{"version":"1.0.0","segments":[{"startTime":31.606,"endTime":34.013999999999996,"body":"so Mike doesn't pick up all that worrying."},{"startTime":37.662,"endTime":39.321,"body":"Here we go."},{"startTime":41.641999999999996,"endTime":42.162,"body":"What's up, guys?"},{"startTime":42.162,"endTime":42.803,"body":"Happy Tuesday."},{"startTime":42.803,"endTime":44.744,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":44.744,"endTime":51.269999999999996,"body":"Today is episode 133, and we are touching"},{"startTime":44.744,"endTime":51.269999999999996,"body":"upon training variety from week to week or"},{"startTime":51.269999999999996,"endTime":53.472,"body":"repeat everything week to week."},{"startTime":53.472,"endTime":57.976,"body":"Before we dig into the meat and potatoes"},{"startTime":53.472,"endTime":57.976,"body":"of today's episode, Brian, can you kick us"},{"startTime":57.976,"endTime":59.957,"body":"off with some updates, please?"},{"startTime":364.582,"endTime":369.763,"body":"Yeah, so to kick this one off, I did this"},{"startTime":364.582,"endTime":369.763,"body":"a number of weeks back on the podcast, and"},{"startTime":369.763,"endTime":372.645,"body":"it's something that I'll definitely be"},{"startTime":369.763,"endTime":372.645,"body":"more vocal about, but I have some coaching"},{"startTime":372.645,"endTime":377.146,"body":"roster spots available, especially as we"},{"startTime":372.645,"endTime":377.146,"body":"are heading into the final months of the"},{"startTime":377.146,"endTime":381.708,"body":"year, wrapped up some very successful"},{"startTime":377.146,"endTime":381.708,"body":"projects that I am eager to share on"},{"startTime":381.708,"endTime":384.569,"body":"socials once I get clearance from the"},{"startTime":381.708,"endTime":384.569,"body":"clients there."},{"startTime":384.569,"endTime":386.029,"body":"But if you are..."},{"startTime":386.102,"endTime":390.365,"body":"One, want to get a jump on the beginning"},{"startTime":386.102,"endTime":390.365,"body":"of the new year, or two, maybe just want a"},{"startTime":390.365,"endTime":393.086,"body":"little bit of extra accountability and"},{"startTime":390.365,"endTime":393.086,"body":"pressure on yourself."},{"startTime":393.086,"endTime":398.41,"body":"Or third, and this one I'm very excited"},{"startTime":393.086,"endTime":398.41,"body":"about, maybe you've had some poor coaching"},{"startTime":398.41,"endTime":400.011,"body":"experiences in the past."},{"startTime":400.011,"endTime":404.614,"body":"I would love for the opportunity to help"},{"startTime":400.011,"endTime":404.614,"body":"write that from a coaching space for you"},{"startTime":404.614,"endTime":409.357,"body":"and not only help you achieve whatever we"},{"startTime":404.614,"endTime":409.357,"body":"set out to achieve, but also help to"},{"startTime":409.357,"endTime":414.22,"body":"improve your kind of perception from what"},{"startTime":409.357,"endTime":414.22,"body":"may have been a poor first experience."},{"startTime":415.638,"endTime":416.758,"body":"So that's the first one."},{"startTime":417.159,"endTime":422.143,"body":"Second, and I, you know, it's, I'm proud"},{"startTime":417.159,"endTime":422.143,"body":"to say this, I had a cardio session"},{"startTime":422.143,"endTime":425.085,"body":"yesterday where I actually felt like I was"},{"startTime":422.143,"endTime":425.085,"body":"in shape."},{"startTime":426.086,"endTime":432.331,"body":"I was on the StairMaster or StepMill or"},{"startTime":426.086,"endTime":432.331,"body":"whatever the many names for the automatic"},{"startTime":432.331,"endTime":434.373,"body":"stairs, right, that go up."},{"startTime":436.915,"endTime":442.14,"body":"I did 25 minutes, my average heart rate"},{"startTime":436.915,"endTime":442.14,"body":"was at a 142, and that's including like"},{"startTime":442.14,"endTime":444.638,"body":"when I started, my heart rate's at..."},{"startTime":444.638,"endTime":448.218,"body":"I don't know, fucking 80 or whatever, and"},{"startTime":444.638,"endTime":448.218,"body":"it takes a bit to climb up."},{"startTime":449.379,"endTime":451.339,"body":"I felt like I could easily have kept"},{"startTime":449.379,"endTime":451.339,"body":"going."},{"startTime":451.339,"endTime":457.021,"body":"And there's been a similar challenge that"},{"startTime":451.339,"endTime":457.021,"body":"we have started using is no touching, like"},{"startTime":457.021,"endTime":458.581,"body":"no hands on it."},{"startTime":458.822,"endTime":463.943,"body":"So like you're balancing the whole time,"},{"startTime":458.822,"endTime":463.943,"body":"like you can't just put your forearms on"},{"startTime":463.943,"endTime":468.104,"body":"the thing and your head down and bury all"},{"startTime":463.943,"endTime":468.104,"body":"your body weight into your upper body on"},{"startTime":468.104,"endTime":469.384,"body":"it like people do."},{"startTime":469.625,"endTime":472.778,"body":"And I almost kept going, but I wanted"},{"startTime":469.625,"endTime":472.778,"body":"to..."},{"startTime":472.778,"endTime":475.86,"body":"We've been splitting cardio up over two"},{"startTime":472.778,"endTime":475.86,"body":"modalities and I wanted to get on the"},{"startTime":475.86,"endTime":476.66,"body":"bike."},{"startTime":477.481,"endTime":482.886,"body":"But it was the first time where it was"},{"startTime":477.481,"endTime":482.886,"body":"almost fun and I felt like I easily could"},{"startTime":482.886,"endTime":483.867,"body":"have just kept going."},{"startTime":483.867,"endTime":487.81,"body":"And I was really surprised to see, because"},{"startTime":483.867,"endTime":487.81,"body":"by the time I got off it, my heart rate"},{"startTime":487.81,"endTime":491.233,"body":"was like in the 150s, but I felt like"},{"startTime":487.81,"endTime":491.233,"body":"perfectly fine."},{"startTime":491.233,"endTime":492.614,"body":"My breathing was regulated."},{"startTime":492.614,"endTime":498.179,"body":"I was able to take these deep controlled"},{"startTime":492.614,"endTime":498.179,"body":"big breaths and I was like, holy shit,"},{"startTime":498.179,"endTime":499.36,"body":"it's happening."},{"startTime":499.36,"endTime":500.601,"body":"It's actually happening."},{"startTime":500.601,"endTime":501.654,"body":"I have these..."},{"startTime":501.654,"endTime":504.615,"body":"positive cardiovascular adaptations"},{"startTime":501.654,"endTime":504.615,"body":"happening."},{"startTime":505.035,"endTime":509.737,"body":"And then jumped on over the bike and what"},{"startTime":505.035,"endTime":509.737,"body":"I needed to do to keep my heart rate up is"},{"startTime":509.737,"endTime":514.1990000000001,"body":"I needed to push really hard to keep my"},{"startTime":509.737,"endTime":514.1990000000001,"body":"heart rate up on the bike, but I was able"},{"startTime":514.1990000000001,"endTime":518.881,"body":"to clear the metabolites and stuff, which"},{"startTime":514.1990000000001,"endTime":518.881,"body":"I remember when we first got into it, my"},{"startTime":518.881,"endTime":524.303,"body":"legs were on fire trying to get my heart"},{"startTime":518.881,"endTime":524.303,"body":"rate to the 115, and this time it was well"},{"startTime":524.303,"endTime":527.104,"body":"above 130 and I was perfectly fine."},{"startTime":527.104,"endTime":530.7850000000001,"body":"So it was just cool to feel the..."},{"startTime":531.254,"endTime":535.1669999999999,"body":"improvement there after what normally"},{"startTime":531.254,"endTime":535.1669999999999,"body":"feels like just getting your ass kicked"},{"startTime":535.1669999999999,"endTime":536.2090000000001,"body":"for so long."},{"startTime":556.378,"endTime":562.443,"body":"It's been maybe for the past two to three"},{"startTime":556.378,"endTime":562.443,"body":"weeks have removed those as I've started"},{"startTime":562.443,"endTime":569.548,"body":"getting leaner and recovery capacity has"},{"startTime":562.443,"endTime":569.548,"body":"started to dwindle there just to not put"},{"startTime":569.548,"endTime":574.152,"body":"more pressure on the leg, just to remove"},{"startTime":569.548,"endTime":574.152,"body":"load on the legs pretty much."},{"startTime":574.152,"endTime":576.253,"body":"So things are pretty much steady."