{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":28.13,"endTime":34.394,"body":"What's up guys? Happy Tuesday. Welcome back to"},{"speaker":"[aaron_straker]","startTime":28.13,"endTime":34.394,"body":"another episode of Eat Train Prosper. This episode is our monthly"},{"speaker":"[aaron_straker]","startTime":34.534,"endTime":43.021,"body":"Instagram Q\u0026A episode where we answer our Instagram"},{"speaker":"[aaron_straker]","startTime":34.534,"endTime":43.021,"body":"followers questions on the pod and provide tons of nuance and"},{"speaker":"[aaron_straker]","startTime":43.081,"endTime":48.725,"body":"context as we always try to do. We have a big"},{"speaker":"[aaron_straker]","startTime":43.081,"endTime":48.725,"body":"number of questions today, so we are going to try and get through"},{"speaker":"[aaron_straker]","startTime":48.765,"endTime":53.849000000000004,"body":"all of them and keep our updates quite short."},{"speaker":"[aaron_straker]","startTime":48.765,"endTime":53.849000000000004,"body":"Brian, can you kick us off with some of our short updates today?"},{"speaker":"[bryan]","startTime":55.33,"endTime":65.757,"body":"Well, the first update is that I have been wearing pajamas"},{"speaker":"[bryan]","startTime":55.33,"endTime":65.757,"body":"all day and I'm still in pajamas because yesterday I went on"},{"speaker":"[bryan]","startTime":65.97800000000001,"endTime":77.125,"body":"a three hour bike ride with my buddy out here, covered"},{"speaker":"[bryan]","startTime":65.97800000000001,"endTime":77.125,"body":"almost 25 miles and I have been super fucked up since then, mostly"},{"speaker":"[bryan]","startTime":77.625,"endTime":84.15,"body":"since like last night. So essentially, I felt okay going"},{"speaker":"[bryan]","startTime":77.625,"endTime":84.15,"body":"to bed. I started getting a little bit of a headache. little"},{"speaker":"[bryan]","startTime":84.21000000000001,"endTime":94.096,"body":"nauseous before bed. And then throughout the entire night,"},{"speaker":"[bryan]","startTime":84.21000000000001,"endTime":94.096,"body":"I just felt awful. My heart rate when I looked at it in the morning"},{"speaker":"[bryan]","startTime":94.537,"endTime":105.524,"body":"was between 58 and 72 all night, which is significantly,"},{"speaker":"[bryan]","startTime":94.537,"endTime":105.524,"body":"I mean like 15 or 20 beats higher than or more even than what"},{"speaker":"[bryan]","startTime":105.564,"endTime":112.308,"body":"it usually is while I sleep at night. And then I woke"},{"speaker":"[bryan]","startTime":105.564,"endTime":112.308,"body":"up this morning and the heart rate wouldn't get below like the"},{"speaker":"[bryan]","startTime":112.348,"endTime":121.254,"body":"high 60s morning. My wearables told me I only got 17"},{"speaker":"[bryan]","startTime":112.348,"endTime":121.254,"body":"minutes of REM sleep last night and I was just like tossing and"},{"speaker":"[bryan]","startTime":121.274,"endTime":129.2,"body":"turning super uncomfortable. And so I came to the conclusion"},{"speaker":"[bryan]","startTime":121.274,"endTime":129.2,"body":"that I think I have some low-grade over training from yesterday."},{"speaker":"[bryan]","startTime":129.88,"endTime":138.566,"body":"And I've literally just been lazing around all day working"},{"speaker":"[bryan]","startTime":129.88,"endTime":138.566,"body":"from bed. I couldn't eat until just right before the show and"},{"speaker":"[bryan]","startTime":138.606,"endTime":148.155,"body":"I had a perfect bar. That's all I've eaten today. So"},{"speaker":"[bryan]","startTime":138.606,"endTime":148.155,"body":"yeah just kind of in recovery mode over here and yeah I have"},{"speaker":"[bryan]","startTime":148.175,"endTime":156.324,"body":"this 50 mile race through Moab that I'm preparing for"},{"speaker":"[bryan]","startTime":148.175,"endTime":156.324,"body":"the race isn't till October luckily but that's a little unfortunate"},{"speaker":"[bryan]","startTime":156.344,"endTime":160.369,"body":"that 25 miles did this to me so I got a little bit of"},{"speaker":"[bryan]","startTime":156.344,"endTime":160.369,"body":"training to do."},{"speaker":"[aaron_straker]","startTime":163.591,"endTime":164.339,"body":"Sounds like it."},{"speaker":"[bryan]","startTime":165.23,"endTime":169.849,"body":"Yeah, let's take it over to you and then we can continue"},{"speaker":"[bryan]","startTime":165.23,"endTime":169.849,"body":"with my updates."},{"speaker":"[aaron_straker]","startTime":171.55,"endTime":178.454,"body":"I mean, I really don't have much in a new update"},{"speaker":"[aaron_straker]","startTime":171.55,"endTime":178.454,"body":"or a new high average weigh in. I actually did have my highest"},{"speaker":"[aaron_straker]","startTime":178.534,"endTime":181.696,"body":"weigh in since 2018. The other"},{"speaker":"[bryan]","startTime":181.65,"endTime":181.85,"body":"Thanks for watching."},{"speaker":"[aaron_straker]","startTime":181.716,"endTime":181.876,"body":"day,"},{"speaker":"[aaron_straker]","startTime":181.896,"endTime":189.141,"body":"which was like a 207.6, I believe. Still really"},{"speaker":"[aaron_straker]","startTime":181.896,"endTime":189.141,"body":"surprised at how body composition is holding up, which has been"},{"speaker":"[aaron_straker]","startTime":189.281,"endTime":197.447,"body":"fun. So that's my update there. And then I guess"},{"speaker":"[aaron_straker]","startTime":189.281,"endTime":197.447,"body":"I have like a negative update. My other knee to not the knee"},{"speaker":"[aaron_straker]","startTime":197.467,"endTime":204.131,"body":"that I injured a few weeks ago, like on Sunday,"},{"speaker":"[aaron_straker]","startTime":197.467,"endTime":204.131,"body":"I was just like. And I was like my knee feels kind of weird and"},{"speaker":"[aaron_straker]","startTime":204.171,"endTime":211.156,"body":"my patella is just like super so not super swollen"},{"speaker":"[aaron_straker]","startTime":204.171,"endTime":211.156,"body":"but swollen to the point that like I Like I didn't train legs"},{"speaker":"[aaron_straker]","startTime":211.196,"endTime":217.48,"body":"yesterday, and it's still like a little bit today"},{"speaker":"[aaron_straker]","startTime":211.196,"endTime":217.48,"body":"And I'm like what the fuck like there's like no indication. There's"},{"speaker":"[aaron_straker]","startTime":217.54,"endTime":223.884,"body":"no pain I'm just like why is it swollen and then"},{"speaker":"[aaron_straker]","startTime":217.54,"endTime":223.884,"body":"like the knees like clicking as I'm like walking Kind of what"},{"speaker":"[aaron_straker]","startTime":223.904,"endTime":228.227,"body":"it feels like a not necessarily a clicking But"},{"speaker":"[aaron_straker]","startTime":223.904,"endTime":228.227,"body":"you know when you like Like crack your knuckles or something"},{"speaker":"[aaron_straker]","startTime":228.247,"endTime":229.288,"body":"like that like a popping"},{"speaker":"[bryan]","startTime":228.913,"endTime":229.144,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":229.648,"endTime":235.293,"body":"like it's like that But like you know pain free,"},{"speaker":"[aaron_straker]","startTime":229.648,"endTime":235.293,"body":"but I'm just like, where did this come from? Is like, did I get"},{"speaker":"[aaron_straker]","startTime":235.313,"endTime":244.56,"body":"like a spider bite on my patella? So it's just"},{"speaker":"[aaron_straker]","startTime":235.313,"endTime":244.56,"body":"frustrating, but hopefully at the same time, it's like a 48 hour"},{"speaker":"[aaron_straker]","startTime":244.58,"endTime":250.445,"body":"thing. And then it just kind of goes away. But"},{"speaker":"[aaron_straker]","startTime":244.58,"endTime":250.445,"body":"it was very strange of it just showing up seemingly out of nowhere."},{"speaker":"[aaron_straker]","startTime":250.485,"endTime":253.787,"body":"And it was a big day of like walking, you know,"},{"speaker":"[aaron_straker]","startTime":250.485,"endTime":253.787,"body":"but like"},{"speaker":"[bryan]","startTime":253.338,"endTime":253.383,"body":"Oh."},{"speaker":"[aaron_straker]","startTime":253.907,"endTime":256.429,"body":"it was just odd that it that just happened."},{"speaker":"[bryan]","startTime":257.63,"endTime":264.235,"body":"Yeah, I can actually relate to that. And I think it's"},{"speaker":"[bryan]","startTime":257.63,"endTime":264.235,"body":"just called getting old, because I woke up like four days ago"},{"speaker":"[bryan]","startTime":264.435,"endTime":272.001,"body":"and the heel on my foot was just sore for like no reason."},{"speaker":"[bryan]","startTime":264.435,"endTime":272.001,"body":"And it's not like I was jumping or doing anything athletic the"},{"speaker":"[bryan]","startTime":272.02099999999996,"endTime":278.106,"body":"day before. I just woke up with a sore heel and it's"},{"speaker":"[bryan]","startTime":272.02099999999996,"endTime":278.106,"body":"been sore for like four days now. And I'm like, man, what is"},{"speaker":"[bryan]","startTime":278.14599999999996,"endTime":281.949,"body":"going on? So yeah, these things just like pop up out"},{"speaker":"[bryan]","startTime":278.14599999999996,"endTime":281.949,"body":"of nowhere now."},{"speaker":"[aaron_straker]","startTime":282.93,"endTime":290.775,"body":"Yeah, it is frustrating for sure. It has had"},{"speaker":"[aaron_straker]","startTime":282.93,"endTime":290.775,"body":"me thinking a little bit more specifically around like my knees"},{"speaker":"[aaron_straker]","startTime":290.915,"endTime":297.159,"body":"because I do still have like really big goals"},{"speaker":"[aaron_straker]","startTime":290.915,"endTime":297.159,"body":"on like training legs and stuff that I may want to incorporate"},{"speaker":"[aaron_straker]","startTime":297.599,"endTime":303.683,"body":"like maybe a day of like playing a pickup basketball"},{"speaker":"[aaron_straker]","startTime":297.599,"endTime":303.683,"body":"or something like that just to move my body in different planes"},{"speaker":"[aaron_straker]","startTime":303.703,"endTime":315.551,"body":"of motion and like make sure I use these things"},{"speaker":"[aaron_straker]","startTime":303.703,"endTime":315.551,"body":"so I don't lose them. But yeah, was, I'm in like the kind of"},{"speaker":"[aaron_straker]","startTime":315.591,"endTime":321.996,"body":"denial stage of like, why the fuck are these"},{"speaker":"[aaron_straker]","startTime":315.591,"endTime":321.996,"body":"weird things happening when like previously, like if I had some"},{"speaker":"[aaron_straker]","startTime":322.036,"endTime":329.523,"body":"injury, like I knew, I smashed something, you"},{"speaker":"[aaron_straker]","startTime":322.036,"endTime":329.523,"body":"know, woke, it was an acute thing, but it's like, all day's normal"},{"speaker":"[aaron_straker]","startTime":329.543,"endTime":335.148,"body":"and then I'm like, whoa, my knee kind of feels"},{"speaker":"[aaron_straker]","startTime":329.543,"endTime":335.148,"body":"so strange and there's, it's, well, where did this come from?"},{"speaker":"[aaron_straker]","startTime":335.568,"endTime":336.609,"body":"But it is what it is."},{"speaker":"[bryan]","startTime":337.31,"endTime":348.617,"body":"Yeah, yeah, no, I relate, man. My last update is that"},{"speaker":"[bryan]","startTime":337.31,"endTime":348.617,"body":"I had a blood work consult with the guy that Shantae had referred"},{"speaker":"[bryan]","startTime":348.637,"endTime":358.564,"body":"me to. And so that was cool. He had some really interesting"},{"speaker":"[bryan]","startTime":348.637,"endTime":358.564,"body":"stuff to say. First and foremost is that he was immediately concerned"},{"speaker":"[bryan]","startTime":358.584,"endTime":368.23,"body":"with my kidneys, which is really interesting because"},{"speaker":"[bryan]","startTime":358.584,"endTime":368.23,"body":"those were none of my concerns going into it. And it's Back when"},{"speaker":"[bryan]","startTime":368.27,"endTime":375.175,"body":"you first reviewed my blood work, like two years ago"},{"speaker":"[bryan]","startTime":368.27,"endTime":375.175,"body":"when we first started the podcast, one of the things you pointed"},{"speaker":"[bryan]","startTime":375.235,"endTime":382.68,"body":"out was that I seemed dehydrated despite the fact that"},{"speaker":"[bryan]","startTime":375.235,"endTime":382.68,"body":"I drink a ton of water. And so he immediately was like, what"},{"speaker":"[bryan]","startTime":382.74,"endTime":391.606,"body":"is going on with your kidneys? And I'm like, well, the"},{"speaker":"[bryan]","startTime":382.74,"endTime":391.606,"body":"creatinine is high because I take creatine. And GFR is a calculation"},{"speaker":"[bryan]","startTime":391.646,"endTime":398.791,"body":"based off creatinine. So if creatinine is high, then"},{"speaker":"[bryan]","startTime":391.646,"endTime":398.791,"body":"GFR is gonna be low. So it's gonna look of bad on those two panels."},{"speaker":"[bryan]","startTime":400.672,"endTime":406.956,"body":"And then he pointed out that my bun has been high for"},{"speaker":"[bryan]","startTime":400.672,"endTime":406.956,"body":"a while. And then I was talking to Makoni about it. And Makoni"},{"speaker":"[bryan]","startTime":406.976,"endTime":412.56,"body":"was kind of like, no, you don't need to worry really,"},{"speaker":"[bryan]","startTime":406.976,"endTime":412.56,"body":"like that seems a little bit excessive to worry about that because"},{"speaker":"[bryan]","startTime":412.6,"endTime":418.684,"body":"it's a been high for a while, like it hasn't risen. And"},{"speaker":"[bryan]","startTime":412.6,"endTime":418.684,"body":"B, it's actually gotten lower. I had one reading that was like"},{"speaker":"[bryan]","startTime":418.984,"endTime":423.247,"body":"higher than it is now. And then this is the lowest reading"},{"speaker":"[bryan]","startTime":418.984,"endTime":423.247,"body":"that I've had recently."},{"speaker":"[bryan]","startTime":427.29,"endTime":435.695,"body":"sure what to make of that, but his biggest suggestion"},{"speaker":"[bryan]","startTime":427.29,"endTime":435.695,"body":"as far as immediate plans of action that I can do to move things"},{"speaker":"[bryan]","startTime":435.735,"endTime":445.582,"body":"along in a more healthy way for myself is he suggested"},{"speaker":"[bryan]","startTime":435.735,"endTime":445.582,"body":"that I chew my food more and don't drink water when I eat. And"},{"speaker":"[bryan]","startTime":445.682,"endTime":454.428,"body":"that is a huge concern of mine that I've known about"},{"speaker":"[bryan]","startTime":445.682,"endTime":454.428,"body":"for a while because I do tend to under chew my food and over"},{"speaker":"[bryan]","startTime":454.488,"endTime":467.216,"body":"gulp water, And so I think the idea is that there's some"},{"speaker":"[bryan]","startTime":454.488,"endTime":467.216,"body":"digestion that isn't occurring as it should be because of the"},{"speaker":"[bryan]","startTime":467.256,"endTime":476.422,"body":"diluting of the food and the water in my stomach acids."