{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":31.584,"endTime":34.545,"body":"What's going on guys, happy"},{"speaker":"[Aaron Straker]","startTime":31.584,"endTime":34.545,"body":"Tuesday. Welcome back to another episode of"},{"speaker":"[Aaron Straker]","startTime":34.665,"endTime":39.007999999999996,"body":"Eat, Train, Prosper. Today,"},{"speaker":"[Aaron Straker]","startTime":34.665,"endTime":39.007999999999996,"body":"Brian and myself are going to have a conversation"},{"speaker":"[Aaron Straker]","startTime":39.128,"endTime":45.431,"body":"around the recent pre-publish"},{"speaker":"[Aaron Straker]","startTime":39.128,"endTime":45.431,"body":"release from Zach, Josh, the data-driven strength"},{"speaker":"[Aaron Straker]","startTime":45.471000000000004,"endTime":50.653999999999996,"body":"guys, and the rest of the research"},{"speaker":"[Aaron Straker]","startTime":45.471000000000004,"endTime":50.653999999999996,"body":"team that helped them on their new, let's call"},{"speaker":"[Aaron Straker]","startTime":50.694,"endTime":54.577,"body":"it a pre-publication, like"},{"speaker":"[Aaron Straker]","startTime":50.694,"endTime":54.577,"body":"I just said, titled, How Close to Failure Should"},{"speaker":"[Aaron Straker]","startTime":54.617000000000004,"endTime":60.636,"body":"We Train? So this is a really,"},{"speaker":"[Aaron Straker]","startTime":54.617000000000004,"endTime":60.636,"body":"really cool new research project out of them"},{"speaker":"[Aaron Straker]","startTime":60.736,"endTime":65.797,"body":"where they basically took a"},{"speaker":"[Aaron Straker]","startTime":60.736,"endTime":65.797,"body":"lot of the existing research that has been"},{"speaker":"[Aaron Straker]","startTime":65.81700000000001,"endTime":70.439,"body":"put out and they did a bunch"},{"speaker":"[Aaron Straker]","startTime":65.81700000000001,"endTime":70.439,"body":"of fancy researchers, statistical analysis,"},{"speaker":"[Aaron Straker]","startTime":71.07900000000001,"endTime":77.36099999999999,"body":"meta regression sort of thing"},{"speaker":"[Aaron Straker]","startTime":71.07900000000001,"endTime":77.36099999999999,"body":"to put out a really beefy kind of report on"},{"speaker":"[Aaron Straker]","startTime":77.40100000000001,"endTime":81.563,"body":"it. And it has some interesting"},{"speaker":"[Aaron Straker]","startTime":77.40100000000001,"endTime":81.563,"body":"findings that I would say are more interesting"},{"speaker":"[Aaron Straker]","startTime":81.60300000000001,"endTime":86.934,"body":"from my standpoint based on"},{"speaker":"[Aaron Straker]","startTime":81.60300000000001,"endTime":86.934,"body":"just the... what the current body of literature"},{"speaker":"[Aaron Straker]","startTime":87.255,"endTime":92.642,"body":"tends to suggest, not what"},{"speaker":"[Aaron Straker]","startTime":87.255,"endTime":92.642,"body":"my personal anecdotal kind of findings with"},{"speaker":"[Aaron Straker]","startTime":92.662,"endTime":97.428,"body":"myself and clients suggest."},{"speaker":"[Aaron Straker]","startTime":92.662,"endTime":97.428,"body":"So we're just gonna have an open conversation"},{"speaker":"[Aaron Straker]","startTime":97.488,"endTime":100.292,"body":"about it. Before we get into"},{"speaker":"[Aaron Straker]","startTime":97.488,"endTime":100.292,"body":"that, as always,"},{"speaker":"[Bryan Boorstein]","startTime":100.074,"endTime":100.648,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":100.352,"endTime":102.875,"body":"Brian, can you kick us off"},{"speaker":"[Aaron Straker]","startTime":100.352,"endTime":102.875,"body":"with some updates, please?"},{"speaker":"[Bryan Boorstein]","startTime":103.362,"endTime":107.743,"body":"Yeah, that was a beefy intro,"},{"speaker":"[Bryan Boorstein]","startTime":103.362,"endTime":107.743,"body":"much like this document that we tried to peruse"},{"speaker":"[Bryan Boorstein]","startTime":107.783,"endTime":116.145,"body":"before this episode. Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":107.783,"endTime":116.145,"body":"so updates this week. Decent amount going on"},{"speaker":"[Bryan Boorstein]","startTime":116.185,"endTime":121.487,"body":"here. I'll try and be as"},{"speaker":"[Bryan Boorstein]","startTime":116.185,"endTime":121.487,"body":"quick as I can. So there is a new cycle on"},{"speaker":"[Bryan Boorstein]","startTime":121.587,"endTime":125.788,"body":"Brian's program. That's my"},{"speaker":"[Bryan Boorstein]","startTime":121.587,"endTime":125.788,"body":"program for anyone that may not know. It's"},{"speaker":"[Bryan Boorstein]","startTime":125.868,"endTime":130.269,"body":"offered on the Train Heroic"},{"speaker":"[Bryan Boorstein]","startTime":125.868,"endTime":130.269,"body":"app as part of my Paragon Training Methods"},{"speaker":"[Bryan Boorstein]","startTime":130.749,"endTime":136.639,"body":"programming. And so my new"},{"speaker":"[Bryan Boorstein]","startTime":130.749,"endTime":136.639,"body":"cycle is going to start on June 4th. We have"},{"speaker":"[Bryan Boorstein]","startTime":136.679,"endTime":145.38299999999998,"body":"just completed two meso cycles"},{"speaker":"[Bryan Boorstein]","startTime":136.679,"endTime":145.38299999999998,"body":"of six weeks each that are nine days per micro"},{"speaker":"[Bryan Boorstein]","startTime":145.44299999999998,"endTime":151.10500000000002,"body":"cycle. So basically 108 days"},{"speaker":"[Bryan Boorstein]","startTime":145.44299999999998,"endTime":151.10500000000002,"body":"that I've spent on the current program and"},{"speaker":"[Bryan Boorstein]","startTime":151.385,"endTime":156.708,"body":"I am feeling a bit ready"},{"speaker":"[Bryan Boorstein]","startTime":151.385,"endTime":156.708,"body":"to switch things up a little bit. And so where"},{"speaker":"[Bryan Boorstein]","startTime":156.748,"endTime":158.528,"body":"the prior program was kind"},{"speaker":"[Bryan Boorstein]","startTime":156.748,"endTime":158.528,"body":"of like a"},{"speaker":"[Bryan Boorstein]","startTime":161.746,"endTime":165.308,"body":"There were two specific days"},{"speaker":"[Bryan Boorstein]","startTime":161.746,"endTime":165.308,"body":"that really targeted delts, actually three"},{"speaker":"[Bryan Boorstein]","startTime":165.328,"endTime":170.052,"body":"days that targeted delts"},{"speaker":"[Bryan Boorstein]","startTime":165.328,"endTime":170.052,"body":"and two days that hit quads pretty thoroughly."},{"speaker":"[Bryan Boorstein]","startTime":171.193,"endTime":174.736,"body":"This new cycle is gonna be"},{"speaker":"[Bryan Boorstein]","startTime":171.193,"endTime":174.736,"body":"much more well-rounded and so I just wanna"},{"speaker":"[Bryan Boorstein]","startTime":174.776,"endTime":179.82,"body":"quickly go over the split"},{"speaker":"[Bryan Boorstein]","startTime":174.776,"endTime":179.82,"body":"and some of the kinda cool features of it as"},{"speaker":"[Bryan Boorstein]","startTime":179.86,"endTime":186.385,"body":"my first update here. And"},{"speaker":"[Bryan Boorstein]","startTime":179.86,"endTime":186.385,"body":"so where is that little document that I created"},{"speaker":"[Bryan Boorstein]","startTime":186.425,"endTime":194.7,"body":"for myself? All right, cool."},{"speaker":"[Bryan Boorstein]","startTime":186.425,"endTime":194.7,"body":"So the split is now four training days a week"},{"speaker":"[Bryan Boorstein]","startTime":195.04,"endTime":199.323,"body":"You guys know I don't often"},{"speaker":"[Bryan Boorstein]","startTime":195.04,"endTime":199.323,"body":"like to train on a calendar week Aaron and"},{"speaker":"[Bryan Boorstein]","startTime":199.403,"endTime":203.825,"body":"I have discussed this before"},{"speaker":"[Bryan Boorstein]","startTime":199.403,"endTime":203.825,"body":"But in this cycle, it actually is going to"},{"speaker":"[Bryan Boorstein]","startTime":203.845,"endTime":208.488,"body":"be laid out as four training"},{"speaker":"[Bryan Boorstein]","startTime":203.845,"endTime":208.488,"body":"sessions over a seven-day week However, I think"},{"speaker":"[Bryan Boorstein]","startTime":208.528,"endTime":212.77,"body":"for me personally it is probably"},{"speaker":"[Bryan Boorstein]","startTime":208.528,"endTime":212.77,"body":"likely that I will be doing this over eight"},{"speaker":"[Bryan Boorstein]","startTime":212.81,"endTime":218.293,"body":"days For a couple of different"},{"speaker":"[Bryan Boorstein]","startTime":212.81,"endTime":218.293,"body":"reasons, but primarily because I am going really"},{"speaker":"[Bryan Boorstein]","startTime":218.333,"endTime":223.128,"body":"hard in the paint cardio"},{"speaker":"[Bryan Boorstein]","startTime":218.333,"endTime":223.128,"body":"this cycle. Not to say that this is something"},{"speaker":"[Bryan Boorstein]","startTime":223.148,"endTime":229.613,"body":"that everybody following"},{"speaker":"[Bryan Boorstein]","startTime":223.148,"endTime":229.613,"body":"my program needs to do, but I am really trying"},{"speaker":"[Bryan Boorstein]","startTime":229.633,"endTime":234.697,"body":"to push the boundaries of"},{"speaker":"[Bryan Boorstein]","startTime":229.633,"endTime":234.697,"body":"how much cardio I can do and still recover"},{"speaker":"[Bryan Boorstein]","startTime":234.737,"endTime":238.18,"body":"slash progress in the weight"},{"speaker":"[Bryan Boorstein]","startTime":234.737,"endTime":238.18,"body":"room. And I'm kind of doing this as a little"},{"speaker":"[Bryan Boorstein]","startTime":238.2,"endTime":243.144,"body":"bit of an end of one experiment,"},{"speaker":"[Bryan Boorstein]","startTime":238.2,"endTime":243.144,"body":"because we've seen this kind of change in the"},{"speaker":"[Bryan Boorstein]","startTime":243.184,"endTime":247.506,"body":"literature and concurrent"},{"speaker":"[Bryan Boorstein]","startTime":243.184,"endTime":247.506,"body":"training and. I mentioned in prior episodes,"},{"speaker":"[Bryan Boorstein]","startTime":247.526,"endTime":250.827,"body":"you know, like my discussion"},{"speaker":"[Bryan Boorstein]","startTime":247.526,"endTime":250.827,"body":"with Mike T. Nelson that we talked about last"},{"speaker":"[Bryan Boorstein]","startTime":250.887,"endTime":256.38800000000003,"body":"week and this idea of having"},{"speaker":"[Bryan Boorstein]","startTime":250.887,"endTime":256.38800000000003,"body":"something that's your one A and your one B"},{"speaker":"[Bryan Boorstein]","startTime":257.009,"endTime":261.27,"body":"and I don't want to make"},{"speaker":"[Bryan Boorstein]","startTime":257.009,"endTime":261.27,"body":"my cardio one A and say I'm now putting my"},{"speaker":"[Bryan Boorstein]","startTime":261.28999999999996,"endTime":264.491,"body":"weights on the backburner."},{"speaker":"[Bryan Boorstein]","startTime":261.28999999999996,"endTime":264.491,"body":"I just want to try to make both of them my"},{"speaker":"[Bryan Boorstein]","startTime":264.591,"endTime":268.052,"body":"one A and we'll see what"},{"speaker":"[Bryan Boorstein]","startTime":264.591,"endTime":268.052,"body":"happens. I mean, maybe, you know, I end up"},{"speaker":"[Bryan Boorstein]","startTime":268.072,"endTime":272.39300000000003,"body":"burning out and I end up"},{"speaker":"[Bryan Boorstein]","startTime":268.072,"endTime":272.39300000000003,"body":"backsliding and if I do, then I know kind of"},{"speaker":"[Bryan Boorstein]","startTime":272.413,"endTime":277.9,"body":"where the limit is and I"},{"speaker":"[Bryan Boorstein]","startTime":272.413,"endTime":277.9,"body":"can. pull back and subsequent iterations from"},{"speaker":"[Bryan Boorstein]","startTime":277.91999999999996,"endTime":283.704,"body":"there. But essentially this"},{"speaker":"[Bryan Boorstein]","startTime":277.91999999999996,"endTime":283.704,"body":"cycle, my intention is to train four days throughout"},{"speaker":"[Bryan Boorstein]","startTime":283.744,"endTime":288.668,"body":"the seven or eight day period"},{"speaker":"[Bryan Boorstein]","startTime":283.744,"endTime":288.668,"body":"with weights and have six cardio sessions."},{"speaker":"[Bryan Boorstein]","startTime":289.289,"endTime":293.773,"body":"And so I'm gonna have four"},{"speaker":"[Bryan Boorstein]","startTime":289.289,"endTime":293.773,"body":"zone two sessions. And these are my like more"},{"speaker":"[Bryan Boorstein]","startTime":293.833,"endTime":300.038,"body":"recuperative, you know, for"},{"speaker":"[Bryan Boorstein]","startTime":293.833,"endTime":300.038,"body":"some people there, go out and walk 10K steps"},{"speaker":"[Bryan Boorstein]","startTime":300.078,"endTime":303.541,"body":"can get you into zone two."},{"speaker":"[Bryan Boorstein]","startTime":300.078,"endTime":303.541,"body":"For people that are in better shape, you need"},{"speaker":"[Bryan Boorstein]","startTime":303.561,"endTime":307.518,"body":"to work a little bit harder."},{"speaker":"[Bryan Boorstein]","startTime":303.561,"endTime":307.518,"body":"But for me, I really do find the Zone 2 sessions"},{"speaker":"[Bryan Boorstein]","startTime":307.558,"endTime":312.36,"body":"recuperative and I don't"},{"speaker":"[Bryan Boorstein]","startTime":307.558,"endTime":312.36,"body":"find that they take any toll on my weight training,"},{"speaker":"[Bryan Boorstein]","startTime":312.4,"endTime":316.201,"body":"at least that's what I've"},{"speaker":"[Bryan Boorstein]","startTime":312.4,"endTime":316.201,"body":"found over the last six weeks. So I have, or"},{"speaker":"[Bryan Boorstein]","startTime":316.241,"endTime":320.942,"body":"six months rather. So I have"},{"speaker":"[Bryan Boorstein]","startTime":316.241,"endTime":320.942,"body":"the four Zone 2 sessions. I have one that's"},{"speaker":"[Bryan Boorstein]","startTime":320.962,"endTime":324.803,"body":"gonna be more of like a VO2"},{"speaker":"[Bryan Boorstein]","startTime":320.962,"endTime":324.803,"body":"max interval based type session. These are"},{"speaker":"[Bryan Boorstein]","startTime":324.824,"endTime":329.185,"body":"gonna be more of like a four"},{"speaker":"[Bryan Boorstein]","startTime":324.824,"endTime":329.185,"body":"minutes on, four minutes off repeats, which"},{"speaker":"[Bryan Boorstein]","startTime":329.225,"endTime":333.151,"body":"is just hell. It's like the"},{"speaker":"[Bryan Boorstein]","startTime":329.225,"endTime":333.151,"body":"worst thing in the world. And then one day"},{"speaker":"[Bryan Boorstein]","startTime":333.191,"endTime":337.054,"body":"that's, I call it ride with"},{"speaker":"[Bryan Boorstein]","startTime":333.191,"endTime":337.054,"body":"friends. And it's basically whatever cardio"},{"speaker":"[Bryan Boorstein]","startTime":337.114,"endTime":341.618,"body":"you feel like, basically"},{"speaker":"[Bryan Boorstein]","startTime":337.114,"endTime":341.618,"body":"whatever cardio you feel like you wanna do"},{"speaker":"[Bryan Boorstein]","startTime":343.379,"endTime":346.902,"body":"on a Sunday. So that's your"},{"speaker":"[Bryan Boorstein]","startTime":343.379,"endTime":346.902,"body":"Sunday workout. And it could be like a hike,"},{"speaker":"[Bryan Boorstein]","startTime":346.942,"endTime":350.745,"body":"it could be a long bike ride."},{"speaker":"[Bryan Boorstein]","startTime":346.942,"endTime":350.745,"body":"There's no specific zone structure or anything"},{"speaker":"[Bryan Boorstein]","startTime":350.785,"endTime":354.928,"body":"like that. It's just kind"},{"speaker":"[Bryan Boorstein]","startTime":350.785,"endTime":354.928,"body":"of go out, be a kid, go explore adventure and"},{"speaker":"[Bryan Boorstein]","startTime":354.968,"endTime":360.112,"body":"have fun. So like I said,"},{"speaker":"[Bryan Boorstein]","startTime":354.968,"endTime":360.112,"body":"I don't really expect people following my program"},{"speaker":"[Bryan Boorstein]","startTime":360.132,"endTime":363.494,"body":"to do six cardio sessions"},{"speaker":"[Bryan Boorstein]","startTime":360.132,"endTime":363.494,"body":"a week on top of four weight training sessions."},{"speaker":"[Bryan Boorstein]","startTime":363.854,"endTime":366.416,"body":"That's just what I'm gonna"},{"speaker":"[Bryan Boorstein]","startTime":363.854,"endTime":366.416,"body":"do as I'm kind of going through this end of"},{"speaker":"[Bryan Boorstein]","startTime":366.496,"endTime":371.9,"body":"one experiment. As far as"},{"speaker":"[Bryan Boorstein]","startTime":366.496,"endTime":371.9,"body":"the training program itself, you guys know"},{"speaker":"[Bryan Boorstein]","startTime":371.94,"endTime":375.823,"body":"I don't like to often use"},{"speaker":"[Bryan Boorstein]","startTime":371.94,"endTime":375.823,"body":"normal splits like push pull legs or upper"},{"speaker":"[Bryan Boorstein]","startTime":375.863,"endTime":380.827,"body":"lower or whatever. I like"},{"speaker":"[Bryan Boorstein]","startTime":375.863,"endTime":380.827,"body":"to be unique for whatever reason. So Monday"},{"speaker":"[Bryan Boorstein]","startTime":380.867,"endTime":387.33,"body":"we have hamstrings and lateral"},{"speaker":"[Bryan Boorstein]","startTime":380.867,"endTime":387.33,"body":"delts as the main focus. and leg extensions"},{"speaker":"[Bryan Boorstein]","startTime":387.61,"endTime":394.152,"body":"as a way to target the quads"},{"speaker":"[Bryan Boorstein]","startTime":387.61,"endTime":394.152,"body":"on that hamstring dominant day. Tuesday is"},{"speaker":"[Bryan Boorstein]","startTime":394.172,"endTime":400.894,"body":"our zone five VO2 max intervals."},{"speaker":"[Bryan Boorstein]","startTime":394.172,"endTime":400.894,"body":"Wednesday we have upper body pulling with triceps"},{"speaker":"[Bryan Boorstein]","startTime":401.434,"endTime":404.375,"body":"and then I put pushups on"},{"speaker":"[Bryan Boorstein]","startTime":401.434,"endTime":404.375,"body":"that day too so that you get a little bit of"},{"speaker":"[Bryan Boorstein]","startTime":404.435,"endTime":409.377,"body":"chest stimulus. Thursday"},{"speaker":"[Bryan Boorstein]","startTime":404.435,"endTime":409.377,"body":"is either zone two or kind of a rest day, walk"},{"speaker":"[Bryan Boorstein]","startTime":409.417,"endTime":415.299,"body":"10,000 steps type idea, basically"},{"speaker":"[Bryan Boorstein]","startTime":409.417,"endTime":415.299,"body":"chill. Friday is a quads and lateral delts"},{"speaker":"[Bryan Boorstein]","startTime":415.339,"endTime":419.821,"body":"day with leg curls. So this"},{"speaker":"[Bryan Boorstein]","startTime":415.339,"endTime":419.821,"body":"is the opposite of my Monday day, which is"},{"speaker":"[Bryan Boorstein]","startTime":419.881,"endTime":423.482,"body":"hamstrings, lateral delts"},{"speaker":"[Bryan Boorstein]","startTime":419.881,"endTime":423.482,"body":"and leg extensions. This is quads, lateral"},{"speaker":"[Bryan Boorstein]","startTime":423.522,"endTime":428.165,"body":"delts and leg curls. So we're"},{"speaker":"[Bryan Boorstein]","startTime":423.522,"endTime":428.165,"body":"hitting legs twice a week in this manner. And"},{"speaker":"[Bryan Boorstein]","startTime":428.185,"endTime":433.127,"body":"then the final day on Saturday"},{"speaker":"[Bryan Boorstein]","startTime":428.185,"endTime":433.127,"body":"is upper body push with biceps. And then I"},{"speaker":"[Bryan Boorstein]","startTime":433.167,"endTime":437.089,"body":"put pull-ups in there so"},{"speaker":"[Bryan Boorstein]","startTime":433.167,"endTime":437.089,"body":"that you get a little bit of back. And so essentially"},{"speaker":"[Bryan Boorstein]","startTime":437.109,"endTime":441.363,"body":"what we're doing with that"},{"speaker":"[Bryan Boorstein]","startTime":437.109,"endTime":441.363,"body":"structure is having one primary day where 70"},{"speaker":"[Bryan Boorstein]","startTime":441.383,"endTime":445.287,"body":"to 80% of the volume for"},{"speaker":"[Bryan Boorstein]","startTime":441.383,"endTime":445.287,"body":"the week will exist for that muscle group and"},{"speaker":"[Bryan Boorstein]","startTime":445.307,"endTime":448.91,"body":"Then there'll be a smaller"},{"speaker":"[Bryan Boorstein]","startTime":445.307,"endTime":448.91,"body":"amount of volume on a second day For example"},{"speaker":"[Bryan Boorstein]","startTime":448.95,"endTime":452.853,"body":"the pull-ups for the back"},{"speaker":"[Bryan Boorstein]","startTime":448.95,"endTime":452.853,"body":"the push-ups for the chest the leg curls or"},{"speaker":"[Bryan Boorstein]","startTime":452.873,"endTime":458.137,"body":"the leg extensions for the"},{"speaker":"[Bryan Boorstein]","startTime":452.873,"endTime":458.137,"body":"hamstrings and quads respectively And so that"},{"speaker":"[Bryan Boorstein]","startTime":458.197,"endTime":461.52,"body":"cycle is starting on June"},{"speaker":"[Bryan Boorstein]","startTime":458.197,"endTime":461.52,"body":"4th. That's actually a Sunday So just take"},{"speaker":"[Bryan Boorstein]","startTime":461.58,"endTime":464.282,"body":"all the days that I just"},{"speaker":"[Bryan Boorstein]","startTime":461.58,"endTime":464.282,"body":"said Monday through Saturday and just move"},{"speaker":"[Bryan Boorstein]","startTime":464.302,"endTime":466.884,"body":"them back a day The cycle"},{"speaker":"[Bryan Boorstein]","startTime":464.302,"endTime":466.884,"body":"is actually gonna go Sunday through Saturday"},{"speaker":"[Bryan Boorstein]","startTime":467.705,"endTime":474.056,"body":"but anyways That's the, that"},{"speaker":"[Bryan Boorstein]","startTime":467.705,"endTime":474.056,"body":"is the general idea. And so, yeah, I think"},{"speaker":"[Bryan Boorstein]","startTime":474.076,"endTime":478.398,"body":"it'll be a super fun cycle."},{"speaker":"[Bryan Boorstein]","startTime":474.076,"endTime":478.398,"body":"I'm actually gonna be incorporating three movements"},{"speaker":"[Bryan Boorstein]","startTime":478.418,"endTime":484.261,"body":"that are gonna use the quote"},{"speaker":"[Bryan Boorstein]","startTime":478.418,"endTime":484.261,"body":"Milo Wolf approach to lengthened partials."},{"speaker":"[Bryan Boorstein]","startTime":484.641,"endTime":488.963,"body":"So the difference just quickly"},{"speaker":"[Bryan Boorstein]","startTime":484.641,"endTime":488.963,"body":"being that when I do lengthened partials, I"},{"speaker":"[Bryan Boorstein]","startTime":489.003,"endTime":494.205,"body":"generally will go to failure"},{"speaker":"[Bryan Boorstein]","startTime":489.003,"endTime":494.205,"body":"and then we'll do partials after failure type"},{"speaker":"[Bryan Boorstein]","startTime":494.265,"endTime":498.707,"body":"idea. the way Milo tends"},{"speaker":"[Bryan Boorstein]","startTime":494.265,"endTime":498.707,"body":"to do them and we've had some discussions off"},{"speaker":"[Bryan Boorstein]","startTime":498.807,"endTime":503.669,"body":"air about this and he doesn't"},{"speaker":"[Bryan Boorstein]","startTime":498.807,"endTime":503.669,"body":"like fully approve of my way of doing it but"},{"speaker":"[Bryan Boorstein]","startTime":503.749,"endTime":506.83,"body":"I've you know pushed back"},{"speaker":"[Bryan Boorstein]","startTime":503.749,"endTime":506.83,"body":"a little bit on that and we've had some some"},{"speaker":"[Bryan Boorstein]","startTime":506.87,"endTime":512.813,"body":"good rapport back and forth"},{"speaker":"[Bryan Boorstein]","startTime":506.87,"endTime":512.813,"body":"about it, but His way of doing length and partials"},{"speaker":"[Bryan Boorstein]","startTime":512.8530000000001,"endTime":517.255,"body":"is essentially to establish"},{"speaker":"[Bryan Boorstein]","startTime":512.8530000000001,"endTime":517.255,"body":"a predetermined range of motion and then just"},{"speaker":"[Bryan Boorstein]","startTime":517.355,"endTime":521.996,"body":"go to that range of motion"},{"speaker":"[Bryan Boorstein]","startTime":517.355,"endTime":521.996,"body":"every time so say 60% of the range of motion"},{"speaker":"[Bryan Boorstein]","startTime":522.0160000000001,"endTime":525.886,"body":"is what you establish then"},{"speaker":"[Bryan Boorstein]","startTime":522.0160000000001,"endTime":525.886,"body":"that is just kind of determined as your full"},{"speaker":"[Bryan Boorstein]","startTime":525.906,"endTime":531.268,"body":"range of motion, and therefore"},{"speaker":"[Bryan Boorstein]","startTime":525.906,"endTime":531.268,"body":"you can use RIR. You can obviously stop shy"},{"speaker":"[Bryan Boorstein]","startTime":531.288,"endTime":536.7909999999999,"body":"of failure using RIR, that's"},{"speaker":"[Bryan Boorstein]","startTime":531.288,"endTime":536.7909999999999,"body":"the same thing. But the cool way, the cool"},{"speaker":"[Bryan Boorstein]","startTime":536.8109999999999,"endTime":540.472,"body":"thing about this approach"},{"speaker":"[Bryan Boorstein]","startTime":536.8109999999999,"endTime":540.472,"body":"that he's using is that you can use RIR, whereas"},{"speaker":"[Bryan Boorstein]","startTime":540.792,"endTime":543.894,"body":"when you're using my approach,"},{"speaker":"[Bryan Boorstein]","startTime":540.792,"endTime":543.894,"body":"it's usually pass failure. And I think that"},{"speaker":"[Bryan Boorstein]","startTime":543.934,"endTime":547.635,"body":"this new meta regression"},{"speaker":"[Bryan Boorstein]","startTime":543.934,"endTime":547.635,"body":"that we're gonna talk about today actually"},{"speaker":"[Bryan Boorstein]","startTime":549.116,"endTime":553.954,"body":"provides some substantial"},{"speaker":"[Bryan Boorstein]","startTime":549.116,"endTime":553.954,"body":"rationale for the way that I have been doing"},{"speaker":"[Bryan Boorstein]","startTime":553.994,"endTime":558.835,"body":"my partials versus the way"},{"speaker":"[Bryan Boorstein]","startTime":553.994,"endTime":558.835,"body":"that Milo does them. So I think there's probably,"},{"speaker":"[Bryan Boorstein]","startTime":558.915,"endTime":563.637,"body":"you know, rationale for both"},{"speaker":"[Bryan Boorstein]","startTime":558.915,"endTime":563.637,"body":"ways. But this cycle will be including that"},{"speaker":"[Bryan Boorstein]","startTime":564.037,"endTime":569.398,"body":"approach to partials for"},{"speaker":"[Bryan Boorstein]","startTime":564.037,"endTime":569.398,"body":"three of the movements, leg extensions, tricep"},{"speaker":"[Bryan Boorstein]","startTime":569.419,"endTime":574.86,"body":"cross-cable pushdowns, and"},{"speaker":"[Bryan Boorstein]","startTime":569.419,"endTime":574.86,"body":"45 degree hip extensions. So anyway, that is"},{"speaker":"[Bryan Boorstein]","startTime":575.42,"endTime":580.671,"body":"the basic intro to my new"},{"speaker":"[Bryan Boorstein]","startTime":575.42,"endTime":580.671,"body":"cycle starting on June 4th. and I have a couple"},{"speaker":"[Bryan Boorstein]","startTime":580.751,"endTime":584.936,"body":"other faster updates that"},{"speaker":"[Bryan Boorstein]","startTime":580.751,"endTime":584.936,"body":"I will get to here in a second, but let's kick"},{"speaker":"[Bryan Boorstein]","startTime":584.956,"endTime":586.117,"body":"it over to Aaron for some"},{"speaker":"[Bryan Boorstein]","startTime":584.956,"endTime":586.117,"body":"thoughts."