{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.634,"endTime":34.236000000000004,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":30.634,"endTime":34.236000000000004,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":34.275999999999996,"endTime":39.26,"body":"Prosper. Today, Brian and I"},{"speaker":"[Aaron Straker]","startTime":34.275999999999996,"endTime":39.26,"body":"are talking about glutes. So there is some"},{"speaker":"[Aaron Straker]","startTime":39.92,"endTime":45.424,"body":"pretty decently new, or recent"},{"speaker":"[Aaron Straker]","startTime":39.92,"endTime":45.424,"body":"is the word I'm looking for, research, comparing"},{"speaker":"[Aaron Straker]","startTime":45.484,"endTime":50.188,"body":"some of the different exercises"},{"speaker":"[Aaron Straker]","startTime":45.484,"endTime":50.188,"body":"and things for maximizing or making the most"},{"speaker":"[Aaron Straker]","startTime":50.228,"endTime":54.971000000000004,"body":"gains out of the glutes. That"},{"speaker":"[Aaron Straker]","startTime":50.228,"endTime":54.971000000000004,"body":"as, of course, as always in this space are"},{"speaker":"[Aaron Straker]","startTime":55.091,"endTime":58.394,"body":"people are throwing in their"},{"speaker":"[Aaron Straker]","startTime":55.091,"endTime":58.394,"body":"opinions, getting a little bit of a. running"},{"speaker":"[Aaron Straker]","startTime":58.434,"endTime":63.143,"body":"the circles, I should say."},{"speaker":"[Aaron Straker]","startTime":58.434,"endTime":63.143,"body":"So we will converse on some of this, hopefully"},{"speaker":"[Aaron Straker]","startTime":63.183,"endTime":67.45,"body":"try to extrapolate some of"},{"speaker":"[Aaron Straker]","startTime":63.183,"endTime":67.45,"body":"our takeaways in recommended kind of courses"},{"speaker":"[Aaron Straker]","startTime":67.47,"endTime":71.297,"body":"of action as always. But before"},{"speaker":"[Aaron Straker]","startTime":67.47,"endTime":71.297,"body":"we get into this, Brian, what's going on?"},{"speaker":"[Bryan]","startTime":73.182,"endTime":78.185,"body":"Yeah, it's been a while since we've"},{"speaker":"[Bryan]","startTime":73.182,"endTime":78.185,"body":"done one of these kind of research breakdown"},{"speaker":"[Bryan]","startTime":78.26599999999999,"endTime":82.749,"body":"discussion things. So I'm excited to"},{"speaker":"[Bryan]","startTime":78.26599999999999,"endTime":82.749,"body":"get back into this. This was kind of part of"},{"speaker":"[Bryan]","startTime":82.809,"endTime":86.612,"body":"our program every month or two for"},{"speaker":"[Bryan]","startTime":82.809,"endTime":86.612,"body":"a while. And then we got away from it. But"},{"speaker":"[Bryan]","startTime":86.632,"endTime":93.036,"body":"it's good stuff. So, yeah, before we"},{"speaker":"[Bryan]","startTime":86.632,"endTime":93.036,"body":"get into all of that, I finally made a decision"},{"speaker":"[Bryan]","startTime":93.516,"endTime":98.34,"body":"on cardio verse weights. And I know"},{"speaker":"[Bryan]","startTime":93.516,"endTime":98.34,"body":"everyone has been sitting on the edge of their"},{"speaker":"[Bryan]","startTime":98.38,"endTime":102.906,"body":"seat, biting their nails, waiting for"},{"speaker":"[Bryan]","startTime":98.38,"endTime":102.906,"body":"this decision. Um, if you guys hadn't gathered"},{"speaker":"[Bryan]","startTime":102.986,"endTime":108.489,"body":"from, you know, the, the way I was"},{"speaker":"[Bryan]","startTime":102.986,"endTime":108.489,"body":"speaking, uh, last week or followed my stories,"},{"speaker":"[Bryan]","startTime":108.509,"endTime":116.092,"body":"uh, my heart pun intended is sort of"},{"speaker":"[Bryan]","startTime":108.509,"endTime":116.092,"body":"with cardio at the moment and, um, it's just"},{"speaker":"[Bryan]","startTime":116.113,"endTime":121.195,"body":"for like 2.5 months, potentially. Um,"},{"speaker":"[Bryan]","startTime":116.113,"endTime":121.195,"body":"I don't know what will happen after that, but"},{"speaker":"[Bryan]","startTime":121.215,"endTime":126.697,"body":"I have this race in October. And I"},{"speaker":"[Bryan]","startTime":121.215,"endTime":126.697,"body":"just figure with the race coming up and with."},{"speaker":"[Bryan]","startTime":128.398,"endTime":134.699,"body":"the poor VO2 max result that I talked"},{"speaker":"[Bryan]","startTime":128.398,"endTime":134.699,"body":"about last week. Along with just, I honestly"},{"speaker":"[Bryan]","startTime":134.719,"endTime":140.601,"body":"am kind of enjoying the pursuit of"},{"speaker":"[Bryan]","startTime":134.719,"endTime":140.601,"body":"cardio. I've decided to just go kind of all"},{"speaker":"[Bryan]","startTime":140.701,"endTime":144.582,"body":"in on cardio. Not that means that I'm"},{"speaker":"[Bryan]","startTime":140.701,"endTime":144.582,"body":"gonna completely stop weightlifting, because"},{"speaker":"[Bryan]","startTime":144.622,"endTime":149.48399999999998,"body":"I think that would be asinine, and"},{"speaker":"[Bryan]","startTime":144.622,"endTime":149.48399999999998,"body":"I couldn't imagine doing something like that."},{"speaker":"[Bryan]","startTime":149.624,"endTime":157.939,"body":"But I am going to place the priority"},{"speaker":"[Bryan]","startTime":149.624,"endTime":157.939,"body":"in my week. optimized cardio performance. And"},{"speaker":"[Bryan]","startTime":157.979,"endTime":164.222,"body":"so I think my biggest hesitation in"},{"speaker":"[Bryan]","startTime":157.979,"endTime":164.222,"body":"deciding this in the last couple of weeks has"},{"speaker":"[Bryan]","startTime":164.302,"endTime":170.146,"body":"been mostly, well, twofold kind of"},{"speaker":"[Bryan]","startTime":164.302,"endTime":170.146,"body":"similar sentiments, but I have Brian's program"},{"speaker":"[Bryan]","startTime":170.346,"endTime":175.429,"body":"and that's my version of optimized"},{"speaker":"[Bryan]","startTime":170.346,"endTime":175.429,"body":"hypertrophy training. And so I had a very big"},{"speaker":"[Bryan]","startTime":175.489,"endTime":181.153,"body":"sense of guilt that am I gonna be putting"},{"speaker":"[Bryan]","startTime":175.489,"endTime":181.153,"body":"out like what I'm actually doing, which is"},{"speaker":"[Bryan]","startTime":181.373,"endTime":185.335,"body":"what I've been doing. Or am I going"},{"speaker":"[Bryan]","startTime":181.373,"endTime":185.335,"body":"to put out my continued version of optimized"},{"speaker":"[Bryan]","startTime":185.395,"endTime":191.138,"body":"training? And then the second one being"},{"speaker":"[Bryan]","startTime":185.395,"endTime":191.138,"body":"that my platform is also kind of based on hypertrophy"},{"speaker":"[Bryan]","startTime":191.158,"endTime":197.122,"body":"training. And I had a little bit of"},{"speaker":"[Bryan]","startTime":191.158,"endTime":197.122,"body":"self doubt about my followers and God, such"},{"speaker":"[Bryan]","startTime":197.142,"endTime":201.784,"body":"a weird thing to say, but whether they"},{"speaker":"[Bryan]","startTime":197.142,"endTime":201.784,"body":"would like follow me through this new journey."},{"speaker":"[Bryan]","startTime":202.405,"endTime":207.107,"body":"And I had a man, so many people reach"},{"speaker":"[Bryan]","startTime":202.405,"endTime":207.107,"body":"out when I expressed this and basically were"},{"speaker":"[Bryan]","startTime":207.127,"endTime":210.469,"body":"like, you're being stupid. Like, of"},{"speaker":"[Bryan]","startTime":207.127,"endTime":210.469,"body":"course we're going to follow you. Like you're"},{"speaker":"[Bryan]","startTime":210.489,"endTime":214.423,"body":"not. just deciding to do cardio for"},{"speaker":"[Bryan]","startTime":210.489,"endTime":214.423,"body":"the rest of your life and like completely changing."},{"speaker":"[Bryan]","startTime":214.783,"endTime":218.865,"body":"And I kind of compared it a little"},{"speaker":"[Bryan]","startTime":214.783,"endTime":218.865,"body":"bit to when I left CrossFit and went into hypertrophy"},{"speaker":"[Bryan]","startTime":219.285,"endTime":223.967,"body":"and I had to really reinvent myself."},{"speaker":"[Bryan]","startTime":219.285,"endTime":223.967,"body":"I lost a ton of followers, like a lot of my"},{"speaker":"[Bryan]","startTime":224.007,"endTime":230.249,"body":"CrossFit followers dipped. And I was"},{"speaker":"[Bryan]","startTime":224.007,"endTime":230.249,"body":"kind of scared of the same thing, but I was"},{"speaker":"[Bryan]","startTime":230.289,"endTime":233.831,"body":"reassured by the followers that it's"},{"speaker":"[Bryan]","startTime":230.289,"endTime":233.831,"body":"all good, that they'll follow me through this"},{"speaker":"[Bryan]","startTime":233.871,"endTime":238.893,"body":"journey and it's just a short term"},{"speaker":"[Bryan]","startTime":233.871,"endTime":238.893,"body":"and all this stuff. So that was cool, that"},{"speaker":"[Bryan]","startTime":238.913,"endTime":246.53,"body":"was reassuring. Um, with this decision,"},{"speaker":"[Bryan]","startTime":238.913,"endTime":246.53,"body":"I have decided to buy a new bike. Um, currently"},{"speaker":"[Bryan]","startTime":246.61,"endTime":252.794,"body":"I only have a mountain bike, which"},{"speaker":"[Bryan]","startTime":246.61,"endTime":252.794,"body":"is, you know, fat tires, very nubby, a heavy"},{"speaker":"[Bryan]","startTime":252.835,"endTime":258.01800000000003,"body":"frame. It's not ideal for going fast."},{"speaker":"[Bryan]","startTime":252.835,"endTime":258.01800000000003,"body":"Um, and that's what I've been using for all"},{"speaker":"[Bryan]","startTime":258.058,"endTime":263.882,"body":"of my training. So I finally bit the"},{"speaker":"[Bryan]","startTime":258.058,"endTime":263.882,"body":"bullet and bought a gravel bike, which is kind"},{"speaker":"[Bryan]","startTime":263.922,"endTime":270.331,"body":"of like a hybrid between a mountain"},{"speaker":"[Bryan]","startTime":263.922,"endTime":270.331,"body":"bike and a racing bike. The tires are like"},{"speaker":"[Bryan]","startTime":270.351,"endTime":274.674,"body":"a hybrid between the two the handlebars"},{"speaker":"[Bryan]","startTime":270.351,"endTime":274.674,"body":"are set up more like a racing bike so they"},{"speaker":"[Bryan]","startTime":274.71500000000003,"endTime":279.839,"body":"have the under bar as they call it"},{"speaker":"[Bryan]","startTime":274.71500000000003,"endTime":279.839,"body":"that kind of like loops under so you can get"},{"speaker":"[Bryan]","startTime":279.879,"endTime":285.284,"body":"in a little bit more of a aerodynamic"},{"speaker":"[Bryan]","startTime":279.879,"endTime":285.284,"body":"position and the bike is lighter and faster"},{"speaker":"[Bryan]","startTime":285.344,"endTime":289.007,"body":"has more gear shifting Options and"},{"speaker":"[Bryan]","startTime":285.344,"endTime":289.007,"body":"stuff like that like my mountain bike only"},{"speaker":"[Bryan]","startTime":289.027,"endTime":294.48,"body":"has 11 gears so I can't actually pedal"},{"speaker":"[Bryan]","startTime":289.027,"endTime":294.48,"body":"Like my legs are strong, which is great because"},{"speaker":"[Bryan]","startTime":294.52,"endTime":298.024,"body":"of all the weightlifting. So I can"},{"speaker":"[Bryan]","startTime":294.52,"endTime":298.024,"body":"put the mountain bike on the heaviest, hardest"},{"speaker":"[Bryan]","startTime":298.104,"endTime":301.808,"body":"gear and I can still crank on it pretty"},{"speaker":"[Bryan]","startTime":298.104,"endTime":301.808,"body":"well. And so I was looking for a bike that"},{"speaker":"[Bryan]","startTime":301.828,"endTime":306.233,"body":"would allow me to have a gear set where"},{"speaker":"[Bryan]","startTime":301.828,"endTime":306.233,"body":"I can't actually just put it on the hardest"},{"speaker":"[Bryan]","startTime":306.293,"endTime":309.937,"body":"gear and just ride around town that"},{"speaker":"[Bryan]","startTime":306.293,"endTime":309.937,"body":"way. Um, and so the gravel bike is going to"},{"speaker":"[Bryan]","startTime":309.957,"endTime":315.112,"body":"supply that. So I ordered it from Canyon,"},{"speaker":"[Bryan]","startTime":309.957,"endTime":315.112,"body":"which is an online order company only. They're"},{"speaker":"[Bryan]","startTime":315.132,"endTime":318.794,"body":"based in Carlsbad. I kind of wish I"},{"speaker":"[Bryan]","startTime":315.132,"endTime":318.794,"body":"still lived in San Diego so I could actually"},{"speaker":"[Bryan]","startTime":318.834,"endTime":323.076,"body":"go test ride because you can't test"},{"speaker":"[Bryan]","startTime":318.834,"endTime":323.076,"body":"ride canyons anywhere unless you're in Carlsbad."},{"speaker":"[Bryan]","startTime":324.537,"endTime":330.32,"body":"But I tested seven bikes that are along"},{"speaker":"[Bryan]","startTime":324.537,"endTime":330.32,"body":"the same line as the Canyon one, as far as"},{"speaker":"[Bryan]","startTime":330.36,"endTime":334.954,"body":"like price range and the things I would"},{"speaker":"[Bryan]","startTime":330.36,"endTime":334.954,"body":"be looking for in the bike. And ultimately,"},{"speaker":"[Bryan]","startTime":335.154,"endTime":338.756,"body":"I talked to a number of people, watched"},{"speaker":"[Bryan]","startTime":335.154,"endTime":338.756,"body":"a bunch of YouTube reviews, and decided that"},{"speaker":"[Bryan]","startTime":338.856,"endTime":343.239,"body":"I would just try the Canyon one, even"},{"speaker":"[Bryan]","startTime":338.856,"endTime":343.239,"body":"though I didn't get to actually try it. I think"},{"speaker":"[Bryan]","startTime":343.279,"endTime":346.881,"body":"it's gonna be just fine for me. So,"},{"speaker":"[Bryan]","startTime":343.279,"endTime":346.881,"body":"excited for that in the next week or two to"},{"speaker":"[Bryan]","startTime":346.921,"endTime":355.766,"body":"arrive. Yesterday, I did 33 miles on"},{"speaker":"[Bryan]","startTime":346.921,"endTime":355.766,"body":"my mountain bike, which is the longest mileage"},{"speaker":"[Bryan]","startTime":355.806,"endTime":362.714,"body":"I've ever done in my life. I'd done"},{"speaker":"[Bryan]","startTime":355.806,"endTime":362.714,"body":"30 twice before this. So I did 33 miles, it"},{"speaker":"[Bryan]","startTime":362.734,"endTime":369.059,"body":"was mostly gravel, 15 miles an hour."},{"speaker":"[Bryan]","startTime":362.734,"endTime":369.059,"body":"Felt really, really good about that. And then"},{"speaker":"[Bryan]","startTime":369.099,"endTime":376.304,"body":"the last piece of this cardio thing"},{"speaker":"[Bryan]","startTime":369.099,"endTime":376.304,"body":"is that my body weight is dropping and, you"},{"speaker":"[Bryan]","startTime":376.324,"endTime":380.066,"body":"know, it's an intended consequence"},{"speaker":"[Bryan]","startTime":376.324,"endTime":380.066,"body":"of focusing on cardio. Like it's going to make"},{"speaker":"[Bryan]","startTime":380.106,"endTime":384.91,"body":"me better at cardio. But the interesting"},{"speaker":"[Bryan]","startTime":380.106,"endTime":384.91,"body":"thing is that I'm not actually at the moment,"},{"speaker":"[Bryan]","startTime":384.97,"endTime":389.293,"body":"like purposefully trying to lose weight."},{"speaker":"[Bryan]","startTime":384.97,"endTime":389.293,"body":"I'm actually like, I'm stuffed every night."},{"speaker":"[Bryan]","startTime":389.593,"endTime":393.855,"body":"If you look at my... nutrition tracking"},{"speaker":"[Bryan]","startTime":389.593,"endTime":393.855,"body":"sheet, most of my days are overfed. I have"},{"speaker":"[Bryan]","startTime":393.875,"endTime":397.537,"body":"a big red mark that's like overfed."},{"speaker":"[Bryan]","startTime":393.875,"endTime":397.537,"body":"And then I wake up the morning and my body"},{"speaker":"[Bryan]","startTime":397.577,"endTime":402.36,"body":"weights less. And then I'm overfed"},{"speaker":"[Bryan]","startTime":397.577,"endTime":402.36,"body":"again and I just lose more weight. And so that's"},{"speaker":"[Bryan]","startTime":402.38,"endTime":406.082,"body":"been an interesting thing for me too"},{"speaker":"[Bryan]","startTime":402.38,"endTime":406.082,"body":"because usually overfed means I'm gonna gain"},{"speaker":"[Bryan]","startTime":406.122,"endTime":411.265,"body":"weight and I lose weight when I'm underfed."},{"speaker":"[Bryan]","startTime":406.122,"endTime":411.265,"body":"But I feel overfed and yet I'm losing weight."},{"speaker":"[Bryan]","startTime":411.305,"endTime":414.466,"body":"So that's been kind of a weird thing."},{"speaker":"[Bryan]","startTime":411.305,"endTime":414.466,"body":"I don't know. At some point, I think that's"},{"speaker":"[Bryan]","startTime":414.506,"endTime":419.329,"body":"gonna stop. But for the last month"},{"speaker":"[Bryan]","startTime":414.506,"endTime":419.329,"body":"or so, it's been trending down and I had my"},{"speaker":"[Bryan]","startTime":419.469,"endTime":425.961,"body":"first... weigh in under 190 pounds"},{"speaker":"[Bryan]","startTime":419.469,"endTime":425.961,"body":"two days ago. I'm back up above 190 now, but"},{"speaker":"[Bryan]","startTime":425.981,"endTime":433.406,"body":"yeah, 189.6, and I don't see that stopping"},{"speaker":"[Bryan]","startTime":425.981,"endTime":433.406,"body":"anytime soon. The last update for me is how"},{"speaker":"[Bryan]","startTime":433.486,"endTime":437.629,"body":"is my lifting going with all of this"},{"speaker":"[Bryan]","startTime":433.486,"endTime":437.629,"body":"cardio? Because I know everyone is curious."},{"speaker":"[Bryan]","startTime":438.39,"endTime":444.234,"body":"And for the first time in ages, I mean,"},{"speaker":"[Bryan]","startTime":438.39,"endTime":444.234,"body":"I can't even remember the last time I failed"},{"speaker":"[Bryan]","startTime":444.274,"endTime":448.957,"body":"to progress on something, specifically"},{"speaker":"[Bryan]","startTime":444.274,"endTime":448.957,"body":"as it relates to this hack squat that I have"},{"speaker":"[Bryan]","startTime":448.977,"endTime":456.335,"body":"in my basement. 540 times six is my"},{"speaker":"[Bryan]","startTime":448.977,"endTime":456.335,"body":"all time PR. I hit it three weeks ago before"},{"speaker":"[Bryan]","startTime":456.375,"endTime":460.796,"body":"I left for Wisconsin. And this is,"},{"speaker":"[Bryan]","startTime":456.375,"endTime":460.796,"body":"you know, with the heel wedges and the feet"},{"speaker":"[Bryan]","startTime":460.836,"endTime":466.578,"body":"low and the three second pause at the"},{"speaker":"[Bryan]","startTime":460.836,"endTime":466.578,"body":"bottom and all that. So I went up to 550 yesterday"},{"speaker":"[Bryan]","startTime":466.658,"endTime":470.099,"body":"and I only got five reps. And then"},{"speaker":"[Bryan]","startTime":466.658,"endTime":470.099,"body":"I did a second set and I got five reps again."},{"speaker":"[Bryan]","startTime":470.139,"endTime":475.101,"body":"I tried the sixth one and I failed"},{"speaker":"[Bryan]","startTime":470.139,"endTime":475.101,"body":"it. So granted I did go up 10 pounds, but I"},{"speaker":"[Bryan]","startTime":475.141,"endTime":480.505,"body":"lost a rep. In this case, I think 10"},{"speaker":"[Bryan]","startTime":475.141,"endTime":480.505,"body":"pounds is probably only worth like a quarter"},{"speaker":"[Bryan]","startTime":480.545,"endTime":487.97,"body":"rep because it's from 540 to 550. So"},{"speaker":"[Bryan]","startTime":480.545,"endTime":487.97,"body":"the percentage increase is like. 1%, 1.5%,"},{"speaker":"[Bryan]","startTime":488.63,"endTime":493.372,"body":"something like that. It's a number"},{"speaker":"[Bryan]","startTime":488.63,"endTime":493.372,"body":"that I should have, if I was in a caloric maintenance"},{"speaker":"[Bryan]","startTime":493.412,"endTime":497.294,"body":"state, I probably should have been"},{"speaker":"[Bryan]","startTime":493.412,"endTime":497.294,"body":"able to hit 550 for six since I hit 540 for"},{"speaker":"[Bryan]","startTime":497.334,"endTime":505.377,"body":"six. So in a sense, I think I'm seeing"},{"speaker":"[Bryan]","startTime":497.334,"endTime":505.377,"body":"a little bit of impact from that. Tough to"},{"speaker":"[Bryan]","startTime":505.417,"endTime":510.859,"body":"say, I'll see how next week goes. But"},{"speaker":"[Bryan]","startTime":505.417,"endTime":510.859,"body":"ultimately my plan is to continue delivering"},{"speaker":"[Bryan]","startTime":510.919,"endTime":516.586,"body":"Brian's program as the optimized version"},{"speaker":"[Bryan]","startTime":510.919,"endTime":516.586,"body":"of hypertrophy the way I see it. And then I'm"},{"speaker":"[Bryan]","startTime":516.606,"endTime":521.75,"body":"just gonna take it upon myself to modify"},{"speaker":"[Bryan]","startTime":516.606,"endTime":521.75,"body":"Brian's program as I need to do week to week"},{"speaker":"[Bryan]","startTime":521.81,"endTime":526.7529999999999,"body":"or session to session, whether that"},{"speaker":"[Bryan]","startTime":521.81,"endTime":526.7529999999999,"body":"is decreasing volume, whether that is working"},{"speaker":"[Bryan]","startTime":526.8330000000001,"endTime":531.396,"body":"slightly further from failure, or whether"},{"speaker":"[Bryan]","startTime":526.8330000000001,"endTime":531.396,"body":"that's just decreasing frequency. And so that's"},{"speaker":"[Bryan]","startTime":531.4159999999999,"endTime":535.059,"body":"been the approach that I think I'm"},{"speaker":"[Bryan]","startTime":531.4159999999999,"endTime":535.059,"body":"gonna take most likely is instead of trying"},{"speaker":"[Bryan]","startTime":535.079,"endTime":538.481,"body":"to hit four sessions a week, I'm probably"},{"speaker":"[Bryan]","startTime":535.079,"endTime":538.481,"body":"just gonna span those out over eight or nine"},{"speaker":"[Bryan]","startTime":538.501,"endTime":542.864,"body":"days. So essentially I'll be getting"},{"speaker":"[Bryan]","startTime":538.501,"endTime":542.864,"body":"about three sessions a week in, and that gives"},{"speaker":"[Bryan]","startTime":542.904,"endTime":548.456,"body":"me a lot more freedom to place. VO2"},{"speaker":"[Bryan]","startTime":542.904,"endTime":548.456,"body":"max intervals and my other kind of harder bike"},{"speaker":"[Bryan]","startTime":548.496,"endTime":553.961,"body":"sessions around that. So kind of a"},{"speaker":"[Bryan]","startTime":548.496,"endTime":553.961,"body":"long update, but that is what is going on with"},{"speaker":"[Bryan]","startTime":554.041,"endTime":554.161,"body":"me."