{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":27.419,"endTime":36.659,"body":"just for switching my thing around here. So it's"},{"speaker":"[aaron_straker]","startTime":27.419,"endTime":36.659,"body":"closer. All right, here we go. What's up guys? Happy Tuesday."},{"speaker":"[aaron_straker]","startTime":36.699,"endTime":43.084,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[aaron_straker]","startTime":36.699,"endTime":43.084,"body":"Prosper. Today is an episode with Brian and myself, and we are"},{"speaker":"[aaron_straker]","startTime":43.104,"endTime":52.03,"body":"going to cover the things that matter, the things"},{"speaker":"[aaron_straker]","startTime":43.104,"endTime":52.03,"body":"that matter not quite as much. And then the things that may matter"},{"speaker":"[aaron_straker]","startTime":52.129999999999995,"endTime":58.015,"body":"or probably matter. And this is going to be a"},{"speaker":"[aaron_straker]","startTime":52.129999999999995,"endTime":58.015,"body":"bit broad across training and nutrition. Of course, like all"},{"speaker":"[aaron_straker]","startTime":58.055,"endTime":63.498,"body":"things ETP, but before we jump into this episode,"},{"speaker":"[aaron_straker]","startTime":58.055,"endTime":63.498,"body":"Brian, can you kick us off with some updates, please?"},{"speaker":"[bryan]","startTime":64.45,"endTime":75.957,"body":"Yeah, we had a big weekend the last five days here. Paragon"},{"speaker":"[bryan]","startTime":64.45,"endTime":75.957,"body":"director of operations, Laura's been in town, LCK, living in"},{"speaker":"[bryan]","startTime":76.017,"endTime":85.584,"body":"San Diego now. From Thursday until today, we've just"},{"speaker":"[bryan]","startTime":76.017,"endTime":85.584,"body":"had big Paragon powwows and going over lots of business stuff."},{"speaker":"[bryan]","startTime":86.104,"endTime":91.027,"body":"And so my first announcement here is about the new menu,"},{"speaker":"[bryan]","startTime":94.37,"endTime":104.596,"body":"Friday in a private Zoom to our members. But we're changing"},{"speaker":"[bryan]","startTime":94.37,"endTime":104.596,"body":"our menu slightly, not significantly, but enough that I think"},{"speaker":"[bryan]","startTime":104.616,"endTime":113.382,"body":"it's worth mentioning. And so it's becoming much more"},{"speaker":"[bryan]","startTime":104.616,"endTime":113.382,"body":"streamlined. We're going to have a four day physique program"},{"speaker":"[bryan]","startTime":113.762,"endTime":118.906,"body":"for each type of equipment setting. So we're going to"},{"speaker":"[bryan]","startTime":113.762,"endTime":118.906,"body":"have a four d physique for commercial gyms, a four d physique"},{"speaker":"[bryan]","startTime":118.926,"endTime":125.27,"body":"for home gyms, and a four d physique for dumbbell only."},{"speaker":"[bryan]","startTime":118.926,"endTime":125.27,"body":"And then we're going to do the same thing three-day physique."},{"speaker":"[bryan]","startTime":125.75,"endTime":131.935,"body":"So three-day we'll have a commercial gym option, a home"},{"speaker":"[bryan]","startTime":125.75,"endTime":131.935,"body":"gym slash functional fitness gym option, and then a dumbbell"},{"speaker":"[bryan]","startTime":132.035,"endTime":141.24099999999999,"body":"only option. And then the other three programs, which"},{"speaker":"[bryan]","startTime":132.035,"endTime":141.24099999999999,"body":"are Quicky, 45-minute physique, and our OG Paragon program, which"},{"speaker":"[bryan]","startTime":141.281,"endTime":147.625,"body":"we now call Strength Metcon, kind of got the CrossFit"},{"speaker":"[bryan]","startTime":141.281,"endTime":147.625,"body":"feels in it. Those aren't changing at all. So it's really just"},{"speaker":"[bryan]","startTime":148.345,"endTime":158.292,"body":"strategically aligning the different physique programs"},{"speaker":"[bryan]","startTime":148.345,"endTime":158.292,"body":"for wherever you are and a three day version for wherever you"},{"speaker":"[bryan]","startTime":158.372,"endTime":164.436,"body":"are. And we're going to have different bundles that you"},{"speaker":"[bryan]","startTime":158.372,"endTime":164.436,"body":"can purchase. So you'll either have like the commercial gym bundle,"},{"speaker":"[bryan]","startTime":164.456,"endTime":173.042,"body":"which is just physique. You'll have the home gym bundle"},{"speaker":"[bryan]","startTime":164.456,"endTime":173.042,"body":"where you'll have the dumbbell only bundle. So three different"},{"speaker":"[bryan]","startTime":173.162,"endTime":178.325,"body":"options there. And I think it's going to be, it's going"},{"speaker":"[bryan]","startTime":173.162,"endTime":178.325,"body":"to make everything a lot easier too, because there'll be less"},{"speaker":"[bryan]","startTime":178.766,"endTime":181.127,"body":"kind of questions about what program is right for me."},{"speaker":"[bryan]","startTime":184.35,"endTime":190.837,"body":"days a week do you want to train. And yeah, that's kind"},{"speaker":"[bryan]","startTime":184.35,"endTime":190.837,"body":"of what we've been working on a lot and getting things together"},{"speaker":"[bryan]","startTime":190.917,"endTime":198.667,"body":"for the new launch of that, which is going to be on April"},{"speaker":"[bryan]","startTime":190.917,"endTime":198.667,"body":"10th, is when everything is going to officially align and kind"},{"speaker":"[bryan]","startTime":198.727,"endTime":200.989,"body":"of break out the new menu. Yeah, questions are..."},{"speaker":"[aaron_straker]","startTime":201.719,"endTime":211.217,"body":"Yes, I do have a question. So the equipment you"},{"speaker":"[aaron_straker]","startTime":201.719,"endTime":211.217,"body":"have is going to, that is the bundle is based off of that, that"},{"speaker":"[aaron_straker]","startTime":211.237,"endTime":212.098,"body":"you would choose the bundle."},{"speaker":"[bryan]","startTime":212.55,"endTime":219.208,"body":"Yeah, and then within once you decide what your equipment"},{"speaker":"[bryan]","startTime":212.55,"endTime":219.208,"body":"is, then you decide if you want to train four days or three days"},{"speaker":"[bryan]","startTime":219.228,"endTime":219.469,"body":"a week."},{"speaker":"[aaron_straker]","startTime":220.759,"endTime":227.405,"body":"And then, and this is just because I would imagine"},{"speaker":"[aaron_straker]","startTime":220.759,"endTime":227.405,"body":"a listener would have this question because I did, is there an"},{"speaker":"[aaron_straker]","startTime":227.445,"endTime":233.851,"body":"ability to like, let's say I'm an accountant,"},{"speaker":"[aaron_straker]","startTime":227.445,"endTime":233.851,"body":"right? Or something like that. And it's tax season and I'm getting"},{"speaker":"[aaron_straker]","startTime":233.871,"endTime":237.895,"body":"my ass kicked. I'm like, I can't train four days"},{"speaker":"[aaron_straker]","startTime":233.871,"endTime":237.895,"body":"per week now. I need to train three days per week. Like, could"},{"speaker":"[aaron_straker]","startTime":237.915,"endTime":241.398,"body":"they move from that to that? Is that like"},{"speaker":"[bryan]","startTime":241.21,"endTime":241.41,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":241.538,"endTime":241.978,"body":"decently?"},{"speaker":"[bryan]","startTime":241.59,"endTime":249.075,"body":"for sure. Yeah, they would just need to email help at"},{"speaker":"[bryan]","startTime":241.59,"endTime":249.075,"body":"ParagonTrainingMethods.com, and we would switch you within 24"},{"speaker":"[bryan]","startTime":249.115,"endTime":252.377,"body":"hours or whatever. Yeah,"},{"speaker":"[aaron_straker]","startTime":250.599,"endTime":252.556,"body":"Perfect. Cool. That's really cool."},{"speaker":"[bryan]","startTime":252.417,"endTime":257.24,"body":"so yeah, it should make everything just a little more"},{"speaker":"[bryan]","startTime":252.417,"endTime":257.24,"body":"streamlined, a little bit easier. And then the other cool addition"},{"speaker":"[bryan]","startTime":257.26,"endTime":265.866,"body":"we're adding to that is that we're gonna have an optional"},{"speaker":"[bryan]","startTime":257.26,"endTime":265.866,"body":"add-on cardio program that you can do that essentially will have"},{"speaker":"[bryan]","startTime":265.966,"endTime":274.29200000000003,"body":"two zone two workouts and one zone five workout a week"},{"speaker":"[bryan]","startTime":265.966,"endTime":274.29200000000003,"body":"you can do all of them, you can do one of them, or two of them,"},{"speaker":"[bryan]","startTime":274.332,"endTime":282.657,"body":"or whatever. And that way I don't, like I'm programming"},{"speaker":"[bryan]","startTime":274.332,"endTime":282.657,"body":"cardio in right now because we're in a metabolic phase, but once"},{"speaker":"[bryan]","startTime":282.677,"endTime":290.222,"body":"we get to the new menu, we're just gonna make cardio"},{"speaker":"[bryan]","startTime":282.677,"endTime":290.222,"body":"like an optional add-on, kind of like you would generally do"},{"speaker":"[bryan]","startTime":290.262,"endTime":295.226,"body":"it, like most programs aren't gonna have cardio programmed"},{"speaker":"[bryan]","startTime":290.262,"endTime":295.226,"body":"in, it's gonna be kind of in like at your leisure, how much do"},{"speaker":"[bryan]","startTime":295.246,"endTime":303.114,"body":"you need, how much do you want, how much can you fit"},{"speaker":"[bryan]","startTime":295.246,"endTime":303.114,"body":"into your schedule type thing. like an additional add-on to any"},{"speaker":"[bryan]","startTime":303.134,"endTime":310.068,"body":"of the programs as well. So yeah, that's my main update."},{"speaker":"[bryan]","startTime":303.134,"endTime":310.068,"body":"I have two more quick ones, but let's jump over to you what is"},{"speaker":"[bryan]","startTime":310.109,"endTime":310.389,"body":"going on."},{"speaker":"[aaron_straker]","startTime":311.539,"endTime":319.264,"body":"Yeah, first update for me is I do have some client"},{"speaker":"[aaron_straker]","startTime":311.539,"endTime":319.264,"body":"roster availability for people who want to get ready for summer."},{"speaker":"[aaron_straker]","startTime":319.364,"endTime":326.508,"body":"If that is important to you and have physique"},{"speaker":"[aaron_straker]","startTime":319.364,"endTime":326.508,"body":"focused goals and by physique focused, I mean training and nutrition"},{"speaker":"[aaron_straker]","startTime":326.949,"endTime":333.993,"body":"there. One thing I think is always funny, Brian,"},{"speaker":"[aaron_straker]","startTime":326.949,"endTime":333.993,"body":"is you and I are like the worst at promoting our other services"},{"speaker":"[aaron_straker]","startTime":334.814,"endTime":335.795,"body":"on the podcast."},{"speaker":"[bryan]","startTime":335.211,"endTime":335.474,"body":"I am."},{"speaker":"[aaron_straker]","startTime":336.955,"endTime":344.4,"body":"So I was like the first thing I was like, People"},{"speaker":"[aaron_straker]","startTime":336.955,"endTime":344.4,"body":"like to think like, okay, oh, May, it's summer's coming, I should"},{"speaker":"[aaron_straker]","startTime":344.42,"endTime":351.705,"body":"get ready. Like, no, you wanna be ready well."},{"speaker":"[aaron_straker]","startTime":344.42,"endTime":351.705,"body":"You wanna be well, well along your way by the time May gets here."},{"speaker":"[aaron_straker]","startTime":351.785,"endTime":353.687,"body":"So I wanted to get that out."},{"speaker":"[bryan]","startTime":354.516,"endTime":354.605,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":355.688,"endTime":362.913,"body":"I, my weight is averaging in the mid-205s this"},{"speaker":"[aaron_straker]","startTime":355.688,"endTime":362.913,"body":"week. It's morning time for me here. Actually, it's kind of funny."},{"speaker":"[aaron_straker]","startTime":362.973,"endTime":373.06,"body":"The daylight savings time got me. And I had,"},{"speaker":"[aaron_straker]","startTime":362.973,"endTime":373.06,"body":"you know, because the time doesn't change here. just got earlier"},{"speaker":"[aaron_straker]","startTime":373.08,"endTime":378.363,"body":"for me and it was like, you know, but with the"},{"speaker":"[aaron_straker]","startTime":373.08,"endTime":378.363,"body":"podcast, we'd been recording at eight this morning. It's like"},{"speaker":"[aaron_straker]","startTime":378.603,"endTime":384.027,"body":"at six 30 my time, it's like, Oh, the podcast"},{"speaker":"[aaron_straker]","startTime":378.603,"endTime":384.027,"body":"is in 30 minutes. I'm like, Oh, fuck, I need to get out of bed."},{"speaker":"[aaron_straker]","startTime":385.288,"endTime":385.588,"body":"So"},{"speaker":"[bryan]","startTime":387.13,"endTime":387.553,"body":"I didn't even"},{"speaker":"[aaron_straker]","startTime":387.529,"endTime":387.589,"body":"I"},{"speaker":"[bryan]","startTime":387.593,"endTime":387.794,"body":"think"},{"speaker":"[aaron_straker]","startTime":387.609,"endTime":388.09,"body":"was actually,"},{"speaker":"[bryan]","startTime":387.814,"endTime":388.358,"body":"about that."},{"speaker":"[aaron_straker]","startTime":388.11,"endTime":391.011,"body":"well, yeah,"},{"speaker":"[bryan]","startTime":388.438,"endTime":390.068,"body":"Yeah, yeah, I'm glad you were on top of that."},{"speaker":"[aaron_straker]","startTime":391.032,"endTime":395.815,"body":"I made my phone just sent me the alert. I was"},{"speaker":"[aaron_straker]","startTime":391.032,"endTime":395.815,"body":"206.9 this"},{"speaker":"[bryan]","startTime":399.45,"endTime":399.783,"body":"Nice."},{"speaker":"[aaron_straker]","startTime":401.659,"endTime":408.883,"body":"we are going to push to about 210 pounds, like"},{"speaker":"[aaron_straker]","startTime":401.659,"endTime":408.883,"body":"the average of 210. So originally the average, we were looking"},{"speaker":"[aaron_straker]","startTime":408.923,"endTime":416.388,"body":"between like 204 and 208, but body composition"},{"speaker":"[aaron_straker]","startTime":408.923,"endTime":416.388,"body":"is holding like much better than I had honestly anticipated."},{"speaker":"[aaron_straker]","startTime":418.21,"endTime":427.036,"body":"And then I just first, I just see it better to"},{"speaker":"[aaron_straker]","startTime":418.21,"endTime":427.036,"body":"push higher than stop earlier because like that just potentially"},{"speaker":"[aaron_straker]","startTime":427.096,"endTime":436.102,"body":"right speaking in kind of hypotheticals and theories"},{"speaker":"[aaron_straker]","startTime":427.096,"endTime":436.102,"body":"more muscle than as I get leaner if I push my body weight up"},{"speaker":"[aaron_straker]","startTime":436.162,"endTime":444.007,"body":"higher. Now the thing that I kind of wanted to"},{"speaker":"[aaron_straker]","startTime":436.162,"endTime":444.007,"body":"touch on here is I am, I don't believe I'm essentially adding"},{"speaker":"[aaron_straker]","startTime":444.147,"endTime":452.412,"body":"new muscle. I have been significantly larger"},{"speaker":"[aaron_straker]","startTime":444.147,"endTime":452.412,"body":"than I currently am, albeit at a higher, you know, body fat percentage,"},{"speaker":"[aaron_straker]","startTime":452.833,"endTime":458.717,"body":"but we know that it's much easier to reclaim"},{"speaker":"[aaron_straker]","startTime":452.833,"endTime":458.717,"body":"lost muscle than it is to add,"},{"speaker":"[aaron_straker]","startTime":461.94,"endTime":471.479,"body":"Tissue, I just wonder what the time horizon is"},{"speaker":"[aaron_straker]","startTime":461.94,"endTime":471.479,"body":"on that because the last time I was essentially bigger than I"},{"speaker":"[aaron_straker]","startTime":471.559,"endTime":479.725,"body":"am right now was, you know, the spring of 2018"},{"speaker":"[aaron_straker]","startTime":471.559,"endTime":479.725,"body":"that we're coming up on now. It's five years ago. So I don't"},{"speaker":"[aaron_straker]","startTime":479.765,"endTime":485.088,"body":"know that kind of time horizon there, but I have"},{"speaker":"[aaron_straker]","startTime":479.765,"endTime":485.088,"body":"been pleasantly surprised. And I don't get me wrong, you know,"},{"speaker":"[aaron_straker]","startTime":485.128,"endTime":490.572,"body":"I am adding body fat in the lower back, you know,"},{"speaker":"[aaron_straker]","startTime":485.128,"endTime":490.572,"body":"kind of, especially like when you sit down and feel like where"},{"speaker":"[aaron_straker]","startTime":490.592,"endTime":494.094,"body":"the glute meets the lower back, like, I have"},{"speaker":"[aaron_straker]","startTime":490.592,"endTime":494.094,"body":"body fat there, like"},{"speaker":"[bryan]","startTime":494.25,"endTime":494.45,"body":"Thank you."},{"speaker":"[aaron_straker]","startTime":494.755,"endTime":503.737,"body":"tangible, noticeable body fat, same thing with"},{"speaker":"[aaron_straker]","startTime":494.755,"endTime":503.737,"body":"like the lower surprised to be completely honest at this body"},{"speaker":"[aaron_straker]","startTime":503.757,"endTime":503.918,"body":"weight."},{"speaker":"[bryan]","startTime":504.87,"endTime":510.488,"body":"That's awesome dude. Yeah. You're gonna be a savage once"},{"speaker":"[bryan]","startTime":504.87,"endTime":510.488,"body":"you lose the weight and get down to like 190 or whatever that"},{"speaker":"[bryan]","startTime":510.568,"endTime":510.709,"body":"is."},{"speaker":"[aaron_straker]","startTime":511.459,"endTime":520.004,"body":"Yeah, I'm excited to see how it's going to go."},{"speaker":"[aaron_straker]","startTime":511.459,"endTime":520.004,"body":"It has been, it's been fun. I am looking forward to less total"},{"speaker":"[aaron_straker]","startTime":520.0840000000001,"endTime":526.829,"body":"food volume, the final meal of the day. I'm like,"},{"speaker":"[aaron_straker]","startTime":520.0840000000001,"endTime":526.829,"body":"fuck, okay, it's time to eat again. Like I really don't want"},{"speaker":"[aaron_straker]","startTime":526.869,"endTime":535.635,"body":"to, but I, you know, sort of thing. So I am excited"},{"speaker":"[aaron_straker]","startTime":526.869,"endTime":535.635,"body":"to get away from that. And then the last note, and I have, and"},{"speaker":"[aaron_straker]","startTime":535.655,"endTime":537.496,"body":"we can talk about this more in What Does Matter."},{"speaker":"[aaron_straker]","startTime":541.319,"endTime":549.704,"body":"find my limit on the hack squat, on the back"},{"speaker":"[aaron_straker]","startTime":541.319,"endTime":549.704,"body":"off set and on my drop set. So the thing that I find very kind"},{"speaker":"[aaron_straker]","startTime":549.724,"endTime":558.55,"body":"of important to point out there is like when"},{"speaker":"[aaron_straker]","startTime":549.724,"endTime":558.55,"body":"we are, when load limits, load can very clearly limit push where"},{"speaker":"[aaron_straker]","startTime":558.57,"endTime":564.174,"body":"your limit is because you're like, listen, I"},{"speaker":"[aaron_straker]","startTime":558.57,"endTime":564.174,"body":"did six reps, the seventh one like isn't happening, right? The"},{"speaker":"[aaron_straker]","startTime":564.214,"endTime":572.239,"body":"weight is too heavy, but I found like once you"},{"speaker":"[aaron_straker]","startTime":564.214,"endTime":572.239,"body":"get into that like eight plus rep range, more so like nine or"},{"speaker":"[aaron_straker]","startTime":572.279,"endTime":580.405,"body":"10 plus, it becomes a lot more limited of like"},{"speaker":"[aaron_straker]","startTime":572.279,"endTime":580.405,"body":"the heart rates elevated, the metabolites are accumulating like"},{"speaker":"[aaron_straker]","startTime":580.505,"endTime":589.331,"body":"when are you going to call it sort of thing."