},{"speaker":"[Aaron Straker]","startTime":587.887,"endTime":592.699,"body":"My first question, my main"},{"speaker":"[Aaron Straker]","startTime":587.887,"endTime":592.699,"body":"question, the Zone 2 sessions that are six"},{"speaker":"[Aaron Straker]","startTime":592.759,"endTime":593.621,"body":"of them over the week,"},{"speaker":"[Bryan Boorstein]","startTime":593.982,"endTime":594.506,"body":"Four, four"},{"speaker":"[Aaron Straker]","startTime":594.323,"endTime":594.523,"body":"am I..."},{"speaker":"[Bryan Boorstein]","startTime":594.566,"endTime":596.6,"body":"zone two sessions, six total"},{"speaker":"[Bryan Boorstein]","startTime":594.566,"endTime":596.6,"body":"cardio sessions."},{"speaker":"[Aaron Straker]","startTime":597.564,"endTime":601.566,"body":"Okay, when you said like the"},{"speaker":"[Aaron Straker]","startTime":597.564,"endTime":601.566,"body":"six zone two sessions, I was like, God damn,"},{"speaker":"[Aaron Straker]","startTime":601.646,"endTime":602.347,"body":"that is a lot."},{"speaker":"[Bryan Boorstein]","startTime":602.686,"endTime":605.36,"body":"Six total cardio sessions,"},{"speaker":"[Bryan Boorstein]","startTime":602.686,"endTime":605.36,"body":"but yeah."},{"speaker":"[Aaron Straker]","startTime":604.508,"endTime":605.009,"body":"Still a lot."},{"speaker":"[Bryan Boorstein]","startTime":605.401,"endTime":605.521,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":605.629,"endTime":609.231,"body":"For the zone two, am I correct"},{"speaker":"[Aaron Straker]","startTime":605.629,"endTime":609.231,"body":"that you are doing those on your bike outside?"},{"speaker":"[Bryan Boorstein]","startTime":610.662,"endTime":614.345,"body":"for the most part on days"},{"speaker":"[Bryan Boorstein]","startTime":610.662,"endTime":614.345,"body":"where it's raining or I can't get outside,"},{"speaker":"[Bryan Boorstein]","startTime":614.465,"endTime":615.506,"body":"I'll do a Peloton,"},{"speaker":"[Aaron Straker]","startTime":616.024,"endTime":616.212,"body":"Mm-hmm."},{"speaker":"[Bryan Boorstein]","startTime":616.667,"endTime":619.509,"body":"which I've actually done"},{"speaker":"[Bryan Boorstein]","startTime":616.667,"endTime":619.509,"body":"more recently, which has been interesting because"},{"speaker":"[Bryan Boorstein]","startTime":619.97,"endTime":624.113,"body":"the Peloton allows you to"},{"speaker":"[Bryan Boorstein]","startTime":619.97,"endTime":624.113,"body":"see wattage, which I don't get on my bike until"},{"speaker":"[Bryan Boorstein]","startTime":624.173,"endTime":627.936,"body":"I get a power meter, which"},{"speaker":"[Bryan Boorstein]","startTime":624.173,"endTime":627.936,"body":"I am entertaining the idea of getting a power"},{"speaker":"[Bryan Boorstein]","startTime":627.956,"endTime":636.584,"body":"meter. $1,000 is a large"},{"speaker":"[Bryan Boorstein]","startTime":627.956,"endTime":636.584,"body":"commitment, but I am considering it. But the"},{"speaker":"[Bryan Boorstein]","startTime":636.624,"endTime":640.15,"body":"Peloton has been cool because"},{"speaker":"[Bryan Boorstein]","startTime":636.624,"endTime":640.15,"body":"it gives me like some... Since I don't do it"},{"speaker":"[Bryan Boorstein]","startTime":640.19,"endTime":644.794,"body":"very often, I'm able to see"},{"speaker":"[Bryan Boorstein]","startTime":640.19,"endTime":644.794,"body":"progress manifested sort of when I do go out"},{"speaker":"[Bryan Boorstein]","startTime":644.874,"endTime":647.837,"body":"onto the peloton. But yeah,"},{"speaker":"[Bryan Boorstein]","startTime":644.874,"endTime":647.837,"body":"the majority of the sessions are going to be"},{"speaker":"[Bryan Boorstein]","startTime":647.857,"endTime":648.597,"body":"outside on my bike."},{"speaker":"[Aaron Straker]","startTime":649.26,"endTime":652.483,"body":"Gotcha, I think that's the"},{"speaker":"[Aaron Straker]","startTime":649.26,"endTime":652.483,"body":"real differentiator. When you said that, I"},{"speaker":"[Aaron Straker]","startTime":652.503,"endTime":656.627,"body":"was trying to picture myself"},{"speaker":"[Aaron Straker]","startTime":652.503,"endTime":656.627,"body":"and I'm like, because zone two, so how, I guess"},{"speaker":"[Aaron Straker]","startTime":656.687,"endTime":660.531,"body":"the next question is, how long"},{"speaker":"[Aaron Straker]","startTime":656.687,"endTime":660.531,"body":"are your zone two sessions, approximately?"},{"speaker":"[Bryan Boorstein]","startTime":661.355,"endTime":665.006,"body":"Uh, always under an hour,"},{"speaker":"[Bryan Boorstein]","startTime":661.355,"endTime":665.006,"body":"or most of the time under an hour, usually"},{"speaker":"[Bryan Boorstein]","startTime":665.046,"endTime":666.169,"body":"45 to 50 minutes."},{"speaker":"[Aaron Straker]","startTime":666.696,"endTime":669.698,"body":"Okay, that was my assumption."},{"speaker":"[Aaron Straker]","startTime":666.696,"endTime":669.698,"body":"I was assuming like 40 to 60 minutes."},{"speaker":"[Bryan Boorstein]","startTime":670.054,"endTime":670.235,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":670.219,"endTime":672.24,"body":"And I was like, dude, there's"},{"speaker":"[Aaron Straker]","startTime":670.219,"endTime":672.24,"body":"no way in hell. I'm just"},{"speaker":"[Bryan Boorstein]","startTime":672.166,"endTime":672.287,"body":"Ha"},{"speaker":"[Aaron Straker]","startTime":672.26,"endTime":672.46,"body":"gonna"},{"speaker":"[Bryan Boorstein]","startTime":672.387,"endTime":672.488,"body":"ha"},{"speaker":"[Aaron Straker]","startTime":672.48,"endTime":672.621,"body":"sit"},{"speaker":"[Bryan Boorstein]","startTime":672.589,"endTime":672.689,"body":"ha."},{"speaker":"[Aaron Straker]","startTime":672.641,"endTime":677.345,"body":"there. I'd need something really,"},{"speaker":"[Aaron Straker]","startTime":672.641,"endTime":677.345,"body":"really good."},{"speaker":"[Bryan Boorstein]","startTime":677.736,"endTime":678.004,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":679.527,"endTime":685.091,"body":"Like I know back in Bali, like"},{"speaker":"[Aaron Straker]","startTime":679.527,"endTime":685.091,"body":"Jackson put like a stationary bike in his living"},{"speaker":"[Aaron Straker]","startTime":685.131,"endTime":689.575,"body":"room and he'll just watch anime"},{"speaker":"[Aaron Straker]","startTime":685.131,"endTime":689.575,"body":"or something like that on his normal TV. I'm"},{"speaker":"[Aaron Straker]","startTime":689.615,"endTime":694.279,"body":"like, that I could do. But"},{"speaker":"[Aaron Straker]","startTime":689.615,"endTime":694.279,"body":"on my phone, trying to make it work, in the"},{"speaker":"[Aaron Straker]","startTime":694.299,"endTime":696.304,"body":"gym, I'm like. There's just"},{"speaker":"[Aaron Straker]","startTime":694.299,"endTime":696.304,"body":"no way. I'd get"},{"speaker":"[Bryan Boorstein]","startTime":696.233,"endTime":696.443,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":696.324,"endTime":700.966,"body":"to maybe 17, 18 minutes, and"},{"speaker":"[Aaron Straker]","startTime":696.324,"endTime":700.966,"body":"I'm like, I'm outta here. Specifically because"},{"speaker":"[Aaron Straker]","startTime":701.006,"endTime":706.989,"body":"with zone two, not a lot changes."},{"speaker":"[Aaron Straker]","startTime":701.006,"endTime":706.989,"body":"When I'm doing my HIIT bike sprints, there's"},{"speaker":"[Aaron Straker]","startTime":707.009,"endTime":711.871,"body":"a lot of things changing every,"},{"speaker":"[Aaron Straker]","startTime":707.009,"endTime":711.871,"body":"literally, 30 to 90 seconds, so there's that,"},{"speaker":"[Aaron Straker]","startTime":711.951,"endTime":719.354,"body":"I guess, kind of mental things"},{"speaker":"[Aaron Straker]","startTime":711.951,"endTime":719.354,"body":"taking up your mental capacity. But okay. I'm"},{"speaker":"[Aaron Straker]","startTime":719.434,"endTime":725.292,"body":"interested to see the findings"},{"speaker":"[Aaron Straker]","startTime":719.434,"endTime":725.292,"body":"over this coming. cycle for you,"},{"speaker":"[Bryan Boorstein]","startTime":725.546,"endTime":725.756,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":725.792,"endTime":732.314,"body":"I guess, feel free to share"},{"speaker":"[Aaron Straker]","startTime":725.792,"endTime":732.314,"body":"my insight, is I do honestly think that you"},{"speaker":"[Aaron Straker]","startTime":732.354,"endTime":738.195,"body":"will recover quite well. I"},{"speaker":"[Aaron Straker]","startTime":732.354,"endTime":738.195,"body":"think it's like the things we're going to talk"},{"speaker":"[Aaron Straker]","startTime":738.215,"endTime":742.396,"body":"about in today's episode. I"},{"speaker":"[Aaron Straker]","startTime":738.215,"endTime":742.396,"body":"think a lot of things are kind of approached"},{"speaker":"[Aaron Straker]","startTime":742.456,"endTime":747.498,"body":"from not necessarily pessimistic,"},{"speaker":"[Aaron Straker]","startTime":742.456,"endTime":747.498,"body":"but from the glass is half empty as opposed"},{"speaker":"[Aaron Straker]","startTime":747.538,"endTime":750.519,"body":"to the glass is half full sort"},{"speaker":"[Aaron Straker]","startTime":747.538,"endTime":750.519,"body":"of thing. When you take care of your body,"},{"speaker":"[Aaron Straker]","startTime":750.539,"endTime":753.559,"body":"when you're putting really"},{"speaker":"[Aaron Straker]","startTime":750.539,"endTime":753.559,"body":"high quality food in and fueling yourself."},{"speaker":"[Aaron Straker]","startTime":754.353,"endTime":758.49,"body":"I think the recovery capacity"},{"speaker":"[Aaron Straker]","startTime":754.353,"endTime":758.49,"body":"and stuff is quite higher than many people"},{"speaker":"[Aaron Straker]","startTime":758.53,"endTime":759.775,"body":"give themselves credit for."},{"speaker":"[Bryan Boorstein]","startTime":760.614,"endTime":765.176,"body":"Yeah. And I really just like"},{"speaker":"[Bryan Boorstein]","startTime":760.614,"endTime":765.176,"body":"the zone two stuff. It just isn't fatiguing."},{"speaker":"[Bryan Boorstein]","startTime":765.816,"endTime":769.497,"body":"Like I really finished these"},{"speaker":"[Bryan Boorstein]","startTime":765.816,"endTime":769.497,"body":"sessions feeling like invigorated and like"},{"speaker":"[Bryan Boorstein]","startTime":771.198,"endTime":776.841,"body":"all positive qualities that"},{"speaker":"[Bryan Boorstein]","startTime":771.198,"endTime":776.841,"body":"result from it. And so certainly I expect the"},{"speaker":"[Bryan Boorstein]","startTime":776.941,"endTime":780.943,"body":"other two cardio sessions,"},{"speaker":"[Bryan Boorstein]","startTime":776.941,"endTime":780.943,"body":"the longer ride with friends and then the kind"},{"speaker":"[Bryan Boorstein]","startTime":780.983,"endTime":785.445,"body":"of VO2 max intervals. I expect"},{"speaker":"[Bryan Boorstein]","startTime":780.983,"endTime":785.445,"body":"those to suck and to have like a bit little"},{"speaker":"[Bryan Boorstein]","startTime":785.465,"endTime":786.305,"body":"bit of fatigue debt."},{"speaker":"[Bryan Boorstein]","startTime":789.402,"endTime":792.345,"body":"But I definitely don't expect"},{"speaker":"[Bryan Boorstein]","startTime":789.402,"endTime":792.345,"body":"that from the Zone 2, and that's not what I've"},{"speaker":"[Bryan Boorstein]","startTime":792.385,"endTime":797.549,"body":"experienced since doing them."},{"speaker":"[Bryan Boorstein]","startTime":792.385,"endTime":797.549,"body":"So I think more than anything, they're just"},{"speaker":"[Bryan Boorstein]","startTime":798.91,"endTime":803.914,"body":"a tool to help me, A, prepare"},{"speaker":"[Bryan Boorstein]","startTime":798.91,"endTime":803.914,"body":"for the 50-mile bike ride that I'm doing, but"},{"speaker":"[Bryan Boorstein]","startTime":804.034,"endTime":809.239,"body":"also just help all the health"},{"speaker":"[Bryan Boorstein]","startTime":804.034,"endTime":809.239,"body":"markers of life along the way. Which leads"},{"speaker":"[Bryan Boorstein]","startTime":809.279,"endTime":815.224,"body":"me into my second update"},{"speaker":"[Bryan Boorstein]","startTime":809.279,"endTime":815.224,"body":"here, which is I mentioned a while ago, I think"},{"speaker":"[Bryan Boorstein]","startTime":815.304,"endTime":820.363,"body":"post our blood work episode."},{"speaker":"[Bryan Boorstein]","startTime":815.304,"endTime":820.363,"body":"So maybe two months ago that there was a guy"},{"speaker":"[Bryan Boorstein]","startTime":820.383,"endTime":826.885,"body":"who follows, evolved, who's"},{"speaker":"[Bryan Boorstein]","startTime":820.383,"endTime":826.885,"body":"also an MD and he's an ATIA, a scriber, Peter"},{"speaker":"[Bryan Boorstein]","startTime":826.905,"endTime":832.008,"body":"ATIA, and kind of follows"},{"speaker":"[Bryan Boorstein]","startTime":826.905,"endTime":832.008,"body":"a lot of those theories. And he's in the process"},{"speaker":"[Bryan Boorstein]","startTime":832.028,"endTime":835.989,"body":"of looking to open up his"},{"speaker":"[Bryan Boorstein]","startTime":832.028,"endTime":835.989,"body":"own clinic, kind of like ATIA has done. And"},{"speaker":"[Bryan Boorstein]","startTime":836.029,"endTime":840.711,"body":"so I've been communicating"},{"speaker":"[Bryan Boorstein]","startTime":836.029,"endTime":840.711,"body":"with him a bunch on email back and forth. And"},{"speaker":"[Bryan Boorstein]","startTime":840.791,"endTime":849.175,"body":"he just yesterday sent in,"},{"speaker":"[Bryan Boorstein]","startTime":840.791,"endTime":849.175,"body":"a whole ton of blood tests for me to get done."},{"speaker":"[Bryan Boorstein]","startTime":850.435,"endTime":855.097,"body":"Some of them that I've done"},{"speaker":"[Bryan Boorstein]","startTime":850.435,"endTime":855.097,"body":"prior on the life extension panels that you've"},{"speaker":"[Bryan Boorstein]","startTime":855.137,"endTime":859.039,"body":"suggested I've done. And"},{"speaker":"[Bryan Boorstein]","startTime":855.137,"endTime":859.039,"body":"so I did a thorough life extension panel in"},{"speaker":"[Bryan Boorstein]","startTime":859.099,"endTime":863.42,"body":"February, which is what stimulated"},{"speaker":"[Bryan Boorstein]","startTime":859.099,"endTime":863.42,"body":"us to do that blood work episode, I think in"},{"speaker":"[Bryan Boorstein]","startTime":864.361,"endTime":869.303,"body":"February or early March,"},{"speaker":"[Bryan Boorstein]","startTime":864.361,"endTime":869.303,"body":"whatever it was. And there were a number of"},{"speaker":"[Bryan Boorstein]","startTime":869.343,"endTime":875.625,"body":"tests that we either, A,"},{"speaker":"[Bryan Boorstein]","startTime":869.343,"endTime":875.625,"body":"wanted to repeat after a washout period, or"},{"speaker":"[Bryan Boorstein]","startTime":875.725,"endTime":882.351,"body":"B, tests that I just have"},{"speaker":"[Bryan Boorstein]","startTime":875.725,"endTime":882.351,"body":"never done before. And so specifically one"},{"speaker":"[Bryan Boorstein]","startTime":882.371,"endTime":886.393,"body":"of the things that I find"},{"speaker":"[Bryan Boorstein]","startTime":882.371,"endTime":886.393,"body":"amazing that I never knew this, and I probably"},{"speaker":"[Bryan Boorstein]","startTime":886.413,"endTime":890.894,"body":"should have intuitively,"},{"speaker":"[Bryan Boorstein]","startTime":886.413,"endTime":890.894,"body":"I almost feel silly for not, but the idea of"},{"speaker":"[Bryan Boorstein]","startTime":891.854,"endTime":896.616,"body":"taking time off of working"},{"speaker":"[Bryan Boorstein]","startTime":891.854,"endTime":896.616,"body":"out before taking a blood test, I have never"},{"speaker":"[Bryan Boorstein]","startTime":896.936,"endTime":897.496,"body":"done this."},{"speaker":"[Aaron Straker]","startTime":898.036,"endTime":898.157,"body":"Have"},{"speaker":"[Bryan Boorstein]","startTime":898.056,"endTime":898.316,"body":"And"},{"speaker":"[Aaron Straker]","startTime":898.198,"endTime":899.371,"body":"we never talked about that?"},{"speaker":"[Bryan Boorstein]","startTime":900.377,"endTime":901.557,"body":"I don't think it's ever come"},{"speaker":"[Bryan Boorstein]","startTime":900.377,"endTime":901.557,"body":"up."},{"speaker":"[Aaron Straker]","startTime":903.16,"endTime":907.742,"body":"I have failed you, Brian. I"},{"speaker":"[Aaron Straker]","startTime":903.16,"endTime":907.742,"body":"apologize. Yeah, every single one of my clients,"},{"speaker":"[Aaron Straker]","startTime":907.882,"endTime":912.644,"body":"it's at least 24 hours. If"},{"speaker":"[Aaron Straker]","startTime":907.882,"endTime":912.644,"body":"there's someone who's training very intensely"},{"speaker":"[Aaron Straker]","startTime":912.744,"endTime":917.185,"body":"or we have a lot riding on"},{"speaker":"[Aaron Straker]","startTime":912.744,"endTime":917.185,"body":"that blood work, it's at least 42, or sorry,"},{"speaker":"[Aaron Straker]","startTime":917.205,"endTime":922.127,"body":"48 to 72 hours. Yeah, my bad,"},{"speaker":"[Aaron Straker]","startTime":917.205,"endTime":922.127,"body":"dude, I dropped"},{"speaker":"[Bryan Boorstein]","startTime":922.034,"endTime":922.194,"body":"No,"},{"speaker":"[Aaron Straker]","startTime":922.147,"endTime":922.327,"body":"the ball."},{"speaker":"[Bryan Boorstein]","startTime":922.494,"endTime":928.575,"body":"you're cool. I just like,"},{"speaker":"[Bryan Boorstein]","startTime":922.494,"endTime":928.575,"body":"I now feel like all of those liver and kidney"},{"speaker":"[Bryan Boorstein]","startTime":928.675,"endTime":932.496,"body":"markers that I'm seeing,"},{"speaker":"[Bryan Boorstein]","startTime":928.675,"endTime":932.496,"body":"that I am concerned about because of their"},{"speaker":"[Bryan Boorstein]","startTime":932.556,"endTime":936.818,"body":"elevation. I now just wonder"},{"speaker":"[Bryan Boorstein]","startTime":932.556,"endTime":936.818,"body":"whether that's because I've always trained"},{"speaker":"[Bryan Boorstein]","startTime":936.898,"endTime":940.399,"body":"the day before taking a blood"},{"speaker":"[Bryan Boorstein]","startTime":936.898,"endTime":940.399,"body":"test and not even thought twice about it."},{"speaker":"[Aaron Straker]","startTime":940.992,"endTime":941.638,"body":"Very likely."},{"speaker":"[Bryan Boorstein]","startTime":942.219,"endTime":950.061,"body":"Yeah, so this time around,"},{"speaker":"[Bryan Boorstein]","startTime":942.219,"endTime":950.061,"body":"I'm going to take 72 hours off of lifting and"},{"speaker":"[Bryan Boorstein]","startTime":950.161,"endTime":956.552,"body":"I'm gonna do my. best not"},{"speaker":"[Bryan Boorstein]","startTime":950.161,"endTime":956.552,"body":"to do intense cardio. The doc and I kind of"},{"speaker":"[Bryan Boorstein]","startTime":956.572,"endTime":960.975,"body":"discussed that I could probably"},{"speaker":"[Bryan Boorstein]","startTime":956.572,"endTime":960.975,"body":"do zone two, but it would be better if I probably"},{"speaker":"[Bryan Boorstein]","startTime":961.015,"endTime":965.717,"body":"just walk 10K steps a day"},{"speaker":"[Bryan Boorstein]","startTime":961.015,"endTime":965.717,"body":"and didn't do any sort of anything, even zone"},{"speaker":"[Bryan Boorstein]","startTime":965.757,"endTime":970.88,"body":"two-ish. So I'm planning"},{"speaker":"[Bryan Boorstein]","startTime":965.757,"endTime":970.88,"body":"this week, this is my deload week before the"},{"speaker":"[Bryan Boorstein]","startTime":970.96,"endTime":976.123,"body":"new cycle starts on June"},{"speaker":"[Bryan Boorstein]","startTime":970.96,"endTime":976.123,"body":"4th. So I am intending on taking a few days"},{"speaker":"[Bryan Boorstein]","startTime":976.243,"endTime":979.945,"body":"off, just walking and really"},{"speaker":"[Bryan Boorstein]","startTime":976.243,"endTime":979.945,"body":"trying to get like a more clarity on some of"},{"speaker":"[Bryan Boorstein]","startTime":979.965,"endTime":983.41,"body":"the blood work stuff. And"},{"speaker":"[Bryan Boorstein]","startTime":979.965,"endTime":983.41,"body":"then some of the other blood test panel stuff"},{"speaker":"[Bryan Boorstein]","startTime":983.43,"endTime":987.832,"body":"that I have not had done"},{"speaker":"[Bryan Boorstein]","startTime":983.43,"endTime":987.832,"body":"before, just because I think you and the listeners"},{"speaker":"[Bryan Boorstein]","startTime":987.872,"endTime":991.654,"body":"may find this interesting."},{"speaker":"[Bryan Boorstein]","startTime":987.872,"endTime":991.654,"body":"I just want to run down this list because some"},{"speaker":"[Bryan Boorstein]","startTime":991.694,"endTime":994.535,"body":"of it's specific to me, but"},{"speaker":"[Bryan Boorstein]","startTime":991.694,"endTime":994.535,"body":"some of it's just, I think, good stuff to have"},{"speaker":"[Bryan Boorstein]","startTime":994.555,"endTime":1000.437,"body":"in general. So we're getting"},{"speaker":"[Bryan Boorstein]","startTime":994.555,"endTime":1000.437,"body":"HDL, triglycerides, ApoB. I've already done"},{"speaker":"[Bryan Boorstein]","startTime":1000.518,"endTime":1004.459,"body":"ApoB, and obviously triglycerides"},{"speaker":"[Bryan Boorstein]","startTime":1000.518,"endTime":1004.459,"body":"and HDL are part of my normal blood panel."},{"speaker":"[Bryan Boorstein]","startTime":1005.239,"endTime":1010.942,"body":"Homocysteine I've never had"},{"speaker":"[Bryan Boorstein]","startTime":1005.239,"endTime":1010.942,"body":"before. CRP, I've had that. plenty of times,"},{"speaker":"[Bryan Boorstein]","startTime":1010.982,"endTime":1015.364,"body":"my CRP is pretty good. LP"},{"speaker":"[Bryan Boorstein]","startTime":1010.982,"endTime":1015.364,"body":"little A I've never had, so we're adding that"},{"speaker":"[Bryan Boorstein]","startTime":1015.504,"endTime":1019.305,"body":"one. We're getting omega-3"},{"speaker":"[Bryan Boorstein]","startTime":1015.504,"endTime":1019.305,"body":"and omega-6 fatty acids, I've never had that"},{"speaker":"[Bryan Boorstein]","startTime":1019.385,"endTime":1022.907,"body":"one before. Uric acid I've"},{"speaker":"[Bryan Boorstein]","startTime":1019.385,"endTime":1022.907,"body":"had before, but never after"},{"speaker":"[Aaron Straker]","startTime":1022.857,"endTime":1023.061,"body":"Mm-hmm."},{"speaker":"[Bryan Boorstein]","startTime":1022.967,"endTime":1028.269,"body":"time off, so curious on that."