{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.035,"endTime":33.557,"body":"What's up, guys? Happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":30.035,"endTime":33.557,"body":"Welcome back to Eat, Train, Prosper. Today"},{"speaker":"[Aaron Straker]","startTime":33.597,"endTime":38.581,"body":"is episode 128, and we are"},{"speaker":"[Aaron Straker]","startTime":33.597,"endTime":38.581,"body":"going to be talking about deloads and training"},{"speaker":"[Aaron Straker]","startTime":38.781,"endTime":43.985,"body":"age-dependent relative intensity,"},{"speaker":"[Aaron Straker]","startTime":38.781,"endTime":43.985,"body":"as I believe the title, but I can't see it"},{"speaker":"[Aaron Straker]","startTime":44.004999999999995,"endTime":48.049,"body":"all and I made it before, and"},{"speaker":"[Aaron Straker]","startTime":44.004999999999995,"endTime":48.049,"body":"I don't want to make it say it wrong, but it's"},{"speaker":"[Aaron Straker]","startTime":48.069,"endTime":51.291,"body":"going to be close to that."},{"speaker":"[Aaron Straker]","startTime":48.069,"endTime":51.291,"body":"We're going to dive into those in a little"},{"speaker":"[Aaron Straker]","startTime":51.311,"endTime":54.434,"body":"bit, but as always, before"},{"speaker":"[Aaron Straker]","startTime":51.311,"endTime":54.434,"body":"we jump into it, Brian, can you kick us off"},{"speaker":"[Aaron Straker]","startTime":54.454,"endTime":55.414,"body":"with some updates, please?"},{"speaker":"[Bryan]","startTime":55.747,"endTime":59.09,"body":"We're going to dive into this in a"},{"speaker":"[Bryan]","startTime":55.747,"endTime":59.09,"body":"little bit, but I'm going to wait for you to"},{"speaker":"[Bryan]","startTime":59.13,"endTime":62.773,"body":"do a try. Yeah man, just a few updates"},{"speaker":"[Bryan]","startTime":59.13,"endTime":62.773,"body":"today. So last episode in the updates I talked"},{"speaker":"[Bryan]","startTime":62.813,"endTime":67.957,"body":"about how my bike broke, the valve"},{"speaker":"[Bryan]","startTime":62.813,"endTime":67.957,"body":"snapped or whatever as I was trying to go out"},{"speaker":"[Bryan]","startTime":67.977,"endTime":73.202,"body":"for my long ride on Monday, and my"},{"speaker":"[Bryan]","startTime":67.977,"endTime":73.202,"body":"bike was in the shop. Well I wasn't able to"},{"speaker":"[Bryan]","startTime":73.24199999999999,"endTime":78.538,"body":"ride for two days, and so by the time"},{"speaker":"[Bryan]","startTime":73.24199999999999,"endTime":78.538,"body":"I got my bike back Tuesday evening... I had"},{"speaker":"[Bryan]","startTime":78.578,"endTime":85.523,"body":"this big ride planned for Wednesday"},{"speaker":"[Bryan]","startTime":78.578,"endTime":85.523,"body":"morning. The idea was to do close to 50 miles"},{"speaker":"[Bryan]","startTime":85.563,"endTime":89.786,"body":"at race pace. So I mostly wanted to"},{"speaker":"[Bryan]","startTime":85.563,"endTime":89.786,"body":"kind of emulate what it was gonna feel like"},{"speaker":"[Bryan]","startTime":89.806,"endTime":94.69,"body":"for me to go out and ride for 50 miles"},{"speaker":"[Bryan]","startTime":89.806,"endTime":94.69,"body":"against other people with the intention of"},{"speaker":"[Bryan]","startTime":95.35,"endTime":104.157,"body":"pushing myself beyond zone two consistently."},{"speaker":"[Bryan]","startTime":95.35,"endTime":104.157,"body":"So I did, I went out, I packed my camelback"},{"speaker":"[Bryan]","startTime":104.197,"endTime":108.818,"body":"or hydration pack, I had. some protein"},{"speaker":"[Bryan]","startTime":104.197,"endTime":108.818,"body":"in there, some Gatorade, a bunch of electrolytes,"},{"speaker":"[Bryan]","startTime":110.599,"endTime":117.761,"body":"extra thing of water as well. And I"},{"speaker":"[Bryan]","startTime":110.599,"endTime":117.761,"body":"went on my ride. And it was really hard the"},{"speaker":"[Bryan]","startTime":117.801,"endTime":124.083,"body":"entire time. Out of the, it took me"},{"speaker":"[Bryan]","startTime":117.801,"endTime":124.083,"body":"two and a half hours to go 45 miles. And I"},{"speaker":"[Bryan]","startTime":124.143,"endTime":129.60399999999998,"body":"only didn't make it 50 because I ran"},{"speaker":"[Bryan]","startTime":124.143,"endTime":129.60399999999998,"body":"out of liquid. So that happened at about 40"},{"speaker":"[Bryan]","startTime":129.644,"endTime":133.305,"body":"miles. So I had to go five miles without"},{"speaker":"[Bryan]","startTime":129.644,"endTime":133.305,"body":"liquid, which isn't a big deal. I'd already"},{"speaker":"[Bryan]","startTime":133.345,"endTime":138.787,"body":"consumed. over two liters of liquid"},{"speaker":"[Bryan]","startTime":133.345,"endTime":138.787,"body":"throughout the first two hours. But I ended"},{"speaker":"[Bryan]","startTime":138.80700000000002,"endTime":144.39,"body":"up doing the 45 miles. Of that two"},{"speaker":"[Bryan]","startTime":138.80700000000002,"endTime":144.39,"body":"and a half hours, I spent 55 minutes in zone"},{"speaker":"[Bryan]","startTime":144.43,"endTime":152.233,"body":"four, 13 minutes in zone five, and"},{"speaker":"[Bryan]","startTime":144.43,"endTime":152.233,"body":"an hour in zone three. So that's like two hours"},{"speaker":"[Bryan]","startTime":152.273,"endTime":157.175,"body":"and 10 minutes was zone three, zone"},{"speaker":"[Bryan]","startTime":152.273,"endTime":157.175,"body":"four, or zone five. And then I spent like 20"},{"speaker":"[Bryan]","startTime":157.215,"endTime":164.158,"body":"minutes in zone one or zone two. And"},{"speaker":"[Bryan]","startTime":157.215,"endTime":164.158,"body":"so it was... the most time I've spent in those"},{"speaker":"[Bryan]","startTime":164.198,"endTime":172.343,"body":"high zones in one session ever. And"},{"speaker":"[Bryan]","startTime":164.198,"endTime":172.343,"body":"I got back from my ride and I was sitting outside"},{"speaker":"[Bryan]","startTime":172.363,"endTime":176.085,"body":"of the garage and I felt my stomach"},{"speaker":"[Bryan]","startTime":172.363,"endTime":176.085,"body":"kind of like start bubbling up and I was like,"},{"speaker":"[Bryan]","startTime":176.246,"endTime":181.289,"body":"oh, shit, I need to go to the bathroom."},{"speaker":"[Bryan]","startTime":176.246,"endTime":181.289,"body":"And I put my bike in the garage, ran to the"},{"speaker":"[Bryan]","startTime":181.329,"endTime":187.212,"body":"bathroom, sat on the toilet for like"},{"speaker":"[Bryan]","startTime":181.329,"endTime":187.212,"body":"20 minutes and didn't feel any better afterwards."},{"speaker":"[Bryan]","startTime":187.972,"endTime":194.416,"body":"And for the next. 30 hours, I would"},{"speaker":"[Bryan]","startTime":187.972,"endTime":194.416,"body":"say, until probably the afternoon the following"},{"speaker":"[Bryan]","startTime":194.456,"endTime":200.862,"body":"day. It was repeats of that same situation."},{"speaker":"[Bryan]","startTime":194.456,"endTime":200.862,"body":"It was me running to the toilet, not feeling"},{"speaker":"[Bryan]","startTime":200.902,"endTime":208.428,"body":"any better afterwards. The symptoms"},{"speaker":"[Bryan]","startTime":200.902,"endTime":208.428,"body":"being waves of body chills where I'd feel fine"},{"speaker":"[Bryan]","startTime":208.448,"endTime":211.35,"body":"and be like, oh, I think I'm getting"},{"speaker":"[Bryan]","startTime":208.448,"endTime":211.35,"body":"better. And then like 10 minutes later, I'd"},{"speaker":"[Bryan]","startTime":211.59,"endTime":216.414,"body":"get these awful body chills and my"},{"speaker":"[Bryan]","startTime":211.59,"endTime":216.414,"body":"stomach would cramp up like it was seizing."},{"speaker":"[Bryan]","startTime":218.596,"endTime":223.884,"body":"And any time that I ate anything, it"},{"speaker":"[Bryan]","startTime":218.596,"endTime":223.884,"body":"would get worse immediately and I'd have to"},{"speaker":"[Bryan]","startTime":223.924,"endTime":228.769,"body":"run back to the bathroom again. And"},{"speaker":"[Bryan]","startTime":223.924,"endTime":228.769,"body":"so this probably happened like every hour literally"},{"speaker":"[Bryan]","startTime":228.809,"endTime":235.595,"body":"for like 30 hours. Not including nighttime"},{"speaker":"[Bryan]","startTime":228.809,"endTime":235.595,"body":"where I think I only had to run to the bathroom"},{"speaker":"[Bryan]","startTime":235.615,"endTime":241.761,"body":"three or four times throughout the"},{"speaker":"[Bryan]","startTime":235.615,"endTime":241.761,"body":"night. But basically, long story short here,"},{"speaker":"[Bryan]","startTime":242.321,"endTime":248.822,"body":"I still am not 100% sure whether all"},{"speaker":"[Bryan]","startTime":242.321,"endTime":248.822,"body":"of this these sickness issues I was having"},{"speaker":"[Bryan]","startTime":249.182,"endTime":254.885,"body":"are a direct result of the bike ride"},{"speaker":"[Bryan]","startTime":249.182,"endTime":254.885,"body":"itself or if I was going to get sick anyways."},{"speaker":"[Bryan]","startTime":255.445,"endTime":261.46799999999996,"body":"I put this out to Instagram. I asked"},{"speaker":"[Bryan]","startTime":255.445,"endTime":261.46799999999996,"body":"a few of my endurance friends that I have that"},{"speaker":"[Bryan]","startTime":261.488,"endTime":265.95,"body":"maybe don't follow me on Instagram"},{"speaker":"[Bryan]","startTime":261.488,"endTime":265.95,"body":"and it seems like the general consensus is"},{"speaker":"[Bryan]","startTime":265.99,"endTime":272.933,"body":"that these types of post-workout sickness"},{"speaker":"[Bryan]","startTime":265.99,"endTime":272.933,"body":"sensations may last for three to four hours"},{"speaker":"[Bryan]","startTime":273.073,"endTime":277.97900000000004,"body":"after a really hard workout. but only"},{"speaker":"[Bryan]","startTime":273.073,"endTime":277.97900000000004,"body":"one person reported that they would last 24"},{"speaker":"[Bryan]","startTime":278.019,"endTime":283.343,"body":"hours or longer. And I would say 30"},{"speaker":"[Bryan]","startTime":278.019,"endTime":283.343,"body":"people responded. So 29 people said that it"},{"speaker":"[Bryan]","startTime":283.363,"endTime":288.246,"body":"was very unlikely that my sickness"},{"speaker":"[Bryan]","startTime":283.363,"endTime":288.246,"body":"was from the ride itself. Like I said, I'm"},{"speaker":"[Bryan]","startTime":288.306,"endTime":294.969,"body":"still not sure. And, um, I don't know"},{"speaker":"[Bryan]","startTime":288.306,"endTime":294.969,"body":"if I want to test it again before the race,"},{"speaker":"[Bryan]","startTime":295.01,"endTime":300.293,"body":"because the race is now in like two"},{"speaker":"[Bryan]","startTime":295.01,"endTime":300.293,"body":"and a half weeks, I think. Now this is three"},{"speaker":"[Bryan]","startTime":300.313,"endTime":304.414,"body":"and a half. I think it's two and a"},{"speaker":"[Bryan]","startTime":300.313,"endTime":304.414,"body":"half. But anyway, it's October 7th. I'm probably"},{"speaker":"[Bryan]","startTime":304.474,"endTime":308.776,"body":"not gonna do another 45 mile hard ride"},{"speaker":"[Bryan]","startTime":304.474,"endTime":308.776,"body":"like that. So I think I just need to be a little"},{"speaker":"[Bryan]","startTime":308.816,"endTime":314.417,"body":"bit more cognizant of my nutrition"},{"speaker":"[Bryan]","startTime":308.816,"endTime":314.417,"body":"beforehand because I did go into this ride"},{"speaker":"[Bryan]","startTime":314.538,"endTime":319.079,"body":"fasted even though I brought all of"},{"speaker":"[Bryan]","startTime":314.538,"endTime":319.079,"body":"that liquid nutrition with me and I started"},{"speaker":"[Bryan]","startTime":319.119,"endTime":323.5,"body":"consuming it immediately upon riding."},{"speaker":"[Bryan]","startTime":319.119,"endTime":323.5,"body":"I think I need to consume some food before"},{"speaker":"[Bryan]","startTime":323.54,"endTime":328.794,"body":"riding when it's this intense and this"},{"speaker":"[Bryan]","startTime":323.54,"endTime":328.794,"body":"long. And I think I need to bring the three"},{"speaker":"[Bryan]","startTime":328.814,"endTime":333.275,"body":"liter hydration pack instead of the"},{"speaker":"[Bryan]","startTime":328.814,"endTime":333.275,"body":"two liter hydration pack just to ensure that"},{"speaker":"[Bryan]","startTime":333.315,"endTime":337.737,"body":"I don't run out. And a couple of people"},{"speaker":"[Bryan]","startTime":333.315,"endTime":337.737,"body":"also suggested that maybe I bring some food"},{"speaker":"[Bryan]","startTime":337.797,"endTime":343.358,"body":"instead of just liquid nutrition. So"},{"speaker":"[Bryan]","startTime":337.797,"endTime":343.358,"body":"maybe I bring a bar or something along those"},{"speaker":"[Bryan]","startTime":343.418,"endTime":350.12,"body":"lines. So, uh, yeah, that's, that's"},{"speaker":"[Bryan]","startTime":343.418,"endTime":350.12,"body":"the initial story there. Um, since that event,"},{"speaker":"[Bryan]","startTime":351.06,"endTime":357.295,"body":"I didn't, I wasn't able to eat really."},{"speaker":"[Bryan]","startTime":351.06,"endTime":357.295,"body":"or keep anything down for a couple days. And"},{"speaker":"[Bryan]","startTime":357.315,"endTime":363.139,"body":"my body weight dropped as low as 184"},{"speaker":"[Bryan]","startTime":357.315,"endTime":363.139,"body":"pounds the day after being sick, which is two"},{"speaker":"[Bryan]","startTime":363.159,"endTime":367.742,"body":"pounds away from the lowest I've been"},{"speaker":"[Bryan]","startTime":363.159,"endTime":367.742,"body":"in the last decade. So that's pretty wild."},{"speaker":"[Bryan]","startTime":368.463,"endTime":373.587,"body":"But since then I've been biking consistently"},{"speaker":"[Bryan]","startTime":368.463,"endTime":373.587,"body":"again, not getting sick, getting tons of food"},{"speaker":"[Bryan]","startTime":373.627,"endTime":382.193,"body":"in my body. And as of today, this morning,"},{"speaker":"[Bryan]","startTime":373.627,"endTime":382.193,"body":"I'm back up into the high 180s. So things are"},{"speaker":"[Bryan]","startTime":382.213,"endTime":387.162,"body":"kind of normalizing there. And I have"},{"speaker":"[Bryan]","startTime":382.213,"endTime":387.162,"body":"another long ride planned for today. Not going"},{"speaker":"[Bryan]","startTime":387.202,"endTime":391.307,"body":"to be intense, but I am gonna go long"},{"speaker":"[Bryan]","startTime":387.202,"endTime":391.307,"body":"and just make sure I'm hydrated and all that"},{"speaker":"[Bryan]","startTime":391.347,"endTime":397.775,"body":"good stuff. I have two more quick,"},{"speaker":"[Bryan]","startTime":391.347,"endTime":397.775,"body":"quick updates, but let's jump over to Aaron,"},{"speaker":"[Bryan]","startTime":397.795,"endTime":399.217,"body":"see what he has to say on things."},{"speaker":"[Aaron Straker]","startTime":399.73,"endTime":403.516,"body":"No, I want to hear about the"},{"speaker":"[Aaron Straker]","startTime":399.73,"endTime":403.516,"body":"solo dad month. I'm like foaming at the mouth"},{"speaker":"[Aaron Straker]","startTime":403.536,"endTime":407.043,"body":"for this because if I think"},{"speaker":"[Aaron Straker]","startTime":403.536,"endTime":407.043,"body":"about it, this is like a massive nightmare"},{"speaker":"[Aaron Straker]","startTime":407.103,"endTime":407.944,"body":"for me. So"},{"speaker":"[Bryan]","startTime":407.79,"endTime":407.99,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":408.124,"endTime":408.725,"body":"I'm... I'm sorry."},{"speaker":"[Bryan]","startTime":408.49,"endTime":413.173,"body":"yeah, so I wrote in the notes that"},{"speaker":"[Bryan]","startTime":408.49,"endTime":413.173,"body":"I'll be I have a month of solo dadding And"},{"speaker":"[Bryan]","startTime":413.193,"endTime":416.636,"body":"it's not actually an entire month of"},{"speaker":"[Bryan]","startTime":413.193,"endTime":416.636,"body":"solo dadding and to be honest. I'm already"},{"speaker":"[Bryan]","startTime":416.676,"endTime":418.017,"body":"halfway through that month. So"},{"speaker":"[Aaron Straker]","startTime":418.613,"endTime":418.97,"body":"I'm sorry."},{"speaker":"[Bryan]","startTime":418.857,"endTime":427.003,"body":"September is essentially Kim's month"},{"speaker":"[Bryan]","startTime":418.857,"endTime":427.003,"body":"and October is my month. So in September Kim"},{"speaker":"[Bryan]","startTime":427.023,"endTime":432.967,"body":"had a Short trip to San Diego earlier"},{"speaker":"[Bryan]","startTime":427.023,"endTime":432.967,"body":"in the month Kim and I had that concert that"},{"speaker":"[Bryan]","startTime":432.987,"endTime":438.158,"body":"we went to so I guess that was like"},{"speaker":"[Bryan]","startTime":432.987,"endTime":438.158,"body":"one day for me as well, but Now things are"},{"speaker":"[Bryan]","startTime":438.198,"endTime":442.38,"body":"getting real because Kim is in San"},{"speaker":"[Bryan]","startTime":438.198,"endTime":442.38,"body":"Francisco this entire week, Monday through"},{"speaker":"[Bryan]","startTime":442.42,"endTime":449.763,"body":"Friday. So I'm here this whole week"},{"speaker":"[Bryan]","startTime":442.42,"endTime":449.763,"body":"by myself and then she's back for four days"},{"speaker":"[Bryan]","startTime":450.363,"endTime":455.746,"body":"and then on Wednesday next week she"},{"speaker":"[Bryan]","startTime":450.363,"endTime":455.746,"body":"leaves for Paris for a week and she doesn't"},{"speaker":"[Bryan]","startTime":455.766,"endTime":460.408,"body":"get back from that until I think the"},{"speaker":"[Bryan]","startTime":455.766,"endTime":460.408,"body":"first week in October or something like that."},{"speaker":"[Bryan]","startTime":460.928,"endTime":464.549,"body":"And so then once she gets back from"},{"speaker":"[Bryan]","startTime":460.928,"endTime":464.549,"body":"Paris there's like a two or three day period."},{"speaker":"[Bryan]","startTime":465.61,"endTime":470.654,"body":"And then I leave for my bike race and"},{"speaker":"[Bryan]","startTime":465.61,"endTime":470.654,"body":"so I'm gone for that for like three days And"},{"speaker":"[Bryan]","startTime":470.674,"endTime":474.678,"body":"then I get back and there's like a"},{"speaker":"[Bryan]","startTime":470.674,"endTime":474.678,"body":"one week period maybe one and a half and then"},{"speaker":"[Bryan]","startTime":474.738,"endTime":480.343,"body":"I go to Bermuda for a week So October"},{"speaker":"[Bryan]","startTime":474.738,"endTime":480.343,"body":"is my month September is her month, but I'm"},{"speaker":"[Bryan]","startTime":480.363,"endTime":487.228,"body":"basically in the thick of it right"},{"speaker":"[Bryan]","startTime":480.363,"endTime":487.228,"body":"now And I have of the next of the next 17 days"},{"speaker":"[Bryan]","startTime":488.169,"endTime":498.095,"body":"I will be solo dadding for 12 or 13"},{"speaker":"[Bryan]","startTime":488.169,"endTime":498.095,"body":"of them with her out of the country. So that's"},{"speaker":"[Bryan]","startTime":498.135,"endTime":503.996,"body":"the story there more or less. It's"},{"speaker":"[Bryan]","startTime":498.135,"endTime":503.996,"body":"not the end of the world. With the kids in"},{"speaker":"[Bryan]","startTime":504.036,"endTime":509.278,"body":"school, as long as they don't get sick,"},{"speaker":"[Bryan]","startTime":504.036,"endTime":509.278,"body":"the hardest part is really just weekends, which"},{"speaker":"[Bryan]","startTime":509.378,"endTime":516.94,"body":"are daunting even with two parents."