{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":28.17,"endTime":31.994,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":28.17,"endTime":31.994,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":32.134,"endTime":37.941,"body":"Prosper. Today is our monthly"},{"speaker":"[Aaron Straker]","startTime":32.134,"endTime":37.941,"body":"Instagram Q\u0026A episode, which is always a fan"},{"speaker":"[Aaron Straker]","startTime":38.041,"endTime":42.586,"body":"favorite or listener favorite,"},{"speaker":"[Aaron Straker]","startTime":38.041,"endTime":42.586,"body":"and it's also a fan favorite as well. Before"},{"speaker":"[Aaron Straker]","startTime":42.606,"endTime":45.269,"body":"we get into the questions,"},{"speaker":"[Aaron Straker]","startTime":42.606,"endTime":45.269,"body":"Brian, can you kick us off with some updates,"},{"speaker":"[Aaron Straker]","startTime":45.309,"endTime":45.549,"body":"please?"},{"speaker":"[Bryan]","startTime":46.762,"endTime":52.686,"body":"Yeah, this should be a fun episode."},{"speaker":"[Bryan]","startTime":46.762,"endTime":52.686,"body":"I do love these AMAs and we have a lot of questions"},{"speaker":"[Bryan]","startTime":52.726,"endTime":56.989000000000004,"body":"today. So just so everyone knows there"},{"speaker":"[Bryan]","startTime":52.726,"endTime":56.989000000000004,"body":"will be some that are like very short quick"},{"speaker":"[Bryan]","startTime":57.129,"endTime":61.872,"body":"answers and then we'll go deeper on"},{"speaker":"[Bryan]","startTime":57.129,"endTime":61.872,"body":"ones that you know need the depth. But regarding"},{"speaker":"[Bryan]","startTime":61.952,"endTime":66.41499999999999,"body":"updates for me, I actually don't have"},{"speaker":"[Bryan]","startTime":61.952,"endTime":66.41499999999999,"body":"a ton today. I am actually more excited for"},{"speaker":"[Bryan]","startTime":66.555,"endTime":73.53999999999999,"body":"Aaron's updates so I will be quick"},{"speaker":"[Bryan]","startTime":66.555,"endTime":73.53999999999999,"body":"here. I've done interval workouts now twice"},{"speaker":"[Bryan]","startTime":73.7,"endTime":78.14699999999999,"body":"since we spoke last. on the podcast"},{"speaker":"[Bryan]","startTime":73.7,"endTime":78.14699999999999,"body":"and that's been kind of one of the goals of"},{"speaker":"[Bryan]","startTime":78.187,"endTime":83.931,"body":"my cardio has been to have at least"},{"speaker":"[Bryan]","startTime":78.187,"endTime":83.931,"body":"two, like VO2 max threshold style interval"},{"speaker":"[Bryan]","startTime":83.971,"endTime":90.576,"body":"workouts each week. And so earlier"},{"speaker":"[Bryan]","startTime":83.971,"endTime":90.576,"body":"this week, I did three times 10 minute repeats"},{"speaker":"[Bryan]","startTime":91.336,"endTime":95.439,"body":"just along the bike trails here. And"},{"speaker":"[Bryan]","startTime":91.336,"endTime":95.439,"body":"what's really cool is that there's, as you"},{"speaker":"[Bryan]","startTime":95.479,"endTime":99.842,"body":"head toward the mountains, the trail"},{"speaker":"[Bryan]","startTime":95.479,"endTime":99.842,"body":"is constantly about a one degree incline. And"},{"speaker":"[Bryan]","startTime":99.862,"endTime":104.005,"body":"then as you head away from the mountains,"},{"speaker":"[Bryan]","startTime":99.862,"endTime":104.005,"body":"it's constantly about a one degree decline."},{"speaker":"[Bryan]","startTime":105.186,"endTime":108.707,"body":"And so I have these three routes, one"},{"speaker":"[Bryan]","startTime":105.186,"endTime":108.707,"body":"where I go to South Boulder, one where I go"},{"speaker":"[Bryan]","startTime":108.727,"endTime":114.648,"body":"to West Boulder, and then one where"},{"speaker":"[Bryan]","startTime":108.727,"endTime":114.648,"body":"I go to East Boulder. And in each of these"},{"speaker":"[Bryan]","startTime":114.728,"endTime":121.99,"body":"three routes, if I sprint the one degree"},{"speaker":"[Bryan]","startTime":114.728,"endTime":121.99,"body":"incline, it takes me almost exactly 10 minutes."},{"speaker":"[Bryan]","startTime":122.35,"endTime":127.152,"body":"So on the way up each direction, I"},{"speaker":"[Bryan]","startTime":122.35,"endTime":127.152,"body":"would just go as hard as I possibly could for"},{"speaker":"[Bryan]","startTime":127.192,"endTime":130.853,"body":"10 minutes, which means it wasn't like"},{"speaker":"[Bryan]","startTime":127.192,"endTime":130.853,"body":"the hardest I could possibly go. And then I"},{"speaker":"[Bryan]","startTime":130.873,"endTime":135.094,"body":"would kind of just coast and recover"},{"speaker":"[Bryan]","startTime":130.873,"endTime":135.094,"body":"on the way down, which would take half the"},{"speaker":"[Bryan]","startTime":135.114,"endTime":138.957,"body":"time or two thirds of the time that"},{"speaker":"[Bryan]","startTime":135.114,"endTime":138.957,"body":"it took to get up. And then I would get to"},{"speaker":"[Bryan]","startTime":138.977,"endTime":142.661,"body":"another up section and it would be"},{"speaker":"[Bryan]","startTime":138.977,"endTime":142.661,"body":"just about 10 minutes. So it's kind of a cool,"},{"speaker":"[Bryan]","startTime":142.761,"endTime":148.666,"body":"I can repeat this route going forward"},{"speaker":"[Bryan]","startTime":142.761,"endTime":148.666,"body":"and have comparisons of these kind of inclined"},{"speaker":"[Bryan]","startTime":148.726,"endTime":154.151,"body":"segments, how they go, and maybe my"},{"speaker":"[Bryan]","startTime":148.726,"endTime":154.151,"body":"10 minute intervals turn into 8 minute intervals"},{"speaker":"[Bryan]","startTime":154.211,"endTime":159.863,"body":"in a few months. So that's cool. And"},{"speaker":"[Bryan]","startTime":154.211,"endTime":159.863,"body":"then I did something just absolutely awful"},{"speaker":"[Bryan]","startTime":159.903,"endTime":166.128,"body":"yesterday. I did a NCAR hill repeats."},{"speaker":"[Bryan]","startTime":159.903,"endTime":166.128,"body":"And so NCAR is not a one degree incline like"},{"speaker":"[Bryan]","startTime":166.168,"endTime":174.494,"body":"I just discussed. NCAR is a seven degree"},{"speaker":"[Bryan]","startTime":166.168,"endTime":174.494,"body":"incline. And it is for 1.22 miles. And so I"},{"speaker":"[Bryan]","startTime":174.674,"endTime":179.918,"body":"was looking on Strava at the top times"},{"speaker":"[Bryan]","startTime":174.674,"endTime":179.918,"body":"and there's fucking savages that do this 1.22"},{"speaker":"[Bryan]","startTime":180.579,"endTime":186.306,"body":"mile seven degree incline in under"},{"speaker":"[Bryan]","startTime":180.579,"endTime":186.306,"body":"five minutes. And so I was just like, I have"},{"speaker":"[Bryan]","startTime":186.426,"endTime":190.868,"body":"no idea where I'm going to lie on this,"},{"speaker":"[Bryan]","startTime":186.426,"endTime":190.868,"body":"but I need to train this, you know, miserable"},{"speaker":"[Bryan]","startTime":190.908,"endTime":196.771,"body":"like six to 10 minute time domain."},{"speaker":"[Bryan]","startTime":190.908,"endTime":196.771,"body":"So let's give it a try. And so I did it yesterday."},{"speaker":"[Bryan]","startTime":197.011,"endTime":200.672,"body":"I got about halfway up on the first"},{"speaker":"[Bryan]","startTime":197.011,"endTime":200.672,"body":"climb and I was questioning my life. I was"},{"speaker":"[Bryan]","startTime":200.692,"endTime":203.954,"body":"like, why did I even think I was going"},{"speaker":"[Bryan]","startTime":200.692,"endTime":203.954,"body":"to do repeats on this? Like I'm going to do"},{"speaker":"[Bryan]","startTime":204.154,"endTime":209.536,"body":"one of these and go home. Let's be"},{"speaker":"[Bryan]","startTime":204.154,"endTime":209.536,"body":"real, you know? So, so I got, I got finally"},{"speaker":"[Bryan]","startTime":209.576,"endTime":213.874,"body":"to the top and, and I was like, yeah,"},{"speaker":"[Bryan]","startTime":209.576,"endTime":213.874,"body":"that was really awful. And then it took me"},{"speaker":"[Bryan]","startTime":213.914,"endTime":218.658,"body":"three minutes to get down, which was"},{"speaker":"[Bryan]","startTime":213.914,"endTime":218.658,"body":"actually exhilarating. I got up to 36 miles"},{"speaker":"[Bryan]","startTime":218.698,"endTime":223.181,"body":"per hour on the way down, which is,"},{"speaker":"[Bryan]","startTime":218.698,"endTime":223.181,"body":"I mean, insane. That's flying. Like if you"},{"speaker":"[Bryan]","startTime":223.261,"endTime":226.904,"body":"say that in kilometers, you'd be like,"},{"speaker":"[Bryan]","startTime":223.261,"endTime":226.904,"body":"yeah, I was going 60 kilometers an hour or"},{"speaker":"[Bryan]","startTime":226.944,"endTime":231.807,"body":"something like that. And so I got to"},{"speaker":"[Bryan]","startTime":226.944,"endTime":231.807,"body":"the bottom three minutes later and I was like,"},{"speaker":"[Bryan]","startTime":231.907,"endTime":236.111,"body":"fuck it, I'm already here. Like I should"},{"speaker":"[Bryan]","startTime":231.907,"endTime":236.111,"body":"probably do a second one. So I did the second"},{"speaker":"[Bryan]","startTime":236.171,"endTime":239.913,"body":"one and I questioned my life again"},{"speaker":"[Bryan]","startTime":236.171,"endTime":239.913,"body":"about a third of the way through it this time."},{"speaker":"[Bryan]","startTime":240.582,"endTime":245.125,"body":"But when I looked at the scores at"},{"speaker":"[Bryan]","startTime":240.582,"endTime":245.125,"body":"the end, I had done the first one in 10.19"},{"speaker":"[Bryan]","startTime":246.305,"endTime":252.009,"body":"and the second one in 10.17. So I was"},{"speaker":"[Bryan]","startTime":246.305,"endTime":252.009,"body":"able to negative split them and I was like"},{"speaker":"[Bryan]","startTime":252.049,"endTime":255.891,"body":"super, like really, really happy about"},{"speaker":"[Bryan]","startTime":252.049,"endTime":255.891,"body":"that. Like I was only double the time of like"},{"speaker":"[Bryan]","startTime":255.931,"endTime":262.03499999999997,"body":"the top score in Strava and I was able"},{"speaker":"[Bryan]","startTime":255.931,"endTime":262.03499999999997,"body":"to negative split it. So, yeah, another kind"},{"speaker":"[Bryan]","startTime":262.075,"endTime":267.19399999999996,"body":"of challenge to see if I can improve"},{"speaker":"[Bryan]","startTime":262.075,"endTime":267.19399999999996,"body":"on over time. And that is the end of my bike"},{"speaker":"[Bryan]","startTime":267.214,"endTime":273.837,"body":"updates. I'm traveling to North Carolina"},{"speaker":"[Bryan]","startTime":267.214,"endTime":273.837,"body":"and South Carolina in two days from now, Thursday"},{"speaker":"[Bryan]","startTime":273.85699999999997,"endTime":278.94,"body":"through Sunday, to visit my brother"},{"speaker":"[Bryan]","startTime":273.85699999999997,"endTime":278.94,"body":"and to visit Anders from Barbell Shrugged podcast."},{"speaker":"[Bryan]","startTime":279.74,"endTime":285.483,"body":"And yeah, I guess I won't be able to"},{"speaker":"[Bryan]","startTime":279.74,"endTime":285.483,"body":"bike while I'm there. So I gotta get it in"},{"speaker":"[Bryan]","startTime":285.523,"endTime":289.945,"body":"now, but looking forward to the trip."},{"speaker":"[Bryan]","startTime":285.523,"endTime":289.945,"body":"And yeah, let's kick it over to you and see"},{"speaker":"[Bryan]","startTime":289.965,"endTime":290.325,"body":"what's going on."},{"speaker":"[Aaron Straker]","startTime":291.678,"endTime":296.739,"body":"Nice. That's the I was for"},{"speaker":"[Aaron Straker]","startTime":291.678,"endTime":296.739,"body":"some reason I thought when you were gonna say"},{"speaker":"[Aaron Straker]","startTime":296.759,"endTime":301.68,"body":"with that NCAR hill sprint"},{"speaker":"[Aaron Straker]","startTime":296.759,"endTime":301.68,"body":"in your room, and I was only 60 seconds off"},{"speaker":"[Aaron Straker]","startTime":301.76,"endTime":302.841,"body":"like the top"},{"speaker":"[Bryan]","startTime":302.582,"endTime":302.855,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":303.041,"endTime":306.362,"body":"the top time. So I was double"},{"speaker":"[Aaron Straker]","startTime":303.041,"endTime":306.362,"body":"house. Oh my god."},{"speaker":"[Bryan]","startTime":306.006,"endTime":306.169,"body":"Anyway..."},{"speaker":"[Aaron Straker]","startTime":307.462,"endTime":310.323,"body":"And I think that would just"},{"speaker":"[Aaron Straker]","startTime":307.462,"endTime":310.323,"body":"like put it in perspective, like how savage"},{"speaker":"[Aaron Straker]","startTime":310.363,"endTime":313.104,"body":"those top times are like that."},{"speaker":"[Aaron Straker]","startTime":310.363,"endTime":313.104,"body":"I couldn't"},{"speaker":"[Bryan]","startTime":313.078,"endTime":313.329,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":313.144,"endTime":318.525,"body":"imagine a 10 minute just uphill"},{"speaker":"[Aaron Straker]","startTime":313.144,"endTime":318.525,"body":"for it. Anyway."},{"speaker":"[Bryan]","startTime":319.23,"endTime":319.455,"body":"Yeah"},{"speaker":"[Aaron Straker]","startTime":319.405,"endTime":322.154,"body":"Yeah, I was a I thought you"},{"speaker":"[Aaron Straker]","startTime":319.405,"endTime":322.154,"body":"were gonna be like, oh, you know, I was only"},{"speaker":"[Aaron Straker]","startTime":322.174,"endTime":324.499,"body":"like a minute off. And I was"},{"speaker":"[Aaron Straker]","startTime":322.174,"endTime":324.499,"body":"like, damn dude, that's really good. But you're"},{"speaker":"[Aaron Straker]","startTime":324.52,"endTime":327.446,"body":"like, only double. What?"},{"speaker":"[Bryan]","startTime":327.89,"endTime":330.184,"body":"You know, honestly, I thought it was"},{"speaker":"[Bryan]","startTime":327.89,"endTime":330.184,"body":"gonna be worse, so."},{"speaker":"[Aaron Straker]","startTime":331.006,"endTime":334.907,"body":"Yeah, wow, I think that just"},{"speaker":"[Aaron Straker]","startTime":331.006,"endTime":334.907,"body":"goes to show how little I understand of that"},{"speaker":"[Aaron Straker]","startTime":334.947,"endTime":340.428,"body":"world, but very, very funny."},{"speaker":"[Aaron Straker]","startTime":334.947,"endTime":340.428,"body":"Updates for me, I'm sure from last week's episode"},{"speaker":"[Aaron Straker]","startTime":340.468,"endTime":344.749,"body":"people are potentially curious"},{"speaker":"[Aaron Straker]","startTime":340.468,"endTime":344.749,"body":"about the cats. Both are still in the hospital."},{"speaker":"[Aaron Straker]","startTime":344.849,"endTime":349.611,"body":"We have the experimental medication"},{"speaker":"[Aaron Straker]","startTime":344.849,"endTime":349.611,"body":"ordered for both of them or delivered for both"},{"speaker":"[Aaron Straker]","startTime":349.631,"endTime":355.552,"body":"of them. They're receiving"},{"speaker":"[Aaron Straker]","startTime":349.631,"endTime":355.552,"body":"the injections. Mostly positive, but still"},{"speaker":"[Aaron Straker]","startTime":355.592,"endTime":361.534,"body":"some regressions on the PCV,"},{"speaker":"[Aaron Straker]","startTime":355.592,"endTime":361.534,"body":"which is percent blood volume. Will like kind"},{"speaker":"[Aaron Straker]","startTime":361.554,"endTime":366.195,"body":"of go up and then dip back"},{"speaker":"[Aaron Straker]","startTime":361.554,"endTime":366.195,"body":"down. They seem okay. Jenny goes almost daily"},{"speaker":"[Aaron Straker]","startTime":366.235,"endTime":373.257,"body":"to visit Not gonna lie. I haven't"},{"speaker":"[Aaron Straker]","startTime":366.235,"endTime":373.257,"body":"been to visit once we kind of Really? We it's"},{"speaker":"[Aaron Straker]","startTime":373.357,"endTime":377.619,"body":"all just like really sick animals"},{"speaker":"[Aaron Straker]","startTime":373.357,"endTime":377.619,"body":"in there and Jenny was like, yeah, you can't"},{"speaker":"[Aaron Straker]","startTime":377.659,"endTime":378.839,"body":"handle it. Okay."},{"speaker":"[Bryan]","startTime":378.71,"endTime":378.794,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":378.879,"endTime":383.6,"body":"Thank you I'm not going like"},{"speaker":"[Aaron Straker]","startTime":378.879,"endTime":383.6,"body":"I have like kids and animals kind of like a"},{"speaker":"[Aaron Straker]","startTime":383.7,"endTime":388.586,"body":"sweet spot or not a sweet spot"},{"speaker":"[Aaron Straker]","startTime":383.7,"endTime":388.586,"body":"like a soft spot for Look, I can do you know,"},{"speaker":"[Aaron Straker]","startTime":388.626,"endTime":391.547,"body":"handle deaths and stuff like"},{"speaker":"[Aaron Straker]","startTime":388.626,"endTime":391.547,"body":"that, but certain things I just, I don't handle"},{"speaker":"[Aaron Straker]","startTime":391.587,"endTime":396.45,"body":"well, and I, you know, my coping"},{"speaker":"[Aaron Straker]","startTime":391.587,"endTime":396.45,"body":"mechanism is by completely avoiding it. So"},{"speaker":"[Aaron Straker]","startTime":396.59,"endTime":400.452,"body":"I will continue to do that,"},{"speaker":"[Aaron Straker]","startTime":396.59,"endTime":400.452,"body":"and then hopefully they come back. So that's"},{"speaker":"[Aaron Straker]","startTime":400.472,"endTime":405.675,"body":"the cat update. Fat Loss Camp"},{"speaker":"[Aaron Straker]","startTime":400.472,"endTime":405.675,"body":"has officially started, and I briefly alluded"},{"speaker":"[Aaron Straker]","startTime":405.715,"endTime":406.576,"body":"to this last week."},{"speaker":"[Bryan]","startTime":407.302,"endTime":407.724,"body":"Not fat"},{"speaker":"[Aaron Straker]","startTime":407.536,"endTime":408.337,"body":"I'm excited."},{"speaker":"[Bryan]","startTime":407.764,"endTime":408.287,"body":"loss camp."},{"speaker":"[Aaron Straker]","startTime":409.357,"endTime":409.697,"body":"What is it?"},{"speaker":"[Bryan]","startTime":410.216,"endTime":411.361,"body":"You called it fat loss camp."},{"speaker":"[Aaron Straker]","startTime":412.222,"endTime":413.02,"body":"What did I call it this time?"},{"speaker":"[Bryan]","startTime":414.018,"endTime":416.881,"body":"Oh, it is fat loss camp. I thought"},{"speaker":"[Bryan]","startTime":414.018,"endTime":416.881,"body":"you were gonna say training camp. I don't know"},{"speaker":"[Bryan]","startTime":416.901,"endTime":419.344,"body":"why I was in my head. I was like, it's"},{"speaker":"[Bryan]","startTime":416.901,"endTime":419.344,"body":"not a fat loss camp."},{"speaker":"[Aaron Straker]","startTime":420.206,"endTime":425.029,"body":"Yeah, it's fat well, it's training"},{"speaker":"[Aaron Straker]","startTime":420.206,"endTime":425.029,"body":"camp, but I've started my fat loss phase. So"},{"speaker":"[Bryan]","startTime":424.892,"endTime":425.137,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":425.069,"endTime":425.349,"body":"it's like"},{"speaker":"[Bryan]","startTime":425.219,"endTime":425.525,"body":"I got"},{"speaker":"[Aaron Straker]","startTime":425.389,"endTime":425.589,"body":"fat"},{"speaker":"[Bryan]","startTime":425.566,"endTime":425.709,"body":"you."},{"speaker":"[Aaron Straker]","startTime":425.629,"endTime":430.933,"body":"loss slash Training camp and"},{"speaker":"[Aaron Straker]","startTime":425.629,"endTime":430.933,"body":"what I really like is we have something every"},{"speaker":"[Aaron Straker]","startTime":430.973,"endTime":436.236,"body":"day Um, I am someone I just"},{"speaker":"[Aaron Straker]","startTime":430.973,"endTime":436.236,"body":"thrive on structure and routine and there's"},{"speaker":"[Aaron Straker]","startTime":436.277,"endTime":440.139,"body":"some of the days that you know"},{"speaker":"[Aaron Straker]","startTime":436.277,"endTime":440.139,"body":"being completely transparent Towards the towards"},{"speaker":"[Aaron Straker]","startTime":440.179,"endTime":443.521,"body":"the later end of the later"},{"speaker":"[Aaron Straker]","startTime":440.179,"endTime":443.521,"body":"parts of the week when all my check-ins and"},{"speaker":"[Aaron Straker]","startTime":443.561,"endTime":448.585,"body":"stuff are done if I don't Have"},{"speaker":"[Aaron Straker]","startTime":443.561,"endTime":448.585,"body":"any like pressing business deliverables do"},{"speaker":"[Aaron Straker]","startTime":448.645,"endTime":452.535,"body":"sometimes kind of like What"},{"speaker":"[Aaron Straker]","startTime":448.645,"endTime":452.535,"body":"the fuck am I gonna do today? There was something"},{"speaker":"[Aaron Straker]","startTime":452.635,"endTime":456.617,"body":"actually that Steve Hall of"},{"speaker":"[Aaron Straker]","startTime":452.635,"endTime":456.617,"body":"Revive Stronger put up on his story. It's like"},{"speaker":"[Aaron Straker]","startTime":456.637,"endTime":461.54,"body":"an entrepreneur's dilemma of"},{"speaker":"[Aaron Straker]","startTime":456.637,"endTime":461.54,"body":"the, I don't wanna waste the day, but I don't"},{"speaker":"[Aaron Straker]","startTime":461.6,"endTime":467.663,"body":"have anything that I need to"},{"speaker":"[Aaron Straker]","startTime":461.6,"endTime":467.663,"body":"do. I started this journey to have time freedom,"},{"speaker":"[Aaron Straker]","startTime":467.743,"endTime":474.707,"body":"and now when I have it, I feel"},{"speaker":"[Aaron Straker]","startTime":467.743,"endTime":474.707,"body":"guilty because I'm not spending it wisely sort"},{"speaker":"[Aaron Straker]","startTime":474.747,"endTime":479.389,"body":"of thing. So I will say I do"},{"speaker":"[Aaron Straker]","startTime":474.747,"endTime":479.389,"body":"like the fact that I have something every day."},{"speaker":"[Aaron Straker]","startTime":479.77,"endTime":485.593,"body":"in that now it forces me to"},{"speaker":"[Aaron Straker]","startTime":479.77,"endTime":485.593,"body":"add more routine, which I of course love. So,"},{"speaker":"[Aaron Straker]","startTime":486.773,"endTime":491.916,"body":"trained legs today, which is"},{"speaker":"[Aaron Straker]","startTime":486.773,"endTime":491.916,"body":"really, really gnarly, but I'm excited for"},{"speaker":"[Aaron Straker]","startTime":491.956,"endTime":496.018,"body":"just the challenge and to see"},{"speaker":"[Aaron Straker]","startTime":491.956,"endTime":496.018,"body":"what more that I can discover about myself"},{"speaker":"[Aaron Straker]","startTime":496.259,"endTime":500.421,"body":"and how much muscle I can hold"},{"speaker":"[Aaron Straker]","startTime":496.259,"endTime":500.421,"body":"onto during this fat loss phase. And potentially,"},{"speaker":"[Aaron Straker]","startTime":500.441,"endTime":506.404,"body":"you know, how much of the extra"},{"speaker":"[Aaron Straker]","startTime":500.441,"endTime":506.404,"body":"added activity will kind of carry over into"},{"speaker":"[Aaron Straker]","startTime":506.424,"endTime":510.287,"body":"the fat loss, you know, relative"},{"speaker":"[Aaron Straker]","startTime":506.424,"endTime":510.287,"body":"to pulling food. down which is a little bit"},{"speaker":"[Aaron Straker]","startTime":510.307,"endTime":514.425,"body":"different than previous approaches"},{"speaker":"[Aaron Straker]","startTime":510.307,"endTime":514.425,"body":"that I've used with prior coaches."},{"speaker":"[Bryan]","startTime":515.53,"endTime":519.716,"body":"Did you do the same leg day that you"},{"speaker":"[Bryan]","startTime":515.53,"endTime":519.716,"body":"had talked about? I think it was the prior"},{"speaker":"[Bryan]","startTime":519.756,"endTime":523.281,"body":"week when you did kind of your first"},{"speaker":"[Bryan]","startTime":519.756,"endTime":523.281,"body":"session with them. You guys did legs together"},{"speaker":"[Bryan]","startTime":523.361,"endTime":529.05,"body":"and was it like, is it the same kind"},{"speaker":"[Bryan]","startTime":523.361,"endTime":529.05,"body":"of structure, routine repeat of movements or"},{"speaker":"[Bryan]","startTime":529.0699999999999,"endTime":531.3530000000001,"body":"is it just kind of, yeah, how does"},{"speaker":"[Bryan]","startTime":529.0699999999999,"endTime":531.3530000000001,"body":"that go?"},{"speaker":"[Aaron Straker]","startTime":532.231,"endTime":542.384,"body":"The leg extension is in again."},{"speaker":"[Aaron Straker]","startTime":532.231,"endTime":542.384,"body":"The hack squat is in again. And the prone hamstring"},{"speaker":"[Aaron Straker]","startTime":542.644,"endTime":543.645,"body":"curl is in again."