{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":30.573999999999998,"endTime":33.8,"body":"what's up guys happy tuesday welcome back"},{"speaker":"[aaron_straker]","startTime":30.573999999999998,"endTime":33.8,"body":"to another episode"},{"speaker":"[bryan_boorstein]","startTime":33.866,"endTime":34.466,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":33.94,"endTime":40.872,"body":"of train prosper today is our january"},{"speaker":"[aaron_straker]","startTime":33.94,"endTime":40.872,"body":"twenty twenty three instagra q and a episode"},{"speaker":"[aaron_straker]","startTime":40.912,"endTime":44.057,"body":"i have to start adding the years"},{"speaker":"[aaron_straker]","startTime":40.912,"endTime":44.057,"body":"to these because this is now i think"},{"speaker":"[aaron_straker]","startTime":44.137,"endTime":45.82,"body":"the third time we have"},{"speaker":"[bryan_boorstein]","startTime":45.718,"endTime":45.799,"body":"ah"},{"speaker":"[aaron_straker]","startTime":45.879999999999995,"endTime":52.07,"body":"done the january instagram q and a"},{"speaker":"[aaron_straker]","startTime":45.879999999999995,"endTime":52.07,"body":"so for proper archiving purposes we to start"},{"speaker":"[aaron_straker]","startTime":52.291,"endTime":57.321,"body":"up dating the context of our labels"},{"speaker":"[aaron_straker]","startTime":52.291,"endTime":57.321,"body":"as always before we jump into the questions"},{"speaker":"[aaron_straker]","startTime":57.461,"endTime":59.485,"body":"brian hit us off with some updates"},{"speaker":"[aaron_straker]","startTime":57.461,"endTime":59.485,"body":"please"},{"speaker":"[bryan_boorstein]","startTime":61.268,"endTime":66.196,"body":"man we have so many questions today"},{"speaker":"[bryan_boorstein]","startTime":61.268,"endTime":66.196,"body":"that i can't even find my updates on"},{"speaker":"[bryan_boorstein]","startTime":66.256,"endTime":74.473,"body":"here there we go okay so up"},{"speaker":"[bryan_boorstein]","startTime":66.256,"endTime":74.473,"body":"dates yeah was vivi's birthday yesterday she turned"},{"speaker":"[bryan_boorstein]","startTime":74.553,"endTime":81.61699999999999,"body":"three which is wild because she was"},{"speaker":"[bryan_boorstein]","startTime":74.553,"endTime":81.61699999999999,"body":"born um i guess in an early two"},{"speaker":"[bryan_boorstein]","startTime":81.637,"endTime":86.285,"body":"thousand twenty so yeah that also means"},{"speaker":"[bryan_boorstein]","startTime":81.637,"endTime":86.285,"body":"it's been three years since all this covid"},{"speaker":"[bryan_boorstein]","startTime":86.36500000000001,"endTime":90.793,"body":"stuff happened which is just wild to"},{"speaker":"[bryan_boorstein]","startTime":86.36500000000001,"endTime":90.793,"body":"kind of sit back and reflect on but"},{"speaker":"[bryan_boorstein]","startTime":92.155,"endTime":96.789,"body":"i guess all updates kind of follow"},{"speaker":"[bryan_boorstein]","startTime":92.155,"endTime":96.789,"body":"a similar theme here which again kind of"},{"speaker":"[bryan_boorstein]","startTime":96.989,"endTime":103.222,"body":"takes on this framework of overall health"},{"speaker":"[bryan_boorstein]","startTime":96.989,"endTime":103.222,"body":"and the idea of health span over life"},{"speaker":"[bryan_boorstein]","startTime":103.803,"endTime":109.693,"body":"versus just life span and so my"},{"speaker":"[bryan_boorstein]","startTime":103.803,"endTime":109.693,"body":"dad has high blood pressure i do not"},{"speaker":"[bryan_boorstein]","startTime":110.154,"endTime":114.0,"body":"i have pretty ignore old blood pressure"},{"speaker":"[bryan_boorstein]","startTime":110.154,"endTime":114.0,"body":"like with one twenty over eighty being normal"},{"speaker":"[bryan_boorstein]","startTime":114.181,"endTime":117.727,"body":"i have some days where it's lower"},{"speaker":"[bryan_boorstein]","startTime":114.181,"endTime":117.727,"body":"and some days where it's a little higher"},{"speaker":"[bryan_boorstein]","startTime":117.827,"endTime":122.374,"body":"but never more than you know five"},{"speaker":"[bryan_boorstein]","startTime":117.827,"endTime":122.374,"body":"or six in either direction but i decided"},{"speaker":"[bryan_boorstein]","startTime":122.434,"endTime":127.387,"body":"that it would be interesting just from"},{"speaker":"[bryan_boorstein]","startTime":122.434,"endTime":127.387,"body":"a data standpoint to buy a blood pressure"},{"speaker":"[bryan_boorstein]","startTime":127.448,"endTime":131.454,"body":"cuff off amazon and it was like"},{"speaker":"[bryan_boorstein]","startTime":127.448,"endTime":131.454,"body":"thirty seven dollars and so i've been doing"},{"speaker":"[bryan_boorstein]","startTime":131.514,"endTime":136.24200000000002,"body":"it now for a little over a"},{"speaker":"[bryan_boorstein]","startTime":131.514,"endTime":136.24200000000002,"body":"week every morning and every night between six"},{"speaker":"[bryan_boorstein]","startTime":136.30200000000002,"endTime":139.987,"body":"and seven a m and six and"},{"speaker":"[bryan_boorstein]","startTime":136.30200000000002,"endTime":139.987,"body":"seven m just to kind of get a"},{"speaker":"[bryan_boorstein]","startTime":140.047,"endTime":145.256,"body":"sense of where my blood pressure is"},{"speaker":"[bryan_boorstein]","startTime":140.047,"endTime":145.256,"body":"and also most importantly what i'm most curious"},{"speaker":"[bryan_boorstein]","startTime":145.316,"endTime":154.636,"body":"about is how it's affected both acutely"},{"speaker":"[bryan_boorstein]","startTime":145.316,"endTime":154.636,"body":"and longer turn by dietary and exercise interventions"},{"speaker":"[bryan_boorstein]","startTime":155.599,"endTime":162.051,"body":"and so when i started doing it"},{"speaker":"[bryan_boorstein]","startTime":155.599,"endTime":162.051,"body":"i was just coming off a pretty bad"},{"speaker":"[bryan_boorstein]","startTime":162.092,"endTime":166.138,"body":"weekend of eating and it was it"},{"speaker":"[bryan_boorstein]","startTime":162.092,"endTime":166.138,"body":"was slightly high which i thought was interesting"},{"speaker":"[bryan_boorstein]","startTime":166.739,"endTime":170.225,"body":"had a really really great week of"},{"speaker":"[bryan_boorstein]","startTime":166.739,"endTime":170.225,"body":"eating last week where i had tons of"},{"speaker":"[bryan_boorstein]","startTime":170.265,"endTime":178.433,"body":"five tons of fruits and vegetables not"},{"speaker":"[bryan_boorstein]","startTime":170.265,"endTime":178.433,"body":"as much or very little sugar and aside"},{"speaker":"[bryan_boorstein]","startTime":178.493,"endTime":181.619,"body":"from you know what's natural and fruits"},{"speaker":"[bryan_boorstein]","startTime":178.493,"endTime":181.619,"body":"and then over the course of the week"},{"speaker":"[bryan_boorstein]","startTime":181.779,"endTime":186.527,"body":"i watched my blood pressure decrease and"},{"speaker":"[bryan_boorstein]","startTime":181.779,"endTime":186.527,"body":"at the end of the week on friday"},{"speaker":"[bryan_boorstein]","startTime":186.567,"endTime":191.816,"body":"or saturday it was down at like"},{"speaker":"[bryan_boorstein]","startTime":186.567,"endTime":191.816,"body":"one ten over seventy five or something like"},{"speaker":"[bryan_boorstein]","startTime":191.856,"endTime":194.901,"body":"that which is which is pretty low"},{"speaker":"[bryan_boorstein]","startTime":191.856,"endTime":194.901,"body":"and then i had this this weekend for"},{"speaker":"[bryan_boorstein]","startTime":194.981,"endTime":199.328,"body":"vivis birthday of coming for a full"},{"speaker":"[bryan_boorstein]","startTime":194.981,"endTime":199.328,"body":"circle again she wanted a vanilla cake with"},{"speaker":"[bryan_boorstein]","startTime":199.368,"endTime":203.775,"body":"vanilla icing so i made a fun"},{"speaker":"[bryan_boorstein]","startTime":199.368,"endTime":203.775,"body":"fatty cake at home and i hadn't had"},{"speaker":"[bryan_boorstein]","startTime":203.836,"endTime":208.123,"body":"any sugar for a week anyways like"},{"speaker":"[bryan_boorstein]","startTime":203.836,"endTime":208.123,"body":"i got stoned you know at a bunch"},{"speaker":"[bryan_boorstein]","startTime":208.203,"endTime":213.672,"body":"the cake couple is later woke up"},{"speaker":"[bryan_boorstein]","startTime":208.203,"endTime":213.672,"body":"and my blood pressure is starting to creep"},{"speaker":"[bryan_boorstein]","startTime":213.752,"endTime":217.198,"body":"up again so this morning now like"},{"speaker":"[bryan_boorstein]","startTime":213.752,"endTime":217.198,"body":"three days two or three days after i"},{"speaker":"[bryan_boorstein]","startTime":217.278,"endTime":222.707,"body":"had the cake it was one twenty"},{"speaker":"[bryan_boorstein]","startTime":217.278,"endTime":222.707,"body":"two over eighty five which is one of"},{"speaker":"[bryan_boorstein]","startTime":222.747,"endTime":227.415,"body":"the higher numbers that i've seen from"},{"speaker":"[bryan_boorstein]","startTime":222.747,"endTime":227.415,"body":"that thing and so i find it just"},{"speaker":"[bryan_boorstein]","startTime":227.455,"endTime":231.041,"body":"really interesting you know the acute effect"},{"speaker":"[bryan_boorstein]","startTime":227.455,"endTime":231.041,"body":"of these things where there wasn't really much"},{"speaker":"[bryan_boorstein]","startTime":231.121,"endTime":233.926,"body":"of an acute effect at all like"},{"speaker":"[bryan_boorstein]","startTime":231.121,"endTime":233.926,"body":"my blood didn't really absorb the show i"},{"speaker":"[bryan_boorstein]","startTime":234.146,"endTime":238.253,"body":"seemed to have a response to that"},{"speaker":"[bryan_boorstein]","startTime":234.146,"endTime":238.253,"body":"in the first six hours twelve hours twenty"},{"speaker":"[bryan_boorstein]","startTime":238.273,"endTime":241.238,"body":"four hours but two or three days"},{"speaker":"[bryan_boorstein]","startTime":238.273,"endTime":241.238,"body":"later it seems to be affected by it"},{"speaker":"[bryan_boorstein]","startTime":241.639,"endTime":246.466,"body":"noticed a similar thing with alcohol where"},{"speaker":"[bryan_boorstein]","startTime":241.639,"endTime":246.466,"body":"initially i had to drink and my blood"},{"speaker":"[bryan_boorstein]","startTime":246.506,"endTime":250.209,"body":"pressure was super low afterwards and then"},{"speaker":"[bryan_boorstein]","startTime":246.506,"endTime":250.209,"body":"over the next like two or three days"},{"speaker":"[bryan_boorstein]","startTime":250.309,"endTime":253.812,"body":"after that it kind of started to"},{"speaker":"[bryan_boorstein]","startTime":250.309,"endTime":253.812,"body":"climb again so i find that really interesting"},{"speaker":"[bryan_boorstein]","startTime":253.872,"endTime":260.349,"body":"just looking at like health and life"},{"speaker":"[bryan_boorstein]","startTime":253.872,"endTime":260.349,"body":"but also looking at like people that don't"},{"speaker":"[bryan_boorstein]","startTime":260.81,"endTime":265.197,"body":"care about health or or health span"},{"speaker":"[bryan_boorstein]","startTime":260.81,"endTime":265.197,"body":"and just kind of eat whatever don't really"},{"speaker":"[bryan_boorstein]","startTime":265.297,"endTime":272.85,"body":"exercise things like that and how this"},{"speaker":"[bryan_boorstein]","startTime":265.297,"endTime":272.85,"body":"stuff must accumulate accumulatively over time and just"},{"speaker":"[bryan_boorstein]","startTime":272.99,"endTime":278.119,"body":"progressively get worse and worse and and"},{"speaker":"[bryan_boorstein]","startTime":272.99,"endTime":278.119,"body":"and then i started thing about exercise and"},{"speaker":"[bryan_boorstein]","startTime":278.35900000000004,"endTime":282.146,"body":"i haven't like acutely checked exercise i"},{"speaker":"[bryan_boorstein]","startTime":278.35900000000004,"endTime":282.146,"body":"mean i know that with one of the"},{"speaker":"[bryan_boorstein]","startTime":282.326,"endTime":288.428,"body":"unique things about exercises that in the"},{"speaker":"[bryan_boorstein]","startTime":282.326,"endTime":288.428,"body":"moment of the exercise it makes your blood"},{"speaker":"[bryan_boorstein]","startTime":288.468,"endTime":292.137,"body":"markers look awful like your blood pressure"},{"speaker":"[bryan_boorstein]","startTime":288.468,"endTime":292.137,"body":"goes up to like two hundred over one"},{"speaker":"[bryan_boorstein]","startTime":292.278,"endTime":297.369,"body":"twenty and like in in any capsule"},{"speaker":"[bryan_boorstein]","startTime":292.278,"endTime":297.369,"body":"someone would look at exercise and be like"},{"speaker":"[bryan_boorstein]","startTime":297.449,"endTime":303.178,"body":"oh my god that's awful for your"},{"speaker":"[bryan_boorstein]","startTime":297.449,"endTime":303.178,"body":"health but then over the course of time"},{"speaker":"[bryan_boorstein]","startTime":303.559,"endTime":307.385,"body":"it has that that reversal effect on"},{"speaker":"[bryan_boorstein]","startTime":303.559,"endTime":307.385,"body":"your blood pressure which decreases it and so"},{"speaker":"[bryan_boorstein]","startTime":307.786,"endTime":312.013,"body":"this then all feeds into this kind"},{"speaker":"[bryan_boorstein]","startTime":307.786,"endTime":312.013,"body":"of obsession that i have now with zone"},{"speaker":"[bryan_boorstein]","startTime":312.073,"endTime":317.042,"body":"to cardio and these different kind of"},{"speaker":"[bryan_boorstein]","startTime":312.073,"endTime":317.042,"body":"cardiomodalities that i've talked about over the course"},{"speaker":"[bryan_boorstein]","startTime":317.142,"endTime":322.931,"body":"of a number of episodes and so"},{"speaker":"[bryan_boorstein]","startTime":317.142,"endTime":322.931,"body":"zone too has been something that i've been"},{"speaker":"[bryan_boorstein]","startTime":323.011,"endTime":326.918,"body":"doing now like i would say a"},{"speaker":"[bryan_boorstein]","startTime":323.011,"endTime":326.918,"body":"minimum of twice a week but i'm really"},{"speaker":"[bryan_boorstein]","startTime":326.978,"endTime":331.926,"body":"shooting from more like three to four"},{"speaker":"[bryan_boorstein]","startTime":326.978,"endTime":331.926,"body":"times a week when i can and as"},{"speaker":"[bryan_boorstein]","startTime":331.966,"endTime":335.752,"body":"we've discussed you know i just kind"},{"speaker":"[bryan_boorstein]","startTime":331.966,"endTime":335.752,"body":"of find it really miserable monotonous for the"},{"speaker":"[bryan_boorstein]","startTime":335.792,"endTime":340.881,"body":"most part because you're not just like"},{"speaker":"[bryan_boorstein]","startTime":335.792,"endTime":340.881,"body":"walking i love because i can really zone"},{"speaker":"[bryan_boorstein]","startTime":341.001,"endTime":345.328,"body":"out and people that are really good"},{"speaker":"[bryan_boorstein]","startTime":341.001,"endTime":345.328,"body":"at zoe two they can do the same"},{"speaker":"[bryan_boorstein]","startTime":345.388,"endTime":348.433,"body":"thing they can zone out kind of"},{"speaker":"[bryan_boorstein]","startTime":345.388,"endTime":348.433,"body":"like when i'm walking and just kind of"},{"speaker":"[bryan_boorstein]","startTime":348.494,"endTime":353.342,"body":"ignore it and just just do it"},{"speaker":"[bryan_boorstein]","startTime":348.494,"endTime":353.342,"body":"but for me being relatively fledgeling into this"},{"speaker":"[bryan_boorstein]","startTime":353.822,"endTime":360.64,"body":"venture into zone to cardio they'll find"},{"speaker":"[bryan_boorstein]","startTime":353.822,"endTime":360.64,"body":"dick quite cumbersome and exhausting an i feel"},{"speaker":"[bryan_boorstein]","startTime":361.1,"endTime":364.484,"body":"like even though it's supposed to be"},{"speaker":"[bryan_boorstein]","startTime":361.1,"endTime":364.484,"body":"in the absence of lack date meaning that"},{"speaker":"[bryan_boorstein]","startTime":364.524,"endTime":368.931,"body":"you're not supposed to progressively feel more"},{"speaker":"[bryan_boorstein]","startTime":364.524,"endTime":368.931,"body":"fatigue as you go through it it's supposed"},{"speaker":"[bryan_boorstein]","startTime":368.951,"endTime":374.239,"body":"to be just like this steady consistent"},{"speaker":"[bryan_boorstein]","startTime":368.951,"endTime":374.239,"body":"effort where it doesn't actually get worse i'm"},{"speaker":"[bryan_boorstein]","startTime":374.36,"endTime":379.327,"body":"struggling with that boundary a little bit"},{"speaker":"[bryan_boorstein]","startTime":374.36,"endTime":379.327,"body":"and so it does you venture up into"},{"speaker":"[bryan_boorstein]","startTime":379.427,"endTime":382.51,"body":"like oh no there's some lack date"},{"speaker":"[bryan_boorstein]","startTime":379.427,"endTime":382.51,"body":"coming through like this is starting to suck"},{"speaker":"[bryan_boorstein]","startTime":382.611,"endTime":388.447,"body":"okay i need to dial back my"},{"speaker":"[bryan_boorstein]","startTime":382.611,"endTime":388.447,"body":"effort a little bit type thing but i'm"},{"speaker":"[bryan_boorstein]","startTime":388.507,"endTime":392.815,"body":"considering buying a piece of equipment that"},{"speaker":"[bryan_boorstein]","startTime":388.507,"endTime":392.815,"body":"will allow me to do that at home"},{"speaker":"[bryan_boorstein]","startTime":392.915,"endTime":395.459,"body":"because right now i'm paying drop in"},{"speaker":"[bryan_boorstein]","startTime":392.915,"endTime":395.459,"body":"fees to go to a gym since i"},{"speaker":"[bryan_boorstein]","startTime":395.479,"endTime":399.806,"body":"don't have a gym membership and it's"},{"speaker":"[bryan_boorstein]","startTime":395.479,"endTime":399.806,"body":"been like zero degrees out here last couple"},{"speaker":"[bryan_boorstein]","startTime":399.846,"endTime":405.315,"body":"of days um so yeah just toiling"},{"speaker":"[bryan_boorstein]","startTime":399.846,"endTime":405.315,"body":"with the idea of whether i want to"},{"speaker":"[bryan_boorstein]","startTime":405.376,"endTime":410.524,"body":"get like an assault bike type thing"},{"speaker":"[bryan_boorstein]","startTime":405.376,"endTime":410.524,"body":"or a rower i'm kind of leaning toward"},{"speaker":"[bryan_boorstein]","startTime":410.604,"endTime":416.634,"body":"a rower though it's a little less"},{"speaker":"[bryan_boorstein]","startTime":410.604,"endTime":416.634,"body":"space efficient um and then also i've considered"},{"speaker":"[bryan_boorstein]","startTime":416.714,"endTime":422.484,"body":"incline walking because walking doesn't get me"},{"speaker":"[bryan_boorstein]","startTime":416.714,"endTime":422.484,"body":"into zone to even walking fast doesn't get"},{"speaker":"[bryan_boorstein]","startTime":422.524,"endTime":426.411,"body":"me into zone tube i think an"},{"speaker":"[bryan_boorstein]","startTime":422.524,"endTime":426.411,"body":"incline walk would so anyway kind of toiling"},{"speaker":"[bryan_boorstein]","startTime":426.431,"endTime":430.758,"body":"with those and then the final piece"},{"speaker":"[bryan_boorstein]","startTime":426.431,"endTime":430.758,"body":"of the update is that when bees program"},{"speaker":"[bryan_boorstein]","startTime":431.459,"endTime":435.807,"body":"starts again on two thirteen with a"},{"speaker":"[bryan_boorstein]","startTime":431.459,"endTime":435.807,"body":"new hypertrophy cycle because we're finishing of the"},{"speaker":"[bryan_boorstein]","startTime":435.847,"endTime":443.002,"body":"strength cycle right now i'm going to"},{"speaker":"[bryan_boorstein]","startTime":435.847,"endTime":443.002,"body":"include some general recommendations for cardio vascular fitness"},{"speaker":"[bryan_boorstein]","startTime":443.163,"endTime":447.009,"body":"into my program since it's something i'm"},{"speaker":"[bryan_boorstein]","startTime":443.163,"endTime":447.009,"body":"doing i think that it should be included"},{"speaker":"[bryan_boorstein]","startTime":447.089,"endTime":451.456,"body":"in there and people following my program"},{"speaker":"[bryan_boorstein]","startTime":447.089,"endTime":451.456,"body":"can either do it or i do it"},{"speaker":"[bryan_boorstein]","startTime":451.557,"endTime":455.443,"body":"as as they probably haven't been but"},{"speaker":"[bryan_boorstein]","startTime":451.557,"endTime":455.443,"body":"i'm going to include it so it will"},{"speaker":"[bryan_boorstein]","startTime":455.483,"endTime":459.83,"body":"probably have three zone two sessions a"},{"speaker":"[bryan_boorstein]","startTime":455.483,"endTime":459.83,"body":"week maybe two somewhere two to three zone"},{"speaker":"[bryan_boorstein]","startTime":459.89,"endTime":466.081,"body":"two sessions and then probably one more"},{"speaker":"[bryan_boorstein]","startTime":459.89,"endTime":466.081,"body":"like vio to max priming session which will"},{"speaker":"[bryan_boorstein]","startTime":466.141,"endTime":471.47,"body":"either be like short intervals with longer"},{"speaker":"[bryan_boorstein]","startTime":466.141,"endTime":471.47,"body":"rest periods or some weeks it might be"},{"speaker":"[bryan_boorstein]","startTime":471.75,"endTime":478.001,"body":"what they call a vio to max"},{"speaker":"[bryan_boorstein]","startTime":471.75,"endTime":478.001,"body":"output sequence basically i don't know what the"},{"speaker":"[bryan_boorstein]","startTime":478.101,"endTime":482.548,"body":"ice totally batch that but basically it's"},{"speaker":"[bryan_boorstein]","startTime":478.101,"endTime":482.548,"body":"it's four minutes on four minutes off four"},{"speaker":"[bryan_boorstein]","startTime":482.608,"endTime":486.575,"body":"minutes on four minutes off for four"},{"speaker":"[bryan_boorstein]","startTime":482.608,"endTime":486.575,"body":"to six rounds so somewhere between thirty two"},{"speaker":"[bryan_boorstein]","startTime":486.675,"endTime":491.203,"body":"and four eight minutes of four minutes"},{"speaker":"[bryan_boorstein]","startTime":486.675,"endTime":491.203,"body":"on four minutes off and the four minutes"},{"speaker":"[bryan_boorstein]","startTime":491.703,"endTime":498.334,"body":"should be challenging for the four minute"},{"speaker":"[bryan_boorstein]","startTime":491.703,"endTime":498.334,"body":"period but sustainable within each four minute period"},{"speaker":"[bryan_boorstein]","startTime":499.056,"endTime":504.241,"body":"if that makes sense so anyways those"},{"speaker":"[bryan_boorstein]","startTime":499.056,"endTime":504.241,"body":"are those are my updates and i will"},{"speaker":"[bryan_boorstein]","startTime":504.301,"endTime":507.745,"body":"continuing up dating these same things as"},{"speaker":"[bryan_boorstein]","startTime":504.301,"endTime":507.745,"body":"we go aaron it's up with you dude"},{"speaker":"[aaron_straker]","startTime":508.03,"endTime":512.2370000000001,"body":"yeah yeah so i'm going to jump"},{"speaker":"[aaron_straker]","startTime":508.03,"endTime":512.2370000000001,"body":"into mine i have been and i think"},{"speaker":"[aaron_straker]","startTime":512.277,"endTime":513.4390000000001,"body":"we talked about this it is"},{"speaker":"[bryan_boorstein]","startTime":513.446,"endTime":513.567,"body":"ye"},{"speaker":"[aaron_straker]","startTime":513.539,"endTime":519.6089999999999,"body":"something that i have recently been definitely"},{"speaker":"[aaron_straker]","startTime":513.539,"endTime":519.6089999999999,"body":"adding more with clients in the last like"},{"speaker":"[aaron_straker]","startTime":520.0699999999999,"endTime":524.802,"body":"four months iss coincidentally"},{"speaker":"[bryan_boorstein]","startTime":524.216,"endTime":524.336,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":524.963,"endTime":528.088,"body":"or i guess i could say conversely"},{"speaker":"[aaron_straker]","startTime":524.963,"endTime":528.088,"body":"i am opting for a lot more of"},{"speaker":"[aaron_straker]","startTime":528.148,"endTime":533.717,"body":"like the hit style stuff just from"},{"speaker":"[aaron_straker]","startTime":528.148,"endTime":533.717,"body":"a pure time management standpoint something that i"},{"speaker":"[aaron_straker]","startTime":533.777,"endTime":538.826,"body":"will always try and do relate things"},{"speaker":"[aaron_straker]","startTime":533.777,"endTime":538.826,"body":"back to practicality with with myself and like"},{"speaker":"[bryan_boorstein]","startTime":538.976,"endTime":539.197,"body":"oh"},{"speaker":"[aaron_straker]","startTime":539.286,"endTime":540.749,"body":"if i had in my program like"},{"speaker":"[bryan_boorstein]","startTime":540.87,"endTime":540.95,"body":"ye"},{"speaker":"[aaron_straker]","startTime":541.13,"endTime":544.415,"body":"three days of like forty five minutes"},{"speaker":"[aaron_straker]","startTime":541.13,"endTime":544.415,"body":"of cardio like"},{"speaker":"[bryan_boorstein]","startTime":544.556,"endTime":544.698,"body":"yah"},{"speaker":"[aaron_straker]","startTime":544.675,"endTime":545.477,"body":"and i'm not like"},{"speaker":"[bryan_boorstein]","startTime":545.495,"endTime":545.516,"body":"h"},{"speaker":"[aaron_straker]","startTime":545.577,"endTime":548.682,"body":"dieting or something like that i'm not"},{"speaker":"[aaron_straker]","startTime":545.577,"endTime":548.682,"body":"going to do it i just know i"},{"speaker":"[aaron_straker]","startTime":548.762,"endTime":549.003,"body":"wouldn't"},{"speaker":"[bryan_boorstein]","startTime":549.089,"endTime":549.129,"body":"m"},{"speaker":"[aaron_straker]","startTime":549.684,"endTime":552.248,"body":"um but right if i have like"},{"speaker":"[aaron_straker]","startTime":549.684,"endTime":552.248,"body":"okay we're doing"},{"speaker":"[bryan_boorstein]","startTime":552.229,"endTime":552.351,"body":"ah"},{"speaker":"[aaron_straker]","startTime":552.348,"endTime":553.35,"body":"eight rounds of hit like"},{"speaker":"[bryan_boorstein]","startTime":553.316,"endTime":554.396,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":553.43,"endTime":556.715,"body":"i can get to the gym i"},{"speaker":"[aaron_straker]","startTime":553.43,"endTime":556.715,"body":"warm up and i'm in and out and"},{"speaker":"[aaron_straker]","startTime":556.776,"endTime":561.904,"body":"like twenty twenty two minutes like that's"},{"speaker":"[aaron_straker]","startTime":556.776,"endTime":561.904,"body":"listic and i have been i can not"},{"speaker":"[aaron_straker]","startTime":561.964,"endTime":563.968,"body":"say i've been enjoying it at all"},{"speaker":"[aaron_straker]","startTime":561.964,"endTime":563.968,"body":"it has been"},{"speaker":"[bryan_boorstein]","startTime":563.936,"endTime":563.956,"body":"m"},{"speaker":"[aaron_straker]","startTime":564.348,"endTime":565.911,"body":"just got wrenching"},{"speaker":"[bryan_boorstein]","startTime":565.775,"endTime":565.796,"body":"m"},{"speaker":"[aaron_straker]","startTime":566.191,"endTime":572.101,"body":"i feel horrendous performing it it feels"},{"speaker":"[aaron_straker]","startTime":566.191,"endTime":572.101,"body":"so bad but i do like the challenge"},{"speaker":"[aaron_straker]","startTime":572.722,"endTime":575.788,"body":"right then and just in pursuit of"},{"speaker":"[aaron_straker]","startTime":572.722,"endTime":575.788,"body":"health"},{"speaker":"[bryan_boorstein]","startTime":575.576,"endTime":575.738,"body":"oh"},{"speaker":"[aaron_straker]","startTime":575.848,"endTime":578.112,"body":"like like we've talked about and i"},{"speaker":"[aaron_straker]","startTime":575.848,"endTime":578.112,"body":"think you know we could"},{"speaker":"[bryan_boorstein]","startTime":578.186,"endTime":578.287,"body":"ah"},{"speaker":"[aaron_straker]","startTime":578.472,"endTime":584.292,"body":"shelf this conversation for another episode in"},{"speaker":"[aaron_straker]","startTime":578.472,"endTime":584.292,"body":"enough itself but i would even feel as"},{"speaker":"[aaron_straker]","startTime":584.412,"endTime":589.38,"body":"confident saying that in an optimal pursuit"},{"speaker":"[aaron_straker]","startTime":584.412,"endTime":589.38,"body":"or shouldn't even call it an optimal pursuit"},{"speaker":"[aaron_straker]","startTime":589.901,"endTime":594.829,"body":"in pursuit of pushing like the extremes"},{"speaker":"[aaron_straker]","startTime":589.901,"endTime":594.829,"body":"the limits of like you know natural hypertrophy"},{"speaker":"[aaron_straker]","startTime":595.03,"endTime":599.257,"body":"the amount of muscle mass that