},{"startTime":582.139,"endTime":583.224,"body":"extremely."},{"startTime":584.26,"endTime":584.861,"body":"Yeah."},{"startTime":613.106,"endTime":614.266,"body":"It's hard to say."},{"startTime":614.266,"endTime":618.628,"body":"I do think the cardio, like given the"},{"startTime":614.266,"endTime":618.628,"body":"amount and consistency that I have been"},{"startTime":618.628,"endTime":624.37,"body":"doing relative to what I have done over"},{"startTime":618.628,"endTime":624.37,"body":"the past like five years, even at two to"},{"startTime":624.37,"endTime":626.371,"body":"three sessions a week is in it."},{"startTime":626.491,"endTime":630.553,"body":"I mean, we're talking 300%, you know,"},{"startTime":626.491,"endTime":630.553,"body":"increases over zero."},{"startTime":631.733,"endTime":632.774,"body":"So there's that."},{"startTime":632.774,"endTime":633.934,"body":"And it's hard to say."},{"startTime":633.934,"endTime":638.836,"body":"I mean, realistically, I'm down 16 pounds,"},{"startTime":633.934,"endTime":638.836,"body":"right?"},{"startTime":638.836,"endTime":642.262,"body":"What is that from a, from a, you know,"},{"startTime":638.836,"endTime":642.262,"body":"total body mass change?"},{"startTime":642.262,"endTime":642.903,"body":"I'm not really sure."},{"startTime":642.903,"endTime":646.331,"body":"I don't think maybe like 8% or something"},{"startTime":642.903,"endTime":646.331,"body":"like that, maybe 7."},{"startTime":646.552,"endTime":647.834,"body":"It's significant."},{"startTime":649.5,"endTime":650.501,"body":"I'm not sure."},{"startTime":651.465,"endTime":652.045,"body":"No."},{"startTime":677.242,"endTime":678.405,"body":"No, it would be hard."},{"startTime":678.405,"endTime":681.892,"body":"I don't have anything connected to the"},{"startTime":678.405,"endTime":681.892,"body":"bike at the gym."},{"startTime":682.294,"endTime":685.781,"body":"Um, no, I, unless."},{"startTime":689.534,"endTime":693.478,"body":"These bikes don't have any screens."},{"startTime":694.199,"endTime":696.461,"body":"Yeah, yeah, I don't have anything."},{"startTime":701.043,"endTime":701.973,"body":"Yeah, let's do it."},{"startTime":985.758,"endTime":991.847,"body":"Cool, with that I think, I don't know, if"},{"startTime":985.758,"endTime":991.847,"body":"you gave me option, I wanna train for the"},{"startTime":991.847,"endTime":996.454,"body":"100 meter row because your training"},{"startTime":991.847,"endTime":996.454,"body":"sessions are 20 seconds at a time."},{"startTime":996.454,"endTime":997.214,"body":"Ha ha ha."},{"startTime":1023.194,"endTime":1024.914,"body":"Yeah."},{"startTime":1024.914,"endTime":1031.857,"body":"Final update from me in, man, I wish I"},{"startTime":1024.914,"endTime":1031.857,"body":"knew more or there was..."},{"startTime":1032.9969999999998,"endTime":1037.759,"body":"It's hard to say, but anyway, had an"},{"startTime":1032.9969999999998,"endTime":1037.759,"body":"insane performance on my back training"},{"startTime":1037.759,"endTime":1038.8200000000002,"body":"session today."},{"startTime":1038.8200000000002,"endTime":1045.002,"body":"Like on our first exercise, which is"},{"startTime":1038.8200000000002,"endTime":1045.002,"body":"essentially a supinated pull down, right?"},{"startTime":1045.002,"endTime":1049.524,"body":"So like mimicking a chin up, but you know,"},{"startTime":1045.002,"endTime":1049.524,"body":"with a pull down machine, I picked up like"},{"startTime":1049.524,"endTime":1052.786,"body":"four reps on my top set and on my back off"},{"startTime":1049.524,"endTime":1052.786,"body":"set."},{"startTime":1052.786,"endTime":1057.007,"body":"like pushing me way out of the rep range,"},{"startTime":1052.786,"endTime":1057.007,"body":"like way above it."},{"startTime":1058.547,"endTime":1062.828,"body":"And then we also have like a rest pause"},{"startTime":1058.547,"endTime":1062.828,"body":"set as a third set there."},{"startTime":1062.828,"endTime":1067.25,"body":"So I mean, it's a very gnarly start to a"},{"startTime":1062.828,"endTime":1067.25,"body":"training session."},{"startTime":1067.25,"endTime":1071.191,"body":"But I mean, after that, my back was"},{"startTime":1067.25,"endTime":1071.191,"body":"completely exploded and my forearms hurt"},{"startTime":1071.191,"endTime":1073.871,"body":"so bad, I couldn't open my hands for like"},{"startTime":1071.191,"endTime":1073.871,"body":"10 minutes."},{"startTime":1073.871,"endTime":1076.392,"body":"Like it'd be..."},{"startTime":1076.392,"endTime":1076.752,"body":"Yeah."},{"startTime":1076.752,"endTime":1081.733,"body":"And on the rest pause, like I'll use the"},{"startTime":1076.752,"endTime":1081.733,"body":"VersaGrips."},{"startTime":1082.246,"endTime":1082.846,"body":"Right?"},{"startTime":1082.846,"endTime":1085.088,"body":"And then I just didn't unhook them."},{"startTime":1085.088,"endTime":1090.192,"body":"So I didn't have to like, cause I mean the"},{"startTime":1085.088,"endTime":1090.192,"body":"rest Paul said you have 15 or so seconds,"},{"startTime":1090.192,"endTime":1091.453,"body":"but like your heart rates up."},{"startTime":1091.453,"endTime":1092.774,"body":"I don't want to be fucking with my hands."},{"startTime":1092.774,"endTime":1096.937,"body":"So I would just like get up and just left"},{"startTime":1092.774,"endTime":1096.937,"body":"my hands there."},{"startTime":1097.078,"endTime":1101.141,"body":"I mean, for what's probably like four"},{"startTime":1097.078,"endTime":1101.141,"body":"minutes in its entirety."},{"startTime":1101.221,"endTime":1104.204,"body":"And at the end of it, like it was so, so"},{"startTime":1101.221,"endTime":1104.204,"body":"bad."},{"startTime":1104.204,"endTime":1108.468,"body":"My forearms, like they were absolutely"},{"startTime":1104.204,"endTime":1108.468,"body":"destroyed for the rest of the workout."},{"startTime":1108.468,"endTime":1111.026,"body":"I could barely hold onto things and just"},{"startTime":1108.468,"endTime":1111.026,"body":"use my."},{"startTime":1111.026,"endTime":1113.406,"body":"VersaGrips, but it was..."},{"startTime":1113.647,"endTime":1117.388,"body":"And I just, I want to know where those"},{"startTime":1113.647,"endTime":1117.388,"body":"performance things come out of, right?"},{"startTime":1117.569,"endTime":1119.669,"body":"I think this was week 13 of my diet."},{"startTime":1119.669,"endTime":1124.672,"body":"You know, I had not a new low this"},{"startTime":1119.669,"endTime":1124.672,"body":"morning, but tied for a low at 201.3."},{"startTime":1125.892,"endTime":1130.254,"body":"There was no refeed or anything that"},{"startTime":1125.892,"endTime":1130.254,"body":"changed at all, but just had this"},{"startTime":1130.254,"endTime":1132.235,"body":"incredible performance day."},{"startTime":1132.235,"endTime":1134.676,"body":"And I'm like, I just want to know why."},{"startTime":1134.676,"endTime":1135.457,"body":"You know?"},{"startTime":1135.457,"endTime":1137.757,"body":"Like, where these things come from."},{"startTime":1144.532,"endTime":1145.158,"body":"Yep."},{"startTime":1177.03,"endTime":1179.231,"body":"Yeah, I was like double checking my notes"},{"startTime":1177.03,"endTime":1179.231,"body":"last week."},{"startTime":1179.231,"endTime":1181.973,"body":"I'm like, there's no ways that this could"},{"startTime":1179.231,"endTime":1181.973,"body":"be correct."},{"startTime":1181.973,"endTime":1186.296,"body":"I went through and I was like, yeah, cause"},{"startTime":1181.973,"endTime":1186.296,"body":"last week we made some mods and I was"},{"startTime":1186.296,"endTime":1191.18,"body":"like, yeah, I was like next week, hey, go"},{"startTime":1186.296,"endTime":1191.18,"body":"up because you smashed it."},{"startTime":1191.18,"endTime":1193.561,"body":"And I'm like, and then I went up this week"},{"startTime":1191.18,"endTime":1193.561,"body":"and still smashed it."},{"startTime":1193.561,"endTime":1195.943,"body":"So it was very, very cool to see."},{"startTime":1197.284,"endTime":1198.224,"body":"But yeah, that was it."},{"startTime":1198.224,"endTime":1200.065,"body":"I just wanted to share that it was like."},{"startTime":1200.086,"endTime":1204.533,"body":"the very, a very, very insanely good"},{"startTime":1200.086,"endTime":1204.533,"body":"training back session."