},{"speaker":"[Aaron Straker]","startTime":556.818,"endTime":561.999,"body":"I have a couple quick things"},{"speaker":"[Aaron Straker]","startTime":556.818,"endTime":561.999,"body":"on the back of what you said for your body"},{"speaker":"[Aaron Straker]","startTime":562.019,"endTime":565.32,"body":"weight, and then I don't want"},{"speaker":"[Aaron Straker]","startTime":562.019,"endTime":565.32,"body":"to delve too much into it because I want to"},{"speaker":"[Aaron Straker]","startTime":565.62,"endTime":571.041,"body":"get into the butt stuff. So"},{"speaker":"[Aaron Straker]","startTime":565.62,"endTime":571.041,"body":"I always have this saying that when people"},{"speaker":"[Aaron Straker]","startTime":571.061,"endTime":575.022,"body":"talk about a body fat settling"},{"speaker":"[Aaron Straker]","startTime":571.061,"endTime":575.022,"body":"point or your body weight settling point, and"},{"speaker":"[Aaron Straker]","startTime":575.102,"endTime":578.803,"body":"I always make the argument"},{"speaker":"[Aaron Straker]","startTime":575.102,"endTime":578.803,"body":"that that's representative of your current"},{"speaker":"[Aaron Straker]","startTime":578.843,"endTime":581.944,"body":"environment. You change that"},{"speaker":"[Aaron Straker]","startTime":578.843,"endTime":581.944,"body":"environment, that body fat percentage, and"},{"speaker":"[Aaron Straker]","startTime":581.964,"endTime":588.238,"body":"that body weight changes. And"},{"speaker":"[Aaron Straker]","startTime":581.964,"endTime":588.238,"body":"you created this... subjective food tracking,"},{"speaker":"[Aaron Straker]","startTime":588.438,"endTime":592.78,"body":"you know, metric that you use,"},{"speaker":"[Aaron Straker]","startTime":588.438,"endTime":592.78,"body":"underfed, overfed, satiated."},{"speaker":"[Bryan]","startTime":592.662,"endTime":593.266,"body":"Satisfied,"},{"speaker":"[Aaron Straker]","startTime":592.88,"endTime":594.041,"body":"This is satisfied."},{"speaker":"[Bryan]","startTime":593.87,"endTime":594.433,"body":"satisfied,"},{"speaker":"[Aaron Straker]","startTime":594.101,"endTime":594.441,"body":"Okay, yeah,"},{"speaker":"[Bryan]","startTime":594.615,"endTime":594.816,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":594.621,"endTime":599.443,"body":"thank you. Based off of your"},{"speaker":"[Aaron Straker]","startTime":594.621,"endTime":599.443,"body":"current activity levels and stuff like that"},{"speaker":"[Aaron Straker]","startTime":599.563,"endTime":604.045,"body":"of your training. As this training"},{"speaker":"[Aaron Straker]","startTime":599.563,"endTime":604.045,"body":"has changed and you're obviously putting out"},{"speaker":"[Aaron Straker]","startTime":604.185,"endTime":608.988,"body":"much more caloric expenditure,"},{"speaker":"[Aaron Straker]","startTime":604.185,"endTime":608.988,"body":"well, I don't want to say that your subjective"},{"speaker":"[Aaron Straker]","startTime":609.028,"endTime":613.249,"body":"perceptions of your overfed"},{"speaker":"[Aaron Straker]","startTime":609.028,"endTime":613.249,"body":"or whatever, your expenditure has changed."},{"speaker":"[Aaron Straker]","startTime":613.726,"endTime":618.469,"body":"But we can call that significantly."},{"speaker":"[Aaron Straker]","startTime":613.726,"endTime":618.469,"body":"And now, even though you are subjectively overfed,"},{"speaker":"[Aaron Straker]","startTime":618.61,"endTime":622.032,"body":"that is still technically a"},{"speaker":"[Aaron Straker]","startTime":618.61,"endTime":622.032,"body":"deficit as your body"},{"speaker":"[Bryan]","startTime":621.806,"endTime":622.266,"body":"Correct,"},{"speaker":"[Aaron Straker]","startTime":622.052,"endTime":622.273,"body":"weight"},{"speaker":"[Bryan]","startTime":622.306,"endTime":623.867,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":622.413,"endTime":623.293,"body":"is decreasing."},{"speaker":"[Bryan]","startTime":623.927,"endTime":629.152,"body":"Yes, no, I mean, I'm with you 100%."},{"speaker":"[Bryan]","startTime":623.927,"endTime":629.152,"body":"I just think it's amazing that I can be losing"},{"speaker":"[Bryan]","startTime":629.192,"endTime":635.697,"body":"weight but feeling stuffed. Like that"},{"speaker":"[Bryan]","startTime":629.192,"endTime":635.697,"body":"dichotomy to me is crazy because in the past,"},{"speaker":"[Bryan]","startTime":635.817,"endTime":641.562,"body":"I've always had such an acute, good"},{"speaker":"[Bryan]","startTime":635.817,"endTime":641.562,"body":"understanding of what I'm putting in my body"},{"speaker":"[Bryan]","startTime":641.582,"endTime":645.325,"body":"and how that relates to what my body"},{"speaker":"[Bryan]","startTime":641.582,"endTime":645.325,"body":"weight is going to do. And this is just a new"},{"speaker":"[Bryan]","startTime":645.385,"endTime":651.558,"body":"surprising twist where I think eventually"},{"speaker":"[Bryan]","startTime":645.385,"endTime":651.558,"body":"my body's gonna catch up and like I'm... probably"},{"speaker":"[Bryan]","startTime":651.618,"endTime":656.665,"body":"going to get hungry if I continue to"},{"speaker":"[Bryan]","startTime":651.618,"endTime":656.665,"body":"lose weight. But this last month has been this"},{"speaker":"[Bryan]","startTime":656.745,"endTime":660.891,"body":"weird, I guess, honeymoon phase, if"},{"speaker":"[Bryan]","startTime":656.745,"endTime":660.891,"body":"you wanna call it that, where I'm losing weight"},{"speaker":"[Bryan]","startTime":660.951,"endTime":665.357,"body":"but not trying to. So yeah, it is what"},{"speaker":"[Bryan]","startTime":660.951,"endTime":665.357,"body":"it is, you know?"},{"speaker":"[Aaron Straker]","startTime":666.214,"endTime":669.597,"body":"Yeah, I'm interested to see"},{"speaker":"[Aaron Straker]","startTime":666.214,"endTime":669.597,"body":"how the next two and a half months go. Obviously,"},{"speaker":"[Aaron Straker]","startTime":669.617,"endTime":674.301,"body":"we'll have plenty of conversation"},{"speaker":"[Aaron Straker]","startTime":669.617,"endTime":674.301,"body":"about it. And I think it will be very interesting"},{"speaker":"[Aaron Straker]","startTime":674.321,"endTime":678.985,"body":"when we have the like, okay,"},{"speaker":"[Aaron Straker]","startTime":674.321,"endTime":678.985,"body":"race is over, done. What does the future look"},{"speaker":"[Aaron Straker]","startTime":679.025,"endTime":682.368,"body":"like? I think one last thing,"},{"speaker":"[Aaron Straker]","startTime":679.025,"endTime":682.368,"body":"and then I'll go. When you were talking about"},{"speaker":"[Aaron Straker]","startTime":682.408,"endTime":687.012,"body":"like, how should I prioritize"},{"speaker":"[Aaron Straker]","startTime":682.408,"endTime":687.012,"body":"the cardio? Should I go back to lifting? One"},{"speaker":"[Aaron Straker]","startTime":687.032,"endTime":689.694,"body":"thing that you said that I"},{"speaker":"[Aaron Straker]","startTime":687.032,"endTime":689.694,"body":"think is important that we kind of point out"},{"speaker":"[Aaron Straker]","startTime":689.714,"endTime":693.437,"body":"for the listeners is you said,"},{"speaker":"[Aaron Straker]","startTime":689.714,"endTime":693.437,"body":"I am enjoying this new challenge and pursuit."},{"speaker":"[Aaron Straker]","startTime":693.99,"endTime":697.911,"body":"And I think like that is really"},{"speaker":"[Aaron Straker]","startTime":693.99,"endTime":697.911,"body":"such a good way when you have, when you are"},{"speaker":"[Aaron Straker]","startTime":697.931,"endTime":700.791,"body":"trying to make that decision"},{"speaker":"[Aaron Straker]","startTime":697.931,"endTime":700.791,"body":"whenever you're like, Hey, I'm enjoying this,"},{"speaker":"[Aaron Straker]","startTime":701.051,"endTime":704.192,"body":"right? Of course it's, I, when"},{"speaker":"[Aaron Straker]","startTime":701.051,"endTime":704.192,"body":"you said that, I was like, yeah, that's 100%"},{"speaker":"[Aaron Straker]","startTime":704.652,"endTime":707.713,"body":"the right thing to do. It's"},{"speaker":"[Aaron Straker]","startTime":704.652,"endTime":707.713,"body":"a new challenge and endeavor, especially for"},{"speaker":"[Aaron Straker]","startTime":707.753,"endTime":712.415,"body":"someone like you who loves"},{"speaker":"[Aaron Straker]","startTime":707.753,"endTime":712.415,"body":"to explore, you know, those sides of things."},{"speaker":"[Aaron Straker]","startTime":712.675,"endTime":717.336,"body":"That's fantastic. And let's"},{"speaker":"[Aaron Straker]","startTime":712.675,"endTime":717.336,"body":"say in a worst case scenario, you, you know,"},{"speaker":"[Aaron Straker]","startTime":717.496,"endTime":721.077,"body":"sacrifice some gains for fuel"},{"speaker":"[Aaron Straker]","startTime":717.496,"endTime":721.077,"body":"substrate sort of thing. It's nothing that"},{"speaker":"[Aaron Straker]","startTime":721.117,"endTime":724.718,"body":"you won't be able to gain back"},{"speaker":"[Aaron Straker]","startTime":721.117,"endTime":724.718,"body":"within like. eight weeks of returning to a"},{"speaker":"[Aaron Straker]","startTime":724.778,"endTime":725.845,"body":"training prioritization."},{"speaker":"[Bryan]","startTime":727.138,"endTime":731.019,"body":"That was a lot of the feedback I got"},{"speaker":"[Bryan]","startTime":727.138,"endTime":731.019,"body":"from the people on Instagram as well, was kind"},{"speaker":"[Bryan]","startTime":731.059,"endTime":733.82,"body":"of like, what do you have to lose?"},{"speaker":"[Bryan]","startTime":731.059,"endTime":733.82,"body":"Like, even if you lose five pounds of muscle,"},{"speaker":"[Bryan]","startTime":733.84,"endTime":737.362,"body":"like who cares, it'll come back in"},{"speaker":"[Bryan]","startTime":733.84,"endTime":737.362,"body":"a matter of weeks once you kind of get your"},{"speaker":"[Bryan]","startTime":737.402,"endTime":741.863,"body":"fuel back in order and go back to training"},{"speaker":"[Bryan]","startTime":737.402,"endTime":741.863,"body":"optimally and stuff. I can pretty confidently"},{"speaker":"[Bryan]","startTime":741.903,"endTime":748.815,"body":"say right now, most likely, that once"},{"speaker":"[Bryan]","startTime":741.903,"endTime":748.815,"body":"this 2.5 month thing is over, I am going to"},{"speaker":"[Bryan]","startTime":748.875,"endTime":753.843,"body":"continue doing zone two work because"},{"speaker":"[Bryan]","startTime":748.875,"endTime":753.843,"body":"I find it so productive for just my life in"},{"speaker":"[Bryan]","startTime":753.883,"endTime":758.751,"body":"general and I enjoy, you know, the"},{"speaker":"[Bryan]","startTime":753.883,"endTime":758.751,"body":"kind of the tranquility of it. I'll continue"},{"speaker":"[Bryan]","startTime":758.791,"endTime":763.782,"body":"doing that three or four times a week"},{"speaker":"[Bryan]","startTime":758.791,"endTime":763.782,"body":"for health, but I think you can almost. put"},{"speaker":"[Bryan]","startTime":763.802,"endTime":767.988,"body":"a nail in it that I'm going to stop"},{"speaker":"[Bryan]","startTime":763.802,"endTime":767.988,"body":"doing all the crazy VO2 max interval stuff"},{"speaker":"[Bryan]","startTime":768.008,"endTime":774.517,"body":"because I don't enjoy it. I don't look"},{"speaker":"[Bryan]","startTime":768.008,"endTime":774.517,"body":"forward to it. And so yeah, I think it's more"},{"speaker":"[Bryan]","startTime":774.537,"endTime":778.923,"body":"of like a training tool for performance"},{"speaker":"[Bryan]","startTime":774.537,"endTime":778.923,"body":"optimization. And it's not something that I"},{"speaker":"[Bryan]","startTime":779.083,"endTime":781.085,"body":"intend to do year round."},{"speaker":"[Aaron Straker]","startTime":782.534,"endTime":784.554,"body":"Yeah."},{"speaker":"[Bryan]","startTime":783.958,"endTime":784.633,"body":"Cool, what's going on with you?"},{"speaker":"[Aaron Straker]","startTime":784.614,"endTime":789.517,"body":"Anything else from, okay. So"},{"speaker":"[Aaron Straker]","startTime":784.614,"endTime":789.517,"body":"the first thing, and I always make this joke,"},{"speaker":"[Aaron Straker]","startTime":789.557,"endTime":794.179,"body":"but we continue to be quite"},{"speaker":"[Aaron Straker]","startTime":789.557,"endTime":794.179,"body":"poor at it. The third class of the online coaching"},{"speaker":"[Aaron Straker]","startTime":794.239,"endTime":800.381,"body":"upgrade will have just started"},{"speaker":"[Aaron Straker]","startTime":794.239,"endTime":800.381,"body":"by the time this episode comes out. If that"},{"speaker":"[Aaron Straker]","startTime":800.401,"endTime":803.163,"body":"sounds interesting to you,"},{"speaker":"[Aaron Straker]","startTime":800.401,"endTime":803.163,"body":"you can go to theonlinecoachingupgrade.com,"},{"speaker":"[Aaron Straker]","startTime":803.743,"endTime":807.325,"body":"find out more about it. You"},{"speaker":"[Aaron Straker]","startTime":803.743,"endTime":807.325,"body":"can ping me on Instagram, you can email me."},{"speaker":"[Aaron Straker]","startTime":807.445,"endTime":811.875,"body":"Everything that is in the course."},{"speaker":"[Aaron Straker]","startTime":807.445,"endTime":811.875,"body":"The resources, everything that we offer is"},{"speaker":"[Aaron Straker]","startTime":812.036,"endTime":816.7,"body":"on that homepage. But here's"},{"speaker":"[Aaron Straker]","startTime":812.036,"endTime":816.7,"body":"the thing, it may be sold out by the time this"},{"speaker":"[Aaron Straker]","startTime":816.74,"endTime":819.042,"body":"episode airs. So I can't"},{"speaker":"[Bryan]","startTime":818.85,"endTime":819.394,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":819.062,"endTime":824.086,"body":"guarantee anything, but worst"},{"speaker":"[Aaron Straker]","startTime":819.062,"endTime":824.086,"body":"case scenario, just ping me and I can give"},{"speaker":"[Aaron Straker]","startTime":824.106,"endTime":827.87,"body":"you a thumbs up or put you"},{"speaker":"[Aaron Straker]","startTime":824.106,"endTime":827.87,"body":"on the wait list for the one that will launch"},{"speaker":"[Aaron Straker]","startTime":828.05,"endTime":833.374,"body":"after. So that is my collaborative"},{"speaker":"[Aaron Straker]","startTime":828.05,"endTime":833.374,"body":"project with Jackson Piaz. It's been a lot"},{"speaker":"[Aaron Straker]","startTime":833.414,"endTime":838.73,"body":"of fun to really give back"},{"speaker":"[Aaron Straker]","startTime":833.414,"endTime":838.73,"body":"and it's been cool. Personally, now that I've"},{"speaker":"[Aaron Straker]","startTime":838.81,"endTime":843.373,"body":"been, you know, in this long"},{"speaker":"[Aaron Straker]","startTime":838.81,"endTime":843.373,"body":"enough that I've covered enough ground to be"},{"speaker":"[Aaron Straker]","startTime":843.433,"endTime":847.016,"body":"able to be like, I built this"},{"speaker":"[Aaron Straker]","startTime":843.433,"endTime":847.016,"body":"thing over this, like so many years and so"},{"speaker":"[Aaron Straker]","startTime":847.036,"endTime":851.058,"body":"many clients and iterations"},{"speaker":"[Aaron Straker]","startTime":847.036,"endTime":851.058,"body":"and stuff, and now have it as like a resource"},{"speaker":"[Aaron Straker]","startTime":851.078,"endTime":856.061,"body":"that I can offer to other coaches"},{"speaker":"[Aaron Straker]","startTime":851.078,"endTime":856.061,"body":"in the space. So it's a very, very cool for"},{"speaker":"[Aaron Straker]","startTime":856.101,"endTime":860.284,"body":"me. And then we have, you know,"},{"speaker":"[Aaron Straker]","startTime":856.101,"endTime":860.284,"body":"great reviews and stuff from the coaches in"},{"speaker":"[Aaron Straker]","startTime":860.304,"endTime":862.685,"body":"the first two classes as well"},{"speaker":"[Aaron Straker]","startTime":860.304,"endTime":862.685,"body":"on the website."},{"speaker":"[Bryan]","startTime":863.694,"endTime":868.306,"body":"It'd be a good problem to have to say,"},{"speaker":"[Bryan]","startTime":863.694,"endTime":868.306,"body":"hey, it might be full, you know, catch you"},{"speaker":"[Bryan]","startTime":868.326,"endTime":868.727,"body":"on the next"},{"speaker":"[Aaron Straker]","startTime":868.622,"endTime":868.842,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":868.807,"endTime":870.752,"body":"round. Ha ha ha."},{"speaker":"[Aaron Straker]","startTime":870.122,"endTime":874.103,"body":"yeah, and we cap it for quality"},{"speaker":"[Aaron Straker]","startTime":870.122,"endTime":874.103,"body":"and stuff because we do a big live coaching"},{"speaker":"[Aaron Straker]","startTime":874.143,"endTime":877.024,"body":"call with everyone at the end"},{"speaker":"[Aaron Straker]","startTime":874.143,"endTime":877.024,"body":"And we want to make sure that everyone can"},{"speaker":"[Aaron Straker]","startTime":877.064,"endTime":880.225,"body":"get all of their questions"},{"speaker":"[Aaron Straker]","startTime":877.064,"endTime":880.225,"body":"and stuff answered So we don't want you know"},{"speaker":"[Aaron Straker]","startTime":880.265,"endTime":887.307,"body":"40 50 people on it or anything"},{"speaker":"[Aaron Straker]","startTime":880.265,"endTime":887.307,"body":"Okay, so on last week's episode Brian convinced"},{"speaker":"[Aaron Straker]","startTime":887.327,"endTime":891.169,"body":"me to deload this week because"},{"speaker":"[Aaron Straker]","startTime":887.327,"endTime":891.169,"body":"I was having a lot of that psychological stress"},{"speaker":"[Aaron Straker]","startTime":891.209,"endTime":895.886,"body":"and stuff and I was like, okay"},{"speaker":"[Aaron Straker]","startTime":891.209,"endTime":895.886,"body":"You know, I think it's time I had a bro date"},{"speaker":"[Aaron Straker]","startTime":895.906,"endTime":900.588,"body":"planned with my friend Brandon,"},{"speaker":"[Aaron Straker]","startTime":895.906,"endTime":900.588,"body":"who's like a really, he's a big natural bodybuilder"},{"speaker":"[Aaron Straker]","startTime":900.968,"endTime":904.35,"body":"out of Australia. He lives"},{"speaker":"[Aaron Straker]","startTime":900.968,"endTime":904.35,"body":"here now, but it was like, it was a session"},{"speaker":"[Aaron Straker]","startTime":904.37,"endTime":907.391,"body":"I was really looking forward"},{"speaker":"[Aaron Straker]","startTime":904.37,"endTime":907.391,"body":"to. He's, we were like, he's a little bit bigger"},{"speaker":"[Aaron Straker]","startTime":907.411,"endTime":911.373,"body":"than me, which is quite impressive"},{"speaker":"[Aaron Straker]","startTime":907.411,"endTime":911.373,"body":"because I'm like historically damn near the"},{"speaker":"[Aaron Straker]","startTime":911.413,"endTime":914.734,"body":"biggest I've ever been. And"},{"speaker":"[Aaron Straker]","startTime":911.413,"endTime":914.734,"body":"he was still bigger than I was, but that was"},{"speaker":"[Aaron Straker]","startTime":914.754,"endTime":919.076,"body":"like the difference of like"},{"speaker":"[Aaron Straker]","startTime":914.754,"endTime":919.076,"body":"someone who's like a Ben in the hardcore natural"},{"speaker":"[Aaron Straker]","startTime":919.116,"endTime":924.877,"body":"bodybuilding game, like for"},{"speaker":"[Aaron Straker]","startTime":919.116,"endTime":924.877,"body":"years. We're probably the same height. He's"},{"speaker":"[Aaron Straker]","startTime":924.917,"endTime":930.328,"body":"maybe an inch taller or shorter"},{"speaker":"[Aaron Straker]","startTime":924.917,"endTime":930.328,"body":"than me, but he had like a better body composition"},{"speaker":"[Aaron Straker]","startTime":930.789,"endTime":932.753,"body":"at over 220 pounds."},{"speaker":"[Bryan]","startTime":933.346,"endTime":935.167,"body":"That's insane. I mean, I've"},{"speaker":"[Aaron Straker]","startTime":935.123,"endTime":935.368,"body":"Yeah."},{"speaker":"[Bryan]","startTime":935.207,"endTime":939.929,"body":"seen him, I follow him, and I've listened"},{"speaker":"[Bryan]","startTime":935.207,"endTime":939.929,"body":"to him on some podcasts. I'm very well aware"},{"speaker":"[Bryan]","startTime":940.029,"endTime":944.972,"body":"of Brandon Kempter, and I've always"},{"speaker":"[Bryan]","startTime":940.029,"endTime":944.972,"body":"been impressed by him, but that's crazy to"},{"speaker":"[Bryan]","startTime":945.012,"endTime":946.413,"body":"hear and for to hear, yeah."},{"speaker":"[Aaron Straker]","startTime":947.15,"endTime":952.152,"body":"Yeah, it was pretty like upper"},{"speaker":"[Aaron Straker]","startTime":947.15,"endTime":952.152,"body":"body, some things we were like, decently comparable."