{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":28.362000000000002,"endTime":32.043,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":28.362000000000002,"endTime":32.043,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":32.163,"endTime":37.245,"body":"Prosper. Today, Brian and I"},{"speaker":"[Aaron Straker]","startTime":32.163,"endTime":37.245,"body":"are joined by Brandon Kempter. Brandon is a"},{"speaker":"[Aaron Straker]","startTime":37.325,"endTime":42.107,"body":"natural bodybuilding athlete"},{"speaker":"[Aaron Straker]","startTime":37.325,"endTime":42.107,"body":"and coach, and we're going to get into both"},{"speaker":"[Aaron Straker]","startTime":42.387,"endTime":46.728,"body":"sides of this. Brandon, can"},{"speaker":"[Aaron Straker]","startTime":42.387,"endTime":46.728,"body":"you give our guests, or our listeners, I should"},{"speaker":"[Aaron Straker]","startTime":46.748000000000005,"endTime":49.649,"body":"say, a little bit of an introduction"},{"speaker":"[Aaron Straker]","startTime":46.748000000000005,"endTime":49.649,"body":"on yourself, please?"},{"speaker":"[BK]","startTime":50.775,"endTime":54.956,"body":"Absolutely. As a start, thank you very"},{"speaker":"[BK]","startTime":50.775,"endTime":54.956,"body":"much guys for having me on. Never pass up the"},{"speaker":"[BK]","startTime":54.976,"endTime":59.697,"body":"opportunity to talk all things exercise,"},{"speaker":"[BK]","startTime":54.976,"endTime":59.697,"body":"nutrition, science, specifically on the bodybuilding"},{"speaker":"[BK]","startTime":59.737,"endTime":65.439,"body":"side. But as a bit of background, I am,"},{"speaker":"[BK]","startTime":59.737,"endTime":65.439,"body":"well, these days I would say I'm first coach,"},{"speaker":"[BK]","startTime":65.759,"endTime":71.801,"body":"second athlete, but obviously if we look"},{"speaker":"[BK]","startTime":65.759,"endTime":71.801,"body":"at things from a historical perspective, I"},{"speaker":"[BK]","startTime":71.821,"endTime":78.18299999999999,"body":"was first athlete, then coach. And, you"},{"speaker":"[BK]","startTime":71.821,"endTime":78.18299999999999,"body":"know, my background started within drug. drug-free"},{"speaker":"[BK]","startTime":78.203,"endTime":83.107,"body":"bodybuilding at 19 years of age. When"},{"speaker":"[BK]","startTime":78.203,"endTime":83.107,"body":"I first donned the tan, stepped under the stage"},{"speaker":"[BK]","startTime":83.14699999999999,"endTime":86.21000000000001,"body":"lights, changed my life forever. And then"},{"speaker":"[BK]","startTime":83.14699999999999,"endTime":86.21000000000001,"body":"since then I've had the opportunity to change"},{"speaker":"[BK]","startTime":87.03,"endTime":92.435,"body":"a whole lot of others. Life on the bodybuilding"},{"speaker":"[BK]","startTime":87.03,"endTime":92.435,"body":"front over the past decade. It's crazy to say"},{"speaker":"[BK]","startTime":92.455,"endTime":96.718,"body":"that. It's been a decade in the industry,"},{"speaker":"[BK]","startTime":92.455,"endTime":96.718,"body":"over a decade in fact, at this time."},{"speaker":"[Aaron Straker]","startTime":100.719,"endTime":104.386,"body":"Cool, so we're obviously going"},{"speaker":"[Aaron Straker]","startTime":100.719,"endTime":104.386,"body":"to unpack this, or unpack all that, but before"},{"speaker":"[Aaron Straker]","startTime":104.406,"endTime":108.013,"body":"we jump into the bulk of the"},{"speaker":"[Aaron Straker]","startTime":104.406,"endTime":108.013,"body":"episode, as always, Brian, what updates do"},{"speaker":"[Aaron Straker]","startTime":108.053,"endTime":109.496,"body":"you have for us this week?"},{"speaker":"[Bryan]","startTime":110.125,"endTime":113.31,"body":"Yeah, I just have some quick ones."},{"speaker":"[Bryan]","startTime":110.125,"endTime":113.31,"body":"I don't want to take our guest time here, but"},{"speaker":"[Bryan]","startTime":114.332,"endTime":118.9,"body":"I am very aware of Brandon. I actually"},{"speaker":"[Bryan]","startTime":114.332,"endTime":118.9,"body":"listened to a couple of podcasts with Brandon"},{"speaker":"[Bryan]","startTime":119.24,"endTime":124.274,"body":"when I first was getting into call"},{"speaker":"[Bryan]","startTime":119.24,"endTime":124.274,"body":"it the evidence-based space or whatever you"},{"speaker":"[Bryan]","startTime":124.294,"endTime":128.397,"body":"want to call it, maybe like six years"},{"speaker":"[Bryan]","startTime":124.294,"endTime":128.397,"body":"ago. And I remember one popping up and it was"},{"speaker":"[Bryan]","startTime":128.417,"endTime":132.821,"body":"like this new phenom, this young guy"},{"speaker":"[Bryan]","startTime":128.417,"endTime":132.821,"body":"out of Australia. And I don't remember what"},{"speaker":"[Bryan]","startTime":133.261,"endTime":137.485,"body":"the avenue was, but I remember listening"},{"speaker":"[Bryan]","startTime":133.261,"endTime":137.485,"body":"to it. And it's cool that it's all now, you"},{"speaker":"[Bryan]","startTime":137.505,"endTime":141.02800000000002,"body":"know, six years later kind of come"},{"speaker":"[Bryan]","startTime":137.505,"endTime":141.02800000000002,"body":"in full circle and having you on. So, I'm excited"},{"speaker":"[Bryan]","startTime":141.048,"endTime":147.798,"body":"for this conversation too. But first,"},{"speaker":"[Bryan]","startTime":141.048,"endTime":147.798,"body":"I was traveling this last... End of last week,"},{"speaker":"[Bryan]","startTime":147.958,"endTime":152.284,"body":"I left Thursday morning pretty early,"},{"speaker":"[Bryan]","startTime":147.958,"endTime":152.284,"body":"so I didn't actually get to train at all Thursday,"},{"speaker":"[Bryan]","startTime":152.324,"endTime":157.349,"body":"Friday, Saturday, or Sunday. I was"},{"speaker":"[Bryan]","startTime":152.324,"endTime":157.349,"body":"hoping. that during my travels I'd at least"},{"speaker":"[Bryan]","startTime":157.389,"endTime":161.971,"body":"get some cardio in, like borrow my"},{"speaker":"[Bryan]","startTime":157.389,"endTime":161.971,"body":"brother's bike or hit a session with Anders"},{"speaker":"[Bryan]","startTime":162.031,"endTime":166.413,"body":"or something like that. But literally"},{"speaker":"[Bryan]","startTime":162.031,"endTime":166.413,"body":"nothing. I don't think my heart rate got above"},{"speaker":"[Bryan]","startTime":166.453,"endTime":171.816,"body":"like 110 for four straight days, which"},{"speaker":"[Bryan]","startTime":166.453,"endTime":171.816,"body":"is very abnormal for me and the way that I"},{"speaker":"[Bryan]","startTime":171.876,"endTime":176.658,"body":"tend to work out one or two times a"},{"speaker":"[Bryan]","startTime":171.876,"endTime":176.658,"body":"day depending on combining cardio and training"},{"speaker":"[Bryan]","startTime":176.698,"endTime":183.361,"body":"and things like that. But it actually"},{"speaker":"[Bryan]","startTime":176.698,"endTime":183.361,"body":"felt good. I didn't have a ton of anxiety that"},{"speaker":"[Bryan]","startTime":183.421,"endTime":186.823,"body":"I thought about, you know, like, oh"},{"speaker":"[Bryan]","startTime":183.421,"endTime":186.823,"body":"no, I'm not training. This is gonna be awful."},{"speaker":"[Bryan]","startTime":187.364,"endTime":191.907,"body":"I didn't have a lot of mental lethargy,"},{"speaker":"[Bryan]","startTime":187.364,"endTime":191.907,"body":"which I also thought also thought would come"},{"speaker":"[Bryan]","startTime":192.007,"endTime":192.807,"body":"from time off"},{"speaker":"[BK]","startTime":193.82,"endTime":194.006,"body":"Hmm."},{"speaker":"[Bryan]","startTime":193.908,"endTime":198.191,"body":"just really felt good and awesome to"},{"speaker":"[Bryan]","startTime":193.908,"endTime":198.191,"body":"connect with my brother meet his kid and Anders"},{"speaker":"[Bryan]","startTime":198.311,"endTime":205.276,"body":"and meet his kids and Then came back"},{"speaker":"[Bryan]","startTime":198.311,"endTime":205.276,"body":"and got a really solid lift and bike in yesterday"},{"speaker":"[Bryan]","startTime":205.336,"endTime":208.918,"body":"and both went really well So I guess"},{"speaker":"[Bryan]","startTime":205.336,"endTime":208.918,"body":"it just goes to show you that there really"},{"speaker":"[Bryan]","startTime":208.978,"endTime":215.683,"body":"is, you know benefit to time off. So"},{"speaker":"[Bryan]","startTime":208.978,"endTime":215.683,"body":"That's really all I got on my updates and okay"},{"speaker":"[Bryan]","startTime":215.944,"endTime":218.497,"body":"over to you, Straker. We'll have more"},{"speaker":"[Bryan]","startTime":215.944,"endTime":218.497,"body":"to talk about next week, I'm sure."},{"speaker":"[Aaron Straker]","startTime":219.434,"endTime":222.195,"body":"Yeah, I'll keep mine short"},{"speaker":"[Aaron Straker]","startTime":219.434,"endTime":222.195,"body":"as well. So the biggest one that people are"},{"speaker":"[Aaron Straker]","startTime":222.215,"endTime":226.177,"body":"probably interested in, both"},{"speaker":"[Aaron Straker]","startTime":222.215,"endTime":226.177,"body":"of the kittens are home from their like two"},{"speaker":"[Aaron Straker]","startTime":226.217,"endTime":230.339,"body":"week vacation. That's a shitty"},{"speaker":"[Aaron Straker]","startTime":226.217,"endTime":230.339,"body":"joke, it was not vacation, at the hospital."},{"speaker":"[Aaron Straker]","startTime":231.379,"endTime":236.742,"body":"And today was the first day"},{"speaker":"[Aaron Straker]","startTime":231.379,"endTime":236.742,"body":"that we swapped to an oral medication instead"},{"speaker":"[Aaron Straker]","startTime":236.762,"endTime":242.244,"body":"of the injections that they"},{"speaker":"[Aaron Straker]","startTime":236.762,"endTime":242.244,"body":"had been receiving. And a really quick aside,"},{"speaker":"[Aaron Straker]","startTime":242.284,"endTime":246.686,"body":"when we knew that there would"},{"speaker":"[Aaron Straker]","startTime":242.284,"endTime":246.686,"body":"be a kind of a little bit of a cover"},{"speaker":"[BK]","startTime":246.387,"endTime":246.743,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":246.726,"endTime":250.168,"body":"period where we would have"},{"speaker":"[Aaron Straker]","startTime":246.726,"endTime":250.168,"body":"to do the injections, at home and we were like,"},{"speaker":"[Aaron Straker]","startTime":250.268,"endTime":253.688,"body":"oh, well, you know, we'll do"},{"speaker":"[Aaron Straker]","startTime":250.268,"endTime":253.688,"body":"them sort of thing. We'll figure it out. And"},{"speaker":"[Aaron Straker]","startTime":253.728,"endTime":257.349,"body":"after watching the vet do it"},{"speaker":"[Aaron Straker]","startTime":253.728,"endTime":257.349,"body":"yesterday, I was like, there's no fucking way"},{"speaker":"[Aaron Straker]","startTime":257.389,"endTime":260.78999999999996,"body":"I was going to be able to do"},{"speaker":"[Aaron Straker]","startTime":257.389,"endTime":260.78999999999996,"body":"that. Like, I like that I had confidence. But"},{"speaker":"[Aaron Straker]","startTime":260.97,"endTime":264.111,"body":"after watching it, I was like,"},{"speaker":"[Aaron Straker]","startTime":260.97,"endTime":264.111,"body":"there's absolutely no way I could have done"},{"speaker":"[Aaron Straker]","startTime":264.151,"endTime":269.512,"body":"that to someone else. So oral"},{"speaker":"[Aaron Straker]","startTime":264.151,"endTime":269.512,"body":"medication, not quite out of the woods. They"},{"speaker":"[Aaron Straker]","startTime":269.53200000000004,"endTime":273.573,"body":"will still need to be on this"},{"speaker":"[Aaron Straker]","startTime":269.53200000000004,"endTime":273.573,"body":"oral medication for literally like 75 more"},{"speaker":"[Aaron Straker]","startTime":273.613,"endTime":276.053,"body":"days. But both are doing better."},{"speaker":"[BK]","startTime":276.019,"endTime":276.222,"body":"Cheers."},{"speaker":"[Aaron Straker]","startTime":278.23400000000004,"endTime":282.318,"body":"So hopefully in like three"},{"speaker":"[Aaron Straker]","startTime":278.23400000000004,"endTime":282.318,"body":"months we'll have normal healthy kittens. But"},{"speaker":"[Bryan]","startTime":282.773,"endTime":282.955,"body":"Good"},{"speaker":"[Aaron Straker]","startTime":282.838,"endTime":283.279,"body":"TBD"},{"speaker":"[Bryan]","startTime":282.995,"endTime":283.278,"body":"news."},{"speaker":"[Aaron Straker]","startTime":283.819,"endTime":284.22,"body":"on that one."},{"speaker":"[Bryan]","startTime":284.813,"endTime":285.035,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":285.02,"endTime":285.421,"body":"And then the other"},{"speaker":"[BK]","startTime":285.371,"endTime":285.511,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":285.481,"endTime":285.561,"body":"one."},{"speaker":"[BK]","startTime":285.551,"endTime":288.295,"body":"the crown, sorry."},{"speaker":"[Aaron Straker]","startTime":288.307,"endTime":288.41,"body":"Now"},{"speaker":"[BK]","startTime":288.315,"endTime":288.496,"body":"I'll just"},{"speaker":"[Aaron Straker]","startTime":288.452,"endTime":288.493,"body":"go"},{"speaker":"[BK]","startTime":288.516,"endTime":288.616,"body":"say"},{"speaker":"[Aaron Straker]","startTime":288.555,"endTime":288.658,"body":"ahead."},{"speaker":"[BK]","startTime":288.636,"endTime":294.364,"body":"the crown for the most interesting week"},{"speaker":"[BK]","startTime":288.636,"endTime":294.364,"body":"certainly goes to you, Aaron. It's been quite"},{"speaker":"[BK]","startTime":294.404,"endTime":295.806,"body":"eventful for you. Ha ha ha."},{"speaker":"[Aaron Straker]","startTime":295.956,"endTime":301.003,"body":"It really, really has, yeah."},{"speaker":"[Aaron Straker]","startTime":295.956,"endTime":301.003,"body":"And then Fat Loss Camp is progressing nicely."},{"speaker":"[Aaron Straker]","startTime":301.784,"endTime":306.69,"body":"I will say, oddly enough, the"},{"speaker":"[Aaron Straker]","startTime":301.784,"endTime":306.69,"body":"sauna is probably the most difficult part of"},{"speaker":"[Aaron Straker]","startTime":306.75,"endTime":311.867,"body":"it. 15 minutes in the sauna"},{"speaker":"[Aaron Straker]","startTime":306.75,"endTime":311.867,"body":"has like... I don't know why it's like really"},{"speaker":"[Aaron Straker]","startTime":311.907,"endTime":315.188,"body":"like the last like four or"},{"speaker":"[Aaron Straker]","startTime":311.907,"endTime":315.188,"body":"five minutes I'm like I want to get out so"},{"speaker":"[Aaron Straker]","startTime":315.208,"endTime":319.731,"body":"bad and it's really challenging"},{"speaker":"[Aaron Straker]","startTime":315.208,"endTime":319.731,"body":"But I keep telling myself like I'm gonna reach"},{"speaker":"[Aaron Straker]","startTime":319.771,"endTime":324.393,"body":"that like adaptation point"},{"speaker":"[Aaron Straker]","startTime":319.771,"endTime":324.393,"body":"very soon, but it hasn't quite happened yet"},{"speaker":"[Bryan]","startTime":325.333,"endTime":330.435,"body":"You'll be up to 30 to 40 minutes in"},{"speaker":"[Bryan]","startTime":325.333,"endTime":330.435,"body":"no time, bro. Hey,"},{"speaker":"[Aaron Straker]","startTime":329.412,"endTime":329.573,"body":"No way."},{"speaker":"[Bryan]","startTime":331.035,"endTime":331.695,"body":"Peter Attia"},{"speaker":"[BK]","startTime":331.521,"endTime":331.984,"body":"And I believe..."},{"speaker":"[Bryan]","startTime":331.715,"endTime":336.237,"body":"talks about it like at night before"},{"speaker":"[Bryan]","startTime":331.715,"endTime":336.237,"body":"bed. He and his wife do like a 30 to 40 minute"},{"speaker":"[Bryan]","startTime":336.257,"endTime":340.179,"body":"sauna as a way to like heat up and"},{"speaker":"[Bryan]","startTime":336.257,"endTime":340.179,"body":"then let the body kind of like naturally cool"},{"speaker":"[Bryan]","startTime":340.219,"endTime":343.7,"body":"itself before sleeping. And he like"},{"speaker":"[Bryan]","startTime":340.219,"endTime":343.7,"body":"attests to it super hard."},{"speaker":"[Aaron Straker]","startTime":344.454,"endTime":348.776,"body":"I think it has to be relative"},{"speaker":"[Aaron Straker]","startTime":344.454,"endTime":348.776,"body":"to the temperature because every gym here has"},{"speaker":"[Aaron Straker]","startTime":348.896,"endTime":352.257,"body":"one and some of them are like,"},{"speaker":"[Aaron Straker]","startTime":348.896,"endTime":352.257,"body":"oh, you get a little sweaty, but the one at"},{"speaker":"[Aaron Straker]","startTime":352.297,"endTime":355.879,"body":"Body Factory, it's disgustingly"},{"speaker":"[Aaron Straker]","startTime":352.297,"endTime":355.879,"body":"hot. And"},{"speaker":"[BK]","startTime":356.199,"endTime":356.363,"body":"this."},{"speaker":"[Aaron Straker]","startTime":356.319,"endTime":358.88,"body":"there is a gauge in there."},{"speaker":"[Aaron Straker]","startTime":356.319,"endTime":358.88,"body":"I should actually look and see what it's at,"},{"speaker":"[Aaron Straker]","startTime":358.9,"endTime":361.561,"body":"but it is challenging for 15"},{"speaker":"[Aaron Straker]","startTime":358.9,"endTime":361.561,"body":"minutes for sure."},{"speaker":"[BK]","startTime":363.155,"endTime":366.577,"body":"There's also a difference between the"},{"speaker":"[BK]","startTime":363.155,"endTime":366.577,"body":"Finnish sauna and infrared. So if"},{"speaker":"[Bryan]","startTime":366.547,"endTime":366.814,"body":"Mm-hmm."},{"speaker":"[BK]","startTime":366.597,"endTime":371.662,"body":"you go to Obsidian, where Aaron has trained"},{"speaker":"[BK]","startTime":366.597,"endTime":371.662,"body":"in the past as well, that's the infrared, which"},{"speaker":"[BK]","startTime":371.702,"endTime":376.906,"body":"is rough, but definitely not as challenging"},{"speaker":"[BK]","startTime":371.702,"endTime":376.906,"body":"as the Finnish sauna. With that steam, the"},{"speaker":"[BK]","startTime":376.926,"endTime":382.591,"body":"air density gets so much lower. It's just"},{"speaker":"[BK]","startTime":376.926,"endTime":382.591,"body":"so much more challenging to breathe. I've been"},{"speaker":"[BK]","startTime":382.611,"endTime":386.295,"body":"to the exact one that Aaron's referring"},{"speaker":"[BK]","startTime":382.611,"endTime":386.295,"body":"to, and I'd be lucky to get five minutes. I"},{"speaker":"[BK]","startTime":386.315,"endTime":389.657,"body":"just am so unacclimated to that sort of"},{"speaker":"[BK]","startTime":386.315,"endTime":389.657,"body":"temperature. It's just not giving out of here."},{"speaker":"[BK]","startTime":389.677,"endTime":389.958,"body":"Let's go."},{"speaker":"[Aaron Straker]","startTime":391.73,"endTime":396.285,"body":"Yeah. Before we jump in, Brandon,"},{"speaker":"[Aaron Straker]","startTime":391.73,"endTime":396.285,"body":"any updates from you on the past seven days"},{"speaker":"[Aaron Straker]","startTime":396.325,"endTime":397.068,"body":"or so? What's new with you?"},{"speaker":"[BK]","startTime":398.523,"endTime":403.304,"body":"Well, I wouldn't say much is new in that"},{"speaker":"[BK]","startTime":398.523,"endTime":403.304,"body":"my life really evolves around training and"},{"speaker":"[BK]","startTime":403.344,"endTime":407.546,"body":"coaching, my two biggest sort of joys"},{"speaker":"[BK]","startTime":403.344,"endTime":407.546,"body":"in life. But I suppose on a personal front,"},{"speaker":"[BK]","startTime":408.287,"endTime":414.469,"body":"I have recently moved into our new house"},{"speaker":"[BK]","startTime":408.287,"endTime":414.469,"body":"in Bali which has been quite the adventure"},{"speaker":"[BK]","startTime":415.409,"endTime":420.632,"body":"in that it was completely empty. So I've"},{"speaker":"[BK]","startTime":415.409,"endTime":420.632,"body":"been sourcing, well, our desks, et cetera."},{"speaker":"[BK]","startTime":421.092,"endTime":423.653,"body":"And that's probably the biggest personal"},{"speaker":"[BK]","startTime":421.092,"endTime":423.653,"body":"update. Outside of that, training's been going"},{"speaker":"[BK]","startTime":423.673,"endTime":428.948,"body":"quite well. Recently come off a short"},{"speaker":"[BK]","startTime":423.673,"endTime":428.948,"body":"four-day static deload. which is quite abnormal"},{"speaker":"[BK]","startTime":428.968,"endTime":433.453,"body":"for me in that I don't often implement"},{"speaker":"[BK]","startTime":428.968,"endTime":433.453,"body":"a static deload, i.e. doing nothing. I struggle"},{"speaker":"[BK]","startTime":433.473,"endTime":437.798,"body":"to do nothing to be fair. I have an addiction"},{"speaker":"[BK]","startTime":433.473,"endTime":437.798,"body":"to the suck as you guys can relate, but it"},{"speaker":"[BK]","startTime":437.818,"endTime":442.563,"body":"has proved wildly effective in mitigating"},{"speaker":"[BK]","startTime":437.818,"endTime":442.563,"body":"accumulated fatigue and it's allowed for a"},{"speaker":"[BK]","startTime":442.583,"endTime":448.45,"body":"very productive commencement to this mezzocycle."},{"speaker":"[BK]","startTime":442.583,"endTime":448.45,"body":"So all is well on that front also."},{"speaker":"[Aaron Straker]","startTime":451.19,"endTime":455.331,"body":"And I think this is a really,"},{"speaker":"[Aaron Straker]","startTime":451.19,"endTime":455.331,"body":"really good kind of aside into the first question"},{"speaker":"[Aaron Straker]","startTime":455.351,"endTime":458.973,"body":"that we have. And kind of like"},{"speaker":"[Aaron Straker]","startTime":455.351,"endTime":458.973,"body":"we briefly alluded to, we're going to cover"},{"speaker":"[Aaron Straker]","startTime":459.013,"endTime":462.775,"body":"kind of the athlete side of"},{"speaker":"[Aaron Straker]","startTime":459.013,"endTime":462.775,"body":"Brandon kind of first. And I'm sure there will"},{"speaker":"[Aaron Straker]","startTime":462.795,"endTime":466.056,"body":"be some kind of coaching banter"},{"speaker":"[Aaron Straker]","startTime":462.795,"endTime":466.056,"body":"that naturally progresses from that. And then"},{"speaker":"[Aaron Straker]","startTime":466.076,"endTime":471.079,"body":"we'll wrap the episode up with"},{"speaker":"[Aaron Straker]","startTime":466.076,"endTime":471.079,"body":"some coaching questions. So the first question"},{"speaker":"[Aaron Straker]","startTime":471.139,"endTime":475.501,"body":"I have is with, just to kind"},{"speaker":"[Aaron Straker]","startTime":471.139,"endTime":475.501,"body":"of, I guess, give some information for the"},{"speaker":"[Aaron Straker]","startTime":475.541,"endTime":478.502,"body":"listeners, you're currently"},{"speaker":"[Aaron Straker]","startTime":475.541,"endTime":478.502,"body":"in off season. And"},{"speaker":"[BK]","startTime":478.491,"endTime":478.852,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":479.123,"endTime":484.926,"body":"I'll back up a little bit."},{"speaker":"[Aaron Straker]","startTime":479.123,"endTime":484.926,"body":"I was most interested to talk with you about"},{"speaker":"[Aaron Straker]","startTime":485.106,"endTime":491.47,"body":"is also a little bit more backstory."},{"speaker":"[Aaron Straker]","startTime":485.106,"endTime":491.47,"body":"Brandon and I have met in IRL and one thing"},{"speaker":"[Aaron Straker]","startTime":491.49,"endTime":497.414,"body":"that was immediately obvious"},{"speaker":"[Aaron Straker]","startTime":491.49,"endTime":497.414,"body":"to me is Brandon is an absolute unit, right?"},{"speaker":"[Aaron Straker]","startTime":497.675,"endTime":502.858,"body":"And it's not often that you"},{"speaker":"[Aaron Straker]","startTime":497.675,"endTime":502.858,"body":"see a physique like Brandon's, especially naturally,"},{"speaker":"[Aaron Straker]","startTime":503.258,"endTime":508.422,"body":"just the sheer size of him,"},{"speaker":"[Aaron Straker]","startTime":503.258,"endTime":508.422,"body":"right? And I'm, I mean, fortunate, unfortunate,"},{"speaker":"[Aaron Straker]","startTime":508.442,"endTime":512.524,"body":"whatever you want to say. Like,"},{"speaker":"[Aaron Straker]","startTime":508.442,"endTime":512.524,"body":"I'm a when I trained with Brandon I was like,"},{"speaker":"[Aaron Straker]","startTime":512.905,"endTime":519.669,"body":"Brandon is noticeably larger"},{"speaker":"[Aaron Straker]","startTime":512.905,"endTime":519.669,"body":"than me and it was quite wild. So I was very"},{"speaker":"[Aaron Straker]","startTime":519.989,"endTime":524.472,"body":"interested to have like this"},{"speaker":"[Aaron Straker]","startTime":519.989,"endTime":524.472,"body":"conversation around it because I the opportunity"},{"speaker":"[Aaron Straker]","startTime":524.492,"endTime":531.217,"body":"to speak to guys like you I"},{"speaker":"[Aaron Straker]","startTime":524.492,"endTime":531.217,"body":"think who really are very well spoken have"},{"speaker":"[Aaron Straker]","startTime":531.3969999999999,"endTime":535.14,"body":"obviously very tremendous amount"},{"speaker":"[Aaron Straker]","startTime":531.3969999999999,"endTime":535.14,"body":"of experience in the game coaching but then"},{"speaker":"[Aaron Straker]","startTime":535.24,"endTime":537.181,"body":"also walk that walk themselves"},{"speaker":"[Aaron Straker]","startTime":535.24,"endTime":537.181,"body":"and"},{"speaker":"[BK]","startTime":537.287,"endTime":537.347,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":537.321,"endTime":541.524,"body":"are at like a peak physique"},{"speaker":"[Aaron Straker]","startTime":537.321,"endTime":541.524,"body":"themselves the opportunity or of people that"},{"speaker":"[Aaron Straker]","startTime":541.544,"endTime":545.77,"body":"are doing that just isn't that"},{"speaker":"[Aaron Straker]","startTime":541.544,"endTime":545.77,"body":"great. So obviously the opportunity for us"},{"speaker":"[Aaron Straker]","startTime":545.83,"endTime":550.817,"body":"is very ripe and we're grateful"},{"speaker":"[Aaron Straker]","startTime":545.83,"endTime":550.817,"body":"for that. But now getting into the question."},{"speaker":"[Bryan]","startTime":551.385,"endTime":554.853,"body":"Hold on, wait, can we tell the listeners"},{"speaker":"[Bryan]","startTime":551.385,"endTime":554.853,"body":"how big Brandon actually is?"