your"},{"speaker":"[aaron_straker]","startTime":595.03,"endTime":599.257,"body":"body can carry or can hold on to"},{"speaker":"[aaron_straker]","startTime":599.838,"endTime":603.945,"body":"i would say in those pursuits that"},{"speaker":"[aaron_straker]","startTime":599.838,"endTime":603.945,"body":"begins to be a negative from a health"},{"speaker":"[aaron_straker]","startTime":604.185,"endTime":607.717,"body":"standpoint the amount of food you have"},{"speaker":"[aaron_straker]","startTime":604.185,"endTime":607.717,"body":"to push like i'm getting to that point"},{"speaker":"[aaron_straker]","startTime":607.798,"endTime":611.844,"body":"now where i'm like it was twenty"},{"speaker":"[aaron_straker]","startTime":607.798,"endTime":611.844,"body":"minutes before the podcast and i was like"},{"speaker":"[bryan_boorstein]","startTime":612.159,"endTime":613.046,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":612.165,"endTime":615.17,"body":"i need to get another meal in"},{"speaker":"[aaron_straker]","startTime":612.165,"endTime":615.17,"body":"because i can't eat it at ten fifteen"},{"speaker":"[aaron_straker]","startTime":615.29,"endTime":618.816,"body":"p m when we're wrapped up and"},{"speaker":"[aaron_straker]","startTime":615.29,"endTime":618.816,"body":"like i did not want it whatsoever but"},{"speaker":"[aaron_straker]","startTime":618.876,"endTime":623.564,"body":"it was you know three hundred grams"},{"speaker":"[aaron_straker]","startTime":618.876,"endTime":623.564,"body":"sweep ato's hundred fifty grams of beef two"},{"speaker":"[aaron_straker]","startTime":623.645,"endTime":628.159,"body":"hundred grams of vegetables and just like"},{"speaker":"[aaron_straker]","startTime":623.645,"endTime":628.159,"body":"i want that i want that muscle mass"},{"speaker":"[aaron_straker]","startTime":628.219,"endTime":631.703,"body":"i want the scale to go up"},{"speaker":"[aaron_straker]","startTime":628.219,"endTime":631.703,"body":"and that's just like a trade off of"},{"speaker":"[aaron_straker]","startTime":632.005,"endTime":634.677,"body":"feeding myself when i obviously do not"},{"speaker":"[aaron_straker]","startTime":632.005,"endTime":634.677,"body":"want it"},{"speaker":"[bryan_boorstein]","startTime":636.337,"endTime":637.258,"body":"yeah that's interesting"},{"speaker":"[aaron_straker]","startTime":637.12,"endTime":637.403,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":637.659,"endTime":638.62,"body":"i mean there's definitely a"},{"speaker":"[aaron_straker]","startTime":638.838,"endTime":638.959,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":639.522,"endTime":642.727,"body":"an effect of food on on long"},{"speaker":"[bryan_boorstein]","startTime":639.522,"endTime":642.727,"body":"term health too i mean"},{"speaker":"[aaron_straker]","startTime":642.91,"endTime":643.292,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":643.208,"endTime":647.094,"body":"as we've discussed like just putting your"},{"speaker":"[bryan_boorstein]","startTime":643.208,"endTime":647.094,"body":"body on your organs and your digestive track"},{"speaker":"[bryan_boorstein]","startTime":647.195,"endTime":652.32,"body":"through an excess of calories over time"},{"speaker":"[bryan_boorstein]","startTime":647.195,"endTime":652.32,"body":"etcetera etcetera so so yeah a hundred percent"},{"speaker":"[bryan_boorstein]","startTime":652.42,"endTime":655.022,"body":"like if you're going to do cardio"},{"speaker":"[bryan_boorstein]","startTime":652.42,"endTime":655.022,"body":"you have to eat more food and then"},{"speaker":"[bryan_boorstein]","startTime":655.062,"endTime":657.585,"body":"there's definitely a bit of an effect"},{"speaker":"[bryan_boorstein]","startTime":655.062,"endTime":657.585,"body":"there too"},{"speaker":"[aaron_straker]","startTime":657.93,"endTime":659.693,"body":"definitely okay i'll keep"},{"speaker":"[bryan_boorstein]","startTime":659.666,"endTime":659.893,"body":"oh"},{"speaker":"[aaron_straker]","startTime":659.753,"endTime":662.437,"body":"it i'll keep it short here because"},{"speaker":"[aaron_straker]","startTime":659.753,"endTime":662.437,"body":"we have a bunch of questions i have"},{"speaker":"[aaron_straker]","startTime":662.497,"endTime":667.085,"body":"my first weekly average two hundred plus"},{"speaker":"[aaron_straker]","startTime":662.497,"endTime":667.085,"body":"pounds in almost two years i'm very very"},{"speaker":"[bryan_boorstein]","startTime":666.956,"endTime":667.216,"body":"oh"},{"speaker":"[aaron_straker]","startTime":667.145,"endTime":672.233,"body":"happy about that we'll see how far"},{"speaker":"[aaron_straker]","startTime":667.145,"endTime":672.233,"body":"we push it i can't remember if i"},{"speaker":"[aaron_straker]","startTime":672.333,"endTime":675.358,"body":"talked about it last week or not"},{"speaker":"[aaron_straker]","startTime":672.333,"endTime":675.358,"body":"but i had the number we're aiming for"},{"speaker":"[aaron_straker]","startTime":675.418,"endTime":680.326,"body":"like basically two o four to two"},{"speaker":"[aaron_straker]","startTime":675.418,"endTime":680.326,"body":"o eight um for a re evaluate period"},{"speaker":"[aaron_straker]","startTime":680.366,"endTime":682.652,"body":"and see how fat i am sort"},{"speaker":"[aaron_straker]","startTime":680.366,"endTime":682.652,"body":"of thing 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here"},{"speaker":"[bryan_boorstein]","startTime":692.442,"endTime":692.462,"body":"h"},{"speaker":"[aaron_straker]","startTime":692.474,"endTime":697.703,"body":"i hit like a like a little"},{"speaker":"[aaron_straker]","startTime":692.474,"endTime":697.703,"body":"kind of minny milestone that i was pumped"},{"speaker":"[aaron_straker]","startTime":697.763,"endTime":700.007,"body":"about four plates per side on the"},{"speaker":"[aaron_straker]","startTime":697.763,"endTime":700.007,"body":"hack squat"},{"speaker":"[bryan_boorstein]","startTime":699.957,"endTime":700.079,"body":"yep"},{"speaker":"[aaron_straker]","startTime":700.147,"endTime":703.833,"body":"for a set of ten um i"},{"speaker":"[aaron_straker]","startTime":700.147,"endTime":703.833,"body":"was really really pumped about that i been"},{"speaker":"[aaron_straker]","startTime":703.893,"endTime":706.417,"body":"working towards it like all summer and"},{"speaker":"[aaron_straker]","startTime":703.893,"endTime":706.417,"body":"on monday"},{"speaker":"[bryan_boorstein]","startTime":706.117,"endTime":707.696,"body":"i remember yeah"},{"speaker":"[aaron_straker]","startTime":706.998,"endTime":712.067,"body":"yeah on monday i was able to"},{"speaker":"[aaron_straker]","startTime":706.998,"endTime":712.067,"body":"match that except in this training cycle hack"},{"speaker":"[aaron_straker]","startTime":712.167,"endTime":717.456,"body":"squad is second in the rotation and"},{"speaker":"[aaron_straker]","startTime":712.167,"endTime":717.456,"body":"i have like narly sets of like extension"},{"speaker":"[aaron_straker]","startTime":717.536,"endTime":719.299,"body":"with like drop sets and rest pause"},{"speaker":"[bryan_boorstein]","startTime":719.198,"endTime":719.383,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":719.359,"endTime":720.08,"body":"sets 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that"},{"speaker":"[bryan_boorstein]","startTime":729.706,"endTime":734.113,"body":"that's awesome dude that's legit i mean"},{"speaker":"[bryan_boorstein]","startTime":729.706,"endTime":734.113,"body":"so how do you feel about putting the"},{"speaker":"[bryan_boorstein]","startTime":734.173,"endTime":737.378,"body":"leg extension first because that's something i"},{"speaker":"[bryan_boorstein]","startTime":734.173,"endTime":737.378,"body":"love as well as putting"},{"speaker":"[aaron_straker]","startTime":737.38,"endTime":737.741,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":737.418,"endTime":742.892,"body":"that short overload isolation movement before the"},{"speaker":"[bryan_boorstein]","startTime":737.418,"endTime":742.892,"body":"head hit her length and movement"},{"speaker":"[aaron_straker]","startTime":743.931,"endTime":749.34,"body":"i do like it the differences in"},{"speaker":"[aaron_straker]","startTime":743.931,"endTime":749.34,"body":"this training program the training style is like"},{"speaker":"[aaron_straker]","startTime":749.44,"endTime":754.809,"body":"a lot of intensity techniques so with"},{"speaker":"[aaron_straker]","startTime":749.44,"endTime":754.809,"body":"that like i'm carrying fatigue going in you"},{"speaker":"[aaron_straker]","startTime":754.869,"endTime":758.685,"body":"know like okay i have one top"},{"speaker":"[aaron_straker]","startTime":754.869,"endTime":758.685,"body":"set i have a back off"},{"speaker":"[bryan_boorstein]","startTime":758.696,"endTime":758.716,"body":"m"},{"speaker":"[aaron_straker]","startTime":758.806,"endTime":760.445,"body":"set and then i have a"},{"speaker":"[bryan_boorstein]","startTime":760.535,"endTime":760.556,"body":"h"},{"speaker":"[aaron_straker]","startTime":761.78,"endTime":768.03,"body":"like two mio reb sequences after that"},{"speaker":"[aaron_straker]","startTime":761.78,"endTime":768.03,"body":"like you know so three four sets four"},{"speaker":"[aaron_straker]","startTime":768.17,"endTime":772.438,"body":"many sets i should say like taken"},{"speaker":"[aaron_straker]","startTime":768.17,"endTime":772.438,"body":"to failure and that's okay sweet i'm done"},{"speaker":"[aaron_straker]","startTime":772.478,"endTime":776.544,"body":"with that and now let's go hack"},{"speaker":"[aaron_straker]","startTime":772.478,"endTime":776.544,"body":"sort of thing um the upside is i"},{"speaker":"[aaron_straker]","startTime":776.584,"endTime":780.07,"body":"don't have to warm up nearly as"},{"speaker":"[aaron_straker]","startTime":776.584,"endTime":780.07,"body":"hard and i do like that so i"},{"speaker":"[aaron_straker]","startTime":780.17,"endTime":780.811,"body":"basically did like"},{"speaker":"[bryan_boorstein]","startTime":781.169,"endTime":781.189,"body":"h"},{"speaker":"[aaron_straker]","startTime":781.473,"endTime":786.34,"body":"okay empty hack squat six reps one"},{"speaker":"[aaron_straker]","startTime":781.473,"endTime":786.34,"body":"plate per side six raps two plates perside"},{"speaker":"[aaron_straker]","startTime":786.641,"endTime":790.907,"body":"six raps i go to three plates"},{"speaker":"[aaron_straker]","startTime":786.641,"endTime":790.907,"body":"per side for four raps and then i"},{"speaker":"[aaron_straker]","startTime":790.967,"endTime":794.605,"body":"go right into my you know give"},{"speaker":"[aaron_straker]","startTime":790.967,"endTime":794.605,"body":"it as many as i can at four"},{"speaker":"[aaron_straker]","startTime":794.705,"endTime":797.113,"body":"plates per side sort of thing so"},{"speaker":"[aaron_straker]","startTime":794.705,"endTime":797.113,"body":"i do like that not having to warm"},{"speaker":"[aaron_straker]","startTime":797.213,"endTime":797.715,"body":"up as much"},{"speaker":"[bryan_boorstein]","startTime":798.886,"endTime":803.313,"body":"and your knees probably feel a little"},{"speaker":"[bryan_boorstein]","startTime":798.886,"endTime":803.313,"body":"bit nicer than going directly into that heavy"},{"speaker":"[bryan_boorstein]","startTime":803.373,"endTime":804.115,"body":"loaded compound"},{"speaker":"[aaron_straker]","startTime":804.352,"endTime":808.479,"body":"yeah yeah but one thing i would"},{"speaker":"[aaron_straker]","startTime":804.352,"endTime":808.479,"body":"say is but before any leg day my"},{"speaker":"[aaron_straker]","startTime":808.619,"endTime":811.384,"body":"warm up is on a bike so"},{"speaker":"[bryan_boorstein]","startTime":811.406,"endTime":811.426,"body":"m"},{"speaker":"[aaron_straker]","startTime":811.524,"endTime":814.609,"body":"either like a you know spin bike"},{"speaker":"[aaron_straker]","startTime":811.524,"endTime":814.609,"body":"or like the air dine and i wil"},{"speaker":"[aaron_straker]","startTime":814.73,"endTime":817.614,"body":"go until i get at least a"},{"speaker":"[aaron_straker]","startTime":814.73,"endTime":817.614,"body":"little bit of like lactic build up in"},{"speaker":"[aaron_straker]","startTime":817.655,"endTime":818.436,"body":"the quads like"},{"speaker":"[bryan_boorstein]","startTime":818.359,"endTime":818.601,"body":"okay"},{"speaker":"[aaron_straker]","startTime":818.496,"endTime":821.821,"body":"i want blood flow in there good"},{"speaker":"[aaron_straker]","startTime":818.496,"endTime":821.821,"body":"before i start um"},{"speaker":"[bryan_boorstein]","startTime":821.946,"endTime":822.09,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":822.903,"endTime":828.018,"body":"yeah that's it for me maybe i'll"},{"speaker":"[aaron_straker]","startTime":822.903,"endTime":828.018,"body":"have cooler things next week but i'm really"},{"speaker":"[bryan_boorstein]","startTime":827.967,"endTime":828.149,"body":"seat"},{"speaker":"[aaron_straker]","startTime":828.078,"endTime":829.526,"body":"pumped about that hack up date"},{"speaker":"[bryan_boorstein]","startTime":830.046,"endTime":834.293,"body":"yeah that's very cool very cool because"},{"speaker":"[bryan_boorstein]","startTime":830.046,"endTime":834.293,"body":"i feel like that was also after you"},{"speaker":"[bryan_boorstein]","startTime":834.333,"endTime":837.097,"body":"went through like a strength phase where"},{"speaker":"[bryan_boorstein]","startTime":834.333,"endTime":837.097,"body":"you were doing like sets of five or"},{"speaker":"[bryan_boorstein]","startTime":837.177,"endTime":840.703,"body":"six on there and then you just"},{"speaker":"[bryan_boorstein]","startTime":837.177,"endTime":840.703,"body":"kept kind of upping the reps thereafter and"},{"speaker":"[bryan_boorstein]","startTime":840.783,"endTime":844.171,"body":"it was like a number weeks working"},{"speaker":"[bryan_boorstein]","startTime":840.783,"endTime":844.171,"body":"towards that goal of ten and then to"},{"speaker":"[bryan_boorstein]","startTime":844.191,"endTime":844.231,"body":"be"},{"speaker":"[aaron_straker]","startTime":844.235,"endTime":844.255,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":844.271,"endTime":844.792,"body":"able to hit that"},{"speaker":"[aaron_straker]","startTime":844.909,"endTime":844.93,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":844.952,"endTime":850.024,"body":"now without training that machine consistently and"},{"speaker":"[bryan_boorstein]","startTime":844.952,"endTime":850.024,"body":"having lascensions virst is super cool"},{"speaker":"[aaron_straker]","startTime":850.223,"endTime":853.067,"body":"yeah i'm really pumped about it and"},{"speaker":"[aaron_straker]","startTime":850.223,"endTime":853.067,"body":"see how i'll just how far i can"},{"speaker":"[aaron_straker]","startTime":853.127,"endTime":856.184,"body":"progress it over the next over many"},{"speaker":"[aaron_straker]","startTime":853.127,"endTime":856.184,"body":"weeks"},{"speaker":"[bryan_boorstein]","startTime":857.266,"endTime":861.633,"body":"very cool um sweet well let's jump"},{"speaker":"[bryan_boorstein]","startTime":857.266,"endTime":861.633,"body":"into instagram questions we have twenty nine of"},{"speaker":"[bryan_boorstein]","startTime":861.673,"endTime":861.813,"body":"them"},{"speaker":"[aaron_straker]","startTime":862.03,"endTime":862.275,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":862.294,"endTime":866.0,"body":"and so we're going to try and"},{"speaker":"[bryan_boorstein]","startTime":862.294,"endTime":866.0,"body":"get through them pretty quickly not dwell on"},{"speaker":"[bryan_boorstein]","startTime":866.1,"endTime":869.065,"body":"any of them too long and then"},{"speaker":"[bryan_boorstein]","startTime":866.1,"endTime":869.065,"body":"we have a few that i think should"},{"speaker":"[bryan_boorstein]","startTime":869.105,"endTime":873.372,"body":"be ally really short answers so let's"},{"speaker":"[bryan_boorstein]","startTime":869.105,"endTime":873.372,"body":"just jump into it the first one it"},{"speaker":"[bryan_boorstein]","startTime":873.412,"endTime":877.84,"body":"looks like aaron's already prepared for so"},{"speaker":"[bryan_boorstein]","startTime":873.412,"endTime":877.84,"body":"i'll kick it over to you what are"},{"speaker":"[bryan_boorstein]","startTime":877.94,"endTime":880.965,"body":"good upper body exercises on the smith"},{"speaker":"[bryan_boorstein]","startTime":877.94,"endTime":880.965,"body":"machine"},{"speaker":"[aaron_straker]","startTime":881.601,"endTime":884.445,"body":"so i tried to keep it to"},{"speaker":"[aaron_straker]","startTime":881.601,"endTime":884.445,"body":"ones that i actually use it like i"},{"speaker":"[aaron_straker]","startTime":884.525,"endTime":887.571,"body":"had in here i do have one"},{"speaker":"[aaron_straker]","startTime":884.525,"endTime":887.571,"body":"that i have like inverted rose and i"},{"speaker":"[aaron_straker]","startTime":887.611,"endTime":891.798,"body":"mean like that's using the smith machine"},{"speaker":"[aaron_straker]","startTime":887.611,"endTime":891.798,"body":"but you're not using the utility of the"},{"speaker":"[aaron_straker]","startTime":891.838,"endTime":893.581,"body":"smith machine you can do that know"},{"speaker":"[aaron_straker]","startTime":891.838,"endTime":893.581,"body":"any worry"},{"speaker":"[bryan_boorstein]","startTime":893.556,"endTime":893.698,"body":"right"},{"speaker":"[aaron_straker]","startTime":893.621,"endTime":898.248,"body":"of a barbel but i've been over"},{"speaker":"[aaron_straker]","startTime":893.621,"endTime":898.248,"body":"row that's probably my favorite upper body movement"},{"speaker":"[aaron_straker]","startTime":898.288,"endTime":903.537,"body":"in smith machine i have here any"},{"speaker":"[aaron_straker]","startTime":898.288,"endTime":903.537,"body":"degree of horizontal pressing right so flat you"},{"speaker":"[aaron_straker]","startTime":903.577,"endTime":908.806,"body":"know press and in in press a"},{"speaker":"[aaron_straker]","startTime":903.577,"endTime":908.806,"body":"low in client press and then to to"},{"speaker":"[aaron_straker]","startTime":908.906,"endTime":912.732,"body":"round that out like an overhead press"},{"speaker":"[aaron_straker]","startTime":908.906,"endTime":912.732,"body":"know like a military press style one as"},{"speaker":"[aaron_straker]","startTime":912.793,"endTime":917.12,"body":"well the inverted rose which i which"},{"speaker":"[aaron_straker]","startTime":912.793,"endTime":917.12,"body":"i noted the j m press which is"},{"speaker":"[aaron_straker]","startTime":917.16,"endTime":924.051,"body":"like kind of like the the most"},{"speaker":"[aaron_straker]","startTime":917.16,"endTime":924.051,"body":"highly regarded compound esk movement for a try"},{"speaker":"[aaron_straker]","startTime":924.172,"endTime":928.699,"body":"cept you know using some subjective labeling"},{"speaker":"[aaron_straker]","startTime":924.172,"endTime":928.699,"body":"there i would say that is probably best"},{"speaker":"[aaron_straker]","startTime":929.12,"endTime":938.451,"body":"formed in a in a smith machine"},{"speaker":"[aaron_straker]","startTime":929.12,"endTime":938.451,"body":"because of the you already established movement pathway"},{"speaker":"[bryan_boorstein]","startTime":938.317,"endTime":938.479,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":938.591,"endTime":939.613,"body":"movement movement"},{"speaker":"[bryan_boorstein]","startTime":939.476,"endTime":939.759,"body":"oh"},{"speaker":"[aaron_straker]","startTime":939.653,"endTime":941.075,"body":"path and"},{"speaker":"[bryan_boorstein]","startTime":941.066,"endTime":941.086,"body":"m"},{"speaker":"[aaron_straker]","startTime":941.095,"endTime":941.957,"body":"then the last one i have is"},{"speaker":"[bryan_boorstein]","startTime":941.936,"endTime":941.956,"body":"m"},{"speaker":"[aaron_straker]","startTime":941.977,"endTime":946.504,"body":"like a wide grip high pool so"},{"speaker":"[aaron_straker]","startTime":941.977,"endTime":946.504,"body":"kind of like a snatch grip high pool"},{"speaker":"[aaron_straker]","startTime":946.885,"endTime":951.384,"body":"that i will sometimes perform in this"},{"speaker":"[aaron_straker]","startTime":946.885,"endTime":951.384,"body":"smith machine when i would do those"},{"speaker":"[bryan_boorstein]","startTime":953.196,"endTime":958.985,"body":"yeah um i don't have much to"},{"speaker":"[bryan_boorstein]","startTime":953.196,"endTime":958.985,"body":"add beyond what you said i do have"},{"speaker":"[bryan_boorstein]","startTime":959.005,"endTime":963.653,"body":"a couple of caveats for for one"},{"speaker":"[bryan_boorstein]","startTime":959.005,"endTime":963.653,"body":"this is actually a question that's come up"},{"speaker":"[bryan_boorstein]","startTime":963.713,"endTime":967.499,"body":"a lot in our paragon facebook because"},{"speaker":"[bryan_boorstein]","startTime":963.713,"endTime":967.499,"body":"we have a number of members that are"},{"speaker":"[bryan_boorstein]","startTime":968.281,"endTime":972.167,"body":"at a planet fitness where they don't"},{"speaker":"[bryan_boorstein]","startTime":968.281,"endTime":972.167,"body":"have bar bells they only have smith machines"},{"speaker":"[bryan_boorstein]","startTime":973.129,"endTime":976.334,"body":"and dumb bells and so we're in"},{"speaker":"[bryan_boorstein]","startTime":973.129,"endTime":976.334,"body":"a strength cycle right now and so it's"},{"speaker":"[bryan_boorstein]","startTime":976.374,"endTime":980.281,"body":"not really a big d i think"},{"speaker":"[bryan_boorstein]","startTime":976.374,"endTime":980.281,"body":"in hypertrophy phases for people to use a"},{"speaker":"[bryan_boorstein]","startTime":980.341,"endTime":985.049,"body":"smith machine for pretty much any movement"},{"speaker":"[bryan_boorstein]","startTime":980.341,"endTime":985.049,"body":"but i think in a strength phase it"},{"speaker":"[bryan_boorstein]","startTime":985.129,"endTime":992.221,"body":"may be becomes a little bit more"},{"speaker":"[bryan_boorstein]","startTime":985.129,"endTime":992.221,"body":"of a nuance answer here so like this"},{"speaker":"[bryan_boorstein]","startTime":992.281,"endTime":995.566,"body":"is an upper body question so i'm"},{"speaker":"[bryan_boorstein]","startTime":992.281,"endTime":995.566,"body":"goin i'm not going to deviate too far"},{"speaker":"[bryan_boorstein]","startTime":995.666,"endTime":999.072,"body":"but like things like a dead lift"},{"speaker":"[bryan_boorstein]","startTime":995.666,"endTime":999.072,"body":"that you're lifting if you're trying to do"},{"speaker":"[bryan_boorstein]","startTime":999.112,"endTime":1002.899,"body":"like heavy sets of one to five"},{"speaker":"[bryan_boorstein]","startTime":999.112,"endTime":1002.899,"body":"raps i'm not so sure i'm a huge"},{"speaker":"[bryan_boorstein]","startTime":1002.959,"endTime":1007.589,"body":"fan of doing dead lift in the"},{"speaker":"[bryan_boorstein]","startTime":1002.959,"endTime":1007.589,"body":"smith machine given how you're locked into that"},{"speaker":"[bryan_boorstein]","startTime":1007.99,"endTime":1013.711,"body":"that vertical path similarly though i'm not"},{"speaker":"[bryan_boorstein]","startTime":1007.99,"endTime":1013.711,"body":"a huge fan of it for bench presses"},{"speaker":"[bryan_boorstein]","startTime":1013.851,"endTime":1017.878,"body":"for that same reason because the bench"},{"speaker":"[bryan_boorstein]","startTime":1013.851,"endTime":1017.878,"body":"press is meant to have like that sort"},{"speaker":"[bryan_boorstein]","startTime":1017.898,"endTime":1021.484,"body":"of s curve where it comes down"},{"speaker":"[bryan_boorstein]","startTime":1017.898,"endTime":1021.484,"body":"and then comes back up again and so"},{"speaker":"[bryan_boorstein]","startTime":1021.624,"endTime":1025.3899999999999,"body":"i'm not as huge a fan of"},{"speaker":"[bryan_boorstein]","startTime":1021.624,"endTime":1025.3899999999999,"body":"that because it takes away that natural pressing"},{"speaker":"[bryan_boorstein]","startTime":1025.45,"endTime":1029.6570000000002,"body":"line but i do like it as"},{"speaker":"[bryan_boorstein]","startTime":1025.45,"endTime":1029.6570000000002,"body":"you said for like overhead presses and wide"},{"speaker":"[bryan_boorstein]","startTime":1029.6970000000001,"endTime":1033.0230000000001,"body":"grip high poles and and things like"},{"speaker":"[bryan_boorstein]","startTime":1029.6970000000001,"endTime":1033.0230000000001,"body":"that i think bent over rows are great"},{"speaker":"[bryan_boorstein]","startTime":1033.103,"endTime":1036.3490000000002,"body":"as well and i think that and"},{"speaker":"[bryan_boorstein]","startTime":1033.103,"endTime":1036.3490000000002,"body":"r d l's can be good because you"},{"speaker":"[bryan_boorstein]","startTime":1036.429,"endTime":1039.654,"body":"do want to keep the bar a"},{"speaker":"[bryan_boorstein]","startTime":1036.429,"endTime":1039.654,"body":"little bit more straight up and down and"},{"speaker":"[bryan_boorstein]","startTime":1039.694,"endTime":1045.9850000000001,"body":"you can facilitate that through the hips"},{"speaker":"[bryan_boorstein]","startTime":1039.694,"endTime":1045.9850000000001,"body":"moving horizontally and not have to worry as"},{"speaker":"[bryan_boorstein]","startTime":1046.025,"endTime":1049.888,"body":"much about what happening with the bar"},{"speaker":"[bryan_boorstein]","startTime":1046.025,"endTime":1049.888,"body":"in the torso so yeah i think there's"},{"speaker":"[bryan_boorstein]","startTime":1049.929,"endTime":1054.072,"body":"some uses for it for sure i"},{"speaker":"[bryan_boorstein]","startTime":1049.929,"endTime":1054.072,"body":"think that for hypertrophy phases it's fine i"},{"speaker":"[bryan_boorstein]","startTime":1054.172,"endTime":1057.175,"body":"just think there's definitely some limitations when"},{"speaker":"[bryan_boorstein]","startTime":1054.172,"endTime":1057.175,"body":"it comes to strength phases for sure"},{"speaker":"[aaron_straker]","startTime":1058.462,"endTime":1060.005,"body":"definitely moving"},{"speaker":"[bryan_boorstein]","startTime":1060.498,"endTime":1061.662,"body":"next question yeah go ahead"},{"speaker":"[aaron_straker]","startTime":1061.808,"endTime":1067.198,"body":"moving on to number two are single"},{"speaker":"[aaron_straker]","startTime":1061.808,"endTime":1067.198,"body":"leg extensions a good option for hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":1068.657,"endTime":1074.206,"body":"yeah so i mean like any single"},{"speaker":"[bryan_boorstein]","startTime":1068.657,"endTime":1074.206,"body":"leg movement i think they're fine if you"},{"speaker":"[bryan_boorstein]","startTime":1074.928,"endTime":1078.474,"body":"want to spend double the amount of"},{"speaker":"[bryan_boorstein]","startTime":1074.928,"endTime":1078.474,"body":"time to get the same benefit then then"},{"speaker":"[bryan_boorstein]","startTime":1078.574,"endTime":1081.659,"body":"yeah that would be the way i'd"},{"speaker":"[bryan_boorstein]","startTime":1078.574,"endTime":1081.659,"body":"say it i mean in general i think"},{"speaker":"[bryan_boorstein]","startTime":1081.679,"endTime":1085.045,"body":"you know if you're going to choose"},{"speaker":"[bryan_boorstein]","startTime":1081.679,"endTime":1085.045,"body":"a single limb movement i think there should"},{"speaker":"[bryan_boorstein]","startTime":1085.085,"endTime":1088.711,"body":"be a reas and that you're choosing"},{"speaker":"[bryan_boorstein]","startTime":1085.085,"endTime":1088.711,"body":"the single limb movement instead of the bilateral"},{"speaker":"[bryan_boorstein]","startTime":1088.771,"endTime":1092.637,"body":"one because it does take more time"},{"speaker":"[bryan_boorstein]","startTime":1088.771,"endTime":1092.637,"body":"more energy even if it's not more time"},{"speaker":"[bryan_boorstein]","startTime":1092.677,"endTime":1096.363,"body":"like if you're resting less between sets"},{"speaker":"[bryan_boorstein]","startTime":1092.677,"endTime":1096.363,"body":"you could argue it does take more energy"},{"speaker":"[bryan_boorstein]","startTime":1096.403,"endTime":1099.168,"body":"you have to work to failure twice"},{"speaker":"[bryan_boorstein]","startTime":1096.403,"endTime":1099.168,"body":"to get the same benefit as working to"},{"speaker":"[bryan_boorstein]","startTime":1099.208,"endTime":1103.315,"body":"failure once so to speak so yeah"},{"speaker":"[bryan_boorstein]","startTime":1099.208,"endTime":1103.315,"body":"i