{"version":"1.0.0","segments":[{"speaker":"[bryan_boorstein]","startTime":25.0,"endTime":25.423,"body":"oh"},{"speaker":"[aaron_straker]","startTime":26.611,"endTime":30.734,"body":"m yeah what's up guys happy tuesday"},{"speaker":"[aaron_straker]","startTime":26.611,"endTime":30.734,"body":"welcome"},{"speaker":"[bryan_boorstein]","startTime":30.67,"endTime":31.3,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":30.775,"endTime":35.623,"body":"back to another episode of eat train"},{"speaker":"[aaron_straker]","startTime":30.775,"endTime":35.623,"body":"prosper today briant and myself are going to"},{"speaker":"[aaron_straker]","startTime":35.683,"endTime":42.372,"body":"have a little discussion around minimalist training"},{"speaker":"[aaron_straker]","startTime":35.683,"endTime":42.372,"body":"minimum effective volume minimum volume for maintenance and"},{"speaker":"[aaron_straker]","startTime":42.452,"endTime":47.957,"body":"some of the different considerations and aspects"},{"speaker":"[aaron_straker]","startTime":42.452,"endTime":47.957,"body":"around the conversation within that but before we"},{"speaker":"[aaron_straker]","startTime":48.037,"endTime":49.198,"body":"get into today's topic as"},{"speaker":"[bryan_boorstein]","startTime":49.239999999999995,"endTime":49.485,"body":"oh"},{"speaker":"[aaron_straker]","startTime":49.298,"endTime":51.379999999999995,"body":"always brian can kick us off with"},{"speaker":"[aaron_straker]","startTime":49.298,"endTime":51.379999999999995,"body":"some updates"},{"speaker":"[bryan_boorstein]","startTime":52.41,"endTime":56.978,"body":"yes absolutely i can totally do that"},{"speaker":"[bryan_boorstein]","startTime":52.41,"endTime":56.978,"body":"as i was sitting here looking at myself"},{"speaker":"[bryan_boorstein]","startTime":57.078,"endTime":64.56,"body":"in the screen wearing this hat this"},{"speaker":"[bryan_boorstein]","startTime":57.078,"endTime":64.56,"body":"this hoys hat this banian i just realized"},{"speaker":"[bryan_boorstein]","startTime":65.001,"endTime":67.343,"body":"a couple of weeks ago when i"},{"speaker":"[bryan_boorstein]","startTime":65.001,"endTime":67.343,"body":"was talking to my mom that i've had"},{"speaker":"[bryan_boorstein]","startTime":67.38300000000001,"endTime":70.806,"body":"this hat since i was like eight"},{"speaker":"[bryan_boorstein]","startTime":67.38300000000001,"endTime":70.806,"body":"years old so not only does it still"},{"speaker":"[bryan_boorstein]","startTime":70.926,"endTime":75.66,"body":"fit me but it's been in my"},{"speaker":"[bryan_boorstein]","startTime":70.926,"endTime":75.66,"body":"life for thirty two years which is one"},{"speaker":"[bryan_boorstein]","startTime":75.7,"endTime":79.543,"body":"of the longest things that i currently"},{"speaker":"[bryan_boorstein]","startTime":75.7,"endTime":79.543,"body":"owned so there's a it's just kind of"},{"speaker":"[bryan_boorstein]","startTime":79.583,"endTime":85.068,"body":"funny to me but anyways let's talk"},{"speaker":"[bryan_boorstein]","startTime":79.583,"endTime":85.068,"body":"about more more relevant things here thanksgiving was"},{"speaker":"[bryan_boorstein]","startTime":85.148,"endTime":89.033,"body":"awesome at a bunch of food at"},{"speaker":"[bryan_boorstein]","startTime":85.148,"endTime":89.033,"body":"a bunch of desert as i kind of"},{"speaker":"[bryan_boorstein]","startTime":89.053,"endTime":93.72,"body":"thought i would i was talking to"},{"speaker":"[bryan_boorstein]","startTime":89.053,"endTime":93.72,"body":"dave maconi on what's up and he was"},{"speaker":"[bryan_boorstein]","startTime":93.741,"endTime":97.246,"body":"giving me ship because i said i"},{"speaker":"[bryan_boorstein]","startTime":93.741,"endTime":97.246,"body":"probably only ate about two thousand calories at"},{"speaker":"[bryan_boorstein]","startTime":97.306,"endTime":100.872,"body":"thanksgiving dinner and he like no you"},{"speaker":"[bryan_boorstein]","startTime":97.306,"endTime":100.872,"body":"got to get up to like four you"},{"speaker":"[bryan_boorstein]","startTime":100.912,"endTime":106.631,"body":"know and and i was talking about"},{"speaker":"[bryan_boorstein]","startTime":100.912,"endTime":106.631,"body":"how just my appetite has been i'm not"},{"speaker":"[bryan_boorstein]","startTime":106.691,"endTime":113.102,"body":"super strong recently and just specifically during"},{"speaker":"[bryan_boorstein]","startTime":106.691,"endTime":113.102,"body":"the period of thanksgiving like the few days"},{"speaker":"[bryan_boorstein]","startTime":113.202,"endTime":117.931,"body":"leading up to and then the day"},{"speaker":"[bryan_boorstein]","startTime":113.202,"endTime":117.931,"body":"after thanksgiving i kind of had like a"},{"speaker":"[bryan_boorstein]","startTime":118.072,"endTime":123.816,"body":"distaste for large amounts of meat up"},{"speaker":"[bryan_boorstein]","startTime":118.072,"endTime":123.816,"body":"animal proteins so i had like a four"},{"speaker":"[bryan_boorstein]","startTime":123.876,"endTime":127.082,"body":"or five day period in there where"},{"speaker":"[bryan_boorstein]","startTime":123.876,"endTime":127.082,"body":"i was only eating between a hundred and"},{"speaker":"[bryan_boorstein]","startTime":127.122,"endTime":129.70600000000002,"body":"a hundred and fifty grams approaching to"},{"speaker":"[bryan_boorstein]","startTime":127.122,"endTime":129.70600000000002,"body":"day because i was just kind of like"},{"speaker":"[bryan_boorstein]","startTime":129.726,"endTime":133.452,"body":"hey you know this is what my"},{"speaker":"[bryan_boorstein]","startTime":129.726,"endTime":133.452,"body":"body feeling right now i'm just not hungry"},{"speaker":"[bryan_boorstein]","startTime":133.55200000000002,"endTime":136.077,"body":"for it so i'm going to listen"},{"speaker":"[bryan_boorstein]","startTime":133.55200000000002,"endTime":136.077,"body":"to it and just kind of do that"},{"speaker":"[bryan_boorstein]","startTime":136.11700000000002,"endTime":140.54399999999998,"body":"thing but i couldn't stomach more than"},{"speaker":"[bryan_boorstein]","startTime":136.11700000000002,"endTime":140.54399999999998,"body":"six ounces of protein at a time without"},{"speaker":"[bryan_boorstein]","startTime":140.644,"endTime":145.713,"body":"feeling like i didn't want any more"},{"speaker":"[bryan_boorstein]","startTime":140.644,"endTime":145.713,"body":"and it just kind of made me realize"},{"speaker":"[bryan_boorstein]","startTime":145.793,"endTime":151.542,"body":"or at least correlate that to the"},{"speaker":"[bryan_boorstein]","startTime":145.793,"endTime":151.542,"body":"discussion we've had in prior weeks of my"},{"speaker":"[bryan_boorstein]","startTime":151.683,"endTime":157.312,"body":"food and getting a little carried away"},{"speaker":"[bryan_boorstein]","startTime":151.683,"endTime":157.312,"body":"and potentially now you know pushing up against"},{"speaker":"[bryan_boorstein]","startTime":157.372,"endTime":162.32,"body":"that upper boundary of where my body"},{"speaker":"[bryan_boorstein]","startTime":157.372,"endTime":162.32,"body":"is comfortable because i've really just not had"},{"speaker":"[bryan_boorstein]","startTime":162.501,"endTime":167.749,"body":"a huge appetite until it's come back"},{"speaker":"[bryan_boorstein]","startTime":162.501,"endTime":167.749,"body":"the last few days but that natural rege"},{"speaker":"[bryan_boorstein]","startTime":167.91,"endTime":172.557,"body":"ation of appetite that we know is"},{"speaker":"[bryan_boorstein]","startTime":167.91,"endTime":172.557,"body":"more consistent with people that work out and"},{"speaker":"[bryan_boorstein]","startTime":172.598,"endTime":176.464,"body":"take care of themselves in general and"},{"speaker":"[bryan_boorstein]","startTime":172.598,"endTime":176.464,"body":"then it becomes dis regulated with people that"},{"speaker":"[bryan_boorstein]","startTime":176.524,"endTime":179.549,"body":"don't work out and so i think"},{"speaker":"[bryan_boorstein]","startTime":176.524,"endTime":179.549,"body":"this is a cool sign and a cool"},{"speaker":"[bryan_boorstein]","startTime":179.629,"endTime":184.655,"body":"test omit too just the power of"},{"speaker":"[bryan_boorstein]","startTime":179.629,"endTime":184.655,"body":"that and you know when when i'm getting"},{"speaker":"[bryan_boorstein]","startTime":185.136,"endTime":189.904,"body":"close to my to my point what"},{"speaker":"[bryan_boorstein]","startTime":185.136,"endTime":189.904,"body":"is that the upper regulation point is that"},{"speaker":"[bryan_boorstein]","startTime":189.924,"endTime":194.414,"body":"what it's called upper intervention point yeah"},{"speaker":"[aaron_straker]","startTime":194.344,"endTime":194.484,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":196.21,"endTime":199.635,"body":"that it just my appetite kind of"},{"speaker":"[bryan_boorstein]","startTime":196.21,"endTime":199.635,"body":"goes down so it's it's interesting how the"},{"speaker":"[bryan_boorstein]","startTime":199.675,"endTime":201.657,"body":"body has that natural control mechanism in"},{"speaker":"[bryan_boorstein]","startTime":199.675,"endTime":201.657,"body":"there"},{"speaker":"[aaron_straker]","startTime":202.441,"endTime":203.384,"body":"before before you"},{"speaker":"[bryan_boorstein]","startTime":203.46,"endTime":203.602,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":203.965,"endTime":206.972,"body":"continue i had some this was like"},{"speaker":"[aaron_straker]","startTime":203.965,"endTime":206.972,"body":"one of my kind of updates and i"},{"speaker":"[aaron_straker]","startTime":207.012,"endTime":212.353,"body":"think it makes perfect sense it kind"},{"speaker":"[aaron_straker]","startTime":207.012,"endTime":212.353,"body":"of piggy back on to yours so historically"},{"speaker":"[aaron_straker]","startTime":212.493,"endTime":218.193,"body":"thanksgiving is where aaron has i wouldn't"},{"speaker":"[aaron_straker]","startTime":212.493,"endTime":218.193,"body":"say like a guess technically like a planned"},{"speaker":"[aaron_straker]","startTime":218.273,"endTime":220.697,"body":"hedonistic deviation but it's probably"},{"speaker":"[bryan_boorstein]","startTime":220.51,"endTime":220.734,"body":"oh"},{"speaker":"[aaron_straker]","startTime":220.777,"endTime":225.345,"body":"my favorite holiday right it's it's foods"},{"speaker":"[aaron_straker]","startTime":220.777,"endTime":225.345,"body":"you don't ever really normally eat there would"},{"speaker":"[aaron_straker]","startTime":225.465,"endTime":229.132,"body":"be many times in the past i"},{"speaker":"[aaron_straker]","startTime":225.465,"endTime":229.132,"body":"would have eating competitions with friends and stuff"},{"speaker":"[aaron_straker]","startTime":229.173,"endTime":229.936,"body":"like that so it was just"},{"speaker":"[bryan_boorstein]","startTime":229.944,"endTime":231.49,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":229.956,"endTime":231.623,"body":"like a it was just"},{"speaker":"[bryan_boorstein]","startTime":231.61,"endTime":231.816,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":232.608,"endTime":238.161,"body":"a day that i grew to kind"},{"speaker":"[aaron_straker]","startTime":232.608,"endTime":238.161,"body":"of really enjoy um and then this year"},{"speaker":"[aaron_straker]","startTime":238.282,"endTime":243.395,"body":"what i found really interesting is so"},{"speaker":"[aaron_straker]","startTime":238.282,"endTime":243.395,"body":"i went and i planned i purposely modified"},{"speaker":"[aaron_straker]","startTime":243.455,"endTime":247.662,"body":"my training week so that i could"},{"speaker":"[aaron_straker]","startTime":243.455,"endTime":247.662,"body":"train legs thanksgiving day so that i could"},{"speaker":"[aaron_straker]","startTime":247.722,"endTime":252.43,"body":"like you know move a bunch of"},{"speaker":"[aaron_straker]","startTime":247.722,"endTime":252.43,"body":"gliagin to then shuttle all these now food"},{"speaker":"[aaron_straker]","startTime":252.49,"endTime":256.308,"body":"and nut and in there so i"},{"speaker":"[aaron_straker]","startTime":252.49,"endTime":256.308,"body":"went quite hard i only did"},{"speaker":"[bryan_boorstein]","startTime":256.51,"endTime":256.711,"body":"oh"},{"speaker":"[aaron_straker]","startTime":257.062,"endTime":268.571,"body":"three exercises no four exercises i did"},{"speaker":"[aaron_straker]","startTime":257.062,"endTime":268.571,"body":"seated like extensions with some io reps lying"},{"speaker":"[aaron_straker]","startTime":268.631,"endTime":274.22,"body":"like girls with some mio reps i"},{"speaker":"[aaron_straker]","startTime":268.631,"endTime":274.22,"body":"did i've really perfected the smith machine squat"},{"speaker":"[aaron_straker]","startTime":274.281,"endTime":276.685,"body":"with using like the angles ninety m"},{"speaker":"[bryan_boorstein]","startTime":276.69,"endTime":276.81100000000004,"body":"yep"},{"speaker":"[aaron_straker]","startTime":277.005,"endTime":279.89,"body":"grips to kind of get out in"},{"speaker":"[aaron_straker]","startTime":277.005,"endTime":279.89,"body":"front of the machine a little bit push"},{"speaker":"[aaron_straker]","startTime":279.97,"endTime":286.016,"body":"those really really hard and then did"},{"speaker":"[aaron_straker]","startTime":279.97,"endTime":286.016,"body":"two sets of reverse lunges deficit reverse lunges"},{"speaker":"[aaron_straker]","startTime":286.276,"endTime":288.878,"body":"in the smith machine like literal like"},{"speaker":"[aaron_straker]","startTime":286.276,"endTime":288.878,"body":"a total of like eight sets and then"},{"speaker":"[aaron_straker]","startTime":289.138,"endTime":294.773,"body":"that was done um the interesting thing"},{"speaker":"[aaron_straker]","startTime":289.138,"endTime":294.773,"body":"that happed with thanksgiving so i'm super lactose"},{"speaker":"[aaron_straker]","startTime":294.813,"endTime":295.254,"body":"and tolerant"},{"speaker":"[bryan_boorstein]","startTime":295.15,"endTime":295.493,"body":"oh"},{"speaker":"[aaron_straker]","startTime":295.274,"endTime":298.036,"body":"right i've talked about this on the"},{"speaker":"[aaron_straker]","startTime":295.274,"endTime":298.036,"body":"podcast before and they're just by the nature"},{"speaker":"[aaron_straker]","startTime":298.076,"endTime":300.659,"body":"of it there's a lot of cream"},{"speaker":"[aaron_straker]","startTime":298.076,"endTime":300.659,"body":"and you know dairy and some of the"},{"speaker":"[aaron_straker]","startTime":300.679,"endTime":306.116,"body":"different foods what ended up happening is"},{"speaker":"[aaron_straker]","startTime":300.679,"endTime":306.116,"body":"i had two moderately sized plates"},{"speaker":"[bryan_boorstein]","startTime":306.1,"endTime":306.26,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":306.136,"endTime":311.585,"body":"like not anything large for myself i"},{"speaker":"[aaron_straker]","startTime":306.136,"endTime":311.585,"body":"got so full and kind of uncomfortable"},{"speaker":"[bryan_boorstein]","startTime":311.629,"endTime":311.749,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":311.845,"endTime":319.422,"body":"from i guess he increase in dat"},{"speaker":"[aaron_straker]","startTime":311.845,"endTime":319.422,"body":"those things hitting i was just like really"},{"speaker":"[aaron_straker]","startTime":319.602,"endTime":323.609,"body":"full for the rest of the day"},{"speaker":"[aaron_straker]","startTime":319.602,"endTime":323.609,"body":"but then i got really hungry at night"},{"speaker":"[aaron_straker]","startTime":323.729,"endTime":324.29,"body":"but i was still"},{"speaker":"[bryan_boorstein]","startTime":324.22,"endTime":324.24,"body":"m"},{"speaker":"[aaron_straker]","startTime":324.39,"endTime":325.552,"body":"so full it's like"},{"speaker":"[bryan_boorstein]","startTime":325.515,"endTime":325.535,"body":"a"},{"speaker":"[aaron_straker]","startTime":325.592,"endTime":327.275,"body":"the food just like wasn't digesting"},{"speaker":"[bryan_boorstein]","startTime":326.902,"endTime":327.043,"body":"ah"},{"speaker":"[aaron_straker]","startTime":327.836,"endTime":331.763,"body":"or digesting so slow that like four"},{"speaker":"[aaron_straker]","startTime":327.836,"endTime":331.763,"body":"it's later i'm like my body is like"},{"speaker":"[aaron_straker]","startTime":331.803,"endTime":335.551,"body":"you we're hungry and i just couldn't"},{"speaker":"[aaron_straker]","startTime":331.803,"endTime":335.551,"body":"bring myself to eat more so ended up"},{"speaker":"[aaron_straker]","startTime":335.591,"endTime":340.562,"body":"like then under consuming what i had"},{"speaker":"[aaron_straker]","startTime":335.591,"endTime":340.562,"body":"really planned to and then because i didn't"},{"speaker":"[aaron_straker]","startTime":340.602,"endTime":344.528,"body":"really eat that much and i trained"},{"speaker":"[aaron_straker]","startTime":340.602,"endTime":344.528,"body":"so hard i got like sickeningly sore"},{"speaker":"[bryan_boorstein]","startTime":345.07,"endTime":345.09,"body":"u"},{"speaker":"[aaron_straker]","startTime":345.25,"endTime":348.234,"body":"like my quads and my gluts"},{"speaker":"[bryan_boorstein]","startTime":348.409,"endTime":348.43,"body":"h"},{"speaker":"[aaron_straker]","startTime":348.415,"endTime":353.744,"body":"were sucking destroyed and then that really"},{"speaker":"[aaron_straker]","startTime":348.415,"endTime":353.744,"body":"changed like my plan of training because on"},{"speaker":"[aaron_straker]","startTime":353.864,"endTime":357.47,"body":"friday i trained back we went to"},{"speaker":"[aaron_straker]","startTime":353.864,"endTime":357.47,"body":"that sweet jim down in richmond"},{"speaker":"[bryan_boorstein]","startTime":357.223,"endTime":357.79,"body":"hm"},{"speaker":"[aaron_straker]","startTime":357.53,"endTime":361.737,"body":"again and then like the day before"},{"speaker":"[aaron_straker]","startTime":357.53,"endTime":361.737,"body":"thanksgiving i trained like chest and delt like"},{"speaker":"[aaron_straker]","startTime":361.937,"endTime":363.38,"body":"there's no other body parts that i"},{"speaker":"[aaron_straker]","startTime":361.937,"endTime":363.38,"body":"could"},{"speaker":"[bryan_boorstein]","startTime":363.55,"endTime":364.57,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":363.58,"endTime":364.602,"body":"train saturday"},{"speaker":"[bryan_boorstein]","startTime":365.02,"endTime":365.424,"body":"uh"},{"speaker":"[aaron_straker]","startTime":365.143,"endTime":366.625,"body":"and sunday so ended up like"},{"speaker":"[bryan_boorstein]","startTime":366.679,"endTime":366.7,"body":"h"},{"speaker":"[aaron_straker]","startTime":366.705,"endTime":369.71,"body":"not really doing anything and i was"},{"speaker":"[aaron_straker]","startTime":366.705,"endTime":369.71,"body":"so sore i didn't want to go for"},{"speaker":"[bryan_boorstein]","startTime":369.64,"endTime":372.16,"body":"oh"},{"speaker":"[aaron_straker]","startTime":369.75,"endTime":372.234,"body":"a walk or anything like that and"},{"speaker":"[aaron_straker]","startTime":369.75,"endTime":372.234,"body":"then"},{"speaker":"[bryan_boorstein]","startTime":372.25,"endTime":372.491,"body":"oh"},{"speaker":"[aaron_straker]","startTime":372.315,"endTime":377.003,"body":"my desire to just eat normally and"},{"speaker":"[aaron_straker]","startTime":372.315,"endTime":377.003,"body":"healthy was like soup super low and it"},{"speaker":"[aaron_straker]","startTime":377.063,"endTime":382.615,"body":"was very very interestin as it was"},{"speaker":"[aaron_straker]","startTime":377.063,"endTime":382.615,"body":"kind of sitting there observing i think so"},{"speaker":"[aaron_straker]","startTime":382.756,"endTime":388.858,"body":"much of not to get too derailed"},{"speaker":"[aaron_straker]","startTime":382.756,"endTime":388.858,"body":"the your appetite you know regulation and that"},{"speaker":"[aaron_straker]","startTime":388.898,"endTime":393.286,"body":"sort of thing is coupled to like"},{"speaker":"[aaron_straker]","startTime":388.898,"endTime":393.286,"body":"you re exercise in those sorts of things"},{"speaker":"[aaron_straker]","startTime":393.346,"endTime":397.092,"body":"and i think i feel pretty confidently"},{"speaker":"[aaron_straker]","startTime":393.346,"endTime":397.092,"body":"saying for for some of was like when"},{"speaker":"[aaron_straker]","startTime":397.152,"endTime":400.257,"body":"you have a number of days away"},{"speaker":"[aaron_straker]","startTime":397.152,"endTime":400.257,"body":"from like the gym and training in those"},{"speaker":"[aaron_straker]","startTime":400.337,"endTime":403.523,"body":"parts of your routine it's much easier"},{"speaker":"[aaron_straker]","startTime":400.337,"endTime":403.523,"body":"to be like i'm just going to eat"},{"speaker":"[aaron_straker]","startTime":403.563,"endTime":406.888,"body":"some cookies or have some serial or"},{"speaker":"[aaron_straker]","startTime":403.563,"endTime":406.888,"body":"like the sorts of things so it was"},{"speaker":"[aaron_straker]","startTime":407.029,"endTime":413.688,"body":"really like a practical realistic real life"},{"speaker":"[aaron_straker]","startTime":407.029,"endTime":413.688,"body":"use case reminder of me of those things"},{"speaker":"[aaron_straker]","startTime":413.808,"endTime":415.391,"body":"even for me you know which is"},{"speaker":"[bryan_boorstein]","startTime":415.402,"endTime":416.23,"body":"h m"},{"speaker":"[aaron_straker]","startTime":416.212,"endTime":419.858,"body":"i have maybe five of those days"},{"speaker":"[aaron_straker]","startTime":416.212,"endTime":419.858,"body":"in the year because i generally don't really"},{"speaker":"[aaron_straker]","startTime":419.938,"endTime":424.827,"body":"enjoy them but it was i can't"},{"speaker":"[aaron_straker]","startTime":419.938,"endTime":424.827,"body":"train i'm super sore and i don't feel"},{"speaker":"[aaron_straker]","startTime":424.867,"endTime":428.372,"body":"like you know eating healthy or types"},{"speaker":"[aaron_straker]","startTime":424.867,"endTime":428.372,"body":"of food sort of thing and then yesterday"},{"speaker":"[aaron_straker]","startTime":428.453,"endTime":431.157,"body":"was the first day back on the"},{"speaker":"[aaron_straker]","startTime":428.453,"endTime":431.157,"body":"swing of things and of course my meals"},{"speaker":"[aaron_straker]","startTime":431.638,"endTime":435.287,"body":"like impeccable and i felt so much"},{"speaker":"[aaron_straker]","startTime":431.638,"endTime":435.287,"body":"bette but it was very kind of eye"},{"speaker":"[aaron_straker]","startTime":435.347,"endTime":439.319,"body":"opening to that just stumble into that"},{"speaker":"[aaron_straker]","startTime":435.347,"endTime":439.319,"body":"situation myself"},{"speaker":"[bryan_boorstein]","startTime":440.75,"endTime":444.216,"body":"yeah i guess any type of exercise"},{"speaker":"[bryan_boorstein]","startTime":440.75,"endTime":444.216,"body":"works like it doesn't even have to be"},{"speaker":"[bryan_boorstein]","startTime":444.276,"endTime":445.298,"body":"like weight lifting it can"},{"speaker":"[aaron_straker]","startTime":445.234,"endTime":445.375,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":445.378,"endTime":447.802,"body":"be like going out for walks or"},{"speaker":"[bryan_boorstein]","startTime":445.378,"endTime":447.802,"body":"running or biking but like"},{"speaker":"[aaron_straker]","startTime":447.793,"endTime":448.568,"body":"kay"},{"speaker":"[bryan_boorstein]","startTime":447.862,"endTime":450.266,"body":"just something to regulate that"},{"speaker":"[aaron_straker]","startTime":450.521,"endTime":450.988,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":451.669,"endTime":456.657,"body":"so then my sunday is kind of"},{"speaker":"[bryan_boorstein]","startTime":451.669,"endTime":456.657,"body":"related to actually no it's not my next"},{"speaker":"[bryan_boorstein]","startTime":457.258,"endTime":460.523,"body":"i went to the world cup game"},{"speaker":"[bryan_boorstein]","startTime":457.258,"endTime":460.523,"body":"after thanksgiving drank a few beers had some"},{"speaker":"[bryan_boorstein]","startTime":460.543,"endTime":464.61,"body":"good times with friends that was a"},{"speaker":"[bryan_boorstein]","startTime":460.543,"endTime":464.61,"body":"super fun game to all and i think"},{"speaker":"[bryan_boorstein]","startTime":464.65,"endTime":467.815,"body":"it was good for the u s"},{"speaker":"[bryan_boorstein]","startTime":464.65,"endTime":467.815,"body":"in general for like the future of socker"},{"speaker":"[bryan_boorstein]","startTime":467.896,"endTime":472.623,"body":"to see us play england super tight"},{"speaker":"[bryan_boorstein]","startTime":467.896,"endTime":472.623,"body":"in a zero zero game but for those"},{"speaker":"[bryan_boorstein]","startTime":472.704,"endTime":476.009,"body":"that that are following this world cup"},{"speaker":"[bryan_boorstein]","startTime":472.704,"endTime":476.009,"body":"thing we now have to beat i ran"},{"speaker":"[bryan_boorstein]","startTime":477.21,"endTime":482.839,"body":"ran i ran i ran i ran"},{"speaker":"[bryan_boorstein]","startTime":477.21,"endTime":482.839,"body":"we have to be a ran today to"},{"speaker":"[bryan_boorstein]","startTime":482.899,"endTime":486.866,"body":"move to the next round so i'm"},{"speaker":"[bryan_boorstein]","startTime":482.899,"endTime":486.866,"body":"like super invested in this and pretty excited"},{"speaker":"[bryan_boorstein]","startTime":486.926,"endTime":490.935,"body":"to like jam a workout and some"},{"speaker":"[bryan_boorstein]","startTime":486.926,"endTime":490.935,"body":"work after this episode and then sit down"},{"speaker":"[bryan_boorstein]","startTime":490.995,"endTime":494.245,"body":"on the couch at noon or one"},{"speaker":"[bryan_boorstein]","startTime":490.995,"endTime":494.245,"body":"or whatever it is and and watch that"},{"speaker":"[bryan_boorstein]","startTime":494.285,"endTime":503.833,"body":"game another update kim and i have"},{"speaker":"[bryan_boorstein]","startTime":494.285,"endTime":503.833,"body":"been trying to facilitate having dates during the"},{"speaker":"[bryan_boorstein]","startTime":503.893,"endTime":507.859,"body":"week each week because the kids are"},{"speaker":"[bryan_boorstein]","startTime":503.893,"endTime":507.859,"body":"in school now so this week we're going"},{"speaker":"[bryan_boorstein]","startTime":507.879,"endTime":511.686,"body":"to try and go skiing on friday"},{"speaker":"[bryan_boorstein]","startTime":507.879,"endTime":511.686,"body":"which will be my first time on the"},{"speaker":"[bryan_boorstein]","startTime":511.726,"endTime":515.2719999999999,"body":"slopes this season and also kind of"},{"speaker":"[bryan_boorstein]","startTime":511.726,"endTime":515.2719999999999,"body":"cool that i get to share that with"},{"speaker":"[bryan_boorstein]","startTime":515.312,"endTime":520.38,"body":"him so all things you know aligning"},{"speaker":"[bryan_boorstein]","startTime":515.312,"endTime":520.38,"body":"school being in session the kids not sick"},{"speaker":"[bryan_boorstein]","startTime":520.9010000000001,"endTime":524.567,"body":"hopefully she and i can go skein"},{"speaker":"[bryan_boorstein]","startTime":520.9010000000001,"endTime":524.567,"body":"on friday and then my last update is"},{"speaker":"[bryan_boorstein]","startTime":524.767,"endTime":529.335,"body":"uh relevant to what you were saying"},{"speaker":"[bryan_boorstein]","startTime":524.767,"endTime":529.335,"body":"about your legs and so what i've been"},{"speaker":"[bryan_boorstein]","startTime":529.415,"endTime":534.26,"body":"doing this messocycle since it start did"},{"speaker":"[bryan_boorstein]","startTime":529.415,"endTime":534.26,"body":"i'm just at the end of week two"},{"speaker":"[bryan_boorstein]","startTime":534.701,"endTime":539.509,"body":"right now so almost entering week three"},{"speaker":"[bryan_boorstein]","startTime":534.701,"endTime":539.509,"body":"of this mess i've been splitting all of"},{"speaker":"[bryan_boorstein]","startTime":539.609,"endTime":546.08,"body":"my hams and quad days into hams"},{"speaker":"[bryan_boorstein]","startTime":539.609,"endTime":546.08,"body":"and then the next day doing quads