{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":29.162,"endTime":32.605000000000004,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":29.162,"endTime":32.605000000000004,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":32.644999999999996,"endTime":37.61,"body":"Prosper. Today is our monthly"},{"speaker":"[Aaron Straker]","startTime":32.644999999999996,"endTime":37.61,"body":"Instagram Q\u0026A episode. We have a lot of good"},{"speaker":"[Aaron Straker]","startTime":37.65,"endTime":42.013999999999996,"body":"questions to dive into. We"},{"speaker":"[Aaron Straker]","startTime":37.65,"endTime":42.013999999999996,"body":"kind of sorted through, put some of the best"},{"speaker":"[Aaron Straker]","startTime":42.114000000000004,"endTime":44.557,"body":"ones first, and I think we're"},{"speaker":"[Aaron Straker]","startTime":42.114000000000004,"endTime":44.557,"body":"gonna have a really, really good, productive,"},{"speaker":"[Aaron Straker]","startTime":44.677,"endTime":48.501000000000005,"body":"valuable episode for you guys."},{"speaker":"[Aaron Straker]","startTime":44.677,"endTime":48.501000000000005,"body":"So as always, before we get started, Brian,"},{"speaker":"[Aaron Straker]","startTime":48.521,"endTime":51.804,"body":"do you have any updates for"},{"speaker":"[Aaron Straker]","startTime":48.521,"endTime":51.804,"body":"us? And maybe we'll keep them shorter because"},{"speaker":"[Aaron Straker]","startTime":51.824,"endTime":53.345,"body":"of the questions that we have."},{"speaker":"[Bryan Boorstein]","startTime":54.215,"endTime":59.276,"body":"Yeah, for sure. I get what"},{"speaker":"[Bryan Boorstein]","startTime":54.215,"endTime":59.276,"body":"you're insinuating. Um, yeah, I only have one"},{"speaker":"[Bryan Boorstein]","startTime":59.316,"endTime":62.697,"body":"real real big update. And"},{"speaker":"[Bryan Boorstein]","startTime":59.316,"endTime":62.697,"body":"that is that I just spent the last three days"},{"speaker":"[Bryan Boorstein]","startTime":62.757,"endTime":66.47800000000001,"body":"up in fruit doing mountain"},{"speaker":"[Bryan Boorstein]","startTime":62.757,"endTime":66.47800000000001,"body":"biking. I talked about this a little bit on"},{"speaker":"[Bryan Boorstein]","startTime":66.518,"endTime":69.57900000000001,"body":"the prior episode that I"},{"speaker":"[Bryan Boorstein]","startTime":66.518,"endTime":69.57900000000001,"body":"was excited about it, going up with three of"},{"speaker":"[Bryan Boorstein]","startTime":69.59899999999999,"endTime":75.561,"body":"my buds camping, they have"},{"speaker":"[Bryan Boorstein]","startTime":69.59899999999999,"endTime":75.561,"body":"trailers on their their SUVs. And so you can"},{"speaker":"[Bryan Boorstein]","startTime":75.601,"endTime":81.652,"body":"camp in the trailer. It was"},{"speaker":"[Bryan Boorstein]","startTime":75.601,"endTime":81.652,"body":"Just fucking epic. It's, it's hard to say anything"},{"speaker":"[Bryan Boorstein]","startTime":81.69200000000001,"endTime":86.375,"body":"else. Like I didn't realize"},{"speaker":"[Bryan Boorstein]","startTime":81.69200000000001,"endTime":86.375,"body":"that we have Fruto, which is like this incredible"},{"speaker":"[Bryan Boorstein]","startTime":86.455,"endTime":91.219,"body":"lush ground of mountain biking"},{"speaker":"[Bryan Boorstein]","startTime":86.455,"endTime":91.219,"body":"terrain, literally three and a half hours away"},{"speaker":"[Bryan Boorstein]","startTime":91.279,"endTime":95.182,"body":"from Boulder. And I guess"},{"speaker":"[Bryan Boorstein]","startTime":91.279,"endTime":95.182,"body":"it's widely considered to be like some of the"},{"speaker":"[Bryan Boorstein]","startTime":95.202,"endTime":99.685,"body":"best mountain biking in the"},{"speaker":"[Bryan Boorstein]","startTime":95.202,"endTime":99.685,"body":"entire country. So, um, it was amazing. The"},{"speaker":"[Bryan Boorstein]","startTime":99.765,"endTime":104.888,"body":"first night, uh, we arrived"},{"speaker":"[Bryan Boorstein]","startTime":99.765,"endTime":104.888,"body":"midday and we got to our campsite. It was a"},{"speaker":"[Bryan Boorstein]","startTime":104.968,"endTime":109.003,"body":"super bare bones campsite."},{"speaker":"[Bryan Boorstein]","startTime":104.968,"endTime":109.003,"body":"I've never done anything. quite as bare bones"},{"speaker":"[Bryan Boorstein]","startTime":109.023,"endTime":112.365,"body":"as this aside from, you know,"},{"speaker":"[Bryan Boorstein]","startTime":109.023,"endTime":112.365,"body":"when I was like 13 at sleepaway camp, and we"},{"speaker":"[Bryan Boorstein]","startTime":112.385,"endTime":117.449,"body":"were actually intense. But"},{"speaker":"[Bryan Boorstein]","startTime":112.385,"endTime":117.449,"body":"this this site literally had nothing it had,"},{"speaker":"[Bryan Boorstein]","startTime":117.789,"endTime":124.474,"body":"it had a bathroom with no"},{"speaker":"[Bryan Boorstein]","startTime":117.789,"endTime":124.474,"body":"sink, no toilet paper. And it was one one bathroom"},{"speaker":"[Bryan Boorstein]","startTime":124.494,"endTime":128.697,"body":"for like 80 or 100 people"},{"speaker":"[Bryan Boorstein]","startTime":124.494,"endTime":128.697,"body":"camping there. So we didn't really use that."},{"speaker":"[Bryan Boorstein]","startTime":129.21699999999998,"endTime":134.501,"body":"And then we were right at"},{"speaker":"[Bryan Boorstein]","startTime":129.21699999999998,"endTime":134.501,"body":"the bottom of the mountain, like literally,"},{"speaker":"[Bryan Boorstein]","startTime":134.561,"endTime":139.08499999999998,"body":"you would do a 10 to 15 minute"},{"speaker":"[Bryan Boorstein]","startTime":134.561,"endTime":139.08499999999998,"body":"bike up. like a three or 4% grade, and then"},{"speaker":"[Bryan Boorstein]","startTime":139.10500000000002,"endTime":144.03,"body":"you would be at this like"},{"speaker":"[Bryan Boorstein]","startTime":139.10500000000002,"endTime":144.03,"body":"trail system that you could do for hours upon"},{"speaker":"[Bryan Boorstein]","startTime":144.09,"endTime":148.35399999999998,"body":"hours and just never have"},{"speaker":"[Bryan Boorstein]","startTime":144.09,"endTime":148.35399999999998,"body":"to leave. It was just incredible through I"},{"speaker":"[Bryan Boorstein]","startTime":148.39499999999998,"endTime":153.48,"body":"guess you would call it like"},{"speaker":"[Bryan Boorstein]","startTime":148.39499999999998,"endTime":153.48,"body":"desert biking. But it was that like it was"},{"speaker":"[Bryan Boorstein]","startTime":153.54,"endTime":156.783,"body":"in mountains, but it was"},{"speaker":"[Bryan Boorstein]","startTime":153.54,"endTime":156.783,"body":"very much desert as well. So it's kind of like"},{"speaker":"[Bryan Boorstein]","startTime":156.803,"endTime":161.147,"body":"some interesting terrain."},{"speaker":"[Bryan Boorstein]","startTime":156.803,"endTime":161.147,"body":"Super beautiful. I didn't realize that mountain"},{"speaker":"[Bryan Boorstein]","startTime":161.167,"endTime":165.109,"body":"biking was graded similar"},{"speaker":"[Bryan Boorstein]","startTime":161.167,"endTime":165.109,"body":"to skiing. So they have like greens and blues"},{"speaker":"[Bryan Boorstein]","startTime":165.149,"endTime":170.211,"body":"and blue blacks and blacks"},{"speaker":"[Bryan Boorstein]","startTime":165.149,"endTime":170.211,"body":"and stuff like that. And so, um, I found blues"},{"speaker":"[Bryan Boorstein]","startTime":170.291,"endTime":177.034,"body":"and blue blacks to be, to"},{"speaker":"[Bryan Boorstein]","startTime":170.291,"endTime":177.034,"body":"be my jam. Um, I. Actually had a very unfortunate"},{"speaker":"[Bryan Boorstein]","startTime":177.194,"endTime":183.276,"body":"fall on the very first run"},{"speaker":"[Bryan Boorstein]","startTime":177.194,"endTime":183.276,"body":"that we did. So, um, we got there in the afternoon"},{"speaker":"[Bryan Boorstein]","startTime":183.376,"endTime":186.077,"body":"and first thing we did, you"},{"speaker":"[Bryan Boorstein]","startTime":183.376,"endTime":186.077,"body":"know, was unpack our stuff, go for a ride."},{"speaker":"[Bryan Boorstein]","startTime":186.818,"endTime":191.944,"body":"The first trail we did was"},{"speaker":"[Bryan Boorstein]","startTime":186.818,"endTime":191.944,"body":"a blue black. And I was just speeding. I was"},{"speaker":"[Bryan Boorstein]","startTime":191.984,"endTime":197.227,"body":"in the front of the group"},{"speaker":"[Bryan Boorstein]","startTime":191.984,"endTime":197.227,"body":"of four. It just so flowy, so many great turns"},{"speaker":"[Bryan Boorstein]","startTime":197.507,"endTime":200.869,"body":"and I was killing it. And"},{"speaker":"[Bryan Boorstein]","startTime":197.507,"endTime":200.869,"body":"then I got around one turn and there was this"},{"speaker":"[Bryan Boorstein]","startTime":201.05,"endTime":205.572,"body":"root sticking out of the"},{"speaker":"[Bryan Boorstein]","startTime":201.05,"endTime":205.572,"body":"ground that was like six inches up. And I had"},{"speaker":"[Bryan Boorstein]","startTime":205.672,"endTime":209.915,"body":"so much speed rounding the"},{"speaker":"[Bryan Boorstein]","startTime":205.672,"endTime":209.915,"body":"corner that I went to try to turn and go around"},{"speaker":"[Bryan Boorstein]","startTime":209.995,"endTime":212.937,"body":"it instead of trying to jump"},{"speaker":"[Bryan Boorstein]","startTime":209.995,"endTime":212.937,"body":"over it because I didn't know what the speed"},{"speaker":"[Bryan Boorstein]","startTime":212.997,"endTime":216.759,"body":"I had, if that was gonna"},{"speaker":"[Bryan Boorstein]","startTime":212.997,"endTime":216.759,"body":"be a good move. And my hand slipped. off my"},{"speaker":"[Bryan Boorstein]","startTime":216.799,"endTime":221.541,"body":"handlebar as I was trying"},{"speaker":"[Bryan Boorstein]","startTime":216.799,"endTime":221.541,"body":"to turn around it. And my whole body fell and"},{"speaker":"[Bryan Boorstein]","startTime":221.601,"endTime":225.163,"body":"rolled over the front of"},{"speaker":"[Bryan Boorstein]","startTime":221.601,"endTime":225.163,"body":"the handlebars and I landed on my left side."},{"speaker":"[Bryan Boorstein]","startTime":226.484,"endTime":234.088,"body":"I scraped up my knee and"},{"speaker":"[Bryan Boorstein]","startTime":226.484,"endTime":234.088,"body":"my shin on the left side, scraped up my forearm"},{"speaker":"[Bryan Boorstein]","startTime":234.108,"endTime":238.491,"body":"on the left side and scraped"},{"speaker":"[Bryan Boorstein]","startTime":234.108,"endTime":238.491,"body":"up my shoulder. The scrapes are the minimal"},{"speaker":"[Bryan Boorstein]","startTime":238.591,"endTime":242.373,"body":"injury because the one that"},{"speaker":"[Bryan Boorstein]","startTime":238.591,"endTime":242.373,"body":"really fucked me up was that I got a, I think"},{"speaker":"[Bryan Boorstein]","startTime":242.393,"endTime":247.547,"body":"a bone bruise of sorts that"},{"speaker":"[Bryan Boorstein]","startTime":242.393,"endTime":247.547,"body":"went. essentially from my elbow to my shoulder."},{"speaker":"[Bryan Boorstein]","startTime":247.567,"endTime":253.21,"body":"So I think my humorous got"},{"speaker":"[Bryan Boorstein]","startTime":247.567,"endTime":253.21,"body":"bruised. And it was bad enough that the first"},{"speaker":"[Bryan Boorstein]","startTime":253.49,"endTime":256.852,"body":"six or seven hours after"},{"speaker":"[Bryan Boorstein]","startTime":253.49,"endTime":256.852,"body":"I couldn't really bike anymore. I couldn't"},{"speaker":"[Bryan Boorstein]","startTime":256.91200000000003,"endTime":261.93399999999997,"body":"even lift my arm. I couldn't"},{"speaker":"[Bryan Boorstein]","startTime":256.91200000000003,"endTime":261.93399999999997,"body":"do like, I couldn't do external rotation of"},{"speaker":"[Bryan Boorstein]","startTime":262.014,"endTime":267.576,"body":"my rotator cuff. And I couldn't"},{"speaker":"[Bryan Boorstein]","startTime":262.014,"endTime":267.576,"body":"really do like a lateral raise abduction type"},{"speaker":"[Bryan Boorstein]","startTime":267.597,"endTime":273.023,"body":"movement. And so I was fucking"},{"speaker":"[Bryan Boorstein]","startTime":267.597,"endTime":273.023,"body":"crushed. I thought that I was I As injuries"},{"speaker":"[Bryan Boorstein]","startTime":273.063,"endTime":276.924,"body":"go, I thought it was gonna"},{"speaker":"[Bryan Boorstein]","startTime":273.063,"endTime":276.924,"body":"get worse overnight because the adrenaline"},{"speaker":"[Bryan Boorstein]","startTime":276.94399999999996,"endTime":282.427,"body":"was in and I thought that"},{"speaker":"[Bryan Boorstein]","startTime":276.94399999999996,"endTime":282.427,"body":"was like quelling some of the pain or whatever."},{"speaker":"[Bryan Boorstein]","startTime":282.467,"endTime":286.629,"body":"Luckily it got better overnight."},{"speaker":"[Bryan Boorstein]","startTime":282.467,"endTime":286.629,"body":"I iced it, I put a bunch of, you know, neosporin"},{"speaker":"[Bryan Boorstein]","startTime":286.669,"endTime":290.07,"body":"and some CBD cream on it"},{"speaker":"[Bryan Boorstein]","startTime":286.669,"endTime":290.07,"body":"and stuff like that and it got a little bit"},{"speaker":"[Bryan Boorstein]","startTime":290.11,"endTime":293.471,"body":"better overnight. So the"},{"speaker":"[Bryan Boorstein]","startTime":290.11,"endTime":293.471,"body":"next day I was able to bike again. Both of"},{"speaker":"[Bryan Boorstein]","startTime":293.511,"endTime":297.753,"body":"the next two days we did"},{"speaker":"[Bryan Boorstein]","startTime":293.511,"endTime":297.753,"body":"AM rides with the sunrise. So we basically"},{"speaker":"[Bryan Boorstein]","startTime":297.793,"endTime":301.359,"body":"got up at six and we were"},{"speaker":"[Bryan Boorstein]","startTime":297.793,"endTime":301.359,"body":"on the trails by seven or 730. We were like"},{"speaker":"[Bryan Boorstein]","startTime":301.379,"endTime":306.041,"body":"the only ones there for the"},{"speaker":"[Bryan Boorstein]","startTime":301.379,"endTime":306.041,"body":"first ride or two. And that was by far my favorite"},{"speaker":"[Bryan Boorstein]","startTime":306.081,"endTime":310.983,"body":"part of the whole experience"},{"speaker":"[Bryan Boorstein]","startTime":306.081,"endTime":310.983,"body":"was these, these AM sunrise rides. So then"},{"speaker":"[Bryan Boorstein]","startTime":311.023,"endTime":314.525,"body":"the second day we packed"},{"speaker":"[Bryan Boorstein]","startTime":311.023,"endTime":314.525,"body":"up campsite, went to a new campsite. This one"},{"speaker":"[Bryan Boorstein]","startTime":314.565,"endTime":320.088,"body":"was a little more she, she,"},{"speaker":"[Bryan Boorstein]","startTime":314.565,"endTime":320.088,"body":"it had like showers and, and like a clubhouse"},{"speaker":"[Bryan Boorstein]","startTime":320.148,"endTime":324.17,"body":"and it had like a power outlet"},{"speaker":"[Bryan Boorstein]","startTime":320.148,"endTime":324.17,"body":"for your trailer and, and stuff like that."},{"speaker":"[Bryan Boorstein]","startTime":324.19,"endTime":328.655,"body":"It was along the Colorado"},{"speaker":"[Bryan Boorstein]","startTime":324.19,"endTime":328.655,"body":"river. So the next day we woke up again, did"},{"speaker":"[Bryan Boorstein]","startTime":328.715,"endTime":332.676,"body":"sunrise ride, and this time"},{"speaker":"[Bryan Boorstein]","startTime":328.715,"endTime":332.676,"body":"it was right along the Colorado River with"},{"speaker":"[Bryan Boorstein]","startTime":332.716,"endTime":336.877,"body":"like red rocks all around"},{"speaker":"[Bryan Boorstein]","startTime":332.716,"endTime":336.877,"body":"us and stuff. And so that was incredible and"},{"speaker":"[Bryan Boorstein]","startTime":336.897,"endTime":342.039,"body":"beautiful too. And then we"},{"speaker":"[Bryan Boorstein]","startTime":336.897,"endTime":342.039,"body":"came back and aside from having a bunch of"},{"speaker":"[Bryan Boorstein]","startTime":342.079,"endTime":345.3,"body":"scrapes and a bruise on my"},{"speaker":"[Bryan Boorstein]","startTime":342.079,"endTime":345.3,"body":"body, I would say, the whole thing was just"},{"speaker":"[Bryan Boorstein]","startTime":345.32,"endTime":352.162,"body":"a slamming success. It was"},{"speaker":"[Bryan Boorstein]","startTime":345.32,"endTime":352.162,"body":"epic. We ate tons of food, drank beer, campfire,"},{"speaker":"[Bryan Boorstein]","startTime":352.862,"endTime":357.138,"body":"burned a ton of calories"},{"speaker":"[Bryan Boorstein]","startTime":352.862,"endTime":357.138,"body":"or. exerted a ton of energy might be the better"},{"speaker":"[Bryan Boorstein]","startTime":357.158,"endTime":362.687,"body":"way of saying that. And I'm"},{"speaker":"[Bryan Boorstein]","startTime":357.158,"endTime":362.687,"body":"just really amped with the experience. It's"},{"speaker":"[Bryan Boorstein]","startTime":362.727,"endTime":367.395,"body":"my first ever like big mountain"},{"speaker":"[Bryan Boorstein]","startTime":362.727,"endTime":367.395,"body":"biking trip, you know, overnight, and something"},{"speaker":"[Bryan Boorstein]","startTime":367.435,"endTime":369.618,"body":"that, you know, I hope to"},{"speaker":"[Bryan Boorstein]","startTime":367.435,"endTime":369.618,"body":"do a lot more of in the future."},{"speaker":"[Aaron Straker]","startTime":370.61,"endTime":374.094,"body":"Yeah, that's awesome. That"},{"speaker":"[Aaron Straker]","startTime":370.61,"endTime":374.094,"body":"is definitely something that I plan on getting"},{"speaker":"[Aaron Straker]","startTime":374.134,"endTime":380.081,"body":"into. If and when we come back"},{"speaker":"[Aaron Straker]","startTime":374.134,"endTime":380.081,"body":"to the States, kind of full time sort of thing."},{"speaker":"[Bryan Boorstein]","startTime":380.639,"endTime":383.288,"body":"Yeah, you should have tons"},{"speaker":"[Bryan Boorstein]","startTime":380.639,"endTime":383.288,"body":"of good mountain biking in Utah if that's where"},{"speaker":"[Bryan Boorstein]","startTime":383.308,"endTime":383.95,"body":"you end up as well."},{"speaker":"[Aaron Straker]","startTime":384.406,"endTime":392.091,"body":"Oh yeah. The only update for"},{"speaker":"[Aaron Straker]","startTime":384.406,"endTime":392.091,"body":"me is I leave for a trip back to the States"},{"speaker":"[Aaron Straker]","startTime":392.151,"endTime":395.854,"body":"actually coming to Colorado"},{"speaker":"[Aaron Straker]","startTime":392.151,"endTime":395.854,"body":"immediately after we finished this podcast."},{"speaker":"[Aaron Straker]","startTime":395.874,"endTime":400.097,"body":"This is the final thing on"},{"speaker":"[Aaron Straker]","startTime":395.874,"endTime":400.097,"body":"my to-do list. We wrap this up, I pack my computer,"},{"speaker":"[Aaron Straker]","startTime":400.397,"endTime":406.582,"body":"it goes in and we immediately"},{"speaker":"[Aaron Straker]","startTime":400.397,"endTime":406.582,"body":"leave. So I got like 35 hours of travel until"},{"speaker":"[Aaron Straker]","startTime":406.622,"endTime":412.964,"body":"we finally get in, but tons"},{"speaker":"[Aaron Straker]","startTime":406.622,"endTime":412.964,"body":"of downtime per se. looking forward to seeing"},{"speaker":"[Aaron Straker]","startTime":412.984,"endTime":414.929,"body":"some friends and you as well,"},{"speaker":"[Aaron Straker]","startTime":412.984,"endTime":414.929,"body":"Brian."},{"speaker":"[Bryan Boorstein]","startTime":415.531,"endTime":418.331,"body":"Yeah, I'm super hyped for"},{"speaker":"[Bryan Boorstein]","startTime":415.531,"endTime":418.331,"body":"us to hang out. I know we're gonna get a good"},{"speaker":"[Bryan Boorstein]","startTime":418.371,"endTime":421.972,"body":"session in at the gym at"},{"speaker":"[Bryan Boorstein]","startTime":418.371,"endTime":421.972,"body":"Prospect and hopefully hit one in my basement"},{"speaker":"[Bryan Boorstein]","startTime":422.012,"endTime":427.314,"body":"as well. Um, I have a real"},{"speaker":"[Bryan Boorstein]","startTime":422.012,"endTime":427.314,"body":"quick additional. I just remembered that Paragon"},{"speaker":"[Bryan Boorstein]","startTime":427.354,"endTime":434.296,"body":"is now doing monthly promotions"},{"speaker":"[Bryan Boorstein]","startTime":427.354,"endTime":434.296,"body":"for different programs. And so May is the promotion"},{"speaker":"[Bryan Boorstein]","startTime":434.356,"endTime":439.337,"body":"for the home gym program."},{"speaker":"[Bryan Boorstein]","startTime":434.356,"endTime":439.337,"body":"And so this has our four day home gym as well"},{"speaker":"[Bryan Boorstein]","startTime":439.377,"endTime":446.783,"body":"as three day home gym. And,"},{"speaker":"[Bryan Boorstein]","startTime":439.377,"endTime":446.783,"body":"uh, it may or may not include the dumb. that"},{"speaker":"[Bryan Boorstein]","startTime":447.063,"endTime":450.106,"body":"but it's for our home gym"},{"speaker":"[Bryan Boorstein]","startTime":447.063,"endTime":450.106,"body":"program is basically like barbells dumbbells"},{"speaker":"[Bryan Boorstein]","startTime":450.727,"endTime":461.076,"body":"bands stuff like that and"},{"speaker":"[Bryan Boorstein]","startTime":450.727,"endTime":461.076,"body":"so the code is LBLB home gym that is the code"},{"speaker":"[Bryan Boorstein]","startTime":461.116,"endTime":466.862,"body":"for May you can get 20% off"},{"speaker":"[Bryan Boorstein]","startTime":461.116,"endTime":466.862,"body":"if you join the home gym program in May and"},{"speaker":"[Bryan Boorstein]","startTime":466.882,"endTime":470.285,"body":"there'll be one for June"},{"speaker":"[Bryan Boorstein]","startTime":466.882,"endTime":470.285,"body":"as well it'll be a different program so that"},{"speaker":"[Bryan Boorstein]","startTime":470.365,"endTime":471.626,"body":"is all I have on updates"},{"speaker":"[Aaron Straker]","startTime":473.694,"endTime":476.312,"body":"Cool, ready to jump into the"},{"speaker":"[Aaron Straker]","startTime":473.694,"endTime":476.312,"body":"first question?"},{"speaker":"[Bryan Boorstein]","startTime":477.455,"endTime":482.339,"body":"Yeah, so this first one,"},{"speaker":"[Bryan Boorstein]","startTime":477.455,"endTime":482.339,"body":"I actually broke down into five questions because"},{"speaker":"[Bryan Boorstein]","startTime":482.919,"endTime":487.503,"body":"I got so many questions about"},{"speaker":"[Bryan Boorstein]","startTime":482.919,"endTime":487.503,"body":"different things related to training at long"},{"speaker":"[Bryan Boorstein]","startTime":487.543,"endTime":492.267,"body":"muscle lengths or lengthened"},{"speaker":"[Bryan Boorstein]","startTime":487.543,"endTime":492.267,"body":"overload or just stretch, immediate hypertrophy,"},{"speaker":"[Bryan Boorstein]","startTime":492.327,"endTime":495.529,"body":"stuff like that. We got five"},{"speaker":"[Bryan Boorstein]","startTime":492.327,"endTime":495.529,"body":"questions about that. So I just lumped them"},{"speaker":"[Bryan Boorstein]","startTime":495.589,"endTime":500.493,"body":"all into the first question,"},{"speaker":"[Bryan Boorstein]","startTime":495.589,"endTime":500.493,"body":"which is questions about lengthen things. And"},{"speaker":"[Bryan Boorstein]","startTime":500.573,"endTime":504.817,"body":"so the first one of these"},{"speaker":"[Bryan Boorstein]","startTime":500.573,"endTime":504.817,"body":"questions was, do you perform lengthened partials"},{"speaker":"[Bryan Boorstein]","startTime":504.857,"endTime":509.24,"body":"with wrist height cable curls?"