},{"speaker":"[aaron_straker]","startTime":580.505,"endTime":589.331,"body":"So I was able to, I increased load 5% this week and I was still"},{"speaker":"[aaron_straker]","startTime":589.371,"endTime":595.615,"body":"able to top out on the first set. I was very,"},{"speaker":"[aaron_straker]","startTime":589.371,"endTime":595.615,"body":"very excited for that. So I will increase again on the back offset."},{"speaker":"[aaron_straker]","startTime":595.795,"endTime":606.642,"body":"It was my first week at a 10% increase on the"},{"speaker":"[aaron_straker]","startTime":595.795,"endTime":606.642,"body":"back offset. able to max out the top rep there. That one I really"},{"speaker":"[aaron_straker]","startTime":606.662,"endTime":615.288,"body":"had to push for really, really. And then the"},{"speaker":"[aaron_straker]","startTime":606.662,"endTime":615.288,"body":"unfortunate part is then I have a drop set after my back off"},{"speaker":"[aaron_straker]","startTime":615.328,"endTime":620.892,"body":"set. So I like get off the hack squat. I unrack"},{"speaker":"[aaron_straker]","startTime":615.328,"endTime":620.892,"body":"the weights. I just drop them right on the floor where I'm at."},{"speaker":"[aaron_straker]","startTime":620.912,"endTime":627.356,"body":"It's probably about 40 seconds or so before I'm"},{"speaker":"[aaron_straker]","startTime":620.912,"endTime":627.356,"body":"back on it. And then it's a like, you know, go until you can't"},{"speaker":"[aaron_straker]","startTime":627.416,"endTime":628.116,"body":"sort of anymore."},{"speaker":"[aaron_straker]","startTime":631.379,"endTime":637.302,"body":"around the like six rep mark where like my legs"},{"speaker":"[aaron_straker]","startTime":631.379,"endTime":637.302,"body":"were, were burning. Hard rate was really, really elevated. But"},{"speaker":"[aaron_straker]","startTime":637.343,"endTime":641.665,"body":"this week I was like, I'm just going to, I'm"},{"speaker":"[aaron_straker]","startTime":637.343,"endTime":641.665,"body":"going to push into the wheels, fall off and, you know, and see"},{"speaker":"[aaron_straker]","startTime":641.705,"endTime":644.627,"body":"what that really is. It was 10 reps. So I got"},{"speaker":"[aaron_straker]","startTime":641.705,"endTime":644.627,"body":"like an"},{"speaker":"[bryan]","startTime":644.65,"endTime":644.821,"body":"Wow."},{"speaker":"[aaron_straker]","startTime":644.687,"endTime":650.191,"body":"extra like four reps and they were horrendous,"},{"speaker":"[aaron_straker]","startTime":644.687,"endTime":650.191,"body":"horrendous."},{"speaker":"[bryan]","startTime":649.971,"endTime":650.121,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":650.231,"endTime":656.275,"body":"Like the final rep, you like when your arms start"},{"speaker":"[aaron_straker]","startTime":650.231,"endTime":656.275,"body":"like flapping and shit like that, like the things that"},{"speaker":"[bryan]","startTime":656.17,"endTime":656.451,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":656.295,"endTime":656.615,"body":"don't make"},{"speaker":"[bryan]","startTime":656.571,"endTime":656.752,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":656.755,"endTime":656.976,"body":"any"},{"speaker":"[bryan]","startTime":656.772,"endTime":656.893,"body":"yeah."},{"speaker":"[aaron_straker]","startTime":657.036,"endTime":657.376,"body":"sense."},{"speaker":"[bryan]","startTime":657.595,"endTime":659.08,"body":"The elbows are doing this thing."},{"speaker":"[aaron_straker]","startTime":661.319,"endTime":667.994,"body":"in the weight like it stopped moving. And I was"},{"speaker":"[aaron_straker]","startTime":661.319,"endTime":667.994,"body":"like, I'm gonna get fucking pinned on the hack squat. And fortunately,"},{"speaker":"[aaron_straker]","startTime":668.394,"endTime":675.321,"body":"I made it through and I knew like, I was like,"},{"speaker":"[aaron_straker]","startTime":668.394,"endTime":675.321,"body":"that was it. I was a mess trying to unload the hack squat then."},{"speaker":"[aaron_straker]","startTime":675.461,"endTime":677.302,"body":"I had to stop like four times and just like,"},{"speaker":"[bryan]","startTime":677.45,"endTime":679.85,"body":"Hehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehehe"},{"speaker":"[aaron_straker]","startTime":677.462,"endTime":683.646,"body":"go sit and collect myself as I was unloading"},{"speaker":"[aaron_straker]","startTime":677.462,"endTime":683.646,"body":"it. And I don't think my breath rate returned to normal for like"},{"speaker":"[aaron_straker]","startTime":683.826,"endTime":691.051,"body":"eight minutes. And my legs were so blown up and"},{"speaker":"[aaron_straker]","startTime":683.826,"endTime":691.051,"body":"shaky and stuff like that. And that was literally three sets,"},{"speaker":"[aaron_straker]","startTime":691.391,"endTime":691.672,"body":"you know, a"},{"speaker":"[bryan]","startTime":691.671,"endTime":691.944,"body":"Mm-hmm."},{"speaker":"[aaron_straker]","startTime":691.712,"endTime":697.115,"body":"top set, a back off. And I did take a full five"},{"speaker":"[aaron_straker]","startTime":691.712,"endTime":697.115,"body":"minutes between the top set and the back off. And"},{"speaker":"[bryan]","startTime":697.05,"endTime":697.176,"body":"Bye"},{"speaker":"[aaron_straker]","startTime":697.135,"endTime":697.275,"body":"then"},{"speaker":"[bryan]","startTime":697.197,"endTime":697.281,"body":"guys."},{"speaker":"[aaron_straker]","startTime":697.315,"endTime":700.678,"body":"my drop there. And I literally could have left"},{"speaker":"[aaron_straker]","startTime":697.315,"endTime":700.678,"body":"the gym right then."},{"speaker":"[bryan]","startTime":700.55,"endTime":700.65,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":702.319,"endTime":707.492,"body":"It was probably another 10, 12 minutes before"},{"speaker":"[aaron_straker]","startTime":702.319,"endTime":707.492,"body":"I was able to start warming up on my second exercise because"},{"speaker":"[aaron_straker]","startTime":707.532,"endTime":710.218,"body":"I was like that. Done."},{"speaker":"[bryan]","startTime":710.27,"endTime":716.834,"body":"Well, we're gonna get back to that in the things that"},{"speaker":"[bryan]","startTime":710.27,"endTime":716.834,"body":"matter because I wanna ask you specifically about how much that"},{"speaker":"[bryan]","startTime":716.874,"endTime":717.494,"body":"matters."},{"speaker":"[aaron_straker]","startTime":718.703,"endTime":718.892,"body":"Yeah."},{"speaker":"[bryan]","startTime":718.775,"endTime":726.941,"body":"But yeah, that's cool. Finishing up my updates real quick."},{"speaker":"[bryan]","startTime":718.775,"endTime":726.941,"body":"I essentially slacked on my cardio these last five days, six"},{"speaker":"[bryan]","startTime":726.961,"endTime":731.904,"body":"days, because we've had the girls in town and we've been"},{"speaker":"[bryan]","startTime":726.961,"endTime":731.904,"body":"doing a lot of Paragon stuff and I'm trying to get ahead with"},{"speaker":"[bryan]","startTime":731.944,"endTime":739.789,"body":"programming before the road trip back and all that good"},{"speaker":"[bryan]","startTime":731.944,"endTime":739.789,"body":"stuff. So, been slacking on my cardio. I always actually wondered,"},{"speaker":"[bryan]","startTime":740.37,"endTime":746.874,"body":"I didn't wonder I kind of knew the answer to this, but"},{"speaker":"[bryan]","startTime":740.37,"endTime":746.874,"body":"I knew there was going to be a point where I had to choose weights"},{"speaker":"[bryan]","startTime":747.054,"endTime":753.618,"body":"or cardio and it hadn't you know happened up into this"},{"speaker":"[bryan]","startTime":747.054,"endTime":753.618,"body":"point But I knew it was inevitable at some point and I kind of"},{"speaker":"[bryan]","startTime":753.638,"endTime":760.563,"body":"knew I was gonna choose weights over cardio if given"},{"speaker":"[bryan]","startTime":753.638,"endTime":760.563,"body":"like you know A 90-minute period to go do something physical"},{"speaker":"[bryan]","startTime":761.484,"endTime":771.03,"body":"But it's nice to know that I still value my experience"},{"speaker":"[bryan]","startTime":761.484,"endTime":771.03,"body":"in the weight room and staying on my schedule and breath and"},{"speaker":"[bryan]","startTime":771.55,"endTime":777.254,"body":"working on my zone too. So I thought the listeners would"},{"speaker":"[bryan]","startTime":771.55,"endTime":777.254,"body":"appreciate that. It's still high-parched food, it's still my"},{"speaker":"[bryan]","startTime":777.294,"endTime":786.921,"body":"baby. And then the last update is really just that I"},{"speaker":"[bryan]","startTime":777.294,"endTime":786.921,"body":"have 12 more days left in San Diego. Along with me not doing"},{"speaker":"[bryan]","startTime":787.821,"endTime":793.805,"body":"all my cardio the last few days, I've also been eating"},{"speaker":"[bryan]","startTime":787.821,"endTime":793.805,"body":"more food. So what I talked about in the last episode, how all"},{"speaker":"[bryan]","startTime":793.865,"endTime":803.102,"body":"of my objective metrics of health were improving, uh"},{"speaker":"[bryan]","startTime":793.865,"endTime":803.102,"body":"un-improving?"},{"speaker":"[aaron_straker]","startTime":806.519,"endTime":807.996,"body":"Like a regressed regression?"},{"speaker":"[bryan]","startTime":807.63,"endTime":814.334,"body":"Yeah, yeah, yeah. So my VO2 max has gone down half a"},{"speaker":"[bryan]","startTime":807.63,"endTime":814.334,"body":"point in the last week. My resting heart rate has gone back up"},{"speaker":"[bryan]","startTime":814.374,"endTime":823.7,"body":"again from like the low 40s back into like the mid to"},{"speaker":"[bryan]","startTime":814.374,"endTime":823.7,"body":"high 40s. And sleep is not as good. And all the things that happen"},{"speaker":"[bryan]","startTime":823.74,"endTime":831.005,"body":"when I seem to gain weight and or stop doing cardio,"},{"speaker":"[bryan]","startTime":823.74,"endTime":831.005,"body":"it's hard to separate those two because they kind of work together."},{"speaker":"[bryan]","startTime":831.065,"endTime":833.507,"body":"Like at this point, we know where I'm mostly at maintenance."},{"speaker":"[bryan]","startTime":837.57,"endTime":845.295,"body":"of me being able to, I just got a weird message on my"},{"speaker":"[bryan]","startTime":837.57,"endTime":845.295,"body":"computer, me doing cardio is a way for me to be able to kind"},{"speaker":"[bryan]","startTime":845.335,"endTime":852.099,"body":"of more accurately monitor or keep my body weight consistent."},{"speaker":"[bryan]","startTime":845.335,"endTime":852.099,"body":"And when I don't do the cardio and I keep eating the same amount"},{"speaker":"[bryan]","startTime":852.119,"endTime":859.044,"body":"that I was, if I was doing the cardio, then my body weight"},{"speaker":"[bryan]","startTime":852.119,"endTime":859.044,"body":"begins to creep up and the things happen. So still curious as"},{"speaker":"[bryan]","startTime":859.084,"endTime":864.888,"body":"to how I'm gonna end this trip when I get back home and"},{"speaker":"[bryan]","startTime":859.084,"endTime":864.888,"body":"get my body weight done. And I would really, really, really like"},{"speaker":"[bryan]","startTime":864.948,"endTime":874.414,"body":"to be 193.5 when I do my DEXA on April 9th or whatever"},{"speaker":"[bryan]","startTime":864.948,"endTime":874.414,"body":"that is for my one arm training experiment, because that's the"},{"speaker":"[bryan]","startTime":874.434,"endTime":880.178,"body":"weight that I was when I did the initial DEXA. And I"},{"speaker":"[bryan]","startTime":874.434,"endTime":880.178,"body":"would love to be the same weight both for the assessment of the"},{"speaker":"[bryan]","startTime":880.418,"endTime":889.044,"body":"arms, but also for the assessment of my body composition"},{"speaker":"[bryan]","startTime":880.418,"endTime":889.044,"body":"in general to get a determination of whether the cardio is impacting"},{"speaker":"[bryan]","startTime":889.504,"endTime":894.407,"body":"my muscle to fat ratio in any way. So we'll see if that"},{"speaker":"[bryan]","startTime":889.504,"endTime":894.407,"body":"ends up being where it is."},{"speaker":"[bryan]","startTime":897.65,"endTime":905.315,"body":"of my updates. So I guess as we get started into things"},{"speaker":"[bryan]","startTime":897.65,"endTime":905.315,"body":"that matter, the first one we have on here is effort. And so"},{"speaker":"[bryan]","startTime":905.355,"endTime":915.421,"body":"we can reference back to your hack squat story that you"},{"speaker":"[bryan]","startTime":905.355,"endTime":915.421,"body":"just told. And so basically you did a set to failure, you rested"},{"speaker":"[bryan]","startTime":915.441,"endTime":922.866,"body":"five minutes, you did another set to failure. And then"},{"speaker":"[bryan]","startTime":915.441,"endTime":922.866,"body":"on the drop set after the second set to failure, you got four"},{"speaker":"[bryan]","startTime":922.906,"endTime":924.287,"body":"more reps than you did the"},{"speaker":"[bryan]","startTime":927.55,"endTime":940.318,"body":"Does that matter? Like how much benefit did those four"},{"speaker":"[bryan]","startTime":927.55,"endTime":940.318,"body":"reps give you that potentially to thwart off the negative impact"},{"speaker":"[bryan]","startTime":940.518,"endTime":948.664,"body":"of the recovery debt that you put yourself into as a"},{"speaker":"[bryan]","startTime":940.518,"endTime":948.664,"body":"result of that, not just in the 10 to 12 minutes that followed"},{"speaker":"[bryan]","startTime":948.724,"endTime":952.666,"body":"as you tried to like get your bearing straight and recover"},{"speaker":"[bryan]","startTime":948.724,"endTime":952.666,"body":"your breathing and all that stuff,"},{"speaker":"[bryan]","startTime":957.73,"endTime":963.424,"body":"which is another rabbit hole we can go down, but then"},{"speaker":"[bryan]","startTime":957.73,"endTime":963.424,"body":"potentially also in the recovery throughout the course of like,"},{"speaker":"[bryan]","startTime":963.464,"endTime":965.429,"body":"you know, the next three to seven days or so."},{"speaker":"[aaron_straker]","startTime":967.859,"endTime":975.484,"body":"Yeah, so that's a really, really good thing to"},{"speaker":"[aaron_straker]","startTime":967.859,"endTime":975.484,"body":"bring up. I think for things like that, if you're at maintenance,"},{"speaker":"[aaron_straker]","startTime":975.504,"endTime":984.31,"body":"it's probably not the best idea. If you're in"},{"speaker":"[aaron_straker]","startTime":975.504,"endTime":984.31,"body":"a deficit, it's probably objectively a poor idea. I fortunately"},{"speaker":"[aaron_straker]","startTime":984.35,"endTime":989.653,"body":"am in a position where like food is really, really"},{"speaker":"[aaron_straker]","startTime":984.35,"endTime":989.653,"body":"high. Body weight is essentially for all intents and purposes"},{"speaker":"[aaron_straker]","startTime":989.993,"endTime":995.637,"body":"at an all time high. My recovery capacity is"},{"speaker":"[aaron_straker]","startTime":989.993,"endTime":995.637,"body":"large, and I'm not training my quads for another seven days again."},{"speaker":"[aaron_straker]","startTime":995.697,"endTime":996.458,"body":"I'm only training them"},{"speaker":"[aaron_straker]","startTime":1000.941,"endTime":1011.248,"body":"You are correct in that it did subsequently negatively"},{"speaker":"[aaron_straker]","startTime":1000.941,"endTime":1011.248,"body":"impact my third exercise, which is my rear foot elevated split"},{"speaker":"[aaron_straker]","startTime":1011.288,"endTime":1018.512,"body":"squat. I'd say performance was like a 20% decline"},{"speaker":"[aaron_straker]","startTime":1011.288,"endTime":1018.512,"body":"over the previous week because my legs were just demolished."},{"speaker":"[aaron_straker]","startTime":1028.039,"endTime":1037.145,"body":"ranking order of programming of the exercises"},{"speaker":"[aaron_straker]","startTime":1028.039,"endTime":1037.145,"body":"for the day is important. In a perfect world, the gym has the"},{"speaker":"[aaron_straker]","startTime":1037.185,"endTime":1043.549,"body":"leg extension in, you know, the gym isn't fully"},{"speaker":"[aaron_straker]","startTime":1037.185,"endTime":1043.549,"body":"essentially open yet in terms of equipment that's all in, and"},{"speaker":"[aaron_straker]","startTime":1043.589,"endTime":1049.433,"body":"the leg extension would go first. And then the"},{"speaker":"[aaron_straker]","startTime":1043.589,"endTime":1049.433,"body":"hack squad is like this sledgehammer that comes through and it's"},{"speaker":"[aaron_straker]","startTime":1049.473,"endTime":1060.201,"body":"like, I'm kind of done after that, you know,"},{"speaker":"[aaron_straker]","startTime":1049.473,"endTime":1060.201,"body":"training quads all hit, maybe a and I'm gone sort of thing. But"},{"speaker":"[aaron_straker]","startTime":1060.461,"endTime":1069.209,"body":"with that, with things that matter, effort is"},{"speaker":"[aaron_straker]","startTime":1060.461,"endTime":1069.209,"body":"important, but also, which I don't know if we have on here, but"},{"speaker":"[aaron_straker]","startTime":1069.429,"endTime":1070.51,"body":"exercise order,"},{"speaker":"[bryan]","startTime":1071.57,"endTime":1071.755,"body":"Mm-hmm"},{"speaker":"[aaron_straker]","startTime":1071.611,"endTime":1078.277,"body":"I would say matters as well, especially relative"},{"speaker":"[aaron_straker]","startTime":1071.611,"endTime":1078.277,"body":"to things like effort, proximity to failure, which was the two"},{"speaker":"[aaron_straker]","startTime":1078.377,"endTime":1079.778,"body":"kind of first big ones we had."},{"speaker":"[bryan]","startTime":1081.43,"endTime":1087.634,"body":"Yeah, that's interesting. I don't know. I almost would"},{"speaker":"[bryan]","startTime":1081.43,"endTime":1087.634,"body":"put exercise order in the category of things that may matter."},{"speaker":"[bryan]","startTime":1088.515,"endTime":1094.719,"body":"And the reason that I say that is like, we talk a lot"},{"speaker":"[bryan]","startTime":1088.515,"endTime":1094.719,"body":"about like the nuance on here and you and I have both talked"},{"speaker":"[bryan]","startTime":1094.739,"endTime":1100.843,"body":"about how much we love putting like a short overload"},{"speaker":"[bryan]","startTime":1094.739,"endTime":1100.843,"body":"movement before a lengthen movement like the leg extension and"},{"speaker":"[bryan]","startTime":1100.863,"endTime":1104.786,"body":"then you know going into the hack squad or a leg curl"},{"speaker":"[bryan]","startTime":1100.863,"endTime":1104.786,"body":"and then going into the RDL."},{"speaker":"[bryan]","startTime":1110.25,"endTime":1119.117,"body":"physics people have achieved over time. It just seems"},{"speaker":"[bryan]","startTime":1110.25,"endTime":1119.117,"body":"that like that seems to be pretty low on the totem pole of like"},{"speaker":"[bryan]","startTime":1119.137,"endTime":1125.983,"body":"things that really move the needle in creating like a"},{"speaker":"[bryan]","startTime":1119.137,"endTime":1125.983,"body":"monstrous physique over time. And we've just seen so many years"},{"speaker":"[bryan]","startTime":1126.003,"endTime":1131.188,"body":"of people doing like full body splits with all compound"},{"speaker":"[bryan]","startTime":1126.003,"endTime":1131.188,"body":"movements that have produced some like fantastic physics, you"},{"speaker":"[bryan]","startTime":1131.208,"endTime":1131.368,"body":"know."},{"speaker":"[aaron_straker]","startTime":1131.999,"endTime":1133.183,"body":"Yeah, I would agree with that. It"},{"speaker":"[bryan]","startTime":1133.249,"endTime":1133.429,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1133.765,"endTime":1137.136,"body":"is a may matter, not a do matter. It"},{"speaker":"[bryan]","startTime":1137.17,"endTime":1137.21,"body":"I"},{"speaker":"[aaron_straker]","startTime":1137.176,"endTime":1137.477,"body":"does"},{"speaker":"[bryan]","startTime":1137.23,"endTime":1137.53,"body":"think it's"},{"speaker":"[aaron_straker]","startTime":1137.538,"endTime":1137.758,"body":"matter."