and"},{"speaker":"[bryan_boorstein]","startTime":546.12,"endTime":551.489,"body":"this is something that i found myself"},{"speaker":"[bryan_boorstein]","startTime":546.12,"endTime":551.489,"body":"doing and leaning towards last year as well"},{"speaker":"[bryan_boorstein]","startTime":551.549,"endTime":554.974,"body":"and i talked about it on the"},{"speaker":"[bryan_boorstein]","startTime":551.549,"endTime":554.974,"body":"podcast then where i didn't actually program it"},{"speaker":"[bryan_boorstein]","startTime":555.015,"endTime":560.824,"body":"that way i just kind of ended"},{"speaker":"[bryan_boorstein]","startTime":555.015,"endTime":560.824,"body":"up now really inherently just splitting them for"},{"speaker":"[bryan_boorstein]","startTime":560.864,"endTime":565.292,"body":"a variety of reasons and the same"},{"speaker":"[bryan_boorstein]","startTime":560.864,"endTime":565.292,"body":"thing has kind of happened now this time"},{"speaker":"[bryan_boorstein]","startTime":565.352,"endTime":569.959,"body":"it started because the kids at least"},{"speaker":"[bryan_boorstein]","startTime":565.352,"endTime":569.959,"body":"one kid has been home for twenty straight"},{"speaker":"[bryan_boorstein]","startTime":570.16,"endTime":575.529,"body":"is now between thanksgiving and being sick"},{"speaker":"[bryan_boorstein]","startTime":570.16,"endTime":575.529,"body":"and snow days and whatever m twenty plus"},{"speaker":"[bryan_boorstein]","startTime":575.609,"endTime":579.055,"body":"days we've had at least one kid"},{"speaker":"[bryan_boorstein]","startTime":575.609,"endTime":579.055,"body":"home and so i don't have the mental"},{"speaker":"[bryan_boorstein]","startTime":579.115,"endTime":583.99,"body":"focus or time to go in there"},{"speaker":"[bryan_boorstein]","startTime":579.115,"endTime":583.99,"body":"and do hams and qua um but doing"},{"speaker":"[bryan_boorstein]","startTime":584.07,"endTime":587.857,"body":"just hams or doing just quads i"},{"speaker":"[bryan_boorstein]","startTime":584.07,"endTime":587.857,"body":"can mentally focus have enough time get it"},{"speaker":"[bryan_boorstein]","startTime":587.917,"endTime":592.404,"body":"done that sort of thing i have"},{"speaker":"[bryan_boorstein]","startTime":587.917,"endTime":592.404,"body":"found that i really really really enjoy this"},{"speaker":"[bryan_boorstein]","startTime":592.444,"endTime":599.221,"body":"that i get so much more out"},{"speaker":"[bryan_boorstein]","startTime":592.444,"endTime":599.221,"body":"of each leg day each leg part of"},{"speaker":"[bryan_boorstein]","startTime":599.281,"endTime":603.848,"body":"the leg day that i do trying"},{"speaker":"[bryan_boorstein]","startTime":599.281,"endTime":603.848,"body":"to combine them together because naturally i always"},{"speaker":"[bryan_boorstein]","startTime":603.908,"endTime":609.458,"body":"do quads second and i feel like"},{"speaker":"[bryan_boorstein]","startTime":603.908,"endTime":609.458,"body":"quads suffer because i just don't have the"},{"speaker":"[bryan_boorstein]","startTime":609.518,"endTime":616.251,"body":"mental focus after doing hams um but"},{"speaker":"[bryan_boorstein]","startTime":609.518,"endTime":616.251,"body":"now quads are getting just as much focus"},{"speaker":"[bryan_boorstein]","startTime":617.052,"endTime":621.019,"body":"and it's been it's been really cool"},{"speaker":"[bryan_boorstein]","startTime":617.052,"endTime":621.019,"body":"the there are prose and cons to it"},{"speaker":"[bryan_boorstein]","startTime":621.059,"endTime":625.186,"body":"though and i would say the con"},{"speaker":"[bryan_boorstein]","startTime":621.059,"endTime":625.186,"body":"is that now i have less days off"},{"speaker":"[bryan_boorstein]","startTime":625.466,"endTime":628.752,"body":"because it's not like i'm doing like"},{"speaker":"[bryan_boorstein]","startTime":625.466,"endTime":628.752,"body":"hams ods and taking a rest day on"},{"speaker":"[bryan_boorstein]","startTime":628.852,"endTime":632.79,"body":"either side of it i'm still trying"},{"speaker":"[bryan_boorstein]","startTime":628.852,"endTime":632.79,"body":"to stick to my schedule of doing what"},{"speaker":"[bryan_boorstein]","startTime":632.89,"endTime":636.556,"body":"was two on one off two on"},{"speaker":"[bryan_boorstein]","startTime":632.89,"endTime":636.556,"body":"one off two on one off except now"},{"speaker":"[bryan_boorstein]","startTime":636.596,"endTime":639.461,"body":"that i have a day that is"},{"speaker":"[bryan_boorstein]","startTime":636.596,"endTime":639.461,"body":"split into two days it ends up being"},{"speaker":"[bryan_boorstein]","startTime":639.521,"endTime":645.09,"body":"sometimes like three on or four on"},{"speaker":"[bryan_boorstein]","startTime":639.521,"endTime":645.09,"body":"or something like that so um that part"},{"speaker":"[bryan_boorstein]","startTime":645.17,"endTime":648.816,"body":"i don't exactly love but i do"},{"speaker":"[bryan_boorstein]","startTime":645.17,"endTime":648.816,"body":"love that like yesterday i went in and"},{"speaker":"[bryan_boorstein]","startTime":648.877,"endTime":653.144,"body":"did three sets of standing leg curls"},{"speaker":"[bryan_boorstein]","startTime":648.877,"endTime":653.144,"body":"and two sets of seated leg curls and"},{"speaker":"[bryan_boorstein]","startTime":653.204,"endTime":657.632,"body":"that was it like literally five sets"},{"speaker":"[bryan_boorstein]","startTime":653.204,"endTime":657.632,"body":"of leg curls was was egg day yesterday"},{"speaker":"[bryan_boorstein]","startTime":658.354,"endTime":661.724,"body":"and my hams were smashed for like"},{"speaker":"[bryan_boorstein]","startTime":658.354,"endTime":661.724,"body":"three hours after so then today i go"},{"speaker":"[bryan_boorstein]","startTime":661.804,"endTime":665.993,"body":"in and do quads and i'm excited"},{"speaker":"[bryan_boorstein]","startTime":661.804,"endTime":665.993,"body":"about that i like that that they're shorter"},{"speaker":"[bryan_boorstein]","startTime":666.093,"endTime":670.018,"body":"allows me to focus a little bit"},{"speaker":"[bryan_boorstein]","startTime":666.093,"endTime":670.018,"body":"better so that is my last update"},{"speaker":"[aaron_straker]","startTime":671.411,"endTime":675.358,"body":"i aside from the day that i"},{"speaker":"[aaron_straker]","startTime":671.411,"endTime":675.358,"body":"just subscribed on thanksgiving which was off plan"},{"speaker":"[aaron_straker]","startTime":675.618,"endTime":679.485,"body":"for me by the way that's what"},{"speaker":"[aaron_straker]","startTime":675.618,"endTime":679.485,"body":"i've been doing as well i do really"},{"speaker":"[aaron_straker]","startTime":679.565,"endTime":683.893,"body":"really like it like same like you"},{"speaker":"[aaron_straker]","startTime":679.565,"endTime":683.893,"body":"said it's just when you're training those large"},{"speaker":"[aaron_straker]","startTime":683.973,"endTime":684.895,"body":"muscle groups the"},{"speaker":"[bryan_boorstein]","startTime":684.82,"endTime":685.78,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":684.936,"endTime":687.684,"body":"quads and the hams together they're very"},{"speaker":"[aaron_straker]","startTime":684.936,"endTime":687.684,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":687.531,"endTime":687.673,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":687.765,"endTime":693.087,"body":"demanding there's some soul sucking that goes"},{"speaker":"[aaron_straker]","startTime":687.765,"endTime":693.087,"body":"into it something what's at the end is"},{"speaker":"[aaron_straker]","startTime":693.147,"endTime":697.314,"body":"going to inherently suffer because there's only"},{"speaker":"[aaron_straker]","startTime":693.147,"endTime":697.314,"body":"so much that you can give that's very"},{"speaker":"[aaron_straker]","startTime":697.395,"endTime":704.033,"body":"very challenging and demanding um every time"},{"speaker":"[aaron_straker]","startTime":697.395,"endTime":704.033,"body":"like as are my favorite they're my priority"},{"speaker":"[aaron_straker]","startTime":704.174,"endTime":705.857,"body":"probably because i can see them right"},{"speaker":"[bryan_boorstein]","startTime":706.643,"endTime":706.683,"body":"m"},{"speaker":"[aaron_straker]","startTime":707.391,"endTime":711.536,"body":"so i inherently will train quad on"},{"speaker":"[aaron_straker]","startTime":707.391,"endTime":711.536,"body":"like today's tuesday right today is my ham"},{"speaker":"[aaron_straker]","startTime":711.596,"endTime":716.093,"body":"day i will do ham you know"},{"speaker":"[aaron_straker]","startTime":711.596,"endTime":716.093,"body":"hams and back one thing that i will"},{"speaker":"[aaron_straker]","startTime":716.153,"endTime":720.371,"body":"change when i do this again in"},{"speaker":"[aaron_straker]","startTime":716.153,"endTime":720.371,"body":"the future is training qua ham's first and"},{"speaker":"[aaron_straker]","startTime":720.431,"endTime":723.496,"body":"then quads especially and the real reason"},{"speaker":"[bryan_boorstein]","startTime":723.261,"endTime":723.302,"body":"m"},{"speaker":"[aaron_straker]","startTime":723.576,"endTime":723.997,"body":"why is"},{"speaker":"[bryan_boorstein]","startTime":724.009,"endTime":724.03,"body":"m"},{"speaker":"[aaron_straker]","startTime":724.177,"endTime":725.639,"body":"after you train quads and"},{"speaker":"[bryan_boorstein]","startTime":725.551,"endTime":725.777,"body":"okay"},{"speaker":"[aaron_straker]","startTime":725.7,"endTime":729.766,"body":"then shove the year quads in the"},{"speaker":"[aaron_straker]","startTime":725.7,"endTime":729.766,"body":"forty five degree hip extension to do they're"},{"speaker":"[aaron_straker]","startTime":729.866,"endTime":734.513,"body":"fucking super tender and it's off every"},{"speaker":"[aaron_straker]","startTime":729.866,"endTime":734.513,"body":"day every time i do it am like"},{"speaker":"[aaron_straker]","startTime":734.553,"endTime":739.017,"body":"damn it i need to switch these"},{"speaker":"[aaron_straker]","startTime":734.553,"endTime":739.017,"body":"days around because it's just uncomfortable but i"},{"speaker":"[aaron_straker]","startTime":739.077,"endTime":741.66,"body":"agree i do really really like that"},{"speaker":"[aaron_straker]","startTime":739.077,"endTime":741.66,"body":"as well"},{"speaker":"[bryan_boorstein]","startTime":742.421,"endTime":746.488,"body":"the other i say the main reason"},{"speaker":"[bryan_boorstein]","startTime":742.421,"endTime":746.488,"body":"i probably do ham's first is for that"},{"speaker":"[bryan_boorstein]","startTime":746.648,"endTime":750.434,"body":"old you know john meadows reason of"},{"speaker":"[bryan_boorstein]","startTime":746.648,"endTime":750.434,"body":"getting blood pumped into the hams really helps"},{"speaker":"[bryan_boorstein]","startTime":750.494,"endTime":754.882,"body":"the knees feel better when you go"},{"speaker":"[bryan_boorstein]","startTime":750.494,"endTime":754.882,"body":"to squat and so that's that really for"},{"speaker":"[bryan_boorstein]","startTime":754.922,"endTime":758.848,"body":"me like i find that to be"},{"speaker":"[bryan_boorstein]","startTime":754.922,"endTime":758.848,"body":"one hundred percent true and accurate and my"},{"speaker":"[bryan_boorstein]","startTime":758.908,"endTime":763.035,"body":"knees you know have have no issues"},{"speaker":"[bryan_boorstein]","startTime":758.908,"endTime":763.035,"body":"in any of the things that i do"},{"speaker":"[bryan_boorstein]","startTime":763.256,"endTime":768.104,"body":"when i do them in that order"},{"speaker":"[bryan_boorstein]","startTime":763.256,"endTime":768.104,"body":"but that is i guess another can of"},{"speaker":"[bryan_boorstein]","startTime":768.204,"endTime":772.852,"body":"splitting these days up is that i"},{"speaker":"[bryan_boorstein]","startTime":768.204,"endTime":772.852,"body":"go into my quads and i'm kind of"},{"speaker":"[bryan_boorstein]","startTime":772.912,"endTime":775.476,"body":"warming those up from a base line"},{"speaker":"[bryan_boorstein]","startTime":772.912,"endTime":775.476,"body":"instead of having"},{"speaker":"[aaron_straker]","startTime":775.307,"endTime":775.861,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":775.516,"endTime":778.884,"body":"the hams first which i don't but"},{"speaker":"[bryan_boorstein]","startTime":775.516,"endTime":778.884,"body":"definitely some"},{"speaker":"[aaron_straker]","startTime":778.801,"endTime":779.023,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":778.924,"endTime":780.991,"body":"pros and cons to that whole split"},{"speaker":"[bryan_boorstein]","startTime":778.924,"endTime":780.991,"body":"situation"},{"speaker":"[aaron_straker]","startTime":781.582,"endTime":781.663,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":781.693,"endTime":783.118,"body":"do you have other updates for us"},{"speaker":"[aaron_straker]","startTime":783.501,"endTime":788.83,"body":"um two quick ones so starting with"},{"speaker":"[aaron_straker]","startTime":783.501,"endTime":788.83,"body":"this episode we have a new team helping"},{"speaker":"[aaron_straker]","startTime":788.91,"endTime":792.536,"body":"us manage the administrative and you know"},{"speaker":"[aaron_straker]","startTime":788.91,"endTime":792.536,"body":"audio"},{"speaker":"[bryan_boorstein]","startTime":792.61,"endTime":792.795,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":792.636,"endTime":797.364,"body":"visual side of things of rain prospero"},{"speaker":"[aaron_straker]","startTime":792.636,"endTime":797.364,"body":"for those of you who are viewing this"},{"speaker":"[aaron_straker]","startTime":797.424,"endTime":799.347,"body":"on youtube you'll see we have a"},{"speaker":"[aaron_straker]","startTime":797.424,"endTime":799.347,"body":"fancy new"},{"speaker":"[bryan_boorstein]","startTime":799.3,"endTime":799.541,"body":"oh"},{"speaker":"[aaron_straker]","startTime":799.447,"endTime":802.372,"body":"layout in design around as well as"},{"speaker":"[bryan_boorstein]","startTime":802.436,"endTime":802.637,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":802.593,"endTime":808.743,"body":"our youtube short and our instagram reels"},{"speaker":"[aaron_straker]","startTime":802.593,"endTime":808.743,"body":"lay out so i excited about that m"},{"speaker":"[aaron_straker]","startTime":809.604,"endTime":814.553,"body":"is excited to have help on managing"},{"speaker":"[aaron_straker]","startTime":809.604,"endTime":814.553,"body":"podcast as brian and i obviously have two"},{"speaker":"[aaron_straker]","startTime":814.673,"endTime":818.72,"body":"full time businesses we run outside of"},{"speaker":"[aaron_straker]","startTime":814.673,"endTime":818.72,"body":"this so it's thank you to the to"},{"speaker":"[aaron_straker]","startTime":818.78,"endTime":821.424,"body":"the team that ell so and then"},{"speaker":"[aaron_straker]","startTime":818.78,"endTime":821.424,"body":"thank you to evan who has helped us"},{"speaker":"[aaron_straker]","startTime":821.524,"endTime":828.135,"body":"since pretty much our start as well"},{"speaker":"[aaron_straker]","startTime":821.524,"endTime":828.135,"body":"and then the last update is i have"},{"speaker":"[aaron_straker]","startTime":828.175,"endTime":830.679,"body":"officially finished my month without caffeine so"},{"speaker":"[bryan_boorstein]","startTime":831.212,"endTime":831.232,"body":"a"},{"speaker":"[aaron_straker]","startTime":831.881,"endTime":832.603,"body":"yesterday was"},{"speaker":"[bryan_boorstein]","startTime":832.594,"endTime":832.758,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":832.663,"endTime":837.771,"body":"my first day back on the sauce"},{"speaker":"[aaron_straker]","startTime":832.663,"endTime":837.771,"body":"i had one one cup and i think"},{"speaker":"[aaron_straker]","startTime":837.992,"endTime":842.299,"body":"ultimately what i've learned from this is"},{"speaker":"[aaron_straker]","startTime":837.992,"endTime":842.299,"body":"i think i'm just a slow metabolizer brian"},{"speaker":"[aaron_straker]","startTime":842.319,"endTime":846.165,"body":"you and i have been having iscussion"},{"speaker":"[aaron_straker]","startTime":842.319,"endTime":846.165,"body":"with one of our viewers on youtube scott"},{"speaker":"[aaron_straker]","startTime":846.265,"endTime":848.209,"body":"i believe his name is around"},{"speaker":"[bryan_boorstein]","startTime":848.072,"endTime":848.216,"body":"yep"},{"speaker":"[aaron_straker]","startTime":848.249,"endTime":850.593,"body":"this and he gave me a specific"},{"speaker":"[aaron_straker]","startTime":848.249,"endTime":850.593,"body":"gen to look"},{"speaker":"[bryan_boorstein]","startTime":850.6,"endTime":850.782,"body":"oh"},{"speaker":"[aaron_straker]","startTime":850.653,"endTime":854.219,"body":"into because he has found the same"},{"speaker":"[aaron_straker]","startTime":850.653,"endTime":854.219,"body":"for himself and i actually did get all"},{"speaker":"[aaron_straker]","startTime":854.259,"endTime":859.568,"body":"my genetic testing done uh and back"},{"speaker":"[aaron_straker]","startTime":854.259,"endTime":859.568,"body":"and i'm just waiting to finalized exporting my"},{"speaker":"[aaron_straker]","startTime":859.708,"endTime":867.1,"body":"twenty three and me data into a"},{"speaker":"[aaron_straker]","startTime":859.708,"endTime":867.1,"body":"tool called strateging that is offered by c"},{"speaker":"[aaron_straker]","startTime":867.441,"endTime":869.865,"body":"health i believe is the company i"},{"speaker":"[aaron_straker]","startTime":867.441,"endTime":869.865,"body":"can't remember at the top of my head"},{"speaker":"[aaron_straker]","startTime":870.045,"endTime":871.648,"body":"to get a very much more robust"},{"speaker":"[bryan_boorstein]","startTime":871.63,"endTime":871.65,"body":"m"},{"speaker":"[aaron_straker]","startTime":871.728,"endTime":874.613,"body":"reporting of my actual polymorphysms and those"},{"speaker":"[aaron_straker]","startTime":871.728,"endTime":874.613,"body":"sorts"},{"speaker":"[bryan_boorstein]","startTime":874.561,"endTime":874.581,"body":"m"},{"speaker":"[aaron_straker]","startTime":874.653,"endTime":879.2,"body":"of things but i've been waiting until"},{"speaker":"[aaron_straker]","startTime":874.653,"endTime":879.2,"body":"i get all of my revenue generating"},{"speaker":"[bryan_boorstein]","startTime":878.77,"endTime":878.972,"body":"oh"},{"speaker":"[aaron_straker]","startTime":879.661,"endTime":884.449,"body":"tasks done this week before i jump"},{"speaker":"[aaron_straker]","startTime":879.661,"endTime":884.449,"body":"into non revenue generating tasks"},{"speaker":"[bryan_boorstein]","startTime":885.077,"endTime":885.097,"body":"h"},{"speaker":"[aaron_straker]","startTime":885.09,"endTime":889.237,"body":"such as that but i do think"},{"speaker":"[aaron_straker]","startTime":885.09,"endTime":889.237,"body":"that i am just a slow metabolizer that's"},{"speaker":"[bryan_boorstein]","startTime":889.21,"endTime":889.411,"body":"oh"},{"speaker":"[aaron_straker]","startTime":889.357,"endTime":891.28,"body":"one of the things that i had"},{"speaker":"[aaron_straker]","startTime":889.357,"endTime":891.28,"body":"picked up on"},{"speaker":"[bryan_boorstein]","startTime":891.28,"endTime":891.483,"body":"yah"},{"speaker":"[aaron_straker]","startTime":892.062,"endTime":892.422,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":892.358,"endTime":892.42,"body":"ah"},{"speaker":"[aaron_straker]","startTime":892.603,"endTime":895.728,"body":"kind of within within three days of"},{"speaker":"[aaron_straker]","startTime":892.603,"endTime":895.728,"body":"maple and caffeine"},{"speaker":"[bryan_boorstein]","startTime":895.57,"endTime":896.35,"body":"oh"},{"speaker":"[aaron_straker]","startTime":895.768,"endTime":896.99,"body":"completely i was sleeping like"},{"speaker":"[bryan_boorstein]","startTime":897.43,"endTime":898.15,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":897.531,"endTime":898.913,"body":"noticeably noticeably"},{"speaker":"[bryan_boorstein]","startTime":898.75,"endTime":898.993,"body":"oh"},{"speaker":"[aaron_straker]","startTime":898.973,"endTime":903.04,"body":"better and i've never been a high"},{"speaker":"[aaron_straker]","startTime":898.973,"endTime":903.04,"body":"caffeine and take person anyway i might"},{"speaker":"[bryan_boorstein]","startTime":903.066,"endTime":903.29,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":903.12,"endTime":903.28,"body":"have"},{"speaker":"[bryan_boorstein]","startTime":904.27,"endTime":904.96,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":904.341,"endTime":909.649,"body":"two two cups so maybe around and"},{"speaker":"[aaron_straker]","startTime":904.341,"endTime":909.649,"body":"those are generally you know long black using"},{"speaker":"[aaron_straker]","startTime":909.89,"endTime":915.479,"body":"shots of a subresso so maybe two"},{"speaker":"[aaron_straker]","startTime":909.89,"endTime":915.479,"body":"hundred milligrams tops may be like two fifty"},{"speaker":"[aaron_straker]","startTime":915.619,"endTime":920.027,"body":"on like a very rare day um"},{"speaker":"[aaron_straker]","startTime":915.619,"endTime":920.027,"body":"and i always caught it by like noon"},{"speaker":"[aaron_straker]","startTime":920.347,"endTime":923.893,"body":"at the latest and that would still"},{"speaker":"[aaron_straker]","startTime":920.347,"endTime":923.893,"body":"be affecting me at ten eleven p m"},{"speaker":"[aaron_straker]","startTime":924.114,"endTime":928.442,"body":"so um as you get as you"},{"speaker":"[aaron_straker]","startTime":924.114,"endTime":928.442,"body":"go you learn new things about yourself and"},{"speaker":"[aaron_straker]","startTime":928.542,"endTime":933.03,"body":"then can hopefully make better decisions to"},{"speaker":"[aaron_straker]","startTime":928.542,"endTime":933.03,"body":"improve your life sort of thing that's what"},{"speaker":"[aaron_straker]","startTime":933.07,"endTime":934.035,"body":"i'm hoping for here"},{"speaker":"[bryan_boorstein]","startTime":935.81,"endTime":941.44,"body":"do you think there is no correlation"},{"speaker":"[bryan_boorstein]","startTime":935.81,"endTime":941.44,"body":"or maybe some correlation between just"},{"speaker":"[aaron_straker]","startTime":941.491,"endTime":941.732,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":941.54,"endTime":943.323,"body":"metabolic rate in general processing"},{"speaker":"[aaron_straker]","startTime":943.019,"endTime":943.18,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":943.443,"endTime":945.567,"body":"food and then you're your metabolic processing"},{"speaker":"[aaron_straker]","startTime":945.55,"endTime":945.571,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":945.747,"endTime":946.949,"body":"of caffheen itself"},{"speaker":"[aaron_straker]","startTime":947.851,"endTime":954.362,"body":"i do not know if that would"},{"speaker":"[aaron_straker]","startTime":947.851,"endTime":954.362,"body":"be correlative specifically because i believe there's this"},{"speaker":"[aaron_straker]","startTime":955.483,"endTime":956.565,"body":"and i'm now for the listeners"},{"speaker":"[bryan_boorstein]","startTime":956.56,"endTime":957.22,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":956.585,"endTime":959.971,"body":"out there i am speaking outside my"},{"speaker":"[aaron_straker]","startTime":956.585,"endTime":959.971,"body":"bounds of confidence here so take with a"},{"speaker":"[aaron_straker]","startTime":960.011,"endTime":961.753,"body":"great assault i believe there's a specific"},{"speaker":"[bryan_boorstein]","startTime":961.761,"endTime":961.842,"body":"do"},{"speaker":"[aaron_straker]","startTime":961.893,"endTime":967.039,"body":"end zem or maybe it's a group"},{"speaker":"[aaron_straker]","startTime":961.893,"endTime":967.039,"body":"of endzemes that are responsible for the metabolization"},{"speaker":"[aaron_straker]","startTime":967.199,"endTime":974.969,"body":"of caffeine because i have generally a"},{"speaker":"[aaron_straker]","startTime":967.199,"endTime":974.969,"body":"very high you know metabolic rate i've always"},{"speaker":"[aaron_straker]","startTime":975.029,"endTime":980.601,"body":"been able to eat hordes food sort"},{"speaker":"[aaron_straker]","startTime":975.029,"endTime":980.601,"body":"of thing but this has been one where"},{"speaker":"[aaron_straker]","startTime":981.083,"endTime":986.214,"body":"you know when especially when i talk"},{"speaker":"[aaron_straker]","startTime":981.083,"endTime":986.214,"body":"to people have to actual research on caffeine"},{"speaker":"[aaron_straker]","startTime":986.254,"endTime":991.403,"body":"right three to six milligrams per kilogram"},{"speaker":"[aaron_straker]","startTime":986.254,"endTime":991.403,"body":"of body weight is like the number studied"},{"speaker":"[aaron_straker]","startTime":991.663,"endTime":996.651,"body":"in the literature i think upwards of"},{"speaker":"[aaron_straker]","startTime":991.663,"endTime":996.651,"body":"like nine milligrams per kilogram actually for um"},{"speaker":"[aaron_straker]","startTime":996.812,"endTime":1000.177,"body":"a orgonomic not orgonomicorggenic"},{"speaker":"[bryan_boorstein]","startTime":1000.251,"endTime":1000.774,"body":"gogenic"},{"speaker":"[aaron_straker]","startTime":1000.758,"endTime":1002.561,"body":"yeahrgagenic performance"},{"speaker":"[bryan_boorstein]","startTime":1002.244,"endTime":1002.306,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1002.601,"endTime":1005.586,"body":"effect and i'm like three mile even"},{"speaker":"[aaron_straker]","startTime":1002.601,"endTime":1005.586,"body":"at the"},{"speaker":"[bryan_boorstein]","startTime":1005.77,"endTime":1006.36,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1005.847,"endTime":1011.562,"body":"bottom end of that you know i'm"},{"speaker":"[aaron_straker]","startTime":1005.847,"endTime":1011.562,"body":"around on ninety ninety kilos times three that's"},{"speaker":"[aaron_straker]","startTime":1011.622,"endTime":1015.507,"body":"what like two months upwards like three"},{"speaker":"[aaron_straker]","startTime":1011.622,"endTime":1015.507,"body":"hundred milligrams like i can't take that at"},{"speaker":"[aaron_straker]","startTime":1015.607,"endTime":1016.789,"body":"a time there's no way"},{"speaker":"[bryan_boorstein]","startTime":1017.02,"endTime":1017.22,"body":"that's"},{"speaker":"[aaron_straker]","startTime":1017.049,"endTime":1017.27,"body":"i have"},{"speaker":"[bryan_boorstein]","startTime":1017.24,"endTime":1017.361,"body":"what"},{"speaker":"[aaron_straker]","startTime":1017.31,"endTime":1017.33,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":1017.441,"endTime":1019.167,"body":"i take i do three hundred in"},{"speaker":"[bryan_boorstein]","startTime":1017.441,"endTime":1019.167,"body":"the morning"},{"speaker":"[aaron_straker]","startTime":1019.351,"endTime":1020.437,"body":"yeah i killed it no way"},{"speaker":"[bryan_boorstein]","startTime":1020.892,"endTime":1021.135,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1022.142,"endTime":1022.262,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":1022.2,"endTime":1022.482,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1022.563,"endTime":1026.513,"body":"i'm doing like i haven't even had"},{"speaker":"[aaron_straker]","startTime":1022.563,"endTime":1026.513,"body":"my my cup yet after i'm going to"},{"speaker":"[aaron_straker]","startTime":1026.533,"endTime":1031.091,"body":"have it after the podcast it's gonna"},{"speaker":"[aaron_straker]","startTime":1026.533,"endTime":1031.091,"body":"be like maybe seventy five but if i"},{"speaker":"[bryan_boorstein]","startTime":1031.091,"endTime":1031.212,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1031.1309999999999,"endTime":1031.251,"body":"have"},{"speaker":"[bryan_boorstein]","startTime":1031.3319999999999,"endTime":1031.5140000000001,"body":"i mean"},{"speaker":"[aaron_straker]","startTime":1031.992,"endTime":1032.132,"body":"if i"},{"speaker":"[bryan_boorstein]","startTime":1032.117,"endTime":1032.48,"body":"that's cool"},{"speaker":"[aaron_straker]","startTime":1032.413,"endTime":1032.473,"body":"if"},{"speaker":"[bryan_boorstein]","startTime":1032.52,"endTime":1032.641,"body":"that"},{"speaker":"[aaron_straker]","startTime":1032.533,"endTime":1032.733,"body":"i