},{"speaker":"[Bryan Boorstein]","startTime":504.857,"endTime":509.24,"body":"The idea being that the wrist height cable"},{"speaker":"[Bryan Boorstein]","startTime":509.28,"endTime":513.602,"body":"curl essentially already"},{"speaker":"[Bryan Boorstein]","startTime":509.28,"endTime":513.602,"body":"overloads the bottom of the movement more than"},{"speaker":"[Bryan Boorstein]","startTime":513.802,"endTime":519.7660000000001,"body":"a lower setting cable curl"},{"speaker":"[Bryan Boorstein]","startTime":513.802,"endTime":519.7660000000001,"body":"would. So, you know what, that says cable curls."},{"speaker":"[Bryan Boorstein]","startTime":519.7860000000001,"endTime":524.309,"body":"I think that's supposed to"},{"speaker":"[Bryan Boorstein]","startTime":519.7860000000001,"endTime":524.309,"body":"say cable lateral raises. I definitely just"},{"speaker":"[Bryan Boorstein]","startTime":524.629,"endTime":530.553,"body":"mistyped that. So anyway,"},{"speaker":"[Bryan Boorstein]","startTime":524.629,"endTime":530.553,"body":"cable lateral raises. The idea is that if the"},{"speaker":"[Bryan Boorstein]","startTime":530.5930000000001,"endTime":535.039,"body":"cable is at your wrist height,"},{"speaker":"[Bryan Boorstein]","startTime":530.5930000000001,"endTime":535.039,"body":"when you raise your arm, it overloads the bottom"},{"speaker":"[Bryan Boorstein]","startTime":535.059,"endTime":538.782,"body":"of that movement, whereas"},{"speaker":"[Bryan Boorstein]","startTime":535.059,"endTime":538.782,"body":"if the cable is set lower, it overloads more"},{"speaker":"[Bryan Boorstein]","startTime":538.822,"endTime":544.206,"body":"of the top of the movement,"},{"speaker":"[Bryan Boorstein]","startTime":538.822,"endTime":544.206,"body":"making it more short overload. And so with"},{"speaker":"[Bryan Boorstein]","startTime":544.306,"endTime":549.37,"body":"movements like this, and"},{"speaker":"[Bryan Boorstein]","startTime":544.306,"endTime":549.37,"body":"I put like a cable face-away curl in this category,"},{"speaker":"[Bryan Boorstein]","startTime":549.43,"endTime":554.233,"body":"as well as like an overhead"},{"speaker":"[Bryan Boorstein]","startTime":549.43,"endTime":554.233,"body":"cable tricep extension, because these movements"},{"speaker":"[Bryan Boorstein]","startTime":554.573,"endTime":559.737,"body":"are inherently overloaded"},{"speaker":"[Bryan Boorstein]","startTime":554.573,"endTime":559.737,"body":"at the length and position already, if you"},{"speaker":"[Bryan Boorstein]","startTime":559.797,"endTime":564.452,"body":"try to do a partial after"},{"speaker":"[Bryan Boorstein]","startTime":559.797,"endTime":564.452,"body":"you fail, essentially what happens is you just"},{"speaker":"[Bryan Boorstein]","startTime":564.472,"endTime":568.234,"body":"kind of barely move the thing."},{"speaker":"[Bryan Boorstein]","startTime":564.472,"endTime":568.234,"body":"Like you might get a couple inches of movement"},{"speaker":"[Bryan Boorstein]","startTime":568.294,"endTime":573.178,"body":"instead of like 80% than"},{"speaker":"[Bryan Boorstein]","startTime":568.294,"endTime":573.178,"body":"70% than 60% like you would with a short overload"},{"speaker":"[Bryan Boorstein]","startTime":573.198,"endTime":577.761,"body":"movement. And so occasionally"},{"speaker":"[Bryan Boorstein]","startTime":573.198,"endTime":577.761,"body":"I will do them and I call them pulses as opposed"},{"speaker":"[Bryan Boorstein]","startTime":577.801,"endTime":581.063,"body":"to partials because you're"},{"speaker":"[Bryan Boorstein]","startTime":577.801,"endTime":581.063,"body":"more just like trying, but nothing's really"},{"speaker":"[Bryan Boorstein]","startTime":581.103,"endTime":589.787,"body":"happening. I I think, you"},{"speaker":"[Bryan Boorstein]","startTime":581.103,"endTime":589.787,"body":"know, with these types of movements. I don't"},{"speaker":"[Bryan Boorstein]","startTime":589.807,"endTime":594.07,"body":"really think they're necessary,"},{"speaker":"[Bryan Boorstein]","startTime":589.807,"endTime":594.07,"body":"but as an intensity tool, like if you just"},{"speaker":"[Bryan Boorstein]","startTime":594.09,"endTime":597.392,"body":"wanna spend a little bit"},{"speaker":"[Bryan Boorstein]","startTime":594.09,"endTime":597.392,"body":"more time in the bottom range, I don't see"},{"speaker":"[Bryan Boorstein]","startTime":597.412,"endTime":601.275,"body":"why you couldn't hold the"},{"speaker":"[Bryan Boorstein]","startTime":597.412,"endTime":601.275,"body":"bottom position, do a lengthened isometric,"},{"speaker":"[Bryan Boorstein]","startTime":601.335,"endTime":604.578,"body":"and then maybe try to like"},{"speaker":"[Bryan Boorstein]","startTime":601.335,"endTime":604.578,"body":"gently push against it and get a couple inches,"},{"speaker":"[Bryan Boorstein]","startTime":604.878,"endTime":608.461,"body":"that's fine, but they definitely"},{"speaker":"[Bryan Boorstein]","startTime":604.878,"endTime":608.461,"body":"aren't gonna have the same effect as they do"},{"speaker":"[Bryan Boorstein]","startTime":608.641,"endTime":610.862,"body":"on like a short overload"},{"speaker":"[Bryan Boorstein]","startTime":608.641,"endTime":610.862,"body":"movement. Anything to add there?"},{"speaker":"[Aaron Straker]","startTime":612.018,"endTime":619.042,"body":"No, I mean, it's understanding"},{"speaker":"[Aaron Straker]","startTime":612.018,"endTime":619.042,"body":"with a lengthened overload movement. I shouldn't"},{"speaker":"[Aaron Straker]","startTime":619.082,"endTime":623.064,"body":"say that with this specific"},{"speaker":"[Aaron Straker]","startTime":619.082,"endTime":623.064,"body":"movement, it is so lengthened overload. If"},{"speaker":"[Aaron Straker]","startTime":623.084,"endTime":626.606,"body":"you try to do partials, like"},{"speaker":"[Aaron Straker]","startTime":623.084,"endTime":626.606,"body":"you're, that's probably what happens is like"},{"speaker":"[Aaron Straker]","startTime":626.626,"endTime":630.909,"body":"when you, okay, I get rep eight,"},{"speaker":"[Aaron Straker]","startTime":626.626,"endTime":630.909,"body":"I go for rep nine, I can't get past that sticking"},{"speaker":"[Aaron Straker]","startTime":630.949,"endTime":634.951,"body":"point, which is really only"},{"speaker":"[Aaron Straker]","startTime":630.949,"endTime":634.951,"body":"like four inches from your side. And that's"},{"speaker":"[Aaron Straker]","startTime":634.971,"endTime":638.993,"body":"like the end of the set sort"},{"speaker":"[Aaron Straker]","startTime":634.971,"endTime":638.993,"body":"of thing, besides like the pulses, but that's"},{"speaker":"[Aaron Straker]","startTime":639.033,"endTime":639.293,"body":"about it."},{"speaker":"[Bryan Boorstein]","startTime":640.175,"endTime":645.697,"body":"Yeah, cool. Okay, the next"},{"speaker":"[Bryan Boorstein]","startTime":640.175,"endTime":645.697,"body":"one here is, how many short and lengthened"},{"speaker":"[Bryan Boorstein]","startTime":645.757,"endTime":649.419,"body":"movements do you program"},{"speaker":"[Bryan Boorstein]","startTime":645.757,"endTime":649.419,"body":"per body part? And I'll assume that this is"},{"speaker":"[Bryan Boorstein]","startTime":649.439,"endTime":655.502,"body":"like a general question over"},{"speaker":"[Bryan Boorstein]","startTime":649.439,"endTime":655.502,"body":"the course of a micro cycle or whatever. Generally,"},{"speaker":"[Bryan Boorstein]","startTime":655.562,"endTime":660.844,"body":"I would say that for most"},{"speaker":"[Bryan Boorstein]","startTime":655.562,"endTime":660.844,"body":"body parts, I'd say 70% of my exercise selection"},{"speaker":"[Bryan Boorstein]","startTime":661.004,"endTime":668.252,"body":"is lengthened and about 30%"},{"speaker":"[Bryan Boorstein]","startTime":661.004,"endTime":668.252,"body":"is short-ish. Um, that's obviously very depending"},{"speaker":"[Bryan Boorstein]","startTime":668.292,"endTime":671.715,"body":"on the movement and you know,"},{"speaker":"[Bryan Boorstein]","startTime":668.292,"endTime":671.715,"body":"how much is in my program because I follow"},{"speaker":"[Bryan Boorstein]","startTime":671.755,"endTime":676.679,"body":"a pretty low volume program"},{"speaker":"[Bryan Boorstein]","startTime":671.755,"endTime":676.679,"body":"myself. It's likely that I will only have about"},{"speaker":"[Bryan Boorstein]","startTime":676.839,"endTime":681.163,"body":"three movements for a body"},{"speaker":"[Bryan Boorstein]","startTime":676.839,"endTime":681.163,"body":"part across the course of a week. Like one"},{"speaker":"[Bryan Boorstein]","startTime":681.183,"endTime":685.046,"body":"day might have two and the"},{"speaker":"[Bryan Boorstein]","startTime":681.183,"endTime":685.046,"body":"other day we'll have one. And so in that case,"},{"speaker":"[Bryan Boorstein]","startTime":685.086,"endTime":688.348,"body":"it would be like a 66 33"},{"speaker":"[Bryan Boorstein]","startTime":685.086,"endTime":688.348,"body":"split. Like two of them would be lengthened."},{"speaker":"[Bryan Boorstein]","startTime":688.449,"endTime":692.692,"body":"One would be shortened. Um,"},{"speaker":"[Bryan Boorstein]","startTime":688.449,"endTime":692.692,"body":"and I think that's pretty standard, like for"},{"speaker":"[Bryan Boorstein]","startTime":692.712,"endTime":696.229,"body":"the way I program for others,"},{"speaker":"[Bryan Boorstein]","startTime":692.712,"endTime":696.229,"body":"for the way I program for myself. Something"},{"speaker":"[Bryan Boorstein]","startTime":696.269,"endTime":699.251,"body":"around 66, 33 or 70, 30 or"},{"speaker":"[Bryan Boorstein]","startTime":696.269,"endTime":699.251,"body":"something like that."},{"speaker":"[Aaron Straker]","startTime":701.03,"endTime":704.311,"body":"Yeah. The only thing I would"},{"speaker":"[Aaron Straker]","startTime":701.03,"endTime":704.311,"body":"really add to that is if you're like, let's"},{"speaker":"[Aaron Straker]","startTime":704.331,"endTime":708.252,"body":"say you're prioritizing a body"},{"speaker":"[Aaron Straker]","startTime":704.331,"endTime":708.252,"body":"part and you're putting a ton of volume at"},{"speaker":"[Aaron Straker]","startTime":708.292,"endTime":713.935,"body":"it, it might differ a little"},{"speaker":"[Aaron Straker]","startTime":708.292,"endTime":713.935,"body":"bit. Back might differ because so much of back"},{"speaker":"[Aaron Straker]","startTime":713.975,"endTime":718.617,"body":"is going to be shortened overload"},{"speaker":"[Aaron Straker]","startTime":713.975,"endTime":718.617,"body":"as opposed to lengthened overload. But it,"},{"speaker":"[Aaron Straker]","startTime":718.637,"endTime":722.018,"body":"the reality is, is it's going"},{"speaker":"[Aaron Straker]","startTime":718.637,"endTime":722.018,"body":"to be very, very dependent upon the body part."},{"speaker":"[Aaron Straker]","startTime":722.298,"endTime":726.16,"body":"And if you're prioritizing"},{"speaker":"[Aaron Straker]","startTime":722.298,"endTime":726.16,"body":"the body part or deprioritizing it, but like"},{"speaker":"[Aaron Straker]","startTime":726.18,"endTime":731.216,"body":"Brian said, that 70 30, which"},{"speaker":"[Aaron Straker]","startTime":726.18,"endTime":731.216,"body":"is, Hey, two to one is pretty good rule of"},{"speaker":"[Aaron Straker]","startTime":731.257,"endTime":731.461,"body":"thumb."},{"speaker":"[Bryan Boorstein]","startTime":732.331,"endTime":735.253,"body":"Yeah, and then this would"},{"speaker":"[Bryan Boorstein]","startTime":732.331,"endTime":735.253,"body":"assume like a standard hypertrophy phase. Like"},{"speaker":"[Bryan Boorstein]","startTime":735.273,"endTime":737.875,"body":"if you're doing some sort"},{"speaker":"[Bryan Boorstein]","startTime":735.273,"endTime":737.875,"body":"of metabolic phase or something like that,"},{"speaker":"[Bryan Boorstein]","startTime":737.895,"endTime":742.379,"body":"you would want to skew more"},{"speaker":"[Bryan Boorstein]","startTime":737.895,"endTime":742.379,"body":"of that short, if not all of it. Um, one thing"},{"speaker":"[Bryan Boorstein]","startTime":742.459,"endTime":746.262,"body":"I do for clients on deload"},{"speaker":"[Bryan Boorstein]","startTime":742.459,"endTime":746.262,"body":"weeks is I'll often have them do just short"},{"speaker":"[Bryan Boorstein]","startTime":746.362,"endTime":749.845,"body":"overload movements. Um, so"},{"speaker":"[Bryan Boorstein]","startTime":746.362,"endTime":749.845,"body":"that way we can work a little closer to failure,"},{"speaker":"[Bryan Boorstein]","startTime":749.905,"endTime":753.348,"body":"still feel like they're going"},{"speaker":"[Bryan Boorstein]","startTime":749.905,"endTime":753.348,"body":"in the gym and doing something productive instead"},{"speaker":"[Bryan Boorstein]","startTime":753.368,"endTime":756.711,"body":"of like doing lengthened"},{"speaker":"[Bryan Boorstein]","startTime":753.368,"endTime":756.711,"body":"movements at six RIR. You can do short movements"},{"speaker":"[Bryan Boorstein]","startTime":756.771,"endTime":760.074,"body":"at like two RIR and still"},{"speaker":"[Bryan Boorstein]","startTime":756.771,"endTime":760.074,"body":"kind of feel like you're working hard during"},{"speaker":"[Bryan Boorstein]","startTime":760.094,"endTime":766.447,"body":"a deload week. So I like"},{"speaker":"[Bryan Boorstein]","startTime":760.094,"endTime":766.447,"body":"that approach as well. Next one is not sure"},{"speaker":"[Bryan Boorstein]","startTime":766.487,"endTime":771.691,"body":"how to implement reverse"},{"speaker":"[Bryan Boorstein]","startTime":766.487,"endTime":771.691,"body":"drop sets, any tips or resources. I did a full"},{"speaker":"[Bryan Boorstein]","startTime":771.731,"endTime":776.354,"body":"post on reverse drop sets"},{"speaker":"[Bryan Boorstein]","startTime":771.731,"endTime":776.354,"body":"on my feed a while ago, so it might be kind"},{"speaker":"[Bryan Boorstein]","startTime":776.374,"endTime":782.619,"body":"of buried now. It's a video"},{"speaker":"[Bryan Boorstein]","startTime":776.374,"endTime":782.619,"body":"of real of me doing some seated cable rows,"},{"speaker":"[Bryan Boorstein]","startTime":782.719,"endTime":786.702,"body":"and then I kind of go through"},{"speaker":"[Bryan Boorstein]","startTime":782.719,"endTime":786.702,"body":"in the real exactly how you do a reverse drop"},{"speaker":"[Bryan Boorstein]","startTime":786.742,"endTime":790.846,"body":"set. But basically the idea"},{"speaker":"[Bryan Boorstein]","startTime":786.742,"endTime":790.846,"body":"is that you would take, it's only for short"},{"speaker":"[Bryan Boorstein]","startTime":790.906,"endTime":794.409,"body":"overload movements. So that's"},{"speaker":"[Bryan Boorstein]","startTime":790.906,"endTime":794.409,"body":"why a cable row is kind of perfect here, but"},{"speaker":"[Bryan Boorstein]","startTime":794.429,"endTime":799.173,"body":"you would essentially take"},{"speaker":"[Bryan Boorstein]","startTime":794.429,"endTime":799.173,"body":"a set to about two RIR, maybe one to two, if"},{"speaker":"[Bryan Boorstein]","startTime":799.193,"endTime":803.136,"body":"you're getting aggressive."},{"speaker":"[Bryan Boorstein]","startTime":799.193,"endTime":803.136,"body":"Say you're using a hundred pounds for that"},{"speaker":"[Bryan Boorstein]","startTime":803.196,"endTime":808.36,"body":"set, then you would increase"},{"speaker":"[Bryan Boorstein]","startTime":803.196,"endTime":808.36,"body":"the weight immediately with no rest, 20%. So"},{"speaker":"[Bryan Boorstein]","startTime":808.38,"endTime":812.404,"body":"you would go from like a"},{"speaker":"[Bryan Boorstein]","startTime":808.38,"endTime":812.404,"body":"hundred pounds to 120. And then you would more"},{"speaker":"[Bryan Boorstein]","startTime":812.504,"endTime":816.107,"body":"or less try to match the"},{"speaker":"[Bryan Boorstein]","startTime":812.504,"endTime":816.107,"body":"reps you achieved on the first set. with the"},{"speaker":"[Bryan Boorstein]","startTime":816.147,"endTime":819.388,"body":"heavier weight. So say you"},{"speaker":"[Bryan Boorstein]","startTime":816.147,"endTime":819.388,"body":"did a hundred pounds for 10, you did full range"},{"speaker":"[Bryan Boorstein]","startTime":819.408,"endTime":824.469,"body":"of motion reps, you increase"},{"speaker":"[Bryan Boorstein]","startTime":819.408,"endTime":824.469,"body":"it to 120, you probably only get one or two"},{"speaker":"[Bryan Boorstein]","startTime":824.509,"endTime":829.91,"body":"full reps, if maybe none,"},{"speaker":"[Bryan Boorstein]","startTime":824.509,"endTime":829.91,"body":"but that's why you leave some RIR in the tank"},{"speaker":"[Bryan Boorstein]","startTime":829.95,"endTime":832.611,"body":"on that first full range"},{"speaker":"[Bryan Boorstein]","startTime":829.95,"endTime":832.611,"body":"of motion set so that you have like a little"},{"speaker":"[Bryan Boorstein]","startTime":832.631,"endTime":836.312,"body":"bit of oomph left for the"},{"speaker":"[Bryan Boorstein]","startTime":832.631,"endTime":836.312,"body":"reverse drop set. Increase the weight, try"},{"speaker":"[Bryan Boorstein]","startTime":836.332,"endTime":839.513,"body":"to match the reps, understand"},{"speaker":"[Bryan Boorstein]","startTime":836.332,"endTime":839.513,"body":"that maybe you get one or two full reps and"},{"speaker":"[Bryan Boorstein]","startTime":839.533,"endTime":843.654,"body":"then you get, you know, seven"},{"speaker":"[Bryan Boorstein]","startTime":839.533,"endTime":843.654,"body":"to eight partial reps with decreasing range"},{"speaker":"[Bryan Boorstein]","startTime":843.674,"endTime":846.798,"body":"of motion each. Anything"},{"speaker":"[Bryan Boorstein]","startTime":843.674,"endTime":846.798,"body":"to add there?"},{"speaker":"[Aaron Straker]","startTime":847.962,"endTime":853.434,"body":"No, I think that's exactly"},{"speaker":"[Aaron Straker]","startTime":847.962,"endTime":853.434,"body":"how I do it. And you're who I learned that"},{"speaker":"[Aaron Straker]","startTime":853.454,"endTime":854.837,"body":"from. So I think you"},{"speaker":"[Bryan Boorstein]","startTime":854.787,"endTime":858.01,"body":"Perfect."},{"speaker":"[Aaron Straker]","startTime":854.877,"endTime":856.24,"body":"are the lead on that for sure."},{"speaker":"[Bryan Boorstein]","startTime":858.03,"endTime":862.914,"body":"Do all muscles follow the"},{"speaker":"[Bryan Boorstein]","startTime":858.03,"endTime":862.914,"body":"logic of train it first short and then lengthened"},{"speaker":"[Bryan Boorstein]","startTime":863.014,"endTime":866.838,"body":"to maximize mechanical tension?"},{"speaker":"[Bryan Boorstein]","startTime":863.014,"endTime":866.838,"body":"Do you have any thoughts on this? You wanna"},{"speaker":"[Bryan Boorstein]","startTime":866.858,"endTime":867.198,"body":"jump in?"},{"speaker":"[Aaron Straker]","startTime":868.038,"endTime":872.78,"body":"Sure, this is the first I'm"},{"speaker":"[Aaron Straker]","startTime":868.038,"endTime":872.78,"body":"hearing of this, is in terms of this logic"},{"speaker":"[Aaron Straker]","startTime":872.82,"endTime":881.323,"body":"to maximize mechanical tension."},{"speaker":"[Aaron Straker]","startTime":872.82,"endTime":881.323,"body":"I don't do that. I very often don't do that."},{"speaker":"[Aaron Straker]","startTime":881.544,"endTime":887.026,"body":"So I'm not sure that that logic"},{"speaker":"[Aaron Straker]","startTime":881.544,"endTime":887.026,"body":"is necessary, like a stronghold, perhaps it"},{"speaker":"[Aaron Straker]","startTime":887.086,"endTime":893.449,"body":"is, and I am uninformed, but"},{"speaker":"[Aaron Straker]","startTime":887.086,"endTime":893.449,"body":"one thing I feel like is, I think we're getting"},{"speaker":"[Aaron Straker]","startTime":893.469,"endTime":896.294,"body":"like a little bit of a common"},{"speaker":"[Aaron Straker]","startTime":893.469,"endTime":896.294,"body":"theme is that there's like. rule sets of like"},{"speaker":"[Aaron Straker]","startTime":896.314,"endTime":900.757,"body":"things that you have to do."},{"speaker":"[Aaron Straker]","startTime":896.314,"endTime":900.757,"body":"And with the nature of the majority of the"},{"speaker":"[Aaron Straker]","startTime":900.777,"endTime":904.779,"body":"time we're speaking on hypertrophy,"},{"speaker":"[Aaron Straker]","startTime":900.777,"endTime":904.779,"body":"you know that that's not really just true."},{"speaker":"[Aaron Straker]","startTime":905.059,"endTime":909.421,"body":"So personally, I don't think"},{"speaker":"[Aaron Straker]","startTime":905.059,"endTime":909.421,"body":"you need to, but maybe Brian will say otherwise."},{"speaker":"[Bryan Boorstein]","startTime":910.231,"endTime":914.683,"body":"Yeah, so you, I feel like"},{"speaker":"[Bryan Boorstein]","startTime":910.231,"endTime":914.683,"body":"you do do this. You do leg extension, then"},{"speaker":"[Bryan Boorstein]","startTime":914.703,"endTime":915.706,"body":"you go to hack squat, right?"},{"speaker":"[Aaron Straker]","startTime":916.578,"endTime":917.719,"body":"Not anymore. So"},{"speaker":"[Bryan Boorstein]","startTime":918.015,"endTime":918.501,"body":"Oh, you switched"},{"speaker":"[Aaron Straker]","startTime":918.42,"endTime":918.48,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":918.541,"endTime":918.764,"body":"it? Okay."},{"speaker":"[Aaron Straker]","startTime":918.66,"endTime":924.207,"body":"was, yeah. And then because"},{"speaker":"[Aaron Straker]","startTime":918.66,"endTime":924.207,"body":"I didn't have access to it, the hack squat's"},{"speaker":"[Aaron Straker]","startTime":924.247,"endTime":933.647,"body":"gone in first. And since the"},{"speaker":"[Aaron Straker]","startTime":924.247,"endTime":933.647,"body":"hack squat has become so. like all encompassing"},{"speaker":"[Aaron Straker]","startTime":933.967,"endTime":940.953,"body":"in so much work and force goes"},{"speaker":"[Aaron Straker]","startTime":933.967,"endTime":940.953,"body":"into that. I just think I can create so much"},{"speaker":"[Aaron Straker]","startTime":941.153,"endTime":947.138,"body":"more of a stimulus on that"},{"speaker":"[Aaron Straker]","startTime":941.153,"endTime":947.138,"body":"hack squat. And I don't want to jeopardize"},{"speaker":"[Aaron Straker]","startTime":947.178,"endTime":951.182,"body":"the load by going in fatigued"},{"speaker":"[Aaron Straker]","startTime":947.178,"endTime":951.182,"body":"there."},{"speaker":"[Bryan Boorstein]","startTime":951.094,"endTime":951.255,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":952.183,"endTime":956.927,"body":"But then on other days like"},{"speaker":"[Aaron Straker]","startTime":952.183,"endTime":956.927,"body":"hamstrings, I purposefully do do that. So I"},{"speaker":"[Aaron Straker]","startTime":956.987,"endTime":959.629,"body":"think it depends is all I guess"},{"speaker":"[Aaron Straker]","startTime":956.987,"endTime":959.629,"body":"I'm gonna say."},{"speaker":"[Bryan Boorstein]","startTime":960.191,"endTime":963.452,"body":"Yeah, I think it depends"},{"speaker":"[Bryan Boorstein]","startTime":960.191,"endTime":963.452,"body":"too. I think it's very individually dependent."