},{"speaker":"[Bryan]","startTime":509.378,"endTime":516.94,"body":"And the morning routine, getting them ready"},{"speaker":"[Bryan]","startTime":516.98,"endTime":521.874,"body":"for school, and then the bedtime routine,"},{"speaker":"[Bryan]","startTime":516.98,"endTime":521.874,"body":"getting them both to sleep at night. those"},{"speaker":"[Bryan]","startTime":521.914,"endTime":525.723,"body":"are struggle times, but for the most"},{"speaker":"[Bryan]","startTime":521.914,"endTime":525.723,"body":"part, I should still have my eight or nine"},{"speaker":"[Bryan]","startTime":525.7629999999999,"endTime":529.331,"body":"hours in the middle of the day. And"},{"speaker":"[Bryan]","startTime":525.7629999999999,"endTime":529.331,"body":"so I'm not really like super stressed about"},{"speaker":"[Bryan]","startTime":529.371,"endTime":530.2529999999999,"body":"the whole situation."},{"speaker":"[Aaron Straker]","startTime":531.655,"endTime":536.357,"body":"Okay, that's a very, very mature"},{"speaker":"[Aaron Straker]","startTime":531.655,"endTime":536.357,"body":"and eloquent approach to it. I was thinking,"},{"speaker":"[Aaron Straker]","startTime":537.197,"endTime":541.139,"body":"I was preparing for worst case"},{"speaker":"[Aaron Straker]","startTime":537.197,"endTime":541.139,"body":"scenarios. Whoa, a month and you got two kids"},{"speaker":"[Aaron Straker]","startTime":541.159,"endTime":545.781,"body":"by yourself? What do you do,"},{"speaker":"[Aaron Straker]","startTime":541.159,"endTime":545.781,"body":"how do you manage? But it doesn't sound as"},{"speaker":"[Aaron Straker]","startTime":548.222,"endTime":550.162,"body":"apocalyptic as I had previously"},{"speaker":"[Aaron Straker]","startTime":548.222,"endTime":550.162,"body":"thought."},{"speaker":"[Bryan]","startTime":550.542,"endTime":554.58,"body":"Yeah, I mean, 12 of 17 days is no walk"},{"speaker":"[Bryan]","startTime":550.542,"endTime":554.58,"body":"in the park, but I think I'm gonna survive."},{"speaker":"[Aaron Straker]","startTime":558.023,"endTime":561.744,"body":"Okay, so I'll cover mine quick"},{"speaker":"[Aaron Straker]","startTime":558.023,"endTime":561.744,"body":"and we'll get into it. So the first thing is"},{"speaker":"[Aaron Straker]","startTime":562.104,"endTime":566.745,"body":"a number of weeks now. It might"},{"speaker":"[Aaron Straker]","startTime":562.104,"endTime":566.745,"body":"even be a couple months back. We briefly discussed"},{"speaker":"[Aaron Straker]","startTime":566.765,"endTime":571.446,"body":"some of Peter Attia's kind"},{"speaker":"[Aaron Straker]","startTime":566.765,"endTime":571.446,"body":"of his like, not necessarily...his like strength"},{"speaker":"[Aaron Straker]","startTime":571.466,"endTime":576.368,"body":"and longevity thresholds is"},{"speaker":"[Aaron Straker]","startTime":571.466,"endTime":576.368,"body":"I think is a good way to describe it. And one"},{"speaker":"[Aaron Straker]","startTime":576.408,"endTime":582.349,"body":"of them was a two-minute dead"},{"speaker":"[Aaron Straker]","startTime":576.408,"endTime":582.349,"body":"hang from a pull-up bar, and this was for males."},{"speaker":"[Aaron Straker]","startTime":582.449,"endTime":587.587,"body":"I believe the female equivalent"},{"speaker":"[Aaron Straker]","startTime":582.449,"endTime":587.587,"body":"that he likes to use or benchmark. is a minute"},{"speaker":"[Aaron Straker]","startTime":587.607,"endTime":590.588,"body":"and a half. And the other day"},{"speaker":"[Aaron Straker]","startTime":587.607,"endTime":590.588,"body":"at the gym, I was like, you know, I'm just"},{"speaker":"[Aaron Straker]","startTime":590.688,"endTime":593.589,"body":"the other evening, I was like,"},{"speaker":"[Aaron Straker]","startTime":590.688,"endTime":593.589,"body":"I'm just gonna do it. Right. I was, I had to"},{"speaker":"[Aaron Straker]","startTime":593.609,"endTime":597.991,"body":"do some, it was, it was a cardio"},{"speaker":"[Aaron Straker]","startTime":593.609,"endTime":597.991,"body":"day and so I have my upper, you know, body"},{"speaker":"[Aaron Straker]","startTime":598.531,"endTime":601.933,"body":"wasn't necessarily taxed. And"},{"speaker":"[Aaron Straker]","startTime":598.531,"endTime":601.933,"body":"I was like, I'm just going to go for it. And"},{"speaker":"[Aaron Straker]","startTime":602.573,"endTime":605.755,"body":"I set the timer on my watch"},{"speaker":"[Aaron Straker]","startTime":602.573,"endTime":605.755,"body":"that I couldn't see and I just like jumped"},{"speaker":"[Aaron Straker]","startTime":605.815,"endTime":610.657,"body":"up and hung on. And I was really"},{"speaker":"[Aaron Straker]","startTime":605.815,"endTime":610.657,"body":"quite surprised. I made it like just over the"},{"speaker":"[Aaron Straker]","startTime":610.677,"endTime":617.175,"body":"three minute mark, like literally"},{"speaker":"[Aaron Straker]","startTime":610.677,"endTime":617.175,"body":"the three minute mark. and I was quite surprised,"},{"speaker":"[Aaron Straker]","startTime":617.716,"endTime":620.637,"body":"but also my forearms were blown"},{"speaker":"[Aaron Straker]","startTime":617.716,"endTime":620.637,"body":"the fuck up"},{"speaker":"[Bryan]","startTime":622.267,"endTime":622.714,"body":"Yeah, I mean,"},{"speaker":"[Aaron Straker]","startTime":622.618,"endTime":622.718,"body":"after."},{"speaker":"[Bryan]","startTime":622.735,"endTime":622.958,"body":"that's"},{"speaker":"[Aaron Straker]","startTime":622.758,"endTime":622.998,"body":"Like,"},{"speaker":"[Bryan]","startTime":622.999,"endTime":623.019,"body":"a"},{"speaker":"[Aaron Straker]","startTime":623.038,"endTime":627.181,"body":"and I really gave it, like,"},{"speaker":"[Aaron Straker]","startTime":623.038,"endTime":627.181,"body":"I wasn't like, okay, this is hurting, like,"},{"speaker":"[Aaron Straker]","startTime":627.201,"endTime":630.903,"body":"I'm gonna let go now. I like"},{"speaker":"[Aaron Straker]","startTime":627.201,"endTime":630.903,"body":"held on until the wheels fell off and like"},{"speaker":"[Aaron Straker]","startTime":630.943,"endTime":635.305,"body":"gravity pulled me off the bar."},{"speaker":"[Aaron Straker]","startTime":630.943,"endTime":635.305,"body":"I didn't quit on it, which I was proud of myself"},{"speaker":"[Aaron Straker]","startTime":635.405,"endTime":638.486,"body":"after the fact, but like my"},{"speaker":"[Aaron Straker]","startTime":635.405,"endTime":638.486,"body":"forearms were in quite some pain."},{"speaker":"[Bryan]","startTime":639.386,"endTime":642.308,"body":"Yeah, you go to that point until they"},{"speaker":"[Bryan]","startTime":639.386,"endTime":642.308,"body":"just start like sliding off"},{"speaker":"[Aaron Straker]","startTime":642.236,"endTime":642.44,"body":"Yeah."},{"speaker":"[Bryan]","startTime":642.368,"endTime":645.41,"body":"and it's like pinched, like peeling"},{"speaker":"[Bryan]","startTime":642.368,"endTime":645.41,"body":"off a wall or something."},{"speaker":"[Aaron Straker]","startTime":645.971,"endTime":646.16,"body":"Yeah."},{"speaker":"[Bryan]","startTime":646.291,"endTime":652.095,"body":"No, I know, dude. Kim and I did it"},{"speaker":"[Bryan]","startTime":646.291,"endTime":652.095,"body":"together one day. I did not do as well as you."},{"speaker":"[Bryan]","startTime":652.275,"endTime":655.477,"body":"I got just shy of two minutes. I think"},{"speaker":"[Bryan]","startTime":652.275,"endTime":655.477,"body":"it was like one fifty five or"},{"speaker":"[Aaron Straker]","startTime":655.764,"endTime":655.974,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":655.777,"endTime":662.362,"body":"something like that. But this was also"},{"speaker":"[Bryan]","startTime":655.777,"endTime":662.362,"body":"Kim was working out and I walked downstairs"},{"speaker":"[Bryan]","startTime":662.402,"endTime":667.306,"body":"to help her take 100 pounds off of"},{"speaker":"[Bryan]","startTime":662.402,"endTime":667.306,"body":"the hack squat machine. And she was like. you"},{"speaker":"[Bryan]","startTime":667.326,"endTime":670.728,"body":"need to do this test blah blah. And"},{"speaker":"[Bryan]","startTime":667.326,"endTime":670.728,"body":"I'm like, I'm in a hoodie and sweatpants and"},{"speaker":"[Bryan]","startTime":670.748,"endTime":673.67,"body":"I'm cold and I don't want to do this"},{"speaker":"[Bryan]","startTime":670.748,"endTime":673.67,"body":"right now. And she's like, you know, do it"},{"speaker":"[Bryan]","startTime":673.71,"endTime":678.153,"body":"whatever. So I did it. But I think"},{"speaker":"[Bryan]","startTime":673.71,"endTime":678.153,"body":"I'll need to try it at some point again after"},{"speaker":"[Bryan]","startTime":678.253,"endTime":682.696,"body":"I'm actually like properly warmed up"},{"speaker":"[Bryan]","startTime":678.253,"endTime":682.696,"body":"and mentally prepared for the challenge instead"},{"speaker":"[Bryan]","startTime":682.736,"endTime":686.999,"body":"of just being told to jump up there."},{"speaker":"[Bryan]","startTime":682.736,"endTime":686.999,"body":"But I see no way that I'm going to make 300"},{"speaker":"[Bryan]","startTime":687.42,"endTime":689.861,"body":"that are three minutes. That's, that's"},{"speaker":"[Bryan]","startTime":687.42,"endTime":689.861,"body":"quite impressive."},{"speaker":"[Aaron Straker]","startTime":690.671,"endTime":695.276,"body":"I think that my only saving"},{"speaker":"[Aaron Straker]","startTime":690.671,"endTime":695.276,"body":"grace is I've been doing a lot of hanging leg"},{"speaker":"[Aaron Straker]","startTime":695.316,"endTime":697.399,"body":"raises"},{"speaker":"[Bryan]","startTime":696.327,"endTime":696.552,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":697.419,"endTime":700.783,"body":"since the beginning of the"},{"speaker":"[Aaron Straker]","startTime":697.419,"endTime":700.783,"body":"year, since I got my new program and I had"},{"speaker":"[Aaron Straker]","startTime":700.823,"endTime":704.287,"body":"started that literally three"},{"speaker":"[Aaron Straker]","startTime":700.823,"endTime":704.287,"body":"times a week. I'm probably down to about two"},{"speaker":"[Aaron Straker]","startTime":704.307,"endTime":708.612,"body":"times a week now, but I do"},{"speaker":"[Aaron Straker]","startTime":704.307,"endTime":708.612,"body":"feel much more capable in my grip strength"},{"speaker":"[Aaron Straker]","startTime":708.632,"endTime":710.334,"body":"because I've been doing more"},{"speaker":"[Aaron Straker]","startTime":708.632,"endTime":710.334,"body":"hanging."},{"speaker":"[Bryan]","startTime":711.498,"endTime":714.029,"body":"Cool. Well, the next one up is the"},{"speaker":"[Bryan]","startTime":711.498,"endTime":714.029,"body":"farmers walk challenge."},{"speaker":"[Aaron Straker]","startTime":714.963,"endTime":718.085,"body":"Yeah, that one I think is...that's"},{"speaker":"[Aaron Straker]","startTime":714.963,"endTime":718.085,"body":"the one I remember being like, there's no way"},{"speaker":"[Aaron Straker]","startTime":718.125,"endTime":719.686,"body":"in hell I can do that. So"},{"speaker":"[Bryan]","startTime":719.452,"endTime":720.147,"body":"Hehehehe"},{"speaker":"[Aaron Straker]","startTime":720.647,"endTime":724.13,"body":"we'll have to test that one"},{"speaker":"[Aaron Straker]","startTime":720.647,"endTime":724.13,"body":"too."},{"speaker":"[Bryan]","startTime":722.78,"endTime":723.475,"body":"Yeah, for sure."},{"speaker":"[Aaron Straker]","startTime":724.19,"endTime":729.033,"body":"Second thing I guess I have"},{"speaker":"[Aaron Straker]","startTime":724.19,"endTime":729.033,"body":"here is I had a PRP injection in my left triceps"},{"speaker":"[Aaron Straker]","startTime":729.073,"endTime":736.559,"body":"tendon. I've had a number of"},{"speaker":"[Aaron Straker]","startTime":729.073,"endTime":736.559,"body":"experiences with PRP dating back like a decade"},{"speaker":"[Aaron Straker]","startTime":737.0,"endTime":741.683,"body":"now. They've been all very,"},{"speaker":"[Aaron Straker]","startTime":737.0,"endTime":741.683,"body":"very positive. So... I just kind of wanted"},{"speaker":"[Aaron Straker]","startTime":741.703,"endTime":745.605,"body":"to talk about it really quickly."},{"speaker":"[Aaron Straker]","startTime":741.703,"endTime":745.605,"body":"If you have a tendon-related injury out there"},{"speaker":"[Aaron Straker]","startTime":746.025,"endTime":750.527,"body":"and you don't necessarily want"},{"speaker":"[Aaron Straker]","startTime":746.025,"endTime":750.527,"body":"to go the surgery route or it's not maybe quite"},{"speaker":"[Aaron Straker]","startTime":751.327,"endTime":757.17,"body":"necessary for a surgery, but"},{"speaker":"[Aaron Straker]","startTime":751.327,"endTime":757.17,"body":"it's chronic, it inflames a lot and you can't"},{"speaker":"[Aaron Straker]","startTime":757.19,"endTime":762.972,"body":"really seem to improve it,"},{"speaker":"[Aaron Straker]","startTime":757.19,"endTime":762.972,"body":"PRP can be something, a very, very reasonable"},{"speaker":"[Aaron Straker]","startTime":763.012,"endTime":768.475,"body":"approach for that. The downside,"},{"speaker":"[Aaron Straker]","startTime":763.012,"endTime":768.475,"body":"you pay out of pocket. I don't even know what"},{"speaker":"[Aaron Straker]","startTime":768.515,"endTime":771.696,"body":"it is in the States. Like I"},{"speaker":"[Aaron Straker]","startTime":768.515,"endTime":771.696,"body":"had up on my story. I was paying over $600"},{"speaker":"[Aaron Straker]","startTime":772.216,"endTime":777.137,"body":"a pop for them literally a"},{"speaker":"[Aaron Straker]","startTime":772.216,"endTime":777.137,"body":"decade ago in San Diego. So I have no idea"},{"speaker":"[Aaron Straker]","startTime":777.317,"endTime":781.598,"body":"what it might be. I had about"},{"speaker":"[Aaron Straker]","startTime":777.317,"endTime":781.598,"body":"six, I think, in my shoulder, one in my knee."},{"speaker":"[Aaron Straker]","startTime":782.959,"endTime":786.44,"body":"And then I've had one in my"},{"speaker":"[Aaron Straker]","startTime":782.959,"endTime":786.44,"body":"right elbow here in Bali and then one in my"},{"speaker":"[Aaron Straker]","startTime":786.52,"endTime":791.861,"body":"left elbow here in Bali. And"},{"speaker":"[Aaron Straker]","startTime":786.52,"endTime":791.861,"body":"I've, cats, you know, still, cats still in"},{"speaker":"[Aaron Straker]","startTime":791.881,"endTime":795.782,"body":"the bag on my left elbow, but"},{"speaker":"[Aaron Straker]","startTime":791.881,"endTime":795.782,"body":"all the other ones have been notable improvements."},{"speaker":"[Aaron Straker]","startTime":796.203,"endTime":797.974,"body":"for me with joint related pain."},{"speaker":"[Bryan]","startTime":799.178,"endTime":807.329,"body":"So what do you experience as far as"},{"speaker":"[Bryan]","startTime":799.178,"endTime":807.329,"body":"rehabilitation time, if you want to call it"},{"speaker":"[Bryan]","startTime":807.37,"endTime":809.913,"body":"that, or like back to training time?"},{"speaker":"[Aaron Straker]","startTime":812.119,"endTime":817.563,"body":"It's hard to say. I really"},{"speaker":"[Aaron Straker]","startTime":812.119,"endTime":817.563,"body":"don't remember a decade ago. I just don't."},{"speaker":"[Aaron Straker]","startTime":818.143,"endTime":823.287,"body":"And I had those six over a"},{"speaker":"[Aaron Straker]","startTime":818.143,"endTime":823.287,"body":"number, maybe a two to three month period."},{"speaker":"[Aaron Straker]","startTime":823.347,"endTime":825.308,"body":"It was like I would go every"},{"speaker":"[Aaron Straker]","startTime":823.347,"endTime":825.308,"body":"other week or something"},{"speaker":"[Bryan]","startTime":825.287,"endTime":825.327,"body":"Mm."},{"speaker":"[Aaron Straker]","startTime":825.348,"endTime":831.232,"body":"like that for them, maybe even"},{"speaker":"[Aaron Straker]","startTime":825.348,"endTime":831.232,"body":"separated more. My knee, it was after my patella"},{"speaker":"[Aaron Straker]","startTime":831.292,"endTime":835.695,"body":"repair surgery. I was about"},{"speaker":"[Aaron Straker]","startTime":831.292,"endTime":835.695,"body":"six months after the surgery and there was"},{"speaker":"[Aaron Straker]","startTime":835.735,"endTime":839.718,"body":"still some lingering pain."},{"speaker":"[Aaron Straker]","startTime":835.735,"endTime":839.718,"body":"And the doctor was like, let's just do a PRP"},{"speaker":"[Aaron Straker]","startTime":839.758,"endTime":844.098,"body":"injection. And then literally"},{"speaker":"[Aaron Straker]","startTime":839.758,"endTime":844.098,"body":"within a week after that one, the pain had"},{"speaker":"[Aaron Straker]","startTime":844.379,"endTime":847.001,"body":"just went away and it's never"},{"speaker":"[Aaron Straker]","startTime":844.379,"endTime":847.001,"body":"come back again. And"},{"speaker":"[Bryan]","startTime":846.954,"endTime":847.08,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":847.022,"endTime":849.484,"body":"that was in 2017, you know,"},{"speaker":"[Aaron Straker]","startTime":847.022,"endTime":849.484,"body":"six years ago."},{"speaker":"[Bryan]","startTime":850.035,"endTime":850.203,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":850.746,"endTime":853.689,"body":"The right elbow, which is the"},{"speaker":"[Aaron Straker]","startTime":850.746,"endTime":853.689,"body":"most recent."},{"speaker":"[Aaron Straker]","startTime":857.467,"endTime":862.03,"body":"I took it really easy on it"},{"speaker":"[Aaron Straker]","startTime":857.467,"endTime":862.03,"body":"and like didn't train any pull or push for"},{"speaker":"[Aaron Straker]","startTime":862.11,"endTime":866.032,"body":"probably about five days after"},{"speaker":"[Aaron Straker]","startTime":862.11,"endTime":866.032,"body":"and then you know make sure I warmed it up"},{"speaker":"[Aaron Straker]","startTime":866.052,"endTime":871.376,"body":"like really well and then that"},{"speaker":"[Aaron Straker]","startTime":866.052,"endTime":871.376,"body":"one just maybe about a week and a half two"},{"speaker":"[Aaron Straker]","startTime":871.396,"endTime":871.956,"body":"weeks later"},{"speaker":"[Bryan]","startTime":872.154,"endTime":874.16,"body":"later."},{"speaker":"[Aaron Straker]","startTime":872.637,"endTime":877.88,"body":"pain just dissipated and it's"},{"speaker":"[Aaron Straker]","startTime":872.637,"endTime":877.88,"body":"been gone since. Now with this left one I'll"},{"speaker":"[Aaron Straker]","startTime":877.92,"endTime":882.483,"body":"pretty much do the same but"},{"speaker":"[Aaron Straker]","startTime":877.92,"endTime":882.483,"body":"I would say the left one is by far like the"},{"speaker":"[Aaron Straker]","startTime":882.603,"endTime":887.547,"body":"spiciest of the recent ones"},{"speaker":"[Aaron Straker]","startTime":882.603,"endTime":887.547,"body":"like if I bump my elbow on something like it's"},{"speaker":"[Aaron Straker]","startTime":887.808,"endTime":889.731,"body":"excruciating like sharp pain."},{"speaker":"[Bryan]","startTime":889.95,"endTime":890.15,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":890.553,"endTime":895.442,"body":"It's also set in the fastest."},{"speaker":"[Aaron Straker]","startTime":890.553,"endTime":895.442,"body":"So we'll see. I'll give it, you know, two weeks"},{"speaker":"[Aaron Straker]","startTime":895.482,"endTime":898.046,"body":"or so and see if I notice the"},{"speaker":"[Aaron Straker]","startTime":895.482,"endTime":898.046,"body":"improvement there."},{"speaker":"[Bryan]","startTime":898.578,"endTime":901.02,"body":"So how long ago did you do this? A"},{"speaker":"[Bryan]","startTime":898.578,"endTime":901.02,"body":"day or two?"},{"speaker":"[Aaron Straker]","startTime":903.17,"endTime":904.301,"body":"Just over 24 hours."},{"speaker":"[Bryan]","startTime":904.698,"endTime":908.466,"body":"Yeah. And what does it feel like right"},{"speaker":"[Bryan]","startTime":904.698,"endTime":908.466,"body":"now? Does it feel like stiff, tense? Can you"},{"speaker":"[Bryan]","startTime":908.486,"endTime":910.29,"body":"straighten your arm and bend it and"},{"speaker":"[Bryan]","startTime":908.486,"endTime":910.29,"body":"stuff without"},{"speaker":"[Aaron Straker]","startTime":910.107,"endTime":911.067,"body":"Yeah."