},{"speaker":"[Bryan]","startTime":543.686,"endTime":546.817,"body":"Are they, is the order the same as"},{"speaker":"[Bryan]","startTime":543.686,"endTime":546.817,"body":"well? And like the set rep schemers,"},{"speaker":"[Aaron Straker]","startTime":546.478,"endTime":547.659,"body":"No,"},{"speaker":"[Bryan]","startTime":546.837,"endTime":547.76,"body":"is that stuff change?"},{"speaker":"[Aaron Straker]","startTime":547.719,"endTime":557.225,"body":"no. Order's different. This"},{"speaker":"[Aaron Straker]","startTime":547.719,"endTime":557.225,"body":"order's different. The hack squat, two exercises"},{"speaker":"[Aaron Straker]","startTime":557.265,"endTime":562.089,"body":"are only a rest pause set and"},{"speaker":"[Aaron Straker]","startTime":557.265,"endTime":562.089,"body":"one is the hack squat, which is just disgusting."},{"speaker":"[Aaron Straker]","startTime":562.429,"endTime":568.633,"body":"It's absolutely disgusting."},{"speaker":"[Aaron Straker]","startTime":562.429,"endTime":568.633,"body":"But yeah, like similar, the entire program's"},{"speaker":"[Aaron Straker]","startTime":568.653,"endTime":577.279,"body":"like a very similar structure,"},{"speaker":"[Aaron Straker]","startTime":568.653,"endTime":577.279,"body":"lower volume, but more exercises. But yeah,"},{"speaker":"[Aaron Straker]","startTime":577.599,"endTime":582.383,"body":"it's gonna be pretty gnarly."},{"speaker":"[Aaron Straker]","startTime":577.599,"endTime":582.383,"body":"I trained it today by myself, but once we're"},{"speaker":"[Aaron Straker]","startTime":582.703,"endTime":585.685,"body":"fully synced up on schedules"},{"speaker":"[Aaron Straker]","startTime":582.703,"endTime":585.685,"body":"and stuff, those days, the leg days are gonna"},{"speaker":"[Aaron Straker]","startTime":585.705,"endTime":591.209,"body":"be quite brutal. But the silver"},{"speaker":"[Aaron Straker]","startTime":585.705,"endTime":591.209,"body":"lining is the leg days are always cushioned"},{"speaker":"[Aaron Straker]","startTime":591.229,"endTime":594.332,"body":"with a rest day on either side"},{"speaker":"[Aaron Straker]","startTime":591.229,"endTime":594.332,"body":"of them,"},{"speaker":"[Bryan]","startTime":593.442,"endTime":594.787,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":594.392,"endTime":596.193,"body":"which is nice."},{"speaker":"[Bryan]","startTime":594.827,"endTime":595.911,"body":"I like that. Yep."},{"speaker":"[Aaron Straker]","startTime":596.273,"endTime":596.393,"body":"Yeah."},{"speaker":"[Bryan]","startTime":596.393,"endTime":596.533,"body":"Cool."},{"speaker":"[Aaron Straker]","startTime":598.834,"endTime":603.936,"body":"Um, yesterday, yesterday I"},{"speaker":"[Aaron Straker]","startTime":598.834,"endTime":603.936,"body":"had my first or our first like zone two, like"},{"speaker":"[Aaron Straker]","startTime":603.956,"endTime":608.479,"body":"cardio sessions, so 40 minute"},{"speaker":"[Aaron Straker]","startTime":603.956,"endTime":608.479,"body":"spin on the bike. And the note I have here,"},{"speaker":"[Aaron Straker]","startTime":608.639,"endTime":612.541,"body":"it was so much more enjoyable"},{"speaker":"[Aaron Straker]","startTime":608.639,"endTime":612.541,"body":"than the hit session. Like the hit session"},{"speaker":"[Aaron Straker]","startTime":612.561,"endTime":615.763,"body":"that I'd been literally doing"},{"speaker":"[Aaron Straker]","startTime":612.561,"endTime":615.763,"body":"since the beginning of the year, I felt like"},{"speaker":"[Aaron Straker]","startTime":616.063,"endTime":621.806,"body":"dying like every single week."},{"speaker":"[Aaron Straker]","startTime":616.063,"endTime":621.806,"body":"This one was just like heart rate was still,"},{"speaker":"[Aaron Straker]","startTime":622.166,"endTime":627.049,"body":"you know, I was surprised at"},{"speaker":"[Aaron Straker]","startTime":622.166,"endTime":627.049,"body":"how high heart rate got. Um, but it was chill."},{"speaker":"[Aaron Straker]","startTime":627.289,"endTime":632.408,"body":"It was just like. riding the"},{"speaker":"[Aaron Straker]","startTime":627.289,"endTime":632.408,"body":"bike and we did Every like six to eight minutes."},{"speaker":"[Aaron Straker]","startTime":632.448,"endTime":636.19,"body":"We'd have like a two minute"},{"speaker":"[Aaron Straker]","startTime":632.448,"endTime":636.19,"body":"like get off the seat You know to up crank"},{"speaker":"[Aaron Straker]","startTime":636.23,"endTime":638.671,"body":"up the resistance a little"},{"speaker":"[Aaron Straker]","startTime":636.23,"endTime":638.671,"body":"bit and have like a two minute"},{"speaker":"[Bryan]","startTime":638.515,"endTime":638.662,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":638.691,"endTime":646.256,"body":"kind of like hill climb, you"},{"speaker":"[Aaron Straker]","startTime":638.691,"endTime":646.256,"body":"know Simulation and it felt The two minutes"},{"speaker":"[Aaron Straker]","startTime":646.296,"endTime":648.197,"body":"it was challenging, but I wasn't"},{"speaker":"[Aaron Straker]","startTime":646.296,"endTime":648.197,"body":"dying"},{"speaker":"[Bryan]","startTime":648.703,"endTime":648.934,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":648.917,"endTime":651.198,"body":"But I was really surprised"},{"speaker":"[Aaron Straker]","startTime":648.917,"endTime":651.198,"body":"that after those two minutes my heart rate"},{"speaker":"[Aaron Straker]","startTime":651.218,"endTime":653.119,"body":"would be in the 160s again"},{"speaker":"[Bryan]","startTime":652.978,"endTime":653.787,"body":"Wow. Yeah."},{"speaker":"[Aaron Straker]","startTime":653.62,"endTime":658.19,"body":"Like which is like I'm like,"},{"speaker":"[Aaron Straker]","startTime":653.62,"endTime":658.19,"body":"I don't feel like my heart rate I'm not dying"},{"speaker":"[Aaron Straker]","startTime":658.25,"endTime":662.191,"body":"like I normally do when I feel"},{"speaker":"[Aaron Straker]","startTime":658.25,"endTime":662.191,"body":"when it's up there, but I think it might have"},{"speaker":"[Aaron Straker]","startTime":662.211,"endTime":665.792,"body":"just been like that prolonged"},{"speaker":"[Aaron Straker]","startTime":662.211,"endTime":665.792,"body":"like climb and heart rate just kind of slowly"},{"speaker":"[Bryan]","startTime":665.546,"endTime":665.773,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":665.832,"endTime":670.174,"body":"like, you know, considerably"},{"speaker":"[Aaron Straker]","startTime":665.832,"endTime":670.174,"body":"built a little bit as we went. But that was"},{"speaker":"[Aaron Straker]","startTime":670.234,"endTime":675.076,"body":"fun. I did kind of enjoy that"},{"speaker":"[Aaron Straker]","startTime":670.234,"endTime":675.076,"body":"one. It felt like I felt healthy. I feel like"},{"speaker":"[Aaron Straker]","startTime":675.116,"endTime":678.797,"body":"it's a really corny way to"},{"speaker":"[Aaron Straker]","startTime":675.116,"endTime":678.797,"body":"describe it, but I was like, I don't hate this."},{"speaker":"[Aaron Straker]","startTime":678.817,"endTime":679.997,"body":"And"},{"speaker":"[Bryan]","startTime":679.416,"endTime":680.056,"body":"Mm-hmm. It really"},{"speaker":"[Aaron Straker]","startTime":680.017,"endTime":680.177,"body":"that"},{"speaker":"[Bryan]","startTime":680.096,"endTime":680.316,"body":"does"},{"speaker":"[Aaron Straker]","startTime":680.197,"endTime":680.317,"body":"was"},{"speaker":"[Bryan]","startTime":680.356,"endTime":680.556,"body":"good"},{"speaker":"[Aaron Straker]","startTime":680.357,"endTime":680.557,"body":"cool."},{"speaker":"[Bryan]","startTime":680.576,"endTime":685.118,"body":"things. Yeah, I feel like the mind"},{"speaker":"[Bryan]","startTime":680.576,"endTime":685.118,"body":"and the spirit really benefit from that kind"},{"speaker":"[Bryan]","startTime":685.158,"endTime":687.64,"body":"of lower intensity cardio stuff. What"},{"speaker":"[Bryan]","startTime":685.158,"endTime":687.64,"body":"was"},{"speaker":"[Aaron Straker]","startTime":687.603,"endTime":687.807,"body":"Yeah."},{"speaker":"[Bryan]","startTime":687.66,"endTime":690.881,"body":"your heart rate at during the lower"},{"speaker":"[Bryan]","startTime":687.66,"endTime":690.881,"body":"periods when you weren't climbing, like 130?"},{"speaker":"[Aaron Straker]","startTime":692.158,"endTime":694.899,"body":"Yeah, it was right around there."},{"speaker":"[Aaron Straker]","startTime":692.158,"endTime":694.899,"body":"And then there, there would have, I would have"},{"speaker":"[Aaron Straker]","startTime":694.999,"endTime":698.141,"body":"the spikes and then it would"},{"speaker":"[Aaron Straker]","startTime":694.999,"endTime":698.141,"body":"take a little bit to come back down and sit"},{"speaker":"[Aaron Straker]","startTime":698.181,"endTime":703.844,"body":"around the like one thirties."},{"speaker":"[Aaron Straker]","startTime":698.181,"endTime":703.844,"body":"And I would kind of use the, the resistance"},{"speaker":"[Aaron Straker]","startTime":703.864,"endTime":707.726,"body":"wheel on the spin bike to kind"},{"speaker":"[Aaron Straker]","startTime":703.864,"endTime":707.726,"body":"of, you know, if my legs were moving too fast,"},{"speaker":"[Aaron Straker]","startTime":707.926,"endTime":712.008,"body":"and I would turn it up a little"},{"speaker":"[Aaron Straker]","startTime":707.926,"endTime":712.008,"body":"bit to get me into like a, a cadence that felt"},{"speaker":"[Aaron Straker]","startTime":712.048,"endTime":714.449,"body":"very maintainable and sustainable"},{"speaker":"[Aaron Straker]","startTime":712.048,"endTime":714.449,"body":"relative."},{"speaker":"[Bryan]","startTime":715.121,"endTime":720.919,"body":"Mm-hmm. And that was the reason for"},{"speaker":"[Bryan]","startTime":715.121,"endTime":720.919,"body":"the Hill Climbs thing was a way to burn more"},{"speaker":"[Bryan]","startTime":720.959,"endTime":721.421,"body":"calories."},{"speaker":"[Aaron Straker]","startTime":721.994,"endTime":726.9,"body":"Just to break it up a little"},{"speaker":"[Aaron Straker]","startTime":721.994,"endTime":726.9,"body":"bit, add a little bit of a challenge. That's"},{"speaker":"[Aaron Straker]","startTime":727.16,"endTime":730.684,"body":"kind of the overall theme of"},{"speaker":"[Aaron Straker]","startTime":727.16,"endTime":730.684,"body":"camp is to like push each other and really,"},{"speaker":"[Aaron Straker]","startTime":730.704,"endTime":734.83,"body":"really challenge each other"},{"speaker":"[Aaron Straker]","startTime":730.704,"endTime":734.83,"body":"and that sort of thing. And there was just"},{"speaker":"[Aaron Straker]","startTime":734.85,"endTime":738.774,"body":"a way to kind of, it was enough"},{"speaker":"[Aaron Straker]","startTime":734.85,"endTime":738.774,"body":"like change in stimulus that I wouldn't just"},{"speaker":"[Aaron Straker]","startTime":738.855,"endTime":740.837,"body":"like zone out sort of"},{"speaker":"[Bryan]","startTime":740.79,"endTime":741.791,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":740.857,"endTime":741.097,"body":"thing."},{"speaker":"[Bryan]","startTime":741.812,"endTime":744.777,"body":"Yeah, no, I dig that. Cool. Sweet."},{"speaker":"[Bryan]","startTime":741.812,"endTime":744.777,"body":"I like that"},{"speaker":"[Aaron Straker]","startTime":747.146,"endTime":751.364,"body":"Do you think we should get"},{"speaker":"[Aaron Straker]","startTime":747.146,"endTime":751.364,"body":"into questions?"},{"speaker":"[Bryan]","startTime":749.274,"endTime":750.574,"body":"Yeah, are you done with your updates?"},{"speaker":"[Aaron Straker]","startTime":751.404,"endTime":751.585,"body":"Yeah."},{"speaker":"[Bryan]","startTime":751.715,"endTime":755.898,"body":"Cool. Awesome. Yeah, let's do it. There's,"},{"speaker":"[Bryan]","startTime":751.715,"endTime":755.898,"body":"yeah, I think we have a short one to start."},{"speaker":"[Aaron Straker]","startTime":756.774,"endTime":756.895,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":757.859,"endTime":762.022,"body":"Hamstring cramps during glute bridges,"},{"speaker":"[Bryan]","startTime":757.859,"endTime":762.022,"body":"any advice? First thing"},{"speaker":"[Aaron Straker]","startTime":761.994,"endTime":762.097,"body":"So I"},{"speaker":"[Bryan]","startTime":762.082,"endTime":762.122,"body":"I"},{"speaker":"[Aaron Straker]","startTime":762.117,"endTime":762.261,"body":"mean."},{"speaker":"[Bryan]","startTime":762.142,"endTime":768.286,"body":"would just say is your feet are very"},{"speaker":"[Bryan]","startTime":762.142,"endTime":768.286,"body":"likely too far out. You probably need to move"},{"speaker":"[Bryan]","startTime":768.326,"endTime":773.27,"body":"them in so that your shins are either"},{"speaker":"[Bryan]","startTime":768.326,"endTime":773.27,"body":"vertical or even could be slightly quad dominant."},{"speaker":"[Bryan]","startTime":773.31,"endTime":776.792,"body":"If your hamstrings are cramping up,"},{"speaker":"[Bryan]","startTime":773.31,"endTime":776.792,"body":"you could bring the feet in, you know, even"},{"speaker":"[Bryan]","startTime":776.872,"endTime":781.796,"body":"more under your butt slightly. And"},{"speaker":"[Bryan]","startTime":776.872,"endTime":781.796,"body":"then also make sure you're not driving through"},{"speaker":"[Bryan]","startTime":781.856,"endTime":787.34,"body":"just the very back of your heel That's"},{"speaker":"[Bryan]","startTime":781.856,"endTime":787.34,"body":"obviously more likely if your feet are too"},{"speaker":"[Bryan]","startTime":787.36,"endTime":791.163,"body":"far forward And you're more likely"},{"speaker":"[Bryan]","startTime":787.36,"endTime":791.163,"body":"to drive through your toes if your feet are"},{"speaker":"[Bryan]","startTime":791.223,"endTime":795.086,"body":"too far back But if you're in that"},{"speaker":"[Bryan]","startTime":791.223,"endTime":795.086,"body":"sweet spot where your shins are about vertical"},{"speaker":"[Bryan]","startTime":795.226,"endTime":801.414,"body":"more or less when you get to the top"},{"speaker":"[Bryan]","startTime":795.226,"endTime":801.414,"body":"of the movement then just make sure you know"},{"speaker":"[Bryan]","startTime":801.434,"endTime":804.878,"body":"you're pressing through your midfoot"},{"speaker":"[Bryan]","startTime":801.434,"endTime":804.878,"body":"and not just putting all that pressure through"},{"speaker":"[Bryan]","startTime":804.898,"endTime":808.161,"body":"the heel. But I've experienced this"},{"speaker":"[Bryan]","startTime":804.898,"endTime":808.161,"body":"too, you just kind of need to fiddle around"},{"speaker":"[Bryan]","startTime":808.181,"endTime":812.545,"body":"with the foot pressure and the placement"},{"speaker":"[Bryan]","startTime":808.181,"endTime":812.545,"body":"of the legs."},{"speaker":"[Aaron Straker]","startTime":814.994,"endTime":817.678,"body":"Yeah, I don't have anything"},{"speaker":"[Aaron Straker]","startTime":814.994,"endTime":817.678,"body":"to add on to the back of that one. I would"},{"speaker":"[Aaron Straker]","startTime":818.038,"endTime":821.303,"body":"check your form there a little"},{"speaker":"[Aaron Straker]","startTime":818.038,"endTime":821.303,"body":"bit and make sure that you're not just giving"},{"speaker":"[Aaron Straker]","startTime":821.343,"endTime":826.451,"body":"him in like a super long prolonged"},{"speaker":"[Aaron Straker]","startTime":821.343,"endTime":826.451,"body":"isometric contraction sort of thing that's"},{"speaker":"[Aaron Straker]","startTime":826.471,"endTime":827.913,"body":"just locking them up after"},{"speaker":"[Aaron Straker]","startTime":826.471,"endTime":827.913,"body":"a bit."},{"speaker":"[Bryan]","startTime":828.998,"endTime":833.321,"body":"Yeah, also, yeah, good point. You may"},{"speaker":"[Bryan]","startTime":828.998,"endTime":833.321,"body":"not want to just try not pausing at the top."},{"speaker":"[Bryan]","startTime":833.341,"endTime":837.304,"body":"That would probably be where the cramp"},{"speaker":"[Bryan]","startTime":833.341,"endTime":837.304,"body":"occurs is in that super short position. So"},{"speaker":"[Bryan]","startTime":837.324,"endTime":842.208,"body":"maybe it's more of like a piston type"},{"speaker":"[Bryan]","startTime":837.324,"endTime":842.208,"body":"motion where you explode up or accelerate up"},{"speaker":"[Bryan]","startTime":842.228,"endTime":844.269,"body":"and then release as soon as you hit"},{"speaker":"[Bryan]","startTime":842.228,"endTime":844.269,"body":"lockout."},{"speaker":"[Aaron Straker]","startTime":850.63,"endTime":856.536,"body":"Next question is, what do you"},{"speaker":"[Aaron Straker]","startTime":850.63,"endTime":856.536,"body":"think about low volume, high intensity methods?"},{"speaker":"[Aaron Straker]","startTime":857.537,"endTime":861.821,"body":"By using pull, push, rest,"},{"speaker":"[Aaron Straker]","startTime":857.537,"endTime":861.821,"body":"legs, rest."},{"speaker":"[Bryan]","startTime":863.998,"endTime":869.559,"body":"Sounds good to me. I mean, this person"},{"speaker":"[Bryan]","startTime":863.998,"endTime":869.559,"body":"may be semi-new listener to our little segment"},{"speaker":"[Bryan]","startTime":869.599,"endTime":876.821,"body":"here, but we are relatively or generally"},{"speaker":"[Bryan]","startTime":869.599,"endTime":876.821,"body":"proponents of low volume, high intensity model."},{"speaker":"[Bryan]","startTime":877.041,"endTime":884.403,"body":"And I personally love a pull, push,"},{"speaker":"[Bryan]","startTime":877.041,"endTime":884.403,"body":"rest, legs, rest cycle. I've used that myself"},{"speaker":"[Bryan]","startTime":884.443,"endTime":890.765,"body":"for many years. And I, in fact, love"},{"speaker":"[Bryan]","startTime":884.443,"endTime":890.765,"body":"the idea of putting a rest stay on either side"},{"speaker":"[Bryan]","startTime":890.785,"endTime":891.265,"body":"of legs."},{"speaker":"[Bryan]","startTime":894.634,"endTime":899.121,"body":"pull push legs into a five day instead"},{"speaker":"[Bryan]","startTime":894.634,"endTime":899.121,"body":"of a four day. Like most people do it, like"},{"speaker":"[Bryan]","startTime":899.161,"endTime":904.55,"body":"pull push legs, rest, repeat. I like"},{"speaker":"[Bryan]","startTime":899.161,"endTime":904.55,"body":"putting that extra rest day in there. So yeah,"},{"speaker":"[Bryan]","startTime":904.59,"endTime":905.812,"body":"I'm a huge fan of it. What do you think,"},{"speaker":"[Bryan]","startTime":904.59,"endTime":905.812,"body":"Aaron?"},{"speaker":"[Aaron Straker]","startTime":907.146,"endTime":911.488,"body":"Yeah, I mean push pull legs"},{"speaker":"[Aaron Straker]","startTime":907.146,"endTime":911.488,"body":"or whatever version of that flavor"},{"speaker":"[Bryan]","startTime":911.112,"endTime":911.256,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":911.689,"endTime":918.914,"body":"was a long time favorite split"},{"speaker":"[Aaron Straker]","startTime":911.689,"endTime":918.914,"body":"of mine. I think it just, it works. It's a"},{"speaker":"[Aaron Straker]","startTime":918.994,"endTime":925.698,"body":"very good intermediate plus"},{"speaker":"[Aaron Straker]","startTime":918.994,"endTime":925.698,"body":"kind of split of programming. It's again a"},{"speaker":"[Aaron Straker]","startTime":925.738,"endTime":930.201,"body":"favorite. Now into the first"},{"speaker":"[Aaron Straker]","startTime":925.738,"endTime":930.201,"body":"question, low volume, high intensity. I absolutely"},{"speaker":"[Aaron Straker]","startTime":930.261,"endTime":935.265,"body":"love it. I think once you reach"},{"speaker":"[Aaron Straker]","startTime":930.261,"endTime":935.265,"body":"a certain threshold in your training career,"},{"speaker":"[Aaron Straker]","startTime":935.985,"endTime":945.825,"body":"that... will become the predominant"},{"speaker":"[Aaron Straker]","startTime":935.985,"endTime":945.825,"body":"approach. However, if you are potentially newer"},{"speaker":"[Aaron Straker]","startTime":945.966,"endTime":950.189,"body":"or a beginner, you may not"},{"speaker":"[Aaron Straker]","startTime":945.966,"endTime":950.189,"body":"be able to create enough stimulus with the"},{"speaker":"[Aaron Straker]","startTime":950.329,"endTime":955.534,"body":"lower amount of reps and sets"},{"speaker":"[Aaron Straker]","startTime":950.329,"endTime":955.534,"body":"to provide a significant stimulus for the training"},{"speaker":"[Aaron Straker]","startTime":955.574,"endTime":961.94,"body":"session. But once you reach"},{"speaker":"[Aaron Straker]","startTime":955.574,"endTime":961.94,"body":"a level of proficiency, it becomes kind of"},{"speaker":"[Aaron Straker]","startTime":961.96,"endTime":967.517,"body":"like opportunity cost on. on"},{"speaker":"[Aaron Straker]","startTime":961.96,"endTime":967.517,"body":"something, especially compounds, right? If"},{"speaker":"[Aaron Straker]","startTime":967.537,"endTime":972.702,"body":"you need four sets to create"},{"speaker":"[Aaron Straker]","startTime":967.537,"endTime":972.702,"body":"a stimulus on something, your intensity might"},{"speaker":"[Aaron Straker]","startTime":972.742,"endTime":976.946,"body":"not be high enough or proficiency"},{"speaker":"[Aaron Straker]","startTime":972.742,"endTime":976.946,"body":"of movement execution may not be high enough."},{"speaker":"[Aaron Straker]","startTime":977.006,"endTime":982.651,"body":"But once it does get there,"},{"speaker":"[Aaron Straker]","startTime":977.006,"endTime":982.651,"body":"lower volume is generally probably an approach"},{"speaker":"[Aaron Straker]","startTime":982.671,"endTime":984.653,"body":"that you would enjoy."},{"speaker":"[Bryan]","startTime":985.798,"endTime":989.963,"body":"Yeah, I agree that's good context to"},{"speaker":"[Bryan]","startTime":985.798,"endTime":989.963,"body":"regarding kind of like the training age piece"},{"speaker":"[Bryan]","startTime":989.983,"endTime":993.607,"body":"because it is true that as you as you're"},{"speaker":"[Bryan]","startTime":989.983,"endTime":993.607,"body":"a little earlier in your journey, it's harder"},{"speaker":"[Bryan]","startTime":993.647,"endTime":994.669,"body":"to get more out of less."},{"speaker":"[Aaron Straker]","startTime":996.178,"endTime":999.902,"body":"Yeah."},{"speaker":"[Bryan]","startTime":998.262,"endTime":998.942,"body":"Cool, well said."},{"speaker":"[Aaron Straker]","startTime":999.942,"endTime":1001.303,"body":"This one I'll kick over to"},{"speaker":"[Aaron Straker]","startTime":999.942,"endTime":1001.303,"body":"you, Brian."},{"speaker":"[Bryan]","startTime":1001.844,"endTime":1002.054,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1002.365,"endTime":1006.249,"body":"What is the recommended RPM"},{"speaker":"[Aaron Straker]","startTime":1002.365,"endTime":1006.249,"body":"for zone two riding?"},{"speaker":"[Bryan]","startTime":1007.554,"endTime":1011.675,"body":"Yeah, it's a good question and it's"},{"speaker":"[Bryan]","startTime":1007.554,"endTime":1011.675,"body":"not like super straightforward because the"},{"speaker":"[Bryan]","startTime":1011.775,"endTime":1016.436,"body":"general recommendation for riding that"},{"speaker":"[Bryan]","startTime":1011.775,"endTime":1016.436,"body":"you look at is 90 RPMs. That's what most people"},{"speaker":"[Bryan]","startTime":1016.476,"endTime":1022.558,"body":"say like, hey, you should be around"},{"speaker":"[Bryan]","startTime":1016.476,"endTime":1022.558,"body":"90 RPMs. I know when I first started doing"},{"speaker":"[Bryan]","startTime":1022.578,"endTime":1027.1399999999999,"body":"this zone two stuff, I couldn't even"},{"speaker":"[Bryan]","startTime":1022.578,"endTime":1027.1399999999999,"body":"get close to 90 because the lactic acid lactate"},{"speaker":"[Bryan]","startTime":1027.1599999999999,"endTime":1034.458,"body":"would accumulate so quickly in my legs."},{"speaker":"[Bryan]","startTime":1027.1599999999999,"endTime":1034.458,"body":"So I was pedaling much more like a 70. Problem"},{"speaker":"[Bryan]","startTime":1034.538,"endTime":1038.741,"body":"that I've found as I've gotten better"},{"speaker":"[Bryan]","startTime":1034.538,"endTime":1038.741,"body":"at clearing lactate from my legs is that when"},{"speaker":"[Bryan]","startTime":1038.761,"endTime":1045.745,"body":"you're at a 70 The resistance has to"},{"speaker":"[Bryan]","startTime":1038.761,"endTime":1045.745,"body":"be relatively high For you to be able to get"},{"speaker":"[Bryan]","startTime":1045.7649999999999,"endTime":1051.889,"body":"your heart rate high enough at a lower"},{"speaker":"[Bryan]","startTime":1045.7649999999999,"endTime":1051.889,"body":"RPM And so then it does kind of now at this"},{"speaker":"[Bryan]","startTime":1051.929,"endTime":1057.032,"body":"point the lower RPMs almost start to"},{"speaker":"[Bryan]","startTime":1051.929,"endTime":1057.032,"body":"feel More burdensome on my legs and makes them"},{"speaker":"[Bryan]","startTime":1057.072,"endTime":1062.608,"body":"feel kind of heavy which was the opposite"},{"speaker":"[Bryan]","startTime":1057.072,"endTime":1062.608,"body":"in the beginning. And now being up in that"},{"speaker":"[Bryan]","startTime":1062.648,"endTime":1068.092,"body":"like 85, 90 RPMs, it almost feels like"},{"speaker":"[Bryan]","startTime":1062.648,"endTime":1068.092,"body":"my legs are just kind of like, almost working"},{"speaker":"[Bryan]","startTime":1068.132,"endTime":1071.434,"body":"on their own. Like they're almost disconnected"},{"speaker":"[Bryan]","startTime":1068.132,"endTime":1071.434,"body":"from my body and they're just kind of like"},{"speaker":"[Bryan]","startTime":1071.474,"endTime":1079.34,"body":"spinning. And so that's been interesting."