mean they're fine it's just like why"},{"speaker":"[bryan_boorstein]","startTime":1103.515,"endTime":1106.36,"body":"why would you choose that instead of"},{"speaker":"[bryan_boorstein]","startTime":1103.515,"endTime":1106.36,"body":"the bilateral one like when you're doing a"},{"speaker":"[bryan_boorstein]","startTime":1106.44,"endTime":1110.587,"body":"split squat it's obvious you're like i'm"},{"speaker":"[bryan_boorstein]","startTime":1106.44,"endTime":1110.587,"body":"doing this specifically because a single leg movement"},{"speaker":"[bryan_boorstein]","startTime":1110.868,"endTime":1114.353,"body":"and it provides these benefits or a"},{"speaker":"[bryan_boorstein]","startTime":1110.868,"endTime":1114.353,"body":"one arm lap pull down it's like i'm"},{"speaker":"[bryan_boorstein]","startTime":1114.393,"endTime":1117.358,"body":"doing that because i can adduct my"},{"speaker":"[bryan_boorstein]","startTime":1114.393,"endTime":1117.358,"body":"arm and get more stretch in my lap"},{"speaker":"[bryan_boorstein]","startTime":1117.959,"endTime":1120.984,"body":"i don't see similar benefits to doing"},{"speaker":"[bryan_boorstein]","startTime":1117.959,"endTime":1120.984,"body":"a single leg leg extension"},{"speaker":"[aaron_straker]","startTime":1122.812,"endTime":1127.683,"body":"i will just add here that there's"},{"speaker":"[aaron_straker]","startTime":1122.812,"endTime":1127.683,"body":"sometimes i will rotate it in um if"},{"speaker":"[aaron_straker]","startTime":1128.385,"endTime":1128.665,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":1128.605,"endTime":1128.626,"body":"m"},{"speaker":"[aaron_straker]","startTime":1128.745,"endTime":1129.086,"body":"limited"},{"speaker":"[bryan_boorstein]","startTime":1129.616,"endTime":1129.858,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1129.688,"endTime":1129.828,"body":"on"},{"speaker":"[bryan_boorstein]","startTime":1131.537,"endTime":1131.557,"body":"o"},{"speaker":"[aaron_straker]","startTime":1131.67,"endTime":1134.818,"body":"exercise options and equipment another"},{"speaker":"[bryan_boorstein]","startTime":1134.633,"endTime":1134.653,"body":"h"},{"speaker":"[aaron_straker]","startTime":1134.878,"endTime":1138.388,"body":"time where i have used it in"},{"speaker":"[bryan_boorstein]","startTime":1139.306,"endTime":1139.508,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1139.32,"endTime":1144.288,"body":"personally this is something that i find"},{"speaker":"[aaron_straker]","startTime":1139.32,"endTime":1144.288,"body":"i can get a better kind of mo"},{"speaker":"[aaron_straker]","startTime":1144.729,"endTime":1147.533,"body":"contraction doing it single leg because i"},{"speaker":"[aaron_straker]","startTime":1144.729,"endTime":1147.533,"body":"can line"},{"speaker":"[bryan_boorstein]","startTime":1147.556,"endTime":1147.576,"body":"m"},{"speaker":"[aaron_straker]","startTime":1147.614,"endTime":1152.022,"body":"things up a little bit better like"},{"speaker":"[aaron_straker]","startTime":1147.614,"endTime":1152.022,"body":"what one that i find is like when"},{"speaker":"[aaron_straker]","startTime":1152.062,"endTime":1155.852,"body":"i'm doing a single egg i kind"},{"speaker":"[aaron_straker]","startTime":1152.062,"endTime":1155.852,"body":"of really pivot myself to the side"},{"speaker":"[bryan_boorstein]","startTime":1155.637,"endTime":1155.678,"body":"h"},{"speaker":"[aaron_straker]","startTime":1155.872,"endTime":1156.312,"body":"a little bit"},{"speaker":"[bryan_boorstein]","startTime":1156.565,"endTime":1156.586,"body":"m"},{"speaker":"[aaron_straker]","startTime":1156.693,"endTime":1160.299,"body":"so that that leg and everything is"},{"speaker":"[aaron_straker]","startTime":1156.693,"endTime":1160.299,"body":"like directly in line whereas when i have"},{"speaker":"[aaron_straker]","startTime":1160.459,"endTime":1164.166,"body":"both legs in front of me like"},{"speaker":"[aaron_straker]","startTime":1160.459,"endTime":1164.166,"body":"it just doesn't line up as good as"},{"speaker":"[aaron_straker]","startTime":1164.226,"endTime":1169.815,"body":"i can with a single leg but"},{"speaker":"[aaron_straker]","startTime":1164.226,"endTime":1169.815,"body":"i am or in actual practicality the difference"},{"speaker":"[aaron_straker]","startTime":1169.855,"endTime":1174.443,"body":"is probably just now a little bit"},{"speaker":"[aaron_straker]","startTime":1169.855,"endTime":1174.443,"body":"marginal but i feel like it also helps"},{"speaker":"[aaron_straker]","startTime":1174.543,"endTime":1177.848,"body":"me to i'll find like one of"},{"speaker":"[aaron_straker]","startTime":1174.543,"endTime":1177.848,"body":"mine kind of overpowers the other a little"},{"speaker":"[aaron_straker]","startTime":1177.868,"endTime":1180.272,"body":"bit just more focus on two legs"},{"speaker":"[aaron_straker]","startTime":1177.868,"endTime":1180.272,"body":"versus one"},{"speaker":"[bryan_boorstein]","startTime":1180.819,"endTime":1181.366,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1180.853,"endTime":1185.862,"body":"but admitted like you said it's a"},{"speaker":"[aaron_straker]","startTime":1180.853,"endTime":1185.862,"body":"lot of extra time extra effort you know"},{"speaker":"[aaron_straker]","startTime":1185.962,"endTime":1189.027,"body":"going through that to failure again sort"},{"speaker":"[aaron_straker]","startTime":1185.962,"endTime":1189.027,"body":"of thing but it is something that i"},{"speaker":"[aaron_straker]","startTime":1189.087,"endTime":1191.939,"body":"will maybe rotating like it's per year"},{"speaker":"[aaron_straker]","startTime":1189.087,"endTime":1191.939,"body":"a cycle"},{"speaker":"[bryan_boorstein]","startTime":1191.836,"endTime":1191.856,"body":"m"},{"speaker":"[aaron_straker]","startTime":1192.0,"endTime":1192.947,"body":"of doing single like"},{"speaker":"[bryan_boorstein]","startTime":1194.276,"endTime":1197.201,"body":"yeah i did it when i was"},{"speaker":"[bryan_boorstein]","startTime":1194.276,"endTime":1197.201,"body":"recovering from p r p because i wanted"},{"speaker":"[bryan_boorstein]","startTime":1197.241,"endTime":1198.864,"body":"to be able to assess both legs"},{"speaker":"[aaron_straker]","startTime":1199.59,"endTime":1199.932,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1200.486,"endTime":1204.513,"body":"independent of the other and so i"},{"speaker":"[bryan_boorstein]","startTime":1200.486,"endTime":1204.513,"body":"found that super helpful then as well all"},{"speaker":"[bryan_boorstein]","startTime":1204.553,"endTime":1210.592,"body":"right cool thoughts on programming horizontal pulls"},{"speaker":"[bryan_boorstein]","startTime":1204.553,"endTime":1210.592,"body":"before vertical pulls in a full upper body"},{"speaker":"[bryan_boorstein]","startTime":1210.633,"endTime":1210.773,"body":"day"},{"speaker":"[aaron_straker]","startTime":1211.63,"endTime":1217.617,"body":"i don't see any real utility for"},{"speaker":"[aaron_straker]","startTime":1211.63,"endTime":1217.617,"body":"or against here and that's just"},{"speaker":"[bryan_boorstein]","startTime":1217.496,"endTime":1217.639,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1217.677,"endTime":1218.919,"body":"you know my personal standpoint"},{"speaker":"[bryan_boorstein]","startTime":1220.046,"endTime":1225.135,"body":"yeah i kind of agree i mean"},{"speaker":"[bryan_boorstein]","startTime":1220.046,"endTime":1225.135,"body":"yeah yeah yes i think it's fine i'm"},{"speaker":"[bryan_boorstein]","startTime":1225.175,"endTime":1227.559,"body":"not even going to expand on that"},{"speaker":"[bryan_boorstein]","startTime":1225.175,"endTime":1227.559,"body":"ease were we have twenty nine questions"},{"speaker":"[aaron_straker]","startTime":1227.31,"endTime":1229.17,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1227.619,"endTime":1231.305,"body":"to get to i think it's it's"},{"speaker":"[bryan_boorstein]","startTime":1227.619,"endTime":1231.305,"body":"it's totally fine i see no reason for"},{"speaker":"[bryan_boorstein]","startTime":1231.365,"endTime":1232.774,"body":"it to good or bad and"},{"speaker":"[aaron_straker]","startTime":1232.68,"endTime":1232.92,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1232.835,"endTime":1237.603,"body":"i think it really just depends on"},{"speaker":"[bryan_boorstein]","startTime":1232.835,"endTime":1237.603,"body":"on you what you want to do and"},{"speaker":"[bryan_boorstein]","startTime":1237.903,"endTime":1238.825,"body":"i would probably recommend"},{"speaker":"[aaron_straker]","startTime":1238.77,"endTime":1239.094,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1239.026,"endTime":1241.893,"body":"switching that at some point over the"},{"speaker":"[bryan_boorstein]","startTime":1239.026,"endTime":1241.893,"body":"course of the training year"},{"speaker":"[aaron_straker]","startTime":1242.63,"endTime":1248.259,"body":"definitely okay let's on brian we will"},{"speaker":"[aaron_straker]","startTime":1242.63,"endTime":1248.259,"body":"kick over to you realizing"},{"speaker":"[bryan_boorstein]","startTime":1247.816,"endTime":1249.316,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1248.299,"endTime":1252.827,"body":"that volume is so individual what is"},{"speaker":"[aaron_straker]","startTime":1248.299,"endTime":1252.827,"body":"a good starting point of volume for a"},{"speaker":"[aaron_straker]","startTime":1253.007,"endTime":1253.849,"body":"new client"},{"speaker":"[bryan_boorstein]","startTime":1255.966,"endTime":1264.581,"body":"reps exercises and frequency in parenthesis um"},{"speaker":"[bryan_boorstein]","startTime":1255.966,"endTime":1264.581,"body":"yeah this s quite a good question and"},{"speaker":"[bryan_boorstein]","startTime":1264.641,"endTime":1268.988,"body":"so what i usually do with a"},{"speaker":"[bryan_boorstein]","startTime":1264.641,"endTime":1268.988,"body":"new client is first ask them what has"},{"speaker":"[bryan_boorstein]","startTime":1269.048,"endTime":1272.412,"body":"worked for them in the past and"},{"speaker":"[bryan_boorstein]","startTime":1269.048,"endTime":1272.412,"body":"that's usually the starting point that i go"},{"speaker":"[bryan_boorstein]","startTime":1272.513,"endTime":1278.892,"body":"with and so if this person was"},{"speaker":"[bryan_boorstein]","startTime":1272.513,"endTime":1278.892,"body":"on a relatively moderately volume program somewhere between"},{"speaker":"[bryan_boorstein]","startTime":1279.033,"endTime":1283.901,"body":"six and eighteen sets say i usually"},{"speaker":"[bryan_boorstein]","startTime":1279.033,"endTime":1283.901,"body":"will say hey that seems like if that's"},{"speaker":"[bryan_boorstein]","startTime":1283.961,"endTime":1288.43,"body":"working for you then that's probably a"},{"speaker":"[bryan_boorstein]","startTime":1283.961,"endTime":1288.43,"body":"decent place to start i will usually veer"},{"speaker":"[bryan_boorstein]","startTime":1288.53,"endTime":1293.557,"body":"towards the lower end of that so"},{"speaker":"[bryan_boorstein]","startTime":1288.53,"endTime":1293.557,"body":"that we can then build two volume from"},{"speaker":"[bryan_boorstein]","startTime":1293.618,"endTime":1298.225,"body":"there if we so desire whereas i"},{"speaker":"[bryan_boorstein]","startTime":1293.618,"endTime":1298.225,"body":"think the opposite of accidentally starting too high"},{"speaker":"[bryan_boorstein]","startTime":1298.305,"endTime":1303.374,"body":"and having to take volume away can"},{"speaker":"[bryan_boorstein]","startTime":1298.305,"endTime":1303.374,"body":"have some kind of psychological defeating properties for"},{"speaker":"[bryan_boorstein]","startTime":1303.414,"endTime":1309.744,"body":"the client um so so yeah i"},{"speaker":"[bryan_boorstein]","startTime":1303.414,"endTime":1309.744,"body":"think starting slightly lower than what was working"},{"speaker":"[bryan_boorstein]","startTime":1309.825,"endTime":1314.813,"body":"for them is not a bad approach"},{"speaker":"[bryan_boorstein]","startTime":1309.825,"endTime":1314.813,"body":"but like say i had a new client"},{"speaker":"[bryan_boorstein]","startTime":1314.853,"endTime":1317.477,"body":"come in and they were like i"},{"speaker":"[bryan_boorstein]","startTime":1314.853,"endTime":1317.477,"body":"don't if i want to tell you what"},{"speaker":"[bryan_boorstein]","startTime":1317.557,"endTime":1320.78,"body":"volume i was doing prior i just"},{"speaker":"[bryan_boorstein]","startTime":1317.557,"endTime":1320.78,"body":"want to like learn your ways or something"},{"speaker":"[bryan_boorstein]","startTime":1320.821,"endTime":1327.128,"body":"like that i would honestly probably start"},{"speaker":"[bryan_boorstein]","startTime":1320.821,"endTime":1327.128,"body":"them somewhere between seven and ten sets per"},{"speaker":"[bryan_boorstein]","startTime":1327.208,"endTime":1332.677,"body":"mussel group for the most part and"},{"speaker":"[bryan_boorstein]","startTime":1327.208,"endTime":1332.677,"body":"assess from there so you know when i"},{"speaker":"[bryan_boorstein]","startTime":1332.818,"endTime":1336.784,"body":"when i do chickens with clients we"},{"speaker":"[bryan_boorstein]","startTime":1332.818,"endTime":1336.784,"body":"have a form with subjective feedback on it"},{"speaker":"[bryan_boorstein]","startTime":1336.824,"endTime":1340.26,"body":"that they fill out like ten or"},{"speaker":"[bryan_boorstein]","startTime":1336.824,"endTime":1340.26,"body":"twelve questions on it and so i'll ask"},{"speaker":"[bryan_boorstein]","startTime":1340.34,"endTime":1346.251,"body":"them about how sore they're getting in"},{"speaker":"[bryan_boorstein]","startTime":1340.34,"endTime":1346.251,"body":"subsequent days how long that soreness lasts how"},{"speaker":"[bryan_boorstein]","startTime":1346.311,"endTime":1352.388,"body":"debilitating it is etcetera i will ask"},{"speaker":"[bryan_boorstein]","startTime":1346.311,"endTime":1352.388,"body":"them about how much disruption they're feeling in"},{"speaker":"[bryan_boorstein]","startTime":1352.429,"endTime":1358.418,"body":"their intended target muscle during the session"},{"speaker":"[bryan_boorstein]","startTime":1352.429,"endTime":1358.418,"body":"i'll ask them how they feel post session"},{"speaker":"[bryan_boorstein]","startTime":1358.619,"endTime":1362.405,"body":"so the idea of you know i"},{"speaker":"[bryan_boorstein]","startTime":1358.619,"endTime":1362.405,"body":"just train legs and now i have to"},{"speaker":"[bryan_boorstein]","startTime":1362.445,"endTime":1365.631,"body":"either walk up and down the stairs"},{"speaker":"[bryan_boorstein]","startTime":1362.445,"endTime":1365.631,"body":"like hey how does that feel walking up"},{"speaker":"[bryan_boorstein]","startTime":1365.671,"endTime":1368.716,"body":"and down the stairs after training legs"},{"speaker":"[bryan_boorstein]","startTime":1365.671,"endTime":1368.716,"body":"like if it's a walk in the park"},{"speaker":"[bryan_boorstein]","startTime":1368.816,"endTime":1373.724,"body":"then you probably need to do more"},{"speaker":"[bryan_boorstein]","startTime":1368.816,"endTime":1373.724,"body":"or work harder so i mean through a"},{"speaker":"[bryan_boorstein]","startTime":1373.784,"endTime":1377.31,"body":"lot of these subjects of measures you"},{"speaker":"[bryan_boorstein]","startTime":1373.784,"endTime":1377.31,"body":"can kind of get a sense of whether"},{"speaker":"[bryan_boorstein]","startTime":1377.41,"endTime":1381.357,"body":"the work that you're doing is is"},{"speaker":"[bryan_boorstein]","startTime":1377.41,"endTime":1381.357,"body":"sufficient but then at the end of the"},{"speaker":"[bryan_boorstein]","startTime":1381.397,"endTime":1386.045,"body":"day of course it's progress that trumps"},{"speaker":"[bryan_boorstein]","startTime":1381.397,"endTime":1386.045,"body":"all and so like people have the obsession"},{"speaker":"[bryan_boorstein]","startTime":1386.105,"endTime":1390.953,"body":"with volume but if if someone's making"},{"speaker":"[bryan_boorstein]","startTime":1386.105,"endTime":1390.953,"body":"good progress at six sets per week i"},{"speaker":"[bryan_boorstein]","startTime":1390.993,"endTime":1394.779,"body":"don't see a reason to have them"},{"speaker":"[bryan_boorstein]","startTime":1390.993,"endTime":1394.779,"body":"do twelve sets per week so i think"},{"speaker":"[bryan_boorstein]","startTime":1394.819,"endTime":1399.607,"body":"there's definitely a kind of minimum effective"},{"speaker":"[bryan_boorstein]","startTime":1394.819,"endTime":1399.607,"body":"dose that can give you most of the"},{"speaker":"[bryan_boorstein]","startTime":1399.667,"endTime":1404.355,"body":"benefits that the maximal effective dose can"},{"speaker":"[bryan_boorstein]","startTime":1399.667,"endTime":1404.355,"body":"get you and so then it becomes a"},{"speaker":"[bryan_boorstein]","startTime":1404.395,"endTime":1408.923,"body":"conversation with the client about time and"},{"speaker":"[bryan_boorstein]","startTime":1404.395,"endTime":1408.923,"body":"commitment and you know what they really want"},{"speaker":"[bryan_boorstein]","startTime":1408.963,"endTime":1411.547,"body":"to get out of this and like"},{"speaker":"[bryan_boorstein]","startTime":1408.963,"endTime":1411.547,"body":"if you can get like we've reference the"},{"speaker":"[bryan_boorstein]","startTime":1411.567,"endTime":1415.574,"body":"show in field meta from two thousand"},{"speaker":"[bryan_boorstein]","startTime":1411.567,"endTime":1415.574,"body":"seventeen the same meta that says ten to"},{"speaker":"[bryan_boorstein]","startTime":1415.634,"endTime":1420.181,"body":"twenty sets is the optimal amount well"},{"speaker":"[bryan_boorstein]","startTime":1415.634,"endTime":1420.181,"body":"the group that did five to nine sets"},{"speaker":"[bryan_boorstein]","startTime":1420.702,"endTime":1423.908,"body":"got eighty four per cent of the"},{"speaker":"[bryan_boorstein]","startTime":1420.702,"endTime":1423.908,"body":"benefit the group that did ten to twenty"},{"speaker":"[bryan_boorstein]","startTime":1424.008,"endTime":1427.994,"body":"sets and so now you have an"},{"speaker":"[bryan_boorstein]","startTime":1424.008,"endTime":1427.994,"body":"opportunity cost to ask yourself like hey if"},{"speaker":"[bryan_boorstein]","startTime":1428.095,"endTime":1432.642,"body":"i can get eighty five percent of"},{"speaker":"[bryan_boorstein]","startTime":1428.095,"endTime":1432.642,"body":"the benefit in the short term not even"},{"speaker":"[bryan_boorstein]","startTime":1432.682,"endTime":1436.315,"body":"to mention the long term because i"},{"speaker":"[bryan_boorstein]","startTime":1432.682,"endTime":1436.315,"body":"very much believe that over the course of"},{"speaker":"[bryan_boorstein]","startTime":1436.415,"endTime":1442.041,"body":"ten and twelve years training if you're"},{"speaker":"[bryan_boorstein]","startTime":1436.415,"endTime":1442.041,"body":"doing five to eight sets or doing ten"},{"speaker":"[bryan_boorstein]","startTime":1442.121,"endTime":1444.525,"body":"to twenty sets i think you're probably"},{"speaker":"[bryan_boorstein]","startTime":1442.121,"endTime":1444.525,"body":"going to get to the same place at"},{"speaker":"[bryan_boorstein]","startTime":1444.565,"endTime":1447.35,"body":"the end anyways it's just a matter"},{"speaker":"[bryan_boorstein]","startTime":1444.565,"endTime":1447.35,"body":"of how quickly you get there so it"},{"speaker":"[bryan_boorstein]","startTime":1447.39,"endTime":1452.577,"body":"really just becomes a question of opportunity"},{"speaker":"[bryan_boorstein]","startTime":1447.39,"endTime":1452.577,"body":"costs but finding that optimal dose start lower"},{"speaker":"[bryan_boorstein]","startTime":1453.298,"endTime":1456.902,"body":"give yourself room to build up build"},{"speaker":"[bryan_boorstein]","startTime":1453.298,"endTime":1456.902,"body":"give yourself room to build effort into it"},{"speaker":"[bryan_boorstein]","startTime":1457.402,"endTime":1459.685,"body":"and assess with subjective variables"},{"speaker":"[aaron_straker]","startTime":1460.87,"endTime":1463.332,"body":"that is exactly what i was going"},{"speaker":"[aaron_straker]","startTime":1460.87,"endTime":1463.332,"body":"to say like start"},{"speaker":"[bryan_boorstein]","startTime":1463.3,"endTime":1463.32,"body":"i"},{"speaker":"[aaron_straker]","startTime":1463.453,"endTime":1465.054,"body":"low assess"},{"speaker":"[bryan_boorstein]","startTime":1465.226,"endTime":1465.856,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1465.335,"endTime":1468.318,"body":"effort first verify that effort"},{"speaker":"[bryan_boorstein]","startTime":1468.316,"endTime":1468.498,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1468.478,"endTime":1469.279,"body":"is adequate"},{"speaker":"[bryan_boorstein]","startTime":1469.156,"endTime":1469.381,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1470.371,"endTime":1475.332,"body":"and assess from there and and i"},{"speaker":"[aaron_straker]","startTime":1470.371,"endTime":1475.332,"body":"think every time that i've had a client"},{"speaker":"[aaron_straker]","startTime":1475.393,"endTime":1478.418,"body":"who come in and they're like hey"},{"speaker":"[aaron_straker]","startTime":1475.393,"endTime":1478.418,"body":"you know i like high volume or they"},{"speaker":"[aaron_straker]","startTime":1478.478,"endTime":1482.344,"body":"send me what they're doing because and"},{"speaker":"[aaron_straker]","startTime":1478.478,"endTime":1482.344,"body":"the only reason i know this is because"},{"speaker":"[aaron_straker]","startTime":1482.565,"endTime":1485.97,"body":"i am like a recovering high volume"},{"speaker":"[aaron_straker]","startTime":1482.565,"endTime":1485.97,"body":"person like i call bullshit and i'm like"},{"speaker":"[aaron_straker]","startTime":1486.05,"endTime":1488.995,"body":"send me demos of like these three"},{"speaker":"[aaron_straker]","startTime":1486.05,"endTime":1488.995,"body":"exercises"},{"speaker":"[bryan_boorstein]","startTime":1488.686,"endTime":1489.826,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1489.055,"endTime":1491.219,"body":"because they'll say they're doing like fifteen"},{"speaker":"[bryan_boorstein]","startTime":1491.176,"endTime":1491.456,"body":"yah"},{"speaker":"[aaron_straker]","startTime":1491.339,"endTime":1494.825,"body":"sets of chest and i'm like one"},{"speaker":"[aaron_straker]","startTime":1491.339,"endTime":1494.825,"body":"day and then they train chest again and"},{"speaker":"[aaron_straker]","startTime":1494.925,"endTime":1497.369,"body":"another like three days and i'm like"},{"speaker":"[aaron_straker]","startTime":1494.925,"endTime":1497.369,"body":"no you're sucking not"},{"speaker":"[bryan_boorstein]","startTime":1497.275,"endTime":1499.066,"body":"h oh"},{"speaker":"[aaron_straker]","startTime":1498.091,"endTime":1500.035,"body":"no you're fucking not and like send"},{"speaker":"[aaron_straker]","startTime":1498.091,"endTime":1500.035,"body":"me"},{"speaker":"[bryan_boorstein]","startTime":1499.996,"endTime":1500.339,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1500.296,"endTime":1504.305,"body":"a video and i'm like okay these"},{"speaker":"[aaron_straker]","startTime":1500.296,"endTime":1504.305,"body":"are like five six r r sets you"},{"speaker":"[aaron_straker]","startTime":1504.345,"endTime":1504.486,"body":"know"},{"speaker":"[bryan_boorstein]","startTime":1504.843,"endTime":1505.006,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1506.37,"endTime":1511.187,"body":"so yeah start low assess effort and"},{"speaker":"[aaron_straker]","startTime":1506.37,"endTime":1511.187,"body":"then go up from there sort of thing"},{"speaker":"[bryan_boorstein]","startTime":1512.116,"endTime":1512.868,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1516.08,"endTime":1516.721,"body":"this next one i"},{"speaker":"[bryan_boorstein]","startTime":1516.749,"endTime":1516.849,"body":"you"},{"speaker":"[aaron_straker]","startTime":1516.781,"endTime":1516.941,"body":"think"},{"speaker":"[bryan_boorstein]","startTime":1516.91,"endTime":1517.01,"body":"got"},{"speaker":"[aaron_straker]","startTime":1517.021,"endTime":1517.221,"body":"brian"},{"speaker":"[bryan_boorstein]","startTime":1517.05,"endTime":1517.271,"body":"the next"},{"speaker":"[aaron_straker]","startTime":1517.262,"endTime":1517.422,"body":"will"},{"speaker":"[bryan_boorstein]","startTime":1517.432,"endTime":1517.513,"body":"ip"},{"speaker":"[aaron_straker]","startTime":1517.442,"endTime":1520.827,"body":"kick over to you this one will"},{"speaker":"[aaron_straker]","startTime":1517.442,"endTime":1520.827,"body":"you ll be better suited for this one"},{"speaker":"[aaron_straker]","startTime":1521.108,"endTime":1526.297,"body":"what are the pros and cons of"},{"speaker":"[aaron_straker]","startTime":1521.108,"endTime":1526.297,"body":"different progression schemes for hypertrophy how to choose"},{"speaker":"[aaron_straker]","startTime":1526.357,"endTime":1527.719,"body":"the right one for you"},{"speaker":"[bryan_boorstein]","startTime":1529.367,"endTime":1532.272,"body":"yeah the first thing i think of"},{"speaker":"[bryan_boorstein]","startTime":1529.367,"endTime":1532.272,"body":"when i hear this question is going back"},{"speaker":"[bryan_boorstein]","startTime":1532.332,"endTime":1537.58,"body":"to the evidence baceniolism episode we did"},{"speaker":"[bryan_boorstein]","startTime":1532.332,"endTime":1537.58,"body":"two episodes ago where i talked specifically about"},{"speaker":"[bryan_boorstein]","startTime":1537.681,"endTime":1546.999,"body":"the individual data associated with progressing load"},{"speaker":"[bryan_boorstein]","startTime":1537.681,"endTime":1546.999,"body":"versus progressing with reps and ultimately you know"},{"speaker":"[bryan_boorstein]","startTime":1547.239,"endTime":1554.432,"body":"for hypertrophy they found a very slight"},{"speaker":"[bryan_boorstein]","startTime":1547.239,"endTime":1554.432,"body":"increase in progressing with reps compared to to"},{"speaker":"[bryan_boorstein]","startTime":1554.492,"endTime":1559.541,"body":"load for hypertrophy alternatively they found load"},{"speaker":"[bryan_boorstein]","startTime":1554.492,"endTime":1559.541,"body":"to be better for strength no surprise there"},{"speaker":"[bryan_boorstein]","startTime":1560.202,"endTime":1564.49,"body":"but then the within the individual data"},{"speaker":"[bryan_boorstein]","startTime":1560.202,"endTime":1564.49,"body":"points we did see some people progress better"},{"speaker":"[bryan_boorstein]","startTime":1564.55,"endTime":1569.62,"body":"in hypertrophy with load and other people"},{"speaker":"[bryan_boorstein]","startTime":1564.55,"endTime":1569.62,"body":"um progress better in strength with wraps so"},{"speaker":"[bryan_boorstein]","startTime":1570.101,"endTime":1577.774,"body":"it is very individual and i think"},{"speaker":"[bryan_boorstein]","startTime":1570.101,"endTime":1577.774,"body":"ultimately you know finding the like there is"},{"speaker":"[bryan_boorstein]","startTime":1577.815,"endTime":1580.359,"body":"no wrong way i guess would be"},{"speaker":"[bryan_boorstein]","startTime":1577.815,"endTime":1580.359,"body":"the way of saying it like as long"},{"speaker":"[bryan_boorstein]","startTime":1580.419,"endTime":1584.906,"body":"as you are trying to progress in"},{"speaker":"[bryan_boorstein]","startTime":1580.419,"endTime":1584.906,"body":"some manner i don't real know that you"},{"speaker":"[bryan_boorstein]","startTime":1584.946,"endTime":1590.836,"body":"can even say pros and cons like"},{"speaker":"[bryan_boorstein]","startTime":1584.946,"endTime":1590.836,"body":"i guess the pros and cons would be"},{"speaker":"[bryan_boorstein]","startTime":1590.876,"endTime":1596.305,"body":"associated with the type of movement you're"},{"speaker":"[bryan_boorstein]","startTime":1590.876,"endTime":1596.305,"body":"doing and so like my argument would be"},{"speaker":"[bryan_boorstein]","startTime":1596.486,"endTime":1601.374,"body":"maybe doing like really big compound movements"},{"speaker":"[bryan_boorstein]","startTime":1596.486,"endTime":1601.374,"body":"for sets of fifteen plus reps is maybe"},{"speaker":"[bryan_boorstein]","startTime":1601.514,"endTime":1606.582,"body":"not like the best use of your"},{"speaker":"[bryan_boorstein]","startTime":1601.514,"endTime":1606.582,"body":"energy and your time um but at the"},{"speaker":"[bryan_boorstein]","startTime":1606.623,"endTime":1616.668,"body":"same time that exact study that