would"},{"speaker":"[bryan_boorstein]","startTime":1032.661,"endTime":1032.8220000000001,"body":"you're"},{"speaker":"[aaron_straker]","startTime":1032.833,"endTime":1032.973,"body":"get"},{"speaker":"[bryan_boorstein]","startTime":1032.862,"endTime":1033.2240000000002,"body":"sensitive"},{"speaker":"[aaron_straker]","startTime":1033.034,"endTime":1033.2939999999999,"body":"up to"},{"speaker":"[bryan_boorstein]","startTime":1033.2440000000001,"endTime":1033.426,"body":"to it"},{"speaker":"[aaron_straker]","startTime":1033.614,"endTime":1037.0990000000002,"body":"like three hundred for the day i'm"},{"speaker":"[aaron_straker]","startTime":1033.614,"endTime":1037.0990000000002,"body":"not sleeping that night no way in hell"},{"speaker":"[aaron_straker]","startTime":1038.451,"endTime":1038.7730000000001,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1038.731,"endTime":1039.5729999999999,"body":"that conversation"},{"speaker":"[aaron_straker]","startTime":1039.359,"endTime":1039.5,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1039.653,"endTime":1044.12,"body":"with scott in the outube comments got"},{"speaker":"[bryan_boorstein]","startTime":1039.653,"endTime":1044.12,"body":"me thinking a little bit too about this"},{"speaker":"[bryan_boorstein]","startTime":1045.482,"endTime":1050.01,"body":"because like like i've talked about my"},{"speaker":"[bryan_boorstein]","startTime":1045.482,"endTime":1050.01,"body":"sleep on here before i don't to get"},{"speaker":"[bryan_boorstein]","startTime":1050.05,"endTime":1054.618,"body":"derailed but basically i fall asleep so"},{"speaker":"[bryan_boorstein]","startTime":1050.05,"endTime":1054.618,"body":"easily that kim can't even keep me awake"},{"speaker":"[bryan_boorstein]","startTime":1054.678,"endTime":1058.324,"body":"like i'll fall asleep in the eight"},{"speaker":"[bryan_boorstein]","startTime":1054.678,"endTime":1058.324,"body":"hour usually and i sleep a three hour"},{"speaker":"[bryan_boorstein]","startTime":1058.404,"endTime":1062.15,"body":"block then i wake up and go"},{"speaker":"[bryan_boorstein]","startTime":1058.404,"endTime":1062.15,"body":"p then i sleep another three hour block"},{"speaker":"[bryan_boorstein]","startTime":1062.491,"endTime":1065.215,"body":"and i wake up and go p"},{"speaker":"[bryan_boorstein]","startTime":1062.491,"endTime":1065.215,"body":"and then the last two hours of the"},{"speaker":"[bryan_boorstein]","startTime":1065.275,"endTime":1070.905,"body":"night i'm like tossing and turning constantly"},{"speaker":"[bryan_boorstein]","startTime":1065.275,"endTime":1070.905,"body":"and so i don't know if that is"},{"speaker":"[bryan_boorstein]","startTime":1071.285,"endTime":1074.651,"body":"going to be something that's related to"},{"speaker":"[bryan_boorstein]","startTime":1071.285,"endTime":1074.651,"body":"the caffeine just because i have those two"},{"speaker":"[bryan_boorstein]","startTime":1074.751,"endTime":1079.8,"body":"three hour blocks that are super solid"},{"speaker":"[bryan_boorstein]","startTime":1074.751,"endTime":1079.8,"body":"to start the night um but it does"},{"speaker":"[bryan_boorstein]","startTime":1080.18,"endTime":1084.868,"body":"it does at least interest me to"},{"speaker":"[bryan_boorstein]","startTime":1080.18,"endTime":1084.868,"body":"try and figure out why those last two"},{"speaker":"[bryan_boorstein]","startTime":1084.948,"endTime":1087.037,"body":"hours i can't to find peace you"},{"speaker":"[bryan_boorstein]","startTime":1084.948,"endTime":1087.037,"body":"know"},{"speaker":"[aaron_straker]","startTime":1088.081,"endTime":1088.562,"body":"yeah i would i"},{"speaker":"[bryan_boorstein]","startTime":1088.621,"endTime":1088.783,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1088.622,"endTime":1094.089,"body":"would agree with you from what my"},{"speaker":"[aaron_straker]","startTime":1088.622,"endTime":1094.089,"body":"understanding and it's probably not the caffeine"},{"speaker":"[bryan_boorstein]","startTime":1093.8,"endTime":1095.427,"body":"like early cortical release or something"},{"speaker":"[aaron_straker]","startTime":1095.691,"endTime":1096.394,"body":"a much more"},{"speaker":"[bryan_boorstein]","startTime":1096.541,"endTime":1096.685,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1096.937,"endTime":1098.841,"body":"likely yeah"},{"speaker":"[bryan_boorstein]","startTime":1098.57,"endTime":1103.699,"body":"okay so before we jump into this"},{"speaker":"[bryan_boorstein]","startTime":1098.57,"endTime":1103.699,"body":"topic on minimalist training"},{"speaker":"[aaron_straker]","startTime":1104.722,"endTime":1104.802,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1105.362,"endTime":1109.188,"body":"we did have a question from a"},{"speaker":"[bryan_boorstein]","startTime":1105.362,"endTime":1109.188,"body":"regular listener who is always asking questions and"},{"speaker":"[bryan_boorstein]","startTime":1109.228,"endTime":1112.617,"body":"he's super engaged so i wanted to"},{"speaker":"[bryan_boorstein]","startTime":1109.228,"endTime":1112.617,"body":"entertain this for him so"},{"speaker":"[aaron_straker]","startTime":1112.891,"endTime":1113.033,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1113.118,"endTime":1118.212,"body":"the question was i despise arm training"},{"speaker":"[bryan_boorstein]","startTime":1113.118,"endTime":1118.212,"body":"as an intermediate i missing out on much"},{"speaker":"[bryan_boorstein]","startTime":1118.292,"endTime":1122.401,"body":"by skipping it and so i think"},{"speaker":"[bryan_boorstein]","startTime":1118.292,"endTime":1122.401,"body":"the key there and i bolted it in"},{"speaker":"[bryan_boorstein]","startTime":1122.943,"endTime":1128.473,"body":"in this question was that he's an"},{"speaker":"[bryan_boorstein]","startTime":1122.943,"endTime":1128.473,"body":"intermediate and so my my my first inclination"},{"speaker":"[bryan_boorstein]","startTime":1128.553,"endTime":1132.62,"body":"is to say that yeah you you"},{"speaker":"[bryan_boorstein]","startTime":1128.553,"endTime":1132.62,"body":"probably are missing out on something by not"},{"speaker":"[bryan_boorstein]","startTime":1132.72,"endTime":1137.889,"body":"training it because in the intermediate stage"},{"speaker":"[bryan_boorstein]","startTime":1132.72,"endTime":1137.889,"body":"you are still making tangible progress in both"},{"speaker":"[bryan_boorstein]","startTime":1137.929,"endTime":1145.074,"body":"strength and size and so you know"},{"speaker":"[bryan_boorstein]","startTime":1137.929,"endTime":1145.074,"body":"i think i will have more insight on"},{"speaker":"[bryan_boorstein]","startTime":1145.174,"endTime":1151.124,"body":"this after i finish my one arm"},{"speaker":"[bryan_boorstein]","startTime":1145.174,"endTime":1151.124,"body":"training experiment that may have some relevance to"},{"speaker":"[bryan_boorstein]","startTime":1151.164,"endTime":1157.083,"body":"this question obviously it's different that i'm"},{"speaker":"[bryan_boorstein]","startTime":1151.164,"endTime":1157.083,"body":"super super advanced but i feel like if"},{"speaker":"[bryan_boorstein]","startTime":1157.164,"endTime":1163.41,"body":"i get even any growth from my"},{"speaker":"[bryan_boorstein]","startTime":1157.164,"endTime":1163.41,"body":"left arm in this six months period that"},{"speaker":"[bryan_boorstein]","startTime":1163.69,"endTime":1169.019,"body":"i would think that that must extrapolate"},{"speaker":"[bryan_boorstein]","startTime":1163.69,"endTime":1169.019,"body":"to even larger gains for an intermediate but"},{"speaker":"[bryan_boorstein]","startTime":1169.22,"endTime":1173.767,"body":"if say i my hypothesis is correct"},{"speaker":"[bryan_boorstein]","startTime":1169.22,"endTime":1173.767,"body":"and i gain no size in my left"},{"speaker":"[bryan_boorstein]","startTime":1173.847,"endTime":1177.954,"body":"arm despite training it only for six"},{"speaker":"[bryan_boorstein]","startTime":1173.847,"endTime":1177.954,"body":"months and then assume that my right arm"},{"speaker":"[bryan_boorstein]","startTime":1178.014,"endTime":1181.881,"body":"doesn't lose any size i think that"},{"speaker":"[bryan_boorstein]","startTime":1178.014,"endTime":1181.881,"body":"puts me into a bit of a nihilistic"},{"speaker":"[bryan_boorstein]","startTime":1181.941,"endTime":1186.088,"body":"mindset and that could also be extrapolated"},{"speaker":"[bryan_boorstein]","startTime":1181.941,"endTime":1186.088,"body":"out toward intermediate and say like hey if"},{"speaker":"[bryan_boorstein]","startTime":1186.128,"endTime":1190.675,"body":"you're intermediate and you're progressing on your"},{"speaker":"[bryan_boorstein]","startTime":1186.128,"endTime":1190.675,"body":"compounds and stuff like your arms are going"},{"speaker":"[bryan_boorstein]","startTime":1190.736,"endTime":1194.562,"body":"to be getting some stimulus to and"},{"speaker":"[bryan_boorstein]","startTime":1190.736,"endTime":1194.562,"body":"then i think about us during cross fit"},{"speaker":"[bryan_boorstein]","startTime":1194.902,"endTime":1197.827,"body":"and i would say when we were"},{"speaker":"[bryan_boorstein]","startTime":1194.902,"endTime":1197.827,"body":"in cross it we were still be considered"},{"speaker":"[bryan_boorstein]","startTime":1197.887,"endTime":1202.034,"body":"advanced like we weren't in mediates per"},{"speaker":"[bryan_boorstein]","startTime":1197.887,"endTime":1202.034,"body":"se and the amount of muscle that we"},{"speaker":"[bryan_boorstein]","startTime":1202.094,"endTime":1207.964,"body":"had in our cross fit journey um"},{"speaker":"[bryan_boorstein]","startTime":1202.094,"endTime":1207.964,"body":"but we didn't train arms for six years"},{"speaker":"[bryan_boorstein]","startTime":1208.125,"endTime":1213.754,"body":"eight years something like that and an"},{"speaker":"[bryan_boorstein]","startTime":1208.125,"endTime":1213.754,"body":"i don't think i actually had any muscle"},{"speaker":"[bryan_boorstein]","startTime":1213.874,"endTime":1220.545,"body":"loss in my arms throughout that cross"},{"speaker":"[bryan_boorstein]","startTime":1213.874,"endTime":1220.545,"body":"fit period either so the answer being i"},{"speaker":"[bryan_boorstein]","startTime":1220.605,"endTime":1225.473,"body":"don't know but my inclination is to"},{"speaker":"[bryan_boorstein]","startTime":1220.605,"endTime":1225.473,"body":"say that as an intermediate you robably should"},{"speaker":"[bryan_boorstein]","startTime":1225.514,"endTime":1230.261,"body":"train arms you probably don't need to"},{"speaker":"[bryan_boorstein]","startTime":1225.514,"endTime":1230.261,"body":"do a ton of volume if you hate"},{"speaker":"[bryan_boorstein]","startTime":1230.382,"endTime":1235.411,"body":"doing it but i think doing one"},{"speaker":"[bryan_boorstein]","startTime":1230.382,"endTime":1235.411,"body":"or two bicep movements for two sets to"},{"speaker":"[bryan_boorstein]","startTime":1235.993,"endTime":1238.987,"body":"zero r i r is probably a"},{"speaker":"[bryan_boorstein]","startTime":1235.993,"endTime":1238.987,"body":"good idea and probably same for trisep"},{"speaker":"[aaron_straker]","startTime":1240.442,"endTime":1244.709,"body":"yeah i would what you just said"},{"speaker":"[aaron_straker]","startTime":1240.442,"endTime":1244.709,"body":"at the end i think is the key"},{"speaker":"[aaron_straker]","startTime":1244.869,"endTime":1248.896,"body":"take away here i'm going to take"},{"speaker":"[aaron_straker]","startTime":1244.869,"endTime":1248.896,"body":"a little bit of a different position and"},{"speaker":"[bryan_boorstein]","startTime":1248.88,"endTime":1250.29,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1249.076,"endTime":1250.939,"body":"say like if you don't really care"},{"speaker":"[bryan_boorstein]","startTime":1251.19,"endTime":1251.21,"body":"m"},{"speaker":"[aaron_straker]","startTime":1251.22,"endTime":1253.968,"body":"to grow the sid if your arms"},{"speaker":"[aaron_straker]","startTime":1251.22,"endTime":1253.968,"body":"more than they are now"},{"speaker":"[bryan_boorstein]","startTime":1255.533,"endTime":1255.574,"body":"m"},{"speaker":"[aaron_straker]","startTime":1256.131,"endTime":1256.293,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":1256.389,"endTime":1256.41,"body":"m"},{"speaker":"[aaron_straker]","startTime":1257.111,"endTime":1261.262,"body":"you know i personally when when i"},{"speaker":"[aaron_straker]","startTime":1257.111,"endTime":1261.262,"body":"was younger i trained my arms like super"},{"speaker":"[aaron_straker]","startTime":1261.343,"endTime":1265.592,"body":"hard and i think that was just"},{"speaker":"[aaron_straker]","startTime":1261.343,"endTime":1265.592,"body":"like something that was really like popular you"},{"speaker":"[aaron_straker]","startTime":1265.632,"endTime":1269.075,"body":"know like having big arms was like"},{"speaker":"[aaron_straker]","startTime":1265.632,"endTime":1269.075,"body":"a really kind of big thing in like"},{"speaker":"[aaron_straker]","startTime":1269.095,"endTime":1273.339,"body":"the early two thousands and you know"},{"speaker":"[aaron_straker]","startTime":1269.095,"endTime":1273.339,"body":"maybe before i don't personally think it's as"},{"speaker":"[aaron_straker]","startTime":1273.399,"endTime":1280.866,"body":"like as popular any more maybe maybe"},{"speaker":"[aaron_straker]","startTime":1273.399,"endTime":1280.866,"body":"it's just the circles i run and sort"},{"speaker":"[aaron_straker]","startTime":1280.886,"endTime":1283.368,"body":"of thing but now like"},{"speaker":"[bryan_boorstein]","startTime":1283.304,"endTime":1284.04,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1283.428,"endTime":1284.074,"body":"my arms are"},{"speaker":"[bryan_boorstein]","startTime":1284.04,"endTime":1284.242,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1284.781,"endTime":1286.763,"body":"kind of bigger than my shoulders you"},{"speaker":"[aaron_straker]","startTime":1284.781,"endTime":1286.763,"body":"know and"},{"speaker":"[bryan_boorstein]","startTime":1286.65,"endTime":1287.014,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1287.104,"endTime":1288.045,"body":"i kind of don't like that"},{"speaker":"[bryan_boorstein]","startTime":1288.0,"endTime":1289.026,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1288.205,"endTime":1289.828,"body":"i shouldn't say kind of like straight"},{"speaker":"[aaron_straker]","startTime":1288.205,"endTime":1289.828,"body":"up don't"},{"speaker":"[bryan_boorstein]","startTime":1289.669,"endTime":1289.71,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1289.868,"endTime":1290.989,"body":"like that so i"},{"speaker":"[bryan_boorstein]","startTime":1291.06,"endTime":1292.02,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1291.971,"endTime":1296.242,"body":"i don't really train them i try"},{"speaker":"[aaron_straker]","startTime":1291.971,"endTime":1296.242,"body":"to just to check the box but it's"},{"speaker":"[aaron_straker]","startTime":1296.764,"endTime":1301.113,"body":"by checking the box and if you"},{"speaker":"[aaron_straker]","startTime":1296.764,"endTime":1301.113,"body":"have like you just don't care for them"},{"speaker":"[aaron_straker]","startTime":1301.173,"endTime":1305.361,"body":"to grow and in proportionally you know"},{"speaker":"[aaron_straker]","startTime":1301.173,"endTime":1305.361,"body":"your shoulders are bigger than your arms and"},{"speaker":"[aaron_straker]","startTime":1305.401,"endTime":1309.168,"body":"you're happy with that proportion and stuff"},{"speaker":"[aaron_straker]","startTime":1305.401,"endTime":1309.168,"body":"like you fuck don't train them like you're"},{"speaker":"[aaron_straker]","startTime":1309.208,"endTime":1309.669,"body":"not if you don't"},{"speaker":"[bryan_boorstein]","startTime":1309.54,"endTime":1309.72,"body":"yah"},{"speaker":"[aaron_straker]","startTime":1309.709,"endTime":1313.808,"body":"enjoy it don't do it kind of"},{"speaker":"[aaron_straker]","startTime":1309.709,"endTime":1313.808,"body":"is my my take on it"},{"speaker":"[bryan_boorstein]","startTime":1314.429,"endTime":1318.416,"body":"ah yeah no i agree i guess"},{"speaker":"[bryan_boorstein]","startTime":1314.429,"endTime":1318.416,"body":"my my interpretation was am i missing out"},{"speaker":"[bryan_boorstein]","startTime":1318.516,"endTime":1321.882,"body":"on much and the missing out on"},{"speaker":"[bryan_boorstein]","startTime":1318.516,"endTime":1321.882,"body":"much i perceived as like physical"},{"speaker":"[aaron_straker]","startTime":1321.981,"endTime":1323.811,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1322.022,"endTime":1326.029,"body":"benefit of arm growth and you perceived"},{"speaker":"[bryan_boorstein]","startTime":1322.022,"endTime":1326.029,"body":"it as hey if my life doesn't need"},{"speaker":"[bryan_boorstein]","startTime":1326.129,"endTime":1327.893,"body":"this in it and then don't do"},{"speaker":"[bryan_boorstein]","startTime":1326.129,"endTime":1327.893,"body":"it type"},{"speaker":"[aaron_straker]","startTime":1327.763,"endTime":1327.927,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1327.953,"endTime":1332.063,"body":"thing so how many sets are you"},{"speaker":"[bryan_boorstein]","startTime":1327.953,"endTime":1332.063,"body":"doing a week for each if you're kind"},{"speaker":"[bryan_boorstein]","startTime":1332.103,"endTime":1334.208,"body":"of at that point in your journey"},{"speaker":"[bryan_boorstein]","startTime":1332.103,"endTime":1334.208,"body":"as well where you don't care"},{"speaker":"[aaron_straker]","startTime":1335.123,"endTime":1344.701,"body":"right now i have them on two"},{"speaker":"[aaron_straker]","startTime":1335.123,"endTime":1344.701,"body":"days i do two sets of each one"},{"speaker":"[aaron_straker]","startTime":1344.761,"endTime":1347.547,"body":"day where i have like a whole"},{"speaker":"[aaron_straker]","startTime":1344.761,"endTime":1347.547,"body":"full upper day so i do like two"},{"speaker":"[aaron_straker]","startTime":1347.587,"endTime":1351.375,"body":"sets of biceps two sets of triceps"},{"speaker":"[aaron_straker]","startTime":1347.587,"endTime":1351.375,"body":"that are a super set and then on"},{"speaker":"[aaron_straker]","startTime":1351.455,"endTime":1360.899,"body":"my shoulder in arms day i think"},{"speaker":"[aaron_straker]","startTime":1351.455,"endTime":1360.899,"body":"i do two sets again maybe yeah yeah"},{"speaker":"[aaron_straker]","startTime":1361.101,"endTime":1361.201,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":1361.36,"endTime":1363.607,"body":"so four sets biceps and four sets"},{"speaker":"[bryan_boorstein]","startTime":1361.36,"endTime":1363.607,"body":"triceps a week"},{"speaker":"[aaron_straker]","startTime":1363.901,"endTime":1364.442,"body":"but i'll usually do"},{"speaker":"[bryan_boorstein]","startTime":1364.41,"endTime":1365.16,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1364.502,"endTime":1368.568,"body":"like some some drops and in different"},{"speaker":"[aaron_straker]","startTime":1364.502,"endTime":1368.568,"body":"things like that in there in in length"},{"speaker":"[aaron_straker]","startTime":1368.668,"endTime":1369.93,"body":"and partials just because i'm"},{"speaker":"[bryan_boorstein]","startTime":1370.336,"endTime":1370.89,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1370.531,"endTime":1373.476,"body":"i'm only giving it like five minutes"},{"speaker":"[aaron_straker]","startTime":1370.531,"endTime":1373.476,"body":"i'm going to give it like a fucking"},{"speaker":"[aaron_straker]","startTime":1373.657,"endTime":1375.119,"body":"full five minutes sort of thing"},{"speaker":"[bryan_boorstein]","startTime":1375.4,"endTime":1381.349,"body":"yeah now well that transitions super well"},{"speaker":"[bryan_boorstein]","startTime":1375.4,"endTime":1381.349,"body":"into our conversation today about minimal is training"},{"speaker":"[bryan_boorstein]","startTime":1381.43,"endTime":1386.799,"body":"because one of the tools that we"},{"speaker":"[bryan_boorstein]","startTime":1381.43,"endTime":1386.799,"body":"use in minimal is training a lot to"},{"speaker":"[bryan_boorstein]","startTime":1386.859,"endTime":1391.146,"body":"get the most at least are things"},{"speaker":"[bryan_boorstein]","startTime":1386.859,"endTime":1391.146,"body":"like that like you know doing rest pause"},{"speaker":"[bryan_boorstein]","startTime":1391.206,"endTime":1395.874,"body":"sets my rep job sets whatever type"},{"speaker":"[bryan_boorstein]","startTime":1391.206,"endTime":1395.874,"body":"of technique so we'll get into all that"},{"speaker":"[bryan_boorstein]","startTime":1396.495,"endTime":1403.106,"body":"as the conversation kind of meanders through"},{"speaker":"[bryan_boorstein]","startTime":1396.495,"endTime":1403.106,"body":"um i was actually on jordan lips podcast"},{"speaker":"[bryan_boorstein]","startTime":1403.226,"endTime":1410.117,"body":"yesterday and this was the topic so"},{"speaker":"[bryan_boorstein]","startTime":1403.226,"endTime":1410.117,"body":"if anyone wants to check it out even"},{"speaker":"[bryan_boorstein]","startTime":1410.198,"endTime":1413.303,"body":"in more depth than what we're going"},{"speaker":"[bryan_boorstein]","startTime":1410.198,"endTime":1413.303,"body":"to talk about here he and i went"},{"speaker":"[bryan_boorstein]","startTime":1413.363,"endTime":1418.852,"body":"for like seventy five minutes on minimuls"},{"speaker":"[bryan_boorstein]","startTime":1413.363,"endTime":1418.852,"body":"training which is kind of surprising we got"},{"speaker":"[bryan_boorstein]","startTime":1418.892,"endTime":1421.216,"body":"to thirty seven minutes and i was"},{"speaker":"[bryan_boorstein]","startTime":1418.892,"endTime":1421.216,"body":"like all right we should be wrapping this"},{"speaker":"[bryan_boorstein]","startTime":1421.256,"endTime":1422.298,"body":"thing up soon and then we like"},{"speaker":"[aaron_straker]","startTime":1422.331,"endTime":1422.612,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1422.358,"endTime":1428.186,"body":"doubled that so just the way that"},{"speaker":"[bryan_boorstein]","startTime":1422.358,"endTime":1428.186,"body":"goes sometimes but okay as we get into"},{"speaker":"[bryan_boorstein]","startTime":1428.547,"endTime":1431.731,"body":"our topic here one of the first"},{"speaker":"[bryan_boorstein]","startTime":1428.547,"endTime":1431.731,"body":"things that"},{"speaker":"[aaron_straker]","startTime":1431.811,"endTime":1432.032,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1431.812,"endTime":1433.474,"body":"i want to kind of open with"},{"speaker":"[aaron_straker]","startTime":1433.989,"endTime":1434.19,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1434.576,"endTime":1441.448,"body":"is differentiating between what would be considered"},{"speaker":"[bryan_boorstein]","startTime":1434.576,"endTime":1441.448,"body":"maintenance volume and minimum effective volume and so"},{"speaker":"[bryan_boorstein]","startTime":1442.209,"endTime":1447.898,"body":"maintenance is exactly as it sounds it"},{"speaker":"[bryan_boorstein]","startTime":1442.209,"endTime":1447.898,"body":"is an amount of work that is going"},{"speaker":"[bryan_boorstein]","startTime":1447.938,"endTime":1454.309,"body":"to allow you to maintain where you"},{"speaker":"[bryan_boorstein]","startTime":1447.938,"endTime":1454.309,"body":"are currently without slipping backwards but you also"},{"speaker":"[bryan_boorstein]","startTime":1454.449,"endTime":1460.135,"body":"are necessarily going to progress forwards and"},{"speaker":"[bryan_boorstein]","startTime":1454.449,"endTime":1460.135,"body":"then you compare that to m e v"},{"speaker":"[bryan_boorstein]","startTime":1460.455,"endTime":1466.935,"body":"minimum effective volume and this is an"},{"speaker":"[bryan_boorstein]","startTime":1460.455,"endTime":1466.935,"body":"amount of volume effort because they always work"},{"speaker":"[bryan_boorstein]","startTime":1467.015,"endTime":1474.489,"body":"in co ordination where you will make"},{"speaker":"[bryan_boorstein]","startTime":1467.015,"endTime":1474.489,"body":"progress that's where it gets ambiguous"},{"speaker":"[aaron_straker]","startTime":1474.351,"endTime":1474.572,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1475.132,"endTime":1480.145,"body":"because defining progress is extremely"},{"speaker":"[aaron_straker]","startTime":1479.271,"endTime":1480.471,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1480.265,"endTime":1485.935,"body":"challenging in a physique pursuit one of"},{"speaker":"[bryan_boorstein]","startTime":1480.265,"endTime":1485.935,"body":"the really unfortunate things"},{"speaker":"[aaron_straker]","startTime":1485.811,"endTime":1485.993,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1486.175,"endTime":1490.845,"body":"is the way that the stronger by"},{"speaker":"[bryan_boorstein]","startTime":1486.175,"endTime":1490.845,"body":"science guys have recently of debunked dexa as"},{"speaker":"[bryan_boorstein]","startTime":1490.906,"endTime":1492.209,"body":"like being super reliable"},{"speaker":"[aaron_straker]","startTime":1491.901,"endTime":1492.404,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1492.55,"endTime":1499.145,"body":"because in the industry it was kind"},{"speaker":"[bryan_boorstein]","startTime":1492.55,"endTime":1499.145,"body":"of always believed that the tea is the"},{"speaker":"[bryan_boorstein]","startTime":1499.345,"endTime":1504.033,"body":"accurate one you know and it it"},{"speaker":"[bryan_boorstein]","startTime":1499.345,"endTime":1504.033,"body":"is it is the most accurate of the"},{"speaker":"[bryan_boorstein]","startTime":1504.514,"endTime":1510.114,"body":"technology that we have but there's still"},{"speaker":"[bryan_boorstein]","startTime":1504.514,"endTime":1510.114,"body":"like going to be a three to five"},{"speaker":"[bryan_boorstein]","startTime":1510.194,"endTime":1514.942,"body":"per cent variance in there and so"},{"speaker":"[bryan_boorstein]","startTime":1510.194,"endTime":1514.942,"body":"if you're trying to assess your progress from"},{"speaker":"[bryan_boorstein]","startTime":1515.683,"endTime":1519.953,"body":"from one training cycle to the next"},{"speaker":"[bryan_boorstein]","startTime":1515.683,"endTime":1519.953,"body":"or one year to the next then an"},{"speaker":"[bryan_boorstein]","startTime":1520.074,"endTime":1526.647,"body":"advanced level it becomes very difficult to"},{"speaker":"[bryan_boorstein]","startTime":1520.074,"endTime":1526.647,"body":"say the dea told me i gained one"},{"speaker":"[bryan_boorstein]","startTime":1526.727,"endTime":1530.473,"body":"pound of muscle and lost one pound"},{"speaker":"[bryan_boorstein]","startTime":1526.727,"endTime":1530.473,"body":"of fat when there's like a three to"},{"speaker":"[bryan_boorstein]","startTime":1530.513,"endTime":1536.142,"body":"five per cent variance potentially in just"},{"speaker":"[bryan_boorstein]","startTime":1530.513,"endTime":1536.142,"body":"that dexareading it and who's interpreting that data"},{"speaker":"[bryan_boorstein]","startTime":1537.364,"endTime":1541.611,"body":"so that's a bit niolistic which is"},{"speaker":"[bryan_boorstein]","startTime":1537.364,"endTime":1541.611,"body":"unfortunate so then we're kind of left with"},{"speaker":"[bryan_boorstein]","startTime":1541.632,"endTime":1547.621,"body":"this idea of using strength as a"},{"speaker":"[bryan_boorstein]","startTime":1541.632,"endTime":1547.621,"body":"proxy to assess prog s and i think"},{"speaker":"[bryan_boorstein]","startTime":1547.661,"endTime":1549.664,"body":"that this becomes a really slippery"},{"speaker":"[aaron_straker]","startTime":1549.381,"endTime":1549.642,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1549.804,"endTime":1552.267,"body":"slope when you're trying to pursue hypertrophy"},{"speaker":"[aaron_straker]","startTime":1551.871,"endTime":1552.011,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":1553.008,"endTime":1553.529,"body":"because"},{"speaker":"[aaron_straker]","startTime":1553.68,"endTime":1554.901,"body":"h kay"},{"speaker":"[bryan_boorstein]","startTime":1554.59,"endTime":1557.978,"body":"strength