{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.75,"endTime":34.01,"body":"oh yeah what's up guys happy tuesday"},{"speaker":"[aaron_straker]","startTime":25.75,"endTime":34.01,"body":"and welcome to episode one hundred of"},{"speaker":"[bryan_boorstein]","startTime":34.051,"endTime":34.536,"body":"hm"},{"speaker":"[aaron_straker]","startTime":34.07,"endTime":38.818,"body":"the train prosper podcast this is just"},{"speaker":"[aaron_straker]","startTime":34.07,"endTime":38.818,"body":"a wild thing looking back on like reaching"},{"speaker":"[aaron_straker]","startTime":38.918,"endTime":44.567,"body":"this this milestone since we we started"},{"speaker":"[aaron_straker]","startTime":38.918,"endTime":44.567,"body":"in january of twenty twenty one seems pretty"},{"speaker":"[aaron_straker]","startTime":44.607,"endTime":49.215,"body":"wild he we are in january twenty"},{"speaker":"[aaron_straker]","startTime":44.607,"endTime":49.215,"body":"twenty three so 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it is nine p"},{"speaker":"[aaron_straker]","startTime":191.555,"endTime":193.496,"body":"m for me i'm on central indanesia"},{"speaker":"[aaron_straker]","startTime":191.555,"endTime":193.496,"body":"time"},{"speaker":"[bryan_boorstein]","startTime":193.446,"endTime":193.606,"body":"yep"},{"speaker":"[aaron_straker]","startTime":193.737,"endTime":196.159,"body":"brian is on mountain time it's six"},{"speaker":"[aaron_straker]","startTime":193.737,"endTime":196.159,"body":"a m for"},{"speaker":"[bryan_boorstein]","startTime":196.176,"endTime":196.316,"body":"yep"},{"speaker":"[aaron_straker]","startTime":196.199,"endTime":196.619,"body":"you correct"},{"speaker":"[bryan_boorstein]","startTime":196.999,"endTime":197.119,"body":"yep"},{"speaker":"[aaron_straker]","startTime":198.17,"endTime":201.416,"body":"sort of feeling like not so hot"},{"speaker":"[aaron_straker]","startTime":198.17,"endTime":201.416,"body":"and i was like oh no and 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horrible"},{"speaker":"[bryan_boorstein]","startTime":275.22900000000004,"endTime":275.731,"body":"again"},{"speaker":"[aaron_straker]","startTime":275.36699999999996,"endTime":276.449,"body":"stomachs again"},{"speaker":"[bryan_boorstein]","startTime":276.113,"endTime":277.15700000000004,"body":"a second time"},{"speaker":"[aaron_straker]","startTime":277.219,"endTime":277.59000000000003,"body":"m yeah"},{"speaker":"[bryan_boorstein]","startTime":277.418,"endTime":278.262,"body":"oh man"},{"speaker":"[aaron_straker]","startTime":278.932,"endTime":283.68,"body":"so um like i was like i"},{"speaker":"[aaron_straker]","startTime":278.932,"endTime":283.68,"body":"just hope it stays to like my stomach"},{"speaker":"[aaron_straker]","startTime":283.78,"endTime":284.401,"body":"in that way i can"},{"speaker":"[bryan_boorstein]","startTime":284.496,"endTime":284.7,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":284.622,"endTime":286.665,"body":"record the podcast episode my 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i"},{"speaker":"[aaron_straker]","startTime":349.953,"endTime":351.957,"body":"have"},{"speaker":"[bryan_boorstein]","startTime":351.966,"endTime":352.716,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":351.977,"endTime":355.643,"body":"been sick like about four or five"},{"speaker":"[aaron_straker]","startTime":351.977,"endTime":355.643,"body":"days after i've gotten sick it's only two"},{"speaker":"[aaron_straker]","startTime":355.703,"endTime":360.932,"body":"times i've been sick so there must"},{"speaker":"[aaron_straker]","startTime":355.703,"endTime":360.932,"body":"be some like lingering dehydration type thing in"},{"speaker":"[aaron_straker]","startTime":360.992,"endTime":366.33,"body":"my core and both times i lost"},{"speaker":"[aaron_straker]","startTime":360.992,"endTime":366.33,"body":"like i was down like four pounds you"},{"speaker":"[aaron_straker]","startTime":366.37,"endTime":370.276,"body":"know this week um from it and"},{"speaker":"[aaron_straker]","startTime":366.37,"endTime":370.276,"body":"in my notes that i typed up for"},{"speaker":"[aaron_straker]","startTime":370.717,"endTime":373.842,"body":"having the episode last week i put"},{"speaker":"[aaron_straker]","startTime":370.717,"endTime":373.842,"body":"i'm back in the two hundred pound club"},{"speaker":"[aaron_straker]","startTime":373.902,"endTime":374.163,"body":"i've been"},{"speaker":"[bryan_boorstein]","startTime":374.136,"endTime":375.096,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":374.223,"endTime":377.548,"body":"over two hundred pounds for you know"},{"speaker":"[aaron_straker]","startTime":374.223,"endTime":377.548,"body":"five days in a row now and now"},{"speaker":"[aaron_straker]","startTime":377.608,"endTime":379.692,"body":"i been in the one six s"},{"speaker":"[aaron_straker]","startTime":377.608,"endTime":379.692,"body":"and one ninety seven"},{"speaker":"[bryan_boorstein]","startTime":379.558,"endTime":380.342,"body":"oh man"},{"speaker":"[aaron_straker]","startTime":380.273,"endTime":386.143,"body":"all over again so i had to"},{"speaker":"[aaron_straker]","startTime":380.273,"endTime":386.143,"body":"like kind of cross that out but those"},{"speaker":"[aaron_straker]","startTime":386.183,"endTime":389.609,"body":"are my big updates for now there"},{"speaker":"[aaron_straker]","startTime":386.183,"endTime":389.609,"body":"was one more"},{"speaker":"[bryan_boorstein]","startTime":389.91,"endTime":389.93,"body":"a"},{"speaker":"[aaron_straker]","startTime":390.029,"endTime":390.891,"body":"kind of want to touch on but"},{"speaker":"[bryan_boorstein]","startTime":390.928,"endTime":391.009,"body":"ah"},{"speaker":"[aaron_straker]","startTime":390.931,"endTime":393.115,"body":"i might kick it to next episode"},{"speaker":"[aaron_straker]","startTime":390.931,"endTime":393.115,"body":"and we'll have a little bit of a"},{"speaker":"[aaron_straker]","startTime":393.155,"endTime":396.702,"body":"discussion around it with the highs and"},{"speaker":"[aaron_straker]","startTime":393.155,"endTime":396.702,"body":"lows of on preneurship"},{"speaker":"[bryan_boorstein]","startTime":396.377,"endTime":396.498,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":396.762,"endTime":398.769,"body":"which i'm sure you can add some"},{"speaker":"[bryan_boorstein]","startTime":398.977,"endTime":399.118,"body":"yep"},{"speaker":"[aaron_straker]","startTime":399.792,"endTime":401.378,"body":"lots of quality information to that"},{"speaker":"[bryan_boorstein]","startTime":402.296,"endTime":406.105,"body":"yeah for sure well i had no"},{"speaker":"[bryan_boorstein]","startTime":402.296,"endTime":406.105,"body":"idea your stomach was still on the fritz"},{"speaker":"[aaron_straker]","startTime":406.12,"endTime":406.161,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":406.205,"endTime":410.094,"body":"so i appreciate that that you're pushing"},{"speaker":"[bryan_boorstein]","startTime":406.205,"endTime":410.094,"body":"through here today and making this thing happen"},{"speaker":"[aaron_straker]","startTime":410.465,"endTime":410.849,"body":"of course"},{"speaker":"[bryan_boorstein]","startTime":411.776,"endTime":411.936,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":412.39,"endTime":412.71,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":412.798,"endTime":415.564,"body":"okay cool so i'll be quick on"},{"speaker":"[bryan_boorstein]","startTime":412.798,"endTime":415.564,"body":"my updates too so that we have enough"},{"speaker":"[bryan_boorstein]","startTime":415.644,"endTime":415.905,"body":"time"},{"speaker":"[aaron_straker]","startTime":415.699,"endTime":417.13,"body":"yeah yeah"},{"speaker":"[bryan_boorstein]","startTime":415.985,"endTime":419.592,"body":"to get to kind of the bulk"},{"speaker":"[bryan_boorstein]","startTime":415.985,"endTime":419.592,"body":"of the episode today but i do have"},{"speaker":"[bryan_boorstein]","startTime":419.612,"endTime":426.053,"body":"a few things so my strength or"},{"speaker":"[bryan_boorstein]","startTime":419.612,"endTime":426.053,"body":"neural phase is in week two right now"},{"speaker":"[bryan_boorstein]","startTime":427.276,"endTime":430.781,"body":"the first week which was like a"},{"speaker":"[bryan_boorstein]","startTime":427.276,"endTime":430.781,"body":"de load intro week i basically did two"},{"speaker":"[bryan_boorstein]","startTime":430.902,"endTime":434.688,"body":"sets for everything across the board at"},{"speaker":"[bryan_boorstein]","startTime":430.902,"endTime":434.688,"body":"three times a week full body set up"},{"speaker":"[bryan_boorstein]","startTime":435.329,"endTime":440.077,"body":"so essentially i was hitting close to"},{"speaker":"[bryan_boorstein]","startTime":435.329,"endTime":440.077,"body":"six sets per must group per week some"},{"speaker":"[bryan_boorstein]","startTime":440.117,"endTime":442.621,"body":"of them had a little bit less"},{"speaker":"[bryan_boorstein]","startTime":440.117,"endTime":442.621,"body":"as they were only trained on two of"},{"speaker":"[bryan_boorstein]","startTime":442.681,"endTime":446.267,"body":"the three days like for example i"},{"speaker":"[bryan_boorstein]","startTime":442.681,"endTime":446.267,"body":"didn't do ods every day i just did"},{"speaker":"[bryan_boorstein]","startTime":446.347,"endTime":449.092,"body":"like two sets of hacks on one"},{"speaker":"[bryan_boorstein]","startTime":446.347,"endTime":449.092,"body":"day and two sets of pendulum on the"},{"speaker":"[bryan_boorstein]","startTime":449.132,"endTime":454.401,"body":"other day i took wednesday off um"},{"speaker":"[bryan_boorstein]","startTime":449.132,"endTime":454.401,"body":"ham strings i had already els on wednesday"},{"speaker":"[bryan_boorstein]","startTime":454.481,"endTime":458.948,"body":"leg girls on monday but no ham"},{"speaker":"[bryan_boorstein]","startTime":454.481,"endTime":458.948,"body":"strings on friday so kind of like a"},{"speaker":"[bryan_boorstein]","startTime":458.988,"endTime":463.296,"body":"little bit it's four to six sets"},{"speaker":"[bryan_boorstein]","startTime":458.988,"endTime":463.296,"body":"per week basically and then yesterday i started"},{"speaker":"[bryan_boorstein]","startTime":463.877,"endTime":469.406,"body":"the second week of the strength cycle"},{"speaker":"[bryan_boorstein]","startTime":463.877,"endTime":469.406,"body":"and my plan when what i implemented as"},{"speaker":"[bryan_boorstein]","startTime":469.466,"endTime":473.773,"body":"to bump all the sets up to"},{"speaker":"[bryan_boorstein]","startTime":469.466,"endTime":473.773,"body":"three and this didn't really seem like it"},{"speaker":"[bryan_boorstein]","startTime":473.813,"endTime":477.98,"body":"was going to be a huge increase"},{"speaker":"[bryan_boorstein]","startTime":473.813,"endTime":477.98,"body":"because i wasn't really changing the r r"},{"speaker":"[bryan_boorstein]","startTime":478.461,"endTime":481.686,"body":"and we were in a de load"},{"speaker":"[bryan_boorstein]","startTime":478.461,"endTime":481.686,"body":"week prior you know it's pretty pretty natural"},{"speaker":"[bryan_boorstein]","startTime":481.746,"endTime":485.232,"body":"to increase volume coming out of a"},{"speaker":"[bryan_boorstein]","startTime":481.746,"endTime":485.232,"body":"de load week into a into a work"},{"speaker":"[bryan_boorstein]","startTime":485.292,"endTime":489.74,"body":"week so the big compound like length"},{"speaker":"[bryan_boorstein]","startTime":485.292,"endTime":489.74,"body":"and stuff the pendulums and the hacks and"},{"speaker":"[bryan_boorstein]","startTime":489.78,"endTime":493.045,"body":"the ardls were you know still hanging"},{"speaker":"[bryan_boorstein]","startTime":489.78,"endTime":493.045,"body":"out at four to five r i r"},{"speaker":"[bryan_boorstein]","startTime":493.867,"endTime":499.496,"body":"um but now three sets instead of"},{"speaker":"[bryan_boorstein]","startTime":493.867,"endTime":499.496,"body":"two and the isolation short overload stuff was"},{"speaker":"[bryan_boorstein]","startTime":499.556,"endTime":506.054,"body":"more like a two ish r r"},{"speaker":"[bryan_boorstein]","startTime":499.556,"endTime":506.054,"body":"and for whatever reason the third set just"},{"speaker":"[bryan_boorstein]","startTime":506.377,"endTime":512.755,"body":"felt very unnecessary on every single exercise"},{"speaker":"[bryan_boorstein]","startTime":506.377,"endTime":512.755,"body":"and i went through it and the first"},{"speaker":"[bryan_boorstein]","startTime":512.855,"endTime":516.441,"body":"two it just just felt like a"},{"speaker":"[bryan_boorstein]","startTime":512.855,"endTime":516.441,"body":"lot but i was like you know this"},{"speaker":"[bryan_boorstein]","startTime":516.461,"endTime":518.865,"body":"is what we do be blah by"},{"speaker":"[bryan_boorstein]","startTime":516.461,"endTime":518.865,"body":"the time i got to the fourth exercise"},{"speaker":"[bryan_boorstein]","startTime":518.905,"endTime":523.767,"body":"i was like and why am i"},{"speaker":"[bryan_boorstein]","startTime":518.905,"endTime":523.767,"body":"doing three sets of everything i'm just finding"},{"speaker":"[bryan_boorstein]","startTime":523.807,"endTime":527.933,"body":"it really hard to keep the focus"},{"speaker":"[bryan_boorstein]","startTime":523.807,"endTime":527.933,"body":"in the intent high when doing a third"},{"speaker":"[bryan_boorstein]","startTime":528.054,"endTime":532.721,"body":"set and so since yesterday when i"},{"speaker":"[bryan_boorstein]","startTime":528.054,"endTime":532.721,"body":"did this i've had a few on the"},{"speaker":"[bryan_boorstein]","startTime":532.762,"endTime":536.8679999999999,"body":"side conversations with few people in the"},{"speaker":"[bryan_boorstein]","startTime":532.762,"endTime":536.8679999999999,"body":"indus you and a lot of them have"},{"speaker":"[bryan_boorstein]","startTime":536.989,"endTime":540.915,"body":"resonated with what i'm saying that two"},{"speaker":"[bryan_boorstein]","startTime":536.989,"endTime":540.915,"body":"sets is just kind of the sweet spot"},{"speaker":"[bryan_boorstein]","startTime":540.975,"endTime":543.479,"body":"like you can really get amped up"},{"speaker":"[bryan_boorstein]","startTime":540.975,"endTime":543.479,"body":"for the first set you can do it"},{"speaker":"[bryan_boorstein]","startTime":543.519,"endTime":547.526,"body":"again for the second set nuns has"},{"speaker":"[bryan_boorstein]","startTime":543.519,"endTime":547.526,"body":"said the same thing as well relatively recently"},{"speaker":"[bryan_boorstein]","startTime":547.586,"endTime":551.453,"body":"on his story and then the third"},{"speaker":"[bryan_boorstein]","startTime":547.586,"endTime":551.453,"body":"set it's just hard so it's almost like"},{"speaker":"[bryan_boorstein]","startTime":551.913,"endTime":557.342,"body":"you'd rather have another exercise then to"},{"speaker":"[bryan_boorstein]","startTime":551.913,"endTime":557.342,"body":"do a third set but then you have"},{"speaker":"[bryan_boorstein]","startTime":557.403,"endTime":560.99,"body":"to deal with the warming up for"},{"speaker":"[bryan_boorstein]","startTime":557.403,"endTime":560.99,"body":"the new exercise and the ramp upsets and"},{"speaker":"[bryan_boorstein]","startTime":561.05,"endTime":564.559,"body":"all that so i don't know where"},{"speaker":"[bryan_boorstein]","startTime":561.05,"endTime":564.559,"body":"i stand on this right now i'm probably"},{"speaker":"[bryan_boorstein]","startTime":564.579,"endTime":569.71,"body":"going to continue three sets as i"},{"speaker":"[bryan_boorstein]","startTime":564.579,"endTime":569.71,"body":"had planned through the rest of this week"},{"speaker":"[bryan_boorstein]","startTime":569.81,"endTime":573.076,"body":"and just see if i end up"},{"speaker":"[bryan_boorstein]","startTime":569.81,"endTime":573.076,"body":"way to beat up and unmotivated and if"},{"speaker":"[bryan_boorstein]","startTime":573.116,"endTime":576.061,"body":"that's the case maybe drop a few"},{"speaker":"[bryan_boorstein]","startTime":573.116,"endTime":576.061,"body":"of those movements back down to two sets"},{"speaker":"[bryan_boorstein]","startTime":576.181,"endTime":581.49,"body":"but definitely i was surprised by that"},{"speaker":"[bryan_boorstein]","startTime":576.181,"endTime":581.49,"body":"it's kind of maybe the realization there so"},{"speaker":"[bryan_boorstein]","startTime":583.273,"endTime":587.82,"body":"second update is my one arm training"},{"speaker":"[bryan_boorstein]","startTime":583.273,"endTime":587.82,"body":"experiment is half way done three months in"},{"speaker":"[bryan_boorstein]","startTime":588.021,"endTime":592.887,"body":"i made a update post on instagram"},{"speaker":"[bryan_boorstein]","startTime":588.021,"endTime":592.887,"body":"last week about this three months of training"},{"speaker":"[bryan_boorstein]","startTime":592.967,"endTime":596.533,"body":"only my left arm with direct work"},{"speaker":"[bryan_boorstein]","startTime":592.967,"endTime":596.533,"body":"and so if you guys want you can"},{"speaker":"[bryan_boorstein]","startTime":596.593,"endTime":599.318,"body":"go check that post out on instagram"},{"speaker":"[bryan_boorstein]","startTime":596.593,"endTime":599.318,"body":"if you haven't seen it there's been a"},{"speaker":"[bryan_boorstein]","startTime":599.358,"endTime":603.665,"body":"lot of cool engagement to and some"},{"speaker":"[bryan_boorstein]","startTime":599.358,"endTime":603.665,"body":"kind of theories about why things happen the"},{"speaker":"[bryan_boorstein]","startTime":603.685,"endTime":611.502,"body":"way they do uh essentially what happened"},{"speaker":"[bryan_boorstein]","startTime":603.685,"endTime":611.502,"body":"was my both arms grew a little bit"},{"speaker":"[bryan_boorstein]","startTime":612.043,"endTime":616.211,"body":"despite only training my left arm and"},{"speaker":"[bryan_boorstein]","startTime":612.043,"endTime":616.211,"body":"of course my hypothesis was that neither arm"},{"speaker":"[bryan_boorstein]","startTime":616.251,"endTime":621.229,"body":"would grow so this was this is"},{"speaker":"[bryan_boorstein]","startTime":616.251,"endTime":621.229,"body":"really blew my mind i was like what"},{"speaker":"[bryan_boorstein]","startTime":621.31,"endTime":625.817,"body":"in the world is happening here a"},{"speaker":"[bryan_boorstein]","startTime":621.31,"endTime":625.817,"body":"lot of the theories are kind of on"},{"speaker":"[bryan_boorstein]","startTime":625.857,"endTime":630.004,"body":"this whole like neurological side of you"},{"speaker":"[bryan_boorstein]","startTime":625.857,"endTime":630.004,"body":"know if you mobilize one limb but train"},{"speaker":"[bryan_boorstein]","startTime":630.084,"endTime":634.271,"body":"the good limb you know it will"},{"speaker":"[bryan_boorstein]","startTime":630.084,"endTime":634.271,"body":"provide some support to the other limb a"},{"speaker":"[bryan_boorstein]","startTime":634.351,"endTime":637.857,"body":"lot of people stating things like hey"},{"speaker":"[bryan_boorstein]","startTime":634.351,"endTime":637.857,"body":"the body is pretty magical you know got"},{"speaker":"[bryan_boorstein]","startTime":637.917,"endTime":641.022,"body":"to be even stuff like that i'm"},{"speaker":"[bryan_boorstein]","startTime":637.917,"endTime":641.022,"body":"not exactly sure"},{"speaker":"[aaron_straker]","startTime":640.87,"endTime":641.83,"body":"yeah it's a"},{"speaker":"[bryan_boorstein]","startTime":641.904,"endTime":642.124,"body":"where"},{"speaker":"[aaron_straker]","startTime":641.951,"endTime":642.211,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":642.224,"endTime":643.167,"body":"i stand this"},{"speaker":"[aaron_straker]","startTime":643.515,"endTime":645.4,"body":"very unhelpful theory just like"},{"speaker":"[bryan_boorstein]","startTime":645.636,"endTime":645.817,"body":"right"},{"speaker":"[aaron_straker]","startTime":645.721,"endTime":646.162,"body":"the bodies"},{"speaker":"[bryan_boorstein]","startTime":645.897,"endTime":646.277,"body":"right right"},{"speaker":"[aaron_straker]","startTime":646.383,"endTime":647.486,"body":"the body's magic"},{"speaker":"[bryan_boorstein]","startTime":648.361,"endTime":650.404,"body":"right you know it just doesn't want"},{"speaker":"[bryan_boorstein]","startTime":648.361,"endTime":650.404,"body":"one side to"},{"speaker":"[aaron_straker]","startTime":650.44,"endTime":651.73,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":650.444,"endTime":651.266,"body":"be bigger than the other"},{"speaker":"[aaron_straker]","startTime":651.971,"endTime":652.156,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":652.067,"endTime":654.972,"body":"the one one person did bring up"},{"speaker":"[bryan_boorstein]","startTime":652.067,"endTime":654.972,"body":"like who said that and i kind of"},{"speaker":"[bryan_boorstein]","startTime":655.012,"endTime":659.277,"body":"questioned it and then they were like"},{"speaker":"[bryan_boorstein]","startTime":655.012,"endTime":659.277,"body":"well you are right arm dominant so if"},{"speaker":"[bryan_boorstein]","startTime":659.317,"endTime":664.142,"body":"your left arm grows then maybe being"},{"speaker":"[bryan_boorstein]","startTime":659.317,"endTime":664.142,"body":"that your right arm is a dominant arm"},{"speaker":"[bryan_boorstein]","startTime":664.222,"endTime":671.19,"body":"that your body wants this this equality"},{"speaker":"[bryan_boorstein]","startTime":664.222,"endTime":671.19,"body":"more on the dominant side which maybe makes"},{"speaker":"[bryan_boorstein]","startTime":671.25,"endTime":675.698,"body":"sense at some level i also think"},{"speaker":"[bryan_boorstein]","startTime":671.25,"endTime":675.698,"body":"that it's very possible that it was just"},{"speaker":"[bryan_boorstein]","startTime":675.778,"endTime":681.028,"body":"like a one day error in measurement"},{"speaker":"[bryan_boorstein]","startTime":675.778,"endTime":681.028,"body":"not to say that ice creed up the"},{"speaker":"[bryan_boorstein]","startTime":681.068,"endTime":686.797,"body":"measurement per se but that one day"},{"speaker":"[bryan_boorstein]","startTime":681.068,"endTime":686.797,"body":"doesn't give you like a great sample size"},{"speaker":"[bryan_boorstein]","startTime":687.518,"endTime":690.563,"body":"so i think what i need to"},{"speaker":"[bryan_boorstein]","startTime":687.518,"endTime":690.563,"body":"do at the sixth month mark is measure"},{"speaker":"[bryan_boorstein]","startTime":690.663,"endTime":694.81,"body":"for like four straight days in a"},{"speaker":"[bryan_boorstein]","startTime":690.663,"endTime":694.81,"body":"row and then take the average um so"},{"speaker":"[bryan_boorstein]","startTime":694.85,"endTime":698.877,"body":"i think that that's for sure going"},{"speaker":"[bryan_boorstein]","startTime":694.85,"endTime":698.877,"body":"to happen i kind of wish i had"},{"speaker":"[bryan_boorstein]","startTime":698.917,"endTime":702.183,"body":"done that in the beginning too because"},{"speaker":"[bryan_boorstein]","startTime":698.917,"endTime":702.183,"body":"again the beginning number could have been an"},{"speaker":"[bryan_boorstein]","startTime":702.283,"endTime":705.368,"body":"outlier number it could have been like"},{"speaker":"[bryan_boorstein]","startTime":702.283,"endTime":705.368,"body":"one day where things were just a little"},{"speaker":"[bryan_boorstein]","startTime":705.448,"endTime":709.014,"body":"smaller and then now this day that"},{"speaker":"[bryan_boorstein]","startTime":705.448,"endTime":709.014,"body":"i measured halfway was maybe just a day"},{"speaker":"[bryan_boorstein]","startTime":709.094,"endTime":713.141,"body":"where things are a little bigger my"},{"speaker":"[bryan_boorstein]","startTime":709.094,"endTime":713.141,"body":"body weight was mostly the same it's like"},{"speaker":"[bryan_boorstein]","startTime":713.261,"endTime":717.95,"body":"one pound heavier now than it was"},{"speaker":"[bryan_boorstein]","startTime":713.261,"endTime":717.95,"body":"then tough to say if that had any"},{"speaker":"[bryan_boorstein]","startTime":718.03,"endTime":723.94,"body":"sort of impact probably unlikely and then"},{"speaker":"[bryan_boorstein]","startTime":718.03,"endTime":723.94,"body":"i also want to do a unilateral strength"},{"speaker":"[bryan_boorstein]","startTime":724.02,"endTime":727.265,"body":"test at the end so i obviously"},{"speaker":"[bryan_boorstein]","startTime":724.02,"endTime":727.265,"body":"haven't trained my right arm at it will"},{"speaker":"[bryan_boorstein]","startTime":727.305,"endTime":730.491,"body":"be six months at that point so"},{"speaker":"[bryan_boorstein]","startTime":727.305,"endTime":730.491,"body":"i want to do like curls with my"},{"speaker":"[bryan_boorstein]","startTime":730.571,"endTime":733.676,"body":"left arm to failure and then use"},{"speaker":"[bryan_boorstein]","startTime":730.571,"endTime":733.676,"body":"the same weight and do curl with my"},{"speaker":"[bryan_boorstein]","startTime":733.756,"endTime":737.282,"body":"right arm to failure and see if"},{"speaker":"[bryan_boorstein]","startTime":733.756,"endTime":737.282,"body":"my right arm is still stronger than my"},{"speaker":"[bryan_boorstein]","startTime":737.402,"endTime":739.706,"body":"left even though i haven't trained it"},{"speaker":"[bryan_boorstein]","startTime":737.402,"endTime":739.706,"body":"for six months i think that will be"},{"speaker":"[bryan_boorstein]","startTime":739.746,"endTime":743.392,"body":"some interesting data as well but i"},{"speaker":"[bryan_boorstein]","startTime":739.746,"endTime":743.392,"body":"don't really have a whole lot to say"},{"speaker":"[bryan_boorstein]","startTime":743.492,"endTime":745.856,"body":"on that i think i'll have a"},{"speaker":"[bryan_boorstein]","startTime":743.492,"endTime":745.856,"body":"lot more to say once this six months"},{"speaker":"[bryan_boorstein]","startTime":745.896,"endTime":753.867,"body":"is up and potentially some practical implications"},{"speaker":"[bryan_boorstein]","startTime":745.896,"endTime":753.867,"body":"for training going forward from there ah two"},{"speaker":"[bryan_boorstein]","startTime":753.927,"endTime":758.431,"body":"more really quick updates i just love"},{"speaker":"[bryan_boorstein]","startTime":753.927,"endTime":758.431,"body":"try tip it's such an amazing food i"},{"speaker":"[bryan_boorstein]","startTime":758.651,"endTime":762.234,"body":"uh it's just such a great way"},{"speaker":"[bryan_boorstein]","startTime":758.651,"endTime":762.234,"body":"to get protein so i buy this this"},{"speaker":"[bryan_boorstein]","startTime":762.294,"endTime":765.899,"body":"massive try tip once a week it's"},{"speaker":"[bryan_boorstein]","startTime":762.294,"endTime":765.899,"body":"like two and a half or three pounds"},{"speaker":"[bryan_boorstein]","startTime":766.019,"endTime":769.064,"body":"and i just girl it up and"},{"speaker":"[bryan_boorstein]","startTime":766.019,"endTime":769.064,"body":"slice it and dice it and eat it"},{"speaker":"[bryan_boorstein]","startTime":769.084,"endTime":772.63,"body":"throughout the week and it's been phenomenal"},{"speaker":"[bryan_boorstein]","startTime":769.084,"endTime":772.63,"body":"i'm just a huge fan of it