},{"speaker":"[Aaron Straker]","startTime":555.279,"endTime":557.216,"body":"Oh yeah, of course, like let's"},{"speaker":"[Aaron Straker]","startTime":555.279,"endTime":557.216,"body":"do it."},{"speaker":"[BK]","startTime":557.167,"endTime":564.091,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":557.256,"endTime":557.377,"body":"So."},{"speaker":"[Bryan]","startTime":559.937,"endTime":560.117,"body":"Because"},{"speaker":"[Aaron Straker]","startTime":559.966,"endTime":560.246,"body":"Go ahead,"},{"speaker":"[Bryan]","startTime":560.137,"endTime":560.337,"body":"if he's"},{"speaker":"[Aaron Straker]","startTime":560.266,"endTime":560.587,"body":"Brandon."},{"speaker":"[Bryan]","startTime":560.357,"endTime":560.818,"body":"like seven"},{"speaker":"[Aaron Straker]","startTime":560.607,"endTime":561.95,"body":"Ha ha"},{"speaker":"[Bryan]","startTime":560.838,"endTime":561.841,"body":"foot four and like 300,"},{"speaker":"[Aaron Straker]","startTime":561.97,"endTime":562.01,"body":"ha."},{"speaker":"[Bryan]","startTime":562.241,"endTime":563.564,"body":"we need to know these things, you know?"},{"speaker":"[BK]","startTime":564.111,"endTime":569.315,"body":"May I just say this? You are welcome to"},{"speaker":"[BK]","startTime":564.111,"endTime":569.315,"body":"stroke my ego anytime, Aaron and co. For I"},{"speaker":"[BK]","startTime":569.355,"endTime":572.737,"body":"live in this body and I look at it and"},{"speaker":"[BK]","startTime":569.355,"endTime":572.737,"body":"go, yeah, okay, it's as big as it is. But as"},{"speaker":"[BK]","startTime":572.757,"endTime":577.06,"body":"a natural athlete, obviously, you know,"},{"speaker":"[BK]","startTime":572.757,"endTime":577.06,"body":"I'm here ringing out the sponge year after"},{"speaker":"[BK]","startTime":577.1,"endTime":582.183,"body":"year for an extra few hundred grams of"},{"speaker":"[BK]","startTime":577.1,"endTime":582.183,"body":"muscle mass. But for the sake of contextualization,"},{"speaker":"[BK]","startTime":582.223,"endTime":586.586,"body":"for those of whom are modern in their"},{"speaker":"[BK]","startTime":582.223,"endTime":586.586,"body":"use of the metric system, sorry, gentlemen."},{"speaker":"[BK]","startTime":587.667,"endTime":591.189,"body":"I'm 180 centimeters tall, which works,"},{"speaker":"[BK]","startTime":587.667,"endTime":591.189,"body":"I think that's about six foot thereabouts."},{"speaker":"[BK]","startTime":592.41,"endTime":598.695,"body":"Currently sitting at around 100 kilograms,"},{"speaker":"[BK]","startTime":592.41,"endTime":598.695,"body":"so 220-ish pounds in the off season. It's not"},{"speaker":"[BK]","startTime":598.715,"endTime":602.938,"body":"the heaviest I've been, but it's close-ish."},{"speaker":"[BK]","startTime":598.715,"endTime":602.938,"body":"In fact, Aaron and I were talking about this."},{"speaker":"[BK]","startTime":603.278,"endTime":607.401,"body":"Probably not the absolute biggest I've"},{"speaker":"[BK]","startTime":603.278,"endTime":607.401,"body":"been, but I'm pretty close to it. And contest"},{"speaker":"[BK]","startTime":607.441,"endTime":614.025,"body":"weight is generally around the low 80s."},{"speaker":"[BK]","startTime":607.441,"endTime":614.025,"body":"In fact, I've often door-knocked into the sub"},{"speaker":"[BK]","startTime":614.606,"endTime":619.573,"body":"80 kilogram mark. to make a weight cut"},{"speaker":"[BK]","startTime":614.606,"endTime":619.573,"body":"off here and there. So that has me walking"},{"speaker":"[BK]","startTime":619.593,"endTime":625.178,"body":"around it. Well, realistically 15 plus"},{"speaker":"[BK]","startTime":619.593,"endTime":625.178,"body":"kilograms over stage weight at this time, which"},{"speaker":"[BK]","startTime":625.218,"endTime":625.938,"body":"is quite considerable."},{"speaker":"[Bryan]","startTime":627.013,"endTime":632.617,"body":"Yeah, so he's a hundred kilograms is"},{"speaker":"[Bryan]","startTime":627.013,"endTime":632.617,"body":"220 pounds. That's easy math. The 80 is 176"},{"speaker":"[Bryan]","startTime":633.658,"endTime":638.522,"body":"pounds So that would be like around,"},{"speaker":"[Bryan]","startTime":633.658,"endTime":638.522,"body":"you know, the low point that he dips to I guess"},{"speaker":"[Bryan]","startTime":638.543,"endTime":644.047,"body":"in contest prep And then probably steps"},{"speaker":"[Bryan]","startTime":638.543,"endTime":644.047,"body":"on stage closer to what 82 kilos with loading"},{"speaker":"[Bryan]","startTime":644.127,"endTime":645.008,"body":"up and stuff like that"},{"speaker":"[BK]","startTime":646.031,"endTime":649.736,"body":"Yeah, somewhere around that mark. And"},{"speaker":"[BK]","startTime":646.031,"endTime":649.736,"body":"I mean, it's been a few years since I've competed,"},{"speaker":"[BK]","startTime":651.077,"endTime":653.541,"body":"since 2019, I'd like to"},{"speaker":"[Bryan]","startTime":654.857,"endTime":655.72,"body":"Say it's more than that,"},{"speaker":"[BK]","startTime":655.543,"endTime":655.724,"body":"beat"},{"speaker":"[Bryan]","startTime":655.74,"endTime":655.82,"body":"yeah."},{"speaker":"[BK]","startTime":655.764,"endTime":656.224,"body":"a position,"},{"speaker":"[Bryan]","startTime":655.84,"endTime":656.462,"body":"Hehehehe."},{"speaker":"[BK]","startTime":656.825,"endTime":659.869,"body":"to beat a position where there's a few"},{"speaker":"[BK]","startTime":656.825,"endTime":659.869,"body":"extra kilos of muscle mass, realistically,"},{"speaker":"[BK]","startTime":659.889,"endTime":663.854,"body":"we're probably looking around two kilos"},{"speaker":"[BK]","startTime":659.889,"endTime":663.854,"body":"up on stage weight at this time for next season."},{"speaker":"[Bryan]","startTime":664.178,"endTime":670.184,"body":"Cool. And then only last question for"},{"speaker":"[Bryan]","startTime":664.178,"endTime":670.184,"body":"context here before Aaron jumps in. Aaron mentioned"},{"speaker":"[Bryan]","startTime":670.204,"endTime":675.169,"body":"that he's strong. So how much stronger"},{"speaker":"[Bryan]","startTime":670.204,"endTime":675.169,"body":"is he than you, Aaron? When you guys train"},{"speaker":"[Bryan]","startTime":675.189,"endTime":679.073,"body":"together, what's the, do you guys share"},{"speaker":"[Bryan]","startTime":675.189,"endTime":679.073,"body":"weights? Is he able to, do you see you have"},{"speaker":"[Bryan]","startTime":679.093,"endTime":681.896,"body":"to like add an extra pin in there when"},{"speaker":"[Bryan]","startTime":679.093,"endTime":681.896,"body":"you guys are doing pull downs?"},{"speaker":"[Aaron Straker]","startTime":682.706,"endTime":683.166,"body":"We trained"},{"speaker":"[BK]","startTime":683.199,"endTime":683.38,"body":"Aaron"},{"speaker":"[Aaron Straker]","startTime":683.246,"endTime":683.646,"body":"legs."},{"speaker":"[BK]","startTime":683.4,"endTime":684.143,"body":"gets after it man."},{"speaker":"[Aaron Straker]","startTime":685.447,"endTime":689.07,"body":"We trained legs, but there"},{"speaker":"[Aaron Straker]","startTime":685.447,"endTime":689.07,"body":"was like, I think we were on like a leverage"},{"speaker":"[Aaron Straker]","startTime":689.11,"endTime":693.513,"body":"squat. I had, and I wanna say"},{"speaker":"[Aaron Straker]","startTime":689.11,"endTime":693.513,"body":"Brandon had like, I had like two and a half"},{"speaker":"[Aaron Straker]","startTime":693.553,"endTime":697.035,"body":"plates on and he had like three"},{"speaker":"[Aaron Straker]","startTime":693.553,"endTime":697.035,"body":"and a half. So it wasn't like an extra, you"},{"speaker":"[Aaron Straker]","startTime":697.055,"endTime":698.176,"body":"know, five kilos or"},{"speaker":"[Bryan]","startTime":698.16,"endTime":698.581,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":698.216,"endTime":698.916,"body":"something like that."},{"speaker":"[Bryan]","startTime":698.761,"endTime":702.088,"body":"yeah, yeah. Fair enough. Good context."},{"speaker":"[Aaron Straker]","startTime":702.638,"endTime":704.822,"body":"Yeah."},{"speaker":"[BK]","startTime":702.759,"endTime":702.94,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":704.862,"endTime":709.792,"body":"So with that, right, really"},{"speaker":"[Aaron Straker]","startTime":704.862,"endTime":709.792,"body":"good frame. So thank you, Brian, for that aside"},{"speaker":"[Aaron Straker]","startTime":709.812,"endTime":713.262,"body":"there. When you're periodizing"},{"speaker":"[Aaron Straker]","startTime":709.812,"endTime":713.262,"body":"your training year, especially like when we're"},{"speaker":"[Aaron Straker]","startTime":713.643,"endTime":718.344,"body":"far away from contest prep"},{"speaker":"[Aaron Straker]","startTime":713.643,"endTime":718.344,"body":"in the off season, do any of the kind of OG"},{"speaker":"[Aaron Straker]","startTime":718.504,"endTime":722.446,"body":"strength staples make it back"},{"speaker":"[Aaron Straker]","startTime":718.504,"endTime":722.446,"body":"into your program? I'm talking like the deadlift,"},{"speaker":"[Aaron Straker]","startTime":723.146,"endTime":729.008,"body":"overhead press, barbell squat,"},{"speaker":"[Aaron Straker]","startTime":723.146,"endTime":729.008,"body":"and really the question there is like, something"},{"speaker":"[Aaron Straker]","startTime":729.028,"endTime":734.611,"body":"that I find very, very interesting"},{"speaker":"[Aaron Straker]","startTime":729.028,"endTime":734.611,"body":"is the kind of... attachment potentially it's"},{"speaker":"[Aaron Straker]","startTime":734.631,"endTime":737.856,"body":"like a male ego sort of thing"},{"speaker":"[Aaron Straker]","startTime":734.631,"endTime":737.856,"body":"of a to those"},{"speaker":"[BK]","startTime":737.511,"endTime":737.679,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":738.276,"endTime":745.736,"body":"kind of major lifts because"},{"speaker":"[Aaron Straker]","startTime":738.276,"endTime":745.736,"body":"let's say like 85% of males who find themselves"},{"speaker":"[Aaron Straker]","startTime":746.076,"endTime":750.379,"body":"actually committed to the gym"},{"speaker":"[Aaron Straker]","startTime":746.076,"endTime":750.379,"body":"regimes or regimen sort of thing, people want"},{"speaker":"[Aaron Straker]","startTime":750.399,"endTime":751.92,"body":"physique, right? But"},{"speaker":"[BK]","startTime":751.783,"endTime":751.951,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":752.32,"endTime":758.303,"body":"oftentimes, very, very often,"},{"speaker":"[Aaron Straker]","startTime":752.32,"endTime":758.303,"body":"we have a very hard time detaching from the"},{"speaker":"[Aaron Straker]","startTime":758.343,"endTime":762.886,"body":"traditional male lifts sort"},{"speaker":"[Aaron Straker]","startTime":758.343,"endTime":762.886,"body":"of thing. So we just wanted to ask, as someone"},{"speaker":"[Aaron Straker]","startTime":763.307,"endTime":766.789,"body":"with a great physique, with"},{"speaker":"[Aaron Straker]","startTime":763.307,"endTime":766.789,"body":"a good amount of muscle mass, do you ever rotate"},{"speaker":"[Aaron Straker]","startTime":766.809,"endTime":767.369,"body":"these back in?"},{"speaker":"[BK]","startTime":769.263,"endTime":773.865,"body":"Look, I will say this, in my early years,"},{"speaker":"[BK]","startTime":769.263,"endTime":773.865,"body":"I was definitely what you would consider a"},{"speaker":"[BK]","startTime":774.226,"endTime":779.369,"body":"power builder, a body lifter, if you will,"},{"speaker":"[BK]","startTime":774.226,"endTime":779.369,"body":"in that a good portion of my training did evolve"},{"speaker":"[BK]","startTime":779.409,"endTime":785.052,"body":"around the squat dead bench, OHP, chin"},{"speaker":"[BK]","startTime":779.409,"endTime":785.052,"body":"up, barbell row, these sort of big foundation"},{"speaker":"[BK]","startTime":785.072,"endTime":788.194,"body":"movement selections. And I'll be the first"},{"speaker":"[BK]","startTime":785.072,"endTime":788.194,"body":"to put my hand up and say that I most certainly"},{"speaker":"[BK]","startTime":788.214,"endTime":791.756,"body":"had an emotional attachment to these movements."},{"speaker":"[BK]","startTime":788.214,"endTime":791.756,"body":"It was part of the culture of which I grew"},{"speaker":"[BK]","startTime":791.816,"endTime":795.778,"body":"up in. But obviously, hypertrophy, we"},{"speaker":"[BK]","startTime":791.816,"endTime":795.778,"body":"acknowledge that hypertrophy is a flexible"},{"speaker":"[BK]","startTime":795.798,"endTime":799.459,"body":"adaptation, in which case... you know,"},{"speaker":"[BK]","startTime":795.798,"endTime":799.459,"body":"movement is our vehicle for taking training"},{"speaker":"[BK]","startTime":799.499,"endTime":803.061,"body":"stress to the target tissues, therefore"},{"speaker":"[BK]","startTime":799.499,"endTime":803.061,"body":"they're not totally essential. With that said,"},{"speaker":"[BK]","startTime":803.101,"endTime":810.244,"body":"I think for some individuals, they can"},{"speaker":"[BK]","startTime":803.101,"endTime":810.244,"body":"be beneficial in that, you know, if your structural"},{"speaker":"[BK]","startTime":810.284,"endTime":816.287,"body":"anthropometry suits the squat in that"},{"speaker":"[BK]","startTime":810.284,"endTime":816.287,"body":"you have short femurs, beautiful, you can squat"},{"speaker":"[BK]","startTime":816.307,"endTime":819.068,"body":"till the cows come home, the movement"},{"speaker":"[BK]","startTime":816.307,"endTime":819.068,"body":"fits you well, you're gonna get a lot of quad"},{"speaker":"[BK]","startTime":819.088,"endTime":825.431,"body":"stimulation. If you're like me, perhaps"},{"speaker":"[BK]","startTime":819.088,"endTime":825.431,"body":"a little bit taller and you're... you have"},{"speaker":"[BK]","startTime":825.451,"endTime":829.412,"body":"a long femurs therefore, okay, maybe the"},{"speaker":"[BK]","startTime":825.451,"endTime":829.412,"body":"back squat's not gonna be an ideal movement."},{"speaker":"[BK]","startTime":831.112,"endTime":835.313,"body":"But I think that, again, for some individuals,"},{"speaker":"[BK]","startTime":831.112,"endTime":835.313,"body":"these movements can be great. And I dare say"},{"speaker":"[BK]","startTime":835.433,"endTime":840.195,"body":"I do have a bias towards incorporating"},{"speaker":"[BK]","startTime":835.433,"endTime":840.195,"body":"some of these bigger movements along the way."},{"speaker":"[BK]","startTime":840.475,"endTime":844.056,"body":"And whilst from a purely hypertrophy-centric"},{"speaker":"[BK]","startTime":840.475,"endTime":844.056,"body":"perspective, you might say, well, that's not"},{"speaker":"[BK]","startTime":844.096,"endTime":847.917,"body":"super efficient. There are other movements"},{"speaker":"[BK]","startTime":844.096,"endTime":847.917,"body":"that are less systemically taxing with potentially"},{"speaker":"[BK]","startTime":847.977,"endTime":851.758,"body":"less implications for central fatigue"},{"speaker":"[BK]","startTime":847.977,"endTime":851.758,"body":"accumulation. I would say, you know what? If"},{"speaker":"[BK]","startTime":851.798,"endTime":856.283,"body":"the movement fits you well, you can load"},{"speaker":"[BK]","startTime":851.798,"endTime":856.283,"body":"the target tissues. then I believe that it"},{"speaker":"[BK]","startTime":856.303,"endTime":862.227,"body":"should be a part of your training. With"},{"speaker":"[BK]","startTime":856.303,"endTime":862.227,"body":"that said, there is, you know, we do consider"},{"speaker":"[BK]","startTime":862.287,"endTime":865.85,"body":"dose. You know, we're not coming in here"},{"speaker":"[BK]","startTime":862.287,"endTime":865.85,"body":"with this very systemically taxing movement"},{"speaker":"[BK]","startTime":865.87,"endTime":869.172,"body":"that is the deadlift that is partial in"},{"speaker":"[BK]","startTime":865.87,"endTime":869.172,"body":"every joint structure which it influences and"},{"speaker":"[BK]","startTime":869.232,"endTime":874.556,"body":"doing six sets of 20 repetitions. That's"},{"speaker":"[BK]","startTime":869.232,"endTime":874.556,"body":"just ridiculous. You know, it might be okay."},{"speaker":"[BK]","startTime":874.576,"endTime":878.459,"body":"We're gonna do one working set, a proper"},{"speaker":"[BK]","startTime":874.576,"endTime":878.459,"body":"working set. And now I know, you know, I'm"},{"speaker":"[BK]","startTime":878.499,"endTime":882.101,"body":"talking about a proper working set. Or"},{"speaker":"[BK]","startTime":878.499,"endTime":882.101,"body":"maybe we do two sets a week or we rotate it"},{"speaker":"[BK]","startTime":882.121,"endTime":887.224,"body":"in every second week. But for the right"},{"speaker":"[BK]","startTime":882.121,"endTime":887.224,"body":"individual, an individual who fits those lifts,"},{"speaker":"[BK]","startTime":887.604,"endTime":891.345,"body":"I believe that it's a tool in the tool"},{"speaker":"[BK]","startTime":887.604,"endTime":891.345,"body":"bag that we have and one of which is worth"},{"speaker":"[BK]","startTime":891.405,"endTime":895.747,"body":"exploring. And in specific to me, yes,"},{"speaker":"[BK]","startTime":891.405,"endTime":895.747,"body":"I do incorporate the deadlift in the off-season."},{"speaker":"[BK]","startTime":896.187,"endTime":899.749,"body":"I have not squatted with a barbell for"},{"speaker":"[BK]","startTime":896.187,"endTime":899.749,"body":"a very long time, but I always incorporate"},{"speaker":"[BK]","startTime":899.769,"endTime":903.17,"body":"a squat-based variation of some sort,"},{"speaker":"[BK]","startTime":899.769,"endTime":903.17,"body":"for example, the machine-based derivative of"},{"speaker":"[BK]","startTime":903.21,"endTime":904.57,"body":"which we did within our training session."},{"speaker":"[Bryan]","startTime":906.173,"endTime":911.659,"body":"When you deadlift, are you, like you"},{"speaker":"[Bryan]","startTime":906.173,"endTime":911.659,"body":"said, top one set? That's great. That's kind"},{"speaker":"[Bryan]","startTime":911.679,"endTime":915.444,"body":"of the approach I would take with clients"},{"speaker":"[Bryan]","startTime":911.679,"endTime":915.444,"body":"as well, if I was incorporating that. Is that"},{"speaker":"[Bryan]","startTime":915.484,"endTime":919.029,"body":"in a hypertrophy rep range, or are"},{"speaker":"[Bryan]","startTime":915.484,"endTime":919.029,"body":"you doing that more on the lower side, like"},{"speaker":"[Bryan]","startTime":919.069,"endTime":921.532,"body":"that four to four, three to five type"},{"speaker":"[Bryan]","startTime":919.069,"endTime":921.532,"body":"thing?"},{"speaker":"[BK]","startTime":923.959,"endTime":928.44,"body":"Look, I've definitely been known to do"},{"speaker":"[BK]","startTime":923.959,"endTime":928.44,"body":"some high rep work. And obviously in the context"},{"speaker":"[BK]","startTime":928.46,"endTime":932.321,"body":"of a deadlift, a high rep set is anything"},{"speaker":"[BK]","startTime":928.46,"endTime":932.321,"body":"above eight. Whereas I'm talking about a leg"},{"speaker":"[BK]","startTime":932.341,"endTime":937.302,"body":"extension, it might be above 15 or 20."},{"speaker":"[BK]","startTime":932.341,"endTime":937.302,"body":"I have been known to incorporate sets like"},{"speaker":"[BK]","startTime":937.322,"endTime":940.643,"body":"that. Obviously it is inherently problematic"},{"speaker":"[BK]","startTime":937.322,"endTime":940.643,"body":"from a cardiovascular perspective. That can"},{"speaker":"[BK]","startTime":940.663,"endTime":945.385,"body":"be the bottleneck. And obviously from"},{"speaker":"[BK]","startTime":940.663,"endTime":945.385,"body":"a technical perspective as well, it's possible"},{"speaker":"[BK]","startTime":945.405,"endTime":948.085,"body":"you reach the point of technical failure"},{"speaker":"[BK]","startTime":945.405,"endTime":948.085,"body":"early in the piece and sort of grind through"},{"speaker":"[BK]","startTime":948.105,"endTime":953.311,"body":"some stuff that you shouldn't. But I am"},{"speaker":"[BK]","startTime":948.105,"endTime":953.311,"body":"known to do some high rep work on that. particular"},{"speaker":"[BK]","startTime":953.331,"endTime":957.582,"body":"movement most certainly. It is. Ha ha."},{"speaker":"[Bryan]","startTime":957.973,"endTime":958.283,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":961.862,"endTime":966.584,"body":"And then with kind of continuing"},{"speaker":"[Aaron Straker]","startTime":961.862,"endTime":966.584,"body":"the conversation on exercise selection and"},{"speaker":"[Aaron Straker]","startTime":966.604,"endTime":970.325,"body":"that sort of thing, with the"},{"speaker":"[Aaron Straker]","startTime":966.604,"endTime":970.325,"body":"goal of hypertrophy, right? And maybe let's"},{"speaker":"[Aaron Straker]","startTime":970.586,"endTime":976.528,"body":"again, talking in the context"},{"speaker":"[Aaron Straker]","startTime":970.586,"endTime":976.528,"body":"of yourself here with your kind of programming"},{"speaker":"[Aaron Straker]","startTime":976.949,"endTime":981.171,"body":"preference towards like a lengthened"},{"speaker":"[Aaron Straker]","startTime":976.949,"endTime":981.171,"body":"overload or shortened overload, do you generally"},{"speaker":"[Aaron Straker]","startTime":981.591,"endTime":985.553,"body":"kind of take any percentage"},{"speaker":"[Aaron Straker]","startTime":981.591,"endTime":985.553,"body":"based biases to that? Or is it I'm going to"},{"speaker":"[Aaron Straker]","startTime":985.593,"endTime":989.955,"body":"fill my program with my more"},{"speaker":"[Aaron Straker]","startTime":985.593,"endTime":989.955,"body":"compound lengthens first, sprinkle in the shortened"},{"speaker":"[Aaron Straker]","startTime":989.995,"endTime":992.222,"body":"overload? What's your kind"},{"speaker":"[Aaron Straker]","startTime":989.995,"endTime":992.222,"body":"of philosophy? there."},{"speaker":"[BK]","startTime":993.147,"endTime":995.987,"body":"You know, this is actually a really fascinating"},{"speaker":"[BK]","startTime":993.147,"endTime":995.987,"body":"piece. And there's obviously a huge amount"},{"speaker":"[BK]","startTime":996.007,"endTime":1001.429,"body":"of conversation within the quote unquote"},{"speaker":"[BK]","startTime":996.007,"endTime":1001.429,"body":"Evans face community on the topic of, you know,"},{"speaker":"[BK]","startTime":1002.089,"endTime":1005.37,"body":"biasing the length and range, you know,"},{"speaker":"[BK]","startTime":1002.089,"endTime":1005.37,"body":"maybe doing some length and parcels, et cetera."},{"speaker":"[BK]","startTime":1005.39,"endTime":1009.391,"body":"And it truly fascinates me because this"},{"speaker":"[BK]","startTime":1005.39,"endTime":1009.391,"body":"hypothesis that training the length and position"},{"speaker":"[BK]","startTime":1009.471,"endTime":1014.232,"body":"is possibly more potent for its contribution"},{"speaker":"[BK]","startTime":1009.471,"endTime":1014.232,"body":"to hypertrophy than the shortened position."},{"speaker":"[BK]","startTime":1014.252,"endTime":1018.513,"body":"It's not new, it's not a theorem that"},{"speaker":"[BK]","startTime":1014.252,"endTime":1018.513,"body":"is new. It's been around for a long time. As"},{"speaker":"[BK]","startTime":1018.533,"endTime":1023.175,"body":"long as I can remember, we would say,"},{"speaker":"[BK]","startTime":1018.533,"endTime":1023.175,"body":"yeah, train the length and position. We used"},{"speaker":"[BK]","startTime":1023.215,"endTime":1028.779,"body":"to hypothesize that, you know, perhaps"},{"speaker":"[BK]","startTime":1023.215,"endTime":1028.779,"body":"it's more inducing a muscle damage and that"},{"speaker":"[BK]","startTime":1028.799,"endTime":1032.662,"body":"might be the mechanism by which it facilitates"},{"speaker":"[BK]","startTime":1028.799,"endTime":1032.662,"body":"hypertrophy these days. We say probably not."},{"speaker":"[BK]","startTime":1032.943,"endTime":1037.766,"body":"In fact, the mechanism is still yet to"},{"speaker":"[BK]","startTime":1032.943,"endTime":1037.766,"body":"be elucidated, but it's interesting because"},{"speaker":"[BK]","startTime":1037.787,"endTime":1042.17,"body":"in our industry, I do find, and I'll circle"},{"speaker":"[BK]","startTime":1037.787,"endTime":1042.17,"body":"back, this makes sense in a moment, but I find"},{"speaker":"[BK]","startTime":1042.19,"endTime":1045.833,"body":"it's very trend-based. And once we get"},{"speaker":"[BK]","startTime":1042.19,"endTime":1045.833,"body":"this hint of research, we have a lot of individuals"},{"speaker":"[BK]","startTime":1045.853,"endTime":1049.927,"body":"without scientific training who are going"},{"speaker":"[BK]","startTime":1045.853,"endTime":1049.927,"body":"to sort of. try and distill complex topics"},{"speaker":"[BK]","startTime":1050.047,"endTime":1054.688,"body":"into short form media. And then a lot"},{"speaker":"[BK]","startTime":1050.047,"endTime":1054.688,"body":"of things get lost in the messages and messaging"},{"speaker":"[BK]","startTime":1054.728,"endTime":1060.23,"body":"rather. And because of that, we then have"},{"speaker":"[BK]","startTime":1054.728,"endTime":1060.23,"body":"people that go, you know what, I'm only gonna"},{"speaker":"[BK]","startTime":1060.27,"endTime":1063.591,"body":"train in the length and position, the"},{"speaker":"[BK]","startTime":1060.27,"endTime":1063.591,"body":"more length and the better, let's just rock"},{"speaker":"[BK]","startTime":1063.631,"endTime":1067.712,"body":"and roll. And I would say, well, that's"},{"speaker":"[BK]","startTime":1063.631,"endTime":1067.712,"body":"also limiting. So the way I operate is this,"},{"speaker":"[BK]","startTime":1067.832,"endTime":1071.773,"body":"I do want a portion of my train that biases"},{"speaker":"[BK]","startTime":1067.832,"endTime":1071.773,"body":"the length and position, absolutely. But I"},{"speaker":"[BK]","startTime":1071.853,"endTime":1075.954,"body":"also want some work in the mid range."