{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.197,"endTime":33.599000000000004,"body":"What's up guys? Happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":30.197,"endTime":33.599000000000004,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":33.638999999999996,"endTime":38.163,"body":"Prosper. Today we are talking"},{"speaker":"[Aaron Straker]","startTime":33.638999999999996,"endTime":38.163,"body":"about five signs that you are making good gains."},{"speaker":"[Aaron Straker]","startTime":38.564,"endTime":41.106,"body":"So it should be a really fun"},{"speaker":"[Aaron Straker]","startTime":38.564,"endTime":41.106,"body":"episode. Brian and I have picked our kind of"},{"speaker":"[Aaron Straker]","startTime":41.206,"endTime":44.609,"body":"high level top five and then"},{"speaker":"[Aaron Straker]","startTime":41.206,"endTime":44.609,"body":"we have some obviously tertiary and secondary"},{"speaker":"[Aaron Straker]","startTime":45.028999999999996,"endTime":48.452,"body":"points underneath just to make"},{"speaker":"[Aaron Straker]","startTime":45.028999999999996,"endTime":48.452,"body":"sure that you are kind of crossing the box"},{"speaker":"[Aaron Straker]","startTime":48.512,"endTime":52.075,"body":"or checking the box, I should"},{"speaker":"[Aaron Straker]","startTime":48.512,"endTime":52.075,"body":"say, on all of these to ensure that you're"},{"speaker":"[Aaron Straker]","startTime":52.095,"endTime":56.259,"body":"getting the most that you possibly"},{"speaker":"[Aaron Straker]","startTime":52.095,"endTime":56.259,"body":"could be and not kind of inhibiting any of"},{"speaker":"[Aaron Straker]","startTime":56.299,"endTime":59.261,"body":"the progress that you could"},{"speaker":"[Aaron Straker]","startTime":56.299,"endTime":59.261,"body":"be making as well. But before we get into the"},{"speaker":"[Aaron Straker]","startTime":59.301,"endTime":62.779,"body":"topic, as always, Brian, can"},{"speaker":"[Aaron Straker]","startTime":59.301,"endTime":62.779,"body":"you kick us off with some updates, please?"},{"speaker":"[Bryan]","startTime":64.00200000000001,"endTime":68.18299999999999,"body":"Yeah, I have a few updates as y'all"},{"speaker":"[Bryan]","startTime":64.00200000000001,"endTime":68.18299999999999,"body":"probably expect. We were just briefly talking"},{"speaker":"[Bryan]","startTime":68.243,"endTime":75.626,"body":"off air about a study I read two weeks"},{"speaker":"[Bryan]","startTime":68.243,"endTime":75.626,"body":"ago that basically, or not a study, it was"},{"speaker":"[Bryan]","startTime":75.646,"endTime":80.648,"body":"a news story. I'm so used to saying"},{"speaker":"[Bryan]","startTime":75.646,"endTime":80.648,"body":"study all the time. It was a news story that"},{"speaker":"[Bryan]","startTime":80.668,"endTime":86.331,"body":"they found that 50% of the water that"},{"speaker":"[Bryan]","startTime":80.668,"endTime":86.331,"body":"comes through our taps in our country in the"},{"speaker":"[Bryan]","startTime":86.37100000000001,"endTime":94.35,"body":"United States, whether rural or metropolitan,"},{"speaker":"[Bryan]","startTime":86.37100000000001,"endTime":94.35,"body":"has quote forever chemicals in it. And so these"},{"speaker":"[Bryan]","startTime":94.37,"endTime":97.292,"body":"are the chemicals that can lead to"},{"speaker":"[Bryan]","startTime":94.37,"endTime":97.292,"body":"like cancer and dementia and like stuff like"},{"speaker":"[Bryan]","startTime":97.312,"endTime":102.856,"body":"that. And so I was Aaron was not surprised"},{"speaker":"[Bryan]","startTime":97.312,"endTime":102.856,"body":"by it. I think it after thinking about it for"},{"speaker":"[Bryan]","startTime":102.916,"endTime":107.279,"body":"even like a split second I wasn't surprised"},{"speaker":"[Bryan]","startTime":102.916,"endTime":107.279,"body":"either but my first reaction upon reading it"},{"speaker":"[Bryan]","startTime":107.319,"endTime":115.004,"body":"was oh shit because I've actually taken"},{"speaker":"[Bryan]","startTime":107.319,"endTime":115.004,"body":"the stand for two decades that Tap water makes"},{"speaker":"[Bryan]","startTime":115.044,"endTime":119.547,"body":"me stronger and helps me build immunity"},{"speaker":"[Bryan]","startTime":115.044,"endTime":119.547,"body":"and like all of this shit So I've literally"},{"speaker":"[Bryan]","startTime":119.588,"endTime":126.7,"body":"been not purposefully avoiding filtered"},{"speaker":"[Bryan]","startTime":119.588,"endTime":126.7,"body":"water but I've just been, I don't hold back"},{"speaker":"[Bryan]","startTime":126.78,"endTime":132.885,"body":"or have any hesitation in drinking"},{"speaker":"[Bryan]","startTime":126.78,"endTime":132.885,"body":"tap water. And since that story two weeks ago,"},{"speaker":"[Bryan]","startTime":132.925,"endTime":137.328,"body":"I've been really trying to avoid tap"},{"speaker":"[Bryan]","startTime":132.925,"endTime":137.328,"body":"water. And now I wonder if I have done myself"},{"speaker":"[Bryan]","startTime":137.368,"endTime":143.433,"body":"damage, but mostly just a PSA for everybody."},{"speaker":"[Bryan]","startTime":137.368,"endTime":143.433,"body":"If you haven't seen this story or anything,"},{"speaker":"[Bryan]","startTime":143.953,"endTime":147.35500000000002,"body":"I think it's relevant to our audience."},{"speaker":"[Bryan]","startTime":143.953,"endTime":147.35500000000002,"body":"Like we encourage you to drink a lot of water."},{"speaker":"[Bryan]","startTime":147.61599999999999,"endTime":152.607,"body":"And sometimes the most accessible water"},{"speaker":"[Bryan]","startTime":147.61599999999999,"endTime":152.607,"body":"is tap water. So, um, yeah, maybe just consider"},{"speaker":"[Bryan]","startTime":152.627,"endTime":156.69,"body":"that and think about, uh, you know,"},{"speaker":"[Bryan]","startTime":152.627,"endTime":156.69,"body":"getting a filter for your house. If that's"},{"speaker":"[Bryan]","startTime":156.71,"endTime":160.853,"body":"something that you can do. Yeah."},{"speaker":"[Aaron Straker]","startTime":160.897,"endTime":161.617,"body":"Fortunately"},{"speaker":"[Bryan]","startTime":160.913,"endTime":161.213,"body":"All right."},{"speaker":"[Aaron Straker]","startTime":161.698,"endTime":168.707,"body":"for me here, the water is very"},{"speaker":"[Aaron Straker]","startTime":161.698,"endTime":168.707,"body":"unsafe, so everything comes in a bottle. So."},{"speaker":"[Aaron Straker]","startTime":168.747,"endTime":168.827,"body":"Yeah."},{"speaker":"[Bryan]","startTime":169.119,"endTime":174.047,"body":"Yeah, you're good to go for the last"},{"speaker":"[Bryan]","startTime":169.119,"endTime":174.047,"body":"couple years at least. Were you a tap water"},{"speaker":"[Bryan]","startTime":174.087,"endTime":175.049,"body":"drinker in the US?"},{"speaker":"[Aaron Straker]","startTime":175.825,"endTime":177.757,"body":"Oh my god, I would drink from"},{"speaker":"[Aaron Straker]","startTime":175.825,"endTime":177.757,"body":"the garden hose."},{"speaker":"[Bryan]","startTime":177.982,"endTime":181.725,"body":"Yeah, exactly. Me too. Okay. Good."},{"speaker":"[Bryan]","startTime":177.982,"endTime":181.725,"body":"Well, good to know we're both going to die."},{"speaker":"[Bryan]","startTime":182.486,"endTime":188.412,"body":"Um, all right. So updates for me, um,"},{"speaker":"[Bryan]","startTime":182.486,"endTime":188.412,"body":"last, last Monday or Tuesday when we spoke"},{"speaker":"[Bryan]","startTime":188.492,"endTime":193.217,"body":"here, I was getting excited that my"},{"speaker":"[Bryan]","startTime":188.492,"endTime":193.217,"body":"new bike was going to arrive. My bike, a Rov,"},{"speaker":"[Bryan]","startTime":193.457,"endTime":199.463,"body":"a Rov, a Rov arrived, um, the next"},{"speaker":"[Bryan]","startTime":193.457,"endTime":199.463,"body":"day. And, uh, and it was awesome. I'm super"},{"speaker":"[Bryan]","startTime":199.503,"endTime":204.718,"body":"excited. I got it built the next day"},{"speaker":"[Bryan]","startTime":199.503,"endTime":204.718,"body":"by, uh, by the bike shop locally and took it"},{"speaker":"[Bryan]","startTime":204.798,"endTime":210.801,"body":"out for a super long ride. I have this"},{"speaker":"[Bryan]","startTime":204.798,"endTime":210.801,"body":"kind of 70 or 80% gravel ride that I really"},{"speaker":"[Bryan]","startTime":210.821,"endTime":215.062,"body":"like to do that takes me from Boulder"},{"speaker":"[Bryan]","startTime":210.821,"endTime":215.062,"body":"to Longmont and back. It's about 15 miles each"},{"speaker":"[Bryan]","startTime":215.082,"endTime":220.325,"body":"way. And so I did that ride and I wanted"},{"speaker":"[Bryan]","startTime":215.082,"endTime":220.325,"body":"to do that one specifically because I wanted"},{"speaker":"[Bryan]","startTime":220.365,"endTime":228.408,"body":"to compare my results, uh, on my mountain"},{"speaker":"[Bryan]","startTime":220.365,"endTime":228.408,"body":"bike compared to my new gravel bike. And, uh,"},{"speaker":"[Bryan]","startTime":228.448,"endTime":234.835,"body":"it was about one mile per hour faster"},{"speaker":"[Bryan]","startTime":228.448,"endTime":234.835,"body":"in speed. for the whole two hour ride. So that"},{"speaker":"[Bryan]","startTime":234.875,"endTime":240.68,"body":"means I was going about 16 plus miles"},{"speaker":"[Bryan]","startTime":234.875,"endTime":240.68,"body":"per hour instead of 15 plus miles per hour,"},{"speaker":"[Bryan]","startTime":241.34,"endTime":245.844,"body":"which cut off about eight or nine minutes"},{"speaker":"[Bryan]","startTime":241.34,"endTime":245.844,"body":"on the whole ride. So I don't know if that"},{"speaker":"[Bryan]","startTime":245.864,"endTime":251.369,"body":"was as drastic of a change as I had"},{"speaker":"[Bryan]","startTime":245.864,"endTime":251.369,"body":"hoped for or expected, but in the grand scheme"},{"speaker":"[Bryan]","startTime":251.389,"endTime":253.871,"body":"of things, when you're looking at a"},{"speaker":"[Bryan]","startTime":251.389,"endTime":253.871,"body":"two hour ride and you're cutting off eight"},{"speaker":"[Bryan]","startTime":253.891,"endTime":258.134,"body":"or nine minutes, that seems significant."},{"speaker":"[Bryan]","startTime":253.891,"endTime":258.134,"body":"And then in the course of this race that I'm"},{"speaker":"[Bryan]","startTime":258.174,"endTime":262.926,"body":"doing in October, potentially three"},{"speaker":"[Bryan]","startTime":258.174,"endTime":262.926,"body":"and a half to four hours would mean you know,"},{"speaker":"[Bryan]","startTime":262.966,"endTime":271.39,"body":"15 minutes of time cut off or more."},{"speaker":"[Bryan]","startTime":262.966,"endTime":271.39,"body":"So I do think it's relevant. It took a little"},{"speaker":"[Bryan]","startTime":271.40999999999997,"endTime":275.711,"body":"bit of getting used to. The bike setup"},{"speaker":"[Bryan]","startTime":271.40999999999997,"endTime":275.711,"body":"is quite different with the handlebars in the"},{"speaker":"[Bryan]","startTime":275.772,"endTime":279.973,"body":"front. The gear shift and the brakes"},{"speaker":"[Bryan]","startTime":275.772,"endTime":279.973,"body":"are also in the front instead of on the handlebars"},{"speaker":"[Bryan]","startTime":279.993,"endTime":285.336,"body":"that are more proximal. And it has"},{"speaker":"[Bryan]","startTime":279.993,"endTime":285.336,"body":"these like weird racer handlebars that kind"},{"speaker":"[Bryan]","startTime":285.356,"endTime":290.814,"body":"of curve under. But overall, super"},{"speaker":"[Bryan]","startTime":285.356,"endTime":290.814,"body":"amped about it. I looked at my Strava, which"},{"speaker":"[Bryan]","startTime":290.854,"endTime":299.338,"body":"is how I track my cardio, and it noted"},{"speaker":"[Bryan]","startTime":290.854,"endTime":299.338,"body":"that I did 154 miles on the bike this last"},{"speaker":"[Bryan]","startTime":299.398,"endTime":306.962,"body":"week, which is 40 miles more than my"},{"speaker":"[Bryan]","startTime":299.398,"endTime":306.962,"body":"biggest week yet, which means prior to this,"},{"speaker":"[Bryan]","startTime":306.982,"endTime":312.184,"body":"it was 114 miles. And I was reflecting"},{"speaker":"[Bryan]","startTime":306.982,"endTime":312.184,"body":"back on a conversation I had with my buddy"},{"speaker":"[Bryan]","startTime":312.304,"endTime":317.046,"body":"Andy, who's kind of my friend, who's"},{"speaker":"[Bryan]","startTime":312.304,"endTime":317.046,"body":"a pro gravel bike racer. And when I was telling"},{"speaker":"[Bryan]","startTime":317.066,"endTime":321.149,"body":"him about this race back in, I want"},{"speaker":"[Bryan]","startTime":317.066,"endTime":321.149,"body":"to say it was like February or something like"},{"speaker":"[Bryan]","startTime":321.169,"endTime":324.712,"body":"that, maybe January. And he was telling"},{"speaker":"[Bryan]","startTime":321.169,"endTime":324.712,"body":"me, he's like, yeah, just start it, you know,"},{"speaker":"[Bryan]","startTime":324.772,"endTime":328.576,"body":"60 miles a week and do that for a while."},{"speaker":"[Bryan]","startTime":324.772,"endTime":328.576,"body":"And then as you get closer to the race, bump"},{"speaker":"[Bryan]","startTime":328.596,"endTime":333.52,"body":"it up to 80 or a hundred for a week"},{"speaker":"[Bryan]","startTime":328.596,"endTime":333.52,"body":"or two, and you should be fine, you know, for"},{"speaker":"[Bryan]","startTime":333.54,"endTime":337.963,"body":"this race. So to see me now like averaging"},{"speaker":"[Bryan]","startTime":333.54,"endTime":337.963,"body":"over a hundred miles a week and then having"},{"speaker":"[Bryan]","startTime":338.003,"endTime":344.168,"body":"a week that's 154 miles is kind of"},{"speaker":"[Bryan]","startTime":338.003,"endTime":344.168,"body":"wild and probably a bit excessive for the goal."},{"speaker":"[Bryan]","startTime":344.609,"endTime":350.992,"body":"But you know, as we discussed last"},{"speaker":"[Bryan]","startTime":344.609,"endTime":350.992,"body":"time, it's enjoyable. And I'm really kind of"},{"speaker":"[Bryan]","startTime":351.192,"endTime":356.735,"body":"enjoying the process. So all good things"},{"speaker":"[Bryan]","startTime":351.192,"endTime":356.735,"body":"there. I finally figured out how to stop my"},{"speaker":"[Bryan]","startTime":356.775,"endTime":362.038,"body":"body weight from dropping, at least"},{"speaker":"[Bryan]","startTime":356.775,"endTime":362.038,"body":"temporarily it seems. Since I noted last week"},{"speaker":"[Bryan]","startTime":362.058,"endTime":366.421,"body":"that I saw my first weigh-in under"},{"speaker":"[Bryan]","startTime":362.058,"endTime":366.421,"body":"190, I haven't seen a single weigh-in under"},{"speaker":"[Bryan]","startTime":366.441,"endTime":374.125,"body":"190 since. I was 192 yesterday and"},{"speaker":"[Bryan]","startTime":366.441,"endTime":374.125,"body":"then 191 and change this morning. So that's"},{"speaker":"[Bryan]","startTime":374.205,"endTime":379.311,"body":"good, I guess. I'm not like opposed"},{"speaker":"[Bryan]","startTime":374.205,"endTime":379.311,"body":"to losing weight. If it happens, it happens."},{"speaker":"[Bryan]","startTime":380.392,"endTime":385.234,"body":"As I think it would just help me be"},{"speaker":"[Bryan]","startTime":380.392,"endTime":385.234,"body":"more efficient on the bike. But I'm really"},{"speaker":"[Bryan]","startTime":385.294,"endTime":391.437,"body":"like really stuffing myself every day."},{"speaker":"[Bryan]","startTime":385.294,"endTime":391.437,"body":"Like I literally eat at dinner until like I"},{"speaker":"[Bryan]","startTime":391.477,"endTime":395.699,"body":"can't fit any more food in my body."},{"speaker":"[Bryan]","startTime":391.477,"endTime":395.699,"body":"And then sometimes I'll wait an hour and try"},{"speaker":"[Bryan]","startTime":395.719,"endTime":401.498,"body":"to eat more food. And so I feel like"},{"speaker":"[Bryan]","startTime":395.719,"endTime":401.498,"body":"I'm bulking. which is wild because you were"},{"speaker":"[Bryan]","startTime":401.538,"endTime":406.64,"body":"just going through all of these emotions"},{"speaker":"[Bryan]","startTime":401.538,"endTime":406.64,"body":"of your bulk and you know, all the food that"},{"speaker":"[Bryan]","startTime":406.66,"endTime":411.302,"body":"you have to eat and how hard that is."},{"speaker":"[Bryan]","startTime":406.66,"endTime":411.302,"body":"And I'm kind of experiencing the same thing"},{"speaker":"[Bryan]","startTime":411.342,"endTime":417.204,"body":"in like a very different kind of way."},{"speaker":"[Bryan]","startTime":411.342,"endTime":417.204,"body":"So that's been interesting. And then I think"},{"speaker":"[Bryan]","startTime":417.244,"endTime":424.708,"body":"my last update here is that I, found"},{"speaker":"[Bryan]","startTime":417.244,"endTime":424.708,"body":"some sustainability now with three times a"},{"speaker":"[Bryan]","startTime":424.748,"endTime":428.909,"body":"week training. So it's been a little"},{"speaker":"[Bryan]","startTime":424.748,"endTime":428.909,"body":"over a week that I've been pretty consistently"},{"speaker":"[Bryan]","startTime":428.949,"endTime":434.357,"body":"training. three times a week instead"},{"speaker":"[Bryan]","startTime":428.949,"endTime":434.357,"body":"of trying to force for four and a half, five"},{"speaker":"[Bryan]","startTime":434.397,"endTime":439.081,"body":"sessions a week, which is kind of what"},{"speaker":"[Bryan]","startTime":434.397,"endTime":439.081,"body":"I was doing before. And so as this biking has"},{"speaker":"[Bryan]","startTime":439.141,"endTime":442.724,"body":"ramped up and I've taken the training"},{"speaker":"[Bryan]","startTime":439.141,"endTime":442.724,"body":"down now to three times a week, it actually"},{"speaker":"[Bryan]","startTime":442.744,"endTime":447.588,"body":"feels like way better. It's wild what,"},{"speaker":"[Bryan]","startTime":442.744,"endTime":447.588,"body":"you know, just cutting one weightlifting session"},{"speaker":"[Bryan]","startTime":447.828,"endTime":453.313,"body":"out of the weekly sequence does for"},{"speaker":"[Bryan]","startTime":447.828,"endTime":453.313,"body":"kind of my recoverability. And it makes me"},{"speaker":"[Bryan]","startTime":453.353,"endTime":458.197,"body":"wonder how much of that fatigue comes"},{"speaker":"[Bryan]","startTime":453.353,"endTime":458.197,"body":"from the weights versus the cycling. And I"},{"speaker":"[Bryan]","startTime":458.257,"endTime":462.347,"body":"think... Like I already, I always thought"},{"speaker":"[Bryan]","startTime":458.257,"endTime":462.347,"body":"it was weights more, but now I think it's even"},{"speaker":"[Bryan]","startTime":462.487,"endTime":466.749,"body":"more weighted toward the weights, especially"},{"speaker":"[Bryan]","startTime":462.487,"endTime":466.749,"body":"the way that I'm doing the cardio where it's"},{"speaker":"[Bryan]","startTime":466.809,"endTime":471.531,"body":"mostly zone two and like a lot of like"},{"speaker":"[Bryan]","startTime":466.809,"endTime":471.531,"body":"zone two, zone one even, like I have two recovery"},{"speaker":"[Bryan]","startTime":471.571,"endTime":477.053,"body":"rides each week that are zone one."},{"speaker":"[Bryan]","startTime":471.571,"endTime":477.053,"body":"And so it does really feel like the weights"},{"speaker":"[Bryan]","startTime":477.093,"endTime":482.895,"body":"are probably the more significant piece"},{"speaker":"[Bryan]","startTime":477.093,"endTime":482.895,"body":"here. But anyway, three times a week is great."},{"speaker":"[Bryan]","startTime":483.495,"endTime":487.417,"body":"After complaining last week that I"},{"speaker":"[Bryan]","startTime":483.495,"endTime":487.417,"body":"didn't improve for the first time, and actually,"},{"speaker":"[Bryan]","startTime":487.477,"endTime":492.218,"body":"I don't know if you'd say I'd. backslid,"},{"speaker":"[Bryan]","startTime":487.477,"endTime":492.218,"body":"but I added weight and then lost a rep last"},{"speaker":"[Bryan]","startTime":492.278,"endTime":496.019,"body":"week. This week, everything's been"},{"speaker":"[Bryan]","startTime":492.278,"endTime":496.019,"body":"great. I've been kind of progressing on everything,"},{"speaker":"[Bryan]","startTime":496.08,"endTime":499.841,"body":"had a back session yesterday where"},{"speaker":"[Bryan]","startTime":496.08,"endTime":499.841,"body":"every single movement across the board improved."},{"speaker":"[Bryan]","startTime":500.841,"endTime":505.802,"body":"So that's reassuring and cool. And,"},{"speaker":"[Bryan]","startTime":500.841,"endTime":505.802,"body":"you know, it makes me think that some of it"},{"speaker":"[Bryan]","startTime":505.862,"endTime":508.883,"body":"really just has to do with body weight."},{"speaker":"[Bryan]","startTime":505.862,"endTime":508.883,"body":"Like that's really the factor, and I think"},{"speaker":"[Bryan]","startTime":508.903,"endTime":513.804,"body":"we'll get into this in our topic today."},{"speaker":"[Bryan]","startTime":508.903,"endTime":513.804,"body":"But like, as my body weight was dipping, I"},{"speaker":"[Bryan]","startTime":513.8240000000001,"endTime":517.8050000000001,"body":"was having worse performance in the"},{"speaker":"[Bryan]","startTime":513.8240000000001,"endTime":517.8050000000001,"body":"gym because I wasn't sufficiently fueling myself."