},{"startTime":1204.533,"endTime":1206.516,"body":"And like even now, like I can feel it."},{"startTime":1206.516,"endTime":1212.686,"body":"My back is like smoked and never do I feel"},{"startTime":1206.516,"endTime":1212.686,"body":"that like just a few hours after training."},{"startTime":1212.686,"endTime":1214.008,"body":"Yeah."},{"startTime":1224.038,"endTime":1229.363,"body":"So that supinated pull down and then we"},{"startTime":1224.038,"endTime":1229.363,"body":"went over and we had been doing a barbell"},{"startTime":1229.363,"endTime":1234.407,"body":"row, but one of Jackson's brachialises are"},{"startTime":1229.363,"endTime":1234.407,"body":"a little bit like really spicy."},{"startTime":1234.407,"endTime":1239.071,"body":"So we have been moving something that's"},{"startTime":1234.407,"endTime":1239.071,"body":"not as grip intensive there."},{"startTime":1239.071,"endTime":1245.656,"body":"And we set up a low to high chest"},{"startTime":1239.071,"endTime":1245.656,"body":"supported cable row with D handles."},{"startTime":1245.756,"endTime":1247.097,"body":"So we had to use it."},{"startTime":1247.638,"endTime":1248.719,"body":"Elbows slightly out."},{"startTime":1248.719,"endTime":1252.254,"body":"You're rowing like, you know, like the"},{"startTime":1248.719,"endTime":1252.254,"body":"cables not at the floor."},{"startTime":1252.254,"endTime":1256.316,"body":"closer to the floor and your chest"},{"startTime":1252.254,"endTime":1256.316,"body":"supported rowing up."},{"startTime":1256.337,"endTime":1264.043,"body":"And it's like your lower traps, you can"},{"startTime":1256.337,"endTime":1264.043,"body":"stretch them out and then squeak."},{"startTime":1264.043,"endTime":1267.566,"body":"I mean, it's such a good mid-back"},{"startTime":1264.043,"endTime":1267.566,"body":"stimulus."},{"startTime":1267.726,"endTime":1268.967,"body":"So we put that one in."},{"startTime":1269.728,"endTime":1274.792,"body":"And then the pulldown, one of the"},{"startTime":1269.728,"endTime":1274.792,"body":"pulldowns here has a double pulley at the"},{"startTime":1274.792,"endTime":1277.694,"body":"top and the prime hooks as an attachment."},{"startTime":1277.694,"endTime":1282.077,"body":"So you can set up the rear delt kind of"},{"startTime":1277.694,"endTime":1282.077,"body":"focused pull."},{"startTime":1282.322,"endTime":1284.123,"body":"Yeah."},{"startTime":1284.403,"endTime":1285.484,"body":"So we did that."},{"startTime":1286.625,"endTime":1288.466,"body":"What else did we have then?"},{"startTime":1288.567,"endTime":1299.896,"body":"Then we had a unilateral seated cable row"},{"startTime":1288.567,"endTime":1299.896,"body":"that bent over rear delt like flies raises"},{"startTime":1299.896,"endTime":1301.497,"body":"sort of thing, dumbbells."},{"startTime":1301.497,"endTime":1305.44,"body":"But we perform those as like, you know,"},{"startTime":1301.497,"endTime":1305.44,"body":"honest reps."},{"startTime":1305.44,"endTime":1311.862,"body":"You take like your good honest reps and"},{"startTime":1305.44,"endTime":1311.862,"body":"then on your own fully into partials."},{"startTime":1311.862,"endTime":1313.743,"body":"to where you can barely move them."},{"startTime":1313.743,"endTime":1318.287,"body":"And then like, you know, Jackson will come"},{"startTime":1313.743,"endTime":1318.287,"body":"in and help me get full reps again, and"},{"startTime":1318.287,"endTime":1319.288,"body":"then into partial."},{"startTime":1319.288,"endTime":1324.632,"body":"So I mean, I get like maybe seven, eight"},{"startTime":1319.288,"endTime":1324.632,"body":"good reps on my own, but like by the time"},{"startTime":1324.632,"endTime":1327.514,"body":"it's over, it's probably like 30 efforts."},{"startTime":1327.514,"endTime":1331.297,"body":"And I mean, that just smokes everything,"},{"startTime":1327.514,"endTime":1331.297,"body":"upper back, you know, rear delts, like"},{"startTime":1331.297,"endTime":1332.198,"body":"everything."},{"startTime":1333.379,"endTime":1335.721,"body":"And then we did, what else was there?"},{"startTime":1335.721,"endTime":1339.244,"body":"There was some hyper extensions, like mid"},{"startTime":1335.721,"endTime":1339.244,"body":"back focused, which are just gnarly."},{"startTime":1339.244,"endTime":1341.685,"body":"Haven't done those in quite a long time."},{"startTime":1342.062,"endTime":1343.443,"body":"before this training block."},{"startTime":1343.443,"endTime":1350.789,"body":"And then a new one we did was a prone"},{"startTime":1343.443,"endTime":1350.789,"body":"incline dumbbell shrug."},{"startTime":1351.69,"endTime":1352.59,"body":"So we have..."},{"startTime":1355.113,"endTime":1355.773,"body":"Okay."},{"startTime":1355.773,"endTime":1356.293,"body":"I..."},{"startTime":1360.161,"endTime":1360.784,"body":"Mm-hmm."},{"startTime":1364.25,"endTime":1365.01,"body":"Okay."},{"startTime":1365.09,"endTime":1370.455,"body":"We were just like still standing, but"},{"startTime":1365.09,"endTime":1370.455,"body":"like, you know, leaned over a little bit"},{"startTime":1370.696,"endTime":1372.097,"body":"and it was like more like a..."},{"startTime":1373.198,"endTime":1373.459,"body":"Yeah."},{"startTime":1373.459,"endTime":1376.621,"body":"And like a little bit more upper back"},{"startTime":1373.459,"endTime":1376.621,"body":"focus as well."},{"startTime":1377.342,"endTime":1378.303,"body":"And that was really good."},{"startTime":1378.303,"endTime":1383.909,"body":"We could really dramatically reduce load"},{"startTime":1378.303,"endTime":1383.909,"body":"needed and the stimulus was quite good"},{"startTime":1383.909,"endTime":1384.169,"body":"there."},{"startTime":1384.169,"endTime":1388.433,"body":"So that was a new one that I was quite a"},{"startTime":1384.169,"endTime":1388.433,"body":"fan of, which was pretty cool."},{"startTime":1392.542,"endTime":1396.91,"body":"back rear delts, like a little bit of the"},{"startTime":1392.542,"endTime":1396.91,"body":"hyper extensions, which are like, you"},{"startTime":1396.91,"endTime":1397.531,"body":"know, mid back."},{"startTime":1397.531,"endTime":1400.376,"body":"And then we did have abs."},{"startTime":1400.376,"endTime":1401.437,"body":"And that's like one of the"},{"startTime":1404.21,"endTime":1407.08,"body":"Yeah, that one pull session does not have"},{"startTime":1404.21,"endTime":1407.08,"body":"biceps on it."},{"startTime":1411.462,"endTime":1412.403,"body":"Let's do it."},{"startTime":1413.528,"endTime":1417.217,"body":"Do you want to introduce the study that"},{"startTime":1413.528,"endTime":1417.217,"body":"we're going to cover?"},{"startTime":1652.178,"endTime":1653.138,"body":"Wonderful, let's do it."},{"startTime":1653.138,"endTime":1655.98,"body":"Yeah, I think, I'm glad you said that."},{"startTime":1655.98,"endTime":1661.504,"body":"It's going to expand some of our thoughts"},{"startTime":1655.98,"endTime":1661.504,"body":"on it, our anecdote."},{"startTime":1661.504,"endTime":1667.087,"body":"And I think once we get through the"},{"startTime":1661.504,"endTime":1667.087,"body":"earlier parts of the study, I think it"},{"startTime":1667.087,"endTime":1670.969,"body":"will become quite evident as to why I"},{"startTime":1667.087,"endTime":1670.969,"body":"think that's important."},{"startTime":2017.766,"endTime":2022.048,"body":"What I think is my initial thoughts are as"},{"startTime":2017.766,"endTime":2022.048,"body":"I was, this was my first time actually"},{"startTime":2022.048,"endTime":2023.309,"body":"like digging into this study."},{"startTime":2023.309,"endTime":2027.352,"body":"I'm sure I've heard of Eric Helms"},{"startTime":2023.309,"endTime":2027.352,"body":"mentioning it on podcasts and stuff"},{"startTime":2027.352,"endTime":2028.172,"body":"before."},{"startTime":2028.393,"endTime":2032.035,"body":"And immediately, if I'm being honest with"},{"startTime":2028.393,"endTime":2032.035,"body":"everyone, as I'm reading some of this,"},{"startTime":2032.035,"endTime":2039.64,"body":"like my bias meter is, let's call it my"},{"startTime":2032.035,"endTime":2039.64,"body":"bias spidey sense, is like tingling in the"},{"startTime":2039.64,"endTime":2041.101,"body":"negative way, right?"},{"startTime":2041.101,"endTime":2041.961,"body":"And I'm like..."