},{"speaker":"[BK]","startTime":1071.853,"endTime":1075.954,"body":"And I also want some work in the shortened"},{"speaker":"[BK]","startTime":1075.974,"endTime":1081.356,"body":"position. And in general, speaking from"},{"speaker":"[BK]","startTime":1075.974,"endTime":1081.356,"body":"purely an anecdotal perspective. For individuals"},{"speaker":"[BK]","startTime":1081.396,"endTime":1087.04,"body":"for whom have a lagging body part, I often"},{"speaker":"[BK]","startTime":1081.396,"endTime":1087.04,"body":"place the exercise sequences in a manner that"},{"speaker":"[BK]","startTime":1087.06,"endTime":1090.481,"body":"we have shortened position first, followed"},{"speaker":"[BK]","startTime":1087.06,"endTime":1090.481,"body":"by lengthen. The reason being is if you load"},{"speaker":"[BK]","startTime":1090.501,"endTime":1093.803,"body":"the shortened position, you have more"},{"speaker":"[BK]","startTime":1090.501,"endTime":1093.803,"body":"in the way of neural awareness, more tension"},{"speaker":"[BK]","startTime":1093.823,"endTime":1096.805,"body":"awareness, if you will. Flex the bicep"},{"speaker":"[BK]","startTime":1093.823,"endTime":1096.805,"body":"in the shortened position versus the lengthened"},{"speaker":"[BK]","startTime":1096.825,"endTime":1099.947,"body":"position, you're gonna feel it more in"},{"speaker":"[BK]","startTime":1096.825,"endTime":1099.947,"body":"the shortened position. So for someone with"},{"speaker":"[BK]","startTime":1099.967,"endTime":1102.948,"body":"lagging biceps, I might go, okay, let's"},{"speaker":"[BK]","startTime":1099.967,"endTime":1102.948,"body":"train the shortened position first, then we'll"},{"speaker":"[BK]","startTime":1102.968,"endTime":1107.231,"body":"train the lengthened. Maybe same with"},{"speaker":"[BK]","startTime":1102.968,"endTime":1107.231,"body":"glutes, hip thrust first. Like we did, for"},{"speaker":"[BK]","startTime":1107.271,"endTime":1111.414,"body":"example, you and I, which you and I are"},{"speaker":"[BK]","startTime":1107.271,"endTime":1111.414,"body":"obviously quite dissimilar individuals and"},{"speaker":"[BK]","startTime":1111.434,"endTime":1114.496,"body":"that you mentioned your glutes just love"},{"speaker":"[BK]","startTime":1111.434,"endTime":1114.496,"body":"getting to work on everything. And I would"},{"speaker":"[BK]","startTime":1114.516,"endTime":1118.018,"body":"say, yeah, mine not so. So we did hip"},{"speaker":"[BK]","startTime":1114.516,"endTime":1118.018,"body":"thrusts in my program first, and then we went"},{"speaker":"[BK]","startTime":1118.038,"endTime":1123.763,"body":"into some length and stuff after that."},{"speaker":"[BK]","startTime":1118.038,"endTime":1123.763,"body":"So in general, I don't sit here and map a percentage"},{"speaker":"[BK]","startTime":1123.863,"endTime":1129.967,"body":"out per se, but I will most certainly"},{"speaker":"[BK]","startTime":1123.863,"endTime":1129.967,"body":"incorporate a variety of angles with, I suppose"},{"speaker":"[BK]","startTime":1129.987,"endTime":1134.57,"body":"you could say, some general moderate biases"},{"speaker":"[BK]","startTime":1129.987,"endTime":1134.57,"body":"without being super extreme towards that length"},{"speaker":"[BK]","startTime":1134.59,"endTime":1141.001,"body":"and position. And then obviously you and"},{"speaker":"[BK]","startTime":1134.59,"endTime":1141.001,"body":"I did some partial lengthens, well, a partial"},{"speaker":"[BK]","startTime":1141.161,"endTime":1148.07,"body":"lengthened movement of sorts with our"},{"speaker":"[BK]","startTime":1141.161,"endTime":1148.07,"body":"one and a quarter rep squats, which was quite"},{"speaker":"[BK]","startTime":1148.13,"endTime":1150.653,"body":"nasty and fun and quite soul destroying"},{"speaker":"[BK]","startTime":1148.13,"endTime":1150.653,"body":"on your behalf."},{"speaker":"[Bryan]","startTime":1152.373,"endTime":1156.594,"body":"Yeah, there's so many ways that you"},{"speaker":"[Bryan]","startTime":1152.373,"endTime":1156.594,"body":"can bias lengthened, whether it's simply just"},{"speaker":"[Bryan]","startTime":1156.634,"endTime":1160.215,"body":"pausing more in the lengthened position,"},{"speaker":"[Bryan]","startTime":1156.634,"endTime":1160.215,"body":"like a three second pause down there or something,"},{"speaker":"[Bryan]","startTime":1160.275,"endTime":1165.516,"body":"or the one and a quarter reps. I think"},{"speaker":"[Bryan]","startTime":1160.275,"endTime":1165.516,"body":"Cass calls those integrated partials now, which"},{"speaker":"[Bryan]","startTime":1165.556,"endTime":1170.158,"body":"I think is a great term as well. Integrated"},{"speaker":"[Bryan]","startTime":1165.556,"endTime":1170.158,"body":"partial, because then it doesn't define a quarter"},{"speaker":"[Bryan]","startTime":1170.178,"endTime":1173.839,"body":"rep or a half rep. It's just like,"},{"speaker":"[Bryan]","startTime":1170.178,"endTime":1173.839,"body":"hey, pulse a little bit down there, and then"},{"speaker":"[Bryan]","startTime":1173.899,"endTime":1177.74,"body":"do your full rep. So I kind of like"},{"speaker":"[Bryan]","startTime":1173.899,"endTime":1177.74,"body":"that, and I've been incorporating a lot of"},{"speaker":"[Bryan]","startTime":1177.76,"endTime":1183.318,"body":"that as well. And then, man, where"},{"speaker":"[Bryan]","startTime":1177.76,"endTime":1183.318,"body":"was I going with that? I feel like I had a"},{"speaker":"[Bryan]","startTime":1183.338,"endTime":1187.38,"body":"really good question. Oh, you mentioned"},{"speaker":"[Bryan]","startTime":1183.338,"endTime":1187.38,"body":"exercise ordering and how when someone's struggling"},{"speaker":"[Bryan]","startTime":1187.4,"endTime":1191.923,"body":"with something, you tend to go short"},{"speaker":"[Bryan]","startTime":1187.4,"endTime":1191.923,"body":"then lengthened. I find that interesting because"},{"speaker":"[Bryan]","startTime":1192.343,"endTime":1195.605,"body":"when would be the circumstance then"},{"speaker":"[Bryan]","startTime":1192.343,"endTime":1195.605,"body":"where you would go lengthened then short? So"},{"speaker":"[Bryan]","startTime":1195.625,"endTime":1199.167,"body":"if somebody's not struggling with a"},{"speaker":"[Bryan]","startTime":1195.625,"endTime":1199.167,"body":"body part, then you may are more likely to"},{"speaker":"[Bryan]","startTime":1199.187,"endTime":1201.048,"body":"go lengthened first and finish with"},{"speaker":"[Bryan]","startTime":1199.187,"endTime":1201.048,"body":"short."},{"speaker":"[BK]","startTime":1203.68,"endTime":1207.803,"body":"That's a wonderful question. And I would"},{"speaker":"[BK]","startTime":1203.68,"endTime":1207.803,"body":"say this, that going short and first, then"},{"speaker":"[BK]","startTime":1207.863,"endTime":1211.847,"body":"lengthen is just something that I have"},{"speaker":"[BK]","startTime":1207.863,"endTime":1211.847,"body":"personally found effective for those of whom"},{"speaker":"[BK]","startTime":1211.887,"endTime":1215.13,"body":"have a lagging body part. So to say wouldn't"},{"speaker":"[BK]","startTime":1211.887,"endTime":1215.13,"body":"do that with someone who didn't have a lagging"},{"speaker":"[BK]","startTime":1215.15,"endTime":1218.733,"body":"body part, it just maybe wouldn't be a"},{"speaker":"[BK]","startTime":1215.15,"endTime":1218.733,"body":"specific consideration. And I'm sure you can"},{"speaker":"[BK]","startTime":1218.773,"endTime":1226.119,"body":"sort of relate where, if you see someone"},{"speaker":"[BK]","startTime":1218.773,"endTime":1226.119,"body":"who has certain areas in their physique that"},{"speaker":"[BK]","startTime":1226.139,"endTime":1228.741,"body":"are well developed, don't get me wrong,"},{"speaker":"[BK]","startTime":1226.139,"endTime":1228.741,"body":"if you spend some time watching them train,"},{"speaker":"[BK]","startTime":1228.861,"endTime":1232.415,"body":"usually it leaves clues. The guy with"},{"speaker":"[BK]","startTime":1228.861,"endTime":1232.415,"body":"the massive quads and poor hamstrings, he's"},{"speaker":"[BK]","startTime":1232.435,"endTime":1236.037,"body":"like, yeah, okay, you watch him squat,"},{"speaker":"[BK]","startTime":1232.435,"endTime":1236.037,"body":"and he squats with this tiny close stance with"},{"speaker":"[BK]","startTime":1236.057,"endTime":1240.959,"body":"these heaps of anterior translation of"},{"speaker":"[BK]","startTime":1236.057,"endTime":1240.959,"body":"the tibia, and he does a hamstring curl, and"},{"speaker":"[BK]","startTime":1240.979,"endTime":1244.18,"body":"he can't get his hip positioning for the"},{"speaker":"[BK]","startTime":1240.979,"endTime":1244.18,"body":"life of him. So it often leaves clues, but"},{"speaker":"[BK]","startTime":1245.421,"endTime":1248.162,"body":"obviously structural anthropometry comes"},{"speaker":"[BK]","startTime":1245.421,"endTime":1248.162,"body":"into play as well. I've worked with some guys"},{"speaker":"[BK]","startTime":1248.182,"endTime":1252.324,"body":"who have these amazing full pecs that"},{"speaker":"[BK]","startTime":1248.182,"endTime":1252.324,"body":"I just dream of and then horrible back. And"},{"speaker":"[BK]","startTime":1252.364,"endTime":1256.705,"body":"I'm like, well, when you do a press, do"},{"speaker":"[BK]","startTime":1252.364,"endTime":1256.705,"body":"you get good tension awareness, metabolite"},{"speaker":"[BK]","startTime":1256.725,"endTime":1259.146,"body":"production, and cell swelling? And they"},{"speaker":"[BK]","startTime":1256.725,"endTime":1259.146,"body":"go, yeah, I just look at a weight and my pecs"},{"speaker":"[BK]","startTime":1259.166,"endTime":1262.567,"body":"are pumped. Do you get the same with your"},{"speaker":"[BK]","startTime":1259.166,"endTime":1262.567,"body":"back? Like, no, I do not. I just cannot feel"},{"speaker":"[BK]","startTime":1262.587,"endTime":1266.368,"body":"my back at all. It's okay. We need to"},{"speaker":"[BK]","startTime":1262.587,"endTime":1266.368,"body":"do some work on scapula thoracic positioning"},{"speaker":"[BK]","startTime":1266.869,"endTime":1272.37,"body":"and maybe do some work in the shortened"},{"speaker":"[BK]","startTime":1266.869,"endTime":1272.37,"body":"position with the lats first, get some tension"},{"speaker":"[BK]","startTime":1272.41,"endTime":1277.492,"body":"awareness, some level of metabolite production,"},{"speaker":"[BK]","startTime":1272.41,"endTime":1277.492,"body":"which may yield more in the way of general"},{"speaker":"[BK]","startTime":1277.612,"endTime":1284.174,"body":"awareness of contraction, and then get"},{"speaker":"[BK]","startTime":1277.612,"endTime":1284.174,"body":"into the more sort of potent stuff, potentially"},{"speaker":"[BK]","startTime":1284.214,"endTime":1289.092,"body":"at least, in the lengthened position."},{"speaker":"[BK]","startTime":1284.214,"endTime":1289.092,"body":"So. I wouldn't be opposed to doing that with"},{"speaker":"[BK]","startTime":1289.112,"endTime":1293.475,"body":"someone who has great development in the"},{"speaker":"[BK]","startTime":1289.112,"endTime":1293.475,"body":"given tissue, but to be fair for someone like"},{"speaker":"[BK]","startTime":1293.555,"endTime":1297.278,"body":"Aaron who has great glute development"},{"speaker":"[BK]","startTime":1293.555,"endTime":1297.278,"body":"and recruitment, I would say probably wouldn't"},{"speaker":"[BK]","startTime":1297.318,"endTime":1299.38,"body":"do hip thrust at all. We'd just focus"},{"speaker":"[Bryan]","startTime":1299.295,"endTime":1299.442,"body":"Yeah."},{"speaker":"[BK]","startTime":1299.4,"endTime":1301.962,"body":"on the straight on the length position"},{"speaker":"[BK]","startTime":1299.4,"endTime":1301.962,"body":"and move on to other tissues that need more"},{"speaker":"[BK]","startTime":1302.002,"endTime":1302.322,"body":"attention."},{"speaker":"[Bryan]","startTime":1303.201,"endTime":1308.145,"body":"Yeah, regarding the back specifically,"},{"speaker":"[Bryan]","startTime":1303.201,"endTime":1308.145,"body":"you mentioned, you know, kind of the activation"},{"speaker":"[Bryan]","startTime":1308.185,"endTime":1311.609,"body":"piece and then going into something"},{"speaker":"[Bryan]","startTime":1308.185,"endTime":1311.609,"body":"more lengthened. What are some of the tools"},{"speaker":"[Bryan]","startTime":1311.649,"endTime":1316.053,"body":"you use with the back specifically"},{"speaker":"[Bryan]","startTime":1311.649,"endTime":1316.053,"body":"since it's so hard to get lengthened anyways?"},{"speaker":"[Bryan]","startTime":1316.093,"endTime":1318.616,"body":"I'm always curious to pick people's"},{"speaker":"[Bryan]","startTime":1316.093,"endTime":1318.616,"body":"brains on that."},{"speaker":"[BK]","startTime":1319.759,"endTime":1327.201,"body":"Yeah, I mean, I think training backs interesting"},{"speaker":"[BK]","startTime":1319.759,"endTime":1327.201,"body":"because if we look at the back, if we look"},{"speaker":"[BK]","startTime":1327.241,"endTime":1331.142,"body":"specifically at the lats, for example,"},{"speaker":"[BK]","startTime":1327.241,"endTime":1331.142,"body":"we've got this shoulder girdle, which is essentially"},{"speaker":"[BK]","startTime":1331.742,"endTime":1337.604,"body":"this sort of floating series of, well"},{"speaker":"[BK]","startTime":1331.742,"endTime":1337.604,"body":"basically composed the scap, clavicle, et cetera."},{"speaker":"[BK]","startTime":1337.644,"endTime":1341.885,"body":"And really the only thing that attaches"},{"speaker":"[BK]","startTime":1337.644,"endTime":1341.885,"body":"the shoulder girdle to the rest of the skeleton"},{"speaker":"[BK]","startTime":1341.945,"endTime":1345.903,"body":"is the sternoclav joint. And you've got"},{"speaker":"[BK]","startTime":1341.945,"endTime":1345.903,"body":"these massive lats that come up from. you know,"},{"speaker":"[BK]","startTime":1345.943,"endTime":1349.183,"body":"the TL fascia, et cetera, and bind onto"},{"speaker":"[BK]","startTime":1345.943,"endTime":1349.183,"body":"the anterior lip or the bicipital groove. And"},{"speaker":"[BK]","startTime":1349.203,"endTime":1352.805,"body":"if you don't stabilize the scap, then"},{"speaker":"[BK]","startTime":1349.203,"endTime":1352.805,"body":"you're just not going to be able to produce"},{"speaker":"[BK]","startTime":1352.865,"endTime":1356.586,"body":"much in the way of extension force of"},{"speaker":"[BK]","startTime":1352.865,"endTime":1356.586,"body":"the humerus. So I think the back is one of"},{"speaker":"[BK]","startTime":1356.606,"endTime":1360.947,"body":"those things that is, I mean, look, the"},{"speaker":"[BK]","startTime":1356.606,"endTime":1360.947,"body":"skill of bodybuilding specific training is"},{"speaker":"[BK]","startTime":1360.987,"endTime":1365.708,"body":"finding positions that allow you to target"},{"speaker":"[BK]","startTime":1360.987,"endTime":1365.708,"body":"the tissues you want, staying there, and training"},{"speaker":"[BK]","startTime":1365.748,"endTime":1371.07,"body":"close proximity to Fay. It's a skill."},{"speaker":"[BK]","startTime":1365.748,"endTime":1371.07,"body":"But the back is arguably, particularly the"},{"speaker":"[BK]","startTime":1371.11,"endTime":1375.243,"body":"lats, a segment of tissue that requires"},{"speaker":"[BK]","startTime":1371.11,"endTime":1375.243,"body":"the most skill. The most thought, because your"},{"speaker":"[BK]","startTime":1375.263,"endTime":1380.548,"body":"scapula positioning influences your ability"},{"speaker":"[BK]","startTime":1375.263,"endTime":1380.548,"body":"to recruit the lats, as does the positioning"},{"speaker":"[BK]","startTime":1380.608,"endTime":1384.351,"body":"of your ribs and thoracic structures."},{"speaker":"[BK]","startTime":1380.608,"endTime":1384.351,"body":"But I mean, the shortened position, I'd be"},{"speaker":"[BK]","startTime":1384.371,"endTime":1391.537,"body":"looking at something like a pullover variation"},{"speaker":"[BK]","startTime":1384.371,"endTime":1391.537,"body":"on the cable where you're standing quite upright"},{"speaker":"[BK]","startTime":1391.917,"endTime":1395.38,"body":"and biasing that shortened position. You've"},{"speaker":"[BK]","startTime":1391.917,"endTime":1395.38,"body":"got to get some good squeeze through that tissue."},{"speaker":"[BK]","startTime":1395.781,"endTime":1400.405,"body":"It wouldn't get a mild pump without getting"},{"speaker":"[BK]","startTime":1395.781,"endTime":1400.405,"body":"in sort of crazy close proximity to failure."},{"speaker":"[BK]","startTime":1400.685,"endTime":1404.34,"body":"Then we've got a strategy that's going"},{"speaker":"[BK]","startTime":1400.685,"endTime":1404.34,"body":"to allow us to. move on to the other movements"},{"speaker":"[BK]","startTime":1404.38,"endTime":1408.043,"body":"in the more sort of mid, maybe lengthened"},{"speaker":"[BK]","startTime":1404.38,"endTime":1408.043,"body":"position, it's very hard to lengthen it, but"},{"speaker":"[BK]","startTime":1408.083,"endTime":1411.646,"body":"more sort of mid range with potentially"},{"speaker":"[BK]","startTime":1408.083,"endTime":1411.646,"body":"more efficacy."},{"speaker":"[Bryan]","startTime":1412.905,"endTime":1417.648,"body":"What do you think about the idea of"},{"speaker":"[Bryan]","startTime":1412.905,"endTime":1417.648,"body":"the lats using the rib cage to kind of wrap"},{"speaker":"[Bryan]","startTime":1417.668,"endTime":1422.151,"body":"around and this idea of, you know,"},{"speaker":"[Bryan]","startTime":1417.668,"endTime":1422.151,"body":"a deduction to be able to get a little bit"},{"speaker":"[Bryan]","startTime":1422.231,"endTime":1424.472,"body":"more length out of the lats?"},{"speaker":"[BK]","startTime":1425.619,"endTime":1429.141,"body":"I mean, I've experimented with it and"},{"speaker":"[BK]","startTime":1425.619,"endTime":1429.141,"body":"can you stretch, can you lengthen the lateral"},{"speaker":"[BK]","startTime":1429.161,"endTime":1438.027,"body":"bit? Yes. But obviously you're getting"},{"speaker":"[BK]","startTime":1429.161,"endTime":1438.027,"body":"more bias in a lengthened position, but you"},{"speaker":"[BK]","startTime":1438.067,"endTime":1441.369,"body":"just can't really shorten those tissues"},{"speaker":"[BK]","startTime":1438.067,"endTime":1441.369,"body":"much. It'd be almost nice to be able to go"},{"speaker":"[BK]","startTime":1441.389,"endTime":1446.293,"body":"from this position and then as you move"},{"speaker":"[BK]","startTime":1441.389,"endTime":1446.293,"body":"through the concentric, sort of rotate, wouldn't"},{"speaker":"[BK]","startTime":1446.313,"endTime":1452.297,"body":"that be nice to have something like this?"},{"speaker":"[BK]","startTime":1446.313,"endTime":1452.297,"body":"We would have a beautiful large range of movement"},{"speaker":"[BK]","startTime":1452.397,"endTime":1457.627,"body":"and we'd have almost a constant force"},{"speaker":"[BK]","startTime":1452.397,"endTime":1457.627,"body":"curve. to be great. So it's a variable you"},{"speaker":"[BK]","startTime":1457.647,"endTime":1461.368,"body":"can play with. I always look at it like,"},{"speaker":"[BK]","startTime":1457.647,"endTime":1461.368,"body":"you got these tools in your toolbox. We're"},{"speaker":"[BK]","startTime":1461.388,"endTime":1465.349,"body":"never dogmatic with the manner of which"},{"speaker":"[BK]","startTime":1461.388,"endTime":1465.349,"body":"we apply our training. So I'd say, yeah, I'd"},{"speaker":"[BK]","startTime":1465.37,"endTime":1468.791,"body":"play with it. And I have played with it."},{"speaker":"[BK]","startTime":1465.37,"endTime":1468.791,"body":"And I do on occasion recommend it to our athletes."},{"speaker":"[BK]","startTime":1469.571,"endTime":1474.492,"body":"But if I'm doing say an Iliac row, I'm"},{"speaker":"[BK]","startTime":1469.571,"endTime":1474.492,"body":"realistically trying to bias the shortened"},{"speaker":"[BK]","startTime":1474.512,"endTime":1481.194,"body":"position more than anything. So it's a"},{"speaker":"[BK]","startTime":1474.512,"endTime":1481.194,"body":"tool in the tool bag, but I"},{"speaker":"[Bryan]","startTime":1481.181,"endTime":1483.004,"body":"Yeah."},{"speaker":"[BK]","startTime":1481.214,"endTime":1482.134,"body":"don't think it's the B and N end all."},{"speaker":"[Bryan]","startTime":1483.085,"endTime":1486.652,"body":"Last question, and then I'll kick it"},{"speaker":"[Bryan]","startTime":1483.085,"endTime":1486.652,"body":"back over to Aaron here. Have you had the chance"},{"speaker":"[BK]","startTime":1486.461,"endTime":1486.671,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1486.672,"endTime":1491.522,"body":"to mess around with any of the prime"},{"speaker":"[Bryan]","startTime":1486.672,"endTime":1491.522,"body":"back machines that allow you to load length"},{"speaker":"[Bryan]","startTime":1491.563,"endTime":1492.304,"body":"in short or mid?"},{"speaker":"[BK]","startTime":1493.735,"endTime":1499.796,"body":"Very limited exposure. Simply because"},{"speaker":"[BK]","startTime":1493.735,"endTime":1499.796,"body":"in Australia, considering we're down here on"},{"speaker":"[BK]","startTime":1499.836,"endTime":1503.717,"body":"the ass of the world, there's just not"},{"speaker":"[BK]","startTime":1499.836,"endTime":1503.717,"body":"much available. And if you're in Bali, there's"},{"speaker":"[BK]","startTime":1503.757,"endTime":1509.619,"body":"even less availability. I have mucked"},{"speaker":"[BK]","startTime":1503.757,"endTime":1509.619,"body":"around with a couple of bits and pieces. I"},{"speaker":"[BK]","startTime":1509.659,"endTime":1517.721,"body":"keep seeing the wonderful, chest supported"},{"speaker":"[BK]","startTime":1509.659,"endTime":1517.721,"body":"row machine with the three pins. And I'm like,"},{"speaker":"[BK]","startTime":1517.761,"endTime":1520.942,"body":"man, this thing looks like pure sex. I'd"},{"speaker":"[BK]","startTime":1517.761,"endTime":1520.942,"body":"love to try this thing, but I've never"},{"speaker":"[Bryan]","startTime":1520.885,"endTime":1522.328,"body":"Yeah,"},{"speaker":"[BK]","startTime":1521.022,"endTime":1522.542,"body":"used it. Yeah,"},{"speaker":"[Bryan]","startTime":1522.348,"endTime":1522.589,"body":"yeah, it's"},{"speaker":"[BK]","startTime":1522.582,"endTime":1522.902,"body":"right."},{"speaker":"[Bryan]","startTime":1522.609,"endTime":1527.922,"body":"amazing. Yeah, yeah. Cool, well, when"},{"speaker":"[Bryan]","startTime":1522.609,"endTime":1527.922,"body":"you come to the US, we'll have to get you on"},{"speaker":"[Bryan]","startTime":1527.982,"endTime":1528.424,"body":"one of those."},{"speaker":"[BK]","startTime":1529.876,"endTime":1531.266,"body":"I would love that. I don't see love that."},{"speaker":"[Aaron Straker]","startTime":1532.914,"endTime":1539.116,"body":"Yeah, that row is, it's damn"},{"speaker":"[Aaron Straker]","startTime":1532.914,"endTime":1539.116,"body":"good. It really, really is damn good. It's"},{"speaker":"[Aaron Straker]","startTime":1539.156,"endTime":1545.579,"body":"quite nice. So kind of changing"},{"speaker":"[Aaron Straker]","startTime":1539.156,"endTime":1545.579,"body":"subjects like slightly. So one thing, and I"},{"speaker":"[Aaron Straker]","startTime":1545.619,"endTime":1549.241,"body":"know Brian and I have kind"},{"speaker":"[Aaron Straker]","startTime":1545.619,"endTime":1549.241,"body":"of spoke about the podcast and have our own"},{"speaker":"[Aaron Straker]","startTime":1549.261,"endTime":1553.483,"body":"kind of biases here, which"},{"speaker":"[Aaron Straker]","startTime":1549.261,"endTime":1553.483,"body":"I don't want to influence you in asking this"},{"speaker":"[Aaron Straker]","startTime":1553.523,"endTime":1558.185,"body":"question, but there's a very,"},{"speaker":"[Aaron Straker]","startTime":1553.523,"endTime":1558.185,"body":"very recent paper came out from Eric Helms"},{"speaker":"[Aaron Straker]","startTime":1558.245,"endTime":1561.907,"body":"as I believe the lead author"},{"speaker":"[Aaron Straker]","startTime":1558.245,"endTime":1561.907,"body":"on it, titled, The Effect of Small and Large"},{"speaker":"[Aaron Straker]","startTime":1562.988,"endTime":1566.272,"body":"on strength, muscle, and skin"},{"speaker":"[Aaron Straker]","startTime":1562.988,"endTime":1566.272,"body":"full thicknesses. I'm sure you're probably"},{"speaker":"[Aaron Straker]","startTime":1566.312,"endTime":1571.017,"body":"familiar with it Brandon. Is"},{"speaker":"[Aaron Straker]","startTime":1566.312,"endTime":1571.017,"body":"that a yes?"},{"speaker":"[BK]","startTime":1570.875,"endTime":1574.485,"body":"Yeah, I actually have not read the paper,"},{"speaker":"[BK]","startTime":1570.875,"endTime":1574.485,"body":"to be honest."},{"speaker":"[Aaron Straker]","startTime":1575.134,"endTime":1581.9,"body":"Okay, and I don't think, I"},{"speaker":"[Aaron Straker]","startTime":1575.134,"endTime":1581.9,"body":"would agree with the majority of things in"},{"speaker":"[Aaron Straker]","startTime":1581.94,"endTime":1589.767,"body":"the paper. However, there is"},{"speaker":"[Aaron Straker]","startTime":1581.94,"endTime":1589.767,"body":"a statement Milo Wolff had a post out and he's"},{"speaker":"[Aaron Straker]","startTime":1589.807,"endTime":1595.972,"body":"basically made the statement"},{"speaker":"[Aaron Straker]","startTime":1589.807,"endTime":1595.972,"body":"that you can make the most of your gains maintaining."},{"speaker":"[Aaron Straker]","startTime":1598.862,"endTime":1602.883,"body":"And what I know, you know,"},{"speaker":"[Aaron Straker]","startTime":1598.862,"endTime":1602.883,"body":"obviously, like I said, my opinion on a statement"},{"speaker":"[Aaron Straker]","startTime":1602.903,"endTime":1606.864,"body":"like that, and we just wanted"},{"speaker":"[Aaron Straker]","startTime":1602.903,"endTime":1606.864,"body":"to get your opinion, like, what are your, what"},{"speaker":"[Aaron Straker]","startTime":1606.904,"endTime":1611.865,"body":"is your opinion, Brandon, on"},{"speaker":"[Aaron Straker]","startTime":1606.904,"endTime":1611.865,"body":"what it takes to cover like a large gap in,"},{"speaker":"[Aaron Straker]","startTime":1612.385,"endTime":1617.207,"body":"you know, the proverbial like"},{"speaker":"[Aaron Straker]","startTime":1612.385,"endTime":1617.207,"body":"getting big. So let's say as a 17"},{"speaker":"[BK]","startTime":1616.758,"endTime":1616.84,"body":"Mm."