},{"speaker":"[bryan]","startTime":467.256,"endTime":476.422,"body":"And so by chewing more and then separating out the food and the"},{"speaker":"[bryan]","startTime":476.462,"endTime":484.308,"body":"water by like a half hour on either side, the hope would"},{"speaker":"[bryan]","startTime":476.462,"endTime":484.308,"body":"be that digestion improves, hydration improves, even though essentially"},{"speaker":"[bryan]","startTime":484.368,"endTime":492.293,"body":"drinking less water. And anyway, that's kind of like"},{"speaker":"[bryan]","startTime":484.368,"endTime":492.293,"body":"plan of action number one and the thing that I've been trying"},{"speaker":"[bryan]","startTime":492.333,"endTime":500.458,"body":"to integrate into my days since the consult a couple"},{"speaker":"[bryan]","startTime":492.333,"endTime":500.458,"body":"days ago. And it's gotten a little bit easier. The first time"},{"speaker":"[bryan]","startTime":500.498,"endTime":506.482,"body":"I did it, like the food was utterly unenjoyable. Like"},{"speaker":"[bryan]","startTime":500.498,"endTime":506.482,"body":"I could barely even enjoy the food with the fact that I wasn't"},{"speaker":"[bryan]","startTime":506.502,"endTime":513.547,"body":"able to drink water with it. I didn't even like want"},{"speaker":"[bryan]","startTime":506.502,"endTime":513.547,"body":"to take bites. But it's gotten easier and I kind of now like"},{"speaker":"[bryan]","startTime":513.587,"endTime":519.514,"body":"allow myself like a small sip of water so that I'm not"},{"speaker":"[bryan]","startTime":513.587,"endTime":519.514,"body":"like indulgent. sucking water down, but I'm able to at least"},{"speaker":"[bryan]","startTime":519.5740000000001,"endTime":527.6469999999999,"body":"like keep my palette wet and it doesn't feel like things"},{"speaker":"[bryan]","startTime":519.5740000000001,"endTime":527.6469999999999,"body":"are Clamping up in there, but it's a new exploration for me."},{"speaker":"[bryan]","startTime":527.707,"endTime":528.749,"body":"So we'll see how it goes"},{"speaker":"[aaron_straker]","startTime":532.35,"endTime":536.423,"body":"Yeah, I'm interested to hear more about that"},{"speaker":"[aaron_straker]","startTime":532.35,"endTime":536.423,"body":"in the coming weeks. And I'm sure you and I will talk offline"},{"speaker":"[aaron_straker]","startTime":536.443,"endTime":537.687,"body":"about some of that as well."},{"speaker":"[bryan]","startTime":538.03,"endTime":546.075,"body":"Yep, for sure. And then the last thing is I did the cast"},{"speaker":"[bryan]","startTime":538.03,"endTime":546.075,"body":"set. I don't think I ever ended up talking about that, but I've"},{"speaker":"[bryan]","startTime":546.115,"endTime":552.319,"body":"now done two weeks of it and it is about as awful as"},{"speaker":"[bryan]","startTime":546.115,"endTime":552.319,"body":"you'd expect. So if anybody wants to hear more about that, we've"},{"speaker":"[bryan]","startTime":552.359,"endTime":557.763,"body":"talked about it a little bit on the last two episodes"},{"speaker":"[bryan]","startTime":552.359,"endTime":557.763,"body":"about our training. I think it was two episodes ago. But"},{"speaker":"[aaron_straker]","startTime":557.97,"endTime":558.141,"body":"Mm-hmm."},{"speaker":"[bryan]","startTime":558.723,"endTime":565.388,"body":"yeah, it was awful. And I had some training partners"},{"speaker":"[bryan]","startTime":558.723,"endTime":565.388,"body":"to do it with a couple days ago. Rachel Gregory and Breanna Lam"},{"speaker":"[bryan]","startTime":566.048,"endTime":574.319,"body":"came and trained with which was super cool. So all good"},{"speaker":"[bryan]","startTime":566.048,"endTime":574.319,"body":"here, training going well. I have five more days left in San"},{"speaker":"[bryan]","startTime":574.339,"endTime":580.949,"body":"Diego and then we depart to head home. So we meant to"},{"speaker":"[bryan]","startTime":574.339,"endTime":580.949,"body":"say there's no ETP next week."},{"speaker":"[aaron_straker]","startTime":581.99,"endTime":583.292,"body":"Correct. So glad"},{"speaker":"[bryan]","startTime":583.31,"endTime":585.694,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":583.553,"endTime":586.419,"body":"that popped up because you and I both forgot"},{"speaker":"[aaron_straker]","startTime":583.553,"endTime":586.419,"body":"even though"},{"speaker":"[bryan]","startTime":586.215,"endTime":586.535,"body":"Yeah. Yeah."},{"speaker":"[aaron_straker]","startTime":586.439,"endTime":586.54,"body":"we"},{"speaker":"[bryan]","startTime":586.555,"endTime":586.735,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":586.58,"endTime":586.8,"body":"talked"},{"speaker":"[bryan]","startTime":586.755,"endTime":587.036,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":586.84,"endTime":587.041,"body":"about"},{"speaker":"[bryan]","startTime":587.056,"endTime":587.697,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":587.081,"endTime":588.684,"body":"it. Like we have to say there's no"},{"speaker":"[bryan]","startTime":589.34,"endTime":589.68,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":589.366,"endTime":589.787,"body":"podcast"},{"speaker":"[bryan]","startTime":589.701,"endTime":589.821,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":589.807,"endTime":589.967,"body":"next"},{"speaker":"[bryan]","startTime":589.841,"endTime":590.021,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":589.987,"endTime":590.147,"body":"week"},{"speaker":"[bryan]","startTime":590.041,"endTime":590.282,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":590.168,"endTime":590.408,"body":"and then"},{"speaker":"[bryan]","startTime":590.302,"endTime":590.542,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":590.468,"endTime":590.849,"body":"promptly"},{"speaker":"[bryan]","startTime":590.722,"endTime":590.883,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":590.909,"endTime":591.049,"body":"forgot."},{"speaker":"[bryan]","startTime":591.163,"endTime":594.429,"body":"Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah."},{"speaker":"[bryan]","startTime":591.163,"endTime":594.429,"body":"Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah."},{"speaker":"[bryan]","startTime":594.449,"endTime":594.929,"body":"Yeah. Yeah. Yeah. Yeah."},{"speaker":"[aaron_straker]","startTime":595.67,"endTime":601.854,"body":"All right, let's do it. So this first one came"},{"speaker":"[aaron_straker]","startTime":595.67,"endTime":601.854,"body":"into me, obviously we'll get Brian's intake on it as well, but"},{"speaker":"[aaron_straker]","startTime":602.234,"endTime":608.358,"body":"essentially it's calorie cycling between training"},{"speaker":"[aaron_straker]","startTime":602.234,"endTime":608.358,"body":"days and rest days by calorie cycling, meaning essentially higher"},{"speaker":"[aaron_straker]","startTime":608.398,"endTime":613.802,"body":"days, higher calories on training days, lower"},{"speaker":"[aaron_straker]","startTime":608.398,"endTime":613.802,"body":"calories on rest days. The first question is, am I doing this"},{"speaker":"[aaron_straker]","startTime":613.882,"endTime":621.267,"body":"in my current bulk? That answer is no. We are"},{"speaker":"[aaron_straker]","startTime":613.882,"endTime":621.267,"body":"keeping everything isochloric between the days just for simplicity"},{"speaker":"[aaron_straker]","startTime":621.527,"endTime":628.471,"body":"reason, which is different than I, you know,"},{"speaker":"[aaron_straker]","startTime":621.527,"endTime":628.471,"body":"typically, past, but I'm always open to learning new things coach"},{"speaker":"[aaron_straker]","startTime":628.531,"endTime":636.717,"body":"one of the keep things the same, and I happily"},{"speaker":"[aaron_straker]","startTime":628.531,"endTime":636.717,"body":"obliged. Now, how do you manage that with cardio going up? A"},{"speaker":"[aaron_straker]","startTime":636.797,"endTime":644.942,"body":"long and or hard cardio session can be much more"},{"speaker":"[aaron_straker]","startTime":636.797,"endTime":644.942,"body":"energy demanding than a hypertrophy workout. So I will say that"},{"speaker":"[aaron_straker]","startTime":645.022,"endTime":651.026,"body":"yes, a long cardio session could definitely be"},{"speaker":"[aaron_straker]","startTime":645.022,"endTime":651.026,"body":"much more calorically demanding from a"},{"speaker":"[aaron_straker]","startTime":655.81,"endTime":661.714,"body":"minutes long, right? They're hit hit sessions."},{"speaker":"[aaron_straker]","startTime":655.81,"endTime":661.714,"body":"I'm not doing, you know, hour long bike rides, anything like"},{"speaker":"[aaron_straker]","startTime":661.754,"endTime":670.579,"body":"that. And I would say from an energy demand standpoint,"},{"speaker":"[aaron_straker]","startTime":661.754,"endTime":670.579,"body":"because those hit sessions are shorter, and because pretty much"},{"speaker":"[aaron_straker]","startTime":670.619,"endTime":677.144,"body":"they're purely, you know, kind of concentric"},{"speaker":"[aaron_straker]","startTime":670.619,"endTime":677.144,"body":"contractions, and we're not really doing any muscle damage or"},{"speaker":"[aaron_straker]","startTime":677.164,"endTime":682.527,"body":"anything like that in them, I would argue to"},{"speaker":"[aaron_straker]","startTime":677.164,"endTime":682.527,"body":"say that they are probably equal from a caloric spend, if not"},{"speaker":"[aaron_straker]","startTime":682.607,"endTime":693.735,"body":"less than the hypertrophy workouts. And again,"},{"speaker":"[aaron_straker]","startTime":682.607,"endTime":693.735,"body":"just for simplicity, keeping everything the same. With the bulking"},{"speaker":"[aaron_straker]","startTime":694.655,"endTime":701.76,"body":"periodization, if you were to notice that after"},{"speaker":"[aaron_straker]","startTime":694.655,"endTime":701.76,"body":"your cardio day is consistently your lowest weigh-in of the week,"},{"speaker":"[aaron_straker]","startTime":702.301,"endTime":709.746,"body":"or even worse, this training session after your"},{"speaker":"[aaron_straker]","startTime":702.301,"endTime":709.746,"body":"cardio session you're not really recovered for or your performance"},{"speaker":"[aaron_straker]","startTime":709.886,"endTime":718.171,"body":"is poorest there, I would say look for more clues"},{"speaker":"[aaron_straker]","startTime":709.886,"endTime":718.171,"body":"to see. Is this actually important? impacting the training session"},{"speaker":"[aaron_straker]","startTime":718.391,"endTime":724.375,"body":"that comes post the cardio session and then I"},{"speaker":"[aaron_straker]","startTime":718.391,"endTime":724.375,"body":"would adjust from there But personally, I am not noticing that"},{"speaker":"[aaron_straker]","startTime":724.475,"endTime":731.56,"body":"you know whatsoever The only thing I notice from"},{"speaker":"[aaron_straker]","startTime":724.475,"endTime":731.56,"body":"the cardio session is that it is by far My hardest session of"},{"speaker":"[aaron_straker]","startTime":731.6,"endTime":735.763,"body":"the week in terms of like a life force that it"},{"speaker":"[aaron_straker]","startTime":731.6,"endTime":735.763,"body":"takes for me to perform"},{"speaker":"[bryan]","startTime":735.494,"endTime":735.823,"body":"Thank you."},{"speaker":"[aaron_straker]","startTime":736.283,"endTime":743.648,"body":"But the day after I am always like, you know"},{"speaker":"[aaron_straker]","startTime":736.283,"endTime":743.648,"body":"rearing to go and the the last thing I will say there how it"},{"speaker":"[aaron_straker]","startTime":743.668,"endTime":751.653,"body":"currently I'll train quads on Monday and then"},{"speaker":"[aaron_straker]","startTime":743.668,"endTime":751.653,"body":"that that cardio session which is you know essentially bike sprints"},{"speaker":"[aaron_straker]","startTime":751.714,"endTime":759.299,"body":"is on Thursday My legs feel noticeably better"},{"speaker":"[aaron_straker]","startTime":751.714,"endTime":759.299,"body":"like an hour or hour and a half after that session as opposed"},{"speaker":"[aaron_straker]","startTime":759.319,"endTime":768.725,"body":"to earlier that day So as crazy as it does may"},{"speaker":"[aaron_straker]","startTime":759.319,"endTime":768.725,"body":"seem That hit sprint session does appear to at least from a subjective"},{"speaker":"[aaron_straker]","startTime":768.805,"endTime":776.705,"body":"standpoint improve my recovery which is probably"},{"speaker":"[aaron_straker]","startTime":768.805,"endTime":776.705,"body":"from a shit ton of blood flow and shuttle back in there."},{"speaker":"[bryan]","startTime":778.45,"endTime":791.698,"body":"Yeah, I agree with all of that. I also tend to lean towards"},{"speaker":"[bryan]","startTime":778.45,"endTime":791.698,"body":"using calorie cycling when when bulking. Just because it helps"},{"speaker":"[bryan]","startTime":791.758,"endTime":798.943,"body":"me to have some days where I can sort of fast just a"},{"speaker":"[bryan]","startTime":791.758,"endTime":798.943,"body":"little bit in the morning and just a personal preference but"},{"speaker":"[bryan]","startTime":799.223,"endTime":806.528,"body":"keeps my appetite up instead of you know running out"},{"speaker":"[bryan]","startTime":799.223,"endTime":806.528,"body":"of appetite which seems to be a prevalent problem for people."},{"speaker":"[bryan]","startTime":806.688,"endTime":812.292,"body":"So um that I don't work out, I just tend to like fast"},{"speaker":"[bryan]","startTime":806.688,"endTime":812.292,"body":"the beginning of the morning and then it's pretty good the rest"},{"speaker":"[bryan]","startTime":812.332,"endTime":817.696,"body":"of the day after that. That day ends up just being one"},{"speaker":"[bryan]","startTime":812.332,"endTime":817.696,"body":"meal less of calories and then I kind of load the day that I"},{"speaker":"[bryan]","startTime":817.736,"endTime":822.499,"body":"train with calories and that makes sense too because"},{"speaker":"[bryan]","startTime":817.736,"endTime":822.499,"body":"I train in the morning. But I also don't really bulk right now."},{"speaker":"[bryan]","startTime":822.82,"endTime":831.105,"body":"So tough to say. Moving on to the next question. Have"},{"speaker":"[bryan]","startTime":822.82,"endTime":831.105,"body":"either of you personally gotten or had clients get blood work"},{"speaker":"[bryan]","startTime":831.125,"endTime":837.049,"body":"at the end of a cut and differences question mark? And"},{"speaker":"[bryan]","startTime":831.125,"endTime":837.049,"body":"yeah, we'll click that to you first."