},{"speaker":"[bryan]","startTime":1137.81,"endTime":1144.661,"body":"all of the may matter ones and even some of the things"},{"speaker":"[bryan]","startTime":1137.81,"endTime":1144.661,"body":"that may not matter, I think ultimately may matter to the individual."},{"speaker":"[bryan]","startTime":1144.861,"endTime":1150.409,"body":"And so the whole conversation needs to be cloaked in"},{"speaker":"[bryan]","startTime":1144.861,"endTime":1150.409,"body":"that sort of understanding."},{"speaker":"[aaron_straker]","startTime":1151.159,"endTime":1152.178,"body":"Very well said. Yeah."},{"speaker":"[bryan]","startTime":1153.71,"endTime":1158.993,"body":"But when we go back to effort, so effort is the first"},{"speaker":"[bryan]","startTime":1153.71,"endTime":1158.993,"body":"one that's on our list of things that do matter. And so when"},{"speaker":"[bryan]","startTime":1159.033,"endTime":1166.078,"body":"we look at effort, I think we look at the effort that"},{"speaker":"[bryan]","startTime":1159.033,"endTime":1166.078,"body":"you put into that hack squat. And like, maybe that doesn't matter."},{"speaker":"[bryan]","startTime":1166.358,"endTime":1173.683,"body":"Like, you probably don't need to push yourself to the"},{"speaker":"[bryan]","startTime":1166.358,"endTime":1173.683,"body":"point that you have eight to 12 minutes of like, I may die and"},{"speaker":"[bryan]","startTime":1173.723,"endTime":1176.825,"body":"I can't recover my breath at this"},{"speaker":"[aaron_straker]","startTime":1178.319,"endTime":1178.576,"body":"agreed."},{"speaker":"[bryan]","startTime":1183.61,"endTime":1189.375,"body":"There is certainly a level of effort that is necessary."},{"speaker":"[bryan]","startTime":1183.61,"endTime":1189.375,"body":"And that's, I think, why I ended up at the top of the list here,"},{"speaker":"[bryan]","startTime":1189.716,"endTime":1197.304,"body":"is that it doesn't matter how much volume you do. If"},{"speaker":"[bryan]","startTime":1189.716,"endTime":1197.304,"body":"all of those sets are 15 or 10 reps from failure, it's just not"},{"speaker":"[bryan]","startTime":1197.364,"endTime":1202.949,"body":"going to create the physique changes that you're looking"},{"speaker":"[bryan]","startTime":1197.364,"endTime":1202.949,"body":"for. Do you have anything to add to that?"},{"speaker":"[aaron_straker]","startTime":1203.899,"endTime":1212.198,"body":"Yes, one thing you said there, you said all time"},{"speaker":"[aaron_straker]","startTime":1203.899,"endTime":1212.198,"body":"classic physique. Can you kind of more specifically define that?"},{"speaker":"[bryan]","startTime":1213.09,"endTime":1220.575,"body":"Yeah, so I think any of those physiques that you look"},{"speaker":"[bryan]","startTime":1213.09,"endTime":1220.575,"body":"at from like the pre-steroid era, from Steve Reeves, John Grimmick,"},{"speaker":"[bryan]","startTime":1221.815,"endTime":1229.821,"body":"Reg Park, like some of those guys that you can just Google"},{"speaker":"[bryan]","startTime":1221.815,"endTime":1229.821,"body":"and look and these guys are, you know, 5'8 to 5'10 and between"},{"speaker":"[bryan]","startTime":1229.841,"endTime":1237.626,"body":"180 and 200 pounds at 8 to 12% body fat, something along"},{"speaker":"[bryan]","startTime":1229.841,"endTime":1237.626,"body":"those lines."},{"speaker":"[bryan]","startTime":1243.371,"endTime":1247.869,"body":"proxy to use for like an all-time classic physique for"},{"speaker":"[bryan]","startTime":1243.371,"endTime":1247.869,"body":"a natural athlete."},{"speaker":"[aaron_straker]","startTime":1250.719,"endTime":1256.623,"body":"Um, because I, I was like, well, from my perspective,"},{"speaker":"[aaron_straker]","startTime":1250.719,"endTime":1256.623,"body":"when you said that, I'm like, well, this could be like a, like"},{"speaker":"[aaron_straker]","startTime":1256.743,"endTime":1263.047,"body":"your, your mere mortal, you know, great, you"},{"speaker":"[aaron_straker]","startTime":1256.743,"endTime":1263.047,"body":"know, physique in, in any kind of big box gym across the United"},{"speaker":"[aaron_straker]","startTime":1263.087,"endTime":1268.31,"body":"States, or are we talking like a classic physique"},{"speaker":"[aaron_straker]","startTime":1263.087,"endTime":1268.31,"body":"competitor? And these are very stark contrast sort of things."},{"speaker":"[aaron_straker]","startTime":1268.33,"endTime":1270.252,"body":"So I was like, let's just ask them to define"},{"speaker":"[aaron_straker]","startTime":1268.33,"endTime":1270.252,"body":"it a little bit."},{"speaker":"[bryan]","startTime":1270.236,"endTime":1270.587,"body":"Yeah, yeah."},{"speaker":"[aaron_straker]","startTime":1271.412,"endTime":1273.034,"body":"So yes, I mean, I would agree with that."},{"speaker":"[aaron_straker]","startTime":1280.519,"endTime":1289.885,"body":"Making sure that you are in that, let's say that"},{"speaker":"[aaron_straker]","startTime":1280.519,"endTime":1289.885,"body":"what I just described from the hackswatt was a 101%, right? You"},{"speaker":"[aaron_straker]","startTime":1289.965,"endTime":1300.592,"body":"do not need to be there. I confidently feel you"},{"speaker":"[aaron_straker]","startTime":1289.965,"endTime":1300.592,"body":"need to be in the 95 plus in order to get to what Brian is defining"},{"speaker":"[aaron_straker]","startTime":1300.632,"endTime":1306.396,"body":"is that like all time classic physique. Do you"},{"speaker":"[aaron_straker]","startTime":1300.632,"endTime":1306.396,"body":"need to be 95 plus to have hypertrophy?"},{"speaker":"[aaron_straker]","startTime":1310.959,"endTime":1317.743,"body":"When a lot of these studies and stuff are referenced"},{"speaker":"[aaron_straker]","startTime":1310.959,"endTime":1317.743,"body":"it is like hypertrophy is a is there hypertrophy? Yes, right,"},{"speaker":"[aaron_straker]","startTime":1318.044,"endTime":1324.608,"body":"but it's like a there's a that that might be"},{"speaker":"[aaron_straker]","startTime":1318.044,"endTime":1324.608,"body":"5% hypertrophy But if you're after like 70% hypertrophy your"},{"speaker":"[aaron_straker]","startTime":1324.708,"endTime":1332.253,"body":"effort and things need to be greatly, you know"},{"speaker":"[aaron_straker]","startTime":1324.708,"endTime":1332.253,"body":"in advance of what it takes for 5% hypertrophy and and I think"},{"speaker":"[aaron_straker]","startTime":1332.293,"endTime":1342.82,"body":"the last thing that I have on this particular"},{"speaker":"[aaron_straker]","startTime":1332.293,"endTime":1342.82,"body":"one is like fortunately like It doesn't really matter. I spent"},{"speaker":"[aaron_straker]","startTime":1342.84,"endTime":1349.545,"body":"the last essentially five, six years lifting"},{"speaker":"[aaron_straker]","startTime":1342.84,"endTime":1349.545,"body":"by myself in the gym headphones in. You just get to watch a lot."},{"speaker":"[aaron_straker]","startTime":1349.565,"endTime":1358.991,"body":"I'm not having conversations off of the gym."},{"speaker":"[aaron_straker]","startTime":1349.565,"endTime":1358.991,"body":"I would say on a massive, at level, 90 plus percent of people"},{"speaker":"[aaron_straker]","startTime":1359.031,"endTime":1366.096,"body":"in the gym are not at that. Effort is not high"},{"speaker":"[aaron_straker]","startTime":1359.031,"endTime":1366.096,"body":"enough. Especially when you're working in with someone which"},{"speaker":"[aaron_straker]","startTime":1366.156,"endTime":1377.704,"body":"is rather common here, chest press with like"},{"speaker":"[aaron_straker]","startTime":1366.156,"endTime":1377.704,"body":"flies and stuff and each set is like a seven RIR, eight RIR."},{"speaker":"[aaron_straker]","startTime":1378.204,"endTime":1387.211,"body":"And it's it's wantonfully obvious that the effort"},{"speaker":"[aaron_straker]","startTime":1378.204,"endTime":1387.211,"body":"is just significantly low and I would say on average the people's"},{"speaker":"[aaron_straker]","startTime":1387.291,"endTime":1397.398,"body":"understanding of the importance of effort is"},{"speaker":"[aaron_straker]","startTime":1387.291,"endTime":1397.398,"body":"grossly miss under under. What's the word I'm looking for Brian?"},{"speaker":"[bryan]","startTime":1397.812,"endTime":1399.969,"body":"uh under diagnosed."},{"speaker":"[aaron_straker]","startTime":1400.779,"endTime":1403.523,"body":"Yeah, under diagnosed or like under evaluated,"},{"speaker":"[aaron_straker]","startTime":1400.779,"endTime":1403.523,"body":"whatever,"},{"speaker":"[bryan]","startTime":1403.857,"endTime":1404.028,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1404.003,"endTime":1407.809,"body":"they don't realize it, they should just be working"},{"speaker":"[aaron_straker]","startTime":1404.003,"endTime":1407.809,"body":"a lot harder and then you don't need as"},{"speaker":"[bryan]","startTime":1407.734,"endTime":1407.923,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1407.909,"endTime":1414.098,"body":"much of the superfluous extras and stuff like"},{"speaker":"[aaron_straker]","startTime":1407.909,"endTime":1414.098,"body":"that."},{"speaker":"[bryan]","startTime":1414.69,"endTime":1423.976,"body":"Yeah, that actually makes me think about like the effort"},{"speaker":"[bryan]","startTime":1414.69,"endTime":1423.976,"body":"thing again, because like we think about effort kind of like"},{"speaker":"[bryan]","startTime":1423.996,"endTime":1431.801,"body":"our second check mark here, which is proximity to failure."},{"speaker":"[bryan]","startTime":1423.996,"endTime":1431.801,"body":"But I think that effort could be perceived as just a feeling"},{"speaker":"[bryan]","startTime":1431.901,"endTime":1434.383,"body":"of like being smashed at the end of a session to."},{"speaker":"[bryan]","startTime":1444.69,"endTime":1453.319,"body":"rest and then repeating that triset, there might be a"},{"speaker":"[bryan]","startTime":1444.69,"endTime":1453.319,"body":"higher level or a higher perception of effort because of the"},{"speaker":"[bryan]","startTime":1453.379,"endTime":1459.605,"body":"systemic fatigue that's present. But that doesn't mean"},{"speaker":"[bryan]","startTime":1453.379,"endTime":1459.605,"body":"that that's the sufficient type of effort that we're talking"},{"speaker":"[bryan]","startTime":1459.625,"endTime":1463.229,"body":"about to elicit the type of changes that we're trying"},{"speaker":"[bryan]","startTime":1459.625,"endTime":1463.229,"body":"to create."},{"speaker":"[aaron_straker]","startTime":1464.879,"endTime":1474.265,"body":"Very, very well said. Yeah. Effort in terms of"},{"speaker":"[aaron_straker]","startTime":1464.879,"endTime":1474.265,"body":"like this exercise that I am doing right now, how hard am I trying"},{"speaker":"[aaron_straker]","startTime":1474.645,"endTime":1474.925,"body":"on it?"},{"speaker":"[bryan]","startTime":1475.031,"endTime":1475.929,"body":"Yeah. Yeah."},{"speaker":"[aaron_straker]","startTime":1476.706,"endTime":1483.091,"body":"That's a really, really good. And don't get me"},{"speaker":"[aaron_straker]","startTime":1476.706,"endTime":1483.091,"body":"wrong. I am back in like the CrossFit days, I was the most guilty"},{"speaker":"[aaron_straker]","startTime":1483.151,"endTime":1490.956,"body":"person of like, okay, I'm into pull-ups, but"},{"speaker":"[aaron_straker]","startTime":1483.151,"endTime":1490.956,"body":"I just had to do like thrusters. I'm smoked and I am half-assing"},{"speaker":"[aaron_straker]","startTime":1490.996,"endTime":1492.537,"body":"these pull-ups like all the way"},{"speaker":"[bryan]","startTime":1492.457,"endTime":1492.564,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1492.557,"endTime":1502.313,"body":"to the fucking end. of that 100%. So yeah, it's"},{"speaker":"[aaron_straker]","startTime":1492.557,"endTime":1502.313,"body":"a really, really good way to put it. Effort of the exercise directly"},{"speaker":"[aaron_straker]","startTime":1502.353,"endTime":1505.098,"body":"in front of you. How hard are you trying specifically"},{"speaker":"[aaron_straker]","startTime":1502.353,"endTime":1505.098,"body":"for it?"},{"speaker":"[bryan]","startTime":1506.07,"endTime":1512.994,"body":"Yeah. Yeah. So I think that if we take that and then"},{"speaker":"[bryan]","startTime":1506.07,"endTime":1512.994,"body":"we move on to proximity to failure, that's really kind of wrapped"},{"speaker":"[bryan]","startTime":1513.154,"endTime":1520.839,"body":"into effort. But I think, you know, if we were to throw"},{"speaker":"[bryan]","startTime":1513.154,"endTime":1520.839,"body":"out a number of what we would think would be sufficient effort,"},{"speaker":"[bryan]","startTime":1520.939,"endTime":1527.364,"body":"I think it would probably be like you have to train at"},{"speaker":"[bryan]","startTime":1520.939,"endTime":1527.364,"body":"least, you know, three reps from failure, and you're probably"},{"speaker":"[bryan]","startTime":1527.384,"endTime":1533.888,"body":"going to have to do a significant amount of more volume"},{"speaker":"[bryan]","startTime":1527.384,"endTime":1533.888,"body":"if you're going to train there, versus if you were to work harder"},{"speaker":"[bryan]","startTime":1533.928,"endTime":1537.907,"body":"on each you could kind of be at a similar place."},{"speaker":"[aaron_straker]","startTime":1540.459,"endTime":1547.343,"body":"Excuse me. Yeah, I would agree with that. And"},{"speaker":"[aaron_straker]","startTime":1540.459,"endTime":1547.343,"body":"then the thing with proximity to failure, one, it's hard to gauge."},{"speaker":"[aaron_straker]","startTime":1548.644,"endTime":1557.15,"body":"Uh, it's harder to gauge for larger compound"},{"speaker":"[aaron_straker]","startTime":1548.644,"endTime":1557.15,"body":"movements and your subjective perception of the awfulness for"},{"speaker":"[aaron_straker]","startTime":1557.19,"endTime":1564.234,"body":"lack of a better term of how it may feel will"},{"speaker":"[aaron_straker]","startTime":1557.19,"endTime":1564.234,"body":"vary drastically between different body parts, right? Taking"},{"speaker":"[aaron_straker]","startTime":1564.254,"endTime":1572.34,"body":"a bicep curl to a three RIR is like your heart"},{"speaker":"[aaron_straker]","startTime":1564.254,"endTime":1572.34,"body":"rate is probably maybe slightly elevated above like a walking"},{"speaker":"[aaron_straker]","startTime":1572.42,"endTime":1581.547,"body":"baseline. You know, taking a hack squat or an"},{"speaker":"[aaron_straker]","startTime":1572.42,"endTime":1581.547,"body":"RDL to a 3RIR, things that are either actually loaded, where"},{"speaker":"[aaron_straker]","startTime":1581.567,"endTime":1588.212,"body":"you have to brace multiple compound, you know,"},{"speaker":"[aaron_straker]","startTime":1581.567,"endTime":1588.212,"body":"synergistic muscle group sort of thing, drastically different."},{"speaker":"[aaron_straker]","startTime":1588.332,"endTime":1595.077,"body":"So understanding that your perceived feedback"},{"speaker":"[aaron_straker]","startTime":1588.332,"endTime":1595.077,"body":"of how that 3RIR feels will vary massively"},{"speaker":"[bryan]","startTime":1594.671,"endTime":1594.864,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1595.117,"endTime":1596.318,"body":"between body parts."},{"speaker":"[bryan]","startTime":1597.65,"endTime":1605.535,"body":"And that maybe effort and proximity to failure may matter"},{"speaker":"[bryan]","startTime":1597.65,"endTime":1605.535,"body":"more as you get closer to your genetic peak. So like you were"},{"speaker":"[bryan]","startTime":1605.555,"endTime":1612.78,"body":"saying, you know, most people aren't working there, but"},{"speaker":"[bryan]","startTime":1605.555,"endTime":1612.78,"body":"they're still getting results. So maybe they're hitting this"},{"speaker":"[bryan]","startTime":1613.0,"endTime":1623.167,"body":"plateau at, say, 95% of their potential and they don't"},{"speaker":"[bryan]","startTime":1613.0,"endTime":1623.167,"body":"have the, they don't work hard enough to potentially get over"},{"speaker":"[bryan]","startTime":1623.527,"endTime":1633.497,"body":"that plateau and keep progressing. of their potential,"},{"speaker":"[bryan]","startTime":1623.527,"endTime":1633.497,"body":"which for somebody who has good genetics could be like an outstanding"},{"speaker":"[bryan]","startTime":1633.537,"endTime":1640.747,"body":"physique. But if you want to like get that last little"},{"speaker":"[bryan]","startTime":1633.537,"endTime":1640.747,"body":"bit, maybe you have to, you know, work a little bit harder and"},{"speaker":"[bryan]","startTime":1640.787,"endTime":1642.729,"body":"have a little bit more effort in those sets."},{"speaker":"[aaron_straker]","startTime":1644.439,"endTime":1651.623,"body":"Yeah, the last thing I think we will add there"},{"speaker":"[aaron_straker]","startTime":1644.439,"endTime":1651.623,"body":"before we move on is like, don't I wouldn't recommend leaving"},{"speaker":"[aaron_straker]","startTime":1651.643,"endTime":1654.886,"body":"that stone unturned because like"},{"speaker":"[bryan]","startTime":1654.4,"endTime":1654.464,"body":"Hey."},{"speaker":"[aaron_straker]","startTime":1654.906,"endTime":1663.051,"body":"you could find whole like kind of like, okay,"},{"speaker":"[aaron_straker]","startTime":1654.906,"endTime":1663.051,"body":"whatever, a standard car manual transmission has like five gears"},{"speaker":"[aaron_straker]","startTime":1663.091,"endTime":1668.895,"body":"or six gears for the more kind of sports car"},{"speaker":"[aaron_straker]","startTime":1663.091,"endTime":1668.895,"body":"sort of things. But like an 18 wheeler, they have what like 16"},{"speaker":"[aaron_straker]","startTime":1668.935,"endTime":1675.967,"body":"gears, 18 gears or something like that. So like,"},{"speaker":"[aaron_straker]","startTime":1668.935,"endTime":1675.967,"body":"don't leave those stones unturned thinking when you may realistically"},{"speaker":"[aaron_straker]","startTime":1675.987,"endTime":1678.178,"body":"have like seven or eight sort of thing."},{"speaker":"[bryan]","startTime":1679.75,"endTime":1689.836,"body":"Totally. And then the next one on here is kind of also"},{"speaker":"[bryan]","startTime":1679.75,"endTime":1689.836,"body":"related to the above two, and it's finding your balance of volume"},{"speaker":"[bryan]","startTime":1689.896,"endTime":1698.742,"body":"and effort, because kind of as I alluded to earlier,"},{"speaker":"[bryan]","startTime":1689.896,"endTime":1698.742,"body":"like you could opt to work less hard on each set and do more"},{"speaker":"[bryan]","startTime":1698.802,"endTime":1707.968,"body":"sets, and that is a fine recipe to get you, I would say,"},{"speaker":"[bryan]","startTime":1698.802,"endTime":1707.968,"body":"almost all of your gains, and we've seen that throughout time,"},{"speaker":"[bryan]","startTime":1709.85,"endTime":1715.693,"body":"built with sub failure training. They just do a lot of"},{"speaker":"[bryan]","startTime":1709.85,"endTime":1715.693,"body":"it. And then on the other side of the spectrum, you have the"},{"speaker":"[bryan]","startTime":1715.713,"endTime":1722.698,"body":"people that do very little training, but every set is"},{"speaker":"[bryan]","startTime":1715.713,"endTime":1722.698,"body":"like Aaron's description of his hack squat from earlier. And"},{"speaker":"[bryan]","startTime":1722.758,"endTime":1730.563,"body":"so there's there's certainly a whole ton of gray area"},{"speaker":"[bryan]","startTime":1722.758,"endTime":1730.563,"body":"in the middle. And I think that for you as we as we did with"},{"speaker":"[bryan]","startTime":1730.583,"endTime":1735.126,"body":"our nihilism episode, like we went deep into the rabbit"},{"speaker":"[bryan]","startTime":1730.583,"endTime":1735.126,"body":"hole of research with our evidence"},{"speaker":"[bryan]","startTime":1739.93,"endTime":1747.016,"body":"person, they might respond better to high volume further"},{"speaker":"[bryan]","startTime":1739.93,"endTime":1747.016,"body":"from failure, but another person might respond better to lower"},{"speaker":"[bryan]","startTime":1747.036,"endTime":1756.023,"body":"volume closer to failure. And if you just choose one"},{"speaker":"[bryan]","startTime":1747.036,"endTime":1756.023,"body":"and do it, and you don't actually ever really learn and investigate"},{"speaker":"[bryan]","startTime":1756.103,"endTime":1763.929,"body":"where your optimal doses are, then at that point you're"},{"speaker":"[bryan]","startTime":1756.103,"endTime":1763.929,"body":"probably leaving gains on the table, and that does matter."