},{"speaker":"[Aaron Straker]","startTime":1617.247,"endTime":1622.628,"body":"year old, something like that,"},{"speaker":"[Aaron Straker]","startTime":1617.247,"endTime":1622.628,"body":"you're, you know, damn near your terminal height"},{"speaker":"[Aaron Straker]","startTime":1622.948,"endTime":1632.588,"body":"and you're, you know, not 220"},{"speaker":"[Aaron Straker]","startTime":1622.948,"endTime":1632.588,"body":"pounds, 100 kilos. 160 pounds, 155. I know"},{"speaker":"[Aaron Straker]","startTime":1632.608,"endTime":1637.432,"body":"like when I was 16, I was already"},{"speaker":"[Aaron Straker]","startTime":1632.608,"endTime":1637.432,"body":"five foot 11, but I was like 145 fucking pounds."},{"speaker":"[BK]","startTime":1638.448,"endTime":1638.693,"body":"right."},{"speaker":"[Aaron Straker]","startTime":1640.254,"endTime":1645.217,"body":"What is your kind of take of"},{"speaker":"[Aaron Straker]","startTime":1640.254,"endTime":1645.217,"body":"on, you know, what it takes to cover that massive"},{"speaker":"[Aaron Straker]","startTime":1645.958,"endTime":1650.641,"body":"35, 40, 50 pound gap of like"},{"speaker":"[Aaron Straker]","startTime":1645.958,"endTime":1650.641,"body":"going to like a peak physique sort of thing?"},{"speaker":"[Aaron Straker]","startTime":1650.701,"endTime":1654.744,"body":"Is that something that you"},{"speaker":"[Aaron Straker]","startTime":1650.701,"endTime":1654.744,"body":"think you can do at a maintenance level of"},{"speaker":"[Aaron Straker]","startTime":1654.784,"endTime":1656.065,"body":"calories and just lifting?"},{"speaker":"[BK]","startTime":1657.235,"endTime":1663.777,"body":"I think it's an almost irrefutable statement"},{"speaker":"[BK]","startTime":1657.235,"endTime":1663.777,"body":"to say that the hypertrophy adaptation is best"},{"speaker":"[BK]","startTime":1663.797,"endTime":1668.479,"body":"supported in an energy surplus by virtue"},{"speaker":"[BK]","startTime":1663.797,"endTime":1668.479,"body":"of optimizing feeling and best supporting the"},{"speaker":"[BK]","startTime":1668.519,"endTime":1672.18,"body":"energetically costly process of muscle"},{"speaker":"[BK]","startTime":1668.519,"endTime":1672.18,"body":"protein synthesis. I think that's almost irrefutable."},{"speaker":"[BK]","startTime":1672.62,"endTime":1676.082,"body":"It's not to say that you can't make progression"},{"speaker":"[BK]","startTime":1672.62,"endTime":1676.082,"body":"around energy maintenance, but I suppose one"},{"speaker":"[BK]","startTime":1676.102,"endTime":1680.892,"body":"of the things to consider here is that"},{"speaker":"[BK]","startTime":1676.102,"endTime":1680.892,"body":"Your energy expenditure is dynamic in nature,"},{"speaker":"[BK]","startTime":1680.912,"endTime":1684.414,"body":"and fortunately there's some practical"},{"speaker":"[BK]","startTime":1680.912,"endTime":1684.414,"body":"implications when it comes to tracking that"},{"speaker":"[BK]","startTime":1684.454,"endTime":1687.295,"body":"with great accuracy. You know, ideally"},{"speaker":"[BK]","startTime":1684.454,"endTime":1687.295,"body":"we would have this risk-based wearable that"},{"speaker":"[BK]","startTime":1687.315,"endTime":1691.177,"body":"tells us exactly what our energy expenditure"},{"speaker":"[BK]","startTime":1687.315,"endTime":1691.177,"body":"is, and we would carefully titrate our intake"},{"speaker":"[BK]","startTime":1691.217,"endTime":1695.2,"body":"to manage a surplus conducive to progress"},{"speaker":"[BK]","startTime":1691.217,"endTime":1695.2,"body":"on any given day. And that would allow us to"},{"speaker":"[BK]","startTime":1696.32,"endTime":1702.324,"body":"really optimize our P ratio in a gaining"},{"speaker":"[BK]","startTime":1696.32,"endTime":1702.324,"body":"phase. But that's just not possible. You know,"},{"speaker":"[BK]","startTime":1702.344,"endTime":1706.226,"body":"if we look at it like this from the perspective"},{"speaker":"[BK]","startTime":1702.344,"endTime":1706.226,"body":"of say muscle gain, there is approximately"},{"speaker":"[BK]","startTime":1706.246,"endTime":1711.621,"body":"26 kilocalories you know, per kilogram"},{"speaker":"[BK]","startTime":1706.246,"endTime":1711.621,"body":"of muscle mass, it's very marginal. If you"},{"speaker":"[BK]","startTime":1711.661,"endTime":1717.766,"body":"sort of divide that across a 30 day period"},{"speaker":"[BK]","startTime":1711.661,"endTime":1717.766,"body":"off the top of my dome, it's about 80 calories"},{"speaker":"[BK]","startTime":1717.786,"endTime":1722.349,"body":"per day. Now it's impossible to have exactly"},{"speaker":"[BK]","startTime":1717.786,"endTime":1722.349,"body":"an 80 calorie surplus per day, that's gonna"},{"speaker":"[BK]","startTime":1722.369,"endTime":1725.652,"body":"be fluctuating on a day to day basis."},{"speaker":"[BK]","startTime":1722.369,"endTime":1725.652,"body":"So generally speaking, we put in place a surplus"},{"speaker":"[BK]","startTime":1725.672,"endTime":1730.875,"body":"that we know is going to have us in a"},{"speaker":"[BK]","startTime":1725.672,"endTime":1730.875,"body":"positive energy balance across that duration,"},{"speaker":"[BK]","startTime":1731.016,"endTime":1734.478,"body":"and by virtue of that, we're gonna have"},{"speaker":"[BK]","startTime":1731.016,"endTime":1734.478,"body":"some days where the deficit, sorry, the surplus"},{"speaker":"[BK]","startTime":1734.518,"endTime":1737.524,"body":"rather is a bit. bigger and conversely"},{"speaker":"[BK]","startTime":1734.518,"endTime":1737.524,"body":"a little bit smaller. And that's just part"},{"speaker":"[BK]","startTime":1737.564,"endTime":1740.846,"body":"of what we do. And there's going to be"},{"speaker":"[BK]","startTime":1737.564,"endTime":1740.846,"body":"quite possibly for the natural athletes and"},{"speaker":"[BK]","startTime":1741.026,"endTime":1744.249,"body":"quote unquote follow through in terms"},{"speaker":"[BK]","startTime":1741.026,"endTime":1744.249,"body":"of fat accrual. And that's where mini cuts"},{"speaker":"[BK]","startTime":1744.289,"endTime":1749.432,"body":"and the like come into play. Obviously"},{"speaker":"[BK]","startTime":1744.289,"endTime":1749.432,"body":"things are very different with the in-ube athlete"},{"speaker":"[BK]","startTime":1749.472,"endTime":1754.415,"body":"who are naive to resistance based stress"},{"speaker":"[BK]","startTime":1749.472,"endTime":1754.415,"body":"and very hyper adaptable and can manage a larger"},{"speaker":"[BK]","startTime":1754.475,"endTime":1760.431,"body":"surplus by virtue of having increased"},{"speaker":"[BK]","startTime":1754.475,"endTime":1760.431,"body":"nutrient partitioning for protein. But I mean,"},{"speaker":"[BK]","startTime":1760.451,"endTime":1764.193,"body":"I think it's irrefutable. You're going"},{"speaker":"[BK]","startTime":1760.451,"endTime":1764.193,"body":"to want to be in a surplus, but there is definitely"},{"speaker":"[BK]","startTime":1764.213,"endTime":1769.036,"body":"a time to be energy maintenance. There"},{"speaker":"[BK]","startTime":1764.213,"endTime":1769.036,"body":"is times for that, and there's periods where"},{"speaker":"[BK]","startTime":1769.076,"endTime":1773.799,"body":"there is some recomposition. And research"},{"speaker":"[BK]","startTime":1769.076,"endTime":1773.799,"body":"will indicate that you can have some level"},{"speaker":"[BK]","startTime":1773.819,"endTime":1777.501,"body":"of recomposition as defined as an increase"},{"speaker":"[BK]","startTime":1773.819,"endTime":1777.501,"body":"in muscle mass, simultaneous decrease in muscle"},{"speaker":"[BK]","startTime":1777.521,"endTime":1781.423,"body":"mass and fat mass. But I wouldn't be banking"},{"speaker":"[BK]","startTime":1777.521,"endTime":1781.423,"body":"on it. You know, I don't go into a, with an"},{"speaker":"[BK]","startTime":1781.483,"endTime":1785.286,"body":"athlete and say, okay, we're gonna recomp"},{"speaker":"[BK]","startTime":1781.483,"endTime":1785.286,"body":"for life, man. And I'm like,"},{"speaker":"[Bryan]","startTime":1785.141,"endTime":1785.389,"body":"Thank you."},{"speaker":"[BK]","startTime":1785.346,"endTime":1792.245,"body":"no. I mean. Shit, I'd love to say yes,"},{"speaker":"[BK]","startTime":1785.346,"endTime":1792.245,"body":"but it just doesn't, I just cannot see how"},{"speaker":"[BK]","startTime":1792.285,"endTime":1798.628,"body":"this is going to be overly effective."},{"speaker":"[BK]","startTime":1792.285,"endTime":1798.628,"body":"Just before you jump in, one thing I'll say"},{"speaker":"[BK]","startTime":1798.648,"endTime":1805.371,"body":"is this. Let's say for example, you are"},{"speaker":"[BK]","startTime":1798.648,"endTime":1805.371,"body":"at energy maintenance. So this gentleman said,"},{"speaker":"[BK]","startTime":1805.391,"endTime":1809.513,"body":"hey, you make all your gains at maintenance."},{"speaker":"[BK]","startTime":1805.391,"endTime":1809.513,"body":"Are you really at maintenance on any given"},{"speaker":"[BK]","startTime":1809.533,"endTime":1814.04,"body":"day? This happens in real time. surplus"},{"speaker":"[BK]","startTime":1809.533,"endTime":1814.04,"body":"and deficit. So what if I'm at maintenance"},{"speaker":"[BK]","startTime":1814.06,"endTime":1818.163,"body":"across the week, but I had four days where"},{"speaker":"[BK]","startTime":1814.06,"endTime":1818.163,"body":"I was in an 80 cal surplus. 80 cal is not a"},{"speaker":"[BK]","startTime":1818.183,"endTime":1821.625,"body":"big surplus. That's me walking to the"},{"speaker":"[BK]","startTime":1818.183,"endTime":1821.625,"body":"fridge 10 times less per day. It's nothing."},{"speaker":"[BK]","startTime":1822.406,"endTime":1825.608,"body":"So maybe I was in a surplus then, and"},{"speaker":"[BK]","startTime":1822.406,"endTime":1825.608,"body":"then I might've been a small deficit at the"},{"speaker":"[BK]","startTime":1825.628,"endTime":1826.829,"body":"end of the week, and then"},{"speaker":"[Bryan]","startTime":1826.814,"endTime":1827.038,"body":"Mm-hmm."},{"speaker":"[BK]","startTime":1826.869,"endTime":1830.231,"body":"across the week I'm at maintenance. But"},{"speaker":"[BK]","startTime":1826.869,"endTime":1830.231,"body":"I had three days where I was, quote unquote,"},{"speaker":"[BK]","startTime":1830.291,"endTime":1835.154,"body":"in an optimal position to facilitate adaptation,"},{"speaker":"[BK]","startTime":1830.291,"endTime":1835.154,"body":"and three days where I wasn't. Were you at"},{"speaker":"[BK]","startTime":1835.194,"endTime":1838.477,"body":"maintenance every single day? No, it's"},{"speaker":"[BK]","startTime":1835.194,"endTime":1838.477,"body":"going to change, no matter how consistent your"},{"speaker":"[BK]","startTime":1838.697,"endTime":1840.418,"body":"day is. So I"},{"speaker":"[Bryan]","startTime":1839.851,"endTime":1840.04,"body":"Yeah."},{"speaker":"[BK]","startTime":1840.438,"endTime":1843.598,"body":"suppose point to ponder. Ahem."},{"speaker":"[Bryan]","startTime":1844.113,"endTime":1849.135,"body":"I feel like if there was a way that"},{"speaker":"[Bryan]","startTime":1844.113,"endTime":1849.135,"body":"you could be 100% sure that you were in like"},{"speaker":"[Bryan]","startTime":1849.215,"endTime":1854.718,"body":"a 50 or 100 calorie surplus every single"},{"speaker":"[Bryan]","startTime":1849.215,"endTime":1854.718,"body":"day, like there was some way you could possibly"},{"speaker":"[Bryan]","startTime":1854.798,"endTime":1859.24,"body":"know that, that just like mechanistically"},{"speaker":"[Bryan]","startTime":1854.798,"endTime":1859.24,"body":"in theory you could say like, yes that would"},{"speaker":"[Bryan]","startTime":1859.26,"endTime":1864.564,"body":"be probably be sufficient for you to"},{"speaker":"[Bryan]","startTime":1859.26,"endTime":1864.564,"body":"gain, but because you just don't know and it's"},{"speaker":"[Bryan]","startTime":1864.604,"endTime":1868.307,"body":"so variable day to day and like maybe"},{"speaker":"[Bryan]","startTime":1864.604,"endTime":1868.307,"body":"you walking the fridge 10 times actually burns"},{"speaker":"[Bryan]","startTime":1868.347,"endTime":1872.73,"body":"more calories than you consuming those"},{"speaker":"[Bryan]","startTime":1868.347,"endTime":1872.73,"body":"50 calories. I mean it's like now suddenly"},{"speaker":"[Bryan]","startTime":1872.75,"endTime":1879.155,"body":"you're in a deficit so yeah I agree"},{"speaker":"[Bryan]","startTime":1872.75,"endTime":1879.155,"body":"I think you know part of the reason of bulking"},{"speaker":"[Bryan]","startTime":1879.215,"endTime":1884.339,"body":"or gaining or whatever confidently"},{"speaker":"[Bryan]","startTime":1879.215,"endTime":1884.339,"body":"is just to be sure that you are in a surplus"},{"speaker":"[Bryan]","startTime":1884.359,"endTime":1886.02,"body":"and that you're not dipping into that"},{"speaker":"[Bryan]","startTime":1884.359,"endTime":1886.02,"body":"deficit."},{"speaker":"[BK]","startTime":1887.603,"endTime":1892.587,"body":"Yeah, I mean, maybe we should all just,"},{"speaker":"[BK]","startTime":1887.603,"endTime":1892.587,"body":"in fact, I would love to have an experiment"},{"speaker":"[BK]","startTime":1892.607,"endTime":1899.152,"body":"like that. And gosh, it would be methodologically"},{"speaker":"[BK]","startTime":1892.607,"endTime":1899.152,"body":"taxing if we just had, okay, for six months,"},{"speaker":"[BK]","startTime":1899.493,"endTime":1904.157,"body":"we're going to sit someone in a metabolic"},{"speaker":"[BK]","startTime":1899.493,"endTime":1904.157,"body":"chamber and it's a full gym and you're just"},{"speaker":"[BK]","startTime":1904.177,"endTime":1909.101,"body":"gonna train in that place, live in that"},{"speaker":"[BK]","startTime":1904.177,"endTime":1909.101,"body":"joint. And then we can really accurately evaluate"},{"speaker":"[BK]","startTime":1909.862,"endTime":1913.805,"body":"your energy expenditure. Oh my gosh, that'd"},{"speaker":"[BK]","startTime":1909.862,"endTime":1913.805,"body":"be fantastic. It's just not"},{"speaker":"[Bryan]","startTime":1913.809,"endTime":1913.869,"body":"It"},{"speaker":"[BK]","startTime":1913.825,"endTime":1913.925,"body":"gonna"},{"speaker":"[Bryan]","startTime":1913.889,"endTime":1914.01,"body":"would"},{"speaker":"[BK]","startTime":1913.945,"endTime":1914.125,"body":"happen."},{"speaker":"[Bryan]","startTime":1914.03,"endTime":1917.763,"body":"be amazing. Yeah, exactly. Oh, it is"},{"speaker":"[Bryan]","startTime":1914.03,"endTime":1917.763,"body":"true. 50 calorie surplus is all you need."},{"speaker":"[BK]","startTime":1918.811,"endTime":1918.892,"body":"Yeah!"},{"speaker":"[Aaron Straker]","startTime":1921.606,"endTime":1927.668,"body":"And we do feel rather confident"},{"speaker":"[Aaron Straker]","startTime":1921.606,"endTime":1927.668,"body":"with that, that many, many times the dreamer"},{"speaker":"[Aaron Straker]","startTime":1927.708,"endTime":1933.871,"body":"bulk, right, it's a facade,"},{"speaker":"[Aaron Straker]","startTime":1927.708,"endTime":1933.871,"body":"right? It's something that's completely superfluous."},{"speaker":"[Aaron Straker]","startTime":1933.891,"endTime":1934.051,"body":"You're"},{"speaker":"[BK]","startTime":1934.003,"endTime":1934.065,"body":"BAM"},{"speaker":"[Aaron Straker]","startTime":1934.071,"endTime":1937.893,"body":"just going to obviously accrue"},{"speaker":"[Aaron Straker]","startTime":1934.071,"endTime":1937.893,"body":"body fat at a much faster rate. And that is"},{"speaker":"[Aaron Straker]","startTime":1937.933,"endTime":1938.073,"body":"what"},{"speaker":"[BK]","startTime":1938.511,"endTime":1938.595,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":1938.553,"endTime":1943.136,"body":"a good portion of that paper"},{"speaker":"[Aaron Straker]","startTime":1938.553,"endTime":1943.136,"body":"suggests. And to kind of wrap up this point,"},{"speaker":"[Aaron Straker]","startTime":1943.276,"endTime":1948.118,"body":"I just, I was reading that"},{"speaker":"[Aaron Straker]","startTime":1943.276,"endTime":1948.118,"body":"and I kind of just felt, and unfortunately,"},{"speaker":"[Aaron Straker]","startTime":1948.158,"endTime":1951.66,"body":"Brian, I don't know if you"},{"speaker":"[Aaron Straker]","startTime":1948.158,"endTime":1951.66,"body":"saw it either, Dave McHoney jumped in Wait"},{"speaker":"[Aaron Straker]","startTime":1951.68,"endTime":1956.221,"body":"a minute here. It's like, I"},{"speaker":"[Aaron Straker]","startTime":1951.68,"endTime":1956.221,"body":"feel like this information is going to kind"},{"speaker":"[Aaron Straker]","startTime":1956.241,"endTime":1959.882,"body":"of fall in the wrong ears,"},{"speaker":"[Aaron Straker]","startTime":1956.241,"endTime":1959.882,"body":"you know? So I was, I was fortunate to feel"},{"speaker":"[Aaron Straker]","startTime":1959.923,"endTime":1963.604,"body":"that, like, Dave felt pretty"},{"speaker":"[Aaron Straker]","startTime":1959.923,"endTime":1963.604,"body":"much the same way I did. But the people who"},{"speaker":"[Aaron Straker]","startTime":1963.644,"endTime":1967.245,"body":"are following, like, those"},{"speaker":"[Aaron Straker]","startTime":1963.644,"endTime":1967.245,"body":"pages and stuff like that, they're the us's"},{"speaker":"[Aaron Straker]","startTime":1967.785,"endTime":1971.73,"body":"of... Well, Brandon's a little"},{"speaker":"[Aaron Straker]","startTime":1967.785,"endTime":1971.73,"body":"bit younger than us. So like, you know, 10,"},{"speaker":"[Aaron Straker]","startTime":1972.03,"endTime":1977.312,"body":"15 and 20 years ago, who are"},{"speaker":"[Aaron Straker]","startTime":1972.03,"endTime":1977.312,"body":"guys who are probably, you know, 160 pounds,"},{"speaker":"[Aaron Straker]","startTime":1977.692,"endTime":1984.034,"body":"maybe, you know, 70, 72 kilos,"},{"speaker":"[Aaron Straker]","startTime":1977.692,"endTime":1984.034,"body":"whatever, and wanna get to 200 in the 90 kilos"},{"speaker":"[Aaron Straker]","startTime":1984.074,"endTime":1988.695,"body":"sort of thing. And I feel like"},{"speaker":"[Aaron Straker]","startTime":1984.074,"endTime":1988.695,"body":"while that information is objectively correct"},{"speaker":"[Aaron Straker]","startTime":1988.835,"endTime":1995.877,"body":"based off of the results of"},{"speaker":"[Aaron Straker]","startTime":1988.835,"endTime":1995.877,"body":"the study, it's unhelpful to the population"},{"speaker":"[Aaron Straker]","startTime":1995.897,"endTime":2000.107,"body":"that it's being presented to."},{"speaker":"[Aaron Straker]","startTime":1995.897,"endTime":2000.107,"body":"So"},{"speaker":"[BK]","startTime":2000.252,"endTime":2000.626,"body":"Possibly."},{"speaker":"[Aaron Straker]","startTime":2000.328,"endTime":2005.093,"body":"again, just looking to get"},{"speaker":"[Aaron Straker]","startTime":2000.328,"endTime":2005.093,"body":"someone who I respect's opinion kind of on"},{"speaker":"[Aaron Straker]","startTime":2005.133,"endTime":2012.802,"body":"that approach of covering,"},{"speaker":"[Aaron Straker]","startTime":2005.133,"endTime":2012.802,"body":"hey, I'm 20 and I want to be as big as I can"},{"speaker":"[Aaron Straker]","startTime":2012.842,"endTime":2015.525,"body":"be naturally, what is it going"},{"speaker":"[Aaron Straker]","startTime":2012.842,"endTime":2015.525,"body":"to take sort of thing?"},{"speaker":"[BK]","startTime":2015.983,"endTime":2019.906,"body":"Yeah. I mean, look, in practice, I will"},{"speaker":"[BK]","startTime":2015.983,"endTime":2019.906,"body":"say this, there's a time for maintenance. There"},{"speaker":"[BK]","startTime":2019.966,"endTime":2024.209,"body":"is, but I mean, from a purely, because"},{"speaker":"[BK]","startTime":2019.966,"endTime":2024.209,"body":"I'm a pragmatist, right? I mean, you know,"},{"speaker":"[BK]","startTime":2024.249,"endTime":2031.994,"body":"I participated in the science, but I'm"},{"speaker":"[BK]","startTime":2024.249,"endTime":2031.994,"body":"certainly a pragmatist rather than a scientist."},{"speaker":"[BK]","startTime":2032.014,"endTime":2037.178,"body":"And from a pragmatic perspective, from"},{"speaker":"[BK]","startTime":2032.014,"endTime":2037.178,"body":"a coaching perspective, I want body weight"},{"speaker":"[BK]","startTime":2037.198,"endTime":2042.982,"body":"to be relatively dynamic in that each"},{"speaker":"[BK]","startTime":2037.198,"endTime":2042.982,"body":"phase has function and I want to capitalize"},{"speaker":"[BK]","startTime":2043.002,"endTime":2046.26,"body":"on the function. every phase has a trade"},{"speaker":"[BK]","startTime":2043.002,"endTime":2046.26,"body":"off in the context of bodybuilder and likely"},{"speaker":"[BK]","startTime":2046.3,"endTime":2051.224,"body":"any other sport. I wanna capitalize on"},{"speaker":"[BK]","startTime":2046.3,"endTime":2051.224,"body":"the function. I wanna attenuate the side effect."},{"speaker":"[BK]","startTime":2051.444,"endTime":2056.328,"body":"Gain, gaining phases, maximize muscle"},{"speaker":"[BK]","startTime":2051.444,"endTime":2056.328,"body":"gain and performance actually contributes to"},{"speaker":"[BK]","startTime":2056.368,"endTime":2061.331,"body":"that, right? Attenuate fat gain, vice"},{"speaker":"[BK]","startTime":2056.368,"endTime":2061.331,"body":"versa in a condense preparation. Maximize fat"},{"speaker":"[BK]","startTime":2061.371,"endTime":2067.1549999999997,"body":"loss, attenuate muscle loss. So, but in"},{"speaker":"[BK]","startTime":2061.371,"endTime":2067.1549999999997,"body":"pursuit of both those goals, I want a, it's"},{"speaker":"[BK]","startTime":2067.1949999999997,"endTime":2071.138,"body":"going to have to be dynamic. You know,"},{"speaker":"[BK]","startTime":2067.1949999999997,"endTime":2071.138,"body":"you wanna put on 20 pounds of muscle mass."},{"speaker":"[BK]","startTime":2071.158,"endTime":2074.989,"body":"I mean like. Do you have nine pounds of"},{"speaker":"[BK]","startTime":2071.158,"endTime":2074.989,"body":"fat mass to lose over time and recomp, I'm"},{"speaker":"[BK]","startTime":2075.009,"endTime":2080.98,"body":"like, no, it's gonna come up. So yeah,"},{"speaker":"[BK]","startTime":2075.009,"endTime":2080.98,"body":"I'm very dynamic with shifting body weight"},{"speaker":"[BK]","startTime":2081.0,"endTime":2082.162,"body":"through each individual phase."},{"speaker":"[Aaron Straker]","startTime":2084.703,"endTime":2084.848,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2085.193,"endTime":2090.338,"body":"Are you guys training together like"},{"speaker":"[Bryan]","startTime":2085.193,"endTime":2090.338,"body":"every day, some days? What's the, what's the"},{"speaker":"[Bryan]","startTime":2090.378,"endTime":2094.382,"body":"schedule with one, one day out of the"},{"speaker":"[Bryan]","startTime":2090.378,"endTime":2094.382,"body":"12 day is a 12 day micro cycle."},{"speaker":"[Aaron Straker]","startTime":2094.169,"endTime":2095.755,"body":"No, we trained together one"},{"speaker":"[Aaron Straker]","startTime":2094.169,"endTime":2095.755,"body":"time."},{"speaker":"[Bryan]","startTime":2096.485,"endTime":2098.747,"body":"Well, you've trained together one time."},{"speaker":"[Bryan]","startTime":2096.485,"endTime":2098.747,"body":"Okay. But you're training with"},{"speaker":"[BK]","startTime":2098.727,"endTime":2098.887,"body":"That's"},{"speaker":"[Bryan]","startTime":2098.787,"endTime":2099.187,"body":"Jackson"},{"speaker":"[BK]","startTime":2098.907,"endTime":2099.168,"body":"because"},{"speaker":"[Bryan]","startTime":2099.207,"endTime":2099.348,"body":"more"},{"speaker":"[BK]","startTime":2099.248,"endTime":2099.488,"body":"Aaron"},{"speaker":"[Bryan]","startTime":2099.408,"endTime":2099.628,"body":"often."},{"speaker":"[BK]","startTime":2099.529,"endTime":2101.153,"body":"died. I'm joking, I'm joking."},{"speaker":"[Aaron Straker]","startTime":2101.082,"endTime":2101.302,"body":"Yeah,"},{"speaker":"[BK]","startTime":2101.173,"endTime":2101.474,"body":"Oh."},{"speaker":"[Aaron Straker]","startTime":2101.342,"endTime":2101.482,"body":"no,"},{"speaker":"[BK]","startTime":2101.494,"endTime":2101.554,"body":"Ha"},{"speaker":"[Aaron Straker]","startTime":2101.562,"endTime":2101.602,"body":"I"},{"speaker":"[BK]","startTime":2101.574,"endTime":2101.614,"body":"ha"},{"speaker":"[Aaron Straker]","startTime":2101.642,"endTime":2102.643,"body":"did, I did, I"},{"speaker":"[BK]","startTime":2102.657,"endTime":2102.917,"body":"ha."},{"speaker":"[Aaron Straker]","startTime":2102.683,"endTime":2108.607,"body":"did literally. I, for what"},{"speaker":"[Aaron Straker]","startTime":2102.683,"endTime":2108.607,"body":"it's worth, I was, it was that, we talked about"},{"speaker":"[Aaron Straker]","startTime":2108.627,"endTime":2108.967,"body":"it. Remember,"},{"speaker":"[BK]","startTime":2108.797,"endTime":2108.984,"body":"Okay."},{"speaker":"[Aaron Straker]","startTime":2108.987,"endTime":2110.768,"body":"Brian, you convinced me to"},{"speaker":"[Aaron Straker]","startTime":2108.987,"endTime":2110.768,"body":"deload, and I was like,"},{"speaker":"[Bryan]","startTime":2110.794,"endTime":2111.025,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2111.109,"endTime":2114.771,"body":"I'm gonna deload next week."},{"speaker":"[Aaron Straker]","startTime":2111.109,"endTime":2114.771,"body":"I have this training session with Brandon,"},{"speaker":"[Aaron Straker]","startTime":2114.871,"endTime":2118.834,"body":"and that training session just"},{"speaker":"[Aaron Straker]","startTime":2114.871,"endTime":2118.834,"body":"like, fucking, like, sky"},{"speaker":"[Bryan]","startTime":2118.581,"endTime":2118.938,"body":"Got it."},{"speaker":"[Aaron Straker]","startTime":2118.914,"endTime":2122.317,"body":"hockey sticked me, and I was"},{"speaker":"[Aaron Straker]","startTime":2118.914,"endTime":2122.317,"body":"like, something's wrong, something's really"},{"speaker":"[Aaron Straker]","startTime":2122.377,"endTime":2122.757,"body":"wrong."