it's"},{"speaker":"[bryan_boorstein]","startTime":772.67,"endTime":779.021,"body":"also pretty lean i did my first"},{"speaker":"[bryan_boorstein]","startTime":772.67,"endTime":779.021,"body":"peloton i last week and it was excruciatingly"},{"speaker":"[bryan_boorstein]","startTime":779.101,"endTime":783.929,"body":"boring i i don't know what people"},{"speaker":"[bryan_boorstein]","startTime":779.101,"endTime":783.929,"body":"love about just sitting on a bike in"},{"speaker":"[bryan_boorstein]","startTime":783.989,"endTime":788.476,"body":"a room when you could be outside"},{"speaker":"[bryan_boorstein]","startTime":783.989,"endTime":788.476,"body":"moving around getting fresh air i did a"},{"speaker":"[bryan_boorstein]","startTime":788.556,"endTime":793.241,"body":"zone to ride so it was like"},{"speaker":"[bryan_boorstein]","startTime":788.556,"endTime":793.241,"body":"an hour of staring at a screen as"},{"speaker":"[bryan_boorstein]","startTime":793.301,"endTime":801.421,"body":"i ride through where was i in"},{"speaker":"[bryan_boorstein]","startTime":793.301,"endTime":801.421,"body":"malaysia somewhere and and i actually found it"},{"speaker":"[bryan_boorstein]","startTime":801.481,"endTime":805.407,"body":"extremely difficult to get my heart rate"},{"speaker":"[bryan_boorstein]","startTime":801.481,"endTime":805.407,"body":"into zone to that was the part i"},{"speaker":"[bryan_boorstein]","startTime":805.447,"endTime":809.133,"body":"think i was the most surprised about"},{"speaker":"[bryan_boorstein]","startTime":805.447,"endTime":809.133,"body":"is that my legs and the lactic acid"},{"speaker":"[bryan_boorstein]","startTime":809.193,"endTime":816.031,"body":"built up in my legs was ah"},{"speaker":"[bryan_boorstein]","startTime":809.193,"endTime":816.031,"body":"so so large that i literally couldn't push"},{"speaker":"[bryan_boorstein]","startTime":816.131,"endTime":818.836,"body":"my heart rate into zone too so"},{"speaker":"[bryan_boorstein]","startTime":816.131,"endTime":818.836,"body":"for me zone two is going to be"},{"speaker":"[bryan_boorstein]","startTime":819.296,"endTime":822.962,"body":"above a hundred and twenty six beats"},{"speaker":"[bryan_boorstein]","startTime":819.296,"endTime":822.962,"body":"per minute is kind of the range i'm"},{"speaker":"[bryan_boorstein]","startTime":823.002,"endTime":826.007,"body":"looking for maybe was a hundred and"},{"speaker":"[bryan_boorstein]","startTime":823.002,"endTime":826.007,"body":"twenty two but i was basically hanging out"},{"speaker":"[bryan_boorstein]","startTime":826.068,"endTime":830.154,"body":"at like a hundred and ten to"},{"speaker":"[bryan_boorstein]","startTime":826.068,"endTime":830.154,"body":"a hundred and fifteen beats per minute and"},{"speaker":"[bryan_boorstein]","startTime":830.194,"endTime":833.54,"body":"then the final fifteen minutes of the"},{"speaker":"[bryan_boorstein]","startTime":830.194,"endTime":833.54,"body":"sixty minutes i was like you know what"},{"speaker":"[bryan_boorstein]","startTime":833.66,"endTime":836.725,"body":"screw it i'm just going to push"},{"speaker":"[bryan_boorstein]","startTime":833.66,"endTime":836.725,"body":"my heart right up and i had to"},{"speaker":"[bryan_boorstein]","startTime":837.186,"endTime":842.587,"body":"push my legs to like a very"},{"speaker":"[bryan_boorstein]","startTime":837.186,"endTime":842.587,"body":"very very uncomfortable and unsustainable amount of lactic"},{"speaker":"[bryan_boorstein]","startTime":842.708,"endTime":847.049,"body":"acid just to be able to get"},{"speaker":"[bryan_boorstein]","startTime":842.708,"endTime":847.049,"body":"my heart rate up into the zone to"},{"speaker":"[bryan_boorstein]","startTime":847.249,"endTime":850.576,"body":"reading so i don't know if biking"},{"speaker":"[bryan_boorstein]","startTime":847.249,"endTime":850.576,"body":"on the peloton is going to be super"},{"speaker":"[bryan_boorstein]","startTime":850.616,"endTime":854.444,"body":"efficient until i can clear lactic acid"},{"speaker":"[bryan_boorstein]","startTime":850.616,"endTime":854.444,"body":"a little bit better from my legs"},{"speaker":"[aaron_straker]","startTime":856.3,"endTime":856.32,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":856.316,"endTime":860.463,"body":"and then final update is i'm going"},{"speaker":"[bryan_boorstein]","startTime":856.316,"endTime":860.463,"body":"to winter park this coming week end to"},{"speaker":"[bryan_boorstein]","startTime":860.543,"endTime":864.63,"body":"have a big sky day which should"},{"speaker":"[bryan_boorstein]","startTime":860.543,"endTime":864.63,"body":"be super fun and then in one month"},{"speaker":"[bryan_boorstein]","startTime":864.91,"endTime":868.837,"body":"from today we leave for our cross"},{"speaker":"[bryan_boorstein]","startTime":864.91,"endTime":868.837,"body":"country road trip to an diego where we're"},{"speaker":"[bryan_boorstein]","startTime":868.857,"endTime":872.643,"body":"going to be spending six weeks we"},{"speaker":"[bryan_boorstein]","startTime":868.857,"endTime":872.643,"body":"are still looking for a nanny so i"},{"speaker":"[bryan_boorstein]","startTime":872.663,"endTime":875.708,"body":"don't know how many people here are"},{"speaker":"[bryan_boorstein]","startTime":872.663,"endTime":875.708,"body":"even touched into the nanny world out in"},{"speaker":"[bryan_boorstein]","startTime":875.769,"endTime":881.057,"body":"san diego or if you know anybody"},{"speaker":"[bryan_boorstein]","startTime":875.769,"endTime":881.057,"body":"out there but we looking for nanny from"},{"speaker":"[bryan_boorstein]","startTime":881.258,"endTime":886.547,"body":"eight to two or eight to three"},{"speaker":"[bryan_boorstein]","startTime":881.258,"endTime":886.547,"body":"on the week days from february twentieth through"},{"speaker":"[bryan_boorstein]","startTime":886.647,"endTime":891.254,"body":"march twenty fourth so if anyone's touched"},{"speaker":"[bryan_boorstein]","startTime":886.647,"endTime":891.254,"body":"into that network we haven't had any luck"},{"speaker":"[bryan_boorstein]","startTime":891.555,"endTime":897.001,"body":"yet on care dot com it may"},{"speaker":"[bryan_boorstein]","startTime":891.555,"endTime":897.001,"body":"just be too far out so that is"},{"speaker":"[bryan_boorstein]","startTime":897.161,"endTime":899.904,"body":"it do you have anything to add"},{"speaker":"[bryan_boorstein]","startTime":897.161,"endTime":899.904,"body":"before we jump into the episode"},{"speaker":"[aaron_straker]","startTime":900.8,"endTime":904.006,"body":"um sure yeah i love that you"},{"speaker":"[aaron_straker]","startTime":900.8,"endTime":904.006,"body":"guys are going back to san diego for"},{"speaker":"[aaron_straker]","startTime":904.086,"endTime":907.151,"body":"six weeks that's the time you went"},{"speaker":"[aaron_straker]","startTime":904.086,"endTime":907.151,"body":"for last year right is that just like"},{"speaker":"[aaron_straker]","startTime":907.191,"endTime":910.597,"body":"something you guys are kay we're going"},{"speaker":"[aaron_straker]","startTime":907.191,"endTime":910.597,"body":"to go for six weeks at the close"},{"speaker":"[aaron_straker]","startTime":910.677,"endTime":914.253,"body":"end of winter to take our family"},{"speaker":"[aaron_straker]","startTime":910.677,"endTime":914.253,"body":"there and enjoy it sort of thing"},{"speaker":"[bryan_boorstein]","startTime":914.916,"endTime":918.402,"body":"yeah get away from the dead of"},{"speaker":"[bryan_boorstein]","startTime":914.916,"endTime":918.402,"body":"winter here we tend to get the most"},{"speaker":"[bryan_boorstein]","startTime":918.502,"endTime":924.192,"body":"snow in february march time frame here"},{"speaker":"[bryan_boorstein]","startTime":918.502,"endTime":924.192,"body":"and we've already obviously been dealing with winter"},{"speaker":"[bryan_boorstein]","startTime":924.272,"endTime":925.073,"body":"for a number of months"},{"speaker":"[aaron_straker]","startTime":925.62,"endTime":925.762,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":925.914,"endTime":929.12,"body":"it's also pass well that this is"},{"speaker":"[bryan_boorstein]","startTime":925.914,"endTime":929.12,"body":"the final year that we can do this"},{"speaker":"[bryan_boorstein]","startTime":929.761,"endTime":934.749,"body":"umbrisonwill be in kinder garden next year"},{"speaker":"[bryan_boorstein]","startTime":929.761,"endTime":934.749,"body":"so it's probably likely that we can still"},{"speaker":"[bryan_boorstein]","startTime":934.809,"endTime":938.916,"body":"do it one more year have a"},{"speaker":"[bryan_boorstein]","startTime":934.809,"endTime":938.916,"body":"bit more trepidation about doing it when he's"},{"speaker":"[bryan_boorstein]","startTime":938.996,"endTime":942.944,"body":"in first grade and taking him out"},{"speaker":"[bryan_boorstein]","startTime":938.996,"endTime":942.944,"body":"of lessons for that long as it is"},{"speaker":"[bryan_boorstein]","startTime":943.936,"endTime":948.363,"body":"we're taking him out of his monastery"},{"speaker":"[bryan_boorstein]","startTime":943.936,"endTime":948.363,"body":"school here and we have to keep paying"},{"speaker":"[bryan_boorstein]","startTime":948.463,"endTime":952.169,"body":"because we have to reserve his spot"},{"speaker":"[bryan_boorstein]","startTime":948.463,"endTime":952.169,"body":"so essentially we're like paying our mortgage"},{"speaker":"[aaron_straker]","startTime":952.3,"endTime":952.521,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":952.53,"endTime":957.098,"body":"we're getting a place in san diego"},{"speaker":"[bryan_boorstein]","startTime":952.53,"endTime":957.098,"body":"we're paying his school we're paying a nanny"},{"speaker":"[bryan_boorstein]","startTime":957.178,"endTime":957.518,"body":"in san"},{"speaker":"[aaron_straker]","startTime":957.55,"endTime":957.73,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":957.558,"endTime":963.208,"body":"diego and it's just like these ridiculous"},{"speaker":"[bryan_boorstein]","startTime":957.558,"endTime":963.208,"body":"double costs that just oh man they escalate"},{"speaker":"[aaron_straker]","startTime":963.161,"endTime":963.182,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":963.288,"endTime":964.109,"body":"so quickly so"},{"speaker":"[aaron_straker]","startTime":964.49,"endTime":964.712,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":964.51,"endTime":968.44,"body":"the the r i for me is"},{"speaker":"[bryan_boorstein]","startTime":964.51,"endTime":968.44,"body":"severely diminishing this point"},{"speaker":"[aaron_straker]","startTime":968.91,"endTime":971.314,"body":"yeah when when you when you bring"},{"speaker":"[aaron_straker]","startTime":968.91,"endTime":971.314,"body":"in those very"},{"speaker":"[bryan_boorstein]","startTime":971.196,"endTime":972.057,"body":"uh"},{"speaker":"[aaron_straker]","startTime":971.414,"endTime":973.578,"body":"valid points yeah i could see that"},{"speaker":"[bryan_boorstein]","startTime":974.683,"endTime":974.844,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":975.021,"endTime":975.802,"body":"there was what"},{"speaker":"[bryan_boorstein]","startTime":975.726,"endTime":977.406,"body":"oh"},{"speaker":"[aaron_straker]","startTime":975.862,"endTime":978.828,"body":"was the oh the zone tube yeah"},{"speaker":"[aaron_straker]","startTime":975.862,"endTime":978.828,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":978.717,"endTime":978.858,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":980.33,"endTime":983.274,"body":"the irony in the man i'm going"},{"speaker":"[aaron_straker]","startTime":980.33,"endTime":983.274,"body":"to do my zone to on the bike"},{"speaker":"[aaron_straker]","startTime":983.375,"endTime":987.782,"body":"its chill you know it doesn't really"},{"speaker":"[aaron_straker]","startTime":983.375,"endTime":987.782,"body":"work that way because you need to do"},{"speaker":"[aaron_straker]","startTime":987.842,"endTime":990.847,"body":"it on something that you can support"},{"speaker":"[aaron_straker]","startTime":987.842,"endTime":990.847,"body":"your body that you are supporting your own"},{"speaker":"[aaron_straker]","startTime":990.887,"endTime":994.933,"body":"body weight which makes it the efforts"},{"speaker":"[aaron_straker]","startTime":990.887,"endTime":994.933,"body":"so much higher or you just smoke your"},{"speaker":"[aaron_straker]","startTime":994.993,"endTime":998.557,"body":"legs and then you're trashing your recovery"},{"speaker":"[aaron_straker]","startTime":994.993,"endTime":998.557,"body":"for you know whatever"},{"speaker":"[bryan_boorstein]","startTime":998.612,"endTime":998.795,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":998.657,"endTime":1004.203,"body":"next leg day it's it's hard to"},{"speaker":"[aaron_straker]","startTime":998.657,"endTime":1004.203,"body":"panage that one that's the exact scenario that"},{"speaker":"[aaron_straker]","startTime":1004.283,"endTime":1007.547,"body":"i ran into myself when i was"},{"speaker":"[aaron_straker]","startTime":1004.283,"endTime":1007.547,"body":"trying to introduce me to as i couldn't"},{"speaker":"[aaron_straker]","startTime":1007.587,"endTime":1009.209,"body":"do it on i couldn't get my"},{"speaker":"[aaron_straker]","startTime":1007.587,"endTime":1009.209,"body":"heart right high enough"},{"speaker":"[bryan_boorstein]","startTime":1009.886,"endTime":1012.891,"body":"so i can do it on the"},{"speaker":"[bryan_boorstein]","startTime":1009.886,"endTime":1012.891,"body":"bike outside and i think it's because the"},{"speaker":"[bryan_boorstein]","startTime":1012.971,"endTime":1017.558,"body":"upper body is involved to with like"},{"speaker":"[bryan_boorstein]","startTime":1012.971,"endTime":1017.558,"body":"the turning and the moving and the gripping"},{"speaker":"[bryan_boorstein]","startTime":1017.578,"endTime":1021.064,"body":"the handle bars on the peloton literally"},{"speaker":"[bryan_boorstein]","startTime":1017.578,"endTime":1021.064,"body":"like the handle bars are just there to"},{"speaker":"[bryan_boorstein]","startTime":1021.144,"endTime":1022.467,"body":"support you so you're not"},{"speaker":"[aaron_straker]","startTime":1022.428,"endTime":1023.1,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":1022.587,"endTime":1026.854,"body":"actually exerting any effort in your upper"},{"speaker":"[bryan_boorstein]","startTime":1022.587,"endTime":1026.854,"body":"body so i think that idea of kind"},{"speaker":"[bryan_boorstein]","startTime":1026.894,"endTime":1031.3609999999999,"body":"of using your upper body and lower"},{"speaker":"[bryan_boorstein]","startTime":1026.894,"endTime":1031.3609999999999,"body":"body simultaneously makes it a bit more effective"},{"speaker":"[bryan_boorstein]","startTime":1031.422,"endTime":1035.6889999999999,"body":"outside but you also have the deviation"},{"speaker":"[bryan_boorstein]","startTime":1031.422,"endTime":1035.6889999999999,"body":"and like hills and stuff like that so"},{"speaker":"[bryan_boorstein]","startTime":1035.749,"endTime":1039.355,"body":"then you potentially can fall in and"},{"speaker":"[bryan_boorstein]","startTime":1035.749,"endTime":1039.355,"body":"out of zone to which is also not"},{"speaker":"[bryan_boorstein]","startTime":1039.996,"endTime":1044.603,"body":"ideal if you're training the zone to"},{"speaker":"[bryan_boorstein]","startTime":1039.996,"endTime":1044.603,"body":"system so i don't know man i'm gonna"},{"speaker":"[bryan_boorstein]","startTime":1044.644,"endTime":1049.297,"body":"have to think about this figure out"},{"speaker":"[bryan_boorstein]","startTime":1044.644,"endTime":1049.297,"body":"what the right approach is but yeah the"},{"speaker":"[bryan_boorstein]","startTime":1049.338,"endTime":1053.058,"body":"peloton is just super boring m yeah"},{"speaker":"[aaron_straker]","startTime":1053.152,"endTime":1054.073,"body":"cool yeah nothing"},{"speaker":"[bryan_boorstein]","startTime":1054.107,"endTime":1054.269,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1054.133,"endTime":1055.514,"body":"else for me i'm"},{"speaker":"[bryan_boorstein]","startTime":1055.528,"endTime":1055.671,"body":"right"},{"speaker":"[aaron_straker]","startTime":1055.554,"endTime":1059.358,"body":"sure we'll have more conversations around the"},{"speaker":"[aaron_straker]","startTime":1055.554,"endTime":1059.358,"body":"arm training which i'm pumped to talk about"},{"speaker":"[aaron_straker]","startTime":1059.398,"endTime":1060.619,"body":"more when that time comes but"},{"speaker":"[bryan_boorstein]","startTime":1061.226,"endTime":1061.967,"body":"yeah for sure"},{"speaker":"[aaron_straker]","startTime":1061.923,"endTime":1062.466,"body":"let's dive in"},{"speaker":"[bryan_boorstein]","startTime":1062.608,"endTime":1065.854,"body":"all right sweet so i had"},{"speaker":"[aaron_straker]","startTime":1065.762,"endTime":1065.843,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1065.914,"endTime":1068.818,"body":"a number of studies i was going"},{"speaker":"[bryan_boorstein]","startTime":1065.914,"endTime":1068.818,"body":"to talk about on here and i narrowed"},{"speaker":"[bryan_boorstein]","startTime":1068.879,"endTime":1074.147,"body":"it down to three that i want"},{"speaker":"[bryan_boorstein]","startTime":1068.879,"endTime":1074.147,"body":"to talk about in more detail and then"},{"speaker":"[bryan_boorstein]","startTime":1074.267,"endTime":1077.85,"body":"two that i kind of want to"},{"speaker":"[bryan_boorstein]","startTime":1074.267,"endTime":1077.85,"body":"glance over a little bit quicker and then"},{"speaker":"[bryan_boorstein]","startTime":1077.89,"endTime":1081.634,"body":"i may reference one or two others"},{"speaker":"[bryan_boorstein]","startTime":1077.89,"endTime":1081.634,"body":"along the way but not really dwell on"},{"speaker":"[bryan_boorstein]","startTime":1081.674,"endTime":1089.319,"body":"them too much so before we get"},{"speaker":"[bryan_boorstein]","startTime":1081.674,"endTime":1089.319,"body":"started here i think the first thing that"},{"speaker":"[bryan_boorstein]","startTime":1089.339,"endTime":1094.25,"body":"we need to do is talk about"},{"speaker":"[bryan_boorstein]","startTime":1089.339,"endTime":1094.25,"body":"some of the problems with research as it"},{"speaker":"[bryan_boorstein]","startTime":1094.31,"endTime":1100.38,"body":"exists currently and one of the big"},{"speaker":"[bryan_boorstein]","startTime":1094.31,"endTime":1100.38,"body":"problems that we actually kind of resolved in"},{"speaker":"[bryan_boorstein]","startTime":1100.46,"endTime":1104.968,"body":"some ways with the first study i'm"},{"speaker":"[bryan_boorstein]","startTime":1100.46,"endTime":1104.968,"body":"going to talk about is scarpelly twenty twenty"},{"speaker":"[bryan_boorstein]","startTime":1105.649,"endTime":1110.838,"body":"but some of the big problems that"},{"speaker":"[bryan_boorstein]","startTime":1105.649,"endTime":1110.838,"body":"we had before this study was that people"},{"speaker":"[bryan_boorstein]","startTime":1110.878,"endTime":1117.008,"body":"would be assigned to these random volume"},{"speaker":"[bryan_boorstein]","startTime":1110.878,"endTime":1117.008,"body":"groups so they might have for example a"},{"speaker":"[bryan_boorstein]","startTime":1117.068,"endTime":1120.674,"body":"study where there's a ten set group"},{"speaker":"[bryan_boorstein]","startTime":1117.068,"endTime":1120.674,"body":"a fifteen set group and a twenty set"},{"speaker":"[bryan_boorstein]","startTime":1120.734,"endTime":1127.526,"body":"group and so you would immediately assume"},{"speaker":"[bryan_boorstein]","startTime":1120.734,"endTime":1127.526,"body":"okay low volume medium volume high volume actually"},{"speaker":"[bryan_boorstein]","startTime":1127.546,"endTime":1130.892,"body":"you know let's use an exact study"},{"speaker":"[bryan_boorstein]","startTime":1127.546,"endTime":1130.892,"body":"from my from my thing as we talk"},{"speaker":"[bryan_boorstein]","startTime":1130.952,"endTime":1135.66,"body":"about this so there was a study"},{"speaker":"[bryan_boorstein]","startTime":1130.952,"endTime":1135.66,"body":"by heels grave and colleagues from i think"},{"speaker":"[bryan_boorstein]","startTime":1135.72,"endTime":1140.108,"body":"it was two thousand nineteen and they"},{"speaker":"[bryan_boorstein]","startTime":1135.72,"endTime":1140.108,"body":"had them actually do have very similar thing"},{"speaker":"[bryan_boorstein]","startTime":1140.168,"endTime":1146.576,"body":"which was nine sets eighteen sets and"},{"speaker":"[bryan_boorstein]","startTime":1140.168,"endTime":1146.576,"body":"twenty seven sets of bicep work um over"},{"speaker":"[bryan_boorstein]","startTime":1146.657,"endTime":1150.722,"body":"six weeks and they measured the results"},{"speaker":"[bryan_boorstein]","startTime":1146.657,"endTime":1150.722,"body":"with ultra sound so this is one of"},{"speaker":"[bryan_boorstein]","startTime":1150.742,"endTime":1155.039,"body":"the studies i didn't want to talk"},{"speaker":"[bryan_boorstein]","startTime":1150.742,"endTime":1155.039,"body":"about in detail but i think it's relevant"},{"speaker":"[bryan_boorstein]","startTime":1155.099,"endTime":1159.687,"body":"here because what it represents is this"},{"speaker":"[bryan_boorstein]","startTime":1155.099,"endTime":1159.687,"body":"problem in research which is that people are"},{"speaker":"[bryan_boorstein]","startTime":1160.127,"endTime":1163.593,"body":"randomly put into a nine set group"},{"speaker":"[bryan_boorstein]","startTime":1160.127,"endTime":1163.593,"body":"an eighteen set group or a twenty seven"},{"speaker":"[bryan_boorstein]","startTime":1163.633,"endTime":1170.0,"body":"set group with no relevant to their"},{"speaker":"[bryan_boorstein]","startTime":1163.633,"endTime":1170.0,"body":"history of training so imagine that you are"},{"speaker":"[bryan_boorstein]","startTime":1170.08,"endTime":1179.99,"body":"somebody that is placed into the nine"},{"speaker":"[bryan_boorstein]","startTime":1170.08,"endTime":1179.99,"body":"set group and told that you are doing"},{"speaker":"[bryan_boorstein]","startTime":1180.31,"endTime":1186.529,"body":"low volume but you were doing five"},{"speaker":"[bryan_boorstein]","startTime":1180.31,"endTime":1186.529,"body":"sets prior to that so suddenly you're in"},{"speaker":"[bryan_boorstein]","startTime":1186.549,"endTime":1191.359,"body":"the nine set group but that is"},{"speaker":"[bryan_boorstein]","startTime":1186.549,"endTime":1191.359,"body":"a eighty sum per cent increase in your"},{"speaker":"[bryan_boorstein]","startTime":1191.459,"endTime":1195.766,"body":"training volume from five to nine sets"},{"speaker":"[bryan_boorstein]","startTime":1191.459,"endTime":1195.766,"body":"so your results in that study are going"},{"speaker":"[bryan_boorstein]","startTime":1195.786,"endTime":1201.035,"body":"to be represented uh like you 'regonna"},{"speaker":"[bryan_boorstein]","startTime":1195.786,"endTime":1201.035,"body":"be perceived as if you're doing more volume"},{"speaker":"[bryan_boorstein]","startTime":1201.075,"endTime":1206.003,"body":"even the global perception is that you're"},{"speaker":"[bryan_boorstein]","startTime":1201.075,"endTime":1206.003,"body":"doing less volume so without individual data you"},{"speaker":"[bryan_boorstein]","startTime":1206.044,"endTime":1212.274,"body":"couldn't possibly have any insight into that"},{"speaker":"[bryan_boorstein]","startTime":1206.044,"endTime":1212.274,"body":"alternatively you could have somebody placed into the"},{"speaker":"[bryan_boorstein]","startTime":1213.035,"endTime":1217.703,"body":"twenty seven set group and maybe they"},{"speaker":"[bryan_boorstein]","startTime":1213.035,"endTime":1217.703,"body":"were doing forty two sets prior and so"},{"speaker":"[bryan_boorstein]","startTime":1217.803,"endTime":1223.172,"body":"suddenly they're placed into this high volume"},{"speaker":"[bryan_boorstein]","startTime":1217.803,"endTime":1223.172,"body":"group but in actuality they're lowering their volume"},{"speaker":"[bryan_boorstein]","startTime":1223.833,"endTime":1228.298,"body":"so this is the number one problem"},{"speaker":"[bryan_boorstein]","startTime":1223.833,"endTime":1228.298,"body":"with volume studies in generals we have no"},{"speaker":"[bryan_boorstein]","startTime":1228.418,"endTime":1234.323,"body":"idea what someone's prior volume is um"},{"speaker":"[bryan_boorstein]","startTime":1228.418,"endTime":1234.323,"body":"well enter scar pelly twenty twenty which is"},{"speaker":"[bryan_boorstein]","startTime":1234.503,"endTime":1241.073,"body":"a really really cool study where people"},{"speaker":"[bryan_boorstein]","startTime":1234.503,"endTime":1241.073,"body":"actually were asked what their prior volume was"},{"speaker":"[bryan_boorstein]","startTime":1241.213,"endTime":1245.64,"body":"for a number of weeks leading up"},{"speaker":"[bryan_boorstein]","startTime":1241.213,"endTime":1245.64,"body":"to the study and then their volume was"},{"speaker":"[bryan_boorstein]","startTime":1246.762,"endTime":1252.029,"body":"dictated based on their prior volume so"},{"speaker":"[bryan_boorstein]","startTime":1246.762,"endTime":1252.029,"body":"one leg there was was legget legs only"},{"speaker":"[bryan_boorstein]","startTime":1252.81,"endTime":1258.487,"body":"one leg would be doing a nominal"},{"speaker":"[bryan_boorstein]","startTime":1252.81,"endTime":1258.487,"body":"twenty two sets because that seemed to be"},{"speaker":"[bryan_boorstein]","startTime":1258.527,"endTime":1262.554,"body":"the average across a number of different"},{"speaker":"[bryan_boorstein]","startTime":1258.527,"endTime":1262.554,"body":"research studies that are out there so they"},{"speaker":"[bryan_boorstein]","startTime":1262.594,"endTime":1266.641,"body":"just decided hey twenty two seems like"},{"speaker":"[bryan_boorstein]","startTime":1262.594,"endTime":1266.641,"body":"a pretty good number and then the other"},{"speaker":"[bryan_boorstein]","startTime":1266.721,"endTime":1271.629,"body":"leg was doing twenty per cent more"},{"speaker":"[bryan_boorstein]","startTime":1266.721,"endTime":1271.629,"body":"than what you were doing previously so if"},{"speaker":"[bryan_boorstein]","startTime":1271.689,"endTime":1277.539,"body":"somebody was doing twelve sets previously you"},{"speaker":"[bryan_boorstein]","startTime":1271.689,"endTime":1277.539,"body":"add twenty percent they're now doing fifteen sets"},{"speaker":"[bryan_boorstein]","startTime":1277.599,"endTime":1282.247,"body":"on one leg and then the other"},{"speaker":"[bryan_boorstein]","startTime":1277.599,"endTime":1282.247,"body":"leg is doing twenty two i knew that"},{"speaker":"[bryan_boorstein]","startTime":1282.287,"endTime":1287.275,"body":"this study existed and i knew how"},{"speaker":"[bryan_boorstein]","startTime":1282.287,"endTime":1287.275,"body":"important it was to this discussion in fact"},{"speaker":"[bryan_boorstein]","startTime":1287.355,"endTime":1290.701,"body":"i knew that it was going to"},{"speaker":"[bryan_boorstein]","startTime":1287.355,"endTime":1290.701,"body":"be the number one most important piece of"},{"speaker":"[bryan_boorstein]","startTime":1290.761,"endTime":1297.048,"body":"this whole discussion and i v