is going to be enhanced through"},{"speaker":"[aaron_straker]","startTime":1558.201,"endTime":1558.489,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1559.49,"endTime":1560.331,"body":"over recovering"},{"speaker":"[aaron_straker]","startTime":1560.721,"endTime":1561.444,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1561.233,"endTime":1565.58,"body":"and in hypertrophy pursuit you kind of"},{"speaker":"[bryan_boorstein]","startTime":1561.233,"endTime":1565.58,"body":"want this fatigue you need to be pushing"},{"speaker":"[aaron_straker]","startTime":1565.731,"endTime":1566.391,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1566.061,"endTime":1567.323,"body":"fatigue a little bit more"},{"speaker":"[aaron_straker]","startTime":1567.805,"endTime":1568.371,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1568.685,"endTime":1572.071,"body":"which then leads to the question of"},{"speaker":"[bryan_boorstein]","startTime":1568.685,"endTime":1572.071,"body":"like okay i need to find my upper"},{"speaker":"[bryan_boorstein]","startTime":1572.171,"endTime":1577.383,"body":"boundary and how do i walk that"},{"speaker":"[bryan_boorstein]","startTime":1572.171,"endTime":1577.383,"body":"back to like what is optimalonce i've found"},{"speaker":"[bryan_boorstein]","startTime":1577.443,"endTime":1582.523,"body":"like what is too much and what's"},{"speaker":"[bryan_boorstein]","startTime":1577.443,"endTime":1582.523,"body":"optimal for hypertrophy is going to be a"},{"speaker":"[bryan_boorstein]","startTime":1582.604,"endTime":1587.211,"body":"lot more volume than what is optimal"},{"speaker":"[bryan_boorstein]","startTime":1582.604,"endTime":1587.211,"body":"for strength and so we're going to kind"},{"speaker":"[bryan_boorstein]","startTime":1587.271,"endTime":1592.521,"body":"of get into all of this as"},{"speaker":"[bryan_boorstein]","startTime":1587.271,"endTime":1592.521,"body":"as we get going but i do wanted"},{"speaker":"[bryan_boorstein]","startTime":1592.581,"endTime":1598.206,"body":"to kind of throw that out there"},{"speaker":"[bryan_boorstein]","startTime":1592.581,"endTime":1598.206,"body":"as like some initial m thought fodder for"},{"speaker":"[bryan_boorstein]","startTime":1598.267,"endTime":1606.398,"body":"you guys maintenance volume studies generally show"},{"speaker":"[bryan_boorstein]","startTime":1598.267,"endTime":1606.398,"body":"somewhere between one third and one ninth of"},{"speaker":"[bryan_boorstein]","startTime":1606.458,"endTime":1607.98,"body":"the volume you were doing"},{"speaker":"[aaron_straker]","startTime":1608.031,"endTime":1608.294,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1608.521,"endTime":1614.531,"body":"is allowing you to maintain so we"},{"speaker":"[bryan_boorstein]","startTime":1608.521,"endTime":1614.531,"body":"have pretty good data on that um those"},{"speaker":"[bryan_boorstein]","startTime":1614.591,"endTime":1620.842,"body":"are all short term and the one"},{"speaker":"[bryan_boorstein]","startTime":1614.591,"endTime":1620.842,"body":"ninth of training volume study was done on"},{"speaker":"[bryan_boorstein]","startTime":1620.982,"endTime":1625.85,"body":"younger clientele and then they found that"},{"speaker":"[bryan_boorstein]","startTime":1620.982,"endTime":1625.85,"body":"the older actually was the same stuff one"},{"speaker":"[bryan_boorstein]","startTime":1625.93,"endTime":1630.398,"body":"group did one ninth and one group"},{"speaker":"[bryan_boorstein]","startTime":1625.93,"endTime":1630.398,"body":"did one third of volume the younger clientele"},{"speaker":"[bryan_boorstein]","startTime":1630.518,"endTime":1636.268,"body":"did fine maintaining on one ninth whereas"},{"speaker":"[bryan_boorstein]","startTime":1630.518,"endTime":1636.268,"body":"the older clientel needed more like one third"},{"speaker":"[bryan_boorstein]","startTime":1636.768,"endTime":1641.274,"body":"and then we also remember that this"},{"speaker":"[bryan_boorstein]","startTime":1636.768,"endTime":1641.274,"body":"was short term maintenance um and so i've"},{"speaker":"[bryan_boorstein]","startTime":1641.315,"endTime":1646.762,"body":"talked to both eric helms and brian"},{"speaker":"[bryan_boorstein]","startTime":1641.315,"endTime":1646.762,"body":"miner about this idea and they've both kind"},{"speaker":"[bryan_boorstein]","startTime":1646.802,"endTime":1652.471,"body":"of hedged around fifty percent and said"},{"speaker":"[bryan_boorstein]","startTime":1646.802,"endTime":1652.471,"body":"that hey if you're doing fifty percent of"},{"speaker":"[bryan_boorstein]","startTime":1652.511,"endTime":1657.099,"body":"the volume it took you to grow"},{"speaker":"[bryan_boorstein]","startTime":1652.511,"endTime":1657.099,"body":"you can probably maintain and so already what"},{"speaker":"[bryan_boorstein]","startTime":1657.139,"endTime":1663.603,"body":"you're seein is that these numbers are"},{"speaker":"[bryan_boorstein]","startTime":1657.139,"endTime":1663.603,"body":"being based on individual volume numbers so it's"},{"speaker":"[bryan_boorstein]","startTime":1663.743,"endTime":1668.796,"body":"really difficult to say you can maintain"},{"speaker":"[bryan_boorstein]","startTime":1663.743,"endTime":1668.796,"body":"on two sets you general person out there"},{"speaker":"[bryan_boorstein]","startTime":1670.47,"endTime":1674.076,"body":"because there's these variables of age but"},{"speaker":"[bryan_boorstein]","startTime":1670.47,"endTime":1674.076,"body":"there's also the variables of what your volume"},{"speaker":"[bryan_boorstein]","startTime":1674.176,"endTime":1675.158,"body":"was to gain"},{"speaker":"[aaron_straker]","startTime":1675.321,"endTime":1675.562,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1675.518,"endTime":1677.842,"body":"so somebody that needed potentially fifteen"},{"speaker":"[aaron_straker]","startTime":1677.511,"endTime":1677.838,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1677.982,"endTime":1679.344,"body":"sets to progress"},{"speaker":"[aaron_straker]","startTime":1679.611,"endTime":1679.832,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1680.106,"endTime":1682.209,"body":"may need five to eight sets to"},{"speaker":"[bryan_boorstein]","startTime":1680.106,"endTime":1682.209,"body":"maintain"},{"speaker":"[aaron_straker]","startTime":1681.928,"endTime":1682.09,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1682.51,"endTime":1686.536,"body":"somebody that needed eight sets to progress"},{"speaker":"[bryan_boorstein]","startTime":1682.51,"endTime":1686.536,"body":"may only need two to four sets to"},{"speaker":"[bryan_boorstein]","startTime":1686.596,"endTime":1691.885,"body":"maintain so so these are all just"},{"speaker":"[bryan_boorstein]","startTime":1686.596,"endTime":1691.885,"body":"caveats that i think are important"},{"speaker":"[aaron_straker]","startTime":1691.851,"endTime":1692.031,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1691.945,"endTime":1695.513,"body":"to put out there to begin with"},{"speaker":"[bryan_boorstein]","startTime":1691.945,"endTime":1695.513,"body":"as we begin the conversation"},{"speaker":"[aaron_straker]","startTime":1695.421,"endTime":1695.621,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1695.613,"endTime":1697.938,"body":"around this what what do you have"},{"speaker":"[bryan_boorstein]","startTime":1695.613,"endTime":1697.938,"body":"to say on any of that"},{"speaker":"[aaron_straker]","startTime":1698.592,"endTime":1703.245,"body":"but one thing i think that stood"},{"speaker":"[aaron_straker]","startTime":1698.592,"endTime":1703.245,"body":"out to me a little bit more was"},{"speaker":"[aaron_straker]","startTime":1703.365,"endTime":1708.465,"body":"the the younger crowd needing less of"},{"speaker":"[aaron_straker]","startTime":1703.365,"endTime":1708.465,"body":"a volume"},{"speaker":"[bryan_boorstein]","startTime":1708.573,"endTime":1708.593,"body":"m"},{"speaker":"[aaron_straker]","startTime":1708.685,"endTime":1709.606,"body":"to maintain than"},{"speaker":"[bryan_boorstein]","startTime":1709.569,"endTime":1709.59,"body":"m"},{"speaker":"[aaron_straker]","startTime":1709.687,"endTime":1710.127,"body":"the older"},{"speaker":"[bryan_boorstein]","startTime":1709.98,"endTime":1710.24,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1710.167,"endTime":1715.304,"body":"crowd needing and the kind of my"},{"speaker":"[aaron_straker]","startTime":1710.167,"endTime":1715.304,"body":"thought process and i believe we covered this"},{"speaker":"[aaron_straker]","startTime":1715.825,"endTime":1720.752,"body":"on the adam episode so for any"},{"speaker":"[aaron_straker]","startTime":1715.825,"endTime":1720.752,"body":"listeners going back as you kind of get"},{"speaker":"[aaron_straker]","startTime":1720.992,"endTime":1727.102,"body":"older for many of us kind of"},{"speaker":"[aaron_straker]","startTime":1720.992,"endTime":1727.102,"body":"generalizing at a population level which everyone knows"},{"speaker":"[aaron_straker]","startTime":1727.162,"endTime":1732.551,"body":"i don't like to do your volume"},{"speaker":"[aaron_straker]","startTime":1727.162,"endTime":1732.551,"body":"kind of overtime comes down so think that"},{"speaker":"[aaron_straker]","startTime":1732.632,"endTime":1736.117,"body":"is where when like brian when you"},{"speaker":"[aaron_straker]","startTime":1732.632,"endTime":1736.117,"body":"were younger you did a ton of well"},{"speaker":"[aaron_straker]","startTime":1736.177,"endTime":1740.264,"body":"not you might be the exception to"},{"speaker":"[aaron_straker]","startTime":1736.177,"endTime":1740.264,"body":"the rule here"},{"speaker":"[bryan_boorstein]","startTime":1740.28,"endTime":1740.526,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1740.865,"endTime":1744.411,"body":"but it's just much more common because"},{"speaker":"[aaron_straker]","startTime":1740.865,"endTime":1744.411,"body":"when you're younger i want to so much"},{"speaker":"[aaron_straker]","startTime":1744.431,"endTime":1747.657,"body":"you just you're throwing everything you can"},{"speaker":"[aaron_straker]","startTime":1744.431,"endTime":1747.657,"body":"at the wall to see what sticks and"},{"speaker":"[aaron_straker]","startTime":1747.697,"endTime":1748.338,"body":"then as you get"},{"speaker":"[bryan_boorstein]","startTime":1748.35,"endTime":1748.37,"body":"m"},{"speaker":"[aaron_straker]","startTime":1748.398,"endTime":1751.884,"body":"older you find okay this stuck a"},{"speaker":"[aaron_straker]","startTime":1748.398,"endTime":1751.884,"body":"little bit better your volume generally kind of"},{"speaker":"[aaron_straker]","startTime":1751.964,"endTime":1752.425,"body":"comes down"},{"speaker":"[bryan_boorstein]","startTime":1752.37,"endTime":1752.39,"body":"m"},{"speaker":"[aaron_straker]","startTime":1752.585,"endTime":1753.727,"body":"as you're become"},{"speaker":"[bryan_boorstein]","startTime":1753.57,"endTime":1753.813,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1753.787,"endTime":1758.535,"body":"more adept at performing sizes and those"},{"speaker":"[aaron_straker]","startTime":1753.787,"endTime":1758.535,"body":"sorts of things so that was i thought"},{"speaker":"[aaron_straker]","startTime":1758.595,"endTime":1759.456,"body":"was rather interesting"},{"speaker":"[bryan_boorstein]","startTime":1759.3,"endTime":1759.421,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1759.516,"endTime":1761.52,"body":"that the younger people needed one ninth"},{"speaker":"[bryan_boorstein]","startTime":1761.58,"endTime":1761.806,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1761.62,"endTime":1766.147,"body":"of the volume whereas the older gen"},{"speaker":"[aaron_straker]","startTime":1761.62,"endTime":1766.147,"body":"the older people generally in the study needed"},{"speaker":"[aaron_straker]","startTime":1766.468,"endTime":1768.796,"body":"approximately what was it one for one"},{"speaker":"[aaron_straker]","startTime":1766.468,"endTime":1768.796,"body":"third"},{"speaker":"[bryan_boorstein]","startTime":1769.37,"endTime":1770.091,"body":"one third yeah"},{"speaker":"[aaron_straker]","startTime":1770.092,"endTime":1770.174,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":1770.131,"endTime":1770.311,"body":"that's"},{"speaker":"[aaron_straker]","startTime":1770.215,"endTime":1770.419,"body":"third"},{"speaker":"[bryan_boorstein]","startTime":1770.492,"endTime":1776.462,"body":"that's interesting and interesting view point because"},{"speaker":"[bryan_boorstein]","startTime":1770.492,"endTime":1776.462,"body":"my just my my thought on the thing"},{"speaker":"[bryan_boorstein]","startTime":1776.522,"endTime":1779.647,"body":"was that it was the m p"},{"speaker":"[bryan_boorstein]","startTime":1776.522,"endTime":1779.647,"body":"s got so much worse as you"},{"speaker":"[aaron_straker]","startTime":1779.631,"endTime":1779.872,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1779.707,"endTime":1781.35,"body":"got older and so"},{"speaker":"[aaron_straker]","startTime":1781.48,"endTime":1781.641,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1781.691,"endTime":1786.041,"body":"you needed to continually train more spike"},{"speaker":"[bryan_boorstein]","startTime":1781.691,"endTime":1786.041,"body":"more m p s et cetera et cetera"},{"speaker":"[bryan_boorstein]","startTime":1787.003,"endTime":1789.028,"body":"may be a combination of both of"},{"speaker":"[bryan_boorstein]","startTime":1787.003,"endTime":1789.028,"body":"those as well"},{"speaker":"[aaron_straker]","startTime":1790.143,"endTime":1794.698,"body":"yeah it would be interesting to see"},{"speaker":"[aaron_straker]","startTime":1790.143,"endTime":1794.698,"body":"the actual age groups what was young what"},{"speaker":"[aaron_straker]","startTime":1794.758,"endTime":1796.207,"body":"was old that sort of thing"},{"speaker":"[bryan_boorstein]","startTime":1796.034,"endTime":1797.103,"body":"i think it was over forty"},{"speaker":"[aaron_straker]","startTime":1797.832,"endTime":1798.014,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1799.28,"endTime":1800.304,"body":"fifty i can't remember what i"},{"speaker":"[aaron_straker]","startTime":1800.362,"endTime":1800.422,"body":"if"},{"speaker":"[bryan_boorstein]","startTime":1800.364,"endTime":1800.464,"body":"want"},{"speaker":"[aaron_straker]","startTime":1800.482,"endTime":1800.522,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":1800.505,"endTime":1800.545,"body":"to"},{"speaker":"[aaron_straker]","startTime":1800.562,"endTime":1800.662,"body":"was"},{"speaker":"[bryan_boorstein]","startTime":1800.585,"endTime":1800.685,"body":"say"},{"speaker":"[aaron_straker]","startTime":1800.722,"endTime":1800.882,"body":"over"},{"speaker":"[bryan_boorstein]","startTime":1800.765,"endTime":1800.986,"body":"forty"},{"speaker":"[aaron_straker]","startTime":1800.963,"endTime":1801.263,"body":"fifty"},{"speaker":"[bryan_boorstein]","startTime":1801.026,"endTime":1801.287,"body":"of those"},{"speaker":"[aaron_straker]","startTime":1801.764,"endTime":1802.185,"body":"i would say"},{"speaker":"[bryan_boorstein]","startTime":1802.196,"endTime":1802.299,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1802.545,"endTime":1805.951,"body":"that that m p s from from"},{"speaker":"[aaron_straker]","startTime":1802.545,"endTime":1805.951,"body":"the kind of research and stuff and again"},{"speaker":"[aaron_straker]","startTime":1805.991,"endTime":1806.492,"body":"not to derail"},{"speaker":"[bryan_boorstein]","startTime":1806.4,"endTime":1806.664,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1806.512,"endTime":1812.481,"body":"the conversation that i've really looked at"},{"speaker":"[aaron_straker]","startTime":1806.512,"endTime":1812.481,"body":"it's like that mid fifties when things mid"},{"speaker":"[bryan_boorstein]","startTime":1812.37,"endTime":1812.53,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1812.541,"endTime":1818.144,"body":"the late fifties when things start kind"},{"speaker":"[aaron_straker]","startTime":1812.541,"endTime":1818.144,"body":"of getting worse from a from a hormone"},{"speaker":"[aaron_straker]","startTime":1818.184,"endTime":1820.087,"body":"standpoint for males obviously"},{"speaker":"[bryan_boorstein]","startTime":1819.753,"endTime":1820.32,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1820.147,"endTime":1825.562,"body":"for women that changes a little bit"},{"speaker":"[aaron_straker]","startTime":1820.147,"endTime":1825.562,"body":"earlier things start"},{"speaker":"[bryan_boorstein]","startTime":1825.48,"endTime":1825.5,"body":"m"},{"speaker":"[aaron_straker]","startTime":1825.602,"endTime":1827.607,"body":"shifting quite to to the downside"},{"speaker":"[bryan_boorstein]","startTime":1828.516,"endTime":1828.656,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1828.971,"endTime":1833.917,"body":"we're so much before that is going"},{"speaker":"[aaron_straker]","startTime":1828.971,"endTime":1833.917,"body":"to be very very lifestyle mediated whereas to"},{"speaker":"[aaron_straker]","startTime":1833.997,"endTime":1838.293,"body":"like you'regetting into your late fifties at"},{"speaker":"[aaron_straker]","startTime":1833.997,"endTime":1838.293,"body":"syce that whole age thing is"},{"speaker":"[bryan_boorstein]","startTime":1838.22,"endTime":1838.681,"body":"biology"},{"speaker":"[aaron_straker]","startTime":1838.413,"endTime":1838.894,"body":"coming around"},{"speaker":"[bryan_boorstein]","startTime":1838.721,"endTime":1839.222,"body":"is happening"},{"speaker":"[aaron_straker]","startTime":1839.094,"endTime":1840.837,"body":"a biologies happening really good term"},{"speaker":"[bryan_boorstein]","startTime":1844.757,"endTime":1847.501,"body":"so you have anything else to add"},{"speaker":"[bryan_boorstein]","startTime":1844.757,"endTime":1847.501,"body":"to that we're good to go"},{"speaker":"[aaron_straker]","startTime":1847.532,"endTime":1848.175,"body":"no let's let's"},{"speaker":"[bryan_boorstein]","startTime":1848.061,"endTime":1848.402,"body":"a cool"},{"speaker":"[aaron_straker]","startTime":1848.335,"endTime":1848.436,"body":"let's"},{"speaker":"[bryan_boorstein]","startTime":1848.462,"endTime":1848.542,"body":"all"},{"speaker":"[aaron_straker]","startTime":1848.516,"endTime":1848.636,"body":"move"},{"speaker":"[bryan_boorstein]","startTime":1848.562,"endTime":1848.662,"body":"right"},{"speaker":"[aaron_straker]","startTime":1848.656,"endTime":1848.857,"body":"forward"},{"speaker":"[bryan_boorstein]","startTime":1848.682,"endTime":1852.746,"body":"sweet so so the last kind of"},{"speaker":"[bryan_boorstein]","startTime":1848.682,"endTime":1852.746,"body":"piece i have on the maintenance volume and"},{"speaker":"[bryan_boorstein]","startTime":1853.006,"endTime":1858.172,"body":"minimum effective volume thing is that actually"},{"speaker":"[bryan_boorstein]","startTime":1853.006,"endTime":1858.172,"body":"let me tell you another term so we'll"},{"speaker":"[bryan_boorstein]","startTime":1858.232,"endTime":1858.813,"body":"use another term"},{"speaker":"[aaron_straker]","startTime":1858.898,"endTime":1858.918,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":1859.294,"endTime":1864.503,"body":"m a v which would be maximum"},{"speaker":"[bryan_boorstein]","startTime":1859.294,"endTime":1864.503,"body":"or maximum adaptive volume and usually what we'll"},{"speaker":"[bryan_boorstein]","startTime":1864.543,"endTime":1872.216,"body":"find is that maximum adaptive volume is"},{"speaker":"[bryan_boorstein]","startTime":1864.543,"endTime":1872.216,"body":"somewhere between minimum effective volume and maxible recoverable"},{"speaker":"[bryan_boorstein]","startTime":1872.476,"endTime":1875.321,"body":"volume so there's like going to be"},{"speaker":"[bryan_boorstein]","startTime":1872.476,"endTime":1875.321,"body":"a point where you're doing so much volume"},{"speaker":"[bryan_boorstein]","startTime":1875.361,"endTime":1878.947,"body":"and so much effort that you can't"},{"speaker":"[bryan_boorstein]","startTime":1875.361,"endTime":1878.947,"body":"recover and then there's the minimum effective volume"},{"speaker":"[bryan_boorstein]","startTime":1878.967,"endTime":1882.133,"body":"which means hey we're doing the minimum"},{"speaker":"[bryan_boorstein]","startTime":1878.967,"endTime":1882.133,"body":"but east where we're moving forward and then"},{"speaker":"[bryan_boorstein]","startTime":1882.153,"endTime":1882.834,"body":"there's max from an"},{"speaker":"[aaron_straker]","startTime":1882.831,"endTime":1883.213,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1882.894,"endTime":1889.727,"body":"adaptive volume somewhere in the middle so"},{"speaker":"[bryan_boorstein]","startTime":1882.894,"endTime":1889.727,"body":"the gap between these landmarks"},{"speaker":"[aaron_straker]","startTime":1890.51,"endTime":1890.571,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1890.9,"endTime":1898.614,"body":"it shrinks as your training age increases"},{"speaker":"[bryan_boorstein]","startTime":1890.9,"endTime":1898.614,"body":"so using myself as an example if i'm"},{"speaker":"[bryan_boorstein]","startTime":1898.654,"endTime":1902.311,"body":"making any progress at all that's good"},{"speaker":"[aaron_straker]","startTime":1902.601,"endTime":1903.861,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1903.192,"endTime":1909.222,"body":"um there there there is no like"},{"speaker":"[bryan_boorstein]","startTime":1903.192,"endTime":1909.222,"body":"maximum adaptive volume for me and minimum effective"},{"speaker":"[bryan_boorstein]","startTime":1909.262,"endTime":1914.03,"body":"volume it's like i'm either doing too"},{"speaker":"[bryan_boorstein]","startTime":1909.262,"endTime":1914.03,"body":"much and i'm not recovering or doing just"},{"speaker":"[bryan_boorstein]","startTime":1914.091,"endTime":1918.017,"body":"the right amount and i'm barely able"},{"speaker":"[bryan_boorstein]","startTime":1914.091,"endTime":1918.017,"body":"to make any progress at all and so"},{"speaker":"[bryan_boorstein]","startTime":1918.197,"endTime":1925.029,"body":"distinguishing between those for your level of"},{"speaker":"[bryan_boorstein]","startTime":1918.197,"endTime":1925.029,"body":"training is very important because somebody just starting"},{"speaker":"[bryan_boorstein]","startTime":1925.169,"endTime":1930.057,"body":"out they might have these numbers where"},{"speaker":"[bryan_boorstein]","startTime":1925.169,"endTime":1930.057,"body":"minimum effective volume is like five and maximum"},{"speaker":"[bryan_boorstein]","startTime":1930.137,"endTime":1934.705,"body":"adaptive volume is twelve and then they"},{"speaker":"[bryan_boorstein]","startTime":1930.137,"endTime":1934.705,"body":"can't recover from twenty or something like that"},{"speaker":"[bryan_boorstein]","startTime":1934.805,"endTime":1941.842,"body":"so they have this big range between"},{"speaker":"[bryan_boorstein]","startTime":1934.805,"endTime":1941.842,"body":"like six or eight and eighteen sets that"},{"speaker":"[bryan_boorstein]","startTime":1941.882,"endTime":1946.469,"body":"they can kind of train in and"},{"speaker":"[bryan_boorstein]","startTime":1941.882,"endTime":1946.469,"body":"find that range that that is their ideal"},{"speaker":"[bryan_boorstein]","startTime":1946.69,"endTime":1952.8,"body":"optimal adaptive range for me i'm either"},{"speaker":"[bryan_boorstein]","startTime":1946.69,"endTime":1952.8,"body":"over training or i'm not making progress and"},{"speaker":"[bryan_boorstein]","startTime":1952.86,"endTime":1954.423,"body":"then there's a sweet spot in the"},{"speaker":"[bryan_boorstein]","startTime":1952.86,"endTime":1954.423,"body":"middle"},{"speaker":"[aaron_straker]","startTime":1954.291,"endTime":1955.131,"body":"yet"},{"speaker":"[bryan_boorstein]","startTime":1954.503,"endTime":1960.354,"body":"somewhere and that's it so keeping all"},{"speaker":"[bryan_boorstein]","startTime":1954.503,"endTime":1960.354,"body":"of these things in perspective as we go"},{"speaker":"[bryan_boorstein]","startTime":1960.414,"endTime":1965.363,"body":"into this conversation i think is really"},{"speaker":"[bryan_boorstein]","startTime":1960.414,"endTime":1965.363,"body":"important and then the next point here is"},{"speaker":"[bryan_boorstein]","startTime":1965.443,"endTime":1973.656,"body":"to kind of discuss this theoretical idea"},{"speaker":"[bryan_boorstein]","startTime":1965.443,"endTime":1973.656,"body":"of eventually just reaching your genetic potential no"},{"speaker":"[bryan_boorstein]","startTime":1973.717,"endTime":1979.907,"body":"matter how you get there and this"},{"speaker":"[bryan_boorstein]","startTime":1973.717,"endTime":1979.907,"body":"being more of a question of how quickly"},{"speaker":"[bryan_boorstein]","startTime":1980.007,"endTime":1987.001,"body":"do you want to get there right"},{"speaker":"[bryan_boorstein]","startTime":1980.007,"endTime":1987.001,"body":"um so we have these two avatars say"},{"speaker":"[bryan_boorstein]","startTime":1987.041,"endTime":1989.765,"body":"they're twins just to make this even"},{"speaker":"[bryan_boorstein]","startTime":1987.041,"endTime":1989.765,"body":"cooler"},{"speaker":"[aaron_straker]","startTime":1990.171,"endTime":1990.333,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1990.386,"endTime":1997.759,"body":"um one person trains at what would"},{"speaker":"[bryan_boorstein]","startTime":1990.386,"endTime":1997.759,"body":"be theoretically the the maximum adaptive volume so"},{"speaker":"[bryan_boorstein]","startTime":1997.879,"endTime":1999.782,"body":"in this ample will say it's twelve"},{"speaker":"[bryan_boorstein]","startTime":1997.879,"endTime":1999.782,"body":"to fifteen"},{"speaker":"[aaron_straker]","startTime":1999.81,"endTime":1999.831,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":1999.842,"endTime":2003.288,"body":"sets per body part per week with"},{"speaker":"[bryan_boorstein]","startTime":1999.842,"endTime":2003.288,"body":"a nominal amount of effort that"},{"speaker":"[aaron_straker]","startTime":2003.635,"endTime":2003.716,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2003.709,"endTime":2008.236,"body":"is relevant and this person trains fifteen"},{"speaker":"[bryan_boorstein]","startTime":2003.709,"endTime":2008.236,"body":"sets a week and maybe they are able"},{"speaker":"[bryan_boorstein]","startTime":2008.296,"endTime":2015.401,"body":"to get to their genetic peak in"},{"speaker":"[bryan_boorstein]","startTime":2008.296,"endTime":2015.401,"body":"eight to ten years we'll say and then"},{"speaker":"[bryan_boorstein]","startTime":2015.441,"endTime":2020.169,"body":"you have the other twin who is"},{"speaker":"[bryan_boorstein]","startTime":2015.441,"endTime":2020.169,"body":"like you know this is a lifetime pursuit"},{"speaker":"[bryan_boorstein]","startTime":2020.61,"endTime":2024.396,"body":"i'm not in a rush to get"},{"speaker":"[bryan_boorstein]","startTime":2020.61,"endTime":2024.396,"body":"there i'll get there eventually and you know"},{"speaker":"[bryan_boorstein]","startTime":2024.897,"endTime":2029.705,"body":"i want to enjoy life do other"},{"speaker":"[bryan_boorstein]","startTime":2024.897,"endTime":2029.705,"body":"things pursue business all these things so i"},{"speaker":"[bryan_boorstein]","startTime":2029.765,"endTime":2032.79,"body":"don't really want to be a slave"},{"speaker":"[bryan_boorstein]","startTime":2029.765,"endTime":2032.79,"body":"to the gym so i think you know"},{"speaker":"[bryan_boorstein]","startTime":2033.111,"endTime":2038.239,"body":"five or six sets a week that's"},{"speaker":"[bryan_boorstein]","startTime":2033.111,"endTime":2038.239,"body":"kind of probably a minimum number where i'm"},{"speaker":"[bryan_boorstein]","startTime":2038.48,"endTime":2042.366,"body":"make some progress in ball blah over"},{"speaker":"[bryan_boorstein]","startTime":2038.48,"endTime":2042.366,"body":"the course of time he assesses he realizes"},{"speaker":"[bryan_boorstein]","startTime":2042.426,"endTime":2045.151,"body":"this is the right number he continues"},{"speaker":"[bryan_boorstein]","startTime":2042.426,"endTime":2045.151,"body":"doing five or six sets a week for"},{"speaker":"[bryan_boorstein]","startTime":2045.251,"endTime":2050.58,"body":"also