},{"speaker":"[Bryan]","startTime":2123.817,"endTime":2127.001,"body":"Got it. Okay. So I don't know. So you"},{"speaker":"[Bryan]","startTime":2123.817,"endTime":2127.001,"body":"see you're training with Jackson more often"},{"speaker":"[Bryan]","startTime":2127.061,"endTime":2132.589,"body":"training with Brandon one time. Do"},{"speaker":"[Bryan]","startTime":2127.061,"endTime":2132.589,"body":"and are you guys in like the same area of Bali?"},{"speaker":"[Bryan]","startTime":2132.609,"endTime":2133.69,"body":"Like, is it easy to train"},{"speaker":"[BK]","startTime":2133.627,"endTime":2135.498,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":2133.73,"endTime":2134.972,"body":"together? Yeah."},{"speaker":"[Aaron Straker]","startTime":2135.318,"endTime":2135.598,"body":"Yeah,"},{"speaker":"[BK]","startTime":2135.518,"endTime":2136.042,"body":"yeah, easy."},{"speaker":"[Aaron Straker]","startTime":2136.118,"endTime":2139.861,"body":"yeah, yeah. I mean, within"},{"speaker":"[Aaron Straker]","startTime":2136.118,"endTime":2139.861,"body":"a 10 minute drive, something like that."},{"speaker":"[Bryan]","startTime":2139.969,"endTime":2140.152,"body":"Cool."},{"speaker":"[Aaron Straker]","startTime":2140.341,"endTime":2146.065,"body":"It's like a small town. The"},{"speaker":"[Aaron Straker]","startTime":2140.341,"endTime":2146.065,"body":"infrastructure, the lack of infrastructure"},{"speaker":"[Aaron Straker]","startTime":2146.185,"endTime":2150.328,"body":"makes it difficult with traffic"},{"speaker":"[Aaron Straker]","startTime":2146.185,"endTime":2150.328,"body":"to get like two roads over,"},{"speaker":"[Bryan]","startTime":2150.697,"endTime":2151.739,"body":"Got it."},{"speaker":"[Aaron Straker]","startTime":2150.929,"endTime":2151.409,"body":"if that makes"},{"speaker":"[BK]","startTime":2151.428,"endTime":2151.65,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2151.429,"endTime":2151.709,"body":"sense."},{"speaker":"[Bryan]","startTime":2151.779,"endTime":2152.039,"body":"So"},{"speaker":"[BK]","startTime":2151.995,"endTime":2152.137,"body":"yeah."},{"speaker":"[Bryan]","startTime":2152.52,"endTime":2155.927,"body":"just because I know the most common"},{"speaker":"[Bryan]","startTime":2152.52,"endTime":2155.927,"body":"question everyone wants to know and probably"},{"speaker":"[Bryan]","startTime":2155.987,"endTime":2160.416,"body":"the most irrelevant question to progress,"},{"speaker":"[Bryan]","startTime":2155.987,"endTime":2160.416,"body":"but everyone wants to know people's splits."},{"speaker":"[Bryan]","startTime":2161.221,"endTime":2166.102,"body":"So that's the reason I framed that"},{"speaker":"[Bryan]","startTime":2161.221,"endTime":2166.102,"body":"question and was curious. So Brandon, are you,"},{"speaker":"[Bryan]","startTime":2166.282,"endTime":2170.724,"body":"what is your split now? Do you work"},{"speaker":"[Bryan]","startTime":2166.282,"endTime":2170.724,"body":"on a calendar week or are you like, I know"},{"speaker":"[Bryan]","startTime":2170.944,"endTime":2173.385,"body":"Aaron mentioned he's on like a 12 day"},{"speaker":"[Bryan]","startTime":2170.944,"endTime":2173.385,"body":"micro cycle now, which"},{"speaker":"[BK]","startTime":2173.639,"endTime":2173.826,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2173.785,"endTime":2178.166,"body":"he hates going off the calendar week."},{"speaker":"[Bryan]","startTime":2173.785,"endTime":2178.166,"body":"So this is kind of a new thing for him. Whereas"},{"speaker":"[Bryan]","startTime":2178.266,"endTime":2181.728,"body":"I love being off the calendar week."},{"speaker":"[Bryan]","startTime":2178.266,"endTime":2181.728,"body":"I hate the structure of the seven day week."},{"speaker":"[Bryan]","startTime":2182.028,"endTime":2182.228,"body":"What's"},{"speaker":"[BK]","startTime":2182.116,"endTime":2182.298,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2182.248,"endTime":2183.608,"body":"your split and how do you feel about"},{"speaker":"[Bryan]","startTime":2182.248,"endTime":2183.608,"body":"that?"},{"speaker":"[BK]","startTime":2184.803,"endTime":2187.865,"body":"Yeah, I mean, look, I will say that over"},{"speaker":"[BK]","startTime":2184.803,"endTime":2187.865,"body":"my training career, there's probably two or"},{"speaker":"[BK]","startTime":2187.905,"endTime":2194.17,"body":"three micro cycles of which I would generally"},{"speaker":"[BK]","startTime":2187.905,"endTime":2194.17,"body":"employ, depending on, predominantly depending"},{"speaker":"[BK]","startTime":2194.23,"endTime":2198.734,"body":"on which area I need to emphasize in terms"},{"speaker":"[BK]","startTime":2194.23,"endTime":2198.734,"body":"of my volume. What area in the physique needs"},{"speaker":"[BK]","startTime":2198.754,"endTime":2204.539,"body":"a little bit more lovin', so to speak."},{"speaker":"[BK]","startTime":2198.754,"endTime":2204.539,"body":"And at this current time, I'm running a push-pull,"},{"speaker":"[BK]","startTime":2205.139,"endTime":2212.765,"body":"so one session, lower, rest, and then"},{"speaker":"[BK]","startTime":2205.139,"endTime":2212.765,"body":"I separate a push day, a pull day, sorry, push-pull,"},{"speaker":"[BK]","startTime":2212.785,"endTime":2219.527,"body":"lower, rest, push. pull and a lower. So"},{"speaker":"[BK]","startTime":2212.785,"endTime":2219.527,"body":"it's a five day split. At the moment I'm pushing"},{"speaker":"[BK]","startTime":2219.547,"endTime":2224.192,"body":"my volumes quite high. As Aaron experienced,"},{"speaker":"[BK]","startTime":2219.547,"endTime":2224.192,"body":"my volumes were at the end of that block were"},{"speaker":"[BK]","startTime":2224.212,"endTime":2232.059,"body":"quite insane for lack of a better term."},{"speaker":"[BK]","startTime":2224.212,"endTime":2232.059,"body":"And I will say that I do personally work somewhat"},{"speaker":"[BK]","startTime":2232.099,"endTime":2236.584,"body":"outside of the parameters of sort of conventional"},{"speaker":"[BK]","startTime":2232.099,"endTime":2236.584,"body":"evidence based recommendations on that front."},{"speaker":"[BK]","startTime":2237.885,"endTime":2242.94,"body":"And to be fair, I have been known to over"},{"speaker":"[BK]","startTime":2237.885,"endTime":2242.94,"body":"train as indicated by the sort of connective"},{"speaker":"[BK]","startTime":2242.98,"endTime":2248.724,"body":"tissue stress accumulation. But I respond"},{"speaker":"[BK]","startTime":2242.98,"endTime":2248.724,"body":"well to some pretty, pretty lofty volumes."},{"speaker":"[BK]","startTime":2248.784,"endTime":2252.246,"body":"Now, within that particular training block"},{"speaker":"[BK]","startTime":2248.784,"endTime":2252.246,"body":"that I refer to, there's a lot in the way of"},{"speaker":"[BK]","startTime":2252.286,"endTime":2255.688,"body":"what I would define as sort of central"},{"speaker":"[BK]","startTime":2252.286,"endTime":2255.688,"body":"volume, as in volume to the sort of central"},{"speaker":"[BK]","startTime":2255.708,"endTime":2261.532,"body":"structures through predominantly big compound"},{"speaker":"[BK]","startTime":2255.708,"endTime":2261.532,"body":"movements. And there is also another micro"},{"speaker":"[BK]","startTime":2261.612,"endTime":2264.954,"body":"cycle that I often run, which has a bit"},{"speaker":"[BK]","startTime":2261.612,"endTime":2264.954,"body":"more in the way of peripheral volume, say more"},{"speaker":"[BK]","startTime":2264.974,"endTime":2269.29,"body":"sort of. biceps and sort of lateral delts,"},{"speaker":"[BK]","startTime":2264.974,"endTime":2269.29,"body":"et cetera, which is something that I do work"},{"speaker":"[BK]","startTime":2269.37,"endTime":2273.714,"body":"in from time to time, depending on the"},{"speaker":"[BK]","startTime":2269.37,"endTime":2273.714,"body":"developmental sort of progression of my physique."},{"speaker":"[BK]","startTime":2273.734,"endTime":2277.978,"body":"But at the moment, that's the micro cycle"},{"speaker":"[BK]","startTime":2273.734,"endTime":2277.978,"body":"design. And it does adhere to a conventional"},{"speaker":"[BK]","startTime":2279.279,"endTime":2281.361,"body":"arbitrary volume of time that is a seven"},{"speaker":"[BK]","startTime":2279.279,"endTime":2281.361,"body":"day week,"},{"speaker":"[Bryan]","startTime":2281.285,"endTime":2282.147,"body":"Yeah,"},{"speaker":"[BK]","startTime":2281.822,"endTime":2282.082,"body":"simple."},{"speaker":"[Bryan]","startTime":2282.187,"endTime":2286.817,"body":"got it. When you're pushing these volumes"},{"speaker":"[Bryan]","startTime":2282.187,"endTime":2286.817,"body":"like this, does that then assume that you're"},{"speaker":"[Bryan]","startTime":2287.098,"endTime":2290.385,"body":"doing most of your work a little bit"},{"speaker":"[Bryan]","startTime":2287.098,"endTime":2290.385,"body":"further from failure than you would if it was"},{"speaker":"[Bryan]","startTime":2290.425,"endTime":2291.527,"body":"like a little bit lower volume?"},{"speaker":"[BK]","startTime":2292.771,"endTime":2299.774,"body":"Not necessarily, I mean, my prerequisite,"},{"speaker":"[BK]","startTime":2292.771,"endTime":2299.774,"body":"so give you an idea. So I, you know, I was"},{"speaker":"[BK]","startTime":2299.794,"endTime":2302.596,"body":"talking about before, what's interesting"},{"speaker":"[BK]","startTime":2299.794,"endTime":2302.596,"body":"in our industry is that we sort of have this"},{"speaker":"[BK]","startTime":2302.656,"endTime":2306.498,"body":"pendulum swing where we always overcorrect"},{"speaker":"[BK]","startTime":2302.656,"endTime":2306.498,"body":"in our industry, because no one can think logically,"},{"speaker":"[BK]","startTime":2306.758,"endTime":2312.501,"body":"I shouldn't say no one, that's a vast"},{"speaker":"[BK]","startTime":2306.758,"endTime":2312.501,"body":"assumption, but there's not a lot of individuals"},{"speaker":"[BK]","startTime":2312.522,"endTime":2316.063,"body":"who are scientifically sort of literal,"},{"speaker":"[BK]","startTime":2312.522,"endTime":2316.063,"body":"I suppose. And what I've seen with intensity"},{"speaker":"[BK]","startTime":2316.103,"endTime":2319.946,"body":"is, you know, when I came up in the industry,"},{"speaker":"[BK]","startTime":2316.103,"endTime":2319.946,"body":"the prerequisite is, you will get in the gym"},{"speaker":"[BK]","startTime":2320.146,"endTime":2325.151,"body":"and you will die for your set. And you"},{"speaker":"[BK]","startTime":2320.146,"endTime":2325.151,"body":"know, when you can no longer hold onto the"},{"speaker":"[BK]","startTime":2325.191,"endTime":2329.272,"body":"bar, tape yourself to the bar, do some"},{"speaker":"[BK]","startTime":2325.191,"endTime":2329.272,"body":"parcels, then maybe the set's finished. Can"},{"speaker":"[BK]","startTime":2329.292,"endTime":2333.073,"body":"you do some extra parcels? I don't know,"},{"speaker":"[BK]","startTime":2329.292,"endTime":2333.073,"body":"it's just ridiculous. And to be fair, that"},{"speaker":"[BK]","startTime":2333.093,"endTime":2337.715,"body":"was a great, that progressed my physique"},{"speaker":"[BK]","startTime":2333.093,"endTime":2337.715,"body":"in leaps and bounds earlier in my career. And"},{"speaker":"[BK]","startTime":2337.735,"endTime":2342.436,"body":"then we saw the volume error, volume's"},{"speaker":"[BK]","startTime":2337.735,"endTime":2342.436,"body":"the primary driver of hypertrophy, and then"},{"speaker":"[BK]","startTime":2342.456,"endTime":2346.077,"body":"volume, volume got really high and people"},{"speaker":"[BK]","startTime":2342.456,"endTime":2346.077,"body":"just train a long way from failure. And now"},{"speaker":"[BK]","startTime":2346.097,"endTime":2349.598,"body":"we're over-correcting a game where it's"},{"speaker":"[BK]","startTime":2346.097,"endTime":2349.598,"body":"like, you know, we're really doing one set"},{"speaker":"[BK]","startTime":2349.638,"endTime":2354.672,"body":"training, and I'm like, that has its place,"},{"speaker":"[BK]","startTime":2349.638,"endTime":2354.672,"body":"sure. and very intense. I'm in the middle here."},{"speaker":"[BK]","startTime":2354.732,"endTime":2358.114,"body":"It's a prerequisite that we're gonna train"},{"speaker":"[BK]","startTime":2354.732,"endTime":2358.114,"body":"hard in close proximity to failure. Like we"},{"speaker":"[BK]","startTime":2358.154,"endTime":2361.836,"body":"will be within two reps sort of failure"},{"speaker":"[BK]","startTime":2358.154,"endTime":2361.836,"body":"and we will challenge concentric failure on"},{"speaker":"[BK]","startTime":2361.876,"endTime":2366.599,"body":"movements with a low skill bias and hopefully"},{"speaker":"[BK]","startTime":2361.876,"endTime":2366.599,"body":"movements that aren't too systemically taxing"},{"speaker":"[BK]","startTime":2366.659,"endTime":2369.961,"body":"in terms of central fatigue. But we're"},{"speaker":"[BK]","startTime":2366.659,"endTime":2369.961,"body":"gonna push the envelope. And when the volumes"},{"speaker":"[BK]","startTime":2369.981,"endTime":2375.364,"body":"are higher, it really comes down to when"},{"speaker":"[BK]","startTime":2369.981,"endTime":2375.364,"body":"I'm in a position where I have the time in"},{"speaker":"[BK]","startTime":2375.404,"endTime":2379.939,"body":"my schedule. And B, I'm in a position"},{"speaker":"[BK]","startTime":2375.404,"endTime":2379.939,"body":"where my recovery is in goods. in good stead."},{"speaker":"[BK]","startTime":2380.039,"endTime":2383.942,"body":"I'm in angi surplus, my recovery's in"},{"speaker":"[BK]","startTime":2380.039,"endTime":2383.942,"body":"check by virtue of my nutritional status. My"},{"speaker":"[BK]","startTime":2383.982,"endTime":2389.006,"body":"stress is manageable, my sleep is in check."},{"speaker":"[BK]","startTime":2383.982,"endTime":2389.006,"body":"I've got a green light across the board. I've"},{"speaker":"[BK]","startTime":2389.026,"endTime":2392.91,"body":"got six weeks of go, go. Let's rock and"},{"speaker":"[BK]","startTime":2389.026,"endTime":2392.91,"body":"roll. And then perhaps we get into the contest"},{"speaker":"[BK]","startTime":2392.93,"endTime":2397.573,"body":"season, which for me is just a crazy time."},{"speaker":"[BK]","startTime":2392.93,"endTime":2397.573,"body":"You know, I'm doing, which to be fair, is a"},{"speaker":"[BK]","startTime":2397.594,"endTime":2403.278,"body":"show, 15 shows a year, weekends at least."},{"speaker":"[BK]","startTime":2397.594,"endTime":2403.278,"body":"But the bulk of the season, I know my seat's"},{"speaker":"[BK]","startTime":2403.298,"endTime":2407.762,"body":"gonna be less. I'm just not gonna be able"},{"speaker":"[BK]","startTime":2403.298,"endTime":2407.762,"body":"to manage those volumes. So the volume has"},{"speaker":"[BK]","startTime":2407.782,"endTime":2412.158,"body":"to come down a little bit. times. I don't"},{"speaker":"[BK]","startTime":2407.782,"endTime":2412.158,"body":"have to ask you a question but yes."},{"speaker":"[Bryan]","startTime":2412.381,"endTime":2418.547,"body":"Yeah, yeah, totally. And then, so you're"},{"speaker":"[Bryan]","startTime":2412.381,"endTime":2418.547,"body":"doing multiple top sets, so to speak, of movements."},{"speaker":"[Bryan]","startTime":2418.587,"endTime":2421.951,"body":"So there'll be like, you know, a warm-up,"},{"speaker":"[Bryan]","startTime":2418.587,"endTime":2421.951,"body":"two to three warm-up sets, and then you have"},{"speaker":"[Bryan]","startTime":2422.692,"endTime":2426.396,"body":"three to four top sets of a movement"},{"speaker":"[Bryan]","startTime":2422.692,"endTime":2426.396,"body":"that are all relatively close to failure, or"},{"speaker":"[Bryan]","startTime":2426.416,"endTime":2430.84,"body":"you kind of warm up as you go, and"},{"speaker":"[Bryan]","startTime":2426.416,"endTime":2430.84,"body":"there's like, you know, a four RIR, a three,"},{"speaker":"[Bryan]","startTime":2430.88,"endTime":2433.984,"body":"a two, a one, and maybe a zero, or"},{"speaker":"[Bryan]","startTime":2430.88,"endTime":2433.984,"body":"something like that type thing."},{"speaker":"[BK]","startTime":2435.235,"endTime":2441.616,"body":"Realistically, from a personal perspective,"},{"speaker":"[BK]","startTime":2435.235,"endTime":2441.616,"body":"I may have three sets on some movement selections,"},{"speaker":"[BK]","startTime":2442.176,"endTime":2448.238,"body":"two of those would be to the absolute"},{"speaker":"[BK]","startTime":2442.176,"endTime":2448.238,"body":"wire, if there was three sets. When I accumulate"},{"speaker":"[BK]","startTime":2448.798,"endTime":2452.98,"body":"volume by way of sets and I say it's a"},{"speaker":"[BK]","startTime":2448.798,"endTime":2452.98,"body":"high volume, it's more gonna be a product of"},{"speaker":"[BK]","startTime":2453.02,"endTime":2457.901,"body":"diversity of movement selections versus"},{"speaker":"[BK]","startTime":2453.02,"endTime":2457.901,"body":"taking sort of a select group of three movements,"},{"speaker":"[BK]","startTime":2457.921,"endTime":2458.481,"body":"for example,"},{"speaker":"[Bryan]","startTime":2458.302,"endTime":2458.488,"body":"Mmm."},{"speaker":"[BK]","startTime":2458.641,"endTime":2465.159,"body":"and then doing five sets per piece. I"},{"speaker":"[BK]","startTime":2458.641,"endTime":2465.159,"body":"believe as bodybuilders, or really to optimize"},{"speaker":"[BK]","startTime":2465.419,"endTime":2470.6,"body":"bodybuilding specific adaptation that"},{"speaker":"[BK]","startTime":2465.419,"endTime":2470.6,"body":"there's benefit to diversity. And also it's"},{"speaker":"[BK]","startTime":2470.84,"endTime":2477.082,"body":"somewhat preventative from the perspective"},{"speaker":"[BK]","startTime":2470.84,"endTime":2477.082,"body":"of connective tissue stress. And that's the"},{"speaker":"[BK]","startTime":2477.102,"endTime":2482.904,"body":"thing with power lifters, they wanna tax"},{"speaker":"[BK]","startTime":2477.102,"endTime":2482.904,"body":"exactly the same range. That's conducive to"},{"speaker":"[BK]","startTime":2482.924,"endTime":2488.385,"body":"their goals for us. I'm like, well, I"},{"speaker":"[BK]","startTime":2482.924,"endTime":2488.385,"body":"don't wanna get an overuse injury and can I"},{"speaker":"[BK]","startTime":2488.585,"endTime":2492.846,"body":"work this tissue from a slightly different"},{"speaker":"[BK]","startTime":2488.585,"endTime":2492.846,"body":"angle or force curve? Maybe I can ring out"},{"speaker":"[BK]","startTime":2492.866,"endTime":2495.622,"body":"a little bit. Yeah."},{"speaker":"[Bryan]","startTime":2495.575,"endTime":2498.544,"body":"I love that approach. I think that"},{"speaker":"[Bryan]","startTime":2495.575,"endTime":2498.544,"body":"applies pretty universally to hypertrophy."},{"speaker":"[Bryan]","startTime":2498.584,"endTime":2501.092,"body":"Just hit it from more angles for sure."},{"speaker":"[BK]","startTime":2502.475,"endTime":2505.078,"body":"Obviously within reason, you know, then"},{"speaker":"[BK]","startTime":2502.475,"endTime":2505.078,"body":"you get the guys that are like, I'm doing 20"},{"speaker":"[BK]","startTime":2505.118,"endTime":2506.34,"body":"movements. I'm like, okay,"},{"speaker":"[Bryan]","startTime":2506.281,"endTime":2506.483,"body":"Yeah."},{"speaker":"[BK]","startTime":2506.7,"endTime":2511.347,"body":"you know, you know, I like diversity."},{"speaker":"[BK]","startTime":2506.7,"endTime":2511.347,"body":"Let's run this. Run it, run it, run it milk"},{"speaker":"[BK]","startTime":2511.367,"endTime":2514.691,"body":"it, you know, bring it out, bring it out,"},{"speaker":"[BK]","startTime":2511.367,"endTime":2514.691,"body":"bring it out. We've got stale on it. Okay."},{"speaker":"[BK]","startTime":2515.272,"endTime":2516.974,"body":"Trade out this moon pan for another. Let's"},{"speaker":"[BK]","startTime":2515.272,"endTime":2516.974,"body":"go."},{"speaker":"[Aaron Straker]","startTime":2520.678,"endTime":2524.082,"body":"All right, great. I'm glad"},{"speaker":"[Aaron Straker]","startTime":2520.678,"endTime":2524.082,"body":"we covered the split, which is you are correct,"},{"speaker":"[Aaron Straker]","startTime":2524.102,"endTime":2528.686,"body":"Brian. Everyone loves answering"},{"speaker":"[Aaron Straker]","startTime":2524.102,"endTime":2528.686,"body":"that question, and I always find people fixate"},{"speaker":"[Aaron Straker]","startTime":2528.847,"endTime":2529.728,"body":"on it. Every once in a"},{"speaker":"[Bryan]","startTime":2529.712,"endTime":2530.032,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2529.748,"endTime":2534.012,"body":"while, I'll stumble across"},{"speaker":"[Aaron Straker]","startTime":2529.748,"endTime":2534.012,"body":"a Reddit post, and someone's like, it's their"},{"speaker":"[Aaron Straker]","startTime":2534.813,"endTime":2537.075,"body":"biggest decision-making, decision"},{"speaker":"[Aaron Straker]","startTime":2534.813,"endTime":2537.075,"body":"fact in their"},{"speaker":"[BK]","startTime":2536.985,"endTime":2537.09,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2537.115,"endTime":2539.938,"body":"life. What split am I gonna"},{"speaker":"[Aaron Straker]","startTime":2537.115,"endTime":2539.938,"body":"write? It's always,"},{"speaker":"[Bryan]","startTime":2539.656,"endTime":2539.877,"body":"Yeah,"},{"speaker":"[BK]","startTime":2539.899,"endTime":2540.13,"body":"Okay."},{"speaker":"[Bryan]","startTime":2540.017,"endTime":2540.499,"body":"right, right."},{"speaker":"[Aaron Straker]","startTime":2540.679,"endTime":2545.778,"body":"it's so funny. So Brandon,"},{"speaker":"[Aaron Straker]","startTime":2540.679,"endTime":2545.778,"body":"something you kind of briefly brought up that"},{"speaker":"[Aaron Straker]","startTime":2545.798,"endTime":2549.059,"body":"I actually had as a question"},{"speaker":"[Aaron Straker]","startTime":2545.798,"endTime":2549.059,"body":"that I really loved is like, what are your"},{"speaker":"[Aaron Straker]","startTime":2549.079,"endTime":2553.96,"body":"thoughts around like the intersection"},{"speaker":"[Aaron Straker]","startTime":2549.079,"endTime":2553.96,"body":"of peak? I don't mean peak as in like peak"},{"speaker":"[Aaron Straker]","startTime":2553.98,"endTime":2557.621,"body":"week, but peak as in like at"},{"speaker":"[Aaron Straker]","startTime":2553.98,"endTime":2557.621,"body":"the top, like the top caliber kind of athlete"},{"speaker":"[BK]","startTime":2557.683,"endTime":2557.724,"body":"Mm."},{"speaker":"[Aaron Straker]","startTime":2558.382,"endTime":2563.903,"body":"of peak natural bodybuilding"},{"speaker":"[Aaron Straker]","startTime":2558.382,"endTime":2563.903,"body":"and health. Like do you, would you feel confident"},{"speaker":"[Aaron Straker]","startTime":2563.923,"endTime":2567.784,"body":"saying that to being, you know,"},{"speaker":"[Aaron Straker]","startTime":2563.923,"endTime":2567.784,"body":"220 plus, 101, 102"},{"speaker":"[BK]","startTime":2575.079,"endTime":2580.383,"body":"This is actually interesting. This is"},{"speaker":"[BK]","startTime":2575.079,"endTime":2580.383,"body":"a very interesting question. I suppose to answer"},{"speaker":"[BK]","startTime":2580.523,"endTime":2584.125,"body":"your question more broadly, I would say,"},{"speaker":"[BK]","startTime":2580.523,"endTime":2584.125,"body":"is bodybuilding healthy? And I would say, well,"},{"speaker":"[BK]","startTime":2584.826,"endTime":2587.827,"body":"as a whole, the majority of things we"},{"speaker":"[BK]","startTime":2584.826,"endTime":2587.827,"body":"do as bodybuilders should be health promoting."},{"speaker":"[BK]","startTime":2588.308,"endTime":2592.75,"body":"Condors preparation is very extreme and"},{"speaker":"[BK]","startTime":2588.308,"endTime":2592.75,"body":"anything taken to the extremes has consequences."},{"speaker":"[BK]","startTime":2593.411,"endTime":2597.233,"body":"Like running, oh, it's good for cardiovascular"},{"speaker":"[BK]","startTime":2593.411,"endTime":2597.233,"body":"health. I'm gonna do like an ultramarathon."},{"speaker":"[BK]","startTime":2597.293,"endTime":2601.555,"body":"It's gonna be a lot of connective tissue"},{"speaker":"[BK]","startTime":2597.293,"endTime":2601.555,"body":"stress and whatnot. So everything has a balancing"},{"speaker":"[BK]","startTime":2601.595,"endTime":2608.872,"body":"point. And obviously the bigger you get,"},{"speaker":"[BK]","startTime":2601.595,"endTime":2608.872,"body":"even if that... that body mass is muscle mass,"},{"speaker":"[BK]","startTime":2608.893,"endTime":2616.721,"body":"there is more cardiovascular strain. I"},{"speaker":"[BK]","startTime":2608.893,"endTime":2616.721,"body":"think if you're a natural, there is inherently"},{"speaker":"[BK]","startTime":2616.761,"endTime":2621.066,"body":"a ceiling there, and I think it's unlikely"},{"speaker":"[BK]","startTime":2616.761,"endTime":2621.066,"body":"that you're gonna have too much issues on that"},{"speaker":"[BK]","startTime":2621.106,"endTime":2625.311,"body":"front, but the enhanced guys surely, I"},{"speaker":"[BK]","startTime":2621.106,"endTime":2625.311,"body":"mean, these guys have a variety of issues from"},{"speaker":"[BK]","startTime":2625.331,"endTime":2631.795,"body":"a cardiovascular perspective. I think"},{"speaker":"[BK]","startTime":2625.331,"endTime":2631.795,"body":"it also comes down to... the manner of which"},{"speaker":"[BK]","startTime":2631.855,"endTime":2637.178,"body":"you, I suppose, manage your body for lack"},{"speaker":"[BK]","startTime":2631.855,"endTime":2637.178,"body":"of a better term. You know, you can be 220"},{"speaker":"[BK]","startTime":2637.658,"endTime":2645.203,"body":"pounds and have absolutely, and be in"},{"speaker":"[BK]","startTime":2637.658,"endTime":2645.203,"body":"good shape and have absolutely piss poor nutrient"},{"speaker":"[BK]","startTime":2645.223,"endTime":2648.684,"body":"diversity. And I would say, well, you"},{"speaker":"[BK]","startTime":2645.223,"endTime":2648.684,"body":"might be functioning now, but you won't be"},{"speaker":"[BK]","startTime":2648.705,"endTime":2651.806,"body":"for long. And that's gonna be inherently"},{"speaker":"[BK]","startTime":2648.705,"endTime":2651.806,"body":"problematic. But I would say in general, you"},{"speaker":"[BK]","startTime":2651.826,"endTime":2656.829,"body":"know, walking around how I am now, my"},{"speaker":"[BK]","startTime":2651.826,"endTime":2656.829,"body":"baseline cardiovascular fitness is quite average"},{"speaker":"[BK]","startTime":2656.849,"endTime":2661.915,"body":"compared to you gentlemen. But I would"},{"speaker":"[BK]","startTime":2656.849,"endTime":2661.915,"body":"say it's... My habits are generally health"},{"speaker":"[BK]","startTime":2661.955,"endTime":2663.322,"body":"promoting, I would say."