},{"speaker":"[Bryan]","startTime":1071.474,"endTime":1079.34,"body":"I have also heard people that do high RPM riding,"},{"speaker":"[Bryan]","startTime":1079.48,"endTime":1084.243,"body":"and this is specifically to work on,"},{"speaker":"[Bryan]","startTime":1079.48,"endTime":1084.243,"body":"you know, clearing lactate better. And they"},{"speaker":"[Bryan]","startTime":1084.263,"endTime":1092.489,"body":"would do that in 110 to 120 RPMs. That"},{"speaker":"[Bryan]","startTime":1084.263,"endTime":1092.489,"body":"just feels frantic to me. And so I can't really"},{"speaker":"[Bryan]","startTime":1092.849,"endTime":1098.374,"body":"do too much of that but any of them"},{"speaker":"[Bryan]","startTime":1092.849,"endTime":1098.374,"body":"are fine like and I think different points"},{"speaker":"[Bryan]","startTime":1098.414,"endTime":1103.798,"body":"of your journey will use different"},{"speaker":"[Bryan]","startTime":1098.414,"endTime":1103.798,"body":"RPMs, but I think anywhere between 70 or 75"},{"speaker":"[Bryan]","startTime":1103.938,"endTime":1113.778,"body":"and 120 is reasonable and I would probably"},{"speaker":"[Bryan]","startTime":1103.938,"endTime":1113.778,"body":"focus more on just the RPE and heart rate metrics"},{"speaker":"[Bryan]","startTime":1113.818,"endTime":1117.96,"body":"associated with being in zone 2 and"},{"speaker":"[Bryan]","startTime":1113.818,"endTime":1117.96,"body":"just kind of staying calm as you go through"},{"speaker":"[Bryan]","startTime":1118.0,"endTime":1123.183,"body":"it and Finding whatever RPM allows"},{"speaker":"[Bryan]","startTime":1118.0,"endTime":1123.183,"body":"you to accomplish that versus worrying too"},{"speaker":"[Bryan]","startTime":1123.223,"endTime":1126.405,"body":"much about like focus hyper focusing"},{"speaker":"[Bryan]","startTime":1123.223,"endTime":1126.405,"body":"on the RPMs themselves"},{"speaker":"[Aaron Straker]","startTime":1129.33,"endTime":1132.371,"body":"Yeah, that's well said. I don't"},{"speaker":"[Aaron Straker]","startTime":1129.33,"endTime":1132.371,"body":"really have anything onto the back end of that."},{"speaker":"[Aaron Straker]","startTime":1132.412,"endTime":1137.535,"body":"And for full transparency,"},{"speaker":"[Aaron Straker]","startTime":1132.412,"endTime":1137.535,"body":"if it matters, I just literally just use my"},{"speaker":"[Aaron Straker]","startTime":1137.575,"endTime":1140.096,"body":"heart rate. I don't have a"},{"speaker":"[Aaron Straker]","startTime":1137.575,"endTime":1140.096,"body":"clue what my RPMs are. And it really comes"},{"speaker":"[Aaron Straker]","startTime":1140.136,"endTime":1145.38,"body":"back to your goal, right? My"},{"speaker":"[Aaron Straker]","startTime":1140.136,"endTime":1145.38,"body":"goal is extra additional expenditure for fat"},{"speaker":"[Aaron Straker]","startTime":1145.42,"endTime":1149.703,"body":"loss and general, you know,"},{"speaker":"[Aaron Straker]","startTime":1145.42,"endTime":1149.703,"body":"cardio metabolic health sort of thing. So I"},{"speaker":"[Aaron Straker]","startTime":1149.723,"endTime":1154.205,"body":"think it being relative to"},{"speaker":"[Aaron Straker]","startTime":1149.723,"endTime":1154.205,"body":"your goal is don't lose the value in that."},{"speaker":"[Bryan]","startTime":1154.91,"endTime":1159.055,"body":"Yeah. I think this one is actually"},{"speaker":"[Bryan]","startTime":1154.91,"endTime":1159.055,"body":"one I'm interested to hear your take on. So"},{"speaker":"[Bryan]","startTime":1160.176,"endTime":1164.101,"body":"how to bulk for those of you who used"},{"speaker":"[Bryan]","startTime":1160.176,"endTime":1164.101,"body":"to be overweight and are scared of getting"},{"speaker":"[Bryan]","startTime":1164.141,"endTime":1164.621,"body":"fat again."},{"speaker":"[Aaron Straker]","startTime":1166.578,"endTime":1172.221,"body":"I mean, the best answer is"},{"speaker":"[Aaron Straker]","startTime":1166.578,"endTime":1172.221,"body":"hire an outside source of help, hire a coach"},{"speaker":"[Aaron Straker]","startTime":1172.682,"endTime":1178.086,"body":"that will help that. You'll"},{"speaker":"[Aaron Straker]","startTime":1172.682,"endTime":1178.086,"body":"have someone to one point out. I don't wanna"},{"speaker":"[Aaron Straker]","startTime":1178.126,"endTime":1188.593,"body":"say unsubstantiate your fears,"},{"speaker":"[Aaron Straker]","startTime":1178.126,"endTime":1188.593,"body":"but some people have fears that are just baseless."},{"speaker":"[Aaron Straker]","startTime":1188.613,"endTime":1194.337,"body":"Oh, the scale's up 0.3 pounds,"},{"speaker":"[Aaron Straker]","startTime":1188.613,"endTime":1194.337,"body":"it's all fat or something like that, we're"},{"speaker":"[Aaron Straker]","startTime":1194.357,"endTime":1199.104,"body":"like, no, it's not. You didn't"},{"speaker":"[Aaron Straker]","startTime":1194.357,"endTime":1199.104,"body":"get as good of a night of sleep. There's many"},{"speaker":"[Aaron Straker]","startTime":1199.985,"endTime":1205.669,"body":"other variables that go into"},{"speaker":"[Aaron Straker]","startTime":1199.985,"endTime":1205.669,"body":"play. So help by adding external support into"},{"speaker":"[Aaron Straker]","startTime":1205.689,"endTime":1210.914,"body":"your decision tree, right?"},{"speaker":"[Aaron Straker]","startTime":1205.689,"endTime":1210.914,"body":"That's the first one. The second one is, I"},{"speaker":"[Aaron Straker]","startTime":1210.934,"endTime":1217.006,"body":"would say, change your terminology"},{"speaker":"[Aaron Straker]","startTime":1210.934,"endTime":1217.006,"body":"around it. It is a gain or a build. not necessarily"},{"speaker":"[Aaron Straker]","startTime":1217.146,"endTime":1222.13,"body":"a bulk. I know that's just"},{"speaker":"[Aaron Straker]","startTime":1217.146,"endTime":1222.13,"body":"semantics, but something like a gaining phase"},{"speaker":"[Aaron Straker]","startTime":1222.19,"endTime":1227.333,"body":"or a building phase has a much"},{"speaker":"[Aaron Straker]","startTime":1222.19,"endTime":1227.333,"body":"more kind of softer connotation than a bulk,"},{"speaker":"[Aaron Straker]","startTime":1227.394,"endTime":1231.516,"body":"because you don't need to get"},{"speaker":"[Aaron Straker]","startTime":1227.394,"endTime":1231.516,"body":"bulky. You're just building or gaining. And"},{"speaker":"[Aaron Straker]","startTime":1231.536,"endTime":1238.681,"body":"then the third thing is take"},{"speaker":"[Aaron Straker]","startTime":1231.536,"endTime":1238.681,"body":"it slow. If you want to look up the research,"},{"speaker":"[Aaron Straker]","startTime":1238.922,"endTime":1245.594,"body":"the research that I built my"},{"speaker":"[Aaron Straker]","startTime":1238.922,"endTime":1245.594,"body":"muscle gain models off of is the... Eric Helms"},{"speaker":"[Aaron Straker]","startTime":1245.614,"endTime":1251.977,"body":"and Alan Aragon published paper"},{"speaker":"[Aaron Straker]","startTime":1245.614,"endTime":1251.977,"body":"from like, I believe 2020, 2021 on natural"},{"speaker":"[Aaron Straker]","startTime":1252.017,"endTime":1256.499,"body":"bodybuilders. You could find"},{"speaker":"[Aaron Straker]","startTime":1252.017,"endTime":1256.499,"body":"that on Google Scholar, PubMed. They have rates"},{"speaker":"[Aaron Straker]","startTime":1256.579,"endTime":1262.782,"body":"in there. The suggested rates"},{"speaker":"[Aaron Straker]","startTime":1256.579,"endTime":1262.782,"body":"are much slower than literally 80% of your"},{"speaker":"[Aaron Straker]","startTime":1262.822,"endTime":1270.365,"body":"fitness personalities suggest."},{"speaker":"[Aaron Straker]","startTime":1262.822,"endTime":1270.365,"body":"Take it slow. Right? And then the final thing"},{"speaker":"[Aaron Straker]","startTime":1270.445,"endTime":1275.88,"body":"I would say. There is going"},{"speaker":"[Aaron Straker]","startTime":1270.445,"endTime":1275.88,"body":"to be some fat gain that some doesn't mean"},{"speaker":"[Aaron Straker]","startTime":1275.94,"endTime":1281.344,"body":"90% It doesn't mean 80% It's"},{"speaker":"[Aaron Straker]","startTime":1275.94,"endTime":1281.344,"body":"going to be relative to how efficiently you"},{"speaker":"[Aaron Straker]","startTime":1281.404,"endTime":1287.588,"body":"set up your diet in a myriad"},{"speaker":"[Aaron Straker]","startTime":1281.404,"endTime":1287.588,"body":"of other factors But take it slow and you will"},{"speaker":"[Aaron Straker]","startTime":1287.628,"endTime":1292.151,"body":"not just wake up one day and"},{"speaker":"[Aaron Straker]","startTime":1287.628,"endTime":1292.151,"body":"being like I fucked it all off But those would"},{"speaker":"[Aaron Straker]","startTime":1292.171,"endTime":1295.953,"body":"be the four biggest pillars"},{"speaker":"[Aaron Straker]","startTime":1292.171,"endTime":1295.953,"body":"that I would suggest covering"},{"speaker":"[Bryan]","startTime":1297.254,"endTime":1304.001,"body":"Yeah, I love that. That was very concise."},{"speaker":"[Bryan]","startTime":1297.254,"endTime":1304.001,"body":"I would say also, don't be scared of throwing"},{"speaker":"[Bryan]","startTime":1304.041,"endTime":1310.288,"body":"a mini cut in. And I say that with"},{"speaker":"[Bryan]","startTime":1304.041,"endTime":1310.288,"body":"a bit tentatively, because I feel like the"},{"speaker":"[Bryan]","startTime":1310.388,"endTime":1315.173,"body":"mindset of somebody in this question"},{"speaker":"[Bryan]","startTime":1310.388,"endTime":1315.173,"body":"askers position is probably going to think"},{"speaker":"[Bryan]","startTime":1315.193,"endTime":1320.142,"body":"that they need a mini cut more often"},{"speaker":"[Bryan]","startTime":1315.193,"endTime":1320.142,"body":"than they actually do. And so that would be"},{"speaker":"[Bryan]","startTime":1320.162,"endTime":1323.604,"body":"another reason to have a coach who"},{"speaker":"[Bryan]","startTime":1320.162,"endTime":1323.604,"body":"can kind of help you with that. But I think"},{"speaker":"[Bryan]","startTime":1323.624,"endTime":1327.846,"body":"there's really no reason that you need"},{"speaker":"[Bryan]","startTime":1323.624,"endTime":1327.846,"body":"to get fat again. Like you shouldn't, it's"},{"speaker":"[Bryan]","startTime":1327.866,"endTime":1332.389,"body":"really unhealthy for you to have all"},{"speaker":"[Bryan]","startTime":1327.866,"endTime":1332.389,"body":"these fat cells and you've already got the"},{"speaker":"[Bryan]","startTime":1332.429,"endTime":1338.592,"body":"makings of them from being fat prior."},{"speaker":"[Bryan]","startTime":1332.429,"endTime":1338.592,"body":"So you don't want to kind of inspire them to"},{"speaker":"[Bryan]","startTime":1338.632,"endTime":1343.074,"body":"grow again. So I think you do need"},{"speaker":"[Bryan]","startTime":1338.632,"endTime":1343.074,"body":"to manage that. But like, you know, it could"},{"speaker":"[Bryan]","startTime":1343.094,"endTime":1346.536,"body":"be eight or 10 pounds up and then a"},{"speaker":"[Bryan]","startTime":1343.094,"endTime":1346.536,"body":"few pounds down, and then eight or 10 pounds"},{"speaker":"[Bryan]","startTime":1346.596,"endTime":1349.618,"body":"up and a few pounds down. Like it just,"},{"speaker":"[Bryan]","startTime":1346.596,"endTime":1349.618,"body":"it doesn't need to be like you're up 16 to"},{"speaker":"[Bryan]","startTime":1349.658,"endTime":1354.101,"body":"20 pounds before you make any sort"},{"speaker":"[Bryan]","startTime":1349.658,"endTime":1354.101,"body":"of move to cut again. Would kind of be my practical"},{"speaker":"[Bryan]","startTime":1354.141,"endTime":1360.69,"body":"thought on that. cool. How hard"},{"speaker":"[Aaron Straker]","startTime":1360.606,"endTime":1360.79,"body":"This"},{"speaker":"[Bryan]","startTime":1360.71,"endTime":1360.89,"body":"is it"},{"speaker":"[Aaron Straker]","startTime":1360.872,"endTime":1360.974,"body":"one."},{"speaker":"[Bryan]","startTime":1360.91,"endTime":1366.015,"body":"going to be for me to tone down my"},{"speaker":"[Bryan]","startTime":1360.91,"endTime":1366.015,"body":"biking now once my race is over? I love this"},{"speaker":"[Bryan]","startTime":1366.055,"endTime":1369.257,"body":"question because I've actually thought"},{"speaker":"[Bryan]","startTime":1366.055,"endTime":1369.257,"body":"a lot about it and I think it's going to be"},{"speaker":"[Bryan]","startTime":1369.297,"endTime":1375.603,"body":"really hard and I don't know exactly"},{"speaker":"[Bryan]","startTime":1369.297,"endTime":1375.603,"body":"what's going to happen. I know for sure that"},{"speaker":"[Bryan]","startTime":1375.683,"endTime":1382.469,"body":"I'm not going to continue doing five"},{"speaker":"[Bryan]","startTime":1375.683,"endTime":1382.469,"body":"zone two and two zone five interval type sessions"},{"speaker":"[Bryan]","startTime":1382.489,"endTime":1388.866,"body":"a week. I'm not going to be on my bike"},{"speaker":"[Bryan]","startTime":1382.489,"endTime":1388.866,"body":"seven days a week, but I really do enjoy the"},{"speaker":"[Bryan]","startTime":1388.926,"endTime":1395.768,"body":"benefits that I'm getting from the"},{"speaker":"[Bryan]","startTime":1388.926,"endTime":1395.768,"body":"Zone 2 work specifically. And so one nice thing"},{"speaker":"[Bryan]","startTime":1395.808,"endTime":1400.57,"body":"about, maybe not nice, but the weather"},{"speaker":"[Bryan]","startTime":1395.808,"endTime":1400.57,"body":"is going to be changing after my race. So my"},{"speaker":"[Bryan]","startTime":1400.611,"endTime":1405.112,"body":"race is early mid-October and when"},{"speaker":"[Bryan]","startTime":1400.611,"endTime":1405.112,"body":"we get in a boulder here in late October, November,"},{"speaker":"[Bryan]","startTime":1405.152,"endTime":1409.814,"body":"December, the weather is not super"},{"speaker":"[Bryan]","startTime":1405.152,"endTime":1409.814,"body":"conducive to riding. And I don't know that"},{"speaker":"[Bryan]","startTime":1409.894,"endTime":1414.897,"body":"I'm quite hardcore enough to be one"},{"speaker":"[Bryan]","startTime":1409.894,"endTime":1414.897,"body":"of those boulderites that I see biking around"},{"speaker":"[Bryan]","startTime":1414.977,"endTime":1419.402,"body":"in like negative six degree weather."},{"speaker":"[Bryan]","startTime":1414.977,"endTime":1419.402,"body":"or like snow or rain. Like, I mean, the people"},{"speaker":"[Bryan]","startTime":1419.422,"endTime":1424.785,"body":"are crazy here. Like, I feel like I'm"},{"speaker":"[Bryan]","startTime":1419.422,"endTime":1424.785,"body":"going to wait for a fair weather day and go"},{"speaker":"[Bryan]","startTime":1424.825,"endTime":1430.567,"body":"biking. But my guess would be that"},{"speaker":"[Bryan]","startTime":1424.825,"endTime":1430.567,"body":"I'll probably settle into a four times a week"},{"speaker":"[Bryan]","startTime":1430.667,"endTime":1435.169,"body":"biking where I'll have three zone two"},{"speaker":"[Bryan]","startTime":1430.667,"endTime":1435.169,"body":"sessions and probably one like harder interval"},{"speaker":"[Bryan]","startTime":1435.209,"endTime":1441.231,"body":"type session, and I'll probably end"},{"speaker":"[Bryan]","startTime":1435.209,"endTime":1441.231,"body":"up doing most of them on the peloton. And I"},{"speaker":"[Bryan]","startTime":1441.271,"endTime":1447.238,"body":"won't enjoy it as much. So it'll be"},{"speaker":"[Bryan]","startTime":1441.271,"endTime":1447.238,"body":"much easier for me to do less of it. And depending"},{"speaker":"[Bryan]","startTime":1447.278,"endTime":1450.94,"body":"on how the race goes and off season"},{"speaker":"[Bryan]","startTime":1447.278,"endTime":1450.94,"body":"goes and everything, like there's already a"},{"speaker":"[Bryan]","startTime":1451.0,"endTime":1454.482,"body":"part of me that's thinking I would"},{"speaker":"[Bryan]","startTime":1451.0,"endTime":1454.482,"body":"love to do this same race again if they offer"},{"speaker":"[Bryan]","startTime":1454.522,"endTime":1459.305,"body":"it and kind of train for two or three"},{"speaker":"[Bryan]","startTime":1454.522,"endTime":1459.305,"body":"months again similarly for it and see if I"},{"speaker":"[Bryan]","startTime":1459.325,"endTime":1463.227,"body":"can improve year upon year, which would"},{"speaker":"[Bryan]","startTime":1459.325,"endTime":1463.227,"body":"then give me, you know, like eight or nine"},{"speaker":"[Bryan]","startTime":1463.267,"endTime":1466.689,"body":"months a year to focus more on lifting"},{"speaker":"[Bryan]","startTime":1463.267,"endTime":1466.689,"body":"and hypertrophy and three or four months a"},{"speaker":"[Bryan]","startTime":1466.709,"endTime":1470.952,"body":"year to focus more on biking. And that"},{"speaker":"[Bryan]","startTime":1466.709,"endTime":1470.952,"body":"seems like kind of a reasonable split that"},{"speaker":"[Bryan]","startTime":1470.972,"endTime":1476.346,"body":"I think would work well with things"},{"speaker":"[Bryan]","startTime":1470.972,"endTime":1476.346,"body":"I enjoy. and things that I care about as I"},{"speaker":"[Bryan]","startTime":1476.386,"endTime":1481.016,"body":"get older. So, yeah, that's kind of"},{"speaker":"[Bryan]","startTime":1476.386,"endTime":1481.016,"body":"my initial thought on it and we'll see how"},{"speaker":"[Bryan]","startTime":1481.056,"endTime":1481.637,"body":"it goes from there."},{"speaker":"[Aaron Straker]","startTime":1484.818,"endTime":1487.128,"body":"I like that. This"},{"speaker":"[Bryan]","startTime":1487.151,"endTime":1487.292,"body":"I'll"},{"speaker":"[Aaron Straker]","startTime":1487.208,"endTime":1487.308,"body":"one"},{"speaker":"[Bryan]","startTime":1487.312,"endTime":1487.453,"body":"kick"},{"speaker":"[Aaron Straker]","startTime":1487.328,"endTime":1487.469,"body":"will"},{"speaker":"[Bryan]","startTime":1487.473,"endTime":1487.574,"body":"this"},{"speaker":"[Aaron Straker]","startTime":1487.489,"endTime":1487.67,"body":"kick"},{"speaker":"[Bryan]","startTime":1487.634,"endTime":1487.714,"body":"one"},{"speaker":"[Aaron Straker]","startTime":1487.71,"endTime":1487.851,"body":"over"},{"speaker":"[Bryan]","startTime":1487.775,"endTime":1487.896,"body":"over"},{"speaker":"[Aaron Straker]","startTime":1487.871,"endTime":1487.951,"body":"the..."},{"speaker":"[Bryan]","startTime":1487.936,"endTime":1488.197,"body":"to you."},{"speaker":"[Aaron Straker]","startTime":1489.136,"endTime":1489.317,"body":"Okay?"},{"speaker":"[Bryan]","startTime":1491.314,"endTime":1495.117,"body":"Yeah, I'll kick it to you and we can"},{"speaker":"[Bryan]","startTime":1491.314,"endTime":1495.117,"body":"take it from there. Cause I think it's interesting."},{"speaker":"[Bryan]","startTime":1495.157,"endTime":1499.4,"body":"We'll both have a perspective. At what"},{"speaker":"[Bryan]","startTime":1495.157,"endTime":1499.4,"body":"point does a lifter graduate from an upper"},{"speaker":"[Bryan]","startTime":1499.46,"endTime":1503.664,"body":"lower split? What are signs that you"},{"speaker":"[Bryan]","startTime":1499.46,"endTime":1503.664,"body":"may benefit from something more tailored to"},{"speaker":"[Bryan]","startTime":1503.684,"endTime":1505.945,"body":"your specific goals and recoverability?"},{"speaker":"[Aaron Straker]","startTime":1508.402,"endTime":1513.504,"body":"Yeah, so a really interesting"},{"speaker":"[Aaron Straker]","startTime":1508.402,"endTime":1513.504,"body":"question. I don't think that you ever necessarily"},{"speaker":"[Aaron Straker]","startTime":1513.544,"endTime":1519.447,"body":"need to graduate from an upper"},{"speaker":"[Aaron Straker]","startTime":1513.544,"endTime":1519.447,"body":"lower split. For instance, if I have a client"},{"speaker":"[Aaron Straker]","startTime":1519.487,"endTime":1524.27,"body":"who's, even an advanced client"},{"speaker":"[Aaron Straker]","startTime":1519.487,"endTime":1524.27,"body":"who's training four debt times per week, we're"},{"speaker":"[Aaron Straker]","startTime":1524.29,"endTime":1528.892,"body":"probably running an upper lower"},{"speaker":"[Aaron Straker]","startTime":1524.29,"endTime":1528.892,"body":"split. Maybe one of the uppers might have a"},{"speaker":"[Aaron Straker]","startTime":1528.932,"endTime":1533.687,"body":"little bit more of a push versus"},{"speaker":"[Aaron Straker]","startTime":1528.932,"endTime":1533.687,"body":"pull. focus, same thing with the lower, we"},{"speaker":"[Aaron Straker]","startTime":1533.727,"endTime":1536.448,"body":"might have a little bit like"},{"speaker":"[Aaron Straker]","startTime":1533.727,"endTime":1536.448,"body":"one day with a little bit more of a hamstring"},{"speaker":"[Aaron Straker]","startTime":1536.488,"endTime":1540.13,"body":"bias, one day with a little"},{"speaker":"[Aaron Straker]","startTime":1536.488,"endTime":1540.13,"body":"bit more of a glute bias, but I don't necessarily"},{"speaker":"[Aaron Straker]","startTime":1540.15,"endTime":1546.294,"body":"think that anyone necessarily"},{"speaker":"[Aaron Straker]","startTime":1540.15,"endTime":1546.294,"body":"graduates from that. Into the second part of"},{"speaker":"[Aaron Straker]","startTime":1546.334,"endTime":1550.057,"body":"the question, signs that you"},{"speaker":"[Aaron Straker]","startTime":1546.334,"endTime":1550.057,"body":"may benefit from something more tailored to"},{"speaker":"[Aaron Straker]","startTime":1550.077,"endTime":1554.74,"body":"your specific goals, or as"},{"speaker":"[Aaron Straker]","startTime":1550.077,"endTime":1554.74,"body":"if you have significant lagging body parts,"},{"speaker":"[Aaron Straker]","startTime":1554.82,"endTime":1560.204,"body":"right? Let's say your arms"},{"speaker":"[Aaron Straker]","startTime":1554.82,"endTime":1560.204,"body":"just fucking suck, right? We might need to"},{"speaker":"[Aaron Straker]","startTime":1560.244,"endTime":1565.248,"body":"start adding some arm volume"},{"speaker":"[Aaron Straker]","startTime":1560.244,"endTime":1565.248,"body":"on leg days if that's important enough to you,"},{"speaker":"[Aaron Straker]","startTime":1565.288,"endTime":1568.53,"body":"if maybe if you have aspirations"},{"speaker":"[Aaron Straker]","startTime":1565.288,"endTime":1568.53,"body":"for competing or something like that where"},{"speaker":"[Aaron Straker]","startTime":1569.311,"endTime":1575.183,"body":"the value is, the benefit would"},{"speaker":"[Aaron Straker]","startTime":1569.311,"endTime":1575.183,"body":"be there to add. additional volume across more"},{"speaker":"[Aaron Straker]","startTime":1575.203,"endTime":1582.37,"body":"days sort of thing. And then"},{"speaker":"[Aaron Straker]","startTime":1575.203,"endTime":1582.37,"body":"inter recoverability. If you have like a specific"},{"speaker":"[Aaron Straker]","startTime":1582.41,"endTime":1586.412,"body":"body part that just takes a"},{"speaker":"[Aaron Straker]","startTime":1582.41,"endTime":1586.412,"body":"very long time to recover, not to pick on Brian,"},{"speaker":"[Aaron Straker]","startTime":1586.452,"endTime":1589.734,"body":"but Brian, you, your hamstrings"},{"speaker":"[Aaron Straker]","startTime":1586.452,"endTime":1589.734,"body":"used to be like noticeably slower than the"},{"speaker":"[Aaron Straker]","startTime":1589.774,"endTime":1590.254,"body":"rest of your"},{"speaker":"[Bryan]","startTime":1590.186,"endTime":1590.396,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1590.294,"endTime":1595.957,"body":"body. In terms of their recovery,"},{"speaker":"[Aaron Straker]","startTime":1590.294,"endTime":1595.957,"body":"uh, proximity of length to recover after training"},{"speaker":"[Aaron Straker]","startTime":1595.977,"endTime":1600.779,"body":"sessions, that is where I think"},{"speaker":"[Aaron Straker]","startTime":1595.977,"endTime":1600.779,"body":"a little bit more nuanced programming specifically"},{"speaker":"[Aaron Straker]","startTime":1600.819,"endTime":1605.641,"body":"for you would be more intelligent"},{"speaker":"[Aaron Straker]","startTime":1600.819,"endTime":1605.641,"body":"because of just limitations in recovery capacity"},{"speaker":"[Aaron Straker]","startTime":1606.161,"endTime":1612.466,"body":"that is a traditional, you"},{"speaker":"[Aaron Straker]","startTime":1606.161,"endTime":1612.466,"body":"know, push pull legs. or something just makes"},{"speaker":"[Aaron Straker]","startTime":1612.486,"endTime":1614.429,"body":"too many assumptions for."