group and over eight to ten"},{"speaker":"[bryan_boorstein]","startTime":2045.251,"endTime":2050.58,"body":"years he doesn't quite get to where his"},{"speaker":"[bryan_boorstein]","startTime":2050.66,"endTime":2056.009,"body":"twin was but he's probably ninety five"},{"speaker":"[bryan_boorstein]","startTime":2050.66,"endTime":2056.009,"body":"percent of the way there and then by"},{"speaker":"[bryan_boorstein]","startTime":2056.069,"endTime":2061.739,"body":"the time he its fifteen years or"},{"speaker":"[bryan_boorstein]","startTime":2056.069,"endTime":2061.739,"body":"twenty years or whatever his point is he"},{"speaker":"[bryan_boorstein]","startTime":2061.9390000000003,"endTime":2066.786,"body":"will have reached his genetic potential and"},{"speaker":"[bryan_boorstein]","startTime":2061.9390000000003,"endTime":2066.786,"body":"both he and his twin will be living"},{"speaker":"[bryan_boorstein]","startTime":2066.886,"endTime":2072.996,"body":"fifteen or twenty years later both reaching"},{"speaker":"[bryan_boorstein]","startTime":2066.886,"endTime":2072.996,"body":"their genetic potential one of them possibly with"},{"speaker":"[bryan_boorstein]","startTime":2073.056,"endTime":2077.123,"body":"less injuries because he's done a third"},{"speaker":"[bryan_boorstein]","startTime":2073.056,"endTime":2077.123,"body":"of the volume over the course of his"},{"speaker":"[bryan_boorstein]","startTime":2077.203,"endTime":2083.532,"body":"life possibly with a better business a"},{"speaker":"[bryan_boorstein]","startTime":2077.203,"endTime":2083.532,"body":"better relationship p all of these things may"},{"speaker":"[bryan_boorstein]","startTime":2083.592,"endTime":2084.854,"body":"or may not be true it's not"},{"speaker":"[bryan_boorstein]","startTime":2083.592,"endTime":2084.854,"body":"to"},{"speaker":"[aaron_straker]","startTime":2084.851,"endTime":2085.073,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2084.914,"endTime":2090.684,"body":"say that you can't maximumly optimally train"},{"speaker":"[bryan_boorstein]","startTime":2084.914,"endTime":2090.684,"body":"and still have a wife and a family"},{"speaker":"[bryan_boorstein]","startTime":2091.045,"endTime":2095.452,"body":"and a good job and all these"},{"speaker":"[bryan_boorstein]","startTime":2091.045,"endTime":2095.452,"body":"things but in my hope edical example you"},{"speaker":"[bryan_boorstein]","startTime":2095.493,"endTime":2100.982,"body":"can kind of see what i'm trying"},{"speaker":"[bryan_boorstein]","startTime":2095.493,"endTime":2100.982,"body":"to relay here bats"},{"speaker":"[aaron_straker]","startTime":2102.463,"endTime":2105.528,"body":"i do to be when"},{"speaker":"[bryan_boorstein]","startTime":2105.59,"endTime":2105.791,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2105.648,"endTime":2107.491,"body":"as you were speaking through it i"},{"speaker":"[aaron_straker]","startTime":2105.648,"endTime":2107.491,"body":"was like am i going to"},{"speaker":"[bryan_boorstein]","startTime":2107.51,"endTime":2107.913,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2107.531,"endTime":2109.975,"body":"bring this up am i not going"},{"speaker":"[aaron_straker]","startTime":2107.531,"endTime":2109.975,"body":"bring this up um"},{"speaker":"[bryan_boorstein]","startTime":2110.151,"endTime":2110.333,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2110.897,"endTime":2118.922,"body":"i will bring it up very shortly"},{"speaker":"[aaron_straker]","startTime":2110.897,"endTime":2118.922,"body":"not to derail conversation yeah my kind of"},{"speaker":"[aaron_straker]","startTime":2120.391,"endTime":2120.611,"body":"playing"},{"speaker":"[bryan_boorstein]","startTime":2120.41,"endTime":2121.07,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2120.671,"endTime":2122.414,"body":"devil's advocate here right and in this"},{"speaker":"[bryan_boorstein]","startTime":2122.44,"endTime":2122.702,"body":"please"},{"speaker":"[aaron_straker]","startTime":2122.474,"endTime":2122.755,"body":"is just"},{"speaker":"[bryan_boorstein]","startTime":2122.782,"endTime":2122.984,"body":"heah"},{"speaker":"[aaron_straker]","startTime":2122.815,"endTime":2125.68,"body":"the way that i look at things"},{"speaker":"[aaron_straker]","startTime":2122.815,"endTime":2125.68,"body":"from like i hate to use the term"},{"speaker":"[aaron_straker]","startTime":2125.74,"endTime":2129.887,"body":"helhilistic i really do not like using"},{"speaker":"[aaron_straker]","startTime":2125.74,"endTime":2129.887,"body":"the term helistic but like a ten thousand"},{"speaker":"[aaron_straker]","startTime":2129.988,"endTime":2137.578,"body":"foot view i find it hard to"},{"speaker":"[aaron_straker]","startTime":2129.988,"endTime":2137.578,"body":"believe the statement that someone anyone will reach"},{"speaker":"[aaron_straker]","startTime":2137.658,"endTime":2144.213,"body":"their genetic potential without like a burning"},{"speaker":"[aaron_straker]","startTime":2137.658,"endTime":2144.213,"body":"desire end border linn i don't want to"},{"speaker":"[aaron_straker]","startTime":2144.253,"endTime":2149.021,"body":"use the term obsession but like a"},{"speaker":"[aaron_straker]","startTime":2144.253,"endTime":2149.021,"body":"very very high value placed on this so"},{"speaker":"[aaron_straker]","startTime":2149.061,"endTime":2153.027,"body":"if you're like well i'll get there"},{"speaker":"[aaron_straker]","startTime":2149.061,"endTime":2153.027,"body":"when i'm thirty five and i'm going to"},{"speaker":"[aaron_straker]","startTime":2153.087,"endTime":2158.054,"body":"like prioritize business and having a real"},{"speaker":"[aaron_straker]","startTime":2153.087,"endTime":2158.054,"body":"life which you know in modern day society"},{"speaker":"[aaron_straker]","startTime":2158.134,"endTime":2159.897,"body":"means alcohol meals"},{"speaker":"[bryan_boorstein]","startTime":2159.689,"endTime":2159.71,"body":"m"},{"speaker":"[aaron_straker]","startTime":2160.097,"endTime":2166.146,"body":"out you know modern i don't want"},{"speaker":"[aaron_straker]","startTime":2160.097,"endTime":2166.146,"body":"to say hard but you are probably not"},{"speaker":"[aaron_straker]","startTime":2166.226,"endTime":2170.533,"body":"going to reach your genetic potential because"},{"speaker":"[aaron_straker]","startTime":2166.226,"endTime":2170.533,"body":"you don't place that much value"},{"speaker":"[bryan_boorstein]","startTime":2170.54,"endTime":2170.56,"body":"m"},{"speaker":"[aaron_straker]","startTime":2170.793,"endTime":2174.459,"body":"on the gym and training sort of"},{"speaker":"[aaron_straker]","startTime":2170.793,"endTime":2174.459,"body":"things so like this is where one of"},{"speaker":"[aaron_straker]","startTime":2174.48,"endTime":2174.86,"body":"those things like"},{"speaker":"[bryan_boorstein]","startTime":2174.865,"endTime":2174.968,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2175.121,"endTime":2179.131,"body":"think the theory of like hey i'm"},{"speaker":"[aaron_straker]","startTime":2175.121,"endTime":2179.131,"body":"going to take it slower and longer i"},{"speaker":"[aaron_straker]","startTime":2179.211,"endTime":2183.863,"body":"think that theory makes perfect sense i"},{"speaker":"[aaron_straker]","startTime":2179.211,"endTime":2183.863,"body":"do think it does break down a"},{"speaker":"[bryan_boorstein]","startTime":2183.86,"endTime":2184.149,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2183.923,"endTime":2185.466,"body":"little bit when you integrated into"},{"speaker":"[bryan_boorstein]","startTime":2185.473,"endTime":2185.575,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2185.546,"endTime":2191.997,"body":"real life because that person's priority on"},{"speaker":"[aaron_straker]","startTime":2185.546,"endTime":2191.997,"body":"training and stuff isn't high like someone like"},{"speaker":"[aaron_straker]","startTime":2192.397,"endTime":2196.564,"body":"yourself or me or something like that"},{"speaker":"[aaron_straker]","startTime":2192.397,"endTime":2196.564,"body":"and i think other desires would kind of"},{"speaker":"[aaron_straker]","startTime":2196.725,"endTime":2200.351,"body":"get in the way in that you're"},{"speaker":"[aaron_straker]","startTime":2196.725,"endTime":2200.351,"body":"not going to put in the raps to"},{"speaker":"[aaron_straker]","startTime":2200.411,"endTime":2204.898,"body":"learn how to train optimally because it's"},{"speaker":"[aaron_straker]","startTime":2200.411,"endTime":2204.898,"body":"not as important to you you're not going"},{"speaker":"[aaron_straker]","startTime":2204.918,"endTime":2209.172,"body":"to be taking those pendulums quat sets"},{"speaker":"[aaron_straker]","startTime":2204.918,"endTime":2209.172,"body":"to a one r r because it feels"},{"speaker":"[aaron_straker]","startTime":2209.292,"endTime":2214.024,"body":"terrible and this is like a twenty"},{"speaker":"[aaron_straker]","startTime":2209.292,"endTime":2214.024,"body":"year hobby for you not like a burning"},{"speaker":"[aaron_straker]","startTime":2214.085,"endTime":2215.267,"body":"desire sort of thing"},{"speaker":"[bryan_boorstein]","startTime":2215.347,"endTime":2215.9,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2215.587,"endTime":2218.672,"body":"so again just playing a little bit"},{"speaker":"[aaron_straker]","startTime":2215.587,"endTime":2218.672,"body":"of devil's advocate"},{"speaker":"[bryan_boorstein]","startTime":2218.274,"endTime":2218.477,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2218.732,"endTime":2224.973,"body":"but i do think that's where the"},{"speaker":"[aaron_straker]","startTime":2218.732,"endTime":2224.973,"body":"theory into practicality does become quite important"},{"speaker":"[bryan_boorstein]","startTime":2225.861,"endTime":2227.924,"body":"yeah i think that's probably my fault"},{"speaker":"[bryan_boorstein]","startTime":2225.861,"endTime":2227.924,"body":"in the way"},{"speaker":"[aaron_straker]","startTime":2227.861,"endTime":2228.322,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2227.984,"endTime":2231.109,"body":"that i tried to make this into"},{"speaker":"[bryan_boorstein]","startTime":2227.984,"endTime":2231.109,"body":"like a story of two people and then"},{"speaker":"[bryan_boorstein]","startTime":2231.249,"endTime":2234.014,"body":"use these these you know one guy"},{"speaker":"[bryan_boorstein]","startTime":2231.249,"endTime":2234.014,"body":"is pursuing business"},{"speaker":"[aaron_straker]","startTime":2234.071,"endTime":2234.092,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":2234.074,"endTime":2238.742,"body":"in blahblah because what we really need"},{"speaker":"[bryan_boorstein]","startTime":2234.074,"endTime":2238.742,"body":"to do in looking at this this this"},{"speaker":"[bryan_boorstein]","startTime":2238.862,"endTime":2242.969,"body":"argument between the two different paces that"},{"speaker":"[bryan_boorstein]","startTime":2238.862,"endTime":2242.969,"body":"you take is to assume that all life"},{"speaker":"[bryan_boorstein]","startTime":2243.009,"endTime":2248.638,"body":"style variables are consistent and it's just"},{"speaker":"[bryan_boorstein]","startTime":2243.009,"endTime":2248.638,"body":"one person saying i'm going to get there"},{"speaker":"[bryan_boorstein]","startTime":2248.699,"endTime":2251.844,"body":"in fifteen twenty years and i'm okay"},{"speaker":"[bryan_boorstein]","startTime":2248.699,"endTime":2251.844,"body":"with that and the other person being like"},{"speaker":"[bryan_boorstein]","startTime":2251.904,"endTime":2254.208,"body":"i want to get there as quickly"},{"speaker":"[bryan_boorstein]","startTime":2251.904,"endTime":2254.208,"body":"as humanly possible"},{"speaker":"[aaron_straker]","startTime":2254.482,"endTime":2254.626,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":2254.488,"endTime":2257.513,"body":"and then ignore all the rest of"},{"speaker":"[bryan_boorstein]","startTime":2254.488,"endTime":2257.513,"body":"the stuff that i used to try and"},{"speaker":"[bryan_boorstein]","startTime":2257.553,"endTime":2258.956,"body":"build intrigue into the story"},{"speaker":"[aaron_straker]","startTime":2259.122,"endTime":2261.264,"body":"yeah so it's really like the the"},{"speaker":"[aaron_straker]","startTime":2259.122,"endTime":2261.264,"body":"like the"},{"speaker":"[bryan_boorstein]","startTime":2261.26,"endTime":2261.482,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2261.964,"endTime":2265.848,"body":"like you said one twin is running"},{"speaker":"[aaron_straker]","startTime":2261.964,"endTime":2265.848,"body":"out of an m v and the other"},{"speaker":"[aaron_straker]","startTime":2265.908,"endTime":2268.55,"body":"twin is running like an m v"},{"speaker":"[aaron_straker]","startTime":2265.908,"endTime":2268.55,"body":"and we're tough"},{"speaker":"[bryan_boorstein]","startTime":2268.35,"endTime":2270.053,"body":"but but they're both making progress and"},{"speaker":"[bryan_boorstein]","startTime":2268.35,"endTime":2270.053,"body":"then"},{"speaker":"[aaron_straker]","startTime":2269.962,"endTime":2270.39,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":2270.093,"endTime":2274.2,"body":"eventually they're just going to butt up"},{"speaker":"[bryan_boorstein]","startTime":2270.093,"endTime":2274.2,"body":"against hey i'm i can't make any more"},{"speaker":"[bryan_boorstein]","startTime":2274.24,"endTime":2275.702,"body":"progress you know one person"},{"speaker":"[aaron_straker]","startTime":2275.532,"endTime":2275.673,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2275.762,"endTime":2285.32,"body":"just potentially gets there faster and so"},{"speaker":"[bryan_boorstein]","startTime":2275.762,"endTime":2285.32,"body":"so with that in mind um i think"},{"speaker":"[bryan_boorstein]","startTime":2285.34,"endTime":2290.008,"body":"this kind of feeds well into the"},{"speaker":"[bryan_boorstein]","startTime":2285.34,"endTime":2290.008,"body":"next section of trying to trying to tease"},{"speaker":"[bryan_boorstein]","startTime":2290.228,"endTime":2293.574,"body":"out like what those those numbers might"},{"speaker":"[bryan_boorstein]","startTime":2290.228,"endTime":2293.574,"body":"be and"},{"speaker":"[aaron_straker]","startTime":2293.561,"endTime":2293.842,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":2293.634,"endTime":2298.886,"body":"so a couple episodes ago i talked"},{"speaker":"[bryan_boorstein]","startTime":2293.634,"endTime":2298.886,"body":"about how at paragon just launched physique forty"},{"speaker":"[bryan_boorstein]","startTime":2298.946,"endTime":2301.615,"body":"five which is our our"},{"speaker":"[aaron_straker]","startTime":2301.625,"endTime":2301.77,"body":"as"},{"speaker":"[bryan_boorstein]","startTime":2301.695,"endTime":2309.547,"body":"attempt at minimalist type training for the"},{"speaker":"[bryan_boorstein]","startTime":2301.695,"endTime":2309.547,"body":"masses where you can train for forty five"},{"speaker":"[bryan_boorstein]","startTime":2309.587,"endTime":2314.48,"body":"minutes four times a week on an"},{"speaker":"[bryan_boorstein]","startTime":2309.587,"endTime":2314.48,"body":"upper lower split and essentially get to more"},{"speaker":"[bryan_boorstein]","startTime":2314.52,"endTime":2317.525,"body":"or less the same place that you"},{"speaker":"[bryan_boorstein]","startTime":2314.52,"endTime":2317.525,"body":"would training seventy five minutes four times a"},{"speaker":"[bryan_boorstein]","startTime":2317.565,"endTime":2324.737,"body":"week um so one of the i'm"},{"speaker":"[bryan_boorstein]","startTime":2317.565,"endTime":2324.737,"body":"gonna cherry pick two quotes i talked about"},{"speaker":"[bryan_boorstein]","startTime":2324.757,"endTime":2327.702,"body":"these in that episode but i'm gonna"},{"speaker":"[bryan_boorstein]","startTime":2324.757,"endTime":2327.702,"body":"go over them again for the sake of"},{"speaker":"[bryan_boorstein]","startTime":2327.922,"endTime":2334.572,"body":"this episode there was a meta analysis"},{"speaker":"[bryan_boorstein]","startTime":2327.922,"endTime":2334.572,"body":"in two thousand seventeen by showin felden colleagues"},{"speaker":"[aaron_straker]","startTime":2335.291,"endTime":2336.071,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2335.674,"endTime":2335.834,"body":"and"},{"speaker":"[aaron_straker]","startTime":2336.071,"endTime":2336.494,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2336.576,"endTime":2338.799,"body":"essentially these are our two quotes from"},{"speaker":"[aaron_straker]","startTime":2339.161,"endTime":2339.181,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2339.2,"endTime":2343.086,"body":"that meta analysis clearly substantial hyper"},{"speaker":"[aaron_straker]","startTime":2342.914,"endTime":2343.017,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2343.147,"endTime":2349.477,"body":"trophic gains can be made using low"},{"speaker":"[bryan_boorstein]","startTime":2343.147,"endTime":2349.477,"body":"volume protocols less than or equal to four"},{"speaker":"[bryan_boorstein]","startTime":2349.617,"endTime":2351.24,"body":"weekly sets per muscle group"},{"speaker":"[aaron_straker]","startTime":2351.603,"endTime":2351.809,"body":"i think"},{"speaker":"[bryan_boorstein]","startTime":2352.121,"endTime":2361.553,"body":"such an approach therefore represents a viable"},{"speaker":"[bryan_boorstein]","startTime":2352.121,"endTime":2361.553,"body":"muscle building option under four sets a second"},{"speaker":"[bryan_boorstein]","startTime":2361.633,"endTime":2364.658,"body":"quote when considering weekly sets"},{"speaker":"[aaron_straker]","startTime":2364.673,"endTime":2364.815,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":2364.938,"endTime":2371.97,"body":"as a binary predictor less than nine"},{"speaker":"[bryan_boorstein]","startTime":2364.938,"endTime":2371.97,"body":"sets versus more than nine sets finding did"},{"speaker":"[bryan_boorstein]","startTime":2372.07,"endTime":2378.982,"body":"not reach statistical significance between conditions so"},{"speaker":"[bryan_boorstein]","startTime":2372.07,"endTime":2378.982,"body":"what we kind of see between these two"},{"speaker":"[bryan_boorstein]","startTime":2379.062,"endTime":2385.097,"body":"quotes in this meta analysis are that"},{"speaker":"[bryan_boorstein]","startTime":2379.062,"endTime":2385.097,"body":"somewhere between four and nine set is probably"},{"speaker":"[bryan_boorstein]","startTime":2385.137,"endTime":2389.523,"body":"going to get you the majority of"},{"speaker":"[bryan_boorstein]","startTime":2385.137,"endTime":2389.523,"body":"the gains up to a point of it"},{"speaker":"[bryan_boorstein]","startTime":2389.663,"endTime":2395.432,"body":"not being statistically significant to do more"},{"speaker":"[bryan_boorstein]","startTime":2389.663,"endTime":2395.432,"body":"now the most interesting thing about this study"},{"speaker":"[bryan_boorstein]","startTime":2395.973,"endTime":2401.507,"body":"is this is in fact the meta"},{"speaker":"[bryan_boorstein]","startTime":2395.973,"endTime":2401.507,"body":"lysis that"},{"speaker":"[aaron_straker]","startTime":2402.191,"endTime":2403.391,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2402.6,"endTime":2404.604,"body":"breaded the notion that ten to twenty"},{"speaker":"[aaron_straker]","startTime":2404.542,"endTime":2404.623,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2404.684,"endTime":2410.805,"body":"sets per muscle group is optimal the"},{"speaker":"[bryan_boorstein]","startTime":2404.684,"endTime":2410.805,"body":"same exact meta analysis with these two quotes"},{"speaker":"[bryan_boorstein]","startTime":2410.865,"endTime":2411.726,"body":"that i pulled from it"},{"speaker":"[aaron_straker]","startTime":2411.761,"endTime":2412.002,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2412.468,"endTime":2417.135,"body":"one saying that under four sets 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to"},{"speaker":"[bryan_boorstein]","startTime":2441.584,"endTime":2446.993,"body":"read this study with that level of critique"},{"speaker":"[aaron_straker]","startTime":2446.711,"endTime":2448.061,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2447.374,"endTime":2451.481,"body":"back in two thousand seventeen or two"},{"speaker":"[bryan_boorstein]","startTime":2447.374,"endTime":2451.481,"body":"thousand eighteen so it really is just in"},{"speaker":"[bryan_boorstein]","startTime":2451.541,"endTime":2453.965,"body":"the last few months that i actually"},{"speaker":"[bryan_boorstein]","startTime":2451.541,"endTime":2453.965,"body":"delved into this thing"},{"speaker":"[aaron_straker]","startTime":2454.031,"endTime":2457.268,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2454.065,"endTime":2458.319,"body":"and read the bulk of them analysis"},{"speaker":"[bryan_boorstein]","startTime":2454.065,"endTime":2458.319,"body":"to the point where i was"},{"speaker":"[aaron_straker]","startTime":2458.291,"endTime":2458.532,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2458.46,"endTime":2463.494,"body":"able to find these little pieces these"},{"speaker":"[bryan_boorstein]","startTime":2458.46,"endTime":2463.494,"body":"nuggets of information so"},{"speaker":"[aaron_straker]","startTime":2463.481,"endTime":2463.501,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2464.836,"endTime":2467.16,"body":"in this meta analysis they essentially"},{"speaker":"[aaron_straker]","startTime":2466.721,"endTime":2467.411,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2467.22,"endTime":2467.861,"body":"compared one"},{"speaker":"[aaron_straker]","startTime":2467.771,"endTime":2468.461,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2467.941,"endTime":2474.432,"body":"to four sets of muscle groups per"},{"speaker":"[bryan_boorstein]","startTime":2467.941,"endTime":2474.432,"body":"week to five to nine sets two 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because"},{"speaker":"[aaron_straker]","startTime":2667.936,"endTime":2674.988,"body":"so much of things are equated to"},{"speaker":"[aaron_straker]","startTime":2667.936,"endTime":2674.988,"body":"as you know to two sets of volume"},{"speaker":"[aaron_straker]","startTime":2675.088,"endTime":2677.821,"body":"is two sets of volume and it's"},{"speaker":"[bryan_boorstein]","startTime":2677.883,"endTime":2678.046,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2678.443,"endTime":2681.969,"body":"a little bit more ambiguous than that"},{"speaker":"[aaron_straker]","startTime":2678.443,"endTime":2681.969,"body":"personally i think unfortunately"},{"speaker":"[bryan_boorstein]","startTime":2682.16,"endTime":2685.433,"body":"yeah yeah no you're a hundred per"},{"speaker":"[bryan_boorstein]","startTime":2682.16,"endTime":2685.433,"body":"cent right and what you did was you"},{"speaker":"[bryan_boorstein]","startTime":2685.494,"endTime":2688.939,"body":"kind of alluded to some of the"},{"speaker":"[bryan_boorstein]","startTime":2685.494,"endTime":2688.939,"body":"conversation that we're going to take this a"},{"speaker":"[bryan_boorstein]","startTime":2688.979,"endTime":2692.125,"body":"little bit later on when we talk"},{"speaker":"[bryan_boorstein]","startTime":2688.979,"endTime":2692.125,"body":"about kind of some of the concerns and"},{"speaker":"[bryan_boorstein]","startTime":2692.165,"endTime":2695.39,"body":"the necessary pieces that need to be"},{"speaker":"[bryan_boorstein]","startTime":2692.165,"endTime":2695.39,"body":"in place to get the most from animal"},{"speaker":"[bryan_boorstein]","startTime":2695.49,"endTime":2700.438,"body":"is training um but before we get"},{"speaker":"[bryan_boorstein]","startTime":2695.49,"endTime":2700.438,"body":"into that i want to kind of just"},{"speaker":"[bryan_boorstein]","startTime":2700.559,"endTime":2702.682,"body":"dive into this meta analysis a little"},{"speaker":"[bryan_boorstein]","startTime":2700.559,"endTime":2702.682,"body":"bit more"},{"speaker":"[aaron_straker]","startTime":2702.776,"endTime":2702.937,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2702.782,"endTime":2703.043,"body":"because"},{"speaker":"[aaron_straker]","startTime":2702.997,"endTime":2703.178,"body":"let's"},{"speaker":"[bryan_boorstein]","startTime":2703.203,"endTime":2703.524,"body":"jordan"},{"speaker":"[aaron_straker]","startTime":2703.238,"endTime":2703.458,"body":"do it"},{"speaker":"[bryan_boorstein]","startTime":2703.604,"endTime":2710.692,"body":"brought up a really good point on"},{"speaker":"[bryan_boorstein]","startTime":2703.604,"endTime":2710.692,"body":"the podcast yesterday actually two really good points"},{"speaker":"[bryan_boorstein]","startTime":2711.092,"endTime":2712.093,"body":"that we that we discussed"},{"speaker":"[aaron_straker]","startTime":2711.731,"endTime":2711.972,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2712.133,"endTime":2719.015,"body":"but one being when you count volume"},{"speaker":"[bryan_boorstein]","startTime":2712.133,"endTime":2719.015,"body":"they're counting leg extension the same as a"},{"speaker":"[bryan_boorstein]","startTime":2719.056,"endTime":2719.497,"body":"back squat"},{"speaker":"[aaron_straker]","startTime":2720.041,"endTime":2721.331,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2720.681,"endTime":2723.585,"body":"and so this is one of the"},{"speaker":"[bryan_boorstein]","startTime":2720.681,"endTime":2723.585,"body":"things we're going to get into in the"},{"speaker":"[bryan_boorstein]","startTime":2723.625,"endTime":2726.991,"body":"concerns and how to get the most"},{"speaker":"[bryan_boorstein]","startTime":2723.625,"endTime":2726.991,"body":"out of your training but if we're trying"},{"speaker":"[bryan_boorstein]","startTime":2727.031,"endTime":2732.6,"body":"to do four to six weekly sets"},{"speaker":"[bryan_boorstein]","startTime":2727.031,"endTime":2732.6,"body":"of something a muscle group were probably going"},{"speaker":"[bryan_boorstein]","startTime":2732.64,"endTime":2736.647,"body":"to skew less of that volume to"},{"speaker":"[bryan_boorstein]","startTime":2732.64,"endTime":2736.647,"body":"leg extensions and skew more of that volume"},{"speaker":"[bryan_boorstein]","startTime":2736.727,"endTime":2742.517,"body":"to hacks and pendulums and split squats"},{"speaker":"[bryan_boorstein]","startTime":2736.727,"endTime":2742.517,"body":"lunges other movements that can give you more"},{"speaker":"[bryan_boorstein]","startTime":2742.577,"endTime":2746.07,"body":"bang for your book so so when"},{"speaker":"[bryan_boorstein]","startTime":2742.577,"endTime":2746.07,"body":"you're looking at that study and you see"},{"speaker":"[bryan_boorstein]","startTime":2746.15,"endTime":2751.034,"body":"ten to twenty sets as optimal that's"},{"speaker":"[bryan_boorstein]","startTime":2746.15,"endTime":2751.034,"body":"counting that volume equal the other thing that"},{"speaker":"[bryan_boorstein]","startTime":2751.114,"endTime":2755.982,"body":"is even more amazing about the way"},{"speaker":"[bryan_boorstein]","startTime":2751.114,"endTime":2755.982,"body":"they count volume in that study and in"},{"speaker":"[bryan_boorstein]","startTime":2756.082,"endTime":2761.932,"body":"research in general is that every squat"},{"speaker":"[bryan_boorstein]","startTime":2756.082,"endTime":2761.932,"body":"and every lunch every leg press that they"},{"speaker":"[bryan_boorstein]","startTime":2762.012,"endTime":2768.183,"body":"did was counted as both quad and"},{"speaker":"[bryan_boorstein]","startTime":2762.012,"endTime":2768.183,"body":"hamstring and glut volume when they do a"},{"speaker":"[bryan_boorstein]","startTime":2768.423,"endTime":2774.031,"body":"pull up or a row that's considered"},{"speaker":"[bryan_boorstein]","startTime":2768.423,"endTime":2774.031,"body":"a a weekly set a full weekly set"},{"speaker":"[bryan_boorstein]","startTime":2774.131,"endTime":2780.557,"body":"for the back as well as for"},{"speaker":"[bryan_boorstein]","startTime":2774.131,"endTime":2780.557,"body":"the biceps so if you're saying you have"},{"speaker":"[bryan_boorstein]","startTime":2780.577,"endTime":2786.063,"body":"to do ten to twenty weekly sets"},{"speaker":"[bryan_boorstein]","startTime":2780.577,"endTime":2786.063,"body":"for biceps