{"version":"1.0.0","segments":[{"startTime":27.723,"endTime":28.403,"body":"What's up guys?"},{"startTime":28.403,"endTime":29.262999999999998,"body":"Happy Tuesday."},{"startTime":29.262999999999998,"endTime":31.465,"body":"Welcome to Eat, Train, Prosper."},{"startTime":31.465,"endTime":38.649,"body":"This is episode 135, our Instagram Q\u0026A for"},{"startTime":31.465,"endTime":38.649,"body":"the month of November 2023."},{"startTime":39.87,"endTime":43.452,"body":"It's pretty wild that I have to start"},{"startTime":39.87,"endTime":43.452,"body":"adding the year onto these because we"},{"startTime":43.452,"endTime":46.233000000000004,"body":"already have like two November Instagram"},{"startTime":43.452,"endTime":46.233000000000004,"body":"Q\u0026A."},{"startTime":46.233000000000004,"endTime":49.155,"body":"So if you're wondering why, that is why."},{"startTime":49.215,"endTime":52.997,"body":"As always, Brian, can you kick us off with"},{"startTime":49.215,"endTime":52.997,"body":"some updates please before we jump into"},{"startTime":52.997,"endTime":55.738,"body":"the meat and potatoes of today's episode?"},{"startTime":55.794,"endTime":61.195,"body":"Yeah, of course, we have 20 plus really"},{"startTime":55.794,"endTime":61.195,"body":"good quality questions here."},{"startTime":61.195,"endTime":64.316,"body":"So I'm going to try not to belabor these"},{"startTime":61.195,"endTime":64.316,"body":"updates too much."},{"startTime":64.61699999999999,"endTime":66.937,"body":"First, I just want to make a correction on"},{"startTime":64.61699999999999,"endTime":66.937,"body":"last week."},{"startTime":66.937,"endTime":70.719,"body":"So I was talking about the breathing test"},{"startTime":66.937,"endTime":70.719,"body":"that Mike Nelson was having me do in the"},{"startTime":70.719,"endTime":75.22,"body":"mornings, and I referenced that it was the"},{"startTime":70.719,"endTime":75.22,"body":"bolt test potentially."},{"startTime":75.46000000000001,"endTime":76.92099999999999,"body":"It is not the bolt test."},{"startTime":76.92099999999999,"endTime":79.066,"body":"The bolt test is actually quite different."},{"startTime":79.066,"endTime":82.066,"body":"So if anyone went out and was like trying"},{"startTime":79.066,"endTime":82.066,"body":"to do the bolt test and wondering why they"},{"startTime":82.066,"endTime":86.047,"body":"couldn't get 40 seconds, like I was"},{"startTime":82.066,"endTime":86.047,"body":"discussing, it is because the bolt test is"},{"startTime":86.047,"endTime":87.068,"body":"quite different."},{"startTime":87.068,"endTime":92.289,"body":"In the bolt test, what you do is you"},{"startTime":87.068,"endTime":92.289,"body":"inhale through your nose super deep, and"},{"startTime":92.289,"endTime":96.89,"body":"then you let out all of your air, and then"},{"startTime":92.289,"endTime":96.89,"body":"you pinch your nose and you wait until the"},{"startTime":96.89,"endTime":101.331,"body":"point where you feel like you are feeling"},{"startTime":96.89,"endTime":101.331,"body":"intense desire to breathe, whether it's"},{"startTime":101.331,"endTime":104.952,"body":"your abdominal muscles or your throat"},{"startTime":101.331,"endTime":104.952,"body":"muscles kind of contracting."},{"startTime":105.113,"endTime":106.413,"body":"And that is the bolt test."},{"startTime":106.413,"endTime":108.966,"body":"So you eliminate all of your air,"},{"startTime":108.966,"endTime":111.366,"body":"and then you see how long you can last."},{"startTime":111.566,"endTime":116.348,"body":"The one that Mike had me do is you take in"},{"startTime":111.566,"endTime":116.348,"body":"a deep inhale through your nose, and then"},{"startTime":116.348,"endTime":121.469,"body":"you try to let that inhale out as slowly"},{"startTime":116.348,"endTime":121.469,"body":"as you can through your nose until you"},{"startTime":121.469,"endTime":124.97,"body":"reach a point where you have no air left"},{"startTime":121.469,"endTime":124.97,"body":"to emit."