},{"speaker":"[Bryan]","startTime":1615.918,"endTime":1618.86,"body":"Yeah, no, I mean, those are really,"},{"speaker":"[Bryan]","startTime":1615.918,"endTime":1618.86,"body":"really good points. You kind of said exactly"},{"speaker":"[Bryan]","startTime":1618.88,"endTime":1624.043,"body":"what I was going to say. So I will"},{"speaker":"[Bryan]","startTime":1618.88,"endTime":1624.043,"body":"just expand on that a little bit. I don't believe"},{"speaker":"[Bryan]","startTime":1624.063,"endTime":1627.325,"body":"that you ever need to split off an"},{"speaker":"[Bryan]","startTime":1624.063,"endTime":1627.325,"body":"upper lower split either. I think the context"},{"speaker":"[Bryan]","startTime":1627.345,"endTime":1634.21,"body":"there and provide it was perfect. And"},{"speaker":"[Bryan]","startTime":1627.345,"endTime":1634.21,"body":"then as far as signs that you would want to"},{"speaker":"[Bryan]","startTime":1634.25,"endTime":1639.213,"body":"move off, I think it really comes down"},{"speaker":"[Bryan]","startTime":1634.25,"endTime":1639.213,"body":"to looking at each one of your specific muscle"},{"speaker":"[Bryan]","startTime":1639.233,"endTime":1643.536,"body":"groups and how quickly it recovers"},{"speaker":"[Bryan]","startTime":1639.233,"endTime":1643.536,"body":"from the volume that you're giving it. And"},{"speaker":"[Bryan]","startTime":1643.596,"endTime":1650.165,"body":"so if you determine that one recovers"},{"speaker":"[Bryan]","startTime":1643.596,"endTime":1650.165,"body":"faster or slower than the others. For example,"},{"speaker":"[Bryan]","startTime":1650.405,"endTime":1656.09,"body":"lateral delts. Like, can you only train"},{"speaker":"[Bryan]","startTime":1650.405,"endTime":1656.09,"body":"your lateral delts twice a week on upper body"},{"speaker":"[Bryan]","startTime":1656.11,"endTime":1659.993,"body":"days? Highly likely not. Like, you"},{"speaker":"[Bryan]","startTime":1656.11,"endTime":1659.993,"body":"probably could train your lateral delts if"},{"speaker":"[Bryan]","startTime":1660.013,"endTime":1663.035,"body":"you wanted to prioritize them. You"},{"speaker":"[Bryan]","startTime":1660.013,"endTime":1663.035,"body":"could train them on all four days. You could"},{"speaker":"[Bryan]","startTime":1663.075,"endTime":1667.899,"body":"put them on lower body days too. I"},{"speaker":"[Bryan]","startTime":1663.075,"endTime":1667.899,"body":"think depending on exercise selection, you"},{"speaker":"[Bryan]","startTime":1667.939,"endTime":1673.223,"body":"could do the same with some back movements."},{"speaker":"[Bryan]","startTime":1667.939,"endTime":1673.223,"body":"You know, if you had one back day that was"},{"speaker":"[Bryan]","startTime":1673.243,"endTime":1677.266,"body":"a little bit more lengthened, if you're"},{"speaker":"[Bryan]","startTime":1673.243,"endTime":1677.266,"body":"lucky enough to have an ability to bias lengthened"},{"speaker":"[Bryan]","startTime":1677.326,"endTime":1681.529,"body":"in your back work, and you could have"},{"speaker":"[Bryan]","startTime":1677.326,"endTime":1681.529,"body":"three days that are more short overloaded back,"},{"speaker":"[Bryan]","startTime":1681.549,"endTime":1685.291,"body":"and you could literally be training"},{"speaker":"[Bryan]","startTime":1681.549,"endTime":1685.291,"body":"back in delts on all four of your training"},{"speaker":"[Bryan]","startTime":1685.311,"endTime":1690.575,"body":"days. Currently, I have two one-on-one"},{"speaker":"[Bryan]","startTime":1685.311,"endTime":1690.575,"body":"clients and I only have three total. So two"},{"speaker":"[Bryan]","startTime":1690.635,"endTime":1696.039,"body":"of them, uh, happened to have much"},{"speaker":"[Bryan]","startTime":1690.635,"endTime":1696.039,"body":"more developed legs than upper bodies. And"},{"speaker":"[Bryan]","startTime":1696.099,"endTime":1702.378,"body":"so we are just on a perpetual upper"},{"speaker":"[Bryan]","startTime":1696.099,"endTime":1702.378,"body":"body specialization program. And if I were"},{"speaker":"[Bryan]","startTime":1702.398,"endTime":1708.201,"body":"to have them on an upper lower split"},{"speaker":"[Bryan]","startTime":1702.398,"endTime":1708.201,"body":"twice a week, there would their legs would"},{"speaker":"[Bryan]","startTime":1708.221,"endTime":1712.282,"body":"just continue to grow and their upper"},{"speaker":"[Bryan]","startTime":1708.221,"endTime":1712.282,"body":"body would get nowhere. So we have them on"},{"speaker":"[Bryan]","startTime":1712.583,"endTime":1716.224,"body":"either one of them is on a one times"},{"speaker":"[Bryan]","startTime":1712.583,"endTime":1716.224,"body":"a week leg program and the other one is on"},{"speaker":"[Bryan]","startTime":1716.864,"endTime":1720.706,"body":"two times a week, but the volume is"},{"speaker":"[Bryan]","startTime":1716.864,"endTime":1720.706,"body":"so low that it's mostly an upper body day with"},{"speaker":"[Bryan]","startTime":1720.766,"endTime":1725.368,"body":"like legs as an afterthought. And so"},{"speaker":"[Bryan]","startTime":1720.766,"endTime":1725.368,"body":"there's a number of different ways that you"},{"speaker":"[Bryan]","startTime":1725.388,"endTime":1730.803,"body":"can be creative and design programming"},{"speaker":"[Bryan]","startTime":1725.388,"endTime":1730.803,"body":"so that, you know, Like in this case, leg days"},{"speaker":"[Bryan]","startTime":1730.843,"endTime":1735.086,"body":"become essentially full body days and"},{"speaker":"[Bryan]","startTime":1730.843,"endTime":1735.086,"body":"then upper body days are upper body days. So"},{"speaker":"[Bryan]","startTime":1735.106,"endTime":1739.269,"body":"we're training upper body four days"},{"speaker":"[Bryan]","startTime":1735.106,"endTime":1739.269,"body":"a week with legs twice a week, but it started"},{"speaker":"[Bryan]","startTime":1739.31,"endTime":1745.995,"body":"as an upper lower split. It just kind"},{"speaker":"[Bryan]","startTime":1739.31,"endTime":1745.995,"body":"of morphed and molded into this thing. So,"},{"speaker":"[Bryan]","startTime":1746.035,"endTime":1750.659,"body":"yeah, I mean, you know, the signs of"},{"speaker":"[Bryan]","startTime":1746.035,"endTime":1750.659,"body":"when you would need to do it would just be"},{"speaker":"[Bryan]","startTime":1750.699,"endTime":1754.942,"body":"based on how quickly your muscles are"},{"speaker":"[Bryan]","startTime":1750.699,"endTime":1754.942,"body":"recovering, which muscles can handle more volume,"},{"speaker":"[Bryan]","startTime":1754.962,"endTime":1760.174,"body":"which muscles maybe can handle less"},{"speaker":"[Bryan]","startTime":1754.962,"endTime":1760.174,"body":"volume or need less volume. And then you kind"},{"speaker":"[Bryan]","startTime":1760.235,"endTime":1764.779,"body":"of manipulate and move stuff around"},{"speaker":"[Bryan]","startTime":1760.235,"endTime":1764.779,"body":"from there. In program design, if you just"},{"speaker":"[Bryan]","startTime":1764.839,"endTime":1768.322,"body":"start with an upper lower split and"},{"speaker":"[Bryan]","startTime":1764.839,"endTime":1768.322,"body":"then you're like, okay, well, Delts could do"},{"speaker":"[Bryan]","startTime":1768.382,"endTime":1771.345,"body":"more. So we'll move some there and"},{"speaker":"[Bryan]","startTime":1768.382,"endTime":1771.345,"body":"back and do more. We'll move some there. Ooh,"},{"speaker":"[Bryan]","startTime":1771.385,"endTime":1774.728,"body":"hamstrings, they can't handle as much."},{"speaker":"[Bryan]","startTime":1771.385,"endTime":1774.728,"body":"So we'll take away some here. And then you"},{"speaker":"[Bryan]","startTime":1774.748,"endTime":1778.011,"body":"just kind of look at what you create"},{"speaker":"[Bryan]","startTime":1774.748,"endTime":1778.011,"body":"and it might not look at all like an upper"},{"speaker":"[Bryan]","startTime":1778.051,"endTime":1781.033,"body":"lower split anymore, but that's kind"},{"speaker":"[Bryan]","startTime":1778.051,"endTime":1781.033,"body":"of how it started, you know? So."},{"speaker":"[Aaron Straker]","startTime":1783.422,"endTime":1785.25,"body":"Yeah, really good additional"},{"speaker":"[Aaron Straker]","startTime":1783.422,"endTime":1785.25,"body":"context there."},{"speaker":"[Aaron Straker]","startTime":1790.238,"endTime":1794.499,"body":"This one will kick over to"},{"speaker":"[Aaron Straker]","startTime":1790.238,"endTime":1794.499,"body":"you first. I'm sure our answers might differ"},{"speaker":"[Aaron Straker]","startTime":1794.539,"endTime":1799.421,"body":"a little bit here. Is there"},{"speaker":"[Aaron Straker]","startTime":1794.539,"endTime":1799.421,"body":"any benefit to eating a higher protein, which"},{"speaker":"[Aaron Straker]","startTime":1799.501,"endTime":1808.225,"body":"they have denoted here as greater"},{"speaker":"[Aaron Straker]","startTime":1799.501,"endTime":1808.225,"body":"than 0.7 grams per pound of body weight, especially"},{"speaker":"[Aaron Straker]","startTime":1808.425,"endTime":1810.045,"body":"in a cut or surplus?"},{"speaker":"[Bryan]","startTime":1810.862,"endTime":1813.765,"body":"Yeah, you skipped question seven, but"},{"speaker":"[Bryan]","startTime":1810.862,"endTime":1813.765,"body":"we'll come back to that one in a second."},{"speaker":"[Bryan]","startTime":1817.449,"endTime":1821.474,"body":"Yeah, I think there is a benefit in"},{"speaker":"[Bryan]","startTime":1817.449,"endTime":1821.474,"body":"eating more protein. My general default here"},{"speaker":"[Bryan]","startTime":1821.534,"endTime":1827.601,"body":"is to say that 0.7 seems like a lower"},{"speaker":"[Bryan]","startTime":1821.534,"endTime":1827.601,"body":"end number for if you're in a surplus. Like"},{"speaker":"[Bryan]","startTime":1827.621,"endTime":1831.105,"body":"if you're eating a ton of carbs and"},{"speaker":"[Bryan]","startTime":1827.621,"endTime":1831.105,"body":"you have all that protection from insulin and"},{"speaker":"[Bryan]","startTime":1831.185,"endTime":1835.96,"body":"all of that. I think you can get away"},{"speaker":"[Bryan]","startTime":1831.185,"endTime":1835.96,"body":"with eating 0.7 or 0.8 grams per pound and"},{"speaker":"[Bryan]","startTime":1836.0,"endTime":1839.902,"body":"probably be okay. It might not be optimal,"},{"speaker":"[Bryan]","startTime":1836.0,"endTime":1839.902,"body":"but I think that it gets you most of the way"},{"speaker":"[Bryan]","startTime":1839.942,"endTime":1846.406,"body":"to optimal. I tend to veer more towards"},{"speaker":"[Bryan]","startTime":1839.942,"endTime":1846.406,"body":"having one gram per pound of body weight in"},{"speaker":"[Bryan]","startTime":1846.446,"endTime":1852.609,"body":"a deficit just to protect muscle catabolism."},{"speaker":"[Bryan]","startTime":1846.446,"endTime":1852.609,"body":"And so yeah, those are kind of my quick thoughts"},{"speaker":"[Bryan]","startTime":1852.649,"endTime":1853.009,"body":"on that one."},{"speaker":"[Aaron Straker]","startTime":1854.758,"endTime":1861.264,"body":"Yeah, I would say the benefit,"},{"speaker":"[Aaron Straker]","startTime":1854.758,"endTime":1861.264,"body":"especially in a cut or surplus, is there. If"},{"speaker":"[Aaron Straker]","startTime":1861.324,"endTime":1865.549,"body":"someone is at maintenance,"},{"speaker":"[Aaron Straker]","startTime":1861.324,"endTime":1865.549,"body":"and the goal is like, hey, I just want to maintain"},{"speaker":"[Aaron Straker]","startTime":1865.589,"endTime":1869.833,"body":"what I have and continue to"},{"speaker":"[Aaron Straker]","startTime":1865.589,"endTime":1869.833,"body":"train and that sort of thing, that is the..."},{"speaker":"[Aaron Straker]","startTime":1871.678,"endTime":1876.161,"body":"That is the circumstance that"},{"speaker":"[Aaron Straker]","startTime":1871.678,"endTime":1876.161,"body":"I think eating, you know, let's just say at"},{"speaker":"[Aaron Straker]","startTime":1876.541,"endTime":1880.865,"body":"0.7, which I would honestly"},{"speaker":"[Aaron Straker]","startTime":1876.541,"endTime":1880.865,"body":"consider kind of low for the population that"},{"speaker":"[Aaron Straker]","startTime":1880.945,"endTime":1887.39,"body":"I speak most with, a resistance-trained"},{"speaker":"[Aaron Straker]","startTime":1880.945,"endTime":1887.39,"body":"population or people interested in that, is"},{"speaker":"[Aaron Straker]","startTime":1887.85,"endTime":1896.537,"body":"the safest. Your benefits of"},{"speaker":"[Aaron Straker]","startTime":1887.85,"endTime":1896.537,"body":"going higher protein out of maintenance. Kind"},{"speaker":"[Aaron Straker]","startTime":1896.577,"endTime":1900.915,"body":"of. They circumvent some of"},{"speaker":"[Aaron Straker]","startTime":1896.577,"endTime":1900.915,"body":"the purpose of being at maintenance, which"},{"speaker":"[Aaron Straker]","startTime":1900.975,"endTime":1906.338,"body":"is added lifestyle flexibility"},{"speaker":"[Aaron Straker]","startTime":1900.975,"endTime":1906.338,"body":"sort of thing. But yes, I would say there is,"},{"speaker":"[Aaron Straker]","startTime":1907.019,"endTime":1910.741,"body":"I would even consider saying"},{"speaker":"[Aaron Straker]","startTime":1907.019,"endTime":1910.741,"body":"significant benefit to going higher than that,"},{"speaker":"[Aaron Straker]","startTime":1910.841,"endTime":1918.385,"body":"especially in a calorie deficit"},{"speaker":"[Aaron Straker]","startTime":1910.841,"endTime":1918.385,"body":"100%, but likely also warranted in a surplus"},{"speaker":"[Aaron Straker]","startTime":1918.465,"endTime":1918.825,"body":"as well."},{"speaker":"[Bryan]","startTime":1919.802,"endTime":1926.331,"body":"Yep. All right. Backtracking to question"},{"speaker":"[Bryan]","startTime":1919.802,"endTime":1926.331,"body":"seven. Do any lifters need five days of rest"},{"speaker":"[Bryan]","startTime":1926.351,"endTime":1929.877,"body":"between body parts? Maybe only if you're"},{"speaker":"[Bryan]","startTime":1926.351,"endTime":1929.877,"body":"older and really beat up."},{"speaker":"[Aaron Straker]","startTime":1936.862,"endTime":1938.122,"body":"Potentially yes. I mean"},{"speaker":"[Bryan]","startTime":1938.026,"endTime":1938.255,"body":"Yeah"},{"speaker":"[Aaron Straker]","startTime":1938.142,"endTime":1944.864,"body":"it up when I was training my"},{"speaker":"[Aaron Straker]","startTime":1938.142,"endTime":1944.864,"body":"last My last split I would train quads on Monday"},{"speaker":"[Aaron Straker]","startTime":1946.924,"endTime":1950.625,"body":"I Could maybe get away with"},{"speaker":"[Aaron Straker]","startTime":1946.924,"endTime":1950.625,"body":"training quads on Saturday again, they were"},{"speaker":"[Aaron Straker]","startTime":1950.665,"endTime":1959.888,"body":"that disrupted Knee so that"},{"speaker":"[Aaron Straker]","startTime":1950.665,"endTime":1959.888,"body":"one is about five days right there and So I"},{"speaker":"[Aaron Straker]","startTime":1959.908,"endTime":1964.569,"body":"would say depending on the"},{"speaker":"[Aaron Straker]","startTime":1959.908,"endTime":1964.569,"body":"split there could be there could warrant that"},{"speaker":"[Aaron Straker]","startTime":1965.829,"endTime":1972.728,"body":"now I, it depends on, now mine"},{"speaker":"[Aaron Straker]","startTime":1965.829,"endTime":1972.728,"body":"was pure muscle, right? That was like a muscle"},{"speaker":"[Aaron Straker]","startTime":1972.788,"endTime":1976.909,"body":"soreness. If you're older and"},{"speaker":"[Aaron Straker]","startTime":1972.788,"endTime":1976.909,"body":"your joints just have more miles on them and"},{"speaker":"[Aaron Straker]","startTime":1976.949,"endTime":1980.351,"body":"you're thrashing your joints"},{"speaker":"[Aaron Straker]","startTime":1976.949,"endTime":1980.351,"body":"in the way that you're training, that could"},{"speaker":"[Aaron Straker]","startTime":1980.391,"endTime":1985.133,"body":"warrant potentially longer"},{"speaker":"[Aaron Straker]","startTime":1980.391,"endTime":1985.133,"body":"recovery time. But that I would say is just"},{"speaker":"[Aaron Straker]","startTime":1985.173,"endTime":1991.696,"body":"kind of being... maybe a little"},{"speaker":"[Aaron Straker]","startTime":1985.173,"endTime":1991.696,"body":"bit stubborn in your training techniques and"},{"speaker":"[Aaron Straker]","startTime":1991.736,"endTime":1996.639,"body":"those sorts of things because"},{"speaker":"[Aaron Straker]","startTime":1991.736,"endTime":1996.639,"body":"that joint integrity is only going to continue"},{"speaker":"[Aaron Straker]","startTime":1996.659,"endTime":2003.062,"body":"to kind of wear there. But"},{"speaker":"[Aaron Straker]","startTime":1996.659,"endTime":2003.062,"body":"there's been times, I remember one time, Brian,"},{"speaker":"[Aaron Straker]","startTime":2003.182,"endTime":2008.105,"body":"you and I did that really stupid"},{"speaker":"[Aaron Straker]","startTime":2003.182,"endTime":2008.105,"body":"workout where we did walking lunges for like"},{"speaker":"[Aaron Straker]","startTime":2008.165,"endTime":2011.727,"body":"four minutes straight or something"},{"speaker":"[Aaron Straker]","startTime":2008.165,"endTime":2011.727,"body":"like that at the old CFPB."},{"speaker":"[Bryan]","startTime":2011.823,"endTime":2012.086,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2012.247,"endTime":2012.287,"body":"I"},{"speaker":"[Bryan]","startTime":2012.269,"endTime":2012.471,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":2012.307,"endTime":2015.789,"body":"mean, my legs were in shambles"},{"speaker":"[Aaron Straker]","startTime":2012.307,"endTime":2015.789,"body":"for probably like seven days. I mean, it was"},{"speaker":"[Bryan]","startTime":2015.738,"endTime":2016.778,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2015.829,"endTime":2016.269,"body":"absurd."},{"speaker":"[Bryan]","startTime":2016.838,"endTime":2021.04,"body":"I mean, CrossFit stuff is another story"},{"speaker":"[Bryan]","startTime":2016.838,"endTime":2021.04,"body":"completely. I don't know if this person's asking"},{"speaker":"[Bryan]","startTime":2021.08,"endTime":2021.94,"body":"about that. But yeah,"},{"speaker":"[Aaron Straker]","startTime":2021.889,"endTime":2022.131,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2022.36,"endTime":2027.222,"body":"you can definitely have like awful"},{"speaker":"[Bryan]","startTime":2022.36,"endTime":2027.222,"body":"metabolic kind of type workouts that leave"},{"speaker":"[Bryan]","startTime":2027.242,"endTime":2033.945,"body":"you in shambles for a really long time."},{"speaker":"[Bryan]","startTime":2027.242,"endTime":2033.945,"body":"I feel like the answer to this is yeah, and"},{"speaker":"[Bryan]","startTime":2033.965,"endTime":2041.17,"body":"it depends. I've I guess life stress"},{"speaker":"[Bryan]","startTime":2033.965,"endTime":2041.17,"body":"is also one that can play into it or like outside"},{"speaker":"[Bryan]","startTime":2041.21,"endTime":2046.234,"body":"stress aside from lifting. And so if"},{"speaker":"[Bryan]","startTime":2041.21,"endTime":2046.234,"body":"you look at like my life right now where I'm"},{"speaker":"[Bryan]","startTime":2046.294,"endTime":2050.797,"body":"biking seven days a week and doing"},{"speaker":"[Bryan]","startTime":2046.294,"endTime":2050.797,"body":"two hard bike sessions, I'm finding that it's"},{"speaker":"[Bryan]","startTime":2050.938,"endTime":2058.364,"body":"difficult for me to do good quality"},{"speaker":"[Bryan]","startTime":2050.938,"endTime":2058.364,"body":"quad work more than once a week. And so that"},{"speaker":"[Bryan]","startTime":2058.6040000000003,"endTime":2063.761,"body":"seems to be sufficient for me. I mean,"},{"speaker":"[Bryan]","startTime":2058.6040000000003,"endTime":2063.761,"body":"I am hitting two sets of sissy squats on another"},{"speaker":"[Bryan]","startTime":2063.781,"endTime":2067.645,"body":"day. So I guess in that sense, I'm"},{"speaker":"[Bryan]","startTime":2063.781,"endTime":2067.645,"body":"getting like one really big quad day that actually"},{"speaker":"[Bryan]","startTime":2067.685,"endTime":2074.693,"body":"makes me sore and then one like touch"},{"speaker":"[Bryan]","startTime":2067.685,"endTime":2074.693,"body":"up day. But I could see a reason for me to"},{"speaker":"[Bryan]","startTime":2074.773,"endTime":2078.457,"body":"design a program in this case where"},{"speaker":"[Bryan]","startTime":2074.773,"endTime":2078.457,"body":"I don't even do the sissy squats on the other"},{"speaker":"[Bryan]","startTime":2078.477,"endTime":2084.298,"body":"day and I just do the quad work once"},{"speaker":"[Bryan]","startTime":2078.477,"endTime":2084.298,"body":"every seven days and. that could be reasonable"},{"speaker":"[Bryan]","startTime":2084.358,"endTime":2088.559,"body":"based on where you are in your journey,"},{"speaker":"[Bryan]","startTime":2084.358,"endTime":2088.559,"body":"what other priorities you have, what other"},{"speaker":"[Bryan]","startTime":2088.579,"endTime":2093.06,"body":"stresses you have and stuff like that."},{"speaker":"[Bryan]","startTime":2088.579,"endTime":2093.06,"body":"I also think it's probably worth noting that"},{"speaker":"[Bryan]","startTime":2093.38,"endTime":2101.222,"body":"the bro split received a lot of hate"},{"speaker":"[Bryan]","startTime":2093.38,"endTime":2101.222,"body":"over the 2010s decade via the obsession with"},{"speaker":"[Bryan]","startTime":2101.262,"endTime":2107.504,"body":"frequency in the evidence-based community."},{"speaker":"[Bryan]","startTime":2101.262,"endTime":2107.504,"body":"It seems like the bro split has been redeemed"},{"speaker":"[Bryan]","startTime":2108.104,"endTime":2114.03,"body":"now with some of this new research"},{"speaker":"[Bryan]","startTime":2108.104,"endTime":2114.03,"body":"coming out. see any reason that you need to"},{"speaker":"[Bryan]","startTime":2114.13,"endTime":2121.932,"body":"force yourself to train a muscle twice"},{"speaker":"[Bryan]","startTime":2114.13,"endTime":2121.932,"body":"a week per se. I think every five days is great."},{"speaker":"[Bryan]","startTime":2121.972,"endTime":2126.934,"body":"That's actually the sweet spot where"},{"speaker":"[Bryan]","startTime":2121.972,"endTime":2126.934,"body":"I find when I'm not biking a lot, when I'm"},{"speaker":"[Bryan]","startTime":2126.974,"endTime":2131.175,"body":"prioritizing hypertrophy, I find once"},{"speaker":"[Bryan]","startTime":2126.974,"endTime":2131.175,"body":"every five days is the sweet spot for me for"},{"speaker":"[Bryan]","startTime":2131.255,"endTime":2138.557,"body":"big damaging muscle groups like legs"},{"speaker":"[Bryan]","startTime":2131.255,"endTime":2138.557,"body":"and chest in most cases. For back and delts,"},{"speaker":"[Bryan]","startTime":2139.057,"endTime":2143.944,"body":"yeah, I think five days is almost excessive."},{"speaker":"[Bryan]","startTime":2139.057,"endTime":2143.944,"body":"even when I'm biking, I find myself doing back"},{"speaker":"[Bryan]","startTime":2143.984,"endTime":2149.77,"body":"and delts every three days. And so"},{"speaker":"[Bryan]","startTime":2143.984,"endTime":2149.77,"body":"I do think it comes down to kind of, it relates"},{"speaker":"[Bryan]","startTime":2149.79,"endTime":2152.673,"body":"to that prior question of when do you"},{"speaker":"[Bryan]","startTime":2149.79,"endTime":2152.673,"body":"graduate from an upper lower split or from"},{"speaker":"[Bryan]","startTime":2152.693,"endTime":2157.037,"body":"a push pull legs or whatever, and it's"},{"speaker":"[Bryan]","startTime":2152.693,"endTime":2157.037,"body":"hey, when your body parts need it and they're"},{"speaker":"[Bryan]","startTime":2157.077,"endTime":2161.141,"body":"recovering in time. And so I think"},{"speaker":"[Bryan]","startTime":2157.077,"endTime":2161.141,"body":"five days is a pretty good general starting"},{"speaker":"[Bryan]","startTime":2161.181,"endTime":2164.464,"body":"point, but some are gonna be less and"},{"speaker":"[Bryan]","startTime":2161.181,"endTime":2164.464,"body":"some are gonna be more, and it's gonna depend"},{"speaker":"[Bryan]","startTime":2164.504,"endTime":2165.626,"body":"on a number of factors as well."