},{"speaker":"[Aaron Straker]","startTime":952.232,"endTime":957.535,"body":"I'm sure in like better shape,"},{"speaker":"[Aaron Straker]","startTime":952.232,"endTime":957.535,"body":"he would blow me out of the water, but it wasn't"},{"speaker":"[Aaron Straker]","startTime":957.555,"endTime":960.997,"body":"like your arms are twice the"},{"speaker":"[Aaron Straker]","startTime":957.555,"endTime":960.997,"body":"size of mine sort of thing. But when we got"},{"speaker":"[Aaron Straker]","startTime":961.017,"endTime":964.379,"body":"to lower body, like his quads"},{"speaker":"[Aaron Straker]","startTime":961.017,"endTime":964.379,"body":"and stuff were like, it was a whole different"},{"speaker":"[Aaron Straker]","startTime":964.519,"endTime":969.822,"body":"league. So anyway, great training"},{"speaker":"[Aaron Straker]","startTime":964.519,"endTime":969.822,"body":"session. Maybe we'll have them on the podcast"},{"speaker":"[Aaron Straker]","startTime":969.882,"endTime":973.745,"body":"one day. It would be a really"},{"speaker":"[Aaron Straker]","startTime":969.882,"endTime":973.745,"body":"cool conversation to have. And we swung for"},{"speaker":"[Aaron Straker]","startTime":973.765,"endTime":980.539,"body":"the fences. Like we got after"},{"speaker":"[Aaron Straker]","startTime":973.765,"endTime":980.539,"body":"it. And I, we had a couple sets of one and"},{"speaker":"[Aaron Straker]","startTime":980.619,"endTime":984.22,"body":"one quarter squats on like"},{"speaker":"[Aaron Straker]","startTime":980.619,"endTime":984.22,"body":"a leverage squat machine. So it's actually"},{"speaker":"[Aaron Straker]","startTime":984.34,"endTime":989.161,"body":"a pretty good leverage squat."},{"speaker":"[Aaron Straker]","startTime":984.34,"endTime":989.161,"body":"And after the third set, I just like pushed"},{"speaker":"[Aaron Straker]","startTime":989.201,"endTime":994.623,"body":"a little bit too hard and I"},{"speaker":"[Aaron Straker]","startTime":989.201,"endTime":994.623,"body":"got like that sustained like cortisol fight"},{"speaker":"[Aaron Straker]","startTime":994.643,"endTime":998.064,"body":"or flight response. Like I"},{"speaker":"[Aaron Straker]","startTime":994.643,"endTime":998.064,"body":"felt like the hair on the back of my neck go"},{"speaker":"[Aaron Straker]","startTime":998.144,"endTime":1003.705,"body":"up and it like didn't go away."},{"speaker":"[Aaron Straker]","startTime":998.144,"endTime":1003.705,"body":"And my heart rate was super, super elevated."},{"speaker":"[Aaron Straker]","startTime":1004.086,"endTime":1007.749,"body":"I had to skip our next exercise."},{"speaker":"[Aaron Straker]","startTime":1004.086,"endTime":1007.749,"body":"We were supposed to go do RDLs and like, I"},{"speaker":"[Aaron Straker]","startTime":1007.789,"endTime":1011.232,"body":"still, I was like, I can't."},{"speaker":"[Aaron Straker]","startTime":1007.789,"endTime":1011.232,"body":"I had that like, literally that post-crossfit"},{"speaker":"[Aaron Straker]","startTime":1011.272,"endTime":1015.516,"body":"workout feel and I was like,"},{"speaker":"[Aaron Straker]","startTime":1011.272,"endTime":1015.516,"body":"I just gotta sit here, you know? And I remember"},{"speaker":"[Aaron Straker]","startTime":1015.556,"endTime":1021.642,"body":"I left my timer on because"},{"speaker":"[Aaron Straker]","startTime":1015.556,"endTime":1021.642,"body":"I was timing our sets and my phone or my timer"},{"speaker":"[Aaron Straker]","startTime":1021.662,"endTime":1024.865,"body":"on my watch was at 10 minutes."},{"speaker":"[Aaron Straker]","startTime":1021.662,"endTime":1024.865,"body":"So it had been 10 minutes after the last set"},{"speaker":"[Aaron Straker]","startTime":1024.885,"endTime":1026.306,"body":"and my heart rate was still"},{"speaker":"[Aaron Straker]","startTime":1024.885,"endTime":1026.306,"body":"in the 130s."},{"speaker":"[Bryan]","startTime":1027.414,"endTime":1027.914,"body":"Wow."},{"speaker":"[Aaron Straker]","startTime":1028.768,"endTime":1029.149,"body":"And I was"},{"speaker":"[Bryan]","startTime":1029.096,"endTime":1029.2759999999998,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":1029.1889999999999,"endTime":1029.3890000000001,"body":"like,"},{"speaker":"[Bryan]","startTime":1029.296,"endTime":1029.4360000000001,"body":"some"},{"speaker":"[Aaron Straker]","startTime":1029.409,"endTime":1029.429,"body":"I"},{"speaker":"[Bryan]","startTime":1029.476,"endTime":1029.656,"body":"over"},{"speaker":"[Aaron Straker]","startTime":1029.549,"endTime":1029.8490000000002,"body":"was like"},{"speaker":"[Bryan]","startTime":1029.696,"endTime":1030.077,"body":"training"},{"speaker":"[Aaron Straker]","startTime":1029.8890000000001,"endTime":1030.009,"body":"some."},{"speaker":"[Bryan]","startTime":1030.097,"endTime":1031.018,"body":"shit right there, dude. Heheheheh."},{"speaker":"[Aaron Straker]","startTime":1031.162,"endTime":1035.0839999999998,"body":"I was like, something's wrong."},{"speaker":"[Aaron Straker]","startTime":1031.162,"endTime":1035.0839999999998,"body":"We did two sets on the hamstring curl, and"},{"speaker":"[Aaron Straker]","startTime":1035.124,"endTime":1041.887,"body":"my hamstrings were wrecked,"},{"speaker":"[Aaron Straker]","startTime":1035.124,"endTime":1041.887,"body":"wrecked from two sets seated. So anyway, I'm"},{"speaker":"[Aaron Straker]","startTime":1041.9070000000002,"endTime":1046.19,"body":"like, okay, I felt kind of"},{"speaker":"[Aaron Straker]","startTime":1041.9070000000002,"endTime":1046.19,"body":"weird. I got pumped a bunch of water. We went"},{"speaker":"[Aaron Straker]","startTime":1046.21,"endTime":1049.792,"body":"and got some food. I wake up"},{"speaker":"[Aaron Straker]","startTime":1046.21,"endTime":1049.792,"body":"the next morning and I'm like sick. I'm like,"},{"speaker":"[Aaron Straker]","startTime":1049.872,"endTime":1054.935,"body":"I get the nasal thing, it's"},{"speaker":"[Aaron Straker]","startTime":1049.872,"endTime":1054.935,"body":"Sunday. I'm like, oh, okay, that's why training"},{"speaker":"[Aaron Straker]","startTime":1054.975,"endTime":1059.457,"body":"was feeling like that. I was"},{"speaker":"[Aaron Straker]","startTime":1054.975,"endTime":1059.457,"body":"like, kind of redlining. And then Monday comes"},{"speaker":"[Aaron Straker]","startTime":1059.477,"endTime":1064.937,"body":"around and I'm like, Sick,"},{"speaker":"[Aaron Straker]","startTime":1059.477,"endTime":1064.937,"body":"sick. I wake up to pee. My, and what's strange"},{"speaker":"[Aaron Straker]","startTime":1064.957,"endTime":1071.221,"body":"is my calves are in a world"},{"speaker":"[Aaron Straker]","startTime":1064.957,"endTime":1071.221,"body":"of pain. Like top three doms of my entire life,"},{"speaker":"[Aaron Straker]","startTime":1071.461,"endTime":1072.782,"body":"pain. I"},{"speaker":"[Bryan]","startTime":1072.558,"endTime":1073.239,"body":"Did you even train,"},{"speaker":"[Aaron Straker]","startTime":1073.002,"endTime":1073.342,"body":"couldn't even"},{"speaker":"[Bryan]","startTime":1073.259,"endTime":1073.62,"body":"Kevs?"},{"speaker":"[Aaron Straker]","startTime":1073.362,"endTime":1074.023,"body":"get my fucking"},{"speaker":"[Bryan]","startTime":1073.801,"endTime":1076.668,"body":"Okay,"},{"speaker":"[Aaron Straker]","startTime":1074.663,"endTime":1076.925,"body":"feet, yeah we did, we started"},{"speaker":"[Aaron Straker]","startTime":1074.663,"endTime":1076.925,"body":"with calves. But"},{"speaker":"[Bryan]","startTime":1076.849,"endTime":1077.069,"body":"okay."},{"speaker":"[Aaron Straker]","startTime":1076.965,"endTime":1079.887,"body":"we only did three sets. I couldn't"},{"speaker":"[Aaron Straker]","startTime":1076.965,"endTime":1079.887,"body":"even get my feet flat on the ground with my"},{"speaker":"[Aaron Straker]","startTime":1079.927,"endTime":1082.309,"body":"weight. I had to like walk"},{"speaker":"[Aaron Straker]","startTime":1079.927,"endTime":1082.309,"body":"on my tippy toes so that they didn't"},{"speaker":"[Bryan]","startTime":1082.291,"endTime":1082.454,"body":"Oh"},{"speaker":"[Aaron Straker]","startTime":1082.349,"endTime":1082.749,"body":"stretch"},{"speaker":"[Bryan]","startTime":1082.494,"endTime":1082.86,"body":"man."},{"speaker":"[Aaron Straker]","startTime":1082.769,"endTime":1086.451,"body":"to the fucking bathroom. And"},{"speaker":"[Aaron Straker]","startTime":1082.769,"endTime":1086.451,"body":"like my nose is all blocked up and stuff. And"},{"speaker":"[Aaron Straker]","startTime":1086.471,"endTime":1091.19,"body":"I was like, oh great. And it's"},{"speaker":"[Aaron Straker]","startTime":1086.471,"endTime":1091.19,"body":"like my busiest day of the week. I was like,"},{"speaker":"[Aaron Straker]","startTime":1091.21,"endTime":1097.053,"body":"I am in for a fucking day here."},{"speaker":"[Aaron Straker]","startTime":1091.21,"endTime":1097.053,"body":"So anyway, I did deload because life deloaded"},{"speaker":"[Aaron Straker]","startTime":1097.094,"endTime":1102.256,"body":"for me as I just ran the flu"},{"speaker":"[Aaron Straker]","startTime":1097.094,"endTime":1102.256,"body":"a little bit too close to the sun for too long."},{"speaker":"[Aaron Straker]","startTime":1102.416,"endTime":1105.038,"body":"My body, I got sick, so I'm"},{"speaker":"[Aaron Straker]","startTime":1102.416,"endTime":1105.038,"body":"sick. You can probably hear it in my voice"},{"speaker":"[Aaron Straker]","startTime":1105.118,"endTime":1109.26,"body":"a little bit. And I am deloading"},{"speaker":"[Aaron Straker]","startTime":1105.118,"endTime":1109.26,"body":"this week. I haven't been to the gym. I did"},{"speaker":"[Aaron Straker]","startTime":1109.3,"endTime":1113.122,"body":"actually go today. I went in"},{"speaker":"[Aaron Straker]","startTime":1109.3,"endTime":1113.122,"body":"the sauna and just rode the bike for like 30"},{"speaker":"[Aaron Straker]","startTime":1113.162,"endTime":1117.705,"body":"minutes just to get like some,"},{"speaker":"[Aaron Straker]","startTime":1113.162,"endTime":1117.705,"body":"my body moving a little bit. And hopefully"},{"speaker":"[Aaron Straker]","startTime":1117.725,"endTime":1120.227,"body":"tomorrow I'll feel. pretty"},{"speaker":"[Aaron Straker]","startTime":1117.725,"endTime":1120.227,"body":"damn back to normal."},{"speaker":"[Bryan]","startTime":1121.48,"endTime":1121.681,"body":"What's"},{"speaker":"[Aaron Straker]","startTime":1121.608,"endTime":1121.908,"body":"Without,"},{"speaker":"[Bryan]","startTime":1121.721,"endTime":1122.084,"body":"the plan"},{"speaker":"[Aaron Straker]","startTime":1121.948,"endTime":1122.308,"body":"besides"},{"speaker":"[Bryan]","startTime":1122.124,"endTime":1122.446,"body":"as far"},{"speaker":"[Aaron Straker]","startTime":1122.328,"endTime":1122.468,"body":"the,"},{"speaker":"[Bryan]","startTime":1122.487,"endTime":1122.829,"body":"as getting"},{"speaker":"[Aaron Straker]","startTime":1122.809,"endTime":1123.109,"body":"besides"},{"speaker":"[Bryan]","startTime":1122.869,"endTime":1123.595,"body":"back into training?"},{"speaker":"[Aaron Straker]","startTime":1125.131,"endTime":1128.894,"body":"the. I will skip lower body"},{"speaker":"[Aaron Straker]","startTime":1125.131,"endTime":1128.894,"body":"until the end of the week and then I'll do"},{"speaker":"[Aaron Straker]","startTime":1128.914,"endTime":1138.462,"body":"like a 70% sort of one. And"},{"speaker":"[Aaron Straker]","startTime":1128.914,"endTime":1138.462,"body":"what I'm going to do is just reduce loads in"},{"speaker":"[Aaron Straker]","startTime":1138.502,"endTime":1144.767,"body":"cap reps. So like tomorrow"},{"speaker":"[Aaron Straker]","startTime":1138.502,"endTime":1144.767,"body":"I'll probably do a upper my push session and"},{"speaker":"[Aaron Straker]","startTime":1144.807,"endTime":1150.708,"body":"I'll just reduce load by probably"},{"speaker":"[Aaron Straker]","startTime":1144.807,"endTime":1150.708,"body":"like 20% and then. cap, not push past the top"},{"speaker":"[Aaron Straker]","startTime":1150.748,"endTime":1154.553,"body":"end of my rep range. I'll still"},{"speaker":"[Aaron Straker]","startTime":1150.748,"endTime":1154.553,"body":"like my top set back off, but like my top set,"},{"speaker":"[Aaron Straker]","startTime":1154.573,"endTime":1158.658,"body":"the cap is at like 10. So I'll"},{"speaker":"[Aaron Straker]","startTime":1154.573,"endTime":1158.658,"body":"just hit those 10 reps with, you know, 20,"},{"speaker":"[Aaron Straker]","startTime":1158.678,"endTime":1163.124,"body":"25% lighter load and stick"},{"speaker":"[Aaron Straker]","startTime":1158.678,"endTime":1163.124,"body":"to that. No intensity techniques, not trained"},{"speaker":"[Aaron Straker]","startTime":1163.144,"endTime":1164.445,"body":"to failure or anything like"},{"speaker":"[Aaron Straker]","startTime":1163.144,"endTime":1164.445,"body":"that."},{"speaker":"[Bryan]","startTime":1165.55,"endTime":1171.326,"body":"Is the plan to keep more or less the"},{"speaker":"[Bryan]","startTime":1165.55,"endTime":1171.326,"body":"same training protocol going into your The"},{"speaker":"[Bryan]","startTime":1171.346,"endTime":1173.111,"body":"start of this diet or whatever it is"},{"speaker":"[Bryan]","startTime":1171.346,"endTime":1173.111,"body":"going to be"},{"speaker":"[Aaron Straker]","startTime":1174.682,"endTime":1177.863,"body":"I'm on the fence, I haven't"},{"speaker":"[Aaron Straker]","startTime":1174.682,"endTime":1177.863,"body":"quite decided yet. I have been getting the"},{"speaker":"[Aaron Straker]","startTime":1177.963,"endTime":1185.847,"body":"itch to rotate in some different"},{"speaker":"[Aaron Straker]","startTime":1177.963,"endTime":1185.847,"body":"things. So we did officially start the diet,"},{"speaker":"[Aaron Straker]","startTime":1185.867,"endTime":1189.168,"body":"but my diet's starting at 3,000"},{"speaker":"[Aaron Straker]","startTime":1185.867,"endTime":1189.168,"body":"calories. Like, it's"},{"speaker":"[Bryan]","startTime":1189.162,"endTime":1189.786,"body":"Tough life,"},{"speaker":"[Aaron Straker]","startTime":1189.508,"endTime":1189.888,"body":"hardly"},{"speaker":"[Bryan]","startTime":1189.846,"endTime":1192.22,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1189.928,"endTime":1194.39,"body":"a diet, you know what I mean?"},{"speaker":"[Aaron Straker]","startTime":1189.928,"endTime":1194.39,"body":"So I know if I do keep things the same, I should"},{"speaker":"[Aaron Straker]","startTime":1194.43,"endTime":1199.333,"body":"have zero issues progressing"},{"speaker":"[Aaron Straker]","startTime":1194.43,"endTime":1199.333,"body":"for at least, I might be able to get another"},{"speaker":"[Aaron Straker]","startTime":1199.373,"endTime":1205.004,"body":"three, four weeks. and I was"},{"speaker":"[Aaron Straker]","startTime":1199.373,"endTime":1205.004,"body":"reaching some loads where I was like, I wanted"},{"speaker":"[Aaron Straker]","startTime":1205.044,"endTime":1210.108,"body":"to give them efforts just to"},{"speaker":"[Aaron Straker]","startTime":1205.044,"endTime":1210.108,"body":"establish new PRs, essentially, because I was,"},{"speaker":"[Aaron Straker]","startTime":1210.328,"endTime":1214.091,"body":"you know, at lifetime PRs on"},{"speaker":"[Aaron Straker]","startTime":1210.328,"endTime":1214.091,"body":"some things. So we'll kind of see, and then"},{"speaker":"[Aaron Straker]","startTime":1214.251,"endTime":1217.133,"body":"I probably will change some"},{"speaker":"[Aaron Straker]","startTime":1214.251,"endTime":1217.133,"body":"training up just to be a little bit more, a"},{"speaker":"[Aaron Straker]","startTime":1218.934,"endTime":1222.677,"body":"little bit more geared for"},{"speaker":"[Aaron Straker]","startTime":1218.934,"endTime":1222.677,"body":"some of my goals and stuff and some of my concerns"},{"speaker":"[Aaron Straker]","startTime":1222.837,"endTime":1228.161,"body":"with the deficit in terms of"},{"speaker":"[Aaron Straker]","startTime":1222.837,"endTime":1228.161,"body":"like mostly my legs and preserving quad size"},{"speaker":"[Aaron Straker]","startTime":1228.201,"endTime":1228.361,"body":"there."},{"speaker":"[Bryan]","startTime":1229.954,"endTime":1231.152,"body":"Cool, sounds good."},{"speaker":"[Aaron Straker]","startTime":1231.476,"endTime":1231.602,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1233.838,"endTime":1234.261,"body":"Is that it?"},{"speaker":"[Aaron Straker]","startTime":1235.36,"endTime":1236.788,"body":"That's it for my updates."},{"speaker":"[Bryan]","startTime":1238.222,"endTime":1239.388,"body":"Sweet, let's talk bots."},{"speaker":"[Aaron Straker]","startTime":1242.282,"endTime":1242.753,"body":"Let's do it."},{"speaker":"[Bryan]","startTime":1244.294,"endTime":1249.156,"body":"There's two studies that are interesting"},{"speaker":"[Bryan]","startTime":1244.294,"endTime":1249.156,"body":"that we're going to focus on today. The first"},{"speaker":"[Bryan]","startTime":1249.276,"endTime":1255.358,"body":"one is the one that just came out from"},{"speaker":"[Bryan]","startTime":1249.276,"endTime":1255.358,"body":"Daniel Plotkin as the main author, 2023, and"},{"speaker":"[Bryan]","startTime":1255.398,"endTime":1262.321,"body":"it was funded by Brett Contreras and"},{"speaker":"[Bryan]","startTime":1255.398,"endTime":1262.321,"body":"Menno Henselmans, which I'm just going to leave"},{"speaker":"[Bryan]","startTime":1262.381,"endTime":1266.759,"body":"out there. And you guys can kind of..."},{"speaker":"[Bryan]","startTime":1262.381,"endTime":1266.759,"body":"take from that what you will as we go through"},{"speaker":"[Bryan]","startTime":1266.799,"endTime":1271.562,"body":"it. The study was officially called"},{"speaker":"[Bryan]","startTime":1266.799,"endTime":1271.562,"body":"Hip Thrust and Back Squat Training, Elicit"},{"speaker":"[Bryan]","startTime":1271.602,"endTime":1277.326,"body":"Similar Gluteus Muscle Hypertrophy,"},{"speaker":"[Bryan]","startTime":1271.602,"endTime":1277.326,"body":"and Transfer Similarly to the Deadlift. It's"},{"speaker":"[Bryan]","startTime":1277.366,"endTime":1280.588,"body":"interesting that they put in that second"},{"speaker":"[Bryan]","startTime":1277.366,"endTime":1280.588,"body":"part because I feel like that's such like an"},{"speaker":"[Bryan]","startTime":1281.008,"endTime":1285.451,"body":"under-reported piece of the study or"},{"speaker":"[Bryan]","startTime":1281.008,"endTime":1285.451,"body":"an under-discussed part of it. I kind of don't"},{"speaker":"[Bryan]","startTime":1285.471,"endTime":1293.237,"body":"really care about it. But the other"},{"speaker":"[Bryan]","startTime":1285.471,"endTime":1293.237,"body":"study is by Cassiano and colleagues, also from"},{"speaker":"[Bryan]","startTime":1293.297,"endTime":1299.064,"body":"2023. and it's called the addition"},{"speaker":"[Bryan]","startTime":1293.297,"endTime":1299.064,"body":"of the barbell hip thrust is effective for"},{"speaker":"[Bryan]","startTime":1299.124,"endTime":1305.228,"body":"enhancing gluteus maximus hypertrophy"},{"speaker":"[Bryan]","startTime":1299.124,"endTime":1305.228,"body":"in young women. So those are the two studies"},{"speaker":"[Bryan]","startTime":1305.248,"endTime":1310.952,"body":"we're going to kind of go over to go"},{"speaker":"[Bryan]","startTime":1305.248,"endTime":1310.952,"body":"over and delve into today. Let's start with"},{"speaker":"[Bryan]","startTime":1311.012,"endTime":1318.998,"body":"the Daniel Plotkin one from Brett Contreras"},{"speaker":"[Bryan]","startTime":1311.012,"endTime":1318.998,"body":"and Menno Henselmans. And essentially this"},{"speaker":"[Bryan]","startTime":1319.138,"endTime":1323.941,"body":"one, both of them were untrained women."},{"speaker":"[Bryan]","startTime":1319.138,"endTime":1323.941,"body":"They were untrained. I don't know if they were"},{"speaker":"[Bryan]","startTime":1324.001,"endTime":1332.306,"body":"all on women, but they were definitely"},{"speaker":"[Bryan]","startTime":1324.001,"endTime":1332.306,"body":"untrained. The first study here was nine weeks"},{"speaker":"[Bryan]","startTime":1332.446,"endTime":1341.431,"body":"long, and they had 18 people do hip"},{"speaker":"[Bryan]","startTime":1332.446,"endTime":1341.431,"body":"thrusts and 16 people do squats. Over the course"},{"speaker":"[Bryan]","startTime":1341.471,"endTime":1346.895,"body":"of the nine weeks, they stated that"},{"speaker":"[Bryan]","startTime":1341.471,"endTime":1346.895,"body":"each person did between 15 and 17 sessions,"},{"speaker":"[Bryan]","startTime":1347.415,"endTime":1352.858,"body":"meaning that they were averaging just"},{"speaker":"[Bryan]","startTime":1347.415,"endTime":1352.858,"body":"under two sessions a week. I believe that the"},{"speaker":"[Bryan]","startTime":1352.958,"endTime":1358.58,"body":"setup of this had them just do one"},{"speaker":"[Bryan]","startTime":1352.958,"endTime":1358.58,"body":"session the first week as just to ensure I"},{"speaker":"[Bryan]","startTime":1358.6,"endTime":1362.362,"body":"guess that there wasn't too much muscle"},{"speaker":"[Bryan]","startTime":1358.6,"endTime":1362.362,"body":"damage or soreness, but that's a key thing"},{"speaker":"[Bryan]","startTime":1362.402,"endTime":1366.844,"body":"that I think we're going to discuss"},{"speaker":"[Bryan]","startTime":1362.402,"endTime":1366.844,"body":"as we get going through this. And we do have"},{"speaker":"[Bryan]","startTime":1366.864,"endTime":1374.987,"body":"to remember these are untrained people"},{"speaker":"[Bryan]","startTime":1366.864,"endTime":1374.987,"body":"here. They accessed muscle growth through MRI"},{"speaker":"[Bryan]","startTime":1375.647,"endTime":1381.846,"body":"and they tested three RM loads on the"},{"speaker":"[Bryan]","startTime":1375.647,"endTime":1381.846,"body":"deadlift and an isometric strength test. three"},{"speaker":"[Bryan]","startTime":1381.946,"endTime":1386.128,"body":"RM loads on the movement that they"},{"speaker":"[Bryan]","startTime":1381.946,"endTime":1386.128,"body":"did that they were training. So actually, they"},{"speaker":"[Bryan]","startTime":1386.168,"endTime":1389.79,"body":"did three RM loads on both movements."