he"},{"speaker":"[bryan_boorstein]","startTime":1290.761,"endTime":1297.048,"body":"clearly remember walking along the bay path in"},{"speaker":"[bryan_boorstein]","startTime":1297.148,"endTime":1304.621,"body":"san diego last winter when we were"},{"speaker":"[bryan_boorstein]","startTime":1297.148,"endTime":1304.621,"body":"out there visiting and listening to eric helms"},{"speaker":"[bryan_boorstein]","startTime":1305.182,"endTime":1311.011,"body":"talk about the individual data from this"},{"speaker":"[bryan_boorstein]","startTime":1305.182,"endTime":1311.011,"body":"so there were sixteen participants and was actually"},{"speaker":"[bryan_boorstein]","startTime":1311.132,"endTime":1315.859,"body":"referencing this participant you know started at"},{"speaker":"[bryan_boorstein]","startTime":1311.132,"endTime":1315.859,"body":"this volume and added this much volume and"},{"speaker":"[bryan_boorstein]","startTime":1316.2,"endTime":1319.265,"body":"his legs you know one leg grew"},{"speaker":"[bryan_boorstein]","startTime":1316.2,"endTime":1319.265,"body":"by this much the other leg grew by"},{"speaker":"[bryan_boorstein]","startTime":1319.305,"endTime":1325.095,"body":"this didn't grow or whatever whatever so"},{"speaker":"[bryan_boorstein]","startTime":1319.305,"endTime":1325.095,"body":"i knew this individual data existed when i"},{"speaker":"[bryan_boorstein]","startTime":1325.175,"endTime":1330.163,"body":"started researching this episode the first thing"},{"speaker":"[bryan_boorstein]","startTime":1325.175,"endTime":1330.163,"body":"i did was go to scarpelly twenty twenty"},{"speaker":"[bryan_boorstein]","startTime":1330.364,"endTime":1335.301,"body":"and literally read entire study that was"},{"speaker":"[bryan_boorstein]","startTime":1330.364,"endTime":1335.301,"body":"available to try and find the individual data"},{"speaker":"[bryan_boorstein]","startTime":1336.636,"endTime":1341.023,"body":"much to my dismay there was no"},{"speaker":"[bryan_boorstein]","startTime":1336.636,"endTime":1341.023,"body":"individual data in the study it was not"},{"speaker":"[bryan_boorstein]","startTime":1341.103,"endTime":1344.769,"body":"released so i was like what in"},{"speaker":"[bryan_boorstein]","startTime":1341.103,"endTime":1344.769,"body":"the world is going on like i felt"},{"speaker":"[bryan_boorstein]","startTime":1344.809,"endTime":1348.055,"body":"like i was going crazy for a"},{"speaker":"[bryan_boorstein]","startTime":1344.809,"endTime":1348.055,"body":"day and i went out on this mission"},{"speaker":"[bryan_boorstein]","startTime":1348.696,"endTime":1354.339,"body":"try to find this individual data um"},{"speaker":"[bryan_boorstein]","startTime":1348.696,"endTime":1354.339,"body":"so i asked a number of different people"},{"speaker":"[bryan_boorstein]","startTime":1354.439,"endTime":1359.337,"body":"that i communicate with in the kind"},{"speaker":"[bryan_boorstein]","startTime":1354.439,"endTime":1359.337,"body":"of evidence space field here ended up having"},{"speaker":"[bryan_boorstein]","startTime":1359.397,"endTime":1365.84,"body":"a conversation with the data driven guys"},{"speaker":"[bryan_boorstein]","startTime":1359.397,"endTime":1365.84,"body":"about whether they knew where this data was"},{"speaker":"[bryan_boorstein]","startTime":1365.92,"endTime":1369.526,"body":"or if they had this data and"},{"speaker":"[bryan_boorstein]","startTime":1365.92,"endTime":1369.526,"body":"they were like no no no we don't"},{"speaker":"[bryan_boorstein]","startTime":1369.566,"endTime":1371.77,"body":"have the data but man would it"},{"speaker":"[bryan_boorstein]","startTime":1369.566,"endTime":1371.77,"body":"be cool to have it and i was"},{"speaker":"[bryan_boorstein]","startTime":1371.79,"endTime":1375.075,"body":"like yeah so like i know helms"},{"speaker":"[bryan_boorstein]","startTime":1371.79,"endTime":1375.075,"body":"must have it because he talked about it"},{"speaker":"[bryan_boorstein]","startTime":1375.156,"endTime":1379.383,"body":"this podcast and they were like yeah"},{"speaker":"[bryan_boorstein]","startTime":1375.156,"endTime":1379.383,"body":"we think that kreger got it from the"},{"speaker":"[bryan_boorstein]","startTime":1379.583,"endTime":1384.672,"body":"author and then helms got it from"},{"speaker":"[bryan_boorstein]","startTime":1379.583,"endTime":1384.672,"body":"kreger so then i'm sending helms this message"},{"speaker":"[bryan_boorstein]","startTime":1385.573,"endTime":1392.284,"body":"and and he was so nice to"},{"speaker":"[bryan_boorstein]","startTime":1385.573,"endTime":1392.284,"body":"bestow upon me this individual data he told"},{"speaker":"[bryan_boorstein]","startTime":1392.324,"endTime":1395.57,"body":"me to ask kreger make sure i"},{"speaker":"[bryan_boorstein]","startTime":1392.324,"endTime":1395.57,"body":"could talk about it which i did and"},{"speaker":"[bryan_boorstein]","startTime":1395.65,"endTime":1399.136,"body":"kreger was nice enough to let me"},{"speaker":"[bryan_boorstein]","startTime":1395.65,"endTime":1399.136,"body":"talk about it so thanks to those you"},{"speaker":"[bryan_boorstein]","startTime":1399.176,"endTime":1405.736,"body":"guys were here right now and we"},{"speaker":"[bryan_boorstein]","startTime":1399.176,"endTime":1405.736,"body":"are talking about this data so in this"},{"speaker":"[bryan_boorstein]","startTime":1405.796,"endTime":1411.746,"body":"study one of the coolest parts about"},{"speaker":"[bryan_boorstein]","startTime":1405.796,"endTime":1411.746,"body":"it is that the volume for the individualized"},{"speaker":"[bryan_boorstein]","startTime":1411.947,"endTime":1417.195,"body":"leg and the volume for the just"},{"speaker":"[bryan_boorstein]","startTime":1411.947,"endTime":1417.195,"body":"general twenty two set leg was really real"},{"speaker":"[bryan_boorstein]","startTime":1417.376,"endTime":1422.384,"body":"close it ended up being like twenty"},{"speaker":"[bryan_boorstein]","startTime":1417.376,"endTime":1422.384,"body":"three point something sets on one of the"},{"speaker":"[bryan_boorstein]","startTime":1422.424,"endTime":1425.71,"body":"legs on the individualized leg and then"},{"speaker":"[bryan_boorstein]","startTime":1422.424,"endTime":1425.71,"body":"twenty two on the other leg and the"},{"speaker":"[bryan_boorstein]","startTime":1425.75,"endTime":1431.98,"body":"reason this matters is because if it"},{"speaker":"[bryan_boorstein]","startTime":1425.75,"endTime":1431.98,"body":"was a huge disparity between the individual leg"},{"speaker":"[bryan_boorstein]","startTime":1432.281,"endTime":1436.908,"body":"in volume and the nominal twenty two"},{"speaker":"[bryan_boorstein]","startTime":1432.281,"endTime":1436.908,"body":"set leg then people could just say like"},{"speaker":"[bryan_boorstein]","startTime":1437.089,"endTime":1441.705,"body":"oh well the reason that the individual"},{"speaker":"[bryan_boorstein]","startTime":1437.089,"endTime":1441.705,"body":"leg did better was because it did volume"},{"speaker":"[bryan_boorstein]","startTime":1442.506,"endTime":1447.774,"body":"but in this case you can't actually"},{"speaker":"[bryan_boorstein]","startTime":1442.506,"endTime":1447.774,"body":"say that because they are close there's no"},{"speaker":"[bryan_boorstein]","startTime":1449.217,"endTime":1452.582,"body":"significant difference in the number of total"},{"speaker":"[bryan_boorstein]","startTime":1449.217,"endTime":1452.582,"body":"sets that each leg was doing so when"},{"speaker":"[bryan_boorstein]","startTime":1452.622,"endTime":1458.572,"body":"you look at the global results of"},{"speaker":"[bryan_boorstein]","startTime":1452.622,"endTime":1458.572,"body":"these sixteen subjects ten of the sixteen got"},{"speaker":"[bryan_boorstein]","startTime":1458.733,"endTime":1463.1,"body":"better results in the individualized leg than"},{"speaker":"[bryan_boorstein]","startTime":1458.733,"endTime":1463.1,"body":"they did in the twenty two set leg"},{"speaker":"[bryan_boorstein]","startTime":1464.582,"endTime":1470.813,"body":"four of the individuals had a not"},{"speaker":"[bryan_boorstein]","startTime":1464.582,"endTime":1470.813,"body":"a significant difference so they kind of can"},{"speaker":"[bryan_boorstein]","startTime":1470.873,"endTime":1475.02,"body":"get thrown out and then two individuals"},{"speaker":"[bryan_boorstein]","startTime":1470.873,"endTime":1475.02,"body":"actually did better with the twenty two set"},{"speaker":"[bryan_boorstein]","startTime":1475.1,"endTime":1480.509,"body":"number than they did with their individualized"},{"speaker":"[bryan_boorstein]","startTime":1475.1,"endTime":1480.509,"body":"number um and then i just kind of"},{"speaker":"[bryan_boorstein]","startTime":1480.549,"endTime":1484.035,"body":"want to talk about some of the"},{"speaker":"[bryan_boorstein]","startTime":1480.549,"endTime":1484.035,"body":"specific data here because i think you guys"},{"speaker":"[bryan_boorstein]","startTime":1484.055,"endTime":1490.466,"body":"will find this really interesting so where"},{"speaker":"[bryan_boorstein]","startTime":1484.055,"endTime":1490.466,"body":"is my little chart all right so start"},{"speaker":"[bryan_boorstein]","startTime":1490.586,"endTime":1494.332,"body":"ing with the person there were two"},{"speaker":"[bryan_boorstein]","startTime":1490.586,"endTime":1494.332,"body":"people that did better with twenty two sets"},{"speaker":"[bryan_boorstein]","startTime":1494.392,"endTime":1498.539,"body":"than they did with the individual leg"},{"speaker":"[bryan_boorstein]","startTime":1494.392,"endTime":1498.539,"body":"and one of the people that did better"},{"speaker":"[bryan_boorstein]","startTime":1500.162,"endTime":1502.846,"body":"it doesn't make any sense like it"},{"speaker":"[bryan_boorstein]","startTime":1500.162,"endTime":1502.846,"body":"must be some sort of error because he"},{"speaker":"[bryan_boorstein]","startTime":1502.906,"endTime":1507.955,"body":"had he went from twenty sets previous"},{"speaker":"[bryan_boorstein]","startTime":1502.906,"endTime":1507.955,"body":"volume so they bumped him up to twenty"},{"speaker":"[bryan_boorstein]","startTime":1508.035,"endTime":1512.061,"body":"two and then uh or no because"},{"speaker":"[bryan_boorstein]","startTime":1508.035,"endTime":1512.061,"body":"he did twenty two in the non individual"},{"speaker":"[bryan_boorstein]","startTime":1512.082,"endTime":1515.888,"body":"size leg and then the other leg"},{"speaker":"[bryan_boorstein]","startTime":1512.082,"endTime":1515.888,"body":"that was individual as did twenty four so"},{"speaker":"[bryan_boorstein]","startTime":1516.269,"endTime":1520.155,"body":"he ended up getting better results from"},{"speaker":"[bryan_boorstein]","startTime":1516.269,"endTime":1520.155,"body":"from twenty two sets than he did from"},{"speaker":"[bryan_boorstein]","startTime":1520.215,"endTime":1523.601,"body":"twenty four doesn't really make much sense"},{"speaker":"[bryan_boorstein]","startTime":1520.215,"endTime":1523.601,"body":"i think we can almost even throw that"},{"speaker":"[bryan_boorstein]","startTime":1523.701,"endTime":1528.399,"body":"individual out but the one that is"},{"speaker":"[bryan_boorstein]","startTime":1523.701,"endTime":1528.399,"body":"relevant that i think interesting is the one"},{"speaker":"[bryan_boorstein]","startTime":1528.479,"endTime":1535.132,"body":"guy who is doing twelve sets previously"},{"speaker":"[bryan_boorstein]","startTime":1528.479,"endTime":1535.132,"body":"he bumped up to twenty two sets and"},{"speaker":"[bryan_boorstein]","startTime":1535.212,"endTime":1542.324,"body":"got incredible results fourteen per cent increase"},{"speaker":"[bryan_boorstein]","startTime":1535.212,"endTime":1542.324,"body":"in thigh circumference going from twelve to twenty"},{"speaker":"[bryan_boorstein]","startTime":1542.384,"endTime":1547.553,"body":"two sets whereas his individual ized leg"},{"speaker":"[bryan_boorstein]","startTime":1542.384,"endTime":1547.553,"body":"where he went to fourteen or fifteen sets"},{"speaker":"[bryan_boorstein]","startTime":1548.174,"endTime":1552.421,"body":"he only increased one per cent so"},{"speaker":"[bryan_boorstein]","startTime":1548.174,"endTime":1552.421,"body":"this guy obviously did weigh better with more"},{"speaker":"[bryan_boorstein]","startTime":1552.481,"endTime":1556.032,"body":"volume and you can look at that"},{"speaker":"[bryan_boorstein]","startTime":1552.481,"endTime":1556.032,"body":"data and say wow this guy definitely under"},{"speaker":"[bryan_boorstein]","startTime":1556.073,"endTime":1561.701,"body":"dosing his volume before on the other"},{"speaker":"[bryan_boorstein]","startTime":1556.073,"endTime":1561.701,"body":"side of the coin we have six people"},{"speaker":"[bryan_boorstein]","startTime":1561.802,"endTime":1566.89,"body":"that did way better on the individualized"},{"speaker":"[bryan_boorstein]","startTime":1561.802,"endTime":1566.89,"body":"leg than they did on the twenty two"},{"speaker":"[bryan_boorstein]","startTime":1566.99,"endTime":1574.498,"body":"set leg and so two examples there"},{"speaker":"[bryan_boorstein]","startTime":1566.99,"endTime":1574.498,"body":"one guy who was doing ten sets previously"},{"speaker":"[bryan_boorstein]","startTime":1575.32,"endTime":1580.689,"body":"so his twenty two set leg he"},{"speaker":"[bryan_boorstein]","startTime":1575.32,"endTime":1580.689,"body":"only gained point five per cent but on"},{"speaker":"[bryan_boorstein]","startTime":1580.729,"endTime":1584.715,"body":"the leg where he increased his individualized"},{"speaker":"[bryan_boorstein]","startTime":1580.729,"endTime":1584.715,"body":"amount up to twelve sets from ten set"},{"speaker":"[bryan_boorstein]","startTime":1585.756,"endTime":1591.3,"body":"he gained eighteen point eight per cent"},{"speaker":"[bryan_boorstein]","startTime":1585.756,"endTime":1591.3,"body":"eighteen point yeah eighteen point eight per cent"},{"speaker":"[bryan_boorstein]","startTime":1591.6,"endTime":1596.508,"body":"which is just insane that's the biggest"},{"speaker":"[bryan_boorstein]","startTime":1591.6,"endTime":1596.508,"body":"increase of anybody so this guy obviously shouldn't"},{"speaker":"[bryan_boorstein]","startTime":1596.568,"endTime":1600.455,"body":"be doing twenty two sets like he"},{"speaker":"[bryan_boorstein]","startTime":1596.568,"endTime":1600.455,"body":"basically had his volume dialed in pretty well"},{"speaker":"[bryan_boorstein]","startTime":1600.555,"endTime":1604.822,"body":"right and that ten set mark because"},{"speaker":"[bryan_boorstein]","startTime":1600.555,"endTime":1604.822,"body":"bumping up to twelve game have this huge"},{"speaker":"[bryan_boorstein]","startTime":1604.922,"endTime":1612.926,"body":"increase another person was doing twelve sets"},{"speaker":"[bryan_boorstein]","startTime":1604.922,"endTime":1612.926,"body":"previously so they bumped up to fourteen to"},{"speaker":"[bryan_boorstein]","startTime":1612.986,"endTime":1619.216,"body":"fifteen sets and they got a twenty"},{"speaker":"[bryan_boorstein]","startTime":1612.986,"endTime":1619.216,"body":"per cent increase in the individualized leg also"},{"speaker":"[bryan_boorstein]","startTime":1619.296,"endTime":1622.722,"body":"got a four and a half or"},{"speaker":"[bryan_boorstein]","startTime":1619.296,"endTime":1622.722,"body":"five percent increase in the twenty two set"},{"speaker":"[bryan_boorstein]","startTime":1622.802,"endTime":1627.31,"body":"leg so this person was kind of"},{"speaker":"[bryan_boorstein]","startTime":1622.802,"endTime":1627.31,"body":"bound to grow no matter what right um"},{"speaker":"[bryan_boorstein]","startTime":1627.71,"endTime":1631.977,"body":"but those are and then those one"},{"speaker":"[bryan_boorstein]","startTime":1627.71,"endTime":1631.977,"body":"more one more really cool interesting data point"},{"speaker":"[bryan_boorstein]","startTime":1632.959,"endTime":1640.291,"body":"so this is a guy who was"},{"speaker":"[bryan_boorstein]","startTime":1632.959,"endTime":1640.291,"body":"doing forty two sets of legs before the"},{"speaker":"[bryan_boorstein]","startTime":1640.351,"endTime":1647.257,"body":"study so his individual his leg he"},{"speaker":"[bryan_boorstein]","startTime":1640.351,"endTime":1647.257,"body":"had to increase up to fifty sets and"},{"speaker":"[bryan_boorstein]","startTime":1647.297,"endTime":1651.087,"body":"then his other leg went down to"},{"speaker":"[bryan_boorstein]","startTime":1647.297,"endTime":1651.087,"body":"twenty two sets which was basically cutting his"},{"speaker":"[bryan_boorstein]","startTime":1651.128,"endTime":1658.268,"body":"volume in half from what he was"},{"speaker":"[bryan_boorstein]","startTime":1651.128,"endTime":1658.268,"body":"doing before and this guy got three point"},{"speaker":"[bryan_boorstein]","startTime":1658.368,"endTime":1666.425,"body":"nine percent increase from doing twenty two"},{"speaker":"[bryan_boorstein]","startTime":1658.368,"endTime":1666.425,"body":"sets and three point three percent increase from"},{"speaker":"[bryan_boorstein]","startTime":1666.485,"endTime":1671.534,"body":"doing fifty sets so he did get"},{"speaker":"[bryan_boorstein]","startTime":1666.485,"endTime":1671.534,"body":"very very very slightly better results by dropping"},{"speaker":"[bryan_boorstein]","startTime":1671.574,"endTime":1676.742,"body":"his volume but this was considered a"},{"speaker":"[bryan_boorstein]","startTime":1671.574,"endTime":1676.742,"body":"non significant difference so essentially this guy could"},{"speaker":"[bryan_boorstein]","startTime":1676.782,"endTime":1681.47,"body":"be doing fifty sets or he could"},{"speaker":"[bryan_boorstein]","startTime":1676.782,"endTime":1681.47,"body":"be doing twenty two sets and it literally"},{"speaker":"[bryan_boorstein]","startTime":1681.57,"endTime":1686.018,"body":"doesn't matter he's going to grow at"},{"speaker":"[bryan_boorstein]","startTime":1681.57,"endTime":1686.018,"body":"a relatively slow rate regardless of how much"},{"speaker":"[bryan_boorstein]","startTime":1686.058,"endTime":1691.086,"body":"volume he does so he's basically doing"},{"speaker":"[bryan_boorstein]","startTime":1686.058,"endTime":1691.086,"body":"like thirty sets of junk volume essentially i"},{"speaker":"[bryan_boorstein]","startTime":1691.146,"endTime":1695.433,"body":"think he'd be an interesting candidate actually"},{"speaker":"[bryan_boorstein]","startTime":1691.146,"endTime":1695.433,"body":"to lower his volume instead of raise it"},{"speaker":"[bryan_boorstein]","startTime":1695.674,"endTime":1698.378,"body":"and then see if he can can"},{"speaker":"[bryan_boorstein]","startTime":1695.674,"endTime":1698.378,"body":"tine to get the same results that he"},{"speaker":"[bryan_boorstein]","startTime":1698.459,"endTime":1701.884,"body":"got by fifty sets by maybe dropping"},{"speaker":"[bryan_boorstein]","startTime":1698.459,"endTime":1701.884,"body":"to ten and then be like dude you're"},{"speaker":"[bryan_boorstein]","startTime":1701.904,"endTime":1706.792,"body":"doing forty sets too many but obviously"},{"speaker":"[bryan_boorstein]","startTime":1701.904,"endTime":1706.792,"body":"the study didn't go there so i have"},{"speaker":"[bryan_boorstein]","startTime":1706.873,"endTime":1711.925,"body":"some practical a way is from this"},{"speaker":"[bryan_boorstein]","startTime":1706.873,"endTime":1711.925,"body":"to discuss but before i jump into those"},{"speaker":"[bryan_boorstein]","startTime":1711.986,"endTime":1714.413,"body":"i want to send it over to"},{"speaker":"[bryan_boorstein]","startTime":1711.986,"endTime":1714.413,"body":"you and get any thoughts from you on"},{"speaker":"[bryan_boorstein]","startTime":1714.473,"endTime":1714.613,"body":"this"},{"speaker":"[aaron_straker]","startTime":1716.291,"endTime":1720.498,"body":"yeah i think personally i think this"},{"speaker":"[aaron_straker]","startTime":1716.291,"endTime":1720.498,"body":"is probably like the gem"},{"speaker":"[bryan_boorstein]","startTime":1720.487,"endTime":1720.628,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1720.778,"endTime":1721.419,"body":"of the studies"},{"speaker":"[bryan_boorstein]","startTime":1721.857,"endTime":1722.02,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1722.501,"endTime":1727.129,"body":"i mean this individualized data is i"},{"speaker":"[aaron_straker]","startTime":1722.501,"endTime":1727.129,"body":"mean i think i think if"},{"speaker":"[bryan_boorstein]","startTime":1727.166,"endTime":1727.326,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1727.209,"endTime":1731.126,"body":"we had add this type of information"},{"speaker":"[aaron_straker]","startTime":1727.209,"endTime":1731.126,"body":"for a lot of the studies that come"},{"speaker":"[aaron_straker]","startTime":1731.206,"endTime":1737.333,"body":"out we would have a much different"},{"speaker":"[aaron_straker]","startTime":1731.206,"endTime":1737.333,"body":"extrapelations and conversations around because"},{"speaker":"[bryan_boorstein]","startTime":1737.046,"endTime":1737.187,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1739.11,"endTime":1744.298,"body":"now granted i think releasing this information"},{"speaker":"[aaron_straker]","startTime":1739.11,"endTime":1744.298,"body":"in my completely"},{"speaker":"[bryan_boorstein]","startTime":1745.366,"endTime":1745.427,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1745.58,"endTime":1746.181,"body":"uneducated"},{"speaker":"[bryan_boorstein]","startTime":1746.175,"endTime":1746.216,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1746.582,"endTime":1750.909,"body":"opinion standpoint i don't know too much"},{"speaker":"[aaron_straker]","startTime":1746.582,"endTime":1750.909,"body":"about how research is conducted seems rather"},{"speaker":"[bryan_boorstein]","startTime":1751.616,"endTime":1752.216,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1751.64,"endTime":1751.96,"body":"simple"},{"speaker":"[bryan_boorstein]","startTime":1752.276,"endTime":1752.296,"body":"m"},{"speaker":"[aaron_straker]","startTime":1752.662,"endTime":1757.411,"body":"um but who knows that can be"},{"speaker":"[aaron_straker]","startTime":1752.662,"endTime":1757.411,"body":"an oversight there's just so much more of"},{"speaker":"[aaron_straker]","startTime":1757.451,"endTime":1762.3,"body":"the conversation to have when you can"},{"speaker":"[aaron_straker]","startTime":1757.451,"endTime":1762.3,"body":"see the data as opposed to like no"},{"speaker":"[aaron_straker]","startTime":1762.801,"endTime":1764.744,"body":"it doesn't really matter what you do"},{"speaker":"[aaron_straker]","startTime":1762.801,"endTime":1764.744,"body":"which is what"},{"speaker":"[bryan_boorstein]","startTime":1764.867,"endTime":1765.072,"body":"right"},{"speaker":"[aaron_straker]","startTime":1764.984,"endTime":1769.211,"body":"the conclusions of a lot of the"},{"speaker":"[aaron_straker]","startTime":1764.984,"endTime":1769.211,"body":"studies that say but when you look at"},{"speaker":"[aaron_straker]","startTime":1769.251,"endTime":1773.158,"body":"the individualized data it's quite telling because"},{"speaker":"[aaron_straker]","startTime":1769.251,"endTime":1773.158,"body":"what it"},{"speaker":"[bryan_boorstein]","startTime":1773.156,"endTime":1773.176,"body":"m"},{"speaker":"[aaron_straker]","startTime":1773.198,"endTime":1776.946,"body":"does to me is my brain goes"},{"speaker":"[aaron_straker]","startTime":1773.198,"endTime":1776.946,"body":"to like well what are the next questions"},{"speaker":"[aaron_straker]","startTime":1777.026,"endTime":1782.928,"body":"to ask why know this person performs"},{"speaker":"[aaron_straker]","startTime":1777.026,"endTime":1782.928,"body":"so much better on the lower volume approach"},{"speaker":"[bryan_boorstein]","startTime":1782.996,"endTime":1783.197,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1783.028,"endTime":1785.193,"body":"at ten set or twelve sets per"},{"speaker":"[aaron_straker]","startTime":1783.028,"endTime":1785.193,"body":"week versus"},{"speaker":"[bryan_boorstein]","startTime":1785.036,"endTime":1786.566,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1785.273,"endTime":1790.962,"body":"twenty two why is this guy you"},{"speaker":"[aaron_straker]","startTime":1785.273,"endTime":1790.962,"body":"know the poor bastard who doesn't respond"},{"speaker":"[bryan_boorstein]","startTime":1790.586,"endTime":1792.256,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1791.022,"endTime":1794.505,"body":"to anything why is nothing working for"},{"speaker":"[aaron_straker]","startTime":1791.022,"endTime":1794.505,"body":"him"},{"speaker":"[bryan_boorstein]","startTime":1794.396,"endTime":1794.777,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1795.806,"endTime":1797.828,"body":"um in those sorts of things but"},{"speaker":"[bryan_boorstein]","startTime":1798.106,"endTime":1798.27,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1798.149,"endTime":1804.184,"body":"i think it is really cool to"},{"speaker":"[aaron_straker]","startTime":1798.149,"endTime":1804.184,"body":"see like the individualized approach overwhelmingly has a"},{"speaker":"[aaron_straker]","startTime":1804.364,"endTime":1808.949,"body":"more seemingly profound effect from this sub"},{"speaker":"[aaron_straker]","startTime":1804.364,"endTime":1808.949,"body":"set of data"},{"speaker":"[bryan_boorstein]","startTime":1810.196,"endTime":1813.963,"body":"yeah one thing i forgot to mention"},{"speaker":"[bryan_boorstein]","startTime":1810.196,"endTime":1813.963,"body":"on the beginning of this the study was"},{"speaker":"[bryan_boorstein]","startTime":1814.023,"endTime":1819.131,"body":"that overall the increases were nine point"},{"speaker":"[bryan_boorstein]","startTime":1814.023,"endTime":1819.131,"body":"nine percent for the individualized group and six"},{"speaker":"[bryan_boorstein]","startTime":1819.231,"endTime":1825.302,"body":"point two percent for the non individualized"},{"speaker":"[bryan_boorstein]","startTime":1819.231,"endTime":1825.302,"body":"group which is actually quite small the three"},{"speaker":"[bryan_boorstein]","startTime":1825.362,"endTime":1831.412,"body":"percent variance there which would kind of"},{"speaker":"[bryan_boorstein]","startTime":1825.362,"endTime":1831.412,"body":"lend yourself to have this niolistic view of"},{"speaker":"[bryan_boorstein]","startTime":1832.153,"endTime":1836.975,"body":"it doesn't matter if i'm doing twenty"},{"speaker":"[bryan_boorstein]","startTime":1832.153,"endTime":1836.975,"body":"two sets or some random number over my"},{"speaker":"[bryan_boorstein]","startTime":1837.397,"endTime":1841.73,"body":"my normal volume because it doesn't really"},{"speaker":"[bryan_boorstein]","startTime":1837.397,"endTime":1841.73,"body":"matter is kind of the end result until"},{"speaker":"[bryan_boorstein]","startTime":1841.79,"endTime":1845.216,"body":"you look at that individual data and"},{"speaker":"[bryan_boorstein]","startTime":1841.79,"endTime":1845.216,"body":"then you realize that for the individuals it"},{"speaker":"[bryan_boorstein]","startTime":1845.256,"endTime":1850.885,"body":"really matters a whole ton um so"},{"speaker":"[bryan_boorstein]","startTime":1845.256,"endTime":1850.885,"body":"jumping into some of the practical take