},{"speaker":"[Aaron Straker]","startTime":2169.054,"endTime":2173.415,"body":"Yeah, really, really good there."},{"speaker":"[Aaron Straker]","startTime":2169.054,"endTime":2173.415,"body":"This next one, Brian, I will kind of frame"},{"speaker":"[Aaron Straker]","startTime":2173.495,"endTime":2177.557,"body":"up and we will kick over to"},{"speaker":"[Aaron Straker]","startTime":2173.495,"endTime":2177.557,"body":"you. So this question we modified a little"},{"speaker":"[Aaron Straker]","startTime":2177.577,"endTime":2181.419,"body":"bit just to make it fit into"},{"speaker":"[Aaron Straker]","startTime":2177.577,"endTime":2181.419,"body":"the podcast structure a little bit more. So"},{"speaker":"[Aaron Straker]","startTime":2182.499,"endTime":2187.261,"body":"here we go. Stretch mediated"},{"speaker":"[Aaron Straker]","startTime":2182.499,"endTime":2187.261,"body":"hypertrophy over long periods of time. Some"},{"speaker":"[Aaron Straker]","startTime":2187.281,"endTime":2191.403,"body":"people online say that the"},{"speaker":"[Aaron Straker]","startTime":2187.281,"endTime":2191.403,"body":"stretch mediated hypertrophy gains are short"},{"speaker":"[Aaron Straker]","startTime":2191.603,"endTime":2198.572,"body":"lived. Others say that longer"},{"speaker":"[Aaron Straker]","startTime":2191.603,"endTime":2198.572,"body":"muscle lengths are best. Do the short. stretch"},{"speaker":"[Aaron Straker]","startTime":2198.773,"endTime":2203.121,"body":"mediated hypertrophy gains"},{"speaker":"[Aaron Straker]","startTime":2198.773,"endTime":2203.121,"body":"last only months, not years."},{"speaker":"[Bryan]","startTime":2204.614,"endTime":2208.577,"body":"Yeah, we had to rewrite this question"},{"speaker":"[Bryan]","startTime":2204.614,"endTime":2208.577,"body":"because it made no sense. It was like all over"},{"speaker":"[Bryan]","startTime":2208.617,"endTime":2212.681,"body":"the place and we were both like scratching"},{"speaker":"[Bryan]","startTime":2208.617,"endTime":2212.681,"body":"our heads and then we kind of came up with"},{"speaker":"[Bryan]","startTime":2212.701,"endTime":2219.287,"body":"this. So, um, so I think this is what"},{"speaker":"[Bryan]","startTime":2212.701,"endTime":2219.287,"body":"the person is asking. And, uh, and I don't"},{"speaker":"[Bryan]","startTime":2219.327,"endTime":2225.012,"body":"believe that there is actually any"},{"speaker":"[Bryan]","startTime":2219.327,"endTime":2225.012,"body":"science to specifically say that stretch-mediated"},{"speaker":"[Bryan]","startTime":2225.052,"endTime":2232.148,"body":"hypertrophy lasts either only a short"},{"speaker":"[Bryan]","startTime":2225.052,"endTime":2232.148,"body":"time or potentially long time. I also think"},{"speaker":"[Bryan]","startTime":2232.188,"endTime":2238.947,"body":"the clarification is important to make"},{"speaker":"[Bryan]","startTime":2232.188,"endTime":2238.947,"body":"here in that. the gains don't necessarily go"},{"speaker":"[Bryan]","startTime":2239.027,"endTime":2244.412,"body":"away. It just like once you make the"},{"speaker":"[Bryan]","startTime":2239.027,"endTime":2244.412,"body":"gains and you cement them in and you have this"},{"speaker":"[Bryan]","startTime":2244.432,"endTime":2250.617,"body":"like new hypertrophy, you have that"},{"speaker":"[Bryan]","startTime":2244.432,"endTime":2250.617,"body":"hypertrophy. It's not like in a number of months,"},{"speaker":"[Bryan]","startTime":2250.637,"endTime":2254.801,"body":"your body's like, Oh, that was from"},{"speaker":"[Bryan]","startTime":2250.637,"endTime":2254.801,"body":"stretch media, media hypertrophy. So we're"},{"speaker":"[Bryan]","startTime":2254.821,"endTime":2258.804,"body":"going to dump those gains. And and"},{"speaker":"[Bryan]","startTime":2254.821,"endTime":2258.804,"body":"now you'll have to like kind of start back"},{"speaker":"[Bryan]","startTime":2258.864,"endTime":2266.618,"body":"over again. It's more just like the"},{"speaker":"[Bryan]","startTime":2258.864,"endTime":2266.618,"body":"exponential or dramatic increase. in hypertrophy"},{"speaker":"[Bryan]","startTime":2266.638,"endTime":2272.903,"body":"that you achieve initially, it may"},{"speaker":"[Bryan]","startTime":2266.638,"endTime":2272.903,"body":"level off. So you don't lose the hypertrophy"},{"speaker":"[Bryan]","startTime":2272.923,"endTime":2278.147,"body":"you gain, but it may reach a point"},{"speaker":"[Bryan]","startTime":2272.923,"endTime":2278.147,"body":"where it's not doing any more for you than"},{"speaker":"[Bryan]","startTime":2278.507,"endTime":2282.41,"body":"training through a full range of motion,"},{"speaker":"[Bryan]","startTime":2278.507,"endTime":2282.41,"body":"where it did do something for you more than"},{"speaker":"[Bryan]","startTime":2282.45,"endTime":2289.915,"body":"that initially. Hopefully I said that"},{"speaker":"[Bryan]","startTime":2282.45,"endTime":2289.915,"body":"in a clear manner, but I believe this is possible."},{"speaker":"[Bryan]","startTime":2290.275,"endTime":2296.652,"body":"Like I think, you know, if you look"},{"speaker":"[Bryan]","startTime":2290.275,"endTime":2296.652,"body":"at our adaptation to anything over time, like"},{"speaker":"[Bryan]","startTime":2296.732,"endTime":2300.374,"body":"walking lunges you brought up in the"},{"speaker":"[Bryan]","startTime":2296.732,"endTime":2300.374,"body":"last one is a great example because you do"},{"speaker":"[Bryan]","startTime":2300.394,"endTime":2304.117,"body":"walking lunges for the first time in"},{"speaker":"[Bryan]","startTime":2300.394,"endTime":2304.117,"body":"a long time and you're sore for a week and"},{"speaker":"[Bryan]","startTime":2304.137,"endTime":2308.4,"body":"you're like, what the fuck? And then"},{"speaker":"[Bryan]","startTime":2304.137,"endTime":2308.4,"body":"every week you do them and then you're sore"},{"speaker":"[Bryan]","startTime":2308.42,"endTime":2311.942,"body":"for five days and then you're sore"},{"speaker":"[Bryan]","startTime":2308.42,"endTime":2311.942,"body":"for four days and then two. So repeated bout"},{"speaker":"[Bryan]","startTime":2312.002,"endTime":2322.029,"body":"effect happens and we adapt to stimuli."},{"speaker":"[Bryan]","startTime":2312.002,"endTime":2322.029,"body":"It's seen all across adaptations in our species"},{"speaker":"[Bryan]","startTime":2322.129,"endTime":2327.799,"body":"or. pretty much any animal species."},{"speaker":"[Bryan]","startTime":2322.129,"endTime":2327.799,"body":"And so, yeah, it would make sense to me that"},{"speaker":"[Bryan]","startTime":2327.819,"endTime":2331.62,"body":"you get this dramatic increase in the"},{"speaker":"[Bryan]","startTime":2327.819,"endTime":2331.62,"body":"beginning, and then it kind of levels off,"},{"speaker":"[Bryan]","startTime":2331.68,"endTime":2335.681,"body":"and maybe it's the same as it was before,"},{"speaker":"[Bryan]","startTime":2331.68,"endTime":2335.681,"body":"and you probably could maintain it going back"},{"speaker":"[Bryan]","startTime":2335.701,"endTime":2341.823,"body":"to full range of motion. I think that"},{"speaker":"[Bryan]","startTime":2335.701,"endTime":2341.823,"body":"makes sense to me, but I could also see it"},{"speaker":"[Bryan]","startTime":2341.843,"endTime":2345.804,"body":"being the other way where, hey, training"},{"speaker":"[Bryan]","startTime":2341.843,"endTime":2345.804,"body":"at long muscle lengths is just universally"},{"speaker":"[Bryan]","startTime":2345.904,"endTime":2350.865,"body":"better, and you will continue to get"},{"speaker":"[Bryan]","startTime":2345.904,"endTime":2350.865,"body":"these kind of micro benefits over the course"},{"speaker":"[Bryan]","startTime":2350.905,"endTime":2354.424,"body":"of time. by continuing to prioritize"},{"speaker":"[Bryan]","startTime":2350.905,"endTime":2354.424,"body":"some work at long muscle lengths."},{"speaker":"[Aaron Straker]","startTime":2356.83,"endTime":2362.593,"body":"Yeah, that's really, really"},{"speaker":"[Aaron Straker]","startTime":2356.83,"endTime":2362.593,"body":"well summarized by you. I think the thing that"},{"speaker":"[Aaron Straker]","startTime":2362.653,"endTime":2369.557,"body":"I ultimately come back to with"},{"speaker":"[Aaron Straker]","startTime":2362.653,"endTime":2369.557,"body":"this is your training should eventually evolve"},{"speaker":"[Aaron Straker]","startTime":2369.697,"endTime":2376.141,"body":"into reps that are performed"},{"speaker":"[Aaron Straker]","startTime":2369.697,"endTime":2376.141,"body":"a little bit more, I wanna say like civil."},{"speaker":"[Aaron Straker]","startTime":2376.686,"endTime":2382.169,"body":"and less like a savage beast"},{"speaker":"[Aaron Straker]","startTime":2376.686,"endTime":2382.169,"body":"who's just trying to use as much load and throw,"},{"speaker":"[Aaron Straker]","startTime":2382.369,"endTime":2386.611,"body":"you know, as much load around"},{"speaker":"[Aaron Straker]","startTime":2382.369,"endTime":2386.611,"body":"as possible. And that kind of brings you into"},{"speaker":"[Aaron Straker]","startTime":2386.631,"endTime":2393.535,"body":"like a somewhat controlled,"},{"speaker":"[Aaron Straker]","startTime":2386.631,"endTime":2393.535,"body":"eccentric, a brief pause at the lower bottom"},{"speaker":"[Aaron Straker]","startTime":2393.575,"endTime":2397.957,"body":"of the movement, which just"},{"speaker":"[Aaron Straker]","startTime":2393.575,"endTime":2397.957,"body":"takes some of that rebound tension off of your,"},{"speaker":"[Aaron Straker]","startTime":2398.217,"endTime":2402.3,"body":"you know, connective tissue"},{"speaker":"[Aaron Straker]","startTime":2398.217,"endTime":2402.3,"body":"and then applying, you know, like Brian says,"},{"speaker":"[Aaron Straker]","startTime":2402.34,"endTime":2406.906,"body":"applying, you know, pressure"},{"speaker":"[Aaron Straker]","startTime":2402.34,"endTime":2406.906,"body":"onto the gas pedal. through the concentric."},{"speaker":"[Aaron Straker]","startTime":2407.166,"endTime":2414.251,"body":"Like that, for most people,"},{"speaker":"[Aaron Straker]","startTime":2407.166,"endTime":2414.251,"body":"is where hopefully, I would say, your technique"},{"speaker":"[Aaron Straker]","startTime":2414.311,"endTime":2418.594,"body":"kind of evolves too. And that"},{"speaker":"[Aaron Straker]","startTime":2414.311,"endTime":2418.594,"body":"is essentially covering all of your bases."},{"speaker":"[Aaron Straker]","startTime":2418.634,"endTime":2421.196,"body":"You're gonna get some of the"},{"speaker":"[Aaron Straker]","startTime":2418.634,"endTime":2421.196,"body":"stretch-mediated hypertrophy. You're gonna"},{"speaker":"[Aaron Straker]","startTime":2421.236,"endTime":2425.939,"body":"spend more time at longer muscle"},{"speaker":"[Aaron Straker]","startTime":2421.236,"endTime":2425.939,"body":"lengths. And eventually, everything kind of"},{"speaker":"[Aaron Straker]","startTime":2426.039,"endTime":2430.943,"body":"works itself out in your favor."},{"speaker":"[Aaron Straker]","startTime":2426.039,"endTime":2430.943,"body":"And then I think that is the ultimate takeaway"},{"speaker":"[Aaron Straker]","startTime":2431.123,"endTime":2434.965,"body":"from this, is finding that"},{"speaker":"[Aaron Straker]","startTime":2431.123,"endTime":2434.965,"body":"for yourself."},{"speaker":"[Bryan]","startTime":2436.07,"endTime":2439.351,"body":"Yeah, no, that's super well said. I"},{"speaker":"[Bryan]","startTime":2436.07,"endTime":2439.351,"body":"really love that idea of just almost every"},{"speaker":"[Bryan]","startTime":2439.391,"endTime":2444.414,"body":"rep is performed in that kind of piston"},{"speaker":"[Bryan]","startTime":2439.391,"endTime":2444.414,"body":"like mechanism where it comes down, it pauses"},{"speaker":"[Bryan]","startTime":2444.454,"endTime":2449.856,"body":"at the stretch, it kind of pops up"},{"speaker":"[Bryan]","startTime":2444.454,"endTime":2449.856,"body":"like in the confident press on the gas pedal."},{"speaker":"[Bryan]","startTime":2450.157,"endTime":2453.418,"body":"And then you don't spend a ton of time"},{"speaker":"[Bryan]","startTime":2450.157,"endTime":2453.418,"body":"up at the top. Like there's no reason to like"},{"speaker":"[Bryan]","startTime":2453.478,"endTime":2457.56,"body":"lock out and like be like, look, I"},{"speaker":"[Bryan]","startTime":2453.478,"endTime":2457.56,"body":"got it coach. I'm there. Um, like just hit"},{"speaker":"[Bryan]","startTime":2457.58,"endTime":2461.846,"body":"and release. That's kind of the, the"},{"speaker":"[Bryan]","startTime":2457.58,"endTime":2461.846,"body":"piston like piece that I picture in my brain"},{"speaker":"[Bryan]","startTime":2461.886,"endTime":2465.327,"body":"is you hit the top and you release"},{"speaker":"[Bryan]","startTime":2461.886,"endTime":2465.327,"body":"and you just kind of slowly descend back down"},{"speaker":"[Bryan]","startTime":2465.387,"endTime":2469.349,"body":"into that bottom position. And when"},{"speaker":"[Bryan]","startTime":2465.387,"endTime":2469.349,"body":"you perform movements like that, you are going"},{"speaker":"[Bryan]","startTime":2469.369,"endTime":2472.81,"body":"to be spending more time in the length"},{"speaker":"[Bryan]","startTime":2469.369,"endTime":2472.81,"body":"and position, you're going to probably save"},{"speaker":"[Bryan]","startTime":2472.83,"endTime":2476.852,"body":"your joints a little bit. And, you"},{"speaker":"[Bryan]","startTime":2472.83,"endTime":2476.852,"body":"know, whether you hit the short position or"},{"speaker":"[Bryan]","startTime":2476.872,"endTime":2482.842,"body":"you don't, the like if you hit it in"},{"speaker":"[Bryan]","startTime":2476.872,"endTime":2482.842,"body":"the piston like mechanism, you're still hitting"},{"speaker":"[Bryan]","startTime":2482.862,"endTime":2486.043,"body":"the short position. You're just not"},{"speaker":"[Bryan]","startTime":2482.862,"endTime":2486.043,"body":"spending an unnecessary amount of time there"},{"speaker":"[Bryan]","startTime":2486.083,"endTime":2491.404,"body":"when the growth seems to not be significant"},{"speaker":"[Bryan]","startTime":2486.083,"endTime":2491.404,"body":"there anyway. So you can hit it. You can reach"},{"speaker":"[Bryan]","startTime":2491.444,"endTime":2494.886,"body":"that kind of orthopedic benefit of"},{"speaker":"[Bryan]","startTime":2491.444,"endTime":2494.886,"body":"getting there, but you don't need to like then"},{"speaker":"[Bryan]","startTime":2494.966,"endTime":2499.547,"body":"struggle to hold that position and"},{"speaker":"[Bryan]","startTime":2494.966,"endTime":2499.547,"body":"waste energy. So anyway, uh, well said and"},{"speaker":"[Bryan]","startTime":2499.587,"endTime":2504.529,"body":"good context there. Uh, next question"},{"speaker":"[Bryan]","startTime":2499.587,"endTime":2504.529,"body":"asks me if I'm using a power meter on my bike"},{"speaker":"[Bryan]","startTime":2504.569,"endTime":2509.927,"body":"and if I have any cost effective recommendations."},{"speaker":"[Bryan]","startTime":2504.569,"endTime":2509.927,"body":"I don't use a power meter. I am looking into"},{"speaker":"[Bryan]","startTime":2509.967,"endTime":2514.108,"body":"getting one now that I have clip-on"},{"speaker":"[Bryan]","startTime":2509.967,"endTime":2514.108,"body":"pedals. I haven't actually installed them yet,"},{"speaker":"[Bryan]","startTime":2514.508,"endTime":2520.691,"body":"so I'm still using flats. But once"},{"speaker":"[Bryan]","startTime":2514.508,"endTime":2520.691,"body":"I do get clip-on pedals installed, I have my"},{"speaker":"[Bryan]","startTime":2520.731,"endTime":2528.034,"body":"shoes and get those linked up. I am"},{"speaker":"[Bryan]","startTime":2520.731,"endTime":2528.034,"body":"probably going to get a power meter. In all"},{"speaker":"[Bryan]","startTime":2528.074,"endTime":2532.356,"body":"reality, that may happen next spring"},{"speaker":"[Bryan]","startTime":2528.074,"endTime":2532.356,"body":"because I'm gonna be done with this season"},{"speaker":"[Bryan]","startTime":2532.396,"endTime":2537.603,"body":"in October and I kinda just wanna ride"},{"speaker":"[Bryan]","startTime":2532.396,"endTime":2537.603,"body":"on flats for now. Uh, that's a longer discussion"},{"speaker":"[Bryan]","startTime":2537.663,"endTime":2542.048,"body":"as to why we can talk about that another"},{"speaker":"[Bryan]","startTime":2537.663,"endTime":2542.048,"body":"time. Um, but I will probably eventually we're"},{"speaker":"[Bryan]","startTime":2542.088,"endTime":2546.473,"body":"looking to a power meter in next spring"},{"speaker":"[Bryan]","startTime":2542.088,"endTime":2546.473,"body":"at the latest and I will update you guys when"},{"speaker":"[Bryan]","startTime":2546.573,"endTime":2552.579,"body":"I do. Um, okay. Question over to Aaron."},{"speaker":"[Bryan]","startTime":2546.573,"endTime":2552.579,"body":"Any advice on managing nutrition as a college"},{"speaker":"[Bryan]","startTime":2552.619,"endTime":2554.561,"body":"student? Goal is maintenance."},{"speaker":"[Aaron Straker]","startTime":2555.318,"endTime":2558.658,"body":"So honestly, I really thought"},{"speaker":"[Aaron Straker]","startTime":2555.318,"endTime":2558.658,"body":"about this one a little bit of like what could"},{"speaker":"[Aaron Straker]","startTime":2558.738,"endTime":2567.241,"body":"actually land in now I understand"},{"speaker":"[Aaron Straker]","startTime":2558.738,"endTime":2567.241,"body":"college maybe has changed in the fuck 15 years,"},{"speaker":"[Aaron Straker]","startTime":2567.281,"endTime":2575.983,"body":"17 years since I was there."},{"speaker":"[Aaron Straker]","startTime":2567.281,"endTime":2575.983,"body":"Jesus, that's getting far. Drinking lower calorie"},{"speaker":"[Aaron Straker]","startTime":2576.143,"endTime":2584.758,"body":"alcohol. I think it's probably"},{"speaker":"[Aaron Straker]","startTime":2576.143,"endTime":2584.758,"body":"the best conscious use there. I mean, trying"},{"speaker":"[Aaron Straker]","startTime":2584.778,"endTime":2589.36,"body":"to eat a breakfast and getting"},{"speaker":"[Aaron Straker]","startTime":2584.778,"endTime":2589.36,"body":"some decent nutrients in relative to your budget"},{"speaker":"[Aaron Straker]","startTime":2589.4,"endTime":2593.463,"body":"and those sorts of things."},{"speaker":"[Aaron Straker]","startTime":2589.4,"endTime":2593.463,"body":"But when it comes to it, like on a Thursday,"},{"speaker":"[Aaron Straker]","startTime":2593.523,"endTime":2598.145,"body":"Friday, Saturday night, if"},{"speaker":"[Aaron Straker]","startTime":2593.523,"endTime":2598.145,"body":"your drink, if you're like any alcoholic drink,"},{"speaker":"[Aaron Straker]","startTime":2598.886,"endTime":2602.368,"body":"bare minimum is essentially"},{"speaker":"[Aaron Straker]","startTime":2598.886,"endTime":2602.368,"body":"a hundred calories. I know some of the like"},{"speaker":"[Aaron Straker]","startTime":2602.408,"endTime":2606.09,"body":"Trulies and Seltzer's might"},{"speaker":"[Aaron Straker]","startTime":2602.408,"endTime":2606.09,"body":"be like a 93 or something like that, but it's"},{"speaker":"[Aaron Straker]","startTime":2606.11,"endTime":2610.752,"body":"essentially a hundred calories."},{"speaker":"[Aaron Straker]","startTime":2606.11,"endTime":2610.752,"body":"However, there are drinks for a single drink"},{"speaker":"[Aaron Straker]","startTime":2610.772,"endTime":2616.78,"body":"that will be like 400 calories."},{"speaker":"[Aaron Straker]","startTime":2610.772,"endTime":2616.78,"body":"And I think if the goal is simply staying the"},{"speaker":"[Aaron Straker]","startTime":2616.82,"endTime":2623.424,"body":"same, right, and from a nutrition"},{"speaker":"[Aaron Straker]","startTime":2616.82,"endTime":2623.424,"body":"standpoint, I think that the biggest, the lowest"},{"speaker":"[Aaron Straker]","startTime":2623.465,"endTime":2629.729,"body":"hanging fruit that stands to"},{"speaker":"[Aaron Straker]","startTime":2623.465,"endTime":2629.729,"body":"make the best, the biggest kind of impact is"},{"speaker":"[Aaron Straker]","startTime":2630.269,"endTime":2636.694,"body":"intelligently selecting alcoholic"},{"speaker":"[Aaron Straker]","startTime":2630.269,"endTime":2636.694,"body":"drinks to reduce your overall caloric load."},{"speaker":"[Aaron Straker]","startTime":2636.734,"endTime":2640.876,"body":"Probably not the answer you're"},{"speaker":"[Aaron Straker]","startTime":2636.734,"endTime":2640.876,"body":"looking for, but I think that is probably the"},{"speaker":"[Aaron Straker]","startTime":2641.057,"endTime":2644.318,"body":"least like. Effort, best answer"},{"speaker":"[Bryan]","startTime":2644.002,"endTime":2646.143,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2644.439,"endTime":2644.661,"body":"there."},{"speaker":"[Bryan]","startTime":2646.223,"endTime":2650.045,"body":"Yeah, that's a good one as well. Or"},{"speaker":"[Bryan]","startTime":2646.223,"endTime":2650.045,"body":"like straight liquor, I guess works too."},{"speaker":"[Aaron Straker]","startTime":2651.763,"endTime":2652.358,"body":"Yeah, even"},{"speaker":"[Bryan]","startTime":2652.247,"endTime":2652.467,"body":"But"},{"speaker":"[Aaron Straker]","startTime":2652.399,"endTime":2652.583,"body":"better."},{"speaker":"[Bryan]","startTime":2652.647,"endTime":2659.011,"body":"I would just say prioritize protein"},{"speaker":"[Bryan]","startTime":2652.647,"endTime":2659.011,"body":"in most meals because the way that I would"},{"speaker":"[Bryan]","startTime":2659.071,"endTime":2663.193,"body":"always track alcohol and it always"},{"speaker":"[Bryan]","startTime":2659.071,"endTime":2663.193,"body":"just made the most intuitive sense to me, even"},{"speaker":"[Bryan]","startTime":2663.213,"endTime":2666.915,"body":"though alcohol does have seven calories"},{"speaker":"[Bryan]","startTime":2663.213,"endTime":2666.915,"body":"per gram and it can be tracked independently"},{"speaker":"[Bryan]","startTime":2666.935,"endTime":2675.043,"body":"that way. I used to always just track"},{"speaker":"[Bryan]","startTime":2666.935,"endTime":2675.043,"body":"it by... combining calories from fat and carbs"},{"speaker":"[Bryan]","startTime":2675.243,"endTime":2678.645,"body":"to equal the total calorie number."},{"speaker":"[Bryan]","startTime":2675.243,"endTime":2678.645,"body":"So if you had like a hundred calorie drink,"},{"speaker":"[Bryan]","startTime":2679.085,"endTime":2686.109,"body":"I might call it six grams of fat, which"},{"speaker":"[Bryan]","startTime":2679.085,"endTime":2686.109,"body":"would be 54 calories, and 11 grams of carbs."},{"speaker":"[Bryan]","startTime":2686.249,"endTime":2690.472,"body":"So six fat, 11 carbs. And then I would"},{"speaker":"[Bryan]","startTime":2686.249,"endTime":2690.472,"body":"just put it into my tracking sheet that way"},{"speaker":"[Bryan]","startTime":2690.512,"endTime":2695.654,"body":"because I know that fat and carbs are"},{"speaker":"[Bryan]","startTime":2690.512,"endTime":2695.654,"body":"not protein and alcohol is not protein. And"},{"speaker":"[Bryan]","startTime":2695.694,"endTime":2700.317,"body":"so therefore I ensure that I'm getting"},{"speaker":"[Bryan]","startTime":2695.694,"endTime":2700.317,"body":"enough protein and I'm still tracking all the"},{"speaker":"[Bryan]","startTime":2700.337,"endTime":2706.258,"body":"calories. And so that really worked"},{"speaker":"[Bryan]","startTime":2700.337,"endTime":2706.258,"body":"well for me back in college when I did that."},{"speaker":"[Bryan]","startTime":2706.94,"endTime":2710.687,"body":"And that's kind of my recommendation"},{"speaker":"[Bryan]","startTime":2706.94,"endTime":2710.687,"body":"for people now when they're trying to do this"},{"speaker":"[Bryan]","startTime":2710.727,"endTime":2711.829,"body":"similar thing there."},{"speaker":"[Aaron Straker]","startTime":2714.214,"endTime":2716.205,"body":"Yeah, actually good input there."