},{"speaker":"[Bryan]","startTime":910.35,"endTime":910.811,"body":"pain or?"},{"speaker":"[Aaron Straker]","startTime":911.548,"endTime":911.728,"body":"I can"},{"speaker":"[Bryan]","startTime":911.713,"endTime":911.873,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":911.768,"endTime":918.534,"body":"straighten it, bend it. It"},{"speaker":"[Aaron Straker]","startTime":911.768,"endTime":918.534,"body":"was very like... I mean, and I don't know if"},{"speaker":"[Aaron Straker]","startTime":918.554,"endTime":921.636,"body":"inflamed is the best term,"},{"speaker":"[Aaron Straker]","startTime":918.554,"endTime":921.636,"body":"but I mean, there was a bunch of fluid injected"},{"speaker":"[Aaron Straker]","startTime":921.736,"endTime":921.957,"body":"into"},{"speaker":"[Bryan]","startTime":921.831,"endTime":921.993,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":921.997,"endTime":926.14,"body":"a tendon in a very small area."},{"speaker":"[Aaron Straker]","startTime":921.997,"endTime":926.14,"body":"It was, you know, pressure is a really good"},{"speaker":"[Aaron Straker]","startTime":926.18,"endTime":926.38,"body":"way to"},{"speaker":"[Bryan]","startTime":926.398,"endTime":926.566,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":926.42,"endTime":930.384,"body":"put it. A lot of pressure last"},{"speaker":"[Aaron Straker]","startTime":926.42,"endTime":930.384,"body":"night. I did my best to like not sleep with"},{"speaker":"[Aaron Straker]","startTime":930.444,"endTime":934.948,"body":"my arm really stretched or"},{"speaker":"[Aaron Straker]","startTime":930.444,"endTime":934.948,"body":"anything like that. And then this morning I"},{"speaker":"[Aaron Straker]","startTime":934.968,"endTime":938.09,"body":"could still feel some pressure"},{"speaker":"[Aaron Straker]","startTime":934.968,"endTime":938.09,"body":"and it kind of dissipated throughout the day."},{"speaker":"[Bryan]","startTime":938.55,"endTime":939.31,"body":"Cool, interesting."},{"speaker":"[Aaron Straker]","startTime":939.068,"endTime":940.938,"body":"So it feels almost normal now."},{"speaker":"[Bryan]","startTime":941.073,"endTime":946.519,"body":"Yeah, so you said you just basically"},{"speaker":"[Bryan]","startTime":941.073,"endTime":946.519,"body":"take it easy on movements for like a week or"},{"speaker":"[Bryan]","startTime":946.539,"endTime":950.444,"body":"two, but you think by two weeks or"},{"speaker":"[Bryan]","startTime":946.539,"endTime":950.444,"body":"three weeks, you'll be back to moving the same"},{"speaker":"[Bryan]","startTime":950.464,"endTime":951.725,"body":"weights you were moving before."},{"speaker":"[Aaron Straker]","startTime":953.623,"endTime":959.607,"body":"I may be a little apprehensive"},{"speaker":"[Aaron Straker]","startTime":953.623,"endTime":959.607,"body":"on certain things that I know will really light"},{"speaker":"[Aaron Straker]","startTime":959.647,"endTime":964.49,"body":"it up like a lengthened overhead"},{"speaker":"[Aaron Straker]","startTime":959.647,"endTime":964.49,"body":"tricep extension or something like"},{"speaker":"[Bryan]","startTime":964.455,"endTime":964.619,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":964.53,"endTime":971.815,"body":"that. But pulling, I would"},{"speaker":"[Aaron Straker]","startTime":964.53,"endTime":971.815,"body":"imagine, yes, like grip type things will be"},{"speaker":"[Aaron Straker]","startTime":971.875,"endTime":978.86,"body":"pretty much normal. I will"},{"speaker":"[Aaron Straker]","startTime":971.875,"endTime":978.86,"body":"probably avoid some isolation things, at least"},{"speaker":"[Aaron Straker]","startTime":978.9,"endTime":982.807,"body":"for the rest of this week,"},{"speaker":"[Aaron Straker]","startTime":978.9,"endTime":982.807,"body":"and just do only like compound. and that sort"},{"speaker":"[Aaron Straker]","startTime":982.847,"endTime":987.33,"body":"of stuff where it's not like"},{"speaker":"[Aaron Straker]","startTime":982.847,"endTime":987.33,"body":"direct tricep work. But kind of ironically,"},{"speaker":"[Aaron Straker]","startTime":987.51,"endTime":992.293,"body":"like the direct tricep work"},{"speaker":"[Aaron Straker]","startTime":987.51,"endTime":992.293,"body":"is what would inflame it the most, even like,"},{"speaker":"[Aaron Straker]","startTime":992.353,"endTime":996.376,"body":"you know, kick like a shortened"},{"speaker":"[Aaron Straker]","startTime":992.353,"endTime":996.376,"body":"overload press back or something like that."},{"speaker":"[Aaron Straker]","startTime":996.856,"endTime":1000.318,"body":"But like heavy pressing wouldn't"},{"speaker":"[Aaron Straker]","startTime":996.856,"endTime":1000.318,"body":"nearly be as discomforting."},{"speaker":"[Bryan]","startTime":1000.094,"endTime":1004.336,"body":"Yeah, that makes sense. Yeah, that's"},{"speaker":"[Bryan]","startTime":1000.094,"endTime":1004.336,"body":"interesting. I feel like your recoveries from"},{"speaker":"[Bryan]","startTime":1004.376,"endTime":1009.619,"body":"PRP have been better than my one experience"},{"speaker":"[Bryan]","startTime":1004.376,"endTime":1009.619,"body":"all across the board. I know we talked about"},{"speaker":"[Bryan]","startTime":1009.659,"endTime":1016.182,"body":"this last year when I got PRP in my"},{"speaker":"[Bryan]","startTime":1009.659,"endTime":1016.182,"body":"knee, but yeah, it was, I would say it was"},{"speaker":"[Bryan]","startTime":1016.302,"endTime":1021.545,"body":"eight or nine weeks until I was moving"},{"speaker":"[Bryan]","startTime":1016.302,"endTime":1021.545,"body":"the same weights that I was moving pre-PRP,"},{"speaker":"[Bryan]","startTime":1022.005,"endTime":1028.6889999999999,"body":"and I couldn't even do anything on"},{"speaker":"[Bryan]","startTime":1022.005,"endTime":1028.6889999999999,"body":"it at all for probably two and a half or three"},{"speaker":"[Bryan]","startTime":1028.729,"endTime":1033.04,"body":"weeks, so. I don't know if it was like"},{"speaker":"[Bryan]","startTime":1028.729,"endTime":1033.04,"body":"the type I got, where it was injected, anything"},{"speaker":"[Bryan]","startTime":1033.06,"endTime":1037.363,"body":"like that. But yeah, definitely a longer"},{"speaker":"[Bryan]","startTime":1033.06,"endTime":1037.363,"body":"recovery for me when it happened in my knee"},{"speaker":"[Bryan]","startTime":1037.383,"endTime":1041.946,"body":"last year. So that's cool. I hope that"},{"speaker":"[Bryan]","startTime":1037.383,"endTime":1041.946,"body":"you can get right back on track and keep going."},{"speaker":"[Bryan]","startTime":1042.0259999999998,"endTime":1046.6889999999999,"body":"Up until that point, I guess training"},{"speaker":"[Bryan]","startTime":1042.0259999999998,"endTime":1046.6889999999999,"body":"fat loss camp is still going, but you're like"},{"speaker":"[Bryan]","startTime":1046.729,"endTime":1047.6689999999999,"body":"modifying around it."},{"speaker":"[Aaron Straker]","startTime":1048.359,"endTime":1053.181,"body":"Yeah, yeah. I trained legs"},{"speaker":"[Aaron Straker]","startTime":1048.359,"endTime":1053.181,"body":"today, so I didn't... The only thing I did"},{"speaker":"[Aaron Straker]","startTime":1053.261,"endTime":1061.446,"body":"to do is I swapped my heavy"},{"speaker":"[Aaron Straker]","startTime":1053.261,"endTime":1061.446,"body":"RDL for a very Dr. Mike-esque dumbbell stiff-legged"},{"speaker":"[Aaron Straker]","startTime":1061.466,"endTime":1065.068,"body":"deadlift with the posterior"},{"speaker":"[Aaron Straker]","startTime":1061.466,"endTime":1065.068,"body":"anterior pelvic"},{"speaker":"[Bryan]","startTime":1064.756,"endTime":1064.945,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1065.088,"endTime":1070.491,"body":"tilt and just made it so I"},{"speaker":"[Aaron Straker]","startTime":1065.088,"endTime":1070.491,"body":"could get the stimulus out of a significantly,"},{"speaker":"[Aaron Straker]","startTime":1070.531,"endTime":1072.952,"body":"significantly less load. But"},{"speaker":"[Aaron Straker]","startTime":1070.531,"endTime":1072.952,"body":"other than that, everything else was the same."},{"speaker":"[Aaron Straker]","startTime":1073.012,"endTime":1078.649,"body":"And then tomorrow's a rest"},{"speaker":"[Aaron Straker]","startTime":1073.012,"endTime":1078.649,"body":"day, and then I'll test push. but without the"},{"speaker":"[Aaron Straker]","startTime":1079.975,"endTime":1080.538,"body":"isolations."},{"speaker":"[Bryan]","startTime":1081.782,"endTime":1085.984,"body":"Cool. Well, my last quick update was"},{"speaker":"[Bryan]","startTime":1081.782,"endTime":1085.984,"body":"that I went to the gym at Prospect yesterday."},{"speaker":"[Bryan]","startTime":1086.224,"endTime":1091.286,"body":"I know you love that place. So I just"},{"speaker":"[Bryan]","startTime":1086.224,"endTime":1091.286,"body":"figured I'd shout that on here. Still doing"},{"speaker":"[Bryan]","startTime":1091.326,"endTime":1097.249,"body":"my full body training. All is going"},{"speaker":"[Bryan]","startTime":1091.326,"endTime":1097.249,"body":"super well with that. Jordan Lips actually"},{"speaker":"[Bryan]","startTime":1097.289,"endTime":1102.111,"body":"just changed over to a full body program,"},{"speaker":"[Bryan]","startTime":1097.289,"endTime":1102.111,"body":"similar to mine, as he's kind of also pursuing"},{"speaker":"[Bryan]","startTime":1102.191,"endTime":1106.233,"body":"cardio goals at the moment. So he and"},{"speaker":"[Bryan]","startTime":1102.191,"endTime":1106.233,"body":"I had a fun back and forth about that yesterday."},{"speaker":"[Bryan]","startTime":1108.133,"endTime":1114.056,"body":"But. Yeah, the gym dude the gym at"},{"speaker":"[Bryan]","startTime":1108.133,"endTime":1114.056,"body":"prospect we got to use that super prime row"},{"speaker":"[Bryan]","startTime":1114.236,"endTime":1119.678,"body":"that you and I both love and Amongst"},{"speaker":"[Bryan]","startTime":1114.236,"endTime":1119.678,"body":"other of those awesome machines there, but"},{"speaker":"[Bryan]","startTime":1120.338,"endTime":1125.08,"body":"nothing too crazy to report We did"},{"speaker":"[Bryan]","startTime":1120.338,"endTime":1125.08,"body":"a little bit of filming for paragon training"},{"speaker":"[Bryan]","startTime":1125.12,"endTime":1130.903,"body":"methods new cycle, which we have coming"},{"speaker":"[Bryan]","startTime":1125.12,"endTime":1130.903,"body":"out October 9th, it's gonna be a glutes and"},{"speaker":"[Bryan]","startTime":1130.943,"endTime":1135.605,"body":"shoulder specialization cycle with"},{"speaker":"[Bryan]","startTime":1130.943,"endTime":1135.605,"body":"the option to turn glute dominant movements"},{"speaker":"[Bryan]","startTime":1135.705,"endTime":1142.106,"body":"into quad dominant movements via change"},{"speaker":"[Bryan]","startTime":1135.705,"endTime":1142.106,"body":"of torso angle and change of knee and ankle"},{"speaker":"[Bryan]","startTime":1142.146,"endTime":1147.571,"body":"position. So you can either have it"},{"speaker":"[Bryan]","startTime":1142.146,"endTime":1147.571,"body":"as a quad shoulder specialization cycle or"},{"speaker":"[Bryan]","startTime":1147.691,"endTime":1151.796,"body":"a glute shoulder specialization cycle."},{"speaker":"[Bryan]","startTime":1147.691,"endTime":1151.796,"body":"So that'll drop October 9th for six weeks."},{"speaker":"[Bryan]","startTime":1151.836,"endTime":1157.222,"body":"We have a couple of cool, fun new movements"},{"speaker":"[Bryan]","startTime":1151.836,"endTime":1157.222,"body":"in there. And yeah, I see your last update"},{"speaker":"[Bryan]","startTime":1157.242,"endTime":1160.825,"body":"here is that you seem to be quite enjoying"},{"speaker":"[Bryan]","startTime":1157.242,"endTime":1160.825,"body":"your morning cardio."},{"speaker":"[Aaron Straker]","startTime":1162.699,"endTime":1166.842,"body":"I really have. And it took"},{"speaker":"[Aaron Straker]","startTime":1162.699,"endTime":1166.842,"body":"me a couple weeks to really kind of like suss"},{"speaker":"[Aaron Straker]","startTime":1166.882,"endTime":1170.504,"body":"it out because I'd have some"},{"speaker":"[Aaron Straker]","startTime":1166.882,"endTime":1170.504,"body":"days where I'm like, dude, I feel great today."},{"speaker":"[Aaron Straker]","startTime":1170.564,"endTime":1172.806,"body":"And then there's other days"},{"speaker":"[Aaron Straker]","startTime":1170.564,"endTime":1172.806,"body":"where I'm like, fuck, I don't really want to"},{"speaker":"[Aaron Straker]","startTime":1172.826,"endTime":1176.209,"body":"go to... I'm going to go train"},{"speaker":"[Aaron Straker]","startTime":1172.826,"endTime":1176.209,"body":"at a principal, but I'm not really excited"},{"speaker":"[Aaron Straker]","startTime":1176.249,"endTime":1181.213,"body":"to go there. And I find that"},{"speaker":"[Aaron Straker]","startTime":1176.249,"endTime":1181.213,"body":"when I... I have this office here and it's"},{"speaker":"[Aaron Straker]","startTime":1181.233,"endTime":1185.716,"body":"like a detached room from the"},{"speaker":"[Aaron Straker]","startTime":1181.233,"endTime":1185.716,"body":"rest of the villa and I close the curtains"},{"speaker":"[Aaron Straker]","startTime":1185.756,"endTime":1190.243,"body":"sort of thing. And I like close"},{"speaker":"[Aaron Straker]","startTime":1185.756,"endTime":1190.243,"body":"my... If I like wake up, eat... at 6.45 and"},{"speaker":"[Aaron Straker]","startTime":1190.283,"endTime":1195.265,"body":"come in here and start work"},{"speaker":"[Aaron Straker]","startTime":1190.283,"endTime":1195.265,"body":"by like 11-ish, I just don't feel. I feel kind"},{"speaker":"[Aaron Straker]","startTime":1195.305,"endTime":1199.447,"body":"of cabin feverish and then"},{"speaker":"[Aaron Straker]","startTime":1195.305,"endTime":1199.447,"body":"it's like, I don't want to leave the villa"},{"speaker":"[Aaron Straker]","startTime":1199.647,"endTime":1206.31,"body":"and get outside. It's almost"},{"speaker":"[Aaron Straker]","startTime":1199.647,"endTime":1206.31,"body":"like a seasonal affective disorder sort of"},{"speaker":"[Aaron Straker]","startTime":1206.83,"endTime":1210.332,"body":"feeling. But then the mornings"},{"speaker":"[Aaron Straker]","startTime":1206.83,"endTime":1210.332,"body":"where I get up, I'm at the gym by like 7.15,"},{"speaker":"[Aaron Straker]","startTime":1210.832,"endTime":1215.134,"body":"7.30 doing that cardio. I just"},{"speaker":"[Aaron Straker]","startTime":1210.832,"endTime":1215.134,"body":"have a heightened mood throughout the day."},{"speaker":"[Aaron Straker]","startTime":1217.431,"endTime":1221.353,"body":"And I think it's just a little"},{"speaker":"[Aaron Straker]","startTime":1217.431,"endTime":1221.353,"body":"bit of like getting sweaty. With the current"},{"speaker":"[Aaron Straker]","startTime":1221.373,"endTime":1226.116,"body":"fat loss camp protocol, I get"},{"speaker":"[Aaron Straker]","startTime":1221.373,"endTime":1226.116,"body":"sweaty, I do some abs, I go in the sauna, and"},{"speaker":"[Aaron Straker]","startTime":1226.136,"endTime":1232.259,"body":"then I sit in the sun for like"},{"speaker":"[Aaron Straker]","startTime":1226.136,"endTime":1232.259,"body":"10 to 15 minutes, and my body temperature regulates"},{"speaker":"[Aaron Straker]","startTime":1232.279,"endTime":1236.482,"body":"a little bit before I head"},{"speaker":"[Aaron Straker]","startTime":1232.279,"endTime":1236.482,"body":"home, and I feel so much better on those days,"},{"speaker":"[Aaron Straker]","startTime":1236.522,"endTime":1241.565,"body":"and I think it was just like"},{"speaker":"[Aaron Straker]","startTime":1236.522,"endTime":1241.565,"body":"really kind of honed in on that, and I think"},{"speaker":"[Aaron Straker]","startTime":1241.585,"endTime":1245.499,"body":"for the listeners out there"},{"speaker":"[Aaron Straker]","startTime":1241.585,"endTime":1245.499,"body":"who do have maybe a... control of their own"},{"speaker":"[Aaron Straker]","startTime":1245.539,"endTime":1248.42,"body":"schedule and those sorts of"},{"speaker":"[Aaron Straker]","startTime":1245.539,"endTime":1248.42,"body":"things, or have some time. And it's not like"},{"speaker":"[Aaron Straker]","startTime":1248.46,"endTime":1252.742,"body":"I'm grinding doing cardio stuff"},{"speaker":"[Aaron Straker]","startTime":1248.46,"endTime":1252.742,"body":"in the morning, but I just get sweaty, get"},{"speaker":"[Aaron Straker]","startTime":1252.762,"endTime":1256.684,"body":"my heart rate up, and I feel"},{"speaker":"[Aaron Straker]","startTime":1252.762,"endTime":1256.684,"body":"so much better throughout the day. And I think"},{"speaker":"[Aaron Straker]","startTime":1256.724,"endTime":1261.126,"body":"it's something I'm really gonna"},{"speaker":"[Aaron Straker]","startTime":1256.724,"endTime":1261.126,"body":"carry on past fat loss camp."},{"speaker":"[Bryan]","startTime":1262.79,"endTime":1266.631,"body":"Yeah, no, that's awesome. I'm really"},{"speaker":"[Bryan]","startTime":1262.79,"endTime":1266.631,"body":"glad to hear that. I have a client, Jeff Hain,"},{"speaker":"[Bryan]","startTime":1266.751,"endTime":1270.473,"body":"who has a podcast as well, the Mind"},{"speaker":"[Bryan]","startTime":1266.751,"endTime":1270.473,"body":"Muscle Connection podcast. I've been on there"},{"speaker":"[Bryan]","startTime":1270.493,"endTime":1277.676,"body":"a bunch, but he just started doing"},{"speaker":"[Bryan]","startTime":1270.493,"endTime":1277.676,"body":"his zone two cardio in the last six weeks maybe,"},{"speaker":"[Bryan]","startTime":1278.516,"endTime":1282.438,"body":"and he just had his bachelor party"},{"speaker":"[Bryan]","startTime":1278.516,"endTime":1282.438,"body":"this weekend, and the first thing he wanted"},{"speaker":"[Bryan]","startTime":1282.458,"endTime":1286.78,"body":"to do when he got back from his bachelor"},{"speaker":"[Bryan]","startTime":1282.458,"endTime":1286.78,"body":"party was sit on his bike and do his zone two"},{"speaker":"[Bryan]","startTime":1286.82,"endTime":1291.05,"body":"so he could sweat everything out, set"},{"speaker":"[Bryan]","startTime":1286.82,"endTime":1291.05,"body":"the head right. And he's like, man, I just"},{"speaker":"[Bryan]","startTime":1291.09,"endTime":1294.831,"body":"felt so much better after that. And"},{"speaker":"[Bryan]","startTime":1291.09,"endTime":1294.831,"body":"he's also gotten to the point where he like"},{"speaker":"[Bryan]","startTime":1294.951,"endTime":1300.132,"body":"really looks forward to these zone"},{"speaker":"[Bryan]","startTime":1294.951,"endTime":1300.132,"body":"two cardio sessions now. And much like you,"},{"speaker":"[Bryan]","startTime":1300.853,"endTime":1304.974,"body":"I even had an entire podcast on his"},{"speaker":"[Bryan]","startTime":1300.853,"endTime":1304.974,"body":"channel about this, but he was very much of"},{"speaker":"[Bryan]","startTime":1305.014,"endTime":1310.656,"body":"the mindset even a year or two ago"},{"speaker":"[Bryan]","startTime":1305.014,"endTime":1310.656,"body":"that, you know, cardio kills gains and impacts"},{"speaker":"[Bryan]","startTime":1310.676,"endTime":1315.217,"body":"hypertrophy and all this stuff. And"},{"speaker":"[Bryan]","startTime":1310.676,"endTime":1315.217,"body":"he's like, I have just noticed nothing but"},{"speaker":"[Bryan]","startTime":1315.257,"endTime":1320.003,"body":"positive from it. And You and I have"},{"speaker":"[Bryan]","startTime":1315.257,"endTime":1320.003,"body":"even talked about, and I made a post on Instagram"},{"speaker":"[Bryan]","startTime":1320.023,"endTime":1325.087,"body":"about this a while ago, that in some"},{"speaker":"[Bryan]","startTime":1320.023,"endTime":1325.087,"body":"ways, cardio actually has more applicability"},{"speaker":"[Bryan]","startTime":1325.127,"endTime":1330.491,"body":"in a gaining phase to keep your work"},{"speaker":"[Bryan]","startTime":1325.127,"endTime":1330.491,"body":"capacity up, make sure that your blood markers"},{"speaker":"[Bryan]","startTime":1330.791,"endTime":1335.315,"body":"are all functioning properly, and that"},{"speaker":"[Bryan]","startTime":1330.791,"endTime":1335.315,"body":"you're prioritizing health as you gain weight"},{"speaker":"[Bryan]","startTime":1335.355,"endTime":1342.3,"body":"as well. So I think there's a place"},{"speaker":"[Bryan]","startTime":1335.355,"endTime":1342.3,"body":"for cardio now in any state of your training"},{"speaker":"[Bryan]","startTime":1342.34,"endTime":1348.453,"body":"periodization year. And yeah, I just"},{"speaker":"[Bryan]","startTime":1342.34,"endTime":1348.453,"body":"think it's been really cool to see all these"},{"speaker":"[Bryan]","startTime":1348.493,"endTime":1351.657,"body":"people kind of jumping on the bandwagon"},{"speaker":"[Bryan]","startTime":1348.493,"endTime":1351.657,"body":"and seeing positive benefit from it."