i"},{"speaker":"[bryan_boorstein]","startTime":1606.623,"endTime":1616.668,"body":"referenced above found that when you or no"},{"speaker":"[bryan_boorstein]","startTime":1616.889,"endTime":1622.919,"body":"zac josh was interpreting the study and"},{"speaker":"[bryan_boorstein]","startTime":1616.889,"endTime":1622.919,"body":"basically came to this assumption that when you're"},{"speaker":"[bryan_boorstein]","startTime":1622.999,"endTime":1628.208,"body":"doing a big compound movement for higher"},{"speaker":"[bryan_boorstein]","startTime":1622.999,"endTime":1628.208,"body":"reps meaning lighter loads you can better recruit"},{"speaker":"[bryan_boorstein]","startTime":1628.969,"endTime":1633.858,"body":"the target muscle than you can at"},{"speaker":"[bryan_boorstein]","startTime":1628.969,"endTime":1633.858,"body":"heavier weights because there are these kind of"},{"speaker":"[bryan_boorstein]","startTime":1633.918,"endTime":1639.349,"body":"many compensations that occur that that your"},{"speaker":"[bryan_boorstein]","startTime":1633.918,"endTime":1639.349,"body":"body doesn't even you're not even really intending"},{"speaker":"[bryan_boorstein]","startTime":1639.429,"endTime":1640.531,"body":"on doing so"},{"speaker":"[bryan_boorstein]","startTime":1643.877,"endTime":1647.985,"body":"i don't really think there's anything like"},{"speaker":"[bryan_boorstein]","startTime":1643.877,"endTime":1647.985,"body":"pro and con wrong good bad like hit"},{"speaker":"[bryan_boorstein]","startTime":1648.045,"endTime":1651.952,"body":"on top of a rep range add"},{"speaker":"[bryan_boorstein]","startTime":1648.045,"endTime":1651.952,"body":"weight work back up or just micro load"},{"speaker":"[bryan_boorstein]","startTime":1654.056,"endTime":1660.687,"body":"i like i'm biased but i love"},{"speaker":"[bryan_boorstein]","startTime":1654.056,"endTime":1660.687,"body":"creating small wins every week and aaron's kind"},{"speaker":"[bryan_boorstein]","startTime":1660.727,"endTime":1665.896,"body":"of the opposite aron is okay just"},{"speaker":"[bryan_boorstein]","startTime":1660.727,"endTime":1665.896,"body":"like not progressing for a number of weeks"},{"speaker":"[bryan_boorstein]","startTime":1666.216,"endTime":1669.181,"body":"and then you know four weeks later"},{"speaker":"[bryan_boorstein]","startTime":1666.216,"endTime":1669.181,"body":"he adds a wrap and he's like yes"},{"speaker":"[bryan_boorstein]","startTime":1669.301,"endTime":1674.61,"body":"i added a rap so for me"},{"speaker":"[bryan_boorstein]","startTime":1669.301,"endTime":1674.61,"body":"i'm much more like maybe it's more a"},{"speaker":"[bryan_boorstein]","startTime":1674.69,"endTime":1677.896,"body":"d d with it or whatever but"},{"speaker":"[bryan_boorstein]","startTime":1674.69,"endTime":1677.896,"body":"i like knowing each week that i did"},{"speaker":"[bryan_boorstein]","startTime":1677.996,"endTime":1682.804,"body":"something to improve on the last week"},{"speaker":"[bryan_boorstein]","startTime":1677.996,"endTime":1682.804,"body":"and so that's why for me psychologically i"},{"speaker":"[bryan_boorstein]","startTime":1682.884,"endTime":1686.69,"body":"like either micro loading where i know"},{"speaker":"[bryan_boorstein]","startTime":1682.884,"endTime":1686.69,"body":"that i'm adding one to two pounds a"},{"speaker":"[bryan_boorstein]","startTime":1686.75,"endTime":1691.719,"body":"week to something just to know that"},{"speaker":"[bryan_boorstein]","startTime":1686.75,"endTime":1691.719,"body":"i'm improving or the way that i know"},{"speaker":"[bryan_boorstein]","startTime":1691.799,"endTime":1696.047,"body":"tend to program in general is this"},{"speaker":"[bryan_boorstein]","startTime":1691.799,"endTime":1696.047,"body":"idea of increasing effort week to week which"},{"speaker":"[bryan_boorstein]","startTime":1696.127,"endTime":1702.468,"body":"includes adding partials and then lengthen sets"},{"speaker":"[bryan_boorstein]","startTime":1696.127,"endTime":1702.468,"body":"and this whole mechanism of forcing progression that"},{"speaker":"[bryan_boorstein]","startTime":1702.568,"endTime":1706.014,"body":"may not actually be progression right so"},{"speaker":"[bryan_boorstein]","startTime":1702.568,"endTime":1706.014,"body":"what i mean by that is if i"},{"speaker":"[bryan_boorstein]","startTime":1706.094,"endTime":1709.26,"body":"did ten reps on a bent over"},{"speaker":"[bryan_boorstein]","startTime":1706.094,"endTime":1709.26,"body":"row and then the next week i did"},{"speaker":"[bryan_boorstein]","startTime":1709.34,"endTime":1714.374,"body":"ten reps plus three partials it could"},{"speaker":"[bryan_boorstein]","startTime":1709.34,"endTime":1714.374,"body":"be argued that didn't actually progress because i"},{"speaker":"[bryan_boorstein]","startTime":1714.474,"endTime":1719.009,"body":"still only made ten raps but i"},{"speaker":"[bryan_boorstein]","startTime":1714.474,"endTime":1719.009,"body":"did more than i did last week and"},{"speaker":"[bryan_boorstein]","startTime":1719.049,"endTime":1722.856,"body":"so in my mind that feels like"},{"speaker":"[bryan_boorstein]","startTime":1719.049,"endTime":1722.856,"body":"a wind to me and so i don't"},{"speaker":"[bryan_boorstein]","startTime":1722.896,"endTime":1726.582,"body":"think there's necessarily a wrong or a"},{"speaker":"[bryan_boorstein]","startTime":1722.896,"endTime":1726.582,"body":"right way of going about this like my"},{"speaker":"[bryan_boorstein]","startTime":1726.642,"endTime":1728.846,"body":"way is not better than aarons and"},{"speaker":"[bryan_boorstein]","startTime":1726.642,"endTime":1728.846,"body":"his way is not better than my and"},{"speaker":"[bryan_boorstein]","startTime":1728.886,"endTime":1732.112,"body":"at the end of the day you"},{"speaker":"[bryan_boorstein]","startTime":1728.886,"endTime":1732.112,"body":"know i probably am only adding one rep"},{"speaker":"[bryan_boorstein]","startTime":1732.212,"endTime":1736.461,"body":"every four weeks as well it's just"},{"speaker":"[bryan_boorstein]","startTime":1732.212,"endTime":1736.461,"body":"i'm taking a slightly different route to get"},{"speaker":"[bryan_boorstein]","startTime":1736.541,"endTime":1738.204,"body":"to my one rap than aaron is"},{"speaker":"[aaron_straker]","startTime":1741.881,"endTime":1744.846,"body":"yeah i mean i think to try"},{"speaker":"[aaron_straker]","startTime":1741.881,"endTime":1744.846,"body":"and answer the question"},{"speaker":"[bryan_boorstein]","startTime":1744.706,"endTime":1745.516,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1744.886,"endTime":1749.233,"body":"a little bit the i'll speak on"},{"speaker":"[aaron_straker]","startTime":1744.886,"endTime":1749.233,"body":"three really simple ones right we have a"},{"speaker":"[aaron_straker]","startTime":1749.293,"endTime":1754.722,"body":"linear load right adding weight each week"},{"speaker":"[aaron_straker]","startTime":1749.293,"endTime":1754.722,"body":"the of that is you get that dope"},{"speaker":"[aaron_straker]","startTime":1754.762,"endTime":1757.907,"body":"amine hit of like oh wow i"},{"speaker":"[aaron_straker]","startTime":1754.762,"endTime":1757.907,"body":"added five pounds over what i did last"},{"speaker":"[aaron_straker]","startTime":1757.987,"endTime":1764.178,"body":"week the can is once you move"},{"speaker":"[aaron_straker]","startTime":1757.987,"endTime":1764.178,"body":"out of like the intermediate early intermediate stage"},{"speaker":"[aaron_straker]","startTime":1764.218,"endTime":1769.847,"body":"like that that runaway gets really fucking"},{"speaker":"[aaron_straker]","startTime":1764.218,"endTime":1769.847,"body":"short really fucking fast and it also gets"},{"speaker":"[aaron_straker]","startTime":1769.987,"endTime":1774.876,"body":"really frustrating really fast because you're like"},{"speaker":"[aaron_straker]","startTime":1769.987,"endTime":1774.876,"body":"why can't i add you know i did"},{"speaker":"[aaron_straker]","startTime":1775.016,"endTime":1778.982,"body":"three hundred and ten pounds why can't"},{"speaker":"[aaron_straker]","startTime":1775.016,"endTime":1778.982,"body":"i add three fifteen and the reality is"},{"speaker":"[aaron_straker]","startTime":1779.043,"endTime":1781.246,"body":"is like you started at two ninety"},{"speaker":"[aaron_straker]","startTime":1779.043,"endTime":1781.246,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":1781.216,"endTime":1781.356,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1781.326,"endTime":1786.134,"body":"probably could have started at three o"},{"speaker":"[aaron_straker]","startTime":1781.326,"endTime":1786.134,"body":"five the first two weeks weren't really progressions"},{"speaker":"[aaron_straker]","startTime":1786.194,"endTime":1792.345,"body":"because you started too low and then"},{"speaker":"[aaron_straker]","startTime":1786.194,"endTime":1792.345,"body":"you make out relatively quickly um the micro"},{"speaker":"[aaron_straker]","startTime":1792.405,"endTime":1796.311,"body":"loading that brian mentioned i think is"},{"speaker":"[aaron_straker]","startTime":1792.405,"endTime":1796.311,"body":"fantastic it's a bit of a psychological win"},{"speaker":"[aaron_straker]","startTime":1797.053,"endTime":1801.159,"body":"brian please correct me if i'm wrong"},{"speaker":"[aaron_straker]","startTime":1797.053,"endTime":1801.159,"body":"but isn't it something like once like with"},{"speaker":"[aaron_straker]","startTime":1801.38,"endTime":1807.715,"body":"like two to three per cent of"},{"speaker":"[aaron_straker]","startTime":1801.38,"endTime":1807.715,"body":"a load like we have as a human"},{"speaker":"[aaron_straker]","startTime":1807.796,"endTime":1810.882,"body":"you know proprisception we have like it's"},{"speaker":"[aaron_straker]","startTime":1807.796,"endTime":1810.882,"body":"imperceivable"},{"speaker":"[bryan_boorstein]","startTime":1810.208,"endTime":1810.372,"body":"sure"},{"speaker":"[aaron_straker]","startTime":1811.002,"endTime":1812.685,"body":"the difference like a hundred pounds"},{"speaker":"[bryan_boorstein]","startTime":1812.501,"endTime":1812.883,"body":"i think it's"},{"speaker":"[aaron_straker]","startTime":1812.785,"endTime":1814.488,"body":"versus like a hundred and two pounds"},{"speaker":"[aaron_straker]","startTime":1812.785,"endTime":1814.488,"body":"or something"},{"speaker":"[bryan_boorstein]","startTime":1814.836,"endTime":1816.261,"body":"i think it's under one percent"},{"speaker":"[aaron_straker]","startTime":1816.67,"endTime":1819.474,"body":"okay okay so with with the micro"},{"speaker":"[aaron_straker]","startTime":1816.67,"endTime":1819.474,"body":"loading like"},{"speaker":"[bryan_boorstein]","startTime":1819.406,"endTime":1819.734,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1819.715,"endTime":1820.556,"body":"it may feel"},{"speaker":"[bryan_boorstein]","startTime":1820.666,"endTime":1820.866,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1820.877,"endTime":1825.364,"body":"no different you know even though it's"},{"speaker":"[aaron_straker]","startTime":1820.877,"endTime":1825.364,"body":"pound heavier maybe one point five pounds heavier"},{"speaker":"[aaron_straker]","startTime":1825.404,"endTime":1830.073,"body":"or something like that so that one"},{"speaker":"[aaron_straker]","startTime":1825.404,"endTime":1830.073,"body":"has has prose there the cans are most"},{"speaker":"[aaron_straker]","startTime":1830.133,"endTime":1834.283,"body":"jims don't have you know change plates"},{"speaker":"[aaron_straker]","startTime":1830.133,"endTime":1834.283,"body":"you got to carry your own around which"},{"speaker":"[aaron_straker]","startTime":1834.584,"endTime":1839.733,"body":"isn't that big of a deal and"},{"speaker":"[aaron_straker]","startTime":1834.584,"endTime":1839.733,"body":"then the other the last one that i"},{"speaker":"[aaron_straker]","startTime":1839.773,"endTime":1846.364,"body":"would say my favorite you know method"},{"speaker":"[aaron_straker]","startTime":1839.773,"endTime":1846.364,"body":"of progression is increasing reps until reaching the"},{"speaker":"[aaron_straker]","startTime":1846.444,"endTime":1850.952,"body":"top end of a rep range and"},{"speaker":"[aaron_straker]","startTime":1846.444,"endTime":1850.952,"body":"then increasing load so you're you know you're"},{"speaker":"[aaron_straker]","startTime":1851.052,"endTime":1852.755,"body":"your progression model is both"},{"speaker":"[bryan_boorstein]","startTime":1852.7,"endTime":1852.72,"body":"a"},{"speaker":"[aaron_straker]","startTime":1852.935,"endTime":1853.236,"body":"reps"},{"speaker":"[bryan_boorstein]","startTime":1853.276,"endTime":1854.176,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1853.697,"endTime":1854.919,"body":"and then eventually"},{"speaker":"[bryan_boorstein]","startTime":1855.222,"endTime":1855.736,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1855.259,"endTime":1860.848,"body":"wait that one i feel like is"},{"speaker":"[aaron_straker]","startTime":1855.259,"endTime":1860.848,"body":"a little bit kind of truer in keeping"},{"speaker":"[aaron_straker]","startTime":1860.989,"endTime":1865.456,"body":"earnest okay i'm trying really really hard"},{"speaker":"[aaron_straker]","startTime":1860.989,"endTime":1865.456,"body":"i got seven you know next week i'm"},{"speaker":"[aaron_straker]","startTime":1865.476,"endTime":1869.156,"body":"going to try really really hard if"},{"speaker":"[aaron_straker]","startTime":1865.476,"endTime":1869.156,"body":"i can get eight awesome you know we're"},{"speaker":"[aaron_straker]","startTime":1869.196,"endTime":1876.429,"body":"making progress it's just slower in terms"},{"speaker":"[aaron_straker]","startTime":1869.196,"endTime":1876.429,"body":"of looking at things from an absolute standpoint"},{"speaker":"[bryan_boorstein]","startTime":1878.206,"endTime":1881.789,"body":"yeah the one caveat i would say"},{"speaker":"[bryan_boorstein]","startTime":1878.206,"endTime":1881.789,"body":"to that"},{"speaker":"[aaron_straker]","startTime":1882.06,"endTime":1882.282,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1882.19,"endTime":1884.532,"body":"double progression method is i have seen"},{"speaker":"[bryan_boorstein]","startTime":1882.19,"endTime":1884.532,"body":"with"},{"speaker":"[aaron_straker]","startTime":1884.46,"endTime":1884.761,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1884.592,"endTime":1890.208,"body":"clients and with myself plenty of times"},{"speaker":"[bryan_boorstein]","startTime":1884.592,"endTime":1890.208,"body":"where it can go weeks and weeks and"},{"speaker":"[bryan_boorstein]","startTime":1890.268,"endTime":1892.131,"body":"weeks and me or"},{"speaker":"[aaron_straker]","startTime":1892.68,"endTime":1892.901,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1892.692,"endTime":1896.659,"body":"them we just cannot add a rep"},{"speaker":"[bryan_boorstein]","startTime":1892.692,"endTime":1896.659,"body":"like a pull up a weighted pull"},{"speaker":"[aaron_straker]","startTime":1896.61,"endTime":1897.39,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1896.719,"endTime":1898.962,"body":"up is a great example of this"},{"speaker":"[bryan_boorstein]","startTime":1896.719,"endTime":1898.962,"body":"like i can be at seventy"},{"speaker":"[aaron_straker]","startTime":1899.01,"endTime":1899.251,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1899.023,"endTime":1904.171,"body":"pounds and just it's like five five"},{"speaker":"[bryan_boorstein]","startTime":1899.023,"endTime":1904.171,"body":"five every week is five it's five it's"},{"speaker":"[bryan_boorstein]","startTime":1904.211,"endTime":1905.353,"body":"five and i just"},{"speaker":"[aaron_straker]","startTime":1905.4,"endTime":1906.96,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1905.413,"endTime":1909.24,"body":"can't get six raps at seventy pounds"},{"speaker":"[bryan_boorstein]","startTime":1905.413,"endTime":1909.24,"body":"but if i put seventy three"},{"speaker":"[aaron_straker]","startTime":1909.24,"endTime":1909.481,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1909.34,"endTime":1910.301,"body":"pounds on there i can"},{"speaker":"[aaron_straker]","startTime":1910.469,"endTime":1910.59,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1910.482,"endTime":1911.804,"body":"still get five five"},{"speaker":"[aaron_straker]","startTime":1911.88,"endTime":1912.322,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1911.984,"endTime":1915.53,"body":"five you know so so i think"},{"speaker":"[bryan_boorstein]","startTime":1911.984,"endTime":1915.53,"body":"that that sometimes"},{"speaker":"[aaron_straker]","startTime":1915.318,"endTime":1915.54,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1915.61,"endTime":1920.999,"body":"it's movement dependent and sometimes you need"},{"speaker":"[bryan_boorstein]","startTime":1915.61,"endTime":1920.999,"body":"to pull the lever of load and sometimes"},{"speaker":"[aaron_straker]","startTime":1920.731,"endTime":1920.751,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":1921.019,"endTime":1923.844,"body":"you can pull the lever of reps"},{"speaker":"[bryan_boorstein]","startTime":1921.019,"endTime":1923.844,"body":"but it maybe depends on the movement at"},{"speaker":"[bryan_boorstein]","startTime":1923.904,"endTime":1924.425,"body":"some level too"},{"speaker":"[aaron_straker]","startTime":1924.902,"endTime":1929.47,"body":"that's a very very good point that"},{"speaker":"[aaron_straker]","startTime":1924.902,"endTime":1929.47,"body":"one for certain movements that are like a"},{"speaker":"[aaron_straker]","startTime":1929.53,"endTime":1933.616,"body":"pull up right very short very very"},{"speaker":"[aaron_straker]","startTime":1929.53,"endTime":1933.616,"body":"short overload where it's the hardest there"},{"speaker":"[bryan_boorstein]","startTime":1934.657,"endTime":1934.801,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1935.159,"endTime":1937.207,"body":"with yeah very very great point"},{"speaker":"[bryan_boorstein]","startTime":1939.068,"endTime":1939.388,"body":"all right"},{"speaker":"[aaron_straker]","startTime":1939.39,"endTime":1939.41,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1939.709,"endTime":1943.578,"body":"i have two questions popping your way"},{"speaker":"[bryan_boorstein]","startTime":1939.709,"endTime":1943.578,"body":"here when are aaron and jenny publishing the"},{"speaker":"[bryan_boorstein]","startTime":1943.699,"endTime":1947.536,"body":"fitfluencers guide to surviving bolly yeah"},{"speaker":"[aaron_straker]","startTime":1947.422,"endTime":1948.143,"body":"we will never"},{"speaker":"[bryan_boorstein]","startTime":1948.856,"endTime":1949.357,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1950.026,"endTime":1950.768,"body":"i will say like"},{"speaker":"[bryan_boorstein]","startTime":1951.665,"endTime":1952.232,"body":"yeah m"},{"speaker":"[aaron_straker]","startTime":1953.2,"endTime":1953.5,"body":"i'm trying"},{"speaker":"[bryan_boorstein]","startTime":1953.378,"endTime":1953.52,"body":"let"},{"speaker":"[aaron_straker]","startTime":1953.54,"endTime":1957.164,"body":"to think now it's coming up on"},{"speaker":"[aaron_straker]","startTime":1953.54,"endTime":1957.164,"body":"four years since the first time we came"},{"speaker":"[aaron_straker]","startTime":1957.224,"endTime":1961.329,"body":"here i think if i came here"},{"speaker":"[aaron_straker]","startTime":1957.224,"endTime":1961.329,"body":"for the first time like now i wouldn't"},{"speaker":"[aaron_straker]","startTime":1962.27,"endTime":1968.38,"body":"stay like we are um it's changed"},{"speaker":"[aaron_straker]","startTime":1962.27,"endTime":1968.38,"body":"a lot for sure it's no longer a"},{"speaker":"[aaron_straker]","startTime":1968.42,"endTime":1970.203,"body":"bit of like a it's a gem"},{"speaker":"[aaron_straker]","startTime":1968.42,"endTime":1970.203,"body":"to me"},{"speaker":"[bryan_boorstein]","startTime":1970.396,"endTime":1970.537,"body":"ye"},{"speaker":"[aaron_straker]","startTime":1970.624,"endTime":1973.008,"body":"and jenny and a lot of us"},{"speaker":"[aaron_straker]","startTime":1970.624,"endTime":1973.008,"body":"here but it's like it's no secret you"},{"speaker":"[aaron_straker]","startTime":1973.048,"endTime":1979.751,"body":"know people are real locating here for"},{"speaker":"[aaron_straker]","startTime":1973.048,"endTime":1979.751,"body":"sure prices are significantly higher traffic is ankers"},{"speaker":"[aaron_straker]","startTime":1979.851,"endTime":1984.68,"body":"compared to what it used to be"},{"speaker":"[aaron_straker]","startTime":1979.851,"endTime":1984.68,"body":"so i would still recommend it coming but"},{"speaker":"[aaron_straker]","startTime":1984.84,"endTime":1988.848,"body":"i would recommend getting off the beaten"},{"speaker":"[aaron_straker]","startTime":1984.84,"endTime":1988.848,"body":"path a little bit you can always pick"},{"speaker":"[aaron_straker]","startTime":1988.928,"endTime":1994.347,"body":"me an instagram with with some kind"},{"speaker":"[aaron_straker]","startTime":1988.928,"endTime":1994.347,"body":"of questions and stuff but i wouldn't say"},{"speaker":"[aaron_straker]","startTime":1994.647,"endTime":1999.215,"body":"surviving surviving here is very easy you"},{"speaker":"[aaron_straker]","startTime":1994.647,"endTime":1999.215,"body":"just have to accept that there are some"},{"speaker":"[aaron_straker]","startTime":1999.275,"endTime":2005.385,"body":"things that are different from like how"},{"speaker":"[aaron_straker]","startTime":1999.275,"endTime":2005.385,"body":"in build qualities and keeping animals and stuff"},{"speaker":"[aaron_straker]","startTime":2005.505,"endTime":2007.349,"body":"outside of your house like there's regularly"},{"speaker":"[bryan_boorstein]","startTime":2007.042,"endTime":2007.083,"body":"h"},{"speaker":"[aaron_straker]","startTime":2007.409,"endTime":2008.47,"body":"like ants"},{"speaker":"[bryan_boorstein]","startTime":2008.595,"endTime":2008.616,"body":"m"},{"speaker":"[aaron_straker]","startTime":2009.152,"endTime":2009.993,"body":"around and in"},{"speaker":"[bryan_boorstein]","startTime":2009.936,"endTime":2010.096,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2010.073,"endTime":2012.998,"body":"things like that and echoes on the"},{"speaker":"[aaron_straker]","startTime":2010.073,"endTime":2012.998,"body":"walls and like"},{"speaker":"[bryan_boorstein]","startTime":2013.195,"endTime":2013.296,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2013.238,"endTime":2013.359,"body":"it's"},{"speaker":"[bryan_boorstein]","startTime":2013.296,"endTime":2014.0,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2013.399,"endTime":2017.544,"body":"just the nat or of what it"},{"speaker":"[aaron_straker]","startTime":2013.399,"endTime":2017.544,"body":"is but it is a good spot i'm"},{"speaker":"[aaron_straker]","startTime":2017.604,"endTime":2021.128,"body":"happy to be here for the year"},{"speaker":"[aaron_straker]","startTime":2017.604,"endTime":2021.128,"body":"that we are here year at least i"},{"speaker":"[aaron_straker]","startTime":2021.168,"endTime":2021.569,"body":"should say"},{"speaker":"[bryan_boorstein]","startTime":2025.728,"endTime":2025.788,"body":"you"},{"speaker":"[aaron_straker]","startTime":2025.79,"endTime":2026.193,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2025.868,"endTime":2030.977,"body":"just froze on me i think you're"},{"speaker":"[bryan_boorstein]","startTime":2025.868,"endTime":2030.977,"body":"done now yeah okay cool so yeah it"},{"speaker":"[bryan_boorstein]","startTime":2031.057,"endTime":2035.584,"body":"sounds similar to to my experience living"},{"speaker":"[bryan_boorstein]","startTime":2031.057,"endTime":2035.584,"body":"in coast erica back in two thousand eighteen"},{"speaker":"[bryan_boorstein]","startTime":2035.805,"endTime":2040.803,"body":"as well okay what is your favorite"},{"speaker":"[bryan_boorstein]","startTime":2035.805,"endTime":2040.803,"body":"low co condiment and favorite hot sauce"},{"speaker":"[aaron_straker]","startTime":2041.46,"endTime":2045.868,"body":"yeah so i have three on the"},{"speaker":"[aaron_straker]","startTime":2041.46,"endTime":2045.868,"body":"low calory condiment so like a spicy mustard"},{"speaker":"[aaron_straker]","startTime":2045.988,"endTime":2049.874,"body":"which is a brand new one for"},{"speaker":"[aaron_straker]","startTime":2045.988,"endTime":2049.874,"body":"me right so since aaron was like five"},{"speaker":"[aaron_straker]","startTime":2049.9139999999998,"endTime":2051.737,"body":"years old up into literally like"},{"speaker":"[bryan_boorstein]","startTime":2051.816,"endTime":2052.776,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2052.018,"endTime":2054.242,"body":"four months ago hated mustard"},{"speaker":"[bryan_boorstein]","startTime":2054.398,"endTime":2055.176,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2054.79,"endTime":2056.272,"body":"and then i was having some chicken"},{"speaker":"[bryan_boorstein]","startTime":2056.346,"endTime":2056.7870000000003,"body":"my"},{"speaker":"[aaron_straker]","startTime":2056.6130000000003,"endTime":2058.8959999999997,"body":"at this cafe spot and this chicken"},{"speaker":"[bryan_boorstein]","startTime":2058.8360000000002,"endTime":2059.466,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2058.956,"endTime":2062.1220000000003,"body":"tasted amazing and i asked the guy"},{"speaker":"[aaron_straker]","startTime":2058.956,"endTime":2062.1220000000003,"body":"i was like hey what is on this"},{"speaker":"[aaron_straker]","startTime":2062.202,"endTime":2064.5060000000003,"body":"chicken and he was like mustard and"},{"speaker":"[aaron_straker]","startTime":2062.202,"endTime":2064.5060000000003,"body":"my jaw hit"},{"speaker":"[bryan_boorstein]","startTime":2064.446,"endTime":2065.376,"body":"my"},{"speaker":"[aaron_straker]","startTime":2064.5460000000003,"endTime":2065.127,"body":"the ground"},{"speaker":"[bryan_boorstein]","startTime":2065.466,"endTime":2065.727,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2065.608,"endTime":2069.49,"body":"was like i haven't telling myself for"},{"speaker":"[aaron_straker]","startTime":2065.608,"endTime":2069.49,"body":"life thirty years that i"},{"speaker":"[bryan_boorstein]","startTime":2069.486,"endTime":2073.305,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2069.5299999999997,"endTime":2076.036,"body":"don't like mustard and apparently i like"},{"speaker":"[aaron_straker]","startTime":2069.5299999999997,"endTime":2076.036,"body":"mustard so spicy mustard for sure t'sli'it's zero"},{"speaker":"[aaron_straker]","startTime":2076.136,"endTime":2083.566,"body":"calories it's literally effectively zero which is"},{"speaker":"[aaron_straker]","startTime":2076.136,"endTime":2083.566,"body":"pretty wild g hughes barbecue sauce g hughes"},{"speaker":"[aaron_straker]","startTime":2083.746,"endTime":2087.612,"body":"is like a brand they make a"},{"speaker":"[aaron_straker]","startTime":2083.746,"endTime":2087.612,"body":"lot of like low calory sugar free type"},{"speaker":"[aaron_straker]","startTime":2087.673,"endTime":2089.556,"body":"stuff so the note i have here"},{"speaker":"[aaron_straker]","startTime":2087.673,"endTime":2089.556,"body":"thirty grams"},{"speaker":"[bryan_boorstein]","startTime":2089.286,"endTime":2089.53,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2089.836,"endTime":2094.344,"body":"of the barbecue sauce is only two"},{"speaker":"[aaron_straker]","startTime":2089.836,"endTime":2094.344,"body":"grams of car very very low calory primal"},{"speaker":"[aaron_straker]","startTime":2094.444,"endTime":2097.068,"body":"kitchen makes some good sauces and stuff"},{"speaker":"[aaron_straker]","startTime":2094.444,"endTime":2097.068,"body":"as well my favorite"},{"speaker":"[bryan_boorstein]","startTime":2096.885,"endTime":2096.906,"body":"m"},{"speaker":"[aaron_straker]","startTime":2097.108,"endTime":2101.135,"body":"being their spicy catch up that has"},{"speaker":"[aaron_straker]","startTime":2097.108,"endTime":2101.135,"body":"zero sugar in it which is actually quite"},{"speaker":"[aaron_straker]","startTime":2101.215,"endTime":2105.983,"body":"cool in that has only two grams"},{"speaker":"[aaron_straker]","startTime":2101.215,"endTime":2105.983,"body":"per fifteen carps the primal"},{"speaker":"[bryan_boorstein]","startTime":2106.021,"endTime":2106.041,"body":"m"},{"speaker":"[aaron_straker]","startTime":2106.023,"endTime":2112.113,"body":"kitchen