},{"speaker":"[Bryan]","startTime":1386.168,"endTime":1389.79,"body":"So whether you did a squat or a hip thrust,"},{"speaker":"[Bryan]","startTime":1390.09,"endTime":1394.152,"body":"at the end of the test of the study,"},{"speaker":"[Bryan]","startTime":1390.09,"endTime":1394.152,"body":"you would do a three RM on both the squat and"},{"speaker":"[Bryan]","startTime":1394.192,"endTime":1400.515,"body":"the hip thrust and the deadlift and"},{"speaker":"[Bryan]","startTime":1394.192,"endTime":1400.515,"body":"an isometric strength test against a wall."},{"speaker":"[Bryan]","startTime":1400.555,"endTime":1408.72,"body":"So a decent number of strength assessments"},{"speaker":"[Bryan]","startTime":1400.555,"endTime":1408.72,"body":"for a hypertrophy based study, but Yeah, anything"},{"speaker":"[Bryan]","startTime":1408.92,"endTime":1412.229,"body":"on any thoughts on any of that before"},{"speaker":"[Bryan]","startTime":1408.92,"endTime":1412.229,"body":"I get into kind of some of the results here."},{"speaker":"[Aaron Straker]","startTime":1414.702,"endTime":1420.043,"body":"Yeah, I mean, and I guess before"},{"speaker":"[Aaron Straker]","startTime":1414.702,"endTime":1420.043,"body":"I get into it, I don't want it to seem like"},{"speaker":"[Aaron Straker]","startTime":1420.183,"endTime":1424.124,"body":"I'm a fucking negative Nancy"},{"speaker":"[Aaron Straker]","startTime":1420.183,"endTime":1424.124,"body":"or anything like that, but just, there's so"},{"speaker":"[Aaron Straker]","startTime":1424.144,"endTime":1429.126,"body":"many things that, it's just"},{"speaker":"[Aaron Straker]","startTime":1424.144,"endTime":1429.126,"body":"hard for me to be like, it's, you take 10,"},{"speaker":"[Aaron Straker]","startTime":1430.666,"endTime":1433.867,"body":"you get 10 weeks, you get untrained"},{"speaker":"[Aaron Straker]","startTime":1430.666,"endTime":1433.867,"body":"people, 10 weeks, right?"},{"speaker":"[Bryan]","startTime":1434.283,"endTime":1434.737,"body":"nine weeks."},{"speaker":"[Aaron Straker]","startTime":1434.727,"endTime":1440.309,"body":"Only two sessions per week,"},{"speaker":"[Aaron Straker]","startTime":1434.727,"endTime":1440.309,"body":"right? And then we're taking three rep max"},{"speaker":"[Aaron Straker]","startTime":1440.389,"endTime":1446.099,"body":"efforts after 10 weeks, like"},{"speaker":"[Aaron Straker]","startTime":1440.389,"endTime":1446.099,"body":"two months of training. and then extrapolating"},{"speaker":"[Aaron Straker]","startTime":1446.521,"endTime":1454.745,"body":"this as... information that"},{"speaker":"[Aaron Straker]","startTime":1446.521,"endTime":1454.745,"body":"we should base the people who are in the iron"},{"speaker":"[Aaron Straker]","startTime":1454.785,"endTime":1462.812,"body":"game off of, I just feel like"},{"speaker":"[Aaron Straker]","startTime":1454.785,"endTime":1462.812,"body":"that's the limitation to some of these. And"},{"speaker":"[Aaron Straker]","startTime":1463.152,"endTime":1466.415,"body":"we're going to go through it"},{"speaker":"[Aaron Straker]","startTime":1463.152,"endTime":1466.415,"body":"with a grain of salt, I would say. And that's"},{"speaker":"[Aaron Straker]","startTime":1467.016,"endTime":1471.4,"body":"my thoughts so far. I do think"},{"speaker":"[Aaron Straker]","startTime":1467.016,"endTime":1471.4,"body":"they were all women in both groups. I know"},{"speaker":"[Bryan]","startTime":1471.286,"endTime":1471.448,"body":"Okay,"},{"speaker":"[Aaron Straker]","startTime":1471.42,"endTime":1471.58,"body":"in the"},{"speaker":"[Bryan]","startTime":1471.508,"endTime":1471.69,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":1471.62,"endTime":1471.9,"body":"second"},{"speaker":"[Bryan]","startTime":1471.731,"endTime":1472.297,"body":"I believe."},{"speaker":"[Aaron Straker]","startTime":1472.12,"endTime":1473.201,"body":"study they were all women."},{"speaker":"[Bryan]","startTime":1474.422,"endTime":1477.484,"body":"Yeah, I'm not sure on the first study."},{"speaker":"[Bryan]","startTime":1474.422,"endTime":1477.484,"body":"They were just untrained. I actually think"},{"speaker":"[Bryan]","startTime":1477.504,"endTime":1480.527,"body":"there might have been some males in"},{"speaker":"[Bryan]","startTime":1477.504,"endTime":1480.527,"body":"there, but I don't remember specifically from"},{"speaker":"[Bryan]","startTime":1480.547,"endTime":1485.532,"body":"this study. Anytime I read like two"},{"speaker":"[Bryan]","startTime":1480.547,"endTime":1485.532,"body":"somewhat similar studies back to back and like"},{"speaker":"[Bryan]","startTime":1485.572,"endTime":1487.733,"body":"kind of cram for a podcast like this,"},{"speaker":"[Bryan]","startTime":1485.572,"endTime":1487.733,"body":"I"},{"speaker":"[Aaron Straker]","startTime":1487.72,"endTime":1487.881,"body":"You're"},{"speaker":"[Bryan]","startTime":1487.774,"endTime":1487.974,"body":"always"},{"speaker":"[Aaron Straker]","startTime":1487.922,"endTime":1488.344,"body":"nothing."},{"speaker":"[Bryan]","startTime":1488.014,"endTime":1490.316,"body":"feel like I like mix and match information."},{"speaker":"[Aaron Straker]","startTime":1491.432,"endTime":1491.68,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1491.837,"endTime":1499.004,"body":"Anyway, so the result that I think"},{"speaker":"[Bryan]","startTime":1491.837,"endTime":1499.004,"body":"everyone would have expected is that the strength"},{"speaker":"[Bryan]","startTime":1499.064,"endTime":1502.967,"body":"gained was specific to the movement."},{"speaker":"[Bryan]","startTime":1499.064,"endTime":1502.967,"body":"performed, meaning if you were training hip"},{"speaker":"[Bryan]","startTime":1503.007,"endTime":1506.889,"body":"thrusts, you got stronger at hip thrusts,"},{"speaker":"[Bryan]","startTime":1503.007,"endTime":1506.889,"body":"and if you were performing squats, you got"},{"speaker":"[Bryan]","startTime":1506.929,"endTime":1513.533,"body":"stronger at squats. Both groups actually"},{"speaker":"[Bryan]","startTime":1506.929,"endTime":1513.533,"body":"tested similarly on the deadlift, which I find"},{"speaker":"[Bryan]","startTime":1514.373,"endTime":1520.397,"body":"somewhat interesting, but maybe not"},{"speaker":"[Bryan]","startTime":1514.373,"endTime":1520.397,"body":"super surprising. Yeah, I'll just leave that"},{"speaker":"[Bryan]","startTime":1520.417,"endTime":1524.799,"body":"there. I don't have a ton of thoughts"},{"speaker":"[Bryan]","startTime":1520.417,"endTime":1524.799,"body":"on that. As far as growth, it was actually"},{"speaker":"[Bryan]","startTime":1524.959,"endTime":1529.802,"body":"mostly equal, whether you were in the"},{"speaker":"[Bryan]","startTime":1524.959,"endTime":1529.802,"body":"squat group or the or the hip thrust group,"},{"speaker":"[Bryan]","startTime":1529.822,"endTime":1535.845,"body":"the growth in your glute max, the three"},{"speaker":"[Bryan]","startTime":1529.822,"endTime":1535.845,"body":"regions of the glute max, were basically similar"},{"speaker":"[Bryan]","startTime":1535.865,"endTime":1540.048,"body":"between the squat and the hip thrust."},{"speaker":"[Bryan]","startTime":1535.865,"endTime":1540.048,"body":"There was a very slight but insignificant lean"},{"speaker":"[Bryan]","startTime":1540.448,"endTime":1547.412,"body":"towards better growth in the hip thrust"},{"speaker":"[Bryan]","startTime":1540.448,"endTime":1547.412,"body":"group. The quads and the adductors grew more"},{"speaker":"[Bryan]","startTime":1547.592,"endTime":1553.775,"body":"in the squats group, which makes sense,"},{"speaker":"[Bryan]","startTime":1547.592,"endTime":1553.775,"body":"and neither exercise grew the glute med or"},{"speaker":"[Bryan]","startTime":1553.815,"endTime":1559.578,"body":"the glute min, which I put duh next"},{"speaker":"[Bryan]","startTime":1553.815,"endTime":1559.578,"body":"to that in our in our notes here, but I think"},{"speaker":"[Bryan]","startTime":1559.618,"endTime":1566.081,"body":"that also makes sense. I mean, neither"},{"speaker":"[Bryan]","startTime":1559.618,"endTime":1566.081,"body":"one has any sort of abduction where the leg"},{"speaker":"[Bryan]","startTime":1566.121,"endTime":1571.463,"body":"is moving out and back or out to the"},{"speaker":"[Bryan]","startTime":1566.121,"endTime":1571.463,"body":"side. And so in my mind, yeah, both of those"},{"speaker":"[Bryan]","startTime":1571.503,"endTime":1575.325,"body":"exercises are sagittal plane movements"},{"speaker":"[Bryan]","startTime":1571.503,"endTime":1575.325,"body":"that are gonna work the glute max primarily."},{"speaker":"[Bryan]","startTime":1577.642,"endTime":1582.545,"body":"One interesting piece from the paper"},{"speaker":"[Bryan]","startTime":1577.642,"endTime":1582.545,"body":"that I think is worth discussing is that the"},{"speaker":"[Bryan]","startTime":1582.665,"endTime":1588.449,"body":"way Brett Contreras and Menno are both"},{"speaker":"[Bryan]","startTime":1582.665,"endTime":1588.449,"body":"part of the paper only in the design of the"},{"speaker":"[Bryan]","startTime":1588.509,"endTime":1593.313,"body":"study. They weren't actually part of,"},{"speaker":"[Bryan]","startTime":1588.509,"endTime":1593.313,"body":"you know, executing the study with Daniel Plotkin"},{"speaker":"[Bryan]","startTime":1593.333,"endTime":1598.636,"body":"and team, but they did help design"},{"speaker":"[Bryan]","startTime":1593.333,"endTime":1598.636,"body":"the study. And so in the design of the study,"},{"speaker":"[Bryan]","startTime":1599.477,"endTime":1604.481,"body":"it has an escalating volume protocol."},{"speaker":"[Bryan]","startTime":1599.477,"endTime":1604.481,"body":"And I think this is relevant. I'll discuss"},{"speaker":"[Bryan]","startTime":1604.521,"endTime":1610.072,"body":"why afterwards, but In week one, they"},{"speaker":"[Bryan]","startTime":1604.521,"endTime":1610.072,"body":"performed three sets of each movement. In week"},{"speaker":"[Bryan]","startTime":1610.132,"endTime":1614.596,"body":"two, they performed four sets of each"},{"speaker":"[Bryan]","startTime":1610.132,"endTime":1614.596,"body":"movement. Weeks three through six, they did"},{"speaker":"[Bryan]","startTime":1614.636,"endTime":1619.459,"body":"five sets of each movement. In weeks"},{"speaker":"[Bryan]","startTime":1614.636,"endTime":1619.459,"body":"seven through nine, they did six sets of each"},{"speaker":"[Bryan]","startTime":1619.599,"endTime":1624.903,"body":"movement. The repetition range was"},{"speaker":"[Bryan]","startTime":1619.599,"endTime":1624.903,"body":"eight to 12 reps. And if they performed less"},{"speaker":"[Bryan]","startTime":1624.923,"endTime":1628.646,"body":"than eight repetitions or more than"},{"speaker":"[Bryan]","startTime":1624.923,"endTime":1628.646,"body":"12, the load was adjusted accordingly. That"},{"speaker":"[Bryan]","startTime":1628.686,"endTime":1635.438,"body":"is a quote from the paper. All sets"},{"speaker":"[Bryan]","startTime":1628.686,"endTime":1635.438,"body":"were taken to volitional failure. interesting"},{"speaker":"[Bryan]","startTime":1637.619,"endTime":1641.961,"body":"that both movements here were taken"},{"speaker":"[Bryan]","startTime":1637.619,"endTime":1641.961,"body":"to failure, because one thing that we discuss"},{"speaker":"[Bryan]","startTime":1641.981,"endTime":1648.523,"body":"a lot on this podcast here is that"},{"speaker":"[Bryan]","startTime":1641.981,"endTime":1648.523,"body":"you don't need to necessarily go to failure"},{"speaker":"[Bryan]","startTime":1648.563,"endTime":1654.566,"body":"to maximize results when you're training"},{"speaker":"[Bryan]","startTime":1648.563,"endTime":1654.566,"body":"these heavy compound lengthened overloaded"},{"speaker":"[Bryan]","startTime":1654.626,"endTime":1660.388,"body":"movements, and that there's probably"},{"speaker":"[Bryan]","startTime":1654.626,"endTime":1660.388,"body":"significantly more benefit in training to failure"},{"speaker":"[Bryan]","startTime":1660.548,"endTime":1666.491,"body":"on a short overload movement like a"},{"speaker":"[Bryan]","startTime":1660.548,"endTime":1666.491,"body":"hip thrust. Another interesting piece of that"},{"speaker":"[Bryan]","startTime":1666.571,"endTime":1673.215,"body":"discussion related to failure is the"},{"speaker":"[Bryan]","startTime":1666.571,"endTime":1673.215,"body":"escalation of the volume protocol. And so not"},{"speaker":"[Bryan]","startTime":1673.295,"endTime":1679.018,"body":"only are you starting training untrained"},{"speaker":"[Bryan]","startTime":1673.295,"endTime":1679.018,"body":"people on three sets of squats to failure,"},{"speaker":"[Bryan]","startTime":1680.339,"endTime":1684.161,"body":"but then you're gonna have them do"},{"speaker":"[Bryan]","startTime":1680.339,"endTime":1684.161,"body":"more squats to failure in subsequent weeks"},{"speaker":"[Bryan]","startTime":1684.201,"endTime":1688.284,"body":"until you get to nine weeks and then"},{"speaker":"[Bryan]","startTime":1684.201,"endTime":1688.284,"body":"they're doing six sets of squats to failure."},{"speaker":"[Bryan]","startTime":1690.485,"endTime":1697.029,"body":"So. Could it be that there's just so"},{"speaker":"[Bryan]","startTime":1690.485,"endTime":1697.029,"body":"much muscle damage from those squats that maybe"},{"speaker":"[Bryan]","startTime":1697.929,"endTime":1702.672,"body":"you were unable to maximize hypertrophy"},{"speaker":"[Bryan]","startTime":1697.929,"endTime":1702.672,"body":"and that there's significantly less muscle"},{"speaker":"[Bryan]","startTime":1702.712,"endTime":1708.936,"body":"damage from the hip thrust and maybe"},{"speaker":"[Bryan]","startTime":1702.712,"endTime":1708.936,"body":"you can Get a lot more from more sets and being"},{"speaker":"[Bryan]","startTime":1708.976,"endTime":1712.117,"body":"closer to failure that way possibly"},{"speaker":"[Bryan]","startTime":1708.976,"endTime":1712.117,"body":"any thoughts"},{"speaker":"[Aaron Straker]","startTime":1715.462,"endTime":1726.125,"body":"Yes, so the volume ramping"},{"speaker":"[Aaron Straker]","startTime":1715.462,"endTime":1726.125,"body":"is interesting, especially in tandem with sets"},{"speaker":"[Aaron Straker]","startTime":1726.165,"endTime":1732.327,"body":"taken to volitional failure"},{"speaker":"[Aaron Straker]","startTime":1726.165,"endTime":1732.327,"body":"of untrained people with a back squat calling"},{"speaker":"[Aaron Straker]","startTime":1732.367,"endTime":1732.807,"body":"failure."},{"speaker":"[Bryan]","startTime":1732.709,"endTime":1732.93,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1733.427,"endTime":1737.088,"body":"And I mean, if you were just,"},{"speaker":"[Aaron Straker]","startTime":1733.427,"endTime":1737.088,"body":"for everyone listening, if you were just to"},{"speaker":"[Aaron Straker]","startTime":1737.128,"endTime":1742.518,"body":"put yourself in like, okay,"},{"speaker":"[Aaron Straker]","startTime":1737.128,"endTime":1742.518,"body":"I'm gonna take a hip thrust to failure. You"},{"speaker":"[Aaron Straker]","startTime":1742.558,"endTime":1747.16,"body":"know you're working hard, obviously,"},{"speaker":"[Aaron Straker]","startTime":1742.558,"endTime":1747.16,"body":"but there's no fear associated with as you"},{"speaker":"[Aaron Straker]","startTime":1747.4,"endTime":1751.543,"body":"near that failure whereas with"},{"speaker":"[Aaron Straker]","startTime":1747.4,"endTime":1751.543,"body":"the back squat, especially being someone who's"},{"speaker":"[Aaron Straker]","startTime":1752.143,"endTime":1757.426,"body":"untrained and you have, what"},{"speaker":"[Aaron Straker]","startTime":1752.143,"endTime":1757.426,"body":"is it, like 18 lifting sessions under your"},{"speaker":"[Aaron Straker]","startTime":1757.466,"endTime":1760.588,"body":"belt by the end of it, that's"},{"speaker":"[Aaron Straker]","startTime":1757.466,"endTime":1760.588,"body":"it? You're"},{"speaker":"[Bryan]","startTime":1760.299,"endTime":1760.543,"body":"Yes."},{"speaker":"[Aaron Straker]","startTime":1761.188,"endTime":1767.892,"body":"calling failure like quite"},{"speaker":"[Aaron Straker]","startTime":1761.188,"endTime":1767.892,"body":"far from it. And in my personal opinion, which"},{"speaker":"[Aaron Straker]","startTime":1767.952,"endTime":1775.337,"body":"could be wrong, the hip thrusts"},{"speaker":"[Aaron Straker]","startTime":1767.952,"endTime":1775.337,"body":"The volitional failure was probably closer"},{"speaker":"[Aaron Straker]","startTime":1776.498,"endTime":1776.678,"body":"to a"},{"speaker":"[Bryan]","startTime":1776.691,"endTime":1776.914,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1776.738,"endTime":1782.423,"body":"true failure because there's"},{"speaker":"[Aaron Straker]","startTime":1776.738,"endTime":1782.423,"body":"no fear associated there. The inherent"},{"speaker":"[Bryan]","startTime":1781.711,"endTime":1781.813,"body":"Mmm."},{"speaker":"[Aaron Straker]","startTime":1782.483,"endTime":1787.928,"body":"perceived risk is significantly"},{"speaker":"[Aaron Straker]","startTime":1782.483,"endTime":1787.928,"body":"lower. Now that's my speculation, but I just"},{"speaker":"[Aaron Straker]","startTime":1787.948,"endTime":1792.833,"body":"know judging back to like every,"},{"speaker":"[Aaron Straker]","startTime":1787.948,"endTime":1792.833,"body":"and I believe these are probably college students."},{"speaker":"[Aaron Straker]","startTime":1793.774,"endTime":1796.336,"body":"I know the second group was"},{"speaker":"[Aaron Straker]","startTime":1793.774,"endTime":1796.336,"body":"college students. I would imagine this first"},{"speaker":"[Aaron Straker]","startTime":1796.376,"endTime":1800.91,"body":"group is as well. I just don't"},{"speaker":"[Aaron Straker]","startTime":1796.376,"endTime":1800.91,"body":"think we're getting squats, six squats to failure."},{"speaker":"[Bryan]","startTime":1800.682,"endTime":1800.745,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":1801.731,"endTime":1807.32,"body":"I just, I'm not buying it per"},{"speaker":"[Aaron Straker]","startTime":1801.731,"endTime":1807.32,"body":"se, so I think that could play into the results"},{"speaker":"[Aaron Straker]","startTime":1807.38,"endTime":1807.741,"body":"as well."},{"speaker":"[Bryan]","startTime":1808.054,"endTime":1812.697,"body":"Hmm. Interesting. That's an interesting"},{"speaker":"[Bryan]","startTime":1808.054,"endTime":1812.697,"body":"take, because I think that if you argue that"},{"speaker":"[Bryan]","startTime":1812.717,"endTime":1816.701,"body":"the squats weren't taken to failure,"},{"speaker":"[Bryan]","startTime":1812.717,"endTime":1816.701,"body":"then I would actually argue that the study"},{"speaker":"[Bryan]","startTime":1816.741,"endTime":1821.985,"body":"has more validity. Because I think"},{"speaker":"[Bryan]","startTime":1816.741,"endTime":1821.985,"body":"that if you were to set the study up where"},{"speaker":"[Bryan]","startTime":1822.005,"endTime":1828.05,"body":"the squats are going two to three,"},{"speaker":"[Bryan]","startTime":1822.005,"endTime":1828.05,"body":"maybe even four, reps from failure for these"},{"speaker":"[Bryan]","startTime":1828.11,"endTime":1832.494,"body":"untrained people, and the hip thrusts"},{"speaker":"[Bryan]","startTime":1828.11,"endTime":1832.494,"body":"are going to failure, now I think we actually"},{"speaker":"[Bryan]","startTime":1832.534,"endTime":1839.683,"body":"have a somewhat ecological valid study."