},{"speaker":"[Bryan Boorstein]","startTime":1022.967,"endTime":1028.269,"body":"C-statin C is a new one that I'm getting for"},{"speaker":"[Bryan Boorstein]","startTime":1028.329,"endTime":1034.3319999999999,"body":"kidney function because it"},{"speaker":"[Bryan Boorstein]","startTime":1028.329,"endTime":1034.3319999999999,"body":"is not specific to like the GFR and the bun"},{"speaker":"[Bryan Boorstein]","startTime":1034.612,"endTime":1040.094,"body":"ratios that we tend to look"},{"speaker":"[Bryan Boorstein]","startTime":1034.612,"endTime":1040.094,"body":"at on normal weight loss panels. Estradiol,"},{"speaker":"[Bryan Boorstein]","startTime":1040.274,"endTime":1046.978,"body":"FSH, LH, T3, T4, those are"},{"speaker":"[Bryan Boorstein]","startTime":1040.274,"endTime":1046.978,"body":"all pretty standard ones. Free T3, free T4,"},{"speaker":"[Bryan Boorstein]","startTime":1047.078,"endTime":1051.861,"body":"TSH, reverse T3. Those are"},{"speaker":"[Bryan Boorstein]","startTime":1047.078,"endTime":1051.861,"body":"all standard ones that I usually get, but again,"},{"speaker":"[Bryan Boorstein]","startTime":1051.942,"endTime":1058.786,"body":"not before time off. CBC,"},{"speaker":"[Bryan Boorstein]","startTime":1051.942,"endTime":1058.786,"body":"hemoglobin A1C, also get those. Beta cell function,"},{"speaker":"[Bryan Boorstein]","startTime":1058.826,"endTime":1064.329,"body":"can't say I've had that one"},{"speaker":"[Bryan Boorstein]","startTime":1058.826,"endTime":1064.329,"body":"before. Vitamin D panel had that one. ApoE,"},{"speaker":"[Bryan Boorstein]","startTime":1064.938,"endTime":1067.98,"body":"I've never had ApoE and I'm"},{"speaker":"[Bryan Boorstein]","startTime":1064.938,"endTime":1067.98,"body":"actually a little nervous about this because"},{"speaker":"[Bryan Boorstein]","startTime":1068.0,"endTime":1071.082,"body":"this is the one that tells"},{"speaker":"[Bryan Boorstein]","startTime":1068.0,"endTime":1071.082,"body":"you how many alleles you have that may put"},{"speaker":"[Bryan Boorstein]","startTime":1071.103,"endTime":1077.948,"body":"you at risk for dementia"},{"speaker":"[Bryan Boorstein]","startTime":1071.103,"endTime":1077.948,"body":"later in life. So most people are ApoE3, which"},{"speaker":"[Bryan Boorstein]","startTime":1078.008,"endTime":1081.831,"body":"is basically neutral. But"},{"speaker":"[Bryan Boorstein]","startTime":1078.008,"endTime":1081.831,"body":"if you have an ApoE4, then you're more likely"},{"speaker":"[Bryan Boorstein]","startTime":1081.871,"endTime":1086.395,"body":"to get dementia. If you have"},{"speaker":"[Bryan Boorstein]","startTime":1081.871,"endTime":1086.395,"body":"an ApoE2, then you're less likely to get dementia,"},{"speaker":"[Bryan Boorstein]","startTime":1086.455,"endTime":1091.659,"body":"it's protective. So that"},{"speaker":"[Bryan Boorstein]","startTime":1086.455,"endTime":1091.659,"body":"one will be interesting. And then a full testosterone"},{"speaker":"[Bryan Boorstein]","startTime":1091.679,"endTime":1098.059,"body":"panel, including albumin"},{"speaker":"[Bryan Boorstein]","startTime":1091.679,"endTime":1098.059,"body":"and SHBG. So that is kind of the stuff we're"},{"speaker":"[Bryan Boorstein]","startTime":1098.079,"endTime":1103.003,"body":"doing. And I have had a washout"},{"speaker":"[Bryan Boorstein]","startTime":1098.079,"endTime":1103.003,"body":"period as well for the last six weeks on creatine,"},{"speaker":"[Bryan Boorstein]","startTime":1103.363,"endTime":1107.386,"body":"because my kidney function"},{"speaker":"[Bryan Boorstein]","startTime":1103.363,"endTime":1107.386,"body":"was one of the things that really alerted two"},{"speaker":"[Bryan Boorstein]","startTime":1107.426,"endTime":1112.33,"body":"of the people I talked to."},{"speaker":"[Bryan Boorstein]","startTime":1107.426,"endTime":1112.33,"body":"And it didn't seem to matter that I am a weightlifter"},{"speaker":"[Bryan Boorstein]","startTime":1112.39,"endTime":1115.112,"body":"and that I take creatine."},{"speaker":"[Bryan Boorstein]","startTime":1112.39,"endTime":1115.112,"body":"They were still like, wow, these numbers are"},{"speaker":"[Bryan Boorstein]","startTime":1115.152,"endTime":1118.574,"body":"way too high. So I'm taking"},{"speaker":"[Bryan Boorstein]","startTime":1115.152,"endTime":1118.574,"body":"a washout period from creatine. I haven't done"},{"speaker":"[Bryan Boorstein]","startTime":1118.594,"endTime":1122.397,"body":"that for six weeks. And that's"},{"speaker":"[Bryan Boorstein]","startTime":1118.594,"endTime":1122.397,"body":"why I partially why we're doing this C-statin"},{"speaker":"[Bryan Boorstein]","startTime":1122.477,"endTime":1123.57,"body":"C. which"},{"speaker":"[Aaron Straker]","startTime":1123.608,"endTime":1124.136,"body":"stancy"},{"speaker":"[Bryan Boorstein]","startTime":1123.771,"endTime":1126.558,"body":"I believe is unaffected by"},{"speaker":"[Bryan Boorstein]","startTime":1123.771,"endTime":1126.558,"body":"the creatine."},{"speaker":"[Aaron Straker]","startTime":1127.134,"endTime":1127.36,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":1127.982,"endTime":1129.425,"body":"Yeah, so any thoughts on"},{"speaker":"[Bryan Boorstein]","startTime":1127.982,"endTime":1129.425,"body":"any of that?"},{"speaker":"[Aaron Straker]","startTime":1130.964,"endTime":1135.827,"body":"The cystatin C is a great one"},{"speaker":"[Aaron Straker]","startTime":1130.964,"endTime":1135.827,"body":"because from my understanding, which is limited"},{"speaker":"[Aaron Straker]","startTime":1135.907,"endTime":1140.831,"body":"on it, it's like an independent"},{"speaker":"[Aaron Straker]","startTime":1135.907,"endTime":1140.831,"body":"marker. It's like an enzyme, I believe, produced"},{"speaker":"[Aaron Straker]","startTime":1141.011,"endTime":1145.195,"body":"by the liver when there is"},{"speaker":"[Aaron Straker]","startTime":1141.011,"endTime":1145.195,"body":"like kind of damage or sorry, not the liver,"},{"speaker":"[Aaron Straker]","startTime":1145.235,"endTime":1150.179,"body":"the kidneys, when there is"},{"speaker":"[Aaron Straker]","startTime":1145.235,"endTime":1150.179,"body":"essentially damage or concern going on like"},{"speaker":"[Aaron Straker]","startTime":1150.219,"endTime":1155.403,"body":"leading towards damage. So"},{"speaker":"[Aaron Straker]","startTime":1150.219,"endTime":1155.403,"body":"that would be a great one. The APOE, was it?"},{"speaker":"[Bryan Boorstein]","startTime":1155.994,"endTime":1156.459,"body":"ApoE"},{"speaker":"[Aaron Straker]","startTime":1156.083,"endTime":1156.443,"body":"That one."},{"speaker":"[Bryan Boorstein]","startTime":1156.479,"endTime":1157.246,"body":"the dementia one."},{"speaker":"[Aaron Straker]","startTime":1157.776,"endTime":1158.236,"body":"Yeah, that"},{"speaker":"[Bryan Boorstein]","startTime":1158.215,"endTime":1158.417,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1158.316,"endTime":1162.399,"body":"one I think is, I mean, it's"},{"speaker":"[Aaron Straker]","startTime":1158.316,"endTime":1162.399,"body":"one of those things that's kind of potentially"},{"speaker":"[Aaron Straker]","startTime":1162.439,"endTime":1165.761,"body":"scary depending on how you"},{"speaker":"[Aaron Straker]","startTime":1162.439,"endTime":1165.761,"body":"look at it, but it could be like, okay, maybe"},{"speaker":"[Aaron Straker]","startTime":1165.901,"endTime":1171.385,"body":"I have a higher than average"},{"speaker":"[Aaron Straker]","startTime":1165.901,"endTime":1171.385,"body":"risk for this potential dementia down the line."},{"speaker":"[Aaron Straker]","startTime":1171.725,"endTime":1174.527,"body":"There's a lot you can start"},{"speaker":"[Aaron Straker]","startTime":1171.725,"endTime":1174.527,"body":"doing, right? I mean, there's a lot of good"},{"speaker":"[Aaron Straker]","startTime":1174.567,"endTime":1179.27,"body":"research there, especially"},{"speaker":"[Aaron Straker]","startTime":1174.567,"endTime":1179.27,"body":"around like, oh, Lyon's main and things like"},{"speaker":"[Aaron Straker]","startTime":1179.29,"endTime":1181.411,"body":"that. Like there's certain"},{"speaker":"[Aaron Straker]","startTime":1179.29,"endTime":1181.411,"body":"supplements that you could be like, hey, I'm"},{"speaker":"[Aaron Straker]","startTime":1181.452,"endTime":1185.754,"body":"40, I'm going to start putting"},{"speaker":"[Aaron Straker]","startTime":1181.452,"endTime":1185.754,"body":"these in pretty much year round to kind of"},{"speaker":"[Aaron Straker]","startTime":1185.875,"endTime":1189.818,"body":"stack the odds in my favor."},{"speaker":"[Aaron Straker]","startTime":1185.875,"endTime":1189.818,"body":"because I know this, right? Information is,"},{"speaker":"[Aaron Straker]","startTime":1191.66,"endTime":1194.282,"body":"there's a saying, right? Information,"},{"speaker":"[Aaron Straker]","startTime":1191.66,"endTime":1194.282,"body":"or knowledge, right? Knowledge"},{"speaker":"[Bryan Boorstein]","startTime":1194.014,"endTime":1194.316,"body":"Knowledge"},{"speaker":"[Aaron Straker]","startTime":1194.302,"endTime":1194.362,"body":"is"},{"speaker":"[Bryan Boorstein]","startTime":1194.356,"endTime":1194.416,"body":"is"},{"speaker":"[Aaron Straker]","startTime":1194.382,"endTime":1194.683,"body":"power,"},{"speaker":"[Bryan Boorstein]","startTime":1194.476,"endTime":1195.221,"body":"power, yeah."},{"speaker":"[Aaron Straker]","startTime":1195.283,"endTime":1199.427,"body":"yeah. So I think just being"},{"speaker":"[Aaron Straker]","startTime":1195.283,"endTime":1199.427,"body":"proactive, especially like we've talked about"},{"speaker":"[Aaron Straker]","startTime":1199.467,"endTime":1203.471,"body":"healthspan is so important"},{"speaker":"[Aaron Straker]","startTime":1199.467,"endTime":1203.471,"body":"to you to take action early."},{"speaker":"[Bryan Boorstein]","startTime":1203.806,"endTime":1209.129,"body":"Yep, for sure. Yeah, so the"},{"speaker":"[Bryan Boorstein]","startTime":1203.806,"endTime":1209.129,"body":"APOE one also, like if you know, then you can"},{"speaker":"[Bryan Boorstein]","startTime":1209.149,"endTime":1212.17,"body":"basically just decide that,"},{"speaker":"[Bryan Boorstein]","startTime":1209.149,"endTime":1212.17,"body":"hey, I'm no longer gonna drink alcohol because"},{"speaker":"[Bryan Boorstein]","startTime":1212.21,"endTime":1216.092,"body":"even like one drink a week"},{"speaker":"[Bryan Boorstein]","startTime":1212.21,"endTime":1216.092,"body":"seems to have negative implications on dementia."},{"speaker":"[Bryan Boorstein]","startTime":1216.933,"endTime":1220.275,"body":"So that would be like one"},{"speaker":"[Bryan Boorstein]","startTime":1216.933,"endTime":1220.275,"body":"thing that I would probably change. But aside"},{"speaker":"[Bryan Boorstein]","startTime":1220.295,"endTime":1223.757,"body":"from that, it's like exercise,"},{"speaker":"[Bryan Boorstein]","startTime":1220.295,"endTime":1223.757,"body":"eat well, sleep well, like basically all the"},{"speaker":"[Bryan Boorstein]","startTime":1223.777,"endTime":1229.06,"body":"things that I'm already trying"},{"speaker":"[Bryan Boorstein]","startTime":1223.777,"endTime":1229.06,"body":"to do. So yeah, those are my two major updates."},{"speaker":"[Bryan Boorstein]","startTime":1229.08,"endTime":1235.199,"body":"And then I have two really"},{"speaker":"[Bryan Boorstein]","startTime":1229.08,"endTime":1235.199,"body":"quick small updates. So a new episode of the"},{"speaker":"[Bryan Boorstein]","startTime":1235.339,"endTime":1240.442,"body":"LBLB podcast. That's the"},{"speaker":"[Bryan Boorstein]","startTime":1235.339,"endTime":1240.442,"body":"one I do with Lori and Alex Macklin, it's Paragon"},{"speaker":"[Bryan Boorstein]","startTime":1240.542,"endTime":1243.904,"body":"Training Methods podcast."},{"speaker":"[Bryan Boorstein]","startTime":1240.542,"endTime":1243.904,"body":"I'm on a new episode of that one coming out"},{"speaker":"[Bryan Boorstein]","startTime":1243.964,"endTime":1249.287,"body":"Wednesday. And we're basically"},{"speaker":"[Bryan Boorstein]","startTime":1243.964,"endTime":1249.287,"body":"going over just common things that people should"},{"speaker":"[Bryan Boorstein]","startTime":1249.307,"endTime":1257.112,"body":"know in the gym. So basic"},{"speaker":"[Bryan Boorstein]","startTime":1249.307,"endTime":1257.112,"body":"things like proximity to failure and other"},{"speaker":"[Bryan Boorstein]","startTime":1257.152,"endTime":1261.026,"body":"things like that. But anyways,"},{"speaker":"[Bryan Boorstein]","startTime":1257.152,"endTime":1261.026,"body":"that'll be out on Wednesday. And then I was"},{"speaker":"[Bryan Boorstein]","startTime":1261.126,"endTime":1266.568,"body":"on the Brains and Gains podcast"},{"speaker":"[Bryan Boorstein]","startTime":1261.126,"endTime":1266.568,"body":"recently with Dave McHoney, and it was a thorough"},{"speaker":"[Bryan Boorstein]","startTime":1267.988,"endTime":1271.949,"body":"review of our thoughts on"},{"speaker":"[Bryan Boorstein]","startTime":1267.988,"endTime":1271.949,"body":"the Peter Atiyah book. So he and I had both"},{"speaker":"[Bryan Boorstein]","startTime":1271.989,"endTime":1275.01,"body":"finished it recently. And"},{"speaker":"[Bryan Boorstein]","startTime":1271.989,"endTime":1275.01,"body":"so we got together on the podcast and kind"},{"speaker":"[Bryan Boorstein]","startTime":1275.05,"endTime":1277.991,"body":"of talked about some of that"},{"speaker":"[Bryan Boorstein]","startTime":1275.05,"endTime":1277.991,"body":"and some of the implications that that may"},{"speaker":"[Bryan Boorstein]","startTime":1278.031,"endTime":1282.093,"body":"have on our training and"},{"speaker":"[Bryan Boorstein]","startTime":1278.031,"endTime":1282.093,"body":"our life and stuff like that. So that's all"},{"speaker":"[Bryan Boorstein]","startTime":1282.153,"endTime":1284.553,"body":"I got on updates and I'll"},{"speaker":"[Bryan Boorstein]","startTime":1282.153,"endTime":1284.553,"body":"kick it over to you, bud."},{"speaker":"[Aaron Straker]","startTime":1285.884,"endTime":1290.846,"body":"I have two updates. One is"},{"speaker":"[Aaron Straker]","startTime":1285.884,"endTime":1290.846,"body":"kind of funny and one is a big kind of realization"},{"speaker":"[Aaron Straker]","startTime":1291.026,"endTime":1296.328,"body":"for me. So there's this kind"},{"speaker":"[Aaron Straker]","startTime":1291.026,"endTime":1296.328,"body":"of common thought that I have and this is pretty"},{"speaker":"[Aaron Straker]","startTime":1296.368,"endTime":1302.15,"body":"much, it's probably a bias"},{"speaker":"[Aaron Straker]","startTime":1296.368,"endTime":1302.15,"body":"of being so knee deep in this world that like"},{"speaker":"[Aaron Straker]","startTime":1302.51,"endTime":1305.772,"body":"at this age, like people know"},{"speaker":"[Aaron Straker]","startTime":1302.51,"endTime":1305.772,"body":"these things. When I'm thinking about putting"},{"speaker":"[Aaron Straker]","startTime":1305.812,"endTime":1309.733,"body":"out a post about like using"},{"speaker":"[Aaron Straker]","startTime":1305.812,"endTime":1309.733,"body":"full range of motion and things like that,"},{"speaker":"[Aaron Straker]","startTime":1309.753,"endTime":1312.174,"body":"I'm like, on the back of my"},{"speaker":"[Aaron Straker]","startTime":1309.753,"endTime":1312.174,"body":"head, I'm like, people already know this, right?"},{"speaker":"[Aaron Straker]","startTime":1312.234,"endTime":1316.865,"body":"I don't wanna just like put"},{"speaker":"[Aaron Straker]","startTime":1312.234,"endTime":1316.865,"body":"it out just to make it sort of thing. Um, but"},{"speaker":"[Aaron Straker]","startTime":1316.925,"endTime":1320.408,"body":"I think that is a bit of a"},{"speaker":"[Aaron Straker]","startTime":1316.925,"endTime":1320.408,"body":"bias of like, I have conversations with people"},{"speaker":"[Aaron Straker]","startTime":1320.428,"endTime":1323.391,"body":"like you, you know what I mean?"},{"speaker":"[Aaron Straker]","startTime":1320.428,"endTime":1323.391,"body":"Like my significant, like everything in my"},{"speaker":"[Aaron Straker]","startTime":1323.591,"endTime":1328.916,"body":"world, my environment is, you"},{"speaker":"[Aaron Straker]","startTime":1323.591,"endTime":1328.916,"body":"know, nutrition, training, that sort of thing."},{"speaker":"[Aaron Straker]","startTime":1329.717,"endTime":1334.622,"body":"And it's all it's taken is"},{"speaker":"[Aaron Straker]","startTime":1329.717,"endTime":1334.622,"body":"me, you know, spending some time back in like"},{"speaker":"[Aaron Straker]","startTime":1334.662,"endTime":1340.992,"body":"a very, what I'll consider"},{"speaker":"[Aaron Straker]","startTime":1334.662,"endTime":1340.992,"body":"like a rural gym here, um, with younger. people,"},{"speaker":"[Aaron Straker]","startTime":1341.032,"endTime":1344.195,"body":"there's a group of bros in"},{"speaker":"[Aaron Straker]","startTime":1341.032,"endTime":1344.195,"body":"there that are probably, here's the thing,"},{"speaker":"[Aaron Straker]","startTime":1344.275,"endTime":1347.497,"body":"I'm not sure they could be"},{"speaker":"[Aaron Straker]","startTime":1344.275,"endTime":1347.497,"body":"25, they could be fucking 17, I'm not really"},{"speaker":"[Aaron Straker]","startTime":1347.517,"endTime":1351.581,"body":"sure at this point in my life."},{"speaker":"[Aaron Straker]","startTime":1347.517,"endTime":1351.581,"body":"But they're younger bros based on the conversations"},{"speaker":"[Aaron Straker]","startTime":1351.621,"endTime":1357.466,"body":"and stuff that they're having."},{"speaker":"[Aaron Straker]","startTime":1351.621,"endTime":1357.466,"body":"And watching them train, I'm like, it's literally"},{"speaker":"[Aaron Straker]","startTime":1357.486,"endTime":1363.131,"body":"like it's 2003 and I'm, you"},{"speaker":"[Aaron Straker]","startTime":1357.486,"endTime":1363.131,"body":"know, whatever, 17 years old again, nothing's"},{"speaker":"[Aaron Straker]","startTime":1363.171,"endTime":1371.392,"body":"changed. Nothing has changed"},{"speaker":"[Aaron Straker]","startTime":1363.171,"endTime":1371.392,"body":"and it's like re-firmed to me that. I'm fighting"},{"speaker":"[Aaron Straker]","startTime":1371.432,"endTime":1374.714,"body":"the good fight, right? There's"},{"speaker":"[Aaron Straker]","startTime":1371.432,"endTime":1374.714,"body":"still a lot of people that need this information."},{"speaker":"[Aaron Straker]","startTime":1375.215,"endTime":1379.477,"body":"They're doing, I don't know,"},{"speaker":"[Aaron Straker]","startTime":1375.215,"endTime":1379.477,"body":"a push day, I guess, yesterday, and I'm watching"},{"speaker":"[Aaron Straker]","startTime":1379.497,"endTime":1383.119,"body":"them, they're on the incline"},{"speaker":"[Aaron Straker]","startTime":1379.497,"endTime":1383.119,"body":"barbell bench, and they're loading up a good"},{"speaker":"[Aaron Straker]","startTime":1383.159,"endTime":1385.801,"body":"amount of weight. I think they"},{"speaker":"[Aaron Straker]","startTime":1383.159,"endTime":1385.801,"body":"had like 205 on there, and I'm like, damn,"},{"speaker":"[Aaron Straker]","startTime":1385.981,"endTime":1391.024,"body":"that's what I would be using"},{"speaker":"[Aaron Straker]","startTime":1385.981,"endTime":1391.024,"body":"on there for a set of eight to 12 or something"},{"speaker":"[Aaron Straker]","startTime":1391.064,"endTime":1396.407,"body":"like that. And then I watch"},{"speaker":"[Aaron Straker]","startTime":1391.064,"endTime":1396.407,"body":"them, and it is a partial range of motion lift."},{"speaker":"[Aaron Straker]","startTime":1396.872,"endTime":1400.313,"body":"At the top, that bar is a foot"},{"speaker":"[Aaron Straker]","startTime":1396.872,"endTime":1400.313,"body":"off their chest still,"},{"speaker":"[Bryan Boorstein]","startTime":1400.01,"endTime":1400.337,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":1400.393,"endTime":1405.556,"body":"and that's like the four reps."},{"speaker":"[Aaron Straker]","startTime":1400.393,"endTime":1405.556,"body":"And I was like, my God, have we learned nothing?"},{"speaker":"[Aaron Straker]","startTime":1405.656,"endTime":1407.617,"body":"You know"},{"speaker":"[Bryan Boorstein]","startTime":1407.079,"endTime":1407.446,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1407.637,"endTime":1414.781,"body":"what I mean? And it was quite"},{"speaker":"[Aaron Straker]","startTime":1407.637,"endTime":1414.781,"body":"funny. And the conversations, Jenny's generally"},{"speaker":"[Aaron Straker]","startTime":1414.801,"endTime":1418.824,"body":"a very, one who doesn't wanna"},{"speaker":"[Aaron Straker]","startTime":1414.801,"endTime":1418.824,"body":"put headphones in in the gym, but she's like,"},{"speaker":"[Aaron Straker]","startTime":1418.844,"endTime":1421.485,"body":"I need to put headphones in."},{"speaker":"[Aaron Straker]","startTime":1418.844,"endTime":1421.485,"body":"Like, I can't listen to these conversations"},{"speaker":"[Aaron Straker]","startTime":1421.525,"endTime":1425.067,"body":"anymore. And the one guy was"},{"speaker":"[Aaron Straker]","startTime":1421.525,"endTime":1425.067,"body":"just talking about like, training seven days"},{"speaker":"[Aaron Straker]","startTime":1425.087,"endTime":1429.233,"body":"a week. But. doing doubles"},{"speaker":"[Aaron Straker]","startTime":1425.087,"endTime":1429.233,"body":"each day and he's like, I'm gonna train shoulders"},{"speaker":"[Aaron Straker]","startTime":1429.253,"endTime":1431.855,"body":"in the morning and then come"},{"speaker":"[Aaron Straker]","startTime":1429.253,"endTime":1431.855,"body":"back and train shoulders in the evening. And"},{"speaker":"[Aaron Straker]","startTime":1432.315,"endTime":1432.735,"body":"like just,"},{"speaker":"[Bryan Boorstein]","startTime":1433.436,"endTime":1433.88,"body":"Hehehehehehe"},{"speaker":"[Aaron Straker]","startTime":1433.736,"endTime":1437.578,"body":"there just so much to learn"},{"speaker":"[Aaron Straker]","startTime":1433.736,"endTime":1437.578,"body":"still. So I was like, okay, right? People still"},{"speaker":"[Aaron Straker]","startTime":1437.618,"endTime":1442.161,"body":"need this, maybe getting things"},{"speaker":"[Aaron Straker]","startTime":1437.618,"endTime":1442.161,"body":"to some of the people that need it, but it"},{"speaker":"[Aaron Straker]","startTime":1442.201,"endTime":1446.604,"body":"was just funny of hindsight."},{"speaker":"[Aaron Straker]","startTime":1442.201,"endTime":1446.604,"body":"Because I mean, I used to do that shit. I would"},{"speaker":"[Aaron Straker]","startTime":1446.644,"endTime":1449.786,"body":"train, you know, and then I"},{"speaker":"[Aaron Straker]","startTime":1446.644,"endTime":1449.786,"body":"would, we had a little gym in the basement"},{"speaker":"[Aaron Straker]","startTime":1449.846,"endTime":1453.712,"body":"and I would go home and literally"},{"speaker":"[Aaron Straker]","startTime":1449.846,"endTime":1453.712,"body":"train the exact same, I'd go home, eat. you"},{"speaker":"[Aaron Straker]","startTime":1453.732,"endTime":1457.136,"body":"know, and then go back in the"},{"speaker":"[Aaron Straker]","startTime":1453.732,"endTime":1457.136,"body":"basement and keep training the exact same things"},{"speaker":"[Aaron Straker]","startTime":1457.156,"endTime":1461.843,"body":"I just trained. So it was just"},{"speaker":"[Aaron Straker]","startTime":1457.156,"endTime":1461.843,"body":"quite comical"},{"speaker":"[Bryan Boorstein]","startTime":1461.342,"endTime":1461.642,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":1461.863,"endTime":1462.083,"body":"to me."},{"speaker":"[Bryan Boorstein]","startTime":1463.223,"endTime":1466.586,"body":"something I think about a"},{"speaker":"[Bryan Boorstein]","startTime":1463.223,"endTime":1466.586,"body":"lot actually with social media too is like"},{"speaker":"[Bryan Boorstein]","startTime":1467.247,"endTime":1470.87,"body":"I don't want to put out that"},{"speaker":"[Bryan Boorstein]","startTime":1467.247,"endTime":1470.87,"body":"like basic B information because I feel like"},{"speaker":"[Bryan Boorstein]","startTime":1470.89,"endTime":1474.193,"body":"my followers are just not"},{"speaker":"[Bryan Boorstein]","startTime":1470.89,"endTime":1474.193,"body":"gonna be interested in it. But I think to your"},{"speaker":"[Bryan Boorstein]","startTime":1474.253,"endTime":1477.716,"body":"point like a lot of that"},{"speaker":"[Bryan Boorstein]","startTime":1474.253,"endTime":1477.716,"body":"is biased based on who we surround ourselves"},{"speaker":"[Bryan Boorstein]","startTime":1477.736,"endTime":1481.96,"body":"with and who comments on"},{"speaker":"[Bryan Boorstein]","startTime":1477.736,"endTime":1481.96,"body":"your posts. And so like I have 20,000 followers,"},{"speaker":"[Bryan Boorstein]","startTime":1482.32,"endTime":1485.804,"body":"if I put something out and"},{"speaker":"[Bryan Boorstein]","startTime":1482.32,"endTime":1485.804,"body":"I get a hundred comments of people that are"},{"speaker":"[Bryan Boorstein]","startTime":1485.924,"endTime":1490.939,"body":"engaging about a topic as."