},{"speaker":"[Bryan Boorstein]","startTime":963.532,"endTime":967.535,"body":"I think it depends on where"},{"speaker":"[Bryan Boorstein]","startTime":963.532,"endTime":967.535,"body":"you are in your training career. I know that"},{"speaker":"[Bryan Boorstein]","startTime":967.555,"endTime":972.877,"body":"like, I don't often, in fact,"},{"speaker":"[Bryan Boorstein]","startTime":967.555,"endTime":972.877,"body":"I almost never prescribe people in their first"},{"speaker":"[Bryan Boorstein]","startTime":972.917,"endTime":976.679,"body":"few years of training to"},{"speaker":"[Bryan Boorstein]","startTime":972.917,"endTime":976.679,"body":"do it short then lengthened. I almost always"},{"speaker":"[Bryan Boorstein]","startTime":976.7,"endTime":980.942,"body":"will have them do the more"},{"speaker":"[Bryan Boorstein]","startTime":976.7,"endTime":980.942,"body":"demanding technical movement first, and then"},{"speaker":"[Bryan Boorstein]","startTime":981.002,"endTime":986.725,"body":"save the isolation short"},{"speaker":"[Bryan Boorstein]","startTime":981.002,"endTime":986.725,"body":"overload stuff for when they're already fatigued."},{"speaker":"[Bryan Boorstein]","startTime":987.505,"endTime":991.34,"body":"I just think that that makes"},{"speaker":"[Bryan Boorstein]","startTime":987.505,"endTime":991.34,"body":"more sense to have to be more fresh both mentally"},{"speaker":"[Bryan Boorstein]","startTime":991.4,"endTime":994.782,"body":"and physically going into"},{"speaker":"[Bryan Boorstein]","startTime":991.4,"endTime":994.782,"body":"the more complicated movement. I think doing"},{"speaker":"[Bryan Boorstein]","startTime":994.802,"endTime":999.005,"body":"a short movement and then"},{"speaker":"[Bryan Boorstein]","startTime":994.802,"endTime":999.005,"body":"a lengthened movement is a very advanced protocol"},{"speaker":"[Bryan Boorstein]","startTime":999.646,"endTime":1002.608,"body":"and something that I only"},{"speaker":"[Bryan Boorstein]","startTime":999.646,"endTime":1002.608,"body":"started doing in the last couple of years."},{"speaker":"[Bryan Boorstein]","startTime":1002.768,"endTime":1006.33,"body":"So that means I spent 20"},{"speaker":"[Bryan Boorstein]","startTime":1002.768,"endTime":1006.33,"body":"plus years of my training doing it the other"},{"speaker":"[Bryan Boorstein]","startTime":1006.37,"endTime":1006.61,"body":"way."},{"speaker":"[Aaron Straker]","startTime":1007.587,"endTime":1008.456,"body":"Same. Same."},{"speaker":"[Bryan Boorstein]","startTime":1008.612,"endTime":1014.836,"body":"Yeah, I love doing it this"},{"speaker":"[Bryan Boorstein]","startTime":1008.612,"endTime":1014.836,"body":"way. And the idea that the phrase maximize"},{"speaker":"[Bryan Boorstein]","startTime":1014.856,"endTime":1019.055,"body":"mechanical tension was at"},{"speaker":"[Bryan Boorstein]","startTime":1014.856,"endTime":1019.055,"body":"the end of that question. And so In a sense,"},{"speaker":"[Bryan Boorstein]","startTime":1019.355,"endTime":1025.158,"body":"I think that this isn't wrong"},{"speaker":"[Bryan Boorstein]","startTime":1019.355,"endTime":1025.158,"body":"because, man, I guess you could argue it from"},{"speaker":"[Bryan Boorstein]","startTime":1025.1979999999999,"endTime":1031.7820000000002,"body":"both sides. If you're somebody"},{"speaker":"[Bryan Boorstein]","startTime":1025.1979999999999,"endTime":1031.7820000000002,"body":"who's going to lose significant load and force"},{"speaker":"[Bryan Boorstein]","startTime":1031.8220000000001,"endTime":1036.324,"body":"production by doing the length"},{"speaker":"[Bryan Boorstein]","startTime":1031.8220000000001,"endTime":1036.324,"body":"and movement second, then I think you're actually"},{"speaker":"[Bryan Boorstein]","startTime":1036.5639999999999,"endTime":1042.388,"body":"minimizing mechanical tension"},{"speaker":"[Bryan Boorstein]","startTime":1036.5639999999999,"endTime":1042.388,"body":"by doing that. In my case, I don't feel like"},{"speaker":"[Bryan Boorstein]","startTime":1042.488,"endTime":1048.903,"body":"I'm actually sacrificing"},{"speaker":"[Bryan Boorstein]","startTime":1042.488,"endTime":1048.903,"body":"total load significantly. Like I think there's"},{"speaker":"[Bryan Boorstein]","startTime":1048.963,"endTime":1051.944,"body":"some effect, but I don't"},{"speaker":"[Bryan Boorstein]","startTime":1048.963,"endTime":1051.944,"body":"think that the amount of load and reps that"},{"speaker":"[Bryan Boorstein]","startTime":1051.964,"endTime":1055.426,"body":"I'm achieving on the length"},{"speaker":"[Bryan Boorstein]","startTime":1051.964,"endTime":1055.426,"body":"and movement is drastically impacted by doing"},{"speaker":"[Bryan Boorstein]","startTime":1055.446,"endTime":1057.047,"body":"leg extensions first, for"},{"speaker":"[Bryan Boorstein]","startTime":1055.446,"endTime":1057.047,"body":"example,"},{"speaker":"[Bryan Boorstein]","startTime":1060.429,"endTime":1065.432,"body":"because it's like, we know,"},{"speaker":"[Bryan Boorstein]","startTime":1060.429,"endTime":1065.432,"body":"I guess we've talked about this on the podcast,"},{"speaker":"[Bryan Boorstein]","startTime":1065.512,"endTime":1073.256,"body":"but that you have more oomph"},{"speaker":"[Bryan Boorstein]","startTime":1065.512,"endTime":1073.256,"body":"in the lengthened range. And so if you fatigue"},{"speaker":"[Bryan Boorstein]","startTime":1073.296,"endTime":1077.038,"body":"the short range first, you"},{"speaker":"[Bryan Boorstein]","startTime":1073.296,"endTime":1077.038,"body":"still should have a lot to give that lengthened"},{"speaker":"[Bryan Boorstein]","startTime":1077.058,"endTime":1081.712,"body":"range. in theory. Whereas"},{"speaker":"[Bryan Boorstein]","startTime":1077.058,"endTime":1081.712,"body":"I think the reverse isn't necessarily true."},{"speaker":"[Bryan Boorstein]","startTime":1081.972,"endTime":1085.994,"body":"Like I personally find, you"},{"speaker":"[Bryan Boorstein]","startTime":1081.972,"endTime":1085.994,"body":"know, going from a leg extension to a hack"},{"speaker":"[Bryan Boorstein]","startTime":1086.034,"endTime":1091.936,"body":"squat, my hack squat suffers"},{"speaker":"[Bryan Boorstein]","startTime":1086.034,"endTime":1091.936,"body":"less than if I went hack squat to leg extension,"},{"speaker":"[Bryan Boorstein]","startTime":1091.956,"endTime":1096.618,"body":"then my leg extension would"},{"speaker":"[Bryan Boorstein]","startTime":1091.956,"endTime":1096.618,"body":"suffer more. And so I think that might be part"},{"speaker":"[Bryan Boorstein]","startTime":1096.638,"endTime":1100.54,"body":"of the logic is that you"},{"speaker":"[Bryan Boorstein]","startTime":1096.638,"endTime":1100.54,"body":"can, you know, flood the metabolites into this"},{"speaker":"[Bryan Boorstein]","startTime":1100.68,"endTime":1106.342,"body":"area, train it short, get"},{"speaker":"[Bryan Boorstein]","startTime":1100.68,"endTime":1106.342,"body":"some of that proximal stimulus to the muscle"},{"speaker":"[Bryan Boorstein]","startTime":1106.362,"endTime":1110.76,"body":"without fatiguing the distal."},{"speaker":"[Bryan Boorstein]","startTime":1106.362,"endTime":1110.76,"body":"So in that case, you know, proximal is furthest"},{"speaker":"[Bryan Boorstein]","startTime":1110.78,"endTime":1115.361,"body":"from the insertion point."},{"speaker":"[Bryan Boorstein]","startTime":1110.78,"endTime":1115.361,"body":"So in using the leg example, the leg extension"},{"speaker":"[Bryan Boorstein]","startTime":1115.381,"endTime":1120.702,"body":"would fatigue you proximally,"},{"speaker":"[Bryan Boorstein]","startTime":1115.381,"endTime":1120.702,"body":"which would be closest to the hip. Whereas"},{"speaker":"[Bryan Boorstein]","startTime":1120.762,"endTime":1126.344,"body":"the hack squat would fatigue"},{"speaker":"[Bryan Boorstein]","startTime":1120.762,"endTime":1126.344,"body":"you both distally and proximally, but you actually"},{"speaker":"[Bryan Boorstein]","startTime":1126.364,"endTime":1131.005,"body":"don't get much distal hypertrophy"},{"speaker":"[Bryan Boorstein]","startTime":1126.364,"endTime":1131.005,"body":"or fatigue from the short movement. So the"},{"speaker":"[Bryan Boorstein]","startTime":1131.025,"endTime":1134.746,"body":"part closest to the knee"},{"speaker":"[Bryan Boorstein]","startTime":1131.025,"endTime":1134.746,"body":"is going to receive less stimulus on a leg"},{"speaker":"[Bryan Boorstein]","startTime":1134.786,"endTime":1138.111,"body":"extension than the part closest"},{"speaker":"[Bryan Boorstein]","startTime":1134.786,"endTime":1138.111,"body":"to the hip. So you still have a lot of that"},{"speaker":"[Bryan Boorstein]","startTime":1138.151,"endTime":1141.554,"body":"to give the length and movement."},{"speaker":"[Bryan Boorstein]","startTime":1138.151,"endTime":1141.554,"body":"And so I think that's where a lot of this logic"},{"speaker":"[Bryan Boorstein]","startTime":1141.574,"endTime":1146.417,"body":"comes in is that you just"},{"speaker":"[Bryan Boorstein]","startTime":1141.574,"endTime":1146.417,"body":"have more to give when you fatigue a short"},{"speaker":"[Bryan Boorstein]","startTime":1146.457,"endTime":1150.06,"body":"position. But if you fatigue"},{"speaker":"[Bryan Boorstein]","startTime":1146.457,"endTime":1150.06,"body":"the length and position, you essentially fatigue"},{"speaker":"[Bryan Boorstein]","startTime":1150.1,"endTime":1155.143,"body":"proximal and distal. So then"},{"speaker":"[Bryan Boorstein]","startTime":1150.1,"endTime":1155.143,"body":"the leg extension second would be more impacted."},{"speaker":"[Bryan Boorstein]","startTime":1156.384,"endTime":1159.266,"body":"So yeah, ultimately I don't"},{"speaker":"[Bryan Boorstein]","startTime":1156.384,"endTime":1159.266,"body":"wanna spend too much time on this, it could"},{"speaker":"[Bryan Boorstein]","startTime":1159.306,"endTime":1164.009,"body":"be probably like half of"},{"speaker":"[Bryan Boorstein]","startTime":1159.306,"endTime":1164.009,"body":"an episode. I think it's individually dependent."},{"speaker":"[Bryan Boorstein]","startTime":1164.109,"endTime":1170.842,"body":"I think it just depends."},{"speaker":"[Bryan Boorstein]","startTime":1164.109,"endTime":1170.842,"body":"And if you're an advanced trainee and you feel"},{"speaker":"[Bryan Boorstein]","startTime":1170.862,"endTime":1175.405,"body":"like you can, you know, still"},{"speaker":"[Bryan Boorstein]","startTime":1170.862,"endTime":1175.405,"body":"provide sufficient force production into the"},{"speaker":"[Bryan Boorstein]","startTime":1175.445,"endTime":1178.467,"body":"length and movement after"},{"speaker":"[Bryan Boorstein]","startTime":1175.445,"endTime":1178.467,"body":"doing the short movement first, then I love"},{"speaker":"[Bryan Boorstein]","startTime":1178.487,"endTime":1182.73,"body":"that approach. I know Aaron"},{"speaker":"[Bryan Boorstein]","startTime":1178.487,"endTime":1182.73,"body":"and I love it for hamstrings, for ego purposes."},{"speaker":"[Bryan Boorstein]","startTime":1183.191,"endTime":1188.634,"body":"So even if our SLDL or our"},{"speaker":"[Bryan Boorstein]","startTime":1183.191,"endTime":1188.634,"body":"RDL isn't drastically impacted by doing leg"},{"speaker":"[Bryan Boorstein]","startTime":1188.654,"endTime":1193.018,"body":"curls first, it at least"},{"speaker":"[Bryan Boorstein]","startTime":1188.654,"endTime":1193.018,"body":"allows us to not feel like we have to lift"},{"speaker":"[Bryan Boorstein]","startTime":1193.058,"endTime":1197.909,"body":"the heaviest weights in the"},{"speaker":"[Bryan Boorstein]","startTime":1193.058,"endTime":1197.909,"body":"world. So it's like, I know I could SLDL 405"},{"speaker":"[Bryan Boorstein]","startTime":1198.449,"endTime":1203.053,"body":"for six or something like"},{"speaker":"[Bryan Boorstein]","startTime":1198.449,"endTime":1203.053,"body":"that. But when I do leg curls first, I don't"},{"speaker":"[Bryan Boorstein]","startTime":1203.073,"endTime":1208.477,"body":"feel like I have to do 405"},{"speaker":"[Bryan Boorstein]","startTime":1203.073,"endTime":1208.477,"body":"for six. And so that leads to a better stimulus"},{"speaker":"[Bryan Boorstein]","startTime":1208.517,"endTime":1212.761,"body":"to the hamstrings than if"},{"speaker":"[Bryan Boorstein]","startTime":1208.517,"endTime":1212.761,"body":"I were to have done it first. So maybe it's,"},{"speaker":"[Bryan Boorstein]","startTime":1212.801,"endTime":1216.104,"body":"you know, it's individually"},{"speaker":"[Bryan Boorstein]","startTime":1212.801,"endTime":1216.104,"body":"dependent, it's movement dependent or muscle"},{"speaker":"[Bryan Boorstein]","startTime":1216.124,"endTime":1219.146,"body":"group dependent or whatever."},{"speaker":"[Bryan Boorstein]","startTime":1216.124,"endTime":1219.146,"body":"So I don't know that there's necessarily needs"},{"speaker":"[Bryan Boorstein]","startTime":1219.166,"endTime":1219.766,"body":"to be a rule here."},{"speaker":"[Aaron Straker]","startTime":1221.138,"endTime":1223.419,"body":"There's one last thing I want"},{"speaker":"[Aaron Straker]","startTime":1221.138,"endTime":1223.419,"body":"to add onto the back because I think I have"},{"speaker":"[Aaron Straker]","startTime":1223.459,"endTime":1229.622,"body":"a really practical example."},{"speaker":"[Aaron Straker]","startTime":1223.459,"endTime":1229.622,"body":"The reason I like doing it for the hamstring"},{"speaker":"[Aaron Straker]","startTime":1229.662,"endTime":1234.625,"body":"movements is when I am doing"},{"speaker":"[Aaron Straker]","startTime":1229.662,"endTime":1234.625,"body":"like my RDL or my SLDL, my core is my limiting"},{"speaker":"[Aaron Straker]","startTime":1234.665,"endTime":1239.108,"body":"factor. That's where reps stop"},{"speaker":"[Aaron Straker]","startTime":1234.665,"endTime":1239.108,"body":"when my core breaks down. By me pre fatiguing"},{"speaker":"[Aaron Straker]","startTime":1239.148,"endTime":1243.87,"body":"my hamstrings going in, that"},{"speaker":"[Aaron Straker]","startTime":1239.148,"endTime":1243.87,"body":"no longer becomes my limiting factor because"},{"speaker":"[Aaron Straker]","startTime":1243.93,"endTime":1249.013,"body":"my core is then stronger than"},{"speaker":"[Aaron Straker]","startTime":1243.93,"endTime":1249.013,"body":"my hamstrings and my hamstrings become the"},{"speaker":"[Aaron Straker]","startTime":1249.053,"endTime":1253.131,"body":"limiting factor. So like that"},{"speaker":"[Aaron Straker]","startTime":1249.053,"endTime":1253.131,"body":"is a very good practical use case of a time"},{"speaker":"[Aaron Straker]","startTime":1254.193,"endTime":1257.137,"body":"where I do do that and would"},{"speaker":"[Aaron Straker]","startTime":1254.193,"endTime":1257.137,"body":"recommend it there."},{"speaker":"[Bryan Boorstein]","startTime":1259.687,"endTime":1264.009,"body":"The last question, after"},{"speaker":"[Bryan Boorstein]","startTime":1259.687,"endTime":1264.009,"body":"listening to Cass on the Revive Stronger recent"},{"speaker":"[Bryan Boorstein]","startTime":1264.049,"endTime":1268.852,"body":"episode, has your opinion"},{"speaker":"[Bryan Boorstein]","startTime":1264.049,"endTime":1268.852,"body":"changed on length and stuff? I have only listened"},{"speaker":"[Bryan Boorstein]","startTime":1268.872,"endTime":1272.915,"body":"to the first 20 minutes of"},{"speaker":"[Bryan Boorstein]","startTime":1268.872,"endTime":1272.915,"body":"this episode, so I literally cannot answer"},{"speaker":"[Bryan Boorstein]","startTime":1272.955,"endTime":1277.358,"body":"this question. My guess is"},{"speaker":"[Bryan Boorstein]","startTime":1272.955,"endTime":1277.358,"body":"that it's probably not going to change my opinion"},{"speaker":"[Bryan Boorstein]","startTime":1277.438,"endTime":1283.562,"body":"on it. But as we're on the"},{"speaker":"[Bryan Boorstein]","startTime":1277.438,"endTime":1283.562,"body":"topic of talking about opinion changes, I had"},{"speaker":"[Bryan Boorstein]","startTime":1283.602,"endTime":1289.12,"body":"a very in-depth very in depth,"},{"speaker":"[Bryan Boorstein]","startTime":1283.602,"endTime":1289.12,"body":"I had an in depth conversation with Milo Wolf"},{"speaker":"[Bryan Boorstein]","startTime":1289.28,"endTime":1294.261,"body":"on DM a week or two ago about"},{"speaker":"[Bryan Boorstein]","startTime":1289.28,"endTime":1294.261,"body":"some of this length and stuff and how I do"},{"speaker":"[Bryan Boorstein]","startTime":1294.301,"endTime":1297.822,"body":"things differently than the"},{"speaker":"[Bryan Boorstein]","startTime":1294.301,"endTime":1297.822,"body":"way that he does them or the way that the evidence"},{"speaker":"[Bryan Boorstein]","startTime":1297.862,"endTime":1307.065,"body":"based, the current state"},{"speaker":"[Bryan Boorstein]","startTime":1297.862,"endTime":1307.065,"body":"of the research does them. And so I, I think"},{"speaker":"[Bryan Boorstein]","startTime":1307.105,"endTime":1310.806,"body":"that there's many ways that"},{"speaker":"[Bryan Boorstein]","startTime":1307.105,"endTime":1310.806,"body":"you can do them and handle the length and stuff"},{"speaker":"[Bryan Boorstein]","startTime":1310.886,"endTime":1315.029,"body":"like. I still hold stand"},{"speaker":"[Bryan Boorstein]","startTime":1310.886,"endTime":1315.029,"body":"strong on the idea that I think if a movement"},{"speaker":"[Bryan Boorstein]","startTime":1315.089,"endTime":1317.872,"body":"is inherently lengthened"},{"speaker":"[Bryan Boorstein]","startTime":1315.089,"endTime":1317.872,"body":"overloaded, I don't really think that there's"},{"speaker":"[Bryan Boorstein]","startTime":1317.892,"endTime":1322.255,"body":"a ton of benefit in doing"},{"speaker":"[Bryan Boorstein]","startTime":1317.892,"endTime":1322.255,"body":"length and partials. So like Milo and a number"},{"speaker":"[Bryan Boorstein]","startTime":1322.275,"endTime":1326.159,"body":"of other people in the industry"},{"speaker":"[Bryan Boorstein]","startTime":1322.275,"endTime":1326.159,"body":"have done length and partials on like RDLs"},{"speaker":"[Bryan Boorstein]","startTime":1326.179,"endTime":1329.581,"body":"and back squats and hack"},{"speaker":"[Bryan Boorstein]","startTime":1326.179,"endTime":1329.581,"body":"squats. And literally they're just hanging"},{"speaker":"[Bryan Boorstein]","startTime":1329.661,"endTime":1332.804,"body":"out in like the bottom 60%"},{"speaker":"[Bryan Boorstein]","startTime":1329.661,"endTime":1332.804,"body":"of that range of motion and not locking out"},{"speaker":"[Bryan Boorstein]","startTime":1332.824,"endTime":1337.908,"body":"at the top. To me, I feel"},{"speaker":"[Bryan Boorstein]","startTime":1332.824,"endTime":1337.908,"body":"like this is redundant. I think it would probably"},{"speaker":"[Bryan Boorstein]","startTime":1337.928,"endTime":1346.816,"body":"take a lot for me to change"},{"speaker":"[Bryan Boorstein]","startTime":1337.928,"endTime":1346.816,"body":"my opinion on that. Um, however, the idea that"},{"speaker":"[Bryan Boorstein]","startTime":1346.856,"endTime":1351.218,"body":"Milo uses and Eric Helms"},{"speaker":"[Bryan Boorstein]","startTime":1346.856,"endTime":1351.218,"body":"uses with this whole, uh, setting a standardized"},{"speaker":"[Bryan Boorstein]","startTime":1351.258,"endTime":1354.359,"body":"range of motion for your"},{"speaker":"[Bryan Boorstein]","startTime":1351.258,"endTime":1354.359,"body":"partials. That's kind of the way that they"},{"speaker":"[Bryan Boorstein]","startTime":1354.399,"endTime":1357.62,"body":"tend to do it. So where I"},{"speaker":"[Bryan Boorstein]","startTime":1354.399,"endTime":1357.62,"body":"tend to fatigue the short position and then"},{"speaker":"[Bryan Boorstein]","startTime":1357.78,"endTime":1362.621,"body":"let range of motion drop"},{"speaker":"[Bryan Boorstein]","startTime":1357.78,"endTime":1362.621,"body":"off, um, they tend to just set like a, Hey,"},{"speaker":"[Bryan Boorstein]","startTime":1362.741,"endTime":1368.363,"body":"60% range of motion is the"},{"speaker":"[Bryan Boorstein]","startTime":1362.741,"endTime":1368.363,"body":"end range and that's where. we go to each time"},{"speaker":"[Bryan Boorstein]","startTime":1368.383,"endTime":1372.247,"body":"and then that allows them"},{"speaker":"[Bryan Boorstein]","startTime":1368.383,"endTime":1372.247,"body":"to use RIR, so to speak. They love RIR, which"},{"speaker":"[Bryan Boorstein]","startTime":1372.267,"endTime":1377.07,"body":"is, I think why they do it"},{"speaker":"[Bryan Boorstein]","startTime":1372.267,"endTime":1377.07,"body":"this way, which makes sense. I've done a couple"},{"speaker":"[Bryan Boorstein]","startTime":1377.111,"endTime":1381.034,"body":"movements this way, like"},{"speaker":"[Bryan Boorstein]","startTime":1377.111,"endTime":1381.034,"body":"on my 45 degree hip extension, I've done 60%"},{"speaker":"[Bryan Boorstein]","startTime":1381.074,"endTime":1387.079,"body":"range of motion, which I"},{"speaker":"[Bryan Boorstein]","startTime":1381.074,"endTime":1387.079,"body":"enjoy. And I'm open to trying it on some other"},{"speaker":"[Bryan Boorstein]","startTime":1387.139,"endTime":1390.782,"body":"like short mid-range movements."},{"speaker":"[Bryan Boorstein]","startTime":1387.139,"endTime":1390.782,"body":"I still think I'm a ways away from wanting"},{"speaker":"[Bryan Boorstein]","startTime":1390.822,"endTime":1395.826,"body":"to do it on lengthened movements."},{"speaker":"[Bryan Boorstein]","startTime":1390.822,"endTime":1395.826,"body":"Like I can't imagine doing a pendulum squat"},{"speaker":"[Bryan Boorstein]","startTime":1395.846,"endTime":1400.938,"body":"where I just hang out. 60%."},{"speaker":"[Bryan Boorstein]","startTime":1395.846,"endTime":1400.938,"body":"It just seems redundant and unnecessary. But"},{"speaker":"[Bryan Boorstein]","startTime":1400.998,"endTime":1405.942,"body":"I think I'm open to at least"},{"speaker":"[Bryan Boorstein]","startTime":1400.998,"endTime":1405.942,"body":"experimenting with that approach for some short"},{"speaker":"[Bryan Boorstein]","startTime":1406.023,"endTime":1409.986,"body":"overload movements. And then"},{"speaker":"[Bryan Boorstein]","startTime":1406.023,"endTime":1409.986,"body":"I will update you. We're not going to have"},{"speaker":"[Bryan Boorstein]","startTime":1410.006,"endTime":1413.449,"body":"an episode next week because"},{"speaker":"[Bryan Boorstein]","startTime":1410.006,"endTime":1413.449,"body":"Aaron's going to be in Denver. But the next"},{"speaker":"[Bryan Boorstein]","startTime":1413.489,"endTime":1418.213,"body":"episode we have, I will update"},{"speaker":"[Bryan Boorstein]","startTime":1413.489,"endTime":1418.213,"body":"on my opinions after listening to Cass on the"},{"speaker":"[Bryan Boorstein]","startTime":1418.253,"endTime":1419.314,"body":"Revive Stronger podcast."},{"speaker":"[Aaron Straker]","startTime":1422.682,"endTime":1426.684,"body":"I'm gonna just basically defer"},{"speaker":"[Aaron Straker]","startTime":1422.682,"endTime":1426.684,"body":"to Brian on that one. I'm gonna be really honest"},{"speaker":"[Aaron Straker]","startTime":1426.704,"endTime":1428.905,"body":"with you guys. I have a lot"},{"speaker":"[Aaron Straker]","startTime":1426.704,"endTime":1428.905,"body":"going on. In the next two"},{"speaker":"[Bryan Boorstein]","startTime":1428.855,"endTime":1429.561,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":1428.925,"endTime":1433.948,"body":"weeks, I'm probably not gonna"},{"speaker":"[Aaron Straker]","startTime":1428.925,"endTime":1433.948,"body":"listen to the podcast. So, and I have more"},{"speaker":"[Aaron Straker]","startTime":1433.968,"endTime":1437.149,"body":"than enough faith in Brian"},{"speaker":"[Aaron Straker]","startTime":1433.968,"endTime":1437.149,"body":"and I'll basically just align my opinion to"},{"speaker":"[Aaron Straker]","startTime":1437.189,"endTime":1437.369,"body":"his."