},{"speaker":"[Bryan]","startTime":2665.013,"endTime":2670.739,"body":"Do you include cardio into your off-season"},{"speaker":"[Bryan]","startTime":2665.013,"endTime":2670.739,"body":"and or into your cuts as you're like contest"},{"speaker":"[Bryan]","startTime":2670.779,"endTime":2671.08,"body":"prepping?"},{"speaker":"[BK]","startTime":2672.071,"endTime":2677.533,"body":"I mean, in the context of an off season,"},{"speaker":"[BK]","startTime":2672.071,"endTime":2677.533,"body":"I sort of would adhere to the phrase put forth"},{"speaker":"[BK]","startTime":2677.553,"endTime":2683.215,"body":"by Arnold in that my cardio is pumping"},{"speaker":"[BK]","startTime":2677.553,"endTime":2683.215,"body":"and humping and that's about it. But generally"},{"speaker":"[BK]","startTime":2683.235,"endTime":2688.678,"body":"speaking, I work off the basis of sort"},{"speaker":"[BK]","startTime":2683.235,"endTime":2688.678,"body":"of as follows, that as a bodybuilder, you need"},{"speaker":"[BK]","startTime":2688.698,"endTime":2693.4,"body":"to have a level of cardiovascular adaptation"},{"speaker":"[BK]","startTime":2688.698,"endTime":2693.4,"body":"that is promotional of being able to train"},{"speaker":"[BK]","startTime":2693.44,"endTime":2697.802,"body":"well with weights. Above and beyond that,"},{"speaker":"[BK]","startTime":2693.44,"endTime":2697.802,"body":"essentially it's bonus. And you know, we've"},{"speaker":"[BK]","startTime":2697.822,"endTime":2702.043,"body":"all heard that, okay, there is perhaps"},{"speaker":"[BK]","startTime":2697.822,"endTime":2702.043,"body":"an interference effect by way of upregulating"},{"speaker":"[BK]","startTime":2702.083,"endTime":2706.225,"body":"cellular pathways associated with endurance"},{"speaker":"[BK]","startTime":2702.083,"endTime":2706.225,"body":"adaptation, maybe that attenuates them to walk"},{"speaker":"[BK]","startTime":2706.345,"endTime":2711.766,"body":"one. And I think that's to a degree almost"},{"speaker":"[BK]","startTime":2706.345,"endTime":2711.766,"body":"irrefutable, but it's been way overcapitalized"},{"speaker":"[BK]","startTime":2711.846,"endTime":2715.087,"body":"on. And then we swung the opposite way."},{"speaker":"[BK]","startTime":2711.846,"endTime":2715.087,"body":"The opposite way now where it's the opposite."},{"speaker":"[BK]","startTime":2715.407,"endTime":2719.508,"body":"Oh, that was way overstated. You can do"},{"speaker":"[BK]","startTime":2715.407,"endTime":2719.508,"body":"all the cardio you want. I'm like, no, you"},{"speaker":"[BK]","startTime":2719.548,"endTime":2725.65,"body":"can't. The laws of specificity apply."},{"speaker":"[BK]","startTime":2719.548,"endTime":2725.65,"body":"But in the context of the off season, if you"},{"speaker":"[BK]","startTime":2725.69,"endTime":2729.576,"body":"can't get through a 10 rep set without"},{"speaker":"[BK]","startTime":2725.69,"endTime":2729.576,"body":"absolutely dying. for 15 minutes thereafter,"},{"speaker":"[BK]","startTime":2730.216,"endTime":2732.798,"body":"go do some cardio. In a condes"},{"speaker":"[Aaron Straker]","startTime":2732.662,"endTime":2732.884,"body":"I feel"},{"speaker":"[BK]","startTime":2732.818,"endTime":2733.339,"body":"preparation,"},{"speaker":"[Aaron Straker]","startTime":2733.166,"endTime":2734.197,"body":"personally attacked."},{"speaker":"[Bryan]","startTime":2735.165,"endTime":2735.974,"body":"Hehehehehe"},{"speaker":"[BK]","startTime":2735.32,"endTime":2742.046,"body":"I'm sorry. And then obviously in prep,"},{"speaker":"[BK]","startTime":2735.32,"endTime":2742.046,"body":"I would say, you know what? It's a means of"},{"speaker":"[BK]","startTime":2742.206,"endTime":2746.089,"body":"essentially wasting energy to supplement"},{"speaker":"[BK]","startTime":2742.206,"endTime":2746.089,"body":"the energy deficit primarily created through"},{"speaker":"[BK]","startTime":2746.129,"endTime":2752.994,"body":"nutrition. So we sort of operate from"},{"speaker":"[BK]","startTime":2746.129,"endTime":2752.994,"body":"there. So a bit of a midway. Personally, if"},{"speaker":"[BK]","startTime":2753.095,"endTime":2756.918,"body":"I was not bodybuilding focused totally"},{"speaker":"[BK]","startTime":2753.095,"endTime":2756.918,"body":"for the next season, I'd probably do a bit"},{"speaker":"[BK]","startTime":2756.938,"endTime":2761.25,"body":"more cardio just for life. But for me"},{"speaker":"[BK]","startTime":2756.938,"endTime":2761.25,"body":"right now, all my focus goes into body."},{"speaker":"[Aaron Straker]","startTime":2764.522,"endTime":2767.903,"body":"So I have a couple kind of"},{"speaker":"[Aaron Straker]","startTime":2764.522,"endTime":2767.903,"body":"follow up questions on that. And I know this"},{"speaker":"[Aaron Straker]","startTime":2767.943,"endTime":2771.645,"body":"is something that stems a lot"},{"speaker":"[Aaron Straker]","startTime":2767.943,"endTime":2771.645,"body":"more from the enhanced side of things in terms"},{"speaker":"[Aaron Straker]","startTime":2771.685,"endTime":2776.847,"body":"of overall, like health monitoring"},{"speaker":"[Aaron Straker]","startTime":2771.685,"endTime":2776.847,"body":"and that sort of things. But with some of your,"},{"speaker":"[Aaron Straker]","startTime":2777.047,"endTime":2780.769,"body":"you know, bigger athletes or"},{"speaker":"[Aaron Straker]","startTime":2777.047,"endTime":2780.769,"body":"yourself in the off season, is there anything"},{"speaker":"[Aaron Straker]","startTime":2780.789,"endTime":2784.89,"body":"that, are you ever looking"},{"speaker":"[Aaron Straker]","startTime":2780.789,"endTime":2784.89,"body":"at like lab work, specifically like, you know,"},{"speaker":"[Aaron Straker]","startTime":2784.95,"endTime":2789.912,"body":"fasting insulin, fasting glucose,"},{"speaker":"[Aaron Straker]","startTime":2784.95,"endTime":2789.912,"body":"blood pressure, anything like that, just as"},{"speaker":"[Aaron Straker]","startTime":2789.932,"endTime":2791.733,"body":"your body weight is higher?"},{"speaker":"[BK]","startTime":2792.923,"endTime":2798.786,"body":"Yeah. So I mean, look, the site, scientist"},{"speaker":"[BK]","startTime":2792.923,"endTime":2798.786,"body":"in me says, hey, let's get all these metrics"},{"speaker":"[BK]","startTime":2798.826,"endTime":2803.508,"body":"because this could be really interesting."},{"speaker":"[BK]","startTime":2798.826,"endTime":2803.508,"body":"And I would definitely agree with you that"},{"speaker":"[BK]","startTime":2803.528,"endTime":2809.892,"body":"from the enhanced side of things, there"},{"speaker":"[BK]","startTime":2803.528,"endTime":2809.892,"body":"is incredible benefit to monitoring these biomarkers,"},{"speaker":"[BK]","startTime":2810.252,"endTime":2813.674,"body":"including biochemical assessment through"},{"speaker":"[BK]","startTime":2810.252,"endTime":2813.674,"body":"blood work. And obviously I don't work with"},{"speaker":"[BK]","startTime":2813.694,"endTime":2817.816,"body":"enhanced guys, so it's not my area of"},{"speaker":"[BK]","startTime":2813.694,"endTime":2817.816,"body":"expertise. But when you're dealing with superphysiological"},{"speaker":"[BK]","startTime":2817.857,"endTime":2824.019,"body":"doses of super supplements, it's going"},{"speaker":"[BK]","startTime":2817.857,"endTime":2824.019,"body":"to have... be inherently problematic. That"},{"speaker":"[BK]","startTime":2824.039,"endTime":2827.84,"body":"that body is no longer homeostatically"},{"speaker":"[BK]","startTime":2824.039,"endTime":2827.84,"body":"controlled. In the context of a natural bodybuilder,"},{"speaker":"[BK]","startTime":2828.08,"endTime":2831.801,"body":"most of the things we are doing should"},{"speaker":"[BK]","startTime":2828.08,"endTime":2831.801,"body":"be health promoting. So I don't go out of my"},{"speaker":"[BK]","startTime":2831.841,"endTime":2837.063,"body":"way to say to my guys, you need to test"},{"speaker":"[BK]","startTime":2831.841,"endTime":2837.063,"body":"your blood pressure every day, right? You need"},{"speaker":"[BK]","startTime":2837.083,"endTime":2842.444,"body":"to get your blood work done every three"},{"speaker":"[BK]","startTime":2837.083,"endTime":2842.444,"body":"months for me. Not really. The primary reason"},{"speaker":"[BK]","startTime":2842.585,"endTime":2847.166,"body":"I would get blood work done is more than"},{"speaker":"[BK]","startTime":2842.585,"endTime":2847.166,"body":"anything, it's a great way to, for the natural"},{"speaker":"[BK]","startTime":2847.206,"endTime":2854.276,"body":"athlete at least, to evaluate. You know,"},{"speaker":"[BK]","startTime":2847.206,"endTime":2854.276,"body":"this is by the way, in the absence of a clinical"},{"speaker":"[BK]","startTime":2854.296,"endTime":2859.757,"body":"manifestation. It's a great way to evaluate"},{"speaker":"[BK]","startTime":2854.296,"endTime":2859.757,"body":"subclinical nutrient deficiencies. Okay, you"},{"speaker":"[BK]","startTime":2859.777,"endTime":2863.478,"body":"know, ferricin level is low as a status"},{"speaker":"[BK]","startTime":2859.777,"endTime":2863.478,"body":"for iron, but you don't have any symptomology"},{"speaker":"[BK]","startTime":2863.498,"endTime":2870.28,"body":"indicative of anemia yet, but let's correct"},{"speaker":"[BK]","startTime":2863.498,"endTime":2870.28,"body":"it. Okay, cool. And obviously that's particularly"},{"speaker":"[BK]","startTime":2871.061,"endTime":2874.862,"body":"important to those of whom participate"},{"speaker":"[BK]","startTime":2871.061,"endTime":2874.862,"body":"in dietary practices which increase their risk"},{"speaker":"[BK]","startTime":2874.902,"endTime":2878.467,"body":"of micronutrient deficiency, like that"},{"speaker":"[BK]","startTime":2874.902,"endTime":2878.467,"body":"of veganism. no disrespect to them, it's just"},{"speaker":"[BK]","startTime":2878.487,"endTime":2883.812,"body":"that, hey, you're gonna have to do some"},{"speaker":"[BK]","startTime":2878.487,"endTime":2883.812,"body":"work on this. So to answer your question, I"},{"speaker":"[BK]","startTime":2883.832,"endTime":2888.937,"body":"don't recommend, and everyone gets blood"},{"speaker":"[BK]","startTime":2883.832,"endTime":2888.937,"body":"work done every six months, that's also quite"},{"speaker":"[BK]","startTime":2888.977,"endTime":2892.26,"body":"expensive, particularly for those in the"},{"speaker":"[BK]","startTime":2888.977,"endTime":2892.26,"body":"United States. In Australia, it's bulk-built,"},{"speaker":"[BK]","startTime":2892.38,"endTime":2896.423,"body":"the healthcare system will cover it for"},{"speaker":"[BK]","startTime":2892.38,"endTime":2896.423,"body":"you if you want. But it's considered sort of"},{"speaker":"[BK]","startTime":2896.463,"endTime":2904.27,"body":"bonus detail. Blood pressure, occasionally"},{"speaker":"[BK]","startTime":2896.463,"endTime":2904.27,"body":"sure, but we're not running into the same issues"},{"speaker":"[BK]","startTime":2904.33,"endTime":2908.199,"body":"with, you know, an increase in viscosity"},{"speaker":"[BK]","startTime":2904.33,"endTime":2908.199,"body":"of blood that the enhanced guys have. For those"},{"speaker":"[BK]","startTime":2908.239,"endTime":2910.842,"body":"guys, you need to check your blood pressure"},{"speaker":"[BK]","startTime":2908.239,"endTime":2910.842,"body":"all the time. You need to do your cardio for"},{"speaker":"[BK]","startTime":2910.862,"endTime":2916.149,"body":"cardiovascular health or you may indeed"},{"speaker":"[BK]","startTime":2910.862,"endTime":2916.149,"body":"die, et cetera. It's inherently more simplistic"},{"speaker":"[BK]","startTime":2916.169,"endTime":2916.87,"body":"than actual cytophen."},{"speaker":"[Aaron Straker]","startTime":2917.734,"endTime":2923.462,"body":"Yeah, it was just something"},{"speaker":"[Aaron Straker]","startTime":2917.734,"endTime":2923.462,"body":"that I was curious about. I know I just wrapped"},{"speaker":"[Aaron Straker]","startTime":2923.482,"endTime":2928.148,"body":"up mine at kind of gain and"},{"speaker":"[Aaron Straker]","startTime":2923.482,"endTime":2928.148,"body":"it was kind of a concern of mine. I was like,"},{"speaker":"[Aaron Straker]","startTime":2928.168,"endTime":2932.395,"body":"hey. I just, I felt really"},{"speaker":"[Aaron Straker]","startTime":2928.168,"endTime":2932.395,"body":"big, you know, and my girlfriend"},{"speaker":"[BK]","startTime":2932.243,"endTime":2932.452,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":2932.415,"endTime":2936.257,"body":"would even be like, you can't"},{"speaker":"[Aaron Straker]","startTime":2932.415,"endTime":2936.257,"body":"wear those shorts anymore sort of thing, like"},{"speaker":"[Aaron Straker]","startTime":2936.277,"endTime":2938.558,"body":"they're maxed the fuck out."},{"speaker":"[BK]","startTime":2938.262,"endTime":2938.644,"body":"I'm sorry."},{"speaker":"[Aaron Straker]","startTime":2938.718,"endTime":2944.541,"body":"And I had, it did, I have had"},{"speaker":"[Aaron Straker]","startTime":2938.718,"endTime":2944.541,"body":"some like, you know, previously when I, before"},{"speaker":"[Aaron Straker]","startTime":2944.621,"endTime":2948.362,"body":"I really got deep into like"},{"speaker":"[Aaron Straker]","startTime":2944.621,"endTime":2948.362,"body":"nutrition coaching and stuff, had some quite"},{"speaker":"[Aaron Straker]","startTime":2948.422,"endTime":2950.263,"body":"shitty lab work, you know,"},{"speaker":"[Aaron Straker]","startTime":2948.422,"endTime":2950.263,"body":"and"},{"speaker":"[BK]","startTime":2950.28,"endTime":2950.364,"body":"Okay."},{"speaker":"[Aaron Straker]","startTime":2950.303,"endTime":2955.306,"body":"this was, when I was still"},{"speaker":"[Aaron Straker]","startTime":2950.303,"endTime":2955.306,"body":"training, I, you know, I was, sorry, north"},{"speaker":"[Aaron Straker]","startTime":2955.606,"endTime":2956.986,"body":"of 220,"},{"speaker":"[BK]","startTime":2957.159,"endTime":2957.369,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2958.407,"endTime":2963.45,"body":"like like bad blood glucose,"},{"speaker":"[Aaron Straker]","startTime":2958.407,"endTime":2963.45,"body":"you know, lipids quite high. So it was something"},{"speaker":"[Aaron Straker]","startTime":2963.49,"endTime":2968.834,"body":"that I was a little bit concerned"},{"speaker":"[Aaron Straker]","startTime":2963.49,"endTime":2968.834,"body":"about, but I think just with one, I had a very"},{"speaker":"[Aaron Straker]","startTime":2968.854,"endTime":2972.857,"body":"knowledgeable coach in Jackson"},{"speaker":"[Aaron Straker]","startTime":2968.854,"endTime":2972.857,"body":"sort of thing, and we ran a really tight ship"},{"speaker":"[Aaron Straker]","startTime":2972.917,"endTime":2975.378,"body":"of how my bulk was, was handled"},{"speaker":"[Aaron Straker]","startTime":2972.917,"endTime":2975.378,"body":"in terms of"},{"speaker":"[BK]","startTime":2975.346,"endTime":2975.514,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":2975.398,"endTime":2979.081,"body":"like nutrients and fiber and"},{"speaker":"[Aaron Straker]","startTime":2975.398,"endTime":2979.081,"body":"that sort of thing. My lab work came back really,"},{"speaker":"[Aaron Straker]","startTime":2979.141,"endTime":2983.644,"body":"really good and blood pressure"},{"speaker":"[Aaron Straker]","startTime":2979.141,"endTime":2983.644,"body":"like fantastic. I was quite surprised because"},{"speaker":"[Aaron Straker]","startTime":2983.844,"endTime":2988.807,"body":"I had, I guess, erroneously"},{"speaker":"[Aaron Straker]","startTime":2983.844,"endTime":2988.807,"body":"correlated the higher body weight with poor"},{"speaker":"[BK]","startTime":2988.86,"endTime":2989.028,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":2988.867,"endTime":2993.18,"body":"health. from a previous experience."},{"speaker":"[Aaron Straker]","startTime":2988.867,"endTime":2993.18,"body":"So I was just curious there."},{"speaker":"[BK]","startTime":2993.911,"endTime":3000.355,"body":"Yeah, I will say this when it comes to,"},{"speaker":"[BK]","startTime":2993.911,"endTime":3000.355,"body":"I mean, getting blood work is a basic metabolic"},{"speaker":"[BK]","startTime":3000.395,"endTime":3004.738,"body":"panel, let's just say, for example, is"},{"speaker":"[BK]","startTime":3000.395,"endTime":3004.738,"body":"almost always a good thing, you know, for the"},{"speaker":"[BK]","startTime":3004.798,"endTime":3011.223,"body":"sake of just getting some clarity in terms"},{"speaker":"[BK]","startTime":3004.798,"endTime":3011.223,"body":"of where you're sitting. You know, a couple"},{"speaker":"[BK]","startTime":3011.243,"endTime":3014.645,"body":"things there, obviously, number one is,"},{"speaker":"[BK]","startTime":3011.243,"endTime":3014.645,"body":"you know, should you choose to do that, you"},{"speaker":"[BK]","startTime":3014.685,"endTime":3017.867,"body":"need to have someone who can interpret"},{"speaker":"[BK]","startTime":3014.685,"endTime":3017.867,"body":"those bloods accordingly, noting that we have"},{"speaker":"[BK]","startTime":3017.887,"endTime":3022.43,"body":"some different norms as individuals who"},{"speaker":"[BK]","startTime":3017.887,"endTime":3022.43,"body":"participate in training and high protein diet."},{"speaker":"[BK]","startTime":3022.967,"endTime":3027.688,"body":"And unless you have a doctor who's savvy"},{"speaker":"[BK]","startTime":3022.967,"endTime":3027.688,"body":"on some of the changes with some of the status"},{"speaker":"[BK]","startTime":3027.728,"endTime":3031.089,"body":"markers, they're probably gonna absolutely"},{"speaker":"[BK]","startTime":3027.728,"endTime":3031.089,"body":"shoot the dead for lack of a better term. And"},{"speaker":"[BK]","startTime":3031.109,"endTime":3035.85,"body":"they see, oh my God, your creatine levels"},{"speaker":"[BK]","startTime":3031.109,"endTime":3035.85,"body":"are high, your urea levels are high, and maybe"},{"speaker":"[BK]","startTime":3035.95,"endTime":3039.231,"body":"even your AST, ALT scores are a little"},{"speaker":"[BK]","startTime":3035.95,"endTime":3039.231,"body":"bit higher. Have you trained in 48 hours? Do"},{"speaker":"[BK]","startTime":3039.251,"endTime":3042.332,"body":"you take creatine? Do you participate"},{"speaker":"[BK]","startTime":3039.251,"endTime":3042.332,"body":"in a high protein diet? Are you of an above"},{"speaker":"[BK]","startTime":3042.372,"endTime":3045.993,"body":"average level of muscularity? Like, yes,"},{"speaker":"[BK]","startTime":3042.372,"endTime":3045.993,"body":"all of the above. So your norms are gonna be"},{"speaker":"[BK]","startTime":3046.013,"endTime":3049.634,"body":"a little bit different. So these are probably"},{"speaker":"[BK]","startTime":3046.013,"endTime":3049.634,"body":"considerations there. But one other thing when"},{"speaker":"[BK]","startTime":3049.654,"endTime":3053.924,"body":"it comes to blood work is that- You can"},{"speaker":"[BK]","startTime":3049.654,"endTime":3053.924,"body":"also use it as an indicator should you have"},{"speaker":"[BK]","startTime":3054.005,"endTime":3059.188,"body":"historical norms. You can use it as an"},{"speaker":"[BK]","startTime":3054.005,"endTime":3059.188,"body":"indicator for evaluating recovery status coming"},{"speaker":"[BK]","startTime":3059.228,"endTime":3063.091,"body":"out of the condus preparation, particularly"},{"speaker":"[BK]","startTime":3059.228,"endTime":3063.091,"body":"when it comes to looking at sort of your Andron"},{"speaker":"[BK]","startTime":3063.111,"endTime":3068.235,"body":"levels, which are going to be absolutely"},{"speaker":"[BK]","startTime":3063.111,"endTime":3068.235,"body":"tanked by virtue of the dispeg and environment"},{"speaker":"[BK]","startTime":3068.255,"endTime":3071.778,"body":"of low energy availability for some time."},{"speaker":"[BK]","startTime":3068.255,"endTime":3071.778,"body":"So that could be really handy as well. If you"},{"speaker":"[BK]","startTime":3071.798,"endTime":3077.582,"body":"have historical norms pertain to you,"},{"speaker":"[BK]","startTime":3071.798,"endTime":3077.582,"body":"then you can sort of evaluate your recovery."},{"speaker":"[BK]","startTime":3077.602,"endTime":3080.47,"body":"And I dare say, Speaking of blood work,"},{"speaker":"[BK]","startTime":3077.602,"endTime":3080.47,"body":"you know, by the time it gets to the end of"},{"speaker":"[BK]","startTime":3080.49,"endTime":3083.234,"body":"a conus preparation, I don't even need"},{"speaker":"[BK]","startTime":3080.49,"endTime":3083.234,"body":"to know you to look at you. And if I see your"},{"speaker":"[BK]","startTime":3083.254,"endTime":3088.382,"body":"blood work, I'm like, yeah, this guy's"},{"speaker":"[BK]","startTime":3083.254,"endTime":3088.382,"body":"hurting, you know. But it can be good to evaluate"},{"speaker":"[BK]","startTime":3088.402,"endTime":3090.505,"body":"your recovery thereafter."},{"speaker":"[Aaron Straker]","startTime":3095.122,"endTime":3099.306,"body":"Yeah, really, really good there."},{"speaker":"[Aaron Straker]","startTime":3095.122,"endTime":3099.306,"body":"I think that one was kind of funny about the,"},{"speaker":"[Aaron Straker]","startTime":3099.666,"endTime":3103.09,"body":"yeah, you don't need to see"},{"speaker":"[Aaron Straker]","startTime":3099.666,"endTime":3103.09,"body":"someone's blood work to know in the contest"},{"speaker":"[Aaron Straker]","startTime":3103.13,"endTime":3105.392,"body":"prep that things are not gonna"},{"speaker":"[Aaron Straker]","startTime":3103.13,"endTime":3105.392,"body":"be good. But to"},{"speaker":"[BK]","startTime":3105.316,"endTime":3105.52,"body":"It's..."},{"speaker":"[Aaron Straker]","startTime":3105.432,"endTime":3109.557,"body":"seeing like the historical"},{"speaker":"[Aaron Straker]","startTime":3105.432,"endTime":3109.557,"body":"comparison of am I getting back to my prior"},{"speaker":"[Aaron Straker]","startTime":3109.597,"endTime":3115.323,"body":"baselines, after the four,"},{"speaker":"[Aaron Straker]","startTime":3109.597,"endTime":3115.323,"body":"six, eight months post contest prep season,"},{"speaker":"[Aaron Straker]","startTime":3115.503,"endTime":3116.184,"body":"et cetera, et cetera."},{"speaker":"[BK]","startTime":3117.028,"endTime":3117.19,"body":"And I"},{"speaker":"[Aaron Straker]","startTime":3117.185,"endTime":3117.265,"body":"So."},{"speaker":"[BK]","startTime":3117.231,"endTime":3118.124,"body":"did do that last season."},{"speaker":"[Aaron Straker]","startTime":3119.058,"endTime":3122.401,"body":"Wonderful. Brian, if you're"},{"speaker":"[Aaron Straker]","startTime":3119.058,"endTime":3122.401,"body":"good, we're gonna kinda change position into"},{"speaker":"[Aaron Straker]","startTime":3122.601,"endTime":3124.022,"body":"asking some coaching questions,"},{"speaker":"[Aaron Straker]","startTime":3122.601,"endTime":3124.022,"body":"if you're good"},{"speaker":"[Bryan]","startTime":3124.03,"endTime":3124.192,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3124.042,"endTime":3124.243,"body":"with that"},{"speaker":"[Bryan]","startTime":3124.233,"endTime":3124.335,"body":"go"},{"speaker":"[Aaron Straker]","startTime":3124.283,"endTime":3124.323,"body":"as"},{"speaker":"[Bryan]","startTime":3124.355,"endTime":3124.436,"body":"for"},{"speaker":"[Aaron Straker]","startTime":3124.363,"endTime":3124.483,"body":"well,"},{"speaker":"[Bryan]","startTime":3124.477,"endTime":3124.538,"body":"it."},{"speaker":"[Aaron Straker]","startTime":3124.503,"endTime":3127.086,"body":"Brandon. Cool,"},{"speaker":"[BK]","startTime":3127.027,"endTime":3127.192,"body":"video."},{"speaker":"[Aaron Straker]","startTime":3127.306,"endTime":3134.851,"body":"so I'm gonna ask number..."},{"speaker":"[Aaron Straker]","startTime":3127.306,"endTime":3134.851,"body":"I'm going to follow the plan here. So one thing"},{"speaker":"[Aaron Straker]","startTime":3134.891,"endTime":3141.354,"body":"that off air that Brandon and"},{"speaker":"[Aaron Straker]","startTime":3134.891,"endTime":3141.354,"body":"I talked about briefly was the concept of athlete"},{"speaker":"[Aaron Straker]","startTime":3141.394,"endTime":3144.596,"body":"development versus athlete"},{"speaker":"[Aaron Straker]","startTime":3141.394,"endTime":3144.596,"body":"management. And I thought this was really,"},{"speaker":"[Aaron Straker]","startTime":3144.636,"endTime":3150.219,"body":"really cool. As in you were,"},{"speaker":"[Aaron Straker]","startTime":3144.636,"endTime":3150.219,"body":"I think, the only person I've ever really heard"},{"speaker":"[Aaron Straker]","startTime":3150.259,"endTime":3153.7,"body":"talking about this. And I thought"},{"speaker":"[Aaron Straker]","startTime":3150.259,"endTime":3153.7,"body":"it was just a very cool concept to introduce"},{"speaker":"[Aaron Straker]","startTime":3153.74,"endTime":3155.101,"body":"to our podcast listeners."},{"speaker":"[BK]","startTime":3156.567,"endTime":3162.551,"body":"Yeah, I mean, I thought this was relatively"},{"speaker":"[BK]","startTime":3156.567,"endTime":3162.551,"body":"fundamental to be fair, but, but yeah, you"},{"speaker":"[BK]","startTime":3162.571,"endTime":3167.876,"body":"know, I often say there's, there's multiple"},{"speaker":"[BK]","startTime":3162.571,"endTime":3167.876,"body":"coaching styles and, you know, particularly"},{"speaker":"[BK]","startTime":3167.896,"endTime":3173.841,"body":"when you're working with individuals of"},{"speaker":"[BK]","startTime":3167.896,"endTime":3173.841,"body":"whom are naive to the sport or new to the sport,"},{"speaker":"[BK]","startTime":3173.981,"endTime":3178.044,"body":"better said, you do a lot in the way of"},{"speaker":"[BK]","startTime":3173.981,"endTime":3178.044,"body":"development. So, you know, for within our coaching,"},{"speaker":"[BK]","startTime":3178.084,"endTime":3181.287,"body":"we have a lot of educational resources."