},{"speaker":"[Bryan Boorstein]","startTime":1485.924,"endTime":1490.939,"body":"in depth as length and partials or range of"},{"speaker":"[Bryan Boorstein]","startTime":1490.999,"endTime":1496.422,"body":"motion, then my assumption"},{"speaker":"[Bryan Boorstein]","startTime":1490.999,"endTime":1496.422,"body":"becomes my followers understand range of motion"},{"speaker":"[Bryan Boorstein]","startTime":1496.462,"endTime":1500.364,"body":"and length and partials and"},{"speaker":"[Bryan Boorstein]","startTime":1496.462,"endTime":1500.364,"body":"why we're doing it and all this stuff. But"},{"speaker":"[Bryan Boorstein]","startTime":1500.384,"endTime":1504.046,"body":"then I only just need to"},{"speaker":"[Bryan Boorstein]","startTime":1500.384,"endTime":1504.046,"body":"either go to a gym like you did or go into"},{"speaker":"[Bryan Boorstein]","startTime":1504.086,"endTime":1508.188,"body":"my like DM requests. And"},{"speaker":"[Bryan Boorstein]","startTime":1504.086,"endTime":1508.188,"body":"there's like people being like, why are you"},{"speaker":"[Bryan Boorstein]","startTime":1508.228,"endTime":1512.811,"body":"performing half reps? And"},{"speaker":"[Bryan Boorstein]","startTime":1508.228,"endTime":1512.811,"body":"I'm like, ah, like, don't you know anything,"},{"speaker":"[Bryan Boorstein]","startTime":1512.831,"endTime":1517.373,"body":"you know? So yeah, I mean,"},{"speaker":"[Bryan Boorstein]","startTime":1512.831,"endTime":1517.373,"body":"I'm sure that that information definitely can"},{"speaker":"[Bryan Boorstein]","startTime":1517.413,"endTime":1523.003,"body":"be helpful. to a large portion"},{"speaker":"[Bryan Boorstein]","startTime":1517.413,"endTime":1523.003,"body":"of our following, I just, I still am so hesitant"},{"speaker":"[Bryan Boorstein]","startTime":1523.244,"endTime":1525.524,"body":"because I feel like a lot"},{"speaker":"[Bryan Boorstein]","startTime":1523.244,"endTime":1525.524,"body":"of my followers are gonna look at that and"},{"speaker":"[Bryan Boorstein]","startTime":1525.565,"endTime":1530.427,"body":"be like, oh, why is this"},{"speaker":"[Bryan Boorstein]","startTime":1525.565,"endTime":1530.427,"body":"like, obviously I know that, you know, like"},{"speaker":"[Bryan Boorstein]","startTime":1530.467,"endTime":1533.768,"body":"training the eight to 12"},{"speaker":"[Bryan Boorstein]","startTime":1530.467,"endTime":1533.768,"body":"rep range for hypertrophy. And then you have"},{"speaker":"[Bryan Boorstein]","startTime":1533.788,"endTime":1536.409,"body":"the people that are like,"},{"speaker":"[Bryan Boorstein]","startTime":1533.788,"endTime":1536.409,"body":"yeah, bro, that's what you're supposed to do,"},{"speaker":"[Bryan Boorstein]","startTime":1536.449,"endTime":1538.97,"body":"that everyone knows that."},{"speaker":"[Bryan Boorstein]","startTime":1536.449,"endTime":1538.97,"body":"And then there's people like, well, actually"},{"speaker":"[Bryan Boorstein]","startTime":1538.99,"endTime":1542.332,"body":"you could do six to 30. And"},{"speaker":"[Bryan Boorstein]","startTime":1538.99,"endTime":1542.332,"body":"it's like, no matter what you put out, you're"},{"speaker":"[Bryan Boorstein]","startTime":1542.352,"endTime":1546.613,"body":"gonna have people on both"},{"speaker":"[Bryan Boorstein]","startTime":1542.352,"endTime":1546.613,"body":"sides of the equation that are gonna be either"},{"speaker":"[Bryan Boorstein]","startTime":1546.653,"endTime":1549.661,"body":"help. by it or hindered by"},{"speaker":"[Bryan Boorstein]","startTime":1546.653,"endTime":1549.661,"body":"it, I guess, or not helped by it."},{"speaker":"[Aaron Straker]","startTime":1550.356,"endTime":1554.979,"body":"Yeah, I agree there. And then"},{"speaker":"[Aaron Straker]","startTime":1550.356,"endTime":1554.979,"body":"the last one, and this one, man, this one's"},{"speaker":"[Aaron Straker]","startTime":1555.019,"endTime":1559.683,"body":"really hard for me. So I'm"},{"speaker":"[Aaron Straker]","startTime":1555.019,"endTime":1559.683,"body":"wrapping up my, I essentially have like, today's"},{"speaker":"[Aaron Straker]","startTime":1559.723,"endTime":1563.346,"body":"Tuesday, by the time Sunday"},{"speaker":"[Aaron Straker]","startTime":1559.723,"endTime":1563.346,"body":"night hits, I'll be back in Bali, I have a"},{"speaker":"[Aaron Straker]","startTime":1563.366,"endTime":1567.77,"body":"couple days in Hong Kong by"},{"speaker":"[Aaron Straker]","startTime":1563.366,"endTime":1567.77,"body":"myself, but wrapping up like essentially a"},{"speaker":"[Aaron Straker]","startTime":1567.83,"endTime":1572.834,"body":"month long trip away, and I"},{"speaker":"[Aaron Straker]","startTime":1567.83,"endTime":1572.834,"body":"have effectively made zero progress on my own"},{"speaker":"[Aaron Straker]","startTime":1573.434,"endTime":1579.579,"body":"personal nutrition and kind"},{"speaker":"[Aaron Straker]","startTime":1573.434,"endTime":1579.579,"body":"of fitness goals. And I'm in a bulking phase."},{"speaker":"[Aaron Straker]","startTime":1580.588,"endTime":1589.33,"body":"And it's been frustrating,"},{"speaker":"[Aaron Straker]","startTime":1580.588,"endTime":1589.33,"body":"but ultimately like, I just realized when you"},{"speaker":"[Aaron Straker]","startTime":1589.45,"endTime":1599.013,"body":"are chasing the last kind of"},{"speaker":"[Aaron Straker]","startTime":1589.45,"endTime":1599.013,"body":"5% or optimality, 80 to 90% effort just doesn't"},{"speaker":"[Aaron Straker]","startTime":1599.033,"endTime":1605.895,"body":"move the needle anymore. And"},{"speaker":"[Aaron Straker]","startTime":1599.033,"endTime":1605.895,"body":"I have great days, but then like Thursday,"},{"speaker":"[Aaron Straker]","startTime":1606.195,"endTime":1610.548,"body":"Friday, Saturday, it's like"},{"speaker":"[Aaron Straker]","startTime":1606.195,"endTime":1610.548,"body":"my family was in town. So like hanging out"},{"speaker":"[Aaron Straker]","startTime":1610.568,"endTime":1616.252,"body":"with them, not training, catering"},{"speaker":"[Aaron Straker]","startTime":1610.568,"endTime":1616.252,"body":"meals that are still very high quality meals,"},{"speaker":"[Aaron Straker]","startTime":1616.292,"endTime":1619.754,"body":"but just like not being able"},{"speaker":"[Aaron Straker]","startTime":1616.292,"endTime":1619.754,"body":"to eat my six meals per day and all my protein"},{"speaker":"[Aaron Straker]","startTime":1619.774,"endTime":1624.157,"body":"feedings and everything. My"},{"speaker":"[Aaron Straker]","startTime":1619.774,"endTime":1624.157,"body":"weights just continue to slide. I've hovered"},{"speaker":"[Aaron Straker]","startTime":1624.197,"endTime":1631.682,"body":"in the 208 to 210 for the entirety"},{"speaker":"[Aaron Straker]","startTime":1624.197,"endTime":1631.682,"body":"since we've been back. Suboptimal training"},{"speaker":"[Aaron Straker]","startTime":1631.823,"endTime":1635.485,"body":"sort of thing, even with trying"},{"speaker":"[Aaron Straker]","startTime":1631.823,"endTime":1635.485,"body":"to line it up. And it's just like, it's been"},{"speaker":"[Aaron Straker]","startTime":1636.065,"endTime":1642.022,"body":"very kind of frustrating, but"},{"speaker":"[Aaron Straker]","startTime":1636.065,"endTime":1642.022,"body":"eye-opening that like. at this point in my"},{"speaker":"[Aaron Straker]","startTime":1642.703,"endTime":1647.349,"body":"personal kind of lifting and"},{"speaker":"[Aaron Straker]","startTime":1642.703,"endTime":1647.349,"body":"physique journey, unless I can really be on"},{"speaker":"[Aaron Straker]","startTime":1647.389,"endTime":1649.792,"body":"it, it just doesn't cut it"},{"speaker":"[Aaron Straker]","startTime":1647.389,"endTime":1649.792,"body":"to move"},{"speaker":"[Bryan Boorstein]","startTime":1649.769,"endTime":1649.832,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":1649.832,"endTime":1654.838,"body":"the needle anymore. I think"},{"speaker":"[Aaron Straker]","startTime":1649.832,"endTime":1654.838,"body":"that has really kind of changed my outlook"},{"speaker":"[Aaron Straker]","startTime":1654.958,"endTime":1659.043,"body":"on traveling and those sorts"},{"speaker":"[Aaron Straker]","startTime":1654.958,"endTime":1659.043,"body":"of things for the rest of the year."},{"speaker":"[Bryan Boorstein]","startTime":1659.486,"endTime":1663.41,"body":"Hmm. So you think that's"},{"speaker":"[Bryan Boorstein]","startTime":1659.486,"endTime":1663.41,"body":"mostly a product of just being out of your"},{"speaker":"[Bryan Boorstein]","startTime":1663.45,"endTime":1667.114,"body":"routine. And so it's not"},{"speaker":"[Bryan Boorstein]","startTime":1663.45,"endTime":1667.114,"body":"a product of you being in Bali per se, but"},{"speaker":"[Bryan Boorstein]","startTime":1667.154,"endTime":1669.777,"body":"it's a matter of you being"},{"speaker":"[Bryan Boorstein]","startTime":1667.154,"endTime":1669.777,"body":"like somewhere that's home."},{"speaker":"[Aaron Straker]","startTime":1670.78,"endTime":1675.341,"body":"Yeah, I mean, like if I went,"},{"speaker":"[Aaron Straker]","startTime":1670.78,"endTime":1675.341,"body":"like if I took a month long trip, like directly"},{"speaker":"[Aaron Straker]","startTime":1675.382,"endTime":1678.543,"body":"to the lake, you know, where"},{"speaker":"[Aaron Straker]","startTime":1675.382,"endTime":1678.543,"body":"I am here in Virginia, where I have the grocery"},{"speaker":"[Aaron Straker]","startTime":1678.583,"endTime":1684.065,"body":"store, I know the gym, like"},{"speaker":"[Aaron Straker]","startTime":1678.583,"endTime":1684.065,"body":"I think I can make that work, but just some"},{"speaker":"[Aaron Straker]","startTime":1684.265,"endTime":1690.348,"body":"like travel days, variables,"},{"speaker":"[Aaron Straker]","startTime":1684.265,"endTime":1690.348,"body":"family type stuff, or traveling to see friends,"},{"speaker":"[Aaron Straker]","startTime":1690.908,"endTime":1697.211,"body":"there's just too many non-perfect"},{"speaker":"[Aaron Straker]","startTime":1690.908,"endTime":1697.211,"body":"days to continue inching, you know, the needle"},{"speaker":"[Aaron Straker]","startTime":1697.311,"endTime":1702.061,"body":"forward. And that's with, and"},{"speaker":"[Aaron Straker]","startTime":1697.311,"endTime":1702.061,"body":"I'm sure someone's listening to that, like"},{"speaker":"[Aaron Straker]","startTime":1702.081,"endTime":1704.743,"body":"yeah, you could just eat a"},{"speaker":"[Aaron Straker]","startTime":1702.081,"endTime":1704.743,"body":"bunch of food and of course you're gonna gain"},{"speaker":"[Aaron Straker]","startTime":1704.803,"endTime":1710.007,"body":"weight, but that's the difference"},{"speaker":"[Aaron Straker]","startTime":1704.803,"endTime":1710.007,"body":"between gaining the weight you want in a gaining"},{"speaker":"[Aaron Straker]","startTime":1710.027,"endTime":1714.43,"body":"phase and just getting fat."},{"speaker":"[Aaron Straker]","startTime":1710.027,"endTime":1714.43,"body":"Like I could of course have 200 carbs with"},{"speaker":"[Aaron Straker]","startTime":1714.47,"endTime":1718.673,"body":"breakfast and then another"},{"speaker":"[Aaron Straker]","startTime":1714.47,"endTime":1718.673,"body":"250 carbs with dinner, but you're not gonna"},{"speaker":"[Aaron Straker]","startTime":1718.713,"endTime":1722.115,"body":"partition that the way that"},{"speaker":"[Aaron Straker]","startTime":1718.713,"endTime":1722.115,"body":"you want to ultimately."},{"speaker":"[Bryan Boorstein]","startTime":1722.838,"endTime":1726.981,"body":"Well, maybe you would be"},{"speaker":"[Bryan Boorstein]","startTime":1722.838,"endTime":1726.981,"body":"a great candidate to travel while you're dieting"},{"speaker":"[Bryan Boorstein]","startTime":1727.042,"endTime":1731.406,"body":"because you tend to lose"},{"speaker":"[Bryan Boorstein]","startTime":1727.042,"endTime":1731.406,"body":"weight when you're not pushing food consistently."},{"speaker":"[Bryan Boorstein]","startTime":1731.806,"endTime":1735.249,"body":"So maybe it just becomes"},{"speaker":"[Bryan Boorstein]","startTime":1731.806,"endTime":1735.249,"body":"almost a tool for you to be like, well, I'm"},{"speaker":"[Bryan Boorstein]","startTime":1735.269,"endTime":1738.152,"body":"in a dieting phase, I'm just"},{"speaker":"[Bryan Boorstein]","startTime":1735.269,"endTime":1738.152,"body":"gonna go travel, I won't be able to get all"},{"speaker":"[Bryan Boorstein]","startTime":1738.172,"endTime":1741.656,"body":"my food, but I'll still get"},{"speaker":"[Bryan Boorstein]","startTime":1738.172,"endTime":1741.656,"body":"all my protein. It kind of almost makes the"},{"speaker":"[Bryan Boorstein]","startTime":1741.696,"endTime":1747.381,"body":"process, even if not just"},{"speaker":"[Bryan Boorstein]","startTime":1741.696,"endTime":1747.381,"body":"as easy, I mean, if not easier than just as"},{"speaker":"[Bryan Boorstein]","startTime":1747.421,"endTime":1747.641,"body":"easy."},{"speaker":"[Aaron Straker]","startTime":1748.696,"endTime":1752.737,"body":"That was my kind of thought."},{"speaker":"[Aaron Straker]","startTime":1748.696,"endTime":1752.737,"body":"I could easily protein shake in the morning,"},{"speaker":"[Aaron Straker]","startTime":1753.137,"endTime":1759.859,"body":"another one later, and then"},{"speaker":"[Aaron Straker]","startTime":1753.137,"endTime":1759.859,"body":"have two more reserved meals. My superpower"},{"speaker":"[Aaron Straker]","startTime":1760.119,"endTime":1766.581,"body":"is the, with dieting is where"},{"speaker":"[Aaron Straker]","startTime":1760.119,"endTime":1766.581,"body":"the majority of people struggle. Social situations,"},{"speaker":"[Aaron Straker]","startTime":1767.201,"endTime":1771.062,"body":"work events where you're expected"},{"speaker":"[Aaron Straker]","startTime":1767.201,"endTime":1771.062,"body":"to socialize and have alcohol and stuff, I"},{"speaker":"[Aaron Straker]","startTime":1771.222,"endTime":1774.043,"body":"have zero problems being like,"},{"speaker":"[Aaron Straker]","startTime":1771.222,"endTime":1774.043,"body":"yeah, I'm not fucking"},{"speaker":"[Bryan Boorstein]","startTime":1773.822,"endTime":1774.124,"body":"That's not"},{"speaker":"[Aaron Straker]","startTime":1774.063,"endTime":1774.323,"body":"coming"},{"speaker":"[Bryan Boorstein]","startTime":1774.164,"endTime":1774.566,"body":"my thing,"},{"speaker":"[Aaron Straker]","startTime":1774.343,"endTime":1774.723,"body":"because I don't"},{"speaker":"[Bryan Boorstein]","startTime":1774.627,"endTime":1774.868,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1774.743,"endTime":1776.603,"body":"want to eat that."},{"speaker":"[Bryan Boorstein]","startTime":1775.814,"endTime":1776.055,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1776.663,"endTime":1776.843,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":1776.8,"endTime":1776.941,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1777.885,"endTime":1779.007,"body":"So yeah, that was my thought"},{"speaker":"[Aaron Straker]","startTime":1777.885,"endTime":1779.007,"body":"exactly."},{"speaker":"[Bryan Boorstein]","startTime":1779.51,"endTime":1782.197,"body":"Cool. Sweet. Well, I think"},{"speaker":"[Bryan Boorstein]","startTime":1779.51,"endTime":1782.197,"body":"that's all we got on updates."},{"speaker":"[Aaron Straker]","startTime":1783.38,"endTime":1791.446,"body":"Yeah, so let's dive in. And"},{"speaker":"[Aaron Straker]","startTime":1783.38,"endTime":1791.446,"body":"I should actually preface this with this one."},{"speaker":"[Aaron Straker]","startTime":1792.627,"endTime":1798.452,"body":"It's interesting to me because"},{"speaker":"[Aaron Straker]","startTime":1792.627,"endTime":1798.452,"body":"admittedly, this is confirmation bias for me."},{"speaker":"[Aaron Straker]","startTime":1799.433,"endTime":1804.397,"body":"I've had conversations with"},{"speaker":"[Aaron Straker]","startTime":1799.433,"endTime":1804.397,"body":"some clients where I'm like, hey, listen, what"},{"speaker":"[Aaron Straker]","startTime":1805.197,"endTime":1809.421,"body":"you are getting is not supported"},{"speaker":"[Aaron Straker]","startTime":1805.197,"endTime":1809.421,"body":"by research. This is Aaron's kind of anecdotal"},{"speaker":"[Aaron Straker]","startTime":1809.461,"endTime":1814.04,"body":"perspective. Feel free to shoot"},{"speaker":"[Aaron Straker]","startTime":1809.461,"endTime":1814.04,"body":"me down or whatever. peers I've had clients"},{"speaker":"[Aaron Straker]","startTime":1814.08,"endTime":1819.964,"body":"with, but I guess ultimately,"},{"speaker":"[Aaron Straker]","startTime":1814.08,"endTime":1819.964,"body":"what I would like to open this with and what"},{"speaker":"[Aaron Straker]","startTime":1820.084,"endTime":1831.132,"body":"ultimately we will, my, I guess,"},{"speaker":"[Aaron Straker]","startTime":1820.084,"endTime":1831.132,"body":"firmest standpoint on it is I have found very,"},{"speaker":"[Aaron Straker]","startTime":1831.332,"endTime":1838.597,"body":"very few aspects of life from"},{"speaker":"[Aaron Straker]","startTime":1831.332,"endTime":1838.597,"body":"a massive perspective where less effort is"},{"speaker":"[Aaron Straker]","startTime":1838.697,"endTime":1843.372,"body":"generally more productive than"},{"speaker":"[Aaron Straker]","startTime":1838.697,"endTime":1843.372,"body":"more effort. Like if you try as hard as you"},{"speaker":"[Aaron Straker]","startTime":1843.412,"endTime":1851.537,"body":"can at things in an overwhelming"},{"speaker":"[Aaron Straker]","startTime":1843.412,"endTime":1851.537,"body":"majority of aspects, it generally produces"},{"speaker":"[Aaron Straker]","startTime":1851.597,"endTime":1857.14,"body":"better results. From this,"},{"speaker":"[Aaron Straker]","startTime":1851.597,"endTime":1857.14,"body":"which I think is something that is kind of"},{"speaker":"[Aaron Straker]","startTime":1857.22,"endTime":1863.524,"body":"quite clear, strength appears"},{"speaker":"[Aaron Straker]","startTime":1857.22,"endTime":1863.524,"body":"to be one of those that does not, actually."},{"speaker":"[Aaron Straker]","startTime":1864.604,"endTime":1868.406,"body":"But hypertrophy, which is what"},{"speaker":"[Aaron Straker]","startTime":1864.604,"endTime":1868.406,"body":"the majority of the conversation you and I"},{"speaker":"[Aaron Straker]","startTime":1868.446,"endTime":1873.651,"body":"have on this podcast. does"},{"speaker":"[Aaron Straker]","startTime":1868.446,"endTime":1873.651,"body":"seem to fall into that umbrella."},{"speaker":"[Bryan Boorstein]","startTime":1875.398,"endTime":1879.741,"body":"Yeah, and it's confirmation"},{"speaker":"[Bryan Boorstein]","startTime":1875.398,"endTime":1879.741,"body":"bias for me too. I agree completely. Um, it"},{"speaker":"[Bryan Boorstein]","startTime":1879.881,"endTime":1885.085,"body":"is interesting. I mean, not"},{"speaker":"[Bryan Boorstein]","startTime":1879.881,"endTime":1885.085,"body":"surprising, but it is interesting that the"},{"speaker":"[Bryan Boorstein]","startTime":1885.166,"endTime":1892.171,"body":"data on this meta regression"},{"speaker":"[Bryan Boorstein]","startTime":1885.166,"endTime":1892.171,"body":"is kind of validating things that we have found"},{"speaker":"[Bryan Boorstein]","startTime":1892.872,"endTime":1897.456,"body":"just in general through our"},{"speaker":"[Bryan Boorstein]","startTime":1892.872,"endTime":1897.456,"body":"own training and through programming for others"},{"speaker":"[Bryan Boorstein]","startTime":1897.516,"endTime":1903.741,"body":"and stuff like that. I mean,"},{"speaker":"[Bryan Boorstein]","startTime":1897.516,"endTime":1903.741,"body":"it's been well established, it seems for decades"},{"speaker":"[Bryan Boorstein]","startTime":1903.801,"endTime":1908.707,"body":"almost that you don't need"},{"speaker":"[Bryan Boorstein]","startTime":1903.801,"endTime":1908.707,"body":"to train close to failure for strength. And"},{"speaker":"[Bryan Boorstein]","startTime":1908.927,"endTime":1914.029,"body":"I think the logical rationale"},{"speaker":"[Bryan Boorstein]","startTime":1908.927,"endTime":1914.029,"body":"makes sense too, right? Like if you're doing"},{"speaker":"[Bryan Boorstein]","startTime":1914.069,"endTime":1918.911,"body":"strength work close to failure,"},{"speaker":"[Bryan Boorstein]","startTime":1914.069,"endTime":1918.911,"body":"then your rep speed is slowing down, your velocity"},{"speaker":"[Bryan Boorstein]","startTime":1919.331,"endTime":1924.713,"body":"of the concentric is slowing"},{"speaker":"[Bryan Boorstein]","startTime":1919.331,"endTime":1924.713,"body":"down. And so you you're losing explosiveness"},{"speaker":"[Bryan Boorstein]","startTime":1925.234,"endTime":1930.156,"body":"and force production, which"},{"speaker":"[Bryan Boorstein]","startTime":1925.234,"endTime":1930.156,"body":"are going to correlate super well into strength."},{"speaker":"[Bryan Boorstein]","startTime":1930.756,"endTime":1936.182,"body":"And when you're working closer"},{"speaker":"[Bryan Boorstein]","startTime":1930.756,"endTime":1936.182,"body":"in proximity to failure, for strength work,"},{"speaker":"[Bryan Boorstein]","startTime":1936.262,"endTime":1942.127,"body":"or I guess in general, you're"},{"speaker":"[Bryan Boorstein]","startTime":1936.262,"endTime":1942.127,"body":"inevitably going to incorporate some compensatory"},{"speaker":"[Bryan Boorstein]","startTime":1942.167,"endTime":1948.913,"body":"mechanisms. And so in strength,"},{"speaker":"[Bryan Boorstein]","startTime":1942.167,"endTime":1948.913,"body":"you definitely don't want that because you"},{"speaker":"[Bryan Boorstein]","startTime":1948.953,"endTime":1956.679,"body":"want to be reinforcing a"},{"speaker":"[Bryan Boorstein]","startTime":1948.953,"endTime":1956.679,"body":"movement pattern that is the optimal objective."},{"speaker":"[Bryan Boorstein]","startTime":1956.719,"endTime":1961.222,"body":"It'd be like if you were"},{"speaker":"[Bryan Boorstein]","startTime":1956.719,"endTime":1961.222,"body":"trying to do like a one rep max vertical jump,"},{"speaker":"[Bryan Boorstein]","startTime":1961.643,"endTime":1967.087,"body":"but you were somehow messing"},{"speaker":"[Bryan Boorstein]","startTime":1961.643,"endTime":1967.087,"body":"your technique up. and doing it suboptimally."},{"speaker":"[Bryan Boorstein]","startTime":1968.308,"endTime":1971.25,"body":"When you're doing strength"},{"speaker":"[Bryan Boorstein]","startTime":1968.308,"endTime":1971.25,"body":"work, you want to perform every single rep"},{"speaker":"[Bryan Boorstein]","startTime":1971.33,"endTime":1975.674,"body":"as optimally as you possibly"},{"speaker":"[Bryan Boorstein]","startTime":1971.33,"endTime":1975.674,"body":"can so that you're reinforcing the force production"},{"speaker":"[Bryan Boorstein]","startTime":1976.034,"endTime":1982.72,"body":"through that specific movement"},{"speaker":"[Bryan Boorstein]","startTime":1976.034,"endTime":1982.72,"body":"pattern. And so to me, the strength side was"},{"speaker":"[Bryan Boorstein]","startTime":1982.94,"endTime":1989.105,"body":"no surprise at all. When"},{"speaker":"[Bryan Boorstein]","startTime":1982.94,"endTime":1989.105,"body":"it came to the hypertrophy side, there's been"},{"speaker":"[Bryan Boorstein]","startTime":1989.385,"endTime":1994.109,"body":"so much recently in the literature"},{"speaker":"[Bryan Boorstein]","startTime":1989.385,"endTime":1994.109,"body":"and you can go, when I say recent, I mean the"},{"speaker":"[Bryan Boorstein]","startTime":1994.149,"endTime":2000.747,"body":"last... seven, eight years"},{"speaker":"[Bryan Boorstein]","startTime":1994.149,"endTime":2000.747,"body":"probably. But you can just look back to like"},{"speaker":"[Bryan Boorstein]","startTime":2000.767,"endTime":2005.291,"body":"when I first came out of"},{"speaker":"[Bryan Boorstein]","startTime":2000.767,"endTime":2005.291,"body":"CrossFit and I fell into the RP, Renaissance"},{"speaker":"[Bryan Boorstein]","startTime":2005.331,"endTime":2009.775,"body":"Periodization approach to"},{"speaker":"[Bryan Boorstein]","startTime":2005.331,"endTime":2009.775,"body":"training, where at the time Mike Isertel was,"},{"speaker":"[Bryan Boorstein]","startTime":2010.415,"endTime":2014.866,"body":"I mean, he was just following"},{"speaker":"[Bryan Boorstein]","startTime":2010.415,"endTime":2014.866,"body":"the research. He couldn't. exactly no better"},{"speaker":"[Bryan Boorstein]","startTime":2014.926,"endTime":2018.489,"body":"aside from maybe anecdote"},{"speaker":"[Bryan Boorstein]","startTime":2014.926,"endTime":2018.489,"body":"and understanding that like, hey, the research"},{"speaker":"[Bryan Boorstein]","startTime":2018.589,"endTime":2022.432,"body":"isn't necessarily in line"},{"speaker":"[Bryan Boorstein]","startTime":2018.589,"endTime":2022.432,"body":"with what I've experienced. But like he was"},{"speaker":"[Bryan Boorstein]","startTime":2022.472,"endTime":2025.834,"body":"following the research and"},{"speaker":"[Bryan Boorstein]","startTime":2022.472,"endTime":2025.834,"body":"there was the Brad Schoenfeld meta analysis"},{"speaker":"[Bryan Boorstein]","startTime":2025.854,"endTime":2031.698,"body":"that 45 sets was better than"},{"speaker":"[Bryan Boorstein]","startTime":2025.854,"endTime":2031.698,"body":"27, which was better than nine, which is just"},{"speaker":"[Bryan Boorstein]","startTime":2031.738,"endTime":2038.343,"body":"crazy on so many levels."},{"speaker":"[Bryan Boorstein]","startTime":2031.738,"endTime":2038.343,"body":"But there was that and there was a lot of research"},{"speaker":"[Bryan Boorstein]","startTime":2038.383,"endTime":2043.563,"body":"basically saying that you"},{"speaker":"[Bryan Boorstein]","startTime":2038.383,"endTime":2043.563,"body":"don't have to train to failure and you probably"},{"speaker":"[Bryan Boorstein]","startTime":2043.583,"endTime":2048.406,"body":"shouldn't train to failure."