},{"speaker":"[Bryan]","startTime":518.202,"endTime":523.383,"body":"And then as I really force food and"},{"speaker":"[Bryan]","startTime":518.202,"endTime":523.383,"body":"make sure that I'm giving my body the recovering"},{"speaker":"[Bryan]","startTime":523.7629999999999,"endTime":527.704,"body":"nutrients that it needs, it seems like"},{"speaker":"[Bryan]","startTime":523.7629999999999,"endTime":527.704,"body":"performance is trending back up again. So,"},{"speaker":"[Bryan]","startTime":529.265,"endTime":533.346,"body":"kind of obvious, but just always important"},{"speaker":"[Bryan]","startTime":529.265,"endTime":533.346,"body":"to note that your body weight and the amount"},{"speaker":"[Bryan]","startTime":533.366,"endTime":539.067,"body":"of food that you're eating really has"},{"speaker":"[Bryan]","startTime":533.366,"endTime":539.067,"body":"an important impact on performance. And I will"},{"speaker":"[Bryan]","startTime":539.087,"endTime":541.788,"body":"kick that over to you. Actually, I'll"},{"speaker":"[Bryan]","startTime":539.087,"endTime":541.788,"body":"have a question for you as you jump into your"},{"speaker":"[Bryan]","startTime":541.848,"endTime":546.969,"body":"updates. How has it been transitioning"},{"speaker":"[Bryan]","startTime":541.848,"endTime":546.969,"body":"out of the bulking phase now and eating a little"},{"speaker":"[Bryan]","startTime":546.989,"endTime":547.489,"body":"bit less food?"},{"speaker":"[Aaron Straker]","startTime":550.561,"endTime":556.724,"body":"I mean, it was kind of a hard"},{"speaker":"[Aaron Straker]","startTime":550.561,"endTime":556.724,"body":"week because I got, we touched on this on last"},{"speaker":"[Aaron Straker]","startTime":556.784,"endTime":562.987,"body":"week's episode, but I got sick"},{"speaker":"[Aaron Straker]","startTime":556.784,"endTime":562.987,"body":"right as the deficit started. I was sick Monday,"},{"speaker":"[Aaron Straker]","startTime":563.027,"endTime":572.252,"body":"Tuesday. And then I deloaded,"},{"speaker":"[Aaron Straker]","startTime":563.027,"endTime":572.252,"body":"so my training wasn't, I did really like eight"},{"speaker":"[Aaron Straker]","startTime":572.292,"endTime":579.719,"body":"to 10 sets. of 20% of, you"},{"speaker":"[Aaron Straker]","startTime":572.292,"endTime":579.719,"body":"know, 80% of my normal, it was a push of a"},{"speaker":"[Aaron Straker]","startTime":579.759,"endTime":582.661,"body":"training. You know, I wasn't"},{"speaker":"[Aaron Straker]","startTime":579.759,"endTime":582.661,"body":"training very intensely or anything like that."},{"speaker":"[Aaron Straker]","startTime":583.261,"endTime":588.184,"body":"So I mean, weight moved down"},{"speaker":"[Aaron Straker]","startTime":583.261,"endTime":588.184,"body":"but not like I would have expected. Still some"},{"speaker":"[Aaron Straker]","startTime":588.204,"endTime":589.725,"body":"215s, those sorts"},{"speaker":"[Bryan]","startTime":589.533,"endTime":589.904,"body":"Okay."},{"speaker":"[Aaron Straker]","startTime":589.745,"endTime":593.026,"body":"of things. But it was, it's"},{"speaker":"[Aaron Straker]","startTime":589.745,"endTime":593.026,"body":"a very easy adjustment. Calories are still"},{"speaker":"[Aaron Straker]","startTime":593.066,"endTime":598.089,"body":"at 3000 and I do think they"},{"speaker":"[Aaron Straker]","startTime":593.066,"endTime":598.089,"body":"will stay there for a little bit of time as"},{"speaker":"[Aaron Straker]","startTime":598.189,"endTime":603.212,"body":"training kind of ramps up in"},{"speaker":"[Aaron Straker]","startTime":598.189,"endTime":603.212,"body":"terms of overall volume, which is kind of one"},{"speaker":"[Aaron Straker]","startTime":603.232,"endTime":609.447,"body":"of my updates. here. But it's"},{"speaker":"[Aaron Straker]","startTime":603.232,"endTime":609.447,"body":"been it's been it's been a nice reprieve because"},{"speaker":"[Aaron Straker]","startTime":609.487,"endTime":611.568,"body":"I feel like I'm not behind"},{"speaker":"[Aaron Straker]","startTime":609.487,"endTime":611.568,"body":"the ball anymore."},{"speaker":"[Bryan]","startTime":611.495,"endTime":611.699,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":611.828,"endTime":616.95,"body":"I do have one more meal to"},{"speaker":"[Aaron Straker]","startTime":611.828,"endTime":616.95,"body":"eat tonight but it's like 150 grams of salmon"},{"speaker":"[Aaron Straker]","startTime":617.11,"endTime":620.312,"body":"and like 60 grams of avocado"},{"speaker":"[Aaron Straker]","startTime":617.11,"endTime":620.312,"body":"or sorry not"},{"speaker":"[Bryan]","startTime":620.282,"endTime":620.442,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":620.352,"endTime":621.772,"body":"salmon tuna."},{"speaker":"[Bryan]","startTime":621.664,"endTime":621.764,"body":"So"},{"speaker":"[Aaron Straker]","startTime":621.792,"endTime":621.972,"body":"That's"},{"speaker":"[Bryan]","startTime":621.804,"endTime":622.125,"body":"it doesn't"},{"speaker":"[Aaron Straker]","startTime":622.012,"endTime":622.212,"body":"easy."},{"speaker":"[Bryan]","startTime":622.145,"endTime":625.029,"body":"feel like you're forcing food at this"},{"speaker":"[Bryan]","startTime":622.145,"endTime":625.029,"body":"point anymore."},{"speaker":"[Aaron Straker]","startTime":626.013,"endTime":629.294,"body":"No, and I will say, and this"},{"speaker":"[Aaron Straker]","startTime":626.013,"endTime":629.294,"body":"is kind of one of the notes that we have here,"},{"speaker":"[Aaron Straker]","startTime":630.735,"endTime":634.717,"body":"there was, there was, when"},{"speaker":"[Aaron Straker]","startTime":630.735,"endTime":634.717,"body":"we would make an increase, you know, food,"},{"speaker":"[Aaron Straker]","startTime":634.817,"endTime":638.039,"body":"I would, I would be a little"},{"speaker":"[Aaron Straker]","startTime":634.817,"endTime":638.039,"body":"bit full, that sort of thing. But by the end"},{"speaker":"[Aaron Straker]","startTime":638.059,"endTime":642.721,"body":"of the, of my, you know, gaining"},{"speaker":"[Aaron Straker]","startTime":638.059,"endTime":642.721,"body":"phase, food was going down very easily. I felt"},{"speaker":"[Aaron Straker]","startTime":643.321,"endTime":649.064,"body":"satiated at meals, never overly"},{"speaker":"[Aaron Straker]","startTime":643.321,"endTime":649.064,"body":"full, as long as I was able to time them appropriately."},{"speaker":"[Aaron Straker]","startTime":649.965,"endTime":655.107,"body":"If I didn't get meal two until"},{"speaker":"[Aaron Straker]","startTime":649.965,"endTime":655.107,"body":"like 1 p.m. That was gonna be a rough, rough"},{"speaker":"[Aaron Straker]","startTime":655.147,"endTime":660.39,"body":"day because that means I had"},{"speaker":"[Aaron Straker]","startTime":655.147,"endTime":660.39,"body":"meal two, three, pre-workout, post-workout,"},{"speaker":"[Aaron Straker]","startTime":660.63,"endTime":666.312,"body":"you know, four and five to"},{"speaker":"[Aaron Straker]","startTime":660.63,"endTime":666.312,"body":"go from 1 p.m. until 10 p.m. There's no, that"},{"speaker":"[Aaron Straker]","startTime":666.352,"endTime":669.354,"body":"you're eating every two hours."},{"speaker":"[Aaron Straker]","startTime":666.352,"endTime":669.354,"body":"You can't really skin that. And that's with"},{"speaker":"[Aaron Straker]","startTime":669.374,"endTime":675.997,"body":"training in the middle of that"},{"speaker":"[Aaron Straker]","startTime":669.374,"endTime":675.997,"body":"too. But now it's lower volume. It's a nice"},{"speaker":"[Aaron Straker]","startTime":676.237,"endTime":680.819,"body":"reprieve right now. But calories"},{"speaker":"[Aaron Straker]","startTime":676.237,"endTime":680.819,"body":"are still very, very. So I'm in that kind of"},{"speaker":"[Aaron Straker]","startTime":681.3,"endTime":686.343,"body":"sweet spot. We'll see how body"},{"speaker":"[Aaron Straker]","startTime":681.3,"endTime":686.343,"body":"weight trends, but I'm already feeling like"},{"speaker":"[Aaron Straker]","startTime":686.503,"endTime":688.084,"body":"noticeably leaner there."},{"speaker":"[Bryan]","startTime":688.126,"endTime":689.184,"body":"Yeah, cool."},{"speaker":"[Aaron Straker]","startTime":691.713,"endTime":696.015,"body":"All right, so I mean, jumping"},{"speaker":"[Aaron Straker]","startTime":691.713,"endTime":696.015,"body":"into my updates, I'll kind of work backwards"},{"speaker":"[Aaron Straker]","startTime":696.035,"endTime":700.198,"body":"a little bit. So on last week's"},{"speaker":"[Aaron Straker]","startTime":696.035,"endTime":700.198,"body":"episode, I believe it was last week, I talked"},{"speaker":"[Aaron Straker]","startTime":700.218,"endTime":704.181,"body":"about this idea of treating"},{"speaker":"[Aaron Straker]","startTime":700.218,"endTime":704.181,"body":"my diet like a training camp sort of thing,"},{"speaker":"[Aaron Straker]","startTime":704.221,"endTime":709.024,"body":"where I was like, it's probably"},{"speaker":"[Aaron Straker]","startTime":704.221,"endTime":709.024,"body":"the last time I'm going to really have the"},{"speaker":"[Aaron Straker]","startTime":709.105,"endTime":713.748,"body":"resources, in terms of time"},{"speaker":"[Aaron Straker]","startTime":709.105,"endTime":713.748,"body":"resources, to dedicate fully to something like"},{"speaker":"[Aaron Straker]","startTime":713.788,"endTime":717.25,"body":"this. And I wanna give it everything,"},{"speaker":"[Aaron Straker]","startTime":713.788,"endTime":717.25,"body":"right? I'm obviously going through with this"},{"speaker":"[Aaron Straker]","startTime":717.27,"endTime":720.332,"body":"big calorie deficit. I wanna"},{"speaker":"[Aaron Straker]","startTime":717.27,"endTime":720.332,"body":"have the best physique of my life. I'll be..."},{"speaker":"[Aaron Straker]","startTime":721.309,"endTime":725.53,"body":"By the time we wrap up, you"},{"speaker":"[Aaron Straker]","startTime":721.309,"endTime":725.53,"body":"know, close to pushing 36 years old, I want"},{"speaker":"[Aaron Straker]","startTime":725.67,"endTime":729.552,"body":"one last, you know, swing for"},{"speaker":"[Aaron Straker]","startTime":725.67,"endTime":729.552,"body":"the fences sort of thing. And I was talking"},{"speaker":"[Aaron Straker]","startTime":729.572,"endTime":734.794,"body":"with my coach, you know, friend,"},{"speaker":"[Aaron Straker]","startTime":729.572,"endTime":734.794,"body":"business partner, Jackson, about it and he"},{"speaker":"[Aaron Straker]","startTime":734.834,"endTime":737.275,"body":"was like, let's just start"},{"speaker":"[Aaron Straker]","startTime":734.834,"endTime":737.275,"body":"training together, right? But we'll treat it"},{"speaker":"[Aaron Straker]","startTime":737.295,"endTime":741.597,"body":"like a camp, right? We'll have"},{"speaker":"[Aaron Straker]","startTime":737.295,"endTime":741.597,"body":"extra accountability, quality spots, we'll"},{"speaker":"[Aaron Straker]","startTime":741.637,"endTime":745.459,"body":"push each other, that sort"},{"speaker":"[Aaron Straker]","startTime":741.637,"endTime":745.459,"body":"of thing. So we linked up for the first training"},{"speaker":"[Aaron Straker]","startTime":745.499,"endTime":753.194,"body":"session today, which was legs."},{"speaker":"[Aaron Straker]","startTime":745.499,"endTime":753.194,"body":"it's a lot more volume and they're long. They're"},{"speaker":"[Aaron Straker]","startTime":753.234,"endTime":761.405,"body":"long, let's put it that way."},{"speaker":"[Aaron Straker]","startTime":753.234,"endTime":761.405,"body":"So I was kinda nervous going in, but I'm perfectly"},{"speaker":"[Aaron Straker]","startTime":761.446,"endTime":764.971,"body":"fine. And that's one of those"},{"speaker":"[Aaron Straker]","startTime":761.446,"endTime":764.971,"body":"things that I find it, which we're gonna touch"},{"speaker":"[Aaron Straker]","startTime":765.011,"endTime":767.881,"body":"on a little bit here. So, I'm"},{"speaker":"[Aaron Straker]","startTime":765.011,"endTime":767.881,"body":"gonna go ahead and turn it off. When you have"},{"speaker":"[Aaron Straker]","startTime":767.901,"endTime":772.544,"body":"these challenges, right, I"},{"speaker":"[Aaron Straker]","startTime":767.901,"endTime":772.544,"body":"feel like many times people, we sell ourselves"},{"speaker":"[Aaron Straker]","startTime":772.584,"endTime":776.427,"body":"short and you're often capable"},{"speaker":"[Aaron Straker]","startTime":772.584,"endTime":776.427,"body":"of like much more than you initially think"},{"speaker":"[Aaron Straker]","startTime":776.507,"endTime":781.07,"body":"once you get into the mix of"},{"speaker":"[Aaron Straker]","startTime":776.507,"endTime":781.07,"body":"things. But we had a, granted we had a third"},{"speaker":"[Aaron Straker]","startTime":781.49,"endTime":784.832,"body":"person training with us today,"},{"speaker":"[Aaron Straker]","startTime":781.49,"endTime":784.832,"body":"so things moved a little bit slower. We had"},{"speaker":"[Aaron Straker]","startTime":784.872,"endTime":789.676,"body":"a three and a half hour leg"},{"speaker":"[Aaron Straker]","startTime":784.872,"endTime":789.676,"body":"session. But I felt perfectly fine. Like at"},{"speaker":"[Bryan]","startTime":789.824,"endTime":789.992,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":790.116,"endTime":794.919,"body":"the last exercises I was still"},{"speaker":"[Aaron Straker]","startTime":790.116,"endTime":794.919,"body":"pushing really, really hard. I feel a little"},{"speaker":"[Aaron Straker]","startTime":794.939,"endTime":801.964,"body":"bit like systemically. Like"},{"speaker":"[Aaron Straker]","startTime":794.939,"endTime":801.964,"body":"I tried very hard on many compounds, you know,"},{"speaker":"[Aaron Straker]","startTime":802.004,"endTime":805.827,"body":"over the day, but I don't feel"},{"speaker":"[Aaron Straker]","startTime":802.004,"endTime":805.827,"body":"like I'm going to be like crushed from it."},{"speaker":"[Bryan]","startTime":805.83,"endTime":806.053,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":805.867,"endTime":810.03,"body":"So who knows, maybe I'll eat"},{"speaker":"[Aaron Straker]","startTime":805.867,"endTime":810.03,"body":"my words, but I'm excited for kind of camp,"},{"speaker":"[Aaron Straker]","startTime":811.371,"endTime":815.174,"body":"public off day stuff, sauna"},{"speaker":"[Aaron Straker]","startTime":811.371,"endTime":815.174,"body":"sessions, cardio, that sort of thing. But I'm"},{"speaker":"[Aaron Straker]","startTime":815.214,"endTime":818.676,"body":"excited to feel like I'm kind"},{"speaker":"[Aaron Straker]","startTime":815.214,"endTime":818.676,"body":"of like an athlete again,"},{"speaker":"[Bryan]","startTime":818.459,"endTime":818.643,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":819.577,"endTime":823.199,"body":"and take that with this calorie"},{"speaker":"[Aaron Straker]","startTime":819.577,"endTime":823.199,"body":"deficit over the next four to five months per"},{"speaker":"[Aaron Straker]","startTime":823.219,"endTime":823.34,"body":"se."},{"speaker":"[Bryan]","startTime":824.018,"endTime":828.759,"body":"That's very interesting and I think"},{"speaker":"[Bryan]","startTime":824.018,"endTime":828.759,"body":"there's a lot of advantages to training with"},{"speaker":"[Bryan]","startTime":828.799,"endTime":832.161,"body":"somebody that's going to push you."},{"speaker":"[Bryan]","startTime":828.799,"endTime":832.161,"body":"And you know, I'm a huge fan of taking really"},{"speaker":"[Bryan]","startTime":832.201,"endTime":834.482,"body":"long rest periods too. So having a"},{"speaker":"[Bryan]","startTime":832.201,"endTime":834.482,"body":"training"},{"speaker":"[Aaron Straker]","startTime":834.389,"endTime":834.62,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":834.522,"endTime":838.263,"body":"partner is going to kind of force you"},{"speaker":"[Bryan]","startTime":834.522,"endTime":838.263,"body":"to like slow down and probably rest more. Like"},{"speaker":"[Bryan]","startTime":838.283,"endTime":842.065,"body":"we talked about on the hack, you know,"},{"speaker":"[Bryan]","startTime":838.283,"endTime":842.065,"body":"five to six minutes versus two to three really"},{"speaker":"[Bryan]","startTime":842.085,"endTime":843.085,"body":"makes a big difference."},{"speaker":"[Aaron Straker]","startTime":843.749,"endTime":844.153,"body":"It does."},{"speaker":"[Bryan]","startTime":844.186,"endTime":846.507,"body":"But I do have a question on this though,"},{"speaker":"[Bryan]","startTime":844.186,"endTime":846.507,"body":"because"},{"speaker":"[Aaron Straker]","startTime":846.782,"endTime":847.029,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":847.567,"endTime":853.802,"body":"it seems as if now you're jumping in"},{"speaker":"[Bryan]","startTime":847.567,"endTime":853.802,"body":"onto like his program more or less. it seems"},{"speaker":"[Bryan]","startTime":853.842,"endTime":859.884,"body":"like it's no longer individualized"},{"speaker":"[Bryan]","startTime":853.842,"endTime":859.884,"body":"to you. So from an optimality standpoint, like"},{"speaker":"[Bryan]","startTime":859.924,"endTime":863.045,"body":"have you considered that? What do you"},{"speaker":"[Bryan]","startTime":859.924,"endTime":863.045,"body":"think about the fact that, you know, you've"},{"speaker":"[Bryan]","startTime":863.605,"endTime":868.546,"body":"sort of found over the last year that"},{"speaker":"[Bryan]","startTime":863.605,"endTime":868.546,"body":"you like training harder with less volume,"},{"speaker":"[Bryan]","startTime":869.547,"endTime":874.008,"body":"especially on lower body stuff. And"},{"speaker":"[Bryan]","startTime":869.547,"endTime":874.008,"body":"so how does that kind of play into your whole"},{"speaker":"[Bryan]","startTime":874.288,"endTime":877.869,"body":"mindset of the training dose in general?"},{"speaker":"[Aaron Straker]","startTime":879.641,"endTime":883.504,"body":"It is a very similar style."},{"speaker":"[Aaron Straker]","startTime":879.641,"endTime":883.504,"body":"So almost everything is top set back off set."},{"speaker":"[Aaron Straker]","startTime":884.585,"endTime":890.15,"body":"It's just instead of having"},{"speaker":"[Aaron Straker]","startTime":884.585,"endTime":890.15,"body":"hams and quads separated, there's like two"},{"speaker":"[Aaron Straker]","startTime":890.35,"endTime":897.256,"body":"leg days per... I think it's"},{"speaker":"[Aaron Straker]","startTime":890.35,"endTime":897.256,"body":"a 12-day rotation and those are just together."},{"speaker":"[Aaron Straker]","startTime":897.296,"endTime":902.501,"body":"So the leg days are long because"},{"speaker":"[Aaron Straker]","startTime":897.296,"endTime":902.501,"body":"there's just a lot of exercises per se, but"},{"speaker":"[Aaron Straker]","startTime":902.541,"endTime":908.242,"body":"it was very, you know, a top"},{"speaker":"[Aaron Straker]","startTime":902.541,"endTime":908.242,"body":"set sub 10. Sorry. Yeah, top set sub 10 reps,"},{"speaker":"[Aaron Straker]","startTime":908.562,"endTime":913.367,"body":"back offset over 10 reps. Sometimes"},{"speaker":"[Aaron Straker]","startTime":908.562,"endTime":913.367,"body":"we have like a rest pause or something like"},{"speaker":"[Aaron Straker]","startTime":913.387,"endTime":918.852,"body":"that. So it was very similar,"},{"speaker":"[Aaron Straker]","startTime":913.387,"endTime":918.852,"body":"but now hamstrings and quads are on the same"},{"speaker":"[Aaron Straker]","startTime":918.872,"endTime":919.052,"body":"day."},{"speaker":"[Bryan]","startTime":919.55,"endTime":924.537,"body":"That's brutal, yeah. Another thing"},{"speaker":"[Bryan]","startTime":919.55,"endTime":924.537,"body":"I love about this is that you're now officially"},{"speaker":"[Bryan]","startTime":924.557,"endTime":928.262,"body":"a non-calendar week guy."},{"speaker":"[Aaron Straker]","startTime":927.121,"endTime":928.309,"body":"Yeah, that's true. And"},{"speaker":"[Bryan]","startTime":928.282,"endTime":928.843,"body":"Dude, you're"},{"speaker":"[Aaron Straker]","startTime":928.732,"endTime":929.114,"body":"honestly,"},{"speaker":"[Bryan]","startTime":928.883,"endTime":929.223,"body":"basically"},{"speaker":"[Aaron Straker]","startTime":929.175,"endTime":929.296,"body":"I'm"},{"speaker":"[Bryan]","startTime":929.263,"endTime":929.504,"body":"coming"},{"speaker":"[Aaron Straker]","startTime":929.336,"endTime":929.356,"body":"a..."},{"speaker":"[Bryan]","startTime":929.544,"endTime":933.449,"body":"over to my side. Where we go? Long"},{"speaker":"[Bryan]","startTime":929.544,"endTime":933.449,"body":"rest periods, non-calendar week."},{"speaker":"[Aaron Straker]","startTime":935.317,"endTime":940.119,"body":"There are parts that I do like,"},{"speaker":"[Aaron Straker]","startTime":935.317,"endTime":940.119,"body":"but there's parts that also kind of scare me."},{"speaker":"[Aaron Straker]","startTime":940.419,"endTime":943.62,"body":"For instance, like Tuesday"},{"speaker":"[Aaron Straker]","startTime":940.419,"endTime":943.62,"body":"is one of my busiest days. You know, I had"},{"speaker":"[Aaron Straker]","startTime":944.041,"endTime":949.483,"body":"a console 730 this morning."},{"speaker":"[Aaron Straker]","startTime":944.041,"endTime":949.483,"body":"I roll into check-ins. I know, like, I have"},{"speaker":"[Aaron Straker]","startTime":949.503,"endTime":954.125,"body":"to get these all done by X"},{"speaker":"[Aaron Straker]","startTime":949.503,"endTime":954.125,"body":"time because I know I have... I like to..."},{"speaker":"[Aaron Straker]","startTime":954.545,"endTime":957.887,"body":"I'm kind of like an inbox zero"},{"speaker":"[Aaron Straker]","startTime":954.545,"endTime":957.887,"body":"with my coaching where I like... I'm like,"},{"speaker":"[Aaron Straker]","startTime":957.947,"endTime":962.449,"body":"okay, six check-ins came in,"},{"speaker":"[Aaron Straker]","startTime":957.947,"endTime":962.449,"body":"you know, overnight. I'm getting them all done"},{"speaker":"[Aaron Straker]","startTime":962.469,"endTime":969.873,"body":"before I do anything else."},{"speaker":"[Aaron Straker]","startTime":962.469,"endTime":969.873,"body":"to train knowing I have check-ins. Is it just"},{"speaker":"[Aaron Straker]","startTime":969.893,"endTime":973.435,"body":"like, I don't know, I just"},{"speaker":"[Aaron Straker]","startTime":969.893,"endTime":973.435,"body":"like having it done sort of thing. But then"},{"speaker":"[Aaron Straker]","startTime":973.495,"endTime":977.577,"body":"knowing, okay, I have big training"},{"speaker":"[Aaron Straker]","startTime":973.495,"endTime":977.577,"body":"session, I was literally gone for like four"},{"speaker":"[Aaron Straker]","startTime":977.637,"endTime":978.417,"body":"plus hours,"},{"speaker":"[Bryan]","startTime":978.358,"endTime":978.643,"body":"I'm gonna go."