},{"speaker":"[aaron_straker]","startTime":837.91,"endTime":845.234,"body":"Yeah, so I don't and I don't have clients do"},{"speaker":"[aaron_straker]","startTime":837.91,"endTime":845.234,"body":"that because the end of a cut, especially if it's been at least"},{"speaker":"[aaron_straker]","startTime":845.595,"endTime":852.719,"body":"if there has been noticeable or tangible fat"},{"speaker":"[aaron_straker]","startTime":845.595,"endTime":852.719,"body":"loss or body composition improvements, you're probably going"},{"speaker":"[aaron_straker]","startTime":852.759,"endTime":861.505,"body":"to have some sort of metabolic adaptations, whether"},{"speaker":"[aaron_straker]","startTime":852.759,"endTime":861.505,"body":"that's, you know, hormone or endocrine down regulation, potentially"},{"speaker":"[aaron_straker]","startTime":862.346,"endTime":869.01,"body":"things on like higher, higher cortisol, which"},{"speaker":"[aaron_straker]","startTime":862.346,"endTime":869.01,"body":"again fits in that endocrine. It's just like, like we know that"},{"speaker":"[aaron_straker]","startTime":869.09,"endTime":877.536,"body":"we are putting our body in a in a stress inducing"},{"speaker":"[aaron_straker]","startTime":869.09,"endTime":877.536,"body":"state in order to facilitate the fat loss. If you pull labs right"},{"speaker":"[aaron_straker]","startTime":877.556,"endTime":883.82,"body":"at the end of that, you're going to have some"},{"speaker":"[aaron_straker]","startTime":877.556,"endTime":883.82,"body":"necessarily red flags, but things that probably look off. You"},{"speaker":"[aaron_straker]","startTime":883.86,"endTime":892.366,"body":"might have like low, lower than expected testosterone,"},{"speaker":"[aaron_straker]","startTime":883.86,"endTime":892.366,"body":"you might have elevated liver enzymes, you might have elevated"},{"speaker":"[aaron_straker]","startTime":892.426,"endTime":900.711,"body":"stress hormones, downregulated thyroid hormone,"},{"speaker":"[aaron_straker]","startTime":892.426,"endTime":900.711,"body":"those sorts of things. of a large amount of weight loss or a"},{"speaker":"[aaron_straker]","startTime":900.751,"endTime":908.236,"body":"significant amount of weight loss, which is again,"},{"speaker":"[aaron_straker]","startTime":900.751,"endTime":908.236,"body":"generally needed for body composition change. So I wouldn't really"},{"speaker":"[aaron_straker]","startTime":908.297,"endTime":913.4,"body":"recommend like if you're spending the money,"},{"speaker":"[aaron_straker]","startTime":908.297,"endTime":913.4,"body":"you want like a true representation, you don't want to be like,"},{"speaker":"[aaron_straker]","startTime":913.82,"endTime":918.623,"body":"Hey, I just did a bunch of things that are going"},{"speaker":"[aaron_straker]","startTime":913.82,"endTime":918.623,"body":"to tank things. Let me see how tanked things are. I mean, potentially"},{"speaker":"[aaron_straker]","startTime":918.663,"endTime":926.749,"body":"if you wanted to test that right, get it right"},{"speaker":"[aaron_straker]","startTime":918.663,"endTime":926.749,"body":"at the end. And then once you restore to calories back to like"},{"speaker":"[aaron_straker]","startTime":926.789,"endTime":932.453,"body":"maintenance or whatever. you reverse out of,"},{"speaker":"[aaron_straker]","startTime":926.789,"endTime":932.453,"body":"then maybe six, eight weeks later, get them again. And then you"},{"speaker":"[aaron_straker]","startTime":932.473,"endTime":937.778,"body":"can see the difference if you really wanted to"},{"speaker":"[aaron_straker]","startTime":932.473,"endTime":937.778,"body":"run that test on yourself, but most people don't want to spend,"},{"speaker":"[aaron_straker]","startTime":937.798,"endTime":944.103,"body":"you know, the money twice. And we know that the"},{"speaker":"[aaron_straker]","startTime":937.798,"endTime":944.103,"body":"first set of labs immediately post cut won't be great. So I generally"},{"speaker":"[aaron_straker]","startTime":944.203,"endTime":950.829,"body":"don't have people do it until we are in a better"},{"speaker":"[aaron_straker]","startTime":944.203,"endTime":950.829,"body":"position from a calorie and stress standpoint."},{"speaker":"[bryan]","startTime":952.35,"endTime":959.414,"body":"Yeah, so my only experience with it is with myself and"},{"speaker":"[bryan]","startTime":952.35,"endTime":959.414,"body":"I did it for that experiment like Aaron said at the end. I got"},{"speaker":"[bryan]","startTime":959.454,"endTime":965.158,"body":"them done at the end of my off season right before my"},{"speaker":"[bryan]","startTime":959.454,"endTime":965.158,"body":"diet started and then I pulled them again right when the diet"},{"speaker":"[bryan]","startTime":965.278,"endTime":973.744,"body":"ended. And for whatever reason, they were mostly the"},{"speaker":"[bryan]","startTime":965.278,"endTime":973.744,"body":"same like reverse T3 was a little bit higher after the diet as"},{"speaker":"[bryan]","startTime":973.764,"endTime":984.953,"body":"you'd expect. But T levels were basically the same and"},{"speaker":"[bryan]","startTime":973.764,"endTime":984.953,"body":"most of the other things were was lower as you would expect insulin"},{"speaker":"[bryan]","startTime":984.973,"endTime":994.103,"body":"was lower and so yeah I don't know for in my end of one"},{"speaker":"[bryan]","startTime":984.973,"endTime":994.103,"body":"case like it didn't really seem to make a huge difference but"},{"speaker":"[bryan]","startTime":994.123,"endTime":999.429,"body":"yeah I guess you'd have to try that experiment out yourself"},{"speaker":"[bryan]","startTime":994.123,"endTime":999.429,"body":"if you so desire"},{"speaker":"[aaron_straker]","startTime":1001.03,"endTime":1008.755,"body":"Definitely, I generally recommend labs if you"},{"speaker":"[aaron_straker]","startTime":1001.03,"endTime":1008.755,"body":"want a clear picture Of what things normally are around maintenance"},{"speaker":"[aaron_straker]","startTime":1009.135,"endTime":1015.699,"body":"if you want to see like the the damage of a bulking"},{"speaker":"[aaron_straker]","startTime":1009.135,"endTime":1015.699,"body":"season or something like that potential damage I should say around"},{"speaker":"[aaron_straker]","startTime":1015.719,"endTime":1020.923,"body":"like glucose HPA won't see like you could run"},{"speaker":"[aaron_straker]","startTime":1015.719,"endTime":1020.923,"body":"them like at a peak weight But just know when you're running"},{"speaker":"[aaron_straker]","startTime":1021.703,"endTime":1029.929,"body":"labs at like peaks or or that Valleys would be"},{"speaker":"[aaron_straker]","startTime":1021.703,"endTime":1029.929,"body":"the opposite. Yeah you can expect some shift because of the the"},{"speaker":"[aaron_straker]","startTime":1029.989,"endTime":1034.946,"body":"environment that you are to facilitate those"},{"speaker":"[aaron_straker]","startTime":1029.989,"endTime":1034.946,"body":"those highway ends and then low winds."},{"speaker":"[bryan]","startTime":1035.53,"endTime":1044.105,"body":"Yeah. Weight is consistently up a few pounds, but measurements"},{"speaker":"[bryan]","startTime":1035.53,"endTime":1044.105,"body":"are the same. Progress for growth, question mark?"},{"speaker":"[aaron_straker]","startTime":1044.79,"endTime":1045.77,"body":"I would say"},{"speaker":"[bryan]","startTime":1045.587,"endTime":1045.9279999999999,"body":"Yeah, go"},{"speaker":"[aaron_straker]","startTime":1045.83,"endTime":1045.95,"body":"so,"},{"speaker":"[bryan]","startTime":1045.9679999999998,"endTime":1046.088,"body":"for"},{"speaker":"[aaron_straker]","startTime":1046.05,"endTime":1046.771,"body":"yeah,"},{"speaker":"[bryan]","startTime":1046.108,"endTime":1046.8690000000001,"body":"it. Yeah."},{"speaker":"[aaron_straker]","startTime":1046.871,"endTime":1053.655,"body":"I would say, yeah, that, you know, that's, that's"},{"speaker":"[aaron_straker]","startTime":1046.871,"endTime":1053.655,"body":"generally indicative of growth or if calories have been a little"},{"speaker":"[aaron_straker]","startTime":1053.676,"endTime":1059.72,"body":"bit lower, like if you've been kind of playing"},{"speaker":"[aaron_straker]","startTime":1053.676,"endTime":1059.72,"body":"the like, I'm at maintenance, but I'm really not in, and you're"},{"speaker":"[aaron_straker]","startTime":1059.74,"endTime":1069.046,"body":"still a little bit under, I would say this is"},{"speaker":"[aaron_straker]","startTime":1059.74,"endTime":1069.046,"body":"probably the first case scenario of like, you were still not"},{"speaker":"[aaron_straker]","startTime":1069.086,"endTime":1074.67,"body":"having like full glycogen stores sort of thing."},{"speaker":"[aaron_straker]","startTime":1069.086,"endTime":1074.67,"body":"And then from increasing the calories, you know, potentially."},{"speaker":"[aaron_straker]","startTime":1074.91,"endTime":1080.653,"body":"pushing into, hey, I'm going to start a gaining"},{"speaker":"[aaron_straker]","startTime":1074.91,"endTime":1080.653,"body":"phase now. You first, obviously, cross that maintenance threshold"},{"speaker":"[aaron_straker]","startTime":1080.694,"endTime":1087.418,"body":"and you get those kind of quick wins of, you"},{"speaker":"[aaron_straker]","startTime":1080.694,"endTime":1087.418,"body":"know, saturated muscle glycogen because we're feeding consistently"},{"speaker":"[aaron_straker]","startTime":1087.458,"endTime":1094.082,"body":"higher, like full muscle bellies. And then you"},{"speaker":"[aaron_straker]","startTime":1087.458,"endTime":1094.082,"body":"get those kind of like quick, quick wins of weight goes up a"},{"speaker":"[aaron_straker]","startTime":1094.102,"endTime":1100.767,"body":"little bit as we fully saturate with the glycogen,"},{"speaker":"[aaron_straker]","startTime":1094.102,"endTime":1100.767,"body":"but measurements are pretty much the same in terms of like waste"},{"speaker":"[aaron_straker]","startTime":1101.147,"endTime":1106.217,"body":"and some of the ones that we're generally more"},{"speaker":"[aaron_straker]","startTime":1101.147,"endTime":1106.217,"body":"concerned with as calories go up. But Even with that, I say that"},{"speaker":"[aaron_straker]","startTime":1106.278,"endTime":1108.228,"body":"is yes indicative of progress there."},{"speaker":"[bryan]","startTime":1108.93,"endTime":1114.136,"body":"Yeah, I was gonna say it depends what measurements they're"},{"speaker":"[bryan]","startTime":1108.93,"endTime":1114.136,"body":"talking about. Like the first thing I thought of was my arm measurement"},{"speaker":"[bryan]","startTime":1114.156,"endTime":1120.263,"body":"and I'm like well if I'm up a few pounds but my arm measurement"},{"speaker":"[bryan]","startTime":1114.156,"endTime":1120.263,"body":"is the same then no I did not make progress. But if you're taking"},{"speaker":"[bryan]","startTime":1120.303,"endTime":1125.489,"body":"it from the sign of like the hips or the the the waist"},{"speaker":"[bryan]","startTime":1120.303,"endTime":1125.489,"body":"then yeah I think that makes sense."},{"speaker":"[aaron_straker]","startTime":1126.17,"endTime":1129.891,"body":"Yeah. This one I'll kick over to you, Brian."},{"speaker":"[bryan]","startTime":1130.336,"endTime":1130.584,"body":"Mm-hmm"},{"speaker":"[aaron_straker]","startTime":1131.492,"endTime":1139.06,"body":"Since it is safer to take upper body movements"},{"speaker":"[aaron_straker]","startTime":1131.492,"endTime":1139.06,"body":"to failure, do those movements have more potential for growth"},{"speaker":"[aaron_straker]","startTime":1139.22,"endTime":1147.368,"body":"than the lower compound movements that are constrained"},{"speaker":"[aaron_straker]","startTime":1139.22,"endTime":1147.368,"body":"because of that safety metric? For example, like barbell squats"},{"speaker":"[aaron_straker]","startTime":1147.609,"endTime":1148.409,"body":"and RDLs."},{"speaker":"[bryan]","startTime":1150.25,"endTime":1158.235,"body":"That's a good question. I don't really think so. I think"},{"speaker":"[bryan]","startTime":1150.25,"endTime":1158.235,"body":"it probably comes down to your ability to maintain form while"},{"speaker":"[bryan]","startTime":1158.275,"endTime":1165.9,"body":"you go close to failure with those big movements. I also"},{"speaker":"[bryan]","startTime":1158.275,"endTime":1165.9,"body":"don't think you necessarily have to go as close to failure with"},{"speaker":"[bryan]","startTime":1165.92,"endTime":1173.425,"body":"those movements to maximize the result just because of"},{"speaker":"[bryan]","startTime":1165.92,"endTime":1173.425,"body":"how demanding they are and how much tissue is stimulated. And"},{"speaker":"[bryan]","startTime":1173.445,"endTime":1181.391,"body":"then if you were to take barbell squats out and use some"},{"speaker":"[bryan]","startTime":1173.445,"endTime":1181.391,"body":"sort of hack squat or leg press machine, limitation to being"},{"speaker":"[bryan]","startTime":1181.431,"endTime":1193.985,"body":"able to train them hard, it's close to failure. So at"},{"speaker":"[bryan]","startTime":1181.431,"endTime":1193.985,"body":"that point, I don't think there would be any way to say that"},{"speaker":"[bryan]","startTime":1194.025,"endTime":1197.729,"body":"the potential for growth would be different on those"},{"speaker":"[bryan]","startTime":1194.025,"endTime":1197.729,"body":"regions. What do you think?"},{"speaker":"[aaron_straker]","startTime":1202.191,"endTime":1210.997,"body":"When I read this and thought about it, I would"},{"speaker":"[aaron_straker]","startTime":1202.191,"endTime":1210.997,"body":"kind of say I would think the complete opposite. The rationale"},{"speaker":"[aaron_straker]","startTime":1211.017,"endTime":1216.721,"body":"behind that is the simple adage of the bigger"},{"speaker":"[aaron_straker]","startTime":1211.017,"endTime":1216.721,"body":"the risk, the bigger the reward."},{"speaker":"[bryan]","startTime":1215.785,"endTime":1215.828,"body":"Mm."},{"speaker":"[aaron_straker]","startTime":1217.061,"endTime":1225.127,"body":"The question is, hey, this is inherently riskier,"},{"speaker":"[aaron_straker]","startTime":1217.061,"endTime":1225.127,"body":"so because of that risk, the potential for growth is lower. Where"},{"speaker":"[aaron_straker]","startTime":1225.247,"endTime":1233.272,"body":"I would say actually quite the opposite. we're"},{"speaker":"[aaron_straker]","startTime":1225.247,"endTime":1233.272,"body":"talking like an upper body movement, right? Any kind of chest"},{"speaker":"[aaron_straker]","startTime":1233.332,"endTime":1240.457,"body":"press, any kind of shoulder press, something"},{"speaker":"[aaron_straker]","startTime":1233.332,"endTime":1240.457,"body":"like that, you can take that to failure. And you'll get like"},{"speaker":"[aaron_straker]","startTime":1240.497,"endTime":1251.704,"body":"the pump, the burn sort of thing. And obviously"},{"speaker":"[aaron_straker]","startTime":1240.497,"endTime":1251.704,"body":"those feelings of effort are indicative of progress. But nowhere"},{"speaker":"[aaron_straker]","startTime":1251.744,"endTime":1258.129,"body":"in your upper body can you create quite the stimulus,"},{"speaker":"[aaron_straker]","startTime":1251.744,"endTime":1258.129,"body":"the systemic stimulus that you can with the lower body. You take"},{"speaker":"[aaron_straker]","startTime":1258.149,"endTime":1266.554,"body":"a set of, RDLs you push it really really far"},{"speaker":"[aaron_straker]","startTime":1258.149,"endTime":1266.554,"body":"The like the light press is a really good example if you take"},{"speaker":"[aaron_straker]","startTime":1266.594,"endTime":1274.379,"body":"like Like an absolute like in the 12 8 to 12"},{"speaker":"[aaron_straker]","startTime":1266.594,"endTime":1274.379,"body":"rep range like if you take it to like a true RIR of like one"},{"speaker":"[aaron_straker]","startTime":1274.439,"endTime":1282.925,"body":"or Zero or something like that. I mean you get"},{"speaker":"[aaron_straker]","startTime":1274.439,"endTime":1282.925,"body":"you get the shakes your breath rate is through the roof the risk"},{"speaker":"[aaron_straker]","startTime":1283.545,"endTime":1295.393,"body":"of Like an injury or something is higher but"},{"speaker":"[aaron_straker]","startTime":1283.545,"endTime":1295.393,"body":"the portion of your body is also higher. And I really think from"},{"speaker":"[aaron_straker]","startTime":1295.453,"endTime":1304.66,"body":"an absolute standpoint, the potential for hypertrophy"},{"speaker":"[aaron_straker]","startTime":1295.453,"endTime":1304.66,"body":"is more because we're talking about larger muscle groups that"},{"speaker":"[aaron_straker]","startTime":1304.7,"endTime":1311.964,"body":"are crossing more joints, larger joints from"},{"speaker":"[aaron_straker]","startTime":1304.7,"endTime":1311.964,"body":"a relative standpoint from your quads to your shoulders or chest."},{"speaker":"[aaron_straker]","startTime":1312.385,"endTime":1318.649,"body":"The relative amount of growth potential is probably"},{"speaker":"[aaron_straker]","startTime":1312.385,"endTime":1318.649,"body":"the same. Smaller muscle groups obviously have smaller potential"},{"speaker":"[aaron_straker]","startTime":1318.669,"endTime":1326.543,"body":"for overall growth, but I think from an absolute,"},{"speaker":"[aaron_straker]","startTime":1318.669,"endTime":1326.543,"body":"sorry, from an absolute standpoint, I would say quite the opposite,"},{"speaker":"[aaron_straker]","startTime":1326.824,"endTime":1329.549,"body":"but again, the bigger the risk, the bigger the"},{"speaker":"[aaron_straker]","startTime":1326.824,"endTime":1329.549,"body":"risk."