},{"speaker":"[Bryan Boorstein]","startTime":2043.583,"endTime":2048.406,"body":"But I think the thing that is often missed"},{"speaker":"[Bryan Boorstein]","startTime":2049.007,"endTime":2055.1710000000003,"body":"as this research has progressed"},{"speaker":"[Bryan Boorstein]","startTime":2049.007,"endTime":2055.1710000000003,"body":"in the years since it first came out is that"},{"speaker":"[Bryan Boorstein]","startTime":2055.691,"endTime":2058.9939999999997,"body":"there just kept being this"},{"speaker":"[Bryan Boorstein]","startTime":2055.691,"endTime":2058.9939999999997,"body":"repeated statement that you'd hear of like,"},{"speaker":"[Bryan Boorstein]","startTime":2059.594,"endTime":2062.857,"body":"why would you train to failure"},{"speaker":"[Bryan Boorstein]","startTime":2059.594,"endTime":2062.857,"body":"when you can get just as good results not training"},{"speaker":"[Bryan Boorstein]","startTime":2062.897,"endTime":2067.12,"body":"to failure? And the thing"},{"speaker":"[Bryan Boorstein]","startTime":2062.897,"endTime":2067.12,"body":"that people forget is that you have to do more"},{"speaker":"[Bryan Boorstein]","startTime":2067.1800000000003,"endTime":2073.051,"body":"volume for that equation"},{"speaker":"[Bryan Boorstein]","startTime":2067.1800000000003,"endTime":2073.051,"body":"to work out. And people just like somehow that"},{"speaker":"[Bryan Boorstein]","startTime":2073.071,"endTime":2077.615,"body":"just got lost in translation"},{"speaker":"[Bryan Boorstein]","startTime":2073.071,"endTime":2077.615,"body":"over the course of years. And so I literally"},{"speaker":"[Bryan Boorstein]","startTime":2077.655,"endTime":2081.558,"body":"have conversations with people"},{"speaker":"[Bryan Boorstein]","startTime":2077.655,"endTime":2081.558,"body":"in the comments and my DMs or on email or whatever"},{"speaker":"[Bryan Boorstein]","startTime":2081.878,"endTime":2086.082,"body":"that are literally saying"},{"speaker":"[Bryan Boorstein]","startTime":2081.878,"endTime":2086.082,"body":"that exact same thing. And I'm like, yes, but"},{"speaker":"[Bryan Boorstein]","startTime":2086.142,"endTime":2090.765,"body":"you are going to have to"},{"speaker":"[Bryan Boorstein]","startTime":2086.142,"endTime":2090.765,"body":"do four to five sets of an exercise instead"},{"speaker":"[Bryan Boorstein]","startTime":2090.805,"endTime":2095.389,"body":"of two sets because you want"},{"speaker":"[Bryan Boorstein]","startTime":2090.805,"endTime":2095.389,"body":"to keep three reps in reserve on each set."},{"speaker":"[Bryan Boorstein]","startTime":2095.729,"endTime":2100.313,"body":"And so now we have this opportunity"},{"speaker":"[Bryan Boorstein]","startTime":2095.729,"endTime":2100.313,"body":"cost associated, right? The opportunity cost"},{"speaker":"[Bryan Boorstein]","startTime":2100.373,"endTime":2105.421,"body":"of time. the opportunity"},{"speaker":"[Bryan Boorstein]","startTime":2100.373,"endTime":2105.421,"body":"cost of man, I call them the Zach actually"},{"speaker":"[Bryan Boorstein]","startTime":2105.441,"endTime":2109.805,"body":"coined this term, but the"},{"speaker":"[Bryan Boorstein]","startTime":2105.441,"endTime":2109.805,"body":"the the amount of unrax. And so unrax is a"},{"speaker":"[Bryan Boorstein]","startTime":2109.845,"endTime":2113.268,"body":"term that's often referred"},{"speaker":"[Bryan Boorstein]","startTime":2109.845,"endTime":2113.268,"body":"to like deadlifts or back squats, like you're"},{"speaker":"[Bryan Boorstein]","startTime":2113.288,"endTime":2118.072,"body":"having to unrack the bar"},{"speaker":"[Bryan Boorstein]","startTime":2113.288,"endTime":2118.072,"body":"and like, but it's, it's an analogy for having"},{"speaker":"[Bryan Boorstein]","startTime":2118.112,"endTime":2125.339,"body":"to psychologically mentally"},{"speaker":"[Bryan Boorstein]","startTime":2118.112,"endTime":2125.339,"body":"focus and bring it to each set. And so an unrack"},{"speaker":"[Bryan Boorstein]","startTime":2125.379,"endTime":2128.241,"body":"could be like a set of T"},{"speaker":"[Bryan Boorstein]","startTime":2125.379,"endTime":2128.241,"body":"bar rows to like, it doesn't really matter."},{"speaker":"[Bryan Boorstein]","startTime":2128.562,"endTime":2133.985,"body":"but to have to go in there"},{"speaker":"[Bryan Boorstein]","startTime":2128.562,"endTime":2133.985,"body":"and mentally focus and get in the zone for"},{"speaker":"[Bryan Boorstein]","startTime":2134.025,"endTime":2139.948,"body":"four to five sets instead"},{"speaker":"[Bryan Boorstein]","startTime":2134.025,"endTime":2139.948,"body":"of just having to do it twice, it just, for"},{"speaker":"[Bryan Boorstein]","startTime":2140.008,"endTime":2143.75,"body":"me, it never made sense because"},{"speaker":"[Bryan Boorstein]","startTime":2140.008,"endTime":2143.75,"body":"I could do an additional two reps in that one"},{"speaker":"[Bryan Boorstein]","startTime":2143.81,"endTime":2147.772,"body":"set or I could stop two reps"},{"speaker":"[Bryan Boorstein]","startTime":2143.81,"endTime":2147.772,"body":"shy but have to do that four more times. And"},{"speaker":"[Bryan Boorstein]","startTime":2147.872,"endTime":2150.314,"body":"like by the time you've gotten"},{"speaker":"[Bryan Boorstein]","startTime":2147.872,"endTime":2150.314,"body":"to the point where you're two or three reps"},{"speaker":"[Bryan Boorstein]","startTime":2150.334,"endTime":2154.276,"body":"shy of failure, you've already"},{"speaker":"[Bryan Boorstein]","startTime":2150.334,"endTime":2154.276,"body":"worked really hard. So an additional 10 or"},{"speaker":"[Bryan Boorstein]","startTime":2154.316,"endTime":2158.861,"body":"15 seconds of time for you"},{"speaker":"[Bryan Boorstein]","startTime":2154.316,"endTime":2158.861,"body":"to commit in there. to get more out of your"},{"speaker":"[Bryan Boorstein]","startTime":2158.921,"endTime":2164.915,"body":"set. It always seemed, at"},{"speaker":"[Bryan Boorstein]","startTime":2158.921,"endTime":2164.915,"body":"least for me, to be a better ROI opportunity"},{"speaker":"[Bryan Boorstein]","startTime":2164.935,"endTime":2167.421,"body":"cost or whatever. So yeah,"},{"speaker":"[Bryan Boorstein]","startTime":2164.935,"endTime":2167.421,"body":"curious on your thoughts there."},{"speaker":"[Aaron Straker]","startTime":2168.336,"endTime":2173.299,"body":"Yeah, I mean everything you"},{"speaker":"[Aaron Straker]","startTime":2168.336,"endTime":2173.299,"body":"said I agree with completely there's like the"},{"speaker":"[Aaron Straker]","startTime":2174.62,"endTime":2180.004,"body":"and and I and I don't want"},{"speaker":"[Aaron Straker]","startTime":2174.62,"endTime":2180.004,"body":"to borrow like too much from the man Chris"},{"speaker":"[Aaron Straker]","startTime":2180.044,"endTime":2184.067,"body":"Beardsley kind of principles"},{"speaker":"[Aaron Straker]","startTime":2180.044,"endTime":2184.067,"body":"with like Heneman size principle Which essentially"},{"speaker":"[Aaron Straker]","startTime":2184.567,"endTime":2189.451,"body":"states that we have you know,"},{"speaker":"[Aaron Straker]","startTime":2184.567,"endTime":2189.451,"body":"you have motor units that control different"},{"speaker":"[Aaron Straker]","startTime":2189.871,"endTime":2196.315,"body":"varying sizes of Muscle fibers"},{"speaker":"[Aaron Straker]","startTime":2189.871,"endTime":2196.315,"body":"and that like you're gonna use your small motor"},{"speaker":"[Aaron Straker]","startTime":2197.152,"endTime":2200.613,"body":"units first when you're doing"},{"speaker":"[Aaron Straker]","startTime":2197.152,"endTime":2200.613,"body":"like your lighter reps or non as challenging"},{"speaker":"[Aaron Straker]","startTime":2200.673,"endTime":2204.334,"body":"reps and then as the reps get"},{"speaker":"[Aaron Straker]","startTime":2200.673,"endTime":2204.334,"body":"more and more challenging and you have to put"},{"speaker":"[Aaron Straker]","startTime":2204.354,"endTime":2208.695,"body":"you know, put in more and more"},{"speaker":"[Aaron Straker]","startTime":2204.354,"endTime":2208.695,"body":"effort you recruit the larger and larger motor"},{"speaker":"[Aaron Straker]","startTime":2208.775,"endTime":2213.016,"body":"units until you know eventually"},{"speaker":"[Aaron Straker]","startTime":2208.775,"endTime":2213.016,"body":"pull on like the largest motor unit you have"},{"speaker":"[Aaron Straker]","startTime":2213.076,"endTime":2219.258,"body":"to put is to recruit as many"},{"speaker":"[Aaron Straker]","startTime":2213.076,"endTime":2219.258,"body":"fibers as you know, your physiology has within"},{"speaker":"[Aaron Straker]","startTime":2219.278,"endTime":2225.099,"body":"that muscle to move that load"},{"speaker":"[Aaron Straker]","startTime":2219.278,"endTime":2225.099,"body":"and That is where you know, the most effective"},{"speaker":"[Aaron Straker]","startTime":2225.139,"endTime":2230.95,"body":"hypertrophy comes from If you're"},{"speaker":"[Aaron Straker]","startTime":2225.139,"endTime":2230.95,"body":"doing your five sets and you're getting to"},{"speaker":"[Aaron Straker]","startTime":2231.291,"endTime":2236.655,"body":"whatever, 70% of that motor"},{"speaker":"[Aaron Straker]","startTime":2231.291,"endTime":2236.655,"body":"unit recruitment, you're gonna set three, you"},{"speaker":"[Aaron Straker]","startTime":2236.675,"endTime":2240.658,"body":"go back, you have to work through"},{"speaker":"[Aaron Straker]","startTime":2236.675,"endTime":2240.658,"body":"the small ones again, then into the medium"},{"speaker":"[Aaron Straker]","startTime":2240.738,"endTime":2243.4,"body":"ones, set four, you're working"},{"speaker":"[Aaron Straker]","startTime":2240.738,"endTime":2243.4,"body":"through the small ones again to get into the"},{"speaker":"[Aaron Straker]","startTime":2243.44,"endTime":2249.525,"body":"medium ones. As opposed to"},{"speaker":"[Aaron Straker]","startTime":2243.44,"endTime":2249.525,"body":"if you do two all out balls to the wall sets"},{"speaker":"[Aaron Straker]","startTime":2249.605,"endTime":2255.442,"body":"and you're only working through"},{"speaker":"[Aaron Straker]","startTime":2249.605,"endTime":2255.442,"body":"those progressions. to get to what ultimately"},{"speaker":"[Aaron Straker]","startTime":2255.602,"endTime":2260.948,"body":"is going to be the most beneficial"},{"speaker":"[Aaron Straker]","startTime":2255.602,"endTime":2260.948,"body":"is using those very large ones and again Coming"},{"speaker":"[Aaron Straker]","startTime":2260.988,"endTime":2267.596,"body":"back to what I opened with"},{"speaker":"[Aaron Straker]","startTime":2260.988,"endTime":2267.596,"body":"using a maximal effort Is what seems to be"},{"speaker":"[Aaron Straker]","startTime":2268.096,"endTime":2269.778,"body":"most hypertrophic for"},{"speaker":"[Bryan Boorstein]","startTime":2269.978,"endTime":2271.738,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":2270.259,"endTime":2270.779,"body":"the majority?"},{"speaker":"[Bryan Boorstein]","startTime":2271.778,"endTime":2274.899,"body":"Yeah, no, that's really well"},{"speaker":"[Bryan Boorstein]","startTime":2271.778,"endTime":2274.899,"body":"said. And then on the point of the Henneman"},{"speaker":"[Bryan Boorstein]","startTime":2274.919,"endTime":2280.48,"body":"size principle, one of the"},{"speaker":"[Bryan Boorstein]","startTime":2274.919,"endTime":2280.48,"body":"interesting and, again, not surprising pieces"},{"speaker":"[Bryan Boorstein]","startTime":2280.601,"endTime":2286.322,"body":"of this meta regression that"},{"speaker":"[Bryan Boorstein]","startTime":2280.601,"endTime":2286.322,"body":"I took away from it is the idea that if you're"},{"speaker":"[Bryan Boorstein]","startTime":2286.362,"endTime":2291.023,"body":"picking a heavier weight"},{"speaker":"[Bryan Boorstein]","startTime":2286.362,"endTime":2291.023,"body":"for hypertrophy, say like a set of six to eight"},{"speaker":"[Bryan Boorstein]","startTime":2291.083,"endTime":2297.285,"body":"reps, you're essentially"},{"speaker":"[Bryan Boorstein]","startTime":2291.083,"endTime":2297.285,"body":"recruiting all of those big motor units from"},{"speaker":"[Bryan Boorstein]","startTime":2297.345,"endTime":2301.83,"body":"the very beginning. So when"},{"speaker":"[Bryan Boorstein]","startTime":2297.345,"endTime":2301.83,"body":"you look at that meta regression, there was"},{"speaker":"[Bryan Boorstein]","startTime":2301.91,"endTime":2308.892,"body":"actually much more rationale"},{"speaker":"[Bryan Boorstein]","startTime":2301.91,"endTime":2308.892,"body":"and justification for stopping somewhat shy"},{"speaker":"[Bryan Boorstein]","startTime":2308.932,"endTime":2313.054,"body":"of failure if you're doing"},{"speaker":"[Bryan Boorstein]","startTime":2308.932,"endTime":2313.054,"body":"these low rep five to eight rep sets of movements,"},{"speaker":"[Bryan Boorstein]","startTime":2313.394,"endTime":2317.535,"body":"because from the get go,"},{"speaker":"[Bryan Boorstein]","startTime":2313.394,"endTime":2317.535,"body":"your body is having to recruit all of the motor"},{"speaker":"[Bryan Boorstein]","startTime":2317.615,"endTime":2322.857,"body":"units. But essentially as"},{"speaker":"[Bryan Boorstein]","startTime":2317.615,"endTime":2322.857,"body":"you get into the further and higher, higher"},{"speaker":"[Bryan Boorstein]","startTime":2322.917,"endTime":2328.018,"body":"reps, it becomes more and"},{"speaker":"[Bryan Boorstein]","startTime":2322.917,"endTime":2328.018,"body":"more important for you to go to the point of"},{"speaker":"[Bryan Boorstein]","startTime":2328.058,"endTime":2332.7,"body":"failure or get closer to"},{"speaker":"[Bryan Boorstein]","startTime":2328.058,"endTime":2332.7,"body":"failure to get the full result. And then that"},{"speaker":"[Bryan Boorstein]","startTime":2332.88,"endTime":2337.522,"body":"also comes with the ambiguity"},{"speaker":"[Bryan Boorstein]","startTime":2332.88,"endTime":2337.522,"body":"of, are you actually at failure when you're"},{"speaker":"[Bryan Boorstein]","startTime":2337.542,"endTime":2341.424,"body":"doing higher reps? Because"},{"speaker":"[Bryan Boorstein]","startTime":2337.542,"endTime":2341.424,"body":"I know, shit, I've been training 25 years and"},{"speaker":"[Bryan Boorstein]","startTime":2341.444,"endTime":2344.506,"body":"there's still times where"},{"speaker":"[Bryan Boorstein]","startTime":2341.444,"endTime":2344.506,"body":"I'm doing a set of 20 rep leg extensions or"},{"speaker":"[Bryan Boorstein]","startTime":2344.546,"endTime":2348.307,"body":"something. And I'm like,"},{"speaker":"[Bryan Boorstein]","startTime":2344.546,"endTime":2348.307,"body":"am I really at failure or does this just burn"},{"speaker":"[Bryan Boorstein]","startTime":2348.347,"endTime":2354.054,"body":"so bad that I just really,"},{"speaker":"[Bryan Boorstein]","startTime":2348.347,"endTime":2354.054,"body":"really, really wanna stop? And so. So this"},{"speaker":"[Bryan Boorstein]","startTime":2354.094,"endTime":2359.516,"body":"is like another reason why"},{"speaker":"[Bryan Boorstein]","startTime":2354.094,"endTime":2359.516,"body":"I personally love the five to 10 rep range"},{"speaker":"[Bryan Boorstein]","startTime":2359.556,"endTime":2365.118,"body":"for so many things, because"},{"speaker":"[Bryan Boorstein]","startTime":2359.556,"endTime":2365.118,"body":"you can more accurately assess your RIR. You"},{"speaker":"[Bryan Boorstein]","startTime":2365.158,"endTime":2370.16,"body":"can get more without having"},{"speaker":"[Bryan Boorstein]","startTime":2365.158,"endTime":2370.16,"body":"to go all the way to failure, or you can just"},{"speaker":"[Bryan Boorstein]","startTime":2370.2,"endTime":2373.221,"body":"go all the way to failure"},{"speaker":"[Bryan Boorstein]","startTime":2370.2,"endTime":2373.221,"body":"and you're gonna be more accurate doing it."},{"speaker":"[Bryan Boorstein]","startTime":2374.022,"endTime":2376.923,"body":"And then when you're doing"},{"speaker":"[Bryan Boorstein]","startTime":2374.022,"endTime":2376.923,"body":"the high rep sets, like Erin said, you're just,"},{"speaker":"[Bryan Boorstein]","startTime":2377.243,"endTime":2381.305,"body":"you're having to go through"},{"speaker":"[Bryan Boorstein]","startTime":2377.243,"endTime":2381.305,"body":"all of these ineffective reps, if you wanna"},{"speaker":"[Bryan Boorstein]","startTime":2381.325,"endTime":2386.225,"body":"say that, non-stimulative"},{"speaker":"[Bryan Boorstein]","startTime":2381.325,"endTime":2386.225,"body":"reps. to get to the reps that are actually"},{"speaker":"[Bryan Boorstein]","startTime":2386.266,"endTime":2390.171,"body":"gonna matter and move the"},{"speaker":"[Bryan Boorstein]","startTime":2386.266,"endTime":2390.171,"body":"needle. So I thought that was kind of an interesting"},{"speaker":"[Bryan Boorstein]","startTime":2390.231,"endTime":2391.593,"body":"caveat or piece there as"},{"speaker":"[Bryan Boorstein]","startTime":2390.231,"endTime":2391.593,"body":"well."},{"speaker":"[Aaron Straker]","startTime":2393.096,"endTime":2400.46,"body":"Yeah, the thing that you said"},{"speaker":"[Aaron Straker]","startTime":2393.096,"endTime":2400.46,"body":"was the ambiguity of failure as reps get higher"},{"speaker":"[Aaron Straker]","startTime":2400.6,"endTime":2406.623,"body":"because you effectively have"},{"speaker":"[Aaron Straker]","startTime":2400.6,"endTime":2406.623,"body":"your, you have your mind, right? Like for example,"},{"speaker":"[Aaron Straker]","startTime":2406.643,"endTime":2412.866,"body":"like yesterday I have some"},{"speaker":"[Aaron Straker]","startTime":2406.643,"endTime":2412.866,"body":"cable upright rows, right? And then I have"},{"speaker":"[Aaron Straker]","startTime":2412.906,"endTime":2417.729,"body":"like a run the stack kind of"},{"speaker":"[Aaron Straker]","startTime":2412.906,"endTime":2417.729,"body":"set, you know, drop set essentially. Your brain"},{"speaker":"[Aaron Straker]","startTime":2417.769,"endTime":2420.27,"body":"is screaming at you, just like"},{"speaker":"[Aaron Straker]","startTime":2417.769,"endTime":2420.27,"body":"put the weight down, put the weight down, put"},{"speaker":"[Aaron Straker]","startTime":2420.29,"endTime":2424.452,"body":"the weight down, right? Just"},{"speaker":"[Aaron Straker]","startTime":2420.29,"endTime":2424.452,"body":"quit it. you can still perform those reps,"},{"speaker":"[Aaron Straker]","startTime":2424.492,"endTime":2429.453,"body":"but it just feels horrendous,"},{"speaker":"[Aaron Straker]","startTime":2424.492,"endTime":2429.453,"body":"right? Like the metabolite buildup and everything."},{"speaker":"[Aaron Straker]","startTime":2429.473,"endTime":2436.415,"body":"And it is when as set, or excuse"},{"speaker":"[Aaron Straker]","startTime":2429.473,"endTime":2436.415,"body":"me, as reps get higher, it introduces the,"},{"speaker":"[Aaron Straker]","startTime":2436.955,"endTime":2443.797,"body":"I guess, the human limiting"},{"speaker":"[Aaron Straker]","startTime":2436.955,"endTime":2443.797,"body":"factor of the brain into discomfort. Whereas"},{"speaker":"[Aaron Straker]","startTime":2443.857,"endTime":2447.898,"body":"if you're training in like"},{"speaker":"[Aaron Straker]","startTime":2443.857,"endTime":2447.898,"body":"a six to eight or whatever, it's like, I'm"},{"speaker":"[Aaron Straker]","startTime":2447.938,"endTime":2451.579,"body":"giving it all I got. It doesn't"},{"speaker":"[Aaron Straker]","startTime":2447.938,"endTime":2451.579,"body":"really burn, but the weight's just not moving"},{"speaker":"[Aaron Straker]","startTime":2451.799,"endTime":2456.664,"body":"sort of thing. as it's more"},{"speaker":"[Aaron Straker]","startTime":2451.799,"endTime":2456.664,"body":"closer to what we could say is like a strength"},{"speaker":"[Aaron Straker]","startTime":2457.105,"endTime":2457.867,"body":"sort of range."},{"speaker":"[Bryan Boorstein]","startTime":2458.73,"endTime":2460.07,"body":"Yeah, but still hypertrophic."},{"speaker":"[Aaron Straker]","startTime":2460.535,"endTime":2460.745,"body":"Yes."},{"speaker":"[Bryan Boorstein]","startTime":2461.351,"endTime":2464.812,"body":"Yeah, so to like, to your"},{"speaker":"[Bryan Boorstein]","startTime":2461.351,"endTime":2464.812,"body":"point of the higher rep stuff, one of the things"},{"speaker":"[Bryan Boorstein]","startTime":2464.832,"endTime":2470.214,"body":"that I find really bothersome"},{"speaker":"[Bryan Boorstein]","startTime":2464.832,"endTime":2470.214,"body":"about higher reps is that like, I can be performing"},{"speaker":"[Bryan Boorstein]","startTime":2470.234,"endTime":2474.076,"body":"the reps in a certain manner."},{"speaker":"[Bryan Boorstein]","startTime":2470.234,"endTime":2474.076,"body":"So call it like that confident press on the"},{"speaker":"[Bryan Boorstein]","startTime":2474.116,"endTime":2477.618,"body":"gas pedal. So we're not trying"},{"speaker":"[Bryan Boorstein]","startTime":2474.116,"endTime":2477.618,"body":"to like explode and like floor it like gone"},{"speaker":"[Bryan Boorstein]","startTime":2477.638,"endTime":2481.959,"body":"in 60 seconds style. We're"},{"speaker":"[Bryan Boorstein]","startTime":2477.638,"endTime":2481.959,"body":"just confidently pressing on the gas pedal,"},{"speaker":"[Bryan Boorstein]","startTime":2481.999,"endTime":2486.201,"body":"right? But when you get up"},{"speaker":"[Bryan Boorstein]","startTime":2481.999,"endTime":2486.201,"body":"to those, say, say you get to 18 reps of upright"},{"speaker":"[Bryan Boorstein]","startTime":2486.241,"endTime":2490.552,"body":"rows. and you're confidently"},{"speaker":"[Bryan Boorstein]","startTime":2486.241,"endTime":2490.552,"body":"pressing the gas pedal. Well, now your rep"},{"speaker":"[Bryan Boorstein]","startTime":2490.592,"endTime":2495.757,"body":"speed is starting to slow"},{"speaker":"[Bryan Boorstein]","startTime":2490.592,"endTime":2495.757,"body":"down. However, if you just decide like, well,"},{"speaker":"[Bryan Boorstein]","startTime":2495.817,"endTime":2498.699,"body":"now I'm gonna start exploding"},{"speaker":"[Bryan Boorstein]","startTime":2495.817,"endTime":2498.699,"body":"from the bottom. And I'm not talking about"},{"speaker":"[Bryan Boorstein]","startTime":2498.979,"endTime":2502.562,"body":"using momentum or anything"},{"speaker":"[Bryan Boorstein]","startTime":2498.979,"endTime":2502.562,"body":"like that. I'm just saying you initiate your"},{"speaker":"[Bryan Boorstein]","startTime":2502.602,"endTime":2506.525,"body":"reps slightly differently"},{"speaker":"[Bryan Boorstein]","startTime":2502.602,"endTime":2506.525,"body":"than you were before. Suddenly there's no more"},{"speaker":"[Bryan Boorstein]","startTime":2506.565,"endTime":2510.048,"body":"slow rep speed. You're just"},{"speaker":"[Bryan Boorstein]","startTime":2506.565,"endTime":2510.048,"body":"like back to having zero. You're back to like"},{"speaker":"[Bryan Boorstein]","startTime":2510.068,"endTime":2515.007,"body":"the start of the set, you"},{"speaker":"[Bryan Boorstein]","startTime":2510.068,"endTime":2515.007,"body":"know? So... So the precision and the manner"},{"speaker":"[Bryan Boorstein]","startTime":2515.087,"endTime":2519.37,"body":"in which you perform the"},{"speaker":"[Bryan Boorstein]","startTime":2515.087,"endTime":2519.37,"body":"reps also is more critical as the reps get"},{"speaker":"[Bryan Boorstein]","startTime":2519.43,"endTime":2522.893,"body":"higher. Whereas like you"},{"speaker":"[Bryan Boorstein]","startTime":2519.43,"endTime":2522.893,"body":"were saying, when they're lower reps, you're"},{"speaker":"[Bryan Boorstein]","startTime":2522.933,"endTime":2526.655,"body":"giving it everything you"},{"speaker":"[Bryan Boorstein]","startTime":2522.933,"endTime":2526.655,"body":"have from the beginning. And even if you were"},{"speaker":"[Bryan Boorstein]","startTime":2526.695,"endTime":2530.258,"body":"doing a confident press on"},{"speaker":"[Bryan Boorstein]","startTime":2526.695,"endTime":2530.258,"body":"the gas pedal on the hack squat, and then you"},{"speaker":"[Bryan Boorstein]","startTime":2530.278,"endTime":2534.401,"body":"get tired and you're like,"},{"speaker":"[Bryan Boorstein]","startTime":2530.278,"endTime":2534.401,"body":"this rep I'm gonna explode up. It's like, and"},{"speaker":"[Bryan Boorstein]","startTime":2534.481,"endTime":2537.723,"body":"not really much changes."},{"speaker":"[Bryan Boorstein]","startTime":2534.481,"endTime":2537.723,"body":"You're still kind of working as hard as you"},{"speaker":"[Bryan Boorstein]","startTime":2537.743,"endTime":2542.5,"body":"can. So I think it's kind"},{"speaker":"[Bryan Boorstein]","startTime":2537.743,"endTime":2542.5,"body":"of like a safety net. as well when you're training"},{"speaker":"[Bryan Boorstein]","startTime":2542.52,"endTime":2548.414,"body":"in those lower rep ranges."},{"speaker":"[Bryan Boorstein]","startTime":2542.52,"endTime":2548.414,"body":"It just mitigates the likelihood that you might"},{"speaker":"[Bryan Boorstein]","startTime":2548.474,"endTime":2549.977,"body":"be not working hard enough."