but every single backset you do"},{"speaker":"[bryan_boorstein]","startTime":2786.264,"endTime":2791.984,"body":"counts as a biceps set in theory"},{"speaker":"[bryan_boorstein]","startTime":2786.264,"endTime":2791.984,"body":"you don't actually have to do any bicebsets"},{"speaker":"[bryan_boorstein]","startTime":2792.424,"endTime":2793.807,"body":"in the way that they're counting volume"},{"speaker":"[aaron_straker]","startTime":2793.981,"endTime":2794.123,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2795.109,"endTime":2800.097,"body":"you also you're you're seeing you're seeing"},{"speaker":"[bryan_boorstein]","startTime":2795.109,"endTime":2800.097,"body":"ten to twenty sets for back so is"},{"speaker":"[bryan_boorstein]","startTime":2800.177,"endTime":2804.843,"body":"that saying that if i'm doing like"},{"speaker":"[bryan_boorstein]","startTime":2800.177,"endTime":2804.843,"body":"an upper back row and i'm doing an"},{"speaker":"[bryan_boorstein]","startTime":2804.943,"endTime":2809.628,"body":"iliac pull down and i'm doing some"},{"speaker":"[bryan_boorstein]","startTime":2804.943,"endTime":2809.628,"body":"like rear dealt flies like all of that"},{"speaker":"[bryan_boorstein]","startTime":2809.708,"endTime":2814.604,"body":"stuff is considered back it really now"},{"speaker":"[bryan_boorstein]","startTime":2809.708,"endTime":2814.604,"body":"when we look at the way that they're"},{"speaker":"[bryan_boorstein]","startTime":2814.684,"endTime":2818.871,"body":"counting volume for these and they say"},{"speaker":"[bryan_boorstein]","startTime":2814.684,"endTime":2818.871,"body":"ten to twenty sets the way that i"},{"speaker":"[bryan_boorstein]","startTime":2818.991,"endTime":2824.381,"body":"count volume that's more like five to"},{"speaker":"[bryan_boorstein]","startTime":2818.991,"endTime":2824.381,"body":"ten sets so already we're seeing this like"},{"speaker":"[bryan_boorstein]","startTime":2824.581,"endTime":2824.962,"body":"skew"},{"speaker":"[aaron_straker]","startTime":2824.771,"endTime":2825.033,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2825.504,"endTime":2832.184,"body":"of what is recommended being significantly less"},{"speaker":"[bryan_boorstein]","startTime":2825.504,"endTime":2832.184,"body":"depending on the way that you count your"},{"speaker":"[bryan_boorstein]","startTime":2832.345,"endTime":2833.188,"body":"volume right"},{"speaker":"[aaron_straker]","startTime":2833.881,"endTime":2837.567,"body":"yeah so you know what i think"},{"speaker":"[aaron_straker]","startTime":2833.881,"endTime":2837.567,"body":"deeds to be done there needs to be"},{"speaker":"[aaron_straker]","startTime":2837.667,"endTime":2837.988,"body":"someone"},{"speaker":"[bryan_boorstein]","startTime":2838.1,"endTime":2839.09,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2838.108,"endTime":2843.617,"body":"come through and like standardize had account"},{"speaker":"[aaron_straker]","startTime":2838.108,"endTime":2843.617,"body":"volume right we put all these nuance things"},{"speaker":"[aaron_straker]","startTime":2843.717,"endTime":2848.165,"body":"in it okay we have a multi"},{"speaker":"[aaron_straker]","startTime":2843.717,"endTime":2848.165,"body":"joan exercise like these five that's going to"},{"speaker":"[aaron_straker]","startTime":2848.205,"endTime":2853.333,"body":"get one point five acts like we"},{"speaker":"[aaron_straker]","startTime":2848.205,"endTime":2853.333,"body":"need some robust calculator thing of in putting"},{"speaker":"[aaron_straker]","startTime":2853.634,"endTime":2856.459,"body":"an out putting volume like this is"},{"speaker":"[aaron_straker]","startTime":2853.634,"endTime":2856.459,"body":"a conversation i've had with clients or like"},{"speaker":"[aaron_straker]","startTime":2857.34,"endTime":2860.891,"body":"it's very ambiguous and it's there's"},{"speaker":"[bryan_boorstein]","startTime":2860.763,"endTime":2861.35,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2860.991,"endTime":2868.043,"body":"no from what i've seen there's no"},{"speaker":"[aaron_straker]","startTime":2860.991,"endTime":2868.043,"body":"like very very robust solution it's subjective person"},{"speaker":"[aaron_straker]","startTime":2868.123,"endTime":2871.769,"body":"to person some people might count this"},{"speaker":"[aaron_straker]","startTime":2868.123,"endTime":2871.769,"body":"as up or back someone might put that"},{"speaker":"[aaron_straker]","startTime":2871.849,"endTime":2874.642,"body":"as like a rear it is unfortunately"},{"speaker":"[bryan_boorstein]","startTime":2874.064,"endTime":2874.146,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2874.722,"endTime":2875.627,"body":"quite ambiguous"},{"speaker":"[bryan_boorstein]","startTime":2875.76,"endTime":2882.961,"body":"yeah yeah it's like so ambiguous to"},{"speaker":"[bryan_boorstein]","startTime":2875.76,"endTime":2882.961,"body":"the point that it almost makes it silly"},{"speaker":"[bryan_boorstein]","startTime":2883.041,"endTime":2888.69,"body":"to try to take ten to twenty"},{"speaker":"[bryan_boorstein]","startTime":2883.041,"endTime":2888.69,"body":"sets and have it mean anything because say"},{"speaker":"[bryan_boorstein]","startTime":2889.131,"endTime":2893.939,"body":"you're a high respondor to volume or"},{"speaker":"[bryan_boorstein]","startTime":2889.131,"endTime":2893.939,"body":"a low respondor to volume but your counting"},{"speaker":"[bryan_boorstein]","startTime":2894.039,"endTime":2898.264,"body":"vol you differently than the way they're"},{"speaker":"[bryan_boorstein]","startTime":2894.039,"endTime":2898.264,"body":"counting volume it has no relation to that"},{"speaker":"[bryan_boorstein]","startTime":2898.344,"endTime":2899.585,"body":"study at all i just"},{"speaker":"[aaron_straker]","startTime":2900.281,"endTime":2900.582,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2900.286,"endTime":2901.807,"body":"it blows my mind honestly"},{"speaker":"[aaron_straker]","startTime":2902.25,"endTime":2902.351,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2902.508,"endTime":2907.754,"body":"and so like fun man you do"},{"speaker":"[bryan_boorstein]","startTime":2902.508,"endTime":2907.754,"body":"a bench press and they count it as"},{"speaker":"[bryan_boorstein]","startTime":2907.834,"endTime":2911.46,"body":"front delts you do a row and"},{"speaker":"[bryan_boorstein]","startTime":2907.834,"endTime":2911.46,"body":"it counts as rear delt are you even"},{"speaker":"[bryan_boorstein]","startTime":2911.601,"endTime":2915.507,"body":"training delts like you just throw like"},{"speaker":"[bryan_boorstein]","startTime":2911.601,"endTime":2915.507,"body":"a couple o side lateral raises in and"},{"speaker":"[bryan_boorstein]","startTime":2915.527,"endTime":2917.09,"body":"you're like yep i've done three all"},{"speaker":"[aaron_straker]","startTime":2917.081,"endTime":2917.241,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2917.131,"endTime":2922.081,"body":"ray sets but that's twenty sets a"},{"speaker":"[bryan_boorstein]","startTime":2917.131,"endTime":2922.081,"body":"week for deltsum so it just i just"},{"speaker":"[bryan_boorstein]","startTime":2922.121,"endTime":2925.106,"body":"think we need to begin to take"},{"speaker":"[bryan_boorstein]","startTime":2922.121,"endTime":2925.106,"body":"things like that with a grain of salt"},{"speaker":"[bryan_boorstein]","startTime":2925.546,"endTime":2929.912,"body":"and you don't even have to read"},{"speaker":"[bryan_boorstein]","startTime":2925.546,"endTime":2929.912,"body":"the study is in depth as i did"},{"speaker":"[bryan_boorstein]","startTime":2929.952,"endTime":2933.819,"body":"to find those quotes about four sets"},{"speaker":"[bryan_boorstein]","startTime":2929.952,"endTime":2933.819,"body":"and nine sets and and stuff like that"},{"speaker":"[bryan_boorstein]","startTime":2934.119,"endTime":2937.084,"body":"you just need to look at the"},{"speaker":"[bryan_boorstein]","startTime":2934.119,"endTime":2937.084,"body":"way they're counting volume and realize that that"},{"speaker":"[bryan_boorstein]","startTime":2937.144,"endTime":2941.253,"body":"doesn't necessarily apply to you in the"},{"speaker":"[bryan_boorstein]","startTime":2937.144,"endTime":2941.253,"body":"way that you count volume um so most"},{"speaker":"[bryan_boorstein]","startTime":2941.333,"endTime":2946.62,"body":"people already before we even begin the"},{"speaker":"[bryan_boorstein]","startTime":2941.333,"endTime":2946.62,"body":"conversation most people can do less then we"},{"speaker":"[bryan_boorstein]","startTime":2946.7,"endTime":2950.507,"body":"think we do right so if they're"},{"speaker":"[bryan_boorstein]","startTime":2946.7,"endTime":2950.507,"body":"saying four sets is a viable muscle building"},{"speaker":"[bryan_boorstein]","startTime":2950.587,"endTime":2954.253,"body":"option and under nine sets gets you"},{"speaker":"[bryan_boorstein]","startTime":2950.587,"endTime":2954.253,"body":"eighty five percent of the benefit but they're"},{"speaker":"[bryan_boorstein]","startTime":2954.293,"endTime":2958.44,"body":"counting volume the way they count volume"},{"speaker":"[bryan_boorstein]","startTime":2954.293,"endTime":2958.44,"body":"man an back squat set is so a"},{"speaker":"[bryan_boorstein]","startTime":2958.5,"endTime":2962.046,"body":"ham string set and a row is"},{"speaker":"[bryan_boorstein]","startTime":2958.5,"endTime":2962.046,"body":"a lap and an upper back and it"},{"speaker":"[bryan_boorstein]","startTime":2962.106,"endTime":2965.993,"body":"just yeah it's just it can get"},{"speaker":"[bryan_boorstein]","startTime":2962.106,"endTime":2965.993,"body":"carried away and when you get these low"},{"speaker":"[bryan_boorstein]","startTime":2966.093,"endTime":2970.32,"body":"numbers like four to nine sets it"},{"speaker":"[bryan_boorstein]","startTime":2966.093,"endTime":2970.32,"body":"makes you wonder how much volume do you"},{"speaker":"[bryan_boorstein]","startTime":2970.542,"endTime":2981.202,"body":"actually need to do and so oh"},{"speaker":"[bryan_boorstein]","startTime":2970.542,"endTime":2981.202,"body":"going going to the next thing from there"},{"speaker":"[bryan_boorstein]","startTime":2981.823,"endTime":2985.69,"body":"the one thing i want to do"},{"speaker":"[bryan_boorstein]","startTime":2981.823,"endTime":2985.69,"body":"before we get into some of these potential"},{"speaker":"[bryan_boorstein]","startTime":2985.791,"endTime":2990.118,"body":"holes in the in the thing or"},{"speaker":"[bryan_boorstein]","startTime":2985.791,"endTime":2990.118,"body":"the concerns that we need to keep in"},{"speaker":"[bryan_boorstein]","startTime":2990.178,"endTime":2996.328,"body":"mind is just differentiating real quick between"},{"speaker":"[bryan_boorstein]","startTime":2990.178,"endTime":2996.328,"body":"strength and hypertrophy because i talked earlier about"},{"speaker":"[bryan_boorstein]","startTime":2996.829,"endTime":3002.799,"body":"it being difficult to use strength as"},{"speaker":"[bryan_boorstein]","startTime":2996.829,"endTime":3002.799,"body":"a proxy for hypertrophy because lower volumes of"},{"speaker":"[bryan_boorstein]","startTime":3002.879,"endTime":3009.631,"body":"strength are re inherently going to produce"},{"speaker":"[bryan_boorstein]","startTime":3002.879,"endTime":3009.631,"body":"better strength adaptations than higher volume because you"},{"speaker":"[bryan_boorstein]","startTime":3009.672,"endTime":3010.897,"body":"have the fatigue component"},{"speaker":"[aaron_straker]","startTime":3011.553,"endTime":3011.674,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":3011.78,"endTime":3019.372,"body":"um so like dr pack he's awesome"},{"speaker":"[bryan_boorstein]","startTime":3011.78,"endTime":3019.372,"body":"he did a study for his for his"},{"speaker":"[bryan_boorstein]","startTime":3019.433,"endTime":3024.784,"body":"ph d i believe where he looked"},{"speaker":"[bryan_boorstein]","startTime":3019.433,"endTime":3024.784,"body":"at the minimum effective dose strength work that's"},{"speaker":"[bryan_boorstein]","startTime":3024.904,"endTime":3032.721,"body":"needed to elicit strength adaptations and so"},{"speaker":"[bryan_boorstein]","startTime":3024.904,"endTime":3032.721,"body":"what he found was that doing one weekly"},{"speaker":"[bryan_boorstein]","startTime":3033.163,"endTime":3040.203,"body":"rep of back squat like one at"},{"speaker":"[bryan_boorstein]","startTime":3033.163,"endTime":3040.203,"body":"maxbaksqat once a week it was enough to"},{"speaker":"[bryan_boorstein]","startTime":3040.263,"endTime":3045.461,"body":"gain to gain strength week to week"},{"speaker":"[bryan_boorstein]","startTime":3040.263,"endTime":3045.461,"body":"consistently over the course of months um and"},{"speaker":"[bryan_boorstein]","startTime":3045.481,"endTime":3049.909,"body":"then there was another group that did"},{"speaker":"[bryan_boorstein]","startTime":3045.481,"endTime":3049.909,"body":"one top single a week plus two back"},{"speaker":"[bryan_boorstein]","startTime":3050.009,"endTime":3055.999,"body":"offsets and they got slightly better results"},{"speaker":"[bryan_boorstein]","startTime":3050.009,"endTime":3055.999,"body":"than the group that did just one at"},{"speaker":"[bryan_boorstein]","startTime":3056.079,"endTime":3061.368,"body":"max but we're talking about minimum effective"},{"speaker":"[bryan_boorstein]","startTime":3056.079,"endTime":3061.368,"body":"dose something that is a an amount that's"},{"speaker":"[bryan_boorstein]","startTime":3061.448,"endTime":3067.74,"body":"big enough to get you progress literally"},{"speaker":"[bryan_boorstein]","startTime":3061.448,"endTime":3067.74,"body":"one rep a week of back squat is"},{"speaker":"[bryan_boorstein]","startTime":3067.78,"endTime":3073.169,"body":"enough to get you progress so we"},{"speaker":"[bryan_boorstein]","startTime":3067.78,"endTime":3073.169,"body":"we know from what we know about hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":3073.61,"endTime":3073.77,"body":"that"},{"speaker":"[aaron_straker]","startTime":3073.651,"endTime":3073.831,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3074.19,"endTime":3075.753,"body":"one at max's a aren't going to"},{"speaker":"[bryan_boorstein]","startTime":3074.19,"endTime":3075.753,"body":"get you"},{"speaker":"[aaron_straker]","startTime":3075.74,"endTime":3075.781,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3075.813,"endTime":3079.339,"body":"big and b you have to be"},{"speaker":"[bryan_boorstein]","startTime":3075.813,"endTime":3079.339,"body":"working in at least the five"},{"speaker":"[aaron_straker]","startTime":3079.141,"endTime":3079.362,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3079.479,"endTime":3084.688,"body":"to eight rep range on most stuff"},{"speaker":"[bryan_boorstein]","startTime":3079.479,"endTime":3084.688,"body":"for it to have a significant hyportrophic benefit"},{"speaker":"[bryan_boorstein]","startTime":3085.65,"endTime":3086.391,"body":"but that's just what"},{"speaker":"[aaron_straker]","startTime":3086.382,"endTime":3086.545,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3086.531,"endTime":3089.376,"body":"what i'm just trying to say is"},{"speaker":"[bryan_boorstein]","startTime":3086.531,"endTime":3089.376,"body":"that it can get really blurry if you're"},{"speaker":"[bryan_boorstein]","startTime":3089.476,"endTime":3092.922,"body":"using strength as the proxy for your"},{"speaker":"[bryan_boorstein]","startTime":3089.476,"endTime":3092.922,"body":"pro s not to say that we have"},{"speaker":"[bryan_boorstein]","startTime":3092.962,"endTime":3096.888,"body":"a better one because i think strength"},{"speaker":"[bryan_boorstein]","startTime":3092.962,"endTime":3096.888,"body":"in the five to ten rep range like"},{"speaker":"[bryan_boorstein]","startTime":3097.269,"endTime":3101.216,"body":"that's as good of a proxy as"},{"speaker":"[bryan_boorstein]","startTime":3097.269,"endTime":3101.216,"body":"we're going to get for hypertrophy but we"},{"speaker":"[bryan_boorstein]","startTime":3101.276,"endTime":3104.804,"body":"just have to be careful with how"},{"speaker":"[bryan_boorstein]","startTime":3101.276,"endTime":3104.804,"body":"low we take vol ums if we're going"},{"speaker":"[bryan_boorstein]","startTime":3104.884,"endTime":3111.768,"body":"to use that proxy because the lower"},{"speaker":"[bryan_boorstein]","startTime":3104.884,"endTime":3111.768,"body":"volume you go the more the strength adaptation"},{"speaker":"[bryan_boorstein]","startTime":3111.848,"endTime":3116.756,"body":"is going to shine um which which"},{"speaker":"[bryan_boorstein]","startTime":3111.848,"endTime":3116.756,"body":"is difficult it's difficult for you as a"},{"speaker":"[bryan_boorstein]","startTime":3116.816,"endTime":3120.803,"body":"listener now to t hear that and"},{"speaker":"[bryan_boorstein]","startTime":3116.816,"endTime":3120.803,"body":"be like well then what the fuck am"},{"speaker":"[bryan_boorstein]","startTime":3120.883,"endTime":3121.985,"body":"i supposed to do if i"},{"speaker":"[aaron_straker]","startTime":3121.981,"endTime":3122.263,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3122.105,"endTime":3124.75,"body":"can't even likeviably look at strength"},{"speaker":"[aaron_straker]","startTime":3124.763,"endTime":3124.844,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3124.87,"endTime":3127.294,"body":"as as reason for as rational for"},{"speaker":"[aaron_straker]","startTime":3127.271,"endTime":3127.372,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3127.354,"endTime":3132.522,"body":"my progress how do i even make"},{"speaker":"[bryan_boorstein]","startTime":3127.354,"endTime":3132.522,"body":"sense of this right um and it is"},{"speaker":"[bryan_boorstein]","startTime":3132.562,"endTime":3137.67,"body":"difficult it is difficult what i proposed"},{"speaker":"[bryan_boorstein]","startTime":3132.562,"endTime":3137.67,"body":"on jordan's podcast was that at some point"},{"speaker":"[bryan_boorstein]","startTime":3137.751,"endTime":3141.477,"body":"in your training journey you have to"},{"speaker":"[bryan_boorstein]","startTime":3137.751,"endTime":3141.477,"body":"progress volume and effort up to a point"},{"speaker":"[bryan_boorstein]","startTime":3141.557,"endTime":3145.824,"body":"where you kind of are over reached"},{"speaker":"[bryan_boorstein]","startTime":3141.557,"endTime":3145.824,"body":"and then once you know where that point"},{"speaker":"[bryan_boorstein]","startTime":3146.044,"endTime":3150.852,"body":"is where you're you're kind of overreached"},{"speaker":"[bryan_boorstein]","startTime":3146.044,"endTime":3150.852,"body":"assuming lifestyle factors are consistent then you can"},{"speaker":"[bryan_boorstein]","startTime":3150.913,"endTime":3154.258,"body":"kind of work it back from there"},{"speaker":"[bryan_boorstein]","startTime":3150.913,"endTime":3154.258,"body":"and so i kind of did that same"},{"speaker":"[bryan_boorstein]","startTime":3154.318,"endTime":3154.699,"body":"thing over"},{"speaker":"[aaron_straker]","startTime":3154.606,"endTime":3154.667,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3154.739,"endTime":3157.764,"body":"the course the last few years were"},{"speaker":"[bryan_boorstein]","startTime":3154.739,"endTime":3157.764,"body":"a couple of times i would work myself"},{"speaker":"[bryan_boorstein]","startTime":3157.864,"endTime":3160.549,"body":"up to a point where i'm like"},{"speaker":"[bryan_boorstein]","startTime":3157.864,"endTime":3160.549,"body":"funk like i'm dying i really need to"},{"speaker":"[bryan_boorstein]","startTime":3160.589,"endTime":3165.597,"body":"de load right now and then i"},{"speaker":"[bryan_boorstein]","startTime":3160.589,"endTime":3165.597,"body":"would kind of work back find these optimal"},{"speaker":"[bryan_boorstein]","startTime":3165.717,"endTime":3171.146,"body":"points take mental note be super aware"},{"speaker":"[bryan_boorstein]","startTime":3165.717,"endTime":3171.146,"body":"of where these responses are and then eventually"},{"speaker":"[bryan_boorstein]","startTime":3171.186,"endTime":3175.292,"body":"i've kind of found this point where"},{"speaker":"[bryan_boorstein]","startTime":3171.186,"endTime":3175.292,"body":"it seems to be the right dose for"},{"speaker":"[bryan_boorstein]","startTime":3175.353,"endTime":3180.341,"body":"me and that may change over time"},{"speaker":"[bryan_boorstein]","startTime":3175.353,"endTime":3180.341,"body":"um but yeah i mean that's because that's"},{"speaker":"[bryan_boorstein]","startTime":3180.381,"endTime":3183.166,"body":"kind of my thoughts on that what"},{"speaker":"[bryan_boorstein]","startTime":3180.381,"endTime":3183.166,"body":"do you think about this kind of dichotomy"},{"speaker":"[bryan_boorstein]","startTime":3183.266,"endTime":3187.404,"body":"between strength and hyper and the volume"},{"speaker":"[bryan_boorstein]","startTime":3183.266,"endTime":3187.404,"body":"needed et cetera"},{"speaker":"[aaron_straker]","startTime":3189.584,"endTime":3190.767,"body":"i mean i agree you know"},{"speaker":"[bryan_boorstein]","startTime":3190.722,"endTime":3190.925,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3190.987,"endTime":3196.598,"body":"with everything you said i do think"},{"speaker":"[aaron_straker]","startTime":3190.987,"endTime":3196.598,"body":"it is very natural in an lifters"},{"speaker":"[bryan_boorstein]","startTime":3196.99,"endTime":3197.74,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3198.371,"endTime":3204.301,"body":"you know time spent lifting to have"},{"speaker":"[aaron_straker]","startTime":3198.371,"endTime":3204.301,"body":"times where you're a little bit more interested"},{"speaker":"[aaron_straker]","startTime":3204.381,"endTime":3205.242,"body":"in gaining strength"},{"speaker":"[bryan_boorstein]","startTime":3205.57,"endTime":3205.71,"body":"yah"},{"speaker":"[aaron_straker]","startTime":3205.723,"endTime":3208.948,"body":"and then times where you're a little"},{"speaker":"[aaron_straker]","startTime":3205.723,"endTime":3208.948,"body":"bit more interested in gaining hypertrophy so i"},{"speaker":"[aaron_straker]","startTime":3209.008,"endTime":3209.169,"body":"think"},{"speaker":"[bryan_boorstein]","startTime":3209.549,"endTime":3209.59,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3209.87,"endTime":3215.299,"body":"with allowing yourself to hey i'm going"},{"speaker":"[aaron_straker]","startTime":3209.87,"endTime":3215.299,"body":"to explore getting really strong for the next"},{"speaker":"[aaron_straker]","startTime":3215.439,"endTime":3223.413,"body":"nine months and understanding that you are"},{"speaker":"[aaron_straker]","startTime":3215.439,"endTime":3223.413,"body":"not optimally training for muscles while you are"},{"speaker":"[aaron_straker]","startTime":3223.713,"endTime":3223.913,"body":"more"},{"speaker":"[bryan_boorstein]","startTime":3223.852,"endTime":3224.95,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3224.034,"endTime":3229.923,"body":"preferentially pursuing strength i think that's very"},{"speaker":"[aaron_straker]","startTime":3224.034,"endTime":3229.923,"body":"reasonable i can think of numerous times in"},{"speaker":"[aaron_straker]","startTime":3230.003,"endTime":3233.109,"body":"my years spent lifting that i have"},{"speaker":"[aaron_straker]","startTime":3230.003,"endTime":3233.109,"body":"kind of transition"},{"speaker":"[bryan_boorstein]","startTime":3233.26,"endTime":3233.28,"body":"m"},{"speaker":"[aaron_straker]","startTime":3233.289,"endTime":3237.894,"body":"back and forth with those desires and"},{"speaker":"[aaron_straker]","startTime":3233.289,"endTime":3237.894,"body":"i think that's a little bit that's that's"},{"speaker":"[aaron_straker]","startTime":3238.014,"endTime":3239.057,"body":"that's quite natural"},{"speaker":"[bryan_boorstein]","startTime":3240.214,"endTime":3240.94,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3240.791,"endTime":3245.999,"body":"and then yeah i think finding that"},{"speaker":"[aaron_straker]","startTime":3240.791,"endTime":3245.999,"body":"upper threshold of hey i'm really kind of"},{"speaker":"[aaron_straker]","startTime":3246.119,"endTime":3253.171,"body":"overreached and i'm not recovering between sessions"},{"speaker":"[aaron_straker]","startTime":3246.119,"endTime":3253.171,"body":"or or things that i find a little"},{"speaker":"[aaron_straker]","startTime":3253.211,"endTime":3257.78,"body":"bit subjective to help or like your"},{"speaker":"[aaron_straker]","startTime":3253.211,"endTime":3257.78,"body":"desires to go train or our glow and"},{"speaker":"[aaron_straker]","startTime":3257.82,"endTime":3259.884,"body":"those sorts of things that"},{"speaker":"[bryan_boorstein]","startTime":3260.74,"endTime":3261.006,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3261.126,"endTime":3266.473,"body":"i again i think are going to"},{"speaker":"[aaron_straker]","startTime":3261.126,"endTime":3266.473,"body":"be i think the your other life style"},{"speaker":"[aaron_straker]","startTime":3266.593,"endTime":3270.597,"body":"factors will play a bigger role in"},{"speaker":"[aaron_straker]","startTime":3266.593,"endTime":3270.597,"body":"where that upper threshold is"},{"speaker":"[bryan_boorstein]","startTime":3270.928,"endTime":3271.09,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3271.958,"endTime":3272.218,"body":"more"},{"speaker":"[bryan_boorstein]","startTime":3272.333,"endTime":3273.1,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3272.339,"endTime":3279.115,"body":"so than people would like to admit"},{"speaker":"[aaron_straker]","startTime":3272.339,"endTime":3279.115,"body":"or believe but again finding that threshold is"},{"speaker":"[aaron_straker]","startTime":3279.155,"endTime":3279.897,"body":"going to be different"},{"speaker":"[bryan_boorstein]","startTime":3279.79,"endTime":3280.091,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3279.937,"endTime":3281.32,"body":"for everyone because there is a"},{"speaker":"[bryan_boorstein]","startTime":3281.35,"endTime":3282.55,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3281.38,"endTime":3282.622,"body":"myriad of factors that go"},{"speaker":"[bryan_boorstein]","startTime":3282.61,"endTime":3283.27,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3282.722,"endTime":3288.423,"body":"into that but i think finding that"},{"speaker":"[aaron_straker]","startTime":3282.722,"endTime":3288.423,"body":"is quite beneficial and as you were you"},{"speaker":"[aaron_straker]","startTime":3288.463,"endTime":3289.024,"body":"were just saying"},{"speaker":"[bryan_boorstein]","startTime":3288.942,"endTime":3289.104,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3289.064,"endTime":3291.909,"body":"it i was thinking to myself like"},{"speaker":"[aaron_straker]","startTime":3289.064,"endTime":3291.909,"body":"it's been quite a"},{"speaker":"[bryan_boorstein]","startTime":3291.949,"endTime":3291.97,"body":"m"},{"speaker":"[aaron_straker]","startTime":3291.969,"endTime":3293.892,"body":"long time since i've really pushed"},{"speaker":"[bryan_boorstein]","startTime":3293.74,"endTime":3293.76,"body":"m"},{"speaker":"[aaron_straker]","startTime":3294.012,"endTime":3297.999,"body":"up against finding that upper threshold where"},{"speaker":"[aaron_straker]","startTime":3294.012,"endTime":3297.999,"body":"i'm like funk dude i need to de"},{"speaker":"[aaron_straker]","startTime":3298.059,"endTime":3300.002,"body":"load i'm really up um"},{"speaker":"[bryan_boorstein]","startTime":3300.123,"endTime":3300.67,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3300.202,"endTime":3303.186,"body":"and it kind of made me think"},{"speaker":"[aaron_straker]","startTime":3300.202,"endTime":3303.186,"body":"that it would be kind of fun to"},{"speaker":"[aaron_straker]","startTime":3303.246,"endTime":3305.569,"body":"go find that again because it has"},{"speaker":"[aaron_straker]","startTime":3303.246,"endTime":3305.569,"body":"been"},{"speaker":"[bryan_boorstein]","startTime":3305.62,"endTime":3305.98,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3305.909,"endTime":3306.69,"body":"quite a long time"},{"speaker":"[bryan_boorstein]","startTime":3307.362,"endTime":3313.601,"body":"yeah