},{"speaker":"[Aaron Straker]","startTime":978.617,"endTime":981.699,"body":"come in, podcast, and then"},{"speaker":"[Aaron Straker]","startTime":978.617,"endTime":981.699,"body":"I'll probably have like another check-in or"},{"speaker":"[Aaron Straker]","startTime":981.739,"endTime":986.881,"body":"two to complete tonight. That"},{"speaker":"[Aaron Straker]","startTime":981.739,"endTime":986.881,"body":"part is just, it's just going to require new"},{"speaker":"[Aaron Straker]","startTime":986.921,"endTime":993.773,"body":"management skills that I previously"},{"speaker":"[Aaron Straker]","startTime":986.921,"endTime":993.773,"body":"haven't had to really do because... I mean,"},{"speaker":"[Aaron Straker]","startTime":993.813,"endTime":997.177,"body":"don't get me wrong, life is"},{"speaker":"[Aaron Straker]","startTime":993.813,"endTime":997.177,"body":"good. I have commitments to my clients, which"},{"speaker":"[Aaron Straker]","startTime":997.217,"endTime":1001.022,"body":"I love, but there's no kids,"},{"speaker":"[Aaron Straker]","startTime":997.217,"endTime":1001.022,"body":"there's no other responsibilities. Like, my"},{"speaker":"[Aaron Straker]","startTime":1001.082,"endTime":1005.487,"body":"responsibilities are run my"},{"speaker":"[Aaron Straker]","startTime":1001.082,"endTime":1005.487,"body":"business, eat, sleep, and lift weights sort"},{"speaker":"[Aaron Straker]","startTime":1005.527,"endTime":1010.173,"body":"of thing. So it does add a"},{"speaker":"[Aaron Straker]","startTime":1005.527,"endTime":1010.173,"body":"new layer of complexity of planning that I"},{"speaker":"[Aaron Straker]","startTime":1010.193,"endTime":1012.595,"body":"just previously haven't had"},{"speaker":"[Aaron Straker]","startTime":1010.193,"endTime":1012.595,"body":"to yet deal with."},{"speaker":"[Bryan]","startTime":1013.37,"endTime":1017.942,"body":"Yeah, no, it's all interesting. I'm"},{"speaker":"[Bryan]","startTime":1013.37,"endTime":1017.942,"body":"excited to follow along. That's a really cool,"},{"speaker":"[Bryan]","startTime":1018.102,"endTime":1020.108,"body":"unique and unexpected, to be honest."},{"speaker":"[Aaron Straker]","startTime":1021.149,"endTime":1028.373,"body":"Yeah, I'm excited, I'm a little"},{"speaker":"[Aaron Straker]","startTime":1021.149,"endTime":1028.373,"body":"bit nervous, but I mean, we're both quite intelligent."},{"speaker":"[Aaron Straker]","startTime":1028.613,"endTime":1031.475,"body":"I would say I think any kind"},{"speaker":"[Aaron Straker]","startTime":1028.613,"endTime":1031.475,"body":"of challenges that things come up, we'll be"},{"speaker":"[Aaron Straker]","startTime":1031.495,"endTime":1032.976,"body":"able to manage intelligently"},{"speaker":"[Bryan]","startTime":1032.562,"endTime":1033.245,"body":"Yep,"},{"speaker":"[Aaron Straker]","startTime":1033.016,"endTime":1033.356,"body":"from there."},{"speaker":"[Bryan]","startTime":1033.2649999999999,"endTime":1035.557,"body":"yep. Cool, sounds good. What else you"},{"speaker":"[Bryan]","startTime":1033.2649999999999,"endTime":1035.557,"body":"got?"},{"speaker":"[Aaron Straker]","startTime":1036.7649999999999,"endTime":1040.967,"body":"Second one, so last week I"},{"speaker":"[Aaron Straker]","startTime":1036.7649999999999,"endTime":1040.967,"body":"touched on the online coaching upgrade, which"},{"speaker":"[Aaron Straker]","startTime":1041.007,"endTime":1043.9479999999999,"body":"is my business project that"},{"speaker":"[Aaron Straker]","startTime":1041.007,"endTime":1043.9479999999999,"body":"I do have with Jackson. We had our third class,"},{"speaker":"[Aaron Straker]","startTime":1043.9679999999998,"endTime":1047.5700000000002,"body":"which sold out, which is always"},{"speaker":"[Aaron Straker]","startTime":1043.9679999999998,"endTime":1047.5700000000002,"body":"very, very cool. We're very, very appreciative"},{"speaker":"[Aaron Straker]","startTime":1048.19,"endTime":1051.612,"body":"for the next batch of coaches"},{"speaker":"[Aaron Straker]","startTime":1048.19,"endTime":1051.612,"body":"coming in. That is a project I absolutely love"},{"speaker":"[Aaron Straker]","startTime":1051.672,"endTime":1055.954,"body":"running. It's a kind of a cool"},{"speaker":"[Aaron Straker]","startTime":1051.672,"endTime":1055.954,"body":"way to kind of give back to the coaching space"},{"speaker":"[Aaron Straker]","startTime":1055.974,"endTime":1059.295,"body":"that I've been fortunate to"},{"speaker":"[Aaron Straker]","startTime":1055.974,"endTime":1059.295,"body":"find success in, or that we both have, I should"},{"speaker":"[Aaron Straker]","startTime":1059.335,"endTime":1063.197,"body":"say. It's really, really cool"},{"speaker":"[Aaron Straker]","startTime":1059.335,"endTime":1063.197,"body":"to just kind of equip some of the younger and"},{"speaker":"[Aaron Straker]","startTime":1063.237,"endTime":1067.599,"body":"newer coaches in the space"},{"speaker":"[Aaron Straker]","startTime":1063.237,"endTime":1067.599,"body":"with like one good morning. moral standards"},{"speaker":"[Aaron Straker]","startTime":1067.819,"endTime":1071.0,"body":"to operate in because we know"},{"speaker":"[Aaron Straker]","startTime":1067.819,"endTime":1071.0,"body":"obviously the fuckery that goes on in this"},{"speaker":"[Aaron Straker]","startTime":1071.02,"endTime":1076.321,"body":"space. Good tools to help them"},{"speaker":"[Aaron Straker]","startTime":1071.02,"endTime":1076.321,"body":"run their business in just paths of wisdom"},{"speaker":"[Aaron Straker]","startTime":1076.501,"endTime":1081.702,"body":"and ways to grow the right"},{"speaker":"[Aaron Straker]","startTime":1076.501,"endTime":1081.702,"body":"way with their morals intact. So I'm always"},{"speaker":"[Aaron Straker]","startTime":1081.742,"endTime":1087.063,"body":"super, super happy with that."},{"speaker":"[Aaron Straker]","startTime":1081.742,"endTime":1087.063,"body":"I'm glad it's vibing and jiving with the coaches"},{"speaker":"[Aaron Straker]","startTime":1087.083,"endTime":1092.084,"body":"too because we market from"},{"speaker":"[Aaron Straker]","startTime":1087.083,"endTime":1092.084,"body":"a place that we feel comfortable marketing"},{"speaker":"[Aaron Straker]","startTime":1092.204,"endTime":1096.171,"body":"in. We're not like... Join"},{"speaker":"[Aaron Straker]","startTime":1092.204,"endTime":1096.171,"body":"this program in 100x your coaching and make"},{"speaker":"[Aaron Straker]","startTime":1096.331,"endTime":1099.754,"body":"$10,000 a month like all the"},{"speaker":"[Aaron Straker]","startTime":1096.331,"endTime":1099.754,"body":"other bullshit that everyone else does that's"},{"speaker":"[Aaron Straker]","startTime":1099.794,"endTime":1105.56,"body":"just empty promises and shady"},{"speaker":"[Aaron Straker]","startTime":1099.794,"endTime":1105.56,"body":"business practices. What we're teaching is"},{"speaker":"[Aaron Straker]","startTime":1105.6,"endTime":1109.363,"body":"exactly how we run our businesses,"},{"speaker":"[Aaron Straker]","startTime":1105.6,"endTime":1109.363,"body":"exactly how we communicate with our clients."},{"speaker":"[Aaron Straker]","startTime":1109.403,"endTime":1116.874,"body":"So it's a very feel good product"},{"speaker":"[Aaron Straker]","startTime":1109.403,"endTime":1116.874,"body":"offering, which I love. And then the last one"},{"speaker":"[Aaron Straker]","startTime":1116.894,"endTime":1119.879,"body":"that I don't want to get into"},{"speaker":"[Aaron Straker]","startTime":1116.894,"endTime":1119.879,"body":"too much because it's ongoing and I feel like"},{"speaker":"[Aaron Straker]","startTime":1119.919,"endTime":1124.526,"body":"every time I say something"},{"speaker":"[Aaron Straker]","startTime":1119.919,"endTime":1124.526,"body":"it changes. Last week Jenny adopted two cats"},{"speaker":"[Aaron Straker]","startTime":1124.566,"endTime":1128.132,"body":"or I should say we adopted"},{"speaker":"[Aaron Straker]","startTime":1124.566,"endTime":1128.132,"body":"two cats which has been on her to-do list forever"},{"speaker":"[Aaron Straker]","startTime":1128.252,"endTime":1132.013,"body":"and now that we know that we're"},{"speaker":"[Aaron Straker]","startTime":1128.252,"endTime":1132.013,"body":"going to be living in Bali longer. We adopted"},{"speaker":"[Aaron Straker]","startTime":1132.053,"endTime":1136.258,"body":"cats and then after a few days,"},{"speaker":"[Aaron Straker]","startTime":1132.053,"endTime":1136.258,"body":"or kittens I should say, they just weren't"},{"speaker":"[Aaron Straker]","startTime":1136.378,"endTime":1141.464,"body":"like playing like kittens would"},{"speaker":"[Aaron Straker]","startTime":1136.378,"endTime":1141.464,"body":"be and we're like, let's just call the vet"},{"speaker":"[Aaron Straker]","startTime":1141.604,"endTime":1145.869,"body":"in, you know, sort of thing."},{"speaker":"[Aaron Straker]","startTime":1141.604,"endTime":1145.869,"body":"Come to find out they're both dying of something"},{"speaker":"[Aaron Straker]","startTime":1145.909,"endTime":1151.215,"body":"called like FIP, which is like"},{"speaker":"[Aaron Straker]","startTime":1145.909,"endTime":1151.215,"body":"feline something, something like periodontist."},{"speaker":"[Aaron Straker]","startTime":1151.275,"endTime":1156.486,"body":"I can't remember. But if you"},{"speaker":"[Aaron Straker]","startTime":1151.275,"endTime":1156.486,"body":"look at that, it's something that affects 1%"},{"speaker":"[Aaron Straker]","startTime":1156.566,"endTime":1158.567,"body":"of cats worldwide. It's a mutated"},{"speaker":"[Bryan]","startTime":1158.454,"endTime":1158.664,"body":"Peace."},{"speaker":"[Aaron Straker]","startTime":1158.607,"endTime":1163.53,"body":"version of a coronavirus, like"},{"speaker":"[Aaron Straker]","startTime":1158.607,"endTime":1163.53,"body":"a cat coronavirus sort of thing. Like, what"},{"speaker":"[Aaron Straker]","startTime":1163.55,"endTime":1167.992,"body":"are the odds that we have two"},{"speaker":"[Aaron Straker]","startTime":1163.55,"endTime":1167.992,"body":"of them that both have it? They're non-related"},{"speaker":"[Aaron Straker]","startTime":1168.252,"endTime":1174.795,"body":"kittens sort of thing. And"},{"speaker":"[Aaron Straker]","startTime":1168.252,"endTime":1174.795,"body":"now it's been a lot of just emotional stress,"},{"speaker":"[Aaron Straker]","startTime":1174.855,"endTime":1175.895,"body":"especially for Jenny,"},{"speaker":"[Bryan]","startTime":1176.37,"endTime":1176.734,"body":"Yikes."},{"speaker":"[Aaron Straker]","startTime":1176.376,"endTime":1180.658,"body":"back and forth between taking"},{"speaker":"[Aaron Straker]","startTime":1176.376,"endTime":1180.658,"body":"them from one vet to a different vet, ordering"},{"speaker":"[Aaron Straker]","startTime":1180.698,"endTime":1186.342,"body":"this experimental medication"},{"speaker":"[Aaron Straker]","startTime":1180.698,"endTime":1186.342,"body":"and getting it overnighted in and reading research"},{"speaker":"[Aaron Straker]","startTime":1186.963,"endTime":1192.969,"body":"on it. I mean, I am grateful"},{"speaker":"[Aaron Straker]","startTime":1186.963,"endTime":1192.969,"body":"that I have my background with working with"},{"speaker":"[Aaron Straker]","startTime":1193.009,"endTime":1197.509,"body":"clients, reading lab work,"},{"speaker":"[Aaron Straker]","startTime":1193.009,"endTime":1197.509,"body":"because I understand the cat's lab work. majority"},{"speaker":"[Aaron Straker]","startTime":1197.549,"endTime":1200.771,"body":"of it's the same exact kind"},{"speaker":"[Aaron Straker]","startTime":1197.549,"endTime":1200.771,"body":"of lab work as humans. And then reading on"},{"speaker":"[Aaron Straker]","startTime":1200.791,"endTime":1206.015,"body":"this research of this medication"},{"speaker":"[Aaron Straker]","startTime":1200.791,"endTime":1206.015,"body":"and understanding dosing and a lot of that"},{"speaker":"[Aaron Straker]","startTime":1206.095,"endTime":1210.418,"body":"stuff. So I am fortunate for"},{"speaker":"[Aaron Straker]","startTime":1206.095,"endTime":1210.418,"body":"it, but it's just, it's a lot that I was not"},{"speaker":"[Aaron Straker]","startTime":1210.478,"endTime":1213.42,"body":"expecting and it's been a very,"},{"speaker":"[Aaron Straker]","startTime":1210.478,"endTime":1213.42,"body":"very emotional week."},{"speaker":"[Bryan]","startTime":1214.81,"endTime":1220.896,"body":"Yeah, that's heavy. So are they like,"},{"speaker":"[Bryan]","startTime":1214.81,"endTime":1220.896,"body":"are they likely going to die? Or is it like,"},{"speaker":"[Bryan]","startTime":1220.996,"endTime":1222.317,"body":"is it art? Can they be saved?"},{"speaker":"[Aaron Straker]","startTime":1227.967,"endTime":1230.162,"body":"We just I think we broke up"},{"speaker":"[Aaron Straker]","startTime":1227.967,"endTime":1230.162,"body":"a little bit. Can you say that again?"},{"speaker":"[Bryan]","startTime":1230.492,"endTime":1235.126,"body":"Yeah, yeah. Are are they like, what"},{"speaker":"[Bryan]","startTime":1230.492,"endTime":1235.126,"body":"would you feel like the chances are that they're"},{"speaker":"[Bryan]","startTime":1235.146,"endTime":1237.433,"body":"going to live or like, are they on"},{"speaker":"[Bryan]","startTime":1235.146,"endTime":1237.433,"body":"the path to death?"},{"speaker":"[Aaron Straker]","startTime":1239.241,"endTime":1243.424,"body":"It's hard to say they're both"},{"speaker":"[Aaron Straker]","startTime":1239.241,"endTime":1243.424,"body":"in the vet now in a different vet from the"},{"speaker":"[Aaron Straker]","startTime":1243.484,"endTime":1246.986,"body":"first one because the first"},{"speaker":"[Aaron Straker]","startTime":1243.484,"endTime":1246.986,"body":"vet was like Hey, they have this thing. There's"},{"speaker":"[Aaron Straker]","startTime":1247.046,"endTime":1251.37,"body":"nothing you can do about it."},{"speaker":"[Aaron Straker]","startTime":1247.046,"endTime":1251.37,"body":"You have to put them down and That was rough"},{"speaker":"[Aaron Straker]","startTime":1251.39,"endTime":1253.271,"body":"because we had him for like"},{"speaker":"[Aaron Straker]","startTime":1251.39,"endTime":1253.271,"body":"three fucking days or something"},{"speaker":"[Bryan]","startTime":1253.29,"endTime":1253.599,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1253.311,"endTime":1253.671,"body":"like that"},{"speaker":"[Bryan]","startTime":1253.682,"endTime":1253.929,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1255.537,"endTime":1258.34,"body":"And then we're like, I was"},{"speaker":"[Aaron Straker]","startTime":1255.537,"endTime":1258.34,"body":"like, well, we go get a second opinion sort"},{"speaker":"[Aaron Straker]","startTime":1258.38,"endTime":1261.804,"body":"of thing, right? So we did"},{"speaker":"[Aaron Straker]","startTime":1258.38,"endTime":1261.804,"body":"that and then they're like, okay, yes, this"},{"speaker":"[Aaron Straker]","startTime":1261.904,"endTime":1265.388,"body":"one's very sick. This other"},{"speaker":"[Aaron Straker]","startTime":1261.904,"endTime":1265.388,"body":"one though is fine. You can take this one home."},{"speaker":"[Aaron Straker]","startTime":1265.928,"endTime":1269.572,"body":"So we did, had a great two"},{"speaker":"[Aaron Straker]","startTime":1265.928,"endTime":1269.572,"body":"days and then noticed that like, when she's"},{"speaker":"[Aaron Straker]","startTime":1269.612,"endTime":1274.678,"body":"like laying there, she's breathing"},{"speaker":"[Aaron Straker]","startTime":1269.612,"endTime":1274.678,"body":"like way too fucking fast. And even like looking"},{"speaker":"[Aaron Straker]","startTime":1274.698,"endTime":1279.837,"body":"things up like, this is not"},{"speaker":"[Aaron Straker]","startTime":1274.698,"endTime":1279.837,"body":"okay. It's way too fast. So talk to some people"},{"speaker":"[Aaron Straker]","startTime":1279.857,"endTime":1283.418,"body":"and they're like, yes, that's"},{"speaker":"[Aaron Straker]","startTime":1279.857,"endTime":1283.418,"body":"an emergency. Take her into the hospital. So"},{"speaker":"[Aaron Straker]","startTime":1283.478,"endTime":1286.499,"body":"then we end up with the second"},{"speaker":"[Aaron Straker]","startTime":1283.478,"endTime":1286.499,"body":"cat back in the hospital where the first one"},{"speaker":"[Aaron Straker]","startTime":1286.599,"endTime":1292.081,"body":"is. We have them on the medication."},{"speaker":"[Aaron Straker]","startTime":1286.599,"endTime":1292.081,"body":"One is doing okay. The other one is not doing"},{"speaker":"[Aaron Straker]","startTime":1292.201,"endTime":1296.723,"body":"okay. Like in like what would"},{"speaker":"[Aaron Straker]","startTime":1292.201,"endTime":1296.723,"body":"be like a critical condition, I would say."},{"speaker":"[Bryan]","startTime":1296.977,"endTime":1297.246,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1297.523,"endTime":1300.564,"body":"Hopefully within a few days"},{"speaker":"[Aaron Straker]","startTime":1297.523,"endTime":1300.564,"body":"of being on this medication that we literally"},{"speaker":"[Aaron Straker]","startTime":1300.584,"endTime":1306.658,"body":"got overnighted in. will start"},{"speaker":"[Aaron Straker]","startTime":1300.584,"endTime":1306.658,"body":"to improve, but I just, I can't, I don't feel"},{"speaker":"[Aaron Straker]","startTime":1306.698,"endTime":1310.781,"body":"comfortable saying anything"},{"speaker":"[Aaron Straker]","startTime":1306.698,"endTime":1310.781,"body":"because the vets, like, the news you'll get"},{"speaker":"[Aaron Straker]","startTime":1310.801,"endTime":1313.623,"body":"in the morning is different"},{"speaker":"[Aaron Straker]","startTime":1310.801,"endTime":1313.623,"body":"than the news that you'll get in the afternoon,"},{"speaker":"[Aaron Straker]","startTime":1313.683,"endTime":1317.445,"body":"and it's just, dude, that's"},{"speaker":"[Aaron Straker]","startTime":1313.683,"endTime":1317.445,"body":"fucking a lot. And if I'm being"},{"speaker":"[Bryan]","startTime":1317.35,"endTime":1317.577,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1317.525,"endTime":1323.309,"body":"honest, what it made me realize"},{"speaker":"[Aaron Straker]","startTime":1317.525,"endTime":1323.309,"body":"is like, I am woefully unprepared for children."},{"speaker":"[Bryan]","startTime":1322.814,"endTime":1324.681,"body":"Hahaha."},{"speaker":"[Aaron Straker]","startTime":1323.349,"endTime":1324.93,"body":"Like, and"},{"speaker":"[Bryan]","startTime":1324.721,"endTime":1325.223,"body":"It's different."},{"speaker":"[Aaron Straker]","startTime":1325.11,"endTime":1332.259,"body":"it's made, I, is a lot of emotions"},{"speaker":"[Aaron Straker]","startTime":1325.11,"endTime":1332.259,"body":"that I just haven't felt in like over half"},{"speaker":"[Aaron Straker]","startTime":1332.359,"endTime":1336.723,"body":"my life. You know, like I haven't"},{"speaker":"[Aaron Straker]","startTime":1332.359,"endTime":1336.723,"body":"had to deal with like heartbreak or anything."},{"speaker":"[Aaron Straker]","startTime":1337.023,"endTime":1340.726,"body":"Life's been great for like"},{"speaker":"[Aaron Straker]","startTime":1337.023,"endTime":1340.726,"body":"the last, like literally since I moved to San"},{"speaker":"[Aaron Straker]","startTime":1340.766,"endTime":1346.912,"body":"Diego in 2010. Life's been"},{"speaker":"[Aaron Straker]","startTime":1340.766,"endTime":1346.912,"body":"like more or less rather chill. I mean, I've"},{"speaker":"[Aaron Straker]","startTime":1346.932,"endTime":1350.735,"body":"had some injuries and things"},{"speaker":"[Aaron Straker]","startTime":1346.932,"endTime":1350.735,"body":"like that, but it's, I haven't had like emotional"},{"speaker":"[Aaron Straker]","startTime":1350.835,"endTime":1355.48,"body":"roller coasters and like..."},{"speaker":"[Aaron Straker]","startTime":1350.835,"endTime":1355.48,"body":"Whoa, these feelings again, like this fucking"},{"speaker":"[Aaron Straker]","startTime":1355.5,"endTime":1358.724,"body":"feels terrible. Like I don't"},{"speaker":"[Aaron Straker]","startTime":1355.5,"endTime":1358.724,"body":"want to feel these things and stuff. And it's"},{"speaker":"[Aaron Straker]","startTime":1358.744,"endTime":1364.932,"body":"just been like a lot of foreign"},{"speaker":"[Aaron Straker]","startTime":1358.744,"endTime":1364.932,"body":"feelings and emotions that I forgot were part"},{"speaker":"[Aaron Straker]","startTime":1364.972,"endTime":1368.276,"body":"of life. And I just don't want"},{"speaker":"[Aaron Straker]","startTime":1364.972,"endTime":1368.276,"body":"to fucking deal with it."},{"speaker":"[Bryan]","startTime":1368.618,"endTime":1373.084,"body":"Yeah, no, I feel that I'm not a cat"},{"speaker":"[Bryan]","startTime":1368.618,"endTime":1373.084,"body":"person. In fact, I'm allergic to them, so I"},{"speaker":"[Bryan]","startTime":1373.104,"endTime":1373.604,"body":"don't really like"},{"speaker":"[Aaron Straker]","startTime":1373.471,"endTime":1373.618,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1373.644,"endTime":1379.072,"body":"them. So I will keep my insensitive"},{"speaker":"[Bryan]","startTime":1373.644,"endTime":1379.072,"body":"comments to myself and let you have your emotions."