},{"speaker":"[Aaron Straker]","startTime":2552.084,"endTime":2556.965,"body":"Yeah, I agree there. I wanna"},{"speaker":"[Aaron Straker]","startTime":2552.084,"endTime":2556.965,"body":"kinda steer the conversation a little bit back"},{"speaker":"[Aaron Straker]","startTime":2556.985,"endTime":2561.906,"body":"towards some of the findings"},{"speaker":"[Aaron Straker]","startTime":2556.985,"endTime":2561.906,"body":"from the meta regression. And something that"},{"speaker":"[Aaron Straker]","startTime":2562.206,"endTime":2567.888,"body":"I think is really, at first"},{"speaker":"[Aaron Straker]","startTime":2562.206,"endTime":2567.888,"body":"when I read it, it was, I was like, okay, I"},{"speaker":"[Aaron Straker]","startTime":2568.508,"endTime":2571.889,"body":"mean, so basically the term"},{"speaker":"[Aaron Straker]","startTime":2568.508,"endTime":2571.889,"body":"nonlinear, right, it is used in the title,"},{"speaker":"[Aaron Straker]","startTime":2572.829,"endTime":2577.25,"body":"or the description of it. And"},{"speaker":"[Aaron Straker]","startTime":2572.829,"endTime":2577.25,"body":"it really takes the main graph that they kind"},{"speaker":"[Aaron Straker]","startTime":2577.27,"endTime":2580.971,"body":"of like, put in the Instagram"},{"speaker":"[Aaron Straker]","startTime":2577.27,"endTime":2580.971,"body":"post and sort of thing to really identify that."},{"speaker":"[Aaron Straker]","startTime":2581.44,"endTime":2589.927,"body":"because it does appear that"},{"speaker":"[Aaron Straker]","startTime":2581.44,"endTime":2589.927,"body":"as you get into sub RIR, sub zero RIR, which"},{"speaker":"[Aaron Straker]","startTime":2589.947,"endTime":2594.972,"body":"would be like intensity techniques"},{"speaker":"[Aaron Straker]","startTime":2589.947,"endTime":2594.972,"body":"taken to act, or what they, I guess let me"},{"speaker":"[Aaron Straker]","startTime":2594.992,"endTime":2598.575,"body":"back up. One thing that I pulled"},{"speaker":"[Aaron Straker]","startTime":2594.992,"endTime":2598.575,"body":"out of the meta-aggression that I really liked"},{"speaker":"[Aaron Straker]","startTime":2598.635,"endTime":2605.041,"body":"is they made clear categorizations"},{"speaker":"[Aaron Straker]","startTime":2598.635,"endTime":2605.041,"body":"of how they would kind of group the studies"},{"speaker":"[Aaron Straker]","startTime":2605.101,"endTime":2611.244,"body":"and effectively weight them."},{"speaker":"[Aaron Straker]","startTime":2605.101,"endTime":2611.244,"body":"And then, I'll just actually read what I have"},{"speaker":"[Aaron Straker]","startTime":2611.284,"endTime":2622.067,"body":"here. So they basically assigned"},{"speaker":"[Aaron Straker]","startTime":2611.284,"endTime":2622.067,"body":"an RIR of negative one to the sets where people"},{"speaker":"[Aaron Straker]","startTime":2622.107,"endTime":2627.448,"body":"were taken, you know, to actual"},{"speaker":"[Aaron Straker]","startTime":2622.107,"endTime":2627.448,"body":"concentric failure or, you know, momentary"},{"speaker":"[Aaron Straker]","startTime":2627.488,"endTime":2633.87,"body":"muscular failure or you actually"},{"speaker":"[Aaron Straker]","startTime":2627.488,"endTime":2633.87,"body":"failed to achieve the next rep. This is different"},{"speaker":"[Aaron Straker]","startTime":2633.89,"endTime":2639.544,"body":"than like, hey, I just grinded"},{"speaker":"[Aaron Straker]","startTime":2633.89,"endTime":2639.544,"body":"that last rep of the leg press out. I know"},{"speaker":"[Aaron Straker]","startTime":2639.604,"endTime":2645.368,"body":"I don't have another one left."},{"speaker":"[Aaron Straker]","startTime":2639.604,"endTime":2645.368,"body":"That would be an RIR of zero. The example of,"},{"speaker":"[Aaron Straker]","startTime":2645.428,"endTime":2649.671,"body":"hey, I know I don't have another"},{"speaker":"[Aaron Straker]","startTime":2645.428,"endTime":2649.671,"body":"one left. I'm gonna try anyway. They would"},{"speaker":"[Aaron Straker]","startTime":2649.711,"endTime":2654.254,"body":"put that as like an RIR of"},{"speaker":"[Aaron Straker]","startTime":2649.711,"endTime":2654.254,"body":"negative one, right? The interesting thing"},{"speaker":"[Aaron Straker]","startTime":2654.595,"endTime":2658.698,"body":"to me is it seems that with"},{"speaker":"[Aaron Straker]","startTime":2654.595,"endTime":2658.698,"body":"that like kind of negative one or things taken"},{"speaker":"[Aaron Straker]","startTime":2658.718,"endTime":2664.261,"body":"essentially like a past failure,"},{"speaker":"[Aaron Straker]","startTime":2658.718,"endTime":2664.261,"body":"the line kind of hockey sticks at the end where"},{"speaker":"[Aaron Straker]","startTime":2664.281,"endTime":2669.778,"body":"it appears that you get like"},{"speaker":"[Aaron Straker]","startTime":2664.281,"endTime":2669.778,"body":"more hypertrophy. appears, right, I'm making,"},{"speaker":"[Aaron Straker]","startTime":2670.218,"endTime":2673.963,"body":"trying to make sure I'm not"},{"speaker":"[Aaron Straker]","startTime":2670.218,"endTime":2673.963,"body":"speaking conclusively here, it appears that"},{"speaker":"[Aaron Straker]","startTime":2674.023,"endTime":2679.349,"body":"your hypertrophy, you know,"},{"speaker":"[Aaron Straker]","startTime":2674.023,"endTime":2679.349,"body":"upticks as failure and past failure, which"},{"speaker":"[Aaron Straker]","startTime":2679.369,"endTime":2684.715,"body":"would in fact be intensity"},{"speaker":"[Aaron Straker]","startTime":2679.369,"endTime":2684.715,"body":"techniques and sort of things, sort of things"},{"speaker":"[Aaron Straker]","startTime":2684.955,"endTime":2685.555,"body":"are applied."},{"speaker":"[Bryan Boorstein]","startTime":2687.678,"endTime":2691.742,"body":"Yeah, no, I mean, that's"},{"speaker":"[Bryan Boorstein]","startTime":2687.678,"endTime":2691.742,"body":"such a really good point. I'm actually curious"},{"speaker":"[Bryan Boorstein]","startTime":2691.782,"endTime":2697.486,"body":"though, anecdotally, like"},{"speaker":"[Bryan Boorstein]","startTime":2691.782,"endTime":2697.486,"body":"how often are you actually going to negative"},{"speaker":"[Bryan Boorstein]","startTime":2697.627,"endTime":2703.371,"body":"one RIR? Like, like you,"},{"speaker":"[Bryan Boorstein]","startTime":2697.627,"endTime":2703.371,"body":"I, I know when I train and I say I'm going"},{"speaker":"[Bryan Boorstein]","startTime":2703.411,"endTime":2710.097,"body":"to zero RIR, I'm almost always"},{"speaker":"[Bryan Boorstein]","startTime":2703.411,"endTime":2710.097,"body":"completing a rep and feeling like there's very"},{"speaker":"[Bryan Boorstein]","startTime":2710.137,"endTime":2713.159,"body":"little chance that I would"},{"speaker":"[Bryan Boorstein]","startTime":2710.137,"endTime":2713.159,"body":"be able to complete the next one. And I feel"},{"speaker":"[Bryan Boorstein]","startTime":2713.199,"endTime":2717.53,"body":"confident in that after this"},{"speaker":"[Bryan Boorstein]","startTime":2713.199,"endTime":2717.53,"body":"many years of training. but very rarely, especially"},{"speaker":"[Bryan Boorstein]","startTime":2717.57,"endTime":2724.793,"body":"on compound movements, am"},{"speaker":"[Bryan Boorstein]","startTime":2717.57,"endTime":2724.793,"body":"I going to try another rep afterwards? Whereas"},{"speaker":"[Bryan Boorstein]","startTime":2724.853,"endTime":2727.495,"body":"I think it's different on"},{"speaker":"[Bryan Boorstein]","startTime":2724.853,"endTime":2727.495,"body":"like a movement where you're going into partials"},{"speaker":"[Bryan Boorstein]","startTime":2727.535,"endTime":2730.216,"body":"because then you know that"},{"speaker":"[Bryan Boorstein]","startTime":2727.535,"endTime":2730.216,"body":"you failed and then you try another one and"},{"speaker":"[Bryan Boorstein]","startTime":2730.256,"endTime":2733.497,"body":"it's just a partial rep and"},{"speaker":"[Bryan Boorstein]","startTime":2730.256,"endTime":2733.497,"body":"then you try another and it's another partial."},{"speaker":"[Bryan Boorstein]","startTime":2733.797,"endTime":2736.879,"body":"So in those ones, you're"},{"speaker":"[Bryan Boorstein]","startTime":2733.797,"endTime":2736.879,"body":"going to negative six or negative seven or"},{"speaker":"[Bryan Boorstein]","startTime":2736.899,"endTime":2741.301,"body":"whatever the denotation would"},{"speaker":"[Bryan Boorstein]","startTime":2736.899,"endTime":2741.301,"body":"be. But yeah, for compound movements, like"},{"speaker":"[Bryan Boorstein]","startTime":2741.341,"endTime":2745.681,"body":"how often do you actually"},{"speaker":"[Bryan Boorstein]","startTime":2741.341,"endTime":2745.681,"body":"make a rep? think it's zero and then go down"},{"speaker":"[Bryan Boorstein]","startTime":2745.722,"endTime":2746.49,"body":"and attempt another one."},{"speaker":"[Aaron Straker]","startTime":2747.884,"endTime":2752.967,"body":"For compounds, very rarely."},{"speaker":"[Aaron Straker]","startTime":2747.884,"endTime":2752.967,"body":"And that's what the next point I was gonna"},{"speaker":"[Aaron Straker]","startTime":2752.987,"endTime":2759.092,"body":"bring it into is when we have"},{"speaker":"[Aaron Straker]","startTime":2752.987,"endTime":2759.092,"body":"these meta-regression studies and those sorts"},{"speaker":"[Aaron Straker]","startTime":2759.112,"endTime":2764.456,"body":"of things, I think, as with"},{"speaker":"[Aaron Straker]","startTime":2759.112,"endTime":2764.456,"body":"so many things, it's really, it's difficult,"},{"speaker":"[Aaron Straker]","startTime":2764.737,"endTime":2768.94,"body":"and then interpreting it is"},{"speaker":"[Aaron Straker]","startTime":2764.737,"endTime":2768.94,"body":"difficult, and many people drop the ball there."},{"speaker":"[Aaron Straker]","startTime":2768.96,"endTime":2772.423,"body":"And one thing that I wanted"},{"speaker":"[Aaron Straker]","startTime":2768.96,"endTime":2772.423,"body":"to really make sure we brought up is there's"},{"speaker":"[Aaron Straker]","startTime":2772.443,"endTime":2777.147,"body":"a time and a place. Right?"},{"speaker":"[Aaron Straker]","startTime":2772.443,"endTime":2777.147,"body":"So when I'm doing any, any lateral delt movement"},{"speaker":"[Aaron Straker]","startTime":2777.187,"endTime":2782.752,"body":"sort of thing is 90% of the"},{"speaker":"[Aaron Straker]","startTime":2777.187,"endTime":2782.752,"body":"time is going to be, I don't think I got another"},{"speaker":"[Aaron Straker]","startTime":2782.793,"endTime":2787.257,"body":"rep, but I'm going to try."},{"speaker":"[Aaron Straker]","startTime":2782.793,"endTime":2787.257,"body":"And then I'm going to move into partials for"},{"speaker":"[Aaron Straker]","startTime":2787.677,"endTime":2794.825,"body":"body parts that I purposefully"},{"speaker":"[Aaron Straker]","startTime":2787.677,"endTime":2794.825,"body":"do lower volume on biceps and triceps. Everything"},{"speaker":"[Aaron Straker]","startTime":2794.865,"endTime":2799.604,"body":"is taken to failure and then"},{"speaker":"[Aaron Straker]","startTime":2794.865,"endTime":2799.604,"body":"past failure because I'm like, This week, I"},{"speaker":"[Aaron Straker]","startTime":2799.644,"endTime":2803.305,"body":"may only do two sets of biceps,"},{"speaker":"[Aaron Straker]","startTime":2799.644,"endTime":2803.305,"body":"so I'm gonna make sure that I give them 110%,"},{"speaker":"[Aaron Straker]","startTime":2804.526,"endTime":2810.228,"body":"including partials, et cetera,"},{"speaker":"[Aaron Straker]","startTime":2804.526,"endTime":2810.228,"body":"et cetera. When I'm doing a hip hinge, aside"},{"speaker":"[Aaron Straker]","startTime":2810.248,"endTime":2815.31,"body":"from the 45 degree hip extension,"},{"speaker":"[Aaron Straker]","startTime":2810.248,"endTime":2815.31,"body":"I'm not really, if I don't think I have another"},{"speaker":"[Aaron Straker]","startTime":2815.41,"endTime":2821.993,"body":"one, RDLs maybe, because I"},{"speaker":"[Aaron Straker]","startTime":2815.41,"endTime":2821.993,"body":"do feel that's a grindy movement that I can"},{"speaker":"[Aaron Straker]","startTime":2822.633,"endTime":2827.355,"body":"all surprise myself with sometimes,"},{"speaker":"[Aaron Straker]","startTime":2822.633,"endTime":2827.355,"body":"but a hack squat and those sort of things,"},{"speaker":"[Aaron Straker]","startTime":2827.435,"endTime":2833.323,"body":"I'm not. taking to concentric"},{"speaker":"[Aaron Straker]","startTime":2827.435,"endTime":2833.323,"body":"failure, mostly because I don't train with"},{"speaker":"[Aaron Straker]","startTime":2833.363,"endTime":2838.551,"body":"anyone and I don't want to"},{"speaker":"[Aaron Straker]","startTime":2833.363,"endTime":2838.551,"body":"get pinned under something. And I also think"},{"speaker":"[Aaron Straker]","startTime":2838.772,"endTime":2843.919,"body":"that is where your injury risk"},{"speaker":"[Aaron Straker]","startTime":2838.772,"endTime":2843.919,"body":"would also hockey stick."},{"speaker":"[Bryan Boorstein]","startTime":2844.518,"endTime":2848.56,"body":"Yeah, yeah. No, it's a good"},{"speaker":"[Bryan Boorstein]","startTime":2844.518,"endTime":2848.56,"body":"point on the hip extension compared to the"},{"speaker":"[Bryan Boorstein]","startTime":2848.68,"endTime":2852.702,"body":"RDL. And I think that that"},{"speaker":"[Bryan Boorstein]","startTime":2848.68,"endTime":2852.702,"body":"goes back to the idea of movements being either"},{"speaker":"[Bryan Boorstein]","startTime":2852.762,"endTime":2856.485,"body":"lengthened overloaded or"},{"speaker":"[Bryan Boorstein]","startTime":2852.762,"endTime":2856.485,"body":"short overloaded. And when you look at lengthened"},{"speaker":"[Bryan Boorstein]","startTime":2856.525,"endTime":2859.146,"body":"overload movements, they"},{"speaker":"[Bryan Boorstein]","startTime":2856.525,"endTime":2859.146,"body":"kind of fall in two buckets. You have like"},{"speaker":"[Bryan Boorstein]","startTime":2859.166,"endTime":2863.489,"body":"the RDL, so if like a deadlift"},{"speaker":"[Bryan Boorstein]","startTime":2859.166,"endTime":2863.489,"body":"type movement or a hack squat, any type of"},{"speaker":"[Bryan Boorstein]","startTime":2863.549,"endTime":2867.511,"body":"back squat type movement."},{"speaker":"[Bryan Boorstein]","startTime":2863.549,"endTime":2867.511,"body":"But then you also have your lengthened movements"},{"speaker":"[Bryan Boorstein]","startTime":2867.551,"endTime":2873.014,"body":"that are like your overhead"},{"speaker":"[Bryan Boorstein]","startTime":2867.551,"endTime":2873.014,"body":"tricep extension or your face away. cable curl"},{"speaker":"[Bryan Boorstein]","startTime":2873.054,"endTime":2878.317,"body":"or something like that. And"},{"speaker":"[Bryan Boorstein]","startTime":2873.054,"endTime":2878.317,"body":"so the risk associated with trying an extra"},{"speaker":"[Bryan Boorstein]","startTime":2878.957,"endTime":2882.159,"body":"overhead tricep extension,"},{"speaker":"[Bryan Boorstein]","startTime":2878.957,"endTime":2882.159,"body":"if you're not sure you're going to make it,"},{"speaker":"[Bryan Boorstein]","startTime":2883.04,"endTime":2886.482,"body":"is basically negligible."},{"speaker":"[Bryan Boorstein]","startTime":2883.04,"endTime":2886.482,"body":"You're just going to try to get up and nothing's"},{"speaker":"[Bryan Boorstein]","startTime":2886.502,"endTime":2889.403,"body":"going to happen, right? But"},{"speaker":"[Bryan Boorstein]","startTime":2886.502,"endTime":2889.403,"body":"when you're doing that, like you said, with"},{"speaker":"[Bryan Boorstein]","startTime":2889.423,"endTime":2892.945,"body":"a hack, SWAT, or an RDL or"},{"speaker":"[Bryan Boorstein]","startTime":2889.423,"endTime":2892.945,"body":"something, there actually is a risk associated"},{"speaker":"[Bryan Boorstein]","startTime":2893.706,"endTime":2897.248,"body":"due to all the different"},{"speaker":"[Bryan Boorstein]","startTime":2893.706,"endTime":2897.248,"body":"muscle groups that are involved in there. And"},{"speaker":"[Bryan Boorstein]","startTime":2897.268,"endTime":2901.95,"body":"so that goes back to that"},{"speaker":"[Bryan Boorstein]","startTime":2897.268,"endTime":2901.95,"body":"compound versus isolation thing. So The tricep"},{"speaker":"[Bryan Boorstein]","startTime":2901.97,"endTime":2906.153,"body":"extension and the face-away"},{"speaker":"[Bryan Boorstein]","startTime":2901.97,"endTime":2906.153,"body":"curl are lengthened, but they're in isolation"},{"speaker":"[Bryan Boorstein]","startTime":2906.193,"endTime":2911.917,"body":"movement. So we're only working"},{"speaker":"[Bryan Boorstein]","startTime":2906.193,"endTime":2911.917,"body":"at one joint versus when you try another RDL"},{"speaker":"[Bryan Boorstein]","startTime":2911.977,"endTime":2915.24,"body":"after you don't think you"},{"speaker":"[Bryan Boorstein]","startTime":2911.977,"endTime":2915.24,"body":"can make another one, there's so many joints"},{"speaker":"[Bryan Boorstein]","startTime":2915.32,"endTime":2919.583,"body":"at action in there that there"},{"speaker":"[Bryan Boorstein]","startTime":2915.32,"endTime":2919.583,"body":"could be these like little small compensatory"},{"speaker":"[Bryan Boorstein]","startTime":2920.003,"endTime":2924.186,"body":"mechanisms that take place"},{"speaker":"[Bryan Boorstein]","startTime":2920.003,"endTime":2924.186,"body":"that could potentially lead to tweaking your"},{"speaker":"[Bryan Boorstein]","startTime":2924.206,"endTime":2930.242,"body":"low back or getting out of"},{"speaker":"[Bryan Boorstein]","startTime":2924.206,"endTime":2930.242,"body":"position in some way. So yeah, I think that"},{"speaker":"[Bryan Boorstein]","startTime":2930.262,"endTime":2932.863,"body":"separating those movements"},{"speaker":"[Bryan Boorstein]","startTime":2930.262,"endTime":2932.863,"body":"into buckets and looking at it that way is"},{"speaker":"[Bryan Boorstein]","startTime":2932.883,"endTime":2936.424,"body":"important because when I'm"},{"speaker":"[Bryan Boorstein]","startTime":2932.883,"endTime":2936.424,"body":"doing my face away curls or my tricep extensions,"},{"speaker":"[Bryan Boorstein]","startTime":2936.804,"endTime":2940.865,"body":"if I take a set to failure,"},{"speaker":"[Bryan Boorstein]","startTime":2936.804,"endTime":2940.865,"body":"it's very likely I'm going to go down and try"},{"speaker":"[Bryan Boorstein]","startTime":2940.925,"endTime":2946.987,"body":"another rep just to not,"},{"speaker":"[Bryan Boorstein]","startTime":2940.925,"endTime":2946.987,"body":"if not even to test myself, so to speak, because"},{"speaker":"[Bryan Boorstein]","startTime":2947.027,"endTime":2950.248,"body":"I kind of know that I'm not"},{"speaker":"[Bryan Boorstein]","startTime":2947.027,"endTime":2950.248,"body":"gonna make the rep. It's just like, hey, there"},{"speaker":"[Bryan Boorstein]","startTime":2950.268,"endTime":2954.949,"body":"might be a little extra stimulus"},{"speaker":"[Bryan Boorstein]","startTime":2950.268,"endTime":2954.949,"body":"down there if I try another rep or two. And"},{"speaker":"[Bryan Boorstein]","startTime":2954.969,"endTime":2956.569,"body":"so that's kind of the approach"},{"speaker":"[Bryan Boorstein]","startTime":2954.969,"endTime":2956.569,"body":"I take on those."},{"speaker":"[Aaron Straker]","startTime":2957.492,"endTime":2961.154,"body":"Yeah, that's very, very well"},{"speaker":"[Aaron Straker]","startTime":2957.492,"endTime":2961.154,"body":"said because the term you use there is like,"},{"speaker":"[Aaron Straker]","startTime":2961.174,"endTime":2966.638,"body":"hey, there might be extra stimulus"},{"speaker":"[Aaron Straker]","startTime":2961.174,"endTime":2966.638,"body":"there. And for something like the bicep curl,"},{"speaker":"[Aaron Straker]","startTime":2966.678,"endTime":2972.322,"body":"the overhead tricep extension,"},{"speaker":"[Aaron Straker]","startTime":2966.678,"endTime":2972.322,"body":"that magnitude is...it's quite small because"},{"speaker":"[Aaron Straker]","startTime":2972.362,"endTime":2977.566,"body":"it's localized to a smaller"},{"speaker":"[Aaron Straker]","startTime":2972.362,"endTime":2977.566,"body":"muscle group sort of thing. But I think moving"},{"speaker":"[Aaron Straker]","startTime":2977.646,"endTime":2982.69,"body":"to that application towards"},{"speaker":"[Aaron Straker]","startTime":2977.646,"endTime":2982.69,"body":"the larger body parts, right, the glutes, the"},{"speaker":"[Aaron Straker]","startTime":2982.71,"endTime":2988.78,"body":"hamstrings, the quads, chest"},{"speaker":"[Aaron Straker]","startTime":2982.71,"endTime":2988.78,"body":"and back sort of thing. many of us, right,"},{"speaker":"[Aaron Straker]","startTime":2989.041,"endTime":2993.083,"body":"because they're larger body"},{"speaker":"[Aaron Straker]","startTime":2989.041,"endTime":2993.083,"body":"parts, they're more compounds, they're more"},{"speaker":"[Aaron Straker]","startTime":2993.443,"endTime":2997.445,"body":"fatiguing, and then you put"},{"speaker":"[Aaron Straker]","startTime":2993.443,"endTime":2997.445,"body":"that kind of mental fear of failure and that"},{"speaker":"[Aaron Straker]","startTime":2997.485,"endTime":3003.128,"body":"risk sort of thing in, the"},{"speaker":"[Aaron Straker]","startTime":2997.485,"endTime":3003.128,"body":"human nature is to cut further from failure"},{"speaker":"[Aaron Straker]","startTime":3003.188,"endTime":3007.911,"body":"as opposed to actual failure"},{"speaker":"[Aaron Straker]","startTime":3003.188,"endTime":3007.911,"body":"because of that kind of fear, and thus, with"},{"speaker":"[Aaron Straker]","startTime":3007.951,"endTime":3013.594,"body":"that, like the meta-regression"},{"speaker":"[Aaron Straker]","startTime":3007.951,"endTime":3013.594,"body":"is essentially saying, like there is a stimulus"},{"speaker":"[Aaron Straker]","startTime":3013.954,"endTime":3021.545,"body":"being left on the table. Something"},{"speaker":"[Aaron Straker]","startTime":3013.954,"endTime":3021.545,"body":"that I think in the future will come out more"},{"speaker":"[Aaron Straker]","startTime":3021.625,"endTime":3027.528,"body":"as, I mean, we're still this"},{"speaker":"[Aaron Straker]","startTime":3021.625,"endTime":3027.528,"body":"sort of RIR, you know, to failure research"},{"speaker":"[Aaron Straker]","startTime":3027.548,"endTime":3032.43,"body":"is what I would consider maybe"},{"speaker":"[Aaron Straker]","startTime":3027.548,"endTime":3032.43,"body":"just breaking out of its infancy, especially"},{"speaker":"[Aaron Straker]","startTime":3032.53,"endTime":3038.652,"body":"in objectively quantifying"},{"speaker":"[Aaron Straker]","startTime":3032.53,"endTime":3038.652,"body":"or, I shouldn't say quantifying, objectively"},{"speaker":"[Aaron Straker]","startTime":3038.692,"endTime":3042.714,"body":"placing the correct labeling,"},{"speaker":"[Aaron Straker]","startTime":3038.692,"endTime":3042.714,"body":"you know, of failure. Are we talking volitional"},{"speaker":"[Aaron Straker]","startTime":3042.754,"endTime":3048.821,"body":"failure, concentric failure,"},{"speaker":"[Aaron Straker]","startTime":3042.754,"endTime":3048.821,"body":"momentary muscular failure? As we get firmer"},{"speaker":"[Aaron Straker]","startTime":3049.061,"endTime":3055.106,"body":"there, I think we will, obviously"},{"speaker":"[Aaron Straker]","startTime":3049.061,"endTime":3055.106,"body":"this is a quite general statement, get better"},{"speaker":"[Aaron Straker]","startTime":3055.146,"endTime":3060.371,"body":"research in the future, but"},{"speaker":"[Aaron Straker]","startTime":3055.146,"endTime":3060.371,"body":"that's pretty much could be set across to any"},{"speaker":"[Aaron Straker]","startTime":3060.411,"endTime":3065.035,"body":"research over history. But"},{"speaker":"[Aaron Straker]","startTime":3060.411,"endTime":3065.035,"body":"I think that is one thing is of actually defining"},{"speaker":"[Aaron Straker]","startTime":3065.095,"endTime":3071.5,"body":"it because there's been so"},{"speaker":"[Aaron Straker]","startTime":3065.095,"endTime":3071.5,"body":"many small, obviously not very controlled social"},{"speaker":"[Aaron Straker]","startTime":3071.56,"endTime":3077.1,"body":"media, experiments and such"},{"speaker":"[Aaron Straker]","startTime":3071.56,"endTime":3077.1,"body":"where you're saying like, What is this RIR"},{"speaker":"[Aaron Straker]","startTime":3077.14,"endTime":3080.944,"body":"watching someone do something,"},{"speaker":"[Aaron Straker]","startTime":3077.14,"endTime":3080.944,"body":"you're like, ah, I think they got like two"},{"speaker":"[Aaron Straker]","startTime":3081.004,"endTime":3086.728,"body":"reps left and they'll have"},{"speaker":"[Aaron Straker]","startTime":3081.004,"endTime":3086.728,"body":"like six. And even yourself and myself who"},{"speaker":"[Aaron Straker]","startTime":3086.768,"endTime":3094.014,"body":"are quite trained, very competent"},{"speaker":"[Aaron Straker]","startTime":3086.768,"endTime":3094.014,"body":"with RIR, I get it wrong. I say I get it wrong"},{"speaker":"[Aaron Straker]","startTime":3094.054,"endTime":3099.198,"body":"more than 50% of the time with"},{"speaker":"[Aaron Straker]","startTime":3094.054,"endTime":3099.198,"body":"myself. And that's trying every single day,"},{"speaker":"[Aaron Straker]","startTime":3099.238,"endTime":3105.183,"body":"like week in and week out for"},{"speaker":"[Aaron Straker]","startTime":3099.238,"endTime":3105.183,"body":"years on end. So I think kind of saying like"},{"speaker":"[Aaron Straker]","startTime":3105.243,"endTime":3108.958,"body":"as it. progress as I do think"},{"speaker":"[Aaron Straker]","startTime":3105.243,"endTime":3108.958,"body":"we will get better research out of it, which"},{"speaker":"[Aaron Straker]","startTime":3108.978,"endTime":3113.488,"body":"will only kind of, I guess,"},{"speaker":"[Aaron Straker]","startTime":3108.978,"endTime":3113.488,"body":"further confirm what we're effectively agreeing"},{"speaker":"[Aaron Straker]","startTime":3113.528,"endTime":3117.155,"body":"with the data-driven strength"},{"speaker":"[Aaron Straker]","startTime":3113.528,"endTime":3117.155,"body":"guys here on hypertrophy."