aways"},{"speaker":"[bryan_boorstein]","startTime":1850.945,"endTime":1856.875,"body":"here i want to lean on something"},{"speaker":"[bryan_boorstein]","startTime":1850.945,"endTime":1856.875,"body":"that i heard josh from data driven strength"},{"speaker":"[bryan_boorstein]","startTime":1856.955,"endTime":1861.803,"body":"talk about in in regard to this"},{"speaker":"[bryan_boorstein]","startTime":1856.955,"endTime":1861.803,"body":"study and i think it is literally the"},{"speaker":"[bryan_boorstein]","startTime":1861.964,"endTime":1866.669,"body":"most applicable ce of this and something"},{"speaker":"[bryan_boorstein]","startTime":1861.964,"endTime":1866.669,"body":"i hadn't really thought about so he posed"},{"speaker":"[bryan_boorstein]","startTime":1866.729,"endTime":1873.367,"body":"this question of why is it that"},{"speaker":"[bryan_boorstein]","startTime":1866.729,"endTime":1873.367,"body":"in scientific studies in general people get such"},{"speaker":"[bryan_boorstein]","startTime":1873.407,"endTime":1878.588,"body":"great results like you can take trained"},{"speaker":"[bryan_boorstein]","startTime":1873.407,"endTime":1878.588,"body":"people that have been training for three to"},{"speaker":"[bryan_boorstein]","startTime":1878.648,"endTime":1885.348,"body":"five years and there's no way that"},{"speaker":"[bryan_boorstein]","startTime":1878.648,"endTime":1885.348,"body":"in those prior years of training that they"},{"speaker":"[bryan_boorstein]","startTime":1885.409,"endTime":1888.814,"body":"can do an eight week period of"},{"speaker":"[bryan_boorstein]","startTime":1885.409,"endTime":1888.814,"body":"time where they increase something like five to"},{"speaker":"[bryan_boorstein]","startTime":1888.854,"endTime":1893.001,"body":"ten per cent or in this case"},{"speaker":"[bryan_boorstein]","startTime":1888.854,"endTime":1893.001,"body":"we see twenty percent in eighteen percent and"},{"speaker":"[bryan_boorstein]","startTime":1893.061,"endTime":1898.332,"body":"like these ridiculous numbers like that like"},{"speaker":"[bryan_boorstein]","startTime":1893.061,"endTime":1898.332,"body":"why are people getting these incredible results and"},{"speaker":"[bryan_boorstein]","startTime":1898.432,"endTime":1903.244,"body":"studies like are we to assume that"},{"speaker":"[bryan_boorstein]","startTime":1898.432,"endTime":1903.244,"body":"their training was really that piss poor before"},{"speaker":"[bryan_boorstein]","startTime":1903.986,"endTime":1908.335,"body":"and now suddenly there they're training in"},{"speaker":"[bryan_boorstein]","startTime":1903.986,"endTime":1908.335,"body":"this way that's getting them these great results"},{"speaker":"[bryan_boorstein]","startTime":1908.375,"endTime":1915.261,"body":"like why doesn't everybody just enter a"},{"speaker":"[bryan_boorstein]","startTime":1908.375,"endTime":1915.261,"body":"study which is a great question and i"},{"speaker":"[bryan_boorstein]","startTime":1915.342,"endTime":1921.989,"body":"think what you can take away from"},{"speaker":"[bryan_boorstein]","startTime":1915.342,"endTime":1921.989,"body":"that is that there's a few confounding variables"},{"speaker":"[bryan_boorstein]","startTime":1922.029,"endTime":1926.917,"body":"that go into when somebody enters a"},{"speaker":"[bryan_boorstein]","startTime":1922.029,"endTime":1926.917,"body":"study which is an increased focus in that"},{"speaker":"[bryan_boorstein]","startTime":1927.037,"endTime":1931.805,"body":"specific area so if this trained person"},{"speaker":"[bryan_boorstein]","startTime":1927.037,"endTime":1931.805,"body":"is basically just following like a well roundage"},{"speaker":"[bryan_boorstein]","startTime":1931.886,"endTime":1938.73,"body":"training program they go into the gym"},{"speaker":"[bryan_boorstein]","startTime":1931.886,"endTime":1938.73,"body":"and they are focusing relatively intently on each"},{"speaker":"[bryan_boorstein]","startTime":1939.676,"endTime":1944.297,"body":"session when they go in but then"},{"speaker":"[bryan_boorstein]","startTime":1939.676,"endTime":1944.297,"body":"they're put into this study they're like hey"},{"speaker":"[bryan_boorstein]","startTime":1944.717,"endTime":1949.806,"body":"your quads that is the thing so"},{"speaker":"[bryan_boorstein]","startTime":1944.717,"endTime":1949.806,"body":"every session when you come in here to"},{"speaker":"[bryan_boorstein]","startTime":1949.886,"endTime":1953.592,"body":"this research lab and we put you"},{"speaker":"[bryan_boorstein]","startTime":1949.886,"endTime":1953.592,"body":"through a quad work out that is the"},{"speaker":"[bryan_boorstein]","startTime":1953.632,"endTime":1958.296,"body":"thing you're focusing on so these guys"},{"speaker":"[bryan_boorstein]","startTime":1953.632,"endTime":1958.296,"body":"are still lowed to train outside of the"},{"speaker":"[bryan_boorstein]","startTime":1958.336,"endTime":1961.521,"body":"training study they just don't train quads"},{"speaker":"[bryan_boorstein]","startTime":1958.336,"endTime":1961.521,"body":"but they can still train their upper body"},{"speaker":"[bryan_boorstein]","startTime":1961.561,"endTime":1965.147,"body":"and the rest of their body but"},{"speaker":"[bryan_boorstein]","startTime":1961.561,"endTime":1965.147,"body":"it's their quads that grow and so it's"},{"speaker":"[bryan_boorstein]","startTime":1965.207,"endTime":1970.656,"body":"not that the training protocol of the"},{"speaker":"[bryan_boorstein]","startTime":1965.207,"endTime":1970.656,"body":"training study is necessarily the thing that fire"},{"speaker":"[bryan_boorstein]","startTime":1971.077,"endTime":1976.527,"body":"it's probably more that there is an"},{"speaker":"[bryan_boorstein]","startTime":1971.077,"endTime":1976.527,"body":"area now that is requiring all of their"},{"speaker":"[bryan_boorstein]","startTime":1976.647,"endTime":1983.028,"body":"focus attention and priority they have a"},{"speaker":"[bryan_boorstein]","startTime":1976.647,"endTime":1983.028,"body":"date twice a week or whatever the frequency"},{"speaker":"[bryan_boorstein]","startTime":1983.108,"endTime":1988.377,"body":"is where they have to come in"},{"speaker":"[bryan_boorstein]","startTime":1983.108,"endTime":1988.377,"body":"and impress somebody and focus specifically on that"},{"speaker":"[bryan_boorstein]","startTime":1988.618,"endTime":1995.048,"body":"area second that area is always trained"},{"speaker":"[bryan_boorstein]","startTime":1988.618,"endTime":1995.048,"body":"first who knows when your normal training program"},{"speaker":"[bryan_boorstein]","startTime":1995.108,"endTime":1998.153,"body":"if you're doing like an upper low"},{"speaker":"[bryan_boorstein]","startTime":1995.108,"endTime":1998.153,"body":"or split like are you always coming in"},{"speaker":"[bryan_boorstein]","startTime":1998.214,"endTime":2002.501,"body":"and doing all of your quad work"},{"speaker":"[bryan_boorstein]","startTime":1998.214,"endTime":2002.501,"body":"right when you're fresh or whatever the focuses"},{"speaker":"[bryan_boorstein]","startTime":2002.561,"endTime":2006.007,"body":"of the study maybe it's a biceps"},{"speaker":"[bryan_boorstein]","startTime":2002.561,"endTime":2006.007,"body":"study are you always doing biceps first probably"},{"speaker":"[bryan_boorstein]","startTime":2006.067,"endTime":2010.414,"body":"not because most people know that if"},{"speaker":"[bryan_boorstein]","startTime":2006.067,"endTime":2010.414,"body":"you do biceps before back training your back"},{"speaker":"[bryan_boorstein]","startTime":2010.474,"endTime":2014.561,"body":"training is going to suffer but when"},{"speaker":"[bryan_boorstein]","startTime":2010.474,"endTime":2014.561,"body":"you come into a scientific study you are"},{"speaker":"[bryan_boorstein]","startTime":2014.641,"endTime":2019.947,"body":"suddenly putting all of your emphasis into"},{"speaker":"[bryan_boorstein]","startTime":2014.641,"endTime":2019.947,"body":"training your biceps um so we see that"},{"speaker":"[bryan_boorstein]","startTime":2020.007,"endTime":2024.695,"body":"as well and then so what's the"},{"speaker":"[bryan_boorstein]","startTime":2020.007,"endTime":2024.695,"body":"application of that well josh believes that maybe"},{"speaker":"[bryan_boorstein]","startTime":2024.775,"endTime":2030.184,"body":"the application is that we just constantly"},{"speaker":"[bryan_boorstein]","startTime":2024.775,"endTime":2030.184,"body":"have a specialization phase going on we're always"},{"speaker":"[bryan_boorstein]","startTime":2030.384,"endTime":2035.894,"body":"specializing on something so he proposed maybe"},{"speaker":"[bryan_boorstein]","startTime":2030.384,"endTime":2035.894,"body":"it's a half body or a third body"},{"speaker":"[bryan_boorstein]","startTime":2036.114,"endTime":2040.682,"body":"split where you're focusing specifically on like"},{"speaker":"[bryan_boorstein]","startTime":2036.114,"endTime":2040.682,"body":"a third of your body at any given"},{"speaker":"[bryan_boorstein]","startTime":2040.762,"endTime":2044.108,"body":"time you do that for eight to"},{"speaker":"[bryan_boorstein]","startTime":2040.762,"endTime":2044.108,"body":"twelve weeks or o long you want and"},{"speaker":"[bryan_boorstein]","startTime":2044.148,"endTime":2047.396,"body":"then you switch the focus and you"},{"speaker":"[bryan_boorstein]","startTime":2044.148,"endTime":2047.396,"body":"shift to another third of your body and"},{"speaker":"[bryan_boorstein]","startTime":2047.436,"endTime":2053.599,"body":"you put all your emphasis there and"},{"speaker":"[bryan_boorstein]","startTime":2047.436,"endTime":2053.599,"body":"so it's not just you're training more volume"},{"speaker":"[bryan_boorstein]","startTime":2053.659,"endTime":2057.3050000000003,"body":"to those areas which seems to be"},{"speaker":"[bryan_boorstein]","startTime":2053.659,"endTime":2057.3050000000003,"body":"validated by this study you know hey increase"},{"speaker":"[bryan_boorstein]","startTime":2057.346,"endTime":2059.9700000000003,"body":"your volume by twenty per cent and"},{"speaker":"[bryan_boorstein]","startTime":2057.346,"endTime":2059.9700000000003,"body":"you'll get better results than if you just"},{"speaker":"[bryan_boorstein]","startTime":2060.01,"endTime":2065.127,"body":"left your volume the same or did"},{"speaker":"[bryan_boorstein]","startTime":2060.01,"endTime":2065.127,"body":"a nominal amount of volume um m but"},{"speaker":"[bryan_boorstein]","startTime":2065.187,"endTime":2067.775,"body":"it also gives you that focus you"},{"speaker":"[bryan_boorstein]","startTime":2065.187,"endTime":2067.775,"body":"go in and you're like hey i am"},{"speaker":"[bryan_boorstein]","startTime":2067.876,"endTime":2071.857,"body":"now for these next eight to twelve"},{"speaker":"[bryan_boorstein]","startTime":2067.876,"endTime":2071.857,"body":"weeks i am focusing on whatever those muscle"},{"speaker":"[bryan_boorstein]","startTime":2071.877,"endTime":2075.022,"body":"groups are and so you know when"},{"speaker":"[bryan_boorstein]","startTime":2071.877,"endTime":2075.022,"body":"you go into each session that those muscle"},{"speaker":"[bryan_boorstein]","startTime":2075.082,"endTime":2079.189,"body":"groups go first be get the most"},{"speaker":"[bryan_boorstein]","startTime":2075.082,"endTime":2079.189,"body":"of your mental focus and the most of"},{"speaker":"[bryan_boorstein]","startTime":2079.229,"endTime":2083.837,"body":"your effort and so i thought that"},{"speaker":"[bryan_boorstein]","startTime":2079.229,"endTime":2083.837,"body":"that was really really interesting well put by"},{"speaker":"[bryan_boorstein]","startTime":2083.977,"endTime":2090.829,"body":"josh because especially as an advanced athlete"},{"speaker":"[bryan_boorstein]","startTime":2083.977,"endTime":2090.829,"body":"but probably relevant to everybody but especially as"},{"speaker":"[bryan_boorstein]","startTime":2090.889,"endTime":2096.698,"body":"an advanced athlete the margins are so"},{"speaker":"[bryan_boorstein]","startTime":2090.889,"endTime":2096.698,"body":"small that i wouldn't you take advantage of"},{"speaker":"[bryan_boorstein]","startTime":2096.758,"endTime":2101.727,"body":"what we know about maintenance volume being"},{"speaker":"[bryan_boorstein]","startTime":2096.758,"endTime":2101.727,"body":"pretty low and be able to kind of"},{"speaker":"[bryan_boorstein]","startTime":2101.847,"endTime":2106.274,"body":"ramp up the volume more for some"},{"speaker":"[bryan_boorstein]","startTime":2101.847,"endTime":2106.274,"body":"of the some of the other areas that"},{"speaker":"[bryan_boorstein]","startTime":2106.294,"endTime":2109.206,"body":"you're specializing during that time m"},{"speaker":"[aaron_straker]","startTime":2109.48,"endTime":2112.084,"body":"yeah that i think the reason"},{"speaker":"[bryan_boorstein]","startTime":2112.066,"endTime":2112.846,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2112.224,"endTime":2113.226,"body":"we we i'm"},{"speaker":"[bryan_boorstein]","startTime":2113.288,"endTime":2113.308,"body":"m"},{"speaker":"[aaron_straker]","startTime":2113.326,"endTime":2118.114,"body":"using a collective we don't is kind"},{"speaker":"[aaron_straker]","startTime":2113.326,"endTime":2118.114,"body":"of like wishful thinking you know like i"},{"speaker":"[aaron_straker]","startTime":2118.254,"endTime":2118.815,"body":"don't want to"},{"speaker":"[bryan_boorstein]","startTime":2118.786,"endTime":2118.946,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2119.136,"endTime":2125.673,"body":"only take my back volume o because"},{"speaker":"[aaron_straker]","startTime":2119.136,"endTime":2125.673,"body":"now i'm going to lose i'm goin lose"},{"speaker":"[aaron_straker]","startTime":2125.733,"endTime":2128.798,"body":"gains or whatever even though that's not"},{"speaker":"[aaron_straker]","startTime":2125.733,"endTime":2128.798,"body":"what the research supports"},{"speaker":"[bryan_boorstein]","startTime":2128.776,"endTime":2129.466,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2128.838,"endTime":2131.683,"body":"whatever it's kind of like it's like"},{"speaker":"[aaron_straker]","startTime":2128.838,"endTime":2131.683,"body":"a fear based thing you know and i"},{"speaker":"[aaron_straker]","startTime":2131.723,"endTime":2132.104,"body":"think that's"},{"speaker":"[bryan_boorstein]","startTime":2131.926,"endTime":2132.066,"body":"ye"},{"speaker":"[aaron_straker]","startTime":2132.244,"endTime":2134.328,"body":"that's largely a human"},{"speaker":"[bryan_boorstein]","startTime":2134.176,"endTime":2134.357,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2134.388,"endTime":2135.542,"body":"nature in"},{"speaker":"[bryan_boorstein]","startTime":2135.916,"endTime":2140.082,"body":"yeah yeah no i agree i mean"},{"speaker":"[bryan_boorstein]","startTime":2135.916,"endTime":2140.082,"body":"i've struggled with that too because in"},{"speaker":"[aaron_straker]","startTime":2140.111,"endTime":2140.356,"body":"same"},{"speaker":"[bryan_boorstein]","startTime":2140.143,"endTime":2142.206,"body":"my brain i'm like i just want"},{"speaker":"[bryan_boorstein]","startTime":2140.143,"endTime":2142.206,"body":"everything"},{"speaker":"[aaron_straker]","startTime":2141.871,"endTime":2141.952,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2142.266,"endTime":2143.348,"body":"to grow but"},{"speaker":"[aaron_straker]","startTime":2143.448,"endTime":2143.609,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2143.668,"endTime":2149.657,"body":"in trying to grow everything it's it's"},{"speaker":"[bryan_boorstein]","startTime":2143.668,"endTime":2149.657,"body":"highly likely that i'm not growing anything so"},{"speaker":"[bryan_boorstein]","startTime":2150.478,"endTime":2154.902,"body":"i think that it's important that we"},{"speaker":"[bryan_boorstein]","startTime":2150.478,"endTime":2154.902,"body":"that we kind of take a little bit"},{"speaker":"[bryan_boorstein]","startTime":2154.982,"endTime":2161.088,"body":"more of a prudent approach there and"},{"speaker":"[bryan_boorstein]","startTime":2154.982,"endTime":2161.088,"body":"i think that my next cycle after this"},{"speaker":"[bryan_boorstein]","startTime":2161.248,"endTime":2162.27,"body":"strength phase like in"},{"speaker":"[aaron_straker]","startTime":2162.23,"endTime":2162.939,"body":"yea"},{"speaker":"[bryan_boorstein]","startTime":2162.31,"endTime":2167.178,"body":"mid february i think it's probably going"},{"speaker":"[bryan_boorstein]","startTime":2162.31,"endTime":2167.178,"body":"to follow this model more where i'm going"},{"speaker":"[bryan_boorstein]","startTime":2167.258,"endTime":2172.247,"body":"to upvolume and prioritize a third of"},{"speaker":"[bryan_boorstein]","startTime":2167.258,"endTime":2172.247,"body":"my body and then probably rot that every"},{"speaker":"[bryan_boorstein]","startTime":2172.348,"endTime":2173.732,"body":"couple messodes or something like that"},{"speaker":"[aaron_straker]","startTime":2174.38,"endTime":2175.382,"body":"i like the third"},{"speaker":"[bryan_boorstein]","startTime":2175.63,"endTime":2175.713,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2175.703,"endTime":2180.174,"body":"approach i feel like that's a very"},{"speaker":"[aaron_straker]","startTime":2175.703,"endTime":2180.174,"body":"it seems like a little bit more realistic"},{"speaker":"[aaron_straker]","startTime":2180.676,"endTime":2181.257,"body":"in practice"},{"speaker":"[bryan_boorstein]","startTime":2182.256,"endTime":2186.202,"body":"yeah i mean i think there's also"},{"speaker":"[bryan_boorstein]","startTime":2182.256,"endTime":2186.202,"body":"reason maybe to just choose one muscle group"},{"speaker":"[bryan_boorstein]","startTime":2186.663,"endTime":2191.531,"body":"like it then you don't have to"},{"speaker":"[bryan_boorstein]","startTime":2186.663,"endTime":2191.531,"body":"go quite as low with everything else so"},{"speaker":"[bryan_boorstein]","startTime":2191.611,"endTime":2192.453,"body":"if you're that neurotic"},{"speaker":"[aaron_straker]","startTime":2192.107,"endTime":2192.68,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":2192.513,"endTime":2197.14,"body":"type that's like man if i drop"},{"speaker":"[bryan_boorstein]","startTime":2192.513,"endTime":2197.14,"body":"down two thirds of my body to maintenance"},{"speaker":"[bryan_boorstein]","startTime":2198.122,"endTime":2202.189,"body":"like i don't know that seems to"},{"speaker":"[bryan_boorstein]","startTime":2198.122,"endTime":2202.189,"body":"me like a little bit tough but if"},{"speaker":"[bryan_boorstein]","startTime":2202.249,"endTime":2205.154,"body":"you can just know that all you"},{"speaker":"[bryan_boorstein]","startTime":2202.249,"endTime":2205.154,"body":"have to do is increase a little bit"},{"speaker":"[bryan_boorstein]","startTime":2205.194,"endTime":2208.317,"body":"of volume and put a little more"},{"speaker":"[bryan_boorstein]","startTime":2205.194,"endTime":2208.317,"body":"focus and do it first in your workout"},{"speaker":"[bryan_boorstein]","startTime":2209.098,"endTime":2211.34,"body":"for one body part or maybe two"},{"speaker":"[bryan_boorstein]","startTime":2209.098,"endTime":2211.34,"body":"body parts"},{"speaker":"[aaron_straker]","startTime":2211.13,"endTime":2211.82,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2211.7,"endTime":2216.444,"body":"than that seems easier to digest for"},{"speaker":"[bryan_boorstein]","startTime":2211.7,"endTime":2216.444,"body":"me than okay i'm going to up my"},{"speaker":"[bryan_boorstein]","startTime":2216.544,"endTime":2223.012,"body":"volume on chest and back and biceps"},{"speaker":"[bryan_boorstein]","startTime":2216.544,"endTime":2223.012,"body":"this time or something like maybe it's just"},{"speaker":"[bryan_boorstein]","startTime":2223.072,"endTime":2226.458,"body":"chest or just back or something like"},{"speaker":"[bryan_boorstein]","startTime":2223.072,"endTime":2226.458,"body":"that it also probably depends on like the"},{"speaker":"[bryan_boorstein]","startTime":2226.518,"endTime":2230.324,"body":"size of the muscle group like back"},{"speaker":"[bryan_boorstein]","startTime":2226.518,"endTime":2230.324,"body":"is so massive that you can't really i"},{"speaker":"[bryan_boorstein]","startTime":2230.384,"endTime":2234.849,"body":"mean if you're going to relies on"},{"speaker":"[bryan_boorstein]","startTime":2230.384,"endTime":2234.849,"body":"on back i think that that is like"},{"speaker":"[bryan_boorstein]","startTime":2234.889,"endTime":2238.654,"body":"a third of your body so yeah"},{"speaker":"[bryan_boorstein]","startTime":2234.889,"endTime":2238.654,"body":"it just kind of depends how you want"},{"speaker":"[bryan_boorstein]","startTime":2238.674,"endTime":2239.255,"body":"to think about that"},{"speaker":"[aaron_straker]","startTime":2240.05,"endTime":2240.27,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2240.176,"endTime":2248.91,"body":"all right so the second study here"},{"speaker":"[bryan_boorstein]","startTime":2240.176,"endTime":2248.91,"body":"is high versus low load training different load"},{"speaker":"[bryan_boorstein]","startTime":2248.97,"endTime":2254.1,"body":"intensity transition schemes to avoid plateau and"},{"speaker":"[bryan_boorstein]","startTime":2248.97,"endTime":2254.1,"body":"no pons and lean body mask gain in"},{"speaker":"[bryan_boorstein]","startTime":2254.221,"endTime":2259.572,"body":"post menapauzle women post metapausil women that"},{"speaker":"[bryan_boorstein]","startTime":2254.221,"endTime":2259.572,"body":"is our target audience"},{"speaker":"[aaron_straker]","startTime":2259.28,"endTime":2259.36,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2259.612,"endTime":2268.729,"body":"here right the thing is that this"},{"speaker":"[bryan_boorstein]","startTime":2259.612,"endTime":2268.729,"body":"is carnero and colleagues now that this study"},{"speaker":"[bryan_boorstein]","startTime":2268.809,"endTime":2274.198,"body":"on a population level doesn't really apply"},{"speaker":"[bryan_boorstein]","startTime":2268.809,"endTime":2274.198,"body":"to us but the individual data is why"},{"speaker":"[bryan_boorstein]","startTime":2274.258,"endTime":2280.208,"body":"we're here that is the important thing"},{"speaker":"[bryan_boorstein]","startTime":2274.258,"endTime":2280.208,"body":"so essentially what they did here is a"},{"speaker":"[bryan_boorstein]","startTime":2280.268,"endTime":2285.777,"body":"twenty four weeks study twelve weeks where"},{"speaker":"[bryan_boorstein]","startTime":2280.268,"endTime":2285.777,"body":"it's a cross over so the women would"},{"speaker":"[bryan_boorstein]","startTime":2285.837,"endTime":2293.189,"body":"do both interventions so one group was"},{"speaker":"[bryan_boorstein]","startTime":2285.837,"endTime":2293.189,"body":"doing oderate load low lower moderate load training"},{"speaker":"[bryan_boorstein]","startTime":2294.451,"endTime":2299.46,"body":"twelve weeks at eight to twelve reps"},{"speaker":"[bryan_boorstein]","startTime":2294.451,"endTime":2299.46,"body":"and then they would switch and do twelve"},{"speaker":"[bryan_boorstein]","startTime":2299.5,"endTime":2303.967,"body":"weeks at twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2299.5,"endTime":2303.967,"body":"reps twenties even the thirty one's kind of"},{"speaker":"[bryan_boorstein]","startTime":2304.027,"endTime":2307.253,"body":"an interesting rep scheme you know do"},{"speaker":"[bryan_boorstein]","startTime":2304.027,"endTime":2307.253,"body":"you make sure that you're doing your twenty"},{"speaker":"[bryan_boorstein]","startTime":2307.313,"endTime":2313.884,"body":"seven to thirty ones all the time"},{"speaker":"[bryan_boorstein]","startTime":2307.313,"endTime":2313.884,"body":"um but that's what they chose so the"},{"speaker":"[bryan_boorstein]","startTime":2313.964,"endTime":2317.033,"body":"other group did the rev so that"},{"speaker":"[bryan_boorstein]","startTime":2313.964,"endTime":2317.033,"body":"they would start with twenty seven to thirty"},{"speaker":"[bryan_boorstein]","startTime":2317.133,"endTime":2321.286,"body":"one reps and then they would do"},{"speaker":"[bryan_boorstein]","startTime":2317.133,"endTime":2321.286,"body":"twelve weeks at eight to twelve rebs the"},{"speaker":"[bryan_boorstein]","startTime":2321.626,"endTime":2327.416,"body":"training was lower body so they did"},{"speaker":"[bryan_boorstein]","startTime":2321.626,"endTime":2327.416,"body":"three sets of leg press leg extension leg"},{"speaker":"[bryan_boorstein]","startTime":2327.496,"endTime":2333.767,"body":"curls and calf rays and they did"},{"speaker":"[bryan_boorstein]","startTime":2327.496,"endTime":2333.767,"body":"that three times per week so that is"},{"speaker":"[bryan_boorstein]","startTime":2334.448,"endTime":2338.436,"body":"thirty six sets of legs per week"},{"speaker":"[bryan_boorstein]","startTime":2334.448,"endTime":2338.436,"body":"either in the twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2338.496,"endTime":2342.364,"body":"rep range or the eight to twelve"},{"speaker":"[bryan_boorstein]","startTime":2338.496,"endTime":2342.364,"body":"reprangeumyeah"},{"speaker":"[aaron_straker]","startTime":2342.633,"endTime":2346.739,"body":"i think it's important to add in"},{"speaker":"[aaron_straker]","startTime":2342.633,"endTime":2346.739,"body":"this study it was also to volitional failure"},{"speaker":"[aaron_straker]","startTime":2347.781,"endTime":2349.304,"body":"so what i think is"},{"speaker":"[bryan_boorstein]","startTime":2349.267,"endTime":2349.67,"body":"volition"},{"speaker":"[aaron_straker]","startTime":2349.344,"endTime":2350.786,"body":"just amazing"},{"speaker":"[bryan_boorstein]","startTime":2350.656,"endTime":2351.406,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2350.846,"endTime":2354.474,"body":"is if we just kind of take"},{"speaker":"[aaron_straker]","startTime":2350.846,"endTime":2354.474,"body":"a step back frame this they took post"},{"speaker":"[aaron_straker]","startTime":2354.534,"endTime":2355.035,"body":"man apaustal"},{"speaker":"[bryan_boorstein]","startTime":2355.066,"endTime":2355.267,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2355.115,"endTime":2357.862,"body":"women which is like okay women in"},{"speaker":"[aaron_straker]","startTime":2355.115,"endTime":2357.862,"body":"like you know late"},{"speaker":"[bryan_boorstein]","startTime":2358.004,"endTime":2358.145,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2358.203,"endTime":2358.804,"body":"late forties"},{"speaker":"[bryan_boorstein]","startTime":2358.846,"endTime":2359.511,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2358.945,"endTime":2362.691,"body":"early fifties sort of thing yeah for"},{"speaker":"[aaron_straker]","startTime":2358.945,"endTime":2362.691,"body":"six"},{"speaker":"[bryan_boorstein]","startTime":2362.656,"endTime":2363.796,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2362.812,"endTime":2366.903,"body":"months three times per week taking the"},{"speaker":"[aaron_straker]","startTime":2362.812,"endTime":2366.903,"body":"leg press"},{"speaker":"[bryan_boorstein]","startTime":2367.126,"endTime":2367.366,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2367.304,"endTime":2368.665,"body":"and like extensions to