},{"speaker":"[Aaron Straker]","startTime":2719.75,"endTime":2722.652,"body":"Okay, this one I'll kick over"},{"speaker":"[Aaron Straker]","startTime":2719.75,"endTime":2722.652,"body":"to you because there's some important context"},{"speaker":"[Aaron Straker]","startTime":2722.713,"endTime":2728.719,"body":"here. How to progress lower"},{"speaker":"[Aaron Straker]","startTime":2722.713,"endTime":2728.719,"body":"body when upper body strength, but not grip,"},{"speaker":"[Aaron Straker]","startTime":2729.519,"endTime":2734.184,"body":"is limiting how much you can"},{"speaker":"[Aaron Straker]","startTime":2729.519,"endTime":2734.184,"body":"get up. So to add additional context here,"},{"speaker":"[Aaron Straker]","startTime":2734.865,"endTime":2740.63,"body":"landmine squats and goblet"},{"speaker":"[Aaron Straker]","startTime":2734.865,"endTime":2740.63,"body":"squats, but cannot get the dumbbell or the"},{"speaker":"[Aaron Straker]","startTime":2740.691,"endTime":2743.533,"body":"landmine into position because"},{"speaker":"[Aaron Straker]","startTime":2740.691,"endTime":2743.533,"body":"it's too heavy."},{"speaker":"[Bryan]","startTime":2744.962,"endTime":2751.085,"body":"Yeah, I mean, diff choose different"},{"speaker":"[Bryan]","startTime":2744.962,"endTime":2751.085,"body":"exercises. This is really the simple answer."},{"speaker":"[Bryan]","startTime":2751.145,"endTime":2757.449,"body":"Like I mean, in a if you're following"},{"speaker":"[Bryan]","startTime":2751.145,"endTime":2757.449,"body":"like an at home program and these are your"},{"speaker":"[Bryan]","startTime":2757.529,"endTime":2764.052,"body":"best options, there is a trick that"},{"speaker":"[Bryan]","startTime":2757.529,"endTime":2764.052,"body":"you can do with the landmine. There's nothing"},{"speaker":"[Bryan]","startTime":2764.092,"endTime":2767.374,"body":"you can do with the goblet squat. You"},{"speaker":"[Bryan]","startTime":2764.092,"endTime":2767.374,"body":"just have to work on being better at cleans,"},{"speaker":"[Bryan]","startTime":2767.394,"endTime":2770.396,"body":"because that's kind of what it is,"},{"speaker":"[Bryan]","startTime":2767.394,"endTime":2770.396,"body":"is like picking it up, cleaning it to your"},{"speaker":"[Bryan]","startTime":2770.596,"endTime":2775.626,"body":"to your goblet and getting underneath"},{"speaker":"[Bryan]","startTime":2770.596,"endTime":2775.626,"body":"it. But like shit, I do goblet squats with"},{"speaker":"[Bryan]","startTime":2775.646,"endTime":2781.789,"body":"100 pounds, but that's clearly not"},{"speaker":"[Bryan]","startTime":2775.646,"endTime":2781.789,"body":"enough weight since I can squat 300 plus. And"},{"speaker":"[Bryan]","startTime":2782.129,"endTime":2787.051,"body":"so yeah, the goblet is, it's just really"},{"speaker":"[Bryan]","startTime":2782.129,"endTime":2787.051,"body":"poor movement. If I were doing a goblet squat,"},{"speaker":"[Bryan]","startTime":2787.191,"endTime":2791.813,"body":"I only would do it as the second part"},{"speaker":"[Bryan]","startTime":2787.191,"endTime":2791.813,"body":"of a superset after like a leg extension. So"},{"speaker":"[Bryan]","startTime":2791.833,"endTime":2795.535,"body":"I'd be like, oh, leg extension till"},{"speaker":"[Bryan]","startTime":2791.833,"endTime":2795.535,"body":"I'm about to die or lunge, like walking lunge"},{"speaker":"[Bryan]","startTime":2795.575,"endTime":2800.277,"body":"until you're about to die and then"},{"speaker":"[Bryan]","startTime":2795.575,"endTime":2800.277,"body":"pop one of the dumbbells up into a goblet and"},{"speaker":"[Bryan]","startTime":2800.317,"endTime":2804.659,"body":"start goblet squatting. At that point"},{"speaker":"[Bryan]","startTime":2800.317,"endTime":2804.659,"body":"as a second part of a superset, then you don't"},{"speaker":"[Bryan]","startTime":2804.7,"endTime":2809.243,"body":"need much weight in the goblet squat."},{"speaker":"[Bryan]","startTime":2804.7,"endTime":2809.243,"body":"For the landmine, you can get the thing into"},{"speaker":"[Bryan]","startTime":2809.283,"endTime":2813.305,"body":"position much easier. There's two little"},{"speaker":"[Bryan]","startTime":2809.283,"endTime":2813.305,"body":"tricks that I use, or I've had people use."},{"speaker":"[Bryan]","startTime":2814.366,"endTime":2820.11,"body":"One is to prop the landmine barbell"},{"speaker":"[Bryan]","startTime":2814.366,"endTime":2820.11,"body":"up on a bench. And so obviously the closer"},{"speaker":"[Bryan]","startTime":2820.15,"endTime":2826.835,"body":"you move the bench to the landmine"},{"speaker":"[Bryan]","startTime":2820.15,"endTime":2826.835,"body":"base, the steeper the bar is gonna be. So the"},{"speaker":"[Bryan]","startTime":2826.915,"endTime":2832.726,"body":"less you'll have to struggle to get"},{"speaker":"[Bryan]","startTime":2826.915,"endTime":2832.726,"body":"underneath it. However, the best compromise"},{"speaker":"[Bryan]","startTime":2832.766,"endTime":2835.467,"body":"of those two, because you don't want"},{"speaker":"[Bryan]","startTime":2832.766,"endTime":2835.467,"body":"it to be so steep because then you're not going"},{"speaker":"[Bryan]","startTime":2835.487,"endTime":2839.589,"body":"to be able to actually squat with it,"},{"speaker":"[Bryan]","startTime":2835.487,"endTime":2839.589,"body":"is to set it up so that you can get under it,"},{"speaker":"[Bryan]","startTime":2839.609,"endTime":2842.851,"body":"but you have to start at the bottom"},{"speaker":"[Bryan]","startTime":2839.609,"endTime":2842.851,"body":"of your squat. So the bench would be like a"},{"speaker":"[Bryan]","startTime":2842.911,"endTime":2847.113,"body":"little further out and the bar would"},{"speaker":"[Bryan]","startTime":2842.911,"endTime":2847.113,"body":"be not quite as steep of an angle, but you"},{"speaker":"[Bryan]","startTime":2847.153,"endTime":2850.074,"body":"can get under it into the bottom of"},{"speaker":"[Bryan]","startTime":2847.153,"endTime":2850.074,"body":"your squat. And then that's just kind of where"},{"speaker":"[Bryan]","startTime":2850.094,"endTime":2853.496,"body":"you start. And then the bench becomes"},{"speaker":"[Bryan]","startTime":2850.094,"endTime":2853.496,"body":"your resting point. So when you finish the"},{"speaker":"[Bryan]","startTime":2853.536,"endTime":2858.17,"body":"set, you just kind of like set it right"},{"speaker":"[Bryan]","startTime":2853.536,"endTime":2858.17,"body":"back down on the bench again. You can also"},{"speaker":"[Bryan]","startTime":2858.31,"endTime":2863.012,"body":"set your landmine up so that the barbell"},{"speaker":"[Bryan]","startTime":2858.31,"endTime":2863.012,"body":"comes and rests on the J clip of your squat"},{"speaker":"[Bryan]","startTime":2863.052,"endTime":2867.054,"body":"rack. And so there you can kind of"},{"speaker":"[Bryan]","startTime":2863.052,"endTime":2867.054,"body":"just pick it up off the J clip and put it on"},{"speaker":"[Bryan]","startTime":2867.094,"endTime":2872.276,"body":"your shoulder there as well. So for"},{"speaker":"[Bryan]","startTime":2867.094,"endTime":2872.276,"body":"landmine, those are two pretty decent solutions"},{"speaker":"[Bryan]","startTime":2872.296,"endTime":2876.818,"body":"where you don't have to pick the barbell"},{"speaker":"[Bryan]","startTime":2872.296,"endTime":2876.818,"body":"up. The goblet squat is just a poor movement"},{"speaker":"[Bryan]","startTime":2876.858,"endTime":2881.76,"body":"unless you're using it as a second"},{"speaker":"[Bryan]","startTime":2876.858,"endTime":2881.76,"body":"movement in a superset. And you should probably"},{"speaker":"[Bryan]","startTime":2881.82,"endTime":2886.241,"body":"try to find better exercises that don't"},{"speaker":"[Bryan]","startTime":2881.82,"endTime":2886.241,"body":"require your upper body to stabilize your."},{"speaker":"[Bryan]","startTime":2886.985,"endTime":2887.132,"body":"party."},{"speaker":"[Aaron Straker]","startTime":2888.786,"endTime":2893.59,"body":"Yeah, very, very well said."},{"speaker":"[Aaron Straker]","startTime":2888.786,"endTime":2893.59,"body":"Once, that's one of the things with some of"},{"speaker":"[Aaron Straker]","startTime":2893.951,"endTime":2898.215,"body":"those movements where you're"},{"speaker":"[Aaron Straker]","startTime":2893.951,"endTime":2898.215,"body":"limited by your upper body or your core with"},{"speaker":"[Aaron Straker]","startTime":2898.255,"endTime":2904.361,"body":"like the front squat or a goblet"},{"speaker":"[Aaron Straker]","startTime":2898.255,"endTime":2904.361,"body":"squat or something like that. They're not going"},{"speaker":"[Aaron Straker]","startTime":2904.401,"endTime":2906.923,"body":"to be the best and not to go"},{"speaker":"[Aaron Straker]","startTime":2904.401,"endTime":2906.923,"body":"off on a little bit of a tangent, but when"},{"speaker":"[Aaron Straker]","startTime":2906.943,"endTime":2912.709,"body":"you see people doing like lunge,"},{"speaker":"[Aaron Straker]","startTime":2906.943,"endTime":2912.709,"body":"bicep curl, overhead press, like multi-movements."},{"speaker":"[Bryan]","startTime":2913.22,"endTime":2913.421,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2913.778,"endTime":2918.06,"body":"your whatever body part is"},{"speaker":"[Aaron Straker]","startTime":2913.778,"endTime":2918.06,"body":"the weakest, which is going to be your bicep"},{"speaker":"[Aaron Straker]","startTime":2918.16,"endTime":2922.602,"body":"or your delt, probably your"},{"speaker":"[Aaron Straker]","startTime":2918.16,"endTime":2922.602,"body":"bicep, your quads are doing and glutes are"},{"speaker":"[Aaron Straker]","startTime":2922.622,"endTime":2926.984,"body":"getting very little stimulus"},{"speaker":"[Aaron Straker]","startTime":2922.622,"endTime":2926.984,"body":"in those sort of compound. If I can even call"},{"speaker":"[Aaron Straker]","startTime":2927.024,"endTime":2927.964,"body":"them compound, like"},{"speaker":"[Bryan]","startTime":2927.992,"endTime":2928.656,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":2928.064,"endTime":2930.245,"body":"multi-purpose, I guess, exercises."},{"speaker":"[Bryan]","startTime":2931.002,"endTime":2936.487,"body":"Yeah, those are like circuit based"},{"speaker":"[Bryan]","startTime":2931.002,"endTime":2936.487,"body":"like body weight class movements. Like how"},{"speaker":"[Bryan]","startTime":2936.507,"endTime":2940.57,"body":"can we just like get people burning"},{"speaker":"[Bryan]","startTime":2936.507,"endTime":2940.57,"body":"calories and not worry about actually training"},{"speaker":"[Bryan]","startTime":2940.59,"endTime":2946.836,"body":"a muscle at all? Aaron, what is the"},{"speaker":"[Bryan]","startTime":2940.59,"endTime":2946.836,"body":"biggest thing you have changed your mind on"},{"speaker":"[Bryan]","startTime":2946.856,"endTime":2947.997,"body":"in the last two to three years?"},{"speaker":"[Aaron Straker]","startTime":2949.158,"endTime":2954.5,"body":"Man, this one is hard. Two"},{"speaker":"[Aaron Straker]","startTime":2949.158,"endTime":2954.5,"body":"to three years is a big time and I'm sure I've"},{"speaker":"[Aaron Straker]","startTime":2954.52,"endTime":2959.442,"body":"changed my mind many times"},{"speaker":"[Aaron Straker]","startTime":2954.52,"endTime":2959.442,"body":"over the two to three years. I would say the"},{"speaker":"[Aaron Straker]","startTime":2959.763,"endTime":2967.246,"body":"one that has been the most"},{"speaker":"[Aaron Straker]","startTime":2959.763,"endTime":2967.246,"body":"recent and one that I kind of really battled"},{"speaker":"[Aaron Straker]","startTime":2967.286,"endTime":2976.84,"body":"with, with there's like your"},{"speaker":"[Aaron Straker]","startTime":2967.286,"endTime":2976.84,"body":"textbook nutrition around Hey, person is X"},{"speaker":"[Aaron Straker]","startTime":2976.9,"endTime":2980.564,"body":"kilos, they are this age. Pretty"},{"speaker":"[Aaron Straker]","startTime":2976.9,"endTime":2980.564,"body":"much you have like your Ketcham McCardles,"},{"speaker":"[Aaron Straker]","startTime":2981.004,"endTime":2986.13,"body":"your Mifflin St. George, these"},{"speaker":"[Aaron Straker]","startTime":2981.004,"endTime":2986.13,"body":"like BMR formulas that help you calculate macros"},{"speaker":"[Aaron Straker]","startTime":2986.15,"endTime":2991.355,"body":"and these sorts of things for"},{"speaker":"[Aaron Straker]","startTime":2986.15,"endTime":2991.355,"body":"people. It's a good starting point, but it"},{"speaker":"[Aaron Straker]","startTime":2991.396,"endTime":2996.829,"body":"is not an end-all be-all. And"},{"speaker":"[Aaron Straker]","startTime":2991.396,"endTime":2996.829,"body":"if just because you are bigger than someone"},{"speaker":"[Aaron Straker]","startTime":2997.069,"endTime":3003.075,"body":"and weigh more does not mean"},{"speaker":"[Aaron Straker]","startTime":2997.069,"endTime":3003.075,"body":"that you need more calories to maintain your"},{"speaker":"[Aaron Straker]","startTime":3003.115,"endTime":3008.921,"body":"body weight or grow relative"},{"speaker":"[Aaron Straker]","startTime":3003.115,"endTime":3008.921,"body":"to someone else, right? I've just, I've seen"},{"speaker":"[Aaron Straker]","startTime":3008.961,"endTime":3016.231,"body":"it too many times in people"},{"speaker":"[Aaron Straker]","startTime":3008.961,"endTime":3016.231,"body":"that I... know are tracking their food accurately."},{"speaker":"[Aaron Straker]","startTime":3016.572,"endTime":3021.756,"body":"And I've just, I've seen it"},{"speaker":"[Aaron Straker]","startTime":3016.572,"endTime":3021.756,"body":"and it's the, the at gen pop person, yes. But"},{"speaker":"[Aaron Straker]","startTime":3021.776,"endTime":3026.159,"body":"when you get into like athletes,"},{"speaker":"[Aaron Straker]","startTime":3021.776,"endTime":3026.159,"body":"especially physique athletes and stuff, things"},{"speaker":"[Aaron Straker]","startTime":3026.199,"endTime":3035.327,"body":"change. And those kind of formulas"},{"speaker":"[Aaron Straker]","startTime":3026.199,"endTime":3035.327,"body":"and stuff break down. So that's the first one."},{"speaker":"[Aaron Straker]","startTime":3035.927,"endTime":3043.093,"body":"The second one is with gaining"},{"speaker":"[Aaron Straker]","startTime":3035.927,"endTime":3043.093,"body":"or building phases that you can leverage training."},{"speaker":"[Aaron Straker]","startTime":3043.646,"endTime":3049.829,"body":"as a really great stimulus"},{"speaker":"[Aaron Straker]","startTime":3043.646,"endTime":3049.829,"body":"for the muscle protein synthesis signaling"},{"speaker":"[Aaron Straker]","startTime":3049.869,"endTime":3057.873,"body":"which will facilitate the body"},{"speaker":"[Aaron Straker]","startTime":3049.869,"endTime":3057.873,"body":"weight increases so long that adequate calories"},{"speaker":"[Aaron Straker]","startTime":3057.973,"endTime":3062.651,"body":"are in place. something that"},{"speaker":"[Aaron Straker]","startTime":3057.973,"endTime":3062.651,"body":"I've personally used in the past and that I"},{"speaker":"[Aaron Straker]","startTime":3062.671,"endTime":3067.093,"body":"know that so many people have"},{"speaker":"[Aaron Straker]","startTime":3062.671,"endTime":3067.093,"body":"is since I'm in a gaining phase, like food"},{"speaker":"[Aaron Straker]","startTime":3067.153,"endTime":3073.997,"body":"needs to keep going up as weight"},{"speaker":"[Aaron Straker]","startTime":3067.153,"endTime":3073.997,"body":"goes up and I've just seen it that that's not"},{"speaker":"[Aaron Straker]","startTime":3074.377,"endTime":3079.499,"body":"the case. For example, with"},{"speaker":"[Aaron Straker]","startTime":3074.377,"endTime":3079.499,"body":"my most recent gaining phase, the last caloric"},{"speaker":"[Aaron Straker]","startTime":3079.539,"endTime":3087.908,"body":"adjustment I believe we made"},{"speaker":"[Aaron Straker]","startTime":3079.539,"endTime":3087.908,"body":"was in late March. and I was maybe 206 pounds"},{"speaker":"[Aaron Straker]","startTime":3088.008,"endTime":3093.275,"body":"around that time. And I went"},{"speaker":"[Aaron Straker]","startTime":3088.008,"endTime":3093.275,"body":"all the way up to 216 with not a single adjustment"},{"speaker":"[Aaron Straker]","startTime":3093.496,"endTime":3097.662,"body":"in that timeframe. It was just"},{"speaker":"[Aaron Straker]","startTime":3093.496,"endTime":3097.662,"body":"balls to the wall training and really trying"},{"speaker":"[Aaron Straker]","startTime":3097.682,"endTime":3099.344,"body":"to put a good stimulus to grow"},{"speaker":"[Aaron Straker]","startTime":3097.682,"endTime":3099.344,"body":"in."},{"speaker":"[Bryan]","startTime":3101.15,"endTime":3103.319,"body":"That's awesome. What would the peak"},{"speaker":"[Bryan]","startTime":3101.15,"endTime":3103.319,"body":"calories get up to?"},{"speaker":"[Aaron Straker]","startTime":3104.49,"endTime":3106.093,"body":"$34.50 and I had"},{"speaker":"[Bryan]","startTime":3106.252,"endTime":3106.412,"body":"Wow."},{"speaker":"[Aaron Straker]","startTime":3106.314,"endTime":3110.624,"body":"one free meal per week which"},{"speaker":"[Aaron Straker]","startTime":3106.314,"endTime":3110.624,"body":"was sushi and then those would probably get"},{"speaker":"[Aaron Straker]","startTime":3110.664,"endTime":3113.852,"body":"up closer to like maybe $3900"},{"speaker":"[Aaron Straker]","startTime":3110.664,"endTime":3113.852,"body":"on that sushi"},{"speaker":"[Bryan]","startTime":3113.554,"endTime":3114.774,"body":"Wow,"},{"speaker":"[Aaron Straker]","startTime":3113.872,"endTime":3114.032,"body":"day"},{"speaker":"[Bryan]","startTime":3114.814,"endTime":3120.719,"body":"so 3,500 or so average, that's crazy."},{"speaker":"[Bryan]","startTime":3114.814,"endTime":3120.719,"body":"All right, yeah, my thought on this one is"},{"speaker":"[Bryan]","startTime":3120.779,"endTime":3126.323,"body":"very, very obvious probably. It's that"},{"speaker":"[Bryan]","startTime":3120.779,"endTime":3126.323,"body":"I believe in cardio now. I mean, two to three"},{"speaker":"[Bryan]","startTime":3126.343,"endTime":3131.347,"body":"years ago, I was lifting and I was"},{"speaker":"[Bryan]","startTime":3126.343,"endTime":3131.347,"body":"doing steps, and I thought that was completely"},{"speaker":"[Bryan]","startTime":3131.387,"endTime":3135.73,"body":"sufficient for anything you would need"},{"speaker":"[Bryan]","startTime":3131.387,"endTime":3135.73,"body":"in life. And there's still a large part of"},{"speaker":"[Bryan]","startTime":3135.77,"endTime":3141.482,"body":"me that believes that for most health"},{"speaker":"[Bryan]","startTime":3135.77,"endTime":3141.482,"body":"benefits, you can get... the big rocks out"},{"speaker":"[Bryan]","startTime":3141.502,"endTime":3147.887,"body":"of the way by lifting and walking."},{"speaker":"[Bryan]","startTime":3141.502,"endTime":3147.887,"body":"I just have found, you know, A, I guess, A,"},{"speaker":"[Bryan]","startTime":3147.907,"endTime":3154.292,"body":"that there's more benefit beyond just"},{"speaker":"[Bryan]","startTime":3147.907,"endTime":3154.292,"body":"health long-term. Like, it really has helped,"},{"speaker":"[Bryan]","startTime":3154.332,"endTime":3160.777,"body":"you know, my mindset and my sleep and"},{"speaker":"[Bryan]","startTime":3154.332,"endTime":3160.777,"body":"just my quality of life to do more zone two"},{"speaker":"[Bryan]","startTime":3160.817,"endTime":3167.512,"body":"cardio stuff. But also I've realized,"},{"speaker":"[Bryan]","startTime":3160.817,"endTime":3167.512,"body":"you know, that the interference effect is significantly"},{"speaker":"[Bryan]","startTime":3167.572,"endTime":3171.014,"body":"less than originally thought. I mean,"},{"speaker":"[Bryan]","startTime":3167.572,"endTime":3171.014,"body":"two or three years ago, I would have said like,"},{"speaker":"[Bryan]","startTime":3171.034,"endTime":3174.976,"body":"yeah, if you start doing cardio a bunch"},{"speaker":"[Bryan]","startTime":3171.034,"endTime":3174.976,"body":"of days a week, you are for sure going to lose"},{"speaker":"[Bryan]","startTime":3175.016,"endTime":3179.579,"body":"hypertrophy and I would not recommend"},{"speaker":"[Bryan]","startTime":3175.016,"endTime":3179.579,"body":"it. And now I realize that I've been doing"},{"speaker":"[Bryan]","startTime":3179.619,"endTime":3184.722,"body":"cardio seven days a week and I'm barely"},{"speaker":"[Bryan]","startTime":3179.619,"endTime":3184.722,"body":"losing hypertrophy if I am. I'm not, I'm not"},{"speaker":"[Bryan]","startTime":3184.782,"endTime":3188.624,"body":"sure at this point, but I'm, I'm a"},{"speaker":"[Bryan]","startTime":3184.782,"endTime":3188.624,"body":"hundred percent confident that I could be doing"},{"speaker":"[Bryan]","startTime":3188.664,"endTime":3193.181,"body":"it four or five days a week and have"},{"speaker":"[Bryan]","startTime":3188.664,"endTime":3193.181,"body":"no mitigating impact. So I think that's been"},{"speaker":"[Bryan]","startTime":3193.241,"endTime":3195.368,"body":"pretty interesting. Okay,"},{"speaker":"[Aaron Straker]","startTime":3195.328,"endTime":3195.932,"body":"That's another good"},{"speaker":"[Bryan]","startTime":3196.01,"endTime":3196.13,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":3196.013,"endTime":3196.093,"body":"one."},{"speaker":"[Bryan]","startTime":3196.251,"endTime":3198.157,"body":"do you want to kick this one over to"},{"speaker":"[Bryan]","startTime":3196.251,"endTime":3198.157,"body":"me here?"},{"speaker":"[Aaron Straker]","startTime":3199.302,"endTime":3204.044,"body":"Yeah, this is a really cool"},{"speaker":"[Aaron Straker]","startTime":3199.302,"endTime":3204.044,"body":"one. So this is a home gym question. I have"},{"speaker":"[Aaron Straker]","startTime":3204.165,"endTime":3209.228,"body":"a prime leg extension slash"},{"speaker":"[Aaron Straker]","startTime":3204.165,"endTime":3209.228,"body":"prime lying leg curl combination in my home"},{"speaker":"[Aaron Straker]","startTime":3209.268,"endTime":3213.35,"body":"gym. The significance there"},{"speaker":"[Aaron Straker]","startTime":3209.268,"endTime":3213.35,"body":"with the prime equipment is that you can load"},{"speaker":"[Aaron Straker]","startTime":3213.39,"endTime":3217.953,"body":"them in either the short mid-range"},{"speaker":"[Aaron Straker]","startTime":3213.39,"endTime":3217.953,"body":"or length position. So what are your thoughts"},{"speaker":"[Aaron Straker]","startTime":3218.033,"endTime":3223.176,"body":"on loading them in the mid"},{"speaker":"[Aaron Straker]","startTime":3218.033,"endTime":3223.176,"body":"slash short position versus loading them more"},{"speaker":"[Aaron Straker]","startTime":3223.376,"endTime":3229.386,"body":"lengthened, biased? Also, for"},{"speaker":"[Aaron Straker]","startTime":3223.376,"endTime":3229.386,"body":"the context, I also have a Cybex Seated Leg"},{"speaker":"[Aaron Straker]","startTime":3229.406,"endTime":3232.773,"body":"Curl that I use a lot as well"},{"speaker":"[Aaron Straker]","startTime":3229.406,"endTime":3232.773,"body":"that is lengthened to overload."},{"speaker":"[Bryan]","startTime":3233.87,"endTime":3237.693,"body":"I mean, this is like the most savage"},{"speaker":"[Bryan]","startTime":3233.87,"endTime":3237.693,"body":"home gym that I've ever heard. You have two"},{"speaker":"[Bryan]","startTime":3237.714,"endTime":3240.036,"body":"different leg curls. You have two"},{"speaker":"[Aaron Straker]","startTime":3239.803,"endTime":3240.265,"body":"It's sick,"},{"speaker":"[Bryan]","startTime":3240.156,"endTime":3240.256,"body":"that"},{"speaker":"[Aaron Straker]","startTime":3240.305,"endTime":3240.385,"body":"he"},{"speaker":"[Bryan]","startTime":3240.316,"endTime":3240.416,"body":"you."},{"speaker":"[Aaron Straker]","startTime":3240.425,"endTime":3240.988,"body":"sent"},{"speaker":"[Bryan]","startTime":3240.476,"endTime":3240.496,"body":"I"},{"speaker":"[Aaron Straker]","startTime":3241.008,"endTime":3243.157,"body":"me photos. It's a sick home"},{"speaker":"[Aaron Straker]","startTime":3241.008,"endTime":3243.157,"body":"gym, yeah."