},{"speaker":"[Bryan Boorstein]","startTime":1438.255,"endTime":1443.057,"body":"Perfect. Sweet. Well, let's,"},{"speaker":"[Bryan Boorstein]","startTime":1438.255,"endTime":1443.057,"body":"let's kick this next one over to you since"},{"speaker":"[Bryan Boorstein]","startTime":1443.077,"endTime":1448.341,"body":"we're done with lengthened"},{"speaker":"[Bryan Boorstein]","startTime":1443.077,"endTime":1448.341,"body":"questions now. How do you balance life and"},{"speaker":"[Bryan Boorstein]","startTime":1448.401,"endTime":1451.042,"body":"training stress to have a"},{"speaker":"[Bryan Boorstein]","startTime":1448.401,"endTime":1451.042,"body":"decent training session?"},{"speaker":"[Aaron Straker]","startTime":1451.978,"endTime":1456.581,"body":"So I'm gonna take this one"},{"speaker":"[Aaron Straker]","startTime":1451.978,"endTime":1456.581,"body":"kind of from a different angle and this is"},{"speaker":"[Aaron Straker]","startTime":1456.781,"endTime":1461.946,"body":"something I guess if I'm gonna"},{"speaker":"[Aaron Straker]","startTime":1456.781,"endTime":1461.946,"body":"try and open some opinions without really opening"},{"speaker":"[Aaron Straker]","startTime":1462.266,"endTime":1468.531,"body":"a massive never ending book"},{"speaker":"[Aaron Straker]","startTime":1462.266,"endTime":1468.531,"body":"here. I think the pendulum from my standpoint"},{"speaker":"[Aaron Straker]","startTime":1468.571,"endTime":1475.897,"body":"has swung way too far into"},{"speaker":"[Aaron Straker]","startTime":1468.571,"endTime":1475.897,"body":"like you need RIR, stress is a bad thing, like"},{"speaker":"[Aaron Straker]","startTime":1476.037,"endTime":1481.121,"body":"sort of direction and people"},{"speaker":"[Aaron Straker]","startTime":1476.037,"endTime":1481.121,"body":"are trying to avoid everything at all costs."},{"speaker":"[Aaron Straker]","startTime":1482.174,"endTime":1487.778,"body":"Adaptation is only as a direct"},{"speaker":"[Aaron Straker]","startTime":1482.174,"endTime":1487.778,"body":"result of like a stimulus and needing to make"},{"speaker":"[Aaron Straker]","startTime":1487.818,"endTime":1494.262,"body":"an adaptation to that sort"},{"speaker":"[Aaron Straker]","startTime":1487.818,"endTime":1494.262,"body":"of thing. So I think I wouldn't try and micromanage"},{"speaker":"[Aaron Straker]","startTime":1494.302,"endTime":1499.366,"body":"like the training stress. Training"},{"speaker":"[Aaron Straker]","startTime":1494.302,"endTime":1499.366,"body":"is a stress. If you are redlined in other aspects"},{"speaker":"[Aaron Straker]","startTime":1499.406,"endTime":1505.891,"body":"of your life, like financially,"},{"speaker":"[Aaron Straker]","startTime":1499.406,"endTime":1505.891,"body":"emotionally, and those sorts of things, yeah,"},{"speaker":"[Aaron Straker]","startTime":1505.931,"endTime":1510.662,"body":"you probably don't want to"},{"speaker":"[Aaron Straker]","startTime":1505.931,"endTime":1510.662,"body":"be taking like hack squats to a zero Definitely"},{"speaker":"[Aaron Straker]","startTime":1510.682,"endTime":1513.804,"body":"keeping things in and having"},{"speaker":"[Aaron Straker]","startTime":1510.682,"endTime":1513.804,"body":"it add value to your life, but I would say"},{"speaker":"[Aaron Straker]","startTime":1513.844,"endTime":1518.607,"body":"for the overwhelming majority"},{"speaker":"[Aaron Straker]","startTime":1513.844,"endTime":1518.607,"body":"of us, you should be able to balance quite"},{"speaker":"[Aaron Straker]","startTime":1518.667,"endTime":1525.332,"body":"easily. And that is what I"},{"speaker":"[Aaron Straker]","startTime":1518.667,"endTime":1525.332,"body":"find personally with myself, with the overwhelming"},{"speaker":"[Aaron Straker]","startTime":1525.352,"endTime":1530.136,"body":"majority of my clientele, there's"},{"speaker":"[Aaron Straker]","startTime":1525.352,"endTime":1530.136,"body":"only one client who I have to very much make"},{"speaker":"[Aaron Straker]","startTime":1530.156,"endTime":1534.239,"body":"sure we manage his expectations"},{"speaker":"[Aaron Straker]","startTime":1530.156,"endTime":1534.239,"body":"because of what he has on his plate, but I"},{"speaker":"[Aaron Straker]","startTime":1534.259,"endTime":1537.881,"body":"think this is like a 2% sort"},{"speaker":"[Aaron Straker]","startTime":1534.259,"endTime":1537.881,"body":"of problem thing, not a 98%."},{"speaker":"[Bryan Boorstein]","startTime":1540.391,"endTime":1544.752,"body":"Yeah, I feel like there's"},{"speaker":"[Bryan Boorstein]","startTime":1540.391,"endTime":1544.752,"body":"kind of two different ways to approach this."},{"speaker":"[Bryan Boorstein]","startTime":1545.292,"endTime":1549.273,"body":"One is something we've talked"},{"speaker":"[Bryan Boorstein]","startTime":1545.292,"endTime":1549.273,"body":"about on here in recent episodes, which I've"},{"speaker":"[Bryan Boorstein]","startTime":1549.353,"endTime":1556.635,"body":"used the analogy of how volume"},{"speaker":"[Bryan Boorstein]","startTime":1549.353,"endTime":1556.635,"body":"tolerance or tolerance to training in general,"},{"speaker":"[Bryan Boorstein]","startTime":1556.695,"endTime":1560.636,"body":"the amount of training, the"},{"speaker":"[Bryan Boorstein]","startTime":1556.695,"endTime":1560.636,"body":"difficulty of training that you do changes"},{"speaker":"[Bryan Boorstein]","startTime":1560.696,"endTime":1564.657,"body":"over time based on the way"},{"speaker":"[Bryan Boorstein]","startTime":1560.696,"endTime":1564.657,"body":"that your life is going. And I referenced how"},{"speaker":"[Bryan Boorstein]","startTime":1565.157,"endTime":1570.715,"body":"in college I could drink"},{"speaker":"[Bryan Boorstein]","startTime":1565.157,"endTime":1570.715,"body":"15 beers and sleep five hours a night. and"},{"speaker":"[Bryan Boorstein]","startTime":1571.616,"endTime":1576.279,"body":"still show up and do a relatively"},{"speaker":"[Bryan Boorstein]","startTime":1571.616,"endTime":1576.279,"body":"high volume training program and get results"},{"speaker":"[Bryan Boorstein]","startTime":1576.379,"endTime":1581.424,"body":"because I had no stress and"},{"speaker":"[Bryan Boorstein]","startTime":1576.379,"endTime":1581.424,"body":"my testosterone was high and blah, blah, blah,"},{"speaker":"[Bryan Boorstein]","startTime":1581.524,"endTime":1585.927,"body":"all the different things."},{"speaker":"[Bryan Boorstein]","startTime":1581.524,"endTime":1585.927,"body":"Um, so different phases of life call for different"},{"speaker":"[Bryan Boorstein]","startTime":1586.608,"endTime":1591.572,"body":"approaches to, to your training."},{"speaker":"[Bryan Boorstein]","startTime":1586.608,"endTime":1591.572,"body":"And that's just a fact. As far as balancing"},{"speaker":"[Bryan Boorstein]","startTime":1591.632,"endTime":1596.996,"body":"life, uh, and training stress,"},{"speaker":"[Bryan Boorstein]","startTime":1591.632,"endTime":1596.996,"body":"I would try to find a time to train during"},{"speaker":"[Bryan Boorstein]","startTime":1597.036,"endTime":1602.824,"body":"the day where you aren't"},{"speaker":"[Bryan Boorstein]","startTime":1597.036,"endTime":1602.824,"body":"stressed out. For everyone, that's different."},{"speaker":"[Bryan Boorstein]","startTime":1603.144,"endTime":1608.068,"body":"But for me, I do not have"},{"speaker":"[Bryan Boorstein]","startTime":1603.144,"endTime":1608.068,"body":"quality training sessions if I train later"},{"speaker":"[Bryan Boorstein]","startTime":1608.088,"endTime":1613.131,"body":"in the day, because I have"},{"speaker":"[Bryan Boorstein]","startTime":1608.088,"endTime":1613.131,"body":"my mind consumed with all the other things"},{"speaker":"[Bryan Boorstein]","startTime":1613.151,"endTime":1616.834,"body":"that are going on in my life."},{"speaker":"[Bryan Boorstein]","startTime":1613.151,"endTime":1616.834,"body":"So for me, it works really well for me to wake"},{"speaker":"[Bryan Boorstein]","startTime":1616.914,"endTime":1620.436,"body":"up, drop the kids at school,"},{"speaker":"[Bryan Boorstein]","startTime":1616.914,"endTime":1620.436,"body":"come back. And the first thing I do is make"},{"speaker":"[Bryan Boorstein]","startTime":1620.476,"endTime":1623.599,"body":"a protein shake, head downstairs"},{"speaker":"[Bryan Boorstein]","startTime":1620.476,"endTime":1623.599,"body":"to the gym and work out. And then once that's"},{"speaker":"[Bryan Boorstein]","startTime":1623.719,"endTime":1628.242,"body":"done, I feel like I'm in"},{"speaker":"[Bryan Boorstein]","startTime":1623.719,"endTime":1628.242,"body":"a good mental space to be more productive for"},{"speaker":"[Bryan Boorstein]","startTime":1628.262,"endTime":1632.524,"body":"the rest of the day. Um,"},{"speaker":"[Bryan Boorstein]","startTime":1628.262,"endTime":1632.524,"body":"other people, like I know Aaron often trains"},{"speaker":"[Bryan Boorstein]","startTime":1632.544,"endTime":1637.086,"body":"at night. Um, and that changes"},{"speaker":"[Bryan Boorstein]","startTime":1632.544,"endTime":1637.086,"body":"too. I know you've had different phases of"},{"speaker":"[Bryan Boorstein]","startTime":1637.126,"endTime":1640.707,"body":"life where you train at different"},{"speaker":"[Bryan Boorstein]","startTime":1637.126,"endTime":1640.707,"body":"times. Um, but I do think that whenever that"},{"speaker":"[Bryan Boorstein]","startTime":1641.287,"endTime":1645.549,"body":"time of training is for you"},{"speaker":"[Bryan Boorstein]","startTime":1641.287,"endTime":1645.549,"body":"at this specific point in your life, you should"},{"speaker":"[Bryan Boorstein]","startTime":1645.589,"endTime":1651.432,"body":"try to curate your life to"},{"speaker":"[Bryan Boorstein]","startTime":1645.589,"endTime":1651.432,"body":"work around that and that's not to say to prioritize"},{"speaker":"[Bryan Boorstein]","startTime":1651.472,"endTime":1655.173,"body":"training above everything"},{"speaker":"[Bryan Boorstein]","startTime":1651.472,"endTime":1655.173,"body":"else, but to understand that when you do have"},{"speaker":"[Bryan Boorstein]","startTime":1655.213,"endTime":1660.305,"body":"a good quality training session,"},{"speaker":"[Bryan Boorstein]","startTime":1655.213,"endTime":1660.305,"body":"it amplifies. the rest of your life and makes"},{"speaker":"[Bryan Boorstein]","startTime":1660.605,"endTime":1663.989,"body":"your work more productive,"},{"speaker":"[Bryan Boorstein]","startTime":1660.605,"endTime":1663.989,"body":"makes your mind work more efficiently and things"},{"speaker":"[Bryan Boorstein]","startTime":1664.029,"endTime":1669.355,"body":"like that. So yeah, I would"},{"speaker":"[Bryan Boorstein]","startTime":1664.029,"endTime":1669.355,"body":"just try to monitor your time, find the right"},{"speaker":"[Bryan Boorstein]","startTime":1669.375,"endTime":1674.441,"body":"time to do it and understand"},{"speaker":"[Bryan Boorstein]","startTime":1669.375,"endTime":1674.441,"body":"that it should be a positive on everything"},{"speaker":"[Bryan Boorstein]","startTime":1674.502,"endTime":1675.122,"body":"else in your life."},{"speaker":"[Aaron Straker]","startTime":1678.194,"endTime":1683.275,"body":"Okay, so first let me say that"},{"speaker":"[Aaron Straker]","startTime":1678.194,"endTime":1683.275,"body":"I just read the question wrong. I mean, I read"},{"speaker":"[Aaron Straker]","startTime":1683.295,"endTime":1687.617,"body":"it before and I just, I took"},{"speaker":"[Aaron Straker]","startTime":1683.295,"endTime":1687.617,"body":"it at like a deeper level than it really was"},{"speaker":"[Aaron Straker]","startTime":1687.737,"endTime":1691.458,"body":"asking. It was really just"},{"speaker":"[Aaron Straker]","startTime":1687.737,"endTime":1691.458,"body":"about balancing like time and making time to"},{"speaker":"[Aaron Straker]","startTime":1691.478,"endTime":1692.878,"body":"get a decent training session"},{"speaker":"[Aaron Straker]","startTime":1691.478,"endTime":1692.878,"body":"in."},{"speaker":"[Bryan Boorstein]","startTime":1693.027,"endTime":1694.714,"body":"Hehehe."},{"speaker":"[Aaron Straker]","startTime":1693.258,"endTime":1697.479,"body":"And I just completely missed"},{"speaker":"[Aaron Straker]","startTime":1693.258,"endTime":1697.479,"body":"that. So I apologize in the way that I answered"},{"speaker":"[Aaron Straker]","startTime":1697.499,"endTime":1703.841,"body":"that question. But I guess"},{"speaker":"[Aaron Straker]","startTime":1697.499,"endTime":1703.841,"body":"if you thought of it from that, or that standpoint"},{"speaker":"[Aaron Straker]","startTime":1703.861,"endTime":1707.668,"body":"or ever do. What I was basically"},{"speaker":"[Aaron Straker]","startTime":1703.861,"endTime":1707.668,"body":"getting at is you can handle a lot more than"},{"speaker":"[Aaron Straker]","startTime":1707.708,"endTime":1712.333,"body":"you think, but the time aspect,"},{"speaker":"[Aaron Straker]","startTime":1707.708,"endTime":1712.333,"body":"yeah, I think Brian killed. You answered that"},{"speaker":"[Aaron Straker]","startTime":1712.373,"endTime":1716.937,"body":"well from a balancing time,"},{"speaker":"[Aaron Straker]","startTime":1712.373,"endTime":1716.937,"body":"which I believe was the intended question."},{"speaker":"[Bryan Boorstein]","startTime":1716.895,"endTime":1720.398,"body":"Yeah, I think so as well,"},{"speaker":"[Bryan Boorstein]","startTime":1716.895,"endTime":1720.398,"body":"even though time wasn't actually specifically"},{"speaker":"[Bryan Boorstein]","startTime":1720.438,"endTime":1725.922,"body":"mentioned. Cool, how do you"},{"speaker":"[Bryan Boorstein]","startTime":1720.438,"endTime":1725.922,"body":"approach getting sick in the middle of a mesocycle?"},{"speaker":"[Aaron Straker]","startTime":1727.878,"endTime":1734.022,"body":"I mean, you don't train really"},{"speaker":"[Aaron Straker]","startTime":1727.878,"endTime":1734.022,"body":"until you're recovered. It depends on the type"},{"speaker":"[Aaron Straker]","startTime":1734.322,"endTime":1737.684,"body":"of how you have your mesos"},{"speaker":"[Aaron Straker]","startTime":1734.322,"endTime":1737.684,"body":"structured. So if you're following something"},{"speaker":"[Aaron Straker]","startTime":1737.704,"endTime":1741.187,"body":"with like six week planned"},{"speaker":"[Aaron Straker]","startTime":1737.704,"endTime":1741.187,"body":"mesos and stuff, like that's a little bit more"},{"speaker":"[Aaron Straker]","startTime":1741.227,"endTime":1745.87,"body":"difficult. And then obviously"},{"speaker":"[Aaron Straker]","startTime":1741.227,"endTime":1745.87,"body":"if the next cycle's starting there, personally"},{"speaker":"[Aaron Straker]","startTime":1745.99,"endTime":1750.273,"body":"I use much more flexible ones."},{"speaker":"[Aaron Straker]","startTime":1745.99,"endTime":1750.273,"body":"Like we might run for eight weeks, we might"},{"speaker":"[Aaron Straker]","startTime":1750.313,"endTime":1754.856,"body":"run for 12, we might run for"},{"speaker":"[Aaron Straker]","startTime":1750.313,"endTime":1754.856,"body":"20 if things are still damn good. And in that,"},{"speaker":"[Aaron Straker]","startTime":1755.116,"endTime":1758.738,"body":"we just kind of punt, you know,"},{"speaker":"[Aaron Straker]","startTime":1755.116,"endTime":1758.738,"body":"like take... take a, we might take a kind of"},{"speaker":"[Aaron Straker]","startTime":1758.778,"endTime":1762.48,"body":"like a three sessions to like"},{"speaker":"[Aaron Straker]","startTime":1758.778,"endTime":1762.48,"body":"get back in a groove sort of thing until we're"},{"speaker":"[Aaron Straker]","startTime":1762.58,"endTime":1767.202,"body":"fully recovered, adequately"},{"speaker":"[Aaron Straker]","startTime":1762.58,"endTime":1767.202,"body":"hydrated again, fully carbohydrate recompensated,"},{"speaker":"[Aaron Straker]","startTime":1767.222,"endTime":1771.185,"body":"and then we get back swinging"},{"speaker":"[Aaron Straker]","startTime":1767.222,"endTime":1771.185,"body":"for the fences. So don't try and rush it when"},{"speaker":"[Aaron Straker]","startTime":1771.225,"endTime":1773.065,"body":"you're not ready to perform"},{"speaker":"[Aaron Straker]","startTime":1771.225,"endTime":1773.065,"body":"yet."},{"speaker":"[Bryan Boorstein]","startTime":1773.843,"endTime":1779.107,"body":"Yeah. No, I think that that"},{"speaker":"[Bryan Boorstein]","startTime":1773.843,"endTime":1779.107,"body":"three session, uh, gradual acclimation phase"},{"speaker":"[Bryan Boorstein]","startTime":1779.527,"endTime":1783.331,"body":"is, is pretty much what I"},{"speaker":"[Bryan Boorstein]","startTime":1779.527,"endTime":1783.331,"body":"use as well. It's not always three sessions,"},{"speaker":"[Bryan Boorstein]","startTime":1783.431,"endTime":1787.774,"body":"but I basically don't train"},{"speaker":"[Bryan Boorstein]","startTime":1783.431,"endTime":1787.774,"body":"when I'm, when I'm sick. Like if I have to"},{"speaker":"[Bryan Boorstein]","startTime":1788.775,"endTime":1792.678,"body":"pull myself up by my bootstraps"},{"speaker":"[Bryan Boorstein]","startTime":1788.775,"endTime":1792.678,"body":"and try to train sick, like I'm just not going"},{"speaker":"[Bryan Boorstein]","startTime":1792.698,"endTime":1796.462,"body":"to do it. I'm going to take"},{"speaker":"[Bryan Boorstein]","startTime":1792.698,"endTime":1796.462,"body":"that time off. Uh, once I feel like I'm on"},{"speaker":"[Bryan Boorstein]","startTime":1796.482,"endTime":1799.965,"body":"the mend, but you know, after"},{"speaker":"[Bryan Boorstein]","startTime":1796.482,"endTime":1799.965,"body":"you get sick, you, you can feel better, but"},{"speaker":"[Bryan Boorstein]","startTime":1800.005,"endTime":1804.119,"body":"you just don't have all your"},{"speaker":"[Bryan Boorstein]","startTime":1800.005,"endTime":1804.119,"body":"strength back yet. Um, that's when I kind of"},{"speaker":"[Bryan Boorstein]","startTime":1804.159,"endTime":1808.56,"body":"begin those two or three"},{"speaker":"[Bryan Boorstein]","startTime":1804.159,"endTime":1808.56,"body":"gradual ascent sessions. And so I might do"},{"speaker":"[Bryan Boorstein]","startTime":1808.58,"endTime":1814.042,"body":"the first one with half the"},{"speaker":"[Bryan Boorstein]","startTime":1808.58,"endTime":1814.042,"body":"volume and 70% effort. So say usually I would"},{"speaker":"[Bryan Boorstein]","startTime":1814.062,"endTime":1820.764,"body":"have two sets of hack squat,"},{"speaker":"[Bryan Boorstein]","startTime":1814.062,"endTime":1820.764,"body":"you know, to, to RIR. Maybe I do one set of"},{"speaker":"[Bryan Boorstein]","startTime":1820.804,"endTime":1827.226,"body":"hack squat to five or six"},{"speaker":"[Bryan Boorstein]","startTime":1820.804,"endTime":1827.226,"body":"RIR, um, as my first session back. And then"},{"speaker":"[Bryan Boorstein]","startTime":1827.935,"endTime":1832.096,"body":"each session I do, I'll add"},{"speaker":"[Bryan Boorstein]","startTime":1827.935,"endTime":1832.096,"body":"a little bit more volume as I feel up for it"},{"speaker":"[Bryan Boorstein]","startTime":1832.136,"endTime":1836.898,"body":"to get back to my normal"},{"speaker":"[Bryan Boorstein]","startTime":1832.136,"endTime":1836.898,"body":"amounts. And I'll add a little bit of intensity"},{"speaker":"[Bryan Boorstein]","startTime":1837.118,"endTime":1841.78,"body":"as I get back to my normal"},{"speaker":"[Bryan Boorstein]","startTime":1837.118,"endTime":1841.78,"body":"prescribed intensity. And so the amount of"},{"speaker":"[Bryan Boorstein]","startTime":1841.82,"endTime":1846.042,"body":"sessions that it takes until"},{"speaker":"[Bryan Boorstein]","startTime":1841.82,"endTime":1846.042,"body":"you feel like you're back to normal, like lifting"},{"speaker":"[Bryan Boorstein]","startTime":1846.062,"endTime":1849.444,"body":"the same amount of weights"},{"speaker":"[Bryan Boorstein]","startTime":1846.062,"endTime":1849.444,"body":"with the same effort level as before, that"},{"speaker":"[Bryan Boorstein]","startTime":1849.484,"endTime":1855.206,"body":"varies depending on how severe"},{"speaker":"[Bryan Boorstein]","startTime":1849.484,"endTime":1855.206,"body":"the sickness was and how well you're recovering"},{"speaker":"[Bryan Boorstein]","startTime":1855.326,"endTime":1860.189,"body":"from the sickness. So it"},{"speaker":"[Bryan Boorstein]","startTime":1855.326,"endTime":1860.189,"body":"could be two sessions, it could be four sessions,"},{"speaker":"[Bryan Boorstein]","startTime":1860.229,"endTime":1863.952,"body":"it's usually somewhere in"},{"speaker":"[Bryan Boorstein]","startTime":1860.229,"endTime":1863.952,"body":"that two, three, four range, and usually by"},{"speaker":"[Bryan Boorstein]","startTime":1863.992,"endTime":1871.538,"body":"the end of four to six calendar"},{"speaker":"[Bryan Boorstein]","startTime":1863.992,"endTime":1871.538,"body":"days, I usually find myself pretty much back"},{"speaker":"[Bryan Boorstein]","startTime":1871.578,"endTime":1875.001,"body":"to how I was ready to go,"},{"speaker":"[Bryan Boorstein]","startTime":1871.578,"endTime":1875.001,"body":"and that assumes that you're sleeping well"},{"speaker":"[Bryan Boorstein]","startTime":1875.061,"endTime":1877.342,"body":"and eating adequate food"},{"speaker":"[Bryan Boorstein]","startTime":1875.061,"endTime":1877.342,"body":"and stuff like that too."},{"speaker":"[Aaron Straker]","startTime":1879.186,"endTime":1883.072,"body":"Yeah. This next one will start"},{"speaker":"[Aaron Straker]","startTime":1879.186,"endTime":1883.072,"body":"with you, Brian. You good with"},{"speaker":"[Bryan Boorstein]","startTime":1883.008,"endTime":1883.19,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1883.092,"endTime":1885.456,"body":"that?"},{"speaker":"[Bryan Boorstein]","startTime":1883.656,"endTime":1883.798,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1885.476,"endTime":1888.681,"body":"Are drop sets on lateral raises"},{"speaker":"[Aaron Straker]","startTime":1885.476,"endTime":1888.681,"body":"too fatiguing?"},{"speaker":"[Bryan Boorstein]","startTime":1891.755,"endTime":1896.038,"body":"I think no, I mean, especially"},{"speaker":"[Bryan Boorstein]","startTime":1891.755,"endTime":1896.038,"body":"if it's a dumbbell lateral raise, uh, it's"},{"speaker":"[Bryan Boorstein]","startTime":1896.078,"endTime":1899.201,"body":"a short overload movement."},{"speaker":"[Bryan Boorstein]","startTime":1896.078,"endTime":1899.201,"body":"There's not a ton of fatigue happening anywhere,"},{"speaker":"[Bryan Boorstein]","startTime":1899.241,"endTime":1904.345,"body":"except like the top 30% of"},{"speaker":"[Bryan Boorstein]","startTime":1899.241,"endTime":1904.345,"body":"the range of motion. Um, I have done run the"},{"speaker":"[Bryan Boorstein]","startTime":1904.385,"endTime":1908.728,"body":"rack lateral raise drop sets"},{"speaker":"[Bryan Boorstein]","startTime":1904.385,"endTime":1908.728,"body":"for most of my first 15 years of training,"},{"speaker":"[Bryan Boorstein]","startTime":1909.249,"endTime":1912.071,"body":"you know, start with like"},{"speaker":"[Bryan Boorstein]","startTime":1909.249,"endTime":1912.071,"body":"the forties and then the thirties and then"},{"speaker":"[Bryan Boorstein]","startTime":1912.111,"endTime":1915.113,"body":"the twenties and then the"},{"speaker":"[Bryan Boorstein]","startTime":1912.111,"endTime":1915.113,"body":"fifteens and then the tens and basically go"},{"speaker":"[Bryan Boorstein]","startTime":1915.173,"endTime":1918.736,"body":"until you can't move your"},{"speaker":"[Bryan Boorstein]","startTime":1915.173,"endTime":1918.736,"body":"arms anymore. And I can't really say that any"},{"speaker":"[Bryan Boorstein]","startTime":1918.776,"endTime":1927.767,"body":"appreciable fatigue happened."