},{"speaker":"[Bryan Boorstein]","startTime":3118.01,"endTime":3123.032,"body":"Yeah, I'm not sure that I"},{"speaker":"[Bryan Boorstein]","startTime":3118.01,"endTime":3123.032,"body":"ever get it wrong at zero RIR. I mean, maybe"},{"speaker":"[Bryan Boorstein]","startTime":3123.052,"endTime":3126.453,"body":"there's like an occasional"},{"speaker":"[Bryan Boorstein]","startTime":3123.052,"endTime":3126.453,"body":"time here and there, but I feel like I've pretty"},{"speaker":"[Bryan Boorstein]","startTime":3126.493,"endTime":3130.675,"body":"much nailed zero RIR on almost"},{"speaker":"[Bryan Boorstein]","startTime":3126.493,"endTime":3130.675,"body":"all my movements at this point, because maybe"},{"speaker":"[Bryan Boorstein]","startTime":3130.735,"endTime":3134.557,"body":"especially because I do tend"},{"speaker":"[Bryan Boorstein]","startTime":3130.735,"endTime":3134.557,"body":"to go into partials after failure a lot. But"},{"speaker":"[Bryan Boorstein]","startTime":3134.817,"endTime":3137.998,"body":"the further you are from"},{"speaker":"[Bryan Boorstein]","startTime":3134.817,"endTime":3137.998,"body":"failure, the more ambiguity exists for sure."},{"speaker":"[Bryan Boorstein]","startTime":3138.918,"endTime":3142.44,"body":"And then I also think it's"},{"speaker":"[Bryan Boorstein]","startTime":3138.918,"endTime":3142.44,"body":"probably important to note that like you said,"},{"speaker":"[Bryan Boorstein]","startTime":3143.58,"endTime":3148.882,"body":"you know, you were talking"},{"speaker":"[Bryan Boorstein]","startTime":3143.58,"endTime":3148.882,"body":"about the compound movements and that there"},{"speaker":"[Bryan Boorstein]","startTime":3148.982,"endTime":3152.743,"body":"is something, some gains"},{"speaker":"[Bryan Boorstein]","startTime":3148.982,"endTime":3152.743,"body":"being left on the table stopping Shia failure."},{"speaker":"[Bryan Boorstein]","startTime":3153.123,"endTime":3156.724,"body":"But I think that it's also"},{"speaker":"[Bryan Boorstein]","startTime":3153.123,"endTime":3156.724,"body":"important to remember, at least for practicality,"},{"speaker":"[Bryan Boorstein]","startTime":3157.745,"endTime":3162.826,"body":"that most of these compound"},{"speaker":"[Bryan Boorstein]","startTime":3157.745,"endTime":3162.826,"body":"lengthened movements are being performed in"},{"speaker":"[Bryan Boorstein]","startTime":3162.846,"endTime":3168.628,"body":"the lower rep ranges. And"},{"speaker":"[Bryan Boorstein]","startTime":3162.846,"endTime":3168.628,"body":"so I think it's arguable how much stimulus"},{"speaker":"[Bryan Boorstein]","startTime":3168.928,"endTime":3173.089,"body":"is being left on the table."},{"speaker":"[Bryan Boorstein]","startTime":3168.928,"endTime":3173.089,"body":"If you're stopping a set of hack squats at"},{"speaker":"[Bryan Boorstein]","startTime":3173.809,"endTime":3179.38,"body":"six reps at one RIR, versus"},{"speaker":"[Bryan Boorstein]","startTime":3173.809,"endTime":3179.38,"body":"really actually going down and attempting slash"},{"speaker":"[Bryan Boorstein]","startTime":3179.42,"endTime":3185.166,"body":"making that seventh rep at"},{"speaker":"[Bryan Boorstein]","startTime":3179.42,"endTime":3185.166,"body":"zero RIR. You know, like we opened the show"},{"speaker":"[Bryan Boorstein]","startTime":3185.206,"endTime":3189.149,"body":"talking about how with those"},{"speaker":"[Bryan Boorstein]","startTime":3185.206,"endTime":3189.149,"body":"lower rep ranges, and then as we know from"},{"speaker":"[Bryan Boorstein]","startTime":3189.189,"endTime":3194.955,"body":"research with the more demanding"},{"speaker":"[Bryan Boorstein]","startTime":3189.189,"endTime":3194.955,"body":"movements where compensation can occur more"},{"speaker":"[Bryan Boorstein]","startTime":3195.095,"endTime":3201.581,"body":"easily. I don't think there's"},{"speaker":"[Bryan Boorstein]","startTime":3195.095,"endTime":3201.581,"body":"quite as much left on the table. And I would"},{"speaker":"[Bryan Boorstein]","startTime":3201.621,"endTime":3206.569,"body":"guess that the... the fatigue"},{"speaker":"[Bryan Boorstein]","startTime":3201.621,"endTime":3206.569,"body":"cost of that extra rep of a hack squat or an"},{"speaker":"[Bryan Boorstein]","startTime":3206.669,"endTime":3211.913,"body":"RDL is such that even though"},{"speaker":"[Bryan Boorstein]","startTime":3206.669,"endTime":3211.913,"body":"there probably is additional stimulus with"},{"speaker":"[Bryan Boorstein]","startTime":3211.993,"endTime":3215.877,"body":"it, actually I'm pretty confident"},{"speaker":"[Bryan Boorstein]","startTime":3211.993,"endTime":3215.877,"body":"there is additional stimulus with it, I think"},{"speaker":"[Bryan Boorstein]","startTime":3215.917,"endTime":3220.501,"body":"that the fatigue that comes"},{"speaker":"[Bryan Boorstein]","startTime":3215.917,"endTime":3220.501,"body":"with it is much larger than the fatigue that"},{"speaker":"[Bryan Boorstein]","startTime":3220.541,"endTime":3224.625,"body":"comes with that extra rep"},{"speaker":"[Bryan Boorstein]","startTime":3220.541,"endTime":3224.625,"body":"going to failure on something that's a little"},{"speaker":"[Bryan Boorstein]","startTime":3224.645,"endTime":3225.525,"body":"bit less demanding."},{"speaker":"[Aaron Straker]","startTime":3229.372,"endTime":3236.817,"body":"Regarding the fatigue, I 100%"},{"speaker":"[Aaron Straker]","startTime":3229.372,"endTime":3236.817,"body":"agree. Yeah, I mean the fatigue there is quite"},{"speaker":"[Aaron Straker]","startTime":3237.998,"endTime":3246.684,"body":"massive. One thing that, again,"},{"speaker":"[Aaron Straker]","startTime":3237.998,"endTime":3246.684,"body":"personal opinion here, I'm happy to be wrong"},{"speaker":"[Aaron Straker]","startTime":3246.704,"endTime":3255.13,"body":"about it. I would argue that"},{"speaker":"[Aaron Straker]","startTime":3246.704,"endTime":3255.13,"body":"the chasing that seventh rep in that example"},{"speaker":"[Aaron Straker]","startTime":3255.37,"endTime":3261.174,"body":"for you that you used, What"},{"speaker":"[Aaron Straker]","startTime":3255.37,"endTime":3261.174,"body":"it does to your mindset in applying that to"},{"speaker":"[Aaron Straker]","startTime":3261.214,"endTime":3267.698,"body":"training, I think does have"},{"speaker":"[Aaron Straker]","startTime":3261.214,"endTime":3267.698,"body":"merit of it kind of like the example of like,"},{"speaker":"[Aaron Straker]","startTime":3267.758,"endTime":3272.442,"body":"okay, you're in some, one of"},{"speaker":"[Aaron Straker]","startTime":3267.758,"endTime":3272.442,"body":"those like new video games that every decision"},{"speaker":"[Aaron Straker]","startTime":3272.462,"endTime":3275.144,"body":"you make changes the decision"},{"speaker":"[Aaron Straker]","startTime":3272.462,"endTime":3275.144,"body":"tree of the video"},{"speaker":"[Bryan Boorstein]","startTime":3275.176,"endTime":3275.342,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3275.184,"endTime":3275.404,"body":"game."},{"speaker":"[Bryan Boorstein]","startTime":3275.384,"endTime":3275.508,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3276.165,"endTime":3280.668,"body":"Pushing, taking that seventh"},{"speaker":"[Aaron Straker]","startTime":3276.165,"endTime":3280.668,"body":"rep can kind of like unlock a new belief in"},{"speaker":"[Aaron Straker]","startTime":3280.708,"endTime":3284.491,"body":"yourself sort of thing, and"},{"speaker":"[Aaron Straker]","startTime":3280.708,"endTime":3284.491,"body":"then change your subsequent training sessions,"},{"speaker":"[Aaron Straker]","startTime":3284.871,"endTime":3288.813,"body":"which can kind of. Over time,"},{"speaker":"[Aaron Straker]","startTime":3284.871,"endTime":3288.813,"body":"enough separation kind of hockey stick"},{"speaker":"[Aaron Straker]","startTime":3293.322,"endTime":3294.645,"body":"your potential, I would say,"},{"speaker":"[Bryan Boorstein]","startTime":3294.506,"endTime":3294.716,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":3294.766,"endTime":3296.269,"body":"of your future training sessions"},{"speaker":"[Bryan Boorstein]","startTime":3296.874,"endTime":3297.254,"body":"That's such"},{"speaker":"[Aaron Straker]","startTime":3297.271,"endTime":3297.431,"body":"there."},{"speaker":"[Bryan Boorstein]","startTime":3297.274,"endTime":3300.356,"body":"a really good point. And"},{"speaker":"[Bryan Boorstein]","startTime":3297.274,"endTime":3300.356,"body":"something that like definitely needed to be"},{"speaker":"[Bryan Boorstein]","startTime":3300.396,"endTime":3306.58,"body":"said, cause yeah, if you're"},{"speaker":"[Bryan Boorstein]","startTime":3300.396,"endTime":3306.58,"body":"somebody that tends to lean towards safety"},{"speaker":"[Bryan Boorstein]","startTime":3306.64,"endTime":3311.163,"body":"over everything or fatigue"},{"speaker":"[Bryan Boorstein]","startTime":3306.64,"endTime":3311.163,"body":"management is like the most important, then"},{"speaker":"[Bryan Boorstein]","startTime":3311.203,"endTime":3315.106,"body":"you could just be even further"},{"speaker":"[Bryan Boorstein]","startTime":3311.203,"endTime":3315.106,"body":"from failure than you think you are. And so"},{"speaker":"[Bryan Boorstein]","startTime":3315.226,"endTime":3322.831,"body":"you would be behooved by"},{"speaker":"[Bryan Boorstein]","startTime":3315.226,"endTime":3322.831,"body":"trying that rep at times. So as far as practical"},{"speaker":"[Bryan Boorstein]","startTime":3322.871,"endTime":3327.086,"body":"applications, do you wanna"},{"speaker":"[Bryan Boorstein]","startTime":3322.871,"endTime":3327.086,"body":"jump into some of that stuff here? Cause I"},{"speaker":"[Bryan Boorstein]","startTime":3327.106,"endTime":3331.707,"body":"was thinking like, when it"},{"speaker":"[Bryan Boorstein]","startTime":3327.106,"endTime":3331.707,"body":"comes to practical applications, I think there's"},{"speaker":"[Bryan Boorstein]","startTime":3331.747,"endTime":3335.468,"body":"practical application as"},{"speaker":"[Bryan Boorstein]","startTime":3331.747,"endTime":3335.468,"body":"it relates to partials. But there's also the"},{"speaker":"[Bryan Boorstein]","startTime":3335.508,"endTime":3342.03,"body":"practical application of,"},{"speaker":"[Bryan Boorstein]","startTime":3335.508,"endTime":3342.03,"body":"there still is benefit to not training to failure,"},{"speaker":"[Bryan Boorstein]","startTime":3342.11,"endTime":3347.351,"body":"especially in the rep range"},{"speaker":"[Bryan Boorstein]","startTime":3342.11,"endTime":3347.351,"body":"and the movement that you select. And so if"},{"speaker":"[Bryan Boorstein]","startTime":3347.431,"endTime":3352.752,"body":"you have a program design"},{"speaker":"[Bryan Boorstein]","startTime":3347.431,"endTime":3352.752,"body":"that has one set of a movement, then yes, you"},{"speaker":"[Bryan Boorstein]","startTime":3352.812,"endTime":3358.455,"body":"probably want to take that"},{"speaker":"[Bryan Boorstein]","startTime":3352.812,"endTime":3358.455,"body":"movement to failure likely. But if you're doing"},{"speaker":"[Bryan Boorstein]","startTime":3358.475,"endTime":3362.238,"body":"a program that say has three"},{"speaker":"[Bryan Boorstein]","startTime":3358.475,"endTime":3362.238,"body":"sets of a movement, and then you know you're"},{"speaker":"[Bryan Boorstein]","startTime":3362.258,"endTime":3366.341,"body":"going to go from hack squat"},{"speaker":"[Bryan Boorstein]","startTime":3362.258,"endTime":3366.341,"body":"for three sets to leg extension for three sets,"},{"speaker":"[Bryan Boorstein]","startTime":3366.381,"endTime":3369.984,"body":"and then to say split squat"},{"speaker":"[Bryan Boorstein]","startTime":3366.381,"endTime":3369.984,"body":"for two sets, say that's like your quad day,"},{"speaker":"[Bryan Boorstein]","startTime":3370.024,"endTime":3375.409,"body":"right? Then I don't know"},{"speaker":"[Bryan Boorstein]","startTime":3370.024,"endTime":3375.409,"body":"that your benefit is that you're maximizing"},{"speaker":"[Bryan Boorstein]","startTime":3375.449,"endTime":3378.631,"body":"benefit by taking all eight"},{"speaker":"[Bryan Boorstein]","startTime":3375.449,"endTime":3378.631,"body":"of those sets to failure."},{"speaker":"[Aaron Straker]","startTime":3379.489,"endTime":3379.883,"body":"Agreed."},{"speaker":"[Bryan Boorstein]","startTime":3380.633,"endTime":3384.056,"body":"I think that you want to"},{"speaker":"[Bryan Boorstein]","startTime":3380.633,"endTime":3384.056,"body":"look at the long game a little bit and like,"},{"speaker":"[Bryan Boorstein]","startTime":3384.096,"endTime":3387.582,"body":"how am I going to get the"},{"speaker":"[Bryan Boorstein]","startTime":3384.096,"endTime":3387.582,"body":"most out of this workout? And so like if I"},{"speaker":"[Bryan Boorstein]","startTime":3387.602,"endTime":3390.705,"body":"was constructing a workout"},{"speaker":"[Bryan Boorstein]","startTime":3387.602,"endTime":3390.705,"body":"like that and trying to get the most out of"},{"speaker":"[Bryan Boorstein]","startTime":3390.725,"endTime":3396.189,"body":"that workout, my first set"},{"speaker":"[Bryan Boorstein]","startTime":3390.725,"endTime":3396.189,"body":"of hack squat would probably be four RIR, then"},{"speaker":"[Bryan Boorstein]","startTime":3396.229,"endTime":3399.472,"body":"maybe two RIR for the second"},{"speaker":"[Bryan Boorstein]","startTime":3396.229,"endTime":3399.472,"body":"set, and then I'd probably go to failure on"},{"speaker":"[Bryan Boorstein]","startTime":3399.512,"endTime":3402.875,"body":"the third set. Then we'd"},{"speaker":"[Bryan Boorstein]","startTime":3399.512,"endTime":3402.875,"body":"go into the leg extension, it would probably"},{"speaker":"[Bryan Boorstein]","startTime":3402.915,"endTime":3407.639,"body":"go two, one, zero RIR. So"},{"speaker":"[Bryan Boorstein]","startTime":3402.915,"endTime":3407.639,"body":"across the three sets, again, I would have"},{"speaker":"[Bryan Boorstein]","startTime":3407.799,"endTime":3411.362,"body":"one failure set at the end."},{"speaker":"[Bryan Boorstein]","startTime":3407.799,"endTime":3411.362,"body":"And then for the split squat, it would probably"},{"speaker":"[Bryan Boorstein]","startTime":3411.382,"endTime":3416.726,"body":"go two RIR, and then zero"},{"speaker":"[Bryan Boorstein]","startTime":3411.382,"endTime":3416.726,"body":"or one RIR for the second set. And so you're"},{"speaker":"[Bryan Boorstein]","startTime":3416.746,"endTime":3422.069,"body":"looking at across those eight"},{"speaker":"[Bryan Boorstein]","startTime":3416.746,"endTime":3422.069,"body":"sets, not all eight sets are to failure. You're"},{"speaker":"[Bryan Boorstein]","startTime":3422.089,"endTime":3425.691,"body":"getting maybe two or three"},{"speaker":"[Bryan Boorstein]","startTime":3422.089,"endTime":3425.691,"body":"of those eight sets to failure and you're strategically"},{"speaker":"[Bryan Boorstein]","startTime":3425.731,"endTime":3430.413,"body":"placing them as the last"},{"speaker":"[Bryan Boorstein]","startTime":3425.731,"endTime":3430.413,"body":"set of the sequence. So I don't know, what"},{"speaker":"[Bryan Boorstein]","startTime":3430.433,"endTime":3431.113,"body":"are your thoughts on that?"},{"speaker":"[Aaron Straker]","startTime":3432.008,"endTime":3436.75,"body":"Yeah, I mean, when the conversation"},{"speaker":"[Aaron Straker]","startTime":3432.008,"endTime":3436.75,"body":"turns to practicality, right, context becomes"},{"speaker":"[Aaron Straker]","startTime":3436.81,"endTime":3443.772,"body":"so much more important. I think"},{"speaker":"[Aaron Straker]","startTime":3436.81,"endTime":3443.772,"body":"with a training program that the expectation"},{"speaker":"[Aaron Straker]","startTime":3443.792,"endTime":3447.234,"body":"or conversation around which"},{"speaker":"[Aaron Straker]","startTime":3443.792,"endTime":3447.234,"body":"sets are to failure and which and what your"},{"speaker":"[Aaron Straker]","startTime":3447.274,"endTime":3453.597,"body":"total volume is on the program"},{"speaker":"[Aaron Straker]","startTime":3447.274,"endTime":3453.597,"body":"or for a given day should vary needs to be"},{"speaker":"[Aaron Straker]","startTime":3453.637,"endTime":3458.198,"body":"communicated because that completely"},{"speaker":"[Aaron Straker]","startTime":3453.637,"endTime":3458.198,"body":"changes things. Like, if I got that program,"},{"speaker":"[Aaron Straker]","startTime":3458.539,"endTime":3462.725,"body":"right, I would probably modify"},{"speaker":"[Aaron Straker]","startTime":3458.539,"endTime":3462.725,"body":"it. if I'm being completely honest, and the"},{"speaker":"[Aaron Straker]","startTime":3462.765,"endTime":3466.688,"body":"first thing I thought of when"},{"speaker":"[Aaron Straker]","startTime":3462.765,"endTime":3466.688,"body":"you said that, I was like, those split squats,"},{"speaker":"[Aaron Straker]","startTime":3467.188,"endTime":3470.09,"body":"I would only do one set and"},{"speaker":"[Aaron Straker]","startTime":3467.188,"endTime":3470.09,"body":"just take them to failure because"},{"speaker":"[Bryan Boorstein]","startTime":3470.08,"endTime":3470.479,"body":"Yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":3470.31,"endTime":3475.313,"body":"I know personally for myself,"},{"speaker":"[Aaron Straker]","startTime":3470.31,"endTime":3475.313,"body":"I don't need, what would that be like? Was"},{"speaker":"[Aaron Straker]","startTime":3475.353,"endTime":3480.517,"body":"it two sets of split squats?"},{"speaker":"[Aaron Straker]","startTime":3475.353,"endTime":3480.517,"body":"Like not, not. So a total six or three, three"},{"speaker":"[Aaron Straker]","startTime":3480.597,"endTime":3483.559,"body":"on the first two and then another"},{"speaker":"[Aaron Straker]","startTime":3480.597,"endTime":3483.559,"body":"two, like I just don't need that much, right?"},{"speaker":"[Aaron Straker]","startTime":3483.859,"endTime":3489.163,"body":"I would be absolutely crushed"},{"speaker":"[Aaron Straker]","startTime":3483.859,"endTime":3489.163,"body":"in my mental capacity to really like buy in"},{"speaker":"[Aaron Straker]","startTime":3489.183,"endTime":3495.462,"body":"and try and push it. would"},{"speaker":"[Aaron Straker]","startTime":3489.183,"endTime":3495.462,"body":"start, would wane very hardcore. So I think"},{"speaker":"[Aaron Straker]","startTime":3495.502,"endTime":3503.205,"body":"like you said, that RIR kind"},{"speaker":"[Aaron Straker]","startTime":3495.502,"endTime":3503.205,"body":"of descending scale that you used is very,"},{"speaker":"[Aaron Straker]","startTime":3503.245,"endTime":3509.628,"body":"very appropriate for that."},{"speaker":"[Aaron Straker]","startTime":3503.245,"endTime":3509.628,"body":"But I think having that conversation, and then"},{"speaker":"[Aaron Straker]","startTime":3509.688,"endTime":3515.871,"body":"two, other things that come"},{"speaker":"[Aaron Straker]","startTime":3509.688,"endTime":3515.871,"body":"in. Times that, let's say, you're, great example,"},{"speaker":"[Aaron Straker]","startTime":3516.131,"endTime":3520.017,"body":"I have client. 37 year old"},{"speaker":"[Aaron Straker]","startTime":3516.131,"endTime":3520.017,"body":"mom of three, her children were all very small,"},{"speaker":"[Aaron Straker]","startTime":3520.057,"endTime":3522.558,"body":"we're back in the gym, like"},{"speaker":"[Aaron Straker]","startTime":3520.057,"endTime":3522.558,"body":"she doesn't need to be trained into failure."},{"speaker":"[Aaron Straker]","startTime":3522.858,"endTime":3528.701,"body":"She's very stressed out, right?"},{"speaker":"[Aaron Straker]","startTime":3522.858,"endTime":3528.701,"body":"And as good and beneficial as resistance training"},{"speaker":"[Aaron Straker]","startTime":3528.781,"endTime":3532.943,"body":"is, it is an additional stressor"},{"speaker":"[Aaron Straker]","startTime":3528.781,"endTime":3532.943,"body":"on the body. And you have like a, your allostatic"},{"speaker":"[Aaron Straker]","startTime":3532.983,"endTime":3536.744,"body":"stress load has a ceiling and"},{"speaker":"[Aaron Straker]","startTime":3532.983,"endTime":3536.744,"body":"you don't wanna be busting through it or even"},{"speaker":"[Aaron Straker]","startTime":3536.784,"endTime":3540.966,"body":"approaching it all the time"},{"speaker":"[Aaron Straker]","startTime":3536.784,"endTime":3540.966,"body":"because you'll start to regress. So understanding"},{"speaker":"[Aaron Straker]","startTime":3541.066,"endTime":3545.568,"body":"where the other impacting factors"},{"speaker":"[Aaron Straker]","startTime":3541.066,"endTime":3545.568,"body":"in your life like. Even within a person, there's"},{"speaker":"[Aaron Straker]","startTime":3545.588,"endTime":3549.811,"body":"gonna be times where you have"},{"speaker":"[Aaron Straker]","startTime":3545.588,"endTime":3549.811,"body":"much more capacity to train to failure. Times"},{"speaker":"[Aaron Straker]","startTime":3549.831,"endTime":3554.953,"body":"when your food intake is higher,"},{"speaker":"[Aaron Straker]","startTime":3549.831,"endTime":3554.953,"body":"you're in a better period with sleep, other"},{"speaker":"[Aaron Straker]","startTime":3554.993,"endTime":3559.376,"body":"life stressors are lower. It's"},{"speaker":"[Aaron Straker]","startTime":3554.993,"endTime":3559.376,"body":"great to train to failure. If you're working"},{"speaker":"[Aaron Straker]","startTime":3559.396,"endTime":3563.718,"body":"full-time, in school full-time,"},{"speaker":"[Aaron Straker]","startTime":3559.396,"endTime":3563.718,"body":"and working night shift and stuff with not"},{"speaker":"[Aaron Straker]","startTime":3563.738,"endTime":3566.94,"body":"great sleep, you might not"},{"speaker":"[Aaron Straker]","startTime":3563.738,"endTime":3566.94,"body":"wanna be training to failure all the time."},{"speaker":"[Aaron Straker]","startTime":3566.96,"endTime":3572.103,"body":"So I think there's many other"},{"speaker":"[Aaron Straker]","startTime":3566.96,"endTime":3572.103,"body":"external variables that will impact it in terms"},{"speaker":"[Aaron Straker]","startTime":3572.143,"endTime":3577.857,"body":"of practicality. Those are..."},{"speaker":"[Aaron Straker]","startTime":3572.143,"endTime":3577.857,"body":"quite important factors to consider. But going"},{"speaker":"[Aaron Straker]","startTime":3577.877,"endTime":3583.118,"body":"back to the original point"},{"speaker":"[Aaron Straker]","startTime":3577.877,"endTime":3583.118,"body":"that you brought up, like knowing where failure"},{"speaker":"[Aaron Straker]","startTime":3583.178,"endTime":3588.14,"body":"is supposed to be in the training"},{"speaker":"[Aaron Straker]","startTime":3583.178,"endTime":3588.14,"body":"program I think is very important. And that's"},{"speaker":"[Aaron Straker]","startTime":3588.18,"endTime":3592.781,"body":"another reason why you probably"},{"speaker":"[Aaron Straker]","startTime":3588.18,"endTime":3592.781,"body":"don't wanna be following people's leg days"},{"speaker":"[Aaron Straker]","startTime":3592.921,"endTime":3597.262,"body":"or whatever day on Instagram"},{"speaker":"[Aaron Straker]","startTime":3592.921,"endTime":3597.262,"body":"when it's like, incline press four sets of"},{"speaker":"[Aaron Straker]","startTime":3597.302,"endTime":3600.403,"body":"10, incline fly four sets of"},{"speaker":"[Aaron Straker]","startTime":3597.302,"endTime":3600.403,"body":"10. It's like."},{"speaker":"[Bryan Boorstein]","startTime":3600.609,"endTime":3601.134,"body":"Right, right."},{"speaker":"[Aaron Straker]","startTime":3601.42,"endTime":3606.411,"body":"There's only like 60% of the"},{"speaker":"[Aaron Straker]","startTime":3601.42,"endTime":3606.411,"body":"variables that you need are put forth."