spicy catchup will make you question"},{"speaker":"[aaron_straker]","startTime":2106.023,"endTime":2112.113,"body":"why regular catchup has so much bullshit in"},{"speaker":"[aaron_straker]","startTime":2112.193,"endTime":2113.075,"body":"it because it tastes"},{"speaker":"[bryan_boorstein]","startTime":2112.956,"endTime":2113.706,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2113.155,"endTime":2116.14,"body":"like exactly the fucking same and it"},{"speaker":"[aaron_straker]","startTime":2113.155,"endTime":2116.14,"body":"has super clean"},{"speaker":"[bryan_boorstein]","startTime":2116.158,"endTime":2116.501,"body":"interesting"},{"speaker":"[aaron_straker]","startTime":2116.541,"endTime":2117.983,"body":"nice ingredients it will really"},{"speaker":"[bryan_boorstein]","startTime":2117.865,"endTime":2117.886,"body":"a"},{"speaker":"[aaron_straker]","startTime":2118.043,"endTime":2122.751,"body":"make you kind of question things there"},{"speaker":"[aaron_straker]","startTime":2118.043,"endTime":2122.751,"body":"those are definitely my my kind of top"},{"speaker":"[aaron_straker]","startTime":2122.811,"endTime":2127.619,"body":"three favorites and then for hot sauce"},{"speaker":"[aaron_straker]","startTime":2122.811,"endTime":2127.619,"body":"my favorite's always been cholula i do miss"},{"speaker":"[aaron_straker]","startTime":2127.679,"endTime":2132.668,"body":"it when i'm outside the states and"},{"speaker":"[aaron_straker]","startTime":2127.679,"endTime":2132.668,"body":"i have to settle for saracha over here"},{"speaker":"[aaron_straker]","startTime":2132.828,"endTime":2139.379,"body":"which i do like i just prefer"},{"speaker":"[aaron_straker]","startTime":2132.828,"endTime":2139.379,"body":"my eggs to have you know mexican hot"},{"speaker":"[aaron_straker]","startTime":2139.459,"endTime":2140.933,"body":"sauce asian hot sauce"},{"speaker":"[bryan_boorstein]","startTime":2143.758,"endTime":2149.707,"body":"i do not use low cow condiments"},{"speaker":"[bryan_boorstein]","startTime":2143.758,"endTime":2149.707,"body":"and i also don't like spicy food"},{"speaker":"[aaron_straker]","startTime":2149.942,"endTime":2150.125,"body":"thank"},{"speaker":"[bryan_boorstein]","startTime":2150.008,"endTime":2151.65,"body":"so i went"},{"speaker":"[aaron_straker]","startTime":2151.842,"endTime":2151.862,"body":"s"},{"speaker":"[bryan_boorstein]","startTime":2152.351,"endTime":2154.836,"body":"when i'm dieting i just don't use"},{"speaker":"[bryan_boorstein]","startTime":2152.351,"endTime":2154.836,"body":"condiments"},{"speaker":"[aaron_straker]","startTime":2154.52,"endTime":2154.742,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2155.617,"endTime":2157.34,"body":"and when i am"},{"speaker":"[aaron_straker]","startTime":2157.43,"endTime":2158.69,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2157.52,"endTime":2159.083,"body":"not dieting i use honey"},{"speaker":"[aaron_straker]","startTime":2159.032,"endTime":2159.134,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2159.143,"endTime":2162.481,"body":"mustard ranch and barbecue sauce with all"},{"speaker":"[bryan_boorstein]","startTime":2159.143,"endTime":2162.481,"body":"the things in them"},{"speaker":"[aaron_straker]","startTime":2163.1,"endTime":2163.2,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2163.708,"endTime":2164.912,"body":"and that is my story"},{"speaker":"[aaron_straker]","startTime":2165.684,"endTime":2166.305,"body":"when brian's"},{"speaker":"[bryan_boorstein]","startTime":2165.966,"endTime":2166.45,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2166.686,"endTime":2168.128,"body":"when brian's clients asked me"},{"speaker":"[bryan_boorstein]","startTime":2168.185,"endTime":2168.246,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2168.188,"endTime":2168.569,"body":"like brian"},{"speaker":"[bryan_boorstein]","startTime":2168.666,"endTime":2169.776,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2168.829,"endTime":2170.592,"body":"i'm dieting i"},{"speaker":"[bryan_boorstein]","startTime":2170.595,"endTime":2170.616,"body":"m"},{"speaker":"[aaron_straker]","startTime":2170.673,"endTime":2171.935,"body":"just how do i deal with"},{"speaker":"[bryan_boorstein]","startTime":2171.816,"endTime":2172.225,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2171.955,"endTime":2173.557,"body":"the chicken and the meat i don't"},{"speaker":"[aaron_straker]","startTime":2171.955,"endTime":2173.557,"body":"like the taste"},{"speaker":"[bryan_boorstein]","startTime":2173.327,"endTime":2173.856,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2173.597,"endTime":2174.739,"body":"but i just like deal with it"},{"speaker":"[bryan_boorstein]","startTime":2175.94,"endTime":2177.264,"body":"right like you're fucking dieting"},{"speaker":"[aaron_straker]","startTime":2177.023,"endTime":2177.384,"body":"we just"},{"speaker":"[bryan_boorstein]","startTime":2177.384,"endTime":2177.545,"body":"like"},{"speaker":"[aaron_straker]","startTime":2177.464,"endTime":2177.824,"body":"deal up"},{"speaker":"[bryan_boorstein]","startTime":2177.866,"endTime":2177.966,"body":"it's"},{"speaker":"[aaron_straker]","startTime":2177.945,"endTime":2178.005,"body":"in"},{"speaker":"[bryan_boorstein]","startTime":2178.006,"endTime":2179.39,"body":"not supposed to be fun god"},{"speaker":"[aaron_straker]","startTime":2181.531,"endTime":2182.753,"body":"cool let's kick this one over"},{"speaker":"[bryan_boorstein]","startTime":2182.706,"endTime":2183.09,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2182.813,"endTime":2188.107,"body":"to you key points to think about"},{"speaker":"[aaron_straker]","startTime":2182.813,"endTime":2188.107,"body":"when programming or red flags when looking at"},{"speaker":"[aaron_straker]","startTime":2188.208,"endTime":2189.577,"body":"someone else's program"},{"speaker":"[bryan_boorstein]","startTime":2192.687,"endTime":2196.552,"body":"yeah this i feel like there could"},{"speaker":"[bryan_boorstein]","startTime":2192.687,"endTime":2196.552,"body":"be like a thousand answers to this question"},{"speaker":"[bryan_boorstein]","startTime":2200.197,"endTime":2208.959,"body":"man there's like it's just hypertrophy is"},{"speaker":"[bryan_boorstein]","startTime":2200.197,"endTime":2208.959,"body":"so forgiving and there's so many roads to"},{"speaker":"[bryan_boorstein]","startTime":2209.059,"endTime":2217.052,"body":"rome that i actually find myself these"},{"speaker":"[bryan_boorstein]","startTime":2209.059,"endTime":2217.052,"body":"days not being as judgemental of programs and"},{"speaker":"[bryan_boorstein]","startTime":2217.153,"endTime":2220.478,"body":"kind of being a little bit more"},{"speaker":"[bryan_boorstein]","startTime":2217.153,"endTime":2220.478,"body":"accept ting and being like hey you know"},{"speaker":"[bryan_boorstein]","startTime":2220.559,"endTime":2225.488,"body":"a lot of different things work so"},{"speaker":"[bryan_boorstein]","startTime":2220.559,"endTime":2225.488,"body":"like unless it's just atrocious and there's like"},{"speaker":"[bryan_boorstein]","startTime":2225.608,"endTime":2231.755,"body":"really a number of things that stand"},{"speaker":"[bryan_boorstein]","startTime":2225.608,"endTime":2231.755,"body":"out like man like i don't even hold"},{"speaker":"[bryan_boorstein]","startTime":2232.077,"endTime":2239.738,"body":"such a high opinion f like these"},{"speaker":"[bryan_boorstein]","startTime":2232.077,"endTime":2239.738,"body":"super nuance pio mechanic movements any more like"},{"speaker":"[bryan_boorstein]","startTime":2239.999,"endTime":2245.298,"body":"if i looked at a program that"},{"speaker":"[bryan_boorstein]","startTime":2239.999,"endTime":2245.298,"body":"didn't have any bio mechanically correct movements in"},{"speaker":"[bryan_boorstein]","startTime":2245.358,"endTime":2250.803,"body":"them and it was just like wide"},{"speaker":"[bryan_boorstein]","startTime":2245.358,"endTime":2250.803,"body":"grip pull downs and hack squats and like"},{"speaker":"[bryan_boorstein]","startTime":2250.843,"endTime":2257.25,"body":"whatever like i would probably think that's"},{"speaker":"[bryan_boorstein]","startTime":2250.843,"endTime":2257.25,"body":"fine i guess like i would definitely okay"},{"speaker":"[bryan_boorstein]","startTime":2257.33,"endTime":2260.596,"body":"actually know this is this is i"},{"speaker":"[bryan_boorstein]","startTime":2257.33,"endTime":2260.596,"body":"actually have a really good example here so"},{"speaker":"[bryan_boorstein]","startTime":2260.756,"endTime":2271.614,"body":"a guy a guy sent me a"},{"speaker":"[bryan_boorstein]","startTime":2260.756,"endTime":2271.614,"body":"clip jason kalipa's body building program that he"},{"speaker":"[bryan_boorstein]","startTime":2271.674,"endTime":2275.541,"body":"writes for n c fit and and"},{"speaker":"[bryan_boorstein]","startTime":2271.674,"endTime":2275.541,"body":"i looked at it and i was literally"},{"speaker":"[bryan_boorstein]","startTime":2275.601,"endTime":2280.769,"body":"just like oh my god it was"},{"speaker":"[bryan_boorstein]","startTime":2275.601,"endTime":2280.769,"body":"like it was all super sets and it"},{"speaker":"[bryan_boorstein]","startTime":2280.809,"endTime":2284.655,"body":"was all like descending rep scheme type"},{"speaker":"[bryan_boorstein]","startTime":2280.809,"endTime":2284.655,"body":"stuff would be like thirty twenty ten of"},{"speaker":"[bryan_boorstein]","startTime":2284.755,"endTime":2289.804,"body":"gloupebridges and banded push downs that was"},{"speaker":"[bryan_boorstein]","startTime":2284.755,"endTime":2289.804,"body":"one of the one of the sequences another"},{"speaker":"[bryan_boorstein]","startTime":2289.924,"endTime":2298.943,"body":"one was like what was it uh"},{"speaker":"[bryan_boorstein]","startTime":2289.924,"endTime":2298.943,"body":"like dumb bell front squats combined with ben"},{"speaker":"[bryan_boorstein]","startTime":2299.003,"endTime":2301.548,"body":"over rose or something like that and"},{"speaker":"[bryan_boorstein]","startTime":2299.003,"endTime":2301.548,"body":"so all of these things are either like"},{"speaker":"[bryan_boorstein]","startTime":2301.608,"endTime":2305.434,"body":"thirty twenty ten or they're like you"},{"speaker":"[bryan_boorstein]","startTime":2301.608,"endTime":2305.434,"body":"know as many rounds as possible in six"},{"speaker":"[bryan_boorstein]","startTime":2305.534,"endTime":2310.86,"body":"minutes and so to me i look"},{"speaker":"[bryan_boorstein]","startTime":2305.534,"endTime":2310.86,"body":"at something like that and i'm like okay"},{"speaker":"[bryan_boorstein]","startTime":2310.941,"endTime":2317.599,"body":"red flag because there's no statements at"},{"speaker":"[bryan_boorstein]","startTime":2310.941,"endTime":2317.599,"body":"all about how close we're working to failure"},{"speaker":"[bryan_boorstein]","startTime":2317.919,"endTime":2326.461,"body":"there's no fine print about how hard"},{"speaker":"[bryan_boorstein]","startTime":2317.919,"endTime":2326.461,"body":"you should be working on each one whether"},{"speaker":"[bryan_boorstein]","startTime":2326.501,"endTime":2330.388,"body":"there's warm upsets included whether the thirty"},{"speaker":"[bryan_boorstein]","startTime":2326.501,"endTime":2330.388,"body":"twenty ten is just the same weight for"},{"speaker":"[bryan_boorstein]","startTime":2330.488,"endTime":2335.917,"body":"all sets um all of it's done"},{"speaker":"[bryan_boorstein]","startTime":2330.488,"endTime":2335.917,"body":"for time and we know if there's one"},{"speaker":"[bryan_boorstein]","startTime":2335.957,"endTime":2339.984,"body":"thing that is very confident in the"},{"speaker":"[bryan_boorstein]","startTime":2335.957,"endTime":2339.984,"body":"research these days it's pretty much that longer"},{"speaker":"[bryan_boorstein]","startTime":2340.064,"endTime":2344.832,"body":"rest periods are better than shorter rest"},{"speaker":"[bryan_boorstein]","startTime":2340.064,"endTime":2344.832,"body":"periods for hypertrophy and so yeah i mean"},{"speaker":"[bryan_boorstein]","startTime":2344.892,"endTime":2349.318,"body":"looking at a program like that that"},{"speaker":"[bryan_boorstein]","startTime":2344.892,"endTime":2349.318,"body":"is so far from the principles of what"},{"speaker":"[bryan_boorstein]","startTime":2349.458,"endTime":2354.523,"body":"make hypertrophy hypertrophy and then to call"},{"speaker":"[bryan_boorstein]","startTime":2349.458,"endTime":2354.523,"body":"it like a body building program i mean"},{"speaker":"[bryan_boorstein]","startTime":2354.783,"endTime":2358.497,"body":"what what i told the guys i'm"},{"speaker":"[bryan_boorstein]","startTime":2354.783,"endTime":2358.497,"body":"like look this is this is body building"},{"speaker":"[bryan_boorstein]","startTime":2358.537,"endTime":2361.903,"body":"for somebody that still is obsessed with"},{"speaker":"[bryan_boorstein]","startTime":2358.537,"endTime":2361.903,"body":"cross fit this is like if you're a"},{"speaker":"[bryan_boorstein]","startTime":2361.943,"endTime":2364.988,"body":"cross fitter and you want to say"},{"speaker":"[bryan_boorstein]","startTime":2361.943,"endTime":2364.988,"body":"your body build like you might be interested"},{"speaker":"[bryan_boorstein]","startTime":2365.068,"endTime":2369.576,"body":"in something like this but this is"},{"speaker":"[bryan_boorstein]","startTime":2365.068,"endTime":2369.576,"body":"very far from an effective program for hypertrepe"},{"speaker":"[bryan_boorstein]","startTime":2370.059,"endTime":2374.321,"body":"um so that would be like a"},{"speaker":"[bryan_boorstein]","startTime":2370.059,"endTime":2374.321,"body":"big one for me but like as long"},{"speaker":"[bryan_boorstein]","startTime":2374.381,"endTime":2379.369,"body":"as the program for the most part"},{"speaker":"[bryan_boorstein]","startTime":2374.381,"endTime":2379.369,"body":"has like sufficient rest periods has somewhere between"},{"speaker":"[bryan_boorstein]","startTime":2379.73,"endTime":2389.025,"body":"six and eighteen sets per body part"},{"speaker":"[bryan_boorstein]","startTime":2379.73,"endTime":2389.025,"body":"per week and uses movements that aren't dynamic"},{"speaker":"[bryan_boorstein]","startTime":2389.386,"endTime":2392.491,"body":"so you're not doing like olympic lifting"},{"speaker":"[bryan_boorstein]","startTime":2389.386,"endTime":2392.491,"body":"and calling it a body building program or"},{"speaker":"[bryan_boorstein]","startTime":2392.812,"endTime":2398.882,"body":"you're not making an entire program of"},{"speaker":"[bryan_boorstein]","startTime":2392.812,"endTime":2398.882,"body":"like jump squats kettle bell swings like it's"},{"speaker":"[bryan_boorstein]","startTime":2398.962,"endTime":2401.607,"body":"really hard for me to look at"},{"speaker":"[bryan_boorstein]","startTime":2398.962,"endTime":2401.607,"body":"a program and say that's just like a"},{"speaker":"[bryan_boorstein]","startTime":2401.687,"endTime":2405.274,"body":"ship program unless it's kind of those"},{"speaker":"[bryan_boorstein]","startTime":2401.687,"endTime":2405.274,"body":"really big things that stand out to me"},{"speaker":"[aaron_straker]","startTime":2407.43,"endTime":2411.244,"body":"yea those are good points the kind"},{"speaker":"[aaron_straker]","startTime":2407.43,"endTime":2411.244,"body":"of two that that came to my mind"},{"speaker":"[aaron_straker]","startTime":2411.946,"endTime":2412.207,"body":"were"},{"speaker":"[bryan_boorstein]","startTime":2412.648,"endTime":2412.769,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2413.93,"endTime":2417.256,"body":"is it unrealistic right where it's like"},{"speaker":"[aaron_straker]","startTime":2413.93,"endTime":2417.256,"body":"okay we're going to"},{"speaker":"[bryan_boorstein]","startTime":2417.276,"endTime":2417.296,"body":"m"},{"speaker":"[aaron_straker]","startTime":2417.316,"endTime":2419.541,"body":"do like set of a hundred on"},{"speaker":"[aaron_straker]","startTime":2417.316,"endTime":2419.541,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":2419.535,"endTime":2419.556,"body":"m"},{"speaker":"[aaron_straker]","startTime":2419.581,"endTime":2420.402,"body":"bench press and"},{"speaker":"[bryan_boorstein]","startTime":2420.336,"endTime":2420.577,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2420.463,"endTime":2423.328,"body":"then we're going to super set that"},{"speaker":"[aaron_straker]","startTime":2420.463,"endTime":2423.328,"body":"with trice dips and then"},{"speaker":"[bryan_boorstein]","startTime":2423.606,"endTime":2423.947,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2424.47,"endTime":2425.752,"body":"some other like bench movement"},{"speaker":"[bryan_boorstein]","startTime":2425.533,"endTime":2425.674,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2425.792,"endTime":2428.637,"body":"like if it requires you to hold"},{"speaker":"[aaron_straker]","startTime":2425.792,"endTime":2428.637,"body":"down like five pieces"},{"speaker":"[bryan_boorstein]","startTime":2428.505,"endTime":2428.526,"body":"m"},{"speaker":"[aaron_straker]","startTime":2428.677,"endTime":2432.663,"body":"of equipment at time which like there's"},{"speaker":"[aaron_straker]","startTime":2428.677,"endTime":2432.663,"body":"no way you can unless you have an"},{"speaker":"[aaron_straker]","startTime":2432.763,"endTime":2436.43,"body":"entire you know a corporate gym or"},{"speaker":"[aaron_straker]","startTime":2432.763,"endTime":2436.43,"body":"are sorry not corporate"},{"speaker":"[bryan_boorstein]","startTime":2436.271,"endTime":2436.291,"body":"a"},{"speaker":"[aaron_straker]","startTime":2436.79,"endTime":2441.037,"body":"like globo gym to yourself that's one"},{"speaker":"[aaron_straker]","startTime":2436.79,"endTime":2441.037,"body":"where i'm like okay this is completely unrealistic"},{"speaker":"[aaron_straker]","startTime":2441.117,"endTime":2441.258,"body":"because"},{"speaker":"[bryan_boorstein]","startTime":2441.246,"endTime":2441.549,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2441.278,"endTime":2443.902,"body":"you're not goinnactually follow it right you're"},{"speaker":"[aaron_straker]","startTime":2441.278,"endTime":2443.902,"body":"gonna have to make massive"},{"speaker":"[bryan_boorstein]","startTime":2443.621,"endTime":2444.216,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2443.942,"endTime":2451.27,"body":"modifications the second one is if there"},{"speaker":"[aaron_straker]","startTime":2443.942,"endTime":2451.27,"body":"is no good explanation of why there are"},{"speaker":"[aaron_straker]","startTime":2451.35,"endTime":2455.537,"body":"certain movements in it the kind of"},{"speaker":"[aaron_straker]","startTime":2451.35,"endTime":2455.537,"body":"crux of this is when you have okay"},{"speaker":"[aaron_straker]","startTime":2455.637,"endTime":2459.123,"body":"we have like four sets of hack"},{"speaker":"[aaron_straker]","startTime":2455.637,"endTime":2459.123,"body":"squat and then we have like four sets"},{"speaker":"[aaron_straker]","startTime":2459.183,"endTime":2463.531,"body":"of the v squat and then two"},{"speaker":"[aaron_straker]","startTime":2459.183,"endTime":2463.531,"body":"sets of barbel back squat we have"},{"speaker":"[bryan_boorstein]","startTime":2463.746,"endTime":2463.908,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2463.932,"endTime":2468.686,"body":"three different exercises using a bilateral like"},{"speaker":"[aaron_straker]","startTime":2463.932,"endTime":2468.686,"body":"squat pattern movement why"},{"speaker":"[bryan_boorstein]","startTime":2469.049,"endTime":2470.736,"body":"right yeah"},{"speaker":"[aaron_straker]","startTime":2470.36,"endTime":2475.489,"body":"that is one um another example would"},{"speaker":"[aaron_straker]","startTime":2470.36,"endTime":2475.489,"body":"be like okay we have inclined barbell bench"},{"speaker":"[aaron_straker]","startTime":2475.549,"endTime":2479.155,"body":"press and then we have like flies"},{"speaker":"[aaron_straker]","startTime":2475.549,"endTime":2479.155,"body":"and then we have like incline dumbbell bench"},{"speaker":"[aaron_straker]","startTime":2479.235,"endTime":2481.939,"body":"press we already did an incline bench"},{"speaker":"[aaron_straker]","startTime":2479.235,"endTime":2481.939,"body":"press like why"},{"speaker":"[bryan_boorstein]","startTime":2482.038,"endTime":2482.239,"body":"right"},{"speaker":"[aaron_straker]","startTime":2482.08,"endTime":2482.601,"body":"we have it in"},{"speaker":"[bryan_boorstein]","startTime":2482.621,"endTime":2482.802,"body":"right"},{"speaker":"[aaron_straker]","startTime":2482.641,"endTime":2486.427,"body":"their twice sort of thing i'm talking"},{"speaker":"[aaron_straker]","startTime":2482.641,"endTime":2486.427,"body":"about like in the same session um"},{"speaker":"[bryan_boorstein]","startTime":2486.601,"endTime":2486.743,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2486.667,"endTime":2487.849,"body":"those are ones where your"},{"speaker":"[bryan_boorstein]","startTime":2487.928,"endTime":2488.133,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2488.03,"endTime":2492.377,"body":"people are just looking at machines in"},{"speaker":"[aaron_straker]","startTime":2488.03,"endTime":2492.377,"body":"the gym and stacking them into a program"},{"speaker":"[aaron_straker]","startTime":2492.597,"endTime":2499.136,"body":"sort of thing so superfluous movement patterns"},{"speaker":"[aaron_straker]","startTime":2492.597,"endTime":2499.136,"body":"repeated on the same day sort of thing"},{"speaker":"[bryan_boorstein]","startTime":2500.507,"endTime":2503.592,"body":"yeah i think that that goes into"},{"speaker":"[bryan_boorstein]","startTime":2500.507,"endTime":2503.592,"body":"the idea of junk volume it's like once"},{"speaker":"[bryan_boorstein]","startTime":2503.612,"endTime":2509.121,"body":"you've already hit a movement pattern with"},{"speaker":"[bryan_boorstein]","startTime":2503.612,"endTime":2509.121,"body":"a decent line of press for that movement"},{"speaker":"[bryan_boorstein]","startTime":2509.402,"endTime":2512.467,"body":"you know using the incline like there's"},{"speaker":"[bryan_boorstein]","startTime":2509.402,"endTime":2512.467,"body":"just no reason do it with dumb bells"},{"speaker":"[bryan_boorstein]","startTime":2512.868,"endTime":2515.712,"body":"like put that on a different day"},{"speaker":"[bryan_boorstein]","startTime":2512.868,"endTime":2515.712,"body":"et cetera et cetera so yeah really good"},{"speaker":"[bryan_boorstein]","startTime":2515.752,"endTime":2519.819,"body":"points there too next one is kind"},{"speaker":"[bryan_boorstein]","startTime":2515.752,"endTime":2519.819,"body":"of a tongue and cheat question for me"},{"speaker":"[bryan_boorstein]","startTime":2519.959,"endTime":2524.908,"body":"but up date on my new year's"},{"speaker":"[bryan_boorstein]","startTime":2519.959,"endTime":2524.908,"body":"resolution to eat more wee and so for"},{"speaker":"[bryan_boorstein]","startTime":2524.948,"endTime":2529.475,"body":"those that missed the new year's episode"},{"speaker":"[bryan_boorstein]","startTime":2524.948,"endTime":2529.475,"body":"one of my things was i was going"},{"speaker":"[bryan_boorstein]","startTime":2529.515,"endTime":2533.502,"body":"to stop smoking weed and only eat"},{"speaker":"[bryan_boorstein]","startTime":2529.515,"endTime":2533.502,"body":"it so i'm not necessarily trying to eat"},{"speaker":"[bryan_boorstein]","startTime":2533.642,"endTime":2538.672,"body":"more weed i'm just trying to eat"},{"speaker":"[bryan_boorstein]","startTime":2533.642,"endTime":2538.672,"body":"we um and it's been going great it's"},{"speaker":"[bryan_boorstein]","startTime":2538.753,"endTime":2542.842,"body":"now january thirty first and it's been"},{"speaker":"[bryan_boorstein]","startTime":2538.753,"endTime":2542.842,"body":"thirty one days i haven't smoked weed so"},{"speaker":"[bryan_boorstein]","startTime":2544.716,"endTime":2548.643,"body":"yeah it's been cool i think the"},{"speaker":"[bryan_boorstein]","startTime":2544.716,"endTime":2548.643,"body":"best thing so far about it has been"},{"speaker":"[bryan_boorstein]","startTime":2548.683,"endTime":2553.11,"body":"that it makes me have to really"},{"speaker":"[bryan_boorstein]","startTime":2548.683,"endTime":2553.11,"body":"think about whether i want to be high"},{"speaker":"[bryan_boorstein]","startTime":2553.15,"endTime":2556.616,"body":"or not because when i smoke it"},{"speaker":"[bryan_boorstein]","startTime":2553.15,"endTime":2556.616,"body":"it's like less than an hour and i'm"},{"speaker":"[bryan_boorstein]","startTime":2556.676,"endTime":2561.344,"body":"back to being normal again but when"},{"speaker":"[bryan_boorstein]","startTime":2556.676,"endTime":2561.344,"body":"i eat it it's like got a four"},{"speaker":"[bryan_boorstein]","startTime":2561.404,"endTime":2565.394,"body":"to six hour experience had you so"},{"speaker":"[bryan_boorstein]","startTime":2561.404,"endTime":2565.394,"body":"do you want that and so it's been"},{"speaker":"[bryan_boorstein]","startTime":2565.454,"endTime":2570.237,"body":"nice like i have to think about"},{"speaker":"[bryan_boorstein]","startTime":2565.454,"endTime":2570.237,"body":"it and it also means that i'm i'm"},{"speaker":"[bryan_boorstein]","startTime":2570.477,"endTime":2575.526,"body":"usually not going to bed super high"},{"speaker":"[bryan_boorstein]","startTime":2570.477,"endTime":2575.526,"body":"which has been i think really nice for"},{"speaker":"[bryan_boorstein]","startTime":2575.566,"endTime":2579.572,"body":"my sleep at least my my sleeping"},{"speaker":"[bryan_boorstein]","startTime":2575.566,"endTime":2579.572,"body":"h r v has been improved in this"},{"speaker":"[bryan_boorstein]","startTime":2579.672,"endTime":2583.581,"body":"last month and so i don't kno"},{"speaker":"[bryan_boorstein]","startTime":2579.672,"endTime":2583.581,"body":"if that's because of the cardio that i'm"},{"speaker":"[bryan_boorstein]","startTime":2583.621,"endTime":2587.211,"body":"doing like the more zone to stuff"},{"speaker":"[bryan_boorstein]","startTime":2583.621,"endTime":2587.211,"body":"or if it potentially has to do with"},{"speaker":"[bryan_boorstein]","startTime":2587.753,"endTime":2594.455,"body":"going to bed not high so anyway"},{"speaker":"[bryan_boorstein]","startTime":2587.753,"endTime":2594.455,"body":"all positive so far all right next question"},{"speaker":"[bryan_boorstein]","startTime":2594.555,"endTime":2598.862,"body":"is is there by any is is"},{"speaker":"[bryan_boorstein]","startTime":2594.555,"endTime":2598.862,"body":"there any good reason to use a dumb"},{"speaker":"[bryan_boorstein]","startTime":2598.902,"endTime":2600.585,"body":"bell fly instead of a fly machine"},{"speaker":"[aaron_straker]","startTime":2601.041,"endTime":2601.161,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2601.246,"endTime":2603.47,"body":"and yes i think for sure they're"},{"speaker":"[bryan_boorstein]","startTime":2601.246,"endTime":2603.47,"body":"there potentially is"},{"speaker":"[aaron_straker]","startTime":2603.396,"endTime":2603.537,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2604.492,"endTime":2608.378,"body":"most fly machines or cable cross over"},{"speaker":"[bryan_boorstein]","startTime":2604.492,"endTime":2608.378,"body":"type things are going to be overloaded short"},{"speaker":"[bryan_boorstein]","startTime":2609.059,"endTime":2613.707,"body":"and a dumb bell fly is overloaded"},{"speaker":"[bryan_boorstein]","startTime":2609.059,"endTime":2613.707,"body":"lengthened and so yeah i think that there"},{"speaker":"[bryan_boorstein]","startTime":2613.787,"endTime":2616.633,"body":"is plenty of reason to use a"},{"speaker":"[bryan_boorstein]","startTime":2613.787,"endTime":2616.633,"body":"dumb bell fly any thoughts to add to"},{"speaker":"[bryan_boorstein]","startTime":2616.653,"endTime":2617.154,"body":"that one aron"},{"speaker":"[aaron_straker]","startTime":2617.73,"endTime":2623.42,"body":"no i mean that is the reason"},{"speaker":"[aaron_straker]","startTime":2617.73,"endTime":2623.42,"body":"personally i just don't like the dumb bell"},{"speaker":"[aaron_straker]","startTime":2623.46,"endTime":2627.467,"body":"fly i just don't like the how"},{"speaker":"[aaron_straker]","startTime":2623.46,"endTime":2627.467,"body":"it makes my joints shoulders kind of feel"},{"speaker":"[aaron_straker]","startTime":2627.567,"endTime":2628.709,"body":"it kind of sketches