and so this your you're actually"},{"speaker":"[bryan_boorstein]","startTime":3307.362,"endTime":3313.601,"body":"a perfect example of this because your upper"},{"speaker":"[bryan_boorstein]","startTime":3313.681,"endTime":3318.529,"body":"threshold now with the way that you"},{"speaker":"[bryan_boorstein]","startTime":3313.681,"endTime":3318.529,"body":"train with higher levels of effort with more"},{"speaker":"[bryan_boorstein]","startTime":3318.589,"endTime":3325.06,"body":"intensity techniques better exercise selection and things"},{"speaker":"[bryan_boorstein]","startTime":3318.589,"endTime":3325.06,"body":"like that your upper limit now is going"},{"speaker":"[bryan_boorstein]","startTime":3325.1,"endTime":3327.624,"body":"to be much lower than it was"},{"speaker":"[bryan_boorstein]","startTime":3325.1,"endTime":3327.624,"body":"in the past"},{"speaker":"[aaron_straker]","startTime":3328.063,"endTime":3328.448,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":3328.526,"endTime":3329.688,"body":"and that's okay it's good"},{"speaker":"[aaron_straker]","startTime":3329.611,"endTime":3329.774,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3329.748,"endTime":3330.77,"body":"to reassess these"},{"speaker":"[aaron_straker]","startTime":3330.631,"endTime":3330.854,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3330.85,"endTime":3331.13,"body":"things"},{"speaker":"[aaron_straker]","startTime":3331.411,"endTime":3331.733,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3331.731,"endTime":3333.134,"body":"as your training age"},{"speaker":"[aaron_straker]","startTime":3333.449,"endTime":3333.571,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3333.594,"endTime":3334.075,"body":"changes"},{"speaker":"[aaron_straker]","startTime":3333.931,"endTime":3335.371,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3334.195,"endTime":3338.206,"body":"over the years and you become more"},{"speaker":"[bryan_boorstein]","startTime":3334.195,"endTime":3338.206,"body":"adept at these s because you kind of"},{"speaker":"[bryan_boorstein]","startTime":3338.406,"endTime":3341.097,"body":"need to constantly refine where that point"},{"speaker":"[bryan_boorstein]","startTime":3338.406,"endTime":3341.097,"body":"is you know"},{"speaker":"[aaron_straker]","startTime":3341.781,"endTime":3341.901,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3342.07,"endTime":3343.03,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3342.081,"endTime":3347.994,"body":"yeah i mean it's such a such"},{"speaker":"[aaron_straker]","startTime":3342.081,"endTime":3347.994,"body":"a good point you're not comparing apples to"},{"speaker":"[aaron_straker]","startTime":3348.114,"endTime":3353.483,"body":"apples is really the best way to"},{"speaker":"[aaron_straker]","startTime":3348.114,"endTime":3353.483,"body":"put it as your exercise selection improves as"},{"speaker":"[aaron_straker]","startTime":3353.543,"endTime":3360.158,"body":"your performance and proximity to failure n"},{"speaker":"[aaron_straker]","startTime":3353.543,"endTime":3360.158,"body":"being able to push yourself you know for"},{"speaker":"[aaron_straker]","startTime":3360.279,"endTime":3366.044,"body":"some of those movements that are inherently"},{"speaker":"[aaron_straker]","startTime":3360.279,"endTime":3366.044,"body":"more i want to say damaging but like"},{"speaker":"[aaron_straker]","startTime":3366.164,"endTime":3369.75,"body":"damning soul crushing to push yourself right"},{"speaker":"[aaron_straker]","startTime":3366.164,"endTime":3369.75,"body":"the pendule on the hack squat those sorts"},{"speaker":"[aaron_straker]","startTime":3369.81,"endTime":3375.54,"body":"of things like that it's a moving"},{"speaker":"[aaron_straker]","startTime":3369.81,"endTime":3375.54,"body":"target relative to these other factors that have"},{"speaker":"[aaron_straker]","startTime":3375.86,"endTime":3380.049,"body":"mass if influence on what that upper"},{"speaker":"[aaron_straker]","startTime":3375.86,"endTime":3380.049,"body":"threshold is it's very very true"},{"speaker":"[bryan_boorstein]","startTime":3382.061,"endTime":3387.33,"body":"cool so let's just kind of wrap"},{"speaker":"[bryan_boorstein]","startTime":3382.061,"endTime":3387.33,"body":"this up by going into the things that"},{"speaker":"[bryan_boorstein]","startTime":3387.631,"endTime":3390.896,"body":"are probably a good idea to have"},{"speaker":"[bryan_boorstein]","startTime":3387.631,"endTime":3390.896,"body":"in your program if you're going to take"},{"speaker":"[bryan_boorstein]","startTime":3390.956,"endTime":3392.138,"body":"a minimalistic approach"},{"speaker":"[aaron_straker]","startTime":3392.814,"endTime":3392.957,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3393.21,"endTime":3397.657,"body":"um so the first one i have"},{"speaker":"[bryan_boorstein]","startTime":3393.21,"endTime":3397.657,"body":"listed is is effort that you just have"},{"speaker":"[bryan_boorstein]","startTime":3397.717,"endTime":3400.662,"body":"to work hard i mean if you're"},{"speaker":"[bryan_boorstein]","startTime":3397.717,"endTime":3400.662,"body":"going to do four sets for a muscle"},{"speaker":"[bryan_boorstein]","startTime":3400.722,"endTime":3404.769,"body":"group or six sets for a muscle"},{"speaker":"[bryan_boorstein]","startTime":3400.722,"endTime":3404.769,"body":"group instead of twelve sets or whatever then"},{"speaker":"[bryan_boorstein]","startTime":3405.19,"endTime":3410.459,"body":"probably should work pretty damn hard on"},{"speaker":"[bryan_boorstein]","startTime":3405.19,"endTime":3410.459,"body":"those sets probably a good time to discuss"},{"speaker":"[bryan_boorstein]","startTime":3410.519,"endTime":3414.405,"body":"the effect of reps model to which"},{"speaker":"[bryan_boorstein]","startTime":3410.519,"endTime":3414.405,"body":"most of our listeners are probably familiar with"},{"speaker":"[bryan_boorstein]","startTime":3414.445,"endTime":3415.247,"body":"but it essentially"},{"speaker":"[aaron_straker]","startTime":3415.291,"endTime":3415.311,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3415.387,"endTime":3420.736,"body":"states that the final five but before"},{"speaker":"[bryan_boorstein]","startTime":3415.387,"endTime":3420.736,"body":"failure are the key reps and each rep"},{"speaker":"[bryan_boorstein]","startTime":3421.357,"endTime":3426.986,"body":"as you get closer to failure gives"},{"speaker":"[bryan_boorstein]","startTime":3421.357,"endTime":3426.986,"body":"you more stimulus and obviously more fatigue but"},{"speaker":"[bryan_boorstein]","startTime":3427.527,"endTime":3430.933,"body":"and it's also not to say that"},{"speaker":"[bryan_boorstein]","startTime":3427.527,"endTime":3430.933,"body":"reps six seven and eight from failure give"},{"speaker":"[bryan_boorstein]","startTime":3430.953,"endTime":3435.361,"body":"you nothing but just as a way"},{"speaker":"[bryan_boorstein]","startTime":3430.953,"endTime":3435.361,"body":"of making sense of effort we can look"},{"speaker":"[bryan_boorstein]","startTime":3435.421,"endTime":3441.772,"body":"at the final five reps as like"},{"speaker":"[bryan_boorstein]","startTime":3435.421,"endTime":3441.772,"body":"the stimulative reps and so if you're doing"},{"speaker":"[bryan_boorstein]","startTime":3441.832,"endTime":3447.622,"body":"a program where you're doing twelve to"},{"speaker":"[bryan_boorstein]","startTime":3441.832,"endTime":3447.622,"body":"fifteen sets per body part it's very likely"},{"speaker":"[bryan_boorstein]","startTime":3448.023,"endTime":3451.629,"body":"that you're leaving at least some reps"},{"speaker":"[bryan_boorstein]","startTime":3448.023,"endTime":3451.629,"body":"in reserve so"},{"speaker":"[aaron_straker]","startTime":3451.681,"endTime":3451.923,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3451.749,"endTime":3459.209,"body":"say you twelve sets a week and"},{"speaker":"[bryan_boorstein]","startTime":3451.749,"endTime":3459.209,"body":"you're doing them to an average of two"},{"speaker":"[bryan_boorstein]","startTime":3459.289,"endTime":3464.838,"body":"reps from failure so you're getting three"},{"speaker":"[bryan_boorstein]","startTime":3459.289,"endTime":3464.838,"body":"effective reps every set then your twelve sets"},{"speaker":"[bryan_boorstein]","startTime":3464.918,"endTime":3472.02,"body":"are getting you six effective reps for"},{"speaker":"[bryan_boorstein]","startTime":3464.918,"endTime":3472.02,"body":"the week in a minimalist training approach you"},{"speaker":"[bryan_boorstein]","startTime":3472.08,"endTime":3477.95,"body":"could kind of screw some of the"},{"speaker":"[bryan_boorstein]","startTime":3472.08,"endTime":3477.95,"body":"ways in which you're designing your programming so"},{"speaker":"[bryan_boorstein]","startTime":3478.01,"endTime":3480.214,"body":"that you can get more of these"},{"speaker":"[bryan_boorstein]","startTime":3478.01,"endTime":3480.214,"body":"effective reps"},{"speaker":"[aaron_straker]","startTime":3480.151,"endTime":3481.081,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3481.476,"endTime":3487.606,"body":"such as like one really easy example"},{"speaker":"[bryan_boorstein]","startTime":3481.476,"endTime":3487.606,"body":"is if you take like a leg extension"},{"speaker":"[bryan_boorstein]","startTime":3487.787,"endTime":3492.995,"body":"and you do three sets of twelve"},{"speaker":"[bryan_boorstein]","startTime":3487.787,"endTime":3492.995,"body":"to fifteen reps to failure that will give"},{"speaker":"[bryan_boorstein]","startTime":3493.035,"endTime":3494.117,"body":"you fifteen"},{"speaker":"[aaron_straker]","startTime":3493.891,"endTime":3494.213,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3494.177,"endTime":3495.439,"body":"effective reps becase you're goin to go"},{"speaker":"[bryan_boorstein]","startTime":3494.177,"endTime":3495.439,"body":"to"},{"speaker":"[aaron_straker]","startTime":3495.552,"endTime":3495.632,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3495.8,"endTime":3497.024,"body":"you're going to get five effective reps"},{"speaker":"[aaron_straker]","startTime":3496.92,"endTime":3496.981,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3497.064,"endTime":3500.593,"body":"for each one of your leg extension"},{"speaker":"[bryan_boorstein]","startTime":3497.064,"endTime":3500.593,"body":"sets so you get fifteen effective reps over"},{"speaker":"[bryan_boorstein]","startTime":3500.633,"endTime":3508.104,"body":"three sets boom a minimilistic training approach"},{"speaker":"[bryan_boorstein]","startTime":3500.633,"endTime":3508.104,"body":"where you're trying to save time m something"},{"speaker":"[bryan_boorstein]","startTime":3508.184,"endTime":3512.208,"body":"like using mio reps or rest pause"},{"speaker":"[bryan_boorstein]","startTime":3508.184,"endTime":3512.208,"body":"sets there the same thing for anyone asking"},{"speaker":"[bryan_boorstein]","startTime":3513.069,"endTime":3517.836,"body":"m you could do one set of"},{"speaker":"[bryan_boorstein]","startTime":3513.069,"endTime":3517.836,"body":"leg extensions to failure for ten reps and"},{"speaker":"[bryan_boorstein]","startTime":3517.876,"endTime":3521.963,"body":"so on that first set of ten"},{"speaker":"[bryan_boorstein]","startTime":3517.876,"endTime":3521.963,"body":"reps you get five effective reps and then"},{"speaker":"[bryan_boorstein]","startTime":3522.063,"endTime":3528.073,"body":"say you do three miorepsets afterwards resiplaussets"},{"speaker":"[bryan_boorstein]","startTime":3522.063,"endTime":3528.073,"body":"and say on those recipes sets you get"},{"speaker":"[bryan_boorstein]","startTime":3528.173,"endTime":3533.202,"body":"five then four then three because your"},{"speaker":"[bryan_boorstein]","startTime":3528.173,"endTime":3533.202,"body":"rest was short right so now you have"},{"speaker":"[bryan_boorstein]","startTime":3533.222,"endTime":3536.587,"body":"the initial five effective reps plus the"},{"speaker":"[bryan_boorstein]","startTime":3533.222,"endTime":3536.587,"body":"five plus the four plus the three that"},{"speaker":"[bryan_boorstein]","startTime":3536.627,"endTime":3541.355,"body":"gets you seventeen effective so you essentially"},{"speaker":"[bryan_boorstein]","startTime":3536.627,"endTime":3541.355,"body":"did that in depending on how you look"},{"speaker":"[bryan_boorstein]","startTime":3541.435,"endTime":3545.983,"body":"at it it could be one set"},{"speaker":"[bryan_boorstein]","startTime":3541.435,"endTime":3545.983,"body":"with some extended techniques or you could look"},{"speaker":"[bryan_boorstein]","startTime":3546.103,"endTime":3550.77,"body":"at it and say that was four"},{"speaker":"[bryan_boorstein]","startTime":3546.103,"endTime":3550.77,"body":"sets which is fine either those four sets"},{"speaker":"[bryan_boorstein]","startTime":3550.81,"endTime":3555.234,"body":"that you did were significantly less time"},{"speaker":"[bryan_boorstein]","startTime":3550.81,"endTime":3555.234,"body":"consuming than the three straight sets you had"},{"speaker":"[bryan_boorstein]","startTime":3555.295,"endTime":3561.781,"body":"to do with regular rest in between"},{"speaker":"[bryan_boorstein]","startTime":3555.295,"endTime":3561.781,"body":"to get fifteen effective reps so so already"},{"speaker":"[bryan_boorstein]","startTime":3561.861,"endTime":3565.427,"body":"we've kind of found a technique where"},{"speaker":"[bryan_boorstein]","startTime":3561.861,"endTime":3565.427,"body":"if you're willing to really push it into"},{"speaker":"[bryan_boorstein]","startTime":3565.467,"endTime":3565.848,"body":"the pain"},{"speaker":"[aaron_straker]","startTime":3565.66,"endTime":3565.681,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3565.948,"endTime":3573.08,"body":"cave over and over and over again"},{"speaker":"[bryan_boorstein]","startTime":3565.948,"endTime":3573.08,"body":"that you can essentially do this blagescention with"},{"speaker":"[bryan_boorstein]","startTime":3573.14,"endTime":3579.505,"body":"miorebsets and be done with your leg"},{"speaker":"[bryan_boorstein]","startTime":3573.14,"endTime":3579.505,"body":"extensions in two minutes two and a"},{"speaker":"[aaron_straker]","startTime":3579.511,"endTime":3580.351,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3579.545,"endTime":3580.887,"body":"half minutes something like that"},{"speaker":"[aaron_straker]","startTime":3580.831,"endTime":3581.136,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3582.468,"endTime":3583.209,"body":"any thoughts on effort"},{"speaker":"[aaron_straker]","startTime":3583.531,"endTime":3585.937,"body":"yeah yeah i mean"},{"speaker":"[bryan_boorstein]","startTime":3586.6,"endTime":3587.71,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3588.483,"endTime":3593.406,"body":"i agree with everything you said there"},{"speaker":"[aaron_straker]","startTime":3588.483,"endTime":3593.406,"body":"and i for what it's worth i am"},{"speaker":"[aaron_straker]","startTime":3593.546,"endTime":3599.953,"body":"finding myself more and more leaning towards"},{"speaker":"[aaron_straker]","startTime":3593.546,"endTime":3599.953,"body":"the ladder of hey i can do you"},{"speaker":"[aaron_straker]","startTime":3600.014,"endTime":3602.943,"body":"know one set and really just push"},{"speaker":"[bryan_boorstein]","startTime":3603.13,"endTime":3603.88,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3603.203,"endTime":3604.525,"body":"the mio reps sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3604.39,"endTime":3605.11,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3604.706,"endTime":3611.697,"body":"and get a ton of effective reps"},{"speaker":"[aaron_straker]","startTime":3604.706,"endTime":3611.697,"body":"i've been leaning towards that more personally myself"},{"speaker":"[aaron_straker]","startTime":3611.817,"endTime":3614.486,"body":"just from what the time commitment stand"},{"speaker":"[aaron_straker]","startTime":3611.817,"endTime":3614.486,"body":"sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3615.35,"endTime":3615.872,"body":"yep yep"},{"speaker":"[aaron_straker]","startTime":3615.991,"endTime":3616.231,"body":"certain"},{"speaker":"[bryan_boorstein]","startTime":3616.012,"endTime":3616.253,"body":"totally"},{"speaker":"[aaron_straker]","startTime":3616.291,"endTime":3618.034,"body":"exercises right obviously i'm not doing"},{"speaker":"[bryan_boorstein]","startTime":3617.9,"endTime":3618.021,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3618.054,"endTime":3618.194,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3618.121,"endTime":3618.221,"body":"for"},{"speaker":"[aaron_straker]","startTime":3618.254,"endTime":3618.294,"body":"on"},{"speaker":"[bryan_boorstein]","startTime":3618.282,"endTime":3618.422,"body":"sure"},{"speaker":"[aaron_straker]","startTime":3618.354,"endTime":3620.077,"body":"like a hack squat or something like"},{"speaker":"[aaron_straker]","startTime":3618.354,"endTime":3620.077,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3620.23,"endTime":3620.37,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3620.999,"endTime":3621.74,"body":"but yeah"},{"speaker":"[bryan_boorstein]","startTime":3622.76,"endTime":3623.12,"body":"no for"},{"speaker":"[aaron_straker]","startTime":3623.191,"endTime":3623.493,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3623.2,"endTime":3626.105,"body":"sure but even on the hack or"},{"speaker":"[bryan_boorstein]","startTime":3623.2,"endTime":3626.105,"body":"the pendulum and this is a good point"},{"speaker":"[bryan_boorstein]","startTime":3626.125,"endTime":3628.99,"body":"that you brought that up because even"},{"speaker":"[bryan_boorstein]","startTime":3626.125,"endTime":3628.99,"body":"on those movements you do have to work"},{"speaker":"[bryan_boorstein]","startTime":3629.09,"endTime":3632.736,"body":"a little bit closer to failure than"},{"speaker":"[bryan_boorstein]","startTime":3629.09,"endTime":3632.736,"body":"you maybe would if you were doing twelve"},{"speaker":"[bryan_boorstein]","startTime":3632.796,"endTime":3634.479,"body":"sets of quads a week or something"},{"speaker":"[bryan_boorstein]","startTime":3632.796,"endTime":3634.479,"body":"along"},{"speaker":"[aaron_straker]","startTime":3634.421,"endTime":3634.984,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":3634.519,"endTime":3635.003,"body":"those lines"},{"speaker":"[aaron_straker]","startTime":3636.088,"endTime":3636.228,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":3636.09,"endTime":3642.36,"body":"yeah okay next is that your your"},{"speaker":"[bryan_boorstein]","startTime":3636.09,"endTime":3642.36,"body":"execution and your exercise selection and i'm putting"},{"speaker":"[bryan_boorstein]","startTime":3642.38,"endTime":3643.863,"body":"those into the same category"},{"speaker":"[aaron_straker]","startTime":3644.191,"endTime":3644.433,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3644.263,"endTime":3648.851,"body":"but those need to be to be"},{"speaker":"[bryan_boorstein]","startTime":3644.263,"endTime":3648.851,"body":"higher and i think that that is kind"},{"speaker":"[bryan_boorstein]","startTime":3648.931,"endTime":3651.976,"body":"of an inevitable piece of doing less"},{"speaker":"[bryan_boorstein]","startTime":3648.931,"endTime":3651.976,"body":"is that"},{"speaker":"[aaron_straker]","startTime":3651.931,"endTime":3652.173,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3652.036,"endTime":3656.644,"body":"you're going to have more focus and"},{"speaker":"[bryan_boorstein]","startTime":3652.036,"endTime":3656.644,"body":"more energy to put into each individual movement"},{"speaker":"[bryan_boorstein]","startTime":3657.946,"endTime":3660.651,"body":"but i just think that that's something"},{"speaker":"[bryan_boorstein]","startTime":3657.946,"endTime":3660.651,"body":"super important to be aware"},{"speaker":"[aaron_straker]","startTime":3660.721,"endTime":3660.923,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3660.731,"endTime":3663.296,"body":"of that if you're going to be"},{"speaker":"[bryan_boorstein]","startTime":3660.731,"endTime":3663.296,"body":"doing for it a success instead of twelve"},{"speaker":"[bryan_boorstein]","startTime":3663.356,"endTime":3668.105,"body":"to fifteen that you just need to"},{"speaker":"[bryan_boorstein]","startTime":3663.356,"endTime":3668.105,"body":"get the most out of that volume that"},{"speaker":"[bryan_boorstein]","startTime":3668.125,"endTime":3673.533,"body":"you're doing and so not just selecting"},{"speaker":"[bryan_boorstein]","startTime":3668.125,"endTime":3673.533,"body":"you know bent over barbell row and then"},{"speaker":"[bryan_boorstein]","startTime":3673.593,"endTime":3678.118,"body":"that's my back but being a little"},{"speaker":"[bryan_boorstein]","startTime":3673.593,"endTime":3678.118,"body":"more thoughtful about it i think it is"},{"speaker":"[bryan_boorstein]","startTime":3678.258,"endTime":3679.319,"body":"pretty important as well"},{"speaker":"[aaron_straker]","startTime":3680.102,"endTime":3680.408,"body":"huge"},{"speaker":"[bryan_boorstein]","startTime":3681.49,"endTime":3688.123,"body":"yeah uh next i have a the"},{"speaker":"[bryan_boorstein]","startTime":3681.49,"endTime":3688.123,"body":"thing i alluded to in the beginning which"},{"speaker":"[bryan_boorstein]","startTime":3688.183,"endTime":3697.333,"body":"is individually specific higher volume needs and"},{"speaker":"[bryan_boorstein]","startTime":3688.183,"endTime":3697.333,"body":"so what is minimalist is different for each"},{"speaker":"[bryan_boorstein]","startTime":3697.433,"endTime":3705.041,"body":"person and it depends on those above"},{"speaker":"[bryan_boorstein]","startTime":3697.433,"endTime":3705.041,"body":"factors so if you're somebody that cannot choose"},{"speaker":"[bryan_boorstein]","startTime":3705.102,"endTime":3708.167,"body":"the best exercises say you're you're you're"},{"speaker":"[bryan_boorstein]","startTime":3705.102,"endTime":3708.167,"body":"you're relegated"},{"speaker":"[aaron_straker]","startTime":3708.181,"endTime":3708.841,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3708.207,"endTime":3714.978,"body":"to doing barbell only work then you"},{"speaker":"[bryan_boorstein]","startTime":3708.207,"endTime":3714.978,"body":"might just need a little bit more volume"},{"speaker":"[bryan_boorstein]","startTime":3715.038,"endTime":3720.914,"body":"because you can't specifically target these muscles"},{"speaker":"[bryan_boorstein]","startTime":3715.038,"endTime":3720.914,"body":"as acutely as you want to you may"},{"speaker":"[bryan_boorstein]","startTime":3721.054,"endTime":3728.817,"body":"be somebody that is relatively newer to"},{"speaker":"[bryan_boorstein]","startTime":3721.054,"endTime":3728.817,"body":"lifting and you just can't go there you"},{"speaker":"[bryan_boorstein]","startTime":3729.298,"endTime":3735.294,"body":"you're when you get close to failure"},{"speaker":"[bryan_boorstein]","startTime":3729.298,"endTime":3735.294,"body":"you don't exactly know like you you feel"},{"speaker":"[bryan_boorstein]","startTime":3735.374,"endTime":3736.475,"body":"a hard rap and to you"},{"speaker":"[aaron_straker]","startTime":3736.501,"endTime":3736.521,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3736.575,"endTime":3740.739,"body":"that's that's the hardest you can go"},{"speaker":"[bryan_boorstein]","startTime":3736.575,"endTime":3740.739,"body":"versus realizing that if"},{"speaker":"[aaron_straker]","startTime":3741.541,"endTime":3742.107,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3742.07,"endTime":3744.394,"body":"morbidly you had a gun to your"},{"speaker":"[bryan_boorstein]","startTime":3742.07,"endTime":3744.394,"body":"head and you had to get more wraps"},{"speaker":"[aaron_straker]","startTime":3744.211,"endTime":3745.231,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3744.434,"endTime":3745.496,"body":"without sacrificing form that"},{"speaker":"[aaron_straker]","startTime":3745.531,"endTime":3745.772,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3745.536,"endTime":3749.122,"body":"you could so until you can get"},{"speaker":"[bryan_boorstein]","startTime":3745.536,"endTime":3749.122,"body":"to the point in your training"},{"speaker":"[aaron_straker]","startTime":3748.95,"endTime":3749.011,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3749.142,"endTime":3749.282,"body":"where"},{"speaker":"[aaron_straker]","startTime":3749.311,"endTime":3749.971,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3749.342,"endTime":3755.352,"body":"you can go there you probably also"},{"speaker":"[bryan_boorstein]","startTime":3749.342,"endTime":3755.352,"body":"are going to need higher volume um there's"},{"speaker":"[bryan_boorstein]","startTime":3755.392,"endTime":3758.117,"body":"just a number of factors like that"},{"speaker":"[bryan_boorstein]","startTime":3755.392,"endTime":3758.117,"body":"and i don't need to list all through"},{"speaker":"[bryan_boorstein]","startTime":3758.137,"endTime":3762.104,"body":"them but there are certainly factors that"},{"speaker":"[bryan_boorstein]","startTime":3758.137,"endTime":3762.104,"body":"are going to make certain people need more"},{"speaker":"[bryan_boorstein]","startTime":3762.184,"endTime":3767.873,"body":"volume than other people um women women"},{"speaker":"[bryan_boorstein]","startTime":3762.184,"endTime":3767.873,"body":"would be another one so the literature on"},{"speaker":"[bryan_boorstein]","startTime":3767.933,"endTime":3771.519,"body":"women is that they need more volume"},{"speaker":"[bryan_boorstein]","startTime":3767.933,"endTime":3771.519,"body":"i think people often get carried away"},{"speaker":"[aaron_straker]","startTime":3771.541,"endTime":3771.745,"body":"my"},{"speaker":"[bryan_boorstein]","startTime":3771.86,"endTime":3775.506,"body":"with that and they think like oh"},{"speaker":"[bryan_boorstein]","startTime":3771.86,"endTime":3775.506,"body":"well i'm a woman so i need double"},{"speaker":"[bryan_boorstein]","startTime":3775.586,"endTime":3776.127,"body":"the volume"},{"speaker":"[aaron_straker]","startTime":3775.981,"endTime":3776.322,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3776.187,"endTime":3779.473,"body":"or something ridiculous like which is just"},{"speaker":"[bryan_boorstein]","startTime":3776.187,"endTime":3779.473,"body":"insane i"},{"speaker":"[aaron_straker]","startTime":3779.521,"endTime":3779.723,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3779.533,"endTime":3783.459,"body":"mean so if you if you literally"},{"speaker":"[bryan_boorstein]","startTime":3779.533,"endTime":3783.459,"body":"think about this and look at what the"},{"speaker":"[bryan_boorstein]","startTime":3783.499,"endTime":3784.16,"body":"literature says"},{"speaker":"[aaron_straker]","startTime":3783.991,"endTime":3784.494,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3784.321,"endTime":3789.149,"body":"it's something like ten to twenty percent"},{"speaker":"[bryan_boorstein]","startTime":3784.321,"endTime":3789.149,"body":"more volume so if you're following a minimalistic"},{"speaker":"[bryan_boorstein]","startTime":3789.229,"endTime":3794.758,"body":"training gram and a male needs five"},{"speaker":"[bryan_boorstein]","startTime":3789.229,"endTime":3794.758,"body":"working sets per muscle group a female might"},{"speaker":"[bryan_boorstein]","startTime":3794.798,"endTime":3795.74,"body":"need six like"},{"speaker":"[aaron_straker]","startTime":3795.621,"endTime":3795.742,"body":"six"},{"speaker":"[bryan_boorstein]","startTime":3795.8,"endTime":3800.608,"body":"that is that is literally the difference"},{"speaker":"[bryan_boorstein]","startTime":3795.8,"endTime":3800.608,"body":"on a population level of course there are"},{"speaker":"[bryan_boorstein]","startTime":3800.748,"endTime":3803.973,"body":"outliers and there's wom and that are"},{"speaker":"[bryan_boorstein]","startTime":3800.748,"endTime":3803.973,"body":"going to need less than men or the"},{"speaker":"[bryan_boorstein]","startTime":3804.034,"endTime":3808.04,"body":"same as the men there's going to"},{"speaker":"[bryan_boorstein]","startTime":3804.034,"endTime":3808.04,"body":"be women that probably do need double