},{"speaker":"[Bryan]","startTime":3243.72,"endTime":3250.446,"body":"mean, how awesome. So so my thought"},{"speaker":"[Bryan]","startTime":3243.72,"endTime":3250.446,"body":"is that, yeah, I mean, the leg extension, the"},{"speaker":"[Bryan]","startTime":3250.466,"endTime":3256.352,"body":"leg curl are inherently meant to train"},{"speaker":"[Bryan]","startTime":3250.466,"endTime":3256.352,"body":"the muscle short. We have plenty of movements"},{"speaker":"[Bryan]","startTime":3256.493,"endTime":3262.821,"body":"to train. the quads and the hamstrings"},{"speaker":"[Bryan]","startTime":3256.493,"endTime":3262.821,"body":"lengthened, such as like RDLs and different"},{"speaker":"[Bryan]","startTime":3262.861,"endTime":3268.705,"body":"squat variations, single leg squats,"},{"speaker":"[Bryan]","startTime":3262.861,"endTime":3268.705,"body":"stuff like that. And so, yeah, I mean, the"},{"speaker":"[Bryan]","startTime":3268.745,"endTime":3272.808,"body":"leg extension for the longest amount"},{"speaker":"[Bryan]","startTime":3268.745,"endTime":3272.808,"body":"of time was to train the quad short, the lying"},{"speaker":"[Bryan]","startTime":3272.828,"endTime":3278.212,"body":"leg curl was to train the hamstring"},{"speaker":"[Bryan]","startTime":3272.828,"endTime":3278.212,"body":"short too. And so what we find with these two"},{"speaker":"[Bryan]","startTime":3278.252,"endTime":3285.457,"body":"movements is that the resistance curve"},{"speaker":"[Bryan]","startTime":3278.252,"endTime":3285.457,"body":"of the movement can be adjusted, but the strength"},{"speaker":"[Bryan]","startTime":3285.497,"endTime":3290.532,"body":"curve, which is... how the muscle itself"},{"speaker":"[Bryan]","startTime":3285.497,"endTime":3290.532,"body":"reacts to the movement pattern you're putting"},{"speaker":"[Bryan]","startTime":3290.572,"endTime":3295.014,"body":"it under. Both are short. Like when"},{"speaker":"[Bryan]","startTime":3290.572,"endTime":3295.014,"body":"you straighten your leg, the hardest point"},{"speaker":"[Bryan]","startTime":3295.054,"endTime":3300.317,"body":"is going to be when your leg is straight."},{"speaker":"[Bryan]","startTime":3295.054,"endTime":3300.317,"body":"And when you curl your leg to your butt, the"},{"speaker":"[Bryan]","startTime":3300.357,"endTime":3303.099,"body":"hardest point is going to be when your"},{"speaker":"[Bryan]","startTime":3300.357,"endTime":3303.099,"body":"heel gets to your butt. And this is without"},{"speaker":"[Bryan]","startTime":3303.139,"endTime":3308.562,"body":"weight. It's because the strength curve"},{"speaker":"[Bryan]","startTime":3303.139,"endTime":3308.562,"body":"is short. So when you set it short, you're"},{"speaker":"[Bryan]","startTime":3308.602,"endTime":3315.954,"body":"essentially going short short. Um,"},{"speaker":"[Bryan]","startTime":3308.602,"endTime":3315.954,"body":"and when you said it lengthened, it's overloaded"},{"speaker":"[Bryan]","startTime":3315.994,"endTime":3319.256,"body":"for the resistance profile, but the"},{"speaker":"[Bryan]","startTime":3315.994,"endTime":3319.256,"body":"strength curve of the movement is still short."},{"speaker":"[Bryan]","startTime":3321.017,"endTime":3325.619,"body":"So I mean, there's benefits to both"},{"speaker":"[Bryan]","startTime":3321.017,"endTime":3325.619,"body":"essentially is what I'm saying here. And the"},{"speaker":"[Bryan]","startTime":3325.639,"endTime":3329.901,"body":"way that I program this, because I"},{"speaker":"[Bryan]","startTime":3325.639,"endTime":3329.901,"body":"have an adjustable machine as well, it's not"},{"speaker":"[Bryan]","startTime":3330.021,"endTime":3334.924,"body":"as cool as Prime, but I am able to"},{"speaker":"[Bryan]","startTime":3330.021,"endTime":3334.924,"body":"adjust the resistance profile on my leg curl"},{"speaker":"[Bryan]","startTime":3334.944,"endTime":3343.989,"body":"leg extension machine. I have one day."},{"speaker":"[Bryan]","startTime":3334.944,"endTime":3343.989,"body":"I found this on the web. Really, Siri? I have"},{"speaker":"[Bryan]","startTime":3344.189,"endTime":3350.574,"body":"one day. where I do most of my quad"},{"speaker":"[Bryan]","startTime":3344.189,"endTime":3350.574,"body":"work. And on that day, I set my leg extension"},{"speaker":"[Bryan]","startTime":3350.694,"endTime":3355.017,"body":"short because I know that I'm also"},{"speaker":"[Bryan]","startTime":3350.694,"endTime":3355.017,"body":"doing like hack squats and other lengthened"},{"speaker":"[Bryan]","startTime":3355.057,"endTime":3359.881,"body":"movements. And then I have my main"},{"speaker":"[Bryan]","startTime":3355.057,"endTime":3359.881,"body":"hamstring day and I set my leg curl short mid"},{"speaker":"[Bryan]","startTime":3360.342,"endTime":3364.745,"body":"as well. So that leg extension was"},{"speaker":"[Bryan]","startTime":3360.342,"endTime":3364.745,"body":"short mid as well. I set that short mid because"},{"speaker":"[Bryan]","startTime":3364.785,"endTime":3370.35,"body":"I also have RDLs and other hamstring"},{"speaker":"[Bryan]","startTime":3364.785,"endTime":3370.35,"body":"movements on that day. On my second day, I"},{"speaker":"[Bryan]","startTime":3370.51,"endTime":3376.21,"body":"only have one movement for hamstring"},{"speaker":"[Bryan]","startTime":3370.51,"endTime":3376.21,"body":"and then on my other... So on my hamstring"},{"speaker":"[Bryan]","startTime":3376.23,"endTime":3379.732,"body":"day, I have one movement for quads,"},{"speaker":"[Bryan]","startTime":3376.23,"endTime":3379.732,"body":"and on my quad day, I have one movement for"},{"speaker":"[Bryan]","startTime":3379.772,"endTime":3386.215,"body":"hamstrings. On the day where I only"},{"speaker":"[Bryan]","startTime":3379.772,"endTime":3386.215,"body":"do one movement, I set it lengthened, because"},{"speaker":"[Bryan]","startTime":3386.275,"endTime":3389.697,"body":"I'm like, hey, I'm only getting two"},{"speaker":"[Bryan]","startTime":3386.275,"endTime":3389.697,"body":"sets in, I'm only doing one exercise, it would"},{"speaker":"[Bryan]","startTime":3389.737,"endTime":3394.34,"body":"make more sense for me to get more"},{"speaker":"[Bryan]","startTime":3389.737,"endTime":3394.34,"body":"out of that. And I also, like you and I have"},{"speaker":"[Bryan]","startTime":3394.36,"endTime":3398.702,"body":"discussed, we like the idea of kind"},{"speaker":"[Bryan]","startTime":3394.36,"endTime":3398.702,"body":"of going short movement before going into like"},{"speaker":"[Bryan]","startTime":3398.742,"endTime":3402.724,"body":"our heavy compound lengthened movements,"},{"speaker":"[Bryan]","startTime":3398.742,"endTime":3402.724,"body":"so it makes sense on the day where we're doing"},{"speaker":"[Bryan]","startTime":3402.744,"endTime":3407.054,"body":"like a full quad or a full ham day"},{"speaker":"[Bryan]","startTime":3402.744,"endTime":3407.054,"body":"to put... The shorter version of that movement"},{"speaker":"[Bryan]","startTime":3407.094,"endTime":3410.556,"body":"first and so that's the way I would"},{"speaker":"[Bryan]","startTime":3407.094,"endTime":3410.556,"body":"go about it I think there's benefits to doing"},{"speaker":"[Bryan]","startTime":3410.616,"endTime":3418.04,"body":"both Unless you're doing a sissy squat"},{"speaker":"[Bryan]","startTime":3410.616,"endTime":3418.04,"body":"you probably don't train your rec fem Lengthened"},{"speaker":"[Bryan]","startTime":3418.621,"endTime":3424.324,"body":"so while the squat does train like"},{"speaker":"[Bryan]","startTime":3418.621,"endTime":3424.324,"body":"general squats or split squats or pendulum"},{"speaker":"[Bryan]","startTime":3424.344,"endTime":3428.846,"body":"squats, whatever they train Your quads"},{"speaker":"[Bryan]","startTime":3424.344,"endTime":3428.846,"body":"lengthened, but they don't train the rec fem"},{"speaker":"[Bryan]","startTime":3428.946,"endTime":3435.855,"body":"itself lengthened So there probably"},{"speaker":"[Bryan]","startTime":3428.946,"endTime":3435.855,"body":"is unique benefit to training the rec fem lengthened"},{"speaker":"[Bryan]","startTime":3436.335,"endTime":3440.361,"body":"with your prime leg extension unless"},{"speaker":"[Bryan]","startTime":3436.335,"endTime":3440.361,"body":"you're doing sissy squats, at which point I"},{"speaker":"[Bryan]","startTime":3440.381,"endTime":3443.165,"body":"think that probably mitigates the benefit"},{"speaker":"[Bryan]","startTime":3440.381,"endTime":3443.165,"body":"there."},{"speaker":"[Aaron Straker]","startTime":3446.794,"endTime":3455.438,"body":"very well set. This one, I"},{"speaker":"[Aaron Straker]","startTime":3446.794,"endTime":3455.438,"body":"will kick over to you as we go. Preferences"},{"speaker":"[Aaron Straker]","startTime":3455.639,"endTime":3458.628,"body":"on mini cuts versus traditional"},{"speaker":"[Aaron Straker]","startTime":3455.639,"endTime":3458.628,"body":"cuts and why."},{"speaker":"[Bryan]","startTime":3460.447,"endTime":3461.189,"body":"I'll kick it back to you."},{"speaker":"[Aaron Straker]","startTime":3464.447,"endTime":3472.052,"body":"I honestly I think for the"},{"speaker":"[Aaron Straker]","startTime":3464.447,"endTime":3472.052,"body":"utility in mini cuts I think is it sounds great"},{"speaker":"[Aaron Straker]","startTime":3472.092,"endTime":3478.516,"body":"on paper very rarely does it"},{"speaker":"[Aaron Straker]","startTime":3472.092,"endTime":3478.516,"body":"does it work effectively I think I can count"},{"speaker":"[Aaron Straker]","startTime":3478.556,"endTime":3483.3,"body":"on like one hand the times"},{"speaker":"[Aaron Straker]","startTime":3478.556,"endTime":3483.3,"body":"I've used it in my coaching career I think"},{"speaker":"[Aaron Straker]","startTime":3483.32,"endTime":3490.785,"body":"the population of people that"},{"speaker":"[Aaron Straker]","startTime":3483.32,"endTime":3490.785,"body":"it uses in is in hey I'm on this extended gaining"},{"speaker":"[Aaron Straker]","startTime":3490.825,"endTime":3495.445,"body":"phase I'm getting a little"},{"speaker":"[Aaron Straker]","startTime":3490.825,"endTime":3495.445,"body":"bit fatter than maybe I feel comfortable with"},{"speaker":"[Aaron Straker]","startTime":3495.525,"endTime":3501.592,"body":"I'm gonna go on a Heavily,"},{"speaker":"[Aaron Straker]","startTime":3495.525,"endTime":3501.592,"body":"you know a heavy deficit for a period of like"},{"speaker":"[Aaron Straker]","startTime":3501.873,"endTime":3505.977,"body":"two to five weeks To clean"},{"speaker":"[Aaron Straker]","startTime":3501.873,"endTime":3505.977,"body":"myself up a little bit so I can get back to"},{"speaker":"[Aaron Straker]","startTime":3506.017,"endTime":3511.563,"body":"gaining without feeling fatter"},{"speaker":"[Aaron Straker]","startTime":3506.017,"endTime":3511.563,"body":"than I really need to I think for people in"},{"speaker":"[Aaron Straker]","startTime":3511.643,"endTime":3515.686,"body":"life who think I'm going to"},{"speaker":"[Aaron Straker]","startTime":3511.643,"endTime":3515.686,"body":"just slash calories for six weeks and it's"},{"speaker":"[Aaron Straker]","startTime":3515.706,"endTime":3520.189,"body":"going to work out the way I"},{"speaker":"[Aaron Straker]","startTime":3515.706,"endTime":3520.189,"body":"think it is, I just haven't actually seen it."},{"speaker":"[Aaron Straker]","startTime":3520.229,"endTime":3525.332,"body":"The level of adherence in that"},{"speaker":"[Aaron Straker]","startTime":3520.229,"endTime":3525.332,"body":"sort of thing with the massive deficit that"},{"speaker":"[Aaron Straker]","startTime":3525.432,"endTime":3530.896,"body":"needs to occur to facilitate"},{"speaker":"[Aaron Straker]","startTime":3525.432,"endTime":3530.896,"body":"the progress in that timeframe. Is it doable?"},{"speaker":"[Aaron Straker]","startTime":3531.196,"endTime":3536.566,"body":"100%. I've just seen so many"},{"speaker":"[Aaron Straker]","startTime":3531.196,"endTime":3536.566,"body":"people fail, and I think people just think"},{"speaker":"[Aaron Straker]","startTime":3536.586,"endTime":3540.875,"body":"that you can get the job done"},{"speaker":"[Aaron Straker]","startTime":3536.586,"endTime":3540.875,"body":"in six weeks when realistically, most people"},{"speaker":"[Aaron Straker]","startTime":3540.915,"endTime":3542.839,"body":"need 12 to 16, if not 20."},{"speaker":"[Bryan]","startTime":3544.186,"endTime":3548.668,"body":"Yeah. Yeah, I, um, I agree. I mean,"},{"speaker":"[Bryan]","startTime":3544.186,"endTime":3548.668,"body":"I'm glad I kicked that over to you because"},{"speaker":"[Bryan]","startTime":3548.688,"endTime":3554.391,"body":"you said that way better than I would"},{"speaker":"[Bryan]","startTime":3548.688,"endTime":3554.391,"body":"have. But but I do like personally, just anecdotally."},{"speaker":"[Bryan]","startTime":3556.633,"endTime":3562.836,"body":"I do personally love like a one to"},{"speaker":"[Bryan]","startTime":3556.633,"endTime":3562.836,"body":"two week mini cut. And so it's not even like"},{"speaker":"[Bryan]","startTime":3562.856,"endTime":3565.898,"body":"in the standard, like you said, two"},{"speaker":"[Bryan]","startTime":3562.856,"endTime":3565.898,"body":"to five weeks, which is kind of how I perceive"},{"speaker":"[Bryan]","startTime":3565.938,"endTime":3570.881,"body":"mini cuts to be too. But I love like,"},{"speaker":"[Bryan]","startTime":3565.938,"endTime":3570.881,"body":"hey, I've been eating too much food. I really"},{"speaker":"[Bryan]","startTime":3570.941,"endTime":3575.29,"body":"just don't feel hungry right now. I'm"},{"speaker":"[Bryan]","startTime":3570.941,"endTime":3575.29,"body":"gonna just kind of lean into this and eat less"},{"speaker":"[Bryan]","startTime":3575.33,"endTime":3578.611,"body":"for a week or two. And then I usually"},{"speaker":"[Bryan]","startTime":3575.33,"endTime":3578.611,"body":"feel great and I'm hungry again, and then I"},{"speaker":"[Bryan]","startTime":3578.651,"endTime":3585.013,"body":"get back to eating. So there's, I guess,"},{"speaker":"[Bryan]","startTime":3578.651,"endTime":3585.013,"body":"personal anecdote there as well. This one,"},{"speaker":"[Bryan]","startTime":3585.153,"endTime":3588.934,"body":"man, how much time do we have? Like"},{"speaker":"[Bryan]","startTime":3585.153,"endTime":3588.934,"body":"10 minutes, okay. Let's get through these kind"},{"speaker":"[Bryan]","startTime":3588.954,"endTime":3593.116,"body":"of quickly here. I think I can get"},{"speaker":"[Bryan]","startTime":3588.954,"endTime":3593.116,"body":"through these next two. Why don't I use wrist"},{"speaker":"[Bryan]","startTime":3593.136,"endTime":3598.677,"body":"cuffs for Y-rays and lateral raises?"},{"speaker":"[Bryan]","startTime":3593.136,"endTime":3598.677,"body":"Are there any drawbacks to using cuffs? I do"},{"speaker":"[Bryan]","startTime":3598.857,"endTime":3604.333,"body":"use wrist. cuffs for Y-Razes and lateral"},{"speaker":"[Bryan]","startTime":3598.857,"endTime":3604.333,"body":"razes actually. And I think there's significant"},{"speaker":"[Bryan]","startTime":3604.373,"endTime":3610.737,"body":"benefit. What I don't do is I don't"},{"speaker":"[Bryan]","startTime":3604.373,"endTime":3610.737,"body":"put them on my wrist. Cass has kind of discussed"},{"speaker":"[Bryan]","startTime":3610.757,"endTime":3616.341,"body":"how there's benefit to the tactile"},{"speaker":"[Bryan]","startTime":3610.757,"endTime":3616.341,"body":"sense and the activation in the forearm extensors"},{"speaker":"[Bryan]","startTime":3616.441,"endTime":3621.705,"body":"of actually gripping something. So"},{"speaker":"[Bryan]","startTime":3616.441,"endTime":3621.705,"body":"instead of holding the wrist cuff on my wrist"},{"speaker":"[Bryan]","startTime":3621.805,"endTime":3627.589,"body":"and letting my hand be limp, I actually"},{"speaker":"[Bryan]","startTime":3621.805,"endTime":3627.589,"body":"hold the wrist cuff in my hand. And I really"},{"speaker":"[Bryan]","startTime":3627.649,"endTime":3633.728,"body":"like how it's like a loop. And so it's"},{"speaker":"[Bryan]","startTime":3627.649,"endTime":3633.728,"body":"thick and soft and I hold it in my hand and"},{"speaker":"[Bryan]","startTime":3633.808,"endTime":3639.811,"body":"I feel like I get as much benefit from"},{"speaker":"[Bryan]","startTime":3633.808,"endTime":3639.811,"body":"that way. If I were to hold it on my wrist,"},{"speaker":"[Bryan]","startTime":3640.251,"endTime":3644.413,"body":"like a wrist cuff is meant to be worn,"},{"speaker":"[Bryan]","startTime":3640.251,"endTime":3644.413,"body":"I would hold a handle in my hand, which you"},{"speaker":"[Bryan]","startTime":3644.453,"endTime":3649.235,"body":"see people do sometimes because then"},{"speaker":"[Bryan]","startTime":3644.453,"endTime":3649.235,"body":"you have that tactile piece as well. But I"},{"speaker":"[Bryan]","startTime":3649.255,"endTime":3653.437,"body":"just prefer to grip the cuff in my"},{"speaker":"[Bryan]","startTime":3649.255,"endTime":3653.437,"body":"hand. Any additional thoughts on that, Aaron?"},{"speaker":"[Aaron Straker]","startTime":3654.386,"endTime":3657.667,"body":"Yeah, I mean, I do exactly"},{"speaker":"[Aaron Straker]","startTime":3654.386,"endTime":3657.667,"body":"what you do. Anytime I'm using a wrist cuff,"},{"speaker":"[Aaron Straker]","startTime":3657.707,"endTime":3658.868,"body":"I put it around my palm."},{"speaker":"[Bryan]","startTime":3659.462,"endTime":3659.685,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3659.929,"endTime":3660.229,"body":"You know,"},{"speaker":"[Bryan]","startTime":3660.211,"endTime":3660.372,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3660.529,"endTime":3665.372,"body":"and then depending on if I'm"},{"speaker":"[Aaron Straker]","startTime":3660.529,"endTime":3665.372,"body":"using like a Y-Rays, you know, with my, where"},{"speaker":"[Aaron Straker]","startTime":3665.392,"endTime":3668.814,"body":"I'm facing the cables, I end"},{"speaker":"[Aaron Straker]","startTime":3665.392,"endTime":3668.814,"body":"up putting like the cable kind of in between"},{"speaker":"[Aaron Straker]","startTime":3668.874,"endTime":3672.256,"body":"that, my index and ring finger"},{"speaker":"[Aaron Straker]","startTime":3668.874,"endTime":3672.256,"body":"sort of thing, but"},{"speaker":"[Bryan]","startTime":3672.33,"endTime":3672.54,"body":"Mmm."},{"speaker":"[Aaron Straker]","startTime":3672.336,"endTime":3677.672,"body":"that, it's always just felt."},{"speaker":"[Aaron Straker]","startTime":3672.336,"endTime":3677.672,"body":"It felt intuitively better to me that way."},{"speaker":"[Aaron Straker]","startTime":3678.112,"endTime":3681.596,"body":"You do get a little bit of"},{"speaker":"[Aaron Straker]","startTime":3678.112,"endTime":3681.596,"body":"extra longer moment arm which is going"},{"speaker":"[Bryan]","startTime":3681.545,"endTime":3681.734,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":3681.636,"endTime":3687.341,"body":"to increase tension at the"},{"speaker":"[Aaron Straker]","startTime":3681.636,"endTime":3687.341,"body":"delt there anyway. The only thing I will say"},{"speaker":"[Aaron Straker]","startTime":3687.381,"endTime":3690.584,"body":"here on this question is if"},{"speaker":"[Aaron Straker]","startTime":3687.381,"endTime":3690.584,"body":"you are going to use a wrist cuff, don't put"},{"speaker":"[Aaron Straker]","startTime":3690.624,"endTime":3695.028,"body":"it on your forearm like at"},{"speaker":"[Aaron Straker]","startTime":3690.624,"endTime":3695.028,"body":"the elbow where people do because you feel"},{"speaker":"[Aaron Straker]","startTime":3695.088,"endTime":3699.613,"body":"stronger. You're stronger because"},{"speaker":"[Aaron Straker]","startTime":3695.088,"endTime":3699.613,"body":"you're drastically shortening the moment arm."},{"speaker":"[Aaron Straker]","startTime":3700.702,"endTime":3705.488,"body":"drastically reducing tension"},{"speaker":"[Aaron Straker]","startTime":3700.702,"endTime":3705.488,"body":"at the at the delt so Keep it on your wrist"},{"speaker":"[Aaron Straker]","startTime":3705.868,"endTime":3709.553,"body":"or palm for you know for the"},{"speaker":"[Aaron Straker]","startTime":3705.868,"endTime":3709.553,"body":"for the longer moment arm there"},{"speaker":"[Bryan]","startTime":3710.654,"endTime":3715.337,"body":"Cool, agreed. Why do I like spider"},{"speaker":"[Bryan]","startTime":3710.654,"endTime":3715.337,"body":"curls instead of preacher curls? They both"},{"speaker":"[Bryan]","startTime":3715.377,"endTime":3719.28,"body":"work the mid-short, right? So this"},{"speaker":"[Bryan]","startTime":3715.377,"endTime":3719.28,"body":"actually kind of goes back similarly to that"},{"speaker":"[Bryan]","startTime":3719.3,"endTime":3722.842,"body":"conversation we were having prior about"},{"speaker":"[Bryan]","startTime":3719.3,"endTime":3722.842,"body":"the prime extension, the prime machine with"},{"speaker":"[Bryan]","startTime":3722.862,"endTime":3729.126,"body":"the leg extension and the leg curl."},{"speaker":"[Bryan]","startTime":3722.862,"endTime":3729.126,"body":"So both movements, the strength profile is"},{"speaker":"[Bryan]","startTime":3729.166,"endTime":3735.831,"body":"short because the elbows are in front"},{"speaker":"[Bryan]","startTime":3729.166,"endTime":3735.831,"body":"of the body. So the arm is going to get weaker,"},{"speaker":"[Bryan]","startTime":3736.311,"endTime":3741.054,"body":"or rather the, because the elbow's"},{"speaker":"[Bryan]","startTime":3736.311,"endTime":3741.054,"body":"in front of the body. the strength curve of"},{"speaker":"[Bryan]","startTime":3741.074,"endTime":3746.179,"body":"the movement is short. However, the"},{"speaker":"[Bryan]","startTime":3741.074,"endTime":3746.179,"body":"resistance profile of these movements is opposite."},{"speaker":"[Bryan]","startTime":3746.519,"endTime":3755.866,"body":"Because the spider curl has the humerus"},{"speaker":"[Bryan]","startTime":3746.519,"endTime":3755.866,"body":"tricep unsupported, it is going to be hardest"},{"speaker":"[Bryan]","startTime":3756.006,"endTime":3759.99,"body":"at the short position. Because the"},{"speaker":"[Bryan]","startTime":3756.006,"endTime":3759.99,"body":"preacher curl has the humerus supported on"},{"speaker":"[Bryan]","startTime":3760.03,"endTime":3764.853,"body":"the bench, the most resistance is actually"},{"speaker":"[Bryan]","startTime":3760.03,"endTime":3764.853,"body":"gonna be at the bottom. So while it's not."},{"speaker":"[Bryan]","startTime":3765.486,"endTime":3769.487,"body":"a lengthened bicep in the sense that"},{"speaker":"[Bryan]","startTime":3765.486,"endTime":3769.487,"body":"like a face away curl or an incline curl would"},{"speaker":"[Bryan]","startTime":3769.507,"endTime":3774.108,"body":"be because your arm is behind your"},{"speaker":"[Bryan]","startTime":3769.507,"endTime":3774.108,"body":"body, the preacher curl is actually overloading"},{"speaker":"[Bryan]","startTime":3774.148,"endTime":3779.269,"body":"the lengthened portion of the range"},{"speaker":"[Bryan]","startTime":3774.148,"endTime":3779.269,"body":"of motion of the movement that it is working"},{"speaker":"[Bryan]","startTime":3779.309,"endTime":3786.791,"body":"within. So, the reason I don't like"},{"speaker":"[Bryan]","startTime":3779.309,"endTime":3786.791,"body":"preacher curls though, honestly, is because"},{"speaker":"[Bryan]","startTime":3786.811,"endTime":3792.273,"body":"I'm scared like shit of them. I've"},{"speaker":"[Bryan]","startTime":3786.811,"endTime":3792.273,"body":"seen too many biceps pop on the internet and"},{"speaker":"[Bryan]","startTime":3792.333,"endTime":3797.802,"body":"it is always from a preacher curl."},{"speaker":"[Bryan]","startTime":3792.333,"endTime":3797.802,"body":"And I just don't feel like at this point that"},{"speaker":"[Bryan]","startTime":3797.822,"endTime":3802.469,"body":"the ROI is good enough for me to continue"},{"speaker":"[Bryan]","startTime":3797.822,"endTime":3802.469,"body":"doing preacher curls when I feel this like"},{"speaker":"[Bryan]","startTime":3802.529,"endTime":3807.156,"body":"really uncomfortable nerve wracking"},{"speaker":"[Bryan]","startTime":3802.529,"endTime":3807.156,"body":"stretch at the bottom that kind of just yeah"},{"speaker":"[Bryan]","startTime":3807.176,"endTime":3808.077,"body":"it makes me uncomfortable."},{"speaker":"[Aaron Straker]","startTime":3810.034,"endTime":3815.178,"body":"Yeah, I can't, if there's a"},{"speaker":"[Aaron Straker]","startTime":3810.034,"endTime":3815.178,"body":"decent preacher curl machine in a gym, I will"},{"speaker":"[Aaron Straker]","startTime":3815.318,"endTime":3819.922,"body":"use that, but with like a dumbbell,"},{"speaker":"[Aaron Straker]","startTime":3815.318,"endTime":3819.922,"body":"I can't tell you the last time I've actually"},{"speaker":"[Aaron Straker]","startTime":3820.142,"endTime":3825.427,"body":"used one. Same thing, that"},{"speaker":"[Aaron Straker]","startTime":3820.142,"endTime":3825.427,"body":"almost like hyperextension stretch at the bottom,"},{"speaker":"[Aaron Straker]","startTime":3825.587,"endTime":3828.71,"body":"in the pressure, in the elbow"},{"speaker":"[Aaron Straker]","startTime":3825.587,"endTime":3828.71,"body":"pit, hard pass,"},{"speaker":"[Bryan]","startTime":3828.658,"endTime":3828.879,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3828.79,"endTime":3830.031,"body":"not worth it. There's"},{"speaker":"[Bryan]","startTime":3830.004,"endTime":3830.185,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3830.111,"endTime":3830.531,"body":"much better"},{"speaker":"[Bryan]","startTime":3830.426,"endTime":3830.708,"body":"I'm right"},{"speaker":"[Aaron Straker]","startTime":3830.591,"endTime":3831.172,"body":"exercises"},{"speaker":"[Bryan]","startTime":3830.728,"endTime":3830.969,"body":"with you."