},{"speaker":"[Bryan Boorstein]","startTime":1918.776,"endTime":1927.767,"body":"Um, So I don't think so. I mean, it's very"},{"speaker":"[Bryan Boorstein]","startTime":1927.867,"endTime":1933.11,"body":"specific to this being a"},{"speaker":"[Bryan Boorstein]","startTime":1927.867,"endTime":1933.11,"body":"dumbbell lateral raise. And a few other movements"},{"speaker":"[Bryan Boorstein]","startTime":1933.13,"endTime":1937.653,"body":"that are, you know, that"},{"speaker":"[Bryan Boorstein]","startTime":1933.13,"endTime":1937.653,"body":"lack the fatigue accumulation similarly to"},{"speaker":"[Bryan Boorstein]","startTime":1937.673,"endTime":1941.415,"body":"this movement. If you had"},{"speaker":"[Bryan Boorstein]","startTime":1937.673,"endTime":1941.415,"body":"said a whole variety of other movements, I"},{"speaker":"[Bryan Boorstein]","startTime":1941.435,"endTime":1944.858,"body":"think my answer would be"},{"speaker":"[Bryan Boorstein]","startTime":1941.435,"endTime":1944.858,"body":"different. But for a dumbbell lateral raise,"},{"speaker":"[Bryan Boorstein]","startTime":1944.898,"endTime":1946.058,"body":"I think I think you're fine."},{"speaker":"[Aaron Straker]","startTime":1947.318,"endTime":1951.901,"body":"I think if there was one exercise"},{"speaker":"[Aaron Straker]","startTime":1947.318,"endTime":1951.901,"body":"that was not fatiguing, it would be the dumbbell"},{"speaker":"[Aaron Straker]","startTime":1951.941,"endTime":1954.982,"body":"lateral raise. Like when I"},{"speaker":"[Aaron Straker]","startTime":1951.941,"endTime":1954.982,"body":"first read this question, I thought it was"},{"speaker":"[Aaron Straker]","startTime":1955.002,"endTime":1959.866,"body":"like, I bet you, you could"},{"speaker":"[Aaron Straker]","startTime":1955.002,"endTime":1959.866,"body":"add drop sets as your very last workout, or"},{"speaker":"[Aaron Straker]","startTime":1959.886,"endTime":1964.088,"body":"sorry, as your very last exercise"},{"speaker":"[Aaron Straker]","startTime":1959.886,"endTime":1964.088,"body":"for every single day of a training week, you"},{"speaker":"[Aaron Straker]","startTime":1964.108,"endTime":1967.75,"body":"could do drop sets on the lateral"},{"speaker":"[Aaron Straker]","startTime":1964.108,"endTime":1967.75,"body":"raise and you could probably, they probably"},{"speaker":"[Aaron Straker]","startTime":1967.79,"endTime":1971.793,"body":"wouldn't really be sore, maybe"},{"speaker":"[Aaron Straker]","startTime":1967.79,"endTime":1971.793,"body":"minorly by like day three or day four,"},{"speaker":"[Bryan Boorstein]","startTime":1972.319,"endTime":1972.439,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1972.413,"endTime":1972.573,"body":"but."},{"speaker":"[Bryan Boorstein]","startTime":1972.459,"endTime":1977.141,"body":"I mean, even if you're sore,"},{"speaker":"[Bryan Boorstein]","startTime":1972.459,"endTime":1977.141,"body":"I don't think there's any systemic fatigue"},{"speaker":"[Bryan Boorstein]","startTime":1977.181,"endTime":1980.403,"body":"that comes along with that"},{"speaker":"[Bryan Boorstein]","startTime":1977.181,"endTime":1980.403,"body":"or anything."},{"speaker":"[Aaron Straker]","startTime":1979.23,"endTime":1979.977,"body":"No, yeah."},{"speaker":"[Bryan Boorstein]","startTime":1980.523,"endTime":1983.205,"body":"You've actually inspired"},{"speaker":"[Bryan Boorstein]","startTime":1980.523,"endTime":1983.205,"body":"me. I haven't done a drop set on a lateral"},{"speaker":"[Bryan Boorstein]","startTime":1983.245,"endTime":1989.028,"body":"raise in years, probably"},{"speaker":"[Bryan Boorstein]","startTime":1983.245,"endTime":1989.028,"body":"a decade. So now there's a side of me that"},{"speaker":"[Bryan Boorstein]","startTime":1989.068,"endTime":1992.75,"body":"wants to go run the rack"},{"speaker":"[Bryan Boorstein]","startTime":1989.068,"endTime":1992.75,"body":"on lateral raises and just see what happens."},{"speaker":"[Bryan Boorstein]","startTime":1995.439,"endTime":2000.206,"body":"Cool. Let's see. Oh, that"},{"speaker":"[Bryan Boorstein]","startTime":1995.439,"endTime":2000.206,"body":"is such an easy question to answer. With the"},{"speaker":"[Bryan Boorstein]","startTime":2000.246,"endTime":2004.613,"body":"growing interest in cardio,"},{"speaker":"[Bryan Boorstein]","startTime":2000.246,"endTime":2004.613,"body":"do either of you have any interest in a full"},{"speaker":"[Bryan Boorstein]","startTime":2004.713,"endTime":2005.674,"body":"or half marathon?"},{"speaker":"[Aaron Straker]","startTime":2006.79,"endTime":2007.172,"body":"No!"},{"speaker":"[Bryan Boorstein]","startTime":2007.975,"endTime":2008.435,"body":"No,"},{"speaker":"[Aaron Straker]","startTime":2008.096,"endTime":2008.919,"body":"Not whatsoever!"},{"speaker":"[Bryan Boorstein]","startTime":2008.495,"endTime":2009.335,"body":"of course not."},{"speaker":"[Aaron Straker]","startTime":2009.261,"endTime":2009.422,"body":"Hahaha!"},{"speaker":"[Bryan Boorstein]","startTime":2009.515,"endTime":2017.1,"body":"God. No. So the thing is"},{"speaker":"[Bryan Boorstein]","startTime":2009.515,"endTime":2017.1,"body":"like, I do, I very much am enjoying cardio"},{"speaker":"[Bryan Boorstein]","startTime":2017.18,"endTime":2023.343,"body":"as this question insinuates"},{"speaker":"[Bryan Boorstein]","startTime":2017.18,"endTime":2023.343,"body":"or states. This race I'm doing through Moab"},{"speaker":"[Bryan Boorstein]","startTime":2023.403,"endTime":2030.967,"body":"on my bike is going to be,"},{"speaker":"[Bryan Boorstein]","startTime":2023.403,"endTime":2030.967,"body":"I would guess plus or minus six hours is kind"},{"speaker":"[Bryan Boorstein]","startTime":2031.007,"endTime":2034.549,"body":"of my estimate based on it"},{"speaker":"[Bryan Boorstein]","startTime":2031.007,"endTime":2034.549,"body":"being 50 miles and based on what I know my"},{"speaker":"[Bryan Boorstein]","startTime":2034.609,"endTime":2038.939,"body":"speed is when I'm on trails"},{"speaker":"[Bryan Boorstein]","startTime":2034.609,"endTime":2038.939,"body":"versus being on road. I think somewhere around"},{"speaker":"[Bryan Boorstein]","startTime":2038.999,"endTime":2043.6,"body":"six hours is gonna be about"},{"speaker":"[Bryan Boorstein]","startTime":2038.999,"endTime":2043.6,"body":"right. So that could be the same as what it"},{"speaker":"[Bryan Boorstein]","startTime":2043.62,"endTime":2048.522,"body":"would be to run a marathon"},{"speaker":"[Bryan Boorstein]","startTime":2043.62,"endTime":2048.522,"body":"if you really are not, you know, an elite level"},{"speaker":"[Bryan Boorstein]","startTime":2048.5820000000003,"endTime":2049.1620000000003,"body":"marathoner."},{"speaker":"[Bryan Boorstein]","startTime":2052.283,"endTime":2055.924,"body":"I just have no interest in"},{"speaker":"[Bryan Boorstein]","startTime":2052.283,"endTime":2055.924,"body":"doing that with running because running isn't"},{"speaker":"[Bryan Boorstein]","startTime":2055.984,"endTime":2060.685,"body":"good for me. I think the"},{"speaker":"[Bryan Boorstein]","startTime":2055.984,"endTime":2060.685,"body":"impact is awful. And I think that there is"},{"speaker":"[Bryan Boorstein]","startTime":2060.8050000000003,"endTime":2065.946,"body":"a significant fatigue cost"},{"speaker":"[Bryan Boorstein]","startTime":2060.8050000000003,"endTime":2065.946,"body":"associated with running because of the eccentric."},{"speaker":"[Bryan Boorstein]","startTime":2066.475,"endTime":2069.877,"body":"nature of running. So you"},{"speaker":"[Bryan Boorstein]","startTime":2066.475,"endTime":2069.877,"body":"have the impact, which is going to cause like"},{"speaker":"[Bryan Boorstein]","startTime":2069.958,"endTime":2073.781,"body":"joint stress, but then you"},{"speaker":"[Bryan Boorstein]","startTime":2069.958,"endTime":2073.781,"body":"also have the eccentric loading that occurs"},{"speaker":"[Bryan Boorstein]","startTime":2073.801,"endTime":2078.345,"body":"with each step that lands"},{"speaker":"[Bryan Boorstein]","startTime":2073.801,"endTime":2078.345,"body":"on the ground. And so there's a lot of fatigue"},{"speaker":"[Bryan Boorstein]","startTime":2078.745,"endTime":2081.828,"body":"that you accumulate that"},{"speaker":"[Bryan Boorstein]","startTime":2078.745,"endTime":2081.828,"body":"you don't get with biking, which is just a"},{"speaker":"[Bryan Boorstein]","startTime":2081.888,"endTime":2087.933,"body":"concentric activity. And"},{"speaker":"[Bryan Boorstein]","startTime":2081.888,"endTime":2087.933,"body":"so I hate running. I will not be running long"},{"speaker":"[Bryan Boorstein]","startTime":2087.953,"endTime":2092.957,"body":"distances and I wouldn't"},{"speaker":"[Bryan Boorstein]","startTime":2087.953,"endTime":2092.957,"body":"do it anyways because of its interference with"},{"speaker":"[Bryan Boorstein]","startTime":2093.518,"endTime":2094.198,"body":"with strength training."},{"speaker":"[Aaron Straker]","startTime":2095.262,"endTime":2096.556,"body":"Yep, my thoughts exactly."},{"speaker":"[Bryan Boorstein]","startTime":2097.551,"endTime":2099.858,"body":"Cool. I"},{"speaker":"[Aaron Straker]","startTime":2099.878,"endTime":2100.739,"body":"Okay,"},{"speaker":"[Bryan Boorstein]","startTime":2099.878,"endTime":2100.921,"body":"don't even know. Yeah,"},{"speaker":"[Aaron Straker]","startTime":2100.759,"endTime":2101.561,"body":"so"},{"speaker":"[Bryan Boorstein]","startTime":2100.941,"endTime":2101.182,"body":"go ahead."},{"speaker":"[Aaron Straker]","startTime":2101.601,"endTime":2106.371,"body":"this next one here, I lost"},{"speaker":"[Aaron Straker]","startTime":2101.601,"endTime":2106.371,"body":"one inch off of both arms after bicep surgery,"},{"speaker":"[Aaron Straker]","startTime":2106.451,"endTime":2109.637,"body":"and now I can't get it back."},{"speaker":"[Aaron Straker]","startTime":2106.451,"endTime":2109.637,"body":"Any suggestions?"},{"speaker":"[Bryan Boorstein]","startTime":2112.639,"endTime":2117.562,"body":"I feel for you. I mean, I"},{"speaker":"[Bryan Boorstein]","startTime":2112.639,"endTime":2117.562,"body":"find it a bit surprising that it's not coming"},{"speaker":"[Bryan Boorstein]","startTime":2117.582,"endTime":2123.846,"body":"back because we know muscle"},{"speaker":"[Bryan Boorstein]","startTime":2117.582,"endTime":2123.846,"body":"memory is so solid. Like usually, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2123.886,"endTime":2127.708,"body":"people will take a layoff"},{"speaker":"[Bryan Boorstein]","startTime":2123.886,"endTime":2127.708,"body":"for whatever reason, surgery, sickness, et"},{"speaker":"[Bryan Boorstein]","startTime":2127.728,"endTime":2132.211,"body":"cetera. And then gains usually"},{"speaker":"[Bryan Boorstein]","startTime":2127.728,"endTime":2132.211,"body":"come back, you know, in a third of the time"},{"speaker":"[Bryan Boorstein]","startTime":2132.231,"endTime":2137.874,"body":"that you lost them. Direct"},{"speaker":"[Bryan Boorstein]","startTime":2132.231,"endTime":2137.874,"body":"bicep surgery, not really sure. I mean, the"},{"speaker":"[Bryan Boorstein]","startTime":2137.894,"endTime":2142.385,"body":"fact is that... Your arm"},{"speaker":"[Bryan Boorstein]","startTime":2137.894,"endTime":2142.385,"body":"is made up of two thirds tricep and one third"},{"speaker":"[Bryan Boorstein]","startTime":2142.445,"endTime":2149.872,"body":"bicep. So that should have"},{"speaker":"[Bryan Boorstein]","startTime":2142.445,"endTime":2149.872,"body":"a relatively small effect on your arm size."},{"speaker":"[Bryan Boorstein]","startTime":2151.393,"endTime":2154.395,"body":"I would just make sure that"},{"speaker":"[Bryan Boorstein]","startTime":2151.393,"endTime":2154.395,"body":"you're like, is your body weight the same?"},{"speaker":"[Bryan Boorstein]","startTime":2154.656,"endTime":2158.279,"body":"Cause if you're, if you lost"},{"speaker":"[Bryan Boorstein]","startTime":2154.656,"endTime":2158.279,"body":"15 pounds, that would make sense that you lost"},{"speaker":"[Bryan Boorstein]","startTime":2158.339,"endTime":2163.863,"body":"an inch on your arm. I make"},{"speaker":"[Bryan Boorstein]","startTime":2158.339,"endTime":2163.863,"body":"sure you're eating enough food, training as"},{"speaker":"[Bryan Boorstein]","startTime":2163.903,"endTime":2167.887,"body":"you were. And if all of those"},{"speaker":"[Bryan Boorstein]","startTime":2163.903,"endTime":2167.887,"body":"things are happening and you still can't get"},{"speaker":"[Bryan Boorstein]","startTime":2167.907,"endTime":2173.555,"body":"your arm to grow. I don't"},{"speaker":"[Bryan Boorstein]","startTime":2167.907,"endTime":2173.555,"body":"know, man. I don't exactly have a great suggestion"},{"speaker":"[Bryan Boorstein]","startTime":2173.615,"endTime":2177.4,"body":"here. I don't even like I"},{"speaker":"[Bryan Boorstein]","startTime":2173.615,"endTime":2177.4,"body":"would say a specialization phase, but after"},{"speaker":"[Bryan Boorstein]","startTime":2177.44,"endTime":2180.605,"body":"going through my one arm"},{"speaker":"[Bryan Boorstein]","startTime":2177.44,"endTime":2180.605,"body":"experiment, I don't necessarily think that"},{"speaker":"[Bryan Boorstein]","startTime":2181.025,"endTime":2184.61,"body":"that there's a ton of value"},{"speaker":"[Bryan Boorstein]","startTime":2181.025,"endTime":2184.61,"body":"in that. But that could be my end of one experience"},{"speaker":"[Bryan Boorstein]","startTime":2184.63,"endTime":2184.77,"body":"too."},{"speaker":"[Aaron Straker]","startTime":2186.122,"endTime":2189.644,"body":"My thoughts are around the"},{"speaker":"[Aaron Straker]","startTime":2186.122,"endTime":2189.644,"body":"triceps, like prioritize more triceps. If the"},{"speaker":"[Aaron Straker]","startTime":2189.684,"endTime":2193.867,"body":"goal is really, hey, I want"},{"speaker":"[Aaron Straker]","startTime":2189.684,"endTime":2193.867,"body":"my arms to measure 17 inches or 18 inches or"},{"speaker":"[Aaron Straker]","startTime":2193.887,"endTime":2198.33,"body":"whatever, I feel like triceps"},{"speaker":"[Aaron Straker]","startTime":2193.887,"endTime":2198.33,"body":"are much better return on your investment in"},{"speaker":"[Aaron Straker]","startTime":2198.37,"endTime":2204.034,"body":"terms of size to add. And then"},{"speaker":"[Aaron Straker]","startTime":2198.37,"endTime":2204.034,"body":"the second would be gain weight, right? Make"},{"speaker":"[Aaron Straker]","startTime":2204.074,"endTime":2208.637,"body":"sure that you're not limiting"},{"speaker":"[Aaron Straker]","startTime":2204.074,"endTime":2208.637,"body":"your potential gains by trying to stay too"},{"speaker":"[Aaron Straker]","startTime":2208.697,"endTime":2212.76,"body":"lean or something like that."},{"speaker":"[Aaron Straker]","startTime":2208.697,"endTime":2212.76,"body":"Put 10, 12 pounds on and see how things go"},{"speaker":"[Aaron Straker]","startTime":2212.8,"endTime":2215.261,"body":"from there. See how your progressions"},{"speaker":"[Aaron Straker]","startTime":2212.8,"endTime":2215.261,"body":"and stuff go there."},{"speaker":"[Bryan Boorstein]","startTime":2215.443,"endTime":2219.884,"body":"Yeah. My last suggestion"},{"speaker":"[Bryan Boorstein]","startTime":2215.443,"endTime":2219.884,"body":"would be maybe try like a bunch of short overload"},{"speaker":"[Bryan Boorstein]","startTime":2219.904,"endTime":2223.265,"body":"movement stuff. I would assume"},{"speaker":"[Bryan Boorstein]","startTime":2219.904,"endTime":2223.265,"body":"if you're listening to our podcast, you're"},{"speaker":"[Bryan Boorstein]","startTime":2223.305,"endTime":2226.526,"body":"probably on the lengthened"},{"speaker":"[Bryan Boorstein]","startTime":2223.305,"endTime":2226.526,"body":"overload train. So you're probably training"},{"speaker":"[Bryan Boorstein]","startTime":2226.546,"endTime":2230.647,"body":"your biceps a lot with like"},{"speaker":"[Bryan Boorstein]","startTime":2226.546,"endTime":2230.647,"body":"face away curls and triceps with overhead extensions"},{"speaker":"[Bryan Boorstein]","startTime":2230.687,"endTime":2233.628,"body":"and stuff like that. But"},{"speaker":"[Bryan Boorstein]","startTime":2230.687,"endTime":2233.628,"body":"the amount of volume you can do is kind of"},{"speaker":"[Bryan Boorstein]","startTime":2233.668,"endTime":2237.389,"body":"limited on there because"},{"speaker":"[Bryan Boorstein]","startTime":2233.668,"endTime":2237.389,"body":"of the damage and the fatigue and all that"},{"speaker":"[Bryan Boorstein]","startTime":2237.429,"endTime":2244.139,"body":"stuff. So maybe, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2237.429,"endTime":2244.139,"body":"putting. three or four weeks of primarily short"},{"speaker":"[Bryan Boorstein]","startTime":2244.199,"endTime":2247.528,"body":"overload movements and then"},{"speaker":"[Bryan Boorstein]","startTime":2244.199,"endTime":2247.528,"body":"using that as an opportunity to amp the volume"},{"speaker":"[Bryan Boorstein]","startTime":2247.588,"endTime":2251.618,"body":"up might help create some"},{"speaker":"[Bryan Boorstein]","startTime":2247.588,"endTime":2251.618,"body":"kind of nutrient and blood flow to the area."},{"speaker":"[Aaron Straker]","startTime":2254.654,"endTime":2261.186,"body":"Yeah, and our second injury"},{"speaker":"[Aaron Straker]","startTime":2254.654,"endTime":2261.186,"body":"related question is hamstring training. How"},{"speaker":"[Aaron Straker]","startTime":2261.266,"endTime":2266.296,"body":"much can you get out of leg"},{"speaker":"[Aaron Straker]","startTime":2261.266,"endTime":2266.296,"body":"curl variations only because I have a herniated"},{"speaker":"[Aaron Straker]","startTime":2266.457,"endTime":2266.777,"body":"disc?"},{"speaker":"[Bryan Boorstein]","startTime":2268.467,"endTime":2272.928,"body":"Yeah. I mean, I think you"},{"speaker":"[Bryan Boorstein]","startTime":2268.467,"endTime":2272.928,"body":"can kind of fix her any herniated discs, right?"},{"speaker":"[Bryan Boorstein]","startTime":2272.968,"endTime":2276.15,"body":"Like it's a, it's a small"},{"speaker":"[Bryan Boorstein]","startTime":2272.968,"endTime":2276.15,"body":"surgery and then you don't have a herniated"},{"speaker":"[Bryan Boorstein]","startTime":2276.21,"endTime":2280.652,"body":"disc anymore. Um, so, so"},{"speaker":"[Bryan Boorstein]","startTime":2276.21,"endTime":2280.652,"body":"that would be cool if that's the, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2280.672,"endTime":2284.193,"body":"an avenue you want to pursue."},{"speaker":"[Bryan Boorstein]","startTime":2280.672,"endTime":2284.193,"body":"If you don't, um, then I think you can get"},{"speaker":"[Bryan Boorstein]","startTime":2284.213,"endTime":2288.615,"body":"a ton out of leg curl variations."},{"speaker":"[Bryan Boorstein]","startTime":2284.213,"endTime":2288.615,"body":"Uh, the seated leg curl will train you at long"},{"speaker":"[Bryan Boorstein]","startTime":2288.675,"endTime":2292.877,"body":"muscle lengths. The lying"},{"speaker":"[Bryan Boorstein]","startTime":2288.675,"endTime":2292.877,"body":"leg curl will train you a little bit at short"},{"speaker":"[Bryan Boorstein]","startTime":2292.917,"endTime":2294.277,"body":"muscle lengths with long"},{"speaker":"[Bryan Boorstein]","startTime":2292.917,"endTime":2294.277,"body":"muscle"},{"speaker":"[Bryan Boorstein]","startTime":2298.227,"endTime":2302.429,"body":"If you have the ability to"},{"speaker":"[Bryan Boorstein]","startTime":2298.227,"endTime":2302.429,"body":"spend more time in the length and position"},{"speaker":"[Bryan Boorstein]","startTime":2302.749,"endTime":2307.112,"body":"of the seated leg curl, and"},{"speaker":"[Bryan Boorstein]","startTime":2302.749,"endTime":2307.112,"body":"you're not doing any hip hinges, I think that"},{"speaker":"[Bryan Boorstein]","startTime":2307.132,"endTime":2309.973,"body":"would be a good idea. So"},{"speaker":"[Bryan Boorstein]","startTime":2307.132,"endTime":2309.973,"body":"it would be something like, you know, maybe"},{"speaker":"[Bryan Boorstein]","startTime":2310.013,"endTime":2314.336,"body":"you overload your seated"},{"speaker":"[Bryan Boorstein]","startTime":2310.013,"endTime":2314.336,"body":"leg curl so that you're only doing the length"},{"speaker":"[Bryan Boorstein]","startTime":2314.376,"endTime":2319.098,"body":"and 60% range, like we kind"},{"speaker":"[Bryan Boorstein]","startTime":2314.376,"endTime":2319.098,"body":"of just talked about earlier. So you just load"},{"speaker":"[Bryan Boorstein]","startTime":2319.138,"endTime":2322.28,"body":"it heavier than you usually"},{"speaker":"[Bryan Boorstein]","startTime":2319.138,"endTime":2322.28,"body":"would, and you just go down until, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2322.32,"endTime":2328.451,"body":"it's 40% away from the bottom"},{"speaker":"[Bryan Boorstein]","startTime":2322.32,"endTime":2328.451,"body":"of the movement. Spend most of the time where"},{"speaker":"[Bryan Boorstein]","startTime":2328.571,"endTime":2332.533,"body":"your hamstrings are stretched."},{"speaker":"[Bryan Boorstein]","startTime":2328.571,"endTime":2332.533,"body":"Make sure you're leaning forward from the hips"},{"speaker":"[Bryan Boorstein]","startTime":2332.653,"endTime":2336.035,"body":"so that you kind of pre-stretch"},{"speaker":"[Bryan Boorstein]","startTime":2332.653,"endTime":2336.035,"body":"the hamstrings. And then you're kind of losing"},{"speaker":"[Bryan Boorstein]","startTime":2336.235,"endTime":2340.237,"body":"using that seated leg curl"},{"speaker":"[Bryan Boorstein]","startTime":2336.235,"endTime":2340.237,"body":"as your hip hinge in a sense. I mean, you are"},{"speaker":"[Bryan Boorstein]","startTime":2340.317,"endTime":2344.159,"body":"starting in a hip hinge and"},{"speaker":"[Bryan Boorstein]","startTime":2340.317,"endTime":2344.159,"body":"then curling from there. So it is like this"},{"speaker":"[Bryan Boorstein]","startTime":2344.179,"endTime":2352.268,"body":"kind of hybrid-y type movement."