},{"speaker":"[Bryan Boorstein]","startTime":3607.03,"endTime":3611.293,"body":"Yeah, I'm not even sure that"},{"speaker":"[Bryan Boorstein]","startTime":3607.03,"endTime":3611.293,"body":"in that example I provided where we had eight"},{"speaker":"[Bryan Boorstein]","startTime":3611.333,"endTime":3615.657,"body":"sets, but say three of the"},{"speaker":"[Bryan Boorstein]","startTime":3611.333,"endTime":3615.657,"body":"eight were to failure. I'm not so sure that"},{"speaker":"[Bryan Boorstein]","startTime":3615.777,"endTime":3619.72,"body":"I think that that would be"},{"speaker":"[Bryan Boorstein]","startTime":3615.777,"endTime":3619.72,"body":"better than just doing one set of each of those"},{"speaker":"[Bryan Boorstein]","startTime":3619.76,"endTime":3622.563,"body":"movements to failure. So"},{"speaker":"[Bryan Boorstein]","startTime":3619.76,"endTime":3622.563,"body":"I mean, obviously you would have your warmup"},{"speaker":"[Bryan Boorstein]","startTime":3622.583,"endTime":3626.046,"body":"sets and your buildup sets"},{"speaker":"[Bryan Boorstein]","startTime":3622.583,"endTime":3626.046,"body":"and all that stuff, but you just like one hack"},{"speaker":"[Bryan Boorstein]","startTime":3626.086,"endTime":3629.809,"body":"squat set to failure, one"},{"speaker":"[Bryan Boorstein]","startTime":3626.086,"endTime":3629.809,"body":"leg extension set to failure, one split squat"},{"speaker":"[Bryan Boorstein]","startTime":3629.849,"endTime":3633.172,"body":"set to failure, boom, done."},{"speaker":"[Bryan Boorstein]","startTime":3629.849,"endTime":3633.172,"body":"I don't know that doing those eight sets with"},{"speaker":"[Bryan Boorstein]","startTime":3633.452,"endTime":3637.454,"body":"descending RIR or anything"},{"speaker":"[Bryan Boorstein]","startTime":3633.452,"endTime":3637.454,"body":"like that. is necessarily better. But again,"},{"speaker":"[Bryan Boorstein]","startTime":3637.494,"endTime":3642.215,"body":"to your point, it's very"},{"speaker":"[Bryan Boorstein]","startTime":3637.494,"endTime":3642.215,"body":"context dependent. So the last thing that I"},{"speaker":"[Bryan Boorstein]","startTime":3642.255,"endTime":3649.797,"body":"wanted to discuss here is"},{"speaker":"[Bryan Boorstein]","startTime":3642.255,"endTime":3649.797,"body":"partials and the idea of failure. Because as"},{"speaker":"[Bryan Boorstein]","startTime":3649.878,"endTime":3656.259,"body":"I opened up with, you know,"},{"speaker":"[Bryan Boorstein]","startTime":3649.878,"endTime":3656.259,"body":"when I was talking about my programming, Brian's"},{"speaker":"[Bryan Boorstein]","startTime":3656.279,"endTime":3660.24,"body":"program in the beginning,"},{"speaker":"[Bryan Boorstein]","startTime":3656.279,"endTime":3660.24,"body":"the two different approaches to partials are,"},{"speaker":"[Bryan Boorstein]","startTime":3660.6,"endTime":3665.678,"body":"you know, the Milo Wolf way"},{"speaker":"[Bryan Boorstein]","startTime":3660.6,"endTime":3665.678,"body":"or the evidence-based way would be you establish"},{"speaker":"[Bryan Boorstein]","startTime":3666.018,"endTime":3670.259,"body":"a stopping point, like 60%"},{"speaker":"[Bryan Boorstein]","startTime":3666.018,"endTime":3670.259,"body":"of range of motion, and then you can use RIR."},{"speaker":"[Bryan Boorstein]","startTime":3670.559,"endTime":3675.08,"body":"So you can be like, I'm gonna"},{"speaker":"[Bryan Boorstein]","startTime":3670.559,"endTime":3675.08,"body":"do my hack squats and I'm gonna stop every"},{"speaker":"[Bryan Boorstein]","startTime":3675.12,"endTime":3678.201,"body":"rep right when I get above"},{"speaker":"[Bryan Boorstein]","startTime":3675.12,"endTime":3678.201,"body":"parallel and then descend back down and get"},{"speaker":"[Bryan Boorstein]","startTime":3678.241,"endTime":3681.962,"body":"above parallel and descend"},{"speaker":"[Bryan Boorstein]","startTime":3678.241,"endTime":3681.962,"body":"back down. And then in that manner, I can stop"},{"speaker":"[Bryan Boorstein]","startTime":3681.982,"endTime":3686.503,"body":"my set with two IR, three"},{"speaker":"[Bryan Boorstein]","startTime":3681.982,"endTime":3686.503,"body":"IR, or I can go to failure, whatever it is."},{"speaker":"[Bryan Boorstein]","startTime":3687.004,"endTime":3691.025,"body":"You have some freedom there."},{"speaker":"[Bryan Boorstein]","startTime":3687.004,"endTime":3691.025,"body":"And then the other way of approaching them"},{"speaker":"[Bryan Boorstein]","startTime":3691.305,"endTime":3695.79,"body":"is the past failure way,"},{"speaker":"[Bryan Boorstein]","startTime":3691.305,"endTime":3695.79,"body":"which is basically I'm gonna go until I fail,"},{"speaker":"[Bryan Boorstein]","startTime":3695.89,"endTime":3699.712,"body":"and then I'm just gonna continue"},{"speaker":"[Bryan Boorstein]","startTime":3695.89,"endTime":3699.712,"body":"accruing range of motion and let that range"},{"speaker":"[Bryan Boorstein]","startTime":3699.732,"endTime":3705.314,"body":"of motion kind of drop off"},{"speaker":"[Bryan Boorstein]","startTime":3699.732,"endTime":3705.314,"body":"rep to rep. And of course, that second style"},{"speaker":"[Bryan Boorstein]","startTime":3705.974,"endTime":3710.836,"body":"pass failure is really only"},{"speaker":"[Bryan Boorstein]","startTime":3705.974,"endTime":3710.836,"body":"applicable on short overload movements. Because"},{"speaker":"[Bryan Boorstein]","startTime":3710.856,"endTime":3714.818,"body":"if you're going through doing"},{"speaker":"[Bryan Boorstein]","startTime":3710.856,"endTime":3714.818,"body":"a set of hack squats and you're basically at"},{"speaker":"[Bryan Boorstein]","startTime":3714.838,"endTime":3717.419,"body":"failure, and then you're"},{"speaker":"[Bryan Boorstein]","startTime":3714.838,"endTime":3717.419,"body":"like, now I'm gonna bang out partials. I mean,"},{"speaker":"[Bryan Boorstein]","startTime":3717.639,"endTime":3721.201,"body":"you're just gonna get pinned"},{"speaker":"[Bryan Boorstein]","startTime":3717.639,"endTime":3721.201,"body":"at the bottom. Like you're not going to actually"},{"speaker":"[Bryan Boorstein]","startTime":3721.221,"endTime":3725.871,"body":"be able to get partials."},{"speaker":"[Bryan Boorstein]","startTime":3721.221,"endTime":3725.871,"body":"So in one manner, the way that you do your"},{"speaker":"[Bryan Boorstein]","startTime":3725.911,"endTime":3729.153,"body":"partials has to be specific"},{"speaker":"[Bryan Boorstein]","startTime":3725.911,"endTime":3729.153,"body":"to the type of movement that you're doing."},{"speaker":"[Bryan Boorstein]","startTime":3729.913,"endTime":3735.236,"body":"But secondarily, now that"},{"speaker":"[Bryan Boorstein]","startTime":3729.913,"endTime":3735.236,"body":"we have this meta-aggression showing the trend"},{"speaker":"[Bryan Boorstein]","startTime":3735.756,"endTime":3741.719,"body":"for more hypertrophy at or"},{"speaker":"[Bryan Boorstein]","startTime":3735.756,"endTime":3741.719,"body":"even beyond failure using the negative one"},{"speaker":"[Bryan Boorstein]","startTime":3742.6,"endTime":3749.824,"body":"RIR designation, I think"},{"speaker":"[Bryan Boorstein]","startTime":3742.6,"endTime":3749.824,"body":"that in some ways it validates the use of the"},{"speaker":"[Bryan Boorstein]","startTime":3749.864,"endTime":3754.626,"body":"partials past failure for"},{"speaker":"[Bryan Boorstein]","startTime":3749.864,"endTime":3754.626,"body":"short overload movements even. more. And so"},{"speaker":"[Bryan Boorstein]","startTime":3754.666,"endTime":3759.609,"body":"when I had this discussion"},{"speaker":"[Bryan Boorstein]","startTime":3754.666,"endTime":3759.609,"body":"with Milo a little while ago, you know, a month"},{"speaker":"[Bryan Boorstein]","startTime":3759.649,"endTime":3764.072,"body":"or two or whatever it was,"},{"speaker":"[Bryan Boorstein]","startTime":3759.649,"endTime":3764.072,"body":"part of his argument as to why I shouldn't"},{"speaker":"[Bryan Boorstein]","startTime":3764.092,"endTime":3767.774,"body":"be doing partials the way"},{"speaker":"[Bryan Boorstein]","startTime":3764.092,"endTime":3767.774,"body":"that I do them is that I can't use RIR with"},{"speaker":"[Bryan Boorstein]","startTime":3767.814,"endTime":3771.536,"body":"them, that I am essentially"},{"speaker":"[Bryan Boorstein]","startTime":3767.814,"endTime":3771.536,"body":"going past failure. And his argument was, well,"},{"speaker":"[Bryan Boorstein]","startTime":3771.576,"endTime":3774.177,"body":"you're incurring all of this"},{"speaker":"[Bryan Boorstein]","startTime":3771.576,"endTime":3774.177,"body":"additional fatigue and you're not getting a"},{"speaker":"[Bryan Boorstein]","startTime":3774.237,"endTime":3778.219,"body":"reasonable amount of extra"},{"speaker":"[Bryan Boorstein]","startTime":3774.237,"endTime":3778.219,"body":"stimulus and all that stuff. And so he actually"},{"speaker":"[Bryan Boorstein]","startTime":3778.239,"endTime":3781.941,"body":"went as far as to say that"},{"speaker":"[Bryan Boorstein]","startTime":3778.239,"endTime":3781.941,"body":"the way I was doing partials wasn't evidence-based."},{"speaker":"[Bryan Boorstein]","startTime":3783.218,"endTime":3789.341,"body":"And that kind of rubbed me"},{"speaker":"[Bryan Boorstein]","startTime":3783.218,"endTime":3789.341,"body":"the wrong way at the time. Because yes, he"},{"speaker":"[Bryan Boorstein]","startTime":3789.361,"endTime":3793.864,"body":"was right, but they just"},{"speaker":"[Bryan Boorstein]","startTime":3789.361,"endTime":3793.864,"body":"haven't studied partials that way. The reason"},{"speaker":"[Bryan Boorstein]","startTime":3793.904,"endTime":3797.726,"body":"it's evidence-based is because"},{"speaker":"[Bryan Boorstein]","startTime":3793.904,"endTime":3797.726,"body":"when they study partials, they set a standard"},{"speaker":"[Bryan Boorstein]","startTime":3797.766,"endTime":3800.748,"body":"range of motion and then"},{"speaker":"[Bryan Boorstein]","startTime":3797.766,"endTime":3800.748,"body":"they go to that range of motion. But nobody"},{"speaker":"[Bryan Boorstein]","startTime":3800.828,"endTime":3806.111,"body":"actually has ran a study"},{"speaker":"[Bryan Boorstein]","startTime":3800.828,"endTime":3806.111,"body":"where you did partials after failure on a short"},{"speaker":"[Bryan Boorstein]","startTime":3806.191,"endTime":3810.673,"body":"overload movement, or else"},{"speaker":"[Bryan Boorstein]","startTime":3806.191,"endTime":3810.673,"body":"they would be evidence-based as well. So evidence-based"},{"speaker":"[Bryan Boorstein]","startTime":3810.713,"endTime":3815.914,"body":"is only... based on what"},{"speaker":"[Bryan Boorstein]","startTime":3810.713,"endTime":3815.914,"body":"you have studied. So that whole argument kind"},{"speaker":"[Bryan Boorstein]","startTime":3815.954,"endTime":3821.478,"body":"of rubbed me just slightly"},{"speaker":"[Bryan Boorstein]","startTime":3815.954,"endTime":3821.478,"body":"the wrong way a little bit, but in a manner"},{"speaker":"[Bryan Boorstein]","startTime":3821.538,"endTime":3826.183,"body":"I feel slightly vindicated"},{"speaker":"[Bryan Boorstein]","startTime":3821.538,"endTime":3826.183,"body":"now with this, that maybe it validates the"},{"speaker":"[Bryan Boorstein]","startTime":3826.223,"endTime":3829.185,"body":"past failure partials on"},{"speaker":"[Bryan Boorstein]","startTime":3826.223,"endTime":3829.185,"body":"short overload movements a little more, and"},{"speaker":"[Bryan Boorstein]","startTime":3829.225,"endTime":3831.687,"body":"especially when we think"},{"speaker":"[Bryan Boorstein]","startTime":3829.225,"endTime":3831.687,"body":"about the fact that short overload movements"},{"speaker":"[Bryan Boorstein]","startTime":3831.747,"endTime":3837.076,"body":"are just lacking. total fatigue"},{"speaker":"[Bryan Boorstein]","startTime":3831.747,"endTime":3837.076,"body":"cost in so many ways, like you said in the"},{"speaker":"[Bryan Boorstein]","startTime":3837.116,"endTime":3840.739,"body":"beginning, taking a set of"},{"speaker":"[Bryan Boorstein]","startTime":3837.116,"endTime":3840.739,"body":"lateral raises and then failing the top position"},{"speaker":"[Bryan Boorstein]","startTime":3840.779,"endTime":3843.541,"body":"and then just being able"},{"speaker":"[Bryan Boorstein]","startTime":3840.779,"endTime":3843.541,"body":"to knock out some partials at the bottom. Like,"},{"speaker":"[Bryan Boorstein]","startTime":3844.602,"endTime":3848.085,"body":"would we really argue that"},{"speaker":"[Bryan Boorstein]","startTime":3844.602,"endTime":3848.085,"body":"that's creating a ton of extra fatigue that"},{"speaker":"[Bryan Boorstein]","startTime":3848.125,"endTime":3852.849,"body":"you somehow can't recover"},{"speaker":"[Bryan Boorstein]","startTime":3848.125,"endTime":3852.849,"body":"from? Which I think most people in the trenches"},{"speaker":"[Bryan Boorstein]","startTime":3852.869,"endTime":3858.253,"body":"would say absolutely not."},{"speaker":"[Bryan Boorstein]","startTime":3852.869,"endTime":3858.253,"body":"So yeah, I just think it's important to look"},{"speaker":"[Bryan Boorstein]","startTime":3858.313,"endTime":3862.757,"body":"at it context dependent,"},{"speaker":"[Bryan Boorstein]","startTime":3858.313,"endTime":3862.757,"body":"movement dependent and all of these things."},{"speaker":"[Bryan Boorstein]","startTime":3862.777,"endTime":3866.619,"body":"So, I don't think in the"},{"speaker":"[Bryan Boorstein]","startTime":3862.777,"endTime":3866.619,"body":"grand scheme of things that this meta regression"},{"speaker":"[Bryan Boorstein]","startTime":3866.659,"endTime":3872.822,"body":"has changed, it's changed"},{"speaker":"[Bryan Boorstein]","startTime":3866.659,"endTime":3872.822,"body":"almost nothing in the way that I train or program"},{"speaker":"[Bryan Boorstein]","startTime":3872.842,"endTime":3876.903,"body":"training, but I think that"},{"speaker":"[Bryan Boorstein]","startTime":3872.842,"endTime":3876.903,"body":"it maybe has slightly changed the way that"},{"speaker":"[Bryan Boorstein]","startTime":3877.023,"endTime":3881.385,"body":"I communicate this stuff"},{"speaker":"[Bryan Boorstein]","startTime":3877.023,"endTime":3881.385,"body":"to people, which I think actually circles back"},{"speaker":"[Bryan Boorstein]","startTime":3881.405,"endTime":3885.227,"body":"to the very beginning where"},{"speaker":"[Bryan Boorstein]","startTime":3881.405,"endTime":3885.227,"body":"you were talking about this idea of posting"},{"speaker":"[Bryan Boorstein]","startTime":3885.267,"endTime":3890.429,"body":"on Instagram and people,"},{"speaker":"[Bryan Boorstein]","startTime":3885.267,"endTime":3890.429,"body":"you know, is this helpful to people or is this"},{"speaker":"[Bryan Boorstein]","startTime":3890.509,"endTime":3894.611,"body":"not helpful to people? And"},{"speaker":"[Bryan Boorstein]","startTime":3890.509,"endTime":3894.611,"body":"which of my followers would it be helpful to"},{"speaker":"[Bryan Boorstein]","startTime":3894.631,"endTime":3897.932,"body":"and which ones wouldn't be"},{"speaker":"[Bryan Boorstein]","startTime":3894.631,"endTime":3897.932,"body":"helpful to. And so I think that in some ways,"},{"speaker":"[Bryan Boorstein]","startTime":3899.053,"endTime":3904.315,"body":"this meta regression has"},{"speaker":"[Bryan Boorstein]","startTime":3899.053,"endTime":3904.315,"body":"shown some light on the different avenues by"},{"speaker":"[Bryan Boorstein]","startTime":3904.335,"endTime":3908.857,"body":"which we can kind of implement"},{"speaker":"[Bryan Boorstein]","startTime":3904.335,"endTime":3908.857,"body":"training and still find it productive based"},{"speaker":"[Bryan Boorstein]","startTime":3908.877,"endTime":3909.497,"body":"on context."},{"speaker":"[Aaron Straker]","startTime":3911.26,"endTime":3917.263,"body":"Yeah, the only thing I will"},{"speaker":"[Aaron Straker]","startTime":3911.26,"endTime":3917.263,"body":"add to kind of wrap this one up with the partials"},{"speaker":"[Aaron Straker]","startTime":3917.283,"endTime":3921.345,"body":"like you just described it"},{"speaker":"[Aaron Straker]","startTime":3917.283,"endTime":3921.345,"body":"versus Milo's definition, one is essentially,"},{"speaker":"[Aaron Straker]","startTime":3922.065,"endTime":3927.909,"body":"let's call it an intensity"},{"speaker":"[Aaron Straker]","startTime":3922.065,"endTime":3927.909,"body":"technique. It effectively is. Because they're"},{"speaker":"[Aaron Straker]","startTime":3927.929,"endTime":3932.951,"body":"kind of an intensity technique"},{"speaker":"[Aaron Straker]","startTime":3927.929,"endTime":3932.951,"body":"and it's past failure and where you don't have"},{"speaker":"[Aaron Straker]","startTime":3933.011,"endTime":3936.753,"body":"as much control because of"},{"speaker":"[Aaron Straker]","startTime":3933.011,"endTime":3936.753,"body":"the... I mean, we can call it fatigue, but"},{"speaker":"[Aaron Straker]","startTime":3936.813,"endTime":3940.355,"body":"not like central fatigue, but"},{"speaker":"[Aaron Straker]","startTime":3936.813,"endTime":3940.355,"body":"just like a localized fatigue of you just perform"},{"speaker":"[Aaron Straker]","startTime":3940.395,"endTime":3946.262,"body":"something. It's hard to accurately"},{"speaker":"[Aaron Straker]","startTime":3940.395,"endTime":3946.262,"body":"quantify in terms of like science, I would"},{"speaker":"[Aaron Straker]","startTime":3946.302,"endTime":3950.645,"body":"say, especially like week to"},{"speaker":"[Aaron Straker]","startTime":3946.302,"endTime":3950.645,"body":"week. One day I might do partials on my tricep"},{"speaker":"[Aaron Straker]","startTime":3950.685,"endTime":3957.329,"body":"pushdowns and get like 13 partials."},{"speaker":"[Aaron Straker]","startTime":3950.685,"endTime":3957.329,"body":"The next mine, I only get like seven. To me,"},{"speaker":"[Aaron Straker]","startTime":3957.529,"endTime":3961.671,"body":"I'm like, I'm dropping pennies"},{"speaker":"[Aaron Straker]","startTime":3957.529,"endTime":3961.671,"body":"in my hypertrophy bucket, whether I got 17"},{"speaker":"[Aaron Straker]","startTime":3961.891,"endTime":3966.634,"body":"or, or sorry, 13 or seven or"},{"speaker":"[Aaron Straker]","startTime":3961.891,"endTime":3966.634,"body":"14 or seven or whatever I said. But from like"},{"speaker":"[Aaron Straker]","startTime":3966.894,"endTime":3970.821,"body":"a research standpoint, that"},{"speaker":"[Aaron Straker]","startTime":3966.894,"endTime":3970.821,"body":"would be quite you know, problematic. So I"},{"speaker":"[Aaron Straker]","startTime":3970.861,"endTime":3975.125,"body":"think it really comes back"},{"speaker":"[Aaron Straker]","startTime":3970.861,"endTime":3975.125,"body":"to like, your goal is just getting jacked."},{"speaker":"[Aaron Straker]","startTime":3975.385,"endTime":3978.068,"body":"You know what I mean? Like"},{"speaker":"[Aaron Straker]","startTime":3975.385,"endTime":3978.068,"body":"that's what it is. Whereas Milo's is like,"},{"speaker":"[Aaron Straker]","startTime":3978.308,"endTime":3983.193,"body":"I need to turn this quantification"},{"speaker":"[Aaron Straker]","startTime":3978.308,"endTime":3983.193,"body":"into a publication that's"},{"speaker":"[Bryan Boorstein]","startTime":3983.455,"endTime":3983.665,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3983.733,"endTime":3988.878,"body":"very precise and highly kind"},{"speaker":"[Aaron Straker]","startTime":3983.733,"endTime":3988.878,"body":"of like safeguarded, per se."},{"speaker":"[Bryan Boorstein]","startTime":3989.084,"endTime":3989.392,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3989.339,"endTime":3989.519,"body":"And"},{"speaker":"[Bryan Boorstein]","startTime":3989.433,"endTime":3989.597,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":3989.539,"endTime":3989.639,"body":"the"},{"speaker":"[Bryan Boorstein]","startTime":3989.658,"endTime":3989.843,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3989.679,"endTime":3993.903,"body":"goals are just quite kind of"},{"speaker":"[Aaron Straker]","startTime":3989.679,"endTime":3993.903,"body":"stark in the contrast of their differences."},{"speaker":"[Bryan Boorstein]","startTime":3995.07,"endTime":3998.794,"body":"That's such a really good"},{"speaker":"[Bryan Boorstein]","startTime":3995.07,"endTime":3998.794,"body":"point too, yeah. No, I appreciate that perspective"},{"speaker":"[Bryan Boorstein]","startTime":3998.814,"endTime":4004.18,"body":"because it's easy in the"},{"speaker":"[Bryan Boorstein]","startTime":3998.814,"endTime":4004.18,"body":"moment to be like, well, man, like he's using"},{"speaker":"[Bryan Boorstein]","startTime":4004.28,"endTime":4006.903,"body":"evidence-based for everything,"},{"speaker":"[Bryan Boorstein]","startTime":4004.28,"endTime":4006.903,"body":"but it's just not evidence-based because it's"},{"speaker":"[Bryan Boorstein]","startTime":4006.943,"endTime":4010.106,"body":"never actually been studied."},{"speaker":"[Bryan Boorstein]","startTime":4006.943,"endTime":4010.106,"body":"And like, I'm sitting there like fuming, like,"},{"speaker":"[Bryan Boorstein]","startTime":4010.467,"endTime":4016.353,"body":"oh, what am I gonna say back"},{"speaker":"[Bryan Boorstein]","startTime":4010.467,"endTime":4016.353,"body":"to this, you know? And so that is a good perspective."},{"speaker":"[Aaron Straker]","startTime":4017.14,"endTime":4020.023,"body":"Yeah. Anything else to add"},{"speaker":"[Aaron Straker]","startTime":4017.14,"endTime":4020.023,"body":"to this one, Brian?"},{"speaker":"[Bryan Boorstein]","startTime":4020.986,"endTime":4021.744,"body":"No man, that's good."},{"speaker":"[Aaron Straker]","startTime":4022.4,"endTime":4027.582,"body":"This was a very good conversation."},{"speaker":"[Aaron Straker]","startTime":4022.4,"endTime":4027.582,"body":"Hopefully we get some good discussion out of"},{"speaker":"[Aaron Straker]","startTime":4027.622,"endTime":4032.305,"body":"it. And just to wrap this up,"},{"speaker":"[Aaron Straker]","startTime":4027.622,"endTime":4032.305,"body":"big shout out to Zach and Josh and the rest"},{"speaker":"[Aaron Straker]","startTime":4032.365,"endTime":4036.427,"body":"of the data-driven strength"},{"speaker":"[Aaron Straker]","startTime":4032.365,"endTime":4036.427,"body":"guys. They do really, really cool, good work"},{"speaker":"[Aaron Straker]","startTime":4036.527,"endTime":4042.111,"body":"and everyone else who put their"},{"speaker":"[Aaron Straker]","startTime":4036.527,"endTime":4042.111,"body":"efforts into this research. It's been really,"},{"speaker":"[Aaron Straker]","startTime":4042.151,"endTime":4046.333,"body":"really cool. And I'm sure they"},{"speaker":"[Aaron Straker]","startTime":4042.151,"endTime":4046.333,"body":"will only continue to put out further cool"},{"speaker":"[Aaron Straker]","startTime":4046.373,"endTime":4050.575,"body":"work and doing good work in"},{"speaker":"[Aaron Straker]","startTime":4046.373,"endTime":4050.575,"body":"the space of combining like being bros lifting."},{"speaker":"[Aaron Straker]","startTime":4051.321,"endTime":4055.314,"body":"powerlifting which he do a"},{"speaker":"[Aaron Straker]","startTime":4051.321,"endTime":4055.314,"body":"lot of and then obviously pushing forward with"},{"speaker":"[Aaron Straker]","startTime":4055.635,"endTime":4056.799,"body":"research and literature as"},{"speaker":"[Aaron Straker]","startTime":4055.635,"endTime":4056.799,"body":"well."},{"speaker":"[Bryan Boorstein]","startTime":4057.738,"endTime":4061.079,"body":"Yeah, no, I co-sign all of"},{"speaker":"[Bryan Boorstein]","startTime":4057.738,"endTime":4061.079,"body":"that. I love the work that those guys put out"},{"speaker":"[Bryan Boorstein]","startTime":4061.139,"endTime":4066.382,"body":"and I'm just so excited that"},{"speaker":"[Bryan Boorstein]","startTime":4061.139,"endTime":4066.382,"body":"we have people like Milo and Zach and Josh"},{"speaker":"[Bryan Boorstein]","startTime":4066.422,"endTime":4071.745,"body":"and the rest of that team"},{"speaker":"[Bryan Boorstein]","startTime":4066.422,"endTime":4071.745,"body":"that are in their early 20s, literally doing"},{"speaker":"[Bryan Boorstein]","startTime":4071.885,"endTime":4075.727,"body":"this work. I mean, it is"},{"speaker":"[Bryan Boorstein]","startTime":4071.885,"endTime":4075.727,"body":"insane to me to think about being in my early"},{"speaker":"[Bryan Boorstein]","startTime":4075.767,"endTime":4079.69,"body":"20s and having this type"},{"speaker":"[Bryan Boorstein]","startTime":4075.767,"endTime":4079.69,"body":"of like focus and direction and passion for"},{"speaker":"[Bryan Boorstein]","startTime":4079.73,"endTime":4085.893,"body":"something. It's just, it's"},{"speaker":"[Bryan Boorstein]","startTime":4079.73,"endTime":4085.893,"body":"set up really well for the future of hypertrophy"},{"speaker":"[Bryan Boorstein]","startTime":4085.913,"endTime":4086.673,"body":"and strength research."},{"speaker":"[Aaron Straker]","startTime":4088.04,"endTime":4093.525,"body":"Yeah, you...I kind of did forget"},{"speaker":"[Aaron Straker]","startTime":4088.04,"endTime":4093.525,"body":"about that. They're all still so young, which"},{"speaker":"[Aaron Straker]","startTime":4093.565,"endTime":4099.351000000001,"body":"is wild. So kudos to all of"},{"speaker":"[Aaron Straker]","startTime":4093.565,"endTime":4099.351000000001,"body":"them. As always, guys, thank you for listening."},{"speaker":"[Aaron Straker]","startTime":4099.531,"endTime":4101.713,"body":"Brian and I will talk to you"},{"speaker":"[Aaron Straker]","startTime":4099.531,"endTime":4101.713,"body":"next week."}]}