},{"speaker":"[bryan]","startTime":1330.71,"endTime":1338.061,"body":"Interesting. Yeah, I could see that. That's a good question."},{"speaker":"[bryan]","startTime":1330.71,"endTime":1338.061,"body":"What do you think of this one? Assume perfect form for an exercise,"},{"speaker":"[bryan]","startTime":1338.602,"endTime":1343.149,"body":"but one person has mind muscle connection and the other"},{"speaker":"[bryan]","startTime":1338.602,"endTime":1343.149,"body":"one does not. Does it make a difference?"},{"speaker":"[aaron_straker]","startTime":1344.73,"endTime":1346.468,"body":"This is a really good question."},{"speaker":"[bryan]","startTime":1346.892,"endTime":1346.974,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1349.55,"endTime":1360.757,"body":"because it's, I think the mind muscle connection"},{"speaker":"[aaron_straker]","startTime":1349.55,"endTime":1360.757,"body":"changes the form, but it's kind of, it might be imperceptible"},{"speaker":"[aaron_straker]","startTime":1361.317,"endTime":1367.001,"body":"to like an external eye sort of thing, right?"},{"speaker":"[aaron_straker]","startTime":1361.317,"endTime":1367.001,"body":"Like we can take, let's take, let's take the leg press, right?"},{"speaker":"[aaron_straker]","startTime":1367.021,"endTime":1374.306,"body":"We were just talking about it. You're lowering"},{"speaker":"[aaron_straker]","startTime":1367.021,"endTime":1374.306,"body":"it within the same sort of tempo sort of thing, you're taking"},{"speaker":"[aaron_straker]","startTime":1374.346,"endTime":1380.51,"body":"them both to an appropriate depth, but the person"},{"speaker":"[aaron_straker]","startTime":1374.346,"endTime":1380.51,"body":"with the mind muscle connection is like thinking about, okay,"},{"speaker":"[aaron_straker]","startTime":1380.63,"endTime":1388.796,"body":"I have my weight distributed over like these"},{"speaker":"[aaron_straker]","startTime":1380.63,"endTime":1388.796,"body":"contact points of my feet. I'm contracting the quads first and"},{"speaker":"[aaron_straker]","startTime":1388.876,"endTime":1394.219,"body":"really like driving through that as opposed to"},{"speaker":"[aaron_straker]","startTime":1388.876,"endTime":1394.219,"body":"the other persons just like, okay, I lower it slowly and then"},{"speaker":"[aaron_straker]","startTime":1394.279,"endTime":1400.664,"body":"I press really hard. It may look the same, but"},{"speaker":"[aaron_straker]","startTime":1394.279,"endTime":1400.664,"body":"I think like, that's an interesting thing, like the stimulus"},{"speaker":"[aaron_straker]","startTime":1400.984,"endTime":1415.164,"body":"is internal. And, you know, I would, this one's"},{"speaker":"[aaron_straker]","startTime":1400.984,"endTime":1415.164,"body":"hard, I would say, a difference to it. But I take that with a"},{"speaker":"[aaron_straker]","startTime":1415.204,"endTime":1417.17,"body":"grain of salt. Let's put it that way."},{"speaker":"[bryan]","startTime":1417.99,"endTime":1424.974,"body":"I feel very, very similarly to you on that. The way I"},{"speaker":"[bryan]","startTime":1417.99,"endTime":1424.974,"body":"think of the mind-muscle connection is in your ability to get"},{"speaker":"[bryan]","startTime":1425.114,"endTime":1432.319,"body":"a maximal stretch out of the muscle at the turnaround"},{"speaker":"[bryan]","startTime":1425.114,"endTime":1432.319,"body":"point. Like when you go from eccentric to concentric and you"},{"speaker":"[bryan]","startTime":1432.359,"endTime":1438.683,"body":"kind of pause down there. If you're using the leg press,"},{"speaker":"[bryan]","startTime":1432.359,"endTime":1438.683,"body":"like that ability at the very bottom of the rep to almost extra"},{"speaker":"[bryan]","startTime":1438.723,"endTime":1444.647,"body":"drive your knees forward, even though you can't see it"},{"speaker":"[bryan]","startTime":1438.723,"endTime":1444.647,"body":"perceptively, you can know that there's that extra desire to"},{"speaker":"[bryan]","startTime":1444.667,"endTime":1453.115,"body":"just push forward. And there's then that ripping sensation"},{"speaker":"[bryan]","startTime":1444.667,"endTime":1453.115,"body":"through the quad. And like before I had that, it just felt different"},{"speaker":"[bryan]","startTime":1453.155,"endTime":1460.323,"body":"doing quad work. And now I do quad work and it just like"},{"speaker":"[bryan]","startTime":1453.155,"endTime":1460.323,"body":"seems more productive. And so like all things being equal, like"},{"speaker":"[bryan]","startTime":1460.363,"endTime":1466.409,"body":"I think the person that has that ability to do that,"},{"speaker":"[bryan]","startTime":1460.363,"endTime":1466.409,"body":"even if it's imperceptible that there's like something to that."},{"speaker":"[aaron_straker]","startTime":1467.59,"endTime":1475.295,"body":"Yeah, like, and even man, it's really, really"},{"speaker":"[aaron_straker]","startTime":1467.59,"endTime":1475.295,"body":"hard to say because even something like that I've very recently"},{"speaker":"[aaron_straker]","startTime":1475.855,"endTime":1482.439,"body":"gotten much, much better at is performing like"},{"speaker":"[aaron_straker]","startTime":1475.855,"endTime":1482.439,"body":"a prone lying hamstring curl, right? Like that's a movement that"},{"speaker":"[aaron_straker]","startTime":1482.52,"endTime":1490.005,"body":"I've done for years. And I think like with more"},{"speaker":"[aaron_straker]","startTime":1482.52,"endTime":1490.005,"body":"compound movements, right? As it's our body works, our body will"},{"speaker":"[aaron_straker]","startTime":1490.025,"endTime":1495.808,"body":"like compromise, not necessarily compromise,"},{"speaker":"[aaron_straker]","startTime":1490.025,"endTime":1495.808,"body":"but like call on other muscles to help us like get a job done,"},{"speaker":"[aaron_straker]","startTime":1496.029,"endTime":1501.532,"body":"right? moving more than one joint. And this one"},{"speaker":"[aaron_straker]","startTime":1496.029,"endTime":1501.532,"body":"isn't really moving more than one joint, potentially a little"},{"speaker":"[aaron_straker]","startTime":1501.572,"endTime":1511.119,"body":"bit with a little bit of extra hip extension"},{"speaker":"[aaron_straker]","startTime":1501.572,"endTime":1511.119,"body":"at the top. But I've noticed I can hit two sets of the prone"},{"speaker":"[aaron_straker]","startTime":1511.159,"endTime":1518.023,"body":"line hamstring curl and I have an amazing hamstring"},{"speaker":"[aaron_straker]","startTime":1511.159,"endTime":1518.023,"body":"stimulus. Whereas four years ago, I just couldn't say that even"},{"speaker":"[aaron_straker]","startTime":1518.043,"endTime":1526.369,"body":"though if you watched videos, I'm doing the same"},{"speaker":"[aaron_straker]","startTime":1518.043,"endTime":1526.369,"body":"thing, but I think it does matter. But again, I could be wrong"},{"speaker":"[aaron_straker]","startTime":1526.409,"endTime":1527.67,"body":"there is Thank you. Thank you."},{"speaker":"[bryan]","startTime":1528.07,"endTime":1534.1,"body":"Yeah, no, that's another great example, I agree. What's"},{"speaker":"[bryan]","startTime":1528.07,"endTime":1534.1,"body":"the next one here? How"},{"speaker":"[aaron_straker]","startTime":1534.096,"endTime":1534.243,"body":"out."},{"speaker":"[bryan]","startTime":1534.141,"endTime":1538.749,"body":"to simplify training during periods of high stress to"},{"speaker":"[bryan]","startTime":1534.141,"endTime":1538.749,"body":"stay consistent."},{"speaker":"[aaron_straker]","startTime":1539.83,"endTime":1546.074,"body":"This is a, again, this is a really, really good"},{"speaker":"[aaron_straker]","startTime":1539.83,"endTime":1546.074,"body":"question. You have to ask a, and this is something I talk about"},{"speaker":"[aaron_straker]","startTime":1546.094,"endTime":1552.418,"body":"with clients, right? I just had two clients."},{"speaker":"[aaron_straker]","startTime":1546.094,"endTime":1552.418,"body":"I talked about this yesterday when we had our check-ins in. Where"},{"speaker":"[aaron_straker]","startTime":1552.438,"endTime":1559.343,"body":"is it on your priority list and is it going to"},{"speaker":"[aaron_straker]","startTime":1552.438,"endTime":1559.343,"body":"be a needle mover? Are we just trying to keep the needle in the"},{"speaker":"[aaron_straker]","startTime":1559.383,"endTime":1566.127,"body":"same spot or is trying to like over commit because"},{"speaker":"[aaron_straker]","startTime":1559.383,"endTime":1566.127,"body":"you think you need five days per week of training or even four"},{"speaker":"[aaron_straker]","startTime":1566.147,"endTime":1574.853,"body":"days per week of training end up being like a"},{"speaker":"[aaron_straker]","startTime":1566.147,"endTime":1574.853,"body":"net negative. Like. in your life sort of thing. I would say like"},{"speaker":"[aaron_straker]","startTime":1575.413,"endTime":1583.158,"body":"simplify or reduce volumes, stick to movements"},{"speaker":"[aaron_straker]","startTime":1575.413,"endTime":1583.158,"body":"that are going to have more than one kind of use case. So like"},{"speaker":"[aaron_straker]","startTime":1583.218,"endTime":1588.962,"body":"in something like this, if I'm writing a trading"},{"speaker":"[aaron_straker]","startTime":1583.218,"endTime":1588.962,"body":"program for someone who's like, high stress doesn't have a lot"},{"speaker":"[aaron_straker]","startTime":1589.002,"endTime":1594.406,"body":"of time, like we're not doing bicep curls. We're"},{"speaker":"[aaron_straker]","startTime":1589.002,"endTime":1594.406,"body":"not doing like tricep extension sort of things. We're doing like"},{"speaker":"[aaron_straker]","startTime":1594.486,"endTime":1600.591,"body":"bang for our buck. We might, you know, have three"},{"speaker":"[aaron_straker]","startTime":1594.486,"endTime":1600.591,"body":"exercise that we do like an A1, B1, one they're each going to"},{"speaker":"[aaron_straker]","startTime":1600.611,"endTime":1609.305,"body":"be a compound. We just try and we're trying to"},{"speaker":"[aaron_straker]","startTime":1600.611,"endTime":1609.305,"body":"stay the same. You know, keep muscle mass from like a metabolic"},{"speaker":"[aaron_straker]","startTime":1609.345,"endTime":1612.049,"body":"health standpoint, right? Get it in and that's"},{"speaker":"[aaron_straker]","startTime":1609.345,"endTime":1612.049,"body":"about it."},{"speaker":"[bryan]","startTime":1614.23,"endTime":1621.955,"body":"Yeah, no, exactly. We always say on our programs, Paragon"},{"speaker":"[bryan]","startTime":1614.23,"endTime":1621.955,"body":"and Evolved, when people ask these sort of question, the answer"},{"speaker":"[bryan]","startTime":1622.035,"endTime":1627.679,"body":"is usually just do the repeating movements for whatever"},{"speaker":"[bryan]","startTime":1622.035,"endTime":1627.679,"body":"program you're on, because there's usually two movements each"},{"speaker":"[bryan]","startTime":1627.719,"endTime":1634.163,"body":"day that repeat. And so they're always like the big compound"},{"speaker":"[bryan]","startTime":1627.719,"endTime":1634.163,"body":"movers that give you the most muscle mass, bang for your buck"},{"speaker":"[bryan]","startTime":1634.183,"endTime":1641.488,"body":"for your time type stuff. And the reason that I do that"},{"speaker":"[bryan]","startTime":1634.183,"endTime":1641.488,"body":"is because whenever I have had times of stress in my life, and"},{"speaker":"[bryan]","startTime":1641.588,"endTime":1648.794,"body":"I go to two to three times a week, body program is usually"},{"speaker":"[bryan]","startTime":1641.588,"endTime":1648.794,"body":"what I do and it's not like I'm doing bicep curls and tricep"},{"speaker":"[bryan]","startTime":1648.834,"endTime":1654.779,"body":"extensions. It's like a day might be like squat bench"},{"speaker":"[bryan]","startTime":1648.834,"endTime":1654.779,"body":"row and that's like a day of training. You know, you do three"},{"speaker":"[bryan]","startTime":1654.799,"endTime":1659.964,"body":"or four sets of each and you're in and out. And that's"},{"speaker":"[bryan]","startTime":1654.799,"endTime":1659.964,"body":"kind of what you get with the repeating movements in the programs"},{"speaker":"[bryan]","startTime":1660.024,"endTime":1665.809,"body":"too. So any of that can work as like a maintenance phase"},{"speaker":"[bryan]","startTime":1660.024,"endTime":1665.809,"body":"and you may even surprise yourself and make progress while you're"},{"speaker":"[bryan]","startTime":1665.829,"endTime":1666.149,"body":"at it too."},{"speaker":"[aaron_straker]","startTime":1667.255,"endTime":1667.405,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1670.43,"endTime":1677.706,"body":"This one, let's kick over to you, Brian. Instead"},{"speaker":"[aaron_straker]","startTime":1670.43,"endTime":1677.706,"body":"of specific periodized blocks, can we do different types of training"},{"speaker":"[aaron_straker]","startTime":1677.846,"endTime":1678.668,"body":"in a session?"},{"speaker":"[bryan]","startTime":1679.67,"endTime":1687.815,"body":"Yeah, so what this person is asking, I believe, is that"},{"speaker":"[bryan]","startTime":1679.67,"endTime":1687.815,"body":"instead of having a strength block and a metabolic block and"},{"speaker":"[bryan]","startTime":1687.835,"endTime":1696.681,"body":"a hypertrophy block, could you just design a workout"},{"speaker":"[bryan]","startTime":1687.835,"endTime":1696.681,"body":"where you had, like, say, deadlifts, heavy sets of two, and then"},{"speaker":"[bryan]","startTime":1696.721,"endTime":1704.846,"body":"follow that with some hypertrophy work and then finish"},{"speaker":"[bryan]","startTime":1696.721,"endTime":1704.846,"body":"with, like, a metabolic circuit of some sort. Kids are crying."},{"speaker":"[bryan]","startTime":1706.708,"endTime":1712.592,"body":"But yeah, I mean, of course you can do that. I write"},{"speaker":"[bryan]","startTime":1706.708,"endTime":1712.592,"body":"tons and tons. of programs like our Paragon Strength Metcon program"},{"speaker":"[bryan]","startTime":1712.712,"endTime":1723.199,"body":"is designed exactly like that. It probably is not quite"},{"speaker":"[bryan]","startTime":1712.712,"endTime":1723.199,"body":"as optimal and I'll say that tentatively, like I'm not completely"},{"speaker":"[bryan]","startTime":1723.239,"endTime":1730.143,"body":"even sure since hypertrophy is so forgiving. But I mean,"},{"speaker":"[bryan]","startTime":1723.239,"endTime":1730.143,"body":"actually, I'm sure it's not as optimal for hypertrophy to be"},{"speaker":"[bryan]","startTime":1730.163,"endTime":1740.931,"body":"doing metabolic circuits in a hypertrophy based session."},{"speaker":"[bryan]","startTime":1730.163,"endTime":1740.931,"body":"But you will get most of your gains something like that as you"},{"speaker":"[bryan]","startTime":1740.951,"endTime":1747.518,"body":"would doing it in like a slightly more periodized manner."},{"speaker":"[bryan]","startTime":1740.951,"endTime":1747.518,"body":"And if you did that metabolic work in a manner that wasn't like"},{"speaker":"[bryan]","startTime":1747.578,"endTime":1754.746,"body":"circuits and stuff, but it was just like, hey, you do"},{"speaker":"[bryan]","startTime":1747.578,"endTime":1754.746,"body":"low reps, then medium reps, and then high reps, then yeah, I"},{"speaker":"[bryan]","startTime":1754.786,"endTime":1758.249,"body":"mean, I can't make a good argument for why that would"},{"speaker":"[bryan]","startTime":1754.786,"endTime":1758.249,"body":"be worse per se."