},{"startTime":2042.442,"endTime":2044.543,"body":"I don't know if I really believe this,"},{"startTime":2042.442,"endTime":2044.543,"body":"right?"},{"startTime":2044.543,"endTime":2048.647,"body":"And I'm like digging in and I'm kind of"},{"startTime":2044.543,"endTime":2048.647,"body":"looking to poke holes in it to confirm my"},{"startTime":2048.647,"endTime":2051.188,"body":"own bias, being completely transparent."},{"startTime":2051.529,"endTime":2055.732,"body":"And this is one of the reasons why you"},{"startTime":2051.529,"endTime":2055.732,"body":"really have, you can't just read an"},{"startTime":2055.732,"endTime":2056.873,"body":"abstract of a study."},{"startTime":2056.873,"endTime":2059.175,"body":"You have to look at things."},{"startTime":2059.275,"endTime":2063.9390000000003,"body":"And then as I'm coming into it and I'm"},{"startTime":2059.275,"endTime":2063.9390000000003,"body":"like, okay, well, what exercises and stuff"},{"startTime":2063.9390000000003,"endTime":2064.399,"body":"did they do?"},{"startTime":2064.399,"endTime":2069.483,"body":"I'm like, oh, the constant exercise group"},{"startTime":2064.399,"endTime":2069.483,"body":"only squatted."},{"startTime":2069.483,"endTime":2072.166,"body":"Like that's the only thing they did."},{"startTime":2072.166,"endTime":2078.391,"body":"And then the groups that varied exercises,"},{"startTime":2072.166,"endTime":2078.391,"body":"squatted, we have deadlifts, leg press,"},{"startTime":2078.391,"endTime":2079.731,"body":"and lunges."},{"startTime":2079.772,"endTime":2084.576,"body":"Those, those groups had the more like,"},{"startTime":2079.772,"endTime":2084.576,"body":"let's call it a complete hypertrophy"},{"startTime":2084.576,"endTime":2090.48,"body":"response where the VMO is getting a better"},{"startTime":2084.576,"endTime":2090.48,"body":"hypertrophic response, largely."},{"startTime":2090.48,"endTime":2093.763,"body":"I'm going to make an assumption here"},{"startTime":2090.48,"endTime":2093.763,"body":"because of the lunge, because of the"},{"startTime":2093.763,"endTime":2096.945,"body":"position that the back leg is in, you"},{"startTime":2093.763,"endTime":2096.945,"body":"know, in the lunge."},{"startTime":2097.626,"endTime":2101.629,"body":"Also with the lunge, you get that"},{"startTime":2097.626,"endTime":2101.629,"body":"stability of the front leg, which is going"},{"startTime":2101.629,"endTime":2102.094,"body":"to..."},{"startTime":2102.094,"endTime":2106.034,"body":"likely add some additional stimulus to the"},{"startTime":2102.094,"endTime":2106.034,"body":"VMO."},{"startTime":2106.295,"endTime":2113.617,"body":"And it becomes kind of obvious to me, but"},{"startTime":2106.295,"endTime":2113.617,"body":"if you do not have like this innate"},{"startTime":2113.617,"endTime":2118.078,"body":"experience with years of resistance"},{"startTime":2113.617,"endTime":2118.078,"body":"training, I mean, not even years, but just"},{"startTime":2118.078,"endTime":2122.259,"body":"an intimate experience and understanding"},{"startTime":2118.078,"endTime":2122.259,"body":"of these things, it might not be obvious"},{"startTime":2122.259,"endTime":2123.559,"body":"to you, you know?"},{"startTime":2123.719,"endTime":2128.18,"body":"And that I thought was quite interesting"},{"startTime":2123.719,"endTime":2128.18,"body":"to me."},{"startTime":2128.621,"endTime":2131.461,"body":"My other thought about this one is..."},{"startTime":2132.186,"endTime":2138.09,"body":"especially in studies like verbiage used"},{"startTime":2132.186,"endTime":2138.09,"body":"in terminology is like very, very"},{"startTime":2138.09,"endTime":2139.071,"body":"important."},{"startTime":2139.632,"endTime":2139.812,"body":"Right."},{"startTime":2139.812,"endTime":2142.314,"body":"And in this one, they didn't use"},{"startTime":2139.812,"endTime":2142.314,"body":"resistance training."},{"startTime":2142.314,"endTime":2145.136,"body":"They use physically active individuals."},{"startTime":2145.577,"endTime":2149.88,"body":"And then when you dig into the selection"},{"startTime":2145.577,"endTime":2149.88,"body":"criteria, I pulled this point out."},{"startTime":2149.94,"endTime":2155.505,"body":"They were selected based upon the criteria"},{"startTime":2149.94,"endTime":2155.505,"body":"that they had not engaged in any form of"},{"startTime":2155.505,"endTime":2160.569,"body":"regular strength training for at least six"},{"startTime":2155.505,"endTime":2160.569,"body":"months before the study."},{"startTime":2160.569,"endTime":2161.309,"body":"You know,"},{"startTime":2161.494,"endTime":2165.179,"body":"Commenced and then they were asked to"},{"startTime":2161.494,"endTime":2165.179,"body":"refrain from any additional physical"},{"startTime":2165.179,"endTime":2169.245,"body":"training during the experimental pyramid"},{"startTime":2165.179,"endTime":2169.245,"body":"period and if I remember correctly They"},{"startTime":2169.245,"endTime":2172.569,"body":"had two training sessions per week correct"},{"startTime":2184.714,"endTime":2190.899,"body":"pretty much like neurological efficiency"},{"startTime":2184.714,"endTime":2190.899,"body":"at producing force and specificity in like"},{"startTime":2190.899,"endTime":2192.46,"body":"movement execution."},{"startTime":2192.581,"endTime":2199.627,"body":"And the thing that I thought was very,"},{"startTime":2192.581,"endTime":2199.627,"body":"very interesting is at the very end of the"},{"startTime":2199.627,"endTime":2200.347,"body":"study, right?"},{"startTime":2200.347,"endTime":2205.552,"body":"It's in the discussion at the very, very"},{"startTime":2200.347,"endTime":2205.552,"body":"end of it, the authors point all of this"},{"startTime":2205.552,"endTime":2205.772,"body":"out."},{"startTime":2205.772,"endTime":2207.233,"body":"So all of my like..."},{"startTime":2208.226,"endTime":2210.988,"body":"not necessarily fears, but like my beef"},{"startTime":2208.226,"endTime":2210.988,"body":"with the study, right?"},{"startTime":2210.988,"endTime":2211.868,"body":"I'm like, what about this?"},{"startTime":2211.868,"endTime":2212.469,"body":"What about this?"},{"startTime":2212.469,"endTime":2212.949,"body":"What about this?"},{"startTime":2212.949,"endTime":2215.311,"body":"I'm like kind of really defensive reading"},{"startTime":2212.949,"endTime":2215.311,"body":"through it."},{"startTime":2215.311,"endTime":2221.235,"body":"In the last like three or four paragraphs"},{"startTime":2215.311,"endTime":2221.235,"body":"of the entire study, they cover everything"},{"startTime":2221.235,"endTime":2226.619,"body":"and it's like very, very well summed up"},{"startTime":2221.235,"endTime":2226.619,"body":"and it talks about like, hey, with like"},{"startTime":2226.619,"endTime":2232.503,"body":"increased, you know, exercises with the"},{"startTime":2226.619,"endTime":2232.503,"body":"increased degrees of freedom and then not"},{"startTime":2232.503,"endTime":2236.425,"body":"having like the history of"},{"startTime":2236.51,"endTime":2240.373,"body":"performing these exercises to reach like,"},{"startTime":2236.51,"endTime":2240.373,"body":"you know, neurological proficiency at"},{"startTime":2240.373,"endTime":2245.597,"body":"producing force and these sorts of things"},{"startTime":2240.373,"endTime":2245.597,"body":"like they cover it all So I did that I was"},{"startTime":2245.597,"endTime":2251.542,"body":"honestly quite impressed with that wrap up"},{"startTime":2245.597,"endTime":2251.542,"body":"from them there But I think it's hard to"},{"startTime":2251.542,"endTime":2256.607,"body":"extrapolate, you know From my standpoint,"},{"startTime":2251.542,"endTime":2256.607,"body":"right?"},{"startTime":2256.607,"endTime":2262.111,"body":"I'm sure other people may feel differently"},{"startTime":2256.607,"endTime":2262.111,"body":"Like like I'm not going to take some"},{"startTime":2262.111,"endTime":2264.626,"body":"information like this and apply it to"},{"startTime":2262.111,"endTime":2264.626,"body":"someone like"},{"startTime":2264.626,"endTime":2269.471,"body":"you know yourself, Brian, who's been"},{"startTime":2264.626,"endTime":2269.471,"body":"training for like 25 years and has a lot"},{"startTime":2269.471,"endTime":2272.874,"body":"of these, you know, efficiencies and stuff"},{"startTime":2269.471,"endTime":2272.874,"body":"in place."