},{"speaker":"[Bryan Boorstein]","startTime":2344.179,"endTime":2352.268,"body":"You could try GHRs or Nordics. because those"},{"speaker":"[Bryan Boorstein]","startTime":2352.308,"endTime":2357.152,"body":"are also going to be an eccentrically"},{"speaker":"[Bryan Boorstein]","startTime":2352.308,"endTime":2357.152,"body":"dominated, lengthened overload movement, uh,"},{"speaker":"[Bryan Boorstein]","startTime":2357.212,"endTime":2362.097,"body":"much like a hip hinge would,"},{"speaker":"[Bryan Boorstein]","startTime":2357.212,"endTime":2362.097,"body":"but it doesn't have the, uh, the fatigue cost"},{"speaker":"[Bryan Boorstein]","startTime":2362.157,"endTime":2366.421,"body":"on your low back that a,"},{"speaker":"[Bryan Boorstein]","startTime":2362.157,"endTime":2366.421,"body":"you know, an RDL or an SLDL would. And then"},{"speaker":"[Bryan Boorstein]","startTime":2366.501,"endTime":2370.965,"body":"I would also consider, uh,"},{"speaker":"[Bryan Boorstein]","startTime":2366.501,"endTime":2370.965,"body":"trying 45 degree hip extensions, even though"},{"speaker":"[Bryan Boorstein]","startTime":2370.985,"endTime":2375.189,"body":"they're a short overload"},{"speaker":"[Bryan Boorstein]","startTime":2370.985,"endTime":2375.189,"body":"movement, they are a hip hinge. Um, so that"},{"speaker":"[Bryan Boorstein]","startTime":2375.229,"endTime":2379.231,"body":"might help you get some more"},{"speaker":"[Bryan Boorstein]","startTime":2375.229,"endTime":2379.231,"body":"out of that. Really, in my mind, the only thing"},{"speaker":"[Bryan Boorstein]","startTime":2379.251,"endTime":2384.013,"body":"you're losing out on by doing"},{"speaker":"[Bryan Boorstein]","startTime":2379.251,"endTime":2384.013,"body":"just leg curls with a mix of seated and lying"},{"speaker":"[Bryan Boorstein]","startTime":2385.374,"endTime":2388.075,"body":"is that you're missing out"},{"speaker":"[Bryan Boorstein]","startTime":2385.374,"endTime":2388.075,"body":"on some glute development. So you're not going"},{"speaker":"[Bryan Boorstein]","startTime":2388.095,"endTime":2391.837,"body":"to get a lengthened glute"},{"speaker":"[Bryan Boorstein]","startTime":2388.095,"endTime":2391.837,"body":"in either of those leg curl variations. So"},{"speaker":"[Bryan Boorstein]","startTime":2391.877,"endTime":2395.718,"body":"I think that your hamstrings"},{"speaker":"[Bryan Boorstein]","startTime":2391.877,"endTime":2395.718,"body":"would be fine. I really don't think you would"},{"speaker":"[Bryan Boorstein]","startTime":2395.758,"endTime":2399.42,"body":"notice much difference at"},{"speaker":"[Bryan Boorstein]","startTime":2395.758,"endTime":2399.42,"body":"all in your hamstring development, but I do"},{"speaker":"[Bryan Boorstein]","startTime":2399.44,"endTime":2403.001,"body":"think you need to find a"},{"speaker":"[Bryan Boorstein]","startTime":2399.44,"endTime":2403.001,"body":"way to train the glutes lengthened if you're"},{"speaker":"[Bryan Boorstein]","startTime":2403.021,"endTime":2406.442,"body":"not going to be doing like"},{"speaker":"[Bryan Boorstein]","startTime":2403.021,"endTime":2406.442,"body":"an RDL or SLDL or hip extension."},{"speaker":"[Aaron Straker]","startTime":2409.014,"endTime":2414.355,"body":"The thing I'd like to add on"},{"speaker":"[Aaron Straker]","startTime":2409.014,"endTime":2414.355,"body":"the back of what Brian said is also, I'm not"},{"speaker":"[Aaron Straker]","startTime":2414.375,"endTime":2417.436,"body":"a physical therapist, anything"},{"speaker":"[Aaron Straker]","startTime":2414.375,"endTime":2417.436,"body":"like that. So maybe take this with a grain"},{"speaker":"[Aaron Straker]","startTime":2417.476,"endTime":2422.557,"body":"of salt. A very large percentage"},{"speaker":"[Aaron Straker]","startTime":2417.476,"endTime":2422.557,"body":"of lower back injuries come from like poor,"},{"speaker":"[Aaron Straker]","startTime":2422.977,"endTime":2428.219,"body":"glute control and glute strength."},{"speaker":"[Aaron Straker]","startTime":2422.977,"endTime":2428.219,"body":"So if you then you're not training that, the"},{"speaker":"[Aaron Straker]","startTime":2428.259,"endTime":2432.5,"body":"potential reason you have a"},{"speaker":"[Aaron Straker]","startTime":2428.259,"endTime":2432.5,"body":"herniated disc could be glute related or a"},{"speaker":"[Aaron Straker]","startTime":2432.6,"endTime":2438.759,"body":"lack of, I should say. One,"},{"speaker":"[Aaron Straker]","startTime":2432.6,"endTime":2438.759,"body":"I think that could be really, really or a safer"},{"speaker":"[Aaron Straker]","startTime":2438.899,"endTime":2442.782,"body":"option, especially earlier"},{"speaker":"[Aaron Straker]","startTime":2438.899,"endTime":2442.782,"body":"to slowly get into is like a B-stance, like"},{"speaker":"[Aaron Straker]","startTime":2442.802,"endTime":2447.786,"body":"a cable RDL. It's not gonna"},{"speaker":"[Aaron Straker]","startTime":2442.802,"endTime":2447.786,"body":"be very, very heavily loaded since it's a B-stance,"},{"speaker":"[Aaron Straker]","startTime":2448.026,"endTime":2454.972,"body":"you're using significantly"},{"speaker":"[Aaron Straker]","startTime":2448.026,"endTime":2454.972,"body":"less weight. That I think could be a safer"},{"speaker":"[Aaron Straker]","startTime":2455.272,"endTime":2460.056,"body":"hip hinge to introduce. And"},{"speaker":"[Aaron Straker]","startTime":2455.272,"endTime":2460.056,"body":"then the thought that I had here is, if we're"},{"speaker":"[Aaron Straker]","startTime":2460.096,"endTime":2465.041,"body":"only gonna do like hamstring"},{"speaker":"[Aaron Straker]","startTime":2460.096,"endTime":2465.041,"body":"curls, we can just pull some intensity techniques,"},{"speaker":"[Aaron Straker]","startTime":2465.181,"endTime":2468.163,"body":"you know, like you could do."},{"speaker":"[Aaron Straker]","startTime":2465.181,"endTime":2468.163,"body":"thought you could do like two straight sets"},{"speaker":"[Aaron Straker]","startTime":2468.263,"endTime":2472.087,"body":"on it and then take rest, polo"},{"speaker":"[Aaron Straker]","startTime":2468.263,"endTime":2472.087,"body":"sets and really, really just hammer them because"},{"speaker":"[Aaron Straker]","startTime":2472.107,"endTime":2476.272,"body":"you're only doing them, you"},{"speaker":"[Aaron Straker]","startTime":2472.107,"endTime":2476.272,"body":"know, one, one exercise per se. So that could"},{"speaker":"[Aaron Straker]","startTime":2476.292,"endTime":2479.675,"body":"be another avenue to explore"},{"speaker":"[Aaron Straker]","startTime":2476.292,"endTime":2479.675,"body":"with just, you know, different intensity techniques"},{"speaker":"[Aaron Straker]","startTime":2479.715,"endTime":2481.697,"body":"and really throw in the kitchen"},{"speaker":"[Aaron Straker]","startTime":2479.715,"endTime":2481.697,"body":"sink at it per se."},{"speaker":"[Bryan Boorstein]","startTime":2482.771,"endTime":2486.133,"body":"Yeah, the the comment on"},{"speaker":"[Bryan Boorstein]","startTime":2482.771,"endTime":2486.133,"body":"the glutes being weak is a really solid one."},{"speaker":"[Bryan Boorstein]","startTime":2486.173,"endTime":2489.234,"body":"And something that I've noticed"},{"speaker":"[Bryan Boorstein]","startTime":2486.173,"endTime":2489.234,"body":"a lot in our paragon group when people talk"},{"speaker":"[Bryan Boorstein]","startTime":2489.274,"endTime":2492.556,"body":"about they're performing"},{"speaker":"[Bryan Boorstein]","startTime":2489.274,"endTime":2492.556,"body":"their RDLs. And they're like, well, I feel"},{"speaker":"[Bryan Boorstein]","startTime":2492.576,"endTime":2495.738,"body":"them a lot in my hamstrings,"},{"speaker":"[Bryan Boorstein]","startTime":2492.576,"endTime":2495.738,"body":"but it's also hurting my low back. And I'm"},{"speaker":"[Bryan Boorstein]","startTime":2495.758,"endTime":2499.3,"body":"like, well, are you using"},{"speaker":"[Bryan Boorstein]","startTime":2495.758,"endTime":2499.3,"body":"your glutes? Because most of the time, if you're"},{"speaker":"[Bryan Boorstein]","startTime":2499.36,"endTime":2502.942,"body":"trying to feel it in your"},{"speaker":"[Bryan Boorstein]","startTime":2499.36,"endTime":2502.942,"body":"hamstrings, then you're subconsciously sort"},{"speaker":"[Bryan Boorstein]","startTime":2502.983,"endTime":2506.405,"body":"of eliminating the glutes."},{"speaker":"[Bryan Boorstein]","startTime":2502.983,"endTime":2506.405,"body":"And so I think that you don't want to do that,"},{"speaker":"[Bryan Boorstein]","startTime":2506.485,"endTime":2511.303,"body":"especially in a hip hinge,"},{"speaker":"[Bryan Boorstein]","startTime":2506.485,"endTime":2511.303,"body":"you really want to almost like lean into the"},{"speaker":"[Bryan Boorstein]","startTime":2511.343,"endTime":2514.004,"body":"fact that the glutes are"},{"speaker":"[Bryan Boorstein]","startTime":2511.343,"endTime":2514.004,"body":"going to be the primary mover just because"},{"speaker":"[Bryan Boorstein]","startTime":2514.024,"endTime":2518.866,"body":"of where the rotation point"},{"speaker":"[Bryan Boorstein]","startTime":2514.024,"endTime":2518.866,"body":"is. And so you have to understand that the"},{"speaker":"[Bryan Boorstein]","startTime":2518.886,"endTime":2524.129,"body":"glutes are the primary mover"},{"speaker":"[Bryan Boorstein]","startTime":2518.886,"endTime":2524.129,"body":"and some hamstring comes along with that. And"},{"speaker":"[Bryan Boorstein]","startTime":2524.189,"endTime":2527.33,"body":"when you can kind of execute"},{"speaker":"[Bryan Boorstein]","startTime":2524.189,"endTime":2527.33,"body":"your hip hinges with that in mind, I think"},{"speaker":"[Bryan Boorstein]","startTime":2527.35,"endTime":2532.293,"body":"that we we mitigate a lot"},{"speaker":"[Bryan Boorstein]","startTime":2527.35,"endTime":2532.293,"body":"of the low back pain that comes with it."},{"speaker":"[Aaron Straker]","startTime":2531.37,"endTime":2531.853,"body":"Definitely."},{"speaker":"[Bryan Boorstein]","startTime":2532.373,"endTime":2534.174,"body":"Yeah. If money"},{"speaker":"[Aaron Straker]","startTime":2533.987,"endTime":2534.189,"body":"Ooh."},{"speaker":"[Bryan Boorstein]","startTime":2534.214,"endTime":2539.172,"body":"in space were unlimited,"},{"speaker":"[Bryan Boorstein]","startTime":2534.214,"endTime":2539.172,"body":"What specific brands and types of machines"},{"speaker":"[Bryan Boorstein]","startTime":2539.232,"endTime":2543.774,"body":"or equipment would you get"},{"speaker":"[Bryan Boorstein]","startTime":2539.232,"endTime":2543.774,"body":"for your dream home gym for each body part?"},{"speaker":"[Bryan Boorstein]","startTime":2544.194,"endTime":2544.775,"body":"I mean, this is a,"},{"speaker":"[Aaron Straker]","startTime":2545.626,"endTime":2545.787,"body":"This"},{"speaker":"[Bryan Boorstein]","startTime":2545.675,"endTime":2545.955,"body":"I feel"},{"speaker":"[Aaron Straker]","startTime":2545.827,"endTime":2546.027,"body":"is an"},{"speaker":"[Bryan Boorstein]","startTime":2545.975,"endTime":2546.496,"body":"like"},{"speaker":"[Aaron Straker]","startTime":2546.127,"endTime":2546.588,"body":"episode."},{"speaker":"[Bryan Boorstein]","startTime":2546.556,"endTime":2548.957,"body":"we"},{"speaker":"[Aaron Straker]","startTime":2546.828,"endTime":2548.411,"body":"This is an entire episode"},{"speaker":"[Bryan Boorstein]","startTime":2548.997,"endTime":2549.317,"body":"haven't"},{"speaker":"[Aaron Straker]","startTime":2549.212,"endTime":2549.292,"body":"in"},{"speaker":"[Bryan Boorstein]","startTime":2549.337,"endTime":2549.477,"body":"we"},{"speaker":"[Aaron Straker]","startTime":2549.352,"endTime":2549.553,"body":"and of"},{"speaker":"[Bryan Boorstein]","startTime":2549.537,"endTime":2549.777,"body":"done"},{"speaker":"[Aaron Straker]","startTime":2549.613,"endTime":2549.933,"body":"itself."},{"speaker":"[Bryan Boorstein]","startTime":2549.797,"endTime":2551.938,"body":"like a similar question to"},{"speaker":"[Bryan Boorstein]","startTime":2549.797,"endTime":2551.938,"body":"this before? I"},{"speaker":"[Aaron Straker]","startTime":2552.774,"endTime":2557.377,"body":"I think we said like our favorite,"},{"speaker":"[Aaron Straker]","startTime":2552.774,"endTime":2557.377,"body":"our favorite, but what I would say is I don't"},{"speaker":"[Aaron Straker]","startTime":2557.397,"endTime":2565.363,"body":"think for each body part way"},{"speaker":"[Aaron Straker]","startTime":2557.397,"endTime":2565.363,"body":"too long, prime in Atlantis for a good chunk"},{"speaker":"[Aaron Straker]","startTime":2565.403,"endTime":2573.588,"body":"of it really. Prime for seated"},{"speaker":"[Aaron Straker]","startTime":2565.403,"endTime":2573.588,"body":"row, leg extension, leg curl, functional trainer."},{"speaker":"[Aaron Straker]","startTime":2575.41,"endTime":2579.353,"body":"There's probably like one that"},{"speaker":"[Aaron Straker]","startTime":2575.41,"endTime":2579.353,"body":"I'm not thinking of and then Atlantis has like"},{"speaker":"[Aaron Straker]","startTime":2579.393,"endTime":2583.299,"body":"that really, really good. 45"},{"speaker":"[Aaron Straker]","startTime":2579.393,"endTime":2583.299,"body":"degree hip extension. Their hack is pretty"},{"speaker":"[Aaron Straker]","startTime":2583.319,"endTime":2587.141,"body":"good. Although I think I would"},{"speaker":"[Aaron Straker]","startTime":2583.319,"endTime":2587.141,"body":"take an old school hack from like King manufacturing"},{"speaker":"[Aaron Straker]","startTime":2587.962,"endTime":2594.345,"body":"or like Paramount or something."},{"speaker":"[Aaron Straker]","startTime":2587.962,"endTime":2594.345,"body":"The OG Paramount pendulum squat. I would say"},{"speaker":"[Aaron Straker]","startTime":2594.365,"endTime":2599.428,"body":"like, I'm definitely like a"},{"speaker":"[Aaron Straker]","startTime":2594.365,"endTime":2599.428,"body":"sucker for like the used gym equipment, like"},{"speaker":"[Aaron Straker]","startTime":2600.409,"endTime":2604.811,"body":"Instagrams. I follow a bunch"},{"speaker":"[Aaron Straker]","startTime":2600.409,"endTime":2604.811,"body":"of them and I plan on like, I have money chunked"},{"speaker":"[Aaron Straker]","startTime":2604.931,"endTime":2608.533,"body":"out that like, when I have"},{"speaker":"[Aaron Straker]","startTime":2604.931,"endTime":2608.533,"body":"the space and resources, like I am going to"},{"speaker":"[Aaron Straker]","startTime":2608.633,"endTime":2615.402,"body":"spend some. on a fucking home"},{"speaker":"[Aaron Straker]","startTime":2608.633,"endTime":2615.402,"body":"gym. But yeah, I think those are the two like"},{"speaker":"[Aaron Straker]","startTime":2615.543,"endTime":2620.153,"body":"most that I would say like"},{"speaker":"[Aaron Straker]","startTime":2615.543,"endTime":2620.153,"body":"prime in Atlanta's probably if I had to say"},{"speaker":"[Aaron Straker]","startTime":2620.173,"endTime":2620.393,"body":"the two."},{"speaker":"[Bryan Boorstein]","startTime":2621.535,"endTime":2625.017,"body":"Yeah, you've I'm like beyond"},{"speaker":"[Bryan Boorstein]","startTime":2621.535,"endTime":2625.017,"body":"excited for you to buy your home gym, by the"},{"speaker":"[Bryan Boorstein]","startTime":2625.037,"endTime":2628.258,"body":"way, now that you like kind"},{"speaker":"[Bryan Boorstein]","startTime":2625.037,"endTime":2628.258,"body":"of hinted at that. I can't wait for you to"},{"speaker":"[Bryan Boorstein]","startTime":2628.298,"endTime":2631.38,"body":"move somewhere, settle down"},{"speaker":"[Bryan Boorstein]","startTime":2628.298,"endTime":2631.38,"body":"and start accumulating equipment. That's going"},{"speaker":"[Bryan Boorstein]","startTime":2631.42,"endTime":2636.643,"body":"to be dope. I agree with"},{"speaker":"[Bryan Boorstein]","startTime":2631.42,"endTime":2636.643,"body":"Aaron on almost all of that. I am personally"},{"speaker":"[Bryan Boorstein]","startTime":2636.743,"endTime":2642.346,"body":"not a huge fan of the prime"},{"speaker":"[Bryan Boorstein]","startTime":2636.743,"endTime":2642.346,"body":"seated leg curl. I don't really like the shin"},{"speaker":"[Bryan Boorstein]","startTime":2642.386,"endTime":2647.749,"body":"pad. I prefer the thigh pad."},{"speaker":"[Bryan Boorstein]","startTime":2642.386,"endTime":2647.749,"body":"And so I really, really like."},{"speaker":"[Aaron Straker]","startTime":2647.43,"endTime":2649.637,"body":"Yeah, that's right. That"},{"speaker":"[Bryan Boorstein]","startTime":2649.47,"endTime":2649.75,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2649.958,"endTime":2650.098,"body":"is"},{"speaker":"[Bryan Boorstein]","startTime":2650.111,"endTime":2650.151,"body":"I"},{"speaker":"[Aaron Straker]","startTime":2650.158,"endTime":2650.459,"body":"right,"},{"speaker":"[Bryan Boorstein]","startTime":2650.191,"endTime":2650.591,"body":"don't have just"},{"speaker":"[Aaron Straker]","startTime":2650.499,"endTime":2650.72,"body":"yeah."},{"speaker":"[Bryan Boorstein]","startTime":2650.671,"endTime":2655.477,"body":"a personal opinion. A lot"},{"speaker":"[Bryan Boorstein]","startTime":2650.671,"endTime":2655.477,"body":"of people really like it. Yeah,"},{"speaker":"[Aaron Straker]","startTime":2654.138,"endTime":2656.012,"body":"I don't either. I forgot"},{"speaker":"[Bryan Boorstein]","startTime":2655.857,"endTime":2656.217,"body":"I really"},{"speaker":"[Aaron Straker]","startTime":2656.053,"endTime":2656.254,"body":"about"},{"speaker":"[Bryan Boorstein]","startTime":2656.258,"endTime":2656.498,"body":"like"},{"speaker":"[Aaron Straker]","startTime":2656.294,"endTime":2656.556,"body":"that."},{"speaker":"[Bryan Boorstein]","startTime":2656.538,"endTime":2661.103,"body":"the hammer strength seated"},{"speaker":"[Bryan Boorstein]","startTime":2656.538,"endTime":2661.103,"body":"leg curl that I had access to at the compound"},{"speaker":"[Bryan Boorstein]","startTime":2661.223,"endTime":2664.867,"body":"in San Diego when I was there."},{"speaker":"[Bryan Boorstein]","startTime":2661.223,"endTime":2664.867,"body":"That hammer strength seated leg curl has just"},{"speaker":"[Bryan Boorstein]","startTime":2664.907,"endTime":2668.892,"body":"like the perfect resistance"},{"speaker":"[Bryan Boorstein]","startTime":2664.907,"endTime":2668.892,"body":"curve and the perfect setup and it's just amazing."},{"speaker":"[Bryan Boorstein]","startTime":2669.673,"endTime":2675.587,"body":"Beyond that, yeah, I would"},{"speaker":"[Bryan Boorstein]","startTime":2669.673,"endTime":2675.587,"body":"say like. a prime dual cable machine. So whether"},{"speaker":"[Bryan Boorstein]","startTime":2675.607,"endTime":2679.128,"body":"you're going with like the"},{"speaker":"[Bryan Boorstein]","startTime":2675.607,"endTime":2679.128,"body":"prodigy rack that has like all the whistles"},{"speaker":"[Bryan Boorstein]","startTime":2679.168,"endTime":2683.01,"body":"and gadgets, um, or you're"},{"speaker":"[Bryan Boorstein]","startTime":2679.168,"endTime":2683.01,"body":"just getting like a functional trainer with"},{"speaker":"[Bryan Boorstein]","startTime":2683.05,"endTime":2687.451,"body":"the arms that move, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2683.05,"endTime":2687.451,"body":"side to side and up and down, um, prime is"},{"speaker":"[Bryan Boorstein]","startTime":2687.471,"endTime":2691.552,"body":"going to be great for, for"},{"speaker":"[Bryan Boorstein]","startTime":2687.471,"endTime":2691.552,"body":"either one of those. And then that covers pretty"},{"speaker":"[Bryan Boorstein]","startTime":2691.592,"endTime":2696.073,"body":"much most of your upper body,"},{"speaker":"[Bryan Boorstein]","startTime":2691.592,"endTime":2696.073,"body":"at least for your extremities, like all of"},{"speaker":"[Bryan Boorstein]","startTime":2696.093,"endTime":2699.774,"body":"your arm and shoulder dealt"},{"speaker":"[Bryan Boorstein]","startTime":2696.093,"endTime":2699.774,"body":"training can pretty much happen on the cables."},{"speaker":"[Aaron Straker]","startTime":2699.99,"endTime":2700.555,"body":"cables,"},{"speaker":"[Bryan Boorstein]","startTime":2700.474,"endTime":2700.614,"body":"Um,"},{"speaker":"[Aaron Straker]","startTime":2700.878,"endTime":2701.424,"body":"dumbbells."},{"speaker":"[Bryan Boorstein]","startTime":2701.523,"endTime":2705.985,"body":"As far as chest pressing"},{"speaker":"[Bryan Boorstein]","startTime":2701.523,"endTime":2705.985,"body":"and rowing, like a lot of that can also happen"},{"speaker":"[Bryan Boorstein]","startTime":2706.005,"endTime":2714.53,"body":"on the cables. I would personally"},{"speaker":"[Bryan Boorstein]","startTime":2706.005,"endTime":2714.53,"body":"prefer to have more of like a standalone machine"},{"speaker":"[Bryan Boorstein]","startTime":2714.89,"endTime":2720.173,"body":"just because of the stability"},{"speaker":"[Bryan Boorstein]","startTime":2714.89,"endTime":2720.173,"body":"side of it. And that's, I think, the main thing"},{"speaker":"[Bryan Boorstein]","startTime":2720.274,"endTime":2727.678,"body":"I lack in my current gym"},{"speaker":"[Bryan Boorstein]","startTime":2720.274,"endTime":2727.678,"body":"is a chest pressing machine. I love the prime"},{"speaker":"[Bryan Boorstein]","startTime":2727.938,"endTime":2730.175,"body":"incline. press"},{"speaker":"[Aaron Straker]","startTime":2730.134,"endTime":2730.479,"body":"Press."},{"speaker":"[Bryan Boorstein]","startTime":2730.215,"endTime":2735.18,"body":"that Cass has at N1. That"},{"speaker":"[Bryan Boorstein]","startTime":2730.215,"endTime":2735.18,"body":"one is super solid. I can't say I'm as big"},{"speaker":"[Bryan Boorstein]","startTime":2735.24,"endTime":2740.825,"body":"of a fan of the the Costal"},{"speaker":"[Bryan Boorstein]","startTime":2735.24,"endTime":2740.825,"body":"Sternal one where you're sitting more straight"},{"speaker":"[Bryan Boorstein]","startTime":2740.906,"endTime":2745.57,"body":"up and pressing straight"},{"speaker":"[Bryan Boorstein]","startTime":2740.906,"endTime":2745.57,"body":"out. That one never quite feels the same or"},{"speaker":"[Bryan Boorstein]","startTime":2745.67,"endTime":2751.416,"body":"as good for me. And then"},{"speaker":"[Bryan Boorstein]","startTime":2745.67,"endTime":2751.416,"body":"as far as rowing, I mean, dude, literally,"},{"speaker":"[Bryan Boorstein]","startTime":2751.436,"endTime":2755.369,"body":"like you could take the entire"},{"speaker":"[Bryan Boorstein]","startTime":2751.436,"endTime":2755.369,"body":"gym that Cass has at N1. And that would be"},{"speaker":"[Bryan Boorstein]","startTime":2755.409,"endTime":2759.059,"body":"my dream gym minus the seated"},{"speaker":"[Bryan Boorstein]","startTime":2755.409,"endTime":2759.059,"body":"leg curl that I would exchange out for the"},{"speaker":"[Bryan Boorstein]","startTime":2759.099,"endTime":2762.668,"body":"hammer strength leg curl."},{"speaker":"[Bryan Boorstein]","startTime":2759.099,"endTime":2762.668,"body":"And that pretty much covers that question."},{"speaker":"[Aaron Straker]","startTime":2764.266,"endTime":2768.907,"body":"There we go. Okay, so this"},{"speaker":"[Aaron Straker]","startTime":2764.266,"endTime":2768.907,"body":"next one's a little bit long, so I'm gonna"},{"speaker":"[Aaron Straker]","startTime":2768.927,"endTime":2774.928,"body":"kind of frame it up here. Has"},{"speaker":"[Aaron Straker]","startTime":2768.927,"endTime":2774.928,"body":"it been common or rare in our experiences with"},{"speaker":"[Aaron Straker]","startTime":2775.009,"endTime":2780.89,"body":"serious intermediate advanced"},{"speaker":"[Aaron Straker]","startTime":2775.009,"endTime":2780.89,"body":"clients for ourselves that one time per week"},{"speaker":"[Aaron Straker]","startTime":2781.13,"endTime":2786.192,"body":"frequency just doesn't lead"},{"speaker":"[Aaron Straker]","startTime":2781.13,"endTime":2786.192,"body":"to progression for certain muscle groups, no"},{"speaker":"[Aaron Straker]","startTime":2786.232,"endTime":2791.113,"body":"matter how much volume and"},{"speaker":"[Aaron Straker]","startTime":2786.232,"endTime":2791.113,"body":"intensity are in place. Assuming all the other"},{"speaker":"[Aaron Straker]","startTime":2791.153,"endTime":2793.113,"body":"big rocks of life are in place."