},{"speaker":"[aaron_straker]","startTime":1760.17,"endTime":1767.454,"body":"Yeah, that's the way you wrapped up the end is"},{"speaker":"[aaron_straker]","startTime":1760.17,"endTime":1767.454,"body":"what I kind of read the question as is, hey, we can do some exercises"},{"speaker":"[aaron_straker]","startTime":1767.474,"endTime":1774.539,"body":"with lower reps, some with more, you know, moderate"},{"speaker":"[aaron_straker]","startTime":1767.474,"endTime":1774.539,"body":"reps in a day, and then some with like higher reps. And that's"},{"speaker":"[aaron_straker]","startTime":1774.559,"endTime":1780.763,"body":"something that I will even like program a little"},{"speaker":"[aaron_straker]","startTime":1774.559,"endTime":1780.763,"body":"bit to certain exercises, right? So like the one that comes to"},{"speaker":"[aaron_straker]","startTime":1780.783,"endTime":1786.327,"body":"mind is like the leg extension. Okay, we're going"},{"speaker":"[aaron_straker]","startTime":1780.783,"endTime":1786.327,"body":"to work up to like a heavy set of eight. That is set one. We're"},{"speaker":"[aaron_straker]","startTime":1786.347,"endTime":1793.832,"body":"going to do a back off around like 12. Great."},{"speaker":"[aaron_straker]","startTime":1786.347,"endTime":1793.832,"body":"then we're gonna finish with like two really high rep sets between"},{"speaker":"[aaron_straker]","startTime":1793.852,"endTime":1800.496,"body":"like 15 or 20 where we're pushing, you know,"},{"speaker":"[aaron_straker]","startTime":1793.852,"endTime":1800.496,"body":"like we want metabolite accumulation sort of thing. That is like"},{"speaker":"[aaron_straker]","startTime":1800.797,"endTime":1807.361,"body":"a use case of that within. Obviously it works"},{"speaker":"[aaron_straker]","startTime":1800.797,"endTime":1807.361,"body":"better with some exercises than others like, do you think so?"},{"speaker":"[aaron_straker]","startTime":1807.381,"endTime":1814.526,"body":"With like a bench press or something, probably"},{"speaker":"[aaron_straker]","startTime":1807.381,"endTime":1814.526,"body":"isn't gonna work the greatest. But I would say relative to your"},{"speaker":"[aaron_straker]","startTime":1814.966,"endTime":1821.251,"body":"goals is the big thing. If your goals are like,"},{"speaker":"[aaron_straker]","startTime":1814.966,"endTime":1821.251,"body":"hey, I really wanna get stronger, that I would probably recommend"},{"speaker":"[aaron_straker]","startTime":1821.291,"endTime":1828.919,"body":"doing that, but I wouldn't say for hypertrophy"},{"speaker":"[aaron_straker]","startTime":1821.291,"endTime":1828.919,"body":"like Brian says since it is very very forgiving depending on"},{"speaker":"[aaron_straker]","startTime":1828.999,"endTime":1837.808,"body":"where you are on your maximum gains to be made"},{"speaker":"[aaron_straker]","startTime":1828.999,"endTime":1837.808,"body":"kind of progression. It could be a very viable and or fun type"},{"speaker":"[aaron_straker]","startTime":1837.828,"endTime":1838.529,"body":"of training for you."},{"speaker":"[bryan]","startTime":1839.51,"endTime":1845.236,"body":"Yeah, for sure. The more, the closer you are to any goal,"},{"speaker":"[bryan]","startTime":1839.51,"endTime":1845.236,"body":"the more specific you have to be."},{"speaker":"[aaron_straker]","startTime":1844.655,"endTime":1844.87,"body":"Exactly."},{"speaker":"[bryan]","startTime":1845.296,"endTime":1851.764,"body":"So yeah, I guess at some point maybe you learn like what"},{"speaker":"[bryan]","startTime":1845.296,"endTime":1851.764,"body":"rep range you tend to respond best to. And as you get closer"},{"speaker":"[bryan]","startTime":1851.804,"endTime":1855.989,"body":"to your genetic potential, you kind of hone in and spend"},{"speaker":"[bryan]","startTime":1851.804,"endTime":1855.989,"body":"a little bit more time in that rep zone."},{"speaker":"[aaron_straker]","startTime":1856.734,"endTime":1860.433,"body":"Yeah. This one will kick over to you as well."},{"speaker":"[bryan]","startTime":1861.018,"endTime":1861.144,"body":"Mm-hmm."},{"speaker":"[aaron_straker]","startTime":1861.535,"endTime":1867.449,"body":"Can you provide heart rate ranges for zone two"},{"speaker":"[aaron_straker]","startTime":1861.535,"endTime":1867.449,"body":"and zone five on the Apple watch?"},{"speaker":"[bryan]","startTime":1868.57,"endTime":1876.075,"body":"Yeah, so I think the first thing is that you need to"},{"speaker":"[bryan]","startTime":1868.57,"endTime":1876.075,"body":"understand that you can manually adjust those ranges in the settings."},{"speaker":"[bryan]","startTime":1876.715,"endTime":1882.599,"body":"And you may want to do that based on if you know what"},{"speaker":"[bryan]","startTime":1876.715,"endTime":1882.599,"body":"your maximum heart rate is. So if you just look at like your"},{"speaker":"[bryan]","startTime":1882.619,"endTime":1889.303,"body":"last year on your watch, see what your highest number"},{"speaker":"[bryan]","startTime":1882.619,"endTime":1889.303,"body":"is, and that doesn't mean that that's necessarily your max heart"},{"speaker":"[bryan]","startTime":1889.323,"endTime":1893.866,"body":"rate, but it gives you like a decent starting point."},{"speaker":"[bryan]","startTime":1889.323,"endTime":1893.866,"body":"And then if you really wanna know your max heart rate, just do"},{"speaker":"[bryan]","startTime":1893.886,"endTime":1902.272,"body":"like six, 20 second all out intervals on the assault"},{"speaker":"[bryan]","startTime":1893.886,"endTime":1902.272,"body":"bike. But once you know that, then you can kind of input the"},{"speaker":"[bryan]","startTime":1902.312,"endTime":1912.559,"body":"data and get like a little bit more accurate on the zones."},{"speaker":"[bryan]","startTime":1902.312,"endTime":1912.559,"body":"So the way that the zones are set right now for me, like my max"},{"speaker":"[bryan]","startTime":1912.599,"endTime":1921.625,"body":"heart rate is 180 according to the formula. And it's"},{"speaker":"[bryan]","startTime":1912.599,"endTime":1921.625,"body":"also 182 or ish something like that as far as what I've actually"},{"speaker":"[bryan]","startTime":1921.665,"endTime":1933.713,"body":"experienced. So they're very close. It has my zone to"},{"speaker":"[bryan]","startTime":1921.665,"endTime":1933.713,"body":"add 126 to 139. 138 beats per minute. And I think that that is"},{"speaker":"[bryan]","startTime":1933.753,"endTime":1940.918,"body":"a great starting point for me, but I think I'm slightly"},{"speaker":"[bryan]","startTime":1933.753,"endTime":1940.918,"body":"higher than that now. I think I'm more in like the 132 to 142"},{"speaker":"[bryan]","startTime":1942.399,"endTime":1950.784,"body":"range. And so I'm probably going to go in and adjust"},{"speaker":"[bryan]","startTime":1942.399,"endTime":1950.784,"body":"that. And then it has the zone five is basically anything that"},{"speaker":"[bryan]","startTime":1950.884,"endTime":1957.349,"body":"is 12 or so beats underneath your max heart rate. So"},{"speaker":"[bryan]","startTime":1950.884,"endTime":1957.349,"body":"that's again, where it really helps if you know what your max"},{"speaker":"[bryan]","startTime":1957.369,"endTime":1962.653,"body":"heart rate is. So I think it thinks I'm in zone five"},{"speaker":"[bryan]","startTime":1957.369,"endTime":1962.653,"body":"when I'm at like 167 or above or 168,"},{"speaker":"[bryan]","startTime":1966.176,"endTime":1971.921,"body":"which is probably pretty spot on. It's probably more"},{"speaker":"[bryan]","startTime":1966.176,"endTime":1971.921,"body":"like 170 and above, but it's close enough. So they did a pretty"},{"speaker":"[bryan]","startTime":1971.941,"endTime":1979.048,"body":"good job with me, but that would be the basic information"},{"speaker":"[bryan]","startTime":1971.941,"endTime":1979.048,"body":"on heart rate zones. And then once you kind of know your max"},{"speaker":"[bryan]","startTime":1979.068,"endTime":1981.069,"body":"heart rate, you'd be able to figure out your zones a"},{"speaker":"[bryan]","startTime":1979.068,"endTime":1981.069,"body":"little easier."},{"speaker":"[aaron_straker]","startTime":1983.55,"endTime":1990.014,"body":"I forgot to bring this up. I think potentially"},{"speaker":"[aaron_straker]","startTime":1983.55,"endTime":1990.014,"body":"I did. After the cardio episode, one of my clients who was like"},{"speaker":"[aaron_straker]","startTime":1990.035,"endTime":1996.919,"body":"a big, big time cyclist said, hey, and this was"},{"speaker":"[aaron_straker]","startTime":1990.035,"endTime":1996.919,"body":"something you brought up on the cardio podcast, Brian, was the"},{"speaker":"[aaron_straker]","startTime":1997.059,"endTime":1998.2,"body":"FTP functional"},{"speaker":"[bryan]","startTime":1999.27,"endTime":1999.736,"body":"Threshold"},{"speaker":"[aaron_straker]","startTime":1999.281,"endTime":2000.142,"body":"threshold power."},{"speaker":"[bryan]","startTime":1999.777,"endTime":2000.668,"body":"power, yeah."},{"speaker":"[aaron_straker]","startTime":2001.442,"endTime":2007.727,"body":"He said, if you do that, you should be able to,"},{"speaker":"[aaron_straker]","startTime":2001.442,"endTime":2007.727,"body":"then there's a calculation from the two guys that made the FTP,"},{"speaker":"[aaron_straker]","startTime":2007.747,"endTime":2011.209,"body":"you can build your zones off of that FTP test."},{"speaker":"[bryan]","startTime":2012.051,"endTime":2021.098,"body":"Yeah. Yeah, I mean, that's just an awful test. But yes,"},{"speaker":"[bryan]","startTime":2012.051,"endTime":2021.098,"body":"it's it also, I believe, requires you to know wattage. And so"},{"speaker":"[aaron_straker]","startTime":2021.016,"endTime":2021.625,"body":"Yes."},{"speaker":"[bryan]","startTime":2021.378,"endTime":2028.943,"body":"you then have to be using a type of cardio equipment"},{"speaker":"[bryan]","startTime":2021.378,"endTime":2028.943,"body":"that gives you watts. And I have been in search of this. And"},{"speaker":"[bryan]","startTime":2028.963,"endTime":2035.888,"body":"there's only like, like rowers do it, like the C2 will"},{"speaker":"[bryan]","startTime":2028.963,"endTime":2035.888,"body":"do it. But only certain treadmills have it. And"},{"speaker":"[aaron_straker]","startTime":2035.73,"endTime":2036.231,"body":"What about"},{"speaker":"[bryan]","startTime":2035.988,"endTime":2037.409,"body":"only certain bikes have it as well."},{"speaker":"[aaron_straker]","startTime":2037.754,"endTime":2040.479,"body":"the air? I think the air most I think the most"},{"speaker":"[aaron_straker]","startTime":2037.754,"endTime":2040.479,"body":"of like the assault"},{"speaker":"[bryan]","startTime":2040.49,"endTime":2040.631,"body":"The"},{"speaker":"[aaron_straker]","startTime":2040.499,"endTime":2040.82,"body":"bikes"},{"speaker":"[bryan]","startTime":2040.752,"endTime":2041.156,"body":"airbikes"},{"speaker":"[aaron_straker]","startTime":2040.86,"endTime":2041.141,"body":"do."},{"speaker":"[bryan]","startTime":2041.196,"endTime":2041.883,"body":"do, yeah, the"},{"speaker":"[aaron_straker]","startTime":2041.842,"endTime":2042.143,"body":"Yeah."},{"speaker":"[bryan]","startTime":2041.923,"endTime":2042.407,"body":"airbikes do."},{"speaker":"[aaron_straker]","startTime":2042.844,"endTime":2045.269,"body":"Yeah. But yeah, good question."},{"speaker":"[aaron_straker]","startTime":2050.316,"endTime":2050.62,"body":"Where are"},{"speaker":"[bryan]","startTime":2050.63,"endTime":2050.81,"body":"This"},{"speaker":"[aaron_straker]","startTime":2050.661,"endTime":2050.964,"body":"we here?"},{"speaker":"[bryan]","startTime":2050.87,"endTime":2060.176,"body":"one asks if I would keep lengthened partials and reverse"},{"speaker":"[bryan]","startTime":2050.87,"endTime":2060.176,"body":"drop sets in during a cut or just go to zero RIR and does body"},{"speaker":"[bryan]","startTime":2060.196,"endTime":2064.679,"body":"fat percentage matter? And I do think body fat percentage"},{"speaker":"[bryan]","startTime":2060.196,"endTime":2064.679,"body":"matters. That was a really good caveat that"},{"speaker":"[aaron_straker]","startTime":2064.955,"endTime":2065.148,"body":"Yeah."},{"speaker":"[bryan]","startTime":2065.359,"endTime":2072.504,"body":"they added there. My general inclination on this, and"},{"speaker":"[bryan]","startTime":2065.359,"endTime":2072.504,"body":"I actually have a client just starting a cut right now, he's"},{"speaker":"[bryan]","startTime":2072.524,"endTime":2084.092,"body":"in like week two or three. And we are continuing to use"},{"speaker":"[bryan]","startTime":2072.524,"endTime":2084.092,"body":"partials sets and stuff like that on the short overload movements"},{"speaker":"[bryan]","startTime":2084.152,"endTime":2092.377,"body":"like our spider curls and our rows and our pull downs"},{"speaker":"[bryan]","startTime":2084.152,"endTime":2092.377,"body":"and stuff like that. Understanding that maybe at some point as"},{"speaker":"[bryan]","startTime":2092.397,"endTime":2100.443,"body":"he gets leaner, if we need to, we can stop doing that"},{"speaker":"[bryan]","startTime":2092.397,"endTime":2100.443,"body":"and just go basically to failure. But he and I both agree that"},{"speaker":"[bryan]","startTime":2100.523,"endTime":2109.589,"body":"the short overload movements just aren't super fatiguing"},{"speaker":"[bryan]","startTime":2100.523,"endTime":2109.589,"body":"in general. And whether you go to failure on a cable row or you"},{"speaker":"[bryan]","startTime":2109.629,"endTime":2116.794,"body":"go to failure plush, you can do that plus a couple more"},{"speaker":"[bryan]","startTime":2109.629,"endTime":2116.794,"body":"attempted reps. It really doesn't seem to make huge inroads into"},{"speaker":"[bryan]","startTime":2117.334,"endTime":2125.64,"body":"fatigue or recovery or anything like that. And so our"},{"speaker":"[bryan]","startTime":2117.334,"endTime":2125.64,"body":"plan is to keep them in on those types of movements for the majority"},{"speaker":"[bryan]","startTime":2125.68,"endTime":2133.845,"body":"of the cut. And then we're going to more be cautious"},{"speaker":"[bryan]","startTime":2125.68,"endTime":2133.845,"body":"on the really heavy lengthened compound movements like our RDLs"},{"speaker":"[bryan]","startTime":2133.865,"endTime":2141.01,"body":"and our back squats and bench presses and stuff like"},{"speaker":"[bryan]","startTime":2133.865,"endTime":2141.01,"body":"that. And rather spend like three to four, two to three, I am"},{"speaker":"[bryan]","startTime":2141.11,"endTime":2148.081,"body":"on those types of movements and save a little bit more"},{"speaker":"[bryan]","startTime":2141.11,"endTime":2148.081,"body":"of that energy to go toward the partials on the short overload"},{"speaker":"[bryan]","startTime":2148.101,"endTime":2153.849,"body":"movements since we know that you get so much benefit"},{"speaker":"[bryan]","startTime":2148.101,"endTime":2153.849,"body":"even further from failure on the length and stuff."},{"speaker":"[aaron_straker]","startTime":2155.31,"endTime":2163.415,"body":"Yeah, really good points that Brian brought up."},{"speaker":"[aaron_straker]","startTime":2155.31,"endTime":2163.415,"body":"But the one thing that I wanted to add on this is like, you have"},{"speaker":"[aaron_straker]","startTime":2163.435,"endTime":2170.88,"body":"to understand that like during a calorie deficit,"},{"speaker":"[aaron_straker]","startTime":2163.435,"endTime":2170.88,"body":"we are in a hypochloric state and our recovery capacity is reduced."},{"speaker":"[aaron_straker]","startTime":2171.62,"endTime":2179.185,"body":"And what you don't want is to be providing so"},{"speaker":"[aaron_straker]","startTime":2171.62,"endTime":2179.185,"body":"much stimulus that we are not able to get muscle protein synthesis"},{"speaker":"[aaron_straker]","startTime":2179.466,"endTime":2188.011,"body":"out of the hole that we kind of create from the"},{"speaker":"[aaron_straker]","startTime":2179.466,"endTime":2188.011,"body":"muscle damage And that's like the really most important thing."