},{"startTime":2273.135,"endTime":2279.682,"body":"Because I think the context of the"},{"startTime":2273.135,"endTime":2279.682,"body":"population is important."},{"startTime":2279.682,"endTime":2285.548,"body":"And then I don't think it's just extremely"},{"startTime":2279.682,"endTime":2285.548,"body":"applicable across like into a very highly"},{"startTime":2285.548,"endTime":2287.549,"body":"resistance trained population."},{"startTime":2415.974,"endTime":2421.536,"body":"I think ultimately that is the pie in the"},{"startTime":2415.974,"endTime":2421.536,"body":"sky kind of design because that's the most"},{"startTime":2421.957,"endTime":2426.838,"body":"accurate, real world representation of"},{"startTime":2421.957,"endTime":2426.838,"body":"what people will do."},{"startTime":2427.359,"endTime":2431.12,"body":"Using that same example, like, okay, we"},{"startTime":2427.359,"endTime":2431.12,"body":"have a squat, we have a deadlift, we have"},{"startTime":2431.12,"endTime":2436.603,"body":"a leg press and we have a lunge, but what"},{"startTime":2431.12,"endTime":2436.603,"body":"it might be is like, okay, that's like"},{"startTime":2436.603,"endTime":2438.903,"body":"week one of a program or something like"},{"startTime":2436.603,"endTime":2438.903,"body":"that."},{"startTime":2438.903,"endTime":2442.985,"body":"Let's say we have a program that repeats"},{"startTime":2438.903,"endTime":2442.985,"body":"every three weeks or something and then"},{"startTime":2442.985,"endTime":2444.126,"body":"week two is like..."},{"startTime":2444.126,"endTime":2450.227,"body":"you know, Bulgarian split squat, leg"},{"startTime":2444.126,"endTime":2450.227,"body":"extension, Smith machine squat, and you"},{"startTime":2450.227,"endTime":2451.588,"body":"know, something else, right?"},{"startTime":2451.588,"endTime":2453.488,"body":"Some other fourth exercise."},{"startTime":2453.648,"endTime":2460.95,"body":"And I think like that is a more real world"},{"startTime":2453.648,"endTime":2460.95,"body":"application of something like this."},{"startTime":2461.811,"endTime":2467.512,"body":"However, the hard thing is it's in the,"},{"startTime":2461.811,"endTime":2467.512,"body":"the devil is in the details in its design,"},{"startTime":2467.512,"endTime":2467.752,"body":"right?"},{"startTime":2467.752,"endTime":2472.293,"body":"Because your average person or let's say"},{"startTime":2467.752,"endTime":2472.293,"body":"your average coach, even me, you took me."},{"startTime":2472.522,"endTime":2475.424,"body":"Four years ago, right, and had me design a"},{"startTime":2472.522,"endTime":2475.424,"body":"program."},{"startTime":2475.424,"endTime":2479.828,"body":"And at this point, I had been training for"},{"startTime":2475.424,"endTime":2479.828,"body":"literally like 15 years, right?"},{"startTime":2479.828,"endTime":2481.849,"body":"Five days per week in the gym sort of"},{"startTime":2479.828,"endTime":2481.849,"body":"thing."},{"startTime":2481.849,"endTime":2486.693,"body":"But my program design skills were nothing"},{"startTime":2481.849,"endTime":2486.693,"body":"special."},{"startTime":2486.693,"endTime":2490.837,"body":"What I could do four years ago, literally"},{"startTime":2486.693,"endTime":2490.837,"body":"wouldn't be able to smell the farts of"},{"startTime":2490.837,"endTime":2492.798,"body":"what I could design today."},{"startTime":2493.599,"endTime":2496.521,"body":"I think that's the beauty."},{"startTime":2496.521,"endTime":2499.904,"body":"Someone like you who has such an extensive"},{"startTime":2496.521,"endTime":2499.904,"body":"knowledge or a cast or something like"},{"startTime":2499.904,"endTime":2501.945,"body":"that, they could demolish."},{"startTime":2501.978,"endTime":2507.002,"body":"someone's, you know, average training"},{"startTime":2501.978,"endTime":2507.002,"body":"program built because of like an acute and"},{"startTime":2507.002,"endTime":2512.547,"body":"intimate knowledge of the inter workings"},{"startTime":2507.002,"endTime":2512.547,"body":"of lengthened overload, mid range"},{"startTime":2512.547,"endTime":2518.292,"body":"overload, and the beauty of marrying these"},{"startTime":2512.547,"endTime":2518.292,"body":"sorts of things together in a very, very"},{"startTime":2518.292,"endTime":2519.313,"body":"well designed program."},{"startTime":2519.313,"endTime":2523.997,"body":"So I think that's the hard thing is that"},{"startTime":2519.313,"endTime":2523.997,"body":"is where the devil in the details really"},{"startTime":2523.997,"endTime":2525.137,"body":"does come in."},{"startTime":2706.982,"endTime":2708.903,"body":"Yeah, really, really well said."},{"startTime":2709.143,"endTime":2715.368,"body":"One thing that I will add from my anecdote"},{"startTime":2709.143,"endTime":2715.368,"body":"on the back end of that is the challenging"},{"startTime":2715.368,"endTime":2719.811,"body":"part of these conversations with"},{"startTime":2715.368,"endTime":2719.811,"body":"resistance training and hypertrophy and"},{"startTime":2719.811,"endTime":2724.875,"body":"stuff is, hypertrophy in progress doesn't"},{"startTime":2719.811,"endTime":2724.875,"body":"exist in a vacuum."},{"startTime":2724.875,"endTime":2726.616,"body":"It would be lovely if it did."},{"startTime":2726.616,"endTime":2732.16,"body":"I think that's another massive, let's call"},{"startTime":2726.616,"endTime":2732.16,"body":"it limitations of some of the studies and"},{"startTime":2732.16,"endTime":2733.941,"body":"stuff is like you could have this."},{"startTime":2734.194,"endTime":2738.481,"body":"If I remember correctly, there were 70"},{"startTime":2734.194,"endTime":2738.481,"body":"people in the study, 21 dropped out from"},{"startTime":2738.481,"endTime":2741.265,"body":"time commitment issues so they finished"},{"startTime":2738.481,"endTime":2741.265,"body":"with like 49."},{"startTime":2742.934,"endTime":2747.716,"body":"It's not a super small sample size, but we"},{"startTime":2742.934,"endTime":2747.716,"body":"have no idea what this nutrition looked"},{"startTime":2747.716,"endTime":2747.936,"body":"like."},{"startTime":2747.936,"endTime":2750.478,"body":"Half these people could have been in the"},{"startTime":2747.936,"endTime":2750.478,"body":"deficit, right?"},{"startTime":2750.478,"endTime":2754.66,"body":"The other half could have just been auto"},{"startTime":2750.478,"endTime":2754.66,"body":"regulatory, which is probably very typical"},{"startTime":2754.66,"endTime":2758.182,"body":"of a college student and some could have"},{"startTime":2754.66,"endTime":2758.182,"body":"been bulking."},{"startTime":2758.182,"endTime":2759.642,"body":"We just don't know."},{"startTime":2761.764,"endTime":2768.147,"body":"I would say where the diagnostics and how"},{"startTime":2761.764,"endTime":2768.147,"body":"consistent, let's call it that, you want"},{"startTime":2768.147,"endTime":2768.927,"body":"to be."},{"startTime":2769.508,"endTime":2773.089,"body":"If you have other parts of your life"},{"startTime":2769.508,"endTime":2773.089,"body":"really, really dialed in..."},{"startTime":2773.518,"endTime":2777.201,"body":"I think, like, let's say you're on a meal"},{"startTime":2773.518,"endTime":2777.201,"body":"plan, you're eating the same thing like"},{"startTime":2777.201,"endTime":2779.823,"body":"day in and day out, that part is covered."},{"startTime":2779.823,"endTime":2782.265,"body":"You sleep eight hours per night, that is"},{"startTime":2779.823,"endTime":2782.265,"body":"covered."},{"startTime":2782.265,"endTime":2785.147,"body":"There's no alcohol on the weekends, like"},{"startTime":2782.265,"endTime":2785.147,"body":"that is covered."},{"startTime":2785.488,"endTime":2789.652,"body":"Because other parts that go into the"},{"startTime":2785.488,"endTime":2789.652,"body":"equation of hypertrophy, increasing, you"},{"startTime":2789.652,"endTime":2794.155,"body":"know, training performance and those sorts"},{"startTime":2789.652,"endTime":2794.155,"body":"of things are so dialed, I think it lends"},{"startTime":2794.155,"endTime":2799.58,"body":"itself more to having a little bit more"},{"startTime":2794.155,"endTime":2799.58,"body":"flexibility on the, you know, exercise"},{"startTime":2799.58,"endTime":2801.581,"body":"selection and those sorts of things."