},{"speaker":"[Aaron Straker]","startTime":1352.611,"endTime":1357.232,"body":"I echo a lot of that. I haven't"},{"speaker":"[Aaron Straker]","startTime":1352.611,"endTime":1357.232,"body":"released anything publicly or talked on the"},{"speaker":"[Aaron Straker]","startTime":1357.272,"endTime":1362.633,"body":"podcast or posted much on Instagram"},{"speaker":"[Aaron Straker]","startTime":1357.272,"endTime":1362.633,"body":"yet, but I'm turning a corner in my fat loss"},{"speaker":"[Aaron Straker]","startTime":1362.713,"endTime":1367.735,"body":"to where I have enough fat"},{"speaker":"[Aaron Straker]","startTime":1362.713,"endTime":1367.735,"body":"off now, where I can, the shape is coming in."},{"speaker":"[Aaron Straker]","startTime":1368.375,"endTime":1373.536,"body":"And I'm excited, let's just"},{"speaker":"[Aaron Straker]","startTime":1368.375,"endTime":1373.536,"body":"put it that way. I have never been this lean"},{"speaker":"[Aaron Straker]","startTime":1373.556,"endTime":1379.558,"body":"at 207. Things are really fun,"},{"speaker":"[Aaron Straker]","startTime":1373.556,"endTime":1379.558,"body":"things are coming, and I'm very excited about"},{"speaker":"[Aaron Straker]","startTime":1379.598,"endTime":1379.698,"body":"it."},{"speaker":"[Bryan]","startTime":1380.37,"endTime":1380.899,"body":"Very cool,"},{"speaker":"[Aaron Straker]","startTime":1380.658,"endTime":1380.958,"body":"And I think"},{"speaker":"[Bryan]","startTime":1380.94,"endTime":1381.082,"body":"yeah"},{"speaker":"[Aaron Straker]","startTime":1380.978,"endTime":1381.538,"body":"the cardio's"},{"speaker":"[Bryan]","startTime":1381.123,"endTime":1381.285,"body":"look."},{"speaker":"[Aaron Straker]","startTime":1381.558,"endTime":1384.533,"body":"a... played a big role in that."},{"speaker":"[Bryan]","startTime":1385.066,"endTime":1386.166,"body":"For sure, yeah."},{"speaker":"[Aaron Straker]","startTime":1386.062,"endTime":1386.202,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1386.186,"endTime":1390.07,"body":"Laura and I were actually just talking"},{"speaker":"[Bryan]","startTime":1386.186,"endTime":1390.07,"body":"about you and your current physical state at"},{"speaker":"[Bryan]","startTime":1390.11,"endTime":1396.075,"body":"the gym yesterday. I was like, man,"},{"speaker":"[Bryan]","startTime":1390.11,"endTime":1396.075,"body":"fucking Aaron is 207 and etched right now."},{"speaker":"[Bryan]","startTime":1396.395,"endTime":1400.739,"body":"It was wild because I was comparing"},{"speaker":"[Bryan]","startTime":1396.395,"endTime":1400.739,"body":"it to when you were 192 two years ago and you"},{"speaker":"[Bryan]","startTime":1400.779,"endTime":1402.74,"body":"hit the end of that diet and you were"},{"speaker":"[Aaron Straker]","startTime":1402.623,"endTime":1402.888,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1402.76,"endTime":1407.344,"body":"pretty disappointed with what 192 looked"},{"speaker":"[Bryan]","startTime":1402.76,"endTime":1407.344,"body":"like. And I was telling Laura, I was like,"},{"speaker":"[Bryan]","startTime":1407.384,"endTime":1411.287,"body":"man, I don't even know if he has 15"},{"speaker":"[Bryan]","startTime":1407.384,"endTime":1411.287,"body":"more pounds of weight to lose right now. And"},{"speaker":"[Bryan]","startTime":1411.808,"endTime":1415.032,"body":"if he did, he'd probably be stage ready,"},{"speaker":"[Bryan]","startTime":1411.808,"endTime":1415.032,"body":"so. So there's that."},{"speaker":"[Aaron Straker]","startTime":1416.027,"endTime":1420.63,"body":"Yeah, so it's been very cool."},{"speaker":"[Aaron Straker]","startTime":1416.027,"endTime":1420.63,"body":"And maybe we'll talk about it on an episode."},{"speaker":"[Aaron Straker]","startTime":1420.67,"endTime":1421.851,"body":"I don't wanna derail this one,"},{"speaker":"[Aaron Straker]","startTime":1420.67,"endTime":1421.851,"body":"but"},{"speaker":"[Bryan]","startTime":1422.054,"endTime":1422.195,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1423.191,"endTime":1429.896,"body":"what I will say is I've given"},{"speaker":"[Aaron Straker]","startTime":1423.191,"endTime":1429.896,"body":"this year everything. And I think that's like,"},{"speaker":"[Aaron Straker]","startTime":1431.337,"endTime":1436.48,"body":"I've been on a meal plan since"},{"speaker":"[Aaron Straker]","startTime":1431.337,"endTime":1436.48,"body":"January 1st. It's September 19th."},{"speaker":"[Bryan]","startTime":1436.464,"endTime":1436.607,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1436.681,"endTime":1442.264,"body":"I deviate from that meal plan."},{"speaker":"[Aaron Straker]","startTime":1436.681,"endTime":1442.264,"body":"I would say I averaged less than two meals"},{"speaker":"[Aaron Straker]","startTime":1442.324,"endTime":1444.026,"body":"per week deviation from that."},{"speaker":"[Bryan]","startTime":1444.028,"endTime":1444.191,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1445.679,"endTime":1449.741,"body":"I've given it all, I've stacked"},{"speaker":"[Aaron Straker]","startTime":1445.679,"endTime":1449.741,"body":"all those one percenters, you know, per se,"},{"speaker":"[Aaron Straker]","startTime":1450.862,"endTime":1452.342,"body":"they do add up, but it has"},{"speaker":"[Bryan]","startTime":1452.168,"endTime":1452.449,"body":"For sure."},{"speaker":"[Aaron Straker]","startTime":1452.362,"endTime":1457.505,"body":"to be important enough in your"},{"speaker":"[Aaron Straker]","startTime":1452.362,"endTime":1457.505,"body":"life for you to forgo dates, fucking coffee,"},{"speaker":"[Aaron Straker]","startTime":1458.426,"endTime":1461.188,"body":"all these other social things,"},{"speaker":"[Aaron Straker]","startTime":1458.426,"endTime":1461.188,"body":"which for 99% of the people, it's not worth"},{"speaker":"[Aaron Straker]","startTime":1461.228,"endTime":1461.448,"body":"that."},{"speaker":"[Bryan]","startTime":1461.981,"endTime":1462.228,"body":"Right."},{"speaker":"[Aaron Straker]","startTime":1462.808,"endTime":1466.29,"body":"But it has made a difference,"},{"speaker":"[Aaron Straker]","startTime":1462.808,"endTime":1466.29,"body":"I have found, which is cool."},{"speaker":"[Bryan]","startTime":1466.15,"endTime":1471.174,"body":"Yep, very cool. It sounds like we have"},{"speaker":"[Bryan]","startTime":1466.15,"endTime":1471.174,"body":"a kid coming downstairs real quick. So before"},{"speaker":"[Bryan]","startTime":1471.194,"endTime":1478.042,"body":"we jump into the topic, hey Bryson,"},{"speaker":"[Bryan]","startTime":1471.194,"endTime":1478.042,"body":"what are you doing up dude? All right, so I'm"},{"speaker":"[Bryan]","startTime":1478.082,"endTime":1482.566,"body":"in the midst of finishing up my podcast"},{"speaker":"[Bryan]","startTime":1478.082,"endTime":1482.566,"body":"here. Do you mind jumping on that iPad over"},{"speaker":"[Bryan]","startTime":1482.586,"endTime":1487.87,"body":"there and just hanging out for that"},{"speaker":"[Bryan]","startTime":1482.586,"endTime":1487.87,"body":"one right there? The one Vivi's just Vivi."},{"speaker":"[Bryan]","startTime":1487.89,"endTime":1491.993,"body":"All right. Hey, all right. We're going"},{"speaker":"[Bryan]","startTime":1487.89,"endTime":1491.993,"body":"to, we're going to pause for like two minutes."},{"speaker":"[Bryan]","startTime":1492.013,"endTime":1492.534,"body":"Can we cut this"},{"speaker":"[Aaron Straker]","startTime":1492.447,"endTime":1492.81,"body":"Yep,"},{"speaker":"[Bryan]","startTime":1492.574,"endTime":1492.934,"body":"all out"},{"speaker":"[Aaron Straker]","startTime":1492.87,"endTime":1492.991,"body":"yep,"},{"speaker":"[Bryan]","startTime":1492.954,"endTime":1493.695,"body":"and then we'll come,"},{"speaker":"[Aaron Straker]","startTime":1493.555,"endTime":1493.938,"body":"of course."},{"speaker":"[Bryan]","startTime":1493.775,"endTime":1494.395,"body":"we'll reconvene."},{"speaker":"[Aaron Straker]","startTime":1494.08,"endTime":1495.43,"body":"I already noted down the time."},{"speaker":"[Bryan]","startTime":1495.977,"endTime":1497.077,"body":"Okay, cool. Yeah. Give me a second."},{"speaker":"[Bryan]","startTime":1503.446,"endTime":1506.438,"body":"get you some food to munch on and you"},{"speaker":"[Bryan]","startTime":1503.446,"endTime":1506.438,"body":"can use this iPad, okay? Or do you want to"},{"speaker":"[Bryan]","startTime":1506.458,"endTime":1507.643,"body":"watch TV? Your choice."},{"speaker":"[Bryan]","startTime":1626.974,"endTime":1629.385,"body":"Let's see if we can get through this"},{"speaker":"[Bryan]","startTime":1626.974,"endTime":1629.385,"body":"without another kid waking up."},{"speaker":"[Aaron Straker]","startTime":1630.251,"endTime":1638.751,"body":"All right. I will note the"},{"speaker":"[Aaron Straker]","startTime":1630.251,"endTime":1638.751,"body":"time again about 27. Okay. So let's, let's"},{"speaker":"[Aaron Straker]","startTime":1638.771,"endTime":1641.618,"body":"just have you like lead us"},{"speaker":"[Aaron Straker]","startTime":1638.771,"endTime":1641.618,"body":"into the, the deload part."},{"speaker":"[Bryan]","startTime":1642.814,"endTime":1648.577,"body":"Okay, so the first topic to discuss"},{"speaker":"[Bryan]","startTime":1642.814,"endTime":1648.577,"body":"today here is going to be a little bit of insight"},{"speaker":"[Bryan]","startTime":1648.597,"endTime":1654.041,"body":"into this deload study. And neither"},{"speaker":"[Bryan]","startTime":1648.597,"endTime":1654.041,"body":"of us really want to spend a ton of time and"},{"speaker":"[Bryan]","startTime":1654.081,"endTime":1658.684,"body":"make this like an in-depth research"},{"speaker":"[Bryan]","startTime":1654.081,"endTime":1658.684,"body":"episode. We just kind of want to briefly spend"},{"speaker":"[Bryan]","startTime":1658.724,"endTime":1662.666,"body":"10 or 15 minutes on these two different"},{"speaker":"[Bryan]","startTime":1658.724,"endTime":1662.666,"body":"topics and just kind of spit some practical"},{"speaker":"[Bryan]","startTime":1662.686,"endTime":1668.43,"body":"application back and forth. So this"},{"speaker":"[Bryan]","startTime":1662.686,"endTime":1668.43,"body":"first study is actually a pre-print. much like"},{"speaker":"[Bryan]","startTime":1668.49,"endTime":1672.854,"body":"the meta regression from Robinson and"},{"speaker":"[Bryan]","startTime":1668.49,"endTime":1672.854,"body":"colleagues that we discussed a few episodes"},{"speaker":"[Bryan]","startTime":1672.894,"endTime":1679.76,"body":"ago on training to failure. So this"},{"speaker":"[Bryan]","startTime":1672.894,"endTime":1679.76,"body":"one is a preprint from Max Coleman, who is"},{"speaker":"[Bryan]","startTime":1679.8,"endTime":1685.625,"body":"a student of Brad Schoenfeld, who I'm"},{"speaker":"[Bryan]","startTime":1679.8,"endTime":1685.625,"body":"sure all of you guys will recognize that name."},{"speaker":"[Bryan]","startTime":1686.365,"endTime":1691.87,"body":"And Brad is actually, he was the last"},{"speaker":"[Bryan]","startTime":1686.365,"endTime":1691.87,"body":"author on this paper. So there was about maybe"},{"speaker":"[Bryan]","startTime":1691.93,"endTime":1695.393,"body":"seven, eight authors and Brad was the"},{"speaker":"[Bryan]","startTime":1691.93,"endTime":1695.393,"body":"final one, I think, because he was just overseeing"},{"speaker":"[Bryan]","startTime":1695.413,"endTime":1703.085,"body":"the project. But the study is essentially"},{"speaker":"[Bryan]","startTime":1695.413,"endTime":1703.085,"body":"called gaining more from doing less? The effects"},{"speaker":"[Bryan]","startTime":1703.125,"endTime":1707.667,"body":"of a one-week deload period during"},{"speaker":"[Bryan]","startTime":1703.125,"endTime":1707.667,"body":"supervised resistance training on muscular"},{"speaker":"[Bryan]","startTime":1707.767,"endTime":1712.95,"body":"adaptations. And essentially what they"},{"speaker":"[Bryan]","startTime":1707.767,"endTime":1712.95,"body":"did here without belaboring all of the details"},{"speaker":"[Bryan]","startTime":1713.531,"endTime":1719.114,"body":"is they had two groups. One group trained"},{"speaker":"[Bryan]","startTime":1713.531,"endTime":1719.114,"body":"for nine weeks straight, while another group"},{"speaker":"[Bryan]","startTime":1719.154,"endTime":1724.056,"body":"trained for four weeks, took a one-week"},{"speaker":"[Bryan]","startTime":1719.154,"endTime":1724.056,"body":"cessation or break, and then trained another"},{"speaker":"[Bryan]","startTime":1724.116,"endTime":1731.576,"body":"four weeks. And they did this with"},{"speaker":"[Bryan]","startTime":1724.116,"endTime":1731.576,"body":"a four times a week upper lower split routine."},{"speaker":"[Bryan]","startTime":1732.016,"endTime":1737.459,"body":"However, only the lower body work was"},{"speaker":"[Bryan]","startTime":1732.016,"endTime":1737.459,"body":"performed in the lab as part of the study."},{"speaker":"[Bryan]","startTime":1737.559,"endTime":1740.721,"body":"And I believe the participants were"},{"speaker":"[Bryan]","startTime":1737.559,"endTime":1740.721,"body":"told to train upper body the other two days"},{"speaker":"[Bryan]","startTime":1740.781,"endTime":1746.444,"body":"on their own. The other interesting"},{"speaker":"[Bryan]","startTime":1740.781,"endTime":1746.444,"body":"thing about this is that the lower body training,"},{"speaker":"[Bryan]","startTime":1747.465,"endTime":1752.508,"body":"let's make sure I get this right. I"},{"speaker":"[Bryan]","startTime":1747.465,"endTime":1752.508,"body":"was surprised because it didn't include any"},{"speaker":"[Bryan]","startTime":1752.668,"endTime":1761.694,"body":"hamstring work. So it was five sets"},{"speaker":"[Bryan]","startTime":1752.668,"endTime":1761.694,"body":"of eight to 12 of Smith squat, leg extension,"},{"speaker":"[Bryan]","startTime":1762.855,"endTime":1769.321,"body":"calf raise on a leg press machine,"},{"speaker":"[Bryan]","startTime":1762.855,"endTime":1769.321,"body":"and seated calf raise. So they had 10 sets"},{"speaker":"[Bryan]","startTime":1769.361,"endTime":1775.106,"body":"of calf raises, five sets of leg extensions,"},{"speaker":"[Bryan]","startTime":1769.361,"endTime":1775.106,"body":"and five sets of Smith squats. And it looks"},{"speaker":"[Bryan]","startTime":1775.146,"endTime":1781.072,"body":"like they did that twice a week. So"},{"speaker":"[Bryan]","startTime":1775.146,"endTime":1781.072,"body":"each week they had 20 sets of calf raises and"},{"speaker":"[Bryan]","startTime":1781.712,"endTime":1787.279,"body":"20 sets of quads. split between Smith"},{"speaker":"[Bryan]","startTime":1781.712,"endTime":1787.279,"body":"squats and leg extensions, and it doesn't look"},{"speaker":"[Bryan]","startTime":1787.319,"endTime":1792.84,"body":"like any hamstring work at all. It"},{"speaker":"[Bryan]","startTime":1787.319,"endTime":1792.84,"body":"also says, to help standardize the intensity"},{"speaker":"[Bryan]","startTime":1792.88,"endTime":1797.482,"body":"of effort, we verbally encouraged participants"},{"speaker":"[Bryan]","startTime":1792.88,"endTime":1797.482,"body":"to perform all sets to the point of volitional"},{"speaker":"[Bryan]","startTime":1797.502,"endTime":1803.183,"body":"failure, herein defined as the inability"},{"speaker":"[Bryan]","startTime":1797.502,"endTime":1803.183,"body":"to perform another concentric repetition while"},{"speaker":"[Bryan]","startTime":1803.223,"endTime":1808.505,"body":"maintaining proper form. So basically"},{"speaker":"[Bryan]","startTime":1803.223,"endTime":1808.505,"body":"they hoped the participants went to failure,"},{"speaker":"[Bryan]","startTime":1809.465,"endTime":1814.681,"body":"but... they don't really know, they"},{"speaker":"[Bryan]","startTime":1809.465,"endTime":1814.681,"body":"just verbally encouraged them to do so, and"},{"speaker":"[Bryan]","startTime":1814.761,"endTime":1818.725,"body":"just to throw this out there, if it"},{"speaker":"[Bryan]","startTime":1814.761,"endTime":1818.725,"body":"was me trying to do five sets of eight to 12"},{"speaker":"[Bryan]","startTime":1819.025,"endTime":1824.97,"body":"on Smith squat and leg extension twice"},{"speaker":"[Bryan]","startTime":1819.025,"endTime":1824.97,"body":"a week, I don't think I would be going to failure"},{"speaker":"[Bryan]","startTime":1825.05,"endTime":1830.155,"body":"on every one of those sets. So that"},{"speaker":"[Bryan]","startTime":1825.05,"endTime":1830.155,"body":"lays the groundwork for the study, and I'll"},{"speaker":"[Bryan]","startTime":1830.175,"endTime":1832.697,"body":"let you jump in with some thoughts,"},{"speaker":"[Bryan]","startTime":1830.175,"endTime":1832.697,"body":"and then we can kind of discuss the results."},{"speaker":"[Aaron Straker]","startTime":1836.211,"endTime":1843.976,"body":"Yeah. So, I mean, let me..."},{"speaker":"[Aaron Straker]","startTime":1836.211,"endTime":1843.976,"body":"Well, hold on. Sorry. Let me move away from"},{"speaker":"[Aaron Straker]","startTime":1844.016,"endTime":1847.458,"body":"that. I forgot that Brad Shroenfeld"},{"speaker":"[Aaron Straker]","startTime":1844.016,"endTime":1847.458,"body":"was the last one on the paper and I had something"},{"speaker":"[Aaron Straker]","startTime":1847.478,"endTime":1852.662,"body":"to say, but that was incorrect."},{"speaker":"[Aaron Straker]","startTime":1847.478,"endTime":1852.662,"body":"So, I mean, initially, like with most of these,"},{"speaker":"[Aaron Straker]","startTime":1852.722,"endTime":1860.647,"body":"the training protocol does"},{"speaker":"[Aaron Straker]","startTime":1852.722,"endTime":1860.647,"body":"leave some desires into it or questions, I"},{"speaker":"[Aaron Straker]","startTime":1860.667,"endTime":1867.467,"body":"would say, arise as to potentially"},{"speaker":"[Aaron Straker]","startTime":1860.667,"endTime":1867.467,"body":"why these things. Maybe it was cover, just"},{"speaker":"[Aaron Straker]","startTime":1867.507,"endTime":1872.208,"body":"test the quad and the calf."},{"speaker":"[Aaron Straker]","startTime":1867.507,"endTime":1872.208,"body":"Maybe testing the size of hamstring growth"},{"speaker":"[Aaron Straker]","startTime":1872.248,"endTime":1876.109,"body":"is harder or something like"},{"speaker":"[Aaron Straker]","startTime":1872.248,"endTime":1876.109,"body":"that. So there's definitely things that are"},{"speaker":"[Aaron Straker]","startTime":1876.149,"endTime":1884.652,"body":"up in the air. But the thing"},{"speaker":"[Aaron Straker]","startTime":1876.149,"endTime":1884.652,"body":"that's kind of why I wouldn't pull too much"},{"speaker":"[Aaron Straker]","startTime":1884.712,"endTime":1890.013,"body":"information or takeaways from"},{"speaker":"[Aaron Straker]","startTime":1884.712,"endTime":1890.013,"body":"this one is because of the relative duration."