},{"speaker":"[aaron_straker]","startTime":2188.031,"endTime":2193.655,"body":"Like if you're creating so much damage that you"},{"speaker":"[aaron_straker]","startTime":2188.031,"endTime":2193.655,"body":"can't recover from, you're essentially just like continuously"},{"speaker":"[aaron_straker]","startTime":2193.735,"endTime":2200.54,"body":"digging your hole deeper and you don't want that."},{"speaker":"[aaron_straker]","startTime":2193.735,"endTime":2200.54,"body":"Like in a calorie deficit, let's assume we're going like sub"},{"speaker":"[aaron_straker]","startTime":2201.16,"endTime":2208.465,"body":"12% or something like that. Like you're getting"},{"speaker":"[aaron_straker]","startTime":2201.16,"endTime":2208.465,"body":"lean enough. Like we're probably not adding any muscle. If anything,"},{"speaker":"[aaron_straker]","startTime":2208.525,"endTime":2220.755,"body":"we are net losing muscle as we deficit and just"},{"speaker":"[aaron_straker]","startTime":2208.525,"endTime":2220.755,"body":"trying to keep we did have is the goal and you don't need every"},{"speaker":"[aaron_straker]","startTime":2220.795,"endTime":2226.261,"body":"intensity technique and everything under the"},{"speaker":"[aaron_straker]","startTime":2220.795,"endTime":2226.261,"body":"planet to facilitate that. In some cases it might actually you"},{"speaker":"[aaron_straker]","startTime":2226.281,"endTime":2234.449,"body":"know further facilitate the muscle breakdown."},{"speaker":"[aaron_straker]","startTime":2226.281,"endTime":2234.449,"body":"So just don't try not to kind of lose sight of that."},{"speaker":"[bryan]","startTime":2235.45,"endTime":2236.665,"body":"It's a good point, really good point."},{"speaker":"[aaron_straker]","startTime":2239.19,"endTime":2244.916,"body":"Okay, this next one, Brian, I'll read over to"},{"speaker":"[aaron_straker]","startTime":2239.19,"endTime":2244.916,"body":"you. I think we have a little bit of a typo in it. So I'll read"},{"speaker":"[aaron_straker]","startTime":2244.956,"endTime":2245.577,"body":"it as is"},{"speaker":"[bryan]","startTime":2245.565,"endTime":2245.748,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2245.617,"endTime":2254.427,"body":"and then maybe we'll fix it and then go into"},{"speaker":"[aaron_straker]","startTime":2245.617,"endTime":2254.427,"body":"it. If cables are concentric bias, how can we make cable lat"},{"speaker":"[aaron_straker]","startTime":2254.447,"endTime":2256.489,"body":"training more lengthened bias?"},{"speaker":"[bryan]","startTime":2257.53,"endTime":2261.632,"body":"Yeah, and so it's obviously a short bias instead of a"},{"speaker":"[bryan]","startTime":2257.53,"endTime":2261.632,"body":"concentric bias."},{"speaker":"[aaron_straker]","startTime":2261.97,"endTime":2262.162,"body":"Okay."},{"speaker":"[bryan]","startTime":2263.374,"endTime":2270.718,"body":"And so it's a lot of the things that we've kind of talked"},{"speaker":"[bryan]","startTime":2263.374,"endTime":2270.718,"body":"about on here as far as, you know, Kassim has coined the exercise"},{"speaker":"[bryan]","startTime":2270.738,"endTime":2278.904,"body":"the pull around where you kind of use your rib cage to"},{"speaker":"[bryan]","startTime":2270.738,"endTime":2278.904,"body":"stretch your arm across your body as you pull. And you can do"},{"speaker":"[bryan]","startTime":2278.924,"endTime":2287.77,"body":"that at varying angles from like high to low, more medium"},{"speaker":"[bryan]","startTime":2278.924,"endTime":2287.77,"body":"horizontal, and then you can do it low to high as well regions"},{"speaker":"[bryan]","startTime":2287.83,"endTime":2296.796,"body":"of the lat, slightly more biased. But reaching across"},{"speaker":"[bryan]","startTime":2287.83,"endTime":2296.796,"body":"the body really seems to be the only major way that we can..."},{"speaker":"[bryan]","startTime":2298.837,"endTime":2308.303,"body":"Hey, can you guys go please? Go, go, go. Go. Go get toothpaste,"},{"speaker":"[bryan]","startTime":2298.837,"endTime":2308.303,"body":"go."},{"speaker":"[bryan]","startTime":2314.007,"endTime":2320.398,"body":"But reaching across the body seems to be really the only"},{"speaker":"[bryan]","startTime":2314.007,"endTime":2320.398,"body":"to lengthen the lat in that way."},{"speaker":"[aaron_straker]","startTime":2324.07,"endTime":2332.575,"body":"Yeah, I'll take it from him. Such a I I mean"},{"speaker":"[aaron_straker]","startTime":2324.07,"endTime":2332.575,"body":"obviously I get the the interruption but such like a child thing."},{"speaker":"[aaron_straker]","startTime":2332.595,"endTime":2337.118,"body":"He's like I just dude It's midday. I need the"},{"speaker":"[aaron_straker]","startTime":2332.595,"endTime":2337.118,"body":"toothpaste like what do you want me to do dad? I need the fuck"},{"speaker":"[aaron_straker]","startTime":2337.158,"endTime":2348.866,"body":"toothpaste Okay So back to the question right"},{"speaker":"[aaron_straker]","startTime":2337.158,"endTime":2348.866,"body":"yes the the lats are one of the hard things where Almost every"},{"speaker":"[aaron_straker]","startTime":2349.006,"endTime":2354.97,"body":"you know, lat exercise is generally going to"},{"speaker":"[aaron_straker]","startTime":2349.006,"endTime":2354.97,"body":"be short and overload the pullarounds are one of the best ways"},{"speaker":"[aaron_straker]","startTime":2355.25,"endTime":2362.135,"body":"that you can just modify your body positioning"},{"speaker":"[aaron_straker]","startTime":2355.25,"endTime":2362.135,"body":"to kind of facilitate that. It's not perfect by any stretch of"},{"speaker":"[aaron_straker]","startTime":2362.155,"endTime":2368.499,"body":"the imagination. There are machines out there"},{"speaker":"[aaron_straker]","startTime":2362.155,"endTime":2368.499,"body":"that have like the Prime or machines that are basically have"},{"speaker":"[aaron_straker]","startTime":2368.539,"endTime":2376.284,"body":"the cam shift or some that are even I've used"},{"speaker":"[aaron_straker]","startTime":2368.539,"endTime":2376.284,"body":"ones that just inherently are more lengthened bias. But yeah,"},{"speaker":"[aaron_straker]","startTime":2376.304,"endTime":2381.928,"body":"it's really going to be modifying body position"},{"speaker":"[aaron_straker]","startTime":2376.304,"endTime":2381.928,"body":"and through the modification of that body position, the finish"},{"speaker":"[aaron_straker]","startTime":2382.308,"endTime":2388.716,"body":"finishing portion of the isn't normally like"},{"speaker":"[aaron_straker]","startTime":2382.308,"endTime":2388.716,"body":"as shortened as you would otherwise be so that you're spending"},{"speaker":"[aaron_straker]","startTime":2388.756,"endTime":2397.729,"body":"more time or more of the movement in the lengthened"},{"speaker":"[aaron_straker]","startTime":2388.756,"endTime":2397.729,"body":"position there. Anything else you want to add on the back end"},{"speaker":"[aaron_straker]","startTime":2397.749,"endTime":2398.049,"body":"of that one?"},{"speaker":"[bryan]","startTime":2398.05,"endTime":2402.993,"body":"Yeah, I mean the other thing would just be using all"},{"speaker":"[bryan]","startTime":2398.05,"endTime":2402.993,"body":"those techniques that we just talked about in the question right"},{"speaker":"[bryan]","startTime":2403.013,"endTime":2410.178,"body":"before this Like partials reverse drop sets length and"},{"speaker":"[bryan]","startTime":2403.013,"endTime":2410.178,"body":"sets stuff like that And so my favorite now is the length and"},{"speaker":"[bryan]","startTime":2410.218,"endTime":2416.662,"body":"set I pretty much use that all the time For back work"},{"speaker":"[bryan]","startTime":2410.218,"endTime":2416.662,"body":"by the time I get to week three in a mess So I'm doing length"},{"speaker":"[bryan]","startTime":2416.682,"endTime":2424.187,"body":"and sets where I'll do the first set is full range of"},{"speaker":"[bryan]","startTime":2416.682,"endTime":2424.187,"body":"motion and I'll say try to get eight reps and then I will add"},{"speaker":"[bryan]","startTime":2424.247,"endTime":2431.293,"body":"20 to 25 percent weight to that eight rep set and then"},{"speaker":"[bryan]","startTime":2424.247,"endTime":2431.293,"body":"for my second set I match the reps that I get to the first set"},{"speaker":"[bryan]","startTime":2431.734,"endTime":2438.421,"body":"but it usually will end up being something like three"},{"speaker":"[bryan]","startTime":2431.734,"endTime":2438.421,"body":"full reps and then five like really gnarly hard lengthened partials"},{"speaker":"[bryan]","startTime":2439.081,"endTime":2445.508,"body":"to equal the eight reps that I got on the prior set and"},{"speaker":"[bryan]","startTime":2439.081,"endTime":2445.508,"body":"so that's that's really my favorite way to do it and it's been"},{"speaker":"[bryan]","startTime":2445.548,"endTime":2447.029,"body":"great for for my lats I think."},{"speaker":"[aaron_straker]","startTime":2448.59,"endTime":2453.64,"body":"Yeah, that was a great additional point to bring"},{"speaker":"[aaron_straker]","startTime":2448.59,"endTime":2453.64,"body":"up. I do have that in one of my back day too, and the length"},{"speaker":"[aaron_straker]","startTime":2453.68,"endTime":2456.727,"body":"and partials, and it's, I do really, really like"},{"speaker":"[aaron_straker]","startTime":2453.68,"endTime":2456.727,"body":"it."},{"speaker":"[bryan]","startTime":2459.493,"endTime":2465.647,"body":"What's the next one? What do you think? Should you use"},{"speaker":"[bryan]","startTime":2459.493,"endTime":2465.647,"body":"more free weight and plate-loaded machines instead of cables"},{"speaker":"[bryan]","startTime":2465.667,"endTime":2466.429,"body":"for hypertrophy?"},{"speaker":"[aaron_straker]","startTime":2471.37,"endTime":2478.674,"body":"I feel like it's way too open-ended of a question,"},{"speaker":"[aaron_straker]","startTime":2471.37,"endTime":2478.674,"body":"depending on what you have access to."},{"speaker":"[aaron_straker]","startTime":2481.937,"endTime":2491.623,"body":"Yeah, it's a really, really open-ended question."},{"speaker":"[aaron_straker]","startTime":2481.937,"endTime":2491.623,"body":"I think the free weight or plate-loaded machines are probably"},{"speaker":"[aaron_straker]","startTime":2492.524,"endTime":2497.187,"body":"simpler because there is less nuance in the setup."},{"speaker":"[aaron_straker]","startTime":2501.47,"endTime":2509.535,"body":"Um, gym experience years grow just through spending"},{"speaker":"[aaron_straker]","startTime":2501.47,"endTime":2509.535,"body":"more time doing you learn little bits and pieces of things. Like,"},{"speaker":"[aaron_straker]","startTime":2509.675,"endTime":2517.0,"body":"Oh, if I put my shoulder in this position, it,"},{"speaker":"[aaron_straker]","startTime":2509.675,"endTime":2517.0,"body":"I get a better, you know, stimulus, those sorts of things. I"},{"speaker":"[aaron_straker]","startTime":2517.02,"endTime":2527.627,"body":"would say like as you progress as the years go"},{"speaker":"[aaron_straker]","startTime":2517.02,"endTime":2527.627,"body":"by, um, cables will probably have a larger capacity for utility,"},{"speaker":"[aaron_straker]","startTime":2527.727,"endTime":2534.812,"body":"but that is in correspondence with the knowledge"},{"speaker":"[aaron_straker]","startTime":2527.727,"endTime":2534.812,"body":"that you have. accumulated over the years of lifting. Now, if"},{"speaker":"[aaron_straker]","startTime":2534.892,"endTime":2541.917,"body":"you, let's say, you're you've been lifting for"},{"speaker":"[aaron_straker]","startTime":2534.892,"endTime":2541.917,"body":"like a year and you, I don't know, you meet a gym friend who's"},{"speaker":"[aaron_straker]","startTime":2541.937,"endTime":2546.86,"body":"like much more experienced or you hire a coach"},{"speaker":"[aaron_straker]","startTime":2541.937,"endTime":2546.86,"body":"that's like super, super experienced like Brian or something"},{"speaker":"[aaron_straker]","startTime":2546.88,"endTime":2553.624,"body":"like that, that could further facilitate you"},{"speaker":"[aaron_straker]","startTime":2546.88,"endTime":2553.624,"body":"sooner because you have a really good resource. But I would say"},{"speaker":"[aaron_straker]","startTime":2554.065,"endTime":2564.797,"body":"if I was answering this question to the largest"},{"speaker":"[aaron_straker]","startTime":2554.065,"endTime":2564.797,"body":"motorist general gym population, I yes, you should use more free"},{"speaker":"[aaron_straker]","startTime":2564.837,"endTime":2570.429,"body":"weight or plate loaded machines earlier on simply"},{"speaker":"[aaron_straker]","startTime":2564.837,"endTime":2570.429,"body":"due to the simplicity of setting them up."},{"speaker":"[bryan]","startTime":2572.07,"endTime":2579.234,"body":"Yeah, I mean, that's probably well said. I can't say"},{"speaker":"[bryan]","startTime":2572.07,"endTime":2579.234,"body":"I argue with that. And I think most people's journey resonates"},{"speaker":"[bryan]","startTime":2579.274,"endTime":2586.639,"body":"with that. Like most people don't get super deep into"},{"speaker":"[bryan]","startTime":2579.274,"endTime":2586.639,"body":"cable training until after they've spent plenty of years with"},{"speaker":"[bryan]","startTime":2586.659,"endTime":2593.364,"body":"free weights or I guess, plate loaded machines. And then"},{"speaker":"[bryan]","startTime":2586.659,"endTime":2593.364,"body":"this actually was a same question asked by one that I just skipped"},{"speaker":"[bryan]","startTime":2593.444,"endTime":2600.969,"body":"over. And it's a similar question too, because the guy"},{"speaker":"[bryan]","startTime":2593.444,"endTime":2600.969,"body":"asked hammer strength press versus dumbbell press for the sternal"},{"speaker":"[bryan]","startTime":2601.009,"endTime":2608.754,"body":"region. And then should I use cables for the short position?"},{"speaker":"[bryan]","startTime":2601.009,"endTime":2608.754,"body":"And I actually think that that question sort of answers the other"},{"speaker":"[bryan]","startTime":2608.794,"endTime":2615.859,"body":"question too. They're kind of like tied together very"},{"speaker":"[bryan]","startTime":2608.794,"endTime":2615.859,"body":"similarly in that, yeah, you should probably use cables more"},{"speaker":"[bryan]","startTime":2615.879,"endTime":2622.024,"body":"for the short position and use pressing for the, for"},{"speaker":"[bryan]","startTime":2615.879,"endTime":2622.024,"body":"the length and position. So I think that's a great approach."},{"speaker":"[bryan]","startTime":2622.064,"endTime":2627.287,"body":"And then if you want to know what's better, the hammer"},{"speaker":"[bryan]","startTime":2622.064,"endTime":2627.287,"body":"strength press or a dumbbell press, I think that very much depends"},{"speaker":"[bryan]","startTime":2627.327,"endTime":2630.109,"body":"on you. And I can't, I can't give you that answer."},{"speaker":"[aaron_straker]","startTime":2632.43,"endTime":2640.595,"body":"Yeah, I concur there the cables in the short"},{"speaker":"[aaron_straker]","startTime":2632.43,"endTime":2640.595,"body":"position, especially like obviously a fly or even just like a"},{"speaker":"[aaron_straker]","startTime":2640.655,"endTime":2645.238,"body":"seated upright like cable chest press, you know,"},{"speaker":"[aaron_straker]","startTime":2640.655,"endTime":2645.238,"body":"is another one, you're still going to get the stretch, but it's"},{"speaker":"[aaron_straker]","startTime":2645.478,"endTime":2646.899,"body":"very, very shortened overload."