failure"},{"speaker":"[bryan_boorstein]","startTime":2369.73,"endTime":2369.95,"body":"right"},{"speaker":"[aaron_straker]","startTime":2370.608,"endTime":2370.988,"body":"through me"},{"speaker":"[bryan_boorstein]","startTime":2370.892,"endTime":2371.733,"body":"it's a pretty inn"},{"speaker":"[aaron_straker]","startTime":2372.25,"endTime":2372.872,"body":"it's narly"},{"speaker":"[bryan_boorstein]","startTime":2372.615,"endTime":2373.055,"body":"know it just"},{"speaker":"[aaron_straker]","startTime":2373.093,"endTime":2373.274,"body":"that's"},{"speaker":"[bryan_boorstein]","startTime":2373.115,"endTime":2373.256,"body":"makes"},{"speaker":"[aaron_straker]","startTime":2373.454,"endTime":2373.595,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":2373.757,"endTime":2373.837,"body":"it"},{"speaker":"[aaron_straker]","startTime":2373.795,"endTime":2374.216,"body":"nary"},{"speaker":"[bryan_boorstein]","startTime":2373.877,"endTime":2376.762,"body":"makes you laugh right and makes you"},{"speaker":"[bryan_boorstein]","startTime":2373.877,"endTime":2376.762,"body":"laugh like how sore were they"},{"speaker":"[aaron_straker]","startTime":2377.092,"endTime":2377.81,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2377.122,"endTime":2379.806,"body":"imagine like especially doing twenty seven he"},{"speaker":"[bryan_boorstein]","startTime":2377.122,"endTime":2379.806,"body":"won reps"},{"speaker":"[aaron_straker]","startTime":2380.26,"endTime":2380.46,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2380.467,"endTime":2382.549,"body":"of leg press to failure i couldn't"},{"speaker":"[bryan_boorstein]","startTime":2380.467,"endTime":2382.549,"body":"even"},{"speaker":"[aaron_straker]","startTime":2383.105,"endTime":2383.947,"body":"yeah and okay"},{"speaker":"[bryan_boorstein]","startTime":2383.831,"endTime":2384.111,"body":"um"},{"speaker":"[aaron_straker]","startTime":2384.308,"endTime":2388.115,"body":"come back on wednesday come back on"},{"speaker":"[aaron_straker]","startTime":2384.308,"endTime":2388.115,"body":"friday we're doing it all over again thirty"},{"speaker":"[aaron_straker]","startTime":2388.215,"endTime":2388.315,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":2388.306,"endTime":2388.527,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2388.416,"endTime":2388.756,"body":"raps"},{"speaker":"[bryan_boorstein]","startTime":2389.45,"endTime":2394.688,"body":"yeah i mean i think it's pretty"},{"speaker":"[bryan_boorstein]","startTime":2389.45,"endTime":2394.688,"body":"obvious that that in this case the volitional"},{"speaker":"[bryan_boorstein]","startTime":2394.728,"endTime":2400.321,"body":"failure was probably not accurate umyeahyeah"},{"speaker":"[aaron_straker]","startTime":2397.92,"endTime":2401.984,"body":"rightfully so you know what i mean"},{"speaker":"[aaron_straker]","startTime":2397.92,"endTime":2401.984,"body":"if if you if you took if you"},{"speaker":"[aaron_straker]","startTime":2402.064,"endTime":2402.464,"body":"put me in"},{"speaker":"[bryan_boorstein]","startTime":2402.466,"endTime":2403.666,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2402.524,"endTime":2404.626,"body":"this study let's say i could do"},{"speaker":"[aaron_straker]","startTime":2402.524,"endTime":2404.626,"body":"forty reps and i"},{"speaker":"[bryan_boorstein]","startTime":2404.665,"endTime":2404.686,"body":"m"},{"speaker":"[aaron_straker]","startTime":2404.686,"endTime":2407.408,"body":"got to like thirty one i'm like"},{"speaker":"[aaron_straker]","startTime":2404.686,"endTime":2407.408,"body":"a uckidosover"},{"speaker":"[bryan_boorstein]","startTime":2407.216,"endTime":2407.377,"body":"right"},{"speaker":"[aaron_straker]","startTime":2407.608,"endTime":2408.189,"body":"a fucking dud"},{"speaker":"[bryan_boorstein]","startTime":2408.018,"endTime":2411.804,"body":"you just pretend that you make it"},{"speaker":"[bryan_boorstein]","startTime":2408.018,"endTime":2411.804,"body":"look so slow that you're just like i"},{"speaker":"[bryan_boorstein]","startTime":2411.884,"endTime":2414.188,"body":"could do nine more but it burns"},{"speaker":"[bryan_boorstein]","startTime":2411.884,"endTime":2414.188,"body":"so bad i'm just going to slow"},{"speaker":"[aaron_straker]","startTime":2414.26,"endTime":2414.92,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2414.268,"endTime":2414.849,"body":"this one down"},{"speaker":"[aaron_straker]","startTime":2415.05,"endTime":2415.21,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2415.69,"endTime":2415.851,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2415.692,"endTime":2415.993,"body":"i bet"},{"speaker":"[bryan_boorstein]","startTime":2416.772,"endTime":2422.042,"body":"no i agree which is why i"},{"speaker":"[bryan_boorstein]","startTime":2416.772,"endTime":2422.042,"body":"think these studies like just globally you can't"},{"speaker":"[bryan_boorstein]","startTime":2422.142,"endTime":2426.049,"body":"take anything from them but when you"},{"speaker":"[bryan_boorstein]","startTime":2422.142,"endTime":2426.049,"body":"look at this individual data that's really the"},{"speaker":"[bryan_boorstein]","startTime":2426.089,"endTime":2431.778,"body":"important part because the overall finding of"},{"speaker":"[bryan_boorstein]","startTime":2426.089,"endTime":2431.778,"body":"this study was it doesn't matter you can"},{"speaker":"[bryan_boorstein]","startTime":2431.878,"endTime":2434.981,"body":"train in twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2431.878,"endTime":2434.981,"body":"rep range or you can train in the"},{"speaker":"[bryan_boorstein]","startTime":2435.021,"endTime":2440.738,"body":"eight to twelve rep range and it"},{"speaker":"[bryan_boorstein]","startTime":2435.021,"endTime":2440.738,"body":"doesn't matter this is literally what they found"},{"speaker":"[bryan_boorstein]","startTime":2440.818,"endTime":2444.204,"body":"in the met analysis that they did"},{"speaker":"[bryan_boorstein]","startTime":2440.818,"endTime":2444.204,"body":"with show and fell too and so this"},{"speaker":"[bryan_boorstein]","startTime":2444.264,"endTime":2448.631,"body":"actually kind of grinds my gears about"},{"speaker":"[bryan_boorstein]","startTime":2444.264,"endTime":2448.631,"body":"meta analysis as well is that to me"},{"speaker":"[bryan_boorstein]","startTime":2448.832,"endTime":2453.219,"body":"it almost feels like meta analyses are"},{"speaker":"[bryan_boorstein]","startTime":2448.832,"endTime":2453.219,"body":"even fur you're removed from the individual data"},{"speaker":"[bryan_boorstein]","startTime":2453.7,"endTime":2458.428,"body":"because you're taking all of this this"},{"speaker":"[bryan_boorstein]","startTime":2453.7,"endTime":2458.428,"body":"data of population averages and you're combining it"},{"speaker":"[bryan_boorstein]","startTime":2458.488,"endTime":2464.417,"body":"together but you're even more losing the"},{"speaker":"[bryan_boorstein]","startTime":2458.488,"endTime":2464.417,"body":"individual data so i don't know what i"},{"speaker":"[bryan_boorstein]","startTime":2464.477,"endTime":2469.105,"body":"think about meta analysis these days like"},{"speaker":"[bryan_boorstein]","startTime":2464.477,"endTime":2469.105,"body":"it just if you're looking at training somebody"},{"speaker":"[bryan_boorstein]","startTime":2469.245,"endTime":2472.711,"body":"on a population level then yes i"},{"speaker":"[bryan_boorstein]","startTime":2469.245,"endTime":2472.711,"body":"guess you lean on those and you say"},{"speaker":"[bryan_boorstein]","startTime":2472.871,"endTime":2476.64,"body":"okay this is the best that we"},{"speaker":"[bryan_boorstein]","startTime":2472.871,"endTime":2476.64,"body":"have but you have understand as a coach"},{"speaker":"[bryan_boorstein]","startTime":2477.202,"endTime":2482.792,"body":"that just it's kind of almost meaningless"},{"speaker":"[bryan_boorstein]","startTime":2477.202,"endTime":2482.792,"body":"like once you get past the first two"},{"speaker":"[bryan_boorstein]","startTime":2482.872,"endTime":2489.331,"body":"months of training with somebody coaching them"},{"speaker":"[bryan_boorstein]","startTime":2482.872,"endTime":2489.331,"body":"it just it just doesn't matter my view"},{"speaker":"[bryan_boorstein]","startTime":2489.411,"endTime":2497.064,"body":"on things but okay continuing along um"},{"speaker":"[bryan_boorstein]","startTime":2489.411,"endTime":2497.064,"body":"they progressed by if you hit the top"},{"speaker":"[bryan_boorstein]","startTime":2497.124,"endTime":2499.868,"body":"of the rep range so either twelve"},{"speaker":"[bryan_boorstein]","startTime":2497.124,"endTime":2499.868,"body":"reps are thirty one reps you would add"},{"speaker":"[bryan_boorstein]","startTime":2499.949,"endTime":2505.097,"body":"weight they did a dexa after each"},{"speaker":"[bryan_boorstein]","startTime":2499.949,"endTime":2505.097,"body":"twelve weeks segment so you did your twelve"},{"speaker":"[bryan_boorstein]","startTime":2505.157,"endTime":2507.762,"body":"weeks of twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2505.157,"endTime":2507.762,"body":"reps you got a dea than you did"},{"speaker":"[bryan_boorstein]","startTime":2507.802,"endTime":2512.69,"body":"your twelve weeks of eight to twelve"},{"speaker":"[bryan_boorstein]","startTime":2507.802,"endTime":2512.69,"body":"reps got a deck and as i said"},{"speaker":"[bryan_boorstein]","startTime":2512.73,"endTime":2520.883,"body":"the group averages said it didn't matter"},{"speaker":"[bryan_boorstein]","startTime":2512.73,"endTime":2520.883,"body":"um across all the participants on average they"},{"speaker":"[bryan_boorstein]","startTime":2521.004,"endTime":2527.024,"body":"gained between three and five per cent"},{"speaker":"[bryan_boorstein]","startTime":2521.004,"endTime":2527.024,"body":"of muscle increase in each twelve week period"},{"speaker":"[bryan_boorstein]","startTime":2528.086,"endTime":2539.646,"body":"general averages so the intervention worked um"},{"speaker":"[bryan_boorstein]","startTime":2528.086,"endTime":2539.646,"body":"but on the individual level the one person"},{"speaker":"[bryan_boorstein]","startTime":2539.747,"endTime":2544.994,"body":"at a five percent decrease in muscle"},{"speaker":"[bryan_boorstein]","startTime":2539.747,"endTime":2544.994,"body":"mass when training with eight to twelve reps"},{"speaker":"[bryan_boorstein]","startTime":2546.277,"endTime":2550.724,"body":"and a ten percent increase in muscle"},{"speaker":"[bryan_boorstein]","startTime":2546.277,"endTime":2550.724,"body":"mass training with twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2550.784,"endTime":2556.293,"body":"reps so for that person eight to"},{"speaker":"[bryan_boorstein]","startTime":2550.784,"endTime":2556.293,"body":"twelve is not your money on you are"},{"speaker":"[bryan_boorstein]","startTime":2556.393,"endTime":2560.721,"body":"definitely going to be wanting to hang"},{"speaker":"[bryan_boorstein]","startTime":2556.393,"endTime":2560.721,"body":"out in that twenty plus rep range and"},{"speaker":"[bryan_boorstein]","startTime":2560.741,"endTime":2565.929,"body":"then we had another individual who had"},{"speaker":"[bryan_boorstein]","startTime":2560.741,"endTime":2565.929,"body":"a thirteen percent increase in muscle mass in"},{"speaker":"[bryan_boorstein]","startTime":2565.969,"endTime":2570.537,"body":"the eight to twelve rep range and"},{"speaker":"[bryan_boorstein]","startTime":2565.969,"endTime":2570.537,"body":"a three percent increas in the twenty seven"},{"speaker":"[bryan_boorstein]","startTime":2570.597,"endTime":2574.864,"body":"to thirty one rep range so this"},{"speaker":"[bryan_boorstein]","startTime":2570.597,"endTime":2574.864,"body":"person obviously was a better respondor to training"},{"speaker":"[bryan_boorstein]","startTime":2574.944,"endTime":2578.951,"body":"in general but you would also make"},{"speaker":"[bryan_boorstein]","startTime":2574.944,"endTime":2578.951,"body":"the argument for this person that do you"},{"speaker":"[bryan_boorstein]","startTime":2579.011,"endTime":2583.238,"body":"want to have to train in the"},{"speaker":"[bryan_boorstein]","startTime":2579.011,"endTime":2583.238,"body":"twenty plus reprint for a three percent increasing"},{"speaker":"[bryan_boorstein]","startTime":2583.298,"endTime":2587.065,"body":"growth or do you just want to"},{"speaker":"[bryan_boorstein]","startTime":2583.298,"endTime":2587.065,"body":"do some shorter more intense sets and get"},{"speaker":"[bryan_boorstein]","startTime":2587.625,"endTime":2591.852,"body":"three to four times the increasing growth"},{"speaker":"[bryan_boorstein]","startTime":2587.625,"endTime":2591.852,"body":"and so for that person i think it's"},{"speaker":"[bryan_boorstein]","startTime":2592.033,"endTime":2599.539,"body":"very important that they know where the"},{"speaker":"[bryan_boorstein]","startTime":2592.033,"endTime":2599.539,"body":"rep range is that they perform best ah"},{"speaker":"[bryan_boorstein]","startTime":2600.316,"endTime":2600.779,"body":"um"},{"speaker":"[aaron_straker]","startTime":2601.321,"endTime":2602.523,"body":"yeah definitely that"},{"speaker":"[bryan_boorstein]","startTime":2602.611,"endTime":2603.256,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2602.624,"endTime":2609.335,"body":"one again it comes back and like"},{"speaker":"[aaron_straker]","startTime":2602.624,"endTime":2609.335,"body":"looking at those those those two situations that"},{"speaker":"[aaron_straker]","startTime":2609.375,"endTime":2613.902,"body":"you just kind of extrapulated for us"},{"speaker":"[aaron_straker]","startTime":2609.375,"endTime":2613.902,"body":"they seemingly don't make sense right because they"},{"speaker":"[aaron_straker]","startTime":2613.982,"endTime":2620.801,"body":"are pretty much polar opposites of sorts"},{"speaker":"[aaron_straker]","startTime":2613.982,"endTime":2620.801,"body":"sort of thing and it's just when you're"},{"speaker":"[aaron_straker]","startTime":2620.821,"endTime":2624.106,"body":"looking at it at a population level"},{"speaker":"[aaron_straker]","startTime":2620.821,"endTime":2624.106,"body":"wild that two people"},{"speaker":"[bryan_boorstein]","startTime":2624.016,"endTime":2624.279,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2624.567,"endTime":2630.337,"body":"right following the same intervention over a"},{"speaker":"[aaron_straker]","startTime":2624.567,"endTime":2630.337,"body":"six month period right could have such stark"},{"speaker":"[bryan_boorstein]","startTime":2630.316,"endTime":2630.336,"body":"m"},{"speaker":"[aaron_straker]","startTime":2630.717,"endTime":2632.605,"body":"contrast in how they spon"},{"speaker":"[bryan_boorstein]","startTime":2633.496,"endTime":2636.0,"body":"yeah no it really like it's one"},{"speaker":"[bryan_boorstein]","startTime":2633.496,"endTime":2636.0,"body":"of those things"},{"speaker":"[aaron_straker]","startTime":2636.02,"endTime":2636.71,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2636.06,"endTime":2641.93,"body":"where like you can kind of feel"},{"speaker":"[bryan_boorstein]","startTime":2636.06,"endTime":2641.93,"body":"i think as you become a semi advanced"},{"speaker":"[bryan_boorstein]","startTime":2642.21,"endTime":2646.9,"body":"training you can just sort of feel"},{"speaker":"[bryan_boorstein]","startTime":2642.21,"endTime":2646.9,"body":"like where your responses best and maybe it"},{"speaker":"[bryan_boorstein]","startTime":2646.92,"endTime":2654.609,"body":"would have been cool if they would"},{"speaker":"[bryan_boorstein]","startTime":2646.92,"endTime":2654.609,"body":"have taken some subjective data or information from"},{"speaker":"[bryan_boorstein]","startTime":2654.709,"endTime":2660.278,"body":"these subjects like how do you feel"},{"speaker":"[bryan_boorstein]","startTime":2654.709,"endTime":2660.278,"body":"what is happening within like the muscular cure"},{"speaker":"[bryan_boorstein]","startTime":2660.298,"endTime":2663.684,"body":"and the stimulus that you're perceiving in"},{"speaker":"[bryan_boorstein]","startTime":2660.298,"endTime":2663.684,"body":"your body from each of the two rep"},{"speaker":"[bryan_boorstein]","startTime":2663.724,"endTime":2669.44,"body":"ranges and see any of those subjective"},{"speaker":"[bryan_boorstein]","startTime":2663.724,"endTime":2669.44,"body":"measures that you know mike is retell loves"},{"speaker":"[bryan_boorstein]","startTime":2669.5,"endTime":2674.468,"body":"to talk about like the pump the"},{"speaker":"[bryan_boorstein]","startTime":2669.5,"endTime":2674.468,"body":"soreness the disruption the fatigue things like that"},{"speaker":"[bryan_boorstein]","startTime":2674.509,"endTime":2680.419,"body":"whether those things are relevant data points"},{"speaker":"[bryan_boorstein]","startTime":2674.509,"endTime":2680.419,"body":"whether somebody will in fact perform better in"},{"speaker":"[bryan_boorstein]","startTime":2680.459,"endTime":2683.927,"body":"the eight to twelve or the twenty"},{"speaker":"[bryan_boorstein]","startTime":2680.459,"endTime":2683.927,"body":"seven to thirty one rep range but unfortunately"},{"speaker":"[bryan_boorstein]","startTime":2683.967,"endTime":2686.813,"body":"we didn't get that data but that"},{"speaker":"[bryan_boorstein]","startTime":2683.967,"endTime":2686.813,"body":"would have been really cool i think to"},{"speaker":"[bryan_boorstein]","startTime":2686.873,"endTime":2688.776,"body":"have m"},{"speaker":"[aaron_straker]","startTime":2688.8,"endTime":2689.601,"body":"yeah kind of like a"},{"speaker":"[bryan_boorstein]","startTime":2690.025,"endTime":2690.357,"body":"m yeah"},{"speaker":"[aaron_straker]","startTime":2690.201,"endTime":2694.365,"body":"like kind of base lining your intuition"},{"speaker":"[aaron_straker]","startTime":2690.201,"endTime":2694.365,"body":"against how you"},{"speaker":"[bryan_boorstein]","startTime":2694.43,"endTime":2694.491,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2694.465,"endTime":2696.187,"body":"respond you know and seeing"},{"speaker":"[bryan_boorstein]","startTime":2696.01,"endTime":2696.172,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2696.307,"endTime":2698.029,"body":"if if your intuition"},{"speaker":"[bryan_boorstein]","startTime":2697.968,"endTime":2698.049,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2698.129,"endTime":2699.811,"body":"is has any holds"},{"speaker":"[bryan_boorstein]","startTime":2699.646,"endTime":2700.306,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2699.872,"endTime":2702.458,"body":"any water for for individuals or something"},{"speaker":"[aaron_straker]","startTime":2699.872,"endTime":2702.458,"body":"like that"},{"speaker":"[bryan_boorstein]","startTime":2702.876,"endTime":2703.457,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2703.88,"endTime":2704.127,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2704.498,"endTime":2710.689,"body":"so this third study is from plot"},{"speaker":"[bryan_boorstein]","startTime":2704.498,"endTime":2710.689,"body":"kin and colleagues twenty twenty two progressive overload"},{"speaker":"[bryan_boorstein]","startTime":2710.749,"endTime":2716.417,"body":"without progressing load question mark the effects"},{"speaker":"[bryan_boorstein]","startTime":2710.749,"endTime":2716.417,"body":"of load or repeti and progression on muscular"},{"speaker":"[bryan_boorstein]","startTime":2716.577,"endTime":2722.263,"body":"adaptations and so essentially let me scroll"},{"speaker":"[bryan_boorstein]","startTime":2716.577,"endTime":2722.263,"body":"down to my data i have my notes"},{"speaker":"[bryan_boorstein]","startTime":2722.503,"endTime":2731.82,"body":"super out of order here so anyways"},{"speaker":"[bryan_boorstein]","startTime":2722.503,"endTime":2731.82,"body":"this this is interesting because there are kind"},{"speaker":"[bryan_boorstein]","startTime":2731.92,"endTime":2736.769,"body":"of two different camps when it comes"},{"speaker":"[bryan_boorstein]","startTime":2731.92,"endTime":2736.769,"body":"to the idea of progressive overload and like"},{"speaker":"[bryan_boorstein]","startTime":2736.829,"endTime":2742.257,"body":"we know that progressive overload is important"},{"speaker":"[bryan_boorstein]","startTime":2736.829,"endTime":2742.257,"body":"you have to overtime be adding raps or"},{"speaker":"[bryan_boorstein]","startTime":2742.337,"endTime":2749.269,"body":"adding weight or adding pauses or some"},{"speaker":"[bryan_boorstein]","startTime":2742.337,"endTime":2749.269,"body":"sort of tempo decrease something increase the stimulus"},{"speaker":"[bryan_boorstein]","startTime":2749.289,"endTime":2753.456,"body":"that you're receiving to the muscle and"},{"speaker":"[bryan_boorstein]","startTime":2749.289,"endTime":2753.456,"body":"this study was cool because it investigated of"},{"speaker":"[bryan_boorstein]","startTime":2753.496,"endTime":2760.813,"body":"the most common ones which are increasing"},{"speaker":"[bryan_boorstein]","startTime":2753.496,"endTime":2760.813,"body":"in weight versus increasing in reps and so"},{"speaker":"[bryan_boorstein]","startTime":2761.174,"endTime":2768.827,"body":"in the study they had thirty eight"},{"speaker":"[bryan_boorstein]","startTime":2761.174,"endTime":2768.827,"body":"trained mixed gender people train in the eight"},{"speaker":"[bryan_boorstein]","startTime":2768.867,"endTime":2773.057,"body":"to twelve rep range so everyone started"},{"speaker":"[bryan_boorstein]","startTime":2768.867,"endTime":2773.057,"body":"in the eight to twelve rep range i"},{"speaker":"[bryan_boorstein]","startTime":2773.077,"endTime":2778.959,"body":"think they started around ten reps is"},{"speaker":"[bryan_boorstein]","startTime":2773.077,"endTime":2778.959,"body":"what i remember if it's correct and the"},{"speaker":"[bryan_boorstein]","startTime":2779.54,"endTime":2784.188,"body":"load group would essentially get to twelve"},{"speaker":"[bryan_boorstein]","startTime":2779.54,"endTime":2784.188,"body":"reps and then they would add weight and"},{"speaker":"[bryan_boorstein]","startTime":2784.248,"endTime":2786.752,"body":"it would drop them back down and"},{"speaker":"[bryan_boorstein]","startTime":2784.248,"endTime":2786.752,"body":"they would work back up to twelve reps"},{"speaker":"[bryan_boorstein]","startTime":2786.772,"endTime":2791.244,"body":"and then they would add more weight"},{"speaker":"[bryan_boorstein]","startTime":2786.772,"endTime":2791.244,"body":"kind of like you standard double progression the"},{"speaker":"[bryan_boorstein]","startTime":2791.304,"endTime":2794.353,"body":"rep group would just hit twelve reps"},{"speaker":"[bryan_boorstein]","startTime":2791.304,"endTime":2794.353,"body":"and then they would just keep adding reps"},{"speaker":"[bryan_boorstein]","startTime":2796.227,"endTime":2801.255,"body":"and in my mind i feel like"},{"speaker":"[bryan_boorstein]","startTime":2796.227,"endTime":2801.255,"body":"those aren't that different yo're not talking about"},{"speaker":"[bryan_boorstein]","startTime":2801.355,"endTime":2805.823,"body":"these huge disparities and rep ranges like"},{"speaker":"[bryan_boorstein]","startTime":2801.355,"endTime":2805.823,"body":"twenty seven to thirty one or it versus"},{"speaker":"[bryan_boorstein]","startTime":2805.903,"endTime":2810.33,"body":"eight to twelve like in the prior"},{"speaker":"[bryan_boorstein]","startTime":2805.903,"endTime":2810.33,"body":"stud you're literally talking about someone's hanging out"},{"speaker":"[bryan_boorstein]","startTime":2810.43,"endTime":2813.455,"body":"an average of ten reps that's what"},{"speaker":"[bryan_boorstein]","startTime":2810.43,"endTime":2813.455,"body":"it turned out to be in the load"},{"speaker":"[bryan_boorstein]","startTime":2813.515,"endTime":2818.223,"body":"progression group or you're hanging out at"},{"speaker":"[bryan_boorstein]","startTime":2813.515,"endTime":2818.223,"body":"an average of fifteen reps which is what"},{"speaker":"[bryan_boorstein]","startTime":2818.343,"endTime":2823.091,"body":"the average was for the rep one"},{"speaker":"[bryan_boorstein]","startTime":2818.343,"endTime":2823.091,"body":"group over the course of the study um"},{"speaker":"[bryan_boorstein]","startTime":2823.652,"endTime":2827.078,"body":"so as just kind of keeping that"},{"speaker":"[bryan_boorstein]","startTime":2823.652,"endTime":2827.078,"body":"in mind as we go through this is"},{"speaker":"[bryan_boorstein]","startTime":2827.118,"endTime":2834.09,"body":"probably pretty important both groups took sets"},{"speaker":"[bryan_boorstein]","startTime":2827.118,"endTime":2834.09,"body":"to failure apparent they were doing quads again"},{"speaker":"[bryan_boorstein]","startTime":2834.19,"endTime":2838.838,"body":"that seems to be he flavor of"},{"speaker":"[bryan_boorstein]","startTime":2834.19,"endTime":2838.838,"body":"the day they were doing twice a week"},{"speaker":"[bryan_boorstein]","startTime":2838.878,"endTime":2842.644,"body":"they were doing four sets of squads"},{"speaker":"[bryan_boorstein]","startTime":2838.878,"endTime":2842.644,"body":"and four sets of leg extensions each session"},{"speaker":"[bryan_boorstein]","startTime":2843.025,"endTime":2846.15,"body":"so this pro gram design is a"},{"speaker":"[bryan_boorstein]","startTime":2843.025,"endTime":2846.15,"body":"little bit more representative of what you would"},{"speaker":"[bryan_boorstein]","startTime":2846.19,"endTime":2850.657,"body":"probably see in practice which is sixteen"},{"speaker":"[bryan_boorstein]","startTime":2846.19,"endTime":2850.657,"body":"total sets a week four sets of leg"},{"speaker":"[bryan_boorstein]","startTime":2850.697,"endTime":2858.711,"body":"press forces legastension twice a week they"},{"speaker":"[bryan_boorstein]","startTime":2850.697,"endTime":2858.711,"body":"did some serious good measurements here so they"},{"speaker":"[bryan_boorstein]","startTime":2858.871,"endTime":2864.16,"body":"used ultra sound analysis and they measured"},{"speaker":"[bryan_boorstein]","startTime":2858.871,"endTime":2864.16,"body":"multiple spots on the quads which is super"},{"speaker":"[bryan_boorstein]","startTime":2864.2,"endTime":2868.106,"body":"cool because it kind of gives us"},{"speaker":"[bryan_boorstein]","startTime":2864.2,"endTime":2868.106,"body":"some insight into regional hypertrophy which i want"},{"speaker":"[bryan_boorstein]","startTime":2868.146,"endTime":2873.015,"body":"to talk about a little bit as"},{"speaker":"[bryan_boorstein]","startTime":2868.146,"endTime":2873.015,"body":"we get going here um they measured the"},{"speaker":"[bryan_boorstein]","startTime":2873.095,"endTime":2881.108,"body":"proximal distal and anterior quad so proximal"},{"speaker":"[bryan_boorstein]","startTime":2873.095,"endTime":2881.108,"body":"would be closer to hip distal would be"},{"speaker":"[bryan_boorstein]","startTime":2881.248,"endTime":2885.796,"body":"further from the hip and then anterior"},{"speaker":"[bryan_boorstein]","startTime":2881.248,"endTime":2885.796,"body":"quad would be considered your reckfm and your"},{"speaker":"[bryan_boorstein]","startTime":2885.856,"endTime":2889.682,"body":"v m o so vim o is"},{"speaker":"[bryan_boorstein]","startTime":2885.856,"endTime":2889.682,"body":"the little tear drop muscle near the knee"},{"speaker":"[bryan_boorstein]","startTime":2890.123,"endTime":2893.208,"body":"and