but"},{"speaker":"[bryan_boorstein]","startTime":3808.06,"endTime":3811.947,"body":"there's also men that need double so"},{"speaker":"[bryan_boorstein]","startTime":3808.06,"endTime":3811.947,"body":"um so that they just fall into the"},{"speaker":"[bryan_boorstein]","startTime":3812.568,"endTime":3815.953,"body":"when you look at the general full"},{"speaker":"[bryan_boorstein]","startTime":3812.568,"endTime":3815.953,"body":"size of populations ten to twenty per cent"},{"speaker":"[bryan_boorstein]","startTime":3816.014,"endTime":3820.882,"body":"more volume for a woman is generally"},{"speaker":"[bryan_boorstein]","startTime":3816.014,"endTime":3820.882,"body":"accepted that is one more set or two"},{"speaker":"[bryan_boorstein]","startTime":3820.942,"endTime":3824.167,"body":"more sets if you're doing a high"},{"speaker":"[bryan_boorstein]","startTime":3820.942,"endTime":3824.167,"body":"volume training program so it's not like where"},{"speaker":"[bryan_boorstein]","startTime":3824.428,"endTime":3826.395,"body":"we're moving needles over here with doubling"},{"speaker":"[aaron_straker]","startTime":3826.081,"endTime":3829.287,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3826.455,"endTime":3828.106,"body":"volume or anything crazy like that"},{"speaker":"[aaron_straker]","startTime":3829.307,"endTime":3829.447,"body":"that's"},{"speaker":"[bryan_boorstein]","startTime":3829.316,"endTime":3829.619,"body":"um"},{"speaker":"[aaron_straker]","startTime":3829.468,"endTime":3830.329,"body":"a good good point"},{"speaker":"[bryan_boorstein]","startTime":3830.449,"endTime":3836.328,"body":"m yeah the next one i had"},{"speaker":"[bryan_boorstein]","startTime":3830.449,"endTime":3836.328,"body":"a potential hole in this is the strength"},{"speaker":"[bryan_boorstein]","startTime":3836.529,"endTime":3843.4,"body":"m v verse hyper v which i"},{"speaker":"[bryan_boorstein]","startTime":3836.529,"endTime":3843.4,"body":"expanded on above so my my my because"},{"speaker":"[bryan_boorstein]","startTime":3843.46,"endTime":3847.948,"body":"we can't use strength strictly as a"},{"speaker":"[bryan_boorstein]","startTime":3843.46,"endTime":3847.948,"body":"proxy or else we would just do one"},{"speaker":"[bryan_boorstein]","startTime":3848.008,"endTime":3852.255,"body":"retmaxis all the time i think that"},{"speaker":"[bryan_boorstein]","startTime":3848.008,"endTime":3852.255,"body":"the best we can do is to train"},{"speaker":"[bryan_boorstein]","startTime":3852.535,"endTime":3862.482,"body":"in that five to twelve to fifteen"},{"speaker":"[bryan_boorstein]","startTime":3852.535,"endTime":3862.482,"body":"rep range um ah kind of unrelated but"},{"speaker":"[bryan_boorstein]","startTime":3862.562,"endTime":3867.31,"body":"i think that sewing your rep range"},{"speaker":"[bryan_boorstein]","startTime":3862.562,"endTime":3867.31,"body":"slightly lower makes more sense in a minimalistic"},{"speaker":"[bryan_boorstein]","startTime":3867.41,"endTime":3871.677,"body":"training program because we know as you"},{"speaker":"[bryan_boorstein]","startTime":3867.41,"endTime":3871.677,"body":"do more reps that you have to do"},{"speaker":"[bryan_boorstein]","startTime":3871.857,"endTime":3876.665,"body":"more kind of in effect reps to"},{"speaker":"[bryan_boorstein]","startTime":3871.857,"endTime":3876.665,"body":"get to the effect of reps um and"},{"speaker":"[bryan_boorstein]","startTime":3876.726,"endTime":3880.492,"body":"that causes fatigue and on top of"},{"speaker":"[bryan_boorstein]","startTime":3876.726,"endTime":3880.492,"body":"that most importantly is that it takes time"},{"speaker":"[bryan_boorstein]","startTime":3880.872,"endTime":3883.357,"body":"like if we know that if we"},{"speaker":"[bryan_boorstein]","startTime":3880.872,"endTime":3883.357,"body":"if we assume that you could do a"},{"speaker":"[bryan_boorstein]","startTime":3883.417,"endTime":3886.482,"body":"set of six reps and you could"},{"speaker":"[bryan_boorstein]","startTime":3883.417,"endTime":3886.482,"body":"do a set of teen raps to failure"},{"speaker":"[bryan_boorstein]","startTime":3886.602,"endTime":3892.071,"body":"and they're equally stimulative for hypertrophy by"},{"speaker":"[bryan_boorstein]","startTime":3886.602,"endTime":3892.071,"body":"your doing fifteen reps instead of"},{"speaker":"[aaron_straker]","startTime":3892.051,"endTime":3892.255,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3892.131,"endTime":3895.897,"body":"six you're literally working out for two"},{"speaker":"[bryan_boorstein]","startTime":3892.131,"endTime":3895.897,"body":"and a half times as long on each"},{"speaker":"[bryan_boorstein]","startTime":3896.038,"endTime":3900.525,"body":"set so if you can choose movements"},{"speaker":"[bryan_boorstein]","startTime":3896.038,"endTime":3900.525,"body":"that are conducive to lower rep ranges"},{"speaker":"[aaron_straker]","startTime":3900.961,"endTime":3901.228,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3901.126,"endTime":3904.552,"body":"and you feel comfortable you can target"},{"speaker":"[bryan_boorstein]","startTime":3901.126,"endTime":3904.552,"body":"your muscle properly you don't feel a ton"},{"speaker":"[bryan_boorstein]","startTime":3904.632,"endTime":3910.021,"body":"of joint stress using lower reps like"},{"speaker":"[bryan_boorstein]","startTime":3904.632,"endTime":3910.021,"body":"the six to eight rep range that's probably"},{"speaker":"[bryan_boorstein]","startTime":3910.082,"endTime":3915.793,"body":"a better approach for your minimalistic training"},{"speaker":"[bryan_boorstein]","startTime":3910.082,"endTime":3915.793,"body":"because we know that we can't use strength"},{"speaker":"[bryan_boorstein]","startTime":3915.914,"endTime":3920.864,"body":"just as the soul proxy if using"},{"speaker":"[bryan_boorstein]","startTime":3915.914,"endTime":3920.864,"body":"super super low rep ranges being above six"},{"speaker":"[bryan_boorstein]","startTime":3921.005,"endTime":3923.961,"body":"raps at least kind of keeps you"},{"speaker":"[bryan_boorstein]","startTime":3921.005,"endTime":3923.961,"body":"in that"},{"speaker":"[aaron_straker]","startTime":3923.881,"endTime":3924.162,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3924.021,"endTime":3928.408,"body":"range of hey now maybe i can"},{"speaker":"[bryan_boorstein]","startTime":3924.021,"endTime":3928.408,"body":"kind of use strength as a proxy so"},{"speaker":"[bryan_boorstein]","startTime":3928.749,"endTime":3931.213,"body":"um so yeah just keep that in"},{"speaker":"[bryan_boorstein]","startTime":3928.749,"endTime":3931.213,"body":"mind over there"},{"speaker":"[aaron_straker]","startTime":3931.372,"endTime":3931.493,"body":"kay"},{"speaker":"[bryan_boorstein]","startTime":3932.174,"endTime":3935.968,"body":"um and the final concern here think"},{"speaker":"[bryan_boorstein]","startTime":3932.174,"endTime":3935.968,"body":"is that"},{"speaker":"[aaron_straker]","startTime":3935.953,"endTime":3935.973,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3938.012,"endTime":3943.873,"body":"i know some people are going to"},{"speaker":"[bryan_boorstein]","startTime":3938.012,"endTime":3943.873,"body":"have this inclination that if i just have"},{"speaker":"[bryan_boorstein]","startTime":3943.933,"endTime":3948.0,"body":"to do four sets per muscle group"},{"speaker":"[bryan_boorstein]","startTime":3943.933,"endTime":3948.0,"body":"per week that i could just cram it"},{"speaker":"[bryan_boorstein]","startTime":3948.08,"endTime":3950.144,"body":"into one day and just train one"},{"speaker":"[aaron_straker]","startTime":3950.221,"endTime":3950.622,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3950.224,"endTime":3954.674,"body":"session a week and hit four sets"},{"speaker":"[bryan_boorstein]","startTime":3950.224,"endTime":3954.674,"body":"per body part and"},{"speaker":"[aaron_straker]","startTime":3954.601,"endTime":3955.083,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3954.734,"endTime":3961.686,"body":"i'll just caution you against that in"},{"speaker":"[bryan_boorstein]","startTime":3954.734,"endTime":3961.686,"body":"that whatever you're doing after you've done eight"},{"speaker":"[bryan_boorstein]","startTime":3961.746,"endTime":3968.521,"body":"or twelve sets it's just not going"},{"speaker":"[bryan_boorstein]","startTime":3961.746,"endTime":3968.521,"body":"to get much benefit i would highly recommend"},{"speaker":"[bryan_boorstein]","startTime":3968.581,"endTime":3974.451,"body":"you splitting that over at least two"},{"speaker":"[bryan_boorstein]","startTime":3968.581,"endTime":3974.451,"body":"sessions so in that way you're able to"},{"speaker":"[bryan_boorstein]","startTime":3974.712,"endTime":3979.019,"body":"at least target muscle groups a little"},{"speaker":"[bryan_boorstein]","startTime":3974.712,"endTime":3979.019,"body":"more fresh in one session than the other"},{"speaker":"[bryan_boorstein]","startTime":3979.119,"endTime":3980.723,"body":"muscle it's a little more fresh in"},{"speaker":"[bryan_boorstein]","startTime":3979.119,"endTime":3980.723,"body":"the other"},{"speaker":"[aaron_straker]","startTime":3980.773,"endTime":3980.813,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3980.803,"endTime":3981.104,"body":"session"},{"speaker":"[aaron_straker]","startTime":3981.64,"endTime":3981.661,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3983.27,"endTime":3988.424,"body":"so it is not equal in this"},{"speaker":"[bryan_boorstein]","startTime":3983.27,"endTime":3988.424,"body":"sense like it is not equal to do"},{"speaker":"[bryan_boorstein]","startTime":3989.366,"endTime":3992.772,"body":"twenty five sets in one work out"},{"speaker":"[bryan_boorstein]","startTime":3989.366,"endTime":3992.772,"body":"vers splitting those into two workouts with twelve"},{"speaker":"[bryan_boorstein]","startTime":3992.832,"endTime":3993.433,"body":"sets each so"},{"speaker":"[aaron_straker]","startTime":3994.182,"endTime":3994.325,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3994.234,"endTime":3998.563,"body":"just my last kind of caviator thing"},{"speaker":"[bryan_boorstein]","startTime":3994.234,"endTime":3998.563,"body":"to keep in mind there anything else that"},{"speaker":"[bryan_boorstein]","startTime":3998.603,"endTime":3998.944,"body":"you have to"},{"speaker":"[aaron_straker]","startTime":3998.911,"endTime":3999.411,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3999.025,"endTime":3999.687,"body":"add to all that"},{"speaker":"[aaron_straker]","startTime":4000.453,"endTime":4004.74,"body":"i do have one and i'm very"},{"speaker":"[aaron_straker]","startTime":4000.453,"endTime":4004.74,"body":"proud of myself for not forgetting this as"},{"speaker":"[aaron_straker]","startTime":4004.82,"endTime":4009.909,"body":"i've been waiting to add it um"},{"speaker":"[aaron_straker]","startTime":4004.82,"endTime":4009.909,"body":"this relates to your effort which i believe"},{"speaker":"[aaron_straker]","startTime":4009.989,"endTime":4010.149,"body":"was"},{"speaker":"[bryan_boorstein]","startTime":4010.92,"endTime":4010.94,"body":"m"},{"speaker":"[aaron_straker]","startTime":4011.341,"endTime":4011.768,"body":"number one"},{"speaker":"[bryan_boorstein]","startTime":4012.786,"endTime":4014.01,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4013.222,"endTime":4014.043,"body":"something that i think"},{"speaker":"[bryan_boorstein]","startTime":4014.07,"endTime":4014.311,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4014.364,"endTime":4017.831,"body":"is really really simple to do that"},{"speaker":"[aaron_straker]","startTime":4014.364,"endTime":4017.831,"body":"can really kind of help this"},{"speaker":"[bryan_boorstein]","startTime":4017.88,"endTime":4018.54,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4018.112,"endTime":4026.016,"body":"is moving to rep ranges so one"},{"speaker":"[aaron_straker]","startTime":4018.112,"endTime":4026.016,"body":"thing and i think which largely has led"},{"speaker":"[aaron_straker]","startTime":4026.136,"endTime":4030.343,"body":"to from my standpoint a lot of"},{"speaker":"[aaron_straker]","startTime":4026.136,"endTime":4030.343,"body":"the higher volume approaches is saying like we're"},{"speaker":"[aaron_straker]","startTime":4030.383,"endTime":4033.909,"body":"going to do a set of eight"},{"speaker":"[aaron_straker]","startTime":4030.383,"endTime":4033.909,"body":"here or three sets of eight or something"},{"speaker":"[aaron_straker]","startTime":4033.949,"endTime":4038.437,"body":"like that it by because i let's"},{"speaker":"[aaron_straker]","startTime":4033.949,"endTime":4038.437,"body":"say you could have done ten let's say"},{"speaker":"[aaron_straker]","startTime":4038.477,"endTime":4041.742,"body":"you could have done eleven it said"},{"speaker":"[aaron_straker]","startTime":4038.477,"endTime":4041.742,"body":"eight so you stop at eight"},{"speaker":"[bryan_boorstein]","startTime":4041.673,"endTime":4042.24,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4042.343,"endTime":4049.755,"body":"and that inherently will lead to higher"},{"speaker":"[aaron_straker]","startTime":4042.343,"endTime":4049.755,"body":"r rs because of that number of eight"},{"speaker":"[aaron_straker]","startTime":4050.177,"endTime":4054.121,"body":"if i say hey i want you"},{"speaker":"[aaron_straker]","startTime":4050.177,"endTime":4054.121,"body":"to do like seven to twelve and you"},{"speaker":"[aaron_straker]","startTime":4054.442,"endTime":4056.946,"body":"but i want it to be seven"},{"speaker":"[aaron_straker]","startTime":4054.442,"endTime":4056.946,"body":"to twelve with like a one r i"},{"speaker":"[aaron_straker]","startTime":4057.126,"endTime":4060.011,"body":"r you're like okay eight i think"},{"speaker":"[aaron_straker]","startTime":4057.126,"endTime":4060.011,"body":"i'll fail the next one like"},{"speaker":"[bryan_boorstein]","startTime":4060.071,"endTime":4060.253,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4060.111,"endTime":4063.356,"body":"that's appropriate um over time"},{"speaker":"[bryan_boorstein]","startTime":4062.981,"endTime":4063.001,"body":"h"},{"speaker":"[aaron_straker]","startTime":4063.477,"endTime":4064.238,"body":"you know even throughout a"},{"speaker":"[bryan_boorstein]","startTime":4064.329,"endTime":4064.35,"body":"h"},{"speaker":"[aaron_straker]","startTime":4064.338,"endTime":4066.341,"body":"session that prop simidy to"},{"speaker":"[bryan_boorstein]","startTime":4066.399,"endTime":4066.42,"body":"m"},{"speaker":"[aaron_straker]","startTime":4066.421,"endTime":4072.912,"body":"failure through just kind of switching that"},{"speaker":"[aaron_straker]","startTime":4066.421,"endTime":4072.912,"body":"hey do eight to like a rep range"},{"speaker":"[aaron_straker]","startTime":4073.413,"endTime":4081.722,"body":"allows like the deciding factor to be"},{"speaker":"[aaron_straker]","startTime":4073.413,"endTime":4081.722,"body":"your but it's still subjective perceived or i"},{"speaker":"[aaron_straker]","startTime":4081.923,"endTime":4085.45,"body":"are instead of the hey do eight"},{"speaker":"[aaron_straker]","startTime":4081.923,"endTime":4085.45,"body":"and i think that"},{"speaker":"[bryan_boorstein]","startTime":4085.613,"endTime":4086.16,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4085.69,"endTime":4091.724,"body":"is a very very simple switch that"},{"speaker":"[aaron_straker]","startTime":4085.69,"endTime":4091.724,"body":"can really help there"},{"speaker":"[bryan_boorstein]","startTime":4092.76,"endTime":4094.162,"body":"yeah no that's a good point"},{"speaker":"[aaron_straker]","startTime":4094.461,"endTime":4095.061,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4094.463,"endTime":4095.064,"body":"i think that"},{"speaker":"[aaron_straker]","startTime":4095.061,"endTime":4095.202,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4096.466,"endTime":4097.0470000000005,"body":"ultimately"},{"speaker":"[aaron_straker]","startTime":4096.558,"endTime":4096.741,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4097.267,"endTime":4101.014,"body":"if you take a mind set of"},{"speaker":"[bryan_boorstein]","startTime":4097.267,"endTime":4101.014,"body":"progressive overload and say it even is three"},{"speaker":"[bryan_boorstein]","startTime":4101.0740000000005,"endTime":4103.678,"body":"sets of eight and you leave a"},{"speaker":"[bryan_boorstein]","startTime":4101.0740000000005,"endTime":4103.678,"body":"ton of r i r because you just"},{"speaker":"[bryan_boorstein]","startTime":4103.737999999999,"endTime":4107.525,"body":"stop at eight if your objective is"},{"speaker":"[bryan_boorstein]","startTime":4103.737999999999,"endTime":4107.525,"body":"to say if the coach is like hey"},{"speaker":"[bryan_boorstein]","startTime":4107.665,"endTime":4110.93,"body":"if you hit eight reps i want"},{"speaker":"[bryan_boorstein]","startTime":4107.665,"endTime":4110.93,"body":"you to add weight next week type thing"},{"speaker":"[bryan_boorstein]","startTime":4111.451,"endTime":4114.636,"body":"then eventually over the course of weeks"},{"speaker":"[bryan_boorstein]","startTime":4111.451,"endTime":4114.636,"body":"you're going to butt up against failure an"},{"speaker":"[bryan_boorstein]","startTime":4114.6759999999995,"endTime":4117.321,"body":"you're going to realize you were a"},{"speaker":"[bryan_boorstein]","startTime":4114.6759999999995,"endTime":4117.321,"body":"sandbagging mother ker in the first"},{"speaker":"[aaron_straker]","startTime":4117.231,"endTime":4117.491,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4117.822,"endTime":4119.144,"body":"few weeks but"},{"speaker":"[aaron_straker]","startTime":4120.04,"endTime":4120.261,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4120.526,"endTime":4123.471,"body":"but yeah now i fully agree i"},{"speaker":"[bryan_boorstein]","startTime":4120.526,"endTime":4123.471,"body":"mean at least that gets you in the"},{"speaker":"[bryan_boorstein]","startTime":4123.551,"endTime":4128.66,"body":"range of getting closer to failure earlier"},{"speaker":"[bryan_boorstein]","startTime":4123.551,"endTime":4128.66,"body":"on which is which is definitely beneficial and"},{"speaker":"[bryan_boorstein]","startTime":4128.7,"endTime":4133.568,"body":"that actually made me think of another"},{"speaker":"[bryan_boorstein]","startTime":4128.7,"endTime":4133.568,"body":"one that i missed here um which i"},{"speaker":"[bryan_boorstein]","startTime":4133.628,"endTime":4137.835,"body":"kind of alluded to we said earlier"},{"speaker":"[bryan_boorstein]","startTime":4133.628,"endTime":4137.835,"body":"you know choosing movements that are a little"},{"speaker":"[bryan_boorstein]","startTime":4137.895,"endTime":4143.466,"body":"more lengthened or a little more damaging"},{"speaker":"[bryan_boorstein]","startTime":4137.895,"endTime":4143.466,"body":"slash stimulative and so that's one that i"},{"speaker":"[bryan_boorstein]","startTime":4143.526,"endTime":4147.574,"body":"think is super important when you're talking"},{"speaker":"[bryan_boorstein]","startTime":4143.526,"endTime":4147.574,"body":"about a minimalistic approach is skewing more of"},{"speaker":"[bryan_boorstein]","startTime":4147.614,"endTime":4154.576,"body":"that volume to these movements um and"},{"speaker":"[bryan_boorstein]","startTime":4147.614,"endTime":4154.576,"body":"then the other one is getting into things"},{"speaker":"[bryan_boorstein]","startTime":4154.837,"endTime":4160.707,"body":"like partials and reverse drop sets and"},{"speaker":"[bryan_boorstein]","startTime":4154.837,"endTime":4160.707,"body":"lengthened only sets for the short overload movements"},{"speaker":"[bryan_boorstein]","startTime":4161.007,"endTime":4165.564,"body":"getting into those sooner so like in"},{"speaker":"[bryan_boorstein]","startTime":4161.007,"endTime":4165.564,"body":"my progression in my training and in the"},{"speaker":"[bryan_boorstein]","startTime":4165.605,"endTime":4171.257,"body":"way i write the longer programs the"},{"speaker":"[bryan_boorstein]","startTime":4165.605,"endTime":4171.257,"body":"higher volume programs we don't get into partials"},{"speaker":"[bryan_boorstein]","startTime":4171.317,"endTime":4174.903,"body":"and stuff like that until like week"},{"speaker":"[bryan_boorstein]","startTime":4171.317,"endTime":4174.903,"body":"three or four on roads and curls and"},{"speaker":"[bryan_boorstein]","startTime":4174.983,"endTime":4180.212,"body":"lateral raises and things like that but"},{"speaker":"[bryan_boorstein]","startTime":4174.983,"endTime":4180.212,"body":"in a animal minimal in a"},{"speaker":"[aaron_straker]","startTime":4180.381,"endTime":4180.561,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4180.392,"endTime":4181.795,"body":"minimalistic approach"},{"speaker":"[aaron_straker]","startTime":4183.411,"endTime":4183.854,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4184.699,"endTime":4190.309,"body":"i think that it would it would"},{"speaker":"[bryan_boorstein]","startTime":4184.699,"endTime":4190.309,"body":"benefit you to use these techniques sooner in"},{"speaker":"[bryan_boorstein]","startTime":4190.349,"endTime":4190.669,"body":"your mess"},{"speaker":"[aaron_straker]","startTime":4190.742,"endTime":4190.903,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4190.83,"endTime":4195.017,"body":"cycles if not straight from the get"},{"speaker":"[bryan_boorstein]","startTime":4190.83,"endTime":4195.017,"body":"go because i mean if you're if you're"},{"speaker":"[bryan_boorstein]","startTime":4195.337,"endTime":4199.785,"body":"training in low volumes where recovery probably"},{"speaker":"[bryan_boorstein]","startTime":4195.337,"endTime":4199.785,"body":"isn't going to be a concern then there's"},{"speaker":"[bryan_boorstein]","startTime":4199.845,"endTime":4205.474,"body":"really no reason that you can't do"},{"speaker":"[bryan_boorstein]","startTime":4199.845,"endTime":4205.474,"body":"partial on your rose doer verse drop set"},{"speaker":"[bryan_boorstein]","startTime":4205.654,"endTime":4209.521,"body":"on your dumbbell lateral rays is like"},{"speaker":"[bryan_boorstein]","startTime":4205.654,"endTime":4209.521,"body":"that sort of stuff isn't going to have"},{"speaker":"[bryan_boorstein]","startTime":4209.581,"endTime":4214.088,"body":"any appreciable fatigue that's really going to"},{"speaker":"[bryan_boorstein]","startTime":4209.581,"endTime":4214.088,"body":"compromise your progress or anything it's just going"},{"speaker":"[bryan_boorstein]","startTime":4214.128,"endTime":4217.279,"body":"to give you more you listen less"},{"speaker":"[bryan_boorstein]","startTime":4214.128,"endTime":4217.279,"body":"time much kind of like what i said"},{"speaker":"[bryan_boorstein]","startTime":4217.42,"endTime":4224.647,"body":"earlier with the with the mioreperrest pas"},{"speaker":"[bryan_boorstein]","startTime":4217.42,"endTime":4224.647,"body":"sets so using things like that super important"},{"speaker":"[bryan_boorstein]","startTime":4224.988,"endTime":4228.153,"body":"and then another one man i just"},{"speaker":"[bryan_boorstein]","startTime":4224.988,"endTime":4228.153,"body":"keep coming up with these but"},{"speaker":"[aaron_straker]","startTime":4228.101,"endTime":4228.121,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":4228.474,"endTime":4234.283,"body":"another one is same muscle group super"},{"speaker":"[bryan_boorstein]","startTime":4228.474,"endTime":4234.283,"body":"sets or or antagonist super sets either way"},{"speaker":"[bryan_boorstein]","startTime":4234.764,"endTime":4238.871,"body":"i love the same muscle group super"},{"speaker":"[bryan_boorstein]","startTime":4234.764,"endTime":4238.871,"body":"set going from short to lengthen so taking"},{"speaker":"[bryan_boorstein]","startTime":4238.911,"endTime":4242.677,"body":"like a dumb bell lateral rays and"},{"speaker":"[bryan_boorstein]","startTime":4238.911,"endTime":4242.677,"body":"then going into a cable lateral rays or"},{"speaker":"[bryan_boorstein]","startTime":4243.058,"endTime":4247.405,"body":"doing like a spider curl on cables"},{"speaker":"[bryan_boorstein]","startTime":4243.058,"endTime":4247.405,"body":"and then going into like an incline dumbbell"},{"speaker":"[bryan_boorstein]","startTime":4247.445,"endTime":4251.532,"body":"curl and so you can get a"},{"speaker":"[bryan_boorstein]","startTime":4247.445,"endTime":4251.532,"body":"ton of stimulus in a short amount of"},{"speaker":"[bryan_boorstein]","startTime":4251.592,"endTime":4254.677,"body":"time by doing like six to eight"},{"speaker":"[bryan_boorstein]","startTime":4251.592,"endTime":4254.677,"body":"reps of one and six to eight reps"},{"speaker":"[bryan_boorstein]","startTime":4254.737,"endTime":4258.303,"body":"of the other and never have to"},{"speaker":"[bryan_boorstein]","startTime":4254.737,"endTime":4258.303,"body":"go like twelve to fifteen res on a"},{"speaker":"[bryan_boorstein]","startTime":4258.404,"endTime":4261.228,"body":"single movement but literally in like the"},{"speaker":"[bryan_boorstein]","startTime":4258.404,"endTime":4261.228,"body":"same amount of time that it would take"},{"speaker":"[bryan_boorstein]","startTime":4261.268,"endTime":4264.333,"body":"you to do fifteen reps on one"},{"speaker":"[bryan_boorstein]","startTime":4261.268,"endTime":4264.333,"body":"you can hit these two sets of six"},{"speaker":"[bryan_boorstein]","startTime":4264.414,"endTime":4265.856,"body":"to eight back to back so"},{"speaker":"[aaron_straker]","startTime":4266.021,"endTime":4266.163,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4266.838,"endTime":4271.533,"body":"a lot of kind of different ways"},{"speaker":"[bryan_boorstein]","startTime":4266.838,"endTime":4271.533,"body":"you can be creative and increase stimulus with"},{"speaker":"[bryan_boorstein]","startTime":4271.573,"endTime":4271.854,"body":"the time"},{"speaker":"[aaron_straker]","startTime":4271.731,"endTime":4271.974,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4271.915,"endTime":4272.597,"body":"component in mind"},{"speaker":"[aaron_straker]","startTime":4273.661,"endTime":4275.194,"body":"it's a perfect way to wrap it"},{"speaker":"[bryan_boorstein]","startTime":4275.16,"endTime":4276.42,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4275.274,"endTime":4278.065,"body":"up like tons of ways to be"},{"speaker":"[aaron_straker]","startTime":4275.274,"endTime":4278.065,"body":"creative to increase"},{"speaker":"[bryan_boorstein]","startTime":4278.22,"endTime":4278.24,"body":"m"},{"speaker":"[aaron_straker]","startTime":4278.245,"endTime":4279.969,"body":"stimulus within the time component"},{"speaker":"[bryan_boorstein]","startTime":4279.909,"endTime":4279.93,"body":"m"},{"speaker":"[aaron_straker]","startTime":4280.971,"endTime":4281.272,"body":"on hand"},{"speaker":"[bryan_boorstein]","startTime":4281.19,"endTime":4281.311,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4281.472,"endTime":4282.214,"body":"and mind whatever"},{"speaker":"[bryan_boorstein]","startTime":4282.751,"endTime":4282.934,"body":"okay"},{"speaker":"[aaron_straker]","startTime":4282.875,"endTime":4285.06,"body":"but yeah perfect very well said brian"},{"speaker":"[bryan_boorstein]","startTime":4285.931,"endTime":4287.64,"body":"sweet dude awesome that was a great"},{"speaker":"[bryan_boorstein]","startTime":4285.931,"endTime":4287.64,"body":"conversation"},{"speaker":"[aaron_straker]","startTime":4288.241,"endTime":4289.89,"body":"it was it was so anything else"},{"speaker":"[bryan_boorstein]","startTime":4289.881,"endTime":4289.982,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4289.91,"endTime":4291.257,"body":"you want to ad on the back"},{"speaker":"[aaron_straker]","startTime":4289.91,"endTime":4291.257,"body":"end of this one"},{"speaker":"[bryan_boorstein]","startTime":4292.182,"endTime":4293.305,"body":"now let's get the kids to school"},{"speaker":"[aaron_straker]","startTime":4293.921,"endTime":4297.726,"body":"all right let's get the kids to"},{"speaker":"[aaron_straker]","startTime":4293.921,"endTime":4297.726,"body":"school as always guys thank you for listening"},{"speaker":"[aaron_straker]","startTime":4297.987,"endTime":4299.729,"body":"brian and i will talk to you"},{"speaker":"[aaron_straker]","startTime":4297.987,"endTime":4299.729,"body":"next week"}]}