},{"speaker":"[Aaron Straker]","startTime":1379.581,"endTime":1384.583,"body":"Yeah, I mean, I wouldn't say"},{"speaker":"[Aaron Straker]","startTime":1379.581,"endTime":1384.583,"body":"I'm a cat person, but one thing I did realize,"},{"speaker":"[Aaron Straker]","startTime":1384.603,"endTime":1387.164,"body":"like I always thought I was"},{"speaker":"[Aaron Straker]","startTime":1384.603,"endTime":1387.164,"body":"gonna have dogs because growing up I had a"},{"speaker":"[Aaron Straker]","startTime":1387.184,"endTime":1391.906,"body":"bunch of dogs. And then when"},{"speaker":"[Aaron Straker]","startTime":1387.184,"endTime":1391.906,"body":"I, so here's the thing, right? Hammer, you"},{"speaker":"[Aaron Straker]","startTime":1391.926,"endTime":1393.287,"body":"remember Rob Hammer who took"},{"speaker":"[Aaron Straker]","startTime":1391.926,"endTime":1393.287,"body":"all the photos"},{"speaker":"[Bryan]","startTime":1393.168,"endTime":1393.351,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1393.307,"endTime":1393.547,"body":"and stuff"},{"speaker":"[Bryan]","startTime":1393.576,"endTime":1393.637,"body":"of"},{"speaker":"[Aaron Straker]","startTime":1393.587,"endTime":1393.727,"body":"at the"},{"speaker":"[Bryan]","startTime":1393.677,"endTime":1393.922,"body":"course."},{"speaker":"[Aaron Straker]","startTime":1393.747,"endTime":1397.228,"body":"gym? Had this amazing husky"},{"speaker":"[Aaron Straker]","startTime":1393.747,"endTime":1397.228,"body":"named Mojo, it was this incredible"},{"speaker":"[Bryan]","startTime":1397.098,"endTime":1397.287,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1397.268,"endTime":1402.711,"body":"dog. He died like a year ago"},{"speaker":"[Aaron Straker]","startTime":1397.268,"endTime":1402.711,"body":"and it fucking crushed me. And like, it wasn't"},{"speaker":"[Aaron Straker]","startTime":1402.751,"endTime":1403.451,"body":"even my dog."},{"speaker":"[Bryan]","startTime":1404.124,"endTime":1404.325,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1405.712,"endTime":1410.3,"body":"And I realized like, I'm not"},{"speaker":"[Aaron Straker]","startTime":1405.712,"endTime":1410.3,"body":"equipped for pets. I don't think I can handle"},{"speaker":"[Aaron Straker]","startTime":1410.32,"endTime":1413.524,"body":"the emotional side of it. So"},{"speaker":"[Aaron Straker]","startTime":1410.32,"endTime":1413.524,"body":"I was like, oh, I realize now I'm not gonna"},{"speaker":"[Aaron Straker]","startTime":1413.544,"endTime":1417.128,"body":"get a dog, because I'm not"},{"speaker":"[Aaron Straker]","startTime":1413.544,"endTime":1417.128,"body":"gonna be able to handle it when it dies way"},{"speaker":"[Aaron Straker]","startTime":1417.148,"endTime":1420.632,"body":"before I do sort of thing."},{"speaker":"[Aaron Straker]","startTime":1417.148,"endTime":1420.632,"body":"So I was like, okay, Aaron's not doing pets,"},{"speaker":"[Aaron Straker]","startTime":1420.672,"endTime":1424.256,"body":"but Jenny really wanted the"},{"speaker":"[Aaron Straker]","startTime":1420.672,"endTime":1424.256,"body":"cats. I'm not gonna say fucking no."},{"speaker":"[Bryan]","startTime":1424.554,"endTime":1424.756,"body":"Right."},{"speaker":"[Aaron Straker]","startTime":1425.778,"endTime":1427.92,"body":"But yeah, it sucks."},{"speaker":"[Bryan]","startTime":1428.934,"endTime":1430.881,"body":"Yeah, that's quite unfortunate. Okay,"},{"speaker":"[Bryan]","startTime":1428.934,"endTime":1430.881,"body":"let's"},{"speaker":"[Aaron Straker]","startTime":1430.867,"endTime":1431.032,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1430.901,"endTime":1433.048,"body":"move on to happier topics like gaining"},{"speaker":"[Bryan]","startTime":1430.901,"endTime":1433.048,"body":"muscle."},{"speaker":"[Aaron Straker]","startTime":1433.853,"endTime":1439.47,"body":"Let's do that for sure. So"},{"speaker":"[Aaron Straker]","startTime":1433.853,"endTime":1439.47,"body":"the first thing that we kind of picked like"},{"speaker":"[Aaron Straker]","startTime":1439.65,"endTime":1443.173,"body":"five top ones and potentially"},{"speaker":"[Aaron Straker]","startTime":1439.65,"endTime":1443.173,"body":"there are some other kind of ancillaries and"},{"speaker":"[Aaron Straker]","startTime":1443.213,"endTime":1447.816,"body":"stuff, but the very first thing"},{"speaker":"[Aaron Straker]","startTime":1443.213,"endTime":1447.816,"body":"that we want to talk about is making sure that"},{"speaker":"[Aaron Straker]","startTime":1447.836,"endTime":1453.981,"body":"your training is very challenging."},{"speaker":"[Aaron Straker]","startTime":1447.836,"endTime":1453.981,"body":"And then I have a little, in parentheses here,"},{"speaker":"[Aaron Straker]","startTime":1454.221,"endTime":1458.164,"body":"relative, right? Because challenging"},{"speaker":"[Aaron Straker]","startTime":1454.221,"endTime":1458.164,"body":"is a subjective term in what might be challenging"},{"speaker":"[Aaron Straker]","startTime":1458.204,"endTime":1461.566,"body":"for you, may not be challenging"},{"speaker":"[Aaron Straker]","startTime":1458.204,"endTime":1461.566,"body":"for like, you know, Brian or someone with a"},{"speaker":"[Aaron Straker]","startTime":1461.646,"endTime":1467.05,"body":"much more extensive training"},{"speaker":"[Aaron Straker]","startTime":1461.646,"endTime":1467.05,"body":"history. But... If we kind of boil it down"},{"speaker":"[Aaron Straker]","startTime":1467.41,"endTime":1471.814,"body":"to the basics, so like if you...if"},{"speaker":"[Aaron Straker]","startTime":1467.41,"endTime":1471.814,"body":"the goal is hypertrophy, right? Hypertrophy"},{"speaker":"[Aaron Straker]","startTime":1471.854,"endTime":1478.74,"body":"happens in response to a stimulus"},{"speaker":"[Aaron Straker]","startTime":1471.854,"endTime":1478.74,"body":"that our body needs to then adapt to, right?"},{"speaker":"[Aaron Straker]","startTime":1479.16,"endTime":1485.166,"body":"So the classic example of like"},{"speaker":"[Aaron Straker]","startTime":1479.16,"endTime":1485.166,"body":"day one you do three sets of, you know, 10"},{"speaker":"[Aaron Straker]","startTime":1485.206,"endTime":1490.858,"body":"reps out of the 20-pound dumbbell"},{"speaker":"[Aaron Straker]","startTime":1485.206,"endTime":1490.858,"body":"for a bicep curl. Five years down the road,"},{"speaker":"[Aaron Straker]","startTime":1490.878,"endTime":1494.721,"body":"that three sets of 10 reps"},{"speaker":"[Aaron Straker]","startTime":1490.878,"endTime":1494.721,"body":"at 20 pounds is no longer going to be challenging"},{"speaker":"[Aaron Straker]","startTime":1494.801,"endTime":1500.207,"body":"enough for that your body to"},{"speaker":"[Aaron Straker]","startTime":1494.801,"endTime":1500.207,"body":"produce an adaptation to. So that challenge"},{"speaker":"[Aaron Straker]","startTime":1500.627,"endTime":1506.934,"body":"needs to be on a relative kind"},{"speaker":"[Aaron Straker]","startTime":1500.627,"endTime":1506.934,"body":"of increasing curve as your training age and"},{"speaker":"[Aaron Straker]","startTime":1507.114,"endTime":1509.216,"body":"adaptations continue to occur."},{"speaker":"[Bryan]","startTime":1510.886,"endTime":1515.649,"body":"Yeah, there's a feels like we're heading"},{"speaker":"[Bryan]","startTime":1510.886,"endTime":1515.649,"body":"toward a little bit of discussion around the"},{"speaker":"[Bryan]","startTime":1516.11,"endTime":1520.793,"body":"philosophical approach to progressive"},{"speaker":"[Bryan]","startTime":1516.11,"endTime":1520.793,"body":"overload versus more like forcing progressive"},{"speaker":"[Bryan]","startTime":1520.813,"endTime":1525.697,"body":"overload. And so we've kind of flip"},{"speaker":"[Bryan]","startTime":1520.813,"endTime":1525.697,"body":"flopped on our thoughts on this over the two"},{"speaker":"[Bryan]","startTime":1525.737,"endTime":1530.701,"body":"plus years of the podcast. I think"},{"speaker":"[Bryan]","startTime":1525.737,"endTime":1530.701,"body":"initially we were very on board with that philosophical"},{"speaker":"[Bryan]","startTime":1530.741,"endTime":1536.085,"body":"approach of like, Hey, let's just wait"},{"speaker":"[Bryan]","startTime":1530.741,"endTime":1536.085,"body":"and see for the gains to show up and then recognize"},{"speaker":"[Bryan]","startTime":1536.105,"endTime":1539.467,"body":"the gains. And then when we're like,"},{"speaker":"[Bryan]","startTime":1536.105,"endTime":1539.467,"body":"oh, that weight's too light now, then hey,"},{"speaker":"[Bryan]","startTime":1539.487,"endTime":1543.79,"body":"that's a sign you should add some weight,"},{"speaker":"[Bryan]","startTime":1539.487,"endTime":1543.79,"body":"right? And then I think we kind of went back"},{"speaker":"[Bryan]","startTime":1543.83,"endTime":1547.612,"body":"the other way and it was more like,"},{"speaker":"[Bryan]","startTime":1543.83,"endTime":1547.612,"body":"ah, you kind of sometimes just have to like"},{"speaker":"[Bryan]","startTime":1547.652,"endTime":1552.635,"body":"force the progression and like make"},{"speaker":"[Bryan]","startTime":1547.652,"endTime":1552.635,"body":"your body adapt. Where do you stand on that"},{"speaker":"[Bryan]","startTime":1552.675,"endTime":1555.937,"body":"now and how do you relate this to being"},{"speaker":"[Bryan]","startTime":1552.675,"endTime":1555.937,"body":"in a surplus, trying to gain muscle?"},{"speaker":"[Aaron Straker]","startTime":1557.857,"endTime":1564.962,"body":"I don't like the term of like"},{"speaker":"[Aaron Straker]","startTime":1557.857,"endTime":1564.962,"body":"forcing your body to adapt because I feel like"},{"speaker":"[Aaron Straker]","startTime":1564.982,"endTime":1568.884,"body":"that can lead you down like"},{"speaker":"[Aaron Straker]","startTime":1564.982,"endTime":1568.884,"body":"chasing it"},{"speaker":"[Bryan]","startTime":1570.078,"endTime":1570.564,"body":"Comprising"},{"speaker":"[Aaron Straker]","startTime":1570.265,"endTime":1571.046,"body":"erroneously."},{"speaker":"[Bryan]","startTime":1570.605,"endTime":1570.828,"body":"form."},{"speaker":"[Aaron Straker]","startTime":1571.626,"endTime":1578.431,"body":"Yeah, yeah. And what I'd say"},{"speaker":"[Aaron Straker]","startTime":1571.626,"endTime":1578.431,"body":"most aligns with me personally is instead of"},{"speaker":"[Aaron Straker]","startTime":1578.951,"endTime":1583.875,"body":"this weight feels like easy"},{"speaker":"[Aaron Straker]","startTime":1578.951,"endTime":1583.875,"body":"now or this weight feels light now, I don't"},{"speaker":"[Aaron Straker]","startTime":1583.915,"endTime":1588.533,"body":"think they ever really feel"},{"speaker":"[Aaron Straker]","startTime":1583.915,"endTime":1588.533,"body":"light, but it's just like... this weight still"},{"speaker":"[Aaron Straker]","startTime":1588.613,"endTime":1591.755,"body":"feels the same way, but I can"},{"speaker":"[Aaron Straker]","startTime":1588.613,"endTime":1591.755,"body":"do more."},{"speaker":"[Bryan]","startTime":1592.19,"endTime":1592.379,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1592.395,"endTime":1598.257,"body":"Like you discover that you"},{"speaker":"[Aaron Straker]","startTime":1592.395,"endTime":1598.257,"body":"can just do more, right? Like one day, like"},{"speaker":"[Aaron Straker]","startTime":1598.337,"endTime":1601.859,"body":"through like the iterative,"},{"speaker":"[Aaron Straker]","startTime":1598.337,"endTime":1601.859,"body":"like increases in challenging yourself and"},{"speaker":"[Aaron Straker]","startTime":1601.899,"endTime":1606.321,"body":"trying to add a rep here, like"},{"speaker":"[Aaron Straker]","startTime":1601.899,"endTime":1606.321,"body":"you just discover that you're eventually stronger"},{"speaker":"[Aaron Straker]","startTime":1606.461,"endTime":1612.284,"body":"and then like using that or"},{"speaker":"[Aaron Straker]","startTime":1606.461,"endTime":1612.284,"body":"choosing loads that are pushing you into that"},{"speaker":"[Aaron Straker]","startTime":1612.324,"endTime":1617.67,"body":"discovery as opposed to. You"},{"speaker":"[Aaron Straker]","startTime":1612.324,"endTime":1617.67,"body":"know, because like, great example on my D-load,"},{"speaker":"[Aaron Straker]","startTime":1617.69,"endTime":1623.072,"body":"I was like, hey, I'm going"},{"speaker":"[Aaron Straker]","startTime":1617.69,"endTime":1623.072,"body":"to do 20% less. The weights didn't feel light."},{"speaker":"[Aaron Straker]","startTime":1623.372,"endTime":1626.894,"body":"And in fact, that kind of bit"},{"speaker":"[Aaron Straker]","startTime":1623.372,"endTime":1626.894,"body":"me in the ass because I wasn't like taking"},{"speaker":"[Aaron Straker]","startTime":1626.934,"endTime":1633.337,"body":"that mental, like, like attack"},{"speaker":"[Aaron Straker]","startTime":1626.934,"endTime":1633.337,"body":"into the sets thinking like, oh, well, I'm"},{"speaker":"[Aaron Straker]","startTime":1633.357,"endTime":1638.319,"body":"just doing 12 reps at 80 pounds."},{"speaker":"[Aaron Straker]","startTime":1633.357,"endTime":1638.319,"body":"I did 12 reps at 100 pounds last week thinking"},{"speaker":"[Aaron Straker]","startTime":1638.359,"endTime":1640.259,"body":"it would be easy. It wasn't"},{"speaker":"[Aaron Straker]","startTime":1638.359,"endTime":1640.259,"body":"easy."},{"speaker":"[Bryan]","startTime":1640.362,"endTime":1640.566,"body":"Right."},{"speaker":"[Aaron Straker]","startTime":1640.379,"endTime":1644.757,"body":"And in many cases, I was like,"},{"speaker":"[Aaron Straker]","startTime":1640.379,"endTime":1644.757,"body":"I've gotten to get close to failure here, and"},{"speaker":"[Aaron Straker]","startTime":1644.837,"endTime":1646.761,"body":"I thought this would be easy"},{"speaker":"[Aaron Straker]","startTime":1644.837,"endTime":1646.761,"body":"and it's not. So"},{"speaker":"[Bryan]","startTime":1646.687,"endTime":1646.908,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1647.022,"endTime":1649.568,"body":"I think it's you just discover"},{"speaker":"[Aaron Straker]","startTime":1647.022,"endTime":1649.568,"body":"that you can do more."},{"speaker":"[Bryan]","startTime":1650.354,"endTime":1655.716,"body":"Yeah, that's, the D-load thing is interesting"},{"speaker":"[Bryan]","startTime":1650.354,"endTime":1655.716,"body":"because you go into the workout with this mindset"},{"speaker":"[Bryan]","startTime":1655.736,"endTime":1660.077,"body":"that it's gonna be easy and you're"},{"speaker":"[Bryan]","startTime":1655.736,"endTime":1660.077,"body":"like, oh, five RIR, like that's really easy"},{"speaker":"[Bryan]","startTime":1660.117,"endTime":1666.42,"body":"work. But if you go into like a five"},{"speaker":"[Bryan]","startTime":1660.117,"endTime":1666.42,"body":"RIR set of a hard movement and you're not mentally"},{"speaker":"[Bryan]","startTime":1666.48,"endTime":1672.022,"body":"prepared for that set, that can certainly"},{"speaker":"[Bryan]","startTime":1666.48,"endTime":1672.022,"body":"feel significantly harder than you want it"},{"speaker":"[Bryan]","startTime":1672.042,"endTime":1676.964,"body":"to feel. I actually used to D-load"},{"speaker":"[Bryan]","startTime":1672.042,"endTime":1676.964,"body":"like that a number of years ago. I used to"},{"speaker":"[Bryan]","startTime":1676.984,"endTime":1681.938,"body":"just say, whatever weight I was using"},{"speaker":"[Bryan]","startTime":1676.984,"endTime":1681.938,"body":"the final week before D-Load, I'll just use"},{"speaker":"[Bryan]","startTime":1681.978,"endTime":1687.741,"body":"the same weight and do five reps less."},{"speaker":"[Bryan]","startTime":1681.978,"endTime":1687.741,"body":"And it was like a psychological battle to get"},{"speaker":"[Bryan]","startTime":1687.801,"endTime":1694.303,"body":"myself to even build up to that weight."},{"speaker":"[Bryan]","startTime":1687.801,"endTime":1694.303,"body":"And then to have to do like a working set at"},{"speaker":"[Bryan]","startTime":1694.323,"endTime":1699.906,"body":"that weight, it felt just like another"},{"speaker":"[Bryan]","startTime":1694.323,"endTime":1699.906,"body":"work week that was slightly easier. So yeah,"},{"speaker":"[Bryan]","startTime":1699.946,"endTime":1705.088,"body":"I think some of this conversation is"},{"speaker":"[Bryan]","startTime":1699.946,"endTime":1705.088,"body":"bleeding over to our point number three, which"},{"speaker":"[Bryan]","startTime":1706.849,"endTime":1711.645,"body":"we'll get to as we get to it. But I"},{"speaker":"[Bryan]","startTime":1706.849,"endTime":1711.645,"body":"do have a couple thoughts, I think, that will"},{"speaker":"[Bryan]","startTime":1711.686,"endTime":1714.297,"body":"relate to this conversation as we get"},{"speaker":"[Bryan]","startTime":1711.686,"endTime":1714.297,"body":"into that one as well. Thanks for joining us."},{"speaker":"[Aaron Straker]","startTime":1715.517,"endTime":1718.08,"body":"Let's do that. Let's move into"},{"speaker":"[Aaron Straker]","startTime":1715.517,"endTime":1718.08,"body":"three and then we'll circle back on two since"},{"speaker":"[Aaron Straker]","startTime":1718.1,"endTime":1719.942,"body":"it makes the best sense for"},{"speaker":"[Aaron Straker]","startTime":1718.1,"endTime":1719.942,"body":"the flow of the conversation."},{"speaker":"[Bryan]","startTime":1720.074,"endTime":1724.695,"body":"All right, cool, yeah. So what I was"},{"speaker":"[Bryan]","startTime":1720.074,"endTime":1724.695,"body":"gonna add is onto that kind of progression"},{"speaker":"[Bryan]","startTime":1725.395,"endTime":1730.956,"body":"model is that if you're in a surplus"},{"speaker":"[Bryan]","startTime":1725.395,"endTime":1730.956,"body":"and so you know that your body should be adapting"},{"speaker":"[Bryan]","startTime":1731.116,"endTime":1737.738,"body":"at a given rate and you should be able"},{"speaker":"[Bryan]","startTime":1731.116,"endTime":1737.738,"body":"to add weight at this given rate, right? This"},{"speaker":"[Bryan]","startTime":1737.778,"endTime":1745.48,"body":"is where I love micro loading because"},{"speaker":"[Bryan]","startTime":1737.778,"endTime":1745.48,"body":"it feels much less like you're forcing progression"},{"speaker":"[Bryan]","startTime":1745.981,"endTime":1749.481,"body":"and it feels more just like you're"},{"speaker":"[Bryan]","startTime":1745.981,"endTime":1749.481,"body":"meeting your body where it naturally would."},{"speaker":"[Bryan]","startTime":1749.654,"endTime":1754.097,"body":"would be anyways for progression. And"},{"speaker":"[Bryan]","startTime":1749.654,"endTime":1754.097,"body":"this definitely is different when you're in"},{"speaker":"[Bryan]","startTime":1754.117,"endTime":1760.622,"body":"a deficit as to like what your body"},{"speaker":"[Bryan]","startTime":1754.117,"endTime":1760.622,"body":"can handle and how quickly you're gonna get"},{"speaker":"[Bryan]","startTime":1760.662,"endTime":1766.347,"body":"stronger or even not stronger potentially"},{"speaker":"[Bryan]","startTime":1760.662,"endTime":1766.347,"body":"in a deficit. But micro loading is great. And"},{"speaker":"[Bryan]","startTime":1766.407,"endTime":1772.672,"body":"my general rule of thumb in a surplus"},{"speaker":"[Bryan]","startTime":1766.407,"endTime":1772.672,"body":"when micro loading would be to stick to a 1%"},{"speaker":"[Bryan]","startTime":1772.812,"endTime":1777.776,"body":"of the load or slightly under 1%. So"},{"speaker":"[Bryan]","startTime":1772.812,"endTime":1777.776,"body":"you would say 1% is the cap. So on something"},{"speaker":"[Bryan]","startTime":1777.836,"endTime":1783.641,"body":"like my hack squat, where I'm doing"},{"speaker":"[Bryan]","startTime":1777.836,"endTime":1783.641,"body":"500 plus pounds, I can add five pounds to that"},{"speaker":"[Bryan]","startTime":1783.701,"endTime":1789.705,"body":"movement and it feels almost like nothing"},{"speaker":"[Bryan]","startTime":1783.701,"endTime":1789.705,"body":"is happening or changed. Whereas if you add"},{"speaker":"[Bryan]","startTime":1789.725,"endTime":1794.309,"body":"five pounds to a 20 pound dumbbell"},{"speaker":"[Bryan]","startTime":1789.725,"endTime":1794.309,"body":"curl, we're talking about a lot, a lot different."},{"speaker":"[Bryan]","startTime":1794.989,"endTime":1799.993,"body":"It's like 25% of the load or something"},{"speaker":"[Bryan]","startTime":1794.989,"endTime":1799.993,"body":"like that. So, yeah, I think it's obviously"},{"speaker":"[Bryan]","startTime":1800.013,"endTime":1802.995,"body":"relative to the exercise, but if you"},{"speaker":"[Bryan]","startTime":1800.013,"endTime":1802.995,"body":"have the option to micro load and now they"},{"speaker":"[Bryan]","startTime":1803.035,"endTime":1806.75,"body":"have these fractional plates that you"},{"speaker":"[Bryan]","startTime":1803.035,"endTime":1806.75,"body":"can buy at Rogue or wherever else for. like"},{"speaker":"[Bryan]","startTime":1806.81,"endTime":1811.333,"body":"$30, you can have your own full set"},{"speaker":"[Bryan]","startTime":1806.81,"endTime":1811.333,"body":"of fractional plates, a quarter pound, half"},{"speaker":"[Bryan]","startTime":1811.373,"endTime":1816.658,"body":"pound, three quarter pound and one"},{"speaker":"[Bryan]","startTime":1811.373,"endTime":1816.658,"body":"pound. I think that's a great tool to use as"},{"speaker":"[Bryan]","startTime":1816.678,"endTime":1820.881,"body":"you kind of utilize and implement progressive"},{"speaker":"[Bryan]","startTime":1816.678,"endTime":1820.881,"body":"overload in your gaining phase."