},{"speaker":"[BK]","startTime":3178.084,"endTime":3181.287,"body":"We're really big on educating our athletes"},{"speaker":"[BK]","startTime":3182.708,"endTime":3190.152,"body":"so they can be somewhat autonomous. And"},{"speaker":"[BK]","startTime":3182.708,"endTime":3190.152,"body":"we believe that has positive correlation to"},{"speaker":"[BK]","startTime":3190.172,"endTime":3194.094,"body":"the results that we create. But the athlete"},{"speaker":"[BK]","startTime":3190.172,"endTime":3194.094,"body":"development is really sort of teaching them"},{"speaker":"[BK]","startTime":3194.554,"endTime":3197.755,"body":"the fundamentals, showing them the ropes,"},{"speaker":"[BK]","startTime":3194.554,"endTime":3197.755,"body":"this is what hard training is, et cetera. And"},{"speaker":"[BK]","startTime":3197.775,"endTime":3201.637,"body":"I often joke that we teach new athletes"},{"speaker":"[BK]","startTime":3197.775,"endTime":3201.637,"body":"how to train hard, and we teach advanced athletes"},{"speaker":"[BK]","startTime":3201.737,"endTime":3205.519,"body":"when to train hard. These guys are gym"},{"speaker":"[BK]","startTime":3201.737,"endTime":3205.519,"body":"rats, they'll die for it. And that's really"},{"speaker":"[BK]","startTime":3205.539,"endTime":3209.28,"body":"the more the athlete management. And the"},{"speaker":"[BK]","startTime":3205.539,"endTime":3209.28,"body":"athlete management is arguably easier in a"},{"speaker":"[BK]","startTime":3209.32,"endTime":3211.841,"body":"way. I get an advanced athlete come to"},{"speaker":"[BK]","startTime":3209.32,"endTime":3211.841,"body":"me, they've been training for a decade, they"},{"speaker":"[BK]","startTime":3211.861,"endTime":3215.755,"body":"wanna take it to the next level. They"},{"speaker":"[BK]","startTime":3211.861,"endTime":3215.755,"body":"know how to train. They understand the nutrition"},{"speaker":"[BK]","startTime":3215.775,"endTime":3221.677,"body":"fundamentals. It's not their first rodeo."},{"speaker":"[BK]","startTime":3215.775,"endTime":3221.677,"body":"They wanna refine it. So then it's more about"},{"speaker":"[BK]","startTime":3221.697,"endTime":3225.539,"body":"just pulling the right levers, et cetera,"},{"speaker":"[BK]","startTime":3221.697,"endTime":3225.539,"body":"and let's rock and roll. Whereas the development"},{"speaker":"[BK]","startTime":3225.599,"endTime":3230.141,"body":"side of things, I mean, what's more rewarding?"},{"speaker":"[BK]","startTime":3225.599,"endTime":3230.141,"body":"Both equally rewarding. But the athlete development"},{"speaker":"[BK]","startTime":3230.181,"endTime":3236.444,"body":"side of things is definitely more time"},{"speaker":"[BK]","startTime":3230.181,"endTime":3236.444,"body":"costly. You need to invest more in them. It's"},{"speaker":"[BK]","startTime":3236.464,"endTime":3240.005,"body":"just where you tend to sort of work on"},{"speaker":"[BK]","startTime":3236.464,"endTime":3240.005,"body":"their mentality. This is normal, this is not"},{"speaker":"[BK]","startTime":3240.065,"endTime":3244.878,"body":"normal, et cetera, et cetera. It's more..."},{"speaker":"[BK]","startTime":3240.065,"endTime":3244.878,"body":"hands-on and this is where I think coaching,"},{"speaker":"[BK]","startTime":3244.898,"endTime":3249.97,"body":"you know, in a lot of ways it has to be"},{"speaker":"[BK]","startTime":3244.898,"endTime":3249.97,"body":"a hands-on piece and that's the development"},{"speaker":"[BK]","startTime":3249.99,"endTime":3250.17,"body":"side."},{"speaker":"[Aaron Straker]","startTime":3252.274,"endTime":3256.175,"body":"Well, with another kind of"},{"speaker":"[Aaron Straker]","startTime":3252.274,"endTime":3256.175,"body":"a follow up on that with kind of your positioning"},{"speaker":"[BK]","startTime":3255.731,"endTime":3256.261,"body":"Cough cough."},{"speaker":"[Aaron Straker]","startTime":3256.235,"endTime":3260.737,"body":"is like when in the natural"},{"speaker":"[Aaron Straker]","startTime":3256.235,"endTime":3260.737,"body":"bodybuilding world, like someone comes to you,"},{"speaker":"[Aaron Straker]","startTime":3260.757,"endTime":3264.299,"body":"they're taking it seriously"},{"speaker":"[Aaron Straker]","startTime":3260.757,"endTime":3264.299,"body":"sort of thing. Do you ever find that you have"},{"speaker":"[Aaron Straker]","startTime":3264.339,"endTime":3269.522,"body":"to be kind of have a firmer"},{"speaker":"[Aaron Straker]","startTime":3264.339,"endTime":3269.522,"body":"or a harder, less forgiving coaching style"},{"speaker":"[Aaron Straker]","startTime":3269.622,"endTime":3274.384,"body":"of is in like, this, you know,"},{"speaker":"[Aaron Straker]","startTime":3269.622,"endTime":3274.384,"body":"is not going to cut it for what you said your"},{"speaker":"[Aaron Straker]","startTime":3274.424,"endTime":3277.745,"body":"goals are sort of things. And"},{"speaker":"[Aaron Straker]","startTime":3274.424,"endTime":3277.745,"body":"in terms of I would imagine the most common"},{"speaker":"[Aaron Straker]","startTime":3277.845,"endTime":3283.755,"body":"one is in like, off protocol,"},{"speaker":"[Aaron Straker]","startTime":3277.845,"endTime":3283.755,"body":"like very, very to call deviations and that"},{"speaker":"[Aaron Straker]","startTime":3283.795,"endTime":3284.237,"body":"sort of thing."},{"speaker":"[BK]","startTime":3285.711,"endTime":3292.316,"body":"Yeah, I think here's the thing. If you,"},{"speaker":"[BK]","startTime":3285.711,"endTime":3292.316,"body":"I believe if you educate the athlete and they"},{"speaker":"[BK]","startTime":3292.336,"endTime":3298.882,"body":"have a good understanding, they're more"},{"speaker":"[BK]","startTime":3292.336,"endTime":3298.882,"body":"likely to be accepting of their result if they"},{"speaker":"[BK]","startTime":3299.802,"endTime":3303.625,"body":"are not, let's say they're not doing what"},{"speaker":"[BK]","startTime":3299.802,"endTime":3303.625,"body":"they need to do. They're able to apply logic."},{"speaker":"[BK]","startTime":3303.645,"endTime":3306.928,"body":"They understand the fundamental principles."},{"speaker":"[BK]","startTime":3303.645,"endTime":3306.928,"body":"And they're like, well, I'm not doing that."},{"speaker":"[BK]","startTime":3307.028,"endTime":3310.091,"body":"And therefore I'm getting this result."},{"speaker":"[BK]","startTime":3307.028,"endTime":3310.091,"body":"I'm like, okay, now we can have a discussion."},{"speaker":"[BK]","startTime":3310.651,"endTime":3314.334,"body":"What are we going to do to correct this?"},{"speaker":"[BK]","startTime":3310.651,"endTime":3314.334,"body":"But I mean, to answer your question directly."},{"speaker":"[BK]","startTime":3315.023,"endTime":3320.045,"body":"I think the coaching style, I'm very personal"},{"speaker":"[BK]","startTime":3315.023,"endTime":3320.045,"body":"with my coaching style. You know, I have, for"},{"speaker":"[BK]","startTime":3320.085,"endTime":3324.488,"body":"example, I've worked with a couple of"},{"speaker":"[BK]","startTime":3320.085,"endTime":3324.488,"body":"gentlemen who were arguably the most hardcore"},{"speaker":"[BK]","startTime":3324.608,"endTime":3328.65,"body":"mother effers I've worked with. And they"},{"speaker":"[BK]","startTime":3324.608,"endTime":3328.65,"body":"literally say to me, hey B, tell me everything"},{"speaker":"[BK]","startTime":3328.67,"endTime":3331.271,"body":"that's shit about my physiques. Tell me"},{"speaker":"[BK]","startTime":3328.67,"endTime":3331.271,"body":"everything that's horrible, just rip on it,"},{"speaker":"[BK]","startTime":3331.311,"endTime":3335.614,"body":"mate. And I'll go hard. Now I don't wanna"},{"speaker":"[BK]","startTime":3331.311,"endTime":3335.614,"body":"be coached like that. But if you wanna be coached"},{"speaker":"[BK]","startTime":3335.634,"endTime":3340.016,"body":"like that, let me be your person. Okay,"},{"speaker":"[BK]","startTime":3335.634,"endTime":3340.016,"body":"I know if I do that to some other clients,"},{"speaker":"[BK]","startTime":3340.036,"endTime":3343.478,"body":"they're gonna be like, are you serious"},{"speaker":"[BK]","startTime":3340.036,"endTime":3343.478,"body":"right now? Like, I'm gonna cry. Now I don't"},{"speaker":"[BK]","startTime":3343.498,"endTime":3347.505,"body":"wanna be coached like that. But again,"},{"speaker":"[BK]","startTime":3343.498,"endTime":3347.505,"body":"individualize the experience. I'm very transparent."},{"speaker":"[BK]","startTime":3348.025,"endTime":3350.788,"body":"And I believe that there's a time to push"},{"speaker":"[BK]","startTime":3348.025,"endTime":3350.788,"body":"and a time to pull. And you gotta know when,"},{"speaker":"[BK]","startTime":3350.908,"endTime":3356.352,"body":"and you gotta know how far you can push"},{"speaker":"[BK]","startTime":3350.908,"endTime":3356.352,"body":"and pull with a given individual. So you gotta"},{"speaker":"[BK]","startTime":3356.373,"endTime":3361.237,"body":"be realistic. But again, with some people,"},{"speaker":"[BK]","startTime":3356.373,"endTime":3361.237,"body":"they just wanna really give it to me raw. And"},{"speaker":"[BK]","startTime":3361.277,"endTime":3367.802,"body":"other people, you gotta be a little bit"},{"speaker":"[BK]","startTime":3361.277,"endTime":3367.802,"body":"more sort of tacit, kiss, kick, kiss. Yeah."},{"speaker":"[Aaron Straker]","startTime":3369.261,"endTime":3371.274,"body":"Yeah, any kind of follow ups"},{"speaker":"[Aaron Straker]","startTime":3369.261,"endTime":3371.274,"body":"on that one Brian?"},{"speaker":"[Bryan]","startTime":3372.549,"endTime":3377.261,"body":"No, I agree. I know it's kind of funny"},{"speaker":"[Bryan]","startTime":3372.549,"endTime":3377.261,"body":"because I'm definitely the guy that like I"},{"speaker":"[Bryan]","startTime":3377.281,"endTime":3380.683,"body":"wanna know what's wrong with me. That's"},{"speaker":"[Bryan]","startTime":3377.281,"endTime":3380.683,"body":"literally why I went to see Birdo and Brian"},{"speaker":"[Bryan]","startTime":3380.703,"endTime":3384.605,"body":"Miner up in Fort Collins a couple of"},{"speaker":"[Bryan]","startTime":3380.703,"endTime":3384.605,"body":"years ago. It was like, I need to know what"},{"speaker":"[Bryan]","startTime":3384.645,"endTime":3387.707,"body":"is wrong with me. Tell me everything,"},{"speaker":"[Bryan]","startTime":3384.645,"endTime":3387.707,"body":"you know? And they looked at me and they looked"},{"speaker":"[Bryan]","startTime":3387.727,"endTime":3391.389,"body":"around. They're like, you need to do"},{"speaker":"[Bryan]","startTime":3387.727,"endTime":3391.389,"body":"some hamstring specialization. And I was like,"},{"speaker":"[Bryan]","startTime":3391.429,"endTime":3395.191,"body":"great, that's awesome because if you"},{"speaker":"[Bryan]","startTime":3391.429,"endTime":3395.191,"body":"didn't tell me that, I couldn't have possibly"},{"speaker":"[Bryan]","startTime":3395.231,"endTime":3400.534,"body":"known that. So I just want more information"},{"speaker":"[Bryan]","startTime":3395.231,"endTime":3400.534,"body":"where possible and I have thick skin in that"},{"speaker":"[Bryan]","startTime":3400.554,"endTime":3403.936,"body":"way. So it just goes down to individualizing"},{"speaker":"[Bryan]","startTime":3400.554,"endTime":3403.936,"body":"the feedback to the client."},{"speaker":"[BK]","startTime":3405.095,"endTime":3412.239,"body":"And I think most athletes, so I think,"},{"speaker":"[BK]","startTime":3405.095,"endTime":3412.239,"body":"look, a champion or someone who of whom aspires"},{"speaker":"[BK]","startTime":3412.259,"endTime":3417.623,"body":"to be a champion is going to always ask"},{"speaker":"[BK]","startTime":3412.259,"endTime":3417.623,"body":"the question, what can I be doing better? Or"},{"speaker":"[BK]","startTime":3417.643,"endTime":3420.986,"body":"what more can I be doing for my result?"},{"speaker":"[BK]","startTime":3417.643,"endTime":3420.986,"body":"Even if the results are rolling in, they're"},{"speaker":"[BK]","startTime":3421.006,"endTime":3425.369,"body":"going, that's great, but is there anything"},{"speaker":"[BK]","startTime":3421.006,"endTime":3425.369,"body":"else? Those are the individuals who are gonna"},{"speaker":"[BK]","startTime":3425.409,"endTime":3429.071,"body":"take that information on board 100%. And"},{"speaker":"[BK]","startTime":3425.409,"endTime":3429.071,"body":"I suppose I'm somewhat similar to you and I"},{"speaker":"[BK]","startTime":3429.091,"endTime":3434.507,"body":"don't like to be told like, you know,"},{"speaker":"[BK]","startTime":3429.091,"endTime":3434.507,"body":"verbatim like that tissue is shit. But on the"},{"speaker":"[BK]","startTime":3434.527,"endTime":3436.448,"body":"other hand, if someone says to me like,"},{"speaker":"[BK]","startTime":3434.527,"endTime":3436.448,"body":"okay,"},{"speaker":"[BK]","startTime":3439.729,"endTime":3444.632,"body":"your biceps are in good state, but man,"},{"speaker":"[BK]","startTime":3439.729,"endTime":3444.632,"body":"your triceps are just out of proportion. Okay,"},{"speaker":"[BK]","startTime":3445.012,"endTime":3448.013,"body":"like I will take that on board 100%. So"},{"speaker":"[BK]","startTime":3445.012,"endTime":3448.013,"body":"it's gonna be a bit of a midway, you know?"},{"speaker":"[BK]","startTime":3448.033,"endTime":3448.393,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3451.09,"endTime":3455.412,"body":"Yeah. Awesome. So kind of moving"},{"speaker":"[Aaron Straker]","startTime":3451.09,"endTime":3455.412,"body":"into, we have a couple of kind of coaching"},{"speaker":"[Aaron Straker]","startTime":3455.472,"endTime":3460.854,"body":"specific questions. And what"},{"speaker":"[Aaron Straker]","startTime":3455.472,"endTime":3460.854,"body":"I find really interesting and happy to have"},{"speaker":"[Aaron Straker]","startTime":3460.874,"endTime":3466.137,"body":"this conversation is your specialty"},{"speaker":"[Aaron Straker]","startTime":3460.874,"endTime":3466.137,"body":"is getting people from a very, to use a very"},{"speaker":"[Aaron Straker]","startTime":3466.957,"endTime":3471.64,"body":"brand new and not safe for"},{"speaker":"[Aaron Straker]","startTime":3466.957,"endTime":3471.64,"body":"work term that I learned from a friend here"},{"speaker":"[Aaron Straker]","startTime":3471.66,"endTime":3472.88,"body":"is dick skin lean."},{"speaker":"[Bryan]","startTime":3473.569,"endTime":3474.295,"body":"Hehehehe"},{"speaker":"[BK]","startTime":3475.775,"endTime":3476.781,"body":"Yes, sir. Ha ha"},{"speaker":"[Aaron Straker]","startTime":3476.774,"endTime":3476.834,"body":"It"},{"speaker":"[BK]","startTime":3476.801,"endTime":3476.922,"body":"ha."},{"speaker":"[Aaron Straker]","startTime":3476.854,"endTime":3480.016,"body":"was that was from a girl too"},{"speaker":"[Aaron Straker]","startTime":3476.854,"endTime":3480.016,"body":"when we were talking about her ghost. I'm getting"},{"speaker":"[Aaron Straker]","startTime":3480.116,"endTime":3480.896,"body":"dick skin lean"},{"speaker":"[Bryan]","startTime":3482.516,"endTime":3483.077,"body":"She knows."},{"speaker":"[BK]","startTime":3484.147,"endTime":3484.992,"body":"Yeah. Ha ha ha."},{"speaker":"[Aaron Straker]","startTime":3486.458,"endTime":3490.14,"body":"So we want to ask like what"},{"speaker":"[Aaron Straker]","startTime":3486.458,"endTime":3490.14,"body":"are some coaching strategies that you will"},{"speaker":"[Aaron Straker]","startTime":3490.16,"endTime":3495.454,"body":"employ to get let's say maybe"},{"speaker":"[Aaron Straker]","startTime":3490.16,"endTime":3495.454,"body":"The hard one here is because you always work"},{"speaker":"[Aaron Straker]","startTime":3495.494,"endTime":3499.556,"body":"with, you know, this bodybuilding,"},{"speaker":"[Aaron Straker]","startTime":3495.494,"endTime":3499.556,"body":"natural bodybuilding, so everyone's getting"},{"speaker":"[Aaron Straker]","startTime":3499.676,"endTime":3502.718,"body":"super, super lean. But if we"},{"speaker":"[Aaron Straker]","startTime":3499.676,"endTime":3502.718,"body":"were to kind of maybe bring it back to some"},{"speaker":"[Aaron Straker]","startTime":3502.738,"endTime":3508.18,"body":"of your earlier coaching strategies"},{"speaker":"[Aaron Straker]","startTime":3502.738,"endTime":3508.18,"body":"or maybe in earlier, you know, parts of prep"},{"speaker":"[Aaron Straker]","startTime":3508.2,"endTime":3512.862,"body":"with someone, coaching strategies"},{"speaker":"[Aaron Straker]","startTime":3508.2,"endTime":3512.862,"body":"for pushing, let's say sub 12% body fat. Because"},{"speaker":"[Aaron Straker]","startTime":3513.142,"endTime":3518.324,"body":"I would say when you're speaking"},{"speaker":"[Aaron Straker]","startTime":3513.142,"endTime":3518.324,"body":"to like the mass, the mass, like male, right,"},{"speaker":"[Aaron Straker]","startTime":3518.344,"endTime":3522.847,"body":"who wants a physique, sub 12"},{"speaker":"[Aaron Straker]","startTime":3518.344,"endTime":3522.847,"body":"is like... most people are gonna be pretty"},{"speaker":"[Aaron Straker]","startTime":3522.887,"endTime":3524.768,"body":"stoked about that. So that's"},{"speaker":"[Aaron Straker]","startTime":3522.887,"endTime":3524.768,"body":"like kind of the first part."},{"speaker":"[BK]","startTime":3524.772,"endTime":3524.956,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3525.188,"endTime":3528.33,"body":"And then if there would be"},{"speaker":"[Aaron Straker]","startTime":3525.188,"endTime":3528.33,"body":"any kind of strategy that you would change"},{"speaker":"[Aaron Straker]","startTime":3528.37,"endTime":3534.354,"body":"for someone to push now like"},{"speaker":"[Aaron Straker]","startTime":3528.37,"endTime":3534.354,"body":"sub 10, which is like, you're getting not stage"},{"speaker":"[Aaron Straker]","startTime":3534.435,"endTime":3538.277,"body":"lean, but sub 10 in IRL is"},{"speaker":"[Aaron Straker]","startTime":3534.435,"endTime":3538.277,"body":"pretty damn lean."},{"speaker":"[BK]","startTime":3539.247,"endTime":3544.868,"body":"It's pretty darn late, yeah. I mean, look,"},{"speaker":"[BK]","startTime":3539.247,"endTime":3544.868,"body":"I'll preface this by saying, I mean, it's a"},{"speaker":"[BK]","startTime":3544.908,"endTime":3550.59,"body":"broad question as a start, but I will"},{"speaker":"[BK]","startTime":3544.908,"endTime":3550.59,"body":"say this. I mean, the foundation to our coaching"},{"speaker":"[BK]","startTime":3551.39,"endTime":3556.371,"body":"is education. I'm just so big on this"},{"speaker":"[BK]","startTime":3551.39,"endTime":3556.371,"body":"in that we have the air educational content"},{"speaker":"[BK]","startTime":3557.231,"endTime":3562.233,"body":"and I want, the more the athlete can understand,"},{"speaker":"[BK]","startTime":3557.231,"endTime":3562.233,"body":"this is where we're at now, this is where we're"},{"speaker":"[BK]","startTime":3562.253,"endTime":3569.675,"body":"going. These are the principles that underlie"},{"speaker":"[BK]","startTime":3562.253,"endTime":3569.675,"body":"the journey to achieving your goal. the better,"},{"speaker":"[BK]","startTime":3570.275,"endTime":3574.758,"body":"okay. But let's say for example, I have"},{"speaker":"[BK]","startTime":3570.275,"endTime":3574.758,"body":"a first time athlete and maybe they're with"},{"speaker":"[BK]","startTime":3574.778,"endTime":3580.122,"body":"me for 18 months before their show, which"},{"speaker":"[BK]","startTime":3574.778,"endTime":3580.122,"body":"is not uncommon and it's a fantastic position"},{"speaker":"[BK]","startTime":3580.142,"endTime":3585.045,"body":"to be in. They've watched a couple of"},{"speaker":"[BK]","startTime":3580.142,"endTime":3585.045,"body":"athlete cohorts go through, they've conversed"},{"speaker":"[BK]","startTime":3585.086,"endTime":3588.288,"body":"with them in person, probably more likely"},{"speaker":"[BK]","startTime":3585.086,"endTime":3588.288,"body":"online, whatever, they've conversed with them,"},{"speaker":"[BK]","startTime":3588.308,"endTime":3593.191,"body":"they understand. They've almost got some"},{"speaker":"[BK]","startTime":3588.308,"endTime":3593.191,"body":"passive experiential learning from them. They"},{"speaker":"[BK]","startTime":3593.211,"endTime":3597.954,"body":"know what they're in for. That is so valuable."},{"speaker":"[BK]","startTime":3593.211,"endTime":3597.954,"body":"Imagine going in blind. I'm gonna get absolutely..."},{"speaker":"[BK]","startTime":3598.587,"endTime":3603.868,"body":"as you described, dick skin lean. Do you"},{"speaker":"[BK]","startTime":3598.587,"endTime":3603.868,"body":"realize how hard that is? Like it is, it's"},{"speaker":"[BK]","startTime":3603.888,"endTime":3607.829,"body":"an abrasive endeavor. Government come"},{"speaker":"[BK]","startTime":3603.888,"endTime":3607.829,"body":"and live for a day, easy, easy. Coming to it"},{"speaker":"[BK]","startTime":3607.849,"endTime":3611.23,"body":"for six months, it's like running water"},{"speaker":"[BK]","startTime":3607.849,"endTime":3611.23,"body":"over stone. You got, it erodes the stone over"},{"speaker":"[BK]","startTime":3611.27,"endTime":3614.811,"body":"time, like it's abrasive. But if they've"},{"speaker":"[BK]","startTime":3611.27,"endTime":3614.811,"body":"seen others go through it, they come in with"},{"speaker":"[BK]","startTime":3614.831,"endTime":3620.893,"body":"a level of understanding. Okay, I think"},{"speaker":"[BK]","startTime":3614.831,"endTime":3620.893,"body":"that's just straight up very valuable. And"},{"speaker":"[BK]","startTime":3620.913,"endTime":3625.874,"body":"the process of getting semi-lean is pretty"},{"speaker":"[BK]","startTime":3620.913,"endTime":3625.874,"body":"easy. The process of getting going from semi-lean"},{"speaker":"[BK]","startTime":3625.934,"endTime":3632.016,"body":"to very lean, that is hard. your body"},{"speaker":"[BK]","startTime":3625.934,"endTime":3632.016,"body":"is going to maximally upregulate its ability"},{"speaker":"[BK]","startTime":3632.036,"endTime":3637.078,"body":"to conserve energy. This is where three"},{"speaker":"[BK]","startTime":3632.036,"endTime":3637.078,"body":"things come into play, an increase in appetite,"},{"speaker":"[BK]","startTime":3637.378,"endTime":3641.38,"body":"brain fog, and insatiable hunger. There"},{"speaker":"[BK]","startTime":3637.378,"endTime":3641.38,"body":"are three things that make preparation hard."},{"speaker":"[BK]","startTime":3641.74,"endTime":3644.581,"body":"For some people it's more one than the"},{"speaker":"[BK]","startTime":3641.74,"endTime":3644.581,"body":"other, but you're going to experience all three"},{"speaker":"[BK]","startTime":3644.621,"endTime":3648.843,"body":"at some point. And in terms of the management"},{"speaker":"[BK]","startTime":3644.621,"endTime":3648.843,"body":"strategies that go into that, I mean one is"},{"speaker":"[BK]","startTime":3648.883,"endTime":3652.545,"body":"we have a long conness preparation, so"},{"speaker":"[BK]","startTime":3648.883,"endTime":3652.545,"body":"it's long and progressive, not short and aggressive."},{"speaker":"[BK]","startTime":3653.025,"endTime":3655.926,"body":"There's a time for short and aggressive"},{"speaker":"[BK]","startTime":3653.025,"endTime":3655.926,"body":"if you want to get semiline, but conness prep's"},{"speaker":"[BK]","startTime":3655.946,"endTime":3660.06,"body":"a different game. And that allows us to,"},{"speaker":"[BK]","startTime":3655.946,"endTime":3660.06,"body":"well, a couple of things. That allows us to"},{"speaker":"[BK]","startTime":3660.1,"endTime":3663.523,"body":"do, as I described, some pushing and pulling."},{"speaker":"[BK]","startTime":3660.1,"endTime":3663.523,"body":"I often describe the process of going from"},{"speaker":"[BK]","startTime":3663.583,"endTime":3668.086,"body":"lean to very lean as a very iterative"},{"speaker":"[BK]","startTime":3663.583,"endTime":3668.086,"body":"process. We have a structure in place, and"},{"speaker":"[BK]","startTime":3668.166,"endTime":3674.49,"body":"I often map out a year or more in terms"},{"speaker":"[BK]","startTime":3668.166,"endTime":3674.49,"body":"of our plan of action. But the protocol itself"},{"speaker":"[BK]","startTime":3674.51,"endTime":3679.174,"body":"is very iterative. How we feel and how"},{"speaker":"[BK]","startTime":3674.51,"endTime":3679.174,"body":"we look and how we're performing. And then"},{"speaker":"[BK]","startTime":3679.194,"endTime":3683.036,"body":"we do, as I described, some pushing and"},{"speaker":"[BK]","startTime":3679.194,"endTime":3683.036,"body":"pulling. I can't just dig, dig. I'm gonna crash"},{"speaker":"[BK]","startTime":3683.076,"endTime":3687.571,"body":"and burn. The athlete will crash and burn."},{"speaker":"[BK]","startTime":3683.076,"endTime":3687.571,"body":"So you gotta sort of... Now we push, now we"},{"speaker":"[BK]","startTime":3687.591,"endTime":3691.293,"body":"pull back. We're getting a little bit"},{"speaker":"[BK]","startTime":3687.591,"endTime":3691.293,"body":"flat, performances decline a little bit, got"},{"speaker":"[BK]","startTime":3691.333,"endTime":3694.795,"body":"a couple of red lights as I described."},{"speaker":"[BK]","startTime":3691.333,"endTime":3694.795,"body":"Let's give back if we can in the timeline,"},{"speaker":"[BK]","startTime":3694.855,"endTime":3698.937,"body":"top up, bolster, protect training performance"},{"speaker":"[BK]","startTime":3694.855,"endTime":3698.937,"body":"of the period of maintenance and then go again."},{"speaker":"[BK]","startTime":3698.957,"endTime":3703.62,"body":"It's very push and pull, push and pull."