},{"speaker":"[Aaron Straker]","startTime":2800.322,"endTime":2810.214,"body":"I am going to say I have not"},{"speaker":"[Aaron Straker]","startTime":2800.322,"endTime":2810.214,"body":"found that. And this is something that... Over"},{"speaker":"[Aaron Straker]","startTime":2810.234,"endTime":2813.394,"body":"the, as the years go by, my"},{"speaker":"[Aaron Straker]","startTime":2810.234,"endTime":2813.394,"body":"perceptions and things have changed. I've,"},{"speaker":"[Aaron Straker]","startTime":2813.574,"endTime":2817.055,"body":"I've proved myself wrong, you"},{"speaker":"[Aaron Straker]","startTime":2813.574,"endTime":2817.055,"body":"know, numerous times over the years. I have"},{"speaker":"[Aaron Straker]","startTime":2817.356,"endTime":2824.297,"body":"thought that I had was forever"},{"speaker":"[Aaron Straker]","startTime":2817.356,"endTime":2824.297,"body":"moved on from like a bro split style, only"},{"speaker":"[Aaron Straker]","startTime":2824.337,"endTime":2827.618,"body":"training, you know, muscle"},{"speaker":"[Aaron Straker]","startTime":2824.337,"endTime":2827.618,"body":"groups one time per week. And here in 2023,"},{"speaker":"[Aaron Straker]","startTime":2828.159,"endTime":2834.16,"body":"we find myself following that."},{"speaker":"[Aaron Straker]","startTime":2828.159,"endTime":2834.16,"body":"Mostly I have a hamster, sorry, a quad, a push,"},{"speaker":"[Aaron Straker]","startTime":2834.36,"endTime":2840.062,"body":"a pole, a hamstring, and then"},{"speaker":"[Aaron Straker]","startTime":2834.36,"endTime":2840.062,"body":"like an upper mixed. I I don't know if I can"},{"speaker":"[Aaron Straker]","startTime":2840.122,"endTime":2845.825,"body":"realistically see myself training"},{"speaker":"[Aaron Straker]","startTime":2840.122,"endTime":2845.825,"body":"hamstrings and quads together again because"},{"speaker":"[Aaron Straker]","startTime":2845.865,"endTime":2850.768,"body":"of just the demands of each."},{"speaker":"[Aaron Straker]","startTime":2845.865,"endTime":2850.768,"body":"Like imagine taking, I couldn't imagine taking"},{"speaker":"[Aaron Straker]","startTime":2850.808,"endTime":2856.691,"body":"those heavy hack squats sets"},{"speaker":"[Aaron Straker]","startTime":2850.808,"endTime":2856.691,"body":"and then like doing like, you know, leg extensions,"},{"speaker":"[Aaron Straker]","startTime":2856.711,"endTime":2862.154,"body":"like, okay, now I got to go,"},{"speaker":"[Aaron Straker]","startTime":2856.711,"endTime":2862.154,"body":"you know, hip hinge RDL to close to failure"},{"speaker":"[Aaron Straker]","startTime":2862.194,"endTime":2866.717,"body":"sort of thing. Like I just,"},{"speaker":"[Aaron Straker]","startTime":2862.194,"endTime":2866.717,"body":"I don't think I have that in me and I love"},{"speaker":"[Aaron Straker]","startTime":2866.777,"endTime":2873.672,"body":"separating them. I think with"},{"speaker":"[Aaron Straker]","startTime":2866.777,"endTime":2873.672,"body":"that, especially certain body parts, we all"},{"speaker":"[Aaron Straker]","startTime":2873.692,"endTime":2879.136,"body":"have those body parts that"},{"speaker":"[Aaron Straker]","startTime":2873.692,"endTime":2879.136,"body":"we kind of suck at, work back your habits and"},{"speaker":"[Aaron Straker]","startTime":2879.216,"endTime":2883.538,"body":"understandings of them and"},{"speaker":"[Aaron Straker]","startTime":2879.216,"endTime":2883.538,"body":"rebuild them and I think you will find a lot"},{"speaker":"[Aaron Straker]","startTime":2883.598,"endTime":2890.382,"body":"of value in that. Like personally,"},{"speaker":"[Aaron Straker]","startTime":2883.598,"endTime":2890.382,"body":"it took me 15, 16, 17 years to learn how to"},{"speaker":"[Aaron Straker]","startTime":2890.422,"endTime":2894.225,"body":"fucking train my quads really,"},{"speaker":"[Aaron Straker]","startTime":2890.422,"endTime":2894.225,"body":"really well. Like I'm not exaggerating that."},{"speaker":"[Aaron Straker]","startTime":2894.625,"endTime":2899.939,"body":"It wasn't until like. 2021"},{"speaker":"[Aaron Straker]","startTime":2894.625,"endTime":2899.939,"body":"that they really started coming along and I"},{"speaker":"[Aaron Straker]","startTime":2899.999,"endTime":2901.84,"body":"started lifting weights seriously"},{"speaker":"[Aaron Straker]","startTime":2899.999,"endTime":2901.84,"body":"in 2003,"},{"speaker":"[Bryan Boorstein]","startTime":2904.257,"endTime":2904.462,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2904.501,"endTime":2909.763,"body":"which is absurd. So I think"},{"speaker":"[Aaron Straker]","startTime":2904.501,"endTime":2909.763,"body":"we're all going to have things that we respond"},{"speaker":"[Aaron Straker]","startTime":2909.803,"endTime":2912.984,"body":"better or worse to, the ones"},{"speaker":"[Aaron Straker]","startTime":2909.803,"endTime":2912.984,"body":"that you respond worse to, like break down"},{"speaker":"[Aaron Straker]","startTime":2913.084,"endTime":2916.145,"body":"and go back to the building,"},{"speaker":"[Aaron Straker]","startTime":2913.084,"endTime":2916.145,"body":"like square one of how you're performing things."},{"speaker":"[Bryan Boorstein]","startTime":2916.939,"endTime":2922.263,"body":"Yeah. I haven't noticed this"},{"speaker":"[Bryan Boorstein]","startTime":2916.939,"endTime":2922.263,"body":"specifically either, but I do have some caveats."},{"speaker":"[Bryan Boorstein]","startTime":2922.703,"endTime":2927.728,"body":"Um, I think that it depends"},{"speaker":"[Bryan Boorstein]","startTime":2922.703,"endTime":2927.728,"body":"on your exercise selection, um, like how many"},{"speaker":"[Bryan Boorstein]","startTime":2927.768,"endTime":2930.73,"body":"length and movements you"},{"speaker":"[Bryan Boorstein]","startTime":2927.768,"endTime":2930.73,"body":"have, how many short movements you have. And"},{"speaker":"[Bryan Boorstein]","startTime":2930.75,"endTime":2935.154,"body":"then I think it also depends"},{"speaker":"[Bryan Boorstein]","startTime":2930.75,"endTime":2935.154,"body":"on the muscle group and what type of movements"},{"speaker":"[Bryan Boorstein]","startTime":2935.194,"endTime":2939.037,"body":"tend to dominate that muscle"},{"speaker":"[Bryan Boorstein]","startTime":2935.194,"endTime":2939.037,"body":"group. And so you can look at your back, um,"},{"speaker":"[Bryan Boorstein]","startTime":2939.337,"endTime":2944.081,"body":"you know, rear delts, upper"},{"speaker":"[Bryan Boorstein]","startTime":2939.337,"endTime":2944.081,"body":"back lats, with all of them being pretty much"},{"speaker":"[Bryan Boorstein]","startTime":2944.121,"endTime":2949.637,"body":"inherently short overloaded."},{"speaker":"[Bryan Boorstein]","startTime":2944.121,"endTime":2949.637,"body":"I can train them every other day or every third"},{"speaker":"[Bryan Boorstein]","startTime":2949.677,"endTime":2954.501,"body":"day and really have no recovery"},{"speaker":"[Bryan Boorstein]","startTime":2949.677,"endTime":2954.501,"body":"issues. And I think that I just get more and"},{"speaker":"[Bryan Boorstein]","startTime":2954.541,"endTime":2959.205,"body":"more out of back training"},{"speaker":"[Bryan Boorstein]","startTime":2954.541,"endTime":2959.205,"body":"kind of the more often it's done up to a point."},{"speaker":"[Bryan Boorstein]","startTime":2960.967,"endTime":2966.471,"body":"I kind of feel the same way"},{"speaker":"[Bryan Boorstein]","startTime":2960.967,"endTime":2966.471,"body":"about lateral delts. I don't really feel like"},{"speaker":"[Bryan Boorstein]","startTime":2966.491,"endTime":2970.255,"body":"they fatigue very easily"},{"speaker":"[Bryan Boorstein]","startTime":2966.491,"endTime":2970.255,"body":"and much like rear delts and upper back, they"},{"speaker":"[Bryan Boorstein]","startTime":2970.275,"endTime":2974.258,"body":"can handle a ton of volume"},{"speaker":"[Bryan Boorstein]","startTime":2970.275,"endTime":2974.258,"body":"close to failure and it just seems to be able"},{"speaker":"[Bryan Boorstein]","startTime":2974.298,"endTime":2979.882,"body":"to be done. know, two to"},{"speaker":"[Bryan Boorstein]","startTime":2974.298,"endTime":2979.882,"body":"four times a week without much issue. Um, so"},{"speaker":"[Bryan Boorstein]","startTime":2979.982,"endTime":2983.486,"body":"I would say like those two"},{"speaker":"[Bryan Boorstein]","startTime":2979.982,"endTime":2983.486,"body":"muscle groups specifically, I will probably"},{"speaker":"[Bryan Boorstein]","startTime":2983.646,"endTime":2990.692,"body":"always train at least twice"},{"speaker":"[Bryan Boorstein]","startTime":2983.646,"endTime":2990.692,"body":"a week. Um, but as far as quads and hamstrings"},{"speaker":"[Bryan Boorstein]","startTime":2990.732,"endTime":2996.117,"body":"and chest, um, and triceps"},{"speaker":"[Bryan Boorstein]","startTime":2990.732,"endTime":2996.117,"body":"and biceps, which are the primary movements"},{"speaker":"[Bryan Boorstein]","startTime":2996.137,"endTime":3001.561,"body":"that I find can, eh, biceps"},{"speaker":"[Bryan Boorstein]","startTime":2996.137,"endTime":3001.561,"body":"not as much. I know Paul Carter and Chris Beardsley"},{"speaker":"[Bryan Boorstein]","startTime":3001.702,"endTime":3006.671,"body":"argue that biceps are very"},{"speaker":"[Bryan Boorstein]","startTime":3001.702,"endTime":3006.671,"body":"fatigable and only need once a week training."},{"speaker":"[Bryan Boorstein]","startTime":3007.192,"endTime":3012.133,"body":"I don't find that to be true,"},{"speaker":"[Bryan Boorstein]","startTime":3007.192,"endTime":3012.133,"body":"but I do find for specifically chest, quads,"},{"speaker":"[Bryan Boorstein]","startTime":3012.973,"endTime":3018.235,"body":"glutes, and hamstrings, the"},{"speaker":"[Bryan Boorstein]","startTime":3012.973,"endTime":3018.235,"body":"ones that get sore a lot that once a week seems"},{"speaker":"[Bryan Boorstein]","startTime":3018.275,"endTime":3023.636,"body":"to be fine. I did a full"},{"speaker":"[Bryan Boorstein]","startTime":3018.275,"endTime":3023.636,"body":"specialization cycle for my hamstrings for"},{"speaker":"[Bryan Boorstein]","startTime":3023.676,"endTime":3028.818,"body":"an entire year last year,"},{"speaker":"[Bryan Boorstein]","startTime":3023.676,"endTime":3028.818,"body":"and I was training them twice every eight days,"},{"speaker":"[Bryan Boorstein]","startTime":3028.998,"endTime":3033.555,"body":"and they would get sore to"},{"speaker":"[Bryan Boorstein]","startTime":3028.998,"endTime":3033.555,"body":"the point that I needed four days of recovery"},{"speaker":"[Bryan Boorstein]","startTime":3033.595,"endTime":3038.778,"body":"before I trained them again."},{"speaker":"[Bryan Boorstein]","startTime":3033.595,"endTime":3038.778,"body":"And I think it worked. I got good results,"},{"speaker":"[Bryan Boorstein]","startTime":3038.838,"endTime":3042.26,"body":"but then I'm now training"},{"speaker":"[Bryan Boorstein]","startTime":3038.838,"endTime":3042.26,"body":"them. Like literally my hamstrings are the"},{"speaker":"[Bryan Boorstein]","startTime":3042.34,"endTime":3045.222,"body":"one that's put on the back"},{"speaker":"[Bryan Boorstein]","startTime":3042.34,"endTime":3045.222,"body":"burner this current cycle because quads and"},{"speaker":"[Bryan Boorstein]","startTime":3045.282,"endTime":3050.145,"body":"delts are my specialization."},{"speaker":"[Bryan Boorstein]","startTime":3045.282,"endTime":3050.145,"body":"And I'm now training hamstrings once every"},{"speaker":"[Bryan Boorstein]","startTime":3050.225,"endTime":3055.888,"body":"nine days. And I'm still"},{"speaker":"[Bryan Boorstein]","startTime":3050.225,"endTime":3055.888,"body":"progressing and not having any issues there."},{"speaker":"[Bryan Boorstein]","startTime":3055.948,"endTime":3059.85,"body":"So like to Aaron's point,"},{"speaker":"[Bryan Boorstein]","startTime":3055.948,"endTime":3059.85,"body":"I think specifically like the hamstrings and"},{"speaker":"[Bryan Boorstein]","startTime":3059.87,"endTime":3064.576,"body":"the glutes. or hamstrings"},{"speaker":"[Bryan Boorstein]","startTime":3059.87,"endTime":3064.576,"body":"and quads. I mean, because they take a lot"},{"speaker":"[Bryan Boorstein]","startTime":3064.616,"endTime":3068.497,"body":"of damage and usually have"},{"speaker":"[Bryan Boorstein]","startTime":3064.616,"endTime":3068.497,"body":"a lot of exercise selection that does incur"},{"speaker":"[Bryan Boorstein]","startTime":3068.537,"endTime":3074.278,"body":"damage. You don't need to"},{"speaker":"[Bryan Boorstein]","startTime":3068.537,"endTime":3074.278,"body":"train them as often. And you know, I find the"},{"speaker":"[Bryan Boorstein]","startTime":3074.298,"endTime":3077.379,"body":"same with chest chest takes"},{"speaker":"[Bryan Boorstein]","startTime":3074.298,"endTime":3077.379,"body":"a bunch of a bunch of damage too. But, but"},{"speaker":"[Bryan Boorstein]","startTime":3077.419,"endTime":3080.28,"body":"again, it just, it always"},{"speaker":"[Bryan Boorstein]","startTime":3077.419,"endTime":3080.28,"body":"comes down to exercise selection. Like if you're"},{"speaker":"[Bryan Boorstein]","startTime":3080.3,"endTime":3084.341,"body":"doing a bunch of cable work"},{"speaker":"[Bryan Boorstein]","startTime":3080.3,"endTime":3084.341,"body":"for your chest, and you know, most of the stuff"},{"speaker":"[Bryan Boorstein]","startTime":3084.381,"endTime":3088.382,"body":"is short, or if you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3084.381,"endTime":3088.382,"body":"a bunch of leg curls for your hamstrings and"},{"speaker":"[Bryan Boorstein]","startTime":3088.442,"endTime":3092.62,"body":"not doing much hip hinging."},{"speaker":"[Bryan Boorstein]","startTime":3088.442,"endTime":3092.62,"body":"then you probably will need to train them more"},{"speaker":"[Bryan Boorstein]","startTime":3092.7,"endTime":3095.086,"body":"than if it's the alternative"},{"speaker":"[Bryan Boorstein]","startTime":3092.7,"endTime":3095.086,"body":"exercise selection."},{"speaker":"[Aaron Straker]","startTime":3098.45,"endTime":3100.679,"body":"Yep, really good additions"},{"speaker":"[Aaron Straker]","startTime":3098.45,"endTime":3100.679,"body":"on the back of that one."},{"speaker":"[Aaron Straker]","startTime":3104.514,"endTime":3109.443,"body":"So this next one here, have"},{"speaker":"[Aaron Straker]","startTime":3104.514,"endTime":3109.443,"body":"you had to overcome many chronic injuries?"},{"speaker":"[Aaron Straker]","startTime":3109.683,"endTime":3110.985,"body":"If so, how?"},{"speaker":"[Bryan Boorstein]","startTime":3113.087,"endTime":3117.548,"body":"You know, the only chronic"},{"speaker":"[Bryan Boorstein]","startTime":3113.087,"endTime":3117.548,"body":"injuries I've ever had were during the CrossFit"},{"speaker":"[Bryan Boorstein]","startTime":3117.588,"endTime":3123.729,"body":"days. And so the how is I"},{"speaker":"[Bryan Boorstein]","startTime":3117.588,"endTime":3123.729,"body":"stopped doing CrossFit. But I will I will expand"},{"speaker":"[Bryan Boorstein]","startTime":3123.789,"endTime":3127.31,"body":"on that, of course, because"},{"speaker":"[Bryan Boorstein]","startTime":3123.789,"endTime":3127.31,"body":"these these chronic injuries that I had during"},{"speaker":"[Bryan Boorstein]","startTime":3127.37,"endTime":3131.532,"body":"CrossFit, they didn't dissipate"},{"speaker":"[Bryan Boorstein]","startTime":3127.37,"endTime":3131.532,"body":"immediately upon transitioning over to hypertrophy."},{"speaker":"[Bryan Boorstein]","startTime":3132.632,"endTime":3138.433,"body":"It wasn't until I actually"},{"speaker":"[Bryan Boorstein]","startTime":3132.632,"endTime":3138.433,"body":"dialed in exercise selection and exercise technique"},{"speaker":"[Bryan Boorstein]","startTime":3138.553,"endTime":3143.627,"body":"in specific ways that the"},{"speaker":"[Bryan Boorstein]","startTime":3138.553,"endTime":3143.627,"body":"chronic injuries finally subsided. Um, and"},{"speaker":"[Bryan Boorstein]","startTime":3143.667,"endTime":3148.309,"body":"so the ones that I dealt"},{"speaker":"[Bryan Boorstein]","startTime":3143.667,"endTime":3148.309,"body":"with during CrossFit were elbows, knees and"},{"speaker":"[Bryan Boorstein]","startTime":3148.329,"endTime":3154.252,"body":"shoulders, um, which is kind"},{"speaker":"[Bryan Boorstein]","startTime":3148.329,"endTime":3154.252,"body":"of, kind of a lot. And, uh, and they hurt constantly."},{"speaker":"[Bryan Boorstein]","startTime":3154.512,"endTime":3158.754,"body":"Like I remember days where"},{"speaker":"[Bryan Boorstein]","startTime":3154.512,"endTime":3158.754,"body":"I couldn't get in and out of my car without"},{"speaker":"[Bryan Boorstein]","startTime":3158.834,"endTime":3164.577,"body":"literally using my upper"},{"speaker":"[Bryan Boorstein]","startTime":3158.834,"endTime":3164.577,"body":"body to push in and out of my door to, to get"},{"speaker":"[Bryan Boorstein]","startTime":3164.617,"endTime":3168.531,"body":"in and out of the car. Uh,"},{"speaker":"[Bryan Boorstein]","startTime":3164.617,"endTime":3168.531,"body":"cause my knees were just that bad. And then"},{"speaker":"[Bryan Boorstein]","startTime":3168.591,"endTime":3172.312,"body":"I remember, you know, not"},{"speaker":"[Bryan Boorstein]","startTime":3168.591,"endTime":3172.312,"body":"being able to do pull ups some days because"},{"speaker":"[Bryan Boorstein]","startTime":3172.352,"endTime":3175.854,"body":"my shoulders were so limited"},{"speaker":"[Bryan Boorstein]","startTime":3172.352,"endTime":3175.854,"body":"in range of motion. I couldn't do pull ups"},{"speaker":"[Bryan Boorstein]","startTime":3175.874,"endTime":3182.357,"body":"without, you know, 30 minutes"},{"speaker":"[Bryan Boorstein]","startTime":3175.874,"endTime":3182.357,"body":"of banded distractions first. And so when I"},{"speaker":"[Bryan Boorstein]","startTime":3182.397,"endTime":3186.919,"body":"would switch to hypertrophy,"},{"speaker":"[Bryan Boorstein]","startTime":3182.397,"endTime":3186.919,"body":"I was doing mostly barbell basics to start"},{"speaker":"[Bryan Boorstein]","startTime":3186.959,"endTime":3191.1,"body":"because I still had, you"},{"speaker":"[Bryan Boorstein]","startTime":3186.959,"endTime":3191.1,"body":"know, so much ego attached to certain movements"},{"speaker":"[Bryan Boorstein]","startTime":3191.12,"endTime":3195.602,"body":"that I was doing during CrossFit."},{"speaker":"[Bryan Boorstein]","startTime":3191.12,"endTime":3195.602,"body":"Like I still wanted to deadlift and squat and"},{"speaker":"[Bryan Boorstein]","startTime":3195.642,"endTime":3200.325,"body":"bench and. overhead press"},{"speaker":"[Bryan Boorstein]","startTime":3195.642,"endTime":3200.325,"body":"and like all these things. And I was using"},{"speaker":"[Bryan Boorstein]","startTime":3200.345,"endTime":3204.888,"body":"a barbell or an easy bar"},{"speaker":"[Bryan Boorstein]","startTime":3200.345,"endTime":3204.888,"body":"for my bicep and tricep work too, which, you"},{"speaker":"[Bryan Boorstein]","startTime":3204.908,"endTime":3208.571,"body":"know, was locking my hands"},{"speaker":"[Bryan Boorstein]","startTime":3204.908,"endTime":3208.571,"body":"into either a supinated or a pronated position."},{"speaker":"[Bryan Boorstein]","startTime":3208.651,"endTime":3212.793,"body":"And that didn't help my elbows"},{"speaker":"[Bryan Boorstein]","startTime":3208.651,"endTime":3212.793,"body":"at all. Um, and so the way that I finally got"},{"speaker":"[Bryan Boorstein]","startTime":3212.854,"endTime":3217.577,"body":"over it was I basically switched"},{"speaker":"[Bryan Boorstein]","startTime":3212.854,"endTime":3217.577,"body":"to cables for almost my entire upper body work."},{"speaker":"[Bryan Boorstein]","startTime":3218.177,"endTime":3222.78,"body":"Um, I set my body up in a"},{"speaker":"[Bryan Boorstein]","startTime":3218.177,"endTime":3222.78,"body":"manner that aligned the muscle fiber with the"},{"speaker":"[Bryan Boorstein]","startTime":3222.82,"endTime":3228.14,"body":"movement, you know, biomechanics,"},{"speaker":"[Bryan Boorstein]","startTime":3222.82,"endTime":3228.14,"body":"the way that stuff cast promotes. Um, and over"},{"speaker":"[Bryan Boorstein]","startTime":3228.16,"endTime":3232.564,"body":"the course of a number of"},{"speaker":"[Bryan Boorstein]","startTime":3228.16,"endTime":3232.564,"body":"months, everything dissipated, um, as far as"},{"speaker":"[Bryan Boorstein]","startTime":3232.744,"endTime":3237.588,"body":"executing movements and this"},{"speaker":"[Bryan Boorstein]","startTime":3232.744,"endTime":3237.588,"body":"spans all movements, you know, lower body,"},{"speaker":"[Bryan Boorstein]","startTime":3237.648,"endTime":3241.651,"body":"upper body, it doesn't matter"},{"speaker":"[Bryan Boorstein]","startTime":3237.648,"endTime":3241.651,"body":"what it is, uh, slowing down the eccentric"},{"speaker":"[Bryan Boorstein]","startTime":3242.172,"endTime":3248.297,"body":"and then pausing at the length"},{"speaker":"[Bryan Boorstein]","startTime":3242.172,"endTime":3248.297,"body":"and position has been huge. I mean, to, like,"},{"speaker":"[Bryan Boorstein]","startTime":3248.317,"endTime":3252.86,"body":"I just, Lori just put a post"},{"speaker":"[Bryan Boorstein]","startTime":3248.317,"endTime":3252.86,"body":"on my feed for me today. So if you go and check"},{"speaker":"[Bryan Boorstein]","startTime":3252.88,"endTime":3258.168,"body":"my feed from. May 1st. There's"},{"speaker":"[Bryan Boorstein]","startTime":3252.88,"endTime":3258.168,"body":"a post that I just put up about owning every"},{"speaker":"[Bryan Boorstein]","startTime":3258.248,"endTime":3262.11,"body":"rep and how you know controlling"},{"speaker":"[Bryan Boorstein]","startTime":3258.248,"endTime":3262.11,"body":"the eccentric and pausing at the bottom it"},{"speaker":"[Bryan Boorstein]","startTime":3262.15,"endTime":3268.955,"body":"helps you, you know own that"},{"speaker":"[Bryan Boorstein]","startTime":3262.15,"endTime":3268.955,"body":"load and There's a lot of bouncing that happens"},{"speaker":"[Bryan Boorstein]","startTime":3269.035,"endTime":3273.477,"body":"when you're when you're training"},{"speaker":"[Bryan Boorstein]","startTime":3269.035,"endTime":3273.477,"body":"in CrossFit or post CrossFit Or if you just"},{"speaker":"[Bryan Boorstein]","startTime":3273.497,"endTime":3277.139,"body":"go into the gym with an ego"},{"speaker":"[Bryan Boorstein]","startTime":3273.497,"endTime":3277.139,"body":"in any way, you're going to execute a lot of"},{"speaker":"[Bryan Boorstein]","startTime":3277.159,"endTime":3281.282,"body":"your leg movements By getting"},{"speaker":"[Bryan Boorstein]","startTime":3277.159,"endTime":3281.282,"body":"a little bit of that stretch reflex effect"},{"speaker":"[Bryan Boorstein]","startTime":3281.482,"endTime":3285.393,"body":"out of the bottom And I've"},{"speaker":"[Bryan Boorstein]","startTime":3281.482,"endTime":3285.393,"body":"never found stretch reflex to be beneficial"},{"speaker":"[Bryan Boorstein]","startTime":3285.453,"endTime":3290.417,"body":"for my joint health. It's"},{"speaker":"[Bryan Boorstein]","startTime":3285.453,"endTime":3290.417,"body":"been much better and basically non-existent"},{"speaker":"[Bryan Boorstein]","startTime":3290.437,"endTime":3295.361,"body":"pain since I just pause,"},{"speaker":"[Bryan Boorstein]","startTime":3290.437,"endTime":3295.361,"body":"like literally pause and stop and then go from"},{"speaker":"[Bryan Boorstein]","startTime":3295.401,"endTime":3300.385,"body":"a dead pause into the concentric"},{"speaker":"[Bryan Boorstein]","startTime":3295.401,"endTime":3300.385,"body":"portion of the movement. And so, yeah, I think"},{"speaker":"[Bryan Boorstein]","startTime":3300.425,"endTime":3304.028,"body":"the way you execute movements"},{"speaker":"[Bryan Boorstein]","startTime":3300.425,"endTime":3304.028,"body":"and the movements that you choose are going"},{"speaker":"[Bryan Boorstein]","startTime":3304.068,"endTime":3306.41,"body":"to be the ticket out of chronic"},{"speaker":"[Bryan Boorstein]","startTime":3304.068,"endTime":3306.41,"body":"injuries."