},{"speaker":"[Aaron Straker]","startTime":1822.973,"endTime":1827.495,"body":"Yeah, with this kind of point"},{"speaker":"[Aaron Straker]","startTime":1822.973,"endTime":1827.495,"body":"here in number three on getting stronger and"},{"speaker":"[Aaron Straker]","startTime":1827.755,"endTime":1833.457,"body":"having good training performance,"},{"speaker":"[Aaron Straker]","startTime":1827.755,"endTime":1833.457,"body":"one thing I want to make sure we kind of provide"},{"speaker":"[Aaron Straker]","startTime":1833.717,"endTime":1838.94,"body":"a decently clear distinction"},{"speaker":"[Aaron Straker]","startTime":1833.717,"endTime":1838.94,"body":"on is in general, you will be getting stronger,"},{"speaker":"[Aaron Straker]","startTime":1839.16,"endTime":1845.382,"body":"right? But if your goal is"},{"speaker":"[Aaron Straker]","startTime":1839.16,"endTime":1845.382,"body":"hypertrophy, don't get kind of blindsided by"},{"speaker":"[Aaron Straker]","startTime":1845.443,"endTime":1852.447,"body":"chasing strength, especially"},{"speaker":"[Aaron Straker]","startTime":1845.443,"endTime":1852.447,"body":"on like... like exercises like bench press,"},{"speaker":"[Aaron Straker]","startTime":1852.527,"endTime":1857.173,"body":"you know, maybe a squat, like"},{"speaker":"[Aaron Straker]","startTime":1852.527,"endTime":1857.173,"body":"sets of five in really trying to add 10 pounds"},{"speaker":"[Aaron Straker]","startTime":1857.213,"endTime":1861.258,"body":"per week on that. Like, that's"},{"speaker":"[Aaron Straker]","startTime":1857.213,"endTime":1861.258,"body":"not the best approach for hypertrophy because"},{"speaker":"[Aaron Straker]","startTime":1861.398,"endTime":1866.064,"body":"when you are training, you"},{"speaker":"[Aaron Straker]","startTime":1861.398,"endTime":1866.064,"body":"know, near maximal loads, oftentimes there"},{"speaker":"[Aaron Straker]","startTime":1866.084,"endTime":1870.322,"body":"is just... Form compromises,"},{"speaker":"[Aaron Straker]","startTime":1866.084,"endTime":1870.322,"body":"because you're trying as hard as you possibly"},{"speaker":"[Aaron Straker]","startTime":1870.362,"endTime":1874.283,"body":"can with a weight that is very,"},{"speaker":"[Aaron Straker]","startTime":1870.362,"endTime":1874.283,"body":"very heavy, so you end up bringing in, you"},{"speaker":"[Aaron Straker]","startTime":1874.303,"endTime":1877.944,"body":"know, ancillary muscle groups"},{"speaker":"[Aaron Straker]","startTime":1874.303,"endTime":1877.944,"body":"and those sorts of things in effort to move"},{"speaker":"[Aaron Straker]","startTime":1877.985,"endTime":1882.826,"body":"the load, but that takes tension"},{"speaker":"[Aaron Straker]","startTime":1877.985,"endTime":1882.826,"body":"and stimulus off of the target tissues that"},{"speaker":"[Aaron Straker]","startTime":1882.846,"endTime":1887.528,"body":"you want to train. So don't"},{"speaker":"[Aaron Straker]","startTime":1882.846,"endTime":1887.528,"body":"lose sight of that. Generally, you get stronger,"},{"speaker":"[Aaron Straker]","startTime":1887.628,"endTime":1892.413,"body":"but you're probably not. putting"},{"speaker":"[Aaron Straker]","startTime":1887.628,"endTime":1892.413,"body":"30 pounds on your five rep max sort of thing."},{"speaker":"[Aaron Straker]","startTime":1892.914,"endTime":1897.181,"body":"What we generally say, what"},{"speaker":"[Aaron Straker]","startTime":1892.914,"endTime":1897.181,"body":"I will say with most of my clients is we're"},{"speaker":"[Aaron Straker]","startTime":1897.201,"endTime":1902.909,"body":"working in the six plus rep"},{"speaker":"[Aaron Straker]","startTime":1897.201,"endTime":1902.909,"body":"range and then working with the rep ranges"},{"speaker":"[Aaron Straker]","startTime":1902.929,"endTime":1909.828,"body":"across a mesocycle. you find"},{"speaker":"[Aaron Straker]","startTime":1902.929,"endTime":1909.828,"body":"that like, hey, week one, I was doing, let's"},{"speaker":"[Aaron Straker]","startTime":1909.848,"endTime":1916.913,"body":"say a flat dumbbell bench press,"},{"speaker":"[Aaron Straker]","startTime":1909.848,"endTime":1916.913,"body":"I used the 70 pound dumbbells for like my first"},{"speaker":"[Aaron Straker]","startTime":1917.874,"endTime":1923.098,"body":"set of seven. Now I'm in like"},{"speaker":"[Aaron Straker]","startTime":1917.874,"endTime":1923.098,"body":"week 14 and instead of the 70s, I'm using like"},{"speaker":"[Aaron Straker]","startTime":1923.118,"endTime":1928.522,"body":"the 85s for a nine. Like that"},{"speaker":"[Aaron Straker]","startTime":1923.118,"endTime":1928.522,"body":"you are obviously stronger there, but we're"},{"speaker":"[Aaron Straker]","startTime":1928.542,"endTime":1930.804,"body":"not chasing like that low end"},{"speaker":"[Aaron Straker]","startTime":1928.542,"endTime":1930.804,"body":"strength per se."},{"speaker":"[Bryan]","startTime":1931.558,"endTime":1937.201,"body":"Yeah, no, that's a really good point."},{"speaker":"[Bryan]","startTime":1931.558,"endTime":1937.201,"body":"I think that there's something to be said to"},{"speaker":"[Bryan]","startTime":1937.241,"endTime":1942.065,"body":"for this idea of like cementing your"},{"speaker":"[Bryan]","startTime":1937.241,"endTime":1942.065,"body":"performance, especially because it's hypertrophy"},{"speaker":"[Bryan]","startTime":1942.085,"endTime":1947.168,"body":"and you're not like chasing strength"},{"speaker":"[Bryan]","startTime":1942.085,"endTime":1947.168,"body":"numbers. And so Alberto Nunez has talked about"},{"speaker":"[Bryan]","startTime":1947.208,"endTime":1951.091,"body":"this effort you talk about this as"},{"speaker":"[Bryan]","startTime":1947.208,"endTime":1951.091,"body":"well, where you'll stick with the same weight"},{"speaker":"[Bryan]","startTime":1951.111,"endTime":1955.113,"body":"for two or three weeks in a row, just"},{"speaker":"[Bryan]","startTime":1951.111,"endTime":1955.113,"body":"to make sure that like you own the weight."},{"speaker":"[Bryan]","startTime":1955.642,"endTime":1958.684,"body":"And maybe you'll even feel over the"},{"speaker":"[Bryan]","startTime":1955.642,"endTime":1958.684,"body":"course of those two or three weeks, you'll"},{"speaker":"[Bryan]","startTime":1958.704,"endTime":1964.689,"body":"feel it not get easier per se, but"},{"speaker":"[Bryan]","startTime":1958.704,"endTime":1964.689,"body":"it's like you just, you just handle it better."},{"speaker":"[Bryan]","startTime":1964.729,"endTime":1968.472,"body":"Like you have better control of the"},{"speaker":"[Bryan]","startTime":1964.729,"endTime":1968.472,"body":"weight. You have a better mind muscle connection"},{"speaker":"[Bryan]","startTime":1968.492,"endTime":1973.556,"body":"with the weight, whatever it is. So"},{"speaker":"[Bryan]","startTime":1968.492,"endTime":1973.556,"body":"if you go from doing 10 reps with the eighties"},{"speaker":"[Bryan]","startTime":1974.357,"endTime":1978.44,"body":"to 10 reps with the eighties three"},{"speaker":"[Bryan]","startTime":1974.357,"endTime":1978.44,"body":"weeks later, but you own the weight more and"},{"speaker":"[Bryan]","startTime":1978.46,"endTime":1984.365,"body":"you have much better precision with"},{"speaker":"[Bryan]","startTime":1978.46,"endTime":1984.365,"body":"your execution, that is improvement. And that's"},{"speaker":"[Bryan]","startTime":1984.465,"endTime":1992.017,"body":"going to you know, put some drops in"},{"speaker":"[Bryan]","startTime":1984.465,"endTime":1992.017,"body":"the bucket of hypertrophy gains. Not necessarily"},{"speaker":"[Bryan]","startTime":1992.057,"endTime":1998.041,"body":"strength gains because it's just a"},{"speaker":"[Bryan]","startTime":1992.057,"endTime":1998.041,"body":"different beast. But in hypertrophy, you can"},{"speaker":"[Bryan]","startTime":1998.141,"endTime":2002.844,"body":"own a weight and do better with a weight"},{"speaker":"[Bryan]","startTime":1998.141,"endTime":2002.844,"body":"and that equals hypertrophy. So you don't necessarily"},{"speaker":"[Bryan]","startTime":2002.864,"endTime":2005.665,"body":"have to see the logbook going up every"},{"speaker":"[Bryan]","startTime":2002.864,"endTime":2005.665,"body":"single week."},{"speaker":"[Aaron Straker]","startTime":2007.901,"endTime":2014.021,"body":"Yeah, I'm really glad you brought"},{"speaker":"[Aaron Straker]","startTime":2007.901,"endTime":2014.021,"body":"that up and honestly is I love this training"},{"speaker":"[Aaron Straker]","startTime":2014.061,"endTime":2018.904,"body":"progression model because it's"},{"speaker":"[Aaron Straker]","startTime":2014.061,"endTime":2018.904,"body":"foolproof, because sometimes it's, did I select"},{"speaker":"[Aaron Straker]","startTime":2018.924,"endTime":2024.506,"body":"the correct load? Did I maybe"},{"speaker":"[Aaron Straker]","startTime":2018.924,"endTime":2024.506,"body":"cheat myself by bumping up too high and then"},{"speaker":"[Aaron Straker]","startTime":2024.566,"endTime":2028.908,"body":"my ego kind of got in the way"},{"speaker":"[Aaron Straker]","startTime":2024.566,"endTime":2028.908,"body":"and I didn't, I shorted my pauses or something"},{"speaker":"[Aaron Straker]","startTime":2028.948,"endTime":2034.291,"body":"like that. But when it's, hey,"},{"speaker":"[Aaron Straker]","startTime":2028.948,"endTime":2034.291,"body":"I used the 80s for the past five weeks, in"},{"speaker":"[Aaron Straker]","startTime":2034.351,"endTime":2039.013,"body":"week one I used the 80s and"},{"speaker":"[Aaron Straker]","startTime":2034.351,"endTime":2039.013,"body":"I did seven reps, now it's week five with the"},{"speaker":"[Aaron Straker]","startTime":2039.093,"endTime":2044.115,"body":"80s and I did like 12 reps,"},{"speaker":"[Aaron Straker]","startTime":2039.093,"endTime":2044.115,"body":"like that clear, you know, kind of foolproof"},{"speaker":"[Aaron Straker]","startTime":2044.155,"endTime":2047.936,"body":"progression. And it's not so"},{"speaker":"[Aaron Straker]","startTime":2044.155,"endTime":2047.936,"body":"much like, did I select the right load and"},{"speaker":"[Aaron Straker]","startTime":2047.956,"endTime":2052.297,"body":"those sorts of things. So I"},{"speaker":"[Aaron Straker]","startTime":2047.956,"endTime":2052.297,"body":"love that progression model of work with the"},{"speaker":"[Aaron Straker]","startTime":2052.357,"endTime":2056.498,"body":"same load, multiple weeks in"},{"speaker":"[Aaron Straker]","startTime":2052.357,"endTime":2056.498,"body":"a row, reach the top end of the rep range,"},{"speaker":"[Aaron Straker]","startTime":2056.898,"endTime":2061.0789999999997,"body":"the following week, increase"},{"speaker":"[Aaron Straker]","startTime":2056.898,"endTime":2061.0789999999997,"body":"load to, you know, if it's a dumbbell, the"},{"speaker":"[Aaron Straker]","startTime":2061.139,"endTime":2065.419,"body":"next dumbbell, and then your"},{"speaker":"[Aaron Straker]","startTime":2061.139,"endTime":2065.419,"body":"weights or your performance will drop down"},{"speaker":"[Aaron Straker]","startTime":2065.4390000000003,"endTime":2069.76,"body":"to the lower end of the rep"},{"speaker":"[Aaron Straker]","startTime":2065.4390000000003,"endTime":2069.76,"body":"range. Like it's like, it's quite foolproof."},{"speaker":"[Bryan]","startTime":2070.982,"endTime":2074.323,"body":"Yeah, we've talked about this too."},{"speaker":"[Bryan]","startTime":2070.982,"endTime":2074.323,"body":"So I have to bring up the caveat that there"},{"speaker":"[Bryan]","startTime":2074.363,"endTime":2078.585,"body":"are certain movements that just don't"},{"speaker":"[Bryan]","startTime":2074.363,"endTime":2078.585,"body":"respond to adding reps very well. And the example"},{"speaker":"[Bryan]","startTime":2078.645,"endTime":2082.326,"body":"I always use is weighted pull-ups."},{"speaker":"[Bryan]","startTime":2078.645,"endTime":2082.326,"body":"Like I can do five reps at whatever the weight"},{"speaker":"[Bryan]","startTime":2082.406,"endTime":2087.528,"body":"is, and I will never do six reps at"},{"speaker":"[Bryan]","startTime":2082.406,"endTime":2087.528,"body":"that weight. I will just do five forever. But"},{"speaker":"[Bryan]","startTime":2087.568,"endTime":2091.27,"body":"if I add 2.5 pounds, I can do five"},{"speaker":"[Bryan]","startTime":2087.568,"endTime":2091.27,"body":"and then I can add 2.5 pounds and I can do"},{"speaker":"[Bryan]","startTime":2091.31,"endTime":2096.732,"body":"five. And so, uh, sometimes it's, it's"},{"speaker":"[Bryan]","startTime":2091.31,"endTime":2096.732,"body":"the movement specific progression. And this"},{"speaker":"[Bryan]","startTime":2096.772,"endTime":2101.218,"body":"is just something you kind of learn"},{"speaker":"[Bryan]","startTime":2096.772,"endTime":2101.218,"body":"over time as to like, whether your body. will"},{"speaker":"[Bryan]","startTime":2101.238,"endTime":2104.824,"body":"make that jump to one additional rep"},{"speaker":"[Bryan]","startTime":2101.238,"endTime":2104.824,"body":"or whether it's just like, nope, but you can"},{"speaker":"[Bryan]","startTime":2104.864,"endTime":2108.189,"body":"add a little bit of weight, you know?"},{"speaker":"[Bryan]","startTime":2104.864,"endTime":2108.189,"body":"So yeah, keep that in mind."},{"speaker":"[Aaron Straker]","startTime":2109.001,"endTime":2114.364,"body":"That's so good. I had a pull"},{"speaker":"[Aaron Straker]","startTime":2109.001,"endTime":2114.364,"body":"session yesterday and there's some supinated"},{"speaker":"[Aaron Straker]","startTime":2114.424,"endTime":2118.746,"body":"pull ups, chin ups in it. So"},{"speaker":"[Aaron Straker]","startTime":2114.424,"endTime":2118.746,"body":"I looped the D handles on the thing. And I"},{"speaker":"[Aaron Straker]","startTime":2119.026,"endTime":2121.628,"body":"give you a grant, it was the"},{"speaker":"[Aaron Straker]","startTime":2119.026,"endTime":2121.628,"body":"fourth exercise in the list. But I literally"},{"speaker":"[Aaron Straker]","startTime":2121.668,"endTime":2124.65,"body":"had two hard sets of it. I"},{"speaker":"[Aaron Straker]","startTime":2121.668,"endTime":2124.65,"body":"got six fucking reps."},{"speaker":"[Bryan]","startTime":2125.023,"endTime":2125.781,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":2125.05,"endTime":2129.833,"body":"I've been training for 20 years."},{"speaker":"[Aaron Straker]","startTime":2125.05,"endTime":2129.833,"body":"I do my pull ups, I got six fucking reps on"},{"speaker":"[Aaron Straker]","startTime":2129.873,"endTime":2134.936,"body":"both sets. So don't, but it"},{"speaker":"[Aaron Straker]","startTime":2129.873,"endTime":2134.936,"body":"was a great stimulus. I got a great pump from"},{"speaker":"[Aaron Straker]","startTime":2134.976,"endTime":2140.099,"body":"it, great connection. And I"},{"speaker":"[Aaron Straker]","startTime":2134.976,"endTime":2140.099,"body":"know like I know I'm not doing sets of 15 18"},{"speaker":"[Aaron Straker]","startTime":2140.139,"endTime":2145.763,"body":"pull-ups or whatever like it's"},{"speaker":"[Aaron Straker]","startTime":2140.139,"endTime":2145.763,"body":"I'm not in and that's okay and that had probably"},{"speaker":"[Aaron Straker]","startTime":2145.803,"endTime":2149.325,"body":"pull-ups probably haven't really"},{"speaker":"[Aaron Straker]","startTime":2145.803,"endTime":2149.325,"body":"progressed in a number of years But I'm still"},{"speaker":"[Aaron Straker]","startTime":2149.385,"endTime":2151.086,"body":"adding like stimulus in where"},{"speaker":"[Bryan]","startTime":2151.048,"endTime":2151.195,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2151.146,"endTime":2154.488,"body":"I want to and have a really"},{"speaker":"[Aaron Straker]","startTime":2151.146,"endTime":2154.488,"body":"clean execution on that movement"},{"speaker":"[Bryan]","startTime":2154.77,"endTime":2158.994,"body":"Yeah, probably also worth mentioning"},{"speaker":"[Bryan]","startTime":2154.77,"endTime":2158.994,"body":"that it's harder to add a rep when you're training"},{"speaker":"[Bryan]","startTime":2159.034,"endTime":2163.098,"body":"in lower rep ranges, because it's a"},{"speaker":"[Bryan]","startTime":2159.034,"endTime":2163.098,"body":"larger percentage of the total. So if you're"},{"speaker":"[Bryan]","startTime":2163.118,"endTime":2167.702,"body":"trying to go from six reps to seven"},{"speaker":"[Bryan]","startTime":2163.118,"endTime":2167.702,"body":"reps, you're talking about a 16.6% increase,"},{"speaker":"[Bryan]","startTime":2168.824,"endTime":2176.411,"body":"which if talking about a load increase"},{"speaker":"[Bryan]","startTime":2168.824,"endTime":2176.411,"body":"is massive. I mean, to try to add 16% to your"},{"speaker":"[Bryan]","startTime":2176.451,"endTime":2180.92,"body":"lift week to week would be wild. So"},{"speaker":"[Bryan]","startTime":2176.451,"endTime":2180.92,"body":"the idea of trying to increase a rep and low"},{"speaker":"[Bryan]","startTime":2180.961,"endTime":2184.586,"body":"rep ranges is significantly harder"},{"speaker":"[Bryan]","startTime":2180.961,"endTime":2184.586,"body":"than increasing a rep and a higher rep range."},{"speaker":"[Bryan]","startTime":2184.626,"endTime":2191.075,"body":"And so all of that, like exercise selection,"},{"speaker":"[Bryan]","startTime":2184.626,"endTime":2191.075,"body":"rep range, all of these things kind of intermingle"},{"speaker":"[Bryan]","startTime":2191.115,"endTime":2195.621,"body":"and play into this like milieu of,"},{"speaker":"[Bryan]","startTime":2191.115,"endTime":2195.621,"body":"of how we need to think about progression."},{"speaker":"[Aaron Straker]","startTime":2197.085,"endTime":2201.034,"body":"Yep, really good. Anything"},{"speaker":"[Aaron Straker]","startTime":2197.085,"endTime":2201.034,"body":"else on number three before we jump back to"},{"speaker":"[Aaron Straker]","startTime":2201.074,"endTime":2201.374,"body":"number two?"},{"speaker":"[Bryan]","startTime":2202.418,"endTime":2203.968,"body":"No, let's go to number two."},{"speaker":"[Aaron Straker]","startTime":2204.801,"endTime":2209.862,"body":"All right, so number two is,"},{"speaker":"[Aaron Straker]","startTime":2204.801,"endTime":2209.862,"body":"are you gaining weight? This one, it seems"},{"speaker":"[Aaron Straker]","startTime":2209.982,"endTime":2215.704,"body":"simple enough, but oddly it's"},{"speaker":"[Aaron Straker]","startTime":2209.982,"endTime":2215.704,"body":"a question that I'll get from clients sometimes."},{"speaker":"[Aaron Straker]","startTime":2215.744,"endTime":2220.585,"body":"So I wanna make sure that we're"},{"speaker":"[Aaron Straker]","startTime":2215.744,"endTime":2220.585,"body":"just being transparent in it. If you're gaining"},{"speaker":"[Aaron Straker]","startTime":2220.645,"endTime":2226.027,"body":"muscle and we're eating in"},{"speaker":"[Aaron Straker]","startTime":2220.645,"endTime":2226.027,"body":"a surplus, well, yes, there is some body recomposition"},{"speaker":"[Aaron Straker]","startTime":2226.207,"endTime":2232.941,"body":"in smaller amounts, probably"},{"speaker":"[Aaron Straker]","startTime":2226.207,"endTime":2232.941,"body":"not that tangible of a difference. your weight"},{"speaker":"[Aaron Straker]","startTime":2232.981,"endTime":2236.462,"body":"needs to be increasing, generally."},{"speaker":"[Aaron Straker]","startTime":2232.981,"endTime":2236.462,"body":"It doesn't mean that you're putting on a pound"},{"speaker":"[Aaron Straker]","startTime":2236.522,"endTime":2240.724,"body":"per week or whatever, but if"},{"speaker":"[Aaron Straker]","startTime":2236.522,"endTime":2240.724,"body":"when we're zooming out over a six week period,"},{"speaker":"[Aaron Straker]","startTime":2240.764,"endTime":2245.086,"body":"a seven week period, an eight"},{"speaker":"[Aaron Straker]","startTime":2240.764,"endTime":2245.086,"body":"plus week period, is your weight increasing?"},{"speaker":"[Aaron Straker]","startTime":2245.126,"endTime":2248.927,"body":"Because if we're adding muscle,"},{"speaker":"[Aaron Straker]","startTime":2245.126,"endTime":2248.927,"body":"it has to go somewhere. Where you can't add"},{"speaker":"[Aaron Straker]","startTime":2248.987,"endTime":2252.088,"body":"phantom muscle that doesn't"},{"speaker":"[Aaron Straker]","startTime":2248.987,"endTime":2252.088,"body":"weigh anything sort of thing. So that's one"},{"speaker":"[Aaron Straker]","startTime":2252.869,"endTime":2258.131,"body":"that I feel like people oftentimes"},{"speaker":"[Aaron Straker]","startTime":2252.869,"endTime":2258.131,"body":"will say things like, oh, well, hey, I wanna"},{"speaker":"[Aaron Straker]","startTime":2258.151,"endTime":2263.326,"body":"put on muscle, but I still"},{"speaker":"[Aaron Straker]","startTime":2258.151,"endTime":2263.326,"body":"wanna stay at 170 pounds. And I feel like people"},{"speaker":"[Aaron Straker]","startTime":2263.346,"endTime":2268.351,"body":"do themselves a disservice"},{"speaker":"[Aaron Straker]","startTime":2263.346,"endTime":2268.351,"body":"with some of those kind of plans, I guess I"},{"speaker":"[Aaron Straker]","startTime":2268.372,"endTime":2268.812,"body":"could call them."},{"speaker":"[Bryan]","startTime":2270.182,"endTime":2274.565,"body":"Yeah, to do a little devil's advocate"},{"speaker":"[Bryan]","startTime":2270.182,"endTime":2274.565,"body":"here, I feel like Chris Barakat might come"},{"speaker":"[Bryan]","startTime":2274.625,"endTime":2280.269,"body":"on and argue against this point, or"},{"speaker":"[Bryan]","startTime":2274.625,"endTime":2280.269,"body":"at least argue that body recomp is like a real"},{"speaker":"[Bryan]","startTime":2280.289,"endTime":2285.092,"body":"thing that could happen, you know,"},{"speaker":"[Bryan]","startTime":2280.289,"endTime":2285.092,"body":"depending on your level of advancement. So"},{"speaker":"[Bryan]","startTime":2285.192,"endTime":2293.278,"body":"in theory, you could be gaining muscle"},{"speaker":"[Bryan]","startTime":2285.192,"endTime":2293.278,"body":"and losing fat in very small margins, and your"},{"speaker":"[Bryan]","startTime":2293.318,"endTime":2297.301,"body":"body weight could stay more or less"},{"speaker":"[Bryan]","startTime":2293.318,"endTime":2297.301,"body":"the same. What are your thoughts on this?"},{"speaker":"[Aaron Straker]","startTime":2298.277,"endTime":2303.26,"body":"Yeah, I mean, I hope that I"},{"speaker":"[Aaron Straker]","startTime":2298.277,"endTime":2303.26,"body":"wasn't kind of making it seem like it's impossible."