},{"startTime":2801.746,"endTime":2806.327,"body":"If you are someone where the other"},{"startTime":2801.746,"endTime":2806.327,"body":"impacting factors of the hypertrophy"},{"startTime":2806.327,"endTime":2811.148,"body":"outcome aren't as dialed and are more"},{"startTime":2806.327,"endTime":2811.148,"body":"auto-regulatory and flexible, you may not"},{"startTime":2811.148,"endTime":2815.909,"body":"want to multiply one set of flexible"},{"startTime":2811.148,"endTime":2815.909,"body":"against another set of flexible because"},{"startTime":2815.909,"endTime":2823.271,"body":"your results are, the likelihood is less"},{"startTime":2815.909,"endTime":2823.271,"body":"likely because other parts of your life"},{"startTime":2823.271,"endTime":2826.732,"body":"are more, more variable."},{"startTime":2827.152,"endTime":2830.593,"body":"And the third part, right, that's gonna"},{"startTime":2827.152,"endTime":2830.593,"body":"come up because the,"},{"startTime":2832.858,"endTime":2835.14,"body":"the, what the hell is it called?"},{"startTime":2835.14,"endTime":2839.823,"body":"The devil's advocate that I see people"},{"startTime":2835.14,"endTime":2839.823,"body":"saying, right, is one that always comes"},{"startTime":2839.823,"endTime":2839.904,"body":"up."},{"startTime":2839.904,"endTime":2844.667,"body":"It's like, well, Sebum varies his"},{"startTime":2839.904,"endTime":2844.667,"body":"exercises in those sorts of things, which,"},{"startTime":2844.948,"endTime":2847.67,"body":"you know, I watch some of his training"},{"startTime":2844.948,"endTime":2847.67,"body":"vlogs."},{"startTime":2847.67,"endTime":2850.593,"body":"He does, he's like, oh, we're gonna do"},{"startTime":2847.67,"endTime":2850.593,"body":"this today, we're gonna do this today, you"},{"startTime":2850.593,"endTime":2853.675,"body":"know, I'm six weeks out, I'm gonna do this"},{"startTime":2850.593,"endTime":2853.675,"body":"today."},{"startTime":2853.935,"endTime":2856.577,"body":"That is true, he varies his exercises."},{"startTime":2856.638,"endTime":2860.581,"body":"Another massive component that is often"},{"startTime":2856.638,"endTime":2860.581,"body":"not talked about is as you are going"},{"startTime":2860.581,"endTime":2861.381,"body":"into..."},{"startTime":2861.738,"endTime":2864.46,"body":"Pretty much the biggest competition of"},{"startTime":2861.738,"endTime":2864.46,"body":"your life, right?"},{"startTime":2864.46,"endTime":2865.16,"body":"What do you do?"},{"startTime":2865.16,"endTime":2867.162,"body":"You are turning the drugs up."},{"startTime":2867.162,"endTime":2869.184,"body":"That's generally what happens there."},{"startTime":2869.184,"endTime":2873.587,"body":"That is very, very conducive for progress"},{"startTime":2869.184,"endTime":2873.587,"body":"in it of itself."},{"startTime":2873.587,"endTime":2876.89,"body":"So like I said, hypertrophy doesn't exist"},{"startTime":2873.587,"endTime":2876.89,"body":"in a vacuum."},{"startTime":2876.89,"endTime":2882.054,"body":"There's all these other facets that will,"},{"startTime":2876.89,"endTime":2882.054,"body":"you know, positively or negatively impact"},{"startTime":2882.054,"endTime":2884.095,"body":"the quality of those results."},{"startTime":2884.236,"endTime":2890.02,"body":"The more firm you are in some of those"},{"startTime":2884.236,"endTime":2890.02,"body":"other aspects lends itself to more"},{"startTime":2890.221,"endTime":2891.238,"body":"variation."},{"startTime":2891.238,"endTime":2894.443,"body":"or flexibility with the hypertrophy"},{"startTime":2891.238,"endTime":2894.443,"body":"exercise selection."},{"startTime":2894.443,"endTime":2899.552,"body":"And then also conversely, the less"},{"startTime":2894.443,"endTime":2899.552,"body":"structured or more variable you are and"},{"startTime":2899.552,"endTime":2903.999,"body":"the other lifestyle parts probably lends"},{"startTime":2899.552,"endTime":2903.999,"body":"itself to be a little bit more rigid with"},{"startTime":2903.999,"endTime":2905.581,"body":"your diagnostics."},{"startTime":3106.138,"endTime":3107.158,"body":"Yeah."},{"startTime":3107.199,"endTime":3111.722,"body":"The one thing that you said much earlier"},{"startTime":3107.199,"endTime":3111.722,"body":"in the episode, Brian, that I thought was"},{"startTime":3112.043,"endTime":3118.628,"body":"worth kind of bringing up again, we've"},{"startTime":3112.043,"endTime":3118.628,"body":"used the terminology of throwing darts at"},{"startTime":3118.628,"endTime":3123.813,"body":"a dartboard a multiple times, but it's not"},{"startTime":3118.628,"endTime":3123.813,"body":"like, let's say you have six, nine darts"},{"startTime":3123.813,"endTime":3124.714,"body":"in your hand."},{"startTime":3124.714,"endTime":3128.237,"body":"It's not just nine random darts that will"},{"startTime":3124.714,"endTime":3128.237,"body":"go at any area."},{"startTime":3128.237,"endTime":3129.397,"body":"You're going to have like..."},{"startTime":3129.594,"endTime":3132.775,"body":"three red darts and you can throw one of"},{"startTime":3129.594,"endTime":3132.775,"body":"the three red darts."},{"startTime":3132.775,"endTime":3136.016,"body":"You have three green darts that you can"},{"startTime":3132.775,"endTime":3136.016,"body":"throw one of the three green darts and you"},{"startTime":3136.016,"endTime":3137.517,"body":"have like three blue darts."},{"startTime":3137.517,"endTime":3141.899,"body":"And when you were quickly glossing through"},{"startTime":3137.517,"endTime":3141.899,"body":"like, you quickly built an example on the"},{"startTime":3141.899,"endTime":3150.082,"body":"fly of like, you know, week one, I do"},{"startTime":3141.899,"endTime":3150.082,"body":"pendulum squat, leg extension and split"},{"startTime":3150.082,"endTime":3151.122,"body":"squat, right?"},{"startTime":3151.183,"endTime":3153.924,"body":"And then when you said week two, it was"},{"startTime":3151.183,"endTime":3153.924,"body":"like, it wasn't a split squat."},{"startTime":3153.924,"endTime":3155.104,"body":"It was a walking lunge."},{"startTime":3155.104,"endTime":3156.605,"body":"It wasn't the pendulum squat."},{"startTime":3156.605,"endTime":3158.365,"body":"It was a Smith machine squat."},{"startTime":3158.442,"endTime":3160.743,"body":"And I don't remember what you said for the"},{"startTime":3158.442,"endTime":3160.743,"body":"other one."},{"startTime":3161.163,"endTime":3162.684,"body":"Okay, you kept leg extension."},{"startTime":3162.684,"endTime":3168.247,"body":"But if hopefully, you know, some of the"},{"startTime":3162.684,"endTime":3168.247,"body":"listeners are picking up on, we have a"},{"startTime":3168.347,"endTime":3169.708,"body":"short overload exercise."},{"startTime":3169.708,"endTime":3173.029,"body":"We have a bilateral lengthened biased"},{"startTime":3169.708,"endTime":3173.029,"body":"exercise."},{"startTime":3173.029,"endTime":3178.312,"body":"And then we have a unilateral exercise"},{"startTime":3173.029,"endTime":3178.312,"body":"that it's going to be equally like quad to"},{"startTime":3178.312,"endTime":3180.173,"body":"hip dominant sort of thing."},{"startTime":3180.173,"endTime":3184.796,"body":"So it's not like Brian brought that up,"},{"startTime":3180.173,"endTime":3184.796,"body":"but he was still working within a"},{"startTime":3184.796,"endTime":3187.357,"body":"framework to build those examples."},{"startTime":3187.357,"endTime":3188.277,"body":"It wasn't..."},{"startTime":3188.382,"endTime":3192.564,"body":"hey, I'm gonna do leg press and then"},{"startTime":3188.382,"endTime":3192.564,"body":"pendulum squat and then Smith machine"},{"startTime":3192.564,"endTime":3193.265,"body":"squat, right?"},{"startTime":3193.265,"endTime":3197.868,"body":"Because they're pretty much all kind of"},{"startTime":3193.265,"endTime":3197.868,"body":"the same fucking thing, you know, with"},{"startTime":3197.868,"endTime":3199.068,"body":"varying degrees."},{"startTime":3199.068,"endTime":3201.77,"body":"And I think that's really, really"},{"startTime":3199.068,"endTime":3201.77,"body":"important to point out."