me out"},{"speaker":"[bryan_boorstein]","startTime":2628.995,"endTime":2629.016,"body":"m"},{"speaker":"[aaron_straker]","startTime":2629.29,"endTime":2636.034,"body":"that is like the objectively correct answer"},{"speaker":"[aaron_straker]","startTime":2629.29,"endTime":2636.034,"body":"that you provided yeah"},{"speaker":"[bryan_boorstein]","startTime":2636.199,"endTime":2636.72,"body":"what should we"},{"speaker":"[aaron_straker]","startTime":2636.666,"endTime":2636.83,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2636.82,"endTime":2637.06,"body":"do if"},{"speaker":"[aaron_straker]","startTime":2637.04,"endTime":2637.26,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2637.12,"endTime":2643.551,"body":"we experience elbow pain when pushing so"},{"speaker":"[bryan_boorstein]","startTime":2637.12,"endTime":2643.551,"body":"this would be tennis elbow on the back"},{"speaker":"[bryan_boorstein]","startTime":2643.631,"endTime":2647.016,"body":"side golfer's elbow would be more on"},{"speaker":"[bryan_boorstein]","startTime":2643.631,"endTime":2647.016,"body":"the inside so that would be more of"},{"speaker":"[bryan_boorstein]","startTime":2647.076,"endTime":2648.898,"body":"like a bicep curl pain"},{"speaker":"[aaron_straker]","startTime":2648.798,"endTime":2648.98,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":2649.299,"endTime":2650.54,"body":"so when pressing i think it's"},{"speaker":"[aaron_straker]","startTime":2650.821,"endTime":2650.841,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2650.86,"endTime":2654.364,"body":"a tennis elbow on the outside of"},{"speaker":"[bryan_boorstein]","startTime":2650.86,"endTime":2654.364,"body":"the elbow any thoughts on that errand have"},{"speaker":"[bryan_boorstein]","startTime":2654.384,"endTime":2655.105,"body":"you dealt with that before"},{"speaker":"[aaron_straker]","startTime":2654.869,"endTime":2659.997,"body":"m i have but never when it"},{"speaker":"[aaron_straker]","startTime":2654.869,"endTime":2659.997,"body":"would bother me with pressing more trycepand"},{"speaker":"[bryan_boorstein]","startTime":2659.946,"endTime":2659.966,"body":"m"},{"speaker":"[aaron_straker]","startTime":2660.037,"endTime":2666.248,"body":"by cep stuff um i mean honestly"},{"speaker":"[aaron_straker]","startTime":2660.037,"endTime":2666.248,"body":"i would just one look up look up"},{"speaker":"[aaron_straker]","startTime":2666.328,"endTime":2670.954,"body":"a protocol for tennis elbow right that's"},{"speaker":"[aaron_straker]","startTime":2666.328,"endTime":2670.954,"body":"that's a beauty of the internet a lot"},{"speaker":"[aaron_straker]","startTime":2670.994,"endTime":2671.675,"body":"of these re have"},{"speaker":"[bryan_boorstein]","startTime":2671.646,"endTime":2672.188,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2671.715,"endTime":2676.764,"body":"protocols in the research behind them is"},{"speaker":"[aaron_straker]","startTime":2671.715,"endTime":2676.764,"body":"literally out there on the internet i would"},{"speaker":"[aaron_straker]","startTime":2676.784,"endTime":2678.066,"body":"look that up i would"},{"speaker":"[bryan_boorstein]","startTime":2678.006,"endTime":2678.228,"body":"yah"},{"speaker":"[aaron_straker]","startTime":2678.346,"endTime":2683.116,"body":"probably start working around it with pressing"},{"speaker":"[aaron_straker]","startTime":2678.346,"endTime":2683.116,"body":"movements that do not bother it or maybe"},{"speaker":"[aaron_straker]","startTime":2684.66,"endTime":2689.227,"body":"angles that did not bother it so"},{"speaker":"[aaron_straker]","startTime":2684.66,"endTime":2689.227,"body":"probably moving away from fixed pattern things like"},{"speaker":"[aaron_straker]","startTime":2689.267,"endTime":2691.371,"body":"a bar bell pressing and maybe moving"},{"speaker":"[bryan_boorstein]","startTime":2691.142,"endTime":2691.656,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2691.431,"endTime":2692.312,"body":"into like cable"},{"speaker":"[bryan_boorstein]","startTime":2692.518,"endTime":2692.6,"body":"as"},{"speaker":"[aaron_straker]","startTime":2692.793,"endTime":2696.079,"body":"pressing that sort of thing where you"},{"speaker":"[aaron_straker]","startTime":2692.793,"endTime":2696.079,"body":"have a little bit more"},{"speaker":"[bryan_boorstein]","startTime":2696.125,"endTime":2696.186,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2696.199,"endTime":2702.197,"body":"free ring of articulation that could reduce"},{"speaker":"[aaron_straker]","startTime":2696.199,"endTime":2702.197,"body":"the umtriggering of that pain but that's where"},{"speaker":"[aaron_straker]","startTime":2702.237,"endTime":2702.698,"body":"i would start"},{"speaker":"[bryan_boorstein]","startTime":2704.097,"endTime":2708.244,"body":"yeah i actually just had what one"},{"speaker":"[bryan_boorstein]","startTime":2704.097,"endTime":2708.244,"body":"client that has been dealing with this and"},{"speaker":"[bryan_boorstein]","startTime":2708.305,"endTime":2712.292,"body":"so i sent him a really long"},{"speaker":"[bryan_boorstein]","startTime":2708.305,"endTime":2712.292,"body":"voice mail on what's app the other day"},{"speaker":"[bryan_boorstein]","startTime":2713.313,"endTime":2717.771,"body":"and and basically told him the protocol"},{"speaker":"[bryan_boorstein]","startTime":2713.313,"endTime":2717.771,"body":"that kind of worked for me when i"},{"speaker":"[bryan_boorstein]","startTime":2718.091,"endTime":2721.897,"body":"went through that a number of years"},{"speaker":"[bryan_boorstein]","startTime":2718.091,"endTime":2721.897,"body":"ago and the first thing to do was"},{"speaker":"[bryan_boorstein]","startTime":2721.958,"endTime":2727.487,"body":"switch everything to cables like without a"},{"speaker":"[bryan_boorstein]","startTime":2721.958,"endTime":2727.487,"body":"doubt switching everything to cables is something that"},{"speaker":"[bryan_boorstein]","startTime":2727.607,"endTime":2733.276,"body":"helped and also has been just a"},{"speaker":"[bryan_boorstein]","startTime":2727.607,"endTime":2733.276,"body":"long standing stay within my program like i"},{"speaker":"[bryan_boorstein]","startTime":2733.357,"endTime":2739.327,"body":"pretty much try to do almost all"},{"speaker":"[bryan_boorstein]","startTime":2733.357,"endTime":2739.327,"body":"of my pressing movements and specifically set movements"},{"speaker":"[bryan_boorstein]","startTime":2739.367,"endTime":2743.233,"body":"with cables now but the other thing"},{"speaker":"[bryan_boorstein]","startTime":2739.367,"endTime":2743.233,"body":"that really helped me and this is a"},{"speaker":"[bryan_boorstein]","startTime":2743.273,"endTime":2748.281,"body":"bit fringe but back in the cross"},{"speaker":"[bryan_boorstein]","startTime":2743.273,"endTime":2748.281,"body":"fit days we used something called voudou floss"},{"speaker":"[bryan_boorstein]","startTime":2748.943,"endTime":2753.61,"body":"which was created by kelly stir and"},{"speaker":"[bryan_boorstein]","startTime":2748.943,"endTime":2753.61,"body":"it's like kind of it's like a b"},{"speaker":"[bryan_boorstein]","startTime":2753.791,"endTime":2758.539,"body":"f r band almost that you can"},{"speaker":"[bryan_boorstein]","startTime":2753.791,"endTime":2758.539,"body":"wrap really tight as a distraction around your"},{"speaker":"[bryan_boorstein]","startTime":2758.599,"endTime":2762.806,"body":"joint and so the protocol that we"},{"speaker":"[bryan_boorstein]","startTime":2758.599,"endTime":2762.806,"body":"would use when we had elbow pain a"},{"speaker":"[bryan_boorstein]","startTime":2762.906,"endTime":2768.415,"body":"cross fit was to wrap it just"},{"speaker":"[bryan_boorstein]","startTime":2762.906,"endTime":2768.415,"body":"above the elbow and then do a series"},{"speaker":"[bryan_boorstein]","startTime":2768.515,"endTime":2772.622,"body":"of elbowflexions so you would be kind"},{"speaker":"[bryan_boorstein]","startTime":2768.515,"endTime":2772.622,"body":"of do some curls with it on and"},{"speaker":"[bryan_boorstein]","startTime":2772.662,"endTime":2776.108,"body":"then you would do some like try"},{"speaker":"[bryan_boorstein]","startTime":2772.662,"endTime":2776.108,"body":"set push up with it on and then"},{"speaker":"[bryan_boorstein]","startTime":2776.148,"endTime":2779.133,"body":"you would kind of hang from a"},{"speaker":"[bryan_boorstein]","startTime":2776.148,"endTime":2779.133,"body":"bar some rings and kind of like twist"},{"speaker":"[bryan_boorstein]","startTime":2779.193,"endTime":2783.38,"body":"your torso around a little bit and"},{"speaker":"[bryan_boorstein]","startTime":2779.193,"endTime":2783.38,"body":"then finish with some more elbowflexions all with"},{"speaker":"[bryan_boorstein]","startTime":2783.42,"endTime":2786.465,"body":"the band on and it was awful"},{"speaker":"[bryan_boorstein]","startTime":2783.42,"endTime":2786.465,"body":"like it would make it feel like your"},{"speaker":"[bryan_boorstein]","startTime":2786.525,"endTime":2790.452,"body":"elbow is literally going to pop out"},{"speaker":"[bryan_boorstein]","startTime":2786.525,"endTime":2790.452,"body":"of the joint but once you would take"},{"speaker":"[bryan_boorstein]","startTime":2790.492,"endTime":2795.099,"body":"it off i don't know if it"},{"speaker":"[bryan_boorstein]","startTime":2790.492,"endTime":2795.099,"body":"was just like the psychological piece of oh"},{"speaker":"[bryan_boorstein]","startTime":2795.14,"endTime":2797.383,"body":"my god i thought my elbow was"},{"speaker":"[bryan_boorstein]","startTime":2795.14,"endTime":2797.383,"body":"going to pop out of the joint and"},{"speaker":"[bryan_boorstein]","startTime":2797.443,"endTime":2802.171,"body":"now it doesn't feel that way but"},{"speaker":"[bryan_boorstein]","startTime":2797.443,"endTime":2802.171,"body":"it very much helped at least acutely in"},{"speaker":"[bryan_boorstein]","startTime":2802.231,"endTime":2806.539,"body":"the moment to the point where i"},{"speaker":"[bryan_boorstein]","startTime":2802.231,"endTime":2806.539,"body":"could train pain free and then you know"},{"speaker":"[bryan_boorstein]","startTime":2806.639,"endTime":2810.886,"body":"after training would call down and the"},{"speaker":"[bryan_boorstein]","startTime":2806.639,"endTime":2810.886,"body":"northmans would go away and stuff that it"},{"speaker":"[bryan_boorstein]","startTime":2810.906,"endTime":2815.977,"body":"would come back again but at least"},{"speaker":"[bryan_boorstein]","startTime":2810.906,"endTime":2815.977,"body":"it provided a distraction before training so i"},{"speaker":"[bryan_boorstein]","startTime":2816.017,"endTime":2819.982,"body":"could get a good quality training session"},{"speaker":"[bryan_boorstein]","startTime":2816.017,"endTime":2819.982,"body":"in and it definitely didn't feel worse afterwards"},{"speaker":"[aaron_straker]","startTime":2822.12,"endTime":2824.884,"body":"yeah i remember that stuff man those"},{"speaker":"[aaron_straker]","startTime":2822.12,"endTime":2824.884,"body":"days were"},{"speaker":"[bryan_boorstein]","startTime":2825.336,"endTime":2826.836,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2825.545,"endTime":2829.813,"body":"it was insane like how much i"},{"speaker":"[aaron_straker]","startTime":2825.545,"endTime":2829.813,"body":"needed to use that like there was there"},{"speaker":"[aaron_straker]","startTime":2829.833,"endTime":2834.245,"body":"was period in my life where i"},{"speaker":"[aaron_straker]","startTime":2829.833,"endTime":2834.245,"body":"was flossing my knees like multiple times day"},{"speaker":"[aaron_straker]","startTime":2835.42,"endTime":2835.74,"body":"i haven't"},{"speaker":"[bryan_boorstein]","startTime":2835.646,"endTime":2835.77,"body":"yep"},{"speaker":"[aaron_straker]","startTime":2835.78,"endTime":2838.143,"body":"touched it i don't even i don't"},{"speaker":"[aaron_straker]","startTime":2835.78,"endTime":2838.143,"body":"know if i have any i haven't probably"},{"speaker":"[aaron_straker]","startTime":2838.183,"endTime":2838.784,"body":"touched on like four"},{"speaker":"[bryan_boorstein]","startTime":2838.776,"endTime":2839.182,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2838.884,"endTime":2840.045,"body":"years o my nees feel great"},{"speaker":"[bryan_boorstein]","startTime":2840.075,"endTime":2840.936,"body":"h yeah"},{"speaker":"[aaron_straker]","startTime":2840.446,"endTime":2840.606,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":2841.256,"endTime":2841.438,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2841.668,"endTime":2844.161,"body":"yeah remember the first"},{"speaker":"[bryan_boorstein]","startTime":2844.117,"endTime":2844.258,"body":"once"},{"speaker":"[aaron_straker]","startTime":2844.221,"endTime":2844.461,"body":"time"},{"speaker":"[bryan_boorstein]","startTime":2844.298,"endTime":2844.8,"body":"you train"},{"speaker":"[aaron_straker]","startTime":2845.322,"endTime":2848.207,"body":"the first time it was for one"},{"speaker":"[aaron_straker]","startTime":2845.322,"endTime":2848.207,"body":"of my knees like you did it on"},{"speaker":"[aaron_straker]","startTime":2848.287,"endTime":2853.276,"body":"me in the north north the cast"},{"speaker":"[aaron_straker]","startTime":2848.287,"endTime":2853.276,"body":"street gym and like it was absolutely horrid"},{"speaker":"[aaron_straker]","startTime":2853.396,"endTime":2853.797,"body":"it was so"},{"speaker":"[bryan_boorstein]","startTime":2853.716,"endTime":2855.576,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2853.857,"endTime":2855.763,"body":"much worse than i was expecting oh"},{"speaker":"[bryan_boorstein]","startTime":2856.506,"endTime":2856.707,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2856.7,"endTime":2857.36,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2857.648,"endTime":2862.256,"body":"uh no yeah it's it is really"},{"speaker":"[bryan_boorstein]","startTime":2857.648,"endTime":2862.256,"body":"awful but i do think it helps so"},{"speaker":"[aaron_straker]","startTime":2862.57,"endTime":2862.691,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2863.418,"endTime":2863.738,"body":"anyways"},{"speaker":"[aaron_straker]","startTime":2863.84,"endTime":2864.102,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2864.5,"endTime":2866.803,"body":"the next question is how to fix"},{"speaker":"[bryan_boorstein]","startTime":2864.5,"endTime":2866.803,"body":"scapular"},{"speaker":"[aaron_straker]","startTime":2866.27,"endTime":2866.51,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2866.924,"endTime":2871.231,"body":"winging on and shoulder and i don't"},{"speaker":"[bryan_boorstein]","startTime":2866.924,"endTime":2871.231,"body":"even want to address this i think that"},{"speaker":"[bryan_boorstein]","startTime":2871.251,"endTime":2875.318,"body":"this goes beyond my scope i think"},{"speaker":"[bryan_boorstein]","startTime":2871.251,"endTime":2875.318,"body":"you need to go see a p t"},{"speaker":"[bryan_boorstein]","startTime":2875.879,"endTime":2879.825,"body":"or something get some imaging work done"},{"speaker":"[bryan_boorstein]","startTime":2875.879,"endTime":2879.825,"body":"i don't really have much to say on"},{"speaker":"[bryan_boorstein]","startTime":2879.865,"endTime":2879.985,"body":"that"},{"speaker":"[aaron_straker]","startTime":2880.301,"endTime":2880.561,"body":"the only"},{"speaker":"[bryan_boorstein]","startTime":2880.515,"endTime":2880.536,"body":"m"},{"speaker":"[aaron_straker]","startTime":2880.601,"endTime":2884.247,"body":"thing i will say on that is"},{"speaker":"[aaron_straker]","startTime":2880.601,"endTime":2884.247,"body":"when you do find out report back because"},{"speaker":"[aaron_straker]","startTime":2884.588,"endTime":2888.334,"body":"i do not believe i have scapular"},{"speaker":"[aaron_straker]","startTime":2884.588,"endTime":2888.334,"body":"winging but i want have one hundred one"},{"speaker":"[aaron_straker]","startTime":2888.374,"endTime":2892.12,"body":"of my shoulders is uneven if you"},{"speaker":"[aaron_straker]","startTime":2888.374,"endTime":2892.12,"body":"ever see a picture of me holding barbell"},{"speaker":"[aaron_straker]","startTime":2892.561,"endTime":2897.368,"body":"my elbows are nowhere near in the"},{"speaker":"[aaron_straker]","startTime":2892.561,"endTime":2897.368,"body":"same position so m yeah if you find"},{"speaker":"[aaron_straker]","startTime":2897.408,"endTime":2898.169,"body":"out report back"},{"speaker":"[bryan_boorstein]","startTime":2898.638,"endTime":2901.743,"body":"yeah i have the same thing yeah"},{"speaker":"[bryan_boorstein]","startTime":2898.638,"endTime":2901.743,"body":"that's one of the reasons i moved away"},{"speaker":"[bryan_boorstein]","startTime":2901.783,"endTime":2904.949,"body":"from bar bells because every time i"},{"speaker":"[bryan_boorstein]","startTime":2901.783,"endTime":2904.949,"body":"would do it it would be two inches"},{"speaker":"[bryan_boorstein]","startTime":2905.67,"endTime":2909.276,"body":"off whether it's you know one side"},{"speaker":"[bryan_boorstein]","startTime":2905.67,"endTime":2909.276,"body":"closer to my face one side further or"},{"speaker":"[bryan_boorstein]","startTime":2909.396,"endTime":2912.802,"body":"one side down one side up it"},{"speaker":"[bryan_boorstein]","startTime":2909.396,"endTime":2912.802,"body":"just never felt good to me after two"},{"speaker":"[bryan_boorstein]","startTime":2912.862,"endTime":2919.373,"body":"thousand fifteen so um how do you"},{"speaker":"[bryan_boorstein]","startTime":2912.862,"endTime":2919.373,"body":"rate the strate lift for glut training at"},{"speaker":"[bryan_boorstein]","startTime":2919.473,"endTime":2924.232,"body":"home hard to load vee and legs"},{"speaker":"[bryan_boorstein]","startTime":2919.473,"endTime":2924.232,"body":"look wide you have any thoughts on that"},{"speaker":"[aaron_straker]","startTime":2924.85,"endTime":2927.758,"body":"i don't know what the strattlelift is"},{"speaker":"[aaron_straker]","startTime":2924.85,"endTime":2927.758,"body":"to be completely honest"},{"speaker":"[bryan_boorstein]","startTime":2929.336,"endTime":2935.105,"body":"okay so i don't think it's a"},{"speaker":"[bryan_boorstein]","startTime":2929.336,"endTime":2935.105,"body":"great glut training lift in fact i generally"},{"speaker":"[bryan_boorstein]","startTime":2935.185,"endTime":2937.429,"body":"programme it more for adductors when i"},{"speaker":"[bryan_boorstein]","startTime":2935.185,"endTime":2937.429,"body":"program"},{"speaker":"[aaron_straker]","startTime":2937.22,"endTime":2937.507,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2937.509,"endTime":2941.596,"body":"it so i'm not sure if this"},{"speaker":"[bryan_boorstein]","startTime":2937.509,"endTime":2941.596,"body":"person is a pair on"},{"speaker":"[aaron_straker]","startTime":2941.57,"endTime":2941.772,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2941.956,"endTime":2947.463,"body":"client or not but i do tend"},{"speaker":"[bryan_boorstein]","startTime":2941.956,"endTime":2947.463,"body":"to program this movement in our dumb bell"},{"speaker":"[bryan_boorstein]","startTime":2947.643,"endTime":2951.292,"body":"only programs and i usually tend to"},{"speaker":"[bryan_boorstein]","startTime":2947.643,"endTime":2951.292,"body":"program"},{"speaker":"[aaron_straker]","startTime":2951.418,"endTime":2951.599,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2951.493,"endTime":2951.894,"body":"in our dumb"},{"speaker":"[aaron_straker]","startTime":2951.85,"endTime":2951.991,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2951.935,"endTime":2958.161,"body":"bell only programs usually in place of"},{"speaker":"[bryan_boorstein]","startTime":2951.935,"endTime":2958.161,"body":"a glut movement so that might be where"},{"speaker":"[bryan_boorstein]","startTime":2958.582,"endTime":2959.543,"body":"the confusion comes"},{"speaker":"[aaron_straker]","startTime":2959.467,"endTime":2959.63,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":2959.663,"endTime":2965.614,"body":"in but it's more because i understand"},{"speaker":"[bryan_boorstein]","startTime":2959.663,"endTime":2965.614,"body":"that i can't just have you do single"},{"speaker":"[bryan_boorstein]","startTime":2965.694,"endTime":2970.474,"body":"leg dum bell hip thrusts all the"},{"speaker":"[bryan_boorstein]","startTime":2965.694,"endTime":2970.474,"body":"time because"},{"speaker":"[aaron_straker]","startTime":2970.505,"endTime":2970.586,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2970.614,"endTime":2974.944,"body":"it's just not heavy enough like i"},{"speaker":"[bryan_boorstein]","startTime":2970.614,"endTime":2974.944,"body":"can't have you do by lateral hip thrusts"},{"speaker":"[bryan_boorstein]","startTime":2975.686,"endTime":2979.011,"body":"with dumb bell because it's just not"},{"speaker":"[bryan_boorstein]","startTime":2975.686,"endTime":2979.011,"body":"heavy enough for eighty ninety"},{"speaker":"[aaron_straker]","startTime":2978.961,"endTime":2979.123,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2979.111,"endTime":2983.839,"body":"per cent of the people um and"},{"speaker":"[bryan_boorstein]","startTime":2979.111,"endTime":2983.839,"body":"it's very uncomfortable to also load a dumb"},{"speaker":"[bryan_boorstein]","startTime":2983.879,"endTime":2987.165,"body":"bell on your hips and so the"},{"speaker":"[bryan_boorstein]","startTime":2983.879,"endTime":2987.165,"body":"way i look at this lift is that"},{"speaker":"[bryan_boorstein]","startTime":2987.185,"endTime":2992.554,"body":"you're getting some glue stimulus from doing"},{"speaker":"[bryan_boorstein]","startTime":2987.185,"endTime":2992.554,"body":"it but i think it's more of an"},{"speaker":"[bryan_boorstein]","startTime":2992.614,"endTime":2999.545,"body":"adductor movement pattern and ultimately it's just"},{"speaker":"[bryan_boorstein]","startTime":2992.614,"endTime":2999.545,"body":"a way to add some additional lower body"},{"speaker":"[bryan_boorstein]","startTime":2999.806,"endTime":3004.754,"body":"human that isn't necessarily going to be"},{"speaker":"[bryan_boorstein]","startTime":2999.806,"endTime":3004.754,"body":"specific to your quads your hams your gluts"},{"speaker":"[bryan_boorstein]","startTime":3004.834,"endTime":3009.562,"body":"or wherever it's more of kind of"},{"speaker":"[bryan_boorstein]","startTime":3004.834,"endTime":3009.562,"body":"like a decently overall well rounded movement that"},{"speaker":"[bryan_boorstein]","startTime":3009.602,"endTime":3013.589,"body":"you can do at home and get"},{"speaker":"[bryan_boorstein]","startTime":3009.602,"endTime":3013.589,"body":"some benefit from um and so i tend"},{"speaker":"[bryan_boorstein]","startTime":3013.609,"endTime":3017.256,"body":"to program it may be once a"},{"speaker":"[bryan_boorstein]","startTime":3013.609,"endTime":3017.256,"body":"cycle in the dumb bell only programs at"},{"speaker":"[bryan_boorstein]","startTime":3017.296,"endTime":3017.757,"body":"paragon"},{"speaker":"[aaron_straker]","startTime":3018.31,"endTime":3018.821,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3018.338,"endTime":3021.784,"body":"but i'm definitely not doing it for"},{"speaker":"[bryan_boorstein]","startTime":3018.338,"endTime":3021.784,"body":"gluts specifically"},{"speaker":"[aaron_straker]","startTime":3023.691,"endTime":3026.857,"body":"for some reason i was like reading"},{"speaker":"[aaron_straker]","startTime":3023.691,"endTime":3026.857,"body":"it like okay strata lift"},{"speaker":"[bryan_boorstein]","startTime":3026.756,"endTime":3029.156,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3026.977,"endTime":3030.122,"body":"im and maybe it's one of those"},{"speaker":"[aaron_straker]","startTime":3026.977,"endTime":3030.122,"body":"weird like dead lifts where one foot's like"},{"speaker":"[aaron_straker]","startTime":3030.182,"endTime":3032.246,"body":"in front of the bar and the"},{"speaker":"[aaron_straker]","startTime":3030.182,"endTime":3032.246,"body":"other foot like behind the bar"},{"speaker":"[bryan_boorstein]","startTime":3032.459,"endTime":3032.781,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3033.368,"endTime":3036.317,"body":"when you when you started and i"},{"speaker":"[aaron_straker]","startTime":3033.368,"endTime":3036.317,"body":"was like okay i'm a moron i know"},{"speaker":"[aaron_straker]","startTime":3036.377,"endTime":3038.184,"body":"exactly what this is so"},{"speaker":"[bryan_boorstein]","startTime":3038.778,"endTime":3040.843,"body":"yeah we call it the sumo range"},{"speaker":"[aaron_straker]","startTime":3040.673,"endTime":3040.941,"body":"mazin"},{"speaker":"[bryan_boorstein]","startTime":3040.903,"endTime":3041.845,"body":"of motion squat"},{"speaker":"[aaron_straker]","startTime":3042.091,"endTime":3042.273,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3042.547,"endTime":3043.148,"body":"in paragon"},{"speaker":"[aaron_straker]","startTime":3043.28,"endTime":3043.422,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3043.489,"endTime":3045.694,"body":"which i think is may be a"},{"speaker":"[bryan_boorstein]","startTime":3043.489,"endTime":3045.694,"body":"more common name for it"},{"speaker":"[aaron_straker]","startTime":3046.191,"endTime":3046.513,"body":"perfect"},{"speaker":"[bryan_boorstein]","startTime":3046.516,"endTime":3046.716,"body":"um"},{"speaker":"[aaron_straker]","startTime":3046.613,"endTime":3047.256,"body":"perfect name there"},{"speaker":"[bryan_boorstein]","startTime":3047.457,"endTime":3048.74,"body":"but other people say strata lift"},{"speaker":"[aaron_straker]","startTime":3049.06,"endTime":3049.243,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3049.26,"endTime":3052.225,"body":"the next question i don't have anything"},{"speaker":"[bryan_boorstein]","startTime":3049.26,"endTime":3052.225,"body":"that i think it was answered by himself"},{"speaker":"[bryan_boorstein]","startTime":3052.305,"endTime":3056.472,"body":"he said why do i p three"},{"speaker":"[bryan_boorstein]","startTime":3052.305,"endTime":3056.472,"body":"to four times during training i train for"},{"speaker":"[bryan_boorstein]","startTime":3056.533,"endTime":3061.238,"body":"two hours and drink two to three"},{"speaker":"[bryan_boorstein]","startTime":3056.533,"endTime":3061.238,"body":"ers and so aaron and i kind of"},{"speaker":"[bryan_boorstein]","startTime":3061.258,"endTime":3064.761,"body":"look at each other and we're like"},{"speaker":"[bryan_boorstein]","startTime":3061.258,"endTime":3064.761,"body":"well that's probably why you're being three or"},{"speaker":"[bryan_boorstein]","startTime":3064.841,"endTime":3065.742,"body":"four times like"},{"speaker":"[aaron_straker]","startTime":3065.8,"endTime":3066.044,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3066.263,"endTime":3067.584,"body":"two three leaders a lot of water"},{"speaker":"[aaron_straker]","startTime":3067.87,"endTime":3069.715,"body":"especially for like a two hour period"},{"speaker":"[bryan_boorstein]","startTime":3069.446,"endTime":3070.011,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3069.776,"endTime":3070.438,"body":"like i probably"},{"speaker":"[bryan_boorstein]","startTime":3070.856,"endTime":3070.999,"body":"yes"},{"speaker":"[aaron_straker]","startTime":3071.26,"endTime":3074.705,"body":"i'm probably at the gym for seventy"},{"speaker":"[aaron_straker]","startTime":3071.26,"endTime":3074.705,"body":"five minutes p kind of right as i"},{"speaker":"[aaron_straker]","startTime":3074.785,"endTime":3077.73,"body":"get there and then i'm kind of"},{"speaker":"[aaron_straker]","startTime":3074.785,"endTime":3077.73,"body":"weird and i'll just hold it till i'm"},{"speaker":"[aaron_straker]","startTime":3077.79,"endTime":3082.118,"body":"done don't ask me why i just"},{"speaker":"[aaron_straker]","startTime":3077.79,"endTime":3082.118,"body":"want to be done but yeah i would"},{"speaker":"[aaron_straker]","startTime":3082.158,"endTime":3085.771,"body":"say i mean to three leaders is"},{"speaker":"[aaron_straker]","startTime":3082.158,"endTime":3085.771,"body":"considerable"},{"speaker":"[bryan_boorstein]","startTime":3085.727,"endTime":3085.907,"body":"that's"},{"speaker":"[aaron_straker]","startTime":3085.931,"endTime":3086.232,"body":"amount"},{"speaker":"[bryan_boorstein]","startTime":3085.988,"endTime":3086.609,"body":"significant"},{"speaker":"[aaron_straker]","startTime":3086.533,"endTime":3086.713,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3086.87,"endTime":3087.07,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3087.175,"endTime":3087.355,"body":"that's"},{"speaker":"[bryan_boorstein]","startTime":3087.211,"endTime":3087.612,"body":"yeah