},{"speaker":"[aaron_straker]","startTime":1766.519,"endTime":1775.925,"body":"Yeah, 100%. The difficult thing here is this"},{"speaker":"[aaron_straker]","startTime":1766.519,"endTime":1775.925,"body":"is probably something that you are not going to be able to figure"},{"speaker":"[aaron_straker]","startTime":1776.045,"endTime":1784.811,"body":"out in like an eight week period or a 12 week"},{"speaker":"[aaron_straker]","startTime":1776.045,"endTime":1784.811,"body":"period, because hypertrophy outside of that first year, so it's"},{"speaker":"[aaron_straker]","startTime":1784.851,"endTime":1792.036,"body":"quite slow. And what this may realistically be"},{"speaker":"[aaron_straker]","startTime":1784.851,"endTime":1792.036,"body":"is like, okay, this last winter or gaining period,"},{"speaker":"[aaron_straker]","startTime":1796.579,"endTime":1803.784,"body":"my low volume, really high intensity, period,"},{"speaker":"[aaron_straker]","startTime":1796.579,"endTime":1803.784,"body":"mark things like your rate of progress, measurements, obviously"},{"speaker":"[aaron_straker]","startTime":1803.824,"endTime":1809.848,"body":"take photos, those sorts of things. And then"},{"speaker":"[aaron_straker]","startTime":1803.824,"endTime":1809.848,"body":"in a whole other year, when you come back, now it's maybe time"},{"speaker":"[aaron_straker]","startTime":1809.888,"endTime":1817.854,"body":"to go higher volume, lower proximity, sorry,"},{"speaker":"[aaron_straker]","startTime":1809.888,"endTime":1817.854,"body":"higher volume, less intensity, relative intensity, and take those"},{"speaker":"[aaron_straker]","startTime":1817.874,"endTime":1824.378,"body":"same measurements and see, it's probably going"},{"speaker":"[aaron_straker]","startTime":1817.874,"endTime":1824.378,"body":"to be more than like a six week experiment phase, unfortunately."},{"speaker":"[bryan]","startTime":1828.53,"endTime":1835.349,"body":"glad that you that you provided that caveat because that"},{"speaker":"[bryan]","startTime":1828.53,"endTime":1835.349,"body":"was really well said. You want to kick us off with some sleep?"},{"speaker":"[aaron_straker]","startTime":1836.179,"endTime":1846.646,"body":"Yeah, this, I mean, this one, you can get away"},{"speaker":"[aaron_straker]","startTime":1836.179,"endTime":1846.646,"body":"with it without really buying into it until you cannot. Fortunately,"},{"speaker":"[aaron_straker]","startTime":1846.766,"endTime":1856.432,"body":"unfortunately, the research on this is quite"},{"speaker":"[aaron_straker]","startTime":1846.766,"endTime":1856.432,"body":"clear, right? Lower consistent volumes of sleep produce more"},{"speaker":"[aaron_straker]","startTime":1856.772,"endTime":1866.999,"body":"negative occurrences in your life. And that's"},{"speaker":"[aaron_straker]","startTime":1856.772,"endTime":1866.999,"body":"elevated cortisol levels, decreased testosterone levels, higher"},{"speaker":"[aaron_straker]","startTime":1867.059,"endTime":1874.264,"body":"hunger, it really really is across the board"},{"speaker":"[aaron_straker]","startTime":1867.059,"endTime":1874.264,"body":"and if you are really pushing your training you know really hard"},{"speaker":"[aaron_straker]","startTime":1874.484,"endTime":1882.149,"body":"or really high volumes kind of those two different"},{"speaker":"[aaron_straker]","startTime":1874.484,"endTime":1882.149,"body":"gas pedals we have the better you sleep right the more recovery"},{"speaker":"[aaron_straker]","startTime":1882.209,"endTime":1890.094,"body":"you are going to have and then the more frequently"},{"speaker":"[aaron_straker]","startTime":1882.209,"endTime":1890.094,"body":"you can train the more intensely you can train or the more volume"},{"speaker":"[aaron_straker]","startTime":1890.195,"endTime":1892.736,"body":"you can handle at a given you"},{"speaker":"[aaron_straker]","startTime":1896.34,"endTime":1900.278,"body":"levels so it really is it does actually quite"},{"speaker":"[bryan]","startTime":1901.75,"endTime":1911.316,"body":"Yeah, I 100% agree. It matters a lot more now than it"},{"speaker":"[bryan]","startTime":1901.75,"endTime":1911.316,"body":"did when we were in our 20s, though. I just keep thinking about"},{"speaker":"[bryan]","startTime":1911.416,"endTime":1919.161,"body":"all of the times that I worked out in college, hung over"},{"speaker":"[bryan]","startTime":1911.416,"endTime":1919.161,"body":"in flip flops after drinking 15 beers. And I would still progress,"},{"speaker":"[bryan]","startTime":1919.261,"endTime":1926.566,"body":"and I still added muscle. And granted, I wasn't progressing"},{"speaker":"[bryan]","startTime":1919.261,"endTime":1926.566,"body":"as fast as I could, but I was still progressing."},{"speaker":"[bryan]","startTime":1931.81,"endTime":1940.876,"body":"being greater than fatigue. And there's tons of different"},{"speaker":"[bryan]","startTime":1931.81,"endTime":1940.876,"body":"ways that recovery happens. Being 20 years old in the peak of"},{"speaker":"[bryan]","startTime":1941.256,"endTime":1949.401,"body":"testosterone flooding your body and eating endless amount"},{"speaker":"[bryan]","startTime":1941.256,"endTime":1949.401,"body":"of food and having zero stress. Like those are things that you"},{"speaker":"[bryan]","startTime":1949.441,"endTime":1955.045,"body":"put in the recovery bucket of like those are great. Those"},{"speaker":"[bryan]","startTime":1949.441,"endTime":1955.045,"body":"are going to help me recover. And then you look at, okay, 15"},{"speaker":"[bryan]","startTime":1955.085,"endTime":1963.07,"body":"beers, shitty sleep. You put those in the bucket of things"},{"speaker":"[bryan]","startTime":1955.085,"endTime":1963.07,"body":"that are going to raise your fatigue. that are raising your recovery"},{"speaker":"[bryan]","startTime":1963.471,"endTime":1969.995,"body":"to overpower the things that are increasing your fatigue,"},{"speaker":"[bryan]","startTime":1963.471,"endTime":1969.995,"body":"then you will still make progress. It won't be as fast as if"},{"speaker":"[bryan]","startTime":1970.015,"endTime":1977.26,"body":"you decrease the bucket with the fatigue things and you"},{"speaker":"[bryan]","startTime":1970.015,"endTime":1977.26,"body":"just basically abolish that. You're like, oh, all these fatigue"},{"speaker":"[bryan]","startTime":1977.3,"endTime":1981.763,"body":"things, like get rid of those. Like imagine how fast"},{"speaker":"[bryan]","startTime":1977.3,"endTime":1981.763,"body":"I would have progressed in college if I wasn't drinking and if"},{"speaker":"[bryan]","startTime":1981.823,"endTime":1988.367,"body":"I was sleeping eight hours a night. But like there are"},{"speaker":"[bryan]","startTime":1981.823,"endTime":1988.367,"body":"just different levels of recovery"},{"speaker":"[bryan]","startTime":1991.73,"endTime":1998.254,"body":"And that is one of the biggest influences on how much"},{"speaker":"[bryan]","startTime":1991.73,"endTime":1998.254,"body":"training volume people should do, but most people don't think"},{"speaker":"[bryan]","startTime":1998.274,"endTime":2004.158,"body":"of it that way. They think of it as, oh, well, this study"},{"speaker":"[bryan]","startTime":1998.274,"endTime":2004.158,"body":"came out and says that I need to do more volume because more"},{"speaker":"[bryan]","startTime":2004.178,"endTime":2010.402,"body":"volume is correlated with more muscle growth, but it's"},{"speaker":"[bryan]","startTime":2004.178,"endTime":2010.402,"body":"only correlated with more muscle growth if you can recover from"},{"speaker":"[bryan]","startTime":2010.542,"endTime":2019.488,"body":"it. This could literally explain why people progress"},{"speaker":"[bryan]","startTime":2010.542,"endTime":2019.488,"body":"so well on lower volume training programs could just be because"},{"speaker":"[bryan]","startTime":2019.508,"endTime":2025.653,"body":"they have lower recovery capacity is the amount of volume"},{"speaker":"[bryan]","startTime":2019.508,"endTime":2025.653,"body":"that they need to do to progress. I mean, it could be a number"},{"speaker":"[bryan]","startTime":2025.693,"endTime":2032.22,"body":"of other reasons too, but that could be one explanation"},{"speaker":"[bryan]","startTime":2025.693,"endTime":2032.22,"body":"for it. And so when you just look at that scales of you have"},{"speaker":"[bryan]","startTime":2032.26,"endTime":2038.026,"body":"recovery in one and you have fatigue in the other, you"},{"speaker":"[bryan]","startTime":2032.26,"endTime":2038.026,"body":"just have to make sure that the things that are going toward"},{"speaker":"[bryan]","startTime":2038.046,"endTime":2042.009,"body":"your recovery exceed the things that are going into your"},{"speaker":"[bryan]","startTime":2038.046,"endTime":2042.009,"body":"bucket of fatigue."},{"speaker":"[aaron_straker]","startTime":2043.539,"endTime":2049.983,"body":"Yeah, I mean, that's that's so so well said and"},{"speaker":"[aaron_straker]","startTime":2043.539,"endTime":2049.983,"body":"the kind of thing I want to like reemphasize there is like at"},{"speaker":"[aaron_straker]","startTime":2050.0429999999997,"endTime":2060.17,"body":"different periods and you know, essentially ages"},{"speaker":"[aaron_straker]","startTime":2050.0429999999997,"endTime":2060.17,"body":"of your life like your capacity for what already automatically"},{"speaker":"[aaron_straker]","startTime":2060.19,"endTime":2065.7529999999997,"body":"gets stacked into your fatigue versus recovery"},{"speaker":"[aaron_straker]","startTime":2060.19,"endTime":2065.7529999999997,"body":"buckets like will shift, you know, as we get older, our cells"},{"speaker":"[aaron_straker]","startTime":2065.7929999999997,"endTime":2068.115,"body":"replicate slower, our testosterone"},{"speaker":"[aaron_straker]","startTime":2073.919,"endTime":2080.043,"body":"Recovery bucket if you have a family that you"},{"speaker":"[aaron_straker]","startTime":2073.919,"endTime":2080.043,"body":"are now financially responsible for providing, you know and being"},{"speaker":"[aaron_straker]","startTime":2080.083,"endTime":2087.828,"body":"emotionally stable and empathetic for like those"},{"speaker":"[aaron_straker]","startTime":2080.083,"endTime":2087.828,"body":"things will increase your Emotional stress which will increase"},{"speaker":"[aaron_straker]","startTime":2087.868,"endTime":2093.172,"body":"like your fatigue as well so that you operate"},{"speaker":"[aaron_straker]","startTime":2087.868,"endTime":2093.172,"body":"at different defaults at different phases of your life And that's"},{"speaker":"[aaron_straker]","startTime":2093.232,"endTime":2093.972,"body":"why you can't"},{"speaker":"[bryan]","startTime":2093.716,"endTime":2093.827,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2094.693,"endTime":2099.376,"body":"Run the training program at 45 that you did at"},{"speaker":"[aaron_straker]","startTime":2094.693,"endTime":2099.376,"body":"20 and you're like why is my body falling apart?"},{"speaker":"[bryan]","startTime":2100.321,"endTime":2100.428,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2103.519,"endTime":2103.604,"body":"way."},{"speaker":"[bryan]","startTime":2103.83,"endTime":2105.612,"body":"Right, you've lived two lives at that point."},{"speaker":"[aaron_straker]","startTime":2106.303,"endTime":2106.549,"body":"Yeah."},{"speaker":"[bryan]","startTime":2107.754,"endTime":2115.524,"body":"Yeah, so this then transitions into the next one, which"},{"speaker":"[bryan]","startTime":2107.754,"endTime":2115.524,"body":"you wrote this one down, taking actual rest days versus active"},{"speaker":"[bryan]","startTime":2115.564,"endTime":2119.909,"body":"recovery days. And that fits into this recovery spectrum,"},{"speaker":"[bryan]","startTime":2115.564,"endTime":2119.909,"body":"but why don't you expand on that?"},{"speaker":"[aaron_straker]","startTime":2121.099,"endTime":2129.024,"body":"Yeah, it's just like, and don't get me wrong,"},{"speaker":"[aaron_straker]","startTime":2121.099,"endTime":2129.024,"body":"I am, I have been guilty of so many of these, you know, in my"},{"speaker":"[aaron_straker]","startTime":2129.084,"endTime":2135.288,"body":"past, and it's something that I think I'm going"},{"speaker":"[aaron_straker]","startTime":2129.084,"endTime":2135.288,"body":"to touch, you know, kind of pull more from like the CrossFit"},{"speaker":"[aaron_straker]","startTime":2135.328,"endTime":2141.672,"body":"functional fitness-based crowd, but there's like"},{"speaker":"[aaron_straker]","startTime":2135.328,"endTime":2141.672,"body":"a fear of taking rest days sort of thing. You're like, oh, well,"},{"speaker":"[aaron_straker]","startTime":2141.772,"endTime":2147.655,"body":"I this, you know, Sunday's my active rest day,"},{"speaker":"[aaron_straker]","startTime":2141.772,"endTime":2147.655,"body":"I go in and roll a 5k or I go run for 30 minutes. I'm like, that's"},{"speaker":"[aaron_straker]","startTime":2147.675,"endTime":2158.883,"body":"not a rest day. calling a rest day sort of thing."},{"speaker":"[aaron_straker]","startTime":2147.675,"endTime":2158.883,"body":"And if it's like something that you need to recover from, it's"},{"speaker":"[aaron_straker]","startTime":2158.923,"endTime":2166.688,"body":"not a rest day. And now I'm all for like taking"},{"speaker":"[aaron_straker]","startTime":2158.923,"endTime":2166.688,"body":"a walk or maybe there's like a small hike or something like that."},{"speaker":"[aaron_straker]","startTime":2166.708,"endTime":2171.211,"body":"That's like a cows mountain sort of thing. I"},{"speaker":"[aaron_straker]","startTime":2166.708,"endTime":2171.211,"body":"wouldn't really call that a training day. Cow's Mountain is a"},{"speaker":"[aaron_straker]","startTime":2171.271,"endTime":2176.054,"body":"mountain in San Diego that's very popular. It"},{"speaker":"[aaron_straker]","startTime":2171.271,"endTime":2176.054,"body":"takes about 30 minutes to get to the top."},{"speaker":"[bryan]","startTime":2176.45,"endTime":2176.642,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2176.615,"endTime":2178.336,"body":"You can do it at a very leisurely pace"},{"speaker":"[aaron_straker]","startTime":2181.578,"endTime":2188.663,"body":"but don't be in there doing, you know, arounds"},{"speaker":"[aaron_straker]","startTime":2181.578,"endTime":2188.663,"body":"of like the rower and burpees and different things and calling"},{"speaker":"[aaron_straker]","startTime":2188.703,"endTime":2196.088,"body":"it a rest day because it's not. And that's just"},{"speaker":"[aaron_straker]","startTime":2188.703,"endTime":2196.088,"body":"one that I have found, especially with clients, you know, I have"},{"speaker":"[aaron_straker]","startTime":2196.108,"endTime":2200.791,"body":"a new client who's great dude, but he trains"},{"speaker":"[aaron_straker]","startTime":2196.108,"endTime":2200.791,"body":"seven days a week and he's like, Aaron, you know my testosterone"},{"speaker":"[aaron_straker]","startTime":2200.811,"endTime":2209.877,"body":"is low. Yeah, no shit, this will happen. And"},{"speaker":"[aaron_straker]","startTime":2200.811,"endTime":2209.877,"body":"you don't fucking take any rest days. So I think it's really,"},{"speaker":"[aaron_straker]","startTime":2209.937,"endTime":2219.76,"body":"really important yourself like a day away from"},{"speaker":"[aaron_straker]","startTime":2209.937,"endTime":2219.76,"body":"training in the one of the This is a slippery slope term, a kind"},{"speaker":"[aaron_straker]","startTime":2219.8,"endTime":2226.665,"body":"of terminology that I'm afraid of using, but"},{"speaker":"[aaron_straker]","startTime":2219.8,"endTime":2226.665,"body":"I will, and then maybe I'll eat my words later. If you can train"},{"speaker":"[aaron_straker]","startTime":2226.865,"endTime":2235.871,"body":"seven days per week, you are probably not putting"},{"speaker":"[aaron_straker]","startTime":2226.865,"endTime":2235.871,"body":"in enough effort because you feel like you can train seven days"},{"speaker":"[aaron_straker]","startTime":2236.031,"endTime":2243.656,"body":"per week. Like I actually look forward to my"},{"speaker":"[aaron_straker]","startTime":2236.031,"endTime":2243.656,"body":"rest day because one, I wanna make sure when I get back to Monday,"},{"speaker":"[aaron_straker]","startTime":2243.856,"endTime":2251.762,"body":"I am primed, ready to beat my previous week,"},{"speaker":"[aaron_straker]","startTime":2243.856,"endTime":2251.762,"body":"like I beat up right I'm sore in a lot of places and I think"},{"speaker":"[aaron_straker]","startTime":2251.802,"endTime":2258.568,"body":"like I what could I train today there'd be overlapping"},{"speaker":"[aaron_straker]","startTime":2251.802,"endTime":2258.568,"body":"soreness I wouldn't move the needle further it would just be"},{"speaker":"[aaron_straker]","startTime":2259.169,"endTime":2267.196,"body":"to not get over a fear of taking a rest day and"},{"speaker":"[aaron_straker]","startTime":2259.169,"endTime":2267.196,"body":"that doesn't actually move the needle forward you're just buying"},{"speaker":"[aaron_straker]","startTime":2267.256,"endTime":2269.838,"body":"into your previous biases and habits"},{"speaker":"[bryan]","startTime":2271.65,"endTime":2281.976,"body":"No, I agree. I actually, I love my rest days, but I do"},{"speaker":"[bryan]","startTime":2271.65,"endTime":2281.976,"body":"like to move on my rest days. So it's not just like a sedentary"},{"speaker":"[bryan]","startTime":2282.016,"endTime":2288.821,"body":"day would be the way I wouldn't say that. It's a day"},{"speaker":"[bryan]","startTime":2282.016,"endTime":2288.821,"body":"where I'm still trying to get maybe even more steps because I"},{"speaker":"[bryan]","startTime":2288.861,"endTime":2296.906,"body":"know I'm not lifting or doing any intense cardio. I may"},{"speaker":"[bryan]","startTime":2288.861,"endTime":2296.906,"body":"go out and like trying to get 10 or 12,000 steps that day. Go"},{"speaker":"[bryan]","startTime":2296.946,"endTime":2304.975,"body":"on a couple like purposeful 20 or 30 minute walks, something"},{"speaker":"[bryan]","startTime":2296.946,"endTime":2304.975,"body":"along those lines. like do some stretching, sit in a squat chair,"},{"speaker":"[bryan]","startTime":2306.177,"endTime":2312.607,"body":"do some dynamic kind of like lunge and reach things,"},{"speaker":"[bryan]","startTime":2306.177,"endTime":2312.607,"body":"like stuff like that just to keep blood flow. And I find that"},{"speaker":"[bryan]","startTime":2312.707,"endTime":2322.774,"body":"I feel much better. But also it's for me, I think rest"},{"speaker":"[bryan]","startTime":2312.707,"endTime":2322.774,"body":"days are and it's like with everything with training, it seems"},{"speaker":"[bryan]","startTime":2322.894,"endTime":2330.559,"body":"like I've talked about this with deloads, but the psychological"},{"speaker":"[bryan]","startTime":2322.894,"endTime":2330.559,"body":"impact seems to be even more significant than the physical impact."