},{"speaker":"[Bryan]","startTime":1832.534,"endTime":1839.683,"body":"that more emulates the way in which people"},{"speaker":"[Bryan]","startTime":1839.703,"endTime":1846.086,"body":"would actually train. Where I think"},{"speaker":"[Bryan]","startTime":1839.703,"endTime":1846.086,"body":"that if you're gonna go on the assumption that"},{"speaker":"[Bryan]","startTime":1846.106,"endTime":1849.588,"body":"this the paper is correct and that"},{"speaker":"[Bryan]","startTime":1846.106,"endTime":1849.588,"body":"these people are in fact squatting to failure"},{"speaker":"[Bryan]","startTime":1849.708,"endTime":1855.232,"body":"and hip pressing to failure, this kind"},{"speaker":"[Bryan]","startTime":1849.708,"endTime":1855.232,"body":"of plays into one of my critiques, which would"},{"speaker":"[Bryan]","startTime":1855.272,"endTime":1862.015,"body":"be that the muscle damage was so significant"},{"speaker":"[Bryan]","startTime":1855.272,"endTime":1862.015,"body":"in the squat that they weren't actually able"},{"speaker":"[Bryan]","startTime":1862.075,"endTime":1868.287,"body":"to see the hypertrophic gains from"},{"speaker":"[Bryan]","startTime":1862.075,"endTime":1868.287,"body":"the squat. And then I have two references for"},{"speaker":"[Bryan]","startTime":1868.307,"endTime":1876.894,"body":"this, both papers by Dhammas, one in"},{"speaker":"[Bryan]","startTime":1868.307,"endTime":1876.894,"body":"2016 and one in 2017. So the first one is resistance"},{"speaker":"[Bryan]","startTime":1876.934,"endTime":1882.719,"body":"training induced changes in integrated"},{"speaker":"[Bryan]","startTime":1876.934,"endTime":1882.719,"body":"myofibrillar protein synthesis are related"},{"speaker":"[Bryan]","startTime":1882.759,"endTime":1889.605,"body":"to hypertrophy only after attenuation"},{"speaker":"[Bryan]","startTime":1882.759,"endTime":1889.605,"body":"of muscle damage. Meaning that you're not gonna"},{"speaker":"[Bryan]","startTime":1889.725,"endTime":1894.309,"body":"actually see the growth until you've"},{"speaker":"[Bryan]","startTime":1889.725,"endTime":1894.309,"body":"gotten through the phase of all of the excessive"},{"speaker":"[Bryan]","startTime":1894.349,"endTime":1899.371,"body":"muscle damage. The other study was"},{"speaker":"[Bryan]","startTime":1894.349,"endTime":1899.371,"body":"the development of skeletal muscle hypertrophy"},{"speaker":"[Bryan]","startTime":1899.391,"endTime":1905.894,"body":"through resistance training, the role"},{"speaker":"[Bryan]","startTime":1899.391,"endTime":1905.894,"body":"of damage and muscle protein synthesis. Same"},{"speaker":"[Bryan]","startTime":1905.954,"endTime":1913.377,"body":"idea. And so that is one aspect of,"},{"speaker":"[Bryan]","startTime":1905.954,"endTime":1913.377,"body":"hey, if you're training squats to failure as"},{"speaker":"[Bryan]","startTime":1913.417,"endTime":1918.72,"body":"a newbie, you may have this problem."},{"speaker":"[Bryan]","startTime":1913.417,"endTime":1918.72,"body":"Shit, you may even have that problem not training"},{"speaker":"[Bryan]","startTime":1918.76,"endTime":1922.221,"body":"the squats to failure. And so I don't"},{"speaker":"[Bryan]","startTime":1918.76,"endTime":1922.221,"body":"necessarily think that just because they're"},{"speaker":"[Bryan]","startTime":1923.206,"endTime":1926.086,"body":"Aaron believes they're not going to"},{"speaker":"[Bryan]","startTime":1923.206,"endTime":1926.086,"body":"failure, that means that there's not muscle"},{"speaker":"[Bryan]","startTime":1926.126,"endTime":1931.908,"body":"damage. I'm pretty damn sure that these"},{"speaker":"[Bryan]","startTime":1926.126,"endTime":1931.908,"body":"people doing squats, even if it is two to four"},{"speaker":"[Bryan]","startTime":1931.928,"endTime":1935.229,"body":"reps from failure and they're not going"},{"speaker":"[Bryan]","startTime":1931.928,"endTime":1935.229,"body":"all the way there, they're probably still getting"},{"speaker":"[Bryan]","startTime":1935.369,"endTime":1940.81,"body":"wrecked from those squats, especially"},{"speaker":"[Bryan]","startTime":1935.369,"endTime":1940.81,"body":"with the increasing volume protocol. That seems"},{"speaker":"[Bryan]","startTime":1940.83,"endTime":1946.052,"body":"to be something that would be more"},{"speaker":"[Bryan]","startTime":1940.83,"endTime":1946.052,"body":"conducive to a short overload movement. You"},{"speaker":"[Bryan]","startTime":1946.092,"endTime":1953.406,"body":"just don't see people ramping volume"},{"speaker":"[Bryan]","startTime":1946.092,"endTime":1953.406,"body":"too often in practice on heavy demanding. lengthened"},{"speaker":"[Bryan]","startTime":1953.546,"endTime":1960.932,"body":"compound movements. So that is one"},{"speaker":"[Bryan]","startTime":1953.546,"endTime":1960.932,"body":"potentially ecological invalid piece of the"},{"speaker":"[Bryan]","startTime":1960.992,"endTime":1970.0,"body":"study. Let's see, I had one other thing"},{"speaker":"[Bryan]","startTime":1960.992,"endTime":1970.0,"body":"on this as well. Oh, the neural learning side."},{"speaker":"[Bryan]","startTime":1970.34,"endTime":1976.325,"body":"So again, when you look at the study"},{"speaker":"[Bryan]","startTime":1970.34,"endTime":1976.325,"body":"design here, executing a hip thrust as a brand"},{"speaker":"[Bryan]","startTime":1976.365,"endTime":1982.674,"body":"new person to training is not that"},{"speaker":"[Bryan]","startTime":1976.365,"endTime":1982.674,"body":"hard. You can be instructed, on how to do it"},{"speaker":"[Bryan]","startTime":1983.134,"endTime":1988.256,"body":"and you can do hip thrusts and learn"},{"speaker":"[Bryan]","startTime":1983.134,"endTime":1988.256,"body":"how to, you can get better at them very quickly"},{"speaker":"[Bryan]","startTime":1988.296,"endTime":1991.837,"body":"because the range of motion is small"},{"speaker":"[Bryan]","startTime":1988.296,"endTime":1991.837,"body":"and you don't have to coordinate the action"},{"speaker":"[Bryan]","startTime":1991.877,"endTime":1996.139,"body":"of a ton of different muscles. You"},{"speaker":"[Bryan]","startTime":1991.877,"endTime":1996.139,"body":"take a new person who's never really been in"},{"speaker":"[Bryan]","startTime":1996.179,"endTime":2001.861,"body":"the gym and you try to teach them to"},{"speaker":"[Bryan]","startTime":1996.179,"endTime":2001.861,"body":"back squat, they're gonna look like a newborn"},{"speaker":"[Bryan]","startTime":2001.901,"endTime":2006.322,"body":"giraffe for the first few weeks. So"},{"speaker":"[Bryan]","startTime":2001.901,"endTime":2006.322,"body":"we're not even just talking about now recovering"},{"speaker":"[Bryan]","startTime":2006.382,"endTime":2010.744,"body":"from muscle damage before you can get"},{"speaker":"[Bryan]","startTime":2006.382,"endTime":2010.744,"body":"hypertrophy, but now we have the confounding"},{"speaker":"[Bryan]","startTime":2010.764,"endTime":2014.926,"body":"variable of you have to get through"},{"speaker":"[Bryan]","startTime":2010.764,"endTime":2014.926,"body":"the neural learning phase and actually kind"},{"speaker":"[Bryan]","startTime":2014.986,"endTime":2020.008,"body":"of learn how to perform a back squat"},{"speaker":"[Bryan]","startTime":2014.986,"endTime":2020.008,"body":"properly before you can actually then to begin"},{"speaker":"[Bryan]","startTime":2020.048,"endTime":2024.77,"body":"to get some growth there as well. And"},{"speaker":"[Bryan]","startTime":2020.048,"endTime":2024.77,"body":"so I really think there's kind of these two"},{"speaker":"[Bryan]","startTime":2025.05,"endTime":2031.813,"body":"big mitigating features that in the"},{"speaker":"[Bryan]","startTime":2025.05,"endTime":2031.813,"body":"study design look like it could lean you to"},{"speaker":"[Bryan]","startTime":2031.873,"endTime":2038.679,"body":"believe that maybe this study was designed"},{"speaker":"[Bryan]","startTime":2031.873,"endTime":2038.679,"body":"to show hip thrusts to be a somewhat superior"},{"speaker":"[Bryan]","startTime":2038.719,"endTime":2040.421,"body":"movement. Any thought on that?"},{"speaker":"[Aaron Straker]","startTime":2042.862,"endTime":2047.744,"body":"No, I mean, not really. I loved"},{"speaker":"[Aaron Straker]","startTime":2042.862,"endTime":2047.744,"body":"your rebuttal to my original point. I think"},{"speaker":"[Aaron Straker]","startTime":2047.764,"endTime":2057.1890000000003,"body":"that was very, very valid."},{"speaker":"[Aaron Straker]","startTime":2047.764,"endTime":2057.1890000000003,"body":"And I think it's the... Because I remember"},{"speaker":"[Aaron Straker]","startTime":2057.249,"endTime":2064.7129999999997,"body":"being 15 years old learning"},{"speaker":"[Aaron Straker]","startTime":2057.249,"endTime":2064.7129999999997,"body":"to squat with 20 other 15 year olds at the"},{"speaker":"[Aaron Straker]","startTime":2064.733,"endTime":2070.096,"body":"same time. We were all untrained."},{"speaker":"[Aaron Straker]","startTime":2064.733,"endTime":2070.096,"body":"That's exactly what happens. That neural adaptation,"},{"speaker":"[Aaron Straker]","startTime":2070.156,"endTime":2075.767,"body":"it goes long. It's different,"},{"speaker":"[Aaron Straker]","startTime":2070.156,"endTime":2075.767,"body":"you know, trying to learn a squat as opposed"},{"speaker":"[Aaron Straker]","startTime":2075.787,"endTime":2080.37,"body":"to trying to learn a hip thrust."},{"speaker":"[Aaron Straker]","startTime":2075.787,"endTime":2080.37,"body":"It's a much more complicated movement. And"},{"speaker":"[Aaron Straker]","startTime":2080.81,"endTime":2085.853,"body":"I do think that you reaching"},{"speaker":"[Aaron Straker]","startTime":2080.81,"endTime":2085.853,"body":"proficiency with a hip thrust will happen in"},{"speaker":"[Aaron Straker]","startTime":2085.893,"endTime":2090.675,"body":"your ability to generate force"},{"speaker":"[Aaron Straker]","startTime":2085.893,"endTime":2090.675,"body":"and stuff. You will reach that faster. So that"},{"speaker":"[Aaron Straker]","startTime":2090.775,"endTime":2094.057,"body":"the neural adaptation point"},{"speaker":"[Aaron Straker]","startTime":2090.775,"endTime":2094.057,"body":"that you brought up is huge."},{"speaker":"[Bryan]","startTime":2095.006,"endTime":2101.67,"body":"Yeah, so I think when you look at kind"},{"speaker":"[Bryan]","startTime":2095.006,"endTime":2101.67,"body":"of everything happening between what's going"},{"speaker":"[Bryan]","startTime":2101.71,"endTime":2107.014,"body":"on in this study and the neural learning"},{"speaker":"[Bryan]","startTime":2101.71,"endTime":2107.014,"body":"side of the squat, the muscle damage side of"},{"speaker":"[Bryan]","startTime":2107.074,"endTime":2114.019,"body":"the squat, the escalation of volume"},{"speaker":"[Bryan]","startTime":2107.074,"endTime":2114.019,"body":"that seems to be in there as pointing to an"},{"speaker":"[Bryan]","startTime":2114.079,"endTime":2118.742,"body":"advantage for the hip thrust being"},{"speaker":"[Bryan]","startTime":2114.079,"endTime":2118.742,"body":"a short overload movement. I don't know if"},{"speaker":"[Bryan]","startTime":2118.782,"endTime":2124.126,"body":"it would be a huge stretch, given that"},{"speaker":"[Bryan]","startTime":2118.782,"endTime":2124.126,"body":"they showed equal growth in the glutes. I don't"},{"speaker":"[Bryan]","startTime":2124.146,"endTime":2128.789,"body":"know if it would be a huge stretch"},{"speaker":"[Bryan]","startTime":2124.146,"endTime":2128.789,"body":"to say that the ceiling for the hip thrust"},{"speaker":"[Bryan]","startTime":2129.309,"endTime":2136.774,"body":"is about equal to the floor for the"},{"speaker":"[Bryan]","startTime":2129.309,"endTime":2136.774,"body":"squats as far as growth is concerned. Meaning"},{"speaker":"[Bryan]","startTime":2136.814,"endTime":2142.038,"body":"that the best you can hope for in the"},{"speaker":"[Bryan]","startTime":2136.814,"endTime":2142.038,"body":"hip thrust is about the worst you can hope"},{"speaker":"[Bryan]","startTime":2142.058,"endTime":2147.802,"body":"for in the squat, right? I don't know,"},{"speaker":"[Bryan]","startTime":2142.058,"endTime":2147.802,"body":"maybe that's going a little bit too far, but"},{"speaker":"[Bryan]","startTime":2147.822,"endTime":2152.405,"body":"it's crazy that despite all of these"},{"speaker":"[Bryan]","startTime":2147.822,"endTime":2152.405,"body":"limitations and the way that the study design"},{"speaker":"[Bryan]","startTime":2152.565,"endTime":2156.592,"body":"was put together. that the squat still"},{"speaker":"[Bryan]","startTime":2152.565,"endTime":2156.592,"body":"performed equally to the hip thrust."},{"speaker":"[Aaron Straker]","startTime":2158.286,"endTime":2164.509,"body":"I think that is a kind of a"},{"speaker":"[Aaron Straker]","startTime":2158.286,"endTime":2164.509,"body":"hidden gem from it with a lot of these proposed"},{"speaker":"[Aaron Straker]","startTime":2164.549,"endTime":2170.512,"body":"limitations and that sort of"},{"speaker":"[Aaron Straker]","startTime":2164.549,"endTime":2170.512,"body":"thing that the best of the hip thrust is arguably,"},{"speaker":"[Aaron Straker]","startTime":2171.773,"endTime":2176.095,"body":"like you said, the basement"},{"speaker":"[Aaron Straker]","startTime":2171.773,"endTime":2176.095,"body":"of the squat because we can"},{"speaker":"[Bryan]","startTime":2176.066,"endTime":2176.276,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2176.115,"endTime":2182.079,"body":"make a lot of assumptions from"},{"speaker":"[Aaron Straker]","startTime":2176.115,"endTime":2182.079,"body":"just what we know about untrained people who"},{"speaker":"[Aaron Straker]","startTime":2182.099,"endTime":2186.741,"body":"have 15, 16 training sessions"},{"speaker":"[Aaron Straker]","startTime":2182.099,"endTime":2186.741,"body":"under their belt, what their squat looks like."},{"speaker":"[Aaron Straker]","startTime":2187.551,"endTime":2192.072,"body":"I think that could be a very"},{"speaker":"[Aaron Straker]","startTime":2187.551,"endTime":2192.072,"body":"interesting extrapolation by yourself there,"},{"speaker":"[Bryan]","startTime":2192.134,"endTime":2193.374,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2192.192,"endTime":2192.373,"body":"Brian."},{"speaker":"[Bryan]","startTime":2193.394,"endTime":2200.358,"body":"thank you. Well, I think that ultimately,"},{"speaker":"[Bryan]","startTime":2193.394,"endTime":2200.358,"body":"when we look at the practical takeaway from"},{"speaker":"[Bryan]","startTime":2200.398,"endTime":2204.88,"body":"the study, like my takeaway really"},{"speaker":"[Bryan]","startTime":2200.398,"endTime":2204.88,"body":"is that these two movements are synergistic."},{"speaker":"[Bryan]","startTime":2205.941,"endTime":2210.023,"body":"Like I wouldn't say you should just"},{"speaker":"[Bryan]","startTime":2205.941,"endTime":2210.023,"body":"squat or you should just hip thrust. I mean,"},{"speaker":"[Bryan]","startTime":2210.343,"endTime":2215.025,"body":"if you wanna grow the booty, you should"},{"speaker":"[Bryan]","startTime":2210.343,"endTime":2215.025,"body":"probably squat because it's a lengthened movement."},{"speaker":"[Bryan]","startTime":2215.51,"endTime":2219.811,"body":"and you should probably hip thrust"},{"speaker":"[Bryan]","startTime":2215.51,"endTime":2219.811,"body":"because it's a short overload movement. And"},{"speaker":"[Bryan]","startTime":2220.231,"endTime":2225.012,"body":"one interesting thing that I got from"},{"speaker":"[Bryan]","startTime":2220.231,"endTime":2225.012,"body":"this study that I don't know might be worth"},{"speaker":"[Bryan]","startTime":2225.052,"endTime":2230.494,"body":"experimenting with and just the idea"},{"speaker":"[Bryan]","startTime":2225.052,"endTime":2230.494,"body":"of program design overall is what if you just"},{"speaker":"[Bryan]","startTime":2230.534,"endTime":2235.055,"body":"took all of your like really demanding"},{"speaker":"[Bryan]","startTime":2230.534,"endTime":2235.055,"body":"length and movements and you had static volume"},{"speaker":"[Bryan]","startTime":2235.115,"endTime":2239.556,"body":"and you didn't increase volume week"},{"speaker":"[Bryan]","startTime":2235.115,"endTime":2239.556,"body":"to week, but maybe you then look at short overload"},{"speaker":"[Bryan]","startTime":2239.576,"endTime":2244.497,"body":"movements as this lower fatiguing thing"},{"speaker":"[Bryan]","startTime":2239.576,"endTime":2244.497,"body":"that gets you a lot of stimulus without a whole"},{"speaker":"[Bryan]","startTime":2244.537,"endTime":2250.245,"body":"ton of of recovery cost. And maybe"},{"speaker":"[Bryan]","startTime":2244.537,"endTime":2250.245,"body":"you can escalate volume in those movements."},{"speaker":"[Bryan]","startTime":2251.826,"endTime":2254.928,"body":"And I'm looking at this as like, you"},{"speaker":"[Bryan]","startTime":2251.826,"endTime":2254.928,"body":"know, maybe we're talking about like a bench"},{"speaker":"[Bryan]","startTime":2254.968,"endTime":2257.81,"body":"press, and you're doing like two sets"},{"speaker":"[Bryan]","startTime":2254.968,"endTime":2257.81,"body":"of bench press, and every week, it's two sets,"},{"speaker":"[Bryan]","startTime":2257.85,"endTime":2261.693,"body":"every week, it's two sets. But then"},{"speaker":"[Bryan]","startTime":2257.85,"endTime":2261.693,"body":"you have your like cable crossovers or your"},{"speaker":"[Bryan]","startTime":2261.733,"endTime":2265.095,"body":"cable press rounds or whatever movement"},{"speaker":"[Bryan]","startTime":2261.733,"endTime":2265.095,"body":"you're doing. And you're like, Hey, I can start"},{"speaker":"[Bryan]","startTime":2265.135,"endTime":2268.718,"body":"at two sets. And by the end of the"},{"speaker":"[Bryan]","startTime":2265.135,"endTime":2268.718,"body":"mess, so I could be at five or six sets. And"},{"speaker":"[Bryan]","startTime":2268.818,"endTime":2273.421,"body":"I don't really foresee that having"},{"speaker":"[Bryan]","startTime":2268.818,"endTime":2273.421,"body":"a significant fatigue cost. But there could"},{"speaker":"[Bryan]","startTime":2273.481,"endTime":2280.817,"body":"be a whole ton of extra stimulus with"},{"speaker":"[Bryan]","startTime":2273.481,"endTime":2280.817,"body":"that. So that would be my takeaway. And of"},{"speaker":"[Bryan]","startTime":2280.857,"endTime":2284.499,"body":"course, if you wanna grow the booty,"},{"speaker":"[Bryan]","startTime":2280.857,"endTime":2284.499,"body":"you should do things other than just sagittal"},{"speaker":"[Bryan]","startTime":2284.539,"endTime":2287.741,"body":"plane movements, whether they're lengthened"},{"speaker":"[Bryan]","startTime":2284.539,"endTime":2287.741,"body":"overloaded or short overloaded, you should"},{"speaker":"[Bryan]","startTime":2287.761,"endTime":2293.884,"body":"probably have some lateral abduction"},{"speaker":"[Bryan]","startTime":2287.761,"endTime":2293.884,"body":"and some like glute med type stuff in there"},{"speaker":"[Bryan]","startTime":2293.904,"endTime":2296.085,"body":"as well. So that's my takeaway from"},{"speaker":"[Bryan]","startTime":2293.904,"endTime":2296.085,"body":"all that."},{"speaker":"[Aaron Straker]","startTime":2298.51,"endTime":2304.212,"body":"My takeaway from it, and just"},{"speaker":"[Aaron Straker]","startTime":2298.51,"endTime":2304.212,"body":"to kind of reiterate, obviously studies create"},{"speaker":"[Aaron Straker]","startTime":2304.933,"endTime":2309.855,"body":"a closed kind of environment"},{"speaker":"[Aaron Straker]","startTime":2304.933,"endTime":2309.855,"body":"to compare things. In the real world, I don't"},{"speaker":"[Aaron Straker]","startTime":2309.875,"endTime":2313.617,"body":"think there ever needs to be"},{"speaker":"[Aaron Straker]","startTime":2309.875,"endTime":2313.617,"body":"a situation where is it, am I going to only"},{"speaker":"[Aaron Straker]","startTime":2314.217,"endTime":2321.141,"body":"back squat or hip thrust? And"},{"speaker":"[Aaron Straker]","startTime":2314.217,"endTime":2321.141,"body":"if I'm being really honest, I wouldn't necessarily"},{"speaker":"[Aaron Straker]","startTime":2321.181,"endTime":2326.028,"body":"say if I was like, hey, I want"},{"speaker":"[Aaron Straker]","startTime":2321.181,"endTime":2326.028,"body":"to have a really, really big butt with the"},{"speaker":"[Aaron Straker]","startTime":2326.068,"endTime":2329.832,"body":"information that I already"},{"speaker":"[Aaron Straker]","startTime":2326.068,"endTime":2329.832,"body":"have. I don't think either of those two would"},{"speaker":"[Aaron Straker]","startTime":2329.852,"endTime":2332.114,"body":"be my primary, you know, movements,"},{"speaker":"[Bryan]","startTime":2331.858,"endTime":2332.318,"body":"Yeah, no,"},{"speaker":"[Aaron Straker]","startTime":2332.154,"endTime":2332.394,"body":"if I'm"},{"speaker":"[Bryan]","startTime":2332.338,"endTime":2332.818,"body":"that's"},{"speaker":"[Aaron Straker]","startTime":2332.535,"endTime":2333.075,"body":"being really"},{"speaker":"[Bryan]","startTime":2332.838,"endTime":2333.139,"body":"it. So I"},{"speaker":"[Aaron Straker]","startTime":2333.135,"endTime":2333.696,"body":"honest."},{"speaker":"[Bryan]","startTime":2333.159,"endTime":2335.721,"body":"think that actually, yeah, totally."},{"speaker":"[Aaron Straker]","startTime":2335.478,"endTime":2335.838,"body":"So"},{"speaker":"[Bryan]","startTime":2335.841,"endTime":2338.223,"body":"I agree completely, yeah."},{"speaker":"[Aaron Straker]","startTime":2337.64,"endTime":2338.18,"body":"yeah, and"},{"speaker":"[Bryan]","startTime":2338.243,"endTime":2338.283,"body":"I"},{"speaker":"[Aaron Straker]","startTime":2338.28,"endTime":2338.4,"body":"I"},{"speaker":"[Bryan]","startTime":2338.323,"endTime":2338.464,"body":"think"},{"speaker":"[Aaron Straker]","startTime":2338.44,"endTime":2338.601,"body":"think"},{"speaker":"[Bryan]","startTime":2338.504,"endTime":2338.664,"body":"like,"},{"speaker":"[Aaron Straker]","startTime":2338.661,"endTime":2339.101,"body":"that's like."},{"speaker":"[Bryan]","startTime":2339.004,"endTime":2342.387,"body":"and this goes into the next study."},{"speaker":"[Bryan]","startTime":2339.004,"endTime":2342.387,"body":"One of the things we're gonna discuss in the"},{"speaker":"[Bryan]","startTime":2342.427,"endTime":2346.971,"body":"next study is I wanna discuss some"},{"speaker":"[Bryan]","startTime":2342.427,"endTime":2346.971,"body":"of the exercise selection in regards to the"},{"speaker":"[Bryan]","startTime":2346.991,"endTime":2350.915,"body":"next study. So yeah, I think that this"},{"speaker":"[Bryan]","startTime":2346.991,"endTime":2350.915,"body":"conversation kind of progresses into there"},{"speaker":"[Bryan]","startTime":2350.935,"endTime":2352.236,"body":"as well. Anything else to add"},{"speaker":"[Aaron Straker]","startTime":2352.118,"endTime":2352.522,"body":"Perfect."