},{"startTime":3201.77,"endTime":3204.752,"body":"It's like the randomness isn't entirely"},{"startTime":3201.77,"endTime":3204.752,"body":"random."},{"startTime":3204.752,"endTime":3210.996,"body":"It's like, you know, randomness in"},{"startTime":3204.752,"endTime":3210.996,"body":"selection within a rigid framework of"},{"startTime":3210.996,"endTime":3213.897,"body":"understanding movement patterns and those"},{"startTime":3210.996,"endTime":3213.897,"body":"sorts of things."},{"startTime":3267.878,"endTime":3275.003,"body":"In a perfect world, like we are cut and"},{"startTime":3267.878,"endTime":3275.003,"body":"dry, repeat everything the same week, like"},{"startTime":3275.003,"endTime":3276.164,"body":"in a perfect world, right?"},{"startTime":3276.164,"endTime":3283.029,"body":"Unless we have an injury or something like"},{"startTime":3276.164,"endTime":3283.029,"body":"that, we are pretty much repeating"},{"startTime":3283.029,"endTime":3283.969,"body":"everything."},{"startTime":3284.31,"endTime":3289.414,"body":"Or there's been certain times like one of"},{"startTime":3284.31,"endTime":3289.414,"body":"the days had a dumbbell, like just a"},{"startTime":3289.414,"endTime":3290.995,"body":"dumbbell shrug, right?"},{"startTime":3290.995,"endTime":3294.717,"body":"And Jackson's like, I've maxed out the"},{"startTime":3290.995,"endTime":3294.717,"body":"dumbbells that we can do."},{"startTime":3295.394,"endTime":3298.995,"body":"Like we need something and that's where we"},{"startTime":3295.394,"endTime":3298.995,"body":"came up with the kind of chest supported"},{"startTime":3298.995,"endTime":3303.497,"body":"variety today to kind of change the vector"},{"startTime":3298.995,"endTime":3303.497,"body":"angle a little bit there."},{"startTime":3304.237,"endTime":3307.538,"body":"But if we can, we're repeating like week"},{"startTime":3304.237,"endTime":3307.538,"body":"over week."},{"startTime":3307.559,"endTime":3315.782,"body":"And just for me, it's now I've lost enough"},{"startTime":3307.559,"endTime":3315.782,"body":"body weight and my body fat percentage is"},{"startTime":3315.782,"endTime":3320.304,"body":"getting low enough where I'm like, some"},{"startTime":3315.782,"endTime":3320.304,"body":"things like pulling maybe some things in"},{"startTime":3320.304,"endTime":3322.625,"body":"legs, I can still set some PRs on."},{"startTime":3322.625,"endTime":3324.67,"body":"But a lot of my many..."},{"startTime":3324.67,"endTime":3329.333,"body":"like bicep stuff, tricep stuff, it's"},{"startTime":3324.67,"endTime":3329.333,"body":"trying to hold on and match performances"},{"startTime":3329.333,"endTime":3330.715,"body":"with pressing things."},{"startTime":3330.715,"endTime":3331.936,"body":"I'm seeing some regression."},{"startTime":3331.936,"endTime":3335.218,"body":"Some days are better than others, but I'm"},{"startTime":3331.936,"endTime":3335.218,"body":"seeing some regressions."},{"startTime":3335.218,"endTime":3340.302,"body":"Jackson's in his off season, and he's got,"},{"startTime":3335.218,"endTime":3340.302,"body":"I think, nine weeks or 10 weeks left in"},{"startTime":3340.302,"endTime":3341.183,"body":"the off season or whatever."},{"startTime":3341.183,"endTime":3349.35,"body":"So for him, it's like pushing to set some"},{"startTime":3341.183,"endTime":3349.35,"body":"new highs of performance thresholds to"},{"startTime":3349.35,"endTime":3353.333,"body":"benchmarks to still keep his progression."},{"startTime":3353.333,"endTime":3353.953,"body":"So"},{"startTime":3354.214,"endTime":3362.664,"body":"I think because of our differences in our"},{"startTime":3354.214,"endTime":3362.664,"body":"periodization timelines, our intent is the"},{"startTime":3362.664,"endTime":3367.47,"body":"same, but the reality of the results that"},{"startTime":3362.664,"endTime":3367.47,"body":"we are producing are slightly different."},{"startTime":3403.41,"endTime":3405.59,"body":"I, there hasn't been."},{"startTime":3405.59,"endTime":3408.712,"body":"And I think there's multiple factors"},{"startTime":3405.59,"endTime":3408.712,"body":"there."},{"startTime":3408.712,"endTime":3412.513,"body":"And I think he would be one that would be"},{"startTime":3408.712,"endTime":3412.513,"body":"really good to get him on one time just to"},{"startTime":3412.513,"endTime":3415.194,"body":"talk through some of his philosophies and"},{"startTime":3412.513,"endTime":3415.194,"body":"stuff."},{"startTime":3415.274,"endTime":3421.197,"body":"But there's a concept of, like, obviously,"},{"startTime":3415.274,"endTime":3421.197,"body":"there's like overreaching and that sort of"},{"startTime":3421.197,"endTime":3421.357,"body":"thing."},{"startTime":3421.357,"endTime":3425.739,"body":"But let's say like all you've ever done in"},{"startTime":3421.357,"endTime":3425.739,"body":"your life is like, you know, two RIR,"},{"startTime":3425.739,"endTime":3425.979,"body":"right?"},{"startTime":3425.979,"endTime":3429.2,"body":"That's, and that's what you know your"},{"startTime":3425.979,"endTime":3429.2,"body":"limit as."},{"startTime":3429.6,"endTime":3432.601,"body":"And someone gives you like, you know, one"},{"startTime":3429.6,"endTime":3432.601,"body":"RIR for your program."},{"startTime":3432.618,"endTime":3436.319,"body":"I don't know, my fatigue's really high,"},{"startTime":3432.618,"endTime":3436.319,"body":"I'm really, really sore.\" And then you"},{"startTime":3436.319,"endTime":3440.92,"body":"recover from it and eventually that one"},{"startTime":3436.319,"endTime":3440.92,"body":"RIR becomes like a normal, right?"},{"startTime":3440.92,"endTime":3444.161,"body":"And you're like, oh wow, I'm much more"},{"startTime":3440.92,"endTime":3444.161,"body":"capable than I had previously thought."},{"startTime":3444.281,"endTime":3447.022,"body":"And then you push some things to failure."},{"startTime":3447.022,"endTime":3451.844,"body":"And at first you're like, well, I'm pretty"},{"startTime":3447.022,"endTime":3451.844,"body":"fatigued, my heart rate's really high, I'm"},{"startTime":3451.844,"endTime":3454.064,"body":"really, really sore the next day."},{"startTime":3454.104,"endTime":3458.065,"body":"And then you do that for a couple of weeks"},{"startTime":3454.104,"endTime":3458.065,"body":"and you create adaptations to it."},{"startTime":3458.326,"endTime":3460.667,"body":"And that's ultimately what's happened with"},{"startTime":3458.326,"endTime":3460.667,"body":"me."},{"startTime":3460.667,"endTime":3466.63,"body":"And I kind of touched on this a number of"},{"startTime":3460.667,"endTime":3466.63,"body":"podcasts back, but I entered this whole,"},{"startTime":3466.63,"endTime":3469.632,"body":"you know, this training camp when we"},{"startTime":3466.63,"endTime":3469.632,"body":"started training together is like, let's"},{"startTime":3469.632,"endTime":3472.994,"body":"assume that everything that I know is just"},{"startTime":3469.632,"endTime":3472.994,"body":"wrong."},{"startTime":3472.994,"endTime":3478.036,"body":"Or not necessarily wrong, but I know what"},{"startTime":3472.994,"endTime":3478.036,"body":"I know up to this point, but there's this"},{"startTime":3478.036,"endTime":3481.298,"body":"area of unknown that I just don't know"},{"startTime":3478.036,"endTime":3481.298,"body":"about, right?"},{"startTime":3481.298,"endTime":3482.939,"body":"I'm just gonna go in and see."},{"startTime":3482.939,"endTime":3486.381,"body":"And the worst case scenario is that I was"},{"startTime":3482.939,"endTime":3486.381,"body":"right all along."},{"startTime":3486.381,"endTime":3488.061,"body":"That's my worst case scenario."},{"startTime":3488.458,"endTime":3494.82,"body":"But anything better than that is all new"},{"startTime":3488.458,"endTime":3494.82,"body":"knowledge and kind of exploration for me."},{"startTime":3494.88,"endTime":3501.883,"body":"And the one thing that I have found is my"},{"startTime":3494.88,"endTime":3501.883,"body":"recovery capacity has become incredibly,"},{"startTime":3502.083,"endTime":3503.503,"body":"I'm quite capable."},{"startTime":3503.804,"endTime":3511.147,"body":"And I'm really surprised that I'm"},{"startTime":3503.804,"endTime":3511.147,"body":"following a training program that's built"},{"startTime":3511.327,"endTime":3516.829,"body":"for someone who, or built by someone who"},{"startTime":3511.327,"endTime":3516.829,"body":"consistently puts people on the Olympia"},{"startTime":3516.829,"endTime":3518.449,"body":"stage year after year."