},{"speaker":"[Aaron Straker]","startTime":1890.393,"endTime":1896.395,"body":"And I think this was something"},{"speaker":"[Aaron Straker]","startTime":1890.393,"endTime":1896.395,"body":"that kind of caught my eye was... down deep"},{"speaker":"[Aaron Straker]","startTime":1896.435,"endTime":1902.997,"body":"down in the like discussion"},{"speaker":"[Aaron Straker]","startTime":1896.435,"endTime":1902.997,"body":"session where they note that the group that"},{"speaker":"[Aaron Straker]","startTime":1903.037,"endTime":1910.759,"body":"took the week break, they didn't"},{"speaker":"[Aaron Straker]","startTime":1903.037,"endTime":1910.759,"body":"feel like refreshed was the term used like"},{"speaker":"[Aaron Straker]","startTime":1910.979,"endTime":1914.64,"body":"coming out of it. They felt"},{"speaker":"[Aaron Straker]","startTime":1910.979,"endTime":1914.64,"body":"like lethargy and fatigued sort"},{"speaker":"[Bryan]","startTime":1914.652,"endTime":1914.837,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1914.68,"endTime":1920.941,"body":"of. And I think potentially"},{"speaker":"[Aaron Straker]","startTime":1914.68,"endTime":1920.941,"body":"or part of the theory that's included in the"},{"speaker":"[Aaron Straker]","startTime":1920.961,"endTime":1926.535,"body":"paper is because the of exercise"},{"speaker":"[Aaron Straker]","startTime":1920.961,"endTime":1926.535,"body":"for that week as opposed"},{"speaker":"[Bryan]","startTime":1926.362,"endTime":1926.463,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1926.555,"endTime":1931.918,"body":"to reducing frequency, intensity,"},{"speaker":"[Aaron Straker]","startTime":1926.555,"endTime":1931.918,"body":"load, or something like that. And that I do"},{"speaker":"[Aaron Straker]","startTime":1931.938,"endTime":1937.821,"body":"feel pretty confident in the"},{"speaker":"[Aaron Straker]","startTime":1931.938,"endTime":1937.821,"body":"takeaways. It's probably best to do something"},{"speaker":"[Aaron Straker]","startTime":1938.161,"endTime":1941.962,"body":"as opposed to nothing as a"},{"speaker":"[Aaron Straker]","startTime":1938.161,"endTime":1941.962,"body":"decent takeaway from this paper."},{"speaker":"[Bryan]","startTime":1943.614,"endTime":1948.398,"body":"Yeah, I would say that that's definitely"},{"speaker":"[Bryan]","startTime":1943.614,"endTime":1948.398,"body":"one way to look at it. Another way, like the"},{"speaker":"[Bryan]","startTime":1948.418,"endTime":1955.885,"body":"way that I kind of look at it is that."},{"speaker":"[Bryan]","startTime":1948.418,"endTime":1955.885,"body":"Nobody or very few people program in a manner"},{"speaker":"[Bryan]","startTime":1956.826,"endTime":1963.693,"body":"where. They just randomly, I guess,"},{"speaker":"[Bryan]","startTime":1956.826,"endTime":1963.693,"body":"so I guess I should really, really say the"},{"speaker":"[Bryan]","startTime":1963.713,"endTime":1968.496,"body":"way I'm going to say this. The RP method"},{"speaker":"[Bryan]","startTime":1963.713,"endTime":1968.496,"body":"does have you kind of take these predetermined"},{"speaker":"[Bryan]","startTime":1968.516,"endTime":1971.379,"body":"deload periods where it's like, Hey,"},{"speaker":"[Bryan]","startTime":1968.516,"endTime":1971.379,"body":"you're going to train for a four or five week"},{"speaker":"[Bryan]","startTime":1971.399,"endTime":1973.661,"body":"period, and then you're going to do"},{"speaker":"[Bryan]","startTime":1971.399,"endTime":1973.661,"body":"load for a week and then do another four or"},{"speaker":"[Bryan]","startTime":1973.681,"endTime":1979.566,"body":"five week and, and go from there. Most"},{"speaker":"[Bryan]","startTime":1973.681,"endTime":1979.566,"body":"people in practice, at least people at the"},{"speaker":"[Bryan]","startTime":1979.666,"endTime":1985.651,"body":"advanced level, I don't know too many"},{"speaker":"[Bryan]","startTime":1979.666,"endTime":1985.651,"body":"people that pre-plan their deloads. Most people"},{"speaker":"[Bryan]","startTime":1985.691,"endTime":1990.135,"body":"might have a general idea of like,"},{"speaker":"[Bryan]","startTime":1985.691,"endTime":1990.135,"body":"Hey, usually somewhere between five and eight"},{"speaker":"[Bryan]","startTime":1990.155,"endTime":1994.534,"body":"weeks, I usually need a deload and"},{"speaker":"[Bryan]","startTime":1990.155,"endTime":1994.534,"body":"then they train. and they wait until they reach"},{"speaker":"[Bryan]","startTime":1994.554,"endTime":1999.695,"body":"a point where they're feeling likely"},{"speaker":"[Bryan]","startTime":1994.554,"endTime":1999.695,"body":"psychologically fatigued, as we've discussed"},{"speaker":"[Bryan]","startTime":1999.735,"endTime":2003.816,"body":"on this podcast before. And then they're"},{"speaker":"[Bryan]","startTime":1999.735,"endTime":2003.816,"body":"like, shit, I am losing motivation. I don't"},{"speaker":"[Bryan]","startTime":2003.836,"endTime":2009.618,"body":"really want to go to and past failure"},{"speaker":"[Bryan]","startTime":2003.836,"endTime":2009.618,"body":"this week. I think I need a break. So they"},{"speaker":"[Bryan]","startTime":2009.638,"endTime":2013.499,"body":"do whatever they do, whether it's three"},{"speaker":"[Bryan]","startTime":2009.638,"endTime":2013.499,"body":"to five days off or it's a week of, you know,"},{"speaker":"[Bryan]","startTime":2013.599,"endTime":2017.24,"body":"lower volumes, lower intensities. And"},{"speaker":"[Bryan]","startTime":2013.599,"endTime":2017.24,"body":"then they get right back to training and they"},{"speaker":"[Bryan]","startTime":2017.26,"endTime":2025.27,"body":"keep going. And because this is a bit"},{"speaker":"[Bryan]","startTime":2017.26,"endTime":2025.27,"body":"more intuitive and it's... Timeliness is dependent"},{"speaker":"[Bryan]","startTime":2025.31,"endTime":2029.771,"body":"upon when the athlete feels the need"},{"speaker":"[Bryan]","startTime":2025.31,"endTime":2029.771,"body":"for it. I think that changes the dynamic a"},{"speaker":"[Bryan]","startTime":2029.811,"endTime":2033.072,"body":"little bit versus being like you're"},{"speaker":"[Bryan]","startTime":2029.811,"endTime":2033.072,"body":"going to train four weeks, take an entire week"},{"speaker":"[Bryan]","startTime":2033.152,"endTime":2037.493,"body":"off and go back to training for more"},{"speaker":"[Bryan]","startTime":2033.152,"endTime":2037.493,"body":"weeks. So I think there's that element of like"},{"speaker":"[Bryan]","startTime":2037.533,"endTime":2042.875,"body":"you said, doing nothing versus lowering"},{"speaker":"[Bryan]","startTime":2037.533,"endTime":2042.875,"body":"intensity and volume like most people do in"},{"speaker":"[Bryan]","startTime":2042.935,"endTime":2047.976,"body":"practice or taking a shorter period"},{"speaker":"[Bryan]","startTime":2042.935,"endTime":2047.976,"body":"of time. Like like my favorite way to D-load"},{"speaker":"[Bryan]","startTime":2048.036,"endTime":2054.126,"body":"is take three to five days off not"},{"speaker":"[Bryan]","startTime":2048.036,"endTime":2054.126,"body":"to take seven days off. So that was interesting"},{"speaker":"[Bryan]","startTime":2054.166,"endTime":2059.1099999999997,"body":"to me as far as like a practical application"},{"speaker":"[Bryan]","startTime":2054.166,"endTime":2059.1099999999997,"body":"that people would be able to use this for."},{"speaker":"[Bryan]","startTime":2059.45,"endTime":2066.135,"body":"Um, I do think the idea of being lethargic"},{"speaker":"[Bryan]","startTime":2059.45,"endTime":2066.135,"body":"and unmotivated after a week completely off"},{"speaker":"[Bryan]","startTime":2066.175,"endTime":2069.557,"body":"is reasonable, especially if you've"},{"speaker":"[Bryan]","startTime":2066.175,"endTime":2069.557,"body":"only been training for weeks leading into that,"},{"speaker":"[Bryan]","startTime":2070.077,"endTime":2075.541,"body":"whereas I find when I take, you know,"},{"speaker":"[Bryan]","startTime":2070.077,"endTime":2075.541,"body":"five days off after training for seven weeks"},{"speaker":"[Bryan]","startTime":2075.601,"endTime":2080.625,"body":"and I feel like I need those five days,"},{"speaker":"[Bryan]","startTime":2075.601,"endTime":2080.625,"body":"then I come back after those five days reinvigorated"},{"speaker":"[Bryan]","startTime":2080.685,"endTime":2084.638,"body":"and ready to go. And so there's like"},{"speaker":"[Bryan]","startTime":2080.685,"endTime":2084.638,"body":"a lot of kind of extenuating circumstances"},{"speaker":"[Bryan]","startTime":2084.658,"endTime":2085.781,"body":"like that included in there."},{"speaker":"[Aaron Straker]","startTime":2087.143,"endTime":2094.308,"body":"Yeah, I would say kind of takeaways"},{"speaker":"[Aaron Straker]","startTime":2087.143,"endTime":2094.308,"body":"from this one or recommendations, proactively"},{"speaker":"[Aaron Straker]","startTime":2094.588,"endTime":2100.072,"body":"or reactively deloading, I'm"},{"speaker":"[Aaron Straker]","startTime":2094.588,"endTime":2100.072,"body":"sorry, reactively is probably a better approach"},{"speaker":"[Aaron Straker]","startTime":2100.332,"endTime":2106.637,"body":"than like a proactive planned"},{"speaker":"[Aaron Straker]","startTime":2100.332,"endTime":2106.637,"body":"in week four I deload sort of thing because"},{"speaker":"[Aaron Straker]","startTime":2106.777,"endTime":2111.46,"body":"there's huge amounts of individual"},{"speaker":"[Aaron Straker]","startTime":2106.777,"endTime":2111.46,"body":"variation, right? If you're in a surplus, you"},{"speaker":"[Aaron Straker]","startTime":2111.48,"endTime":2111.92,"body":"have higher"},{"speaker":"[Bryan]","startTime":2111.733,"endTime":2111.964,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2111.98,"endTime":2117.012,"body":"recovery capacity, there's"},{"speaker":"[Aaron Straker]","startTime":2111.98,"endTime":2117.012,"body":"probably less... You know, stress, stressors"},{"speaker":"[Aaron Straker]","startTime":2117.072,"endTime":2121.054,"body":"with that because of the increased"},{"speaker":"[Aaron Straker]","startTime":2117.072,"endTime":2121.054,"body":"recovery capacity, your sleep might be better,"},{"speaker":"[Aaron Straker]","startTime":2121.074,"endTime":2125.718,"body":"these sorts of things. These"},{"speaker":"[Aaron Straker]","startTime":2121.074,"endTime":2125.718,"body":"are massive leverages that will impact the"},{"speaker":"[Aaron Straker]","startTime":2125.738,"endTime":2130.621,"body":"accumulation of fatigue and"},{"speaker":"[Aaron Straker]","startTime":2125.738,"endTime":2130.621,"body":"these sorts of things. And I think, you know,"},{"speaker":"[Aaron Straker]","startTime":2131.281,"endTime":2135.344,"body":"not considering those is a"},{"speaker":"[Aaron Straker]","startTime":2131.281,"endTime":2135.344,"body":"little bit short-sighted"},{"speaker":"[Bryan]","startTime":2135.712,"endTime":2135.922,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2136.205,"endTime":2140.027,"body":"in how fatigue accumulates"},{"speaker":"[Aaron Straker]","startTime":2136.205,"endTime":2140.027,"body":"and those sorts of things. So when you feel"},{"speaker":"[Aaron Straker]","startTime":2140.067,"endTime":2144.45,"body":"the subjective and there's"},{"speaker":"[Aaron Straker]","startTime":2140.067,"endTime":2144.45,"body":"objective, right, regressions in training."},{"speaker":"[Aaron Straker]","startTime":2145.087,"endTime":2151.269,"body":"Uh, um, not performance is"},{"speaker":"[Aaron Straker]","startTime":2145.087,"endTime":2151.269,"body":"a good way, preparedness, joint pain, different"},{"speaker":"[Aaron Straker]","startTime":2151.289,"endTime":2155.231,"body":"things like that, but it's"},{"speaker":"[Aaron Straker]","startTime":2151.289,"endTime":2155.231,"body":"probably, you know, best to listen to it to"},{"speaker":"[Aaron Straker]","startTime":2155.271,"endTime":2159.493,"body":"yourself in the signals that"},{"speaker":"[Aaron Straker]","startTime":2155.271,"endTime":2159.493,"body":"your body is giving you for the D load as opposed"},{"speaker":"[Aaron Straker]","startTime":2159.533,"endTime":2162.334,"body":"to, Hey, I'm in week four time"},{"speaker":"[Aaron Straker]","startTime":2159.533,"endTime":2162.334,"body":"to D load sort of thing."},{"speaker":"[Bryan]","startTime":2162.266,"endTime":2168.03,"body":"Yep, for sure. And then a lot of people"},{"speaker":"[Bryan]","startTime":2162.266,"endTime":2168.03,"body":"in discussion around this that I've seen online"},{"speaker":"[Bryan]","startTime":2168.09,"endTime":2172.393,"body":"and on podcasts and stuff. It seems"},{"speaker":"[Bryan]","startTime":2168.09,"endTime":2172.393,"body":"like a lot of people are looking at this and"},{"speaker":"[Bryan]","startTime":2172.453,"endTime":2176.816,"body":"taking from it this idea that, oh,"},{"speaker":"[Bryan]","startTime":2172.453,"endTime":2176.816,"body":"well, you don't need to do load because you"},{"speaker":"[Bryan]","startTime":2176.836,"endTime":2180.178,"body":"get the same results, which I guess,"},{"speaker":"[Bryan]","startTime":2176.836,"endTime":2180.178,"body":"oh, we haven't even discussed this. But basically,"},{"speaker":"[Bryan]","startTime":2180.218,"endTime":2184.842,"body":"both groups got the same results. Plus"},{"speaker":"[Bryan]","startTime":2180.218,"endTime":2184.842,"body":"or minus. So aside from that psychological"},{"speaker":"[Bryan]","startTime":2184.862,"endTime":2188.384,"body":"piece that Aaron mentioned where the"},{"speaker":"[Bryan]","startTime":2184.862,"endTime":2188.384,"body":"D load group felt like a little unmotivated"},{"speaker":"[Bryan]","startTime":2188.404,"endTime":2193.559,"body":"and lethargic. When you actually broke"},{"speaker":"[Bryan]","startTime":2188.404,"endTime":2193.559,"body":"it down across groups and looked at muscle"},{"speaker":"[Bryan]","startTime":2193.579,"endTime":2199.422,"body":"size increases. There was no statistical"},{"speaker":"[Bryan]","startTime":2193.579,"endTime":2199.422,"body":"significantly difference between the two groups."},{"speaker":"[Bryan]","startTime":2199.442,"endTime":2203.485,"body":"Um, so some people are looking at that"},{"speaker":"[Bryan]","startTime":2199.442,"endTime":2203.485,"body":"and being like, you don't need to deload C"},{"speaker":"[Bryan]","startTime":2203.585,"endTime":2207.647,"body":"cause you get the same results. The"},{"speaker":"[Bryan]","startTime":2203.585,"endTime":2207.647,"body":"way I would look at, at that is looking at"},{"speaker":"[Bryan]","startTime":2207.667,"endTime":2211.509,"body":"it from a more forgiving way and saying,"},{"speaker":"[Bryan]","startTime":2207.667,"endTime":2211.509,"body":"Hey, you got the same results and you took"},{"speaker":"[Bryan]","startTime":2211.549,"endTime":2215.571,"body":"an entire week off, like you trained"},{"speaker":"[Bryan]","startTime":2211.549,"endTime":2215.571,"body":"only eight out of nine weeks and you got the"},{"speaker":"[Bryan]","startTime":2215.651,"endTime":2220.742,"body":"same results as the group that trained"},{"speaker":"[Bryan]","startTime":2215.651,"endTime":2220.742,"body":"nine out of nine weeks. So. this opens up a"},{"speaker":"[Bryan]","startTime":2220.782,"endTime":2225.164,"body":"whole world of possibilities, at least"},{"speaker":"[Bryan]","startTime":2220.782,"endTime":2225.164,"body":"in the short term of, hey, I can go on vacation"},{"speaker":"[Bryan]","startTime":2225.204,"endTime":2230.026,"body":"and take a week off and it's not a"},{"speaker":"[Bryan]","startTime":2225.204,"endTime":2230.026,"body":"big deal. Or I got sick and I had to take a"},{"speaker":"[Bryan]","startTime":2230.046,"endTime":2234.408,"body":"week off, not a big deal. Whereas imagine"},{"speaker":"[Bryan]","startTime":2230.046,"endTime":2234.408,"body":"if the study had come the other way and it"},{"speaker":"[Bryan]","startTime":2234.428,"endTime":2239.19,"body":"had been like way better results if"},{"speaker":"[Bryan]","startTime":2234.428,"endTime":2239.19,"body":"you don't deload. Well, now people are gonna"},{"speaker":"[Bryan]","startTime":2239.21,"endTime":2242.572,"body":"be sitting here stressing, being like,"},{"speaker":"[Bryan]","startTime":2239.21,"endTime":2242.572,"body":"oh, I went on vacation, I have to make sure"},{"speaker":"[Bryan]","startTime":2242.592,"endTime":2248.234,"body":"I train during this period because"},{"speaker":"[Bryan]","startTime":2242.592,"endTime":2248.234,"body":"hashtag results. So that's the, that's one"},{"speaker":"[Bryan]","startTime":2248.254,"endTime":2251.956,"body":"thing I thought was really interesting"},{"speaker":"[Bryan]","startTime":2248.254,"endTime":2251.956,"body":"about it. And then it also made me think about"},{"speaker":"[Bryan]","startTime":2252.076,"endTime":2256.559,"body":"an older study that we've referenced"},{"speaker":"[Bryan]","startTime":2252.076,"endTime":2256.559,"body":"on the podcast before. And it literally took"},{"speaker":"[Bryan]","startTime":2256.599,"endTime":2261.341,"body":"me like an entire 10 minute period"},{"speaker":"[Bryan]","startTime":2256.599,"endTime":2261.341,"body":"rushing to try to find this study before we"},{"speaker":"[Bryan]","startTime":2261.381,"endTime":2266.564,"body":"started the podcast this morning, but"},{"speaker":"[Bryan]","startTime":2261.381,"endTime":2266.564,"body":"I finally found it. Um, and so this other study"},{"speaker":"[Bryan]","startTime":2266.764,"endTime":2272.648,"body":"is Oga Sawara and colleagues, and it's"},{"speaker":"[Bryan]","startTime":2266.764,"endTime":2272.648,"body":"a comparison of muscle hypertrophy following"},{"speaker":"[Bryan]","startTime":2272.748,"endTime":2277.903,"body":"six months of continuous and periodic"},{"speaker":"[Bryan]","startTime":2272.748,"endTime":2277.903,"body":"strength training. And I love this study because"},{"speaker":"[Bryan]","startTime":2278.403,"endTime":2282.346,"body":"this is one you guys have probably"},{"speaker":"[Bryan]","startTime":2278.403,"endTime":2282.346,"body":"heard or many of you have where they took two"},{"speaker":"[Bryan]","startTime":2282.386,"endTime":2288.43,"body":"groups. One group trained 24 weeks"},{"speaker":"[Bryan]","startTime":2282.386,"endTime":2288.43,"body":"continuously without stopping. And the other"},{"speaker":"[Bryan]","startTime":2288.45,"endTime":2293.193,"body":"group did six weeks on, three weeks"},{"speaker":"[Bryan]","startTime":2288.45,"endTime":2293.193,"body":"off, six weeks on, three weeks off, six weeks"},{"speaker":"[Bryan]","startTime":2293.293,"endTime":2299.217,"body":"on. So they also had 24 weeks and they"},{"speaker":"[Bryan]","startTime":2293.293,"endTime":2299.217,"body":"finished with a six week on period, not with"},{"speaker":"[Bryan]","startTime":2299.237,"endTime":2305.521,"body":"a three week off. At the end of that"},{"speaker":"[Bryan]","startTime":2299.237,"endTime":2305.521,"body":"study, they also found non not stig to stick."