},{"speaker":"[bryan]","startTime":2330.599,"endTime":2334.722,"body":"So like I fully relate to what Aaron was saying, we're"},{"speaker":"[bryan]","startTime":2330.599,"endTime":2334.722,"body":"like, you know, I'm so sore, I don't even know what I would train"},{"speaker":"[bryan]","startTime":2334.762,"endTime":2341.906,"body":"today. But for me, in a lot of ways, it's it's really"},{"speaker":"[bryan]","startTime":2334.762,"endTime":2341.906,"body":"like my mind just needs a break because lifting takes a certain"},{"speaker":"[bryan]","startTime":2341.946,"endTime":2347.07,"body":"type of acute mindset where you really have to like focus"},{"speaker":"[bryan]","startTime":2341.946,"endTime":2347.07,"body":"in and know that you're taking things to house, you're going"},{"speaker":"[bryan]","startTime":2347.09,"endTime":2354.595,"body":"to failure. And then cardio takes its own mental toll,"},{"speaker":"[bryan]","startTime":2347.09,"endTime":2354.595,"body":"where you know that you're going to have to like breathe hard"},{"speaker":"[bryan]","startTime":2354.615,"endTime":2361.68,"body":"and it's going to hurt. And like, even if you're doing"},{"speaker":"[bryan]","startTime":2354.615,"endTime":2361.68,"body":"zone two, which isn't supposed to hurt per se, you have to get"},{"speaker":"[bryan]","startTime":2361.72,"endTime":2367.443,"body":"in the mindset of okay, I'm just going to breathe hard"},{"speaker":"[bryan]","startTime":2361.72,"endTime":2367.443,"body":"for the next 45 minutes. And there's there's a lot of like mental"},{"speaker":"[bryan]","startTime":2367.484,"endTime":2373.147,"body":"preparation that goes into all of that. And so for my"},{"speaker":"[bryan]","startTime":2367.484,"endTime":2373.147,"body":"rest days, I'm honestly always most excited about just"},{"speaker":"[bryan]","startTime":2376.45,"endTime":2381.449,"body":"exercise on me and being able to go out and just hang"},{"speaker":"[bryan]","startTime":2376.45,"endTime":2381.449,"body":"out in zone one and go for walks is really nice."},{"speaker":"[aaron_straker]","startTime":2383.179,"endTime":2390.964,"body":"100% that psychological break is nice. And again,"},{"speaker":"[aaron_straker]","startTime":2383.179,"endTime":2390.964,"body":"you know, a lot of things I think we will relate back to that"},{"speaker":"[aaron_straker]","startTime":2391.044,"endTime":2398.849,"body":"first thing we started off with his effort. And"},{"speaker":"[aaron_straker]","startTime":2391.044,"endTime":2398.849,"body":"that effort requires like this psychological buy in focus commitment."},{"speaker":"[aaron_straker]","startTime":2399.529,"endTime":2405.473,"body":"And that does take a toll, right? It is nice"},{"speaker":"[aaron_straker]","startTime":2399.529,"endTime":2405.473,"body":"to be like, I don't have this like, you know, that impending"},{"speaker":"[aaron_straker]","startTime":2405.654,"endTime":2408.155,"body":"anxiety of like the hack squats coming day or"},{"speaker":"[aaron_straker]","startTime":2413.7,"endTime":2415.783,"body":"I would rather have another act squat session"},{"speaker":"[aaron_straker]","startTime":2413.7,"endTime":2415.783,"body":"than to"},{"speaker":"[bryan]","startTime":2415.75,"endTime":2415.953,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2415.803,"endTime":2421.874,"body":"have to do that fucking assault bike work out"},{"speaker":"[aaron_straker]","startTime":2415.803,"endTime":2421.874,"body":"each week, but it is it is nice to not have that psychological"},{"speaker":"[bryan]","startTime":2422.635,"endTime":2422.785,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":2423.557,"endTime":2424.298,"body":"stress that comes in."},{"speaker":"[bryan]","startTime":2425.35,"endTime":2433.655,"body":"for sure. Yeah, so then the next one is kind of related"},{"speaker":"[bryan]","startTime":2425.35,"endTime":2433.655,"body":"to some of that, which is being cardiovascularly fit enough in"},{"speaker":"[bryan]","startTime":2433.695,"endTime":2442.041,"body":"quotes. Because there's certainly a point where being"},{"speaker":"[bryan]","startTime":2433.695,"endTime":2442.041,"body":"cardiovascularly fit does not accommodate your hypertrophy goals"},{"speaker":"[bryan]","startTime":2442.081,"endTime":2450.126,"body":"at all, but there's also a point where if you're not"},{"speaker":"[bryan]","startTime":2442.081,"endTime":2450.126,"body":"cardiovascular fit or say you're unfit, that it could actually"},{"speaker":"[bryan]","startTime":2450.346,"endTime":2460.035,"body":"take away from your hypertrophy goals. between sets."},{"speaker":"[bryan]","startTime":2450.346,"endTime":2460.035,"body":"If your mitochondria don't function well enough that you're inhibiting"},{"speaker":"[bryan]","startTime":2460.075,"endTime":2467.604,"body":"your recovery between sessions. There's just a number"},{"speaker":"[bryan]","startTime":2460.075,"endTime":2467.604,"body":"of downstream effects and we did a whole cardio episode so we"},{"speaker":"[bryan]","startTime":2467.624,"endTime":2471.749,"body":"don't need to dig into this too hard unless you have"},{"speaker":"[bryan]","startTime":2467.624,"endTime":2471.749,"body":"anything else to say. We can probably move on to the next one."},{"speaker":"[aaron_straker]","startTime":2472.899,"endTime":2481.185,"body":"No, just that I did stray too far from this for"},{"speaker":"[aaron_straker]","startTime":2472.899,"endTime":2481.185,"body":"a while and then I kind of realized that like, you know, if you"},{"speaker":"[aaron_straker]","startTime":2481.205,"endTime":2484.308,"body":"don't use it, you lose it and I was like, oh,"},{"speaker":"[aaron_straker]","startTime":2481.205,"endTime":2484.308,"body":"I've lost it. So"},{"speaker":"[bryan]","startTime":2484.17,"endTime":2484.316,"body":"Hehehe."},{"speaker":"[aaron_straker]","startTime":2484.928,"endTime":2489.372,"body":"maybe it should get it back. But I like you said,"},{"speaker":"[aaron_straker]","startTime":2484.928,"endTime":2489.372,"body":"it's fit enough, right? Spike in the"},{"speaker":"[bryan]","startTime":2489.335,"endTime":2489.485,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2489.392,"endTime":2496.338,"body":"heart rate, getting sweaty, but it is don't take,"},{"speaker":"[aaron_straker]","startTime":2489.392,"endTime":2496.338,"body":"you don't need to take it to an extreme or it probably will deter"},{"speaker":"[aaron_straker]","startTime":2496.378,"endTime":2497.298,"body":"from your hypertrophy."},{"speaker":"[bryan]","startTime":2499.172,"endTime":2505.184,"body":"So you wrote down movement patterns here and so I was"},{"speaker":"[bryan]","startTime":2499.172,"endTime":2505.184,"body":"thinking in my brain a number of different ways we could take"},{"speaker":"[bryan]","startTime":2505.204,"endTime":2507.909,"body":"that as just a general statement. So why don't you start"},{"speaker":"[bryan]","startTime":2505.204,"endTime":2507.909,"body":"us off?"},{"speaker":"[aaron_straker]","startTime":2508.699,"endTime":2514.582,"body":"Yeah, so kind of what I first wrote down was"},{"speaker":"[aaron_straker]","startTime":2508.699,"endTime":2514.582,"body":"in the things that don't matter as much, and that's what we'll"},{"speaker":"[aaron_straker]","startTime":2514.602,"endTime":2516.584,"body":"get to. I have specific movements,"},{"speaker":"[bryan]","startTime":2517.372,"endTime":2517.527,"body":"Right."},{"speaker":"[aaron_straker]","startTime":2517.905,"endTime":2528.392,"body":"but the specific, you don't not need to hack"},{"speaker":"[aaron_straker]","startTime":2517.905,"endTime":2528.392,"body":"squat to grow your quads. You probably are going to need a squatting"},{"speaker":"[aaron_straker]","startTime":2528.472,"endTime":2538.819,"body":"pattern of sort, right? And that's just a compound"},{"speaker":"[aaron_straker]","startTime":2528.472,"endTime":2538.819,"body":"movement where you are either actually loading or loading with"},{"speaker":"[aaron_straker]","startTime":2538.859,"endTime":2548.065,"body":"gravity being a provider of load per se and things"},{"speaker":"[aaron_straker]","startTime":2538.859,"endTime":2548.065,"body":"like that like squat pattern, a potentially a lunge, a knee extension,"},{"speaker":"[aaron_straker]","startTime":2548.485,"endTime":2556.07,"body":"knee flexion, vertical pull, horizontal pull,"},{"speaker":"[aaron_straker]","startTime":2548.485,"endTime":2556.07,"body":"like the, I always forget there's like seven or nine basic like"},{"speaker":"[aaron_straker]","startTime":2556.11,"endTime":2563.815,"body":"movement patterns and it's like, like focusing"},{"speaker":"[aaron_straker]","startTime":2556.11,"endTime":2563.815,"body":"on making sure you have one of each of those is probably going"},{"speaker":"[aaron_straker]","startTime":2563.835,"endTime":2568.218,"body":"to matter over a long enough time horizon to"},{"speaker":"[aaron_straker]","startTime":2563.835,"endTime":2568.218,"body":"fully develop your physique."},{"speaker":"[bryan]","startTime":2568.95,"endTime":2575.774,"body":"Yeah, I fully agree. That's how I would have taken that"},{"speaker":"[bryan]","startTime":2568.95,"endTime":2575.774,"body":"as well. And I think the primary six, and then I'm sure you can"},{"speaker":"[bryan]","startTime":2575.794,"endTime":2584.0,"body":"put in some of the others, but hip flexion, knee flexion,"},{"speaker":"[bryan]","startTime":2575.794,"endTime":2584.0,"body":"so squatting, hip hinging, like deadlifts or RDLs, horizontal"},{"speaker":"[bryan]","startTime":2584.04,"endTime":2592.165,"body":"push, horizontal pull, vertical pull, vertical push."},{"speaker":"[bryan]","startTime":2584.04,"endTime":2592.165,"body":"And then I think we're at a point where we could probably take"},{"speaker":"[bryan]","startTime":2592.225,"endTime":2593.246,"body":"vertical push out"},{"speaker":"[bryan]","startTime":2598.91,"endTime":2606.134,"body":"sort. But, but yeah, I think in general, those six movement"},{"speaker":"[bryan]","startTime":2598.91,"endTime":2606.134,"body":"patterns get you the majority of the way. And then there's some"},{"speaker":"[bryan]","startTime":2606.154,"endTime":2613.179,"body":"kind of other final touches you can add on. But yeah,"},{"speaker":"[bryan]","startTime":2606.154,"endTime":2613.179,"body":"we're fully in alignment on that one too. On to the next one."},{"speaker":"[bryan]","startTime":2613.739,"endTime":2624.807,"body":"Again, it's an enough statement. So enough protein. There's"},{"speaker":"[bryan]","startTime":2613.739,"endTime":2624.807,"body":"a basically a point on the protein graph somewhere around 1.6"},{"speaker":"[bryan]","startTime":2628.87,"endTime":2637.555,"body":"of your body weight in protein grams, where that's probably"},{"speaker":"[bryan]","startTime":2628.87,"endTime":2637.555,"body":"where you get the majority of the benefit of protein, call it"},{"speaker":"[bryan]","startTime":2637.595,"endTime":2647.082,"body":"like 90 to 95% of the benefit of protein. And then if"},{"speaker":"[bryan]","startTime":2637.595,"endTime":2647.082,"body":"you go higher than that, there's marginal increases in muscle"},{"speaker":"[bryan]","startTime":2647.102,"endTime":2653.846,"body":"protein synthesis and or the construction of new muscle"},{"speaker":"[bryan]","startTime":2647.102,"endTime":2653.846,"body":"tissue. I don't know the best way to say that. But it's certainly"},{"speaker":"[bryan]","startTime":2653.906,"endTime":2660.748,"body":"marginal as you get higher up than that number. to at"},{"speaker":"[bryan]","startTime":2653.906,"endTime":2660.748,"body":"least kind of meet that bottom number."},{"speaker":"[aaron_straker]","startTime":2662.64,"endTime":2676.725,"body":"Yeah, this is one. I wouldn't say I necessarily"},{"speaker":"[aaron_straker]","startTime":2662.64,"endTime":2676.725,"body":"disagree with the research. I would say my kind of personal stance"},{"speaker":"[aaron_straker]","startTime":2676.745,"endTime":2685.751,"body":"is so many people who have the best physiques"},{"speaker":"[aaron_straker]","startTime":2676.745,"endTime":2685.751,"body":"go over what the research says by such a proportionate degree"},{"speaker":"[aaron_straker]","startTime":2686.652,"endTime":2693.877,"body":"that I, when I'm like, I'm just going to kind"},{"speaker":"[aaron_straker]","startTime":2686.652,"endTime":2693.877,"body":"of go with the crowd on this one and hedge my bet on more."},{"speaker":"[aaron_straker]","startTime":2697.199,"endTime":2703.203,"body":"grams per kilo is if you're trying to maximize"},{"speaker":"[aaron_straker]","startTime":2697.199,"endTime":2703.203,"body":"your physique I would I probably wouldn't go lower than that"},{"speaker":"[aaron_straker]","startTime":2703.263,"endTime":2711.789,"body":"I think like that 1.6 you know would be like"},{"speaker":"[aaron_straker]","startTime":2703.263,"endTime":2711.789,"body":"140 grams of protein for me at you know 200 pounds it becomes"},{"speaker":"[aaron_straker]","startTime":2711.829,"endTime":2718.853,"body":"the opportunity cost of where else do those those"},{"speaker":"[aaron_straker]","startTime":2711.829,"endTime":2718.853,"body":"calories have to go somewhere it's either carbs or fat but yeah"},{"speaker":"[aaron_straker]","startTime":2719.134,"endTime":2722.556,"body":"it is obviously vitally important you need that"},{"speaker":"[aaron_straker]","startTime":2719.134,"endTime":2722.556,"body":"that muscle"},{"speaker":"[aaron_straker]","startTime":2726.559,"endTime":2732.258,"body":"very, very easy switch to really just cover your"},{"speaker":"[aaron_straker]","startTime":2726.559,"endTime":2732.258,"body":"ass sort of thing there."},{"speaker":"[bryan]","startTime":2732.25,"endTime":2738.778,"body":"Yeah. And it's more satiating. So you eat protein, you"},{"speaker":"[bryan]","startTime":2732.25,"endTime":2738.778,"body":"don't need to... Yeah. Which is, I guess, another reason why"},{"speaker":"[bryan]","startTime":2738.818,"endTime":2743.064,"body":"maybe you could go a little lower when you're in a surplus,"},{"speaker":"[bryan]","startTime":2738.818,"endTime":2743.064,"body":"because you have all that extra food coming in that"},{"speaker":"[aaron_straker]","startTime":2743.341,"endTime":2743.496,"body":"Yeah."},{"speaker":"[bryan]","startTime":2743.504,"endTime":2747.169,"body":"you have more protection, so to speak, and then you'd"},{"speaker":"[bryan]","startTime":2743.504,"endTime":2747.169,"body":"probably want to go a little higher in a deficit."},{"speaker":"[aaron_straker]","startTime":2747.939,"endTime":2748.653,"body":"Yeah, exactly."},{"speaker":"[bryan]","startTime":2749.73,"endTime":2758.836,"body":"Next one is probably the most obvious of all, but consistency"},{"speaker":"[bryan]","startTime":2749.73,"endTime":2758.836,"body":"over time. So you just have to keep showing up and doing the"},{"speaker":"[bryan]","startTime":2758.856,"endTime":2765.761,"body":"work. And that's not to say that there isn't benefit"},{"speaker":"[bryan]","startTime":2758.856,"endTime":2765.761,"body":"in taking a week off here, a two week active recovery there."},{"speaker":"[bryan]","startTime":2765.821,"endTime":2774.627,"body":"Like, I think you probably need to train pretty consistently"},{"speaker":"[bryan]","startTime":2765.821,"endTime":2774.627,"body":"49 weeks a year, 48, 49 weeks a year. And if you do that over"},{"speaker":"[bryan]","startTime":2774.667,"endTime":2778.029,"body":"many, many years, I think that you'll be pretty happy"},{"speaker":"[bryan]","startTime":2774.667,"endTime":2778.029,"body":"with where you're at."},{"speaker":"[aaron_straker]","startTime":2779.359,"endTime":2787.744,"body":"Yeah, and with that, the amount of time that"},{"speaker":"[aaron_straker]","startTime":2779.359,"endTime":2787.744,"body":"you will need to spend doing it to get to where you want to go,"},{"speaker":"[aaron_straker]","startTime":2788.425,"endTime":2799.912,"body":"you have to find a way to enjoy it. I don't think"},{"speaker":"[aaron_straker]","startTime":2788.425,"endTime":2799.912,"body":"that I could consistently for a period of years of time do something"},{"speaker":"[aaron_straker]","startTime":2800.453,"endTime":2807.858,"body":"that I didn't actually enjoy unless it was like,"},{"speaker":"[aaron_straker]","startTime":2800.453,"endTime":2807.858,"body":"okay, I have a job that I need money sort of thing, but you have"},{"speaker":"[aaron_straker]","startTime":2807.898,"endTime":2814.682,"body":"to find a way to enjoy it. And maybe the traditional"},{"speaker":"[aaron_straker]","startTime":2807.898,"endTime":2814.682,"body":"hypertrophy style training like you don't enjoy. There's periods"},{"speaker":"[aaron_straker]","startTime":2814.722,"endTime":2823.868,"body":"in my life where I completely moved away from"},{"speaker":"[aaron_straker]","startTime":2814.722,"endTime":2823.868,"body":"that, Brian I think as well. And I found things that re-ignited"},{"speaker":"[aaron_straker]","startTime":2823.908,"endTime":2829.092,"body":"that spark of enjoying like being in the gym"},{"speaker":"[aaron_straker]","startTime":2823.908,"endTime":2829.092,"body":"and things like that. And I think over your training career,"},{"speaker":"[aaron_straker]","startTime":2829.212,"endTime":2835.116,"body":"you will fall in and out of things. Some of those"},{"speaker":"[aaron_straker]","startTime":2829.212,"endTime":2835.116,"body":"which may be influenced by what we have in the things that may"},{"speaker":"[aaron_straker]","startTime":2835.156,"endTime":2836.056,"body":"matter category,"},{"speaker":"[aaron_straker]","startTime":2839.883,"endTime":2842.119,"body":"paramount to making it a long term."},{"speaker":"[bryan]","startTime":2842.81,"endTime":2848.834,"body":"Yeah. And then I just added this note as well into the"},{"speaker":"[bryan]","startTime":2842.81,"endTime":2848.834,"body":"consistency over time that is falling in love with the process,"},{"speaker":"[bryan]","startTime":2849.194,"endTime":2855.198,"body":"which is pretty much what you were saying. It's, you"},{"speaker":"[bryan]","startTime":2849.194,"endTime":2855.198,"body":"know, finding something about the day to day of showing up and"},{"speaker":"[bryan]","startTime":2855.218,"endTime":2862.443,"body":"doing the work that really provides you some sort of"},{"speaker":"[bryan]","startTime":2855.218,"endTime":2862.443,"body":"tangible reward that you kind of crave. And, you know, it gets"},{"speaker":"[bryan]","startTime":2862.483,"endTime":2868.667,"body":"to a point where, like, people ask me how I stay so motivated"},{"speaker":"[bryan]","startTime":2862.483,"endTime":2868.667,"body":"to chain all the time."},{"speaker":"[bryan]","startTime":2873.07,"endTime":2882.516,"body":"Like I just love going to the gym and putting all of"},{"speaker":"[bryan]","startTime":2873.07,"endTime":2882.516,"body":"my effort into these movements and trying to improve in them"},{"speaker":"[bryan]","startTime":2882.556,"endTime":2890.482,"body":"and looking at the logbook and all those different things."},{"speaker":"[bryan]","startTime":2882.556,"endTime":2890.482,"body":"And even when my physique stops changing for the better, which"},{"speaker":"[bryan]","startTime":2890.802,"endTime":2898.387,"body":"may have already happened, but if not now, then definitely"},{"speaker":"[bryan]","startTime":2890.802,"endTime":2898.387,"body":"in the next 10 years or so, I'm still going to show up and I'm"},{"speaker":"[bryan]","startTime":2898.407,"endTime":2901.489,"body":"still going to do the work because it's just what I do."},{"speaker":"[aaron_straker]","startTime":2903.2,"endTime":2903.976,"body":"Yeah, agreed."},{"speaker":"[bryan]","startTime":2905.09,"endTime":2911.966,"body":"Yeah. And then we have one more on the things that matter."},{"speaker":"[bryan]","startTime":2905.09,"endTime":2911.966,"body":"And I think this is a good one because it's the most specific."},{"speaker":"[bryan]","startTime":2912.166,"endTime":2913.469,"body":"Do you wanna talk about this a little bit?"