},{"speaker":"[Aaron Straker]","startTime":3307.762,"endTime":3313.085,"body":"Yeah, I think what you wrapped"},{"speaker":"[Aaron Straker]","startTime":3307.762,"endTime":3313.085,"body":"up on there like is the takeaway there. The,"},{"speaker":"[Aaron Straker]","startTime":3313.506,"endTime":3317.549,"body":"if I, if there was like one"},{"speaker":"[Aaron Straker]","startTime":3313.506,"endTime":3317.549,"body":"thing I would say across the board that I see"},{"speaker":"[Aaron Straker]","startTime":3317.589,"endTime":3322.372,"body":"like just observing in gyms"},{"speaker":"[Aaron Straker]","startTime":3317.589,"endTime":3322.372,"body":"the most is people just rushing the eccentrics,"},{"speaker":"[Aaron Straker]","startTime":3322.512,"endTime":3326.275,"body":"botting and bottoming out,"},{"speaker":"[Aaron Straker]","startTime":3322.512,"endTime":3326.275,"body":"trying to turn around way too fast. And like"},{"speaker":"[Aaron Straker]","startTime":3326.715,"endTime":3329.557,"body":"one that's not, yeah, you put"},{"speaker":"[Aaron Straker]","startTime":3326.715,"endTime":3329.557,"body":"more weight on the bar machine. It doesn't"},{"speaker":"[Aaron Straker]","startTime":3329.617,"endTime":3333.64,"body":"actually lead to better gains."},{"speaker":"[Aaron Straker]","startTime":3329.617,"endTime":3333.64,"body":"I would objectively make my stand that I think"},{"speaker":"[Aaron Straker]","startTime":3333.68,"endTime":3337.23,"body":"it leads to worse gains, to"},{"speaker":"[Aaron Straker]","startTime":3333.68,"endTime":3337.23,"body":"be completely honest. and it's gonna take a"},{"speaker":"[Aaron Straker]","startTime":3337.37,"endTime":3342.292,"body":"massive toll on your joints."},{"speaker":"[Aaron Straker]","startTime":3337.37,"endTime":3342.292,"body":"My knees were so bad during the CrossFit years"},{"speaker":"[Aaron Straker]","startTime":3342.332,"endTime":3346.073,"body":"that I would wear my knee sleeves"},{"speaker":"[Aaron Straker]","startTime":3342.332,"endTime":3346.073,"body":"like when I was at fucking work and stuff."},{"speaker":"[Aaron Straker]","startTime":3346.174,"endTime":3346.274,"body":"Like,"},{"speaker":"[Bryan Boorstein]","startTime":3347.01,"endTime":3347.113,"body":"Yeah"},{"speaker":"[Aaron Straker]","startTime":3347.974,"endTime":3353.076,"body":"not exercising, I would have"},{"speaker":"[Aaron Straker]","startTime":3347.974,"endTime":3353.076,"body":"knee sleeves on at times. And I remember like"},{"speaker":"[Aaron Straker]","startTime":3353.156,"endTime":3357.078,"body":"watching people squatting or"},{"speaker":"[Aaron Straker]","startTime":3353.156,"endTime":3357.078,"body":"like things thinking like, it's crazy that"},{"speaker":"[Aaron Straker]","startTime":3357.118,"endTime":3361.9,"body":"they don't have knee sleeves"},{"speaker":"[Aaron Straker]","startTime":3357.118,"endTime":3361.9,"body":"on. Like I would not dare to touch weight without"},{"speaker":"[Aaron Straker]","startTime":3361.94,"endTime":3365.181,"body":"my knee sleeves on. I haven't"},{"speaker":"[Aaron Straker]","startTime":3361.94,"endTime":3365.181,"body":"had a pair of knee sleeves on in like three"},{"speaker":"[Aaron Straker]","startTime":3365.201,"endTime":3371.857,"body":"years now. three and a half"},{"speaker":"[Aaron Straker]","startTime":3365.201,"endTime":3371.857,"body":"years. My knees feel fantastic, and it's controlled"},{"speaker":"[Aaron Straker]","startTime":3371.937,"endTime":3377.02,"body":"eccentrics. I stopped, I got"},{"speaker":"[Aaron Straker]","startTime":3371.937,"endTime":3377.02,"body":"rid of my ego, tied to certain lifts and stuff,"},{"speaker":"[Aaron Straker]","startTime":3377.08,"endTime":3382.744,"body":"and my body feels great. And"},{"speaker":"[Aaron Straker]","startTime":3377.08,"endTime":3382.744,"body":"my body was in shambles in my late 20s. Absolute"},{"speaker":"[Aaron Straker]","startTime":3382.764,"endTime":3387.987,"body":"shambles, like a few surgeries,"},{"speaker":"[Aaron Straker]","startTime":3382.764,"endTime":3387.987,"body":"those sorts of things, and I feel really, really"},{"speaker":"[Aaron Straker]","startTime":3388.007,"endTime":3391.489,"body":"good now. Best I have in probably"},{"speaker":"[Aaron Straker]","startTime":3388.007,"endTime":3391.489,"body":"close to a decade."},{"speaker":"[Bryan Boorstein]","startTime":3392.383,"endTime":3397.884,"body":"Yeah, I can co sign that"},{"speaker":"[Bryan Boorstein]","startTime":3392.383,"endTime":3397.884,"body":"too. Like I at 40 years old, I feel better"},{"speaker":"[Bryan Boorstein]","startTime":3397.924,"endTime":3402.525,"body":"than even before I started"},{"speaker":"[Bryan Boorstein]","startTime":3397.924,"endTime":3402.525,"body":"CrossFit. Like I remember, you know, just tweaking"},{"speaker":"[Bryan Boorstein]","startTime":3402.565,"endTime":3406.847,"body":"things every 12 to 16 weeks,"},{"speaker":"[Bryan Boorstein]","startTime":3402.565,"endTime":3406.847,"body":"like doing a dumbbell shoulder press and tweaking"},{"speaker":"[Bryan Boorstein]","startTime":3406.867,"endTime":3410.968,"body":"something in my trap or like"},{"speaker":"[Bryan Boorstein]","startTime":3406.867,"endTime":3410.968,"body":"doing a tricep extension and hurting my elbow."},{"speaker":"[Bryan Boorstein]","startTime":3410.988,"endTime":3413.809,"body":"And this is like all pre"},{"speaker":"[Bryan Boorstein]","startTime":3410.988,"endTime":3413.809,"body":"CrossFit stuff. And"},{"speaker":"[Aaron Straker]","startTime":3413.788,"endTime":3413.994,"body":"Mm-hmm."},{"speaker":"[Bryan Boorstein]","startTime":3413.829,"endTime":3417.37,"body":"then throughout CrossFit,"},{"speaker":"[Bryan Boorstein]","startTime":3413.829,"endTime":3417.37,"body":"my body felt awful. And so literally, I can"},{"speaker":"[Bryan Boorstein]","startTime":3417.41,"endTime":3421.615,"body":"honestly say at 40 years"},{"speaker":"[Bryan Boorstein]","startTime":3417.41,"endTime":3421.615,"body":"old that I have the least joint pain or like"},{"speaker":"[Bryan Boorstein]","startTime":3421.655,"endTime":3425.136,"body":"chronic inflammation that"},{"speaker":"[Bryan Boorstein]","startTime":3421.655,"endTime":3425.136,"body":"I've had since maybe like my first five years"},{"speaker":"[Bryan Boorstein]","startTime":3425.276,"endTime":3426.976,"body":"of training. So, um,"},{"speaker":"[Aaron Straker]","startTime":3426.614,"endTime":3427.361,"body":"And that's amazing."},{"speaker":"[Bryan Boorstein]","startTime":3428.057,"endTime":3431.118,"body":"yeah, yeah, I would just"},{"speaker":"[Bryan Boorstein]","startTime":3428.057,"endTime":3431.118,"body":"say, you know, exercise selection, exercise"},{"speaker":"[Bryan Boorstein]","startTime":3431.158,"endTime":3436.679,"body":"execution, and, um, those"},{"speaker":"[Bryan Boorstein]","startTime":3431.158,"endTime":3436.679,"body":"things should really help a lot. Um, all right,"},{"speaker":"[Bryan Boorstein]","startTime":3436.719,"endTime":3440.96,"body":"we have one more question"},{"speaker":"[Bryan Boorstein]","startTime":3436.719,"endTime":3440.96,"body":"on our primary ones, and then we'll see if"},{"speaker":"[Bryan Boorstein]","startTime":3441.0,"endTime":3444.821,"body":"we have time for any others,"},{"speaker":"[Bryan Boorstein]","startTime":3441.0,"endTime":3444.821,"body":"but I'll kick this over to you here. Um, how"},{"speaker":"[Bryan Boorstein]","startTime":3444.861,"endTime":3448.302,"body":"to move past the mental fatigue"},{"speaker":"[Bryan Boorstein]","startTime":3444.861,"endTime":3448.302,"body":"of bulk cut cycle."},{"speaker":"[Aaron Straker]","startTime":3450.63,"endTime":3454.052,"body":"This one is hard for me because..."},{"speaker":"[Aaron Straker]","startTime":3457.218,"endTime":3462.942,"body":"I think it's fun. Like to me,"},{"speaker":"[Aaron Straker]","startTime":3457.218,"endTime":3462.942,"body":"maintenance is the mental fatigue because nothing"},{"speaker":"[Aaron Straker]","startTime":3462.982,"endTime":3467.586,"body":"fucking happens. Like you're"},{"speaker":"[Aaron Straker]","startTime":3462.982,"endTime":3467.586,"body":"just existing and adaptations happen slow."},{"speaker":"[Aaron Straker]","startTime":3467.986,"endTime":3471.329,"body":"It's hard to keep your head"},{"speaker":"[Aaron Straker]","startTime":3467.986,"endTime":3471.329,"body":"in the game when the outcome of the game is"},{"speaker":"[Aaron Straker]","startTime":3471.429,"endTime":3479.874,"body":"nothing happens. I find bulking,"},{"speaker":"[Aaron Straker]","startTime":3471.429,"endTime":3479.874,"body":"cutting, like fascinating. this one's really"},{"speaker":"[Aaron Straker]","startTime":3479.914,"endTime":3483.896,"body":"hard now. I wonder what mental"},{"speaker":"[Aaron Straker]","startTime":3479.914,"endTime":3483.896,"body":"fatigue they have. One thing I guess I will"},{"speaker":"[Aaron Straker]","startTime":3483.916,"endTime":3488.579,"body":"say before I kick it over to"},{"speaker":"[Aaron Straker]","startTime":3483.916,"endTime":3488.579,"body":"Brian is something that I think people really,"},{"speaker":"[Aaron Straker]","startTime":3488.659,"endTime":3494.502,"body":"really struggle with with this"},{"speaker":"[Aaron Straker]","startTime":3488.659,"endTime":3494.502,"body":"is playing like one foot in, one foot out."},{"speaker":"[Aaron Straker]","startTime":3495.002,"endTime":3500.105,"body":"Oh, I'm bulking, but then like"},{"speaker":"[Aaron Straker]","startTime":3495.002,"endTime":3500.105,"body":"the second that you don't have abs the way"},{"speaker":"[Aaron Straker]","startTime":3500.125,"endTime":3502.786,"body":"that you want to look in some"},{"speaker":"[Aaron Straker]","startTime":3500.125,"endTime":3502.786,"body":"lighting one day, you're like, I don't wanna"},{"speaker":"[Aaron Straker]","startTime":3502.806,"endTime":3507.369,"body":"do it anymore. Or you're cutting"},{"speaker":"[Aaron Straker]","startTime":3502.806,"endTime":3507.369,"body":"until your friends wanna have beers on the"},{"speaker":"[Aaron Straker]","startTime":3507.389,"endTime":3509.451,"body":"weekend or something like that."},{"speaker":"[Aaron Straker]","startTime":3507.389,"endTime":3509.451,"body":"and then you're like, I don't want to do it"},{"speaker":"[Aaron Straker]","startTime":3509.491,"endTime":3514.317,"body":"anymore. And I think you end"},{"speaker":"[Aaron Straker]","startTime":3509.491,"endTime":3514.317,"body":"up playing that decision seesaw to where you"},{"speaker":"[Aaron Straker]","startTime":3514.357,"endTime":3517.621,"body":"end up at maintenance because"},{"speaker":"[Aaron Straker]","startTime":3514.357,"endTime":3517.621,"body":"you're spending a week bulking, a week cutting,"},{"speaker":"[Aaron Straker]","startTime":3517.641,"endTime":3522.467,"body":"and then not going anywhere."},{"speaker":"[Aaron Straker]","startTime":3517.641,"endTime":3522.467,"body":"So I don't know, this one's really hard for"},{"speaker":"[Aaron Straker]","startTime":3522.507,"endTime":3526.032,"body":"me to answer. Hopefully Brian"},{"speaker":"[Aaron Straker]","startTime":3522.507,"endTime":3526.032,"body":"has some better insights and then maybe I'll"},{"speaker":"[Aaron Straker]","startTime":3526.052,"endTime":3527.333,"body":"be able to add some more on"},{"speaker":"[Aaron Straker]","startTime":3526.052,"endTime":3527.333,"body":"the backend."},{"speaker":"[Bryan Boorstein]","startTime":3528.447,"endTime":3533.449,"body":"Yeah, I guess my thought"},{"speaker":"[Bryan Boorstein]","startTime":3528.447,"endTime":3533.449,"body":"as somebody that doesn't really like tracking"},{"speaker":"[Bryan Boorstein]","startTime":3533.59,"endTime":3537.692,"body":"would be that the mental"},{"speaker":"[Bryan Boorstein]","startTime":3533.59,"endTime":3537.692,"body":"fatigue may come from the process of meticulous"},{"speaker":"[Bryan Boorstein]","startTime":3537.732,"endTime":3544.316,"body":"tracking that's required"},{"speaker":"[Bryan Boorstein]","startTime":3537.732,"endTime":3544.316,"body":"during bulking and cutting. And so that would"},{"speaker":"[Bryan Boorstein]","startTime":3544.356,"endTime":3547.037,"body":"be my thought. That's what"},{"speaker":"[Bryan Boorstein]","startTime":3544.356,"endTime":3547.037,"body":"I, that was my initial thought going into this"},{"speaker":"[Bryan Boorstein]","startTime":3547.077,"endTime":3551.16,"body":"question was it's got to"},{"speaker":"[Bryan Boorstein]","startTime":3547.077,"endTime":3551.16,"body":"be the like tracking and the meticulous nature"},{"speaker":"[Bryan Boorstein]","startTime":3551.2,"endTime":3557.675,"body":"of like, you know, food selection"},{"speaker":"[Bryan Boorstein]","startTime":3551.2,"endTime":3557.675,"body":"and stuff like that. And so I empathize with"},{"speaker":"[Bryan Boorstein]","startTime":3557.716,"endTime":3562.098,"body":"that and I understand it."},{"speaker":"[Bryan Boorstein]","startTime":3557.716,"endTime":3562.098,"body":"I also understand what Aaron was saying about"},{"speaker":"[Bryan Boorstein]","startTime":3562.138,"endTime":3566.161,"body":"like maintenance being a"},{"speaker":"[Bryan Boorstein]","startTime":3562.138,"endTime":3566.161,"body":"place where nothing's happening. And that can"},{"speaker":"[Bryan Boorstein]","startTime":3566.181,"endTime":3571.604,"body":"be frustrating and fatiguing"},{"speaker":"[Bryan Boorstein]","startTime":3566.181,"endTime":3571.604,"body":"too. So I guess like I'll just reference my"},{"speaker":"[Bryan Boorstein]","startTime":3572.324,"endTime":3577.327,"body":"personal approach to off"},{"speaker":"[Bryan Boorstein]","startTime":3572.324,"endTime":3577.327,"body":"season tracking again, which is basically that"},{"speaker":"[Bryan Boorstein]","startTime":3577.387,"endTime":3583.451,"body":"I track protein grams and"},{"speaker":"[Bryan Boorstein]","startTime":3577.387,"endTime":3583.451,"body":"overall satiety and body weight. And so if"},{"speaker":"[Bryan Boorstein]","startTime":3583.491,"endTime":3586.232,"body":"you're tracking protein grams,"},{"speaker":"[Bryan Boorstein]","startTime":3583.491,"endTime":3586.232,"body":"you know you're at least getting enough to"},{"speaker":"[Bryan Boorstein]","startTime":3586.252,"endTime":3592.134,"body":"support muscle growth or"},{"speaker":"[Bryan Boorstein]","startTime":3586.252,"endTime":3592.134,"body":"decrease the likelihood of muscle loss. Satiety"},{"speaker":"[Bryan Boorstein]","startTime":3592.174,"endTime":3597.557,"body":"tracking, essentially I determine"},{"speaker":"[Bryan Boorstein]","startTime":3592.174,"endTime":3597.557,"body":"whether I feel underfed, overfed, or satisfied"},{"speaker":"[Bryan Boorstein]","startTime":3597.597,"endTime":3603.539,"body":"for the day. And then I track"},{"speaker":"[Bryan Boorstein]","startTime":3597.597,"endTime":3603.539,"body":"body weight so that I have a direct correlate"},{"speaker":"[Bryan Boorstein]","startTime":3603.599,"endTime":3608.921,"body":"to whether my satiety tracking"},{"speaker":"[Bryan Boorstein]","startTime":3603.599,"endTime":3608.921,"body":"is accurate. Like if I say that I've been satisfied"},{"speaker":"[Bryan Boorstein]","startTime":3608.961,"endTime":3612.967,"body":"every day but my body weight's"},{"speaker":"[Bryan Boorstein]","startTime":3608.961,"endTime":3612.967,"body":"going up, then I probably know that satisfied"},{"speaker":"[Bryan Boorstein]","startTime":3613.027,"endTime":3618.812,"body":"is actually overfed. And"},{"speaker":"[Bryan Boorstein]","startTime":3613.027,"endTime":3618.812,"body":"then vice versa, of course. So I don't think"},{"speaker":"[Bryan Boorstein]","startTime":3618.832,"endTime":3623.155,"body":"that my system works as you"},{"speaker":"[Bryan Boorstein]","startTime":3618.832,"endTime":3623.155,"body":"get to the extremes of bulking or cutting."},{"speaker":"[Bryan Boorstein]","startTime":3623.535,"endTime":3627.038,"body":"Like at any point in the"},{"speaker":"[Bryan Boorstein]","startTime":3623.535,"endTime":3627.038,"body":"extremes, you're going to have to be more meticulous."},{"speaker":"[Bryan Boorstein]","startTime":3627.098,"endTime":3631.301,"body":"And that's just the nature"},{"speaker":"[Bryan Boorstein]","startTime":3627.098,"endTime":3631.301,"body":"of being close to a goal. But at least in the"},{"speaker":"[Bryan Boorstein]","startTime":3631.421,"endTime":3635.204,"body":"earlier stages of, you know,"},{"speaker":"[Bryan Boorstein]","startTime":3631.421,"endTime":3635.204,"body":"whether it's maintenance or the early stages"},{"speaker":"[Bryan Boorstein]","startTime":3635.284,"endTime":3640.799,"body":"of eating in a surplus or"},{"speaker":"[Bryan Boorstein]","startTime":3635.284,"endTime":3640.799,"body":"eating in a deficit. With some experience,"},{"speaker":"[Bryan Boorstein]","startTime":3641.02,"endTime":3646.203,"body":"I think that the subjective"},{"speaker":"[Bryan Boorstein]","startTime":3641.02,"endTime":3646.203,"body":"satiety rating system works. It just depends"},{"speaker":"[Bryan Boorstein]","startTime":3646.243,"endTime":3650.186,"body":"on if you kind of have that"},{"speaker":"[Bryan Boorstein]","startTime":3646.243,"endTime":3650.186,"body":"ability to assess yourself accurately."},{"speaker":"[Aaron Straker]","startTime":3651.974,"endTime":3652.856,"body":"Yeah, that's that"},{"speaker":"[Bryan Boorstein]","startTime":3652.792,"endTime":3652.897,"body":"and"},{"speaker":"[Aaron Straker]","startTime":3653.037,"endTime":3660.07,"body":"that is those are really helpful"},{"speaker":"[Aaron Straker]","startTime":3653.037,"endTime":3660.07,"body":"points. I guess what I would say here is. Everyone's"},{"speaker":"[Aaron Straker]","startTime":3660.11,"endTime":3664.692,"body":"gonna have their balance, right?"},{"speaker":"[Aaron Straker]","startTime":3660.11,"endTime":3664.692,"body":"And maybe you're like, hey, I want to cut,"},{"speaker":"[Aaron Straker]","startTime":3665.352,"endTime":3668.073,"body":"but it doesn't need to be in"},{"speaker":"[Aaron Straker]","startTime":3665.352,"endTime":3668.073,"body":"three months. Maybe it doesn't need to be in"},{"speaker":"[Aaron Straker]","startTime":3668.113,"endTime":3671.194,"body":"five months. Maybe it doesn't"},{"speaker":"[Aaron Straker]","startTime":3668.113,"endTime":3671.194,"body":"need to be in seven months. And you can just"},{"speaker":"[Aaron Straker]","startTime":3671.234,"endTime":3675.456,"body":"take things a lot more slowly"},{"speaker":"[Aaron Straker]","startTime":3671.234,"endTime":3675.456,"body":"and more flexibly, which can work for you."},{"speaker":"[Aaron Straker]","startTime":3676.617,"endTime":3679.418,"body":"Same thing with the bulk, you"},{"speaker":"[Aaron Straker]","startTime":3676.617,"endTime":3679.418,"body":"know? And what I would say there is like, if"},{"speaker":"[Aaron Straker]","startTime":3679.438,"endTime":3683.379,"body":"you don't wanna meticulously"},{"speaker":"[Aaron Straker]","startTime":3679.438,"endTime":3683.379,"body":"track like day in and day out, just have some"},{"speaker":"[Aaron Straker]","startTime":3684.18,"endTime":3687.441,"body":"objective metrics that help"},{"speaker":"[Aaron Straker]","startTime":3684.18,"endTime":3687.441,"body":"you with decision-making. Maybe you're gonna"},{"speaker":"[Aaron Straker]","startTime":3687.461,"endTime":3690.699,"body":"weigh yourself every morning."},{"speaker":"[Aaron Straker]","startTime":3687.461,"endTime":3690.699,"body":"And then every two weeks, you're going to collect"},{"speaker":"[Aaron Straker]","startTime":3690.719,"endTime":3695.461,"body":"the average and being like,"},{"speaker":"[Aaron Straker]","startTime":3690.719,"endTime":3695.461,"body":"am I North? Do I want to be North? Great. Keep"},{"speaker":"[Aaron Straker]","startTime":3695.501,"endTime":3700.424,"body":"doing that. Or am I South?"},{"speaker":"[Aaron Straker]","startTime":3695.501,"endTime":3700.424,"body":"Do I want to be South? Great. Keep doing that."},{"speaker":"[Aaron Straker]","startTime":3700.444,"endTime":3707.028,"body":"So there is no one size fits"},{"speaker":"[Aaron Straker]","startTime":3700.444,"endTime":3707.028,"body":"all. There are going to be some that are some"},{"speaker":"[Aaron Straker]","startTime":3707.068,"endTime":3710.49,"body":"approaches that are better"},{"speaker":"[Aaron Straker]","startTime":3707.068,"endTime":3710.49,"body":"or worse for you and your personality and your"},{"speaker":"[Aaron Straker]","startTime":3710.53,"endTime":3716.113,"body":"desired rate of gain or the"},{"speaker":"[Aaron Straker]","startTime":3710.53,"endTime":3716.113,"body":"ambitiousness of your goal. And I think that"},{"speaker":"[Aaron Straker]","startTime":3716.253,"endTime":3721.469,"body":"is finding that. middle ground"},{"speaker":"[Aaron Straker]","startTime":3716.253,"endTime":3721.469,"body":"is very good for your understanding."},{"speaker":"[Bryan Boorstein]","startTime":3722.943,"endTime":3726.706,"body":"Yeah, I agree with that."},{"speaker":"[Bryan Boorstein]","startTime":3722.943,"endTime":3726.706,"body":"Um, do you want to go through and do some of"},{"speaker":"[Bryan Boorstein]","startTime":3726.746,"endTime":3730.77,"body":"these secondary questions"},{"speaker":"[Bryan Boorstein]","startTime":3726.746,"endTime":3730.77,"body":"as like a rapid fire, spend like 20 seconds"},{"speaker":"[Bryan Boorstein]","startTime":3730.81,"endTime":3731.29,"body":"on each one?"},{"speaker":"[Aaron Straker]","startTime":3732.74,"endTime":3736.711,"body":"I want, I don't really like"},{"speaker":"[Aaron Straker]","startTime":3732.74,"endTime":3736.711,"body":"answering them that way. And I have to go,"},{"speaker":"[Aaron Straker]","startTime":3736.952,"endTime":3737.413,"body":"like"},{"speaker":"[Bryan Boorstein]","startTime":3737.375,"endTime":3737.575,"body":"Okay,"},{"speaker":"[Aaron Straker]","startTime":3737.514,"endTime":3738.135,"body":"hardcore"},{"speaker":"[Bryan Boorstein]","startTime":3737.736,"endTime":3739.42,"body":"word up."},{"speaker":"[Aaron Straker]","startTime":3738.155,"endTime":3738.697,"body":"have to go."},{"speaker":"[Bryan Boorstein]","startTime":3739.46,"endTime":3739.72,"body":"Cool,"},{"speaker":"[Aaron Straker]","startTime":3739.539,"endTime":3739.72,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":3739.74,"endTime":3742.166,"body":"cool. Yeah, go ahead, man."},{"speaker":"[Bryan Boorstein]","startTime":3739.74,"endTime":3742.166,"body":"Get on your airplane, come hang out."},{"speaker":"[Aaron Straker]","startTime":3742.77,"endTime":3746.579,"body":"All right, I will see you soon,"},{"speaker":"[Aaron Straker]","startTime":3742.77,"endTime":3746.579,"body":"Brian. As always, guys, thank you for listening."},{"speaker":"[Aaron Straker]","startTime":3746.599,"endTime":3748.985,"body":"We will talk to you in two"},{"speaker":"[Aaron Straker]","startTime":3746.599,"endTime":3748.985,"body":"weeks. We are taking next week"},{"speaker":"[Bryan Boorstein]","startTime":3748.751,"endTime":3749.012,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":3749.165,"endTime":3749.246,"body":"off."},{"speaker":"[Bryan Boorstein]","startTime":3749.838,"endTime":3750.019,"body":"Yep."}]}