},{"speaker":"[bryan]","startTime":2647.994,"endTime":2648.127,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":2648.0,"endTime":2654.464,"body":"And then the first part of it, the hammer, hammer"},{"speaker":"[aaron_straker]","startTime":2648.0,"endTime":2654.464,"body":"strength press versus DB press, it really depends, right? The"},{"speaker":"[aaron_straker]","startTime":2654.544,"endTime":2661.469,"body":"interesting or the potentially hard thing with"},{"speaker":"[aaron_straker]","startTime":2654.544,"endTime":2661.469,"body":"certain machines is it they make, they make assumptions around."},{"speaker":"[aaron_straker]","startTime":2662.67,"endTime":2669.254,"body":"the arch, the arc of the movement arc there."},{"speaker":"[aaron_straker]","startTime":2662.67,"endTime":2669.254,"body":"And if you're maybe someone who's quite large or someone who's,"},{"speaker":"[aaron_straker]","startTime":2669.314,"endTime":2676.839,"body":"you know, much smaller, those positions might"},{"speaker":"[aaron_straker]","startTime":2669.314,"endTime":2676.839,"body":"be a little bit outside of what feels natural for you. But like"},{"speaker":"[aaron_straker]","startTime":2676.859,"endTime":2681.282,"body":"Brian said, it's going to have to be a personal"},{"speaker":"[aaron_straker]","startTime":2676.859,"endTime":2681.282,"body":"preference. And I would recommend swapping through both because"},{"speaker":"[aaron_straker]","startTime":2681.322,"endTime":2688.527,"body":"it's, let's say you run the hammer strength press"},{"speaker":"[aaron_straker]","startTime":2681.322,"endTime":2688.527,"body":"for 16 weeks and you can't get any more progress out of it. Maybe"},{"speaker":"[aaron_straker]","startTime":2688.547,"endTime":2696.984,"body":"it's time to bring in, you know, the dumbbell"},{"speaker":"[aaron_straker]","startTime":2688.547,"endTime":2696.984,"body":"press at a slightly different um, articulation of your like incline"},{"speaker":"[aaron_straker]","startTime":2697.104,"endTime":2698.508,"body":"slash decline sort of thing."},{"speaker":"[bryan]","startTime":2700.572,"endTime":2707.042,"body":"Yep. Yep. I know you've probably thought about this next"},{"speaker":"[bryan]","startTime":2700.572,"endTime":2707.042,"body":"one, Aaron. With the introduction of AI and increasing speed"},{"speaker":"[bryan]","startTime":2707.102,"endTime":2711.469,"body":"of development, how are you thinking about your business"},{"speaker":"[bryan]","startTime":2707.102,"endTime":2711.469,"body":"and do you plan to pivot to anything?"},{"speaker":"[aaron_straker]","startTime":2713.45,"endTime":2718.813,"body":"I wonder if this means like a coach, is it like"},{"speaker":"[aaron_straker]","startTime":2713.45,"endTime":2718.813,"body":"from a coaching question standpoint,"},{"speaker":"[bryan]","startTime":2719.371,"endTime":2719.613,"body":"I think"},{"speaker":"[aaron_straker]","startTime":2719.534,"endTime":2719.774,"body":"or"},{"speaker":"[bryan]","startTime":2719.653,"endTime":2721.449,"body":"so. Yeah. I think so. Yeah."},{"speaker":"[aaron_straker]","startTime":2721.415,"endTime":2730.761,"body":"yeah, to be completely honest, I'm not concerned."},{"speaker":"[aaron_straker]","startTime":2721.415,"endTime":2730.761,"body":"And this is, I mean, you could do an entire podcast, I think,"},{"speaker":"[aaron_straker]","startTime":2730.821,"endTime":2739.407,"body":"on this. So many people think of coaching as"},{"speaker":"[aaron_straker]","startTime":2730.821,"endTime":2739.407,"body":"just like setting macros and that sort of thing. Like you can,"},{"speaker":"[aaron_straker]","startTime":2739.507,"endTime":2748.493,"body":"any AI can do that, but I guarantee you, The"},{"speaker":"[aaron_straker]","startTime":2739.507,"endTime":2748.493,"body":"the benefit in coaching is someone who understands the game and"},{"speaker":"[aaron_straker]","startTime":2748.573,"endTime":2756.098,"body":"where that fits into your life accountability"},{"speaker":"[aaron_straker]","startTime":2748.573,"endTime":2756.098,"body":"is a huge part of it and saving you from yourself and your habits"},{"speaker":"[aaron_straker]","startTime":2756.118,"endTime":2761.582,"body":"and in the pressure and that sort of thing and"},{"speaker":"[aaron_straker]","startTime":2756.118,"endTime":2761.582,"body":"We've talked about this on the podcast before when you spend"},{"speaker":"[aaron_straker]","startTime":2761.682,"endTime":2769.707,"body":"money on something right us as humans have a"},{"speaker":"[aaron_straker]","startTime":2761.682,"endTime":2769.707,"body":"just a very Interesting relationship with our own money. It changes"},{"speaker":"[aaron_straker]","startTime":2769.727,"endTime":2781.075,"body":"your commitment to something, right? You can"},{"speaker":"[aaron_straker]","startTime":2769.727,"endTime":2781.075,"body":"put Hey, give me a meal plan for 2000 calories and a training"},{"speaker":"[aaron_straker]","startTime":2781.115,"endTime":2791.021,"body":"program into like chat GPT for, you might follow"},{"speaker":"[aaron_straker]","startTime":2781.115,"endTime":2791.021,"body":"it for like five days. If you sign up with me for coaching and"},{"speaker":"[aaron_straker]","startTime":2791.041,"endTime":2797.606,"body":"we have that like communication and I give you"},{"speaker":"[aaron_straker]","startTime":2791.041,"endTime":2797.606,"body":"like active directions on week one because of the money that"},{"speaker":"[aaron_straker]","startTime":2797.646,"endTime":2803.87,"body":"you spent and you don't want to waste it, it"},{"speaker":"[aaron_straker]","startTime":2797.646,"endTime":2803.87,"body":"will bring out a different level of accountability ended here"},{"speaker":"[aaron_straker]","startTime":2803.95,"endTime":2811.277,"body":"and said overall progression towards the goal"},{"speaker":"[aaron_straker]","startTime":2803.95,"endTime":2811.277,"body":"from you. So yeah, I think AI can do a lot of like your entry"},{"speaker":"[aaron_straker]","startTime":2811.317,"endTime":2822.987,"body":"level, um, sort of information, but the, what"},{"speaker":"[aaron_straker]","startTime":2811.317,"endTime":2822.987,"body":"it cannot replace is the human aspect of the problem. And that's"},{"speaker":"[aaron_straker]","startTime":2823.007,"endTime":2825.449,"body":"where like good coaching will always be there."},{"speaker":"[bryan]","startTime":2827.69,"endTime":2833.874,"body":"Yeah, that was super well said. I agree. It just like"},{"speaker":"[bryan]","startTime":2827.69,"endTime":2833.874,"body":"it can't replace the human element. Like you said being there,"},{"speaker":"[bryan]","startTime":2834.674,"endTime":2841.139,"body":"it can write a fine program like I'm sure AI can write"},{"speaker":"[bryan]","startTime":2834.674,"endTime":2841.139,"body":"good programming and stuff like that but it definitely can't"},{"speaker":"[bryan]","startTime":2841.159,"endTime":2849.064,"body":"create the community that that's created as well and"},{"speaker":"[bryan]","startTime":2841.159,"endTime":2849.064,"body":"that kind of personal touch of coming in and like you know having"},{"speaker":"[bryan]","startTime":2849.084,"endTime":2855.648,"body":"that group in Facebook and you're getting responses from"},{"speaker":"[bryan]","startTime":2849.084,"endTime":2855.648,"body":"the owner of the company who's doing the programming and so things"},{"speaker":"[bryan]","startTime":2855.668,"endTime":2862.078,"body":"like that you can't replace. And I'm sure it's going"},{"speaker":"[bryan]","startTime":2855.668,"endTime":2862.078,"body":"to hurt some businesses. Like,"},{"speaker":"[aaron_straker]","startTime":2862.153,"endTime":2862.486,"body":"Oh yeah."},{"speaker":"[bryan]","startTime":2862.338,"endTime":2868.289,"body":"I'm sure it will. But the cream of the crop will rise"},{"speaker":"[bryan]","startTime":2862.338,"endTime":2868.289,"body":"to the top type thing, right?"},{"speaker":"[aaron_straker]","startTime":2869.19,"endTime":2871.708,"body":"Always, always. I love that statement, yeah."},{"speaker":"[bryan]","startTime":2874.176,"endTime":2881.289,"body":"Given you both work in an aesthetic field, do you plan"},{"speaker":"[bryan]","startTime":2874.176,"endTime":2881.289,"body":"on retiring? If so, what does retirement look like for you?"},{"speaker":"[aaron_straker]","startTime":2885.951,"endTime":2888.528,"body":"I think, again, this is another great question."},{"speaker":"[aaron_straker]","startTime":2892.35,"endTime":2899.795,"body":"I would imagine at some point my life will look"},{"speaker":"[aaron_straker]","startTime":2892.35,"endTime":2899.795,"body":"different than it does right now in terms of my business and"},{"speaker":"[aaron_straker]","startTime":2899.875,"endTime":2908.62,"body":"in the, um, the ways that I make money and especially"},{"speaker":"[aaron_straker]","startTime":2899.875,"endTime":2908.62,"body":"the, the percentages of the, the income and stuff that comes"},{"speaker":"[aaron_straker]","startTime":2908.7,"endTime":2916.606,"body":"in. But I think like any kind of entrepreneur,"},{"speaker":"[aaron_straker]","startTime":2908.7,"endTime":2916.606,"body":"like everyone's entrepreneurial journey transitions over time."},{"speaker":"[aaron_straker]","startTime":2916.666,"endTime":2926.692,"body":"And I have aspirations that are outside of just"},{"speaker":"[aaron_straker]","startTime":2916.666,"endTime":2926.692,"body":"a full coaching roster. sort of thing. And the last question,"},{"speaker":"[aaron_straker]","startTime":2926.853,"endTime":2934.157,"body":"or the last thing that I will touch on there,"},{"speaker":"[aaron_straker]","startTime":2926.853,"endTime":2934.157,"body":"this is something that I picked up about midway through last"},{"speaker":"[aaron_straker]","startTime":2934.197,"endTime":2941.182,"body":"year. And if you kind of go back through my social"},{"speaker":"[aaron_straker]","startTime":2934.197,"endTime":2941.182,"body":"media, you'll pick up on this. I wanted to learn how to sell"},{"speaker":"[aaron_straker]","startTime":2941.222,"endTime":2946.786,"body":"without relying on my physique. Right, and if"},{"speaker":"[aaron_straker]","startTime":2941.222,"endTime":2946.786,"body":"you've noticed, there's not a lot of, you know, shirtless photos"},{"speaker":"[aaron_straker]","startTime":2946.806,"endTime":2954.671,"body":"or anything like that of me anymore. Even though"},{"speaker":"[aaron_straker]","startTime":2946.806,"endTime":2954.671,"body":"from a physique standpoint, I'm not very lean right now, but"},{"speaker":"[aaron_straker]","startTime":2955.352,"endTime":2960.755,"body":"I will have the best physique I've ever had in"},{"speaker":"[aaron_straker]","startTime":2955.352,"endTime":2960.755,"body":"a few months. There's not a doubt in my mind there, but I don't"},{"speaker":"[aaron_straker]","startTime":2960.795,"endTime":2966.699,"body":"want to have to rely on my physique and how I"},{"speaker":"[aaron_straker]","startTime":2960.795,"endTime":2966.699,"body":"look to sell coaching and to have a full roster. I want to do"},{"speaker":"[aaron_straker]","startTime":2966.719,"endTime":2972.743,"body":"that through my brain and my information and"},{"speaker":"[aaron_straker]","startTime":2966.719,"endTime":2972.743,"body":"the way I communicate sort of thing because what's going to happen"},{"speaker":"[aaron_straker]","startTime":2972.783,"endTime":2978.927,"body":"is people will look at that and they're like,"},{"speaker":"[aaron_straker]","startTime":2972.783,"endTime":2978.927,"body":"oh man, this guy, I hope. I hope people will look at it and they'll"},{"speaker":"[aaron_straker]","startTime":2978.947,"endTime":2983.35,"body":"say, yeah, this guy knows what he's talking about"},{"speaker":"[aaron_straker]","startTime":2978.947,"endTime":2983.35,"body":"and stuff like, but what does he look like? Then it's the cherry"},{"speaker":"[aaron_straker]","startTime":2983.39,"endTime":2990.036,"body":"on top. Oh yeah, I walk the walk, I practice"},{"speaker":"[aaron_straker]","startTime":2983.39,"endTime":2990.036,"body":"what I preach, but I don't wanna be required to sell that because"},{"speaker":"[aaron_straker]","startTime":2990.056,"endTime":2997.102,"body":"there's a sea of people that do that and then"},{"speaker":"[aaron_straker]","startTime":2990.056,"endTime":2997.102,"body":"you get in and you realize it, you get subpar coaching or AI"},{"speaker":"[aaron_straker]","startTime":2997.162,"endTime":3004.068,"body":"generated trading programs and shit like that"},{"speaker":"[aaron_straker]","startTime":2997.162,"endTime":3004.068,"body":"because the industry is full of sharks, but again, the cream"},{"speaker":"[aaron_straker]","startTime":3004.448,"endTime":3005.889,"body":"always rise to the top sort of thing."},{"speaker":"[bryan]","startTime":3007.81,"endTime":3012.833,"body":"Yeah, dude, you were on fire with your answers today."},{"speaker":"[bryan]","startTime":3007.81,"endTime":3012.833,"body":"You've been smashing it. There's a lot of times I'm just like,"},{"speaker":"[bryan]","startTime":3012.853,"endTime":3019.277,"body":"yeah, you basically said everything. I think it's funny"},{"speaker":"[bryan]","startTime":3012.853,"endTime":3019.277,"body":"that the aesthetic was thrown in there, though, like it's insinuating"},{"speaker":"[bryan]","startTime":3019.317,"endTime":3024.621,"body":"like, yo, you're about to be old one day, dude. What"},{"speaker":"[bryan]","startTime":3019.317,"endTime":3024.621,"body":"are you gonna do? Which is true, but"},{"speaker":"[bryan]","startTime":3027.643,"endTime":3036.489,"body":"I do think about retiring. I think it doesn't mean that"},{"speaker":"[bryan]","startTime":3027.643,"endTime":3036.489,"body":"I'm gonna completely separate from the things that I love in"},{"speaker":"[bryan]","startTime":3036.509,"endTime":3044.334,"body":"the fitness industry, it would be like a financial freedom"},{"speaker":"[bryan]","startTime":3036.509,"endTime":3044.334,"body":"that then allows me to kind of work on whatever I want to work"},{"speaker":"[bryan]","startTime":3044.474,"endTime":3050.778,"body":"on, whatever that is at that time. And so there's like"},{"speaker":"[bryan]","startTime":3044.474,"endTime":3050.778,"body":"a part of me that's always wanted to write a book of some sort."},{"speaker":"[bryan]","startTime":3050.818,"endTime":3056.842,"body":"I've talked about this on one of our episodes maybe a"},{"speaker":"[bryan]","startTime":3050.818,"endTime":3056.842,"body":"year ago, the influence that the John McCollum stories had on"},{"speaker":"[bryan]","startTime":3056.882,"endTime":3062.926,"body":"me where he kind of told them in a manner that was teaching"},{"speaker":"[bryan]","startTime":3068.13,"endTime":3076.916,"body":"I guess semi-fictional characters. But something like"},{"speaker":"[bryan]","startTime":3068.13,"endTime":3076.916,"body":"that would be really cool and something I would like to do, but"},{"speaker":"[bryan]","startTime":3077.036,"endTime":3083.92,"body":"I don't have the time to do that in the foreseeable future"},{"speaker":"[bryan]","startTime":3077.036,"endTime":3083.92,"body":"with everything else going on, you know, like family and job"},{"speaker":"[bryan]","startTime":3083.98,"endTime":3096.289,"body":"and all that sort of thing. So yeah, and I hope to always"},{"speaker":"[bryan]","startTime":3083.98,"endTime":3096.289,"body":"be aesthetic as fuck. I mean, that is the ultimate goal. Hopefully"},{"speaker":"[bryan]","startTime":3096.329,"endTime":3104.194,"body":"if I can stay healthy and disease free, that there's"},{"speaker":"[bryan]","startTime":3096.329,"endTime":3104.194,"body":"really no reason that I can't continue to have a high level of"},{"speaker":"[bryan]","startTime":3104.254,"endTime":3112.06,"body":"muscle mass and be relatively lean and keep taking care"},{"speaker":"[bryan]","startTime":3104.254,"endTime":3112.06,"body":"of myself. And so even if I'm 70, I'm gonna be selling programs"},{"speaker":"[bryan]","startTime":3112.46,"endTime":3119.586,"body":"to the 70 year olds at the nursing home who wanna look"},{"speaker":"[bryan]","startTime":3112.46,"endTime":3119.586,"body":"just like this dude who's not at the nursing home. So whatever"},{"speaker":"[bryan]","startTime":3119.606,"endTime":3124.649,"body":"it is, there's a solution to the problem. But yeah, that's"},{"speaker":"[bryan]","startTime":3119.606,"endTime":3124.649,"body":"my kind of answer that I'm gonna give you. And I'll see you next"},{"speaker":"[bryan]","startTime":3124.669,"endTime":3124.75,"body":"time."