},{"speaker":"[aaron_straker]","startTime":2914.119,"endTime":2920.843,"body":"Yeah. So what I have written down here is spending"},{"speaker":"[aaron_straker]","startTime":2914.119,"endTime":2920.843,"body":"more time where movements are the most challenging. And that"},{"speaker":"[aaron_straker]","startTime":2920.903,"endTime":2930.67,"body":"is typically in the lengthened position. So think"},{"speaker":"[aaron_straker]","startTime":2920.903,"endTime":2930.67,"body":"about a squat, very bottom of a squat where it feels the hardest"},{"speaker":"[aaron_straker]","startTime":2930.85,"endTime":2937.974,"body":"and it is the most challenging. If we're talking"},{"speaker":"[aaron_straker]","startTime":2930.85,"endTime":2937.974,"body":"about a flat dumbbell bench press when the dumbbells are right"},{"speaker":"[aaron_straker]","startTime":2938.055,"endTime":2945.56,"body":"outside your chest and your chest is getting"},{"speaker":"[aaron_straker]","startTime":2938.055,"endTime":2945.56,"body":"that big stretch where it's there based off your levers, but"},{"speaker":"[aaron_straker]","startTime":2945.88,"endTime":2954.227,"body":"it is the length and position there. And we just"},{"speaker":"[aaron_straker]","startTime":2945.88,"endTime":2954.227,"body":"have more confirming research that spending more time in the"},{"speaker":"[aaron_straker]","startTime":2954.287,"endTime":2963.795,"body":"length and position or allocating more volume"},{"speaker":"[aaron_straker]","startTime":2954.287,"endTime":2963.795,"body":"to exercises that train that length and position is probably"},{"speaker":"[aaron_straker]","startTime":2964.236,"endTime":2967.578,"body":"more hypertrophic, and that's essentially what"},{"speaker":"[aaron_straker]","startTime":2964.236,"endTime":2967.578,"body":"we're looking for."},{"speaker":"[bryan]","startTime":2968.71,"endTime":2975.154,"body":"Yeah, I agree. And then I added this note here underneath"},{"speaker":"[bryan]","startTime":2968.71,"endTime":2975.154,"body":"what you said, which is having a high degree of lengthened movements"},{"speaker":"[bryan]","startTime":2975.254,"endTime":2981.878,"body":"in your program design. And so we can take this back"},{"speaker":"[bryan]","startTime":2975.254,"endTime":2981.878,"body":"to my statement of the all-time classic physique from the beginning."},{"speaker":"[bryan]","startTime":2982.319,"endTime":2988.683,"body":"And you look at like what the training styles looked"},{"speaker":"[bryan]","startTime":2982.319,"endTime":2988.683,"body":"like back in the day before we had all of this science and all"},{"speaker":"[bryan]","startTime":2988.723,"endTime":2999.37,"body":"of this nuance in training. And the majority of the movements"},{"speaker":"[bryan]","startTime":2988.723,"endTime":2999.37,"body":"that people would perform back in the 30s, 40s, 50s and dumbbell"},{"speaker":"[bryan]","startTime":2999.41,"endTime":3007.555,"body":"basic movements that tended to be hardest at the length"},{"speaker":"[bryan]","startTime":2999.41,"endTime":3007.555,"body":"and position. So we're talking about squats, we're talking about"},{"speaker":"[bryan]","startTime":3007.595,"endTime":3015.881,"body":"hip hinges, we're talking about chest presses, we're"},{"speaker":"[bryan]","startTime":3007.595,"endTime":3015.881,"body":"talking about shoulder presses, and we're talking about, you"},{"speaker":"[bryan]","startTime":3015.901,"endTime":3022.285,"body":"know, a number of other movements. They never really"},{"speaker":"[bryan]","startTime":3015.901,"endTime":3022.285,"body":"had the opportunity to have lengthened movements for their backs."},{"speaker":"[bryan]","startTime":3022.305,"endTime":3024.807,"body":"So we're talking about pull ups and we're talking about"},{"speaker":"[bryan]","startTime":3022.305,"endTime":3024.807,"body":"bent over rows,"},{"speaker":"[bryan]","startTime":3028.65,"endTime":3036.455,"body":"tends to be something that now, as we know with science,"},{"speaker":"[bryan]","startTime":3028.65,"endTime":3036.455,"body":"we have ways to kind of bias some more of these lengthened positions"},{"speaker":"[bryan]","startTime":3036.495,"endTime":3045.581,"body":"and back movements. But that really is the only benefit"},{"speaker":"[bryan]","startTime":3036.495,"endTime":3045.581,"body":"of the current day, as far as this whole spending more times"},{"speaker":"[bryan]","startTime":3045.601,"endTime":3052.706,"body":"where it's lengthened thing, because most of those movements"},{"speaker":"[bryan]","startTime":3045.601,"endTime":3052.706,"body":"from back in the day, they just were lengthened, overloaded."},{"speaker":"[bryan]","startTime":3052.746,"endTime":3055.247,"body":"So we didn't need to necessarily do as many"},{"speaker":"[bryan]","startTime":3058.65,"endTime":3059.967,"body":"emphasize that position more."},{"speaker":"[aaron_straker]","startTime":3062.604,"endTime":3062.754,"body":"Yeah."},{"speaker":"[bryan]","startTime":3064.25,"endTime":3065.514,"body":"Cool. Things"},{"speaker":"[aaron_straker]","startTime":3065.482,"endTime":3065.734,"body":"anything."},{"speaker":"[bryan]","startTime":3065.534,"endTime":3068.425,"body":"that matter not as much. You wanna"},{"speaker":"[aaron_straker]","startTime":3068.419,"endTime":3069.579,"body":"Yeah."},{"speaker":"[bryan]","startTime":3068.465,"endTime":3069.048,"body":"kick us off?"},{"speaker":"[aaron_straker]","startTime":3069.619,"endTime":3072.621,"body":"Yeah. So I think we'll probably move through"},{"speaker":"[aaron_straker]","startTime":3069.619,"endTime":3072.621,"body":"these a little bit faster as"},{"speaker":"[bryan]","startTime":3072.818,"endTime":3072.986,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3072.822,"endTime":3081.747,"body":"they're just not as impactful per se, but I have"},{"speaker":"[aaron_straker]","startTime":3072.822,"endTime":3081.747,"body":"the first one specific volume landmarks. Right. Like, things"},{"speaker":"[aaron_straker]","startTime":3081.767,"endTime":3091.114,"body":"are like guidelines, don't let them necessarily"},{"speaker":"[aaron_straker]","startTime":3081.767,"endTime":3091.114,"body":"become like laws, because there was assumptions under when the"},{"speaker":"[aaron_straker]","startTime":3091.154,"endTime":3096.137,"body":"volume landmarks kind of came from. And the one"},{"speaker":"[aaron_straker]","startTime":3091.154,"endTime":3096.137,"body":"that I have here is like, you need to do between 10 to 20 sets"},{"speaker":"[aaron_straker]","startTime":3096.497,"endTime":3106.676,"body":"for every muscle group and I would say just don't"},{"speaker":"[aaron_straker]","startTime":3096.497,"endTime":3106.676,"body":"fall in love with specifics of those sorts of numbers and making"},{"speaker":"[aaron_straker]","startTime":3106.716,"endTime":3107.778,"body":"sure that you're in between there."},{"speaker":"[bryan]","startTime":3108.65,"endTime":3114.814,"body":"Yeah, or like the problem of looking at general population"},{"speaker":"[bryan]","startTime":3108.65,"endTime":3114.814,"body":"averages and forgetting that you're an individual that may not"},{"speaker":"[bryan]","startTime":3114.874,"endTime":3123.259,"body":"fall on that curve that the general population does."},{"speaker":"[bryan]","startTime":3114.874,"endTime":3123.259,"body":"So there's always like, like the general population or the averages"},{"speaker":"[bryan]","startTime":3123.299,"endTime":3130.344,"body":"are going to be the 80%. So, you know, most people, 80%"},{"speaker":"[bryan]","startTime":3123.299,"endTime":3130.344,"body":"of people will fall between that, but that's 20% of people that"},{"speaker":"[bryan]","startTime":3130.384,"endTime":3136.968,"body":"are not. So I think that you need to remember that that's,"},{"speaker":"[bryan]","startTime":3130.384,"endTime":3136.968,"body":"you know, a pretty large percentage of people that either need"},{"speaker":"[bryan]","startTime":3137.048,"endTime":3140.353,"body":"more or need less. than what that 80% middle is."},{"speaker":"[aaron_straker]","startTime":3141.319,"endTime":3141.474,"body":"Yeah."},{"speaker":"[bryan]","startTime":3141.655,"endTime":3147.384,"body":"Yeah. And then macronutrient percentages, this is one"},{"speaker":"[bryan]","startTime":3141.655,"endTime":3147.384,"body":"that I was going to put on there too, but you beat me to it."},{"speaker":"[bryan]","startTime":3148.326,"endTime":3150.189,"body":"So yeah, why don't you talk about this real quick?"},{"speaker":"[aaron_straker]","startTime":3150.699,"endTime":3156.943,"body":"Yeah, so I want to be very, very clear that I"},{"speaker":"[aaron_straker]","startTime":3150.699,"endTime":3156.943,"body":"mean macronutrient percentages relative to each other. Like,"},{"speaker":"[aaron_straker]","startTime":3157.143,"endTime":3167.029,"body":"oh, in your diet, you need at least 30% of your"},{"speaker":"[aaron_straker]","startTime":3157.143,"endTime":3167.029,"body":"diet to be fat sort of thing. Those are pretty decent recommendations,"},{"speaker":"[aaron_straker]","startTime":3167.089,"endTime":3175.775,"body":"but if you're like, let's say you're in a growth"},{"speaker":"[aaron_straker]","startTime":3167.089,"endTime":3175.775,"body":"phase and you're eating 34, 3500 calories and you have 500 grams"},{"speaker":"[aaron_straker]","startTime":3175.815,"endTime":3187.803,"body":"of carbs per day, you don't of 3,400 calories"},{"speaker":"[aaron_straker]","startTime":3175.815,"endTime":3187.803,"body":"to be your fat. Like your fat can be high enough to support things"},{"speaker":"[aaron_straker]","startTime":3187.823,"endTime":3194.548,"body":"like hormone production and the different things"},{"speaker":"[aaron_straker]","startTime":3187.823,"endTime":3194.548,"body":"like that, but you don't need it to be at a relative percentage."},{"speaker":"[aaron_straker]","startTime":3194.608,"endTime":3200.011,"body":"What's more important is like total caloric load"},{"speaker":"[aaron_straker]","startTime":3194.608,"endTime":3200.011,"body":"in these sorts of things. So that's"},{"speaker":"[bryan]","startTime":3199.994,"endTime":3200.127,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3200.192,"endTime":3207.436,"body":"one that I'll get from clients and stuff. And"},{"speaker":"[aaron_straker]","startTime":3200.192,"endTime":3207.436,"body":"they're like, well, is my testosterone gonna tank? Cause my fats"},{"speaker":"[aaron_straker]","startTime":3207.476,"endTime":3215.793,"body":"aren't at like 30%. Your sex drive's fine, you're"},{"speaker":"[aaron_straker]","startTime":3207.476,"endTime":3215.793,"body":"recovering really, really good. Like, do you think you need more"},{"speaker":"[aaron_straker]","startTime":3215.833,"endTime":3217.558,"body":"fat? And they're like, no, I don't think I'm"},{"speaker":"[aaron_straker]","startTime":3215.833,"endTime":3217.558,"body":"okay."},{"speaker":"[bryan]","startTime":3219.13,"endTime":3227.195,"body":"Yeah, I feel like this is like, it could be phrased as"},{"speaker":"[bryan]","startTime":3219.13,"endTime":3227.195,"body":"the, in the things that matter category, it's protein and calories."},{"speaker":"[bryan]","startTime":3227.835,"endTime":3236.861,"body":"And then the fat and carbs specific percentages, they"},{"speaker":"[bryan]","startTime":3227.835,"endTime":3236.861,"body":"matter, they just don't matter as much. And so that's why it"},{"speaker":"[bryan]","startTime":3236.901,"endTime":3237.222,"body":"ends up"},{"speaker":"[aaron_straker]","startTime":3237.219,"endTime":3237.522,"body":"Correct."},{"speaker":"[bryan]","startTime":3237.242,"endTime":3244.086,"body":"in this category. And then this feeds into the next one,"},{"speaker":"[bryan]","startTime":3237.242,"endTime":3244.086,"body":"which is related to nutrition as well, and it's how often you"},{"speaker":"[bryan]","startTime":3244.226,"endTime":3254.813,"body":"eat, and I put to an extent in parentheses, There does"},{"speaker":"[bryan]","startTime":3244.226,"endTime":3254.813,"body":"seem to be research that you do want three protein boluses per"},{"speaker":"[bryan]","startTime":3254.853,"endTime":3265.06,"body":"day and maybe up to six There does seem to be some research"},{"speaker":"[bryan]","startTime":3254.853,"endTime":3265.06,"body":"to my knowledge that shows that more than six Can you know not"},{"speaker":"[bryan]","startTime":3265.12,"endTime":3273.346,"body":"allow the MPS refractory period to occur? Which means"},{"speaker":"[bryan]","startTime":3265.12,"endTime":3273.346,"body":"essentially MPS signaling doesn't completely depreciate and then"},{"speaker":"[bryan]","startTime":3273.426,"endTime":3274.567,"body":"you try to spike it again"},{"speaker":"[bryan]","startTime":3279.05,"endTime":3283.472,"body":"generally six meals a day would be the most that you"},{"speaker":"[bryan]","startTime":3279.05,"endTime":3283.472,"body":"can kind of space out where you can still get that refractory"},{"speaker":"[bryan]","startTime":3283.512,"endTime":3289.717,"body":"period. And then on the other side of the equation, we"},{"speaker":"[bryan]","startTime":3283.512,"endTime":3289.717,"body":"have like intermittent fasting where people do two meals a day."},{"speaker":"[bryan]","startTime":3290.377,"endTime":3299.943,"body":"And this one's a little more controversial, I think,"},{"speaker":"[bryan]","startTime":3290.377,"endTime":3299.943,"body":"because like the studies do show that you do want to spike MPS"},{"speaker":"[bryan]","startTime":3299.963,"endTime":3306.888,"body":"at least three times a day, but then you also see a lot"},{"speaker":"[bryan]","startTime":3299.963,"endTime":3306.888,"body":"of studies that compare intermittent fasting to like a full meal"},{"speaker":"[bryan]","startTime":3306.928,"endTime":3317.195,"body":"plan. between the populations. And so I kind of think"},{"speaker":"[bryan]","startTime":3306.928,"endTime":3317.195,"body":"that this is one that may again come down to individual. It may"},{"speaker":"[bryan]","startTime":3317.235,"endTime":3322.979,"body":"come down to where you put your training. I remember"},{"speaker":"[bryan]","startTime":3317.235,"endTime":3322.979,"body":"that with one of the studies that it really mattered if you're"},{"speaker":"[bryan]","startTime":3323.119,"endTime":3328.063,"body":"when you're eating two meals a day, it really mattered"},{"speaker":"[bryan]","startTime":3323.119,"endTime":3328.063,"body":"that your training was like between those two meals instead of"},{"speaker":"[bryan]","startTime":3328.263,"endTime":3334.587,"body":"on the outsides of them. So I think there's certainly"},{"speaker":"[bryan]","startTime":3328.263,"endTime":3334.587,"body":"some caveats there, but to an extent,"},{"speaker":"[aaron_straker]","startTime":3339.479,"endTime":3345.964,"body":"Yeah, yeah, it's, well, I would put this in the"},{"speaker":"[aaron_straker]","startTime":3339.479,"endTime":3345.964,"body":"category of like, it doesn't matter until it does, right? If"},{"speaker":"[aaron_straker]","startTime":3346.004,"endTime":3352.73,"body":"you want to do intermittent fasting and stuff,"},{"speaker":"[aaron_straker]","startTime":3346.004,"endTime":3352.73,"body":"stretch that until, stretch that really, until it carries you"},{"speaker":"[aaron_straker]","startTime":3352.77,"endTime":3359.096,"body":"quite far and then start to experiment outside"},{"speaker":"[aaron_straker]","startTime":3352.77,"endTime":3359.096,"body":"of that, maybe with just protein, you know, sparing, modified"},{"speaker":"[aaron_straker]","startTime":3359.116,"endTime":3361.458,"body":"fasting outside those windows and those sorts"},{"speaker":"[aaron_straker]","startTime":3359.116,"endTime":3361.458,"body":"of things."},{"speaker":"[bryan]","startTime":3364.251,"endTime":3367.069,"body":"This next one was yours of the training specific movements."},{"speaker":"[aaron_straker]","startTime":3368.079,"endTime":3375.223,"body":"Yeah, so we kind of cover this, but like there's"},{"speaker":"[aaron_straker]","startTime":3368.079,"endTime":3375.223,"body":"like, I literally for years and years and years, I'm talking"},{"speaker":"[aaron_straker]","startTime":3375.263,"endTime":3383.049,"body":"well over a decade was like, I need to barbell"},{"speaker":"[aaron_straker]","startTime":3375.263,"endTime":3383.049,"body":"back squat. And that I was ready to die on that hill. And if"},{"speaker":"[aaron_straker]","startTime":3383.149,"endTime":3392.535,"body":"I died on that hill, I would have been fucking"},{"speaker":"[aaron_straker]","startTime":3383.149,"endTime":3392.535,"body":"wrong. So it's, it just things don't fall in love with like,"},{"speaker":"[aaron_straker]","startTime":3392.795,"endTime":3399.88,"body":"you know, ideologies around this is the movement"},{"speaker":"[aaron_straker]","startTime":3392.795,"endTime":3399.88,"body":"that makes you a man things and I think a lot of the messaging"},{"speaker":"[aaron_straker]","startTime":3399.94,"endTime":3407.406,"body":"has fallen by the wayside. I think we're showing"},{"speaker":"[aaron_straker]","startTime":3399.94,"endTime":3407.406,"body":"our age a little bit there. But that held me back for years and"},{"speaker":"[aaron_straker]","startTime":3407.446,"endTime":3414.531,"body":"years and years and thinking that if I can squat"},{"speaker":"[aaron_straker]","startTime":3407.446,"endTime":3414.531,"body":"over 400 pounds, my legs will grow. I'm not saying they didn't"},{"speaker":"[aaron_straker]","startTime":3414.671,"endTime":3424.318,"body":"grow, but they have grown tremendously more by"},{"speaker":"[aaron_straker]","startTime":3414.671,"endTime":3424.318,"body":"significantly reducing loads and not training that movement."},{"speaker":"[bryan]","startTime":3426.37,"endTime":3432.675,"body":"Yeah, no, I agree. I mean, there's so many ways to roam."},{"speaker":"[bryan]","startTime":3426.37,"endTime":3432.675,"body":"And like in the things that do matter, we had movement patterns."},{"speaker":"[bryan]","startTime":3433.216,"endTime":3439.942,"body":"And so finding the squat pattern that works for you is"},{"speaker":"[bryan]","startTime":3433.216,"endTime":3439.942,"body":"much more important than saying you have to barbell squat."},{"speaker":"[aaron_straker]","startTime":3439.741,"endTime":3439.896,"body":"Yeah."},{"speaker":"[bryan]","startTime":3439.982,"endTime":3445.127,"body":"But like you said, I think that that's kind of understood"},{"speaker":"[bryan]","startTime":3439.982,"endTime":3445.127,"body":"information that this generation maybe doesn't have to deal with"},{"speaker":"[bryan]","startTime":3445.167,"endTime":3447.429,"body":"the same type of critiques that we did in regards to"},{"speaker":"[bryan]","startTime":3445.167,"endTime":3447.429,"body":"that."},{"speaker":"[aaron_straker]","startTime":3448.119,"endTime":3448.925,"body":"Yeah, I hope so."},{"speaker":"[bryan]","startTime":3449.87,"endTime":3457.014,"body":"Yeah. The next one is I'll link into the one that follows"},{"speaker":"[bryan]","startTime":3449.87,"endTime":3457.014,"body":"it as well. So I wrote the split that you do doesn't matter that"},{"speaker":"[bryan]","startTime":3457.054,"endTime":3463.038,"body":"much. And then the next one after that was the frequency"},{"speaker":"[bryan]","startTime":3457.054,"endTime":3463.038,"body":"by which you train a muscle group also probably doesn't matter"},{"speaker":"[bryan]","startTime":3463.078,"endTime":3469.663,"body":"that much. And this is, you know, just in the last few"},{"speaker":"[bryan]","startTime":3463.078,"endTime":3469.663,"body":"years, I think this information has really come to light in the"},{"speaker":"[bryan]","startTime":3469.723,"endTime":3479.089,"body":"research, um, in that if volume is equated for the most"},{"speaker":"[bryan]","startTime":3469.723,"endTime":3479.089,"body":"part, you could train a muscle once a week, you could train a"},{"speaker":"[bryan]","startTime":3479.129,"endTime":3486.474,"body":"muscle. three or four times a week and it really in many"},{"speaker":"[bryan]","startTime":3479.129,"endTime":3486.474,"body":"ways comes down to personal preference, your recovery curve,"},{"speaker":"[bryan]","startTime":3486.534,"endTime":3492.718,"body":"like how quickly your individual muscle recovers, what"},{"speaker":"[bryan]","startTime":3486.534,"endTime":3492.718,"body":"types of movements you're doing, like lengthen movements being"},{"speaker":"[bryan]","startTime":3492.778,"endTime":3498.602,"body":"more damaging, obviously, if you're doing all lateral"},{"speaker":"[bryan]","startTime":3492.778,"endTime":3498.602,"body":"raises and leg extensions, you could probably do them every freaking"},{"speaker":"[bryan]","startTime":3498.622,"endTime":3499.803,"body":"day and you'd be fine."