},{"speaker":"[Aaron Straker]","startTime":2303.28,"endTime":2307.303,"body":"I have a client who will be"},{"speaker":"[Aaron Straker]","startTime":2303.28,"endTime":2307.303,"body":"wrapping up together shortly and I'm excited"},{"speaker":"[Aaron Straker]","startTime":2307.343,"endTime":2315.247,"body":"to share. Mail. at least mid-40s,"},{"speaker":"[Aaron Straker]","startTime":2307.343,"endTime":2315.247,"body":"potentially late 40s, and our body weight hasn't"},{"speaker":"[Aaron Straker]","startTime":2315.267,"endTime":2318.649,"body":"changed that much in the year"},{"speaker":"[Aaron Straker]","startTime":2315.267,"endTime":2318.649,"body":"plus that we've worked together, but we have"},{"speaker":"[Aaron Straker]","startTime":2318.769,"endTime":2322.972,"body":"very different day one and,"},{"speaker":"[Aaron Straker]","startTime":2318.769,"endTime":2322.972,"body":"you know, ending photos, and I am excited for"},{"speaker":"[Aaron Straker]","startTime":2323.012,"endTime":2327.134,"body":"that. However, if you just"},{"speaker":"[Aaron Straker]","startTime":2323.012,"endTime":2327.134,"body":"notice what I said, it's been over a year."},{"speaker":"[Aaron Straker]","startTime":2327.475,"endTime":2332.318,"body":"So it's just... It's... I can't"},{"speaker":"[Aaron Straker]","startTime":2327.475,"endTime":2332.318,"body":"even say relatively. It's objectively very,"},{"speaker":"[Aaron Straker]","startTime":2332.338,"endTime":2341.683,"body":"very slow. In my kind of opinion..."},{"speaker":"[Aaron Straker]","startTime":2332.338,"endTime":2341.683,"body":"It's very, very slow for the effort as opposed"},{"speaker":"[Aaron Straker]","startTime":2341.723,"endTime":2346.467,"body":"to spending, let's say eight"},{"speaker":"[Aaron Straker]","startTime":2341.723,"endTime":2346.467,"body":"weeks or even 12 weeks dedicated putting on"},{"speaker":"[Aaron Straker]","startTime":2346.527,"endTime":2351.391,"body":"weight and then another eight"},{"speaker":"[Aaron Straker]","startTime":2346.527,"endTime":2351.391,"body":"or 12 dedicated like losing weight. You will"},{"speaker":"[Aaron Straker]","startTime":2351.411,"endTime":2355.774,"body":"have those changes generally"},{"speaker":"[Aaron Straker]","startTime":2351.411,"endTime":2355.774,"body":"much faster as opposed to spending a year,"},{"speaker":"[Aaron Straker]","startTime":2356.275,"endTime":2356.355,"body":"you"},{"speaker":"[Bryan]","startTime":2356.306,"endTime":2358.346,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2356.375,"endTime":2357.676,"body":"know, re-comping sort of thing."},{"speaker":"[Bryan]","startTime":2358.426,"endTime":2363.589,"body":"Yeah, yeah, for sure. I feel like on"},{"speaker":"[Bryan]","startTime":2358.426,"endTime":2363.589,"body":"one side of the spectrum, you have that, you"},{"speaker":"[Bryan]","startTime":2363.609,"endTime":2366.87,"body":"know, oh, you could do body recamp"},{"speaker":"[Bryan]","startTime":2363.609,"endTime":2366.87,"body":"comp and your body could stay, body weight"},{"speaker":"[Bryan]","startTime":2366.89,"endTime":2370.371,"body":"could stay the same, but I think it"},{"speaker":"[Bryan]","startTime":2366.89,"endTime":2370.371,"body":"would be prudent for us to also talk about"},{"speaker":"[Bryan]","startTime":2370.411,"endTime":2376.574,"body":"the idea of the dreamer bulk or the"},{"speaker":"[Bryan]","startTime":2370.411,"endTime":2376.574,"body":"excessive bulk or bare mode or whatever you"},{"speaker":"[Bryan]","startTime":2376.594,"endTime":2380.936,"body":"wanna call it, because this is something,"},{"speaker":"[Bryan]","startTime":2376.594,"endTime":2380.936,"body":"you know, we've touched on over the course"},{"speaker":"[Bryan]","startTime":2381.056,"endTime":2385.994,"body":"of the time with this podcast, and"},{"speaker":"[Bryan]","startTime":2381.056,"endTime":2385.994,"body":"I think we have similar opinions on it. But"},{"speaker":"[Bryan]","startTime":2386.074,"endTime":2389.836,"body":"it is like really interesting to me"},{"speaker":"[Bryan]","startTime":2386.074,"endTime":2389.836,"body":"that, you know, as you go through this, and"},{"speaker":"[Bryan]","startTime":2389.856,"endTime":2395.54,"body":"I've rubbed shoulders with a number"},{"speaker":"[Bryan]","startTime":2389.856,"endTime":2395.54,"body":"of the top people in this industry, it really"},{"speaker":"[Bryan]","startTime":2395.58,"endTime":2400.003,"body":"seems like when you talk about, Hey,"},{"speaker":"[Bryan]","startTime":2395.58,"endTime":2400.003,"body":"in your first three to five years of training,"},{"speaker":"[Bryan]","startTime":2400.083,"endTime":2405.147,"body":"did you just go fucking ham on some"},{"speaker":"[Bryan]","startTime":2400.083,"endTime":2405.147,"body":"food and end up a little larger than you wanted?"},{"speaker":"[Bryan]","startTime":2405.867,"endTime":2409.19,"body":"And even though everyone now backtracks"},{"speaker":"[Bryan]","startTime":2405.867,"endTime":2409.19,"body":"and it's like, no, you don't have to do that."},{"speaker":"[Bryan]","startTime":2409.23,"endTime":2413.292,"body":"Like you really, you, you can do it"},{"speaker":"[Bryan]","startTime":2409.23,"endTime":2413.292,"body":"slow and blah, blah. It seems like everybody"},{"speaker":"[Bryan]","startTime":2413.332,"endTime":2419.798,"body":"that got big did it. through getting"},{"speaker":"[Bryan]","startTime":2413.332,"endTime":2419.798,"body":"really big at some point. And so I have this"},{"speaker":"[Bryan]","startTime":2419.838,"endTime":2423.701,"body":"question a lot, like in DMs and stuff,"},{"speaker":"[Bryan]","startTime":2419.838,"endTime":2423.701,"body":"people always ask me like, hey, can I get big"},{"speaker":"[Bryan]","startTime":2423.741,"endTime":2428.045,"body":"doing this like really slow progression"},{"speaker":"[Bryan]","startTime":2423.741,"endTime":2428.045,"body":"like science says, or do I need to do a dreamer"},{"speaker":"[Bryan]","startTime":2428.065,"endTime":2432.649,"body":"balk type thing? And my response is"},{"speaker":"[Bryan]","startTime":2428.065,"endTime":2432.649,"body":"usually, hey, if you're in the first three"},{"speaker":"[Bryan]","startTime":2432.669,"endTime":2437.013,"body":"years of your training, like you probably"},{"speaker":"[Bryan]","startTime":2432.669,"endTime":2437.013,"body":"should just go get it and eat big and live"},{"speaker":"[Bryan]","startTime":2437.053,"endTime":2441.517,"body":"big, and you can always lose that fat"},{"speaker":"[Bryan]","startTime":2437.053,"endTime":2441.517,"body":"later. So where do you kind of stand on that"},{"speaker":"[Bryan]","startTime":2441.557,"endTime":2441.997,"body":"at the moment?"},{"speaker":"[Aaron Straker]","startTime":2443.429,"endTime":2449.231,"body":"Yeah, I think the trying to"},{"speaker":"[Aaron Straker]","startTime":2443.429,"endTime":2449.231,"body":"stay too lean is it's hard because obviously"},{"speaker":"[Aaron Straker]","startTime":2449.291,"endTime":2452.792,"body":"like being lean on Instagram"},{"speaker":"[Aaron Straker]","startTime":2449.291,"endTime":2452.792,"body":"and that Influence and stuff is flashy and"},{"speaker":"[Aaron Straker]","startTime":2452.832,"endTime":2457.213,"body":"no one gives a shit about you"},{"speaker":"[Aaron Straker]","startTime":2452.832,"endTime":2457.213,"body":"when you're at 16 body fat and plus that sort"},{"speaker":"[Aaron Straker]","startTime":2457.253,"endTime":2463.856,"body":"of thing But if you're if you"},{"speaker":"[Aaron Straker]","startTime":2457.253,"endTime":2463.856,"body":"actually like want to Be big I think you need"},{"speaker":"[Aaron Straker]","startTime":2464.076,"endTime":2471.523,"body":"dedicated times like Years"},{"speaker":"[Aaron Straker]","startTime":2464.076,"endTime":2471.523,"body":"long at least a year gaining, you know emphasis"},{"speaker":"[Aaron Straker]","startTime":2471.584,"endTime":2480.262,"body":"sort of thing to make noticeable"},{"speaker":"[Aaron Straker]","startTime":2471.584,"endTime":2480.262,"body":"like real decently quantifiable improvements."},{"speaker":"[Aaron Straker]","startTime":2480.782,"endTime":2483.464,"body":"I think when you're trying"},{"speaker":"[Aaron Straker]","startTime":2480.782,"endTime":2483.464,"body":"to just like stay really lean and do the mini"},{"speaker":"[Aaron Straker]","startTime":2483.504,"endTime":2486.786,"body":"cut sort of thing, I mean,"},{"speaker":"[Aaron Straker]","startTime":2483.504,"endTime":2486.786,"body":"maybe if you're like a competitor or something,"},{"speaker":"[Aaron Straker]","startTime":2486.846,"endTime":2491.288,"body":"or maybe you're in your late"},{"speaker":"[Aaron Straker]","startTime":2486.846,"endTime":2491.288,"body":"20s or in your 30s and you're natural and you're"},{"speaker":"[Aaron Straker]","startTime":2491.408,"endTime":2494.83,"body":"near that peak, like that's"},{"speaker":"[Aaron Straker]","startTime":2491.408,"endTime":2494.83,"body":"a different ball game. But if you're still"},{"speaker":"[Aaron Straker]","startTime":2494.85,"endTime":2497.972,"body":"like skinny, you know, and"},{"speaker":"[Aaron Straker]","startTime":2494.85,"endTime":2497.972,"body":"you're like, hey, I want muscle, like it's"},{"speaker":"[Aaron Straker]","startTime":2498.012,"endTime":2505.336,"body":"going to take years of surplus"},{"speaker":"[Aaron Straker]","startTime":2498.012,"endTime":2505.336,"body":"to do that. And I agree, I would do that. Like"},{"speaker":"[Bryan]","startTime":2505.599,"endTime":2505.746,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2505.796,"endTime":2512.595,"body":"I've run. I think of multiple"},{"speaker":"[Aaron Straker]","startTime":2505.796,"endTime":2512.595,"body":"times in my history of running year long plus,"},{"speaker":"[Aaron Straker]","startTime":2513.095,"endTime":2516.24,"body":"like gaining phases to put"},{"speaker":"[Aaron Straker]","startTime":2513.095,"endTime":2516.24,"body":"that size on."},{"speaker":"[Bryan]","startTime":2516.922,"endTime":2521.826,"body":"Yeah, I think when I look at my own"},{"speaker":"[Bryan]","startTime":2516.922,"endTime":2521.826,"body":"story, there were two periods where I let my"},{"speaker":"[Bryan]","startTime":2521.866,"endTime":2528.913,"body":"body weight get up really big for me,"},{"speaker":"[Bryan]","startTime":2521.866,"endTime":2528.913,"body":"what I felt like was big. And both periods"},{"speaker":"[Bryan]","startTime":2529.093,"endTime":2534.518,"body":"correlated to huge increases in muscle"},{"speaker":"[Bryan]","startTime":2529.093,"endTime":2534.518,"body":"at the end of the day. So back in college,"},{"speaker":"[Bryan]","startTime":2535.038,"endTime":2540.984,"body":"I've talked about this, I went to college"},{"speaker":"[Bryan]","startTime":2535.038,"endTime":2540.984,"body":"freshman year at 170 pounds and by Christmas"},{"speaker":"[Bryan]","startTime":2541.064,"endTime":2547.055,"body":"break, I was 200. So I gained 30 pounds"},{"speaker":"[Bryan]","startTime":2541.064,"endTime":2547.055,"body":"in four months and it wasn't great weight."},{"speaker":"[Bryan]","startTime":2547.595,"endTime":2554.697,"body":"But once I cut it off, I was 185 and"},{"speaker":"[Bryan]","startTime":2547.595,"endTime":2554.697,"body":"I was just as lean as I was at 170. And I know"},{"speaker":"[Bryan]","startTime":2554.717,"endTime":2557.938,"body":"there's like a lot of things going"},{"speaker":"[Bryan]","startTime":2554.717,"endTime":2557.938,"body":"on there. Like, you know, I'm going through"},{"speaker":"[Bryan]","startTime":2557.998,"endTime":2563.74,"body":"puberty and like there's just there's"},{"speaker":"[Bryan]","startTime":2557.998,"endTime":2563.74,"body":"tons of testosterone and hormonal pieces happening."},{"speaker":"[Bryan]","startTime":2564.16,"endTime":2568.701,"body":"But that was for sure the most muscle"},{"speaker":"[Bryan]","startTime":2564.16,"endTime":2568.701,"body":"I've ever gained in a small period of time"},{"speaker":"[Bryan]","startTime":2569.361,"endTime":2577.585,"body":"in my entire life. And then second,"},{"speaker":"[Bryan]","startTime":2569.361,"endTime":2577.585,"body":"when we got into CrossFit, I went up to 212,"},{"speaker":"[Bryan]","startTime":2579.085,"endTime":2579.466,"body":"maybe 213."},{"speaker":"[Bryan]","startTime":2583.307,"endTime":2588.13,"body":"And that correlated with the period"},{"speaker":"[Bryan]","startTime":2583.307,"endTime":2588.13,"body":"of time where I gained the most strength. And"},{"speaker":"[Bryan]","startTime":2588.27,"endTime":2594.253,"body":"I don't know if I gained a ton of muscle"},{"speaker":"[Bryan]","startTime":2588.27,"endTime":2594.253,"body":"during that time per se, but it really provided"},{"speaker":"[Bryan]","startTime":2594.313,"endTime":2599.663,"body":"cushion that I needed to. get better"},{"speaker":"[Bryan]","startTime":2594.313,"endTime":2599.663,"body":"at the skills of movement. And so at that time"},{"speaker":"[Bryan]","startTime":2599.703,"endTime":2603.585,"body":"in my life, it served that purpose."},{"speaker":"[Bryan]","startTime":2599.703,"endTime":2603.585,"body":"But I do think, you know, there definitely"},{"speaker":"[Bryan]","startTime":2603.625,"endTime":2608.008,"body":"are times where we're doing that kind"},{"speaker":"[Bryan]","startTime":2603.625,"endTime":2608.008,"body":"of dreamer like, Hey, yo, bulk it up, YOLO."},{"speaker":"[Bryan]","startTime":2608.868,"endTime":2611.129,"body":"That's, that's something relevant."},{"speaker":"[Aaron Straker]","startTime":2615.077,"endTime":2619.699,"body":"Yeah, and I mean, not to turn"},{"speaker":"[Aaron Straker]","startTime":2615.077,"endTime":2619.699,"body":"it too much into an episode on that, but I"},{"speaker":"[Aaron Straker]","startTime":2619.739,"endTime":2623.841,"body":"feel like there's benefits"},{"speaker":"[Aaron Straker]","startTime":2619.739,"endTime":2623.841,"body":"past just the muscle that comes on because"},{"speaker":"[Aaron Straker]","startTime":2623.861,"endTime":2628.863,"body":"what it does is it gives you"},{"speaker":"[Aaron Straker]","startTime":2623.861,"endTime":2628.863,"body":"an extended prolonged period away from a low"},{"speaker":"[Aaron Straker]","startTime":2628.883,"endTime":2633.625,"body":"calorie, low energy availability"},{"speaker":"[Aaron Straker]","startTime":2628.883,"endTime":2633.625,"body":"environment. And in many cases, if you were"},{"speaker":"[Aaron Straker]","startTime":2633.685,"endTime":2637.167,"body":"someone who tried to stay lean"},{"speaker":"[Aaron Straker]","startTime":2633.685,"endTime":2637.167,"body":"for too long and that sort of thing, you can"},{"speaker":"[Aaron Straker]","startTime":2637.207,"endTime":2641.649,"body":"correct a lot of those adaptations"},{"speaker":"[Aaron Straker]","startTime":2637.207,"endTime":2641.649,"body":"that had taken place from that. And then when"},{"speaker":"[Aaron Straker]","startTime":2641.669,"endTime":2645.871,"body":"you do go to diet the next"},{"speaker":"[Aaron Straker]","startTime":2641.669,"endTime":2645.871,"body":"time, you're in a much better place. like hormonally"},{"speaker":"[Aaron Straker]","startTime":2646.252,"endTime":2652.018,"body":"from an appetite regulation,"},{"speaker":"[Aaron Straker]","startTime":2646.252,"endTime":2652.018,"body":"ghrelin signaling, I don't know, I can't think"},{"speaker":"[Aaron Straker]","startTime":2652.058,"endTime":2653.059,"body":"of the other one, ghrelin,"},{"speaker":"[Bryan]","startTime":2653.063,"endTime":2653.509,"body":"Lepton."},{"speaker":"[Aaron Straker]","startTime":2653.179,"endTime":2654.08,"body":"leptin signaling."},{"speaker":"[Bryan]","startTime":2654.057,"endTime":2654.219,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2655.081,"endTime":2659.726,"body":"And it's just, you'll find"},{"speaker":"[Aaron Straker]","startTime":2655.081,"endTime":2659.726,"body":"a diet easier when you're starting from a place"},{"speaker":"[Aaron Straker]","startTime":2659.746,"endTime":2664.972,"body":"that's very, very far and months"},{"speaker":"[Aaron Straker]","startTime":2659.746,"endTime":2664.972,"body":"away from any kind of calorically restrained"},{"speaker":"[Aaron Straker]","startTime":2665.012,"endTime":2665.392,"body":"intake."},{"speaker":"[Bryan]","startTime":2666.246,"endTime":2670.688,"body":"Yeah, and it just is obvious, but it"},{"speaker":"[Bryan]","startTime":2666.246,"endTime":2670.688,"body":"ensures you're in a surplus. Like sometimes"},{"speaker":"[Bryan]","startTime":2670.728,"endTime":2674.229,"body":"you get people that are, you know,"},{"speaker":"[Bryan]","startTime":2670.728,"endTime":2674.229,"body":"towing that line like, oh, I'm just 300 calories"},{"speaker":"[Bryan]","startTime":2674.269,"endTime":2679.411,"body":"above maintenance. And then, you know,"},{"speaker":"[Bryan]","startTime":2674.269,"endTime":2679.411,"body":"some days they're not 300 calories above and"},{"speaker":"[Bryan]","startTime":2679.431,"endTime":2685.054,"body":"they're 100 or 200 below, depending"},{"speaker":"[Bryan]","startTime":2679.431,"endTime":2685.054,"body":"on their activity levels. And just being in"},{"speaker":"[Bryan]","startTime":2685.134,"endTime":2690.456,"body":"dreamer bulk mode, like a thousand"},{"speaker":"[Bryan]","startTime":2685.134,"endTime":2690.456,"body":"plus calories or whatever it is, excess per"},{"speaker":"[Bryan]","startTime":2690.496,"endTime":2696.199,"body":"week or per day rather. that, uh, that"},{"speaker":"[Bryan]","startTime":2690.496,"endTime":2696.199,"body":"just ensures that you're in a surplus and there"},{"speaker":"[Bryan]","startTime":2696.28,"endTime":2700.133,"body":"is no doubt that you're having anabolism"},{"speaker":"[Bryan]","startTime":2696.28,"endTime":2700.133,"body":"occur at all times."},{"speaker":"[Aaron Straker]","startTime":2703.441,"endTime":2710.025,"body":"Um, on the back end of the"},{"speaker":"[Aaron Straker]","startTime":2703.441,"endTime":2710.025,"body":"gaining weight one, if there is a really good"},{"speaker":"[Aaron Straker]","startTime":2710.105,"endTime":2717.569,"body":"published research, it's from"},{"speaker":"[Aaron Straker]","startTime":2710.105,"endTime":2717.569,"body":"Eric Helms and Alan Aragon on rates of gain"},{"speaker":"[Aaron Straker]","startTime":2718.67,"endTime":2722.953,"body":"in natural bodybuilders. And"},{"speaker":"[Aaron Straker]","startTime":2718.67,"endTime":2722.953,"body":"that's actually a part of the information that"},{"speaker":"[Aaron Straker]","startTime":2723.013,"endTime":2727.095,"body":"I use to build the fat loss"},{"speaker":"[Aaron Straker]","startTime":2723.013,"endTime":2727.095,"body":"and muscle gain models. So that is out there"},{"speaker":"[Aaron Straker]","startTime":2727.115,"endTime":2734.006,"body":"to help you kind of steer."},{"speaker":"[Aaron Straker]","startTime":2727.115,"endTime":2734.006,"body":"the direction in quantification of like a amount"},{"speaker":"[Aaron Straker]","startTime":2734.046,"endTime":2738.301,"body":"of rates of gain, I should"},{"speaker":"[Aaron Straker]","startTime":2734.046,"endTime":2738.301,"body":"say. The last thing I wanted to touch on with"},{"speaker":"[Aaron Straker]","startTime":2738.341,"endTime":2742.243,"body":"the gaining weight, and this"},{"speaker":"[Aaron Straker]","startTime":2738.341,"endTime":2742.243,"body":"one, honestly, being fully transparent is a"},{"speaker":"[Aaron Straker]","startTime":2742.303,"endTime":2748.966,"body":"newer for me. The gaining weight"},{"speaker":"[Aaron Straker]","startTime":2742.303,"endTime":2748.966,"body":"versus via muscle protein synthesis signaling"},{"speaker":"[Aaron Straker]","startTime":2749.006,"endTime":2754.309,"body":"via training versus pushing"},{"speaker":"[Aaron Straker]","startTime":2749.006,"endTime":2754.309,"body":"food. So I feel like something that so many"},{"speaker":"[Aaron Straker]","startTime":2754.349,"endTime":2760.172,"body":"people do, especially the younger"},{"speaker":"[Aaron Straker]","startTime":2754.349,"endTime":2760.172,"body":"guys, is calories go super, super high. I'm"},{"speaker":"[Aaron Straker]","startTime":2760.232,"endTime":2764.914,"body":"gaining on 5,000 calories per"},{"speaker":"[Aaron Straker]","startTime":2760.232,"endTime":2764.914,"body":"day, 6,000 calories per day sort of thing."},{"speaker":"[Aaron Straker]","startTime":2766.395,"endTime":2772.097,"body":"will allow that your... Obviously"},{"speaker":"[Aaron Straker]","startTime":2766.395,"endTime":2772.097,"body":"it's going to push your weight up. I can't"},{"speaker":"[Aaron Straker]","startTime":2772.157,"endTime":2775.759,"body":"confidently say that I think"},{"speaker":"[Aaron Straker]","startTime":2772.157,"endTime":2775.759,"body":"the partitioning is going to be the best and"},{"speaker":"[Aaron Straker]","startTime":2775.799,"endTime":2783.122,"body":"it also allows you more slack"},{"speaker":"[Aaron Straker]","startTime":2775.799,"endTime":2783.122,"body":"with suboptimal and... I don't want to use"},{"speaker":"[Aaron Straker]","startTime":2783.162,"endTime":2786.263,"body":"the word suboptimal in the"},{"speaker":"[Aaron Straker]","startTime":2783.162,"endTime":2786.263,"body":"wrong context, but like lackluster training."},{"speaker":"[Aaron Straker]","startTime":2786.283,"endTime":2790.41,"body":"That's a much better term."},{"speaker":"[Aaron Straker]","startTime":2786.283,"endTime":2790.41,"body":"Lackluster training. Or you can take the approach"},{"speaker":"[Aaron Straker]","startTime":2790.45,"endTime":2793.413,"body":"of like really, really dialing"},{"speaker":"[Aaron Straker]","startTime":2790.45,"endTime":2793.413,"body":"and training, make sure you're training like"},{"speaker":"[Aaron Straker]","startTime":2793.573,"endTime":2798.398,"body":"really, really adequately providing"},{"speaker":"[Aaron Straker]","startTime":2793.573,"endTime":2798.398,"body":"very good stimulus and that sort of thing."