},{"speaker":"[Bryan]","startTime":2305.774,"endTime":2309.636,"body":"statistically significant differences"},{"speaker":"[Bryan]","startTime":2305.774,"endTime":2309.636,"body":"between the groups. So whether you trained"},{"speaker":"[Bryan]","startTime":2310.077,"endTime":2316.301,"body":"18 of 24 weeks or trained 24 weeks,"},{"speaker":"[Bryan]","startTime":2310.077,"endTime":2316.301,"body":"it didn't seem to make a difference. And this"},{"speaker":"[Bryan]","startTime":2316.341,"endTime":2321.785,"body":"is a bit of an extreme case. Whereas"},{"speaker":"[Bryan]","startTime":2316.341,"endTime":2321.785,"body":"I think the other one was a little bit more"},{"speaker":"[Bryan]","startTime":2321.885,"endTime":2326.728,"body":"ecologically valid, comparing to things"},{"speaker":"[Bryan]","startTime":2321.885,"endTime":2326.728,"body":"that people might actually do in the gym, like"},{"speaker":"[Bryan]","startTime":2327.009,"endTime":2330.151,"body":"nobody's really going to train for"},{"speaker":"[Bryan]","startTime":2327.009,"endTime":2330.151,"body":"six weeks and then take three weeks completely"},{"speaker":"[Bryan]","startTime":2330.331,"endTime":2335.442,"body":"off. But it is really interesting that"},{"speaker":"[Bryan]","startTime":2330.331,"endTime":2335.442,"body":"in this OSA Goara study, they were able to"},{"speaker":"[Bryan]","startTime":2335.482,"endTime":2340.123,"body":"achieve the exact same strength and"},{"speaker":"[Bryan]","startTime":2335.482,"endTime":2340.123,"body":"hypertrophy with the three week periods off."},{"speaker":"[Bryan]","startTime":2341.404,"endTime":2346.305,"body":"And the discussion around that essentially"},{"speaker":"[Bryan]","startTime":2341.404,"endTime":2346.305,"body":"was more along the lines of what happened was"},{"speaker":"[Bryan]","startTime":2346.345,"endTime":2352.067,"body":"these people detrained. So they lost"},{"speaker":"[Bryan]","startTime":2346.345,"endTime":2352.067,"body":"strength and muscle, but because we know that"},{"speaker":"[Bryan]","startTime":2352.107,"endTime":2357.069,"body":"it comes back so much faster than it's"},{"speaker":"[Bryan]","startTime":2352.107,"endTime":2357.069,"body":"lost, that they were able to gain it back during"},{"speaker":"[Bryan]","startTime":2357.249,"endTime":2362.183,"body":"each six week period. And so it's not"},{"speaker":"[Bryan]","startTime":2357.249,"endTime":2362.183,"body":"a perfect. validation of being like, hey, you"},{"speaker":"[Bryan]","startTime":2362.203,"endTime":2366.085,"body":"can do it for three weeks every six"},{"speaker":"[Bryan]","startTime":2362.203,"endTime":2366.085,"body":"weeks. And it's not a big deal. It's more just"},{"speaker":"[Bryan]","startTime":2366.105,"endTime":2370.408,"body":"like, hey, if you do take time off,"},{"speaker":"[Bryan]","startTime":2366.105,"endTime":2370.408,"body":"we know that shit's going to come back really"},{"speaker":"[Bryan]","startTime":2370.428,"endTime":2374.29,"body":"fast, and you don't need to worry about"},{"speaker":"[Bryan]","startTime":2370.428,"endTime":2374.29,"body":"it. So anyway, those two studies, I think are"},{"speaker":"[Bryan]","startTime":2374.33,"endTime":2378.853,"body":"interesting and have some similarities"},{"speaker":"[Bryan]","startTime":2374.33,"endTime":2378.853,"body":"and some differences. But both of them seem"},{"speaker":"[Bryan]","startTime":2378.893,"endTime":2385.257,"body":"to exemplify that taking time off doesn't"},{"speaker":"[Bryan]","startTime":2378.893,"endTime":2385.257,"body":"seem to hurt your gains in the long term, as"},{"speaker":"[Bryan]","startTime":2385.277,"endTime":2386.437,"body":"long as you're consistent over time."},{"speaker":"[Aaron Straker]","startTime":2389.095,"endTime":2395.737,"body":"Yep. And you ready to move"},{"speaker":"[Aaron Straker]","startTime":2389.095,"endTime":2395.737,"body":"on to the second part? Okay, cool. So this,"},{"speaker":"[Aaron Straker]","startTime":2395.877,"endTime":2399.379,"body":"what we're gonna talk about"},{"speaker":"[Aaron Straker]","startTime":2395.877,"endTime":2399.379,"body":"next, comes from a graphic that was posted"},{"speaker":"[Aaron Straker]","startTime":2399.399,"endTime":2403.84,"body":"to Instagram by Chris Beardsley."},{"speaker":"[Aaron Straker]","startTime":2399.399,"endTime":2403.84,"body":"It's also up on his Patreon and those sorts"},{"speaker":"[Aaron Straker]","startTime":2403.88,"endTime":2409.143,"body":"of things. Now, what I will"},{"speaker":"[Aaron Straker]","startTime":2403.88,"endTime":2409.143,"body":"say before we dive into this is nothing we"},{"speaker":"[Aaron Straker]","startTime":2409.183,"endTime":2413.764,"body":"are saying is kind of what"},{"speaker":"[Aaron Straker]","startTime":2409.183,"endTime":2413.764,"body":"I would recommend taking it as, like, definitive,"},{"speaker":"[Aaron Straker]","startTime":2414.305,"endTime":2419.415,"body":"even at the, let's call it,"},{"speaker":"[Aaron Straker]","startTime":2414.305,"endTime":2419.415,"body":"the most academically credentialed... level"},{"speaker":"[Aaron Straker]","startTime":2420.075,"endTime":2423.798,"body":"these people still have disagreements"},{"speaker":"[Aaron Straker]","startTime":2420.075,"endTime":2423.798,"body":"with one another. We're really talking about"},{"speaker":"[Aaron Straker]","startTime":2423.818,"endTime":2431.823,"body":"like theories with varying"},{"speaker":"[Aaron Straker]","startTime":2423.818,"endTime":2431.823,"body":"supporting and maybe unsupporting research"},{"speaker":"[Aaron Straker]","startTime":2432.123,"endTime":2436.627,"body":"that sort of thing. So basically"},{"speaker":"[Aaron Straker]","startTime":2432.123,"endTime":2436.627,"body":"what I'm saying is very few things are to be"},{"speaker":"[Aaron Straker]","startTime":2436.667,"endTime":2442.03,"body":"taken as definitive truths"},{"speaker":"[Aaron Straker]","startTime":2436.667,"endTime":2442.03,"body":"quite yet. But with this one, I thought..."},{"speaker":"[Aaron Straker]","startTime":2442.791,"endTime":2448.834,"body":"made a lot of sense with what"},{"speaker":"[Aaron Straker]","startTime":2442.791,"endTime":2448.834,"body":"many of us, or pretty much all of us, experience"},{"speaker":"[Aaron Straker]","startTime":2448.974,"endTime":2454.597,"body":"through your training age."},{"speaker":"[Aaron Straker]","startTime":2448.974,"endTime":2454.597,"body":"And what I thought was, I would read through"},{"speaker":"[Aaron Straker]","startTime":2454.637,"endTime":2459.64,"body":"kind of the main parts of the"},{"speaker":"[Aaron Straker]","startTime":2454.637,"endTime":2459.64,"body":"post, and we'll make sure we put a link to"},{"speaker":"[Aaron Straker]","startTime":2459.68,"endTime":2462.741,"body":"it in the show notes and that"},{"speaker":"[Aaron Straker]","startTime":2459.68,"endTime":2462.741,"body":"sort of thing, and then we'll kind of open"},{"speaker":"[Aaron Straker]","startTime":2462.781,"endTime":2468.328,"body":"it up from there. So... At"},{"speaker":"[Aaron Straker]","startTime":2462.781,"endTime":2468.328,"body":"the top, we have, which motor units display"},{"speaker":"[Aaron Straker]","startTime":2468.368,"endTime":2473.13,"body":"hypertrophy after a workout"},{"speaker":"[Aaron Straker]","startTime":2468.368,"endTime":2473.13,"body":"likely depends on the training status of the"},{"speaker":"[Aaron Straker]","startTime":2473.19,"endTime":2478.693,"body":"lifter, with far more motor"},{"speaker":"[Aaron Straker]","startTime":2473.19,"endTime":2478.693,"body":"units being capable of growth in beginners."},{"speaker":"[Aaron Straker]","startTime":2479.273,"endTime":2485.896,"body":"So, to kind of back up a little"},{"speaker":"[Aaron Straker]","startTime":2479.273,"endTime":2485.896,"body":"bit, we have essentially these different thresholds"},{"speaker":"[Aaron Straker]","startTime":2486.056,"endTime":2492.691,"body":"of motor units that get recruited"},{"speaker":"[Aaron Straker]","startTime":2486.056,"endTime":2492.691,"body":"when you are performing an exercise. The kind"},{"speaker":"[Aaron Straker]","startTime":2492.731,"endTime":2496.754,"body":"of gist of this is when you,"},{"speaker":"[Aaron Straker]","startTime":2492.731,"endTime":2496.754,"body":"let's say you're doing a set of 20 on a leg"},{"speaker":"[Aaron Straker]","startTime":2496.794,"endTime":2500.476,"body":"extension. When you're in set,"},{"speaker":"[Aaron Straker]","startTime":2496.794,"endTime":2500.476,"body":"when you're in reps like one through five,"},{"speaker":"[Aaron Straker]","startTime":2501.037,"endTime":2506.14,"body":"pretty much your low threshold"},{"speaker":"[Aaron Straker]","startTime":2501.037,"endTime":2506.14,"body":"motor units are being activated to do the work,"},{"speaker":"[Aaron Straker]","startTime":2506.2,"endTime":2510.083,"body":"right? Those are the ones that"},{"speaker":"[Aaron Straker]","startTime":2506.2,"endTime":2510.083,"body":"come in first when you are still quite far"},{"speaker":"[Aaron Straker]","startTime":2510.123,"endTime":2515.607,"body":"from failure. Once the reps"},{"speaker":"[Aaron Straker]","startTime":2510.123,"endTime":2515.607,"body":"begin to accumulate, you start to activate"},{"speaker":"[Aaron Straker]","startTime":2515.687,"endTime":2521.631,"body":"and recruit the next threshold"},{"speaker":"[Aaron Straker]","startTime":2515.687,"endTime":2521.631,"body":"of motor units. In this example... Chris breaks"},{"speaker":"[Aaron Straker]","startTime":2521.651,"endTime":2525.713,"body":"them down into pretty much"},{"speaker":"[Aaron Straker]","startTime":2521.651,"endTime":2525.713,"body":"like lowest threshold, you know, motor units,"},{"speaker":"[Aaron Straker]","startTime":2525.753,"endTime":2530.576,"body":"a middle threshold, and then"},{"speaker":"[Aaron Straker]","startTime":2525.753,"endTime":2530.576,"body":"like the highest threshold. And then after"},{"speaker":"[Aaron Straker]","startTime":2530.616,"endTime":2535.618,"body":"you've essentially fatigued"},{"speaker":"[Aaron Straker]","startTime":2530.616,"endTime":2535.618,"body":"the capabilities of your middle tier of motor"},{"speaker":"[Aaron Straker]","startTime":2535.698,"endTime":2541.001,"body":"units, you move into your highest"},{"speaker":"[Aaron Straker]","startTime":2535.698,"endTime":2541.001,"body":"threshold motor units, which is, let's call"},{"speaker":"[Aaron Straker]","startTime":2541.041,"endTime":2547.865,"body":"it the closest activation period"},{"speaker":"[Aaron Straker]","startTime":2541.041,"endTime":2547.865,"body":"to failure. How close is kind of up for debate."},{"speaker":"[Aaron Straker]","startTime":2547.885,"endTime":2550.971,"body":"So I'm not going to pick a"},{"speaker":"[Aaron Straker]","startTime":2547.885,"endTime":2550.971,"body":"number there just to be wrong. pretty much"},{"speaker":"[Aaron Straker]","startTime":2551.011,"endTime":2557.194,"body":"regardless, but you won't get"},{"speaker":"[Aaron Straker]","startTime":2551.011,"endTime":2557.194,"body":"the maximum recruitment out of these until"},{"speaker":"[Aaron Straker]","startTime":2557.234,"endTime":2562.177,"body":"you are close in proximity"},{"speaker":"[Aaron Straker]","startTime":2557.234,"endTime":2562.177,"body":"to failure and from an effort standpoint, probably"},{"speaker":"[Aaron Straker]","startTime":2562.237,"endTime":2570.241,"body":"putting in let's say 100% perceivable"},{"speaker":"[Aaron Straker]","startTime":2562.237,"endTime":2570.241,"body":"effort. So moving along with this, one of the"},{"speaker":"[Aaron Straker]","startTime":2570.281,"endTime":2574.324,"body":"notes here, the first one is"},{"speaker":"[Aaron Straker]","startTime":2570.281,"endTime":2574.324,"body":"that the muscle fibers of low threshold motor"},{"speaker":"[Aaron Straker]","startTime":2574.404,"endTime":2580.851,"body":"units do not grow after any"},{"speaker":"[Aaron Straker]","startTime":2574.404,"endTime":2580.851,"body":"type of exercise in the gym. This is likely"},{"speaker":"[Aaron Straker]","startTime":2580.891,"endTime":2585.293,"body":"because they have already reached"},{"speaker":"[Aaron Straker]","startTime":2580.891,"endTime":2585.293,"body":"their maximum possible size by just being used"},{"speaker":"[Aaron Straker]","startTime":2585.353,"endTime":2589.714,"body":"constantly in daily activities"},{"speaker":"[Aaron Straker]","startTime":2585.353,"endTime":2589.714,"body":"of life. 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When you're"},{"speaker":"[Aaron Straker]","startTime":2731.834,"endTime":2736.696,"body":"a beginner and you haven't"},{"speaker":"[Aaron Straker]","startTime":2731.834,"endTime":2736.696,"body":"made many gains, just going in and trying and"},{"speaker":"[Aaron Straker]","startTime":2736.736,"endTime":2741.718,"body":"doing some work like there"},{"speaker":"[Aaron Straker]","startTime":2736.736,"endTime":2741.718,"body":"is progress to be made as you net some of that"},{"speaker":"[Aaron Straker]","startTime":2741.758,"endTime":2746.26,"body":"progress and therefore there"},{"speaker":"[Aaron Straker]","startTime":2741.758,"endTime":2746.26,"body":"is less total progress to be made. You need"},{"speaker":"[Aaron Straker]","startTime":2746.3,"endTime":2751.682,"body":"to work harder to make more."},{"speaker":"[Aaron Straker]","startTime":2746.3,"endTime":2751.682,"body":"And then eventually once you reach, you know,"},{"speaker":"[Aaron Straker]","startTime":2753.447,"endTime":2755.588,"body":"I'm not even gonna put a date"},{"speaker":"[Aaron Straker]","startTime":2753.447,"endTime":2755.588,"body":"on it. I was gonna say a decade,"},{"speaker":"[Bryan]","startTime":2755.394,"endTime":2755.914,"body":"I've"},{"speaker":"[Aaron Straker]","startTime":2755.648,"endTime":2756.688,"body":"but a"},{"speaker":"[Bryan]","startTime":2756.755,"endTime":2756.875,"body":"been"},{"speaker":"[Aaron Straker]","startTime":2756.788,"endTime":2757.049,"body":"long"},{"speaker":"[Bryan]","startTime":2756.915,"endTime":2757.095,"body":"seeing a"},{"speaker":"[Aaron Straker]","startTime":2757.089,"endTime":2757.309,"body":"time."},{"speaker":"[Bryan]","startTime":2757.115,"endTime":2757.415,"body":"decade, but"},{"speaker":"[Aaron Straker]","startTime":2757.389,"endTime":2757.509,"body":"Once"},{"speaker":"[Bryan]","startTime":2757.436,"endTime":2757.556,"body":"a long"},{"speaker":"[Aaron Straker]","startTime":2757.529,"endTime":2757.709,"body":"you've"},{"speaker":"[Bryan]","startTime":2757.576,"endTime":2757.736,"body":"time,"},{"speaker":"[Aaron Straker]","startTime":2757.749,"endTime":2758.009,"body":"made"},{"speaker":"[Bryan]","startTime":2757.756,"endTime":2758.416,"body":"once you've made"},{"speaker":"[Aaron Straker]","startTime":2758.369,"endTime":2759.17,"body":"some solid,"},{"speaker":"[Bryan]","startTime":2758.697,"endTime":2759.517,"body":"some solid,"},{"speaker":"[Aaron Straker]","startTime":2759.27,"endTime":2760.711,"body":"solid gains already, you"},{"speaker":"[Bryan]","startTime":2760.658,"endTime":2760.899,"body":"ready"},{"speaker":"[Aaron Straker]","startTime":2760.751,"endTime":2761.011,"body":"have,"},{"speaker":"[Bryan]","startTime":2760.939,"endTime":2761.339,"body":"to have"},{"speaker":"[Aaron Straker]","startTime":2761.151,"endTime":2761.571,"body":"let's call"},{"speaker":"[Bryan]","startTime":2761.399,"endTime":2761.679,"body":"what's"},{"speaker":"[Aaron Straker]","startTime":2761.591,"endTime":2761.771,"body":"it an"},{"speaker":"[Bryan]","startTime":2761.739,"endTime":2762.14,"body":"called"},{"speaker":"[Aaron Straker]","startTime":2761.811,"endTime":2762.292,"body":"impressive"},{"speaker":"[Bryan]","startTime":2762.16,"endTime":2762.52,"body":"a quest"},{"speaker":"[Aaron Straker]","startTime":2762.312,"endTime":2762.732,"body":"physique"},{"speaker":"[Bryan]","startTime":2762.54,"endTime":2763.001,"body":"to succeed"},{"speaker":"[Aaron Straker]","startTime":2762.772,"endTime":2763.232,"body":"relative"},{"speaker":"[Bryan]","startTime":2763.101,"endTime":2763.561,"body":"relative"},{"speaker":"[Aaron Straker]","startTime":2763.272,"endTime":2763.732,"body":"to your"},{"speaker":"[Bryan]","startTime":2763.601,"endTime":2764.182,"body":"to your"},{"speaker":"[Aaron Straker]","startTime":2764.613,"endTime":2765.013,"body":"genetic"},{"speaker":"[Bryan]","startTime":2764.922,"endTime":2765.363,"body":"genetic"},{"speaker":"[Aaron Straker]","startTime":2765.053,"endTime":2765.393,"body":"level"},{"speaker":"[Bryan]","startTime":2765.383,"endTime":2765.823,"body":"level,"},{"speaker":"[Aaron Straker]","startTime":2765.613,"endTime":2765.894,"body":"and those"},{"speaker":"[Bryan]","startTime":2765.923,"endTime":2766.003,"body":"and"},{"speaker":"[Aaron Straker]","startTime":2765.934,"endTime":2766.134,"body":"sorts"},{"speaker":"[Bryan]","startTime":2766.043,"endTime":2766.224,"body":"those"},{"speaker":"[Aaron Straker]","startTime":2766.154,"endTime":2766.534,"body":"of things,"},{"speaker":"[Bryan]","startTime":2766.244,"endTime":2766.904,"body":"sorts of things,"},{"speaker":"[Aaron Straker]","startTime":2766.754,"endTime":2766.994,"body":"age."},{"speaker":"[Bryan]","startTime":2767.104,"endTime":2767.345,"body":"age,"},{"speaker":"[Aaron Straker]","startTime":2767.915,"endTime":2768.575,"body":"To further"},{"speaker":"[Bryan]","startTime":2768.266,"endTime":2768.906,"body":"to further"},{"speaker":"[Aaron Straker]","startTime":2768.615,"endTime":2769.576,"body":"make progress,"},{"speaker":"[Bryan]","startTime":2768.966,"endTime":2769.907,"body":"make progress"},{"speaker":"[Aaron Straker]","startTime":2769.836,"endTime":2770.996,"body":"your return"},{"speaker":"[Bryan]","startTime":2770.448,"endTime":2771.188,"body":"or put more"},{"speaker":"[Aaron Straker]","startTime":2771.137,"endTime":2771.257,"body":"on"},{"speaker":"[Bryan]","startTime":2771.208,"endTime":2771.609,"body":"on investment"},{"speaker":"[Aaron Straker]","startTime":2771.317,"endTime":2771.937,"body":"investment"},{"speaker":"[Bryan]","startTime":2771.629,"endTime":2772.249,"body":"than you're trying"},{"speaker":"[Aaron Straker]","startTime":2772.017,"endTime":2772.417,"body":"in terms"},{"speaker":"[Bryan]","startTime":2772.269,"endTime":2772.509,"body":"to make."},{"speaker":"[Aaron Straker]","startTime":2772.457,"endTime":2777.94,"body":"of effort flips upside down"},{"speaker":"[Aaron Straker]","startTime":2772.457,"endTime":2777.94,"body":"quite high. There's much"},{"speaker":"[Bryan]","startTime":2777.994,"endTime":2778.274,"body":"much"},{"speaker":"[Aaron Straker]","startTime":2778.1,"endTime":2778.941,"body":"more significant"},{"speaker":"[Bryan]","startTime":2778.455,"endTime":2779.276,"body":"more significant"},{"speaker":"[Aaron Straker]","startTime":2779.061,"endTime":2779.401,"body":"effort"},{"speaker":"[Bryan]","startTime":2779.417,"endTime":2779.757,"body":"effort."},{"speaker":"[Aaron Straker]","startTime":2779.661,"endTime":2786.321,"body":"in closer proximity to failure."},{"speaker":"[Aaron Straker]","startTime":2779.661,"endTime":2786.321,"body":"needing to be elicited and put in to net the"},{"speaker":"[Aaron Straker]","startTime":2786.421,"endTime":2791.424,"body":"least amount of hypertrophy"},{"speaker":"[Aaron Straker]","startTime":2786.421,"endTime":2791.424,"body":"that's left to be obtained. And what I thought"},{"speaker":"[Aaron Straker]","startTime":2791.464,"endTime":2797.827,"body":"was very just helpful and practical"},{"speaker":"[Aaron Straker]","startTime":2791.464,"endTime":2797.827,"body":"from this for you as the listener is to identify"},{"speaker":"[Aaron Straker]","startTime":2797.927,"endTime":2807.533,"body":"where along that kind of, it's"},{"speaker":"[Aaron Straker]","startTime":2797.927,"endTime":2807.533,"body":"kind of like a, not an exponential graph or"},{"speaker":"[Aaron Straker]","startTime":2807.573,"endTime":2810.314,"body":"maybe this is an exponential"},{"speaker":"[Aaron Straker]","startTime":2807.573,"endTime":2810.314,"body":"graph. I don't know. It's been a really long"},{"speaker":"[Aaron Straker]","startTime":2810.354,"endTime":2814.588,"body":"time. since I've had that stuff"},{"speaker":"[Aaron Straker]","startTime":2810.354,"endTime":2814.588,"body":"in math. But anyway, kind of this like curve"},{"speaker":"[Aaron Straker]","startTime":2815.168,"endTime":2819.871,"body":"in... I know it's so many people"},{"speaker":"[Aaron Straker]","startTime":2815.168,"endTime":2819.871,"body":"get so caught up on like, well, how hard should"},{"speaker":"[Aaron Straker]","startTime":2819.931,"endTime":2822.732,"body":"I train? And of course, we"},{"speaker":"[Aaron Straker]","startTime":2819.931,"endTime":2822.732,"body":"released an episode and stuff on this, but"},{"speaker":"[Aaron Straker]","startTime":2822.772,"endTime":2827.914,"body":"I think it's a really good"},{"speaker":"[Aaron Straker]","startTime":2822.772,"endTime":2827.914,"body":"way to let you help you decide there. What"},{"speaker":"[Aaron Straker]","startTime":2827.934,"endTime":2828.874,"body":"are your thoughts on that,"},{"speaker":"[Aaron Straker]","startTime":2827.934,"endTime":2828.874,"body":"Brian?"