},{"startTime":3518.494,"endTime":3519.074,"body":"Right?"},{"startTime":3519.074,"endTime":3522.375,"body":"That's who's doing Jackson's program that"},{"startTime":3519.074,"endTime":3522.375,"body":"we're following."},{"startTime":3522.655,"endTime":3525.056,"body":"I'm recovering from it quite fine."},{"startTime":3525.296,"endTime":3529.278,"body":"In the first couple of weeks, I was beat"},{"startTime":3525.296,"endTime":3529.278,"body":"the fuck up."},{"startTime":3530.058,"endTime":3531.979,"body":"And that was with food was high."},{"startTime":3531.979,"endTime":3535.141,"body":"But now it's just like it's just"},{"startTime":3531.979,"endTime":3535.141,"body":"Wednesday, you know?"},{"startTime":3535.141,"endTime":3537.622,"body":"And I would say the biggest thing now is"},{"startTime":3535.141,"endTime":3537.622,"body":"just the mental."},{"startTime":3537.622,"endTime":3542.624,"body":"Like tomorrow, we're training legs in"},{"startTime":3537.622,"endTime":3542.624,"body":"those leg days are soul sucking."},{"startTime":3542.624,"endTime":3545.285,"body":"They are very long, very, very"},{"startTime":3542.624,"endTime":3545.285,"body":"challenging."},{"startTime":3545.285,"endTime":3547.185,"body":"But one thing I found is."},{"startTime":3547.678,"endTime":3553.221,"body":"where four exercises in, I just took, you"},{"startTime":3547.678,"endTime":3553.221,"body":"know, two hack squat sets to absolute"},{"startTime":3553.221,"endTime":3557.523,"body":"failure and my heart rate's through the"},{"startTime":3553.221,"endTime":3557.523,"body":"roof and I'm like very fatigued."},{"startTime":3558.784,"endTime":3563.967,"body":"I get myself like seven, eight minutes,"},{"startTime":3558.784,"endTime":3563.967,"body":"hit my like two warmup sets of RDLs and I"},{"startTime":3563.967,"endTime":3570.091,"body":"can still perform maximally on an RDL at"},{"startTime":3563.967,"endTime":3570.091,"body":"the heaviest I've ever been doing RDLs in"},{"startTime":3570.091,"endTime":3571.411,"body":"my entire life."},{"startTime":3571.511,"endTime":3575.433,"body":"And it's until you push yourself there,"},{"startTime":3571.511,"endTime":3575.433,"body":"you just don't know."},{"startTime":3575.77,"endTime":3579.196,"body":"And that's what it's been for me is just a"},{"startTime":3575.77,"endTime":3579.196,"body":"lot of like exploration."},{"startTime":3579.238,"endTime":3585.189,"body":"And I've been quite pleased at what I've"},{"startTime":3579.238,"endTime":3585.189,"body":"uncovered and discovered from that."},{"startTime":3595.27,"endTime":3598.511,"body":"Yeah, yeah."},{"startTime":3598.511,"endTime":3599.511,"body":"I don't really remember."},{"startTime":3599.511,"endTime":3606.393,"body":"I know my diet officially started July"},{"startTime":3599.511,"endTime":3606.393,"body":"15th, right?"},{"startTime":3606.393,"endTime":3608.094,"body":"It's October 17th."},{"startTime":3608.254,"endTime":3612.855,"body":"And I think we had been training together"},{"startTime":3608.254,"endTime":3612.855,"body":"probably about a month or so before my"},{"startTime":3612.855,"endTime":3614.096,"body":"diet started."},{"startTime":3614.156,"endTime":3619.317,"body":"So, you know, let's call it maybe early"},{"startTime":3614.156,"endTime":3619.317,"body":"June, early to mid June, somewhere around"},{"startTime":3619.317,"endTime":3619.977,"body":"there."},{"startTime":3631.542,"endTime":3636.483,"body":"The same shit we were doing in June, there"},{"startTime":3631.542,"endTime":3636.483,"body":"might be some things where we had found a"},{"startTime":3636.483,"endTime":3640.164,"body":"better variation and where we all kind of"},{"startTime":3636.483,"endTime":3640.164,"body":"were like, yeah, this is a better"},{"startTime":3640.164,"endTime":3640.744,"body":"stimulus."},{"startTime":3640.744,"endTime":3642.084,"body":"Let's keep this one in."},{"startTime":3642.084,"endTime":3648.046,"body":"But it would be like a different high to"},{"startTime":3642.084,"endTime":3648.046,"body":"low row that we replaced with a different"},{"startTime":3648.046,"endTime":3650.507,"body":"variation of a high to low row or"},{"startTime":3648.046,"endTime":3650.507,"body":"something like that."},{"startTime":3650.507,"endTime":3656.128,"body":"But pretty much have just kept it the same"},{"startTime":3650.507,"endTime":3656.128,"body":"minus some..."},{"startTime":3656.128,"endTime":3660.149,"body":"Like there's times where my elbows were"},{"startTime":3656.128,"endTime":3660.149,"body":"really, really blown up, so I wasn't doing"},{"startTime":3660.149,"endTime":3661.289,"body":"any overhead."},{"startTime":3661.514,"endTime":3664.277,"body":"Um, sort of stuff, but those are both"},{"startTime":3661.514,"endTime":3664.277,"body":"perfectly fine."},{"startTime":3664.277,"endTime":3669.642,"body":"Now, after I got the PRP injections that"},{"startTime":3664.277,"endTime":3669.642,"body":"worked wonderfully again, um, that I do,"},{"startTime":3669.642,"endTime":3670.423,"body":"that's insane."},{"startTime":3670.423,"endTime":3674.207,"body":"It is absolutely insane how, how effective"},{"startTime":3670.423,"endTime":3674.207,"body":"those have been for me."},{"startTime":3674.207,"endTime":3677.99,"body":"But, uh, yeah, things have been pretty"},{"startTime":3674.207,"endTime":3677.99,"body":"much keeping every everything the same."},{"startTime":3677.99,"endTime":3682.435,"body":"And I would imagine things will stay"},{"startTime":3677.99,"endTime":3682.435,"body":"probably identical up until he starts"},{"startTime":3682.435,"endTime":3685.317,"body":"prep, but that's purely speculation on my."},{"startTime":3880.918,"endTime":3882.999,"body":"It's a very, very good way to kind of wrap"},{"startTime":3880.918,"endTime":3882.999,"body":"that up."},{"startTime":3882.999,"endTime":3888.584,"body":"The kind of the way that I'll kind of"},{"startTime":3882.999,"endTime":3888.584,"body":"describe it as you get from more into the"},{"startTime":3888.584,"endTime":3893.007,"body":"extremities of the body, right, forearms,"},{"startTime":3888.584,"endTime":3893.007,"body":"calves, biceps, triceps, those sorts of"},{"startTime":3893.007,"endTime":3898.692,"body":"things like the emphasis on the"},{"startTime":3893.007,"endTime":3898.692,"body":"repetitiveness is probably a little bit of"},{"startTime":3898.692,"endTime":3903.936,"body":"like diminishing because these things"},{"startTime":3898.692,"endTime":3903.936,"body":"still get obviously auxiliary work from"},{"startTime":3904.476,"endTime":3910.281,"body":"other movements unless you are in a"},{"startTime":3904.476,"endTime":3910.281,"body":"specialization phase for those."},{"startTime":3911.498,"endTime":3914.979,"body":"To kind of put a bow on this one, we will"},{"startTime":3911.498,"endTime":3914.979,"body":"obviously put the links to the study and"},{"startTime":3914.979,"endTime":3918.141,"body":"stuff in the show notes in the episode"},{"startTime":3914.979,"endTime":3918.141,"body":"description."},{"startTime":3918.141,"endTime":3923.403,"body":"And I would implore you to go and read the"},{"startTime":3918.141,"endTime":3923.403,"body":"discussion part of the study at the end of"},{"startTime":3923.403,"endTime":3927.825,"body":"it, which I think there is just tons of"},{"startTime":3923.403,"endTime":3927.825,"body":"really good context to really just kind of"},{"startTime":3927.825,"endTime":3930.907,"body":"reiterate some of the things we said in"},{"startTime":3927.825,"endTime":3930.907,"body":"the episode."},{"startTime":3930.907,"endTime":3935.569,"body":"But when I was reading the study, found a"},{"startTime":3930.907,"endTime":3935.569,"body":"lot of value in what the authors had to"},{"startTime":3935.569,"endTime":3937.169,"body":"say at the end of the discussion."},{"startTime":3947.199,"endTime":3949.465,"body":"Alright guys, thank you for listening."},{"startTime":3949.465,"endTime":3954.375,"body":"As always, Brian and I and possibly Viv"},{"startTime":3949.465,"endTime":3954.375,"body":"will talk to you guys next week."}]}