},{"speaker":"[BK]","startTime":3698.957,"endTime":3703.62,"body":"The other thing is I'm really big on mentally"},{"speaker":"[BK]","startTime":3703.68,"endTime":3708.983,"body":"framing things in a positive light. If"},{"speaker":"[BK]","startTime":3703.68,"endTime":3708.983,"body":"you can see, I mean, look, it's a good philosophy"},{"speaker":"[BK]","startTime":3709.003,"endTime":3712.705,"body":"for life. Can you turn a negative into"},{"speaker":"[BK]","startTime":3709.003,"endTime":3712.705,"body":"a positive? But I think from the perspective"},{"speaker":"[BK]","startTime":3712.825,"endTime":3717.471,"body":"of dieting, it's the appetite, like I"},{"speaker":"[BK]","startTime":3712.825,"endTime":3717.471,"body":"said, the appetite. Brain fog, lethargy, three"},{"speaker":"[BK]","startTime":3717.491,"endTime":3721.173,"body":"things. They're the toughest piece, but"},{"speaker":"[BK]","startTime":3717.491,"endTime":3721.173,"body":"from a perspective of appetite, which is inherently"},{"speaker":"[BK]","startTime":3721.213,"endTime":3725.496,"body":"uncomfortable because it's intended to"},{"speaker":"[BK]","startTime":3721.213,"endTime":3725.496,"body":"be a strong motivator for food seeking behaviors."},{"speaker":"[BK]","startTime":3726.896,"endTime":3730.939,"body":"But if you can frame it logically like"},{"speaker":"[BK]","startTime":3726.896,"endTime":3730.939,"body":"this, why am I hungry? I'm hungry because I'm"},{"speaker":"[BK]","startTime":3730.959,"endTime":3734.781,"body":"an endeavorsit. Is being an endeavorsit"},{"speaker":"[BK]","startTime":3730.959,"endTime":3734.781,"body":"conducive to your goal of getting lean? Yes,"},{"speaker":"[BK]","startTime":3735.061,"endTime":3739.123,"body":"hunger is a good thing. If you can mentally"},{"speaker":"[BK]","startTime":3735.061,"endTime":3739.123,"body":"frame it like that, then you can accept it"},{"speaker":"[BK]","startTime":3739.143,"endTime":3742.325,"body":"and move on. One of the biggest things"},{"speaker":"[BK]","startTime":3739.143,"endTime":3742.325,"body":"I find with new athletes is they marinate in"},{"speaker":"[BK]","startTime":3742.365,"endTime":3747.164,"body":"how hard it is. I'm hungry. Oh my God,"},{"speaker":"[BK]","startTime":3742.365,"endTime":3747.164,"body":"I'm still hungry. and I can't escape the hunger."},{"speaker":"[BK]","startTime":3747.744,"endTime":3750.567,"body":"Do you know how hard you're making your"},{"speaker":"[BK]","startTime":3747.744,"endTime":3750.567,"body":"life right? I'm gonna watch some, you know,"},{"speaker":"[BK]","startTime":3750.928,"endTime":3754.812,"body":"Gordon Ramsay cook this thing when we"},{"speaker":"[BK]","startTime":3750.928,"endTime":3754.812,"body":"were making life really hard. Understand it,"},{"speaker":"[BK]","startTime":3755.072,"endTime":3760.958,"body":"accept it, move on. So these things are,"},{"speaker":"[BK]","startTime":3755.072,"endTime":3760.958,"body":"I mean, this is just a few pieces, but potential"},{"speaker":"[BK]","startTime":3760.978,"endTime":3761.318,"body":"strategies."},{"speaker":"[Aaron Straker]","startTime":3764.562,"endTime":3768.723,"body":"Yeah, I really, really like"},{"speaker":"[Aaron Straker]","startTime":3764.562,"endTime":3768.723,"body":"how you map that one of an acceptance, right?"},{"speaker":"[Aaron Straker]","startTime":3768.964,"endTime":3774.086,"body":"And that's one that I find"},{"speaker":"[Aaron Straker]","startTime":3768.964,"endTime":3774.086,"body":"that I often have to, with my own clients,"},{"speaker":"[Aaron Straker]","startTime":3774.106,"endTime":3778.868,"body":"like they're like, I'm hungry."},{"speaker":"[Aaron Straker]","startTime":3774.106,"endTime":3778.868,"body":"I'm like, you are hungry, right? You're not"},{"speaker":"[Aaron Straker]","startTime":3778.888,"endTime":3785.091,"body":"going to die. We're 15% body"},{"speaker":"[Aaron Straker]","startTime":3778.888,"endTime":3785.091,"body":"fat. There's going to be some hunger there."},{"speaker":"[Aaron Straker]","startTime":3785.131,"endTime":3789.013,"body":"That generally is indicative"},{"speaker":"[Aaron Straker]","startTime":3785.131,"endTime":3789.013,"body":"that we are moving in the right way. And I"},{"speaker":"[Aaron Straker]","startTime":3789.033,"endTime":3794.896,"body":"think it's, I mean, I do think"},{"speaker":"[Aaron Straker]","startTime":3789.033,"endTime":3794.896,"body":"it's probably a lot of like the general. fitness"},{"speaker":"[Aaron Straker]","startTime":3794.956,"endTime":3798.518,"body":"industry messaging and sort"},{"speaker":"[Aaron Straker]","startTime":3794.956,"endTime":3798.518,"body":"of thing that you're going to be able to not"},{"speaker":"[Aaron Straker]","startTime":3798.559,"endTime":3802.261,"body":"be hungry and still go out"},{"speaker":"[Aaron Straker]","startTime":3798.559,"endTime":3802.261,"body":"and be social on the weekends and not have"},{"speaker":"[Aaron Straker]","startTime":3802.301,"endTime":3806.925,"body":"to restrict and still have"},{"speaker":"[Aaron Straker]","startTime":3802.301,"endTime":3806.925,"body":"pizza with your family like and fat loss you"},{"speaker":"[Aaron Straker]","startTime":3806.945,"endTime":3808.866,"body":"know and like can"},{"speaker":"[BK]","startTime":3808.455,"endTime":3808.686,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3808.926,"endTime":3815.711,"body":"it work sometimes in 90% of"},{"speaker":"[Aaron Straker]","startTime":3808.926,"endTime":3815.711,"body":"people probably not right could the three of"},{"speaker":"[Aaron Straker]","startTime":3815.751,"endTime":3818.473,"body":"us do it yeah but would we"},{"speaker":"[Aaron Straker]","startTime":3815.751,"endTime":3818.473,"body":"do it no"},{"speaker":"[BK]","startTime":3820.655,"endTime":3825.537,"body":"But I see, I will say that's going to"},{"speaker":"[BK]","startTime":3820.655,"endTime":3825.537,"body":"be very hard for you in that the general population"},{"speaker":"[BK]","startTime":3825.557,"endTime":3830.099,"body":"are the hardest people to work with because"},{"speaker":"[BK]","startTime":3825.557,"endTime":3830.099,"body":"there's a lot more development, understanding,"},{"speaker":"[BK]","startTime":3830.779,"endTime":3836.122,"body":"and they have some pretty, oftentimes"},{"speaker":"[BK]","startTime":3830.779,"endTime":3836.122,"body":"at least, speaking in generalities, some pretty"},{"speaker":"[BK]","startTime":3836.462,"endTime":3840.503,"body":"lofty limitations in terms of where they"},{"speaker":"[BK]","startTime":3836.462,"endTime":3840.503,"body":"draw the line and what they're willing to do."},{"speaker":"[BK]","startTime":3841.064,"endTime":3845.306,"body":"Whereas with an athlete, half the work"},{"speaker":"[BK]","startTime":3841.064,"endTime":3845.306,"body":"is done for you. They're going to come to me"},{"speaker":"[BK]","startTime":3845.326,"endTime":3849.808,"body":"and they say, I want this result. I kinda"},{"speaker":"[BK]","startTime":3845.326,"endTime":3849.808,"body":"know it's involved, or maybe they're very advanced,"},{"speaker":"[BK]","startTime":3849.888,"endTime":3853.691,"body":"I know it's involved. I am willing to"},{"speaker":"[BK]","startTime":3849.888,"endTime":3853.691,"body":"go there. I know it's gonna be hard, and I'm"},{"speaker":"[BK]","startTime":3853.711,"endTime":3859.956,"body":"gonna love it. And I'm like, okay. So"},{"speaker":"[BK]","startTime":3853.711,"endTime":3859.956,"body":"that's a different piece. And I will admit,"},{"speaker":"[BK]","startTime":3860.036,"endTime":3865.2,"body":"I'm very out of the loop when it comes"},{"speaker":"[BK]","startTime":3860.036,"endTime":3865.2,"body":"to Gen Pop. I don't understand how they think."},{"speaker":"[BK]","startTime":3865.601,"endTime":3868.823,"body":"You know, what do you mean you couldn't"},{"speaker":"[BK]","startTime":3865.601,"endTime":3868.823,"body":"do that? I'm like, look, I get it, I get it."},{"speaker":"[BK]","startTime":3869.264,"endTime":3873.107,"body":"But on the other hand, I'm like, if you"},{"speaker":"[BK]","startTime":3869.264,"endTime":3873.107,"body":"want this result, I'm very logical. One plus"},{"speaker":"[BK]","startTime":3873.187,"endTime":3876.81,"body":"one equals two. If you want that result,"},{"speaker":"[BK]","startTime":3873.187,"endTime":3876.81,"body":"do X, Y, and Z, let's go. So yeah, it's"},{"speaker":"[Aaron Straker]","startTime":3876.566,"endTime":3878.191,"body":"Mm-hmm."},{"speaker":"[BK]","startTime":3876.83,"endTime":3878.438,"body":"different. Hahaha"},{"speaker":"[Aaron Straker]","startTime":3878.251,"endTime":3879.937,"body":"Yeah, definitely different."},{"speaker":"[Bryan]","startTime":3880.477,"endTime":3885.019,"body":"I think the first thing I usually talk"},{"speaker":"[Bryan]","startTime":3880.477,"endTime":3885.019,"body":"to with people that are Gen Pop that want to"},{"speaker":"[Bryan]","startTime":3885.059,"endTime":3889.121,"body":"lose weight is that like you use the"},{"speaker":"[Bryan]","startTime":3885.059,"endTime":3889.121,"body":"word acceptance I use the word embrace But"},{"speaker":"[Bryan]","startTime":3889.141,"endTime":3893.403,"body":"like at some point they like have to"},{"speaker":"[Bryan]","startTime":3889.141,"endTime":3893.403,"body":"be told that they're gonna be hungry and they"},{"speaker":"[Bryan]","startTime":3893.423,"endTime":3896.884,"body":"have to understand that Because the"},{"speaker":"[Bryan]","startTime":3893.423,"endTime":3896.884,"body":"first they're always like, you know, I want"},{"speaker":"[Bryan]","startTime":3896.904,"endTime":3901.106,"body":"to do this diet or this diet Like maybe"},{"speaker":"[Bryan]","startTime":3896.904,"endTime":3901.106,"body":"it's time restricted feeding so I can eat more"},{"speaker":"[Bryan]","startTime":3901.146,"endTime":3905.548,"body":"food or not feel as hungry or whatever"},{"speaker":"[Bryan]","startTime":3901.146,"endTime":3905.548,"body":"Or maybe it's like restricting a macronutrient"},{"speaker":"[Bryan]","startTime":3906.013,"endTime":3909.093,"body":"so that like, you know, if I cut carbs"},{"speaker":"[Bryan]","startTime":3906.013,"endTime":3909.093,"body":"out, then I can eat all the protein and fat"},{"speaker":"[Bryan]","startTime":3909.153,"endTime":3913.835,"body":"I want or whatever, like to some extent."},{"speaker":"[Bryan]","startTime":3909.153,"endTime":3913.835,"body":"But at the end of the day, it's like reinforcing"},{"speaker":"[Bryan]","startTime":3913.875,"endTime":3917.596,"body":"that message that like, hey, no matter"},{"speaker":"[Bryan]","startTime":3913.875,"endTime":3917.596,"body":"which one of these approaches you take, at"},{"speaker":"[Bryan]","startTime":3917.656,"endTime":3920.197,"body":"some point you're gonna be hungry."},{"speaker":"[Bryan]","startTime":3917.656,"endTime":3920.197,"body":"So you just have to"},{"speaker":"[BK]","startTime":3920.166,"endTime":3920.355,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3920.217,"endTime":3925.218,"body":"like accept that, hey, I'm gonna be"},{"speaker":"[Bryan]","startTime":3920.217,"endTime":3925.218,"body":"hungry and it's okay that I'm hungry. And when"},{"speaker":"[Bryan]","startTime":3925.258,"endTime":3928.939,"body":"that happens, it's like, don't push"},{"speaker":"[Bryan]","startTime":3925.258,"endTime":3928.939,"body":"that away and look for food. If first thing,"},{"speaker":"[Bryan]","startTime":3928.979,"endTime":3931.88,"body":"like just understand that this is happening"},{"speaker":"[Bryan]","startTime":3928.979,"endTime":3931.88,"body":"and then embrace it."},{"speaker":"[BK]","startTime":3933.6,"endTime":3934.827,"body":"Education, yeah, definitely."},{"speaker":"[Aaron Straker]","startTime":3936.778,"endTime":3940.69,"body":"Brian, that wraps up all the"},{"speaker":"[Aaron Straker]","startTime":3936.778,"endTime":3940.69,"body":"questions that I had down for Brandon. Is there"},{"speaker":"[Aaron Straker]","startTime":3940.71,"endTime":3942.817,"body":"any ones that you wanted to"},{"speaker":"[Aaron Straker]","startTime":3940.71,"endTime":3942.817,"body":"cover while we still have a couple minutes?"},{"speaker":"[Bryan]","startTime":3944.445,"endTime":3951.427,"body":"No, not really. I would just say anecdotally"},{"speaker":"[Bryan]","startTime":3944.445,"endTime":3951.427,"body":"that it does seem for me that it's somewhere"},{"speaker":"[Bryan]","startTime":3951.467,"endTime":3957.13,"body":"just underneath 10% body fat that it"},{"speaker":"[Bryan]","startTime":3951.467,"endTime":3957.13,"body":"really starts to get hard. Like, I can pretty"},{"speaker":"[Bryan]","startTime":3957.17,"endTime":3963.052,"body":"much exist without much issue at 14,"},{"speaker":"[Bryan]","startTime":3957.17,"endTime":3963.052,"body":"15, 16% and like eat pretty much most of the"},{"speaker":"[Bryan]","startTime":3963.072,"endTime":3966.914,"body":"foods I want and never be hungry. And"},{"speaker":"[Bryan]","startTime":3963.072,"endTime":3966.914,"body":"then you get to 12 and it's like, hey, this"},{"speaker":"[Bryan]","startTime":3966.954,"endTime":3971.095,"body":"is very manageable. 10 is like, okay,"},{"speaker":"[Bryan]","startTime":3966.954,"endTime":3971.095,"body":"it's still pretty manageable. And then there"},{"speaker":"[Bryan]","startTime":3971.135,"endTime":3976.903,"body":"comes a point at like eight, nine,"},{"speaker":"[Bryan]","startTime":3971.135,"endTime":3976.903,"body":"possibly 10% where things just start to get"},{"speaker":"[Bryan]","startTime":3976.963,"endTime":3979.205,"body":"real and like It just"},{"speaker":"[BK]","startTime":3979.082,"endTime":3979.286,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3979.245,"endTime":3982.728,"body":"starts to suck and all three of those"},{"speaker":"[Bryan]","startTime":3979.245,"endTime":3982.728,"body":"things you mentioned Brandon They all just"},{"speaker":"[Bryan]","startTime":3982.748,"endTime":3986.351,"body":"start happening simultaneously when"},{"speaker":"[Bryan]","startTime":3982.748,"endTime":3986.351,"body":"it almost felt like I was experiencing none"},{"speaker":"[Bryan]","startTime":3986.371,"endTime":3987.252,"body":"of them before so"},{"speaker":"[BK]","startTime":3988.667,"endTime":3996.951,"body":"Yeah. And you probably noticed it in both"},{"speaker":"[BK]","startTime":3988.667,"endTime":3996.951,"body":"directions in that. Are you aware of the 2016"},{"speaker":"[BK]","startTime":3997.391,"endTime":4003.614,"body":"paper? Is it Speakman, Spearman? Basically,"},{"speaker":"[BK]","startTime":3997.391,"endTime":4003.614,"body":"he proposed a model. And obviously no model"},{"speaker":"[BK]","startTime":4003.634,"endTime":4006.595,"body":"is perfect, some are just better than"},{"speaker":"[BK]","startTime":4003.634,"endTime":4006.595,"body":"others. But this particular model was in reference"},{"speaker":"[BK]","startTime":4006.615,"endTime":4011.038,"body":"to sort of your sort of body fat settling"},{"speaker":"[BK]","startTime":4006.615,"endTime":4011.038,"body":"range, whereby he sort of speculated that there"},{"speaker":"[BK]","startTime":4011.058,"endTime":4016.057,"body":"was this sort of zone. where the body"},{"speaker":"[BK]","startTime":4011.058,"endTime":4016.057,"body":"sort of operates best pertaining to body composition,"},{"speaker":"[BK]","startTime":4016.077,"endTime":4020.821,"body":"where there is a lower intervention zone,"},{"speaker":"[BK]","startTime":4016.077,"endTime":4020.821,"body":"where you're at risk of basically starvation"},{"speaker":"[BK]","startTime":4020.861,"endTime":4026.605,"body":"and that's quite limiting to one's survivability."},{"speaker":"[BK]","startTime":4020.861,"endTime":4026.605,"body":"And that's usually where you go below that"},{"speaker":"[BK]","startTime":4026.645,"endTime":4029.447,"body":"lower intervention zone, which is probably"},{"speaker":"[BK]","startTime":4026.645,"endTime":4029.447,"body":"bespoke to the individual based on sort of"},{"speaker":"[BK]","startTime":4029.487,"endTime":4033.831,"body":"genotypic factors. But you go below that"},{"speaker":"[BK]","startTime":4029.487,"endTime":4033.831,"body":"and you start to experience all those three"},{"speaker":"[BK]","startTime":4033.871,"endTime":4037.854,"body":"things, increased food motivation, energy"},{"speaker":"[BK]","startTime":4033.871,"endTime":4037.854,"body":"conservation, et cetera. And then if you go"},{"speaker":"[BK]","startTime":4038.254,"endTime":4042.224,"body":"up, to the point where you get to above"},{"speaker":"[BK]","startTime":4038.254,"endTime":4042.224,"body":"your upper intervention zone, you're at risk"},{"speaker":"[BK]","startTime":4042.265,"endTime":4045.786,"body":"of predation. That's where appetite goes"},{"speaker":"[BK]","startTime":4042.265,"endTime":4045.786,"body":"down. I mean, assuming you're eating minimally"},{"speaker":"[BK]","startTime":4045.827,"endTime":4050.709,"body":"processed food selections that don't completely,"},{"speaker":"[BK]","startTime":4045.827,"endTime":4050.709,"body":"you know, warp your satiety by feedback signals."},{"speaker":"[BK]","startTime":4051.59,"endTime":4054.411,"body":"And that's usually where you feel a little"},{"speaker":"[BK]","startTime":4051.59,"endTime":4054.411,"body":"bit crap. That's probably where Aaron was to"},{"speaker":"[BK]","startTime":4054.451,"endTime":4057.453,"body":"be fair at the end of your gaining phase."},{"speaker":"[BK]","startTime":4054.451,"endTime":4057.453,"body":"You're like, I'm feeling a bit lethargic, man."},{"speaker":"[BK]","startTime":4057.493,"endTime":4063.596,"body":"Like, shit, I don't want to eat anymore."},{"speaker":"[BK]","startTime":4057.493,"endTime":4063.596,"body":"You're probably at that upper intervention"},{"speaker":"[BK]","startTime":4063.616,"endTime":4067.298,"body":"zone. Your body's saying, hey, slow down."},{"speaker":"[BK]","startTime":4063.616,"endTime":4067.298,"body":"You know, you need to be more mobile to survive."},{"speaker":"[BK]","startTime":4068.631,"endTime":4071.431,"body":"So that to me, I mean, that model makes"},{"speaker":"[BK]","startTime":4068.631,"endTime":4071.431,"body":"a whole lot of sense where, you know, there"},{"speaker":"[BK]","startTime":4071.491,"endTime":4076.293,"body":"is that upper and lower intervention zone"},{"speaker":"[BK]","startTime":4071.491,"endTime":4076.293,"body":"and that's for me personally, from a coaching"},{"speaker":"[BK]","startTime":4076.313,"endTime":4079.574,"body":"perspective, if I'm working with athletes"},{"speaker":"[BK]","startTime":4076.313,"endTime":4079.574,"body":"in the off season, I often say that we have"},{"speaker":"[BK]","startTime":4079.634,"endTime":4086.076,"body":"like a, like a, a body fat, buffer zone"},{"speaker":"[BK]","startTime":4079.634,"endTime":4086.076,"body":"that we sit at in the off season. When we run"},{"speaker":"[BK]","startTime":4086.096,"endTime":4090.457,"body":"a mini cut, go to the probably the lower"},{"speaker":"[BK]","startTime":4086.096,"endTime":4090.457,"body":"end of this sort of the border of a lower intervention"},{"speaker":"[BK]","startTime":4090.477,"endTime":4093.758,"body":"zone. We're feeling pretty good, we're"},{"speaker":"[BK]","startTime":4090.477,"endTime":4093.758,"body":"a little bit peckish in case time to exit and"},{"speaker":"[BK]","startTime":4093.778,"endTime":4097.196,"body":"then we run a gaining phase, you know,"},{"speaker":"[BK]","startTime":4093.778,"endTime":4097.196,"body":"we. Maximize muscle gain, attenuate fat gain."},{"speaker":"[BK]","startTime":4097.216,"endTime":4100.761,"body":"But when we get to the top end there where"},{"speaker":"[BK]","startTime":4097.216,"endTime":4100.761,"body":"it's like I struggle to eat, I'm getting like"},{"speaker":"[BK]","startTime":4100.821,"endTime":4104.925,"body":"sleep apnea because there's so much weight"},{"speaker":"[BK]","startTime":4100.821,"endTime":4104.925,"body":"on my chest, feeling lethargic. Okay, now we're"},{"speaker":"[BK]","startTime":4104.945,"endTime":4105.9259999999995,"body":"gonna run this mini-cut."},{"speaker":"[Aaron Straker]","startTime":4109.894,"endTime":4116.416,"body":"Yeah, definitely was kind of"},{"speaker":"[Aaron Straker]","startTime":4109.894,"endTime":4116.416,"body":"not all of it, but I know like when I'm outside,"},{"speaker":"[Aaron Straker]","startTime":4116.436,"endTime":4119.657,"body":"when I'm heavier than my body"},{"speaker":"[Aaron Straker]","startTime":4116.436,"endTime":4119.657,"body":"just really doesn't want to be, you know, and"},{"speaker":"[Aaron Straker]","startTime":4119.677,"endTime":4123.438,"body":"that's when if I have like"},{"speaker":"[Aaron Straker]","startTime":4119.677,"endTime":4123.438,"body":"a day or two or I shouldn't say a day or two,"},{"speaker":"[Aaron Straker]","startTime":4123.478,"endTime":4127.079,"body":"if I have like four or five"},{"speaker":"[Aaron Straker]","startTime":4123.478,"endTime":4127.079,"body":"days where I'm not like eating off my plan,"},{"speaker":"[Aaron Straker]","startTime":4127.119,"endTime":4128.64,"body":"like I dump weight"},{"speaker":"[BK]","startTime":4129.091,"endTime":4129.292,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":4129.64,"endTime":4136.847,"body":"and that's exactly what will"},{"speaker":"[Aaron Straker]","startTime":4129.64,"endTime":4136.847,"body":"happen. Yeah. Cool, so Brandon, can you let"},{"speaker":"[Aaron Straker]","startTime":4136.867,"endTime":4140.754,"body":"the listeners know a little"},{"speaker":"[Aaron Straker]","startTime":4136.867,"endTime":4140.754,"body":"bit more where they can find more of you, especially"},{"speaker":"[Aaron Straker]","startTime":4140.874,"endTime":4146.144,"body":"any of our... Do you work with"},{"speaker":"[Aaron Straker]","startTime":4140.874,"endTime":4146.144,"body":"both male and female, Brandon, in competition"},{"speaker":"[Aaron Straker]","startTime":4146.184,"endTime":4146.364,"body":"prep?"},{"speaker":"[BK]","startTime":4147.183,"endTime":4151.144,"body":"Yeah, I do work with men and women. And"},{"speaker":"[BK]","startTime":4147.183,"endTime":4151.144,"body":"I will mention, by the way, you know, BK conditioning"},{"speaker":"[BK]","startTime":4151.284,"endTime":4156.746,"body":"is a small conglomerate of coaches. There"},{"speaker":"[BK]","startTime":4151.284,"endTime":4156.746,"body":"is myself and Daniel, a senior exercise and"},{"speaker":"[BK]","startTime":4156.766,"endTime":4162.328,"body":"nutrition scientist. And we do work with"},{"speaker":"[BK]","startTime":4156.766,"endTime":4162.328,"body":"men and women, but we tend to have more males"},{"speaker":"[BK]","startTime":4162.368,"endTime":4166.609,"body":"in general. And it's similar because we"},{"speaker":"[BK]","startTime":4162.368,"endTime":4166.609,"body":"really focus on bodybuilding. And within the"},{"speaker":"[BK]","startTime":4166.649,"endTime":4171.41,"body":"female side of things, there is not a"},{"speaker":"[BK]","startTime":4166.649,"endTime":4171.41,"body":"whole lot of women who have the genetic proclivities"},{"speaker":"[BK]","startTime":4171.57,"endTime":4175.817,"body":"nor desire. have a level of muscularity"},{"speaker":"[BK]","startTime":4171.57,"endTime":4175.817,"body":"that has them competing in figure, which is,"},{"speaker":"[BK]","startTime":4175.997,"endTime":4181.662,"body":"because we like to create freaks. With"},{"speaker":"[BK]","startTime":4175.997,"endTime":4181.662,"body":"that said, Daniel has much more of a specialization"},{"speaker":"[BK]","startTime":4181.722,"endTime":4185.045,"body":"with the myself in general, with sort"},{"speaker":"[BK]","startTime":4181.722,"endTime":4185.045,"body":"of bikini and those sort of categories, but"},{"speaker":"[BK]","startTime":4185.065,"endTime":4190.73,"body":"we're probably more like 45, 55, something"},{"speaker":"[BK]","startTime":4185.065,"endTime":4190.73,"body":"like that."},{"speaker":"[Aaron Straker]","startTime":4195.088,"endTime":4198.296,"body":"I was having a hard time unmuting"},{"speaker":"[Aaron Straker]","startTime":4195.088,"endTime":4198.296,"body":"myself. Can you just share a little bit more"},{"speaker":"[Aaron Straker]","startTime":4198.316,"endTime":4202.046,"body":"where people can find you,"},{"speaker":"[Aaron Straker]","startTime":4198.316,"endTime":4202.046,"body":"Daniel, website, all that stuff, please?"},{"speaker":"[BK]","startTime":4202.455,"endTime":4210.359,"body":"So yes, of course, you can find us on"},{"speaker":"[BK]","startTime":4202.455,"endTime":4210.359,"body":"Instagram at Brandon Kempter or BKconditioning."},{"speaker":"[BK]","startTime":4211.44,"endTime":4217.303,"body":"We also have a website, bkconditioning.com,"},{"speaker":"[BK]","startTime":4211.44,"endTime":4217.303,"body":"super simple. Facebook, not so much. TikTok,"},{"speaker":"[BK]","startTime":4217.423,"endTime":4218.624,"body":"we're gonna work on that, guys."},{"speaker":"[Bryan]","startTime":4218.901,"endTime":4219.449,"body":"Hehehehe"},{"speaker":"[BK]","startTime":4218.944,"endTime":4222.546,"body":"We'll be behind the eight ball there,"},{"speaker":"[BK]","startTime":4218.944,"endTime":4222.546,"body":"you know? But Instagram is the best place to"},{"speaker":"[BK]","startTime":4222.566,"endTime":4223.526,"body":"catch us, absolutely."},{"speaker":"[Aaron Straker]","startTime":4224.606,"endTime":4227.687,"body":"Wonderful, wonderful. Well,"},{"speaker":"[Aaron Straker]","startTime":4224.606,"endTime":4227.687,"body":"Brandon, thank you for taking time out of your"},{"speaker":"[Aaron Straker]","startTime":4227.707,"endTime":4233.331,"body":"Tuesday evening to join Brian"},{"speaker":"[Aaron Straker]","startTime":4227.707,"endTime":4233.331,"body":"and I in sharing lots of awesome insight on"},{"speaker":"[Aaron Straker]","startTime":4233.411,"endTime":4236.733,"body":"yourself and the inside of"},{"speaker":"[Aaron Straker]","startTime":4233.411,"endTime":4236.733,"body":"natural bodybuilding for us."},{"speaker":"[Bryan]","startTime":4237.257,"endTime":4237.783,"body":"Yeah, appreciate"},{"speaker":"[BK]","startTime":4237.755,"endTime":4237.955,"body":"Thank"},{"speaker":"[Bryan]","startTime":4237.803,"endTime":4238.106,"body":"it, Brandon."},{"speaker":"[BK]","startTime":4237.995,"endTime":4244.268,"body":"you again, yeah. Thank you again so much"},{"speaker":"[BK]","startTime":4237.995,"endTime":4244.268,"body":"for having me on. It's been an absolute pleasure."},{"speaker":"[BK]","startTime":4244.308,"endTime":4244.829,"body":"Thank you gentlemen."},{"speaker":"[Bryan]","startTime":4245.825,"endTime":4246.134,"body":"All right."}]}