},{"speaker":"[Aaron Straker]","startTime":2798.418,"endTime":2802.682,"body":"And then you can use those"},{"speaker":"[Aaron Straker]","startTime":2798.418,"endTime":2802.682,"body":"large, you know, NPS signaling of the training"},{"speaker":"[Aaron Straker]","startTime":2803.302,"endTime":2808.027,"body":"to drive the weight gain. Obviously,"},{"speaker":"[Aaron Straker]","startTime":2803.302,"endTime":2808.027,"body":"you still need a calorie surplus, but you do"},{"speaker":"[Aaron Straker]","startTime":2808.087,"endTime":2813.312,"body":"not need nearly the degree"},{"speaker":"[Aaron Straker]","startTime":2808.087,"endTime":2813.312,"body":"of the 5,000, 6,000 calories"},{"speaker":"[Bryan]","startTime":2813.042,"endTime":2814.704,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2813.352,"endTime":2813.852,"body":"sort of thing."},{"speaker":"[Bryan]","startTime":2814.724,"endTime":2819.389,"body":"I think one thing relevant here that"},{"speaker":"[Bryan]","startTime":2814.724,"endTime":2819.389,"body":"I don't know if all of our listeners know is"},{"speaker":"[Bryan]","startTime":2820.831,"endTime":2827.439,"body":"the MPS stimulation can only happen"},{"speaker":"[Bryan]","startTime":2820.831,"endTime":2827.439,"body":"every three to five hours or whatever it is."},{"speaker":"[Bryan]","startTime":2828.06,"endTime":2832.616,"body":"And so... Back in the day when I was"},{"speaker":"[Bryan]","startTime":2828.06,"endTime":2832.616,"body":"dream rebalancing, I was just thinking the"},{"speaker":"[Bryan]","startTime":2832.696,"endTime":2837.079,"body":"more protein I get, the more often"},{"speaker":"[Bryan]","startTime":2832.696,"endTime":2837.079,"body":"the better. And so, you know, 10 times a day,"},{"speaker":"[Bryan]","startTime":2837.159,"endTime":2840.801,"body":"I try to get myself like a bolus of"},{"speaker":"[Bryan]","startTime":2837.159,"endTime":2840.801,"body":"protein or something along those lines. But"},{"speaker":"[Bryan]","startTime":2840.841,"endTime":2848.226,"body":"literally when you fill up your bucket"},{"speaker":"[Bryan]","startTime":2840.841,"endTime":2848.226,"body":"of MPS, you can't stimulate muscle protein"},{"speaker":"[Bryan]","startTime":2848.246,"endTime":2853.11,"body":"synthesis again until that bucket sort"},{"speaker":"[Bryan]","startTime":2848.246,"endTime":2853.11,"body":"of like slowly drips out. And then you're more"},{"speaker":"[Bryan]","startTime":2853.13,"endTime":2859.417,"body":"or less back at baseline. It's called"},{"speaker":"[Bryan]","startTime":2853.13,"endTime":2859.417,"body":"the refractory period, right? And so, um, I'm"},{"speaker":"[Bryan]","startTime":2859.437,"endTime":2860.275,"body":"pretty sure that's the term."},{"speaker":"[Aaron Straker]","startTime":2861.161,"endTime":2863.113,"body":"always just heard of it as"},{"speaker":"[Aaron Straker]","startTime":2861.161,"endTime":2863.113,"body":"the muscle full effect."},{"speaker":"[Bryan]","startTime":2864.078,"endTime":2867.199,"body":"Well, refractory period is the period"},{"speaker":"[Bryan]","startTime":2864.078,"endTime":2867.199,"body":"as it depletes and"},{"speaker":"[Aaron Straker]","startTime":2867.526,"endTime":2867.79,"body":"Oh yeah,"},{"speaker":"[Bryan]","startTime":2868.04,"endTime":2868.34,"body":"then"},{"speaker":"[Aaron Straker]","startTime":2868.095,"endTime":2868.319,"body":"sorry."},{"speaker":"[Bryan]","startTime":2868.36,"endTime":2873.383,"body":"before you can refill it again. And"},{"speaker":"[Bryan]","startTime":2868.36,"endTime":2873.383,"body":"so once it's the muscle full effect and you're"},{"speaker":"[Bryan]","startTime":2873.423,"endTime":2876.625,"body":"full, then you have to wait for this"},{"speaker":"[Bryan]","startTime":2873.423,"endTime":2876.625,"body":"refractory period to take place before you"},{"speaker":"[Bryan]","startTime":2876.645,"endTime":2882.789,"body":"can fill it up again. And so literally,"},{"speaker":"[Bryan]","startTime":2876.645,"endTime":2882.789,"body":"if you're eating every two hours, the second"},{"speaker":"[Bryan]","startTime":2882.809,"endTime":2887.829,"body":"dose of protein is not. stimulating"},{"speaker":"[Bryan]","startTime":2882.809,"endTime":2887.829,"body":"MPS. It might be doing other things for your"},{"speaker":"[Bryan]","startTime":2887.849,"endTime":2893.336,"body":"body, organs, tissues, skin, things"},{"speaker":"[Bryan]","startTime":2887.849,"endTime":2893.336,"body":"like this, but it's not necessarily doing MPS."},{"speaker":"[Bryan]","startTime":2893.376,"endTime":2897.922,"body":"And so having four meals a day or five"},{"speaker":"[Bryan]","startTime":2893.376,"endTime":2897.922,"body":"meals a day is probably better than having"},{"speaker":"[Bryan]","startTime":2897.962,"endTime":2900.986,"body":"eight to 10 meals a day. And so that's"},{"speaker":"[Bryan]","startTime":2897.962,"endTime":2900.986,"body":"probably worth noting as well."},{"speaker":"[Aaron Straker]","startTime":2902.461,"endTime":2908.964,"body":"Yeah, if you're a male, let's"},{"speaker":"[Aaron Straker]","startTime":2902.461,"endTime":2908.964,"body":"say north of like 165 pounds, or I mean, I"},{"speaker":"[Aaron Straker]","startTime":2908.984,"endTime":2914.808,"body":"could say female north of 165"},{"speaker":"[Aaron Straker]","startTime":2908.984,"endTime":2914.808,"body":"pounds looking to gain, generally going with"},{"speaker":"[Aaron Straker]","startTime":2914.828,"endTime":2920.451,"body":"a minimum of 25 grams of protein"},{"speaker":"[Aaron Straker]","startTime":2914.828,"endTime":2920.451,"body":"per each serving or per each bolus, I would"},{"speaker":"[Aaron Straker]","startTime":2920.491,"endTime":2924.933,"body":"say, is I believe what the"},{"speaker":"[Aaron Straker]","startTime":2920.491,"endTime":2924.933,"body":"research showed kind of maximally stimulates"},{"speaker":"[Aaron Straker]","startTime":2925.394,"endTime":2927.655,"body":"the muscle protein synthesis"},{"speaker":"[Aaron Straker]","startTime":2925.394,"endTime":2927.655,"body":"via each..."},{"speaker":"[Aaron Straker]","startTime":2931.981,"endTime":2935.162,"body":"Of course, over that like four"},{"speaker":"[Aaron Straker]","startTime":2931.981,"endTime":2935.162,"body":"to five times per day. Obviously, if you're"},{"speaker":"[Aaron Straker]","startTime":2935.182,"endTime":2939.085,"body":"like 110 pounds or smaller,"},{"speaker":"[Aaron Straker]","startTime":2935.182,"endTime":2939.085,"body":"that can be relatively smaller. I would say"},{"speaker":"[Aaron Straker]","startTime":2939.165,"endTime":2943.407,"body":"aim for like 20, but that's"},{"speaker":"[Aaron Straker]","startTime":2939.165,"endTime":2943.407,"body":"a generally pretty solid rule of thumb. As"},{"speaker":"[Aaron Straker]","startTime":2943.447,"endTime":2947.969,"body":"opposed to having 90 grams"},{"speaker":"[Aaron Straker]","startTime":2943.447,"endTime":2947.969,"body":"of protein with dinner, but only like eight"},{"speaker":"[Aaron Straker]","startTime":2947.989,"endTime":2951.391,"body":"grams of protein and via like"},{"speaker":"[Aaron Straker]","startTime":2947.989,"endTime":2951.391,"body":"a yogurt or something like that in the morning,"},{"speaker":"[Aaron Straker]","startTime":2952.091,"endTime":2953.672,"body":"that is suboptimal there."},{"speaker":"[Aaron Straker]","startTime":2957.041,"endTime":2959.883,"body":"Okay, so we covered pretty..."},{"speaker":"[Aaron Straker]","startTime":2957.041,"endTime":2959.883,"body":"number three, pretty good. Moving into number"},{"speaker":"[Aaron Straker]","startTime":2959.923,"endTime":2963.425,"body":"four, which is kind of relative"},{"speaker":"[Aaron Straker]","startTime":2959.923,"endTime":2963.425,"body":"to what we were just talking about, your appetite"},{"speaker":"[Aaron Straker]","startTime":2963.545,"endTime":2968.849,"body":"is still present. So in the..."},{"speaker":"[Aaron Straker]","startTime":2963.545,"endTime":2968.849,"body":"it's a bit of a semantics in the title, but"},{"speaker":"[Aaron Straker]","startTime":2968.869,"endTime":2972.932,"body":"we said, you know, five signs"},{"speaker":"[Aaron Straker]","startTime":2968.869,"endTime":2972.932,"body":"you're making good gains. If you're really,"},{"speaker":"[Aaron Straker]","startTime":2972.972,"endTime":2976.514,"body":"really full and your body does"},{"speaker":"[Aaron Straker]","startTime":2972.972,"endTime":2976.514,"body":"not want any more food and you're just like"},{"speaker":"[Aaron Straker]","startTime":2976.635,"endTime":2982.038,"body":"force feeding yourself, the"},{"speaker":"[Aaron Straker]","startTime":2976.635,"endTime":2982.038,"body":"odds are you are going to be pushing into territory"},{"speaker":"[Aaron Straker]","startTime":2982.078,"endTime":2986.39,"body":"where your partitioning ratio"},{"speaker":"[Aaron Straker]","startTime":2982.078,"endTime":2986.39,"body":"starts working against you. and your body fat"},{"speaker":"[Aaron Straker]","startTime":2986.53,"endTime":2991.415,"body":"is starting to increase at"},{"speaker":"[Aaron Straker]","startTime":2986.53,"endTime":2991.415,"body":"kind of an exponential rate. So if you still"},{"speaker":"[Aaron Straker]","startTime":2991.455,"endTime":2996.34,"body":"have a good appetite, you're"},{"speaker":"[Aaron Straker]","startTime":2991.455,"endTime":2996.34,"body":"probably not going to be starving, but being"},{"speaker":"[Aaron Straker]","startTime":2996.36,"endTime":3000.164,"body":"like satiated and not force"},{"speaker":"[Aaron Straker]","startTime":2996.36,"endTime":3000.164,"body":"feeding yourself at the end of the night where"},{"speaker":"[Aaron Straker]","startTime":3000.184,"endTime":3005.95,"body":"you feel disgusting is a very,"},{"speaker":"[Aaron Straker]","startTime":3000.184,"endTime":3005.95,"body":"very positive sign there, assuming that numbers"},{"speaker":"[Aaron Straker]","startTime":3006.13,"endTime":3008.372,"body":"one through three are already"},{"speaker":"[Aaron Straker]","startTime":3006.13,"endTime":3008.372,"body":"all in order."},{"speaker":"[Bryan]","startTime":3009.594,"endTime":3013.075,"body":"Yeah, I don't have too much to add"},{"speaker":"[Bryan]","startTime":3009.594,"endTime":3013.075,"body":"on this one. I feel like we kind of hammered"},{"speaker":"[Bryan]","startTime":3013.095,"endTime":3016.115,"body":"a lot of this one through the prior"},{"speaker":"[Bryan]","startTime":3013.095,"endTime":3016.115,"body":"section on gaining weight. They kind of bleed"},{"speaker":"[Bryan]","startTime":3016.155,"endTime":3022.697,"body":"together a little bit. But maybe it's"},{"speaker":"[Bryan]","startTime":3016.155,"endTime":3022.697,"body":"worth mentioning that the studies on circadian"},{"speaker":"[Bryan]","startTime":3022.757,"endTime":3028.939,"body":"rhythm seem to show that biasing more"},{"speaker":"[Bryan]","startTime":3022.757,"endTime":3028.939,"body":"of your food to earlier in the day is going"},{"speaker":"[Bryan]","startTime":3028.979,"endTime":3033.06,"body":"to allow that food to be used much"},{"speaker":"[Bryan]","startTime":3028.979,"endTime":3033.06,"body":"more effectively. And so yeah, you know, avoiding"},{"speaker":"[Bryan]","startTime":3033.1,"endTime":3037.241,"body":"cramming food at the end of the day"},{"speaker":"[Bryan]","startTime":3033.1,"endTime":3037.241,"body":"for sure, but also making sure that you're."},{"speaker":"[Bryan]","startTime":3037.882,"endTime":3042.928,"body":"eating when you wake up, you're having"},{"speaker":"[Bryan]","startTime":3037.882,"endTime":3042.928,"body":"a big bolus of protein in the morning, carbohydrates,"},{"speaker":"[Bryan]","startTime":3042.988,"endTime":3046.633,"body":"good complex stuff to get you moving"},{"speaker":"[Bryan]","startTime":3042.988,"endTime":3046.633,"body":"through the day. And then you feel like you"},{"speaker":"[Bryan]","startTime":3046.653,"endTime":3050.959,"body":"knock, if you can knock out a thousand"},{"speaker":"[Bryan]","startTime":3046.653,"endTime":3050.959,"body":"of your 4,000 calories or whatever it is in"},{"speaker":"[Bryan]","startTime":3051.42,"endTime":3055.325,"body":"the morning, then it just feels a little"},{"speaker":"[Bryan]","startTime":3051.42,"endTime":3055.325,"body":"less daunting to go through the rest of your"},{"speaker":"[Bryan]","startTime":3055.345,"endTime":3055.505,"body":"day."},{"speaker":"[Aaron Straker]","startTime":3057.373,"endTime":3062.156,"body":"Yeah, the one kind of the play"},{"speaker":"[Aaron Straker]","startTime":3057.373,"endTime":3062.156,"body":"devil's advocate, if you're an evening trainer,"},{"speaker":"[Bryan]","startTime":3062.72,"endTime":3062.972,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":3063.096,"endTime":3065.918,"body":"you want to train, you want"},{"speaker":"[Aaron Straker]","startTime":3063.096,"endTime":3065.918,"body":"to eat around when you're training, like you"},{"speaker":"[Aaron Straker]","startTime":3065.938,"endTime":3070.141,"body":"want that pre and post workout"},{"speaker":"[Aaron Straker]","startTime":3065.938,"endTime":3070.141,"body":"meal. But let's say you're a midday trainer"},{"speaker":"[Aaron Straker]","startTime":3070.181,"endTime":3075.524,"body":"or something like that, the"},{"speaker":"[Aaron Straker]","startTime":3070.181,"endTime":3075.524,"body":"research and partitioning of calories, carbohydrates"},{"speaker":"[Aaron Straker]","startTime":3075.564,"endTime":3080.387,"body":"specifically, blood glucose"},{"speaker":"[Aaron Straker]","startTime":3075.564,"endTime":3080.387,"body":"levels and stuff do favor more feeding earlier"},{"speaker":"[Aaron Straker]","startTime":3080.427,"endTime":3081.988,"body":"in the day as opposed to the"},{"speaker":"[Aaron Straker]","startTime":3080.427,"endTime":3081.988,"body":"opposite."},{"speaker":"[Bryan]","startTime":3082.71,"endTime":3086.491,"body":"Yeah, you may actually be familiar"},{"speaker":"[Bryan]","startTime":3082.71,"endTime":3086.491,"body":"with this study. I heard about it relatively"},{"speaker":"[Bryan]","startTime":3086.551,"endTime":3092.952,"body":"recently. They actually found that"},{"speaker":"[Bryan]","startTime":3086.551,"endTime":3092.952,"body":"by eating, there was either no breakfast or"},{"speaker":"[Bryan]","startTime":3092.992,"endTime":3098.394,"body":"a small breakfast, it had negative"},{"speaker":"[Bryan]","startTime":3092.992,"endTime":3098.394,"body":"mitigating impacts on your performance in your"},{"speaker":"[Bryan]","startTime":3098.414,"endTime":3104.556,"body":"workout in the evening. So they took"},{"speaker":"[Bryan]","startTime":3098.414,"endTime":3104.556,"body":"people that either had a small or no breakfast,"},{"speaker":"[Bryan]","startTime":3104.616,"endTime":3108.997,"body":"I can't remember, and they made up"},{"speaker":"[Bryan]","startTime":3104.616,"endTime":3108.997,"body":"those calories at lunch and snack. So they"},{"speaker":"[Bryan]","startTime":3109.017,"endTime":3113.178,"body":"had like a 12 PM and a 3 PM and They"},{"speaker":"[Bryan]","startTime":3109.017,"endTime":3113.178,"body":"had the same calories, whether it was like"},{"speaker":"[Bryan]","startTime":3113.238,"endTime":3118.441,"body":"9am, 12pm and 3pm. But some one group"},{"speaker":"[Bryan]","startTime":3113.238,"endTime":3118.441,"body":"just did them at 12 and three and the other"},{"speaker":"[Bryan]","startTime":3118.461,"endTime":3122.143,"body":"group did them between all three hours"},{"speaker":"[Bryan]","startTime":3118.461,"endTime":3122.143,"body":"or something like that. And they found that"},{"speaker":"[Bryan]","startTime":3122.183,"endTime":3127.405,"body":"the group that skipped or didn't have"},{"speaker":"[Bryan]","startTime":3122.183,"endTime":3127.405,"body":"the big breakfast ended up with worse performance"},{"speaker":"[Bryan]","startTime":3127.485,"endTime":3128.405,"body":"in their evening session."},{"speaker":"[Aaron Straker]","startTime":3129.905,"endTime":3134.109,"body":"Wow, I did not see that. That"},{"speaker":"[Aaron Straker]","startTime":3129.905,"endTime":3134.109,"body":"is very interesting. Honestly, if you were"},{"speaker":"[Aaron Straker]","startTime":3134.129,"endTime":3138.574,"body":"to like pop quiz me and put"},{"speaker":"[Aaron Straker]","startTime":3134.129,"endTime":3138.574,"body":"me on the spot there, I would have said no"},{"speaker":"[Aaron Straker]","startTime":3138.834,"endTime":3140.576,"body":"kind of difference and that"},{"speaker":"[Aaron Straker]","startTime":3138.834,"endTime":3140.576,"body":"would have been wrong."},{"speaker":"[Bryan]","startTime":3141.298,"endTime":3145.782,"body":"Yeah, I need to find this. I actually"},{"speaker":"[Bryan]","startTime":3141.298,"endTime":3145.782,"body":"feel like, the funny thing, I feel like I heard"},{"speaker":"[Bryan]","startTime":3145.822,"endTime":3150.186,"body":"this on a cycling podcast, but it was"},{"speaker":"[Bryan]","startTime":3145.822,"endTime":3150.186,"body":"a strength training study, and they were using"},{"speaker":"[Bryan]","startTime":3150.246,"endTime":3154.269,"body":"it to reference, like how even if you're"},{"speaker":"[Bryan]","startTime":3150.246,"endTime":3154.269,"body":"an evening cyclist, you need to be having breakfast,"},{"speaker":"[Bryan]","startTime":3154.289,"endTime":3159.314,"body":"blah, but I'm pretty sure it was a"},{"speaker":"[Bryan]","startTime":3154.289,"endTime":3159.314,"body":"strength training study. I will try to find"},{"speaker":"[Bryan]","startTime":3159.374,"endTime":3161.115,"body":"it. I don't know if I'm gonna be able"},{"speaker":"[Bryan]","startTime":3159.374,"endTime":3161.115,"body":"to."},{"speaker":"[Aaron Straker]","startTime":3164.619,"endTime":3170.464,"body":"Alright, again with that one,"},{"speaker":"[Aaron Straker]","startTime":3164.619,"endTime":3170.464,"body":"I think just to kind of put a bow on an appetite,"},{"speaker":"[Aaron Straker]","startTime":3170.984,"endTime":3177.289,"body":"eating decently spaced meals,"},{"speaker":"[Aaron Straker]","startTime":3170.984,"endTime":3177.289,"body":"you know, generally more is better than fewer"},{"speaker":"[Aaron Straker]","startTime":3177.589,"endTime":3181.112,"body":"once we're... The four to six"},{"speaker":"[Aaron Straker]","startTime":3177.589,"endTime":3181.112,"body":"is the sweet spot for the majority of people."},{"speaker":"[Aaron Straker]","startTime":3181.545,"endTime":3184.427,"body":"Right? Even when I have my"},{"speaker":"[Aaron Straker]","startTime":3181.545,"endTime":3184.427,"body":"busier clients, I'm like, well, we're gonna"},{"speaker":"[Aaron Straker]","startTime":3184.447,"endTime":3188.771,"body":"do a breakfast, lunch, dinner,"},{"speaker":"[Aaron Straker]","startTime":3184.447,"endTime":3188.771,"body":"and we're gonna do a post-workout, you know,"},{"speaker":"[Aaron Straker]","startTime":3188.971,"endTime":3191.913,"body":"shake and some quick, you know,"},{"speaker":"[Aaron Straker]","startTime":3188.971,"endTime":3191.913,"body":"kind of carbs and banana or something like"},{"speaker":"[Aaron Straker]","startTime":3191.933,"endTime":3195.897,"body":"that. Almost anyone can kind"},{"speaker":"[Aaron Straker]","startTime":3191.933,"endTime":3195.897,"body":"of fit that in. Four to six is generally that"},{"speaker":"[Aaron Straker]","startTime":3195.937,"endTime":3202.022,"body":"sweet spot. Two, suboptimal."},{"speaker":"[Aaron Straker]","startTime":3195.937,"endTime":3202.022,"body":"Three, still suboptimal, kind of there. And"},{"speaker":"[Aaron Straker]","startTime":3202.062,"endTime":3206.205,"body":"it helps by just you spacing"},{"speaker":"[Aaron Straker]","startTime":3202.062,"endTime":3206.205,"body":"out, getting consistent kind of feedings in"},{"speaker":"[Aaron Straker]","startTime":3206.326,"endTime":3212.223,"body":"and avoiding really large..."},{"speaker":"[Aaron Straker]","startTime":3206.326,"endTime":3212.223,"body":"meals that are going to digest really slowly"},{"speaker":"[Aaron Straker]","startTime":3212.303,"endTime":3216.167,"body":"probably push your blood glucose"},{"speaker":"[Aaron Straker]","startTime":3212.303,"endTime":3216.167,"body":"way higher than it needs to be, those sorts"},{"speaker":"[Aaron Straker]","startTime":3216.207,"endTime":3216.748,"body":"of things there."},{"speaker":"[Bryan]","startTime":3218.695,"endTime":3221.585,"body":"Yep. I got nothing else to add there"},{"speaker":"[Bryan]","startTime":3218.695,"endTime":3221.585,"body":"if you wanna take us home with number five."},{"speaker":"[Aaron Straker]","startTime":3222.269,"endTime":3227.392,"body":"Let's do it. So, number five,"},{"speaker":"[Aaron Straker]","startTime":3222.269,"endTime":3227.392,"body":"recovering well between repeated training bouts."