then recfem is the big muscle"},{"speaker":"[bryan_boorstein]","startTime":2890.123,"endTime":2893.208,"body":"it runs along the front of the thigh"},{"speaker":"[bryan_boorstein]","startTime":2893.589,"endTime":2898.457,"body":"so those are interior front thigh quad"},{"speaker":"[bryan_boorstein]","startTime":2893.589,"endTime":2898.457,"body":"measurements and then they did the same thing"},{"speaker":"[bryan_boorstein]","startTime":2898.517,"endTime":2904.468,"body":"on the lateral side so i guess"},{"speaker":"[bryan_boorstein]","startTime":2898.517,"endTime":2904.468,"body":"that they had six measurements maybe because the"},{"speaker":"[bryan_boorstein]","startTime":2904.508,"endTime":2908.52,"body":"lateral side would be the side on"},{"speaker":"[bryan_boorstein]","startTime":2904.508,"endTime":2908.52,"body":"the outside of the thigh like further away"},{"speaker":"[bryan_boorstein]","startTime":2908.581,"endTime":2916.246,"body":"from the middle of your body and"},{"speaker":"[bryan_boorstein]","startTime":2908.581,"endTime":2916.246,"body":"they tested both strength and they tested hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":2916.366,"endTime":2924.469,"body":"so i mean the data analysis on"},{"speaker":"[bryan_boorstein]","startTime":2916.366,"endTime":2924.469,"body":"this study is insane they unfortunately for some"},{"speaker":"[bryan_boorstein]","startTime":2924.61,"endTime":2930.6,"body":"odd reason which i can only think"},{"speaker":"[bryan_boorstein]","startTime":2924.61,"endTime":2930.6,"body":"for safety but they tested the strength on"},{"speaker":"[bryan_boorstein]","startTime":2930.68,"endTime":2938.702,"body":"a smith machine even though they trained"},{"speaker":"[bryan_boorstein]","startTime":2930.68,"endTime":2938.702,"body":"a free weight back squat yeah it just"},{"speaker":"[bryan_boorstein]","startTime":2938.762,"endTime":2941.271,"body":"doesn't make any sense aaron's shaking his"},{"speaker":"[bryan_boorstein]","startTime":2938.762,"endTime":2941.271,"body":"head over there"},{"speaker":"[aaron_straker]","startTime":2941.873,"endTime":2943.576,"body":"this one i thought was strange too"},{"speaker":"[bryan_boorstein]","startTime":2943.606,"endTime":2944.296,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2943.676,"endTime":2944.497,"body":"with that especially"},{"speaker":"[bryan_boorstein]","startTime":2944.476,"endTime":2945.136,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2944.517,"endTime":2949.285,"body":"when i when i dug into this"},{"speaker":"[aaron_straker]","startTime":2944.517,"endTime":2949.285,"body":"paper i saw that for i don't know"},{"speaker":"[aaron_straker]","startTime":2949.325,"endTime":2950.207,"body":"the proper terminology"},{"speaker":"[bryan_boorstein]","startTime":2949.846,"endTime":2949.986,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2950.227,"endTime":2955.316,"body":"i don't know if it's like co"},{"speaker":"[aaron_straker]","startTime":2950.227,"endTime":2955.316,"body":"authors or assistant authors like dr mike isertell"},{"speaker":"[aaron_straker]","startTime":2955.336,"endTime":2956.919,"body":"and jared feather part of this paper"},{"speaker":"[bryan_boorstein]","startTime":2957.627,"endTime":2959.392,"body":"oh interesting i didn't even recognize that"},{"speaker":"[aaron_straker]","startTime":2959.53,"endTime":2962.735,"body":"yeah so when i was reading the"},{"speaker":"[aaron_straker]","startTime":2959.53,"endTime":2962.735,"body":"authors i was like oh holy ship dr"},{"speaker":"[aaron_straker]","startTime":2962.795,"endTime":2967.002,"body":"mice and jarritare on this so i"},{"speaker":"[aaron_straker]","startTime":2962.795,"endTime":2967.002,"body":"thought that that was particularly interesting because"},{"speaker":"[bryan_boorstein]","startTime":2966.946,"endTime":2966.966,"body":"m"},{"speaker":"[aaron_straker]","startTime":2967.042,"endTime":2968.985,"body":"they have like obviously super"},{"speaker":"[bryan_boorstein]","startTime":2968.986,"endTime":2969.188,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2969.066,"endTime":2971.672,"body":"super well knowledgeable trainers and"},{"speaker":"[bryan_boorstein]","startTime":2971.763,"endTime":2972.376,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2972.26,"endTime":2975.286,"body":"uh personalities let's say for lack"},{"speaker":"[bryan_boorstein]","startTime":2975.167,"endTime":2975.33,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2975.326,"endTime":2975.386,"body":"of"},{"speaker":"[bryan_boorstein]","startTime":2975.432,"endTime":2975.635,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2975.446,"endTime":2975.888,"body":"a better term"},{"speaker":"[bryan_boorstein]","startTime":2977.817,"endTime":2980.481,"body":"interesting well so even though"},{"speaker":"[aaron_straker]","startTime":2980.51,"endTime":2981.23,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2980.521,"endTime":2984.528,"body":"we can't take a whole ton i"},{"speaker":"[bryan_boorstein]","startTime":2980.521,"endTime":2984.528,"body":"think from the strength results given that you"},{"speaker":"[bryan_boorstein]","startTime":2984.788,"endTime":2989.597,"body":"performed it on a smith machine but"},{"speaker":"[bryan_boorstein]","startTime":2984.788,"endTime":2989.597,"body":"practiced it on a bar bell would literally"},{"speaker":"[bryan_boorstein]","startTime":2989.657,"endTime":2993.524,"body":"be like like the equivalent would be"},{"speaker":"[bryan_boorstein]","startTime":2989.657,"endTime":2993.524,"body":"like we're going o have you practice three"},{"speaker":"[bryan_boorstein]","startTime":2993.605,"endTime":2997.793,"body":"pointers with this normal basketball and then"},{"speaker":"[bryan_boorstein]","startTime":2993.605,"endTime":2997.793,"body":"we're going to have you test with a"},{"speaker":"[bryan_boorstein]","startTime":2997.833,"endTime":3001.61,"body":"ball that's like a quarter of a"},{"speaker":"[bryan_boorstein]","startTime":2997.833,"endTime":3001.61,"body":"pound heavier or something like that it just"},{"speaker":"[bryan_boorstein]","startTime":3002.031,"endTime":3010.462,"body":"it seems so incongruent so the strength"},{"speaker":"[bryan_boorstein]","startTime":3002.031,"endTime":3010.462,"body":"results slightly favored the load progression group which"},{"speaker":"[bryan_boorstein]","startTime":3010.502,"endTime":3015.13,"body":"i don't think surprises anybody there was"},{"speaker":"[bryan_boorstein]","startTime":3010.502,"endTime":3015.13,"body":"about a two kilogram higher increase in the"},{"speaker":"[bryan_boorstein]","startTime":3015.17,"endTime":3023.567,"body":"strength group compared to the progression group"},{"speaker":"[bryan_boorstein]","startTime":3015.17,"endTime":3023.567,"body":"um and the hypertrophy results had a slight"},{"speaker":"[bryan_boorstein]","startTime":3023.667,"endTime":3033.258,"body":"lean in favor of the rep progression"},{"speaker":"[bryan_boorstein]","startTime":3023.667,"endTime":3033.258,"body":"group which is interesting but the actual individual"},{"speaker":"[bryan_boorstein]","startTime":3033.378,"endTime":3042.879,"body":"data points here there was one person"},{"speaker":"[bryan_boorstein]","startTime":3033.378,"endTime":3042.879,"body":"that got two point four kilograms better results"},{"speaker":"[bryan_boorstein]","startTime":3043.299,"endTime":3050.266,"body":"in the progression group and this is"},{"speaker":"[bryan_boorstein]","startTime":3043.299,"endTime":3050.266,"body":"for strength testing and seven point eight and"},{"speaker":"[bryan_boorstein]","startTime":3050.346,"endTime":3055.434,"body":"another person that did seven point eight"},{"speaker":"[bryan_boorstein]","startTime":3050.346,"endTime":3055.434,"body":"kilograms better in the load progression group so"},{"speaker":"[bryan_boorstein]","startTime":3055.855,"endTime":3060.182,"body":"those individuals specifically like if you're training"},{"speaker":"[bryan_boorstein]","startTime":3055.855,"endTime":3060.182,"body":"for strength one person may benefit more by"},{"speaker":"[bryan_boorstein]","startTime":3060.443,"endTime":3067.588,"body":"increasing raps and another increasing load when"},{"speaker":"[bryan_boorstein]","startTime":3060.443,"endTime":3067.588,"body":"you look at the hypertrophy results you had"},{"speaker":"[bryan_boorstein]","startTime":3067.788,"endTime":3076.062,"body":"one individual who increased a little bit"},{"speaker":"[bryan_boorstein]","startTime":3067.788,"endTime":3076.062,"body":"point five millimeters which is which is like"},{"speaker":"[bryan_boorstein]","startTime":3076.122,"endTime":3081.611,"body":"nothing point five millimeters in thigh circumference"},{"speaker":"[bryan_boorstein]","startTime":3076.122,"endTime":3081.611,"body":"in the load progression group and then another"},{"speaker":"[bryan_boorstein]","startTime":3081.691,"endTime":3086.82,"body":"person that had five point eight millimeters"},{"speaker":"[bryan_boorstein]","startTime":3081.691,"endTime":3086.82,"body":"increase in the rep progressing group so again"},{"speaker":"[bryan_boorstein]","startTime":3086.9,"endTime":3093.31,"body":"the outliers not quite as significant there"},{"speaker":"[bryan_boorstein]","startTime":3086.9,"endTime":3093.31,"body":"but leaning toward the progression group and so"},{"speaker":"[bryan_boorstein]","startTime":3094.352,"endTime":3099.0,"body":"some of the reasons maybe why this"},{"speaker":"[bryan_boorstein]","startTime":3094.352,"endTime":3099.0,"body":"would be the case is again i'm gonna"},{"speaker":"[bryan_boorstein]","startTime":3099.12,"endTime":3102.366,"body":"lean on some of the information taken"},{"speaker":"[bryan_boorstein]","startTime":3099.12,"endTime":3102.366,"body":"from the data driven guys because they had"},{"speaker":"[bryan_boorstein]","startTime":3102.506,"endTime":3106.992,"body":"really really cool way of just breaking"},{"speaker":"[bryan_boorstein]","startTime":3102.506,"endTime":3106.992,"body":"down studies and providing some really quality insight"},{"speaker":"[bryan_boorstein]","startTime":3107.072,"endTime":3119.797,"body":"into this stuff but the their theory"},{"speaker":"[bryan_boorstein]","startTime":3107.072,"endTime":3119.797,"body":"which is worth repeating is that the isolation"},{"speaker":"[bryan_boorstein]","startTime":3119.857,"endTime":3125.566,"body":"movements may do better at increasing in"},{"speaker":"[bryan_boorstein]","startTime":3119.857,"endTime":3125.566,"body":"reps and in effect essentially doing higher rep"},{"speaker":"[bryan_boorstein]","startTime":3125.666,"endTime":3133.379,"body":"ranges whereas big compound movements may do"},{"speaker":"[bryan_boorstein]","startTime":3125.666,"endTime":3133.379,"body":"better in lower rep ranges which again not"},{"speaker":"[bryan_boorstein]","startTime":3133.48,"endTime":3140.131,"body":"a huge surprise to anybody one other"},{"speaker":"[bryan_boorstein]","startTime":3133.48,"endTime":3140.131,"body":"insight that they brought up was that i"},{"speaker":"[bryan_boorstein]","startTime":3140.191,"endTime":3145.119,"body":"didn't realize this but they reference that"},{"speaker":"[bryan_boorstein]","startTime":3140.191,"endTime":3145.119,"body":"there has been some study on back squats"},{"speaker":"[bryan_boorstein]","startTime":3145.7,"endTime":3151.93,"body":"specifically in different rep ranges and so"},{"speaker":"[bryan_boorstein]","startTime":3145.7,"endTime":3151.93,"body":"what they found again this isn't surprising but"},{"speaker":"[bryan_boorstein]","startTime":3151.97,"endTime":3157.536,"body":"i think it's it's insightful is that"},{"speaker":"[bryan_boorstein]","startTime":3151.97,"endTime":3157.536,"body":"when you back squat for higher reps it"},{"speaker":"[bryan_boorstein]","startTime":3157.617,"endTime":3161.824,"body":"tends to be your quads that can"},{"speaker":"[bryan_boorstein]","startTime":3157.617,"endTime":3161.824,"body":"take more of the brunt of the work"},{"speaker":"[bryan_boorstein]","startTime":3162.485,"endTime":3169.296,"body":"rep to rep whereas when you're squading"},{"speaker":"[bryan_boorstein]","startTime":3162.485,"endTime":3169.296,"body":"heavier loads they're so heavy that you your"},{"speaker":"[bryan_boorstein]","startTime":3169.356,"endTime":3173.399,"body":"natural inclination is to have to engage"},{"speaker":"[bryan_boorstein]","startTime":3169.356,"endTime":3173.399,"body":"more of the more powerful structures of your"},{"speaker":"[bryan_boorstein]","startTime":3173.439,"endTime":3178.023,"body":"body such as the hips and low"},{"speaker":"[bryan_boorstein]","startTime":3173.439,"endTime":3178.023,"body":"back and gluts and things like that so"},{"speaker":"[bryan_boorstein]","startTime":3178.103,"endTime":3185.173,"body":"essentially when you're squatting lighter you can"},{"speaker":"[bryan_boorstein]","startTime":3178.103,"endTime":3185.173,"body":"stay more upright and actively focus more on"},{"speaker":"[bryan_boorstein]","startTime":3185.414,"endTime":3190.522,"body":"sending the knees forward but as the"},{"speaker":"[bryan_boorstein]","startTime":3185.414,"endTime":3190.522,"body":"loads increase your body has these natural compensatory"},{"speaker":"[bryan_boorstein]","startTime":3190.663,"endTime":3197.474,"body":"mechanisms that are going to force you"},{"speaker":"[bryan_boorstein]","startTime":3190.663,"endTime":3197.474,"body":"to use more of your stronger muscle groups"},{"speaker":"[bryan_boorstein]","startTime":3197.915,"endTime":3201.701,"body":"which are your bigger gluts and hips"},{"speaker":"[bryan_boorstein]","startTime":3197.915,"endTime":3201.701,"body":"and things like that and then they kind"},{"speaker":"[bryan_boorstein]","startTime":3201.741,"endTime":3205.868,"body":"of said that you probably see the"},{"speaker":"[bryan_boorstein]","startTime":3201.741,"endTime":3205.868,"body":"same thing in like an l where if"},{"speaker":"[bryan_boorstein]","startTime":3205.908,"endTime":3209.053,"body":"you're doing an r d l for"},{"speaker":"[bryan_boorstein]","startTime":3205.908,"endTime":3209.053,"body":"higher p you can keep your legs straighter"},{"speaker":"[bryan_boorstein]","startTime":3209.113,"endTime":3212.639,"body":"you can let the bar maybe float"},{"speaker":"[bryan_boorstein]","startTime":3209.113,"endTime":3212.639,"body":"a little bit in front increasing the moment"},{"speaker":"[bryan_boorstein]","startTime":3212.799,"endTime":3217.248,"body":"arm and let your ham strings truly"},{"speaker":"[bryan_boorstein]","startTime":3212.799,"endTime":3217.248,"body":"be the limit or more whereas when you're"},{"speaker":"[bryan_boorstein]","startTime":3217.268,"endTime":3221.478,"body":"doing an r d l with heavier"},{"speaker":"[bryan_boorstein]","startTime":3217.268,"endTime":3221.478,"body":"weight you can't you can't increase the moment"},{"speaker":"[bryan_boorstein]","startTime":3221.578,"endTime":3226.426,"body":"arm because your body is going to"},{"speaker":"[bryan_boorstein]","startTime":3221.578,"endTime":3226.426,"body":"do everything it can to keep everything as"},{"speaker":"[bryan_boorstein]","startTime":3226.686,"endTime":3232.997,"body":"close as possible to the mid line"},{"speaker":"[bryan_boorstein]","startTime":3226.686,"endTime":3232.997,"body":"which inevitably is going to engage or of"},{"speaker":"[bryan_boorstein]","startTime":3233.057,"endTime":3241.07,"body":"your hips and your gluts and things"},{"speaker":"[bryan_boorstein]","startTime":3233.057,"endTime":3241.07,"body":"like that then they also noted that the"},{"speaker":"[bryan_boorstein]","startTime":3241.151,"endTime":3246.379,"body":"leg extension the rec fem measurement seems"},{"speaker":"[bryan_boorstein]","startTime":3241.151,"endTime":3246.379,"body":"to be the that that was the most"},{"speaker":"[bryan_boorstein]","startTime":3246.56,"endTime":3253.972,"body":"relevant in the progression or rather in"},{"speaker":"[bryan_boorstein]","startTime":3246.56,"endTime":3253.972,"body":"the results that the reckfem seemed to demonstrate"},{"speaker":"[bryan_boorstein]","startTime":3254.032,"endTime":3258.059,"body":"the most growth of any of the"},{"speaker":"[bryan_boorstein]","startTime":3254.032,"endTime":3258.059,"body":"quad sales and that was obviously the one"},{"speaker":"[bryan_boorstein]","startTime":3258.259,"endTime":3264.489,"body":"trained by the leg extensions which then"},{"speaker":"[bryan_boorstein]","startTime":3258.259,"endTime":3264.489,"body":"kind of further validate this idea of maybe"},{"speaker":"[bryan_boorstein]","startTime":3264.59,"endTime":3270.119,"body":"slightly higher rep ranges for that for"},{"speaker":"[bryan_boorstein]","startTime":3264.59,"endTime":3270.119,"body":"that movement again i don't have all of"},{"speaker":"[bryan_boorstein]","startTime":3270.179,"endTime":3273.124,"body":"the individual data here so i would"},{"speaker":"[bryan_boorstein]","startTime":3270.179,"endTime":3273.124,"body":"love i wish that i could see the"},{"speaker":"[bryan_boorstein]","startTime":3273.164,"endTime":3278.713,"body":"individual data for everybody versus just some"},{"speaker":"[bryan_boorstein]","startTime":3273.164,"endTime":3278.713,"body":"of the outlier measurements that i referenced because"},{"speaker":"[bryan_boorstein]","startTime":3278.753,"endTime":3282.602,"body":"it would be kind of cool like"},{"speaker":"[bryan_boorstein]","startTime":3278.753,"endTime":3282.602,"body":"for me i i don't feel like i"},{"speaker":"[bryan_boorstein]","startTime":3282.702,"endTime":3288.97,"body":"get a lot out of fifteen rep"},{"speaker":"[bryan_boorstein]","startTime":3282.702,"endTime":3288.97,"body":"sets of leg extensions because i think that"},{"speaker":"[bryan_boorstein]","startTime":3289.091,"endTime":3296.254,"body":"it is harder for me to push"},{"speaker":"[bryan_boorstein]","startTime":3289.091,"endTime":3296.254,"body":"to those slow grinding reps that i can"},{"speaker":"[bryan_boorstein]","startTime":3296.375,"endTime":3301.002,"body":"do more effectively in like the seven"},{"speaker":"[bryan_boorstein]","startTime":3296.375,"endTime":3301.002,"body":"to ten rep range whereas in the fifteen"},{"speaker":"[bryan_boorstein]","startTime":3301.062,"endTime":3306.461,"body":"rep range the dilactic acid accumulation is"},{"speaker":"[bryan_boorstein]","startTime":3301.062,"endTime":3306.461,"body":"so significant and so i would love to"},{"speaker":"[bryan_boorstein]","startTime":3306.621,"endTime":3311.172,"body":"see the individual data to see whether"},{"speaker":"[bryan_boorstein]","startTime":3306.621,"endTime":3311.172,"body":"there were certain people may be like me"},{"speaker":"[bryan_boorstein]","startTime":3311.732,"endTime":3316.46,"body":"that would in fact get better results"},{"speaker":"[bryan_boorstein]","startTime":3311.732,"endTime":3316.46,"body":"in lower rep ranges with like tension despite"},{"speaker":"[bryan_boorstein]","startTime":3316.52,"endTime":3321.268,"body":"the group averages showing that the retro"},{"speaker":"[bryan_boorstein]","startTime":3316.52,"endTime":3321.268,"body":"tion group in the higher rep ranges did"},{"speaker":"[bryan_boorstein]","startTime":3321.328,"endTime":3325.836,"body":"better in leg extensions and i remember"},{"speaker":"[bryan_boorstein]","startTime":3321.328,"endTime":3325.836,"body":"them pointing out that in the progression group"},{"speaker":"[bryan_boorstein]","startTime":3326.197,"endTime":3329.963,"body":"even though the average number of rebs"},{"speaker":"[bryan_boorstein]","startTime":3326.197,"endTime":3329.963,"body":"per cent was like fifteen or sixteen there"},{"speaker":"[bryan_boorstein]","startTime":3330.043,"endTime":3334.592,"body":"were people that had to progress those"},{"speaker":"[bryan_boorstein]","startTime":3330.043,"endTime":3334.592,"body":"up to like twenty or twenty plus reps"},{"speaker":"[bryan_boorstein]","startTime":3334.672,"endTime":3339.49,"body":"over the course of the study and"},{"speaker":"[bryan_boorstein]","startTime":3334.672,"endTime":3339.49,"body":"so there's obviously if there's some people doing"},{"speaker":"[bryan_boorstein]","startTime":3340.071,"endTime":3344.559,"body":"twenty plus reps and the average is"},{"speaker":"[bryan_boorstein]","startTime":3340.071,"endTime":3344.559,"body":"fifteen or sixteen then that means there has"},{"speaker":"[bryan_boorstein]","startTime":3344.619,"endTime":3348.645,"body":"to be some people that were doing"},{"speaker":"[bryan_boorstein]","startTime":3344.619,"endTime":3348.645,"body":"fewer reps as well and so would be"},{"speaker":"[bryan_boorstein]","startTime":3348.726,"endTime":3349.692,"body":"cool to have that data"},{"speaker":"[aaron_straker]","startTime":3351.612,"endTime":3354.621,"body":"yeah again sorry"},{"speaker":"[bryan_boorstein]","startTime":3354.446,"endTime":3354.947,"body":"motorcycle"},{"speaker":"[aaron_straker]","startTime":3354.801,"endTime":3360.951,"body":"i got really motor cycle of dressed"},{"speaker":"[aaron_straker]","startTime":3354.801,"endTime":3360.951,"body":"as i unmuted the individual data it's just"},{"speaker":"[bryan_boorstein]","startTime":3361.146,"endTime":3362.316,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3361.732,"endTime":3367.082,"body":"it's it changes how you could really"},{"speaker":"[aaron_straker]","startTime":3361.732,"endTime":3367.082,"body":"look at things and obviously with how science"},{"speaker":"[bryan_boorstein]","startTime":3366.945,"endTime":3366.966,"body":"m"},{"speaker":"[aaron_straker]","startTime":3367.122,"endTime":3367.823,"body":"works like we're going to"},{"speaker":"[bryan_boorstein]","startTime":3367.816,"endTime":3367.896,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3367.863,"endTime":3370.328,"body":"report averages we're going to report population"},{"speaker":"[aaron_straker]","startTime":3367.863,"endTime":3370.328,"body":"means"},{"speaker":"[bryan_boorstein]","startTime":3371.256,"endTime":3371.276,"body":"m"},{"speaker":"[aaron_straker]","startTime":3371.89,"endTime":3372.03,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":3372.006,"endTime":3372.026,"body":"m"},{"speaker":"[aaron_straker]","startTime":3372.951,"endTime":3374.232,"body":"again what i'm very"},{"speaker":"[bryan_boorstein]","startTime":3373.977,"endTime":3373.998,"body":"m"},{"speaker":"[aaron_straker]","startTime":3374.292,"endTime":3374.773,"body":"curious about"},{"speaker":"[bryan_boorstein]","startTime":3374.646,"endTime":3374.866,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3374.813,"endTime":3379.838,"body":"is like what are the reasons why"},{"speaker":"[aaron_straker]","startTime":3374.813,"endTime":3379.838,"body":"right why does someone like yourself"},{"speaker":"[bryan_boorstein]","startTime":3381.216,"endTime":3381.419,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3382.01,"endTime":3387.319,"body":"do not do good in that fifteen"},{"speaker":"[aaron_straker]","startTime":3382.01,"endTime":3387.319,"body":"rep range on leg extension whereas like myself"},{"speaker":"[aaron_straker]","startTime":3387.459,"endTime":3387.579,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":3387.546,"endTime":3387.768,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3387.92,"endTime":3389.843,"body":"the seven to eight is a little"},{"speaker":"[aaron_straker]","startTime":3387.92,"endTime":3389.843,"body":"bit too low"},{"speaker":"[bryan_boorstein]","startTime":3389.946,"endTime":3389.966,"body":"m"},{"speaker":"[aaron_straker]","startTime":3390.624,"endTime":3393.469,"body":"on the on the leg extension it's"},{"speaker":"[aaron_straker]","startTime":3390.624,"endTime":3393.469,"body":"just like it's going to hurt my knees"},{"speaker":"[aaron_straker]","startTime":3393.529,"endTime":3394.37,"body":"and stuff um"},{"speaker":"[bryan_boorstein]","startTime":3394.522,"endTime":3395.076,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3394.751,"endTime":3401.142,"body":"but i could like in that nine"},{"speaker":"[aaron_straker]","startTime":3394.751,"endTime":3401.142,"body":"to like sixteen seventeen i'll do better there"},{"speaker":"[aaron_straker]","startTime":3401.222,"endTime":3402.584,"body":"and yes there is like a lactic"},{"speaker":"[bryan_boorstein]","startTime":3402.465,"endTime":3402.486,"body":"m"},{"speaker":"[aaron_straker]","startTime":3402.684,"endTime":3405.288,"body":"acid component but i wonder like"},{"speaker":"[bryan_boorstein]","startTime":3405.71,"endTime":3405.73,"body":"m"},{"speaker":"[aaron_straker]","startTime":3405.769,"endTime":3412.482,"body":"what kind of inherent differences or you"},{"speaker":"[aaron_straker]","startTime":3405.769,"endTime":3412.482,"body":"know genetic variations do we have that lean"},{"speaker":"[aaron_straker]","startTime":3412.643,"endTime":3414.847,"body":"us one way towards another instead"},{"speaker":"[bryan_boorstein]","startTime":3414.604,"endTime":3414.644,"body":"m"},{"speaker":"[aaron_straker]","startTime":3414.887,"endTime":3415.589,"body":"of just being like"},{"speaker":"[bryan_boorstein]","startTime":3415.626,"endTime":3415.767,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3416.66,"endTime":3418.303,"body":"works for you doesn't work for you"},{"speaker":"[aaron_straker]","startTime":3416.66,"endTime":3418.303,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":3418.804,"endTime":3418.966,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3419.124,"endTime":3422.61,"body":"for me personally like i don't like"},{"speaker":"[aaron_straker]","startTime":3419.124,"endTime":3422.61,"body":"the nets were like the period in the"},{"speaker":"[aaron_straker]","startTime":3422.67,"endTime":3423.171,"body":"sentences"},{"speaker":"[bryan_boorstein]","startTime":3423.036,"endTime":3423.726,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3423.331,"endTime":3424.073,"body":"like that should be a fucking"},{"speaker":"[bryan_boorstein]","startTime":3423.906,"endTime":3425.046,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3424.133,"endTime":3425.315,"body":"comma we still have like three"},{"speaker":"[bryan_boorstein]","startTime":3425.276,"endTime":3425.437,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3425.355,"endTime":3430.053,"body":"quarters of a sentence on the back"},{"speaker":"[aaron_straker]","startTime":3425.355,"endTime":3430.053,"body":"end of that and yeah and that's just"},{"speaker":"[aaron_straker]","startTime":3430.114,"endTime":3433.685,"body":"kind of adding some of my own"},{"speaker":"[aaron_straker]","startTime":3430.114,"endTime":3433.685,"body":"thoughts to this conversation"},{"speaker":"[bryan_boorstein]","startTime":3433.476,"endTime":3433.717,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3434.086,"endTime":3435.63,"body":"on these things like i want"},{"speaker":"[bryan_boorstein]","startTime":3435.566,"endTime":3435.767,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3435.671,"endTime":3439.9,"body":"to i want want there to be"},{"speaker":"[aaron_straker]","startTime":3435.671,"endTime":3439.9,"body":"a common air and we extend and look"},{"speaker":"[aaron_straker]","startTime":3439.98,"endTime":3441.303,"body":"for more because