},{"speaker":"[Bryan]","startTime":2352.256,"endTime":2353.517,"body":"here? Okay,"},{"speaker":"[Aaron Straker]","startTime":2353.351,"endTime":2353.876,"body":"Nope, let's"},{"speaker":"[Bryan]","startTime":2353.717,"endTime":2353.857,"body":"cool."},{"speaker":"[Aaron Straker]","startTime":2353.917,"endTime":2354.22,"body":"move on."},{"speaker":"[Bryan]","startTime":2354.75,"endTime":2360.193,"body":"All right, so reminder that the next"},{"speaker":"[Bryan]","startTime":2354.75,"endTime":2360.193,"body":"study is Cassiano and colleagues, 2023 edition"},{"speaker":"[Bryan]","startTime":2360.233,"endTime":2364.475,"body":"of the barbell hip thrust is effective"},{"speaker":"[Bryan]","startTime":2360.233,"endTime":2364.475,"body":"for enhancing gluteus maximus hypertrophy in"},{"speaker":"[Bryan]","startTime":2364.515,"endTime":2372.76,"body":"young women. So the study asked the"},{"speaker":"[Bryan]","startTime":2364.515,"endTime":2372.76,"body":"question, what grows more glutes? RDLs and"},{"speaker":"[Bryan]","startTime":2372.82,"endTime":2382.205,"body":"leg presses or RDLs, leg presses and"},{"speaker":"[Bryan]","startTime":2372.82,"endTime":2382.205,"body":"hip thrusts? What do you think, Straker, what"},{"speaker":"[Bryan]","startTime":2382.265,"endTime":2382.625,"body":"grew more?"},{"speaker":"[Aaron Straker]","startTime":2384.69,"endTime":2388.435,"body":"I'm probably going to go with"},{"speaker":"[Aaron Straker]","startTime":2384.69,"endTime":2388.435,"body":"the protocol that had more volume."},{"speaker":"[Bryan]","startTime":2389.498,"endTime":2392.98,"body":"Mm, there you go. So this is one of"},{"speaker":"[Bryan]","startTime":2389.498,"endTime":2392.98,"body":"the things that's important about the study."},{"speaker":"[Bryan]","startTime":2393.06,"endTime":2394.321,"body":"Aaron read ahead, he knows."},{"speaker":"[Aaron Straker]","startTime":2394.769,"endTime":2394.952,"body":"Yeah"},{"speaker":"[Bryan]","startTime":2394.862,"endTime":2402.307,"body":"So, 33 untrained women were split into"},{"speaker":"[Bryan]","startTime":2394.862,"endTime":2402.307,"body":"two groups and performed either RDLs and leg"},{"speaker":"[Bryan]","startTime":2402.347,"endTime":2407.811,"body":"presses or RDLs, leg presses, and hip"},{"speaker":"[Bryan]","startTime":2402.347,"endTime":2407.811,"body":"thrusts. Women performed resistance training"},{"speaker":"[Bryan]","startTime":2407.871,"endTime":2413.555,"body":"three times per week for 10 weeks."},{"speaker":"[Bryan]","startTime":2407.871,"endTime":2413.555,"body":"Women did two sets of each exercise at 10 to"},{"speaker":"[Bryan]","startTime":2413.595,"endTime":2417.662,"body":"15 reps to failure with a two minute"},{"speaker":"[Bryan]","startTime":2413.595,"endTime":2417.662,"body":"rest interval between sets. and a three-minute"},{"speaker":"[Bryan]","startTime":2417.702,"endTime":2425.426,"body":"rest interval between exercises. At"},{"speaker":"[Bryan]","startTime":2417.702,"endTime":2425.426,"body":"the end of the 10 weeks, glute max gains were,"},{"speaker":"[Bryan]","startTime":2426.767,"endTime":2432.631,"body":"well, the group doing RDLs and leg"},{"speaker":"[Bryan]","startTime":2426.767,"endTime":2432.631,"body":"press gained 6% on their glutes. The group"},{"speaker":"[Bryan]","startTime":2432.651,"endTime":2439.162,"body":"doing RDLs, leg press, and hip thrusts"},{"speaker":"[Bryan]","startTime":2432.651,"endTime":2439.162,"body":"gained 9% on their glutes. So it kinda looks"},{"speaker":"[Bryan]","startTime":2439.182,"endTime":2445.387,"body":"like we're gaining about 3% per exercise."},{"speaker":"[Bryan]","startTime":2439.182,"endTime":2445.387,"body":"So RDLs give you 3%, leg press gives you 3%,"},{"speaker":"[Bryan]","startTime":2445.447,"endTime":2453.153,"body":"hip thrust give you 3%. As Aaron alluded"},{"speaker":"[Bryan]","startTime":2445.447,"endTime":2453.153,"body":"to, this study was not volume-equated, meaning"},{"speaker":"[Bryan]","startTime":2453.193,"endTime":2459.678,"body":"that the RDL and the leg press group"},{"speaker":"[Bryan]","startTime":2453.193,"endTime":2459.678,"body":"did 12 total weekly sets, whereas the RDL,"},{"speaker":"[Bryan]","startTime":2459.818,"endTime":2466.958,"body":"leg press, and hip thrust group did"},{"speaker":"[Bryan]","startTime":2459.818,"endTime":2466.958,"body":"18 weekly sets. And Aaron is right, yeah, the"},{"speaker":"[Bryan]","startTime":2466.978,"endTime":2473.362,"body":"group that added the hip thrusts in"},{"speaker":"[Bryan]","startTime":2466.978,"endTime":2473.362,"body":"did more volume and got more gains. My question"},{"speaker":"[Bryan]","startTime":2473.502,"endTime":2477.985,"body":"is, well actually I have a few questions."},{"speaker":"[Bryan]","startTime":2473.502,"endTime":2477.985,"body":"The first one is what would have happened if"},{"speaker":"[Bryan]","startTime":2478.025,"endTime":2482.027,"body":"we would have just increased volume"},{"speaker":"[Bryan]","startTime":2478.025,"endTime":2482.027,"body":"of RDL and leg press to equal the volume of"},{"speaker":"[Bryan]","startTime":2482.067,"endTime":2486.81,"body":"the hip thrust group? So maybe instead"},{"speaker":"[Bryan]","startTime":2482.067,"endTime":2486.81,"body":"of 12 total weekly sets of RDL and leg press"},{"speaker":"[Bryan]","startTime":2486.83,"endTime":2493.404,"body":"you did 18 total sets, nine sets each,"},{"speaker":"[Bryan]","startTime":2486.83,"endTime":2493.404,"body":"right? Who knows? but that would have been"},{"speaker":"[Bryan]","startTime":2493.424,"endTime":2500.63,"body":"an interesting group to have as well."},{"speaker":"[Bryan]","startTime":2493.424,"endTime":2500.63,"body":"And then my other question is. did they choose"},{"speaker":"[Bryan]","startTime":2500.67,"endTime":2506.516,"body":"the wrong exercises to try to glow"},{"speaker":"[Bryan]","startTime":2500.67,"endTime":2506.516,"body":"the glutes? Because at the end of our other"},{"speaker":"[Bryan]","startTime":2506.756,"endTime":2512.602,"body":"study discussion, we kind of alluded"},{"speaker":"[Bryan]","startTime":2506.756,"endTime":2512.602,"body":"to this, but in my opinion, the RDL and leg"},{"speaker":"[Bryan]","startTime":2512.622,"endTime":2518.167,"body":"press can be good glute exercises."},{"speaker":"[Bryan]","startTime":2512.622,"endTime":2518.167,"body":"I think it really depends how you execute that"},{"speaker":"[Bryan]","startTime":2518.207,"endTime":2523.593,"body":"movement, and I don't know if untrained"},{"speaker":"[Bryan]","startTime":2518.207,"endTime":2523.593,"body":"women are gonna execute them in the most glute"},{"speaker":"[Bryan]","startTime":2523.633,"endTime":2528.199,"body":"dominant manner. But even if they were"},{"speaker":"[Bryan]","startTime":2523.633,"endTime":2528.199,"body":"executing them as glute dominant movements,"},{"speaker":"[Bryan]","startTime":2528.339,"endTime":2532.922,"body":"I'm not sure that those are like the"},{"speaker":"[Bryan]","startTime":2528.339,"endTime":2532.922,"body":"best glute movements out there. I would have"},{"speaker":"[Bryan]","startTime":2532.982,"endTime":2538.846,"body":"loved to have seen either one of those"},{"speaker":"[Bryan]","startTime":2532.982,"endTime":2538.846,"body":"exercises replaced with a split squat or a"},{"speaker":"[Bryan]","startTime":2538.926,"endTime":2547.431,"body":"lunge, or even better would have been"},{"speaker":"[Bryan]","startTime":2538.926,"endTime":2547.431,"body":"to see RDL leg press and lunge versus RDL leg"},{"speaker":"[Bryan]","startTime":2547.471,"endTime":2552.213,"body":"press and hip thrust. Yeah, any thoughts"},{"speaker":"[Bryan]","startTime":2547.471,"endTime":2552.213,"body":"on any of that?"},{"speaker":"[Aaron Straker]","startTime":2554.118,"endTime":2558.801,"body":"I mean, no, you took the words"},{"speaker":"[Aaron Straker]","startTime":2554.118,"endTime":2558.801,"body":"pretty much right out of my mouth. One of the"},{"speaker":"[Aaron Straker]","startTime":2558.841,"endTime":2562.423,"body":"things I thought was funny"},{"speaker":"[Aaron Straker]","startTime":2558.841,"endTime":2562.423,"body":"reading this one though was like, okay, nine,"},{"speaker":"[Aaron Straker]","startTime":2562.883,"endTime":2567.927,"body":"you know, regardless, I was"},{"speaker":"[Aaron Straker]","startTime":2562.883,"endTime":2567.927,"body":"like, yeah, 9% more butt in 10 weeks is like"},{"speaker":"[Aaron Straker]","startTime":2568.307,"endTime":2570.469,"body":"pretty fucking sweet. You know"},{"speaker":"[Aaron Straker]","startTime":2568.307,"endTime":2570.469,"body":"what I mean?"},{"speaker":"[Bryan]","startTime":2570.37,"endTime":2570.872,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2570.769,"endTime":2575.912,"body":"Like imagine that to anything"},{"speaker":"[Aaron Straker]","startTime":2570.769,"endTime":2575.912,"body":"like quads, like you get, hey, you get 9% more"},{"speaker":"[Aaron Straker]","startTime":2575.952,"endTime":2578.274,"body":"quads, or yeah, 9% in 10 weeks,"},{"speaker":"[Aaron Straker]","startTime":2575.952,"endTime":2578.274,"body":"like"},{"speaker":"[Bryan]","startTime":2578.146,"endTime":2578.419,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2578.754,"endTime":2582.817,"body":"that's pretty damn good. So"},{"speaker":"[Aaron Straker]","startTime":2578.754,"endTime":2582.817,"body":"that's what I just like kind of joked as I"},{"speaker":"[Aaron Straker]","startTime":2582.857,"endTime":2588.935,"body":"was reading through it. But"},{"speaker":"[Aaron Straker]","startTime":2582.857,"endTime":2588.935,"body":"yeah, this one, it's, the thing that kind of"},{"speaker":"[Aaron Straker]","startTime":2588.975,"endTime":2592.397,"body":"frustrates me with some of"},{"speaker":"[Aaron Straker]","startTime":2588.975,"endTime":2592.397,"body":"these is there's gonna be people out there"},{"speaker":"[Aaron Straker]","startTime":2592.697,"endTime":2597.079,"body":"that read the abstract and"},{"speaker":"[Aaron Straker]","startTime":2592.697,"endTime":2597.079,"body":"they're making reels about it and stuff like"},{"speaker":"[Aaron Straker]","startTime":2597.099,"endTime":2600.48,"body":"that. And you're like, see,"},{"speaker":"[Aaron Straker]","startTime":2597.099,"endTime":2600.48,"body":"the hip thrust, it's like better, but it's"},{"speaker":"[Aaron Straker]","startTime":2600.52,"endTime":2609.184,"body":"like, the study design is not,"},{"speaker":"[Aaron Straker]","startTime":2600.52,"endTime":2609.184,"body":"you know, it's not good. And I'm curious if"},{"speaker":"[Aaron Straker]","startTime":2609.224,"endTime":2612.325,"body":"they pass this through people"},{"speaker":"[Aaron Straker]","startTime":2609.224,"endTime":2612.325,"body":"and they're like, yeah, study design looks"},{"speaker":"[Aaron Straker]","startTime":2612.365,"endTime":2617.855,"body":"great, like run with it. Not"},{"speaker":"[Aaron Straker]","startTime":2612.365,"endTime":2617.855,"body":"only is the volume not equated, the one with"},{"speaker":"[Aaron Straker]","startTime":2617.875,"endTime":2621.417,"body":"the hip thrust, it has 33%"},{"speaker":"[Aaron Straker]","startTime":2617.875,"endTime":2621.417,"body":"more volume."},{"speaker":"[Bryan]","startTime":2622.105,"endTime":2622.366,"body":"Actually"},{"speaker":"[Aaron Straker]","startTime":2622.378,"endTime":2622.518,"body":"It's"},{"speaker":"[Bryan]","startTime":2622.406,"endTime":2622.748,"body":"50%"},{"speaker":"[Aaron Straker]","startTime":2622.558,"endTime":2623.258,"body":"significant."},{"speaker":"[Bryan]","startTime":2622.768,"endTime":2622.848,"body":"more."},{"speaker":"[Aaron Straker]","startTime":2624.079,"endTime":2626.9,"body":"Is it, oh, okay, thank you,"},{"speaker":"[Aaron Straker]","startTime":2624.079,"endTime":2626.9,"body":"my math is"},{"speaker":"[Bryan]","startTime":2626.998,"endTime":2630.125,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":2627.101,"endTime":2634.965,"body":"awful. So, I mean, it's 50%"},{"speaker":"[Aaron Straker]","startTime":2627.101,"endTime":2634.965,"body":"more volume. So, I don't know. I do not"},{"speaker":"[Bryan]","startTime":2634.974,"endTime":2635.234,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2635.005,"endTime":2636.065,"body":"know, really."},{"speaker":"[Bryan]","startTime":2635.934,"endTime":2639.515,"body":"yeah, I wonder that question too, when"},{"speaker":"[Bryan]","startTime":2635.934,"endTime":2639.515,"body":"these studies come out and they're like, does"},{"speaker":"[Bryan]","startTime":2639.535,"endTime":2642.836,"body":"this go through like an Eric Helms"},{"speaker":"[Bryan]","startTime":2639.535,"endTime":2642.836,"body":"review? And it's like, yep, Eric gave it the"},{"speaker":"[Bryan]","startTime":2642.856,"endTime":2648.557,"body":"thumbs up and was like, this looks"},{"speaker":"[Bryan]","startTime":2642.856,"endTime":2648.557,"body":"great. Cause I got some problems with that."},{"speaker":"[Bryan]","startTime":2650.038,"endTime":2656.399,"body":"So yeah, I don't, the thing that it's"},{"speaker":"[Bryan]","startTime":2650.038,"endTime":2656.399,"body":"not volume-equated, it definitely creates a"},{"speaker":"[Bryan]","startTime":2656.439,"endTime":2661.941,"body":"problem. I just don't know what question"},{"speaker":"[Bryan]","startTime":2656.439,"endTime":2661.941,"body":"they're trying to answer here. Like the question"},{"speaker":"[Bryan]","startTime":2661.981,"endTime":2666.547,"body":"is like, hey, is it better to add hip"},{"speaker":"[Bryan]","startTime":2661.981,"endTime":2666.547,"body":"thrusts than not add hip thrusts?"},{"speaker":"[Aaron Straker]","startTime":2667.263,"endTime":2667.473,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2667.428,"endTime":2674.778,"body":"Yeah, like that's probably better."},{"speaker":"[Bryan]","startTime":2667.428,"endTime":2674.778,"body":"Yeah, I don't exactly know what was trying"},{"speaker":"[Bryan]","startTime":2674.798,"endTime":2680.164,"body":"to be answered here, but it did show"},{"speaker":"[Bryan]","startTime":2674.798,"endTime":2680.164,"body":"that adding hip thrusts was helpful if you're"},{"speaker":"[Bryan]","startTime":2680.184,"endTime":2684.289,"body":"going to use them as a way of adding"},{"speaker":"[Bryan]","startTime":2680.184,"endTime":2684.289,"body":"more volume. I think in some ways we have a..."},{"speaker":"[Bryan]","startTime":2685.89,"endTime":2689.731,"body":"the failure thing comes up again. And"},{"speaker":"[Bryan]","startTime":2685.89,"endTime":2689.731,"body":"like, I don't know that the failure thing reared"},{"speaker":"[Bryan]","startTime":2689.771,"endTime":2694.113,"body":"its ugly head in the same way in this"},{"speaker":"[Bryan]","startTime":2689.771,"endTime":2694.113,"body":"one and had potentially the same impact that"},{"speaker":"[Bryan]","startTime":2694.133,"endTime":2698.255,"body":"it may have had on the squat one because"},{"speaker":"[Bryan]","startTime":2694.133,"endTime":2698.255,"body":"you were literally comparing a lengthen movement"},{"speaker":"[Bryan]","startTime":2698.295,"endTime":2701.016,"body":"to a short movement in the first study."},{"speaker":"[Bryan]","startTime":2698.295,"endTime":2701.016,"body":"And"},{"speaker":"[Aaron Straker]","startTime":2700.977,"endTime":2701.121,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":2701.056,"endTime":2705.118,"body":"here you have two lengthen movements"},{"speaker":"[Bryan]","startTime":2701.056,"endTime":2705.118,"body":"on one group and two lengthen movements and"},{"speaker":"[Bryan]","startTime":2705.138,"endTime":2708.639,"body":"a short movement on the other group"},{"speaker":"[Bryan]","startTime":2705.138,"endTime":2708.639,"body":"and they didn't escalate volume, which thank"},{"speaker":"[Bryan]","startTime":2708.659,"endTime":2709.28,"body":"God for that."},{"speaker":"[Aaron Straker]","startTime":2710.228,"endTime":2710.438,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2711.741,"endTime":2717.434,"body":"But yeah, I don't. know that they were"},{"speaker":"[Bryan]","startTime":2711.741,"endTime":2717.434,"body":"going to failure. Again, I don't know that"},{"speaker":"[Bryan]","startTime":2717.474,"endTime":2721.756,"body":"it matters because their length and"},{"speaker":"[Bryan]","startTime":2717.474,"endTime":2721.756,"body":"movements and they're untrained anyway. So"},{"speaker":"[Bryan]","startTime":2721.776,"endTime":2728.158,"body":"I'm not sure that really, really has"},{"speaker":"[Bryan]","startTime":2721.776,"endTime":2728.158,"body":"a huge impact on it anyways, but it is interesting"},{"speaker":"[Bryan]","startTime":2728.218,"endTime":2731.679,"body":"that you take people that have never"},{"speaker":"[Bryan]","startTime":2728.218,"endTime":2731.679,"body":"trained before and you ask them to go to failure"},{"speaker":"[Bryan]","startTime":2731.719,"endTime":2733.019,"body":"on an RDL. It just,"},{"speaker":"[Aaron Straker]","startTime":2734.166,"endTime":2734.467,"body":"three"},{"speaker":"[Bryan]","startTime":2734.499,"endTime":2734.799,"body":"something"},{"speaker":"[Aaron Straker]","startTime":2734.527,"endTime":2734.949,"body":"times"},{"speaker":"[Bryan]","startTime":2734.839,"endTime":2735.22,"body":"just doesn't"},{"speaker":"[Aaron Straker]","startTime":2735.09,"endTime":2735.25,"body":"per"},{"speaker":"[Bryan]","startTime":2735.26,"endTime":2735.42,"body":"seem"},{"speaker":"[Aaron Straker]","startTime":2735.311,"endTime":2735.692,"body":"week,"},{"speaker":"[Bryan]","startTime":2735.44,"endTime":2736.88,"body":"to, yeah,"},{"speaker":"[Aaron Straker]","startTime":2736.576,"endTime":2737.139,"body":"separated"},{"speaker":"[Bryan]","startTime":2736.9,"endTime":2738.501,"body":"exactly."},{"speaker":"[Aaron Straker]","startTime":2737.179,"endTime":2738.063,"body":"by two minutes."},{"speaker":"[Bryan]","startTime":2738.641,"endTime":2743.574,"body":"Right, right, exactly, exactly. So"},{"speaker":"[Aaron Straker]","startTime":2743.498,"endTime":2743.599,"body":"It's"},{"speaker":"[Bryan]","startTime":2743.594,"endTime":2743.735,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":2743.619,"endTime":2743.881,"body":"that, yeah."},{"speaker":"[Bryan]","startTime":2743.875,"endTime":2746.323,"body":"I'd love to see a video of what failure"},{"speaker":"[Bryan]","startTime":2743.875,"endTime":2746.323,"body":"looks like here."},{"speaker":"[Aaron Straker]","startTime":2747.43,"endTime":2751.091,"body":"Yeah, I mean, I would imagine"},{"speaker":"[Aaron Straker]","startTime":2747.43,"endTime":2751.091,"body":"it's volitional failure, but I mean, here's"},{"speaker":"[Aaron Straker]","startTime":2751.131,"endTime":2756.153,"body":"the thing. If you're someone,"},{"speaker":"[Aaron Straker]","startTime":2751.131,"endTime":2756.153,"body":"and this one I do know, this is on college"},{"speaker":"[Aaron Straker]","startTime":2756.173,"endTime":2760.255,"body":"students, because it said it"},{"speaker":"[Aaron Straker]","startTime":2756.173,"endTime":2760.255,"body":"like really, really early in it. Let's say"},{"speaker":"[Aaron Straker]","startTime":2760.295,"endTime":2763.116,"body":"week one of the program, and"},{"speaker":"[Aaron Straker]","startTime":2760.295,"endTime":2763.116,"body":"you're like, hey, you're gonna come in here,"},{"speaker":"[Aaron Straker]","startTime":2763.176,"endTime":2768.198,"body":"you're gonna do RDLs and leg"},{"speaker":"[Aaron Straker]","startTime":2763.176,"endTime":2768.198,"body":"press to failure, which didn't save 10 to 15"},{"speaker":"[Aaron Straker]","startTime":2768.238,"endTime":2768.858,"body":"reps too."},{"speaker":"[Bryan]","startTime":2769.323,"endTime":2769.962,"body":"Yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":2769.879,"endTime":2773.78,"body":"So you're getting a pretty"},{"speaker":"[Aaron Straker]","startTime":2769.879,"endTime":2773.78,"body":"decent metabolic, you know, response out of"},{"speaker":"[Aaron Straker]","startTime":2773.8,"endTime":2778.259,"body":"that. You get two minutes."},{"speaker":"[Aaron Straker]","startTime":2773.8,"endTime":2778.259,"body":"and then you gotta go to failure again on an"},{"speaker":"[Aaron Straker]","startTime":2778.339,"endTime":2779.419,"body":"RDL, right?"},{"speaker":"[Bryan]","startTime":2779.565,"endTime":2779.775,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2779.68,"endTime":2783.182,"body":"And then you get three minutes,"},{"speaker":"[Aaron Straker]","startTime":2779.68,"endTime":2783.182,"body":"and then it's we're going to failure on the"},{"speaker":"[Aaron Straker]","startTime":2783.222,"endTime":2789.906,"body":"leg press, 10 to 15 reps, two"},{"speaker":"[Aaron Straker]","startTime":2783.222,"endTime":2789.906,"body":"minutes to failure again. Even if they do give"},{"speaker":"[Aaron Straker]","startTime":2789.946,"endTime":2795.59,"body":"like a really good honest effort,"},{"speaker":"[Aaron Straker]","startTime":2789.946,"endTime":2795.59,"body":"you know, week one, that's three sessions of"},{"speaker":"[Aaron Straker]","startTime":2795.61,"endTime":2799.172,"body":"that? Like you're, one, you're"},{"speaker":"[Aaron Straker]","startTime":2795.61,"endTime":2799.172,"body":"gonna be a world of fucking pain."},{"speaker":"[Bryan]","startTime":2798.102,"endTime":2799.282,"body":"Well, yeah, how are"},{"speaker":"[Aaron Straker]","startTime":2799.232,"endTime":2799.492,"body":"Really."