},{"speaker":"[Aaron Straker]","startTime":3227.752,"endTime":3231.254,"body":"So some of this is going to"},{"speaker":"[Aaron Straker]","startTime":3227.752,"endTime":3231.254,"body":"require a little bit of intelligent programming"},{"speaker":"[Aaron Straker]","startTime":3231.574,"endTime":3236.057,"body":"and obviously be relative to"},{"speaker":"[Aaron Straker]","startTime":3231.574,"endTime":3236.057,"body":"the overall kind of caloric intake, managing"},{"speaker":"[Aaron Straker]","startTime":3236.097,"endTime":3241.1,"body":"your total volume, intensity,"},{"speaker":"[Aaron Straker]","startTime":3236.097,"endTime":3241.1,"body":"these sorts of things. But if you are not recovering,"},{"speaker":"[Aaron Straker]","startTime":3241.22,"endTime":3245.462,"body":"you know, between leg days"},{"speaker":"[Aaron Straker]","startTime":3241.22,"endTime":3245.462,"body":"and then you go try and train legs again, you're"},{"speaker":"[Aaron Straker]","startTime":3245.522,"endTime":3249.661,"body":"probably not gonna get the"},{"speaker":"[Aaron Straker]","startTime":3245.522,"endTime":3249.661,"body":"best session and you're not... getting out"},{"speaker":"[Aaron Straker]","startTime":3249.701,"endTime":3255.308,"body":"of that. There's a really good"},{"speaker":"[Aaron Straker]","startTime":3249.701,"endTime":3255.308,"body":"infographic that shows when you train, you"},{"speaker":"[Aaron Straker]","startTime":3255.328,"endTime":3259.894,"body":"get a little bit of an MPS"},{"speaker":"[Aaron Straker]","startTime":3255.328,"endTime":3259.894,"body":"spike and then you kind of... Or I'm sorry,"},{"speaker":"[Aaron Straker]","startTime":3259.994,"endTime":3265.761,"body":"not a stimulus, and then you"},{"speaker":"[Aaron Straker]","startTime":3259.994,"endTime":3265.761,"body":"kind of dip under your underwater per se in"},{"speaker":"[Aaron Straker]","startTime":3265.781,"endTime":3270.346,"body":"the recovery aspect. And then"},{"speaker":"[Aaron Straker]","startTime":3265.781,"endTime":3270.346,"body":"it takes... time to dig yourself out as your"},{"speaker":"[Aaron Straker]","startTime":3270.366,"endTime":3273.829,"body":"body repairs those tissues,"},{"speaker":"[Aaron Straker]","startTime":3270.366,"endTime":3273.829,"body":"that sort of thing. You have that other training"},{"speaker":"[Aaron Straker]","startTime":3273.889,"endTime":3277.993,"body":"session and you pop up again"},{"speaker":"[Aaron Straker]","startTime":3273.889,"endTime":3277.993,"body":"and you dip under. If you're still in that"},{"speaker":"[Aaron Straker]","startTime":3278.133,"endTime":3281.476,"body":"under area and you're training"},{"speaker":"[Aaron Straker]","startTime":3278.133,"endTime":3281.476,"body":"again, like you're effectively just digging"},{"speaker":"[Aaron Straker]","startTime":3281.496,"endTime":3286.801,"body":"the hole deeper and prolonging"},{"speaker":"[Aaron Straker]","startTime":3281.496,"endTime":3286.801,"body":"that recovery and performance is probably not"},{"speaker":"[Aaron Straker]","startTime":3286.841,"endTime":3290.284,"body":"going to be very good with"},{"speaker":"[Aaron Straker]","startTime":3286.841,"endTime":3290.284,"body":"significant overlapping soreness."},{"speaker":"[Bryan]","startTime":3291.634,"endTime":3295.237,"body":"Yeah, how do you feel though about"},{"speaker":"[Bryan]","startTime":3291.634,"endTime":3295.237,"body":"like, because I feel like soreness comes in"},{"speaker":"[Bryan]","startTime":3295.317,"endTime":3299.96,"body":"different varieties. Like there's the"},{"speaker":"[Bryan]","startTime":3295.317,"endTime":3299.96,"body":"soul crippling soreness where like, you know,"},{"speaker":"[Bryan]","startTime":3300.001,"endTime":3303.563,"body":"it's sort of the touch or like you"},{"speaker":"[Bryan]","startTime":3300.001,"endTime":3303.563,"body":"can barely get up and down off the toilet without"},{"speaker":"[Bryan]","startTime":3303.584,"endTime":3308.908,"body":"like, ah, you know. And then there's"},{"speaker":"[Bryan]","startTime":3303.584,"endTime":3308.908,"body":"like the soreness that's on the very back end"},{"speaker":"[Bryan]","startTime":3308.948,"endTime":3313.192,"body":"of soreness where like you really have"},{"speaker":"[Bryan]","startTime":3308.948,"endTime":3313.192,"body":"to like flex hard or put yourself into like"},{"speaker":"[Bryan]","startTime":3313.212,"endTime":3319.877,"body":"a very strange position to feel the"},{"speaker":"[Bryan]","startTime":3313.212,"endTime":3319.877,"body":"soreness. And I find that sometimes or most"},{"speaker":"[Bryan]","startTime":3319.917,"endTime":3326.674,"body":"times that I train with that like mild"},{"speaker":"[Bryan]","startTime":3319.917,"endTime":3326.674,"body":"tail end soreness, that it has no impact on"},{"speaker":"[Bryan]","startTime":3326.694,"endTime":3331.478,"body":"my performance and I'm able to improve"},{"speaker":"[Bryan]","startTime":3326.694,"endTime":3331.478,"body":"and everything seems good to go versus, you"},{"speaker":"[Bryan]","startTime":3331.498,"endTime":3335.22,"body":"know, it would no difference to just"},{"speaker":"[Bryan]","startTime":3331.498,"endTime":3335.22,"body":"wait until that soreness is like completely"},{"speaker":"[Bryan]","startTime":3335.26,"endTime":3340.424,"body":"dissipated. And it could be the difference"},{"speaker":"[Bryan]","startTime":3335.26,"endTime":3340.424,"body":"between training after four or five days or"},{"speaker":"[Bryan]","startTime":3340.464,"endTime":3341.965,"body":"having to wait like a full week. You"},{"speaker":"[Bryan]","startTime":3340.464,"endTime":3341.965,"body":"know?"},{"speaker":"[Aaron Straker]","startTime":3343.165,"endTime":3347.587,"body":"Yeah, I would say if you have"},{"speaker":"[Aaron Straker]","startTime":3343.165,"endTime":3347.587,"body":"to go find the soreness, you're probably safe"},{"speaker":"[Aaron Straker]","startTime":3347.627,"endTime":3353.19,"body":"to train. More so when you're"},{"speaker":"[Aaron Straker]","startTime":3347.627,"endTime":3353.19,"body":"wondering, like when you take each step and"},{"speaker":"[Aaron Straker]","startTime":3353.21,"endTime":3356.572,"body":"your quad shakes and it feels"},{"speaker":"[Aaron Straker]","startTime":3353.21,"endTime":3356.572,"body":"like someone's stabbing you, like yeah, you"},{"speaker":"[Aaron Straker]","startTime":3356.592,"endTime":3358.613,"body":"don't want to go try and train"},{"speaker":"[Aaron Straker]","startTime":3356.592,"endTime":3358.613,"body":"on top of that"},{"speaker":"[Bryan]","startTime":3358.566,"endTime":3359.674,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3359.013,"endTime":3359.934,"body":"sort of thing. But yeah,"},{"speaker":"[Bryan]","startTime":3359.754,"endTime":3360.258,"body":"I remember"},{"speaker":"[Aaron Straker]","startTime":3360.014,"endTime":3360.434,"body":"I would"},{"speaker":"[Bryan]","startTime":3360.338,"endTime":3360.459,"body":"as"},{"speaker":"[Aaron Straker]","startTime":3360.454,"endTime":3360.554,"body":"say"},{"speaker":"[Bryan]","startTime":3360.539,"endTime":3360.66,"body":"it..."},{"speaker":"[Aaron Straker]","startTime":3360.574,"endTime":3362.936,"body":"if..."},{"speaker":"[Bryan]","startTime":3361.566,"endTime":3361.808,"body":"Go ahead."},{"speaker":"[Aaron Straker]","startTime":3363.016,"endTime":3366.598,"body":"No, I was just going to say"},{"speaker":"[Aaron Straker]","startTime":3363.016,"endTime":3366.598,"body":"if you have to go kind of search to find the"},{"speaker":"[Aaron Straker]","startTime":3366.638,"endTime":3372.759,"body":"soreness, it's like, you know,"},{"speaker":"[Aaron Straker]","startTime":3366.638,"endTime":3372.759,"body":"maybe slightly present, but it's not... clearly"},{"speaker":"[Aaron Straker]","startTime":3372.84,"endTime":3373.229,"body":"present."},{"speaker":"[Bryan]","startTime":3373.666,"endTime":3378.709,"body":"Yeah, I feel like the quads are the"},{"speaker":"[Bryan]","startTime":3373.666,"endTime":3378.709,"body":"only muscle group that I get that just like"},{"speaker":"[Bryan]","startTime":3378.889,"endTime":3384.433,"body":"soul crushing soreness on anymore."},{"speaker":"[Bryan]","startTime":3378.889,"endTime":3384.433,"body":"And I was reflecting back on when I was a kid"},{"speaker":"[Bryan]","startTime":3384.473,"endTime":3390.337,"body":"and I first started training as a teenager"},{"speaker":"[Bryan]","startTime":3384.473,"endTime":3390.337,"body":"and I have this image of me being in my house"},{"speaker":"[Bryan]","startTime":3390.377,"endTime":3395.0,"body":"that I lived in with my parents and"},{"speaker":"[Bryan]","startTime":3390.377,"endTime":3395.0,"body":"going to like turn a doorknob and my chest"},{"speaker":"[Bryan]","startTime":3395.06,"endTime":3399.803,"body":"is so sore that I can't even like."},{"speaker":"[Bryan]","startTime":3395.06,"endTime":3399.803,"body":"turn the doorknob and I didn't even realize"},{"speaker":"[Bryan]","startTime":3399.823,"endTime":3402.985,"body":"that turning a doorknob, you know,"},{"speaker":"[Bryan]","startTime":3399.823,"endTime":3402.985,"body":"activated the pecs at the time and I'm like,"},{"speaker":"[Bryan]","startTime":3403.065,"endTime":3408.788,"body":"wow, that is so interesting. And now"},{"speaker":"[Bryan]","startTime":3403.065,"endTime":3408.788,"body":"I don't think I've ever had soreness like that"},{"speaker":"[Bryan]","startTime":3408.808,"endTime":3410.389,"body":"in my chest in so many years."},{"speaker":"[Aaron Straker]","startTime":3411.857,"endTime":3418.341,"body":"Yeah, I would most often I"},{"speaker":"[Aaron Straker]","startTime":3411.857,"endTime":3418.341,"body":"get calves, quads and glutes. Glutes are a"},{"speaker":"[Aaron Straker]","startTime":3418.381,"endTime":3420.822,"body":"little bit because I don't"},{"speaker":"[Aaron Straker]","startTime":3418.381,"endTime":3420.822,"body":"train them, you know,"},{"speaker":"[Bryan]","startTime":3420.659,"endTime":3420.863,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3420.922,"endTime":3422.964,"body":"that much. They get a very"},{"speaker":"[Aaron Straker]","startTime":3420.922,"endTime":3422.964,"body":"small amount of volume."},{"speaker":"[Aaron Straker]","startTime":3426.146,"endTime":3432.393,"body":"And I rarely train them primarily"},{"speaker":"[Aaron Straker]","startTime":3426.146,"endTime":3432.393,"body":"at a long muscle length. So for instance, if"},{"speaker":"[Aaron Straker]","startTime":3432.473,"endTime":3438.36,"body":"I put the front foot elevated"},{"speaker":"[Aaron Straker]","startTime":3432.473,"endTime":3438.36,"body":"reverse lunge in my program, I am in a world"},{"speaker":"[Aaron Straker]","startTime":3438.42,"endTime":3441.663,"body":"of pain. Like the first two"},{"speaker":"[Aaron Straker]","startTime":3438.42,"endTime":3441.663,"body":"or three sessions from that."},{"speaker":"[Bryan]","startTime":3442.178,"endTime":3446.279,"body":"Yeah, that's a good point. I feel like"},{"speaker":"[Bryan]","startTime":3442.178,"endTime":3446.279,"body":"any of these single leg movements that I do,"},{"speaker":"[Bryan]","startTime":3446.419,"endTime":3451.342,"body":"I almost exclusively do them as quad"},{"speaker":"[Bryan]","startTime":3446.419,"endTime":3451.342,"body":"dominant versions. And so I'll use like a wedge"},{"speaker":"[Bryan]","startTime":3451.362,"endTime":3455.364,"body":"and then get that super knee flexion"},{"speaker":"[Bryan]","startTime":3451.362,"endTime":3455.364,"body":"and like it's really more of that escalator"},{"speaker":"[Bryan]","startTime":3455.384,"endTime":3459.245,"body":"motion, forward and backward and less"},{"speaker":"[Bryan]","startTime":3455.384,"endTime":3459.245,"body":"of that up and down. But yeah, good point,"},{"speaker":"[Bryan]","startTime":3459.265,"endTime":3464.328,"body":"man. If I ever do any sort of like"},{"speaker":"[Bryan]","startTime":3459.265,"endTime":3464.328,"body":"more glute dominant lunge or split squat type"},{"speaker":"[Bryan]","startTime":3464.348,"endTime":3468.089,"body":"movement, that is an awful type of"},{"speaker":"[Bryan]","startTime":3464.348,"endTime":3468.089,"body":"pain for a few days."},{"speaker":"[Aaron Straker]","startTime":3469.181,"endTime":3474.31,"body":"Yeah. And then the last one"},{"speaker":"[Aaron Straker]","startTime":3469.181,"endTime":3474.31,"body":"on recovering is just in the importance of"},{"speaker":"[Aaron Straker]","startTime":3474.39,"endTime":3479.373,"body":"sleep, right? When you're sleeping"},{"speaker":"[Aaron Straker]","startTime":3474.39,"endTime":3479.373,"body":"at night, that's when your body's repairing"},{"speaker":"[Aaron Straker]","startTime":3479.753,"endTime":3483.935,"body":"those tissues, right? You're"},{"speaker":"[Aaron Straker]","startTime":3479.753,"endTime":3483.935,"body":"producing more testosterone, growth hormone,"},{"speaker":"[Aaron Straker]","startTime":3483.975,"endTime":3488.477,"body":"all of these things. The better"},{"speaker":"[Aaron Straker]","startTime":3483.975,"endTime":3488.477,"body":"that you sleep, the better gains that you will"},{"speaker":"[Aaron Straker]","startTime":3488.517,"endTime":3493.499,"body":"make. Now I don't know if I"},{"speaker":"[Aaron Straker]","startTime":3488.517,"endTime":3493.499,"body":"can confidently say going from like nine to"},{"speaker":"[Aaron Straker]","startTime":3493.539,"endTime":3499.422,"body":"10 hours of sleep would produce"},{"speaker":"[Aaron Straker]","startTime":3493.539,"endTime":3499.422,"body":"more. But if you're sub eight, you know, especially"},{"speaker":"[Aaron Straker]","startTime":3499.522,"endTime":3503.523,"body":"sub seven. If you're a six"},{"speaker":"[Aaron Straker]","startTime":3499.522,"endTime":3503.523,"body":"hour per night sort of person, you're literally"},{"speaker":"[Aaron Straker]","startTime":3503.583,"endTime":3509.385,"body":"leaving gains on the table"},{"speaker":"[Aaron Straker]","startTime":3503.583,"endTime":3509.385,"body":"by doing nothing, by avoiding doing nothing."},{"speaker":"[Aaron Straker]","startTime":3509.445,"endTime":3513.626,"body":"It's cut and dry. Same thing"},{"speaker":"[Aaron Straker]","startTime":3509.445,"endTime":3513.626,"body":"goes with fat loss. The better you sleep, the"},{"speaker":"[Aaron Straker]","startTime":3513.686,"endTime":3519.267,"body":"better your outcomes are. Pretty"},{"speaker":"[Aaron Straker]","startTime":3513.686,"endTime":3519.267,"body":"much the more your life improves in many facets"},{"speaker":"[Aaron Straker]","startTime":3519.387,"endTime":3526.078,"body":"there. That one I feel like"},{"speaker":"[Aaron Straker]","startTime":3519.387,"endTime":3526.078,"body":"can't be understated enough. It's so simple"},{"speaker":"[Aaron Straker]","startTime":3526.098,"endTime":3529.743,"body":"that people don't want to believe"},{"speaker":"[Aaron Straker]","startTime":3526.098,"endTime":3529.743,"body":"it, but you're really just doing yourself a"},{"speaker":"[Aaron Straker]","startTime":3529.763,"endTime":3530.303,"body":"disservice."},{"speaker":"[Bryan]","startTime":3531.494,"endTime":3536.377,"body":"Yeah, I think especially in that gaining"},{"speaker":"[Bryan]","startTime":3531.494,"endTime":3536.377,"body":"phase, I remember Dr. Brandon Roberts was talking"},{"speaker":"[Bryan]","startTime":3536.397,"endTime":3542.241,"body":"about some sleep study at some point."},{"speaker":"[Bryan]","startTime":3536.397,"endTime":3542.241,"body":"And I remember him saying that like, yeah,"},{"speaker":"[Bryan]","startTime":3542.261,"endTime":3546.184,"body":"you don't really think that you need"},{"speaker":"[Bryan]","startTime":3542.261,"endTime":3546.184,"body":"more than eight, but when they did this study"},{"speaker":"[Bryan]","startTime":3546.244,"endTime":3550.386,"body":"on these like super high level Olympic"},{"speaker":"[Bryan]","startTime":3546.244,"endTime":3550.386,"body":"athletes or something, they found that most"},{"speaker":"[Bryan]","startTime":3550.426,"endTime":3555.51,"body":"of them were sleeping like nine to"},{"speaker":"[Bryan]","startTime":3550.426,"endTime":3555.51,"body":"10 hours a night. And so yeah, I mean, if you're"},{"speaker":"[Bryan]","startTime":3555.57,"endTime":3559.553,"body":"able to do it and your lifestyle supports"},{"speaker":"[Bryan]","startTime":3555.57,"endTime":3559.553,"body":"it and like you can actually stay asleep, that's"},{"speaker":"[Bryan]","startTime":3559.573,"endTime":3565.141,"body":"the other thing like. I wake up naturally,"},{"speaker":"[Bryan]","startTime":3559.573,"endTime":3565.141,"body":"I don't set an alarm, but I wake up naturally"},{"speaker":"[Bryan]","startTime":3565.161,"endTime":3569.685,"body":"at eight hours. It is a very, very"},{"speaker":"[Bryan]","startTime":3565.161,"endTime":3569.685,"body":"rare occasion if I ever sleep more than eight"},{"speaker":"[Bryan]","startTime":3569.705,"endTime":3574.769,"body":"hours. And so yeah, everyone's different,"},{"speaker":"[Bryan]","startTime":3569.705,"endTime":3574.769,"body":"but the more sleep you can get, definitely"},{"speaker":"[Bryan]","startTime":3574.789,"endTime":3575.089,"body":"the better."},{"speaker":"[Aaron Straker]","startTime":3576.305,"endTime":3580.919,"body":"Yeah. I think that does it"},{"speaker":"[Aaron Straker]","startTime":3576.305,"endTime":3580.919,"body":"on this one. Any anything else that you can"},{"speaker":"[Aaron Straker]","startTime":3580.959,"endTime":3582.083,"body":"think of, Brian, that we missed?"},{"speaker":"[Bryan]","startTime":3583.698,"endTime":3587.479,"body":"No, man, I think that's a pretty thorough"},{"speaker":"[Bryan]","startTime":3583.698,"endTime":3587.479,"body":"list. And I love how we are able to kind of"},{"speaker":"[Bryan]","startTime":3587.499,"endTime":3592.501,"body":"get into the weeds and take some meandering"},{"speaker":"[Bryan]","startTime":3587.499,"endTime":3592.501,"body":"paths on each of these too. So it's not just"},{"speaker":"[Bryan]","startTime":3592.562,"endTime":3595.863,"body":"like, here are the five things and"},{"speaker":"[Bryan]","startTime":3592.562,"endTime":3595.863,"body":"like bullet points, you know, it's kind of"},{"speaker":"[Bryan]","startTime":3595.883,"endTime":3596.123,"body":"like"},{"speaker":"[Aaron Straker]","startTime":3596.257,"endTime":3596.48,"body":"Yeah"},{"speaker":"[Bryan]","startTime":3596.723,"endTime":3600.165,"body":"a bit more of a conversation and some"},{"speaker":"[Bryan]","startTime":3596.723,"endTime":3600.165,"body":"personal experience and stuff like that. So"},{"speaker":"[Bryan]","startTime":3600.205,"endTime":3601.385,"body":"I think it was delivered quite well."},{"speaker":"[Aaron Straker]","startTime":3602.461,"endTime":3606.119,"body":"Yeah, I think this should be"},{"speaker":"[Aaron Straker]","startTime":3602.461,"endTime":3606.119,"body":"a really, really good episode. And it's, I've."},{"speaker":"[Aaron Straker]","startTime":3606.853,"endTime":3611.955,"body":"I know we've touched on this"},{"speaker":"[Aaron Straker]","startTime":3606.853,"endTime":3611.955,"body":"in the past and it takes sometimes me spending"},{"speaker":"[Aaron Straker]","startTime":3612.435,"endTime":3619.098,"body":"time closer to people who this"},{"speaker":"[Aaron Straker]","startTime":3612.435,"endTime":3619.098,"body":"isn't their entire world. I have conversations"},{"speaker":"[Aaron Straker]","startTime":3619.118,"endTime":3624.181,"body":"with you, I have conversations"},{"speaker":"[Aaron Straker]","startTime":3619.118,"endTime":3624.181,"body":"with Jackson, some of the, I had a call with"},{"speaker":"[Aaron Straker]","startTime":3624.221,"endTime":3630.604,"body":"Jeremiah Bear who we've had"},{"speaker":"[Aaron Straker]","startTime":3624.221,"endTime":3630.604,"body":"on the podcast. When you spend, you forget"},{"speaker":"[Aaron Straker]","startTime":3630.624,"endTime":3634.005,"body":"what the real world is like"},{"speaker":"[Aaron Straker]","startTime":3630.624,"endTime":3634.005,"body":"when you're only speaking to people who each"},{"speaker":"[Aaron Straker]","startTime":3634.045,"endTime":3639.868,"body":"have 10 plus years of... of"},{"speaker":"[Aaron Straker]","startTime":3634.045,"endTime":3639.868,"body":"experience this being a high priority in their"},{"speaker":"[Aaron Straker]","startTime":3639.888,"endTime":3643.99,"body":"life. So it takes time, you"},{"speaker":"[Aaron Straker]","startTime":3639.888,"endTime":3643.99,"body":"know, when you get questions from like Instagram"},{"speaker":"[Aaron Straker]","startTime":3644.01,"endTime":3647.012,"body":"or something like that, I'm"},{"speaker":"[Aaron Straker]","startTime":3644.01,"endTime":3647.012,"body":"like, oh, people are still fucking this up,"},{"speaker":"[Aaron Straker]","startTime":3647.032,"endTime":3650.834,"body":"you know, especially people"},{"speaker":"[Aaron Straker]","startTime":3647.032,"endTime":3650.834,"body":"who are younger. So I'm glad we kind of pull"},{"speaker":"[Aaron Straker]","startTime":3650.854,"endTime":3656.27,"body":"back and put these together"},{"speaker":"[Aaron Straker]","startTime":3650.854,"endTime":3656.27,"body":"because I do very often. I feel like everyone"},{"speaker":"[Aaron Straker]","startTime":3656.31,"endTime":3659.016,"body":"knows this already, like no"},{"speaker":"[Aaron Straker]","startTime":3656.31,"endTime":3659.016,"body":"one would benefit from this, but sometimes"},{"speaker":"[Aaron Straker]","startTime":3659.036,"endTime":3662.383,"body":"it takes me talking to someone"},{"speaker":"[Aaron Straker]","startTime":3659.036,"endTime":3662.383,"body":"and they're like, oh no, people are still really"},{"speaker":"[Aaron Straker]","startTime":3662.704,"endTime":3665.951,"body":"can use this information. So"},{"speaker":"[Aaron Straker]","startTime":3662.704,"endTime":3665.951,"body":"I'm glad we can put it together for them."},{"speaker":"[Bryan]","startTime":3666.43,"endTime":3667.085,"body":"Yep, for sure."},{"speaker":"[Aaron Straker]","startTime":3668.617,"endTime":3673.399,"body":"Alright guys, next week we"},{"speaker":"[Aaron Straker]","startTime":3668.617,"endTime":3673.399,"body":"will be back, potentially with a guest, if"},{"speaker":"[Aaron Straker]","startTime":3673.419,"endTime":3674.98,"body":"we can line one up, or"},{"speaker":"[Bryan]","startTime":3675.082,"endTime":3675.122,"body":"or"},{"speaker":"[Aaron Straker]","startTime":3675.12,"endTime":3675.42,"body":"another"},{"speaker":"[Bryan]","startTime":3675.142,"endTime":3675.604,"body":"a Q\u0026A. Yeah."},{"speaker":"[Aaron Straker]","startTime":3675.48,"endTime":3680.963,"body":"interesting topic, or Q\u0026A,"},{"speaker":"[Aaron Straker]","startTime":3675.48,"endTime":3680.963,"body":"right? So next week, guest, Q\u0026A, or something"},{"speaker":"[Aaron Straker]","startTime":3680.983,"endTime":3684.425,"body":"that is not either of those"},{"speaker":"[Aaron Straker]","startTime":3680.983,"endTime":3684.425,"body":"two. So we will go from there."},{"speaker":"[Bryan]","startTime":3684.299,"endTime":3686.571,"body":"So who knows? It'll be anything. Take"},{"speaker":"[Bryan]","startTime":3684.299,"endTime":3686.571,"body":"your guess."},{"speaker":"[Aaron Straker]","startTime":3687.707,"endTime":3691.008,"body":"As always guys, thank you for"},{"speaker":"[Aaron Straker]","startTime":3687.707,"endTime":3691.008,"body":"listening, and we will talk to you next week."}]}