},{"speaker":"[aaron_straker]","startTime":3500.269,"endTime":3500.397,"body":"Yep."},{"speaker":"[bryan]","startTime":3501.224,"endTime":3506.827,"body":"So there's a number of factors that play into that, but"},{"speaker":"[bryan]","startTime":3501.224,"endTime":3506.827,"body":"you know, I still get the question"},{"speaker":"[bryan]","startTime":3509.87,"endTime":3515.699,"body":"want to know what people's splits are. And I remember"},{"speaker":"[bryan]","startTime":3509.87,"endTime":3515.699,"body":"when I was young, I wanted to know that shit too. I'm like, oh,"},{"speaker":"[bryan]","startTime":3515.719,"endTime":3521.729,"body":"that split sounds dope. Like I definitely want to do"},{"speaker":"[bryan]","startTime":3515.719,"endTime":3521.729,"body":"that one, you know? But like at the end of the day, it just doesn't."},{"speaker":"[aaron_straker]","startTime":3523.179,"endTime":3530.303,"body":"It's really funny, I put up an Instagram story"},{"speaker":"[aaron_straker]","startTime":3523.179,"endTime":3530.303,"body":"Q\u0026A, like ask me questions sort of thing yesterday. The very"},{"speaker":"[aaron_straker]","startTime":3530.323,"endTime":3531.744,"body":"first question was like, what's your split?"},{"speaker":"[bryan]","startTime":3532.935,"endTime":3533.064,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3533.185,"endTime":3535.767,"body":"And I put it out, I'm like, here it is. It's"},{"speaker":"[aaron_straker]","startTime":3533.185,"endTime":3535.767,"body":"very,"},{"speaker":"[bryan]","startTime":3535.514,"endTime":3535.707,"body":"Heh."},{"speaker":"[aaron_straker]","startTime":3535.887,"endTime":3540.27,"body":"very fucking vanilla. I'm sorry, but there's"},{"speaker":"[aaron_straker]","startTime":3535.887,"endTime":3540.27,"body":"nothing special to it. I'm running like"},{"speaker":"[bryan]","startTime":3540.216,"endTime":3540.35,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3540.37,"endTime":3543.212,"body":"a, I'm essentially running a bro split right"},{"speaker":"[aaron_straker]","startTime":3540.37,"endTime":3543.212,"body":"now, which we covered"},{"speaker":"[bryan]","startTime":3543.094,"endTime":3543.227,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":3543.292,"endTime":3553.799,"body":"like two episodes ago. The one little caveat"},{"speaker":"[aaron_straker]","startTime":3543.292,"endTime":3553.799,"body":"I will say here that may matter is if you are doing a much, higher"},{"speaker":"[aaron_straker]","startTime":3553.839,"endTime":3562.668,"body":"frequency sort of training, there does seem to"},{"speaker":"[aaron_straker]","startTime":3553.839,"endTime":3562.668,"body":"be a basement for like stimulus in a session. So if you only"},{"speaker":"[aaron_straker]","startTime":3562.708,"endTime":3571.556,"body":"go in and do like one set to like a five RIR,"},{"speaker":"[aaron_straker]","startTime":3562.708,"endTime":3571.556,"body":"a six RIR, it may not be enough for like an intra or inter session"},{"speaker":"[aaron_straker]","startTime":3571.616,"endTime":3572.477,"body":"like stimulus"},{"speaker":"[bryan]","startTime":3572.894,"endTime":3573.027,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3573.077,"endTime":3574.258,"body":"to kind of get that benefit."},{"speaker":"[bryan]","startTime":3575.11,"endTime":3582.635,"body":"Yeah, you potentially need like enough stimulus for a"},{"speaker":"[bryan]","startTime":3575.11,"endTime":3582.635,"body":"muscle in a session, which may be like two or three sets, somewhat"},{"speaker":"[bryan]","startTime":3582.675,"endTime":3590.52,"body":"close to failure. I mean, it's tough to say though, because"},{"speaker":"[bryan]","startTime":3582.675,"endTime":3590.52,"body":"like Meno has been training seven days a week for as long as"},{"speaker":"[bryan]","startTime":3590.58,"endTime":3598.565,"body":"I can remember. And he trains one to two sets per muscle"},{"speaker":"[bryan]","startTime":3590.58,"endTime":3598.565,"body":"group per day. So he's hitting like 10 to 14 sets a week or whatever."},{"speaker":"[bryan]","startTime":3599.446,"endTime":3605.57,"body":"And he says he's progressing fine. nature"},{"speaker":"[aaron_straker]","startTime":3605.52,"endTime":3606.027,"body":"individual."},{"speaker":"[bryan]","startTime":3605.59,"endTime":3613.395,"body":"of things. Yeah. The next one I wrote here is natural"},{"speaker":"[bryan]","startTime":3605.59,"endTime":3613.395,"body":"testosterone levels and I put natural because I think testosterone"},{"speaker":"[aaron_straker]","startTime":3612.902,"endTime":3613.152,"body":"Thank you."},{"speaker":"[bryan]","startTime":3613.435,"endTime":3621.781,"body":"levels matter a whole ton if you go supernatural. But"},{"speaker":"[bryan]","startTime":3613.435,"endTime":3621.781,"body":"I do think within the spectrum of being somewhere between like"},{"speaker":"[bryan]","startTime":3621.821,"endTime":3629.606,"body":"300 and 900 or whatever like the normal free range or"},{"speaker":"[bryan]","startTime":3621.821,"endTime":3629.606,"body":"total testosterone numbers are, it seems like it doesn't really"},{"speaker":"[bryan]","startTime":3629.646,"endTime":3630.647,"body":"move the needle much."},{"speaker":"[bryan]","startTime":3635.05,"endTime":3644.156,"body":"the spectrum and I'm on the lower, lower middle. And"},{"speaker":"[bryan]","startTime":3635.05,"endTime":3644.156,"body":"we both seem to have more muscle mass than the average person."},{"speaker":"[bryan]","startTime":3644.236,"endTime":3652.561,"body":"So yeah, I mean, my assumption is that if my testosterone"},{"speaker":"[bryan]","startTime":3644.236,"endTime":3652.561,"body":"was like double or triple what it is now, I might have like two"},{"speaker":"[bryan]","startTime":3652.601,"endTime":3661.207,"body":"to four pounds more muscle, which may matter. So maybe"},{"speaker":"[bryan]","startTime":3652.601,"endTime":3661.207,"body":"this should go in the things that may matter category, but I"},{"speaker":"[bryan]","startTime":3661.227,"endTime":3666.148,"body":"don't know. I just think that it doesn't matter enough."},{"speaker":"[bryan]","startTime":3661.227,"endTime":3666.148,"body":"much category. What do you think?"},{"speaker":"[aaron_straker]","startTime":3668.459,"endTime":3678.265,"body":"I would definitely put it in the May Matter category."},{"speaker":"[aaron_straker]","startTime":3668.459,"endTime":3678.265,"body":"I think once you, if you're at the extremes, I'd say it matters"},{"speaker":"[aaron_straker]","startTime":3678.646,"endTime":3692.595,"body":"more. I think like your Lane Norton's, your Doug"},{"speaker":"[aaron_straker]","startTime":3678.646,"endTime":3692.595,"body":"Miller's, your Brian DeCosta's, the naturals who are like supernatural"},{"speaker":"[aaron_straker]","startTime":3692.675,"endTime":3698.679,"body":"naturals, and I don't mean I'm calling them fake"},{"speaker":"[aaron_straker]","startTime":3692.675,"endTime":3698.679,"body":"natities or anything, but they have like, They're in a league"},{"speaker":"[aaron_straker]","startTime":3698.719,"endTime":3705.203,"body":"of their own of the naturals. Let's put it that"},{"speaker":"[aaron_straker]","startTime":3698.719,"endTime":3705.203,"body":"way. I they have From I'm almost positive like very very high"},{"speaker":"[aaron_straker]","startTime":3705.283,"endTime":3711.988,"body":"natural testosterone levels. I do think I'm talking"},{"speaker":"[aaron_straker]","startTime":3705.283,"endTime":3711.988,"body":"like 900 a thousand plus I think those things sort of matter"},{"speaker":"[aaron_straker]","startTime":3712.008,"endTime":3718.452,"body":"compared to like someone who's a 200 But once"},{"speaker":"[aaron_straker]","startTime":3712.008,"endTime":3718.452,"body":"you're in that like 400 to 700 ish like you're all kind of in"},{"speaker":"[aaron_straker]","startTime":3718.492,"endTime":3723.616,"body":"the middle And there may be certain things that"},{"speaker":"[aaron_straker]","startTime":3718.492,"endTime":3723.616,"body":"you know, like quality of life sort of things"},{"speaker":"[aaron_straker]","startTime":3727.839,"endTime":3734.583,"body":"obviously outside the scope of our conversation."},{"speaker":"[aaron_straker]","startTime":3727.839,"endTime":3734.583,"body":"It's not, I don't personally believe it's completely cracked"},{"speaker":"[aaron_straker]","startTime":3734.623,"endTime":3740.987,"body":"up to be of like, you should try this supplement,"},{"speaker":"[aaron_straker]","startTime":3734.623,"endTime":3740.987,"body":"in this supplement in like, you know, icing your balls to try"},{"speaker":"[aaron_straker]","startTime":3741.007,"endTime":3750.674,"body":"and get you from, you know, a 300 to like a 400."},{"speaker":"[aaron_straker]","startTime":3741.007,"endTime":3750.674,"body":"I don't know how much if that investment of time in sitting with"},{"speaker":"[aaron_straker]","startTime":3750.714,"endTime":3758.119,"body":"ice cubes on your nut sack is worth that sort"},{"speaker":"[aaron_straker]","startTime":3750.714,"endTime":3758.119,"body":"of thing. Where things like avoiding a sauna, you know, don't"},{"speaker":"[aaron_straker]","startTime":3758.159,"endTime":3764.463,"body":"think it's a needle mover unless we're talking"},{"speaker":"[aaron_straker]","startTime":3758.159,"endTime":3764.463,"body":"about like orders of magnitude, right? If you're 300 and you"},{"speaker":"[aaron_straker]","startTime":3764.483,"endTime":3773.349,"body":"get to 900, okay, I think there is potentially"},{"speaker":"[aaron_straker]","startTime":3764.483,"endTime":3773.349,"body":"there and there is research that I've seen that it does appear"},{"speaker":"[aaron_straker]","startTime":3773.569,"endTime":3781.454,"body":"at increases in dosages, you get like a dose,"},{"speaker":"[aaron_straker]","startTime":3773.569,"endTime":3781.454,"body":"it's a dose dependent response, right, of about a couple kilos"},{"speaker":"[aaron_straker]","startTime":3781.614,"endTime":3784.776,"body":"sort of thing. So I do think it is largely"},{"speaker":"[aaron_straker]","startTime":3787.819,"endTime":3794.448,"body":"relationship that many of us have with like testosterone"},{"speaker":"[aaron_straker]","startTime":3787.819,"endTime":3794.448,"body":"and what it means to be a man. I'm using air quotes here for"},{"speaker":"[aaron_straker]","startTime":3794.468,"endTime":3797.733,"body":"the podcast listeners. I think that is more where"},{"speaker":"[aaron_straker]","startTime":3794.468,"endTime":3797.733,"body":"that stems from in terms of"},{"speaker":"[bryan]","startTime":3797.657,"endTime":3797.807,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3798.334,"endTime":3801.018,"body":"then actual reality of muscle mass."},{"speaker":"[bryan]","startTime":3801.83,"endTime":3807.033,"body":"Well said. Yeah. Next one is free weights versus machines."},{"speaker":"[bryan]","startTime":3801.83,"endTime":3807.033,"body":"And we don't really need to harp on this. We kind of did with"},{"speaker":"[bryan]","startTime":3807.073,"endTime":3813.517,"body":"movement patterns already, but it just doesn't matter."},{"speaker":"[bryan]","startTime":3807.073,"endTime":3813.517,"body":"Choose the movement that fits you and your mechanics and something"},{"speaker":"[bryan]","startTime":3813.537,"endTime":3823.464,"body":"you can do for a long time and work hard at. Final one"},{"speaker":"[bryan]","startTime":3813.537,"endTime":3823.464,"body":"here is ascending RPE slash pyramid style versus warming up and"},{"speaker":"[bryan]","startTime":3823.504,"endTime":3826.506,"body":"doing straight sets or back off sets type approach."},{"speaker":"[bryan]","startTime":3831.91,"endTime":3838.296,"body":"stress out about these sort of things like should I be"},{"speaker":"[bryan]","startTime":3831.91,"endTime":3838.296,"body":"increasing RPE every set or should I just warm up and then do"},{"speaker":"[bryan]","startTime":3838.336,"endTime":3844.042,"body":"my heaviest set and it's like what do you prefer like"},{"speaker":"[bryan]","startTime":3838.336,"endTime":3844.042,"body":"they're they both will get you where you want to be you just"},{"speaker":"[bryan]","startTime":3844.543,"endTime":3849.588,"body":"still go back to effort like at the end of the day you"},{"speaker":"[bryan]","startTime":3844.543,"endTime":3849.588,"body":"need you need to work hard on one or two of those sets and how"},{"speaker":"[bryan]","startTime":3849.608,"endTime":3850.989,"body":"you get there is kind of up to you."},{"speaker":"[aaron_straker]","startTime":3851.719,"endTime":3853.276,"body":"Yeah, that's really, really well said."},{"speaker":"[bryan]","startTime":3854.63,"endTime":3861.459,"body":"And then finishing up with things that may matter. I'm"},{"speaker":"[bryan]","startTime":3854.63,"endTime":3861.459,"body":"sure we're missing a ton, but these were the first"},{"speaker":"[aaron_straker]","startTime":3861.24,"endTime":3861.441,"body":"Yeah."},{"speaker":"[bryan]","startTime":3861.599,"endTime":3868.809,"body":"ones that came up off the top of my head. So, Jim you"},{"speaker":"[bryan]","startTime":3861.599,"endTime":3868.809,"body":"train at slash environment. What do you think about that?"},{"speaker":"[aaron_straker]","startTime":3870.019,"endTime":3881.426,"body":"Personally, fucking huge. Absolutely huge. I"},{"speaker":"[aaron_straker]","startTime":3870.019,"endTime":3881.426,"body":"think this matters when you are trying to push that last 5%,"},{"speaker":"[aaron_straker]","startTime":3881.466,"endTime":3886.209,"body":"right? When you, you know, sort of thing, when"},{"speaker":"[aaron_straker]","startTime":3881.466,"endTime":3886.209,"body":"you really, really want to be getting after it. Or if you are"},{"speaker":"[aaron_straker]","startTime":3886.249,"endTime":3893.234,"body":"in like a toxic environment. It's like, I could"},{"speaker":"[aaron_straker]","startTime":3886.249,"endTime":3893.234,"body":"imagine for like a woman, you know, who's maybe goes to a gym"},{"speaker":"[aaron_straker]","startTime":3893.254,"endTime":3898.698,"body":"where there's just like a creepy dude culture,"},{"speaker":"[aaron_straker]","startTime":3893.254,"endTime":3898.698,"body":"right? That would really fucking matter. Cause every day when"},{"speaker":"[aaron_straker]","startTime":3898.718,"endTime":3905.622,"body":"you go to the gym, going to be like this uncomfortable"},{"speaker":"[aaron_straker]","startTime":3898.718,"endTime":3905.622,"body":"part of it. I could imagine that would be huge. I personally"},{"speaker":"[aaron_straker]","startTime":3905.642,"endTime":3910.886,"body":"feel like if I'm at a gym and people are just"},{"speaker":"[aaron_straker]","startTime":3905.642,"endTime":3910.886,"body":"like fucking around on their phones sitting on a machine, like"},{"speaker":"[aaron_straker]","startTime":3910.926,"endTime":3916.069,"body":"I've been gyms where people are like on the leg"},{"speaker":"[aaron_straker]","startTime":3910.926,"endTime":3916.069,"body":"press, like doing the leg press and like texting at the same"},{"speaker":"[aaron_straker]","startTime":3916.109,"endTime":3916.85,"body":"time. And I'm like,"},{"speaker":"[bryan]","startTime":3917.062,"endTime":3917.206,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":3918.291,"endTime":3922.313,"body":"and if I'm like waiting to use that machine,"},{"speaker":"[aaron_straker]","startTime":3918.291,"endTime":3922.313,"body":"my blood is boiling,"},{"speaker":"[bryan]","startTime":3922.811,"endTime":3923.727,"body":"Yeah. I agree."},{"speaker":"[aaron_straker]","startTime":3923.474,"endTime":3933.61,"body":"boiling. And for me, I would say like that is"},{"speaker":"[aaron_straker]","startTime":3923.474,"endTime":3933.61,"body":"100% of things. 4x membership to not have to be in an environment"},{"speaker":"[aaron_straker]","startTime":3933.63,"endTime":3936.258,"body":"like that because it would it would ruin me mentally"},{"speaker":"[bryan]","startTime":3937.17,"endTime":3942.433,"body":"Yeah, it's interesting you put so much credence in that."},{"speaker":"[bryan]","startTime":3937.17,"endTime":3942.433,"body":"I wonder, like I put less in it maybe because I train at home."},{"speaker":"[bryan]","startTime":3943.033,"endTime":3953.08,"body":"And so I, and now I'm training at a commercial gym and"},{"speaker":"[bryan]","startTime":3943.033,"endTime":3953.08,"body":"it's a great environment for a gym. And yet I still find myself"},{"speaker":"[bryan]","startTime":3953.12,"endTime":3958.344,"body":"like being more motivated almost to like just train at"},{"speaker":"[bryan]","startTime":3953.12,"endTime":3958.344,"body":"home with the things that I know and not have to deal with the"},{"speaker":"[bryan]","startTime":3958.944,"endTime":3965.208,"body":"stuff around me, waiting for machines, cleaning machines,"},{"speaker":"[bryan]","startTime":3958.944,"endTime":3965.208,"body":"like taking weights on, taking weights off type thing."},{"speaker":"[bryan]","startTime":3969.011,"endTime":3976.676,"body":"This leads into the next one, which is training partners."},{"speaker":"[bryan]","startTime":3969.011,"endTime":3976.676,"body":"And I remember the days training with partners, like the CrossFit"},{"speaker":"[bryan]","startTime":3976.696,"endTime":3981.099,"body":"days, and then before the CrossFit days when I would"},{"speaker":"[bryan]","startTime":3976.696,"endTime":3981.099,"body":"train with Anders and my college roommates and stuff like that."},{"speaker":"[bryan]","startTime":3981.639,"endTime":3987.683,"body":"And those were great days, but I don't think that the"},{"speaker":"[bryan]","startTime":3981.639,"endTime":3987.683,"body":"quality of my training was any better. Like I think the quality"},{"speaker":"[bryan]","startTime":3987.703,"endTime":3992.206,"body":"of my training is actually probably better now, which"},{"speaker":"[bryan]","startTime":3987.703,"endTime":3992.206,"body":"it's hard to say how much of that is with age and experience."},{"speaker":"[bryan]","startTime":3992.266,"endTime":3999.988,"body":"But I don't know if me personally a critical element"},{"speaker":"[bryan]","startTime":3992.266,"endTime":3999.988,"body":"for me? What do you think?"