},{"speaker":"[Bryan]","startTime":2799.302,"endTime":2802.704,"body":"you gonna do it two days later? Like"},{"speaker":"[Bryan]","startTime":2799.302,"endTime":2802.704,"body":"if you're actually a new untrained person that's"},{"speaker":"[Bryan]","startTime":2802.724,"endTime":2808.007,"body":"taking two lengthened movements close"},{"speaker":"[Bryan]","startTime":2802.724,"endTime":2808.007,"body":"to failure or not even close to failure, just"},{"speaker":"[Bryan]","startTime":2808.207,"endTime":2812.25,"body":"doing them after not doing them, after"},{"speaker":"[Bryan]","startTime":2808.207,"endTime":2812.25,"body":"being on the couch and then going and doing"},{"speaker":"[Bryan]","startTime":2812.33,"endTime":2816.492,"body":"RDLs and leg presses close to failure,"},{"speaker":"[Bryan]","startTime":2812.33,"endTime":2816.492,"body":"yeah, I couldn't come back two days later and"},{"speaker":"[Bryan]","startTime":2816.512,"endTime":2817.372,"body":"imagine any new"},{"speaker":"[Aaron Straker]","startTime":2817.287,"endTime":2817.491,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2817.433,"endTime":2818.973,"body":"person actually being able to do that."},{"speaker":"[Aaron Straker]","startTime":2820.438,"endTime":2825.862,"body":"And yeah, I mean, I have my"},{"speaker":"[Aaron Straker]","startTime":2820.438,"endTime":2825.862,"body":"concerns about this one, for sure, especially"},{"speaker":"[Aaron Straker]","startTime":2825.902,"endTime":2831.587,"body":"because they're untrained."},{"speaker":"[Aaron Straker]","startTime":2825.902,"endTime":2831.587,"body":"They're in college and they're untrained. Potentially"},{"speaker":"[Aaron Straker]","startTime":2831.627,"endTime":2836.652,"body":"they're not athletes, right?"},{"speaker":"[Aaron Straker]","startTime":2831.627,"endTime":2836.652,"body":"They're like regular college students. And"},{"speaker":"[Aaron Straker]","startTime":2836.772,"endTime":2840.815,"body":"what that generally probably"},{"speaker":"[Aaron Straker]","startTime":2836.772,"endTime":2840.815,"body":"means is we have like alcohol and those sorts"},{"speaker":"[Aaron Straker]","startTime":2840.835,"endTime":2846.46,"body":"of things on the weekend. And"},{"speaker":"[Aaron Straker]","startTime":2840.835,"endTime":2846.46,"body":"I just, I don't know. I feel like it seems"},{"speaker":"[Aaron Straker]","startTime":2846.48,"endTime":2848.682,"body":"a little fishy to me, but."},{"speaker":"[Aaron Straker]","startTime":2846.48,"endTime":2848.682,"body":"Just"},{"speaker":"[Bryan]","startTime":2848.62,"endTime":2848.83,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2848.902,"endTime":2853.569,"body":"the overall design, the outcomes,"},{"speaker":"[Aaron Straker]","startTime":2848.902,"endTime":2853.569,"body":"I wouldn't necessarily argue because it's pretty"},{"speaker":"[Aaron Straker]","startTime":2853.589,"endTime":2857.175,"body":"straightforward. You add more"},{"speaker":"[Aaron Straker]","startTime":2853.589,"endTime":2857.175,"body":"volume, you add a third exercise, you're generally"},{"speaker":"[Aaron Straker]","startTime":2857.215,"endTime":2858.036,"body":"going to get more."},{"speaker":"[Bryan]","startTime":2860.366,"endTime":2865.849,"body":"Yeah, and I mean, I understand why"},{"speaker":"[Bryan]","startTime":2860.366,"endTime":2865.849,"body":"they're using untrained people in these studies"},{"speaker":"[Bryan]","startTime":2865.889,"endTime":2872.313,"body":"because you wanna see the most magnitude"},{"speaker":"[Bryan]","startTime":2865.889,"endTime":2872.313,"body":"of change. And so I get it. It's just, when"},{"speaker":"[Bryan]","startTime":2872.513,"endTime":2879.517,"body":"you look at this study like this, from"},{"speaker":"[Bryan]","startTime":2872.513,"endTime":2879.517,"body":"the perspective of somebody with 20 years of"},{"speaker":"[Bryan]","startTime":2879.577,"endTime":2885.961,"body":"training experience, more or less,"},{"speaker":"[Bryan]","startTime":2879.577,"endTime":2885.961,"body":"the ecological validity just, it plummets and."},{"speaker":"[Bryan]","startTime":2886.634,"endTime":2890.175,"body":"So I don't even know that I look at"},{"speaker":"[Bryan]","startTime":2886.634,"endTime":2890.175,"body":"this and use it as something that I'm like,"},{"speaker":"[Bryan]","startTime":2890.195,"endTime":2894.057,"body":"hey, when I have clients, if they're"},{"speaker":"[Bryan]","startTime":2890.195,"endTime":2894.057,"body":"somewhat new to training, this will be the"},{"speaker":"[Bryan]","startTime":2894.097,"endTime":2899.919,"body":"protocol I use. It's not even like"},{"speaker":"[Bryan]","startTime":2894.097,"endTime":2899.919,"body":"you can't take that from it either. So yeah,"},{"speaker":"[Bryan]","startTime":2900.139,"endTime":2903.421,"body":"I don't really know exactly what we"},{"speaker":"[Bryan]","startTime":2900.139,"endTime":2903.421,"body":"take from this study aside from I would have"},{"speaker":"[Bryan]","startTime":2903.501,"endTime":2909.083,"body":"loved to have seen a group that was"},{"speaker":"[Bryan]","startTime":2903.501,"endTime":2909.083,"body":"doing RDL leg press and a split squat lunge"},{"speaker":"[Bryan]","startTime":2909.103,"endTime":2915.423,"body":"type movement because I'm pretty confident,"},{"speaker":"[Bryan]","startTime":2909.103,"endTime":2915.423,"body":"at least in theory that. that should have produced"},{"speaker":"[Bryan]","startTime":2915.464,"endTime":2919.432,"body":"more growth than RDL, leg press, and"},{"speaker":"[Bryan]","startTime":2915.464,"endTime":2919.432,"body":"hip thrust. But I mean, that would have been"},{"speaker":"[Bryan]","startTime":2919.452,"endTime":2923.1,"body":"a really cool study to see, so at least"},{"speaker":"[Bryan]","startTime":2919.452,"endTime":2923.1,"body":"then, you know, feel like we can take something"},{"speaker":"[Bryan]","startTime":2923.14,"endTime":2923.681,"body":"away from that."},{"speaker":"[Aaron Straker]","startTime":2924.775,"endTime":2925.774,"body":"Yeah, exactly."},{"speaker":"[Bryan]","startTime":2927.628,"endTime":2931.56,"body":"Cool. Well, that actually, we got through"},{"speaker":"[Bryan]","startTime":2927.628,"endTime":2931.56,"body":"those a lot quicker than I would have anticipated."},{"speaker":"[Bryan]","startTime":2931.58,"endTime":2934.067,"body":"Do you have any other kind of discussion"},{"speaker":"[Bryan]","startTime":2931.58,"endTime":2934.067,"body":"around any of this stuff?"},{"speaker":"[Aaron Straker]","startTime":2935.314,"endTime":2939.255,"body":"I mean, we could wrap up with"},{"speaker":"[Aaron Straker]","startTime":2935.314,"endTime":2939.255,"body":"some practical things for people out there"},{"speaker":"[Aaron Straker]","startTime":2939.295,"endTime":2947.338,"body":"who, let's say you do want"},{"speaker":"[Aaron Straker]","startTime":2939.295,"endTime":2947.338,"body":"to add 9% to your butt, and if you, let's say"},{"speaker":"[Aaron Straker]","startTime":2947.358,"endTime":2951.859,"body":"this, right? We'll run through"},{"speaker":"[Aaron Straker]","startTime":2947.358,"endTime":2951.859,"body":"a couple practical examples to help listeners"},{"speaker":"[Aaron Straker]","startTime":2951.939,"endTime":2956.481,"body":"out who want 9% on their butt"},{"speaker":"[Aaron Straker]","startTime":2951.939,"endTime":2956.481,"body":"in 10 weeks. I don't think you're gonna be"},{"speaker":"[Aaron Straker]","startTime":2956.501,"endTime":2960.567,"body":"able to do that, so just as"},{"speaker":"[Aaron Straker]","startTime":2956.501,"endTime":2960.567,"body":"a joke. Let's say someone's training once per"},{"speaker":"[Aaron Straker]","startTime":2960.607,"endTime":2964.952,"body":"week, right? They have one"},{"speaker":"[Aaron Straker]","startTime":2960.607,"endTime":2964.952,"body":"session per week they can dedicate to, you"},{"speaker":"[Aaron Straker]","startTime":2964.972,"endTime":2970.377,"body":"know, a primary glute focused"},{"speaker":"[Aaron Straker]","startTime":2964.972,"endTime":2970.377,"body":"day. How are we gonna recommend them the structure"},{"speaker":"[Aaron Straker]","startTime":2970.397,"endTime":2970.557,"body":"of that?"},{"speaker":"[Bryan]","startTime":2971.918,"endTime":2978.921,"body":"That's a good question. Yeah, I feel"},{"speaker":"[Bryan]","startTime":2971.918,"endTime":2978.921,"body":"like in practice, we would probably have two"},{"speaker":"[Bryan]","startTime":2978.981,"endTime":2983.423,"body":"days where one of the days might be"},{"speaker":"[Bryan]","startTime":2978.981,"endTime":2983.423,"body":"like a really big glute-focused day, but then"},{"speaker":"[Bryan]","startTime":2983.443,"endTime":2986.884,"body":"the other day would be probably like"},{"speaker":"[Bryan]","startTime":2983.443,"endTime":2986.884,"body":"a quad hamstring type day where you're gonna"},{"speaker":"[Bryan]","startTime":2987.004,"endTime":2991.726,"body":"get some glute stimulus there too."},{"speaker":"[Bryan]","startTime":2987.004,"endTime":2991.726,"body":"So I don't think we need to just look at it"},{"speaker":"[Bryan]","startTime":2991.766,"endTime":2996.369,"body":"from like, hey, we have one day a week"},{"speaker":"[Bryan]","startTime":2991.766,"endTime":2996.369,"body":"to train the glutes. But I do think like on"},{"speaker":"[Bryan]","startTime":2996.389,"endTime":3002.957,"body":"the day that is... dedicated for the"},{"speaker":"[Bryan]","startTime":2996.389,"endTime":3002.957,"body":"glutes, you should definitely put in a single"},{"speaker":"[Bryan]","startTime":3002.997,"endTime":3007.58,"body":"leg movement that stretches the glutes."},{"speaker":"[Bryan]","startTime":3002.997,"endTime":3007.58,"body":"Because these single leg movements are also"},{"speaker":"[Bryan]","startTime":3007.62,"endTime":3012.624,"body":"going to incorporate from stability"},{"speaker":"[Bryan]","startTime":3007.62,"endTime":3012.624,"body":"from the pelvis. And so we're gonna get a little"},{"speaker":"[Bryan]","startTime":3012.644,"endTime":3017.527,"body":"bit more glute development, not just"},{"speaker":"[Bryan]","startTime":3012.644,"endTime":3017.527,"body":"through the glute max, but also through some"},{"speaker":"[Bryan]","startTime":3017.567,"endTime":3021.63,"body":"of the stabilizing, like the glute"},{"speaker":"[Bryan]","startTime":3017.567,"endTime":3021.63,"body":"med and maybe even a little bit of glute min,"},{"speaker":"[Bryan]","startTime":3021.67,"endTime":3026.822,"body":"which you don't get in these kind of"},{"speaker":"[Bryan]","startTime":3021.67,"endTime":3026.822,"body":"like sagittal plane bilateral movements. So"},{"speaker":"[Bryan]","startTime":3026.902,"endTime":3033.527,"body":"I think that you definitely have like"},{"speaker":"[Bryan]","startTime":3026.902,"endTime":3033.527,"body":"some single leg work in there and And I don't"},{"speaker":"[Bryan]","startTime":3033.547,"endTime":3037.33,"body":"see a reason why you can't also have"},{"speaker":"[Bryan]","startTime":3033.547,"endTime":3037.33,"body":"like RDL leg press hip thrust type movements"},{"speaker":"[Bryan]","startTime":3037.35,"endTime":3042.194,"body":"in there Like those are all great movements"},{"speaker":"[Bryan]","startTime":3037.35,"endTime":3042.194,"body":"I think you probably want to execute them in"},{"speaker":"[Bryan]","startTime":3042.714,"endTime":3046.838,"body":"a way that would be conducive to the"},{"speaker":"[Bryan]","startTime":3042.714,"endTime":3046.838,"body":"glutes So you would do a little bit of more"},{"speaker":"[Bryan]","startTime":3046.858,"endTime":3050.581,"body":"of a knee bend in your RDL and you"},{"speaker":"[Bryan]","startTime":3046.858,"endTime":3050.581,"body":"would put for your leg press You would put"},{"speaker":"[Bryan]","startTime":3050.601,"endTime":3055.675,"body":"your feet up high and the bottom position"},{"speaker":"[Bryan]","startTime":3050.601,"endTime":3055.675,"body":"would be mostly shins perpendicular to the"},{"speaker":"[Bryan]","startTime":3055.695,"endTime":3059.177,"body":"platform. So you're not getting a ton"},{"speaker":"[Bryan]","startTime":3055.695,"endTime":3059.177,"body":"of knee flexion in there trying to limit the"},{"speaker":"[Bryan]","startTime":3059.217,"endTime":3065.76,"body":"quad involvement a little bit. And"},{"speaker":"[Bryan]","startTime":3059.217,"endTime":3065.76,"body":"then I think on your other day that's more"},{"speaker":"[Bryan]","startTime":3065.8,"endTime":3069.802,"body":"hamstring and quad based, you probably"},{"speaker":"[Bryan]","startTime":3065.8,"endTime":3069.802,"body":"have less glutes because you're probably doing"},{"speaker":"[Bryan]","startTime":3069.822,"endTime":3074.465,"body":"like a leg extension, a leg curl, and"},{"speaker":"[Bryan]","startTime":3069.822,"endTime":3074.465,"body":"you may also have RDLs and leg presses in there"},{"speaker":"[Bryan]","startTime":3074.505,"endTime":3079.065,"body":"too, but you may perform them differently."},{"speaker":"[Bryan]","startTime":3074.505,"endTime":3079.065,"body":"So that's not to say you're gonna get no butt."},{"speaker":"[Bryan]","startTime":3079.206,"endTime":3082.831,"body":"In fact, you're probably gonna get"},{"speaker":"[Bryan]","startTime":3079.206,"endTime":3082.831,"body":"a ton of butt in there too. They're just gonna"},{"speaker":"[Bryan]","startTime":3082.851,"endTime":3089.802,"body":"be a little bit more biased to the"},{"speaker":"[Bryan]","startTime":3082.851,"endTime":3089.802,"body":"hamstring or to the quad. So that's kind of"},{"speaker":"[Bryan]","startTime":3089.822,"endTime":3091.665,"body":"how I would think about it. How about"},{"speaker":"[Bryan]","startTime":3089.822,"endTime":3091.665,"body":"you?"},{"speaker":"[Aaron Straker]","startTime":3094.002,"endTime":3099.086,"body":"No, I mean, that's exactly"},{"speaker":"[Aaron Straker]","startTime":3094.002,"endTime":3099.086,"body":"how I would approach it. I think potentially"},{"speaker":"[Aaron Straker]","startTime":3099.387,"endTime":3103.911,"body":"on the glute day, maybe at,"},{"speaker":"[Aaron Straker]","startTime":3099.387,"endTime":3103.911,"body":"like honestly, personal favorite for glute,"},{"speaker":"[Aaron Straker]","startTime":3103.971,"endTime":3107.554,"body":"front foot elevated, reverse"},{"speaker":"[Aaron Straker]","startTime":3103.971,"endTime":3107.554,"body":"lunge. Absolute favorite,"},{"speaker":"[Bryan]","startTime":3107.37,"endTime":3108.356,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":3107.894,"endTime":3108.295,"body":"right? You"},{"speaker":"[Bryan]","startTime":3108.376,"endTime":3108.517,"body":"That"},{"speaker":"[Aaron Straker]","startTime":3108.395,"endTime":3108.555,"body":"get"},{"speaker":"[Bryan]","startTime":3108.558,"endTime":3108.698,"body":"one"},{"speaker":"[Aaron Straker]","startTime":3108.675,"endTime":3108.955,"body":"that"},{"speaker":"[Bryan]","startTime":3108.739,"endTime":3109.121,"body":"smashes"},{"speaker":"[Aaron Straker]","startTime":3108.995,"endTime":3109.196,"body":"deep"},{"speaker":"[Bryan]","startTime":3109.141,"endTime":3109.323,"body":"them,"},{"speaker":"[Aaron Straker]","startTime":3109.236,"endTime":3109.656,"body":"stretch."},{"speaker":"[Bryan]","startTime":3109.464,"endTime":3109.645,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3110.237,"endTime":3115.161,"body":"Oh yeah, every time I do it,"},{"speaker":"[Aaron Straker]","startTime":3110.237,"endTime":3115.161,"body":"my glutes are like absolutely wrecked. So that"},{"speaker":"[Aaron Straker]","startTime":3115.181,"endTime":3121.562,"body":"would definitely be a go-to"},{"speaker":"[Aaron Straker]","startTime":3115.181,"endTime":3121.562,"body":"there. And then I have... I don't know, I probably,"},{"speaker":"[Aaron Straker]","startTime":3121.962,"endTime":3127.486,"body":"if I had like the leg press"},{"speaker":"[Aaron Straker]","startTime":3121.962,"endTime":3127.486,"body":"in on the quad day, the quad and hamstring"},{"speaker":"[Aaron Straker]","startTime":3127.506,"endTime":3130.248,"body":"day, I probably wouldn't put"},{"speaker":"[Aaron Straker]","startTime":3127.506,"endTime":3130.248,"body":"it in on the"},{"speaker":"[Bryan]","startTime":3130.765,"endTime":3130.891,"body":"Yes."},{"speaker":"[Aaron Straker]","startTime":3131.329,"endTime":3134.551,"body":"more glute-focused day. But"},{"speaker":"[Aaron Straker]","startTime":3131.329,"endTime":3134.551,"body":"like that front foot elevated, you know, reverse"},{"speaker":"[Aaron Straker]","startTime":3134.571,"endTime":3138.093,"body":"lunge would be similar. That's"},{"speaker":"[Aaron Straker]","startTime":3134.571,"endTime":3138.093,"body":"gonna get you more of that length and position."},{"speaker":"[Aaron Straker]","startTime":3138.493,"endTime":3143.196,"body":"We probably do. Maybe a bent"},{"speaker":"[Aaron Straker]","startTime":3138.493,"endTime":3143.196,"body":"knee RDL with a barbell or potentially a dumbbell"},{"speaker":"[Aaron Straker]","startTime":3143.216,"endTime":3146.783,"body":"or something like that. And"},{"speaker":"[Aaron Straker]","startTime":3143.216,"endTime":3146.783,"body":"then... A hip thrust would be a great one."},{"speaker":"[Aaron Straker]","startTime":3147.063,"endTime":3151.207,"body":"And then potentially maybe"},{"speaker":"[Aaron Straker]","startTime":3147.063,"endTime":3151.207,"body":"like a hip extension or something like that"},{"speaker":"[Aaron Straker]","startTime":3151.227,"endTime":3152.147,"body":"that's going to be training"},{"speaker":"[Bryan]","startTime":3151.871,"endTime":3152.3,"body":"Yeah, oh yeah,"},{"speaker":"[Aaron Straker]","startTime":3152.187,"endTime":3152.267,"body":"it"},{"speaker":"[Bryan]","startTime":3152.321,"endTime":3152.627,"body":"I have x-"},{"speaker":"[Aaron Straker]","startTime":3152.648,"endTime":3156.271,"body":"in that shortened position."},{"speaker":"[Aaron Straker]","startTime":3152.648,"endTime":3156.271,"body":"Definitely something in the short position"},{"speaker":"[Aaron Straker]","startTime":3156.311,"endTime":3160.854,"body":"there because on your quad"},{"speaker":"[Aaron Straker]","startTime":3156.311,"endTime":3160.854,"body":"and hamstring day, it is much less likely that"},{"speaker":"[Aaron Straker]","startTime":3160.874,"endTime":3163.477,"body":"you would include a glute shortened"},{"speaker":"[Bryan]","startTime":3163.49,"endTime":3165.111,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":3163.777,"endTime":3164.617,"body":"movement there."},{"speaker":"[Bryan]","startTime":3165.171,"endTime":3168.355,"body":"Yeah, that's actually a really good"},{"speaker":"[Bryan]","startTime":3165.171,"endTime":3168.355,"body":"point because I feel like now that you mentioned"},{"speaker":"[Bryan]","startTime":3168.375,"endTime":3172.699,"body":"that, I might actually put the hip"},{"speaker":"[Bryan]","startTime":3168.375,"endTime":3172.699,"body":"extension, the 45 degree hip extension on the"},{"speaker":"[Bryan]","startTime":3172.719,"endTime":3180.022,"body":"hamstring day and just be happy that"},{"speaker":"[Bryan]","startTime":3172.719,"endTime":3180.022,"body":"I get some butt in there too. like along for"},{"speaker":"[Bryan]","startTime":3180.062,"endTime":3184.286,"body":"the ride, you know, whereas you wouldn't"},{"speaker":"[Bryan]","startTime":3180.062,"endTime":3184.286,"body":"really put a hip thrust on a hamstring and"},{"speaker":"[Bryan]","startTime":3184.326,"endTime":3189.03,"body":"quad dominant day because there isn't"},{"speaker":"[Bryan]","startTime":3184.326,"endTime":3189.03,"body":"really much quad or hamstring. So that would"},{"speaker":"[Bryan]","startTime":3189.05,"endTime":3193.093,"body":"fit more on like the glute dominant"},{"speaker":"[Bryan]","startTime":3189.05,"endTime":3193.093,"body":"day, but a 45 hip extension also trains the"},{"speaker":"[Bryan]","startTime":3193.133,"endTime":3197.897,"body":"hamstrings quite well. So that could"},{"speaker":"[Bryan]","startTime":3193.133,"endTime":3197.897,"body":"be placed there. It's a good point. And then"},{"speaker":"[Bryan]","startTime":3198.318,"endTime":3202.741,"body":"regarding the single leg work, it's"},{"speaker":"[Bryan]","startTime":3198.318,"endTime":3202.741,"body":"funny, you mentioned that a front foot elevated,"},{"speaker":"[Bryan]","startTime":3203.041,"endTime":3206.985,"body":"it's a reverse lunge, right? So you're"},{"speaker":"[Bryan]","startTime":3203.041,"endTime":3206.985,"body":"kind of stepping forward and backward each"},{"speaker":"[Bryan]","startTime":3207.025,"endTime":3213.449,"body":"time. Yeah, so I really like that movement"},{"speaker":"[Bryan]","startTime":3207.025,"endTime":3213.449,"body":"too, but what I find is that as I fatigue,"},{"speaker":"[Bryan]","startTime":3213.909,"endTime":3219.352,"body":"it's almost like the top half of the"},{"speaker":"[Bryan]","startTime":3213.909,"endTime":3219.352,"body":"movement that's almost harder than the bottom"},{"speaker":"[Bryan]","startTime":3219.392,"endTime":3224.895,"body":"half in that specific setup, because"},{"speaker":"[Bryan]","startTime":3219.392,"endTime":3224.895,"body":"you're at an elevation, so you're trying to"},{"speaker":"[Bryan]","startTime":3224.975,"endTime":3229.898,"body":"stand up. And so there's like a bit"},{"speaker":"[Bryan]","startTime":3224.975,"endTime":3229.898,"body":"more resistance at the shorter position, if"},{"speaker":"[Bryan]","startTime":3229.918,"endTime":3235.061,"body":"you wanna call it that. Whereas for"},{"speaker":"[Bryan]","startTime":3229.918,"endTime":3235.061,"body":"whatever reason, like that one doesn't make"},{"speaker":"[Bryan]","startTime":3235.121,"endTime":3240.239,"body":"me as sore and not. to say that soreness"},{"speaker":"[Bryan]","startTime":3235.121,"endTime":3240.239,"body":"is the end-all be-all or that we need to base"},{"speaker":"[Bryan]","startTime":3240.259,"endTime":3243.66,"body":"our training around whether you're"},{"speaker":"[Bryan]","startTime":3240.259,"endTime":3243.66,"body":"getting sore, but when you look at it acutely,"},{"speaker":"[Bryan]","startTime":3244.34,"endTime":3250.162,"body":"that front foot reverse lunge that"},{"speaker":"[Bryan]","startTime":3244.34,"endTime":3250.162,"body":"lights my ass up doesn't make me that sore"},{"speaker":"[Bryan]","startTime":3250.802,"endTime":3257.204,"body":"when compared to a rear foot elevated"},{"speaker":"[Bryan]","startTime":3250.802,"endTime":3257.204,"body":"split squat where that leg is deloaded on the"},{"speaker":"[Bryan]","startTime":3257.244,"endTime":3261.185,"body":"back and then the front leg is taking"},{"speaker":"[Bryan]","startTime":3257.244,"endTime":3261.185,"body":"a bit more of that, and then that would obviously"},{"speaker":"[Bryan]","startTime":3261.205,"endTime":3266.294,"body":"be executed in a hip flexion dominant"},{"speaker":"[Bryan]","startTime":3261.205,"endTime":3266.294,"body":"style. where the front shin is mostly vertical"},{"speaker":"[Bryan]","startTime":3266.434,"endTime":3271.356,"body":"and your chest is forward a little"},{"speaker":"[Bryan]","startTime":3266.434,"endTime":3271.356,"body":"bit. So something like that would probably"},{"speaker":"[Bryan]","startTime":3271.376,"endTime":3275.797,"body":"be my choice of single leg movement."