yeah"},{"speaker":"[aaron_straker]","startTime":3087.475,"endTime":3087.896,"body":"probably"},{"speaker":"[bryan_boorstein]","startTime":3087.812,"endTime":3087.972,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3087.956,"endTime":3088.117,"body":"why"},{"speaker":"[bryan_boorstein]","startTime":3089.928,"endTime":3094.603,"body":"i agree okay next question you want"},{"speaker":"[bryan_boorstein]","startTime":3089.928,"endTime":3094.603,"body":"to hit this one over"},{"speaker":"[aaron_straker]","startTime":3094.52,"endTime":3094.68,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3094.663,"endTime":3094.804,"body":"here"},{"speaker":"[aaron_straker]","startTime":3095.02,"endTime":3099.404,"body":"best tips to approach r r in"},{"speaker":"[aaron_straker]","startTime":3095.02,"endTime":3099.404,"body":"training coming out of a de load why"},{"speaker":"[aaron_straker]","startTime":3099.504,"endTime":3101.446,"body":"not go to zero to one r"},{"speaker":"[bryan_boorstein]","startTime":3101.517,"endTime":3102.266,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3102.166,"endTime":3102.247,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":3102.476,"endTime":3102.762,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3102.707,"endTime":3103.207,"body":"r r"},{"speaker":"[bryan_boorstein]","startTime":3103.436,"endTime":3103.739,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3103.648,"endTime":3104.949,"body":"the week after de load"},{"speaker":"[bryan_boorstein]","startTime":3106.807,"endTime":3110.173,"body":"yeah so i think the answer here"},{"speaker":"[bryan_boorstein]","startTime":3106.807,"endTime":3110.173,"body":"is that you know if you're de loading"},{"speaker":"[bryan_boorstein]","startTime":3110.273,"endTime":3116.884,"body":"you're doing it to flush fatigue and"},{"speaker":"[bryan_boorstein]","startTime":3110.273,"endTime":3116.884,"body":"possibly resensitize a little bit and if you"},{"speaker":"[bryan_boorstein]","startTime":3117.024,"endTime":3123.234,"body":"are doing a load week which is"},{"speaker":"[bryan_boorstein]","startTime":3117.024,"endTime":3123.234,"body":"way further away from failure than you essentially"},{"speaker":"[bryan_boorstein]","startTime":3124.076,"endTime":3128.443,"body":"can get a stimulus just doing a"},{"speaker":"[bryan_boorstein]","startTime":3124.076,"endTime":3128.443,"body":"little bit more than what you did the"},{"speaker":"[bryan_boorstein]","startTime":3128.503,"endTime":3135.214,"body":"prior week and so um if you"},{"speaker":"[bryan_boorstein]","startTime":3128.503,"endTime":3135.214,"body":"were to go to zero to one r"},{"speaker":"[bryan_boorstein]","startTime":3135.334,"endTime":3140.403,"body":"i r the week after de load"},{"speaker":"[bryan_boorstein]","startTime":3135.334,"endTime":3140.403,"body":"it's likely that you will get really really"},{"speaker":"[bryan_boorstein]","startTime":3140.483,"endTime":3146.934,"body":"sore because you kind of had that"},{"speaker":"[bryan_boorstein]","startTime":3140.483,"endTime":3146.934,"body":"like resensitivization week lower effort not really grinding"},{"speaker":"[bryan_boorstein]","startTime":3147.014,"endTime":3151.121,"body":"super hard um and then even if"},{"speaker":"[bryan_boorstein]","startTime":3147.014,"endTime":3151.121,"body":"you know you you say hey well i'm"},{"speaker":"[bryan_boorstein]","startTime":3151.161,"endTime":3154.667,"body":"not going to get sore maybe i"},{"speaker":"[bryan_boorstein]","startTime":3151.161,"endTime":3154.667,"body":"follow a really low volume program something like"},{"speaker":"[bryan_boorstein]","startTime":3154.727,"endTime":3160.616,"body":"that uh my my statement would just"},{"speaker":"[bryan_boorstein]","startTime":3154.727,"endTime":3160.616,"body":"be that you just don't need to so"},{"speaker":"[bryan_boorstein]","startTime":3160.796,"endTime":3163.781,"body":"where are you going to go from"},{"speaker":"[bryan_boorstein]","startTime":3160.796,"endTime":3163.781,"body":"there i think would be the next question"},{"speaker":"[bryan_boorstein]","startTime":3163.841,"endTime":3166.726,"body":"to ask because like okay you went"},{"speaker":"[bryan_boorstein]","startTime":3163.841,"endTime":3166.726,"body":"zero to one r r the week right"},{"speaker":"[bryan_boorstein]","startTime":3166.826,"endTime":3171.915,"body":"after de load do you plan on"},{"speaker":"[bryan_boorstein]","startTime":3166.826,"endTime":3171.915,"body":"just training the next six weeks at zero"},{"speaker":"[bryan_boorstein]","startTime":3171.995,"endTime":3177.324,"body":"to one i are because i'll use"},{"speaker":"[bryan_boorstein]","startTime":3171.995,"endTime":3177.324,"body":"an anecdote here when i was younger i"},{"speaker":"[bryan_boorstein]","startTime":3177.404,"endTime":3182.492,"body":"didn't understand the need to ramp up"},{"speaker":"[bryan_boorstein]","startTime":3177.404,"endTime":3182.492,"body":"effort at all and i kind of trained"},{"speaker":"[bryan_boorstein]","startTime":3182.532,"endTime":3186.94,"body":"like that too i just basically wet"},{"speaker":"[bryan_boorstein]","startTime":3182.532,"endTime":3186.94,"body":"to failure on everything all the time and"},{"speaker":"[bryan_boorstein]","startTime":3186.98,"endTime":3191.828,"body":"what would happen is that i would"},{"speaker":"[bryan_boorstein]","startTime":3186.98,"endTime":3191.828,"body":"hit a wall by week two or three"},{"speaker":"[bryan_boorstein]","startTime":3192.289,"endTime":3195.955,"body":"of a cycle and then i would"},{"speaker":"[bryan_boorstein]","startTime":3192.289,"endTime":3195.955,"body":"spend the next two or three weeks just"},{"speaker":"[bryan_boorstein]","startTime":3196.075,"endTime":3200.182,"body":"beating it gainst that wall not making"},{"speaker":"[bryan_boorstein]","startTime":3196.075,"endTime":3200.182,"body":"progress and all of the people i was"},{"speaker":"[bryan_boorstein]","startTime":3200.242,"endTime":3204.249,"body":"reading at the time this would be"},{"speaker":"[bryan_boorstein]","startTime":3200.242,"endTime":3204.249,"body":"like late nineties early two thousands were talking"},{"speaker":"[bryan_boorstein]","startTime":3204.309,"endTime":3211.06,"body":"about how you want to give yourself"},{"speaker":"[bryan_boorstein]","startTime":3204.309,"endTime":3211.06,"body":"one way to build momentum for the cycle"},{"speaker":"[bryan_boorstein]","startTime":3211.4,"endTime":3216.769,"body":"and as you know this uh go"},{"speaker":"[bryan_boorstein]","startTime":3211.4,"endTime":3216.769,"body":"getter eighteen to twenty one year old i"},{"speaker":"[bryan_boorstein]","startTime":3216.89,"endTime":3220.976,"body":"just was like no i want the"},{"speaker":"[bryan_boorstein]","startTime":3216.89,"endTime":3220.976,"body":"most stimulus as quickly as possibe all the"},{"speaker":"[bryan_boorstein]","startTime":3221.016,"endTime":3225.183,"body":"time i don't want to play this"},{"speaker":"[bryan_boorstein]","startTime":3221.016,"endTime":3225.183,"body":"long game and so i would do everything"},{"speaker":"[bryan_boorstein]","startTime":3225.203,"endTime":3228.289,"body":"to failure and i would hit a"},{"speaker":"[bryan_boorstein]","startTime":3225.203,"endTime":3228.289,"body":"wall and get stuck and progress would stop"},{"speaker":"[bryan_boorstein]","startTime":3228.409,"endTime":3232.015,"body":"and then i would have to either"},{"speaker":"[bryan_boorstein]","startTime":3228.409,"endTime":3232.015,"body":"switch programs which is kind of just like"},{"speaker":"[bryan_boorstein]","startTime":3232.075,"endTime":3238.385,"body":"a heat code to think you're making"},{"speaker":"[bryan_boorstein]","startTime":3232.075,"endTime":3238.385,"body":"progress without actually making progress so anyways i"},{"speaker":"[bryan_boorstein]","startTime":3238.446,"endTime":3245.238,"body":"think that you know if if you"},{"speaker":"[bryan_boorstein]","startTime":3238.446,"endTime":3245.238,"body":"want to consistently assess progress over time then"},{"speaker":"[bryan_boorstein]","startTime":3245.64,"endTime":3249.373,"body":"giving yourself a bit of runway to"},{"speaker":"[bryan_boorstein]","startTime":3245.64,"endTime":3249.373,"body":"build some momentum is probably a prudent move"},{"speaker":"[aaron_straker]","startTime":3251.23,"endTime":3255.397,"body":"yeah i agree and the only thing"},{"speaker":"[aaron_straker]","startTime":3251.23,"endTime":3255.397,"body":"i will add is i don't necessarily think"},{"speaker":"[aaron_straker]","startTime":3255.457,"endTime":3258.843,"body":"you need to go from like the"},{"speaker":"[aaron_straker]","startTime":3255.457,"endTime":3258.843,"body":"okay week one is you know five r"},{"speaker":"[aaron_straker]","startTime":3259.203,"endTime":3264.099,"body":"r for three but at least i"},{"speaker":"[aaron_straker]","startTime":3259.203,"endTime":3264.099,"body":"would say it to in the beginning and"},{"speaker":"[aaron_straker]","startTime":3264.179,"endTime":3264.724,"body":"being honest"},{"speaker":"[bryan_boorstein]","startTime":3264.448,"endTime":3264.629,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3264.824,"endTime":3265.026,"body":"there"},{"speaker":"[bryan_boorstein]","startTime":3266.246,"endTime":3269.11,"body":"and the way that i program it"},{"speaker":"[bryan_boorstein]","startTime":3266.246,"endTime":3269.11,"body":"to if this person is aware as you"},{"speaker":"[bryan_boorstein]","startTime":3269.15,"endTime":3273.978,"body":"know i i approach the short overload"},{"speaker":"[bryan_boorstein]","startTime":3269.15,"endTime":3273.978,"body":"movements different than the lengthened ones and so"},{"speaker":"[bryan_boorstein]","startTime":3274.279,"endTime":3277.104,"body":"i don't think it's like the worst"},{"speaker":"[bryan_boorstein]","startTime":3274.279,"endTime":3277.104,"body":"in the world if you were to go"},{"speaker":"[bryan_boorstein]","startTime":3277.184,"endTime":3278.867,"body":"like one to two are on a"},{"speaker":"[bryan_boorstein]","startTime":3277.184,"endTime":3278.867,"body":"short"},{"speaker":"[aaron_straker]","startTime":3278.941,"endTime":3279.123,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3278.947,"endTime":3282.292,"body":"overload movement right out of de load"},{"speaker":"[bryan_boorstein]","startTime":3278.947,"endTime":3282.292,"body":"like the fatigue is super low et cetera"},{"speaker":"[bryan_boorstein]","startTime":3282.393,"endTime":3285.257,"body":"i mean even if you were to"},{"speaker":"[bryan_boorstein]","startTime":3282.393,"endTime":3285.257,"body":"go to failure on like a lateral raiser"},{"speaker":"[bryan_boorstein]","startTime":3285.478,"endTime":3289.244,"body":"a bicep curl i don't think that"},{"speaker":"[bryan_boorstein]","startTime":3285.478,"endTime":3289.244,"body":"that's really that big of a deal i"},{"speaker":"[bryan_boorstein]","startTime":3289.284,"endTime":3293.258,"body":"would think it more like the length"},{"speaker":"[bryan_boorstein]","startTime":3289.284,"endTime":3293.258,"body":"and compound movements something where you would maybe"},{"speaker":"[bryan_boorstein]","startTime":3293.358,"endTime":3299.904,"body":"want to ramp up a little bit"},{"speaker":"[bryan_boorstein]","startTime":3293.358,"endTime":3299.904,"body":"slower um aron do you prioritize seasonal foods"},{"speaker":"[aaron_straker]","startTime":3300.361,"endTime":3304.428,"body":"i mean i would say probably one"},{"speaker":"[aaron_straker]","startTime":3300.361,"endTime":3304.428,"body":"of my all time favorite times of the"},{"speaker":"[aaron_straker]","startTime":3304.488,"endTime":3306.251,"body":"year or when those strawberries"},{"speaker":"[bryan_boorstein]","startTime":3306.116,"endTime":3306.746,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3306.932,"endTime":3312.361,"body":"are just so perfectly ripe that they"},{"speaker":"[aaron_straker]","startTime":3306.932,"endTime":3312.361,"body":"taste like candy prioritize"},{"speaker":"[bryan_boorstein]","startTime":3311.876,"endTime":3312.016,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3312.862,"endTime":3318.131,"body":"that feeling very high in my memories"},{"speaker":"[aaron_straker]","startTime":3312.862,"endTime":3318.131,"body":"and things i look forward to in the"},{"speaker":"[aaron_straker]","startTime":3318.191,"endTime":3324.602,"body":"future um aside from that kind of"},{"speaker":"[aaron_straker]","startTime":3318.191,"endTime":3324.602,"body":"joke not really i mean like winter squashes"},{"speaker":"[bryan_boorstein]","startTime":3324.518,"endTime":3325.256,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3324.923,"endTime":3327.749,"body":"when they come around the my favorite"},{"speaker":"[aaron_straker]","startTime":3324.923,"endTime":3327.749,"body":"being the delacotta"},{"speaker":"[bryan_boorstein]","startTime":3327.296,"endTime":3327.396,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3327.809,"endTime":3329.954,"body":"squash in the fall time when things"},{"speaker":"[aaron_straker]","startTime":3327.809,"endTime":3329.954,"body":"are"},{"speaker":"[bryan_boorstein]","startTime":3329.888,"endTime":3329.989,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3330.175,"endTime":3336.705,"body":"available but with you know modern farming"},{"speaker":"[aaron_straker]","startTime":3330.175,"endTime":3336.705,"body":"practices and stuff you can pretty much have"},{"speaker":"[aaron_straker]","startTime":3336.905,"endTime":3342.764,"body":"things available at any point i don't"},{"speaker":"[aaron_straker]","startTime":3336.905,"endTime":3342.764,"body":"overly do any prioridization"},{"speaker":"[bryan_boorstein]","startTime":3342.806,"endTime":3344.186,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3343.83,"endTime":3344.594,"body":"seasonal foods"},{"speaker":"[bryan_boorstein]","startTime":3344.546,"endTime":3344.813,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3344.735,"endTime":3346.615,"body":"really what about you brian"},{"speaker":"[bryan_boorstein]","startTime":3347.718,"endTime":3351.564,"body":"yeah i don't either i was actually"},{"speaker":"[aaron_straker]","startTime":3351.46,"endTime":3351.762,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3351.624,"endTime":3355.831,"body":"laughing about it when i read this"},{"speaker":"[bryan_boorstein]","startTime":3351.624,"endTime":3355.831,"body":"question because literally just yesterday right before reading"},{"speaker":"[bryan_boorstein]","startTime":3355.871,"endTime":3360.219,"body":"this question i went to the grocery"},{"speaker":"[bryan_boorstein]","startTime":3355.871,"endTime":3360.219,"body":"store and all that they had bags and"},{"speaker":"[bryan_boorstein]","startTime":3360.319,"endTime":3365.588,"body":"bags of delicious looking red cherries and"},{"speaker":"[bryan_boorstein]","startTime":3360.319,"endTime":3365.588,"body":"my first thought was what the fuck are"},{"speaker":"[bryan_boorstein]","startTime":3365.728,"endTime":3372.078,"body":"red cherries doing in the middle of"},{"speaker":"[bryan_boorstein]","startTime":3365.728,"endTime":3372.078,"body":"january and so of course they're from like"},{"speaker":"[bryan_boorstein]","startTime":3372.098,"endTime":3377.507,"body":"you know south america or something like"},{"speaker":"[bryan_boorstein]","startTime":3372.098,"endTime":3377.507,"body":"that but my household is obsessed with cherries"},{"speaker":"[bryan_boorstein]","startTime":3377.608,"endTime":3381.895,"body":"and the kids have been begging for"},{"speaker":"[bryan_boorstein]","startTime":3377.608,"endTime":3381.895,"body":"them since summer like every week it's like"},{"speaker":"[bryan_boorstein]","startTime":3381.955,"endTime":3384.84,"body":"can you cherries and i'm like they're"},{"speaker":"[bryan_boorstein]","startTime":3381.955,"endTime":3384.84,"body":"not in the season we can't get them"},{"speaker":"[bryan_boorstein]","startTime":3385.441,"endTime":3389.107,"body":"so i got to the story yesterday"},{"speaker":"[bryan_boorstein]","startTime":3385.441,"endTime":3389.107,"body":"and i bought three bags of red cherries"},{"speaker":"[bryan_boorstein]","startTime":3389.227,"endTime":3393.354,"body":"and and we ate an entire bag"},{"speaker":"[bryan_boorstein]","startTime":3389.227,"endTime":3393.354,"body":"and a half literally in one sitting between"},{"speaker":"[bryan_boorstein]","startTime":3393.414,"endTime":3398.608,"body":"me and the two kids so so"},{"speaker":"[bryan_boorstein]","startTime":3393.414,"endTime":3398.608,"body":"very much not seasonal but but yeah i"},{"speaker":"[bryan_boorstein]","startTime":3398.668,"endTime":3400.653,"body":"love i love a good summer fruit"},{"speaker":"[bryan_boorstein]","startTime":3398.668,"endTime":3400.653,"body":"for sure"},{"speaker":"[aaron_straker]","startTime":3402.393,"endTime":3403.276,"body":"real quick before we jump"},{"speaker":"[bryan_boorstein]","startTime":3403.196,"endTime":3403.461,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3403.296,"endTime":3406.225,"body":"into this next one brian how are"},{"speaker":"[aaron_straker]","startTime":3403.296,"endTime":3406.225,"body":"you on time i know this one will"},{"speaker":"[aaron_straker]","startTime":3406.245,"endTime":3406.526,"body":"probably"},{"speaker":"[bryan_boorstein]","startTime":3406.411,"endTime":3406.612,"body":"i mean"},{"speaker":"[aaron_straker]","startTime":3406.586,"endTime":3407.008,"body":"bleed over"},{"speaker":"[bryan_boorstein]","startTime":3408.396,"endTime":3414.666,"body":"i have to leave normal by seven"},{"speaker":"[bryan_boorstein]","startTime":3408.396,"endTime":3414.666,"body":"fifteen so we have twelve questions left it"},{"speaker":"[bryan_boorstein]","startTime":3414.726,"endTime":3418.833,"body":"looks like um do we want to"},{"speaker":"[bryan_boorstein]","startTime":3414.726,"endTime":3418.833,"body":"hit like a couple more and then we"},{"speaker":"[bryan_boorstein]","startTime":3418.893,"endTime":3421.041,"body":"can finish the last ones up to"},{"speaker":"[bryan_boorstein]","startTime":3418.893,"endTime":3421.041,"body":"start next episode"},{"speaker":"[aaron_straker]","startTime":3421.47,"endTime":3423.994,"body":"let's do that let's see how many"},{"speaker":"[aaron_straker]","startTime":3421.47,"endTime":3423.994,"body":"we can get through here i'll kick"},{"speaker":"[bryan_boorstein]","startTime":3424.018,"endTime":3424.18,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3424.054,"endTime":3424.615,"body":"this this"},{"speaker":"[bryan_boorstein]","startTime":3424.525,"endTime":3424.687,"body":"cool"},{"speaker":"[aaron_straker]","startTime":3424.935,"endTime":3426.618,"body":"next one over to you how do"},{"speaker":"[aaron_straker]","startTime":3424.935,"endTime":3426.618,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":3426.627,"endTime":3426.769,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3426.678,"endTime":3432.869,"body":"approach gym anxiety so the background being"},{"speaker":"[aaron_straker]","startTime":3426.678,"endTime":3432.869,"body":"here leg day hours prior worried about waiting"},{"speaker":"[aaron_straker]","startTime":3432.949,"endTime":3434.945,"body":"for machin s in the crowded gym"},{"speaker":"[bryan_boorstein]","startTime":3437.007,"endTime":3441.515,"body":"yeah i think there's two ways you"},{"speaker":"[bryan_boorstein]","startTime":3437.007,"endTime":3441.515,"body":"can think about anxiety here there's the anxiety"},{"speaker":"[bryan_boorstein]","startTime":3441.555,"endTime":3444.74,"body":"of like oh my god i have"},{"speaker":"[bryan_boorstein]","startTime":3441.555,"endTime":3444.74,"body":"this really hard leg day and i'm already"},{"speaker":"[bryan_boorstein]","startTime":3444.78,"endTime":3447.925,"body":"thinking about how painful it's going to"},{"speaker":"[bryan_boorstein]","startTime":3444.78,"endTime":3447.925,"body":"be to try and hit those four plates"},{"speaker":"[bryan_boorstein]","startTime":3448.106,"endTime":3453.254,"body":"side for ten raps on the hack"},{"speaker":"[bryan_boorstein]","startTime":3448.106,"endTime":3453.254,"body":"squad to use arens example um and then"},{"speaker":"[bryan_boorstein]","startTime":3453.294,"endTime":3457.241,"body":"there's also the anxiety of well what"},{"speaker":"[bryan_boorstein]","startTime":3453.294,"endTime":3457.241,"body":"if i have to wait twenty minutes for"},{"speaker":"[bryan_boorstein]","startTime":3457.341,"endTime":3460.587,"body":"that hack squad and then i'm just"},{"speaker":"[bryan_boorstein]","startTime":3457.341,"endTime":3460.587,"body":"like sitting there building an ty as i'm"},{"speaker":"[bryan_boorstein]","startTime":3460.648,"endTime":3464.399,"body":"waiting for this machine or maybe the"},{"speaker":"[bryan_boorstein]","startTime":3460.648,"endTime":3464.399,"body":"anxiety is literally just the waiting for the"},{"speaker":"[bryan_boorstein]","startTime":3464.44,"endTime":3469.383,"body":"machine and so i think there's a"},{"speaker":"[bryan_boorstein]","startTime":3464.44,"endTime":3469.383,"body":"few different ways to answer that based on"},{"speaker":"[bryan_boorstein]","startTime":3469.544,"endTime":3477.722,"body":"what the actual clarification is there as"},{"speaker":"[bryan_boorstein]","startTime":3469.544,"endTime":3477.722,"body":"far as the anxiety about having a hard"},{"speaker":"[bryan_boorstein]","startTime":3477.862,"endTime":3484.279,"body":"set that you have to do on"},{"speaker":"[bryan_boorstein]","startTime":3477.862,"endTime":3484.279,"body":"leg day i kind of like that there's"},{"speaker":"[bryan_boorstein]","startTime":3484.299,"endTime":3487.605,"body":"like a sense of me that's kind"},{"speaker":"[bryan_boorstein]","startTime":3484.299,"endTime":3487.605,"body":"of like you know that anxiety and those"},{"speaker":"[bryan_boorstein]","startTime":3487.665,"endTime":3492.212,"body":"butterflies in there kind of get me"},{"speaker":"[bryan_boorstein]","startTime":3487.665,"endTime":3492.212,"body":"amped up a little bit and get me"},{"speaker":"[bryan_boorstein]","startTime":3492.312,"endTime":3496.339,"body":"excited for that experience that experience is"},{"speaker":"[bryan_boorstein]","startTime":3492.312,"endTime":3496.339,"body":"kind of why i go to the gym"},{"speaker":"[bryan_boorstein]","startTime":3497.12,"endTime":3502.549,"body":"is to push beyond boundaries and exceed"},{"speaker":"[bryan_boorstein]","startTime":3497.12,"endTime":3502.549,"body":"my own expectation type thing so i think"},{"speaker":"[bryan_boorstein]","startTime":3502.59,"endTime":3508.299,"body":"that that anxiety is kind of feeling"},{"speaker":"[bryan_boorstein]","startTime":3502.59,"endTime":3508.299,"body":"in a way um as far as waiting"},{"speaker":"[bryan_boorstein]","startTime":3508.359,"endTime":3512.306,"body":"for crowded machines in a gym yeah"},{"speaker":"[bryan_boorstein]","startTime":3508.359,"endTime":3512.306,"body":"dude that sucks i mean that gives me"},{"speaker":"[bryan_boorstein]","startTime":3512.406,"endTime":3517.214,"body":"anxiety to that's actually probably my least"},{"speaker":"[bryan_boorstein]","startTime":3512.406,"endTime":3517.214,"body":"favorite part of going to visit san diego"},{"speaker":"[bryan_boorstein]","startTime":3517.334,"endTime":3521.199,"body":"as we're doing for this six weeks"},{"speaker":"[bryan_boorstein]","startTime":3517.334,"endTime":3521.199,"body":"trip coming up is knowing that i have"},{"speaker":"[bryan_boorstein]","startTime":3521.239,"endTime":3525.283,"body":"to go to a commercial gym where"},{"speaker":"[bryan_boorstein]","startTime":3521.239,"endTime":3525.283,"body":"i can't just go at the pace that"},{"speaker":"[bryan_boorstein]","startTime":3525.403,"endTime":3532.331,"body":"i want to go and so the"},{"speaker":"[bryan_boorstein]","startTime":3525.403,"endTime":3532.331,"body":"way that i usually handle this is as"},{"speaker":"[bryan_boorstein]","startTime":3532.591,"endTime":3537.718,"body":"soon as i walk into the gym"},{"speaker":"[bryan_boorstein]","startTime":3532.591,"endTime":3537.718,"body":"before i do anything i walked to the"},{"speaker":"[bryan_boorstein]","startTime":3537.759,"endTime":3543.212,"body":"machine that i want and i will"},{"speaker":"[bryan_boorstein]","startTime":3537.759,"endTime":3543.212,"body":"place my gym bag next to it and"},{"speaker":"[bryan_boorstein]","startTime":3543.252,"endTime":3548.18,"body":"then ask the person how many sets"},{"speaker":"[bryan_boorstein]","startTime":3543.252,"endTime":3548.18,"body":"they have left and basically claim that spot"},{"speaker":"[bryan_boorstein]","startTime":3548.36,"endTime":3552.287,"body":"as next up so whether they have"},{"speaker":"[bryan_boorstein]","startTime":3548.36,"endTime":3552.287,"body":"one set two sets four sets it doesn't"},{"speaker":"[bryan_boorstein]","startTime":3552.307,"endTime":3555.392,"body":"really matter to me i'm going to"},{"speaker":"[bryan_boorstein]","startTime":3552.307,"endTime":3555.392,"body":"set my bag down i'm going to claim"},{"speaker":"[bryan_boorstein]","startTime":3555.753,"endTime":3560.581,"body":"i'm next and then i'm going to"},{"speaker":"[bryan_boorstein]","startTime":3555.753,"endTime":3560.581,"body":"go and i'm gonna go to the bathroom"},{"speaker":"[bryan_boorstein]","startTime":3560.621,"endTime":3565.85,"body":"i'm gonna go fill my water bottle"},{"speaker":"[bryan_boorstein]","startTime":3560.621,"endTime":3565.85,"body":"up make my protein ake um up date"},{"speaker":"[bryan_boorstein]","startTime":3565.97,"endTime":3573.202,"body":"instagram whenever warm up whatever whatever i"},{"speaker":"[bryan_boorstein]","startTime":3565.97,"endTime":3573.202,"body":"need to do that isn't that machine that's"},{"speaker":"[bryan_boorstein]","startTime":3573.222,"endTime":3577.872,"body":"what i'm going to do after i"},{"speaker":"[bryan_boorstein]","startTime":3573.222,"endTime":3577.872,"body":"claim next um and so that for me"},{"speaker":"[bryan_boorstein]","startTime":3578.173,"endTime":3583.211,"body":"at least provides me with something to"},{"speaker":"[bryan_boorstein]","startTime":3578.173,"endTime":3583.211,"body":"do then just sit there waiting for the"},{"speaker":"[bryan_boorstein]","startTime":3583.251,"endTime":3588.379,"body":"machine so i think that that is"},{"speaker":"[bryan_boorstein]","startTime":3583.251,"endTime":3588.379,"body":"helpful you can always ask to work in"},{"speaker":"[bryan_boorstein]","startTime":3588.439,"endTime":3593.227,"body":"with people depending on their strength level"},{"speaker":"[bryan_boorstein]","startTime":3588.439,"endTime":3593.227,"body":"like it's difficult on like squad obviously if"},{"speaker":"[bryan_boorstein]","startTime":3593.328,"endTime":3596.212,"body":"one person is doing four plates and"},{"speaker":"[bryan_boorstein]","startTime":3593.328,"endTime":3596.212,"body":"the other person is doing one plate or"},{"speaker":"[bryan_boorstein]","startTime":3596.292,"endTime":3602.142,"body":"something like that but there's no reason"},{"speaker":"[bryan_boorstein]","startTime":3596.292,"endTime":3602.142,"body":"you also couldn't go and do a antagonist"},{"speaker":"[bryan_boorstein]","startTime":3602.282,"endTime":3606.97,"body":"movement while you're waiting as well so"},{"speaker":"[bryan_boorstein]","startTime":3602.282,"endTime":3606.97,"body":"like if you say hack squat is the"},{"speaker":"[bryan_boorstein]","startTime":3607.01,"endTime":3611.858,"body":"thing you're doing there's no reason you"},{"speaker":"[bryan_boorstein]","startTime":3607.01,"endTime":3611.858,"body":"couldn't go start with leg curls um because"},{"speaker":"[bryan_boorstein]","startTime":3611.898,"endTime":3615.665,"body":"leg girls will have no negative impact"},{"speaker":"[bryan_boorstein]","startTime":3611.898,"endTime":3615.665,"body":"on the hack squat and may in fact"},{"speaker":"[bryan_boorstein]","startTime":3615.725,"endTime":3620.05,"body":"have a pat ositive impact you know"},{"speaker":"[bryan_boorstein]","startTime":3615.725,"endTime":3620.05,"body":"by warming up the hamstring pushing some blood"},{"speaker":"[bryan_boorstein]","startTime":3620.13,"endTime":3624.374,"body":"flow in there giving you something