},{"speaker":"[aaron_straker]","startTime":3125.97,"endTime":3130.813,"body":"The I'll have one last little part here and then"},{"speaker":"[aaron_straker]","startTime":3125.97,"endTime":3130.813,"body":"then we'll kind of move on This was something that did it used"},{"speaker":"[aaron_straker]","startTime":3130.833,"endTime":3138.418,"body":"to concern me more so and I would imagine this"},{"speaker":"[aaron_straker]","startTime":3130.833,"endTime":3138.418,"body":"question is probably coming from someone who's a little bit younger"},{"speaker":"[aaron_straker]","startTime":3140.299,"endTime":3151.027,"body":"I Have I have and have had some clients who have"},{"speaker":"[aaron_straker]","startTime":3140.299,"endTime":3151.027,"body":"really Extended my understanding of what is possible, you know,"},{"speaker":"[aaron_straker]","startTime":3151.067,"endTime":3159.152,"body":"I have a client my longest running client His"},{"speaker":"[aaron_straker]","startTime":3151.067,"endTime":3159.152,"body":"name is Jeremy He is 46, I believe. He might be getting close"},{"speaker":"[aaron_straker]","startTime":3159.172,"endTime":3167.998,"body":"to 47 soon in amazing shape. Very high athletic"},{"speaker":"[aaron_straker]","startTime":3159.172,"endTime":3167.998,"body":"ability, plays flag football, like competitive flag football"},{"speaker":"[aaron_straker]","startTime":3168.318,"endTime":3176.063,"body":"in his stud. That one has been really, really"},{"speaker":"[aaron_straker]","startTime":3168.318,"endTime":3176.063,"body":"cool for me. We're about to get him in the best shape he's ever"},{"speaker":"[aaron_straker]","startTime":3176.103,"endTime":3180.926,"body":"been in for this upcoming season sort of thing,"},{"speaker":"[aaron_straker]","startTime":3176.103,"endTime":3180.926,"body":"which is always really, really fun. I have another client who"},{"speaker":"[aaron_straker]","startTime":3181.027,"endTime":3193.635,"body":"is 51, maybe 52. Jacked and lean and he's uh,"},{"speaker":"[aaron_straker]","startTime":3181.027,"endTime":3193.635,"body":"yeah, that was another one. I was like I'm almost excited For"},{"speaker":"[aaron_straker]","startTime":3193.655,"endTime":3199.879,"body":"the aging because I I've seen what's possible."},{"speaker":"[aaron_straker]","startTime":3193.655,"endTime":3199.879,"body":"You know, this guy's six foot five eleven six foot two hundred"},{"speaker":"[aaron_straker]","startTime":3199.899,"endTime":3205.563,"body":"and five pounds Pretty much looks like me and"},{"speaker":"[aaron_straker]","startTime":3199.899,"endTime":3205.563,"body":"you Brian at like 51 and I'm like Okay,"},{"speaker":"[bryan]","startTime":3205.47,"endTime":3206.44,"body":"That's goals right there"},{"speaker":"[aaron_straker]","startTime":3206.303,"endTime":3206.463,"body":"like"},{"speaker":"[bryan]","startTime":3206.46,"endTime":3206.682,"body":"man."},{"speaker":"[aaron_straker]","startTime":3206.684,"endTime":3214.289,"body":"yeah, like it's it's doable sort of thing So"},{"speaker":"[aaron_straker]","startTime":3206.684,"endTime":3214.289,"body":"I know like that that gives me 15 16 years still of this still"},{"speaker":"[aaron_straker]","startTime":3214.309,"endTime":3221.645,"body":"looking more or less exactly the same. I am excited"},{"speaker":"[aaron_straker]","startTime":3214.309,"endTime":3221.645,"body":"for that and I think I'm much less concerned about it than I"},{"speaker":"[aaron_straker]","startTime":3221.726,"endTime":3223.049,"body":"used to"},{"speaker":"[bryan]","startTime":3222.611,"endTime":3222.795,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3223.089,"endTime":3223.189,"body":"be."},{"speaker":"[bryan]","startTime":3223.204,"endTime":3223.347,"body":"cool."},{"speaker":"[aaron_straker]","startTime":3226.612,"endTime":3231.802,"body":"Okay, this one is for you, Brian. What have you"},{"speaker":"[aaron_straker]","startTime":3226.612,"endTime":3231.802,"body":"enjoyed training in a commercial gym now that you're back in"},{"speaker":"[aaron_straker]","startTime":3231.842,"endTime":3235.869,"body":"San Diego for a little bit versus things you"},{"speaker":"[aaron_straker]","startTime":3231.842,"endTime":3235.869,"body":"miss at the home gym?"},{"speaker":"[bryan]","startTime":3237.63,"endTime":3249.558,"body":"Yeah, I think there is really only one or maybe two things"},{"speaker":"[bryan]","startTime":3237.63,"endTime":3249.558,"body":"that I really am happy and love about being out here at the commercial"},{"speaker":"[bryan]","startTime":3249.618,"endTime":3258.083,"body":"gym. One is the hammer strength leg curl that I talked"},{"speaker":"[bryan]","startTime":3249.618,"endTime":3258.083,"body":"about on a prior episode. It's super good. My leg curl is solid,"},{"speaker":"[bryan]","startTime":3258.684,"endTime":3265.548,"body":"but I really don't like it's really hard to grip onto"},{"speaker":"[bryan]","startTime":3258.684,"endTime":3265.548,"body":"as I'm prone forward with my body to pre-stretch the hamstrings."},{"speaker":"[bryan]","startTime":3265.969,"endTime":3272.793,"body":"I don't really have to hold on to and this thing has"},{"speaker":"[bryan]","startTime":3265.969,"endTime":3272.793,"body":"the little handles that I can use and it has another bar that"},{"speaker":"[bryan]","startTime":3272.833,"endTime":3280.238,"body":"comes over the top so I can reach like handles with one"},{"speaker":"[bryan]","startTime":3272.833,"endTime":3280.238,"body":"hand and kind of drape my arm over the other bar. So I really"},{"speaker":"[bryan]","startTime":3280.278,"endTime":3290.305,"body":"like that. And then I feel like there was some, oh yeah,"},{"speaker":"[bryan]","startTime":3280.278,"endTime":3290.305,"body":"the other one is the unilateral chest supported T-bar row thing."},{"speaker":"[bryan]","startTime":3290.325,"endTime":3298.37,"body":"Actually, it's not, yeah, it's not even a T-bar. It's"},{"speaker":"[bryan]","startTime":3290.325,"endTime":3298.37,"body":"a unilateral chest supported row machine. And so you basically"},{"speaker":"[bryan]","startTime":3298.39,"endTime":3305.195,"body":"like stand and drape your chest over this thing. And"},{"speaker":"[bryan]","startTime":3298.39,"endTime":3305.195,"body":"then the handles are D handles. So they rotate and you can just"},{"speaker":"[bryan]","startTime":3305.275,"endTime":3313.961,"body":"line it up so perfect for the rear delts with so much"},{"speaker":"[bryan]","startTime":3305.275,"endTime":3313.961,"body":"stability. It's, um, it's savage. I'm actually, uh, really going"},{"speaker":"[bryan]","startTime":3313.981,"endTime":3322.166,"body":"to miss it. But I think that I can emulate it pretty"},{"speaker":"[bryan]","startTime":3313.981,"endTime":3322.166,"body":"close by using a, uh, similar draped position and either using"},{"speaker":"[bryan]","startTime":3322.226,"endTime":3329.371,"body":"a cable or if not, definitely a dumbbell. So I may be"},{"speaker":"[bryan]","startTime":3322.226,"endTime":3329.371,"body":"trying to do some home creation. with that one. But for the most"},{"speaker":"[bryan]","startTime":3329.411,"endTime":3336.235,"body":"part, I really miss my equipment at home. Like I think"},{"speaker":"[bryan]","startTime":3329.411,"endTime":3336.235,"body":"both of my quad machines, my pendulum and my leg press hack thing"},{"speaker":"[bryan]","startTime":3337.216,"endTime":3346.963,"body":"are both preferable to the arsenal hack that I've been"},{"speaker":"[bryan]","startTime":3337.216,"endTime":3346.963,"body":"using here. And the cables are cables, like I guess it's cool"},{"speaker":"[bryan]","startTime":3346.983,"endTime":3354.067,"body":"having a functional trainer with arms that move. I guess"},{"speaker":"[bryan]","startTime":3346.983,"endTime":3354.067,"body":"I like the grabbing of the other arm for stability when I'm doing"},{"speaker":"[bryan]","startTime":3354.107,"endTime":3354.688,"body":"a single arm"},{"speaker":"[bryan]","startTime":3357.931,"endTime":3362.289,"body":"But yeah, nothing really like Supermajor, mostly excited"},{"speaker":"[bryan]","startTime":3357.931,"endTime":3362.289,"body":"to get back to the home gym."},{"speaker":"[bryan]","startTime":3367.03,"endTime":3375.256,"body":"Best program of mine for hypertrophy in a CrossFit style"},{"speaker":"[bryan]","startTime":3367.03,"endTime":3375.256,"body":"gym. That would be the physique program. If you're doing Evolved,"},{"speaker":"[bryan]","startTime":3376.297,"endTime":3385.543,"body":"Global Physique would be for commercial gyms, just standard"},{"speaker":"[bryan]","startTime":3376.297,"endTime":3385.543,"body":"physique. And if you're doing Paragon, it would be the Home Gym"},{"speaker":"[bryan]","startTime":3385.583,"endTime":3392.527,"body":"Physique Program, which is part of our new menu that"},{"speaker":"[bryan]","startTime":3385.583,"endTime":3392.527,"body":"drops on April 10th. We're going to have a physique program just"},{"speaker":"[bryan]","startTime":3392.587,"endTime":3402.277,"body":"made for the Home Gym Either one of those would be good."},{"speaker":"[bryan]","startTime":3392.587,"endTime":3402.277,"body":"Next one, I will kick over to you because I do not have an answer"},{"speaker":"[bryan]","startTime":3402.317,"endTime":3410.707,"body":"to this one at all. I love egg whites. Some people say"},{"speaker":"[bryan]","startTime":3402.317,"endTime":3410.707,"body":"they are a poor protein source. Is it bad to get over 50% of"},{"speaker":"[bryan]","startTime":3410.747,"endTime":3412.469,"body":"my daily protein from egg whites?"},{"speaker":"[aaron_straker]","startTime":3414.91,"endTime":3422.155,"body":"So I'm not sure where people saying they're a"},{"speaker":"[aaron_straker]","startTime":3414.91,"endTime":3422.155,"body":"poor protein source comes from Egg whites are a complete protein"},{"speaker":"[aaron_straker]","startTime":3422.195,"endTime":3430.04,"body":"source. They have you know, leucine isoleucine"},{"speaker":"[aaron_straker]","startTime":3422.195,"endTime":3430.04,"body":"And all of the other Amino acids to make them a complete protein"},{"speaker":"[aaron_straker]","startTime":3430.08,"endTime":3437.445,"body":"source. I wouldn't say they are a poor protein"},{"speaker":"[aaron_straker]","startTime":3430.08,"endTime":3437.445,"body":"source The large caveat with egg whites is you need to cook them"},{"speaker":"[aaron_straker]","startTime":3438.265,"endTime":3444.449,"body":"If you are putting them in like a smoothie or"},{"speaker":"[aaron_straker]","startTime":3438.265,"endTime":3444.449,"body":"adding them to your protein shake or whatever the bioavailability"},{"speaker":"[aaron_straker]","startTime":3444.57,"endTime":3454.256,"body":"of uncooked egg whites is quite poor, about 50%."},{"speaker":"[aaron_straker]","startTime":3444.57,"endTime":3454.256,"body":"And there's also some, I can't remember, it's called like at,"},{"speaker":"[aaron_straker]","startTime":3454.556,"endTime":3459.019,"body":"there's something with an A, I can't remember,"},{"speaker":"[aaron_straker]","startTime":3454.556,"endTime":3459.019,"body":"there's a blog post on the Strait and Nutrition Co website all"},{"speaker":"[aaron_straker]","startTime":3459.039,"endTime":3466.644,"body":"about it, but it can block like biotin, it will"},{"speaker":"[aaron_straker]","startTime":3459.039,"endTime":3466.644,"body":"compete for biotin absorption, which could be not necessarily"},{"speaker":"[aaron_straker]","startTime":3467.145,"endTime":3475.211,"body":"positive, and then it's essentially only 50%"},{"speaker":"[aaron_straker]","startTime":3467.145,"endTime":3475.211,"body":"bioavailable. So make sure you cook your egg whites. If you're"},{"speaker":"[aaron_straker]","startTime":3475.271,"endTime":3482.142,"body":"getting over 50% of your daily protein from egg"},{"speaker":"[aaron_straker]","startTime":3475.271,"endTime":3482.142,"body":"whites, I maybe you are having like three omots per day Maybe"},{"speaker":"[aaron_straker]","startTime":3482.162,"endTime":3486.669,"body":"you're not that may change That there is it bad"},{"speaker":"[aaron_straker]","startTime":3489.99,"endTime":3496.874,"body":"potentially not optimal, but there's probably"},{"speaker":"[aaron_straker]","startTime":3489.99,"endTime":3496.874,"body":"some things that would be simpler, like can we swap in whey,"},{"speaker":"[aaron_straker]","startTime":3497.314,"endTime":3505.78,"body":"you know, 30 grams of whey instead of potentially"},{"speaker":"[aaron_straker]","startTime":3497.314,"endTime":3505.78,"body":"the second serving. Varying your sources is probably going to"},{"speaker":"[aaron_straker]","startTime":3505.82,"endTime":3512.925,"body":"be beneficial, especially because there's more"},{"speaker":"[aaron_straker]","startTime":3505.82,"endTime":3512.925,"body":"to protein than simply protein, right? We get different micronutrients"},{"speaker":"[aaron_straker]","startTime":3512.965,"endTime":3522.071,"body":"of different things. I wouldn't say it's inherently"},{"speaker":"[aaron_straker]","startTime":3512.965,"endTime":3522.071,"body":"bad if you are cooking all of them. However, if you're having"},{"speaker":"[aaron_straker]","startTime":3522.131,"endTime":3528.456,"body":"50% of your daily protein from egg whites, I'm"},{"speaker":"[aaron_straker]","startTime":3522.131,"endTime":3528.456,"body":"thinking there might be some just restrictions on food sourcing"},{"speaker":"[aaron_straker]","startTime":3528.577,"endTime":3535.783,"body":"in those sorts of things. So it's not that the"},{"speaker":"[aaron_straker]","startTime":3528.577,"endTime":3535.783,"body":"egg whites are necessarily bad at that level. It's the opportunity"},{"speaker":"[aaron_straker]","startTime":3535.823,"endTime":3544.229,"body":"cost of what you could be adding into your diet,"},{"speaker":"[aaron_straker]","startTime":3535.823,"endTime":3544.229,"body":"which will probably be a net benefit to you overall."},{"speaker":"[aaron_straker]","startTime":3548.532,"endTime":3548.821,"body":"Thank you."},{"speaker":"[bryan]","startTime":3551.731,"endTime":3557.822,"body":"Yeah, you kind of cut off at the end there, so I think"},{"speaker":"[bryan]","startTime":3551.731,"endTime":3557.822,"body":"I had a little connectivity issue. But can we kick these next"},{"speaker":"[bryan]","startTime":3557.862,"endTime":3561.669,"body":"three down the road to the start of the episode after"},{"speaker":"[bryan]","startTime":3557.862,"endTime":3561.669,"body":"we take a week off?"},{"speaker":"[aaron_straker]","startTime":3562.051,"endTime":3562.888,"body":"Yep, let's do that."},{"speaker":"[bryan]","startTime":3564.35,"endTime":3568.849,"body":"Cool, three more questions to go guys. We'll hit them"},{"speaker":"[bryan]","startTime":3564.35,"endTime":3568.849,"body":"in two weeks. Remember, no ETP next week."},{"speaker":"[aaron_straker]","startTime":3569.39,"endTime":3575.989,"body":"No ATP next week. Alright guys, as always, thank"},{"speaker":"[aaron_straker]","startTime":3569.39,"endTime":3575.989,"body":"you for listening. Brian and I will catch you in two weeks from"},{"speaker":"[aaron_straker]","startTime":3576.049,"endTime":3576.189,"body":"now."}]}