},{"speaker":"[Bryan]","startTime":2830.254,"endTime":2836.475,"body":"Yeah, it's interesting because the"},{"speaker":"[Bryan]","startTime":2830.254,"endTime":2836.475,"body":"post like says a lot. But it doesn't really"},{"speaker":"[Bryan]","startTime":2836.515,"endTime":2838.916,"body":"give any practical application. It's"},{"speaker":"[Aaron Straker]","startTime":2838.911,"endTime":2839.199,"body":"Zero."},{"speaker":"[Bryan]","startTime":2839.016,"endTime":2844.218,"body":"just, yeah, it's just, hey, this is"},{"speaker":"[Bryan]","startTime":2839.016,"endTime":2844.218,"body":"happening. Probably. We don't know. But like,"},{"speaker":"[Bryan]","startTime":2844.258,"endTime":2849.899,"body":"this is likely a possible reason why"},{"speaker":"[Bryan]","startTime":2844.258,"endTime":2849.899,"body":"we get less results as we get older. So if"},{"speaker":"[Bryan]","startTime":2849.919,"endTime":2853.08,"body":"you go into the comments, you have"},{"speaker":"[Bryan]","startTime":2849.919,"endTime":2853.08,"body":"people asking like, Okay, so what am I supposed"},{"speaker":"[Bryan]","startTime":2853.1,"endTime":2861.84,"body":"to do? And you, you listed training"},{"speaker":"[Bryan]","startTime":2853.1,"endTime":2861.84,"body":"closer to failure, which I think is probably"},{"speaker":"[Bryan]","startTime":2861.88,"endTime":2865.783,"body":"the most obvious solution given the"},{"speaker":"[Bryan]","startTime":2861.88,"endTime":2865.783,"body":"way that he discussed that it's, Hey, these,"},{"speaker":"[Bryan]","startTime":2865.843,"endTime":2872.648,"body":"these motor units, you know, we, if"},{"speaker":"[Bryan]","startTime":2865.843,"endTime":2872.648,"body":"you go to failure, you've fatigued all of the"},{"speaker":"[Bryan]","startTime":2872.688,"endTime":2877.891,"body":"motor units from the low middle and"},{"speaker":"[Bryan]","startTime":2872.688,"endTime":2877.891,"body":"high threshold motor units. So going to failure"},{"speaker":"[Bryan]","startTime":2877.911,"endTime":2886.537,"body":"is probably a good idea. Um, one thing"},{"speaker":"[Bryan]","startTime":2877.911,"endTime":2886.537,"body":"I took from this is you have Chris and Paul."},{"speaker":"[Bryan]","startTime":2888.246,"endTime":2895.028,"body":"Paul Carter, both on this train of"},{"speaker":"[Bryan]","startTime":2888.246,"endTime":2895.028,"body":"believing that the five to eight rep range"},{"speaker":"[Bryan]","startTime":2895.068,"endTime":2898.35,"body":"is basically the perfect rep range"},{"speaker":"[Bryan]","startTime":2895.068,"endTime":2898.35,"body":"for everything no matter what you're doing,"},{"speaker":"[Bryan]","startTime":2898.45,"endTime":2902.932,"body":"like you can lateral raises for fives"},{"speaker":"[Bryan]","startTime":2898.45,"endTime":2902.932,"body":"or, you know, it doesn't really matter like"},{"speaker":"[Bryan]","startTime":2902.952,"endTime":2908.074,"body":"sets a five to eight or where it's"},{"speaker":"[Bryan]","startTime":2902.952,"endTime":2908.074,"body":"at. And so I kind of think that this infographic"},{"speaker":"[Bryan]","startTime":2908.114,"endTime":2912.515,"body":"from Chris and everything that you"},{"speaker":"[Bryan]","startTime":2908.114,"endTime":2912.515,"body":"broke down, it just further goes to support"},{"speaker":"[Bryan]","startTime":2912.555,"endTime":2916.517,"body":"that idea that they put out there that"},{"speaker":"[Bryan]","startTime":2912.555,"endTime":2916.517,"body":"five to eight reps is perfect for everything."},{"speaker":"[Bryan]","startTime":2916.937,"endTime":2921.843,"body":"Because What we know about five to"},{"speaker":"[Bryan]","startTime":2916.937,"endTime":2921.843,"body":"eight rep sets is that you're essentially recruiting"},{"speaker":"[Bryan]","startTime":2921.883,"endTime":2929.386,"body":"the highest level, highest threshold"},{"speaker":"[Bryan]","startTime":2921.883,"endTime":2929.386,"body":"motor units from the very beginning. Like your"},{"speaker":"[Bryan]","startTime":2929.466,"endTime":2934.709,"body":"reps are quote effective from the very"},{"speaker":"[Bryan]","startTime":2929.466,"endTime":2934.709,"body":"first rep versus in that example you used of"},{"speaker":"[Bryan]","startTime":2934.769,"endTime":2938.73,"body":"the 20 rep leg extension, you know,"},{"speaker":"[Bryan]","startTime":2934.769,"endTime":2938.73,"body":"you have the low threshold motor units in reps"},{"speaker":"[Bryan]","startTime":2939.01,"endTime":2944.893,"body":"one through six or whatever, then the"},{"speaker":"[Bryan]","startTime":2939.01,"endTime":2944.893,"body":"middle ones from six to 15 and then from 15"},{"speaker":"[Bryan]","startTime":2944.913,"endTime":2949.927,"body":"to 20 you finally have to bring in"},{"speaker":"[Bryan]","startTime":2944.913,"endTime":2949.927,"body":"these high threshold motor units. And inevitably,"},{"speaker":"[Bryan]","startTime":2950.247,"endTime":2955.509,"body":"there's going to be like a fatigue"},{"speaker":"[Bryan]","startTime":2950.247,"endTime":2955.509,"body":"cost associated with the first 15 reps to get"},{"speaker":"[Bryan]","startTime":2955.549,"endTime":2961.972,"body":"you to the 20. And if you're an advanced"},{"speaker":"[Bryan]","startTime":2955.549,"endTime":2961.972,"body":"athlete or a trainee that has already in Chris's"},{"speaker":"[Bryan]","startTime":2962.232,"endTime":2967.114,"body":"eyes, kind of used up all your gains"},{"speaker":"[Bryan]","startTime":2962.232,"endTime":2967.114,"body":"from the low and middle threshold units, then"},{"speaker":"[Bryan]","startTime":2967.214,"endTime":2971.316,"body":"you're not getting anything positive"},{"speaker":"[Bryan]","startTime":2967.214,"endTime":2971.316,"body":"from reps one through 15. Whereas somebody"},{"speaker":"[Bryan]","startTime":2971.336,"endTime":2976.33,"body":"that's newer and has not exhausted"},{"speaker":"[Bryan]","startTime":2971.336,"endTime":2976.33,"body":"all of their growth. from the lower and middle"},{"speaker":"[Bryan]","startTime":2976.35,"endTime":2980.973,"body":"threshold units, they might actually"},{"speaker":"[Bryan]","startTime":2976.35,"endTime":2980.973,"body":"get some growth from those first reps of that"},{"speaker":"[Bryan]","startTime":2981.113,"endTime":2989.599,"body":"set. So knowing what Chris and Paul"},{"speaker":"[Bryan]","startTime":2981.113,"endTime":2989.599,"body":"tend to espouse, this led me to believe that"},{"speaker":"[Bryan]","startTime":2989.619,"endTime":2992.661,"body":"they're just looking for another way"},{"speaker":"[Bryan]","startTime":2989.619,"endTime":2992.661,"body":"to support that five to eight rep range piece,"},{"speaker":"[Bryan]","startTime":2992.962,"endTime":2997.565,"body":"which I think makes sense. I also love"},{"speaker":"[Bryan]","startTime":2992.962,"endTime":2997.565,"body":"the five to eight rep range, and I don't love"},{"speaker":"[Bryan]","startTime":2997.605,"endTime":3002.568,"body":"everything that Paul and Chris put"},{"speaker":"[Bryan]","startTime":2997.605,"endTime":3002.568,"body":"out. I think Chris puts out mostly good information,"},{"speaker":"[Bryan]","startTime":3004.229,"endTime":3008.836,"body":"but... I do think that in many ways"},{"speaker":"[Bryan]","startTime":3004.229,"endTime":3008.836,"body":"that use of the five to eight rep range also"},{"speaker":"[Bryan]","startTime":3008.916,"endTime":3016.621,"body":"is supported in the Robinson and colleagues"},{"speaker":"[Bryan]","startTime":3008.916,"endTime":3016.621,"body":"meta regression on training to failure because"},{"speaker":"[Bryan]","startTime":3016.982,"endTime":3020.804,"body":"what they basically show is that when"},{"speaker":"[Bryan]","startTime":3016.982,"endTime":3020.804,"body":"you're doing those lower rep sets of five,"},{"speaker":"[Bryan]","startTime":3020.864,"endTime":3026.328,"body":"six, seven reps where reps are effective"},{"speaker":"[Bryan]","startTime":3020.864,"endTime":3026.328,"body":"from the beginning, you actually don't necessarily"},{"speaker":"[Bryan]","startTime":3026.468,"endTime":3034.153,"body":"need to train as close to failure because"},{"speaker":"[Bryan]","startTime":3026.468,"endTime":3034.153,"body":"the units are all recruited from the beginning."},{"speaker":"[Bryan]","startTime":3034.586,"endTime":3040.589,"body":"And so I think if you kind of combine"},{"speaker":"[Bryan]","startTime":3034.586,"endTime":3040.589,"body":"what we know from the meta aggression and from"},{"speaker":"[Bryan]","startTime":3040.609,"endTime":3045.552,"body":"the information that Robinson has been"},{"speaker":"[Bryan]","startTime":3040.609,"endTime":3045.552,"body":"putting out with this infographic from Beardsley"},{"speaker":"[Bryan]","startTime":3045.592,"endTime":3049.594,"body":"and kind of the general umbrella of"},{"speaker":"[Bryan]","startTime":3045.592,"endTime":3049.594,"body":"information that Paul and Chris are putting"},{"speaker":"[Bryan]","startTime":3049.674,"endTime":3055.237,"body":"out, that we can kind of narrow down"},{"speaker":"[Bryan]","startTime":3049.674,"endTime":3055.237,"body":"into this range of, of five to eight reps and"},{"speaker":"[Bryan]","startTime":3055.297,"endTime":3059.019,"body":"realize that as long as we're training"},{"speaker":"[Bryan]","startTime":3055.297,"endTime":3059.019,"body":"within one or two reps from failure in that"},{"speaker":"[Bryan]","startTime":3059.039,"endTime":3065.234,"body":"five to eight rep range, it's likely"},{"speaker":"[Bryan]","startTime":3059.039,"endTime":3065.234,"body":"that we're fatiguing. all of the desired motor"},{"speaker":"[Bryan]","startTime":3065.294,"endTime":3066.337,"body":"units throughout the spectrum."},{"speaker":"[Aaron Straker]","startTime":3068.207,"endTime":3071.307,"body":"I love that you brought that"},{"speaker":"[Aaron Straker]","startTime":3068.207,"endTime":3071.307,"body":"up. It's a really, really excellent point."},{"speaker":"[Aaron Straker]","startTime":3072.108,"endTime":3075.489,"body":"Playing devil's advocate kind"},{"speaker":"[Aaron Straker]","startTime":3072.108,"endTime":3075.489,"body":"of here, not on the rep range itself, but on"},{"speaker":"[Aaron Straker]","startTime":3075.529,"endTime":3080.35,"body":"the quality of the execution"},{"speaker":"[Aaron Straker]","startTime":3075.529,"endTime":3080.35,"body":"of those reps, right? Let's say we're performing"},{"speaker":"[Aaron Straker]","startTime":3080.43,"endTime":3086.312,"body":"a bicep curl in the five to"},{"speaker":"[Aaron Straker]","startTime":3080.43,"endTime":3086.312,"body":"eight rep range. There's a way to do it wonderfully."},{"speaker":"[Aaron Straker]","startTime":3087.272,"endTime":3094.294,"body":"I would say in practicality"},{"speaker":"[Aaron Straker]","startTime":3087.272,"endTime":3094.294,"body":"or in practice, many people, many lifters will"},{"speaker":"[Aaron Straker]","startTime":3094.894,"endTime":3098.019,"body":"perform those reps. at a"},{"speaker":"[Bryan]","startTime":3098.102,"endTime":3098.362,"body":"in a"},{"speaker":"[Aaron Straker]","startTime":3098.5,"endTime":3098.88,"body":"poor"},{"speaker":"[Bryan]","startTime":3098.862,"endTime":3099.223,"body":"core"},{"speaker":"[Aaron Straker]","startTime":3099.24,"endTime":3099.841,"body":"execution"},{"speaker":"[Bryan]","startTime":3099.563,"endTime":3100.203,"body":"execution"},{"speaker":"[Aaron Straker]","startTime":3099.881,"endTime":3100.421,"body":"standpoint"},{"speaker":"[Bryan]","startTime":3100.223,"endTime":3100.663,"body":"sample"},{"speaker":"[Aaron Straker]","startTime":3100.442,"endTime":3100.802,"body":"because the"},{"speaker":"[Bryan]","startTime":3100.743,"endTime":3101.004,"body":"because"},{"speaker":"[Aaron Straker]","startTime":3100.862,"endTime":3101.242,"body":"load"},{"speaker":"[Bryan]","startTime":3101.044,"endTime":3101.564,"body":"the load"},{"speaker":"[Aaron Straker]","startTime":3101.322,"endTime":3101.843,"body":"is higher."},{"speaker":"[Bryan]","startTime":3101.644,"endTime":3103.005,"body":"is higher. And"},{"speaker":"[Aaron Straker]","startTime":3102.944,"endTime":3103.084,"body":"And"},{"speaker":"[Bryan]","startTime":3103.285,"endTime":3103.665,"body":"it's"},{"speaker":"[Aaron Straker]","startTime":3103.444,"endTime":3103.925,"body":"it's just like..."},{"speaker":"[Bryan]","startTime":3103.905,"endTime":3104.225,"body":"just like,"},{"speaker":"[Aaron Straker]","startTime":3104.485,"endTime":3104.825,"body":"And I'm not"},{"speaker":"[Bryan]","startTime":3104.786,"endTime":3104.866,"body":"and"},{"speaker":"[Aaron Straker]","startTime":3104.865,"endTime":3105.026,"body":"saying"},{"speaker":"[Bryan]","startTime":3104.906,"endTime":3105.146,"body":"I'm not"},{"speaker":"[Aaron Straker]","startTime":3105.066,"endTime":3105.506,"body":"it's"},{"speaker":"[Bryan]","startTime":3105.166,"endTime":3105.826,"body":"saying it's"},{"speaker":"[Aaron 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Straker]","startTime":3125.108,"endTime":3126.131,"body":"will bastardize"},{"speaker":"[Bryan]","startTime":3125.443,"endTime":3126.445,"body":"would vast device"},{"speaker":"[Aaron Straker]","startTime":3126.151,"endTime":3127.012,"body":"the execution"},{"speaker":"[Bryan]","startTime":3126.606,"endTime":3127.307,"body":"the solution."},{"speaker":"[Aaron Straker]","startTime":3127.113,"endTime":3133.306,"body":"of it because of what happens"},{"speaker":"[Aaron Straker]","startTime":3127.113,"endTime":3133.306,"body":"when reps drop and load increases."},{"speaker":"[Bryan]","startTime":3135.074,"endTime":3142.377,"body":"Yeah. Yeah, I mean, it's I think in"},{"speaker":"[Bryan]","startTime":3135.074,"endTime":3142.377,"body":"the Robinson meta regression, most of the studies"},{"speaker":"[Bryan]","startTime":3142.397,"endTime":3147.679,"body":"that use the five to eight rep range"},{"speaker":"[Bryan]","startTime":3142.397,"endTime":3147.679,"body":"that they were referencing were these large"},{"speaker":"[Bryan]","startTime":3147.719,"endTime":3152.281,"body":"compound movements. So you're not seeing"},{"speaker":"[Bryan]","startTime":3147.719,"endTime":3152.281,"body":"studies, at least we don't have studies available,"},{"speaker":"[Bryan]","startTime":3152.621,"endTime":3156.483,"body":"where you see someone doing laterals"},{"speaker":"[Bryan]","startTime":3152.621,"endTime":3156.483,"body":"and bicep curls in the five to eight rep range,"},{"speaker":"[Bryan]","startTime":3156.843,"endTime":3161.625,"body":"they tend to use the 10 to 15 or eight"},{"speaker":"[Bryan]","startTime":3156.843,"endTime":3161.625,"body":"to 12 rep range for those types of movements."},{"speaker":"[Bryan]","startTime":3162.994,"endTime":3167.995,"body":"But when you look at Paul's training"},{"speaker":"[Bryan]","startTime":3162.994,"endTime":3167.995,"body":"that he puts on Instagram, he's doing everything"},{"speaker":"[Bryan]","startTime":3168.035,"endTime":3170.996,"body":"in that rep range. And he has a number"},{"speaker":"[Bryan]","startTime":3168.035,"endTime":3170.996,"body":"of posts talking about how you, there's no"},{"speaker":"[Bryan]","startTime":3171.016,"endTime":3175.717,"body":"reason you can't do movements in those"},{"speaker":"[Bryan]","startTime":3171.016,"endTime":3175.717,"body":"rep ranges. Um, with that said, I think that"},{"speaker":"[Bryan]","startTime":3175.817,"endTime":3180.318,"body":"it comes down a lot to it being a short"},{"speaker":"[Bryan]","startTime":3175.817,"endTime":3180.318,"body":"overload movement, making it difficult to train"},{"speaker":"[Bryan]","startTime":3180.358,"endTime":3185.6,"body":"in that rep range, especially when"},{"speaker":"[Bryan]","startTime":3180.358,"endTime":3185.6,"body":"it's like very highly significantly short overloaded."},{"speaker":"[Bryan]","startTime":3185.9,"endTime":3191.061,"body":"And so we're looking at, you know,"},{"speaker":"[Bryan]","startTime":3185.9,"endTime":3191.061,"body":"the bicep curl, the, uh, some version of bicep"},{"speaker":"[Bryan]","startTime":3191.081,"endTime":3196.076,"body":"curls are not. as short but like a"},{"speaker":"[Bryan]","startTime":3191.081,"endTime":3196.076,"body":"standing dumbbell bicep curl a dumbbell lateral"},{"speaker":"[Bryan]","startTime":3196.096,"endTime":3201.919,"body":"raise type thing. Those movements I"},{"speaker":"[Bryan]","startTime":3196.096,"endTime":3201.919,"body":"like I do I will I do curls actually in the"},{"speaker":"[Bryan]","startTime":3201.979,"endTime":3207.142,"body":"four to eight rep range I did a set"},{"speaker":"[Bryan]","startTime":3201.979,"endTime":3207.142,"body":"yesterday of hammer curls where I did 50 pounds"},{"speaker":"[Bryan]","startTime":3207.362,"endTime":3211.965,"body":"and I only got four reps full reps"},{"speaker":"[Bryan]","startTime":3207.362,"endTime":3211.965,"body":"and then I did seven partials so I don't even"},{"speaker":"[Bryan]","startTime":3212.005,"endTime":3217.868,"body":"know how that would fit into this spectrum"},{"speaker":"[Bryan]","startTime":3212.005,"endTime":3217.868,"body":"of analysis because I did four full reps but"},{"speaker":"[Bryan]","startTime":3217.888,"endTime":3221.878,"body":"then I basically exhausted all the"},{"speaker":"[Bryan]","startTime":3217.888,"endTime":3221.878,"body":"motor units by doing seven partials until I"},{"speaker":"[Bryan]","startTime":3221.938,"endTime":3226.219,"body":"literally couldn't move my arm from"},{"speaker":"[Bryan]","startTime":3221.938,"endTime":3226.219,"body":"the bottom anymore. And so there's a certain"},{"speaker":"[Bryan]","startTime":3226.259,"endTime":3230.42,"body":"level of exhaustion that occurs there."},{"speaker":"[Bryan]","startTime":3226.259,"endTime":3230.42,"body":"And so did I do four reps or did I do 11 reps?"},{"speaker":"[Bryan]","startTime":3230.84,"endTime":3235.962,"body":"Or did I do somewhere in between? I"},{"speaker":"[Bryan]","startTime":3230.84,"endTime":3235.962,"body":"don't exactly know the answer to that. And"},{"speaker":"[Bryan]","startTime":3236.022,"endTime":3240.803,"body":"I also think, you know, you can take"},{"speaker":"[Bryan]","startTime":3236.022,"endTime":3240.803,"body":"a movement like a lateral raise and with dumbbells,"},{"speaker":"[Bryan]","startTime":3240.923,"endTime":3246.665,"body":"it seems less feasible to do it for"},{"speaker":"[Bryan]","startTime":3240.923,"endTime":3246.665,"body":"five or six reps. But when you set yourself"},{"speaker":"[Bryan]","startTime":3246.705,"endTime":3250.863,"body":"up with cables coming from behind your"},{"speaker":"[Bryan]","startTime":3246.705,"endTime":3250.863,"body":"back, and you're setting them at wrist height"},{"speaker":"[Bryan]","startTime":3250.903,"endTime":3255.487,"body":"so it's more length and overloaded,"},{"speaker":"[Bryan]","startTime":3250.903,"endTime":3255.487,"body":"I find extreme productivity from doing sets"},{"speaker":"[Bryan]","startTime":3255.527,"endTime":3259.511,"body":"in the five to six rep range there."