},{"speaker":"[aaron_straker]","startTime":4002.019,"endTime":4010.004,"body":"Daily, probably not. It's too hard to manage"},{"speaker":"[aaron_straker]","startTime":4002.019,"endTime":4010.004,"body":"other variables and stuff, but if you have that person that you"},{"speaker":"[aaron_straker]","startTime":4010.044,"endTime":4016.888,"body":"meet up maybe once a week for legs or every other"},{"speaker":"[aaron_straker]","startTime":4010.044,"endTime":4016.888,"body":"week or something like that, I would say those could be needle"},{"speaker":"[aaron_straker]","startTime":4016.928,"endTime":4023.433,"body":"movers, especially the right type of person to"},{"speaker":"[aaron_straker]","startTime":4016.928,"endTime":4023.433,"body":"push you, kind of like those gears, that gear analogy I used"},{"speaker":"[aaron_straker]","startTime":4023.533,"endTime":4034.94,"body":"earlier, right? That especially if it's someone"},{"speaker":"[aaron_straker]","startTime":4023.533,"endTime":4034.94,"body":"who's close in your and you guys want to be better than the other,"},{"speaker":"[aaron_straker]","startTime":4035.321,"endTime":4041.185,"body":"right? That can really bring out, I think like,"},{"speaker":"[aaron_straker]","startTime":4035.321,"endTime":4041.185,"body":"I think this is one of the places where like, kind of like the"},{"speaker":"[aaron_straker]","startTime":4041.245,"endTime":4046.688,"body":"toxic masculinity can be actually be like positive"},{"speaker":"[aaron_straker]","startTime":4041.245,"endTime":4046.688,"body":"and beneficial. Cause like Brian, like let's say you and I get"},{"speaker":"[aaron_straker]","startTime":4046.728,"endTime":4051.171,"body":"together to train, right? We're gonna push, we're"},{"speaker":"[aaron_straker]","startTime":4046.728,"endTime":4051.171,"body":"gonna push really, really hard, right? Cause it's just like fun"},{"speaker":"[aaron_straker]","startTime":4051.251,"endTime":4057.515,"body":"to be with each other and lift together. And"},{"speaker":"[aaron_straker]","startTime":4051.251,"endTime":4057.515,"body":"that's one of those things where I think it can be a net positive."},{"speaker":"[aaron_straker]","startTime":4058.056,"endTime":4064.956,"body":"I think it is overrated in terms of like a day"},{"speaker":"[aaron_straker]","startTime":4058.056,"endTime":4064.956,"body":"in thing. You're muted."},{"speaker":"[bryan]","startTime":4065.71,"endTime":4069.212,"body":"He, I agree with that. Sorry, Bryson's crying in the"},{"speaker":"[bryan]","startTime":4065.71,"endTime":4069.212,"body":"background, so I'm trying to mute myself"},{"speaker":"[aaron_straker]","startTime":4069.222,"endTime":4069.545,"body":"Hehehehe"},{"speaker":"[bryan]","startTime":4069.232,"endTime":4072.474,"body":"when I'm not talking. Let's get through these last ones"},{"speaker":"[bryan]","startTime":4069.232,"endTime":4072.474,"body":"real quick."},{"speaker":"[aaron_straker]","startTime":4072.941,"endTime":4073.03,"body":"Yep."},{"speaker":"[bryan]","startTime":4073.555,"endTime":4079.879,"body":"Music you listen to, you guys all know that I'm a big"},{"speaker":"[bryan]","startTime":4073.555,"endTime":4079.879,"body":"proponent of listening to more calm music when I'm working out"},{"speaker":"[bryan]","startTime":4079.919,"endTime":4087.944,"body":"and staying a little more Paris empathetic. So I find"},{"speaker":"[bryan]","startTime":4079.919,"endTime":4087.944,"body":"music not to be like a huge contributor, but then I also understand"},{"speaker":"[bryan]","startTime":4087.984,"endTime":4093.708,"body":"the value of it for like when you're in a max week and"},{"speaker":"[bryan]","startTime":4087.984,"endTime":4093.708,"body":"you're trying to like push the limit that if you have that song"},{"speaker":"[bryan]","startTime":4093.728,"endTime":4101.5380000000005,"body":"that just hits just right, you like exceed your own expectations."},{"speaker":"[bryan]","startTime":4093.728,"endTime":4101.5380000000005,"body":"So maybe it's the idea of even periodizing music that may matter."},{"speaker":"[bryan]","startTime":4101.5779999999995,"endTime":4106.865,"body":"Like in the earlier weeks, you know, listening to softer"},{"speaker":"[bryan]","startTime":4101.5779999999995,"endTime":4106.865,"body":"stuff and then when you're in your heaviest, hardest weeks, you"},{"speaker":"[bryan]","startTime":4106.885,"endTime":4109.609,"body":"can really amp up and do the one that gets you going."},{"speaker":"[aaron_straker]","startTime":4110.459,"endTime":4117.264999999999,"body":"Yep, I would agree with that. It is a use it"},{"speaker":"[aaron_straker]","startTime":4110.459,"endTime":4117.264999999999,"body":"as a tool, but don't let it become a crutch because then it doesn't"},{"speaker":"[aaron_straker]","startTime":4117.305,"endTime":4118.626,"body":"work anymore. If you're"},{"speaker":"[bryan]","startTime":4118.594,"endTime":4118.727,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":4118.726000000001,"endTime":4124.231,"body":"always like, if you're just training like arms"},{"speaker":"[aaron_straker]","startTime":4118.726000000001,"endTime":4124.231,"body":"and you have like your heavy, you know, swing for the fences"},{"speaker":"[aaron_straker]","startTime":4124.291,"endTime":4129.216,"body":"playlist, it's not going to hit as hard when"},{"speaker":"[aaron_straker]","startTime":4124.291,"endTime":4129.216,"body":"you need it. When it's, you know, heavy, you know, pull day or"},{"speaker":"[aaron_straker]","startTime":4129.276,"endTime":4130.657,"body":"back day or something like that."},{"speaker":"[bryan]","startTime":4130.49,"endTime":4130.89,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":4130.977,"endTime":4131.158,"body":"So"},{"speaker":"[bryan]","startTime":4131.23,"endTime":4131.57,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":4131.358,"endTime":4131.518,"body":"yeah,"},{"speaker":"[bryan]","startTime":4131.63,"endTime":4132.111,"body":"Exactly."},{"speaker":"[aaron_straker]","startTime":4131.638,"endTime":4132.158,"body":"I would agree with that."},{"speaker":"[bryan]","startTime":4133.151,"endTime":4140.516,"body":"Having accountability is the next one. And I put that"},{"speaker":"[bryan]","startTime":4133.151,"endTime":4140.516,"body":"on there because I actually think this one helps me a lot. And"},{"speaker":"[bryan]","startTime":4141.057,"endTime":4148.862,"body":"I don't know how many other people it helps or how many"},{"speaker":"[bryan]","startTime":4141.057,"endTime":4148.862,"body":"people even institute accountability. And I think that accountability"},{"speaker":"[bryan]","startTime":4148.882,"endTime":4154.706,"body":"could be individual, like it could be accountability"},{"speaker":"[bryan]","startTime":4148.882,"endTime":4154.706,"body":"to yourself, or it could be accountability to others. Um, but"},{"speaker":"[bryan]","startTime":4154.746,"endTime":4163.592,"body":"for me, I've always really gotten a lot from the process"},{"speaker":"[bryan]","startTime":4154.746,"endTime":4163.592,"body":"of sharing Instagram and having the conversations with people"},{"speaker":"[bryan]","startTime":4163.632,"endTime":4170.656,"body":"in my DMs That that keeps me motivated like I love that"},{"speaker":"[bryan]","startTime":4163.632,"endTime":4170.656,"body":"there's people that are interested in what I'm doing and engaged"},{"speaker":"[bryan]","startTime":4170.696,"endTime":4178.602,"body":"in it and when I think Very rarely about you know, maybe"},{"speaker":"[bryan]","startTime":4170.696,"endTime":4178.602,"body":"I won't train today or blah blah blah like there's certainly"},{"speaker":"[bryan]","startTime":4178.622,"endTime":4186.767,"body":"a part of me that says in my head like These people are"},{"speaker":"[bryan]","startTime":4178.622,"endTime":4186.767,"body":"expecting me to work out like I have to go in there and slay"},{"speaker":"[bryan]","startTime":4186.787,"endTime":4195.413,"body":"because that's what I do and these people happen. So"},{"speaker":"[bryan]","startTime":4186.787,"endTime":4195.413,"body":"that's helpful for me. And then when I do my annual diet and"},{"speaker":"[bryan]","startTime":4195.453,"endTime":4203.639,"body":"I post my weights every day, that's a huge accountability"},{"speaker":"[bryan]","startTime":4195.453,"endTime":4203.639,"body":"piece for me because I naturally don't like to diet. I think"},{"speaker":"[bryan]","startTime":4203.719,"endTime":4209.763,"body":"some like you, you tend to you tend to embrace it much"},{"speaker":"[bryan]","startTime":4203.719,"endTime":4209.763,"body":"more like you kind of like that that you embrace it more than"},{"speaker":"[bryan]","startTime":4209.843,"endTime":4210.103,"body":"I do."},{"speaker":"[aaron_straker]","startTime":4210.604,"endTime":4210.776,"body":"Yeah."},{"speaker":"[bryan]","startTime":4211.124,"endTime":4217.148,"body":"But for me to have that accountability of knowing I have"},{"speaker":"[bryan]","startTime":4211.124,"endTime":4217.148,"body":"to post my weight on the Instagram every morning and have a conversation"},{"speaker":"[bryan]","startTime":4217.188,"endTime":4219.249,"body":"about it. It's motivating for me."},{"speaker":"[aaron_straker]","startTime":4220.959,"endTime":4227.703,"body":"I agree. I think, man, I would even put this,"},{"speaker":"[aaron_straker]","startTime":4220.959,"endTime":4227.703,"body":"I think in things that do matter, the accountability,"},{"speaker":"[bryan]","startTime":4227.135,"endTime":4227.328,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":4227.943,"endTime":4236.109,"body":"like being accountable to yourself is probably"},{"speaker":"[aaron_straker]","startTime":4227.943,"endTime":4236.109,"body":"one of the, in doing it honestly and without fail is probably"},{"speaker":"[aaron_straker]","startTime":4236.189,"endTime":4244.995,"body":"one of the hardest things in this world to do."},{"speaker":"[aaron_straker]","startTime":4236.189,"endTime":4244.995,"body":"And maybe from my standpoint, but like I will, I've broken many"},{"speaker":"[aaron_straker]","startTime":4245.035,"endTime":4254.541,"body":"promises to myself over the years, you know,"},{"speaker":"[aaron_straker]","startTime":4245.035,"endTime":4254.541,"body":"I've And I've told myself that I was going to do things and that"},{"speaker":"[aaron_straker]","startTime":4254.581,"endTime":4259.784,"body":"I don't do, but the second there's someone else"},{"speaker":"[aaron_straker]","startTime":4254.581,"endTime":4259.784,"body":"in that accountability, like what it brings out of me is two"},{"speaker":"[aaron_straker]","startTime":4259.804,"endTime":4266.269,"body":"fold, three fold of what I will, you know, to"},{"speaker":"[aaron_straker]","startTime":4259.804,"endTime":4266.269,"body":"bring out of myself sort of thing. So I would say that it's huge."},{"speaker":"[aaron_straker]","startTime":4266.469,"endTime":4271.632,"body":"I mean, it's the same reason like white coaching,"},{"speaker":"[aaron_straker]","startTime":4266.469,"endTime":4271.632,"body":"while hiring a coach is so effective, right? You take that, that"},{"speaker":"[aaron_straker]","startTime":4271.692,"endTime":4275.795,"body":"relationship with money and the value of handing"},{"speaker":"[aaron_straker]","startTime":4271.692,"endTime":4275.795,"body":"that over to someone"},{"speaker":"[aaron_straker]","startTime":4280.919,"endTime":4281.119,"body":"know,"},{"speaker":"[bryan]","startTime":4281.25,"endTime":4281.338,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":4281.52,"endTime":4287.614,"body":"checking in weekly and stuff. It's a massive"},{"speaker":"[aaron_straker]","startTime":4281.52,"endTime":4287.614,"body":"game changer. The accountability piece, I would say, belongs"},{"speaker":"[aaron_straker]","startTime":4287.654,"endTime":4289.578,"body":"in the things that matter for sure."},{"speaker":"[bryan]","startTime":4290.17,"endTime":4295.478,"body":"I actually do too. I think of all the things that I put"},{"speaker":"[bryan]","startTime":4290.17,"endTime":4295.478,"body":"in the May Matter category, this is one that I think should absolutely"},{"speaker":"[bryan]","startTime":4295.498,"endTime":4301.488,"body":"have gone into the do matter. Because whether it's to"},{"speaker":"[bryan]","startTime":4295.498,"endTime":4301.488,"body":"yourself or to someone else, I think there's certainly an accountability"},{"speaker":"[bryan]","startTime":4301.528,"endTime":4302.489,"body":"piece that has to be there."},{"speaker":"[aaron_straker]","startTime":4303.139,"endTime":4303.857,"body":"Yeah, for sure."},{"speaker":"[bryan]","startTime":4304.79,"endTime":4311.174,"body":"And then the last one is motivation. And this certainly"},{"speaker":"[bryan]","startTime":4304.79,"endTime":4311.174,"body":"ties into accountability, but I think it's separate because it"},{"speaker":"[bryan]","startTime":4311.194,"endTime":4319.699,"body":"goes back to what I was saying before about like, I don't"},{"speaker":"[bryan]","startTime":4311.194,"endTime":4319.699,"body":"have motivation, I just have habits. And I think motivation is"},{"speaker":"[bryan]","startTime":4319.76,"endTime":4325.283,"body":"probably important in the beginning to like get you going."},{"speaker":"[bryan]","startTime":4319.76,"endTime":4325.283,"body":"But motivation in the beginning is easy because your body is"},{"speaker":"[bryan]","startTime":4325.323,"endTime":4331.988,"body":"changing quickly and you're seeing the like rapid physique"},{"speaker":"[bryan]","startTime":4325.323,"endTime":4331.988,"body":"developments. So it's easy to go in, you're seeing strength increase,"},{"speaker":"[bryan]","startTime":4332.028,"endTime":4341.077,"body":"like it's exciting. eventually that shit stops, man."},{"speaker":"[bryan]","startTime":4332.028,"endTime":4341.077,"body":"And it's just like any relationship. Like you are in a relationship"},{"speaker":"[bryan]","startTime":4341.097,"endTime":4347.404,"body":"with the weights and at some point they lose their like"},{"speaker":"[bryan]","startTime":4341.097,"endTime":4347.404,"body":"sex appeal, but like you still love them. So you keep showing"},{"speaker":"[bryan]","startTime":4347.484,"endTime":4351.749,"body":"up and like doing the work. And so, so yeah, that's my"},{"speaker":"[bryan]","startTime":4347.484,"endTime":4351.749,"body":"analogy."},{"speaker":"[aaron_straker]","startTime":4353.759,"endTime":4363.783,"body":"Yeah, it... This one is hard. I think like there's"},{"speaker":"[aaron_straker]","startTime":4353.759,"endTime":4363.783,"body":"days and I think it may be related to caffeine intake where I'm"},{"speaker":"[aaron_straker]","startTime":4363.803,"endTime":4368.987,"body":"like, fuck, I cannot wait to go train today."},{"speaker":"[aaron_straker]","startTime":4363.803,"endTime":4368.987,"body":"You know, I think it might just be like my body big, hey, there's"},{"speaker":"[aaron_straker]","startTime":4369.027,"endTime":4373.91,"body":"too much energy. You need to go dispel some of"},{"speaker":"[aaron_straker]","startTime":4369.027,"endTime":4373.91,"body":"it. But then there's other days like yesterday, I did not want"},{"speaker":"[aaron_straker]","startTime":4373.93,"endTime":4380.955,"body":"to go to the gym. And I can tell like, because"},{"speaker":"[aaron_straker]","startTime":4373.93,"endTime":4380.955,"body":"I obviously make my own schedule, like it shifts, but like, if"},{"speaker":"[aaron_straker]","startTime":4381.015,"endTime":4385.397,"body":"it's like noon and I'm at the gym, it's a very"},{"speaker":"[aaron_straker]","startTime":4381.015,"endTime":4385.397,"body":"motivated day because I'm like kind of chomping at the bit to"},{"speaker":"[aaron_straker]","startTime":4385.438,"endTime":4392.582,"body":"get there. like I got to the gym to like three"},{"speaker":"[aaron_straker]","startTime":4385.438,"endTime":4392.582,"body":"and I did not want to go. But fortunately, like, I mean, of course"},{"speaker":"[aaron_straker]","startTime":4392.602,"endTime":4397.606,"body":"I'm going to go anyway, but I know that like"},{"speaker":"[aaron_straker]","startTime":4392.602,"endTime":4397.606,"body":"once I get there, once I get my blood flow moving and once I"},{"speaker":"[aaron_straker]","startTime":4397.626,"endTime":4405.151,"body":"get into maybe like that first working set, it's"},{"speaker":"[aaron_straker]","startTime":4397.626,"endTime":4405.151,"body":"like the default Aaron brain in the gym just takes over and I"},{"speaker":"[aaron_straker]","startTime":4405.191,"endTime":4411.555,"body":"completely forget that there was not any motivation"},{"speaker":"[aaron_straker]","startTime":4405.191,"endTime":4411.555,"body":"at all. And it's just like, I'm ready to go. And it's just like"},{"speaker":"[aaron_straker]","startTime":4411.575,"endTime":4417.52,"body":"Brian said, you have the habits and just, you"},{"speaker":"[aaron_straker]","startTime":4411.575,"endTime":4417.52,"body":"just show up regardless of if you're motivated or not. and you"},{"speaker":"[aaron_straker]","startTime":4417.54,"endTime":4423.376,"body":"will quickly find that you don't need the motivation"},{"speaker":"[aaron_straker]","startTime":4417.54,"endTime":4423.376,"body":"to get through those sessions and to get through really, really"},{"speaker":"[aaron_straker]","startTime":4423.416,"endTime":4424.118,"body":"good sessions."},{"speaker":"[bryan]","startTime":4424.81,"endTime":4431.394,"body":"Yeah, no, that's really well said. And I completely agree"},{"speaker":"[bryan]","startTime":4424.81,"endTime":4431.394,"body":"with what you said about like when you go, because I'm actually"},{"speaker":"[bryan]","startTime":4431.434,"endTime":4438.739,"body":"at a point where if I don't train by 11 or 12 at the"},{"speaker":"[bryan]","startTime":4431.434,"endTime":4438.739,"body":"latest, I'm just not going to train that day. Like I'd rather"},{"speaker":"[bryan]","startTime":4438.819,"endTime":4445.323,"body":"push it to the next day. Cause I know that I'm just,"},{"speaker":"[bryan]","startTime":4438.819,"endTime":4445.323,"body":"it's going to be a mental struggle for me to get going. And eventually"},{"speaker":"[bryan]","startTime":4445.363,"endTime":4450.246,"body":"I will reach that point that you said where you're in"},{"speaker":"[bryan]","startTime":4445.363,"endTime":4450.246,"body":"the session and it's like awesome and you, you did it, but it"},{"speaker":"[bryan]","startTime":4450.267,"endTime":4460.056,"body":"takes more like psychological later in the day and then"},{"speaker":"[bryan]","startTime":4450.267,"endTime":4460.056,"body":"that psychological arousal that I don't have for later in the"},{"speaker":"[bryan]","startTime":4460.096,"endTime":4465.302,"body":"week. And so I just kind of know myself and I'm like"},{"speaker":"[bryan]","startTime":4460.096,"endTime":4465.302,"body":"hey if I don't train by 11 or 12 I'd rather just put it off the"},{"speaker":"[bryan]","startTime":4465.342,"endTime":4468.185,"body":"next day make it easy on myself go in and have a great"},{"speaker":"[bryan]","startTime":4465.342,"endTime":4468.185,"body":"session."},{"speaker":"[aaron_straker]","startTime":4469.004,"endTime":4469.176,"body":"Yeah."},{"speaker":"[bryan]","startTime":4469.547,"endTime":4471.529,"body":"Also I think knowing yourself as part of motivation."},{"speaker":"[aaron_straker]","startTime":4472.419,"endTime":4474.52,"body":"Yeah, that's true. That's true as well, knowing"},{"speaker":"[aaron_straker]","startTime":4472.419,"endTime":4474.52,"body":"what"},{"speaker":"[bryan]","startTime":4474.431,"endTime":4474.613,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":4474.56,"endTime":4481.805,"body":"motivates you. OK, that's all we have for this"},{"speaker":"[aaron_straker]","startTime":4474.56,"endTime":4481.805,"body":"episode. I think this was a really, really cool episode, so mega"},{"speaker":"[aaron_straker]","startTime":4481.845,"endTime":4488.37,"body":"props to Brian for the idea. If you guys like"},{"speaker":"[aaron_straker]","startTime":4481.845,"endTime":4488.37,"body":"it, ping us, let us know any things that you thought were either"},{"speaker":"[aaron_straker]","startTime":4488.41,"endTime":4494.254,"body":"helpful or maybe would like a little bit more"},{"speaker":"[aaron_straker]","startTime":4488.41,"endTime":4494.254,"body":"information on it. Maybe we'll spin off to in a solo episode"},{"speaker":"[aaron_straker]","startTime":4494.375,"endTime":4499.678,"body":"on those. As always, guys, thank you for listening."},{"speaker":"[aaron_straker]","startTime":4494.375,"endTime":4499.678,"body":"Brian and I will talk to you next week."}]}