a"},{"speaker":"[bryan_boorstein]","startTime":3441.336,"endTime":3441.579,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3441.383,"endTime":3443.928,"body":"guarantee there has to be something and"},{"speaker":"[aaron_straker]","startTime":3441.383,"endTime":3443.928,"body":"i know there's"},{"speaker":"[bryan_boorstein]","startTime":3443.829,"endTime":3443.97,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3444.55,"endTime":3445.952,"body":"there has to be people out there"},{"speaker":"[aaron_straker]","startTime":3444.55,"endTime":3445.952,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3446.01,"endTime":3446.093,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3446.092,"endTime":3450.078,"body":"know or having these same thoughts that"},{"speaker":"[aaron_straker]","startTime":3446.092,"endTime":3450.078,"body":"you and i are having it could just"},{"speaker":"[aaron_straker]","startTime":3450.118,"endTime":3456.854,"body":"be what it probably is is just"},{"speaker":"[aaron_straker]","startTime":3450.118,"endTime":3456.854,"body":"limitations to the research methodologie's funding i'm sure"},{"speaker":"[aaron_straker]","startTime":3457.215,"endTime":3458.238,"body":"of course and"},{"speaker":"[bryan_boorstein]","startTime":3458.526,"endTime":3458.726,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3458.97,"endTime":3464.205,"body":"people willing to donate however much time"},{"speaker":"[aaron_straker]","startTime":3458.97,"endTime":3464.205,"body":"of their lives to further this in being"},{"speaker":"[bryan_boorstein]","startTime":3464.135,"endTime":3464.235,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3464.265,"endTime":3465.328,"body":"a subject sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3466.647,"endTime":3470.874,"body":"totally and then i think that probably"},{"speaker":"[bryan_boorstein]","startTime":3466.647,"endTime":3470.874,"body":"some of that like when you talk about"},{"speaker":"[bryan_boorstein]","startTime":3471.214,"endTime":3476.723,"body":"the biological mechanism for why some people"},{"speaker":"[bryan_boorstein]","startTime":3471.214,"endTime":3476.723,"body":"higher ep lower ps like you can look"},{"speaker":"[bryan_boorstein]","startTime":3476.763,"endTime":3479.897,"body":"at what i talked about in the"},{"speaker":"[bryan_boorstein]","startTime":3476.763,"endTime":3479.897,"body":"up it's and how i couldn't get my"},{"speaker":"[bryan_boorstein]","startTime":3479.957,"endTime":3484.364,"body":"heart rate high enough on the peloton"},{"speaker":"[bryan_boorstein]","startTime":3479.957,"endTime":3484.364,"body":"to get the zone to because this lactic"},{"speaker":"[bryan_boorstein]","startTime":3484.485,"endTime":3490.735,"body":"acid is just flooding into into my"},{"speaker":"[bryan_boorstein]","startTime":3484.485,"endTime":3490.735,"body":"legs and so it's very likely that i"},{"speaker":"[bryan_boorstein]","startTime":3491.296,"endTime":3499.243,"body":"genetically just have a poorer ability to"},{"speaker":"[bryan_boorstein]","startTime":3491.296,"endTime":3499.243,"body":"mitigate black date accumulation and other people that"},{"speaker":"[bryan_boorstein]","startTime":3499.283,"endTime":3505.682,"body":"are maybe more erobically enhanced probably clear"},{"speaker":"[bryan_boorstein]","startTime":3499.283,"endTime":3505.682,"body":"lactate at a faster rate than i do"},{"speaker":"[bryan_boorstein]","startTime":3505.902,"endTime":3510.329,"body":"and so that person can probably get"},{"speaker":"[bryan_boorstein]","startTime":3505.902,"endTime":3510.329,"body":"more out of their higher epsets than i"},{"speaker":"[bryan_boorstein]","startTime":3510.429,"endTime":3514.456,"body":"can and then that also begs the"},{"speaker":"[bryan_boorstein]","startTime":3510.429,"endTime":3514.456,"body":"question of could i train my self to"},{"speaker":"[bryan_boorstein]","startTime":3514.536,"endTime":3519.084,"body":"clear lack date more efficiently and if"},{"speaker":"[bryan_boorstein]","startTime":3514.536,"endTime":3519.084,"body":"i could which i think is probably likely"},{"speaker":"[bryan_boorstein]","startTime":3519.144,"endTime":3523.131,"body":"that i could could train that would"},{"speaker":"[bryan_boorstein]","startTime":3519.144,"endTime":3523.131,"body":"i then get better results in the higher"},{"speaker":"[bryan_boorstein]","startTime":3523.231,"endTime":3528.498,"body":"up ranges or am i so far"},{"speaker":"[bryan_boorstein]","startTime":3523.231,"endTime":3528.498,"body":"out from what like genetic predisposition is that"},{"speaker":"[bryan_boorstein]","startTime":3528.798,"endTime":3532.803,"body":"i wouldn't actually get better results there"},{"speaker":"[bryan_boorstein]","startTime":3528.798,"endTime":3532.803,"body":"and these are questions that you know we"},{"speaker":"[bryan_boorstein]","startTime":3532.883,"endTime":3533.844,"body":"just don't know the answers to"},{"speaker":"[aaron_straker]","startTime":3534.07,"endTime":3536.282,"body":"yeah add one last thing to that"},{"speaker":"[bryan_boorstein]","startTime":3536.676,"endTime":3537.426,"body":"yah"},{"speaker":"[aaron_straker]","startTime":3537.504,"endTime":3538.085,"body":"i have heard"},{"speaker":"[bryan_boorstein]","startTime":3537.919,"endTime":3537.939,"body":"m"},{"speaker":"[aaron_straker]","startTime":3538.165,"endTime":3540.809,"body":"this talked about but i don't know"},{"speaker":"[aaron_straker]","startTime":3538.165,"endTime":3540.809,"body":"the validity"},{"speaker":"[bryan_boorstein]","startTime":3540.516,"endTime":3540.797,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3540.87,"endTime":3544.896,"body":"there or is it kind of there"},{"speaker":"[aaron_straker]","startTime":3540.87,"endTime":3544.896,"body":"a third option in that and it's like"},{"speaker":"[aaron_straker]","startTime":3544.996,"endTime":3545.577,"body":"ability"},{"speaker":"[bryan_boorstein]","startTime":3545.286,"endTime":3545.527,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3546.138,"endTime":3547.38,"body":"to adapt to"},{"speaker":"[bryan_boorstein]","startTime":3547.467,"endTime":3547.668,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3547.521,"endTime":3550.506,"body":"the discomfort of the vhelacting"},{"speaker":"[bryan_boorstein]","startTime":3550.526,"endTime":3550.607,"body":"the"},{"speaker":"[aaron_straker]","startTime":3550.646,"endTime":3550.766,"body":"kind"},{"speaker":"[bryan_boorstein]","startTime":3550.667,"endTime":3551.33,"body":"psychological"},{"speaker":"[aaron_straker]","startTime":3550.826,"endTime":3550.866,"body":"of"},{"speaker":"[bryan_boorstein]","startTime":3551.41,"endTime":3551.611,"body":"piece"},{"speaker":"[aaron_straker]","startTime":3551.547,"endTime":3552.389,"body":"the psychological"},{"speaker":"[bryan_boorstein]","startTime":3551.691,"endTime":3551.852,"body":"here"},{"speaker":"[aaron_straker]","startTime":3552.449,"endTime":3557.157,"body":"piece yeah kind of like the people"},{"speaker":"[aaron_straker]","startTime":3552.449,"endTime":3557.157,"body":"who are like you know like when i'm"},{"speaker":"[aaron_straker]","startTime":3557.217,"endTime":3560.743,"body":"doing cardiotlike the first and of things"},{"speaker":"[aaron_straker]","startTime":3557.217,"endTime":3560.743,"body":"like getting hard i'm like i'm going to"},{"speaker":"[aaron_straker]","startTime":3560.783,"endTime":3562.486,"body":"funk and die i need to quit"},{"speaker":"[aaron_straker]","startTime":3560.783,"endTime":3562.486,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3562.476,"endTime":3562.678,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3562.546,"endTime":3564.309,"body":"need to quit where there's the people"},{"speaker":"[aaron_straker]","startTime":3562.546,"endTime":3564.309,"body":"who are"},{"speaker":"[bryan_boorstein]","startTime":3564.216,"endTime":3564.56,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3564.349,"endTime":3570.158,"body":"like we'll have that same kind of"},{"speaker":"[aaron_straker]","startTime":3564.349,"endTime":3570.158,"body":"objective pain threshold that i'm in but they"},{"speaker":"[aaron_straker]","startTime":3570.178,"endTime":3572.524,"body":"will push for life twenty minutes in"},{"speaker":"[aaron_straker]","startTime":3570.178,"endTime":3572.524,"body":"it and i can push"},{"speaker":"[bryan_boorstein]","startTime":3572.401,"endTime":3572.562,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3572.584,"endTime":3575.541,"body":"for like nine seconds sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3575.657,"endTime":3577.38,"body":"i think it's a combination"},{"speaker":"[aaron_straker]","startTime":3577.03,"endTime":3577.339,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3577.54,"endTime":3583.209,"body":"of psychology and physiology as with any"},{"speaker":"[bryan_boorstein]","startTime":3577.54,"endTime":3583.209,"body":"of this stuff but um but yeah no"},{"speaker":"[bryan_boorstein]","startTime":3583.269,"endTime":3584.291,"body":"it's very interesting"},{"speaker":"[aaron_straker]","startTime":3584.23,"endTime":3584.95,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3584.511,"endTime":3590.642,"body":"i obviously don't have the answer there"},{"speaker":"[bryan_boorstein]","startTime":3584.511,"endTime":3590.642,"body":"so another study here we have a damas"},{"speaker":"[bryan_boorstein]","startTime":3590.782,"endTime":3597.653,"body":"two thousand nineteen individual muscle hypertrophy and"},{"speaker":"[bryan_boorstein]","startTime":3590.782,"endTime":3597.653,"body":"strength response to high versus low resistance training"},{"speaker":"[bryan_boorstein]","startTime":3597.753,"endTime":3605.046,"body":"frequencies um and so this one was"},{"speaker":"[bryan_boorstein]","startTime":3597.753,"endTime":3605.046,"body":"actually a pretty cool study because they they"},{"speaker":"[bryan_boorstein]","startTime":3605.146,"endTime":3609.753,"body":"again did one leg doing one thing"},{"speaker":"[bryan_boorstein]","startTime":3605.146,"endTime":3609.753,"body":"and one leg doing the other and so"},{"speaker":"[bryan_boorstein]","startTime":3610.755,"endTime":3615.244,"body":"you were either assigned into the low"},{"speaker":"[bryan_boorstein]","startTime":3610.755,"endTime":3615.244,"body":"frequency group which would mean that you either"},{"speaker":"[bryan_boorstein]","startTime":3615.344,"endTime":3620.177,"body":"did two times a week or three"},{"speaker":"[bryan_boorstein]","startTime":3615.344,"endTime":3620.177,"body":"times a week frequency or you were in"},{"speaker":"[bryan_boorstein]","startTime":3620.217,"endTime":3625.525,"body":"the high frequency group which was five"},{"speaker":"[bryan_boorstein]","startTime":3620.217,"endTime":3625.525,"body":"times per week frequency so one leg was"},{"speaker":"[bryan_boorstein]","startTime":3625.586,"endTime":3629.091,"body":"five times and one leg was either"},{"speaker":"[bryan_boorstein]","startTime":3625.586,"endTime":3629.091,"body":"two times or three times and the two"},{"speaker":"[bryan_boorstein]","startTime":3629.172,"endTime":3634.3,"body":"and the threes were both considered low"},{"speaker":"[bryan_boorstein]","startTime":3629.172,"endTime":3634.3,"body":"frequent whereas the five was considered high frequency"},{"speaker":"[bryan_boorstein]","startTime":3635.743,"endTime":3640.07,"body":"and they were doing only three sets"},{"speaker":"[bryan_boorstein]","startTime":3635.743,"endTime":3640.07,"body":"each time so they didn't crush you with"},{"speaker":"[bryan_boorstein]","startTime":3640.13,"endTime":3645.922,"body":"volume or anything unrealistic you just did"},{"speaker":"[bryan_boorstein]","startTime":3640.13,"endTime":3645.922,"body":"three sets oh did i write down what"},{"speaker":"[bryan_boorstein]","startTime":3646.022,"endTime":3652.66,"body":"movement it was um i don't think"},{"speaker":"[bryan_boorstein]","startTime":3646.022,"endTime":3652.66,"body":"i wrote down what specific leg movement it"},{"speaker":"[bryan_boorstein]","startTime":3652.72,"endTime":3657.849,"body":"was but what they measured was the"},{"speaker":"[bryan_boorstein]","startTime":3652.72,"endTime":3657.849,"body":"vastest laterals cross sectional area with ultra sound"},{"speaker":"[bryan_boorstein]","startTime":3658.349,"endTime":3661.935,"body":"and so i cannot imagine they were"},{"speaker":"[bryan_boorstein]","startTime":3658.349,"endTime":3661.935,"body":"doing leg extensions and then measuring the vast"},{"speaker":"[bryan_boorstein]","startTime":3662.156,"endTime":3669.357,"body":"later alice so my guest is that"},{"speaker":"[bryan_boorstein]","startTime":3662.156,"endTime":3669.357,"body":"they were probably doing leg press yep you're"},{"speaker":"[bryan_boorstein]","startTime":3669.398,"endTime":3670.208,"body":"muted you're muted"},{"speaker":"[aaron_straker]","startTime":3671.881,"endTime":3675.317,"body":"this is the one where they tested"},{"speaker":"[aaron_straker]","startTime":3671.881,"endTime":3675.317,"body":"one at max to where they had it"},{"speaker":"[bryan_boorstein]","startTime":3675.306,"endTime":3675.406,"body":"no"},{"speaker":"[aaron_straker]","startTime":3676.451,"endTime":3678.184,"body":"okay one"},{"speaker":"[bryan_boorstein]","startTime":3678.107,"endTime":3678.227,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3678.224,"endTime":3678.385,"body":"of them"},{"speaker":"[bryan_boorstein]","startTime":3678.307,"endTime":3678.609,"body":"actually"},{"speaker":"[aaron_straker]","startTime":3678.425,"endTime":3678.526,"body":"they"},{"speaker":"[bryan_boorstein]","startTime":3679.171,"endTime":3681.52,"body":"no they you're right they did they"},{"speaker":"[bryan_boorstein]","startTime":3679.171,"endTime":3681.52,"body":"did have a one at max value"},{"speaker":"[aaron_straker]","startTime":3681.63,"endTime":3682.013,"body":"this was"},{"speaker":"[bryan_boorstein]","startTime":3681.922,"endTime":3682.785,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3682.134,"endTime":3683.122,"body":"it was biceps"},{"speaker":"[bryan_boorstein]","startTime":3685.337,"endTime":3689.783,"body":"no this is vastes lateralis cross sectional"},{"speaker":"[bryan_boorstein]","startTime":3685.337,"endTime":3689.783,"body":"area the biceps one was heels"},{"speaker":"[aaron_straker]","startTime":3689.572,"endTime":3689.674,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3689.823,"endTime":3691.005,"body":"grave two thousand nineteen"},{"speaker":"[aaron_straker]","startTime":3691.532,"endTime":3696.821,"body":"okay my bad you're right just said"},{"speaker":"[aaron_straker]","startTime":3691.532,"endTime":3696.821,"body":"that yeah"},{"speaker":"[bryan_boorstein]","startTime":3697.098,"endTime":3699.701,"body":"um all good all good if you"},{"speaker":"[bryan_boorstein]","startTime":3697.098,"endTime":3699.701,"body":"want to if you want to click on"},{"speaker":"[bryan_boorstein]","startTime":3699.741,"endTime":3700.121,"body":"the link and"},{"speaker":"[aaron_straker]","startTime":3700.14,"endTime":3700.384,"body":"hal's"},{"speaker":"[bryan_boorstein]","startTime":3700.142,"endTime":3700.482,"body":"let me know"},{"speaker":"[aaron_straker]","startTime":3700.446,"endTime":3700.69,"body":"grave"},{"speaker":"[bryan_boorstein]","startTime":3700.542,"endTime":3703.065,"body":"as i'm talking but my guess is"},{"speaker":"[bryan_boorstein]","startTime":3700.542,"endTime":3703.065,"body":"that it's leg press"},{"speaker":"[aaron_straker]","startTime":3703.42,"endTime":3703.661,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3704.567,"endTime":3705.349,"body":"because that's a simple"},{"speaker":"[aaron_straker]","startTime":3705.28,"endTime":3705.461,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3705.469,"endTime":3709.076,"body":"one to do unilaterally as well and"},{"speaker":"[bryan_boorstein]","startTime":3705.469,"endTime":3709.076,"body":"it can't"},{"speaker":"[aaron_straker]","startTime":3708.88,"endTime":3709.102,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":3709.156,"endTime":3715.864,"body":"be leg extension when when you're measuring"},{"speaker":"[bryan_boorstein]","startTime":3709.156,"endTime":3715.864,"body":"the vastest ladder alis so um essentially what"},{"speaker":"[bryan_boorstein]","startTime":3715.904,"endTime":3726.989,"body":"they found is that six individuals responded"},{"speaker":"[bryan_boorstein]","startTime":3715.904,"endTime":3726.989,"body":"better to high frequency seven individuals responded better"},{"speaker":"[bryan_boorstein]","startTime":3727.049,"endTime":3733.7,"body":"to low frequency and six individuals showed"},{"speaker":"[bryan_boorstein]","startTime":3727.049,"endTime":3733.7,"body":"no difference between training with high frequency or"},{"speaker":"[bryan_boorstein]","startTime":3733.78,"endTime":3734.542,"body":"low frequency"},{"speaker":"[aaron_straker]","startTime":3734.839,"endTime":3735.6,"body":"m m"},{"speaker":"[bryan_boorstein]","startTime":3735.704,"endTime":3739.33,"body":"um so when you look at the"},{"speaker":"[bryan_boorstein]","startTime":3735.704,"endTime":3739.33,"body":"overall results it"},{"speaker":"[aaron_straker]","startTime":3739.45,"endTime":3739.832,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3739.69,"endTime":3741.433,"body":"again says it doesn't"},{"speaker":"[aaron_straker]","startTime":3741.28,"endTime":3741.97,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3741.473,"endTime":3743.799,"body":"matter if you do six nine sets"},{"speaker":"[bryan_boorstein]","startTime":3741.473,"endTime":3743.799,"body":"or"},{"speaker":"[aaron_straker]","startTime":3743.8,"endTime":3744.162,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3744.1,"endTime":3751.054,"body":"fifteen sets it doesn't matter because thirty"},{"speaker":"[bryan_boorstein]","startTime":3744.1,"endTime":3751.054,"body":"three those were the results but when you"},{"speaker":"[bryan_boorstein]","startTime":3751.114,"endTime":3752.196,"body":"look closer at the data"},{"speaker":"[aaron_straker]","startTime":3752.02,"endTime":3752.36,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3752.617,"endTime":3755.882,"body":"what you essentially see is approximately thirty"},{"speaker":"[bryan_boorstein]","startTime":3752.617,"endTime":3755.882,"body":"three percent of the sample"},{"speaker":"[aaron_straker]","startTime":3755.689,"endTime":3755.809,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3755.922,"endTime":3762.343,"body":"size did better with high frequency thirty"},{"speaker":"[bryan_boorstein]","startTime":3755.922,"endTime":3762.343,"body":"three percent did better with low frequency and"},{"speaker":"[aaron_straker]","startTime":3762.646,"endTime":3762.791,"body":"as"},{"speaker":"[bryan_boorstein]","startTime":3763.116,"endTime":3767.829,"body":"thirty three per cent kind of did"},{"speaker":"[bryan_boorstein]","startTime":3763.116,"endTime":3767.829,"body":"find with both and so if you were"},{"speaker":"[bryan_boorstein]","startTime":3767.91,"endTime":3774.252,"body":"somebody obviously that was in a high"},{"speaker":"[bryan_boorstein]","startTime":3767.91,"endTime":3774.252,"body":"frequency group training fifteen sets a week but"},{"speaker":"[bryan_boorstein]","startTime":3774.292,"endTime":3778.039,"body":"you respond better to low frequency than"},{"speaker":"[bryan_boorstein]","startTime":3774.292,"endTime":3778.039,"body":"you're short changing your results and obviously vice"},{"speaker":"[bryan_boorstein]","startTime":3778.099,"endTime":3782.306,"body":"versa if you're the other way around"},{"speaker":"[bryan_boorstein]","startTime":3778.099,"endTime":3782.306,"body":"so just you know one of them he"},{"speaker":"[bryan_boorstein]","startTime":3782.426,"endTime":3782.967,"body":"didn't want to spend"},{"speaker":"[aaron_straker]","startTime":3782.86,"endTime":3783.52,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3783.047,"endTime":3786.674,"body":"too much time on but i think"},{"speaker":"[bryan_boorstein]","startTime":3783.047,"endTime":3786.674,"body":"it's pretty interesting um and then"},{"speaker":"[aaron_straker]","startTime":3786.64,"endTime":3786.94,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3786.755,"endTime":3789.58,"body":"the last thing i want to address"},{"speaker":"[bryan_boorstein]","startTime":3786.755,"endTime":3789.58,"body":"here i didn't even put this in my"},{"speaker":"[bryan_boorstein]","startTime":3789.68,"endTime":3793.297,"body":"initial outline but it is in my"},{"speaker":"[bryan_boorstein]","startTime":3789.68,"endTime":3793.297,"body":"scattered notes"},{"speaker":"[aaron_straker]","startTime":3793.69,"endTime":3794.47,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3793.818,"endTime":3802.334,"body":"down here is a study from longo"},{"speaker":"[bryan_boorstein]","startTime":3793.818,"endTime":3802.334,"body":"twenty twenty where they compared rest times of"},{"speaker":"[bryan_boorstein]","startTime":3804.037,"endTime":3811.056,"body":"short rest to long rest and so"},{"speaker":"[bryan_boorstein]","startTime":3804.037,"endTime":3811.056,"body":"when you look at the overall data it"},{"speaker":"[bryan_boorstein]","startTime":3811.176,"endTime":3819.844,"body":"shows that with short rests you get"},{"speaker":"[bryan_boorstein]","startTime":3811.176,"endTime":3819.844,"body":"significantly better results with higher volumes and then"},{"speaker":"[bryan_boorstein]","startTime":3819.884,"endTime":3825.973,"body":"with longer rests the plot changes and"},{"speaker":"[bryan_boorstein]","startTime":3819.884,"endTime":3825.973,"body":"you see the low and the moderate groups"},{"speaker":"[bryan_boorstein]","startTime":3826.493,"endTime":3832.403,"body":"getting better results than the high volume"},{"speaker":"[bryan_boorstein]","startTime":3826.493,"endTime":3832.403,"body":"group when you increase rest periods however when"},{"speaker":"[bryan_boorstein]","startTime":3832.443,"endTime":3837.892,"body":"you look at the actual atter plot"},{"speaker":"[bryan_boorstein]","startTime":3832.443,"endTime":3837.892,"body":"of the individual data points even in the"},{"speaker":"[bryan_boorstein]","startTime":3837.973,"endTime":3845.685,"body":"short rest protocol which generally leans toward"},{"speaker":"[bryan_boorstein]","startTime":3837.973,"endTime":3845.685,"body":"higher volumes being better there are plenty of"},{"speaker":"[bryan_boorstein]","startTime":3845.846,"endTime":3854.218,"body":"dividuals that still responded better to lower"},{"speaker":"[bryan_boorstein]","startTime":3845.846,"endTime":3854.218,"body":"and moderate volumes and in the long rest"},{"speaker":"[bryan_boorstein]","startTime":3854.739,"endTime":3861.45,"body":"period even though the data trended to"},{"speaker":"[bryan_boorstein]","startTime":3854.739,"endTime":3861.45,"body":"be better for the lower and moderate volume"},{"speaker":"[bryan_boorstein]","startTime":3861.71,"endTime":3866.857,"body":"groups there were plenty of individuals in"},{"speaker":"[bryan_boorstein]","startTime":3861.71,"endTime":3866.857,"body":"the high our volume group that did better"},{"speaker":"[bryan_boorstein]","startTime":3867.318,"endTime":3871.841,"body":"despite having the longer rest periods so"},{"speaker":"[bryan_boorstein]","startTime":3867.318,"endTime":3871.841,"body":"it's like you look at these population averages"},{"speaker":"[bryan_boorstein]","startTime":3871.902,"endTime":3877.987,"body":"and we know on average it's better"},{"speaker":"[bryan_boorstein]","startTime":3871.902,"endTime":3877.987,"body":"to take longer rests but when you look"},{"speaker":"[bryan_boorstein]","startTime":3878.007,"endTime":3881.374,"body":"at the individual data it just seems"},{"speaker":"[bryan_boorstein]","startTime":3878.007,"endTime":3881.374,"body":"to be all over the place like it's"},{"speaker":"[bryan_boorstein]","startTime":3881.514,"endTime":3886.263,"body":"literally everywhere i mean there were literally"},{"speaker":"[bryan_boorstein]","startTime":3881.514,"endTime":3886.263,"body":"people with short rest periods under one and"},{"speaker":"[bryan_boorstein]","startTime":3886.303,"endTime":3893.728,"body":"a half minutes that did better with"},{"speaker":"[bryan_boorstein]","startTime":3886.303,"endTime":3893.728,"body":"one set then people did with five sets"},{"speaker":"[bryan_boorstein]","startTime":3894.409,"endTime":3899.658,"body":"just individual data points no it wasn't"},{"speaker":"[bryan_boorstein]","startTime":3894.409,"endTime":3899.658,"body":"the average but like that's the way it"},{"speaker":"[bryan_boorstein]","startTime":3899.718,"endTime":3902.803,"body":"plays out sometimes you know you just"},{"speaker":"[bryan_boorstein]","startTime":3899.718,"endTime":3902.803,"body":"don't know and then this kind of goes"},{"speaker":"[bryan_boorstein]","startTime":3902.843,"endTime":3906.032,"body":"back to that thing that i said"},{"speaker":"[bryan_boorstein]","startTime":3902.843,"endTime":3906.032,"body":"in the vi beginning of this introduction which"},{"speaker":"[bryan_boorstein]","startTime":3906.092,"endTime":3912.614,"body":"is when you're assigned into these groups"},{"speaker":"[bryan_boorstein]","startTime":3906.092,"endTime":3912.614,"body":"of low volume moderate volume high volume it"},{"speaker":"[bryan_boorstein]","startTime":3912.674,"endTime":3917.242,"body":"doesn't take any consideration into what your"},{"speaker":"[bryan_boorstein]","startTime":3912.674,"endTime":3917.242,"body":"prior training was so we don't know whether"},{"speaker":"[bryan_boorstein]","startTime":3917.583,"endTime":3921.569,"body":"somebody in the low volume group was"},{"speaker":"[bryan_boorstein]","startTime":3917.583,"endTime":3921.569,"body":"maybe doing even lower volumes than that before"},{"speaker":"[bryan_boorstein]","startTime":3921.91,"endTime":3924.995,"body":"or somebody in the high volume group"},{"speaker":"[bryan_boorstein]","startTime":3921.91,"endTime":3924.995,"body":"was doing higher volumes than that before and"},{"speaker":"[bryan_boorstein]","startTime":3925.035,"endTime":3928.601,"body":"so to them the volumes they were"},{"speaker":"[bryan_boorstein]","startTime":3925.035,"endTime":3928.601,"body":"doing are actually the opposite of what the"},{"speaker":"[bryan_boorstein]","startTime":3928.641,"endTime":3933.169,"body":"study thinks they're doing and just to"},{"speaker":"[bryan_boorstein]","startTime":3928.641,"endTime":3933.169,"body":"kind of wrap it up the heels grave"},{"speaker":"[bryan_boorstein]","startTime":3933.229,"endTime":3938.738,"body":"two thousand nineteen one which was the"},{"speaker":"[bryan_boorstein]","startTime":3933.229,"endTime":3938.738,"body":"the bicep one that you referenced which the"},{"speaker":"[bryan_boorstein]","startTime":3938.778,"endTime":3945.931,"body":"fact that they tested one at max"},{"speaker":"[bryan_boorstein]","startTime":3938.778,"endTime":3945.931,"body":"was really interesting but they measured thickness and"},{"speaker":"[bryan_boorstein]","startTime":3946.592,"endTime":3952.403,"body":"they did one at max and so"},{"speaker":"[bryan_boorstein]","startTime":3946.592,"endTime":3952.403,"body":"it was over six weeks the author's conclusion"},{"speaker":"[bryan_boorstein]","startTime":3952.503,"endTime":3961.854,"body":"was