},{"speaker":"[Bryan]","startTime":3255.527,"endTime":3259.511,"body":"And so I think exercise selection certainly"},{"speaker":"[Bryan]","startTime":3259.551,"endTime":3264.255,"body":"comes in and plays a major point. And"},{"speaker":"[Bryan]","startTime":3259.551,"endTime":3264.255,"body":"so if you're gonna take this approach practically"},{"speaker":"[Bryan]","startTime":3264.375,"endTime":3268.018,"body":"and you want to start training in that"},{"speaker":"[Bryan]","startTime":3264.375,"endTime":3268.018,"body":"lower rep range so that you recruit more of"},{"speaker":"[Bryan]","startTime":3268.058,"endTime":3271.601,"body":"these high threshold motor units, then"},{"speaker":"[Bryan]","startTime":3268.058,"endTime":3271.601,"body":"I think you need to also kind of look at your"},{"speaker":"[Bryan]","startTime":3271.661,"endTime":3275.485,"body":"exercise selection and choose movements"},{"speaker":"[Bryan]","startTime":3271.661,"endTime":3275.485,"body":"that are a bit more conducive to working in"},{"speaker":"[Bryan]","startTime":3275.505,"endTime":3276.185,"body":"that rep range."},{"speaker":"[Aaron Straker]","startTime":3277.083,"endTime":3280.704,"body":"Agreed. And I think one last"},{"speaker":"[Aaron Straker]","startTime":3277.083,"endTime":3280.704,"body":"little part that I'll add on, I think this"},{"speaker":"[Aaron Straker]","startTime":3280.744,"endTime":3286.045,"body":"is the final part for me, is"},{"speaker":"[Aaron Straker]","startTime":3280.744,"endTime":3286.045,"body":"with, like you said, the exercise selection,"},{"speaker":"[Aaron Straker]","startTime":3286.125,"endTime":3291.427,"body":"load selection, something like"},{"speaker":"[Aaron Straker]","startTime":3286.125,"endTime":3291.427,"body":"a dumbbell, right? You only have five pound"},{"speaker":"[Aaron Straker]","startTime":3291.467,"endTime":3294.387,"body":"increments or two and a half"},{"speaker":"[Aaron Straker]","startTime":3291.467,"endTime":3294.387,"body":"kilo increments or something like that. And"},{"speaker":"[Aaron Straker]","startTime":3294.427,"endTime":3300.749,"body":"maybe you can do the tens for"},{"speaker":"[Aaron Straker]","startTime":3294.427,"endTime":3300.749,"body":"like nine reps, but then you go up to the 15s,"},{"speaker":"[Aaron Straker]","startTime":3300.769,"endTime":3305.13,"body":"which is like a 50% load increase"},{"speaker":"[Aaron Straker]","startTime":3300.769,"endTime":3305.13,"body":"and you're at like two or something like that."},{"speaker":"[Bryan]","startTime":3304.969,"endTime":3305.152,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3305.17,"endTime":3305.27,"body":"So"},{"speaker":"[Bryan]","startTime":3305.172,"endTime":3305.455,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3305.759,"endTime":3311.92,"body":"With Brian's example with the"},{"speaker":"[Aaron Straker]","startTime":3305.759,"endTime":3311.92,"body":"cable lateral raise at the wrist height, the"},{"speaker":"[Aaron Straker]","startTime":3311.96,"endTime":3316.422,"body":"length and position, if you"},{"speaker":"[Aaron Straker]","startTime":3311.96,"endTime":3316.422,"body":"have like a gym pin or even one of the, like"},{"speaker":"[Aaron Straker]","startTime":3316.522,"endTime":3320.663,"body":"even using the default pin,"},{"speaker":"[Aaron Straker]","startTime":3316.522,"endTime":3320.663,"body":"many times you can bring over like a one, a"},{"speaker":"[Aaron Straker]","startTime":3320.723,"endTime":3327.365,"body":"two pound weight and you can"},{"speaker":"[Aaron Straker]","startTime":3320.723,"endTime":3327.365,"body":"increment that much more or much less, much"},{"speaker":"[Aaron Straker]","startTime":3327.405,"endTime":3328.425,"body":"smaller, which would be"},{"speaker":"[Bryan]","startTime":3328.479,"endTime":3328.731,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3328.485,"endTime":3332.926,"body":"more conducive for, you know,"},{"speaker":"[Aaron Straker]","startTime":3328.485,"endTime":3332.926,"body":"getting a, being able to use an appropriate"},{"speaker":"[Aaron Straker]","startTime":3332.946,"endTime":3337.37,"body":"load to... produce stimulus"},{"speaker":"[Aaron Straker]","startTime":3332.946,"endTime":3337.37,"body":"in that five to eight rep range sort of thing."},{"speaker":"[Bryan]","startTime":3337.99,"endTime":3342.271,"body":"Yeah, no, that's a really good point"},{"speaker":"[Bryan]","startTime":3337.99,"endTime":3342.271,"body":"to you. I love the micro loading. And so you,"},{"speaker":"[Bryan]","startTime":3342.311,"endTime":3345.733,"body":"you mentioned using the standard pin"},{"speaker":"[Bryan]","startTime":3342.311,"endTime":3345.733,"body":"that's in there. Like you can just kind of"},{"speaker":"[Bryan]","startTime":3345.793,"endTime":3349.794,"body":"wedge that pin out a little bit or"},{"speaker":"[Bryan]","startTime":3345.793,"endTime":3349.794,"body":"leave it as is, and just place the middle hole"},{"speaker":"[Bryan]","startTime":3349.834,"endTime":3355.877,"body":"of the plate around the pin. Um, or"},{"speaker":"[Bryan]","startTime":3349.834,"endTime":3355.877,"body":"what I do is I use my, uh, angles, 90 grips,"},{"speaker":"[Bryan]","startTime":3355.957,"endTime":3360.779,"body":"and I just tie them to the stack and"},{"speaker":"[Bryan]","startTime":3355.957,"endTime":3360.779,"body":"then I loop a plate over the angles, 90 grip."},{"speaker":"[Bryan]","startTime":3360.799,"endTime":3364.22,"body":"And so there's a number of different"},{"speaker":"[Bryan]","startTime":3360.799,"endTime":3364.22,"body":"ways that you can kind of micro load if that's"},{"speaker":"[Bryan]","startTime":3364.42,"endTime":3367.341,"body":"your jam and you're trying to kind"},{"speaker":"[Bryan]","startTime":3364.42,"endTime":3367.341,"body":"of stay in that rep range with these more."},{"speaker":"[Bryan]","startTime":3367.942,"endTime":3374.546,"body":"single joint movements. And then obviously"},{"speaker":"[Bryan]","startTime":3367.942,"endTime":3374.546,"body":"it's not as big of a deal for compound movements"},{"speaker":"[Bryan]","startTime":3374.566,"endTime":3379.41,"body":"where loading is a little bit easier"},{"speaker":"[Bryan]","startTime":3374.566,"endTime":3379.41,"body":"with five pound increments. And then the last"},{"speaker":"[Bryan]","startTime":3379.45,"endTime":3384.673,"body":"thing I think on this in the comments"},{"speaker":"[Bryan]","startTime":3379.45,"endTime":3384.673,"body":"is someone asked about whether this means that"},{"speaker":"[Bryan]","startTime":3384.693,"endTime":3390.137,"body":"they should train, I think it was less"},{"speaker":"[Bryan]","startTime":3384.693,"endTime":3390.137,"body":"frequently with closer proximities to failure."},{"speaker":"[Bryan]","startTime":3390.678,"endTime":3395.281,"body":"And so I thought the less frequently"},{"speaker":"[Bryan]","startTime":3390.678,"endTime":3395.281,"body":"part was interesting because I didn't see any"},{"speaker":"[Bryan]","startTime":3395.321,"endTime":3399.831,"body":"reference that so I thought it was"},{"speaker":"[Bryan]","startTime":3395.321,"endTime":3399.831,"body":"interesting that someone would intuit that"},{"speaker":"[Bryan]","startTime":3400.051,"endTime":3405.573,"body":"this infographic would mean that they"},{"speaker":"[Bryan]","startTime":3400.051,"endTime":3405.573,"body":"should train with slightly less frequencies"},{"speaker":"[Bryan]","startTime":3406.033,"endTime":3409.994,"body":"but Chris Beardley was like yeah I"},{"speaker":"[Bryan]","startTime":3406.033,"endTime":3409.994,"body":"think that in general you know closer to failure"},{"speaker":"[Bryan]","startTime":3410.014,"endTime":3414.296,"body":"with less frequency is a good idea"},{"speaker":"[Bryan]","startTime":3410.014,"endTime":3414.296,"body":"and so I wonder I'd love to see like a follow-up"},{"speaker":"[Bryan]","startTime":3414.336,"endTime":3421.446,"body":"post of some sort but it got me thinking"},{"speaker":"[Bryan]","startTime":3414.336,"endTime":3421.446,"body":"about whether there's something to training"},{"speaker":"[Bryan]","startTime":3421.486,"endTime":3426.909,"body":"it less frequently in that maybe it"},{"speaker":"[Bryan]","startTime":3421.486,"endTime":3426.909,"body":"takes longer for the high threshold motor units"},{"speaker":"[Bryan]","startTime":3426.95,"endTime":3433.214,"body":"to recover between sessions or maybe"},{"speaker":"[Bryan]","startTime":3426.95,"endTime":3433.214,"body":"the idea of going to failure on these movements"},{"speaker":"[Bryan]","startTime":3433.354,"endTime":3438.017,"body":"in these rep ranges somehow has like"},{"speaker":"[Bryan]","startTime":3433.354,"endTime":3438.017,"body":"a longer recovery curve. But you do see Chris"},{"speaker":"[Bryan]","startTime":3438.077,"endTime":3444.121,"body":"and Paul often discuss that training"},{"speaker":"[Bryan]","startTime":3438.077,"endTime":3444.121,"body":"a muscle group every five to seven days or"},{"speaker":"[Bryan]","startTime":3444.161,"endTime":3449.945,"body":"even doing like a bro split thing seems"},{"speaker":"[Bryan]","startTime":3444.161,"endTime":3449.945,"body":"to be just as good as you know, the more evidence"},{"speaker":"[Bryan]","startTime":3449.985,"endTime":3454.648,"body":"based. two times a week approach. And"},{"speaker":"[Bryan]","startTime":3449.985,"endTime":3454.648,"body":"we've discussed this as well in prior episodes"},{"speaker":"[Bryan]","startTime":3454.688,"endTime":3459.993,"body":"how it seems like the paradigm has"},{"speaker":"[Bryan]","startTime":3454.688,"endTime":3459.993,"body":"shifted in that the bro split is making a comeback."},{"speaker":"[Bryan]","startTime":3461.133,"endTime":3464.876,"body":"But I just, I'm very interested in"},{"speaker":"[Bryan]","startTime":3461.133,"endTime":3464.876,"body":"it because there's also posts by Beardly, like"},{"speaker":"[Bryan]","startTime":3464.916,"endTime":3469.94,"body":"I swear there was a post by Beardly"},{"speaker":"[Bryan]","startTime":3464.916,"endTime":3469.94,"body":"last year that said that muscle loss begins"},{"speaker":"[Bryan]","startTime":3469.98,"endTime":3474.804,"body":"occurring 48 hours after your last"},{"speaker":"[Bryan]","startTime":3469.98,"endTime":3474.804,"body":"session for a muscle group in an advanced athlete."},{"speaker":"[Bryan]","startTime":3475.245,"endTime":3479.248,"body":"So he was basically like, look. this"},{"speaker":"[Bryan]","startTime":3475.245,"endTime":3479.248,"body":"muscle loss is occurring isn't anything you're"},{"speaker":"[Bryan]","startTime":3479.268,"endTime":3484.172,"body":"going to see. It's not going to show"},{"speaker":"[Bryan]","startTime":3479.268,"endTime":3484.172,"body":"up on a DEXA. Like it's just, it's just happening."},{"speaker":"[Bryan]","startTime":3484.212,"endTime":3487.815,"body":"Like if you're an advanced athlete"},{"speaker":"[Bryan]","startTime":3484.212,"endTime":3487.815,"body":"and you've provided this stimulus to your body"},{"speaker":"[Bryan]","startTime":3487.855,"endTime":3495.101,"body":"over many years, it just, as soon as"},{"speaker":"[Bryan]","startTime":3487.855,"endTime":3495.101,"body":"MPS stops processing, which is. 24 hours for"},{"speaker":"[Bryan]","startTime":3495.141,"endTime":3501.106,"body":"an advanced athlete or even less. Uh,"},{"speaker":"[Bryan]","startTime":3495.141,"endTime":3501.106,"body":"whereas you get 72 plus hours of MPS elevation"},{"speaker":"[Bryan]","startTime":3501.146,"endTime":3507.223,"body":"for like a new athlete or something"},{"speaker":"[Bryan]","startTime":3501.146,"endTime":3507.223,"body":"like that. Um, It seems like the advanced athlete"},{"speaker":"[Bryan]","startTime":3507.243,"endTime":3511.186,"body":"then, according to this other infographic"},{"speaker":"[Bryan]","startTime":3507.243,"endTime":3511.186,"body":"by Beardsley is actually beginning to lose"},{"speaker":"[Bryan]","startTime":3511.246,"endTime":3518.212,"body":"muscle within a day or two of training"},{"speaker":"[Bryan]","startTime":3511.246,"endTime":3518.212,"body":"a muscle group, um, which is, is just interesting"},{"speaker":"[Bryan]","startTime":3518.232,"endTime":3522.416,"body":"and kind of flies in the face of the"},{"speaker":"[Bryan]","startTime":3518.232,"endTime":3522.416,"body":"way that people usually look at this stuff"},{"speaker":"[Bryan]","startTime":3522.736,"endTime":3527.88,"body":"or even at the D load study that we"},{"speaker":"[Bryan]","startTime":3522.736,"endTime":3527.88,"body":"saw or the D training study. Like it's all"},{"speaker":"[Bryan]","startTime":3527.96,"endTime":3531.643,"body":"there's, there's all this information"},{"speaker":"[Bryan]","startTime":3527.96,"endTime":3531.643,"body":"out there. And it's like, even if we are losing"},{"speaker":"[Bryan]","startTime":3531.703,"endTime":3536.635,"body":"muscle in a day or two, after we stopped"},{"speaker":"[Bryan]","startTime":3531.703,"endTime":3536.635,"body":"training, it's clear that doesn't mean that"},{"speaker":"[Bryan]","startTime":3536.655,"endTime":3541.059,"body":"we should train that muscle group every"},{"speaker":"[Bryan]","startTime":3536.655,"endTime":3541.059,"body":"day or two. And that's not what Chris and Paul"},{"speaker":"[Bryan]","startTime":3541.079,"endTime":3544.502,"body":"are promoting either. But it's just"},{"speaker":"[Bryan]","startTime":3541.079,"endTime":3544.502,"body":"interesting how there's all this conflicting"},{"speaker":"[Bryan]","startTime":3544.522,"endTime":3548.646,"body":"information out there. And if you were"},{"speaker":"[Bryan]","startTime":3544.522,"endTime":3548.646,"body":"somebody somewhat new to training or new to"},{"speaker":"[Bryan]","startTime":3548.686,"endTime":3554.071,"body":"social media, you literally could get"},{"speaker":"[Bryan]","startTime":3548.686,"endTime":3554.071,"body":"yourself in a flurry with all of the different"},{"speaker":"[Bryan]","startTime":3554.452,"endTime":3559.156,"body":"perspectives that are coming in, in"},{"speaker":"[Bryan]","startTime":3554.452,"endTime":3559.156,"body":"this case, even from the same person. So, so"},{"speaker":"[Bryan]","startTime":3559.176,"endTime":3560.737,"body":"yeah, it's just a wild world out there."},{"speaker":"[Aaron Straker]","startTime":3562.195,"endTime":3566.441,"body":"Yeah, it really, really is."},{"speaker":"[Aaron Straker]","startTime":3562.195,"endTime":3566.441,"body":"But I think things are getting better, at least"},{"speaker":"[Aaron Straker]","startTime":3566.701,"endTime":3570.707,"body":"I feel that way. But maybe"},{"speaker":"[Aaron Straker]","startTime":3566.701,"endTime":3570.707,"body":"that's because we are fortunate that we are"},{"speaker":"[Aaron Straker]","startTime":3570.727,"endTime":3575.434,"body":"surrounded by pretty decent"},{"speaker":"[Aaron Straker]","startTime":3570.727,"endTime":3575.434,"body":"information sources and we have decades of"},{"speaker":"[Aaron Straker]","startTime":3575.775,"endTime":3577.177,"body":"fucking things up and learning"},{"speaker":"[Aaron Straker]","startTime":3575.775,"endTime":3577.177,"body":"the"},{"speaker":"[Bryan]","startTime":3577.142,"endTime":3577.842,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3577.197,"endTime":3578.098,"body":"hard way sort of thing."},{"speaker":"[Bryan]","startTime":3578.703,"endTime":3583.927,"body":"I mean, in some ways it actually like"},{"speaker":"[Bryan]","startTime":3578.703,"endTime":3583.927,"body":"breeds into the nihilistic thinking. And we"},{"speaker":"[Bryan]","startTime":3583.947,"endTime":3589.392,"body":"can go back to episode 100 where we"},{"speaker":"[Bryan]","startTime":3583.947,"endTime":3589.392,"body":"did nihilist evidence based nihilism, where"},{"speaker":"[Bryan]","startTime":3589.432,"endTime":3592.895,"body":"we broke down all these studies of"},{"speaker":"[Bryan]","startTime":3589.432,"endTime":3592.895,"body":"like, hey, nothing really fucking matters at"},{"speaker":"[Bryan]","startTime":3592.955,"endTime":3598.479,"body":"all. And in some ways, that's like"},{"speaker":"[Bryan]","startTime":3592.955,"endTime":3598.479,"body":"the more advanced I get. It's like train with"},{"speaker":"[Bryan]","startTime":3598.519,"endTime":3602.903,"body":"a boy split, train three times a week"},{"speaker":"[Bryan]","startTime":3598.519,"endTime":3602.903,"body":"on a full body routine. You know, go to failure,"},{"speaker":"[Bryan]","startTime":3602.963,"endTime":3606.666,"body":"don't go to failure, do a bunch of"},{"speaker":"[Bryan]","startTime":3602.963,"endTime":3606.666,"body":"sets, don't do a bunch of sets like. at some"},{"speaker":"[Bryan]","startTime":3606.706,"endTime":3610.749,"body":"level, like if you do the shit long"},{"speaker":"[Bryan]","startTime":3606.706,"endTime":3610.749,"body":"enough over time, you're probably going to"},{"speaker":"[Bryan]","startTime":3610.769,"endTime":3616.433,"body":"get to the same place. And so it's"},{"speaker":"[Bryan]","startTime":3610.769,"endTime":3616.433,"body":"fun to discuss this nuance and really analyze"},{"speaker":"[Bryan]","startTime":3616.473,"endTime":3621.857,"body":"it and work for those marginal gains."},{"speaker":"[Bryan]","startTime":3616.473,"endTime":3621.857,"body":"I love that term marginal gains because it"},{"speaker":"[Bryan]","startTime":3621.897,"endTime":3627.741,"body":"really is like putting in so much effort"},{"speaker":"[Bryan]","startTime":3621.897,"endTime":3627.741,"body":"for such a small return at this stage. But"},{"speaker":"[Bryan]","startTime":3627.781,"endTime":3633.605,"body":"at the end of the day, like we don't"},{"speaker":"[Bryan]","startTime":3627.781,"endTime":3633.605,"body":"know enough to even know if marginal gains."},{"speaker":"[Bryan]","startTime":3633.906,"endTime":3636.948,"body":"like we're doing the right thing to"},{"speaker":"[Bryan]","startTime":3633.906,"endTime":3636.948,"body":"get the marginal gains like we think we are"},{"speaker":"[Bryan]","startTime":3636.988,"endTime":3642.273,"body":"because evidence says, hey, for most"},{"speaker":"[Bryan]","startTime":3636.988,"endTime":3642.273,"body":"people, this probably will work, but you might"},{"speaker":"[Bryan]","startTime":3642.313,"endTime":3645.515,"body":"not be that person, you might be the"},{"speaker":"[Bryan]","startTime":3642.313,"endTime":3645.515,"body":"outlier, and then for you, something else works."},{"speaker":"[Bryan]","startTime":3645.555,"endTime":3649.499,"body":"And so there's just, man, there's so"},{"speaker":"[Bryan]","startTime":3645.555,"endTime":3649.499,"body":"many roads to Rome, and that's what makes this"},{"speaker":"[Bryan]","startTime":3649.559,"endTime":3655.384,"body":"also interesting and fun and exciting"},{"speaker":"[Bryan]","startTime":3649.559,"endTime":3655.384,"body":"to follow the evidence-based space, but also"},{"speaker":"[Bryan]","startTime":3655.484,"endTime":3657.125,"body":"extremely frustrating at times."},{"speaker":"[Aaron Straker]","startTime":3658.619,"endTime":3662.304,"body":"Agreed. I think it's a really,"},{"speaker":"[Aaron Straker]","startTime":3658.619,"endTime":3662.304,"body":"really good spot to wrap this one up. Anything"},{"speaker":"[Aaron Straker]","startTime":3662.344,"endTime":3663.586,"body":"to add before we do, Brian?"},{"speaker":"[Bryan]","startTime":3664.306,"endTime":3665.774,"body":"No, let's get some kids to school,"},{"speaker":"[Bryan]","startTime":3664.306,"endTime":3665.774,"body":"man."},{"speaker":"[Aaron Straker]","startTime":3666.219,"endTime":3670.307,"body":"Alright, let's get some kids"},{"speaker":"[Aaron Straker]","startTime":3666.219,"endTime":3670.307,"body":"to school. As always guys, thank you for listening."},{"speaker":"[Bryan]","startTime":3671.123,"endTime":3671.307,"body":"Yep."}]}