},{"speaker":"[Bryan]","startTime":3271.376,"endTime":3275.797,"body":"And then another thing you mentioned with the"},{"speaker":"[Bryan]","startTime":3275.817,"endTime":3282.119,"body":"bent knee RDL made me think of a B-stance"},{"speaker":"[Bryan]","startTime":3275.817,"endTime":3282.119,"body":"RDL with a little bit of hip rotation. So you"},{"speaker":"[Bryan]","startTime":3282.159,"endTime":3285.84,"body":"see Cass perform this one a lot where"},{"speaker":"[Bryan]","startTime":3282.159,"endTime":3285.84,"body":"it's like it is a B-stance and then you're"},{"speaker":"[Bryan]","startTime":3285.86,"endTime":3292.922,"body":"kind of rotating your body across as"},{"speaker":"[Bryan]","startTime":3285.86,"endTime":3292.922,"body":"you, Bryson, thank you, appreciate it. Can"},{"speaker":"[Bryan]","startTime":3292.942,"endTime":3299.886,"body":"you take that upstairs, please? Thank"},{"speaker":"[Bryan]","startTime":3292.942,"endTime":3299.886,"body":"you. I found it in your couch. Okay. You found"},{"speaker":"[Bryan]","startTime":3299.906,"endTime":3308.091,"body":"a battery. Because he had to let me"},{"speaker":"[Bryan]","startTime":3299.906,"endTime":3308.091,"body":"know. So yeah, you're gonna get a little bit"},{"speaker":"[Bryan]","startTime":3308.191,"endTime":3309.071,"body":"more full"},{"speaker":"[Aaron Straker]","startTime":3316.446,"endTime":3320.847,"body":"Yeah, I think I don't have"},{"speaker":"[Aaron Straker]","startTime":3316.446,"endTime":3320.847,"body":"any more on the back end. I think it was a"},{"speaker":"[Aaron Straker]","startTime":3320.887,"endTime":3325.009,"body":"great way to kind of tie it"},{"speaker":"[Aaron Straker]","startTime":3320.887,"endTime":3325.009,"body":"up and be like, okay, really good example."},{"speaker":"[Aaron Straker]","startTime":3325.049,"endTime":3329.051,"body":"If you want to add 9% to your"},{"speaker":"[Aaron Straker]","startTime":3325.049,"endTime":3329.051,"body":"glutes in 10 weeks, we would probably structure"},{"speaker":"[Aaron Straker]","startTime":3329.071,"endTime":3333.812,"body":"it as such. And I guess one"},{"speaker":"[Aaron Straker]","startTime":3329.071,"endTime":3333.812,"body":"thing for you that, or go ahead and then I"},{"speaker":"[Aaron Straker]","startTime":3333.833,"endTime":3336.173,"body":"have like one kind of minor"},{"speaker":"[Aaron Straker]","startTime":3333.833,"endTime":3336.173,"body":"detail that we can wrap up with."},{"speaker":"[Bryan]","startTime":3336.514,"endTime":3337.465,"body":"Go with your detail first."},{"speaker":"[Aaron Straker]","startTime":3339.046,"endTime":3343.067,"body":"So with, I think both of these"},{"speaker":"[Aaron Straker]","startTime":3339.046,"endTime":3343.067,"body":"studies actually, if I'm not mistaken, they"},{"speaker":"[Aaron Straker]","startTime":3343.107,"endTime":3347.188,"body":"were training them three times"},{"speaker":"[Aaron Straker]","startTime":3343.107,"endTime":3347.188,"body":"per week. How do you"},{"speaker":"[Bryan]","startTime":3346.946,"endTime":3347.73,"body":"The first study"},{"speaker":"[Aaron Straker]","startTime":3347.668,"endTime":3349.048,"body":"feel?"},{"speaker":"[Bryan]","startTime":3347.75,"endTime":3349.098,"body":"was not. The first study was twice"},{"speaker":"[Aaron Straker]","startTime":3349.068,"endTime":3349.228,"body":"Was"},{"speaker":"[Bryan]","startTime":3349.118,"endTime":3350.224,"body":"a week."},{"speaker":"[Aaron Straker]","startTime":3349.248,"endTime":3350.349,"body":"it? Okay,"},{"speaker":"[Bryan]","startTime":3350.304,"endTime":3350.465,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3350.489,"endTime":3354.53,"body":"okay, great, thank you, thank"},{"speaker":"[Aaron Straker]","startTime":3350.489,"endTime":3354.53,"body":"you for clarifying there. The second one was"},{"speaker":"[Aaron Straker]","startTime":3354.57,"endTime":3361.752,"body":"three times per week. I'm always"},{"speaker":"[Aaron Straker]","startTime":3354.57,"endTime":3361.752,"body":"like on the fence around that because I feel"},{"speaker":"[Aaron Straker]","startTime":3361.792,"endTime":3368.674,"body":"like even if someone who has"},{"speaker":"[Aaron Straker]","startTime":3361.792,"endTime":3368.674,"body":"like a really good recovery capacity. Aside"},{"speaker":"[Aaron Straker]","startTime":3368.694,"endTime":3373.136,"body":"something like maybe biceps,"},{"speaker":"[Aaron Straker]","startTime":3368.694,"endTime":3373.136,"body":"lateral delts, like calves, trying to train"},{"speaker":"[Aaron Straker]","startTime":3373.176,"endTime":3378.138,"body":"like your glutes three times"},{"speaker":"[Aaron Straker]","startTime":3373.176,"endTime":3378.138,"body":"per week, it's really... There's trade-offs"},{"speaker":"[Aaron Straker]","startTime":3378.578,"endTime":3383.74,"body":"on either proximity to failure,"},{"speaker":"[Aaron Straker]","startTime":3378.578,"endTime":3383.74,"body":"volume on something on one of the days just"},{"speaker":"[Aaron Straker]","startTime":3383.76,"endTime":3389.483,"body":"to like tuck in that third"},{"speaker":"[Aaron Straker]","startTime":3383.76,"endTime":3389.483,"body":"day. I can't say that I've personally or professionally"},{"speaker":"[Aaron Straker]","startTime":3389.503,"endTime":3394.025,"body":"had great success with trying"},{"speaker":"[Aaron Straker]","startTime":3389.503,"endTime":3394.025,"body":"to target like a larger muscle group like that"},{"speaker":"[Aaron Straker]","startTime":3394.065,"endTime":3395.085,"body":"three times per week."},{"speaker":"[Bryan]","startTime":3396.414,"endTime":3402.136,"body":"Yeah, I haven't either, but I know"},{"speaker":"[Bryan]","startTime":3396.414,"endTime":3402.136,"body":"that Brett Contreras actually designed some"},{"speaker":"[Bryan]","startTime":3402.176,"endTime":3406.058,"body":"of his glute lab programs around like"},{"speaker":"[Bryan]","startTime":3402.176,"endTime":3406.058,"body":"five times a week glute training,"},{"speaker":"[Aaron Straker]","startTime":3406.245,"endTime":3406.391,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3407.059,"endTime":3412.281,"body":"like three to five. And so I think"},{"speaker":"[Bryan]","startTime":3407.059,"endTime":3412.281,"body":"that like it can work if you're doing a ton"},{"speaker":"[Bryan]","startTime":3412.481,"endTime":3417.944,"body":"of banded and short overload movement,"},{"speaker":"[Bryan]","startTime":3412.481,"endTime":3417.944,"body":"which he does. So I think on his programs that"},{"speaker":"[Bryan]","startTime":3417.984,"endTime":3423.539,"body":"have you doing five days a week of"},{"speaker":"[Bryan]","startTime":3417.984,"endTime":3423.539,"body":"glutes, Like two of the days only are you doing"},{"speaker":"[Bryan]","startTime":3423.599,"endTime":3427.882,"body":"length and stuff, like you'd be doing"},{"speaker":"[Bryan]","startTime":3423.599,"endTime":3427.882,"body":"an RDL, a squat, a lunge, step up type thing."},{"speaker":"[Bryan]","startTime":3428.162,"endTime":3436.928,"body":"And then the other three days are like"},{"speaker":"[Bryan]","startTime":3428.162,"endTime":3436.928,"body":"banded abductions, the ABduction machine, different"},{"speaker":"[Bryan]","startTime":3436.948,"endTime":3442.492,"body":"variations of hip thrusts and bridges"},{"speaker":"[Bryan]","startTime":3436.948,"endTime":3442.492,"body":"and stuff like that. And so I think if you're"},{"speaker":"[Bryan]","startTime":3442.512,"endTime":3446.875,"body":"having like a program in which you're"},{"speaker":"[Bryan]","startTime":3442.512,"endTime":3446.875,"body":"only hitting length and movements twice a week,"},{"speaker":"[Bryan]","startTime":3446.895,"endTime":3451.694,"body":"which is probably the realistic maximum"},{"speaker":"[Bryan]","startTime":3446.895,"endTime":3451.694,"body":"for what's recoverable. and then you fill in"},{"speaker":"[Bryan]","startTime":3451.714,"endTime":3455.598,"body":"the gaps with a ton of short overload"},{"speaker":"[Bryan]","startTime":3451.714,"endTime":3455.598,"body":"stuff. Yeah, like he gets his programs up to"},{"speaker":"[Bryan]","startTime":3455.618,"endTime":3460.724,"body":"like 40 sets of glutes a week or something."},{"speaker":"[Bryan]","startTime":3455.618,"endTime":3460.724,"body":"But I'm pretty sure that's like 30 sets of"},{"speaker":"[Bryan]","startTime":3460.764,"endTime":3464.828,"body":"short overload bandit stuff and like"},{"speaker":"[Bryan]","startTime":3460.764,"endTime":3464.828,"body":"10 sets of lengthened in. I don't know that"},{"speaker":"[Bryan]","startTime":3464.848,"endTime":3466.489,"body":"that's true, but that would be my assumption."},{"speaker":"[Aaron Straker]","startTime":3467.59,"endTime":3470.585,"body":"Yeah, I think it's a good practical"},{"speaker":"[Aaron Straker]","startTime":3467.59,"endTime":3470.585,"body":"note for the listeners."},{"speaker":"[Bryan]","startTime":3470.482,"endTime":3475.863,"body":"Yeah. And then the other thing I was"},{"speaker":"[Bryan]","startTime":3470.482,"endTime":3475.863,"body":"just gonna say was in the episode that we did,"},{"speaker":"[Bryan]","startTime":3475.923,"endTime":3482.586,"body":"it was episode 100, which was nihilistic,"},{"speaker":"[Bryan]","startTime":3475.923,"endTime":3482.586,"body":"evidence-based nihilism, where we went over"},{"speaker":"[Bryan]","startTime":3482.626,"endTime":3487.467,"body":"a number of studies and stuff like"},{"speaker":"[Bryan]","startTime":3482.626,"endTime":3487.467,"body":"that. One of the points that I discussed on"},{"speaker":"[Bryan]","startTime":3488.528,"endTime":3495.678,"body":"the heels of one of the studies was..."},{"speaker":"[Bryan]","startTime":3488.528,"endTime":3495.678,"body":"the idea that like, why do people get such"},{"speaker":"[Bryan]","startTime":3495.738,"endTime":3500.28,"body":"great gains when they do studies? Like,"},{"speaker":"[Bryan]","startTime":3495.738,"endTime":3500.28,"body":"why are we always seeing, you know, 9% increases?"},{"speaker":"[Bryan]","startTime":3500.32,"endTime":3504.462,"body":"Like, you pointed out that three times,"},{"speaker":"[Bryan]","startTime":3500.32,"endTime":3504.462,"body":"like, wow, I could get 9% gains in my glutes"},{"speaker":"[Bryan]","startTime":3504.502,"endTime":3509.384,"body":"in 10 weeks. That's crazy. In the one"},{"speaker":"[Bryan]","startTime":3504.502,"endTime":3509.384,"body":"study that I was talking about on the Nihilism"},{"speaker":"[Bryan]","startTime":3509.444,"endTime":3515.935,"body":"episode, it was the one where I had"},{"speaker":"[Bryan]","startTime":3509.444,"endTime":3515.935,"body":"the individual data. Scarpelli and colleagues"},{"speaker":"[Bryan]","startTime":3515.975,"endTime":3521.86,"body":"from 2020, I believe. I had the individual"},{"speaker":"[Bryan]","startTime":3515.975,"endTime":3521.86,"body":"data where they performed leg press and leg"},{"speaker":"[Bryan]","startTime":3521.9,"endTime":3528.365,"body":"extensions on one leg in one way and"},{"speaker":"[Bryan]","startTime":3521.9,"endTime":3528.365,"body":"they performed them on the other leg in a different"},{"speaker":"[Bryan]","startTime":3528.405,"endTime":3535.931,"body":"way and some people in that individual"},{"speaker":"[Bryan]","startTime":3528.405,"endTime":3535.931,"body":"data were getting 14% growth in I don't remember"},{"speaker":"[Bryan]","startTime":3535.951,"endTime":3541.135,"body":"how long the study was and so we had"},{"speaker":"[Bryan]","startTime":3535.951,"endTime":3541.135,"body":"some discussion around that at the end and"},{"speaker":"[Bryan]","startTime":3542.296,"endTime":3548.649,"body":"one of the things we talked about was"},{"speaker":"[Bryan]","startTime":3542.296,"endTime":3548.649,"body":"that there's a number of factors that go into"},{"speaker":"[Bryan]","startTime":3551.03,"endTime":3555.313,"body":"you participating in a study. And so"},{"speaker":"[Bryan]","startTime":3551.03,"endTime":3555.313,"body":"I know these are untrained people, but just"},{"speaker":"[Bryan]","startTime":3555.774,"endTime":3559.756,"body":"overall, let's assume we're dealing"},{"speaker":"[Bryan]","startTime":3555.774,"endTime":3559.756,"body":"with trained people. When you come into a study,"},{"speaker":"[Bryan]","startTime":3560.417,"endTime":3564.239,"body":"you're A, you're prioritizing a muscle"},{"speaker":"[Bryan]","startTime":3560.417,"endTime":3564.239,"body":"group, you're literally going in being like,"},{"speaker":"[Bryan]","startTime":3564.279,"endTime":3569.363,"body":"hey, my goal during these next 15 weeks"},{"speaker":"[Bryan]","startTime":3564.279,"endTime":3569.363,"body":"or whatever is quads. Like that is the thing"},{"speaker":"[Bryan]","startTime":3569.423,"endTime":3576.611,"body":"I'm mentally engaged with. Then, you're"},{"speaker":"[Bryan]","startTime":3569.423,"endTime":3576.611,"body":"gonna train quads first because you're going"},{"speaker":"[Bryan]","startTime":3576.631,"endTime":3580.353,"body":"into the lab, it's not like you're"},{"speaker":"[Bryan]","startTime":3576.631,"endTime":3580.353,"body":"gonna go do back and biceps and then do your"},{"speaker":"[Bryan]","startTime":3580.373,"endTime":3586.035,"body":"quads. So you're doing quads first,"},{"speaker":"[Bryan]","startTime":3580.373,"endTime":3586.035,"body":"you're mentally engaged in doing quads, you're"},{"speaker":"[Bryan]","startTime":3586.075,"endTime":3589.817,"body":"probably skewing more of your volume"},{"speaker":"[Bryan]","startTime":3586.075,"endTime":3589.817,"body":"to doing quads because in that study you had"},{"speaker":"[Bryan]","startTime":3589.937,"endTime":3594.739,"body":"one leg doing 22 sets and another leg"},{"speaker":"[Bryan]","startTime":3589.937,"endTime":3594.739,"body":"doing slightly more than what they were doing."},{"speaker":"[Bryan]","startTime":3595.999,"endTime":3601.001,"body":"And so there's a number of these kind"},{"speaker":"[Bryan]","startTime":3595.999,"endTime":3601.001,"body":"of factors that are all coming together to"},{"speaker":"[Bryan]","startTime":3601.321,"endTime":3607.386,"body":"make quads like the hot babe at the"},{"speaker":"[Bryan]","startTime":3601.321,"endTime":3607.386,"body":"dance or whatever. And so you're like super"},{"speaker":"[Bryan]","startTime":3607.426,"endTime":3612.831,"body":"hyper focused on that. And so if we're"},{"speaker":"[Bryan]","startTime":3607.426,"endTime":3612.831,"body":"looking at that from like a long term programming"},{"speaker":"[Bryan]","startTime":3612.871,"endTime":3620.318,"body":"perspective of just training, it's"},{"speaker":"[Bryan]","startTime":3612.871,"endTime":3620.318,"body":"like, hey, maybe you make a muscle group, your"},{"speaker":"[Bryan]","startTime":3620.719,"endTime":3626.044,"body":"one and only for X amount of time."},{"speaker":"[Bryan]","startTime":3620.719,"endTime":3626.044,"body":"and maybe you get more growth that way. And"},{"speaker":"[Bryan]","startTime":3626.084,"endTime":3629.026,"body":"I don't know if that's true, but that"},{"speaker":"[Bryan]","startTime":3626.084,"endTime":3629.026,"body":"would kind of be the extrapolation that I would"},{"speaker":"[Bryan]","startTime":3629.066,"endTime":3633.83,"body":"take from that is, or justification"},{"speaker":"[Bryan]","startTime":3629.066,"endTime":3633.83,"body":"for why are we seeing these like massive growths"},{"speaker":"[Bryan]","startTime":3633.871,"endTime":3637.474,"body":"during these studies, is just because"},{"speaker":"[Bryan]","startTime":3633.871,"endTime":3637.474,"body":"people probably are going into the gym and"},{"speaker":"[Bryan]","startTime":3637.494,"endTime":3640.677,"body":"they're training three times a week"},{"speaker":"[Bryan]","startTime":3637.494,"endTime":3640.677,"body":"full body, or they're like, you know, maybe"},{"speaker":"[Bryan]","startTime":3640.697,"endTime":3645.541,"body":"they're training their quads half hazardly"},{"speaker":"[Bryan]","startTime":3640.697,"endTime":3645.541,"body":"or not as the main focus. And then you go into"},{"speaker":"[Bryan]","startTime":3645.581,"endTime":3650.125,"body":"this study where that's literally the"},{"speaker":"[Bryan]","startTime":3645.581,"endTime":3650.125,"body":"thing that you're trying to do and it changes"},{"speaker":"[Bryan]","startTime":3650.165,"endTime":3650.805,"body":"the game a little bit."},{"speaker":"[Aaron Straker]","startTime":3653.098,"endTime":3657.12,"body":"Yeah, I think that's a really"},{"speaker":"[Aaron Straker]","startTime":3653.098,"endTime":3657.12,"body":"good wrap up point there. Well, it's like what"},{"speaker":"[Aaron Straker]","startTime":3657.14,"endTime":3661.022,"body":"gets the focus gets the growth,"},{"speaker":"[Aaron Straker]","startTime":3657.14,"endTime":3661.022,"body":"but then we also don't know what sacrifices"},{"speaker":"[Aaron Straker]","startTime":3661.082,"endTime":3664.464,"body":"are made for the other body"},{"speaker":"[Aaron Straker]","startTime":3661.082,"endTime":3664.464,"body":"parts, if any, if they're even getting trained"},{"speaker":"[Aaron Straker]","startTime":3664.544,"endTime":3665.805,"body":"sorts of things. So that"},{"speaker":"[Bryan]","startTime":3665.798,"endTime":3666.058,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3665.825,"endTime":3666.105,"body":"was a good"},{"speaker":"[Bryan]","startTime":3666.098,"endTime":3666.358,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":3666.145,"endTime":3666.325,"body":"point."},{"speaker":"[Bryan]","startTime":3666.799,"endTime":3669.701,"body":"no, totally. Yeah, exactly. Because"},{"speaker":"[Bryan]","startTime":3666.799,"endTime":3669.701,"body":"if you're not training the other body parts,"},{"speaker":"[Bryan]","startTime":3669.721,"endTime":3673.505,"body":"then think about all that additional"},{"speaker":"[Bryan]","startTime":3669.721,"endTime":3673.505,"body":"recovery capacity that opens up to."},{"speaker":"[Aaron Straker]","startTime":3674.418,"endTime":3676.306,"body":"Yep, yep."},{"speaker":"[Bryan]","startTime":3676.766,"endTime":3677.069,"body":"All right."},{"speaker":"[Aaron Straker]","startTime":3677.009,"endTime":3678.656,"body":"Anything else on the back of"},{"speaker":"[Aaron Straker]","startTime":3677.009,"endTime":3678.656,"body":"this one, Brian?"},{"speaker":"[Bryan]","startTime":3679.562,"endTime":3680.47,"body":"Nah, I think that's it, man."},{"speaker":"[Aaron Straker]","startTime":3681.45,"endTime":3684.578,"body":"Alright guys, as always, thank"},{"speaker":"[Aaron Straker]","startTime":3681.45,"endTime":3684.578,"body":"you for listening. We'll be back next week"},{"speaker":"[Aaron Straker]","startTime":3684.598,"endTime":3685.961,"body":"with a fresh episode."},{"speaker":"[Bryan]","startTime":3695.79,"endTime":3696.436,"body":"Still recording."},{"speaker":"[Aaron Straker]","startTime":3696.182,"endTime":3700.613,"body":"It says stopping, it says stopping,"},{"speaker":"[Aaron Straker]","startTime":3696.182,"endTime":3700.613,"body":"but it has not stopped yet."},{"speaker":"[Bryan]","startTime":3703.487,"endTime":3709.372,"body":"All right. Sweet, well that was fun."},{"speaker":"[Bryan]","startTime":3703.487,"endTime":3709.372,"body":"I actually enjoy this style of episode. It"},{"speaker":"[Bryan]","startTime":3709.392,"endTime":3715.658,"body":"takes, hopefully you can cut all this"},{"speaker":"[Bryan]","startTime":3709.392,"endTime":3715.658,"body":"out, but it takes a lot more preparation planning"},{"speaker":"[Bryan]","startTime":3715.778,"endTime":3718.981,"body":"and thought that goes into it."},{"speaker":"[Aaron Straker]","startTime":3719.726,"endTime":3719.948,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3720.802,"endTime":3721.984,"body":"Like I spent most of my afternoon."}]}