nine sets one time per week"},{"speaker":"[bryan_boorstein]","startTime":3952.503,"endTime":3961.854,"body":"is sufficient for biceps growth but that eighteen"},{"speaker":"[bryan_boorstein]","startTime":3961.934,"endTime":3967.583,"body":"and twenty seven sets are better for"},{"speaker":"[bryan_boorstein]","startTime":3961.934,"endTime":3967.583,"body":"one red max strength which like literally conflicts"},{"speaker":"[bryan_boorstein]","startTime":3967.724,"endTime":3973.233,"body":"with almost all all the data that"},{"speaker":"[bryan_boorstein]","startTime":3967.724,"endTime":3973.233,"body":"we have about strength responding better to lower"},{"speaker":"[bryan_boorstein]","startTime":3973.313,"endTime":3980.685,"body":"volumes and hypertrophy responding better to higher"},{"speaker":"[bryan_boorstein]","startTime":3973.313,"endTime":3980.685,"body":"volumes so this study their conclusion was kind"},{"speaker":"[bryan_boorstein]","startTime":3980.725,"endTime":3985.011,"body":"of opposite but again you can look"},{"speaker":"[bryan_boorstein]","startTime":3980.725,"endTime":3985.011,"body":"at the scatter plot of who responded best"},{"speaker":"[bryan_boorstein]","startTime":3985.091,"endTime":3992.502,"body":"to what and the very best to"},{"speaker":"[bryan_boorstein]","startTime":3985.091,"endTime":3992.502,"body":"the very best response was an eighteen weekly"},{"speaker":"[bryan_boorstein]","startTime":3992.682,"endTime":3998.372,"body":"set person the second best response was"},{"speaker":"[bryan_boorstein]","startTime":3992.682,"endTime":3998.372,"body":"a nine weekly set person the third best"},{"speaker":"[bryan_boorstein]","startTime":3998.432,"endTime":4002.759,"body":"response was an eighteen weekly set end"},{"speaker":"[bryan_boorstein]","startTime":3998.432,"endTime":4002.759,"body":"and the fourth best response was a twenty"},{"speaker":"[bryan_boorstein]","startTime":4002.859,"endTime":4008.649,"body":"seven weekly set person um and when"},{"speaker":"[bryan_boorstein]","startTime":4002.859,"endTime":4008.649,"body":"you look at the number of data points"},{"speaker":"[bryan_boorstein]","startTime":4008.809,"endTime":4017.593,"body":"below the zero line meaning i guess"},{"speaker":"[bryan_boorstein]","startTime":4008.809,"endTime":4017.593,"body":"that some people actually lost muscle um there"},{"speaker":"[bryan_boorstein]","startTime":4017.653,"endTime":4022.661,"body":"were much fewer of them further below"},{"speaker":"[bryan_boorstein]","startTime":4017.653,"endTime":4022.661,"body":"the zero line in the twenty seven weekly"},{"speaker":"[bryan_boorstein]","startTime":4022.761,"endTime":4027.368,"body":"set group which again it supports a"},{"speaker":"[bryan_boorstein]","startTime":4022.761,"endTime":4027.368,"body":"lot of the research which is that if"},{"speaker":"[bryan_boorstein]","startTime":4027.388,"endTime":4034.43,"body":"you're a nonrespondor to training just keep"},{"speaker":"[bryan_boorstein]","startTime":4027.388,"endTime":4034.43,"body":"doing more volume um but there were also"},{"speaker":"[bryan_boorstein]","startTime":4037.306,"endTime":4042.795,"body":"average higher response rates in the eighteen"},{"speaker":"[bryan_boorstein]","startTime":4037.306,"endTime":4042.795,"body":"week and nine week groups compared to the"},{"speaker":"[bryan_boorstein]","startTime":4042.835,"endTime":4047.964,"body":"twenty seven week group so again you"},{"speaker":"[bryan_boorstein]","startTime":4042.835,"endTime":4047.964,"body":"know you just have to you have to"},{"speaker":"[bryan_boorstein]","startTime":4048.064,"endTime":4052.792,"body":"know what is best for you or"},{"speaker":"[bryan_boorstein]","startTime":4048.064,"endTime":4052.792,"body":"you have to spend your journey trying to"},{"speaker":"[bryan_boorstein]","startTime":4052.892,"endTime":4056.037,"body":"figure out what is best for you"},{"speaker":"[bryan_boorstein]","startTime":4052.892,"endTime":4056.037,"body":"or work with your coach to figure this"},{"speaker":"[bryan_boorstein]","startTime":4056.158,"endTime":4062.548,"body":"out or whatever it is because the"},{"speaker":"[bryan_boorstein]","startTime":4056.158,"endTime":4062.548,"body":"data might trend one way in these studies"},{"speaker":"[bryan_boorstein]","startTime":4063.029,"endTime":4066.775,"body":"on a population level in fact many"},{"speaker":"[bryan_boorstein]","startTime":4063.029,"endTime":4066.775,"body":"of them said it doesn't matter you can"},{"speaker":"[bryan_boorstein]","startTime":4066.835,"endTime":4070.401,"body":"train either way and we know that"},{"speaker":"[bryan_boorstein]","startTime":4066.835,"endTime":4070.401,"body":"that's not true looking at the individual data"},{"speaker":"[bryan_boorstein]","startTime":4071.363,"endTime":4075.51,"body":"but like even looking at that heels"},{"speaker":"[bryan_boorstein]","startTime":4071.363,"endTime":4075.51,"body":"two thousand nineteen scatter plot like yeah if"},{"speaker":"[bryan_boorstein]","startTime":4075.53,"endTime":4079.416,"body":"you're nonrespondor it probably makes sense to"},{"speaker":"[bryan_boorstein]","startTime":4075.53,"endTime":4079.416,"body":"do more volume but if you are a"},{"speaker":"[bryan_boorstein]","startTime":4079.537,"endTime":4084.926,"body":"respondor nine sets of biceps seems to"},{"speaker":"[bryan_boorstein]","startTime":4079.537,"endTime":4084.926,"body":"be quite sufficient for you to elicit growth"},{"speaker":"[bryan_boorstein]","startTime":4085.166,"endTime":4090.451,"body":"comparable to the eighteen set group and"},{"speaker":"[bryan_boorstein]","startTime":4085.166,"endTime":4090.451,"body":"better than the twenty seven weekly set group"},{"speaker":"[bryan_boorstein]","startTime":4090.531,"endTime":4096.548,"body":"so really this whole thing this whole"},{"speaker":"[bryan_boorstein]","startTime":4090.531,"endTime":4096.548,"body":"episode is trying to even though it's called"},{"speaker":"[bryan_boorstein]","startTime":4096.648999999999,"endTime":4103.119000000001,"body":"evidence space nialism i think it's trying"},{"speaker":"[bryan_boorstein]","startTime":4096.648999999999,"endTime":4103.119000000001,"body":"to take the nialism out of research by"},{"speaker":"[bryan_boorstein]","startTime":4103.219,"endTime":4108.109,"body":"applying it to yourself as an individual"},{"speaker":"[bryan_boorstein]","startTime":4103.219,"endTime":4108.109,"body":"instead of looking at it at the population"},{"speaker":"[bryan_boorstein]","startTime":4108.189,"endTime":4116.456,"body":"level which can in many ways breed"},{"speaker":"[bryan_boorstein]","startTime":4108.189,"endTime":4116.456,"body":"this idea of evidence base nialism m m"},{"speaker":"[aaron_straker]","startTime":4116.912,"endTime":4120.2970000000005,"body":"yeah it's almost like you get you"},{"speaker":"[aaron_straker]","startTime":4116.912,"endTime":4120.2970000000005,"body":"get a diverse of range of people"},{"speaker":"[bryan_boorstein]","startTime":4120.566,"endTime":4121.976,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4120.657999999999,"endTime":4127.249,"body":"everyone has their own i guess physiological"},{"speaker":"[aaron_straker]","startTime":4120.657999999999,"endTime":4127.249,"body":"preferences or things that they respond"},{"speaker":"[bryan_boorstein]","startTime":4127.181,"endTime":4127.202,"body":"m"},{"speaker":"[aaron_straker]","startTime":4127.289,"endTime":4130.056,"body":"to bete and then when you take"},{"speaker":"[aaron_straker]","startTime":4127.289,"endTime":4130.056,"body":"that average it ends up with a little"},{"speaker":"[aaron_straker]","startTime":4130.096,"endTime":4131.4,"body":"bit of like that doesn't really matter"},{"speaker":"[bryan_boorstein]","startTime":4132.606,"endTime":4132.746,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4132.904,"endTime":4133.686,"body":"at a population"},{"speaker":"[bryan_boorstein]","startTime":4133.307,"endTime":4133.607,"body":"yeah i mean"},{"speaker":"[aaron_straker]","startTime":4133.746,"endTime":4133.947,"body":"level"},{"speaker":"[bryan_boorstein]","startTime":4134.168,"endTime":4137.093,"body":"if you have a ton of responders"},{"speaker":"[bryan_boorstein]","startTime":4134.168,"endTime":4137.093,"body":"to high volume and a ton of responders"},{"speaker":"[bryan_boorstein]","startTime":4137.153,"endTime":4141.02,"body":"to low volume and then the average"},{"speaker":"[bryan_boorstein]","startTime":4137.153,"endTime":4141.02,"body":"is just like hey fifteen sets is the"},{"speaker":"[bryan_boorstein]","startTime":4141.06,"endTime":4145.286,"body":"way to go and then you're just"},{"speaker":"[bryan_boorstein]","startTime":4141.06,"endTime":4145.286,"body":"like well is it though because these people"},{"speaker":"[bryan_boorstein]","startTime":4145.406,"endTime":4150.051,"body":"really responded better to five to ten"},{"speaker":"[bryan_boorstein]","startTime":4145.406,"endTime":4150.051,"body":"sets and these people really responded better to"},{"speaker":"[bryan_boorstein]","startTime":4150.291,"endTime":4154.555,"body":"twenty to thirty sets so are we"},{"speaker":"[bryan_boorstein]","startTime":4150.291,"endTime":4154.555,"body":"sure that fifteen sets is the right recommendation"},{"speaker":"[aaron_straker]","startTime":4154.95,"endTime":4156.793,"body":"yeah and like what are the characteristics"},{"speaker":"[bryan_boorstein]","startTime":4156.986,"endTime":4157.006,"body":"m"},{"speaker":"[aaron_straker]","startTime":4157.033,"endTime":4159.297,"body":"of people that end up in"},{"speaker":"[bryan_boorstein]","startTime":4159.237,"endTime":4159.379,"body":"yet"},{"speaker":"[aaron_straker]","startTime":4159.337,"endTime":4159.938,"body":"those groups"},{"speaker":"[bryan_boorstein]","startTime":4160.286,"endTime":4161.156,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4161.44,"endTime":4162.783,"body":"respective groups and then the one thing"},{"speaker":"[bryan_boorstein]","startTime":4162.796,"endTime":4162.999,"body":"right"},{"speaker":"[aaron_straker]","startTime":4162.803,"endTime":4164.305,"body":"that i'm really curious"},{"speaker":"[bryan_boorstein]","startTime":4164.336,"endTime":4165.663,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4164.385,"endTime":4169.172,"body":"about and i'm just kind of posing"},{"speaker":"[aaron_straker]","startTime":4164.385,"endTime":4169.172,"body":"so some thoughts here i wonder if your"},{"speaker":"[aaron_straker]","startTime":4169.272,"endTime":4170.193,"body":"like body will leave"},{"speaker":"[bryan_boorstein]","startTime":4170.276,"endTime":4170.416,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4170.313,"endTime":4175.138,"body":"clues around things so like the people"},{"speaker":"[aaron_straker]","startTime":4170.313,"endTime":4175.138,"body":"just doing the twenty seven sets of biceps"},{"speaker":"[aaron_straker]","startTime":4175.238,"endTime":4178.714,"body":"per week like they just in perpetual"},{"speaker":"[aaron_straker]","startTime":4175.238,"endTime":4178.714,"body":"soreness or their biceps"},{"speaker":"[bryan_boorstein]","startTime":4178.496,"endTime":4178.7,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4178.774,"endTime":4184.403,"body":"like crushed um is their desire to"},{"speaker":"[aaron_straker]","startTime":4178.774,"endTime":4184.403,"body":"train you drop off more than normal different"},{"speaker":"[aaron_straker]","startTime":4184.423,"endTime":4188.43,"body":"things like that i wonder if we"},{"speaker":"[aaron_straker]","startTime":4184.423,"endTime":4188.43,"body":"as individuals our body will give us of"},{"speaker":"[aaron_straker]","startTime":4188.571,"endTime":4189.554,"body":"signals a little bit"},{"speaker":"[bryan_boorstein]","startTime":4189.509,"endTime":4190.076,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4189.695,"endTime":4194.895,"body":"of like when volumes way too high"},{"speaker":"[aaron_straker]","startTime":4189.695,"endTime":4194.895,"body":"or maybe when it's not enough you know"},{"speaker":"[aaron_straker]","startTime":4194.915,"endTime":4195.956,"body":"if you're covering super"},{"speaker":"[bryan_boorstein]","startTime":4195.749,"endTime":4196.316,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4196.036,"endTime":4200.693,"body":"fast and you're not training now let's"},{"speaker":"[aaron_straker]","startTime":4196.036,"endTime":4200.693,"body":"say you're doing a twice weekly thing you"},{"speaker":"[aaron_straker]","startTime":4200.773,"endTime":4204.159,"body":"train whatever tuesday and friday if by"},{"speaker":"[aaron_straker]","startTime":4200.773,"endTime":4204.159,"body":"like wednesday"},{"speaker":"[bryan_boorstein]","startTime":4204.086,"endTime":4204.368,"body":"yah"},{"speaker":"[aaron_straker]","startTime":4204.259,"endTime":4206.603,"body":"afternoon you're ready to go again that's"},{"speaker":"[aaron_straker]","startTime":4204.259,"endTime":4206.603,"body":"probably"},{"speaker":"[bryan_boorstein]","startTime":4206.564,"endTime":4206.705,"body":"yeh"},{"speaker":"[aaron_straker]","startTime":4206.683,"endTime":4208.065,"body":"good decent thing if like"},{"speaker":"[bryan_boorstein]","startTime":4208.246,"endTime":4208.367,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4208.546,"endTime":4211.301,"body":"by sunday you're still not ready to"},{"speaker":"[aaron_straker]","startTime":4208.546,"endTime":4211.301,"body":"train iceps again"},{"speaker":"[bryan_boorstein]","startTime":4211.646,"endTime":4212.276,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4212.73,"endTime":4217.258,"body":"no either probably need to drop it"},{"speaker":"[aaron_straker]","startTime":4212.73,"endTime":4217.258,"body":"or reduce frequency so i'm just posing that"},{"speaker":"[aaron_straker]","startTime":4217.318,"endTime":4221.246,"body":"i wonder what that actually looks like"},{"speaker":"[aaron_straker]","startTime":4217.318,"endTime":4221.246,"body":"and that's where those subjective parts could"},{"speaker":"[bryan_boorstein]","startTime":4221.177,"endTime":4221.339,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4221.366,"endTime":4222.668,"body":"be very valuable"},{"speaker":"[bryan_boorstein]","startTime":4223.856,"endTime":4226.48,"body":"yeah like the subjective stuff the miisrtel"},{"speaker":"[bryan_boorstein]","startTime":4223.856,"endTime":4226.48,"body":"stuff"},{"speaker":"[aaron_straker]","startTime":4226.7,"endTime":4226.861,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4226.781,"endTime":4230.387,"body":"the pump the soreness the disruption the"},{"speaker":"[bryan_boorstein]","startTime":4226.781,"endTime":4230.387,"body":"fatigue like stuff like that for sure"},{"speaker":"[aaron_straker]","startTime":4230.357,"endTime":4230.499,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":4230.687,"endTime":4233.612,"body":"and then i think even you know"},{"speaker":"[bryan_boorstein]","startTime":4230.687,"endTime":4233.612,"body":"you can look back to what i was"},{"speaker":"[bryan_boorstein]","startTime":4233.672,"endTime":4235.976,"body":"talking about in the beginning during my"},{"speaker":"[bryan_boorstein]","startTime":4233.672,"endTime":4235.976,"body":"updates bout how"},{"speaker":"[aaron_straker]","startTime":4235.92,"endTime":4236.64,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4236.838,"endTime":4241.085,"body":"in my deload week i was doing"},{"speaker":"[bryan_boorstein]","startTime":4236.838,"endTime":4241.085,"body":"two sets of everything and then i thought"},{"speaker":"[bryan_boorstein]","startTime":4241.385,"endTime":4244.831,"body":"in theory that i should be able"},{"speaker":"[bryan_boorstein]","startTime":4241.385,"endTime":4244.831,"body":"to go up to three sets because i"},{"speaker":"[bryan_boorstein]","startTime":4244.911,"endTime":4248.237,"body":"wasn't working hard or i wasn't getting"},{"speaker":"[bryan_boorstein]","startTime":4244.911,"endTime":4248.237,"body":"close to failure i was just hopping out"},{"speaker":"[bryan_boorstein]","startTime":4248.277,"endTime":4254.837,"body":"of a dealoadweek which usually companies and"},{"speaker":"[bryan_boorstein]","startTime":4248.277,"endTime":4254.837,"body":"increasing in volume or effort um and so"},{"speaker":"[bryan_boorstein]","startTime":4254.937,"endTime":4259.445,"body":"i decided to pull the lever of"},{"speaker":"[bryan_boorstein]","startTime":4254.937,"endTime":4259.445,"body":"volume instead of effort and it just felt"},{"speaker":"[bryan_boorstein]","startTime":4259.565,"endTime":4264.293,"body":"like too much i mean i couldn't"},{"speaker":"[bryan_boorstein]","startTime":4259.565,"endTime":4264.293,"body":"know like you can't you can't have a"},{"speaker":"[bryan_boorstein]","startTime":4264.433,"endTime":4268.5,"body":"study say that well brian you know"},{"speaker":"[bryan_boorstein]","startTime":4264.433,"endTime":4268.5,"body":"it's better if you were to do three"},{"speaker":"[bryan_boorstein]","startTime":4268.56,"endTime":4274.129,"body":"sets of everything than two sets because"},{"speaker":"[bryan_boorstein]","startTime":4268.56,"endTime":4274.129,"body":"in my moment of training when i do"},{"speaker":"[bryan_boorstein]","startTime":4274.169,"endTime":4278.416,"body":"that third set i know that my"},{"speaker":"[bryan_boorstein]","startTime":4274.169,"endTime":4278.416,"body":"focus has slipped that i'm not in ly"},{"speaker":"[bryan_boorstein]","startTime":4279.498,"endTime":4285.188,"body":"recruiting the area of the body that"},{"speaker":"[bryan_boorstein]","startTime":4279.498,"endTime":4285.188,"body":"i'm trying to recruit as effectively and so"},{"speaker":"[bryan_boorstein]","startTime":4285.749,"endTime":4292.49,"body":"in my end of one it would"},{"speaker":"[bryan_boorstein]","startTime":4285.749,"endTime":4292.49,"body":"makes sense that me doing three sets is"},{"speaker":"[bryan_boorstein]","startTime":4292.75,"endTime":4299.021,"body":"probably if not less effective than the"},{"speaker":"[bryan_boorstein]","startTime":4292.75,"endTime":4299.021,"body":"returns the the returns are so diminishing that"},{"speaker":"[bryan_boorstein]","startTime":4299.061,"endTime":4304.129,"body":"it may not be a good r"},{"speaker":"[bryan_boorstein]","startTime":4299.061,"endTime":4304.129,"body":"o i for my kind of fatigue and"},{"speaker":"[bryan_boorstein]","startTime":4304.19,"endTime":4313.245,"body":"recovery spectrum so it really is just"},{"speaker":"[bryan_boorstein]","startTime":4304.19,"endTime":4313.245,"body":"like a constant process of evolution and learning"},{"speaker":"[bryan_boorstein]","startTime":4313.305,"endTime":4317.36,"body":"yourself whether it's with your coach or"},{"speaker":"[bryan_boorstein]","startTime":4313.305,"endTime":4317.36,"body":"on your own and figuring out where you"},{"speaker":"[bryan_boorstein]","startTime":4317.46,"endTime":4321.98,"body":"stand in these and if there's one"},{"speaker":"[bryan_boorstein]","startTime":4317.46,"endTime":4321.98,"body":"thing that i want people to take away"},{"speaker":"[bryan_boorstein]","startTime":4322.08,"endTime":4327.077,"body":"from this specifically as it relates to"},{"speaker":"[bryan_boorstein]","startTime":4322.08,"endTime":4327.077,"body":"the volume cause i think that's the one"},{"speaker":"[bryan_boorstein]","startTime":4327.398,"endTime":4332.187,"body":"where people still have this inclination that"},{"speaker":"[bryan_boorstein]","startTime":4327.398,"endTime":4332.187,"body":"more is better and i even have a"},{"speaker":"[bryan_boorstein]","startTime":4332.307,"endTime":4337.106,"body":"one on one client who we were"},{"speaker":"[bryan_boorstein]","startTime":4332.307,"endTime":4337.106,"body":"training and he goes you know is it"},{"speaker":"[bryan_boorstein]","startTime":4337.206,"endTime":4342.815,"body":"going to be worse for my gains"},{"speaker":"[bryan_boorstein]","startTime":4337.206,"endTime":4342.815,"body":"because we're spreading this work over nine days"},{"speaker":"[bryan_boorstein]","startTime":4342.956,"endTime":4347.223,"body":"instead of over seven because we were"},{"speaker":"[bryan_boorstein]","startTime":4342.956,"endTime":4347.223,"body":"doing it over seven and then you know"},{"speaker":"[bryan_boorstein]","startTime":4347.303,"endTime":4351.169,"body":"it just wasn't working with his life"},{"speaker":"[bryan_boorstein]","startTime":4347.303,"endTime":4351.169,"body":"stock and you know he needed an extra"},{"speaker":"[bryan_boorstein]","startTime":4351.249,"endTime":4354.535,"body":"rest day and stuff like that and"},{"speaker":"[bryan_boorstein]","startTime":4351.249,"endTime":4354.535,"body":"so i was like you know let's push"},{"speaker":"[bryan_boorstein]","startTime":4354.575,"endTime":4357.941,"body":"this out to nine and he had"},{"speaker":"[bryan_boorstein]","startTime":4354.575,"endTime":4357.941,"body":"this hesitation being like well doesn't that mean"},{"speaker":"[bryan_boorstein]","startTime":4357.981,"endTime":4361.206,"body":"i'm doing less volume and are by"},{"speaker":"[bryan_boorstein]","startTime":4357.981,"endTime":4361.206,"body":"results going to be worse and i was"},{"speaker":"[bryan_boorstein]","startTime":4361.246,"endTime":4366.815,"body":"like it really just depends where you"},{"speaker":"[bryan_boorstein]","startTime":4361.246,"endTime":4366.815,"body":"fall on the volume spectrum and so our"},{"speaker":"[bryan_boorstein]","startTime":4366.956,"endTime":4371.343,"body":"goal working together is to figure out"},{"speaker":"[bryan_boorstein]","startTime":4366.956,"endTime":4371.343,"body":"what the best volume is for you it's"},{"speaker":"[bryan_boorstein]","startTime":4371.403,"endTime":4374.869,"body":"not to try to chase like a"},{"speaker":"[bryan_boorstein]","startTime":4371.403,"endTime":4374.869,"body":"pop ation average that says hey the more"},{"speaker":"[bryan_boorstein]","startTime":4375.009,"endTime":4379.156,"body":"all um you do the better because"},{"speaker":"[bryan_boorstein]","startTime":4375.009,"endTime":4379.156,"body":"you may be somebody that you know by"},{"speaker":"[bryan_boorstein]","startTime":4379.316,"endTime":4386.111,"body":"curating your training frequency slightly over a"},{"speaker":"[bryan_boorstein]","startTime":4379.316,"endTime":4386.111,"body":"longer period of tim yes in effect that"},{"speaker":"[bryan_boorstein]","startTime":4386.192,"endTime":4392.481,"body":"does reduce your volume slightly per seven"},{"speaker":"[bryan_boorstein]","startTime":4386.192,"endTime":4392.481,"body":"or nine day period but maybe that's the"},{"speaker":"[bryan_boorstein]","startTime":4392.541,"endTime":4396.768,"body":"right volume for you and so those"},{"speaker":"[bryan_boorstein]","startTime":4392.541,"endTime":4396.768,"body":"are the things that you just can't know"},{"speaker":"[bryan_boorstein]","startTime":4396.928,"endTime":4400.334,"body":"a study can't tell you that you"},{"speaker":"[bryan_boorstein]","startTime":4396.928,"endTime":4400.334,"body":"just have to kind of figure it out"},{"speaker":"[bryan_boorstein]","startTime":4400.414,"endTime":4403.231,"body":"as you go and it's a con"},{"speaker":"[bryan_boorstein]","startTime":4400.414,"endTime":4403.231,"body":"the process of learning and evolving"},{"speaker":"[aaron_straker]","startTime":4404.982,"endTime":4405.965,"body":"very very well put"},{"speaker":"[bryan_boorstein]","startTime":4405.956,"endTime":4405.976,"body":"m"},{"speaker":"[aaron_straker]","startTime":4406.225,"endTime":4407.188,"body":"i think that is a"},{"speaker":"[bryan_boorstein]","startTime":4407.345,"endTime":4407.366,"body":"m"},{"speaker":"[aaron_straker]","startTime":4407.409,"endTime":4410.218,"body":"fantastic place to wrap up what do"},{"speaker":"[aaron_straker]","startTime":4407.409,"endTime":4410.218,"body":"you think"},{"speaker":"[bryan_boorstein]","startTime":4410.586,"endTime":4415.935,"body":"cool yeah man i'm good i think"},{"speaker":"[bryan_boorstein]","startTime":4410.586,"endTime":4415.935,"body":"it was i'm glad that"},{"speaker":"[aaron_straker]","startTime":4416.103,"endTime":4416.144,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":4416.496,"endTime":4417.137,"body":"that this has done"},{"speaker":"[aaron_straker]","startTime":4417.63,"endTime":4417.971,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4417.738,"endTime":4420.983,"body":"it's been like a month of research"},{"speaker":"[bryan_boorstein]","startTime":4417.738,"endTime":4420.983,"body":"and you know putting it off for a"},{"speaker":"[bryan_boorstein]","startTime":4421.043,"endTime":4424.51,"body":"week and now we're here so i'm"},{"speaker":"[bryan_boorstein]","startTime":4421.043,"endTime":4424.51,"body":"really glad we got this episode out i"},{"speaker":"[bryan_boorstein]","startTime":4424.55,"endTime":4429.901,"body":"think it went well and we can"},{"speaker":"[bryan_boorstein]","startTime":4424.55,"endTime":4429.901,"body":"move on back to ikeinstagram and s and"},{"speaker":"[bryan_boorstein]","startTime":4429.941,"endTime":4430.863,"body":"other fun stuff like that"},{"speaker":"[aaron_straker]","startTime":4431.46,"endTime":4435.613,"body":"instagramqan i think we're due for one"},{"speaker":"[aaron_straker]","startTime":4431.46,"endTime":4435.613,"body":"we're due for another guest and i think"},{"speaker":"[aaron_straker]","startTime":4435.693,"endTime":4440.664,"body":"the um the thing i proposed earlier"},{"speaker":"[aaron_straker]","startTime":4435.693,"endTime":4440.664,"body":"in the episode like the highs and lows"},{"speaker":"[aaron_straker]","startTime":4440.804,"endTime":4442.367,"body":"of entreprenership i think"},{"speaker":"[bryan_boorstein]","startTime":4442.348,"endTime":4442.468,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4442.607,"endTime":4443.088,"body":"in related"},{"speaker":"[bryan_boorstein]","startTime":4443.152,"endTime":4443.293,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4443.248,"endTime":4444.39,"body":"in relation to obviously the"},{"speaker":"[bryan_boorstein]","startTime":4444.386,"endTime":4444.406,"body":"m"},{"speaker":"[aaron_straker]","startTime":4444.43,"endTime":4445.913,"body":"health and fitness field sort of thing"},{"speaker":"[aaron_straker]","startTime":4444.43,"endTime":4445.913,"body":"could"},{"speaker":"[bryan_boorstein]","startTime":4445.796,"endTime":4446.08,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4445.953,"endTime":4447.575,"body":"be a good one that i'm sure"},{"speaker":"[aaron_straker]","startTime":4445.953,"endTime":4447.575,"body":"we could add"},{"speaker":"[bryan_boorstein]","startTime":4447.51,"endTime":4447.653,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4447.756,"endTime":4449.859,"body":"lots of so as always"},{"speaker":"[bryan_boorstein]","startTime":4449.906,"endTime":4450.047,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4450.881,"endTime":4454.187,"body":"thank you for listening to eat train"},{"speaker":"[aaron_straker]","startTime":4450.881,"endTime":4454.187,"body":"prosper brian and i will talk"},{"speaker":"[bryan_boorstein]","startTime":4454.226,"endTime":4454.492,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4454.227,"endTime":4454.768,"body":"to you next week"}]}