},{"speaker":"[Aaron Straker]","startTime":3831.212,"endTime":3832.393,"body":"with a better safety profile."},{"speaker":"[Bryan]","startTime":3833.214,"endTime":3837.997,"body":"Yep, that's for sure. Since I'm biking"},{"speaker":"[Bryan]","startTime":3833.214,"endTime":3837.997,"body":"a lot more, what's my step goal? I've gotten"},{"speaker":"[Bryan]","startTime":3838.017,"endTime":3843.601,"body":"this question from a number of people"},{"speaker":"[Bryan]","startTime":3838.017,"endTime":3843.601,"body":"actually. So it's interesting, people are interested,"},{"speaker":"[Bryan]","startTime":3843.761,"endTime":3852.127,"body":"which is cool. I don't have a step"},{"speaker":"[Bryan]","startTime":3843.761,"endTime":3852.127,"body":"goal, but I do still try to walk once pretty"},{"speaker":"[Bryan]","startTime":3852.147,"endTime":3856.71,"body":"much every day. And sometimes it's"},{"speaker":"[Bryan]","startTime":3852.147,"endTime":3856.71,"body":"a mile, sometimes it's two miles, but I do"},{"speaker":"[Bryan]","startTime":3856.77,"endTime":3862.554,"body":"try to get out at least once. Some"},{"speaker":"[Bryan]","startTime":3856.77,"endTime":3862.554,"body":"days I get out twice. But my step- have honestly"},{"speaker":"[Bryan]","startTime":3862.574,"endTime":3868.399,"body":"been between about eight and 10,000"},{"speaker":"[Bryan]","startTime":3862.574,"endTime":3868.399,"body":"most days. Um, I find that just by living life,"},{"speaker":"[Bryan]","startTime":3868.419,"endTime":3874.504,"body":"uh, like literally having two kids"},{"speaker":"[Bryan]","startTime":3868.419,"endTime":3874.504,"body":"and being on my feet a lot, I tend to get 6,000"},{"speaker":"[Bryan]","startTime":3874.904,"endTime":3880.669,"body":"steps without going for any walks."},{"speaker":"[Bryan]","startTime":3874.904,"endTime":3880.669,"body":"So if I do one, one mile walk, that would take"},{"speaker":"[Bryan]","startTime":3880.709,"endTime":3885.213,"body":"me up to 8,000 for the day. And if"},{"speaker":"[Bryan]","startTime":3880.709,"endTime":3885.213,"body":"I do a two mile walk or if I get two, one mile"},{"speaker":"[Bryan]","startTime":3885.253,"endTime":3889.876,"body":"walks in, then that takes me to 10,000."},{"speaker":"[Bryan]","startTime":3885.253,"endTime":3889.876,"body":"Um, so yeah, eight to 10,000 just sounds kind"},{"speaker":"[Bryan]","startTime":3889.896,"endTime":3895.136,"body":"of seems to be where I land. and it"},{"speaker":"[Bryan]","startTime":3889.896,"endTime":3895.136,"body":"doesn't feel like a lot of movement. Like one"},{"speaker":"[Bryan]","startTime":3895.156,"endTime":3899.818,"body":"mile walk is 20 minutes of purposeful"},{"speaker":"[Bryan]","startTime":3895.156,"endTime":3899.818,"body":"walking for the day to get me there. So yeah,"},{"speaker":"[Bryan]","startTime":3899.878,"endTime":3905.762,"body":"that's been pretty easy. Next question."},{"speaker":"[Bryan]","startTime":3899.878,"endTime":3905.762,"body":"I don't know if we have a ton to say on this."},{"speaker":"[Bryan]","startTime":3906.142,"endTime":3912.245,"body":"So the question is, would be great"},{"speaker":"[Bryan]","startTime":3906.142,"endTime":3912.245,"body":"to hear you and Erin discuss the way that you're"},{"speaker":"[Bryan]","startTime":3912.325,"endTime":3917.028,"body":"now wasting away, losing body weight,"},{"speaker":"[Bryan]","startTime":3912.325,"endTime":3917.028,"body":"but you're still stuffed with food, AKA you"},{"speaker":"[Bryan]","startTime":3917.048,"endTime":3922.371,"body":"don't have the traditional diet biofeedback."},{"speaker":"[Bryan]","startTime":3917.048,"endTime":3922.371,"body":"when that hasn't been the trend over the last"},{"speaker":"[Bryan]","startTime":3922.451,"endTime":3926.713,"body":"year that I've been focusing on cardio."},{"speaker":"[Bryan]","startTime":3922.451,"endTime":3926.713,"body":"So essentially what they're asking is like,"},{"speaker":"[Bryan]","startTime":3926.774,"endTime":3930.676,"body":"why in the last few months does it"},{"speaker":"[Bryan]","startTime":3926.774,"endTime":3930.676,"body":"seem like I'm losing body weight, even though"},{"speaker":"[Bryan]","startTime":3930.716,"endTime":3936.78,"body":"I'm eating so much food that I go to"},{"speaker":"[Bryan]","startTime":3930.716,"endTime":3936.78,"body":"bed full every night when this biofeedback"},{"speaker":"[Bryan]","startTime":3936.92,"endTime":3946.385,"body":"didn't seem to have this discorrelation,"},{"speaker":"[Bryan]","startTime":3936.92,"endTime":3946.385,"body":"discordance with like, with my body weight."},{"speaker":"[Bryan]","startTime":3946.81,"endTime":3951.992,"body":"earlier in my cardio adventures. And"},{"speaker":"[Bryan]","startTime":3946.81,"endTime":3951.992,"body":"so my thought is just that I'm doing so much"},{"speaker":"[Bryan]","startTime":3952.032,"endTime":3957.594,"body":"more cardio. And I think it's just"},{"speaker":"[Bryan]","startTime":3952.032,"endTime":3957.594,"body":"a short period of time that my body is in,"},{"speaker":"[Bryan]","startTime":3957.634,"endTime":3961.616,"body":"like you could call it a honeymoon"},{"speaker":"[Bryan]","startTime":3957.634,"endTime":3961.616,"body":"phase maybe. But I think it's just a matter"},{"speaker":"[Bryan]","startTime":3961.676,"endTime":3966.238,"body":"of a number of weeks before things"},{"speaker":"[Bryan]","startTime":3961.676,"endTime":3966.238,"body":"catch up and like I start feeling hungry if"},{"speaker":"[Bryan]","startTime":3966.298,"endTime":3971.68,"body":"I'm losing weight and I start not being"},{"speaker":"[Bryan]","startTime":3966.298,"endTime":3971.68,"body":"hungry if I'm gaining weight. So anyway, that's"},{"speaker":"[Bryan]","startTime":3971.74,"endTime":3973.381,"body":"my initial thought. Do you have anything"},{"speaker":"[Bryan]","startTime":3971.74,"endTime":3973.381,"body":"to add on that?"},{"speaker":"[Aaron Straker]","startTime":3974.454,"endTime":3980.657,"body":"I mean very minimally that's"},{"speaker":"[Aaron Straker]","startTime":3974.454,"endTime":3980.657,"body":"regulation, your body adapting to a new environment"},{"speaker":"[Aaron Straker]","startTime":3980.717,"endTime":3984.94,"body":"and it's not like it happens"},{"speaker":"[Aaron Straker]","startTime":3980.717,"endTime":3984.94,"body":"immediately. I do think you're in a honeymoon"},{"speaker":"[Aaron Straker]","startTime":3984.96,"endTime":3990.023,"body":"phase. I'm eating a lot, my"},{"speaker":"[Aaron Straker]","startTime":3984.96,"endTime":3990.023,"body":"cardio volume has gone up, I'm getting leaner,"},{"speaker":"[Aaron Straker]","startTime":3990.063,"endTime":3996.788,"body":"my body weight's dropping and"},{"speaker":"[Aaron Straker]","startTime":3990.063,"endTime":3996.788,"body":"the kind of auto-regulating systems of the"},{"speaker":"[Aaron Straker]","startTime":3996.828,"endTime":3998.849,"body":"body just haven't connected"},{"speaker":"[Aaron Straker]","startTime":3996.828,"endTime":3998.849,"body":"all the dots yet."},{"speaker":"[Bryan]","startTime":4002.006,"endTime":4006.409,"body":"When doing heavy barbell squats, where"},{"speaker":"[Bryan]","startTime":4002.006,"endTime":4006.409,"body":"do you put the safety arms so that the bar,"},{"speaker":"[Bryan]","startTime":4007.43,"endTime":4013.695,"body":"so the barbell barely touches at the"},{"speaker":"[Bryan]","startTime":4007.43,"endTime":4013.695,"body":"bottom or just below that? Um,"},{"speaker":"[Aaron Straker]","startTime":4012.566,"endTime":4012.846,"body":"you"},{"speaker":"[Bryan]","startTime":4013.715,"endTime":4014.216,"body":"just below."},{"speaker":"[Aaron Straker]","startTime":4014.147,"endTime":4014.407,"body":"want me to"},{"speaker":"[Bryan]","startTime":4014.396,"endTime":4014.776,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":4014.427,"endTime":4015.628,"body":"get just below"},{"speaker":"[Bryan]","startTime":4015.537,"endTime":4015.817,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":4015.928,"endTime":4016.468,"body":"just below"},{"speaker":"[Bryan]","startTime":4016.257,"endTime":4016.437,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":4016.508,"endTime":4021.852,"body":"because if the bar is touching"},{"speaker":"[Aaron Straker]","startTime":4016.508,"endTime":4021.852,"body":"at the bottom of your squat you are effectively"},{"speaker":"[Aaron Straker]","startTime":4022.112,"endTime":4030.477,"body":"unloading your quads glutes"},{"speaker":"[Aaron Straker]","startTime":4022.112,"endTime":4030.477,"body":"and body at the best possible position to have"},{"speaker":"[Aaron Straker]","startTime":4030.517,"endTime":4035.361,"body":"them loaded which is that bottom"},{"speaker":"[Aaron Straker]","startTime":4030.517,"endTime":4035.361,"body":"length into position so put it just below and"},{"speaker":"[Aaron Straker]","startTime":4035.481,"endTime":4040.836,"body":"honestly Practice failing a"},{"speaker":"[Aaron Straker]","startTime":4035.481,"endTime":4040.836,"body":"squat, right? And that could be with an empty"},{"speaker":"[Aaron Straker]","startTime":4040.876,"endTime":4045.518,"body":"bar and squat down and just"},{"speaker":"[Aaron Straker]","startTime":4040.876,"endTime":4045.518,"body":"feel what it feels like when you dump it off"},{"speaker":"[Aaron Straker]","startTime":4045.558,"endTime":4050.921,"body":"your back. I don't wanna bring"},{"speaker":"[Aaron Straker]","startTime":4045.558,"endTime":4050.921,"body":"this up, but there is some poor dude that fucking"},{"speaker":"[Aaron Straker]","startTime":4050.961,"endTime":4054.944,"body":"died here in Bali like a week"},{"speaker":"[Aaron Straker]","startTime":4050.961,"endTime":4054.944,"body":"ago squatting because he didn't know how to"},{"speaker":"[Aaron Straker]","startTime":4055.024,"endTime":4060.747,"body":"bail and literally killed himself."},{"speaker":"[Aaron Straker]","startTime":4055.024,"endTime":4060.747,"body":"Learn how to bail a back squat. Like if that's"},{"speaker":"[Aaron Straker]","startTime":4060.807,"endTime":4066.902,"body":"probably, I would say like"},{"speaker":"[Aaron Straker]","startTime":4060.807,"endTime":4066.902,"body":"the single biggest like redeeming. Skill learned"},{"speaker":"[Aaron Straker]","startTime":4066.942,"endTime":4071.624,"body":"through CrossFit is like you"},{"speaker":"[Aaron Straker]","startTime":4066.942,"endTime":4071.624,"body":"learn how to bail a back squat safely You know"},{"speaker":"[Aaron Straker]","startTime":4071.704,"endTime":4076.826,"body":"without a spotter and all these"},{"speaker":"[Aaron Straker]","startTime":4071.704,"endTime":4076.826,"body":"things set them low Learn how to bail and just"},{"speaker":"[Aaron Straker]","startTime":4076.946,"endTime":4082.169,"body":"get it off your back and get"},{"speaker":"[Aaron Straker]","startTime":4076.946,"endTime":4082.169,"body":"forward. It's very simple Practice it a couple"},{"speaker":"[Aaron Straker]","startTime":4082.209,"endTime":4083.669,"body":"times and you'll be perfectly"},{"speaker":"[Aaron Straker]","startTime":4082.209,"endTime":4083.669,"body":"fine"},{"speaker":"[Bryan]","startTime":4088.374,"endTime":4094.015,"body":"Two more questions to go here. How"},{"speaker":"[Bryan]","startTime":4088.374,"endTime":4094.015,"body":"do you calculate your zone two? I'm 31 years"},{"speaker":"[Bryan]","startTime":4094.135,"endTime":4100.077,"body":"old and using 60 to 70% of my max heart"},{"speaker":"[Bryan]","startTime":4094.135,"endTime":4100.077,"body":"rate seems a bit low, puts me at 113 to 132"},{"speaker":"[Bryan]","startTime":4101.057,"endTime":4108.8189999999995,"body":"beats per minute. Yeah, so we did an"},{"speaker":"[Bryan]","startTime":4101.057,"endTime":4108.8189999999995,"body":"entire episode on this. It was episode 106,"},{"speaker":"[Bryan]","startTime":4110.860000000001,"endTime":4117.522,"body":"I think. It was the zone two and zone"},{"speaker":"[Bryan]","startTime":4110.860000000001,"endTime":4117.522,"body":"five cardio episode. I would definitely go"},{"speaker":"[Bryan]","startTime":4117.562,"endTime":4122.425,"body":"back and listen to that episode, but"},{"speaker":"[Bryan]","startTime":4117.562,"endTime":4122.425,"body":"I do have some updated thoughts on it that"},{"speaker":"[Bryan]","startTime":4122.465,"endTime":4130.569,"body":"I'll address real quick. And so I think"},{"speaker":"[Bryan]","startTime":4122.465,"endTime":4130.569,"body":"60 to 70% is a good starting point for somebody"},{"speaker":"[Bryan]","startTime":4130.649,"endTime":4134.892,"body":"that is coming off the couch or has"},{"speaker":"[Bryan]","startTime":4130.649,"endTime":4134.892,"body":"just been a lifter, but has done zero aerobic"},{"speaker":"[Bryan]","startTime":4134.952,"endTime":4143.396,"body":"activity. But I think that you'll generally"},{"speaker":"[Bryan]","startTime":4134.952,"endTime":4143.396,"body":"find that number climbs based on RPE metrics"},{"speaker":"[Bryan]","startTime":4143.436,"endTime":4151.078,"body":"that I'll discuss here in a second."},{"speaker":"[Bryan]","startTime":4143.436,"endTime":4151.078,"body":"So. Um, I like now my, my primary way of prescribing"},{"speaker":"[Bryan]","startTime":4151.138,"endTime":4159.004,"body":"zone two is to say a 15 word sentence"},{"speaker":"[Bryan]","startTime":4151.138,"endTime":4159.004,"body":"that you've memorized when you're in the middle"},{"speaker":"[Bryan]","startTime":4159.044,"endTime":4164.729,"body":"of doing your zone two. And if you"},{"speaker":"[Bryan]","startTime":4159.044,"endTime":4164.729,"body":"can say that 15 word sentence at normal cadence"},{"speaker":"[Bryan]","startTime":4165.29,"endTime":4170.814,"body":"with one breath, so you're not having"},{"speaker":"[Bryan]","startTime":4165.29,"endTime":4170.814,"body":"to breathe in the middle of it. And most importantly,"},{"speaker":"[Bryan]","startTime":4171.214,"endTime":4175.69,"body":"you don't feel like you've gone into"},{"speaker":"[Bryan]","startTime":4171.214,"endTime":4175.69,"body":"a breathing deficit by saying it. So if you're"},{"speaker":"[Bryan]","startTime":4175.71,"endTime":4179.593,"body":"breathing at a normal cadence, you"},{"speaker":"[Bryan]","startTime":4175.71,"endTime":4179.593,"body":"say this 15 word sentence, and then you can"},{"speaker":"[Bryan]","startTime":4179.633,"endTime":4182.895,"body":"immediately just go back to breathing"},{"speaker":"[Bryan]","startTime":4179.633,"endTime":4182.895,"body":"at your normal cadence, and you're not like,"},{"speaker":"[Bryan]","startTime":4184.396,"endTime":4191.722,"body":"oh, where'd my air go type thing, then"},{"speaker":"[Bryan]","startTime":4184.396,"endTime":4191.722,"body":"you're probably in zone two. And so what I"},{"speaker":"[Bryan]","startTime":4191.762,"endTime":4199.308,"body":"find that correlates to for heart rate"},{"speaker":"[Bryan]","startTime":4191.762,"endTime":4199.308,"body":"for most people is that if you take 170 minus"},{"speaker":"[Bryan]","startTime":4199.328,"endTime":4205.467,"body":"your age, that's where I usually start"},{"speaker":"[Bryan]","startTime":4199.328,"endTime":4205.467,"body":"people. and that puts you between about 65"},{"speaker":"[Bryan]","startTime":4205.507,"endTime":4213.352,"body":"and 72% of your maximum heart rate."},{"speaker":"[Bryan]","startTime":4205.507,"endTime":4213.352,"body":"And then as you get better at it, you can probably"},{"speaker":"[Bryan]","startTime":4213.392,"endTime":4222.237,"body":"work up close to 180 minus age, and"},{"speaker":"[Bryan]","startTime":4213.392,"endTime":4222.237,"body":"that will put you closer to 75ish% of max heart"},{"speaker":"[Bryan]","startTime":4222.277,"endTime":4227.059,"body":"rate. Depending on the person, there's"},{"speaker":"[Bryan]","startTime":4222.277,"endTime":4227.059,"body":"obviously variation in there. But anything"},{"speaker":"[Bryan]","startTime":4227.079,"endTime":4232.138,"body":"above 75% of max heart rate, you're"},{"speaker":"[Bryan]","startTime":4227.079,"endTime":4232.138,"body":"definitely starting to trend into. more zone"},{"speaker":"[Bryan]","startTime":4232.178,"endTime":4240.504,"body":"three type realm. Phil Maffetone came"},{"speaker":"[Bryan]","startTime":4232.178,"endTime":4240.504,"body":"up with the formula 180 minus age, but when"},{"speaker":"[Bryan]","startTime":4240.544,"endTime":4246.007,"body":"he came up with that, it wasn't for"},{"speaker":"[Bryan]","startTime":4240.544,"endTime":4246.007,"body":"people to say, hey, you should do 180 minus"},{"speaker":"[Bryan]","startTime":4246.087,"endTime":4251.711,"body":"age and that is your zone two heart"},{"speaker":"[Bryan]","startTime":4246.087,"endTime":4251.711,"body":"rate. That was the peak of the zone. So he"},{"speaker":"[Bryan]","startTime":4251.731,"endTime":4252.232,"body":"was like, hey, take"},{"speaker":"[Aaron Straker]","startTime":4252.171,"endTime":4252.234,"body":"Mmm."},{"speaker":"[Bryan]","startTime":4252.252,"endTime":4256.847,"body":"180 minus your age and you should not"},{"speaker":"[Bryan]","startTime":4252.252,"endTime":4256.847,"body":"go above that. So all of your work in zone"},{"speaker":"[Bryan]","startTime":4256.887,"endTime":4261.571,"body":"two should be below that. And you can"},{"speaker":"[Bryan]","startTime":4256.887,"endTime":4261.571,"body":"vary whether it's like way below it, as like"},{"speaker":"[Bryan]","startTime":4261.591,"endTime":4265.995,"body":"an easier kind of more parasympathetic"},{"speaker":"[Bryan]","startTime":4261.591,"endTime":4265.995,"body":"ride, or maybe you're like pushing up against"},{"speaker":"[Bryan]","startTime":4266.015,"endTime":4270.819,"body":"that boundary and you want like to"},{"speaker":"[Bryan]","startTime":4266.015,"endTime":4270.819,"body":"work on a little bit higher in zone two threshold"},{"speaker":"[Bryan]","startTime":4270.859,"endTime":4277.244,"body":"work, but essentially using that 180"},{"speaker":"[Bryan]","startTime":4270.859,"endTime":4277.244,"body":"minus age as a boundary, not as an objective."},{"speaker":"[Bryan]","startTime":4278.085,"endTime":4281.868,"body":"And so I think a lot of people misinterpret"},{"speaker":"[Bryan]","startTime":4278.085,"endTime":4281.868,"body":"that, which I think they did from my first"},{"speaker":"[Bryan]","startTime":4281.908,"endTime":4287.469,"body":"podcast on this. where I said 180 minus"},{"speaker":"[Bryan]","startTime":4281.908,"endTime":4287.469,"body":"age, and I didn't specify that that's the top"},{"speaker":"[Bryan]","startTime":4287.509,"endTime":4290.773,"body":"boundary. That was more of like, I"},{"speaker":"[Bryan]","startTime":4287.509,"endTime":4290.773,"body":"think people perceived it as that's kind of"},{"speaker":"[Bryan]","startTime":4290.833,"endTime":4294.817,"body":"like the middle goal, and you could"},{"speaker":"[Bryan]","startTime":4290.833,"endTime":4294.817,"body":"be a little above or a little below. But I"},{"speaker":"[Bryan]","startTime":4294.857,"endTime":4297.76,"body":"think when you look at that as a top"},{"speaker":"[Bryan]","startTime":4294.857,"endTime":4297.76,"body":"boundary, that's a pretty good place to be."},{"speaker":"[Bryan]","startTime":4298.561,"endTime":4304.026,"body":"And then you kind of use the RPE method"},{"speaker":"[Bryan]","startTime":4298.561,"endTime":4304.026,"body":"to stay below 180 minus age in whatever capacity"},{"speaker":"[Bryan]","startTime":4304.046,"endTime":4306.429,"body":"makes sense for you. Yeah."},{"speaker":"[Aaron Straker]","startTime":4308.74,"endTime":4308.924,"body":"set."},{"speaker":"[Bryan]","startTime":4309.59,"endTime":4313.641,"body":"Cool. And then the last question is"},{"speaker":"[Bryan]","startTime":4309.59,"endTime":4313.641,"body":"thoughts on training five times a week, all"},{"speaker":"[Bryan]","startTime":4313.681,"endTime":4317.972,"body":"in a row, and then two days off versus"},{"speaker":"[Bryan]","startTime":4313.681,"endTime":4317.972,"body":"two to three days on with one day off and then"},{"speaker":"[Bryan]","startTime":4318.012,"endTime":4318.313,"body":"repeat."},{"speaker":"[Aaron Straker]","startTime":4319.922,"endTime":4324.687,"body":"If you're following the traditional"},{"speaker":"[Aaron Straker]","startTime":4319.922,"endTime":4324.687,"body":"bro split, I think that works. Any kind of"},{"speaker":"[Aaron Straker]","startTime":4324.787,"endTime":4331.013,"body":"split off of that, I think"},{"speaker":"[Aaron Straker]","startTime":4324.787,"endTime":4331.013,"body":"you will be sacrificing recovery time between"},{"speaker":"[Aaron Straker]","startTime":4331.173,"endTime":4336.719,"body":"repeated training bouts. I"},{"speaker":"[Aaron Straker]","startTime":4331.173,"endTime":4336.719,"body":"would say nine times out of 10, I don't have"},{"speaker":"[Aaron Straker]","startTime":4336.759,"endTime":4338.261,"body":"people go five days straight."},{"speaker":"[Bryan]","startTime":4340.11,"endTime":4344.754,"body":"Yeah, I agree with that. I mean, if"},{"speaker":"[Bryan]","startTime":4340.11,"endTime":4344.754,"body":"you're like heading out on a vacation and you"},{"speaker":"[Bryan]","startTime":4345.094,"endTime":4349.018,"body":"can get five days in like do five in"},{"speaker":"[Bryan]","startTime":4345.094,"endTime":4349.018,"body":"a row and then you know, take vacation and"},{"speaker":"[Bryan]","startTime":4349.058,"endTime":4354.604,"body":"recover. But if you're in a repeating"},{"speaker":"[Bryan]","startTime":4349.058,"endTime":4354.604,"body":"week sequence of micro cycles and you're like,"},{"speaker":"[Bryan]","startTime":4354.624,"endTime":4359.749,"body":"Hey, I could train Monday through Friday,"},{"speaker":"[Bryan]","startTime":4354.624,"endTime":4359.749,"body":"but it's like upper lower, upper lower, upper"},{"speaker":"[Bryan]","startTime":4359.829,"endTime":4363.939,"body":"or something. Like, I don't know, to"},{"speaker":"[Bryan]","startTime":4359.829,"endTime":4363.939,"body":"me that seems like you'd be much more benefited"},{"speaker":"[Bryan]","startTime":4363.979,"endTime":4368.282,"body":"by having like some rest day in there"},{"speaker":"[Bryan]","startTime":4363.979,"endTime":4368.282,"body":"somewhere. But yeah, great point by Aaron that"},{"speaker":"[Bryan]","startTime":4368.302,"endTime":4372.224,"body":"if you're doing a bro split type program,"},{"speaker":"[Bryan]","startTime":4368.302,"endTime":4372.224,"body":"it probably doesn't matter. If you're going"},{"speaker":"[Bryan]","startTime":4372.264,"endTime":4376.647,"body":"on a vacation for a week and you do"},{"speaker":"[Bryan]","startTime":4372.264,"endTime":4376.647,"body":"it once, it probably doesn't matter. But you"},{"speaker":"[Bryan]","startTime":4376.667,"endTime":4380.169,"body":"know, if you're writing a program long"},{"speaker":"[Bryan]","startTime":4376.667,"endTime":4380.169,"body":"term, you probably want to have a mid day rest"},{"speaker":"[Bryan]","startTime":4380.209,"endTime":4381.769,"body":"day in there unless it's a bro split."},{"speaker":"[Aaron Straker]","startTime":4382.802,"endTime":4386.203,"body":"Yep, very, very well said."},{"speaker":"[Bryan]","startTime":4384.906,"endTime":4386.185,"body":"Cool, cry got them all."},{"speaker":"[Aaron Straker]","startTime":4386.223,"endTime":4389.585,"body":"All right, guys, yep, we got"},{"speaker":"[Aaron Straker]","startTime":4386.223,"endTime":4389.585,"body":"through them all. As always, thank you guys"},{"speaker":"[Aaron Straker]","startTime":4389.605,"endTime":4392.466,"body":"for submitting questions. I"},{"speaker":"[Aaron Straker]","startTime":4389.605,"endTime":4392.466,"body":"feel like we're getting some really, really"},{"speaker":"[Aaron Straker]","startTime":4392.486,"endTime":4396.628,"body":"cool ones, which is always"},{"speaker":"[Aaron Straker]","startTime":4392.486,"endTime":4396.628,"body":"really, really fun. The last thing, next week"},{"speaker":"[Aaron Straker]","startTime":4396.708,"endTime":4400.389,"body":"on Eat, Train, and Prosper,"},{"speaker":"[Aaron Straker]","startTime":4396.708,"endTime":4400.389,"body":"we will have Brandon Kempter as a guest, and"},{"speaker":"[Aaron Straker]","startTime":4400.41,"endTime":4404.111,"body":"that will be a very, very cool"},{"speaker":"[Aaron Straker]","startTime":4400.41,"endTime":4404.111,"body":"episode. And we will talk to you next week."}]}