more"},{"speaker":"[bryan_boorstein]","startTime":3620.13,"endTime":3624.374,"body":"cushiony to kind of move off of through"},{"speaker":"[bryan_boorstein]","startTime":3624.394,"endTime":3628.081,"body":"the range of motion so i think"},{"speaker":"[bryan_boorstein]","startTime":3624.394,"endTime":3628.081,"body":"there's a number of ways you can kind"},{"speaker":"[bryan_boorstein]","startTime":3628.121,"endTime":3632.592,"body":"of deal with that i empathize though"},{"speaker":"[bryan_boorstein]","startTime":3628.121,"endTime":3632.592,"body":"i'm not a really huge fan of waiting"},{"speaker":"[bryan_boorstein]","startTime":3632.612,"endTime":3633.274,"body":"for machines either"},{"speaker":"[aaron_straker]","startTime":3634.15,"endTime":3638.097,"body":"yeah i agree however something"},{"speaker":"[bryan_boorstein]","startTime":3637.826,"endTime":3638.516,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3638.157,"endTime":3639.079,"body":"that i think"},{"speaker":"[bryan_boorstein]","startTime":3638.906,"endTime":3639.207,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3639.44,"endTime":3641.323,"body":"i think this is one of the"},{"speaker":"[aaron_straker]","startTime":3639.44,"endTime":3641.323,"body":"things of spending time"},{"speaker":"[bryan_boorstein]","startTime":3641.186,"endTime":3642.026,"body":"my"},{"speaker":"[aaron_straker]","startTime":3641.423,"endTime":3643.107,"body":"outside of the united states"},{"speaker":"[bryan_boorstein]","startTime":3643.256,"endTime":3643.496,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3643.487,"endTime":3648.335,"body":"like here people just work in with"},{"speaker":"[aaron_straker]","startTime":3643.487,"endTime":3648.335,"body":"everyone like the say like hey how many"},{"speaker":"[aaron_straker]","startTime":3648.375,"endTime":3648.716,"body":"sets do you"},{"speaker":"[bryan_boorstein]","startTime":3648.656,"endTime":3648.916,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3648.736,"endTime":3652.261,"body":"have left if it's like one like"},{"speaker":"[aaron_straker]","startTime":3648.736,"endTime":3652.261,"body":"you're okay cool i'll wait anything more it's"},{"speaker":"[aaron_straker]","startTime":3652.302,"endTime":3655.507,"body":"like just work in like obviously like"},{"speaker":"[aaron_straker]","startTime":3652.302,"endTime":3655.507,"body":"brian said if it's a hack squat or"},{"speaker":"[aaron_straker]","startTime":3655.547,"endTime":3660.014,"body":"something plate loaded you're maybe a small"},{"speaker":"[aaron_straker]","startTime":3655.547,"endTime":3660.014,"body":"female and the dude on it's like a"},{"speaker":"[aaron_straker]","startTime":3660.054,"endTime":3662.378,"body":"three hundred pound body builder probably not"},{"speaker":"[aaron_straker]","startTime":3660.054,"endTime":3662.378,"body":"going"},{"speaker":"[bryan_boorstein]","startTime":3662.366,"endTime":3663.086,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3662.418,"endTime":3666.565,"body":"to be worth it but anything that's"},{"speaker":"[aaron_straker]","startTime":3662.418,"endTime":3666.565,"body":"like selectorized or pin loaded where"},{"speaker":"[bryan_boorstein]","startTime":3666.566,"endTime":3666.867,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3666.605,"endTime":3670.512,"body":"it's very easy to change the weight"},{"speaker":"[aaron_straker]","startTime":3666.605,"endTime":3670.512,"body":"like just work in if people it's it's"},{"speaker":"[aaron_straker]","startTime":3670.552,"endTime":3671.213,"body":"one of the things where i"},{"speaker":"[bryan_boorstein]","startTime":3672.086,"endTime":3672.247,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3672.195,"endTime":3675.5,"body":"don't don't get me wrong i am"},{"speaker":"[aaron_straker]","startTime":3672.195,"endTime":3675.5,"body":"the first person like social anxiety even in"},{"speaker":"[aaron_straker]","startTime":3675.54,"endTime":3678.245,"body":"the gym which is like literally my"},{"speaker":"[aaron_straker]","startTime":3675.54,"endTime":3678.245,"body":"domain i still get super"},{"speaker":"[bryan_boorstein]","startTime":3678.29,"endTime":3678.392,"body":"as"},{"speaker":"[aaron_straker]","startTime":3678.345,"endTime":3678.665,"body":"social"},{"speaker":"[bryan_boorstein]","startTime":3678.596,"endTime":3678.617,"body":"a"},{"speaker":"[aaron_straker]","startTime":3678.746,"endTime":3679.186,"body":"anxiety in"},{"speaker":"[bryan_boorstein]","startTime":3679.226,"endTime":3680.156,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3679.226,"endTime":3682.272,"body":"the gym but like you're literally going"},{"speaker":"[aaron_straker]","startTime":3679.226,"endTime":3682.272,"body":"to stay they're like ten feet away and"},{"speaker":"[aaron_straker]","startTime":3682.372,"endTime":3686.398,"body":"watch them of like a seven minute"},{"speaker":"[aaron_straker]","startTime":3682.372,"endTime":3686.398,"body":"period they're going to be using the machine"},{"speaker":"[bryan_boorstein]","startTime":3686.126,"endTime":3686.291,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3686.458,"endTime":3688.742,"body":"for maybe like forty five seconds and"},{"speaker":"[aaron_straker]","startTime":3686.458,"endTime":3688.742,"body":"there's a"},{"speaker":"[bryan_boorstein]","startTime":3688.826,"endTime":3689.027,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3688.842,"endTime":3691.006,"body":"whole ship ton of wasted time like"},{"speaker":"[bryan_boorstein]","startTime":3690.986,"endTime":3691.187,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3691.146,"endTime":3692.769,"body":"people are generally pretty"},{"speaker":"[bryan_boorstein]","startTime":3692.715,"endTime":3692.855,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3692.849,"endTime":3697.196,"body":"nice the people that say no you"},{"speaker":"[aaron_straker]","startTime":3692.849,"endTime":3697.196,"body":"can't work in with them like they're just"},{"speaker":"[aaron_straker]","startTime":3697.256,"endTime":3699.701,"body":"fucking dish bags and horrible people anyway"},{"speaker":"[bryan_boorstein]","startTime":3699.746,"endTime":3700.871,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3699.881,"endTime":3702.165,"body":"so like whatever their life is going"},{"speaker":"[aaron_straker]","startTime":3699.881,"endTime":3702.165,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":3702.127,"endTime":3702.268,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3702.205,"endTime":3706.432,"body":"turn out however it will because of"},{"speaker":"[aaron_straker]","startTime":3702.205,"endTime":3706.432,"body":"them choosing to be that way but that"},{"speaker":"[aaron_straker]","startTime":3706.492,"endTime":3711.54,"body":"is kind of what it is there"},{"speaker":"[aaron_straker]","startTime":3706.492,"endTime":3711.54,"body":"then the last thing on the on the"},{"speaker":"[aaron_straker]","startTime":3711.981,"endTime":3715.807,"body":"leg day sort of thing like i"},{"speaker":"[aaron_straker]","startTime":3711.981,"endTime":3715.807,"body":"get what brian said like kind of i"},{"speaker":"[aaron_straker]","startTime":3715.888,"endTime":3721.378,"body":"get anxious about it but it a"},{"speaker":"[aaron_straker]","startTime":3715.888,"endTime":3721.378,"body":"good nervous anxious i just love that feeling"},{"speaker":"[aaron_straker]","startTime":3721.478,"endTime":3725.203,"body":"of like i'm going to beat it"},{"speaker":"[aaron_straker]","startTime":3721.478,"endTime":3725.203,"body":"what i was able to last week like"},{"speaker":"[aaron_straker]","startTime":3725.904,"endTime":3729.029,"body":"i just love progress you know and"},{"speaker":"[aaron_straker]","startTime":3725.904,"endTime":3729.029,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3729.227,"endTime":3729.308,"body":"no"},{"speaker":"[aaron_straker]","startTime":3729.81,"endTime":3732.376,"body":"i want to say i love the"},{"speaker":"[aaron_straker]","startTime":3729.81,"endTime":3732.376,"body":"feeling afterwards were like my heart is beating"},{"speaker":"[aaron_straker]","startTime":3732.436,"endTime":3732.997,"body":"out of my chest"},{"speaker":"[bryan_boorstein]","startTime":3733.017,"endTime":3733.2,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3733.037,"endTime":3734.18,"body":"and i feel like i'm gonna vomit"},{"speaker":"[bryan_boorstein]","startTime":3734.216,"endTime":3734.419,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3734.24,"endTime":3741.895,"body":"and stuff but i feel so accomplished"},{"speaker":"[aaron_straker]","startTime":3734.24,"endTime":3741.895,"body":"in that moment um that i love it"},{"speaker":"[aaron_straker]","startTime":3742.115,"endTime":3746.322,"body":"but it only does show up for"},{"speaker":"[aaron_straker]","startTime":3742.115,"endTime":3746.322,"body":"like leg day like r d l's or"},{"speaker":"[aaron_straker]","startTime":3746.423,"endTime":3750.209,"body":"any kind of hip hinging heavy and"},{"speaker":"[aaron_straker]","startTime":3746.423,"endTime":3750.209,"body":"like a squat pattern that's it i don't"},{"speaker":"[aaron_straker]","startTime":3750.269,"endTime":3754.342,"body":"get angs i do you like i"},{"speaker":"[aaron_straker]","startTime":3750.269,"endTime":3754.342,"body":"got a aareptomoy like you know dum bell"},{"speaker":"[aaron_straker]","startTime":3754.582,"endTime":3758.346,"body":"chess press today like i don't give"},{"speaker":"[aaron_straker]","startTime":3754.582,"endTime":3758.346,"body":"a shit really but the leg dat for"},{"speaker":"[aaron_straker]","startTime":3758.426,"endTime":3761.609,"body":"sure so i do still get that"},{"speaker":"[aaron_straker]","startTime":3758.426,"endTime":3761.609,"body":"every single week"},{"speaker":"[bryan_boorstein]","startTime":3763.196,"endTime":3768.751,"body":"yeah kind of related question maybe the"},{"speaker":"[bryan_boorstein]","startTime":3763.196,"endTime":3768.751,"body":"next one up is how do you pump"},{"speaker":"[bryan_boorstein]","startTime":3768.831,"endTime":3769.954,"body":"yourself up for the gym"},{"speaker":"[aaron_straker]","startTime":3771.03,"endTime":3775.737,"body":"i've never needed to the only times"},{"speaker":"[aaron_straker]","startTime":3771.03,"endTime":3775.737,"body":"where i have not been excited to go"},{"speaker":"[aaron_straker]","startTime":3775.818,"endTime":3779.864,"body":"to the gym in the last twenty"},{"speaker":"[aaron_straker]","startTime":3775.818,"endTime":3779.864,"body":"years of my life or when my body"},{"speaker":"[aaron_straker]","startTime":3779.944,"endTime":3784.132,"body":"was so broken that i didn't need"},{"speaker":"[aaron_straker]","startTime":3779.944,"endTime":3784.132,"body":"to be going in the fur please are"},{"speaker":"[aaron_straker]","startTime":3784.172,"endTime":3788.941,"body":"when stress is so high that i"},{"speaker":"[aaron_straker]","startTime":3784.172,"endTime":3788.941,"body":"don't really need to be going in the"},{"speaker":"[aaron_straker]","startTime":3789.001,"endTime":3793.31,"body":"first place and i need to remove"},{"speaker":"[aaron_straker]","startTime":3789.001,"endTime":3793.31,"body":"things from my life and like chill and"},{"speaker":"[aaron_straker]","startTime":3793.511,"endTime":3793.792,"body":"sleep"},{"speaker":"[bryan_boorstein]","startTime":3793.706,"endTime":3793.907,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3794.114,"endTime":3795.097,"body":"a lot sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3795.628,"endTime":3797.97,"body":"yeah yeah i think when you're"},{"speaker":"[aaron_straker]","startTime":3797.98,"endTime":3798.221,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3798.05,"endTime":3801.459,"body":"a regular gym goer and it's just"},{"speaker":"[bryan_boorstein]","startTime":3798.05,"endTime":3801.459,"body":"part of your life style it's part of"},{"speaker":"[bryan_boorstein]","startTime":3801.499,"endTime":3807.02,"body":"your habit you don't need to pump"},{"speaker":"[bryan_boorstein]","startTime":3801.499,"endTime":3807.02,"body":"yourself up because it's just what you do"},{"speaker":"[bryan_boorstein]","startTime":3807.341,"endTime":3811.367,"body":"it's literally like brushing your teeth or"},{"speaker":"[bryan_boorstein]","startTime":3807.341,"endTime":3811.367,"body":"going to the bathroom in the morning or"},{"speaker":"[bryan_boorstein]","startTime":3811.488,"endTime":3817.798,"body":"something like that related to this as"},{"speaker":"[bryan_boorstein]","startTime":3811.488,"endTime":3817.798,"body":"well i actual i've talked about this before"},{"speaker":"[bryan_boorstein]","startTime":3817.858,"endTime":3824.209,"body":"but i i like the approach of"},{"speaker":"[bryan_boorstein]","startTime":3817.858,"endTime":3824.209,"body":"almost trying to remain a little bit more"},{"speaker":"[bryan_boorstein]","startTime":3824.289,"endTime":3828.997,"body":"paris sympathetic when you go to the"},{"speaker":"[bryan_boorstein]","startTime":3824.289,"endTime":3828.997,"body":"gym instead of trying to ump yourself up"},{"speaker":"[bryan_boorstein]","startTime":3829.598,"endTime":3835.307,"body":"so i purposefully listen to kind of"},{"speaker":"[bryan_boorstein]","startTime":3829.598,"endTime":3835.307,"body":"more mellow music which i still find can"},{"speaker":"[bryan_boorstein]","startTime":3835.367,"endTime":3838.733,"body":"be invigorating and i know aron doesn't"},{"speaker":"[bryan_boorstein]","startTime":3835.367,"endTime":3838.733,"body":"fully agree with me on this one but"},{"speaker":"[bryan_boorstein]","startTime":3840.416,"endTime":3845.857,"body":"i do listen to more mellow music"},{"speaker":"[bryan_boorstein]","startTime":3840.416,"endTime":3845.857,"body":"and i do try to not my self"},{"speaker":"[bryan_boorstein]","startTime":3845.997,"endTime":3849.303,"body":"up per se like before a big"},{"speaker":"[bryan_boorstein]","startTime":3845.997,"endTime":3849.303,"body":"set i don't sit there and like hyper"},{"speaker":"[bryan_boorstein]","startTime":3849.363,"endTime":3853.57,"body":"ventilate and go like oh come on"},{"speaker":"[bryan_boorstein]","startTime":3849.363,"endTime":3853.57,"body":"do is like like those those are like"},{"speaker":"[bryan_boorstein]","startTime":3853.67,"endTime":3858.638,"body":"my things like i don't do those"},{"speaker":"[bryan_boorstein]","startTime":3853.67,"endTime":3858.638,"body":"things i just try to stay like much"},{"speaker":"[bryan_boorstein]","startTime":3858.738,"endTime":3863.166,"body":"more inside my head and just kind"},{"speaker":"[bryan_boorstein]","startTime":3858.738,"endTime":3863.166,"body":"of like focus on the job that needs"},{"speaker":"[bryan_boorstein]","startTime":3863.246,"endTime":3867.553,"body":"to be done and it's really just"},{"speaker":"[bryan_boorstein]","startTime":3863.246,"endTime":3867.553,"body":"like hey business is usual type thing so"},{"speaker":"[bryan_boorstein]","startTime":3868.334,"endTime":3870.128,"body":"i think that there's define merit in"},{"speaker":"[bryan_boorstein]","startTime":3868.334,"endTime":3870.128,"body":"that approach"},{"speaker":"[aaron_straker]","startTime":3871.413,"endTime":3872.115,"body":"i do agree with that"},{"speaker":"[bryan_boorstein]","startTime":3872.156,"endTime":3872.462,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3872.617,"endTime":3874.765,"body":"to the one thing i will say"},{"speaker":"[aaron_straker]","startTime":3872.617,"endTime":3874.765,"body":"is i reserve"},{"speaker":"[bryan_boorstein]","startTime":3874.167,"endTime":3874.796,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3874.945,"endTime":3875.066,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":3875.811,"endTime":3875.852,"body":"a"},{"speaker":"[aaron_straker]","startTime":3877.39,"endTime":3878.232,"body":"like the sympathetic"},{"speaker":"[bryan_boorstein]","startTime":3878.246,"endTime":3878.588,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3879.333,"endTime":3883.58,"body":"and purposefully inducing the sympathetic for only"},{"speaker":"[aaron_straker]","startTime":3879.333,"endTime":3883.58,"body":"lower body training"},{"speaker":"[bryan_boorstein]","startTime":3884.482,"endTime":3884.996,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3884.722,"endTime":3888.368,"body":"it's like a tool it's like a"},{"speaker":"[aaron_straker]","startTime":3884.722,"endTime":3888.368,"body":"kind of like a you know it's like"},{"speaker":"[aaron_straker]","startTime":3888.469,"endTime":3891.213,"body":"whatever a man and game like you"},{"speaker":"[aaron_straker]","startTime":3888.469,"endTime":3891.213,"body":"have your boost button if you just press"},{"speaker":"[aaron_straker]","startTime":3891.253,"endTime":3894.198,"body":"the boost button every day like it"},{"speaker":"[aaron_straker]","startTime":3891.253,"endTime":3894.198,"body":"doesn't fucking work anymore but when you need"},{"speaker":"[aaron_straker]","startTime":3894.258,"endTime":3896.402,"body":"it on certain things like it's there"},{"speaker":"[bryan_boorstein]","startTime":3896.207,"endTime":3896.348,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3896.542,"endTime":3900.108,"body":"and that's what i will do there's"},{"speaker":"[aaron_straker]","startTime":3896.542,"endTime":3900.108,"body":"like certain play lists that i will only"},{"speaker":"[aaron_straker]","startTime":3900.148,"endTime":3904.685,"body":"allow myself to send two on like"},{"speaker":"[aaron_straker]","startTime":3900.148,"endTime":3904.685,"body":"days in those sorts of things but yeah"},{"speaker":"[bryan_boorstein]","startTime":3904.876,"endTime":3905.017,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3905.066,"endTime":3907.416,"body":"i just i just enjoy it really"},{"speaker":"[bryan_boorstein]","startTime":3909.146,"endTime":3909.835,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3910.861,"endTime":3911.021,"body":"cool"},{"speaker":"[bryan_boorstein]","startTime":3911.262,"endTime":3911.404,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3912.224,"endTime":3914.168,"body":"um do you an me to take"},{"speaker":"[aaron_straker]","startTime":3912.224,"endTime":3914.168,"body":"this next on bryan"},{"speaker":"[bryan_boorstein]","startTime":3915.556,"endTime":3919.164,"body":"is there any merit to increasing calories"},{"speaker":"[bryan_boorstein]","startTime":3915.556,"endTime":3919.164,"body":"for a period to raise your b m"},{"speaker":"[bryan_boorstein]","startTime":3919.304,"endTime":3919.344,"body":"r"},{"speaker":"[aaron_straker]","startTime":3920.661,"endTime":3927.047,"body":"i mean potentially if you have a"},{"speaker":"[aaron_straker]","startTime":3920.661,"endTime":3927.047,"body":"tendencies of under consuming"},{"speaker":"[bryan_boorstein]","startTime":3926.816,"endTime":3927.017,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3927.187,"endTime":3931.411,"body":"or being a little bit fearful of"},{"speaker":"[aaron_straker]","startTime":3927.187,"endTime":3931.411,"body":"eating more food"},{"speaker":"[bryan_boorstein]","startTime":3931.466,"endTime":3931.65,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3931.511,"endTime":3933.715,"body":"because you think you're going to get"},{"speaker":"[aaron_straker]","startTime":3931.511,"endTime":3933.715,"body":"fat or something like"},{"speaker":"[bryan_boorstein]","startTime":3933.596,"endTime":3933.816,"body":"yah"},{"speaker":"[aaron_straker]","startTime":3933.755,"endTime":3935.898,"body":"that i would say there is merit"},{"speaker":"[aaron_straker]","startTime":3933.755,"endTime":3935.898,"body":"into"},{"speaker":"[bryan_boorstein]","startTime":3935.705,"endTime":3935.825,"body":"yah"},{"speaker":"[aaron_straker]","startTime":3937.02,"endTime":3938.723,"body":"i would say hiring a coach"},{"speaker":"[bryan_boorstein]","startTime":3938.486,"endTime":3938.688,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3938.863,"endTime":3942.289,"body":"to guide you through that to increase"},{"speaker":"[aaron_straker]","startTime":3938.863,"endTime":3942.289,"body":"calories"},{"speaker":"[bryan_boorstein]","startTime":3942.515,"endTime":3942.536,"body":"m"},{"speaker":"[aaron_straker]","startTime":3942.97,"endTime":3949.321,"body":"b m r will increase pretty much"},{"speaker":"[aaron_straker]","startTime":3942.97,"endTime":3949.321,"body":"as an adaptation to the increased energy environment"},{"speaker":"[aaron_straker]","startTime":3949.821,"endTime":3950.382,"body":"i don't think"},{"speaker":"[bryan_boorstein]","startTime":3950.236,"endTime":3950.377,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3950.442,"endTime":3956.342,"body":"that there is going to be any"},{"speaker":"[aaron_straker]","startTime":3950.442,"endTime":3956.342,"body":"kind of long standing i guess like permanent"},{"speaker":"[aaron_straker]","startTime":3956.522,"endTime":3956.963,"body":"positive"},{"speaker":"[bryan_boorstein]","startTime":3956.636,"endTime":3957.386,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3957.083,"endTime":3958.285,"body":"adaptations to the b m"},{"speaker":"[bryan_boorstein]","startTime":3958.311,"endTime":3958.474,"body":"right"},{"speaker":"[aaron_straker]","startTime":3958.385,"endTime":3963.053,"body":"r like your b m r to"},{"speaker":"[aaron_straker]","startTime":3958.385,"endTime":3963.053,"body":"a degree is going to be dynamic relative"},{"speaker":"[aaron_straker]","startTime":3963.153,"endTime":3965.497,"body":"to the feeding environment you are"},{"speaker":"[bryan_boorstein]","startTime":3965.486,"endTime":3965.868,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3965.577,"endTime":3970.525,"body":"providing it like i said if if"},{"speaker":"[aaron_straker]","startTime":3965.577,"endTime":3970.525,"body":"you have been historically kind of someone that"},{"speaker":"[aaron_straker]","startTime":3970.726,"endTime":3977.777,"body":"underfeeds yourself or kind of undereats especially"},{"speaker":"[aaron_straker]","startTime":3970.726,"endTime":3977.777,"body":"out of concerns spending months increasing calories doing"},{"speaker":"[aaron_straker]","startTime":3977.817,"endTime":3982.228,"body":"it slowly intelligently you know to to"},{"speaker":"[aaron_straker]","startTime":3977.817,"endTime":3982.228,"body":"help work back some of those fears and"},{"speaker":"[aaron_straker]","startTime":3982.308,"endTime":3988.321,"body":"working with someone can be very very"},{"speaker":"[aaron_straker]","startTime":3982.308,"endTime":3988.321,"body":"very beneficial for just getting over those fears"},{"speaker":"[aaron_straker]","startTime":3988.441,"endTime":3995.029,"body":"and you may get some positive hormonal"},{"speaker":"[aaron_straker]","startTime":3988.441,"endTime":3995.029,"body":"and metabolic adaptations from a higher food environment"},{"speaker":"[bryan_boorstein]","startTime":3997.04,"endTime":4001.848,"body":"isn't it the case like most studies"},{"speaker":"[bryan_boorstein]","startTime":3997.04,"endTime":4001.848,"body":"show that if you are the same weight"},{"speaker":"[bryan_boorstein]","startTime":4001.968,"endTime":4005.153,"body":"and eating the same calories that your"},{"speaker":"[bryan_boorstein]","startTime":4001.968,"endTime":4005.153,"body":"b m r is going to be the"},{"speaker":"[bryan_boorstein]","startTime":4005.214,"endTime":4007.437,"body":"same like if you're one eighty now"},{"speaker":"[aaron_straker]","startTime":4007.65,"endTime":4008.012,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4007.918,"endTime":4011.224,"body":"and you're eating twenty five hundred calories"},{"speaker":"[bryan_boorstein]","startTime":4007.918,"endTime":4011.224,"body":"then if you go up to two hundred"},{"speaker":"[bryan_boorstein]","startTime":4011.284,"endTime":4014.59,"body":"and you're eating thirty five hundred calais"},{"speaker":"[bryan_boorstein]","startTime":4011.284,"endTime":4014.59,"body":"but then you come back down to one"},{"speaker":"[bryan_boorstein]","startTime":4014.69,"endTime":4016.334,"body":"eighty and you're eating twenty"},{"speaker":"[aaron_straker]","startTime":4016.18,"endTime":4016.281,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4016.354,"endTime":4019.54,"body":"five hundred calories again your b m"},{"speaker":"[bryan_boorstein]","startTime":4016.354,"endTime":4019.54,"body":"r is basically going to be the same"},{"speaker":"[bryan_boorstein]","startTime":4019.801,"endTime":4021.644,"body":"at one eight as it was before"},{"speaker":"[aaron_straker]","startTime":4022.17,"endTime":4027.939,"body":"i would imagine that the research does"},{"speaker":"[aaron_straker]","startTime":4022.17,"endTime":4027.939,"body":"say that i don't can't you know necessarily"},{"speaker":"[aaron_straker]","startTime":4027.959,"endTime":4032.667,"body":"think off the top of my head"},{"speaker":"[aaron_straker]","startTime":4027.959,"endTime":4032.667,"body":"of reading any um that being said i"},{"speaker":"[aaron_straker]","startTime":4033.028,"endTime":4039.298,"body":"do think if there a very hands"},{"speaker":"[aaron_straker]","startTime":4033.028,"endTime":4039.298,"body":"on nuance to approach there might be a"},{"speaker":"[aaron_straker]","startTime":4039.378,"endTime":4043.926,"body":"way to kind of wiggle outside of"},{"speaker":"[aaron_straker]","startTime":4039.378,"endTime":4043.926,"body":"that a little bit but reporting that at"},{"speaker":"[aaron_straker]","startTime":4044.006,"endTime":4045.609,"body":"a population level i don't"},{"speaker":"[bryan_boorstein]","startTime":4045.518,"endTime":4045.681,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4045.649,"endTime":4046.574,"body":"think we'll ha be done"},{"speaker":"[bryan_boorstein]","startTime":4048.196,"endTime":4050.941,"body":"a good point okay cool well i"},{"speaker":"[bryan_boorstein]","startTime":4048.196,"endTime":4050.941,"body":"think we should cut it there the next"},{"speaker":"[bryan_boorstein]","startTime":4051.001,"endTime":4053.746,"body":"question i actually it sounds simple it's"},{"speaker":"[bryan_boorstein]","startTime":4051.001,"endTime":4053.746,"body":"when"},{"speaker":"[aaron_straker]","startTime":4053.64,"endTime":4053.881,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4053.806,"endTime":4057.452,"body":"doing cardio should i do it by"},{"speaker":"[bryan_boorstein]","startTime":4053.806,"endTime":4057.452,"body":"minutes or calories burned and so i actually"},{"speaker":"[bryan_boorstein]","startTime":4057.472,"endTime":4060.28,"body":"want to talk about that a little"},{"speaker":"[bryan_boorstein]","startTime":4057.472,"endTime":4060.28,"body":"bit more detail and i think that will"},{"speaker":"[bryan_boorstein]","startTime":4060.301,"endTime":4061.631,"body":"be a good one to start next"},{"speaker":"[bryan_boorstein]","startTime":4060.301,"endTime":4061.631,"body":"week"},{"speaker":"[aaron_straker]","startTime":4062.11,"endTime":4064.853,"body":"let's do that so as always guys"},{"speaker":"[aaron_straker]","startTime":4062.11,"endTime":4064.853,"body":"thank you for listening"},{"speaker":"[bryan_boorstein]","startTime":4064.966,"endTime":4065.35,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4064.993,"endTime":4066.554,"body":"we will be back next week with"},{"speaker":"[aaron_straker]","startTime":4064.993,"endTime":4066.554,"body":"park"},{"speaker":"[bryan_boorstein]","startTime":4066.406,"endTime":4066.647,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4066.655,"endTime":4068.497,"body":"two with technically"},{"speaker":"[bryan_boorstein]","startTime":4068.896,"endTime":4069.038,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4068.897,"endTime":4070.519,"body":"february instagram q and a"},{"speaker":"[bryan_boorstein]","startTime":4071.056,"endTime":4072.226,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4071.62,"endTime":4072.982,"body":"rope it into january so"},{"speaker":"[bryan_boorstein]","startTime":4073.378,"endTime":4073.518,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4073.523,"endTime":4075.647,"body":"as always thank you for listening brian"},{"speaker":"[aaron_straker]","startTime":4073.523,"endTime":4075.647,"body":"and i will catch"},{"speaker":"[bryan_boorstein]","startTime":4075.646,"endTime":4075.889,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4075.687,"endTime":4076.588,"body":"you next week"},{"speaker":"[bryan_boorstein]","startTime":4077.206,"endTime":4079.126,"body":"yah h"}]}