},{"startTime":125.49,"endTime":127.651,"body":"So the scoring difference is extreme."},{"startTime":127.651,"endTime":132.372,"body":"I tried the Bolt Test after I realized"},{"startTime":127.651,"endTime":132.372,"body":"what it was, and I could barely get 20"},{"startTime":132.372,"endTime":136.433,"body":"seconds my first time, and then a couple"},{"startTime":132.372,"endTime":136.433,"body":"times later, I was able to get up to like"},{"startTime":136.433,"endTime":138.393,"body":"24 or 25 seconds."},{"startTime":138.922,"endTime":142.924,"body":"but 20 is considered like the bare minimum"},{"startTime":138.922,"endTime":142.924,"body":"for health there and for not being in like"},{"startTime":142.924,"endTime":144.424,"body":"an oxygen debt."},{"startTime":144.825,"endTime":147.446,"body":"So if anyone wants to try that, that test"},{"startTime":144.825,"endTime":147.446,"body":"is crazy."},{"startTime":147.446,"endTime":150.40800000000002,"body":"It's very uncomfortable and very awkward."},{"startTime":150.40800000000002,"endTime":153.95,"body":"So release all your air and then hold your"},{"startTime":150.40800000000002,"endTime":153.95,"body":"nose and see how long until you start"},{"startTime":153.95,"endTime":156.271,"body":"having intense desire to breathe."},{"startTime":156.571,"endTime":162.174,"body":"Anyways, moving on from that, I did finish"},{"startTime":156.571,"endTime":162.174,"body":"up Hell Week on the rower this week."},{"startTime":162.174,"endTime":165.356,"body":"I just did my last Hell Week session"},{"startTime":162.174,"endTime":165.356,"body":"yesterday."},{"startTime":165.356,"endTime":168.497,"body":"I actually put it off for a day, the final"},{"startTime":165.356,"endTime":168.497,"body":"session."},{"startTime":168.51,"endTime":174.952,"body":"because one of the sessions of Hell Week"},{"startTime":168.51,"endTime":174.952,"body":"was a 20 minute row for distance, or yeah,"},{"startTime":174.952,"endTime":176.372,"body":"for distance for watts, whatever."},{"startTime":176.372,"endTime":179.693,"body":"It's basically 20 minutes for as hard as"},{"startTime":176.372,"endTime":179.693,"body":"you can work."},{"startTime":180.053,"endTime":183.294,"body":"And that one put me on my ass."},{"startTime":183.294,"endTime":185.335,"body":"It was so hard."},{"startTime":185.595,"endTime":192.277,"body":"I was reflecting with Mike afterwards that"},{"startTime":185.595,"endTime":192.277,"body":"the last 10 minutes, maybe nine minutes of"},{"startTime":192.277,"endTime":193.637,"body":"the 20 minute row."},{"startTime":193.874,"endTime":199.755,"body":"my heart rate was between 95 and 98%,"},{"startTime":193.874,"endTime":199.755,"body":"which I didn't even know I could maintain"},{"startTime":199.755,"endTime":202.116,"body":"a heart rate that high for that long."},{"startTime":202.116,"endTime":205.757,"body":"I always assumed I would have to have a"},{"startTime":202.116,"endTime":205.757,"body":"slightly lower heart rate if I was gonna"},{"startTime":205.857,"endTime":208.218,"body":"go for, you know, around a 10 minute"},{"startTime":205.857,"endTime":208.218,"body":"range."},{"startTime":208.218,"endTime":212.979,"body":"So for the last 10 minutes, I was"},{"startTime":208.218,"endTime":212.979,"body":"essentially in the red, the high red zone."},{"startTime":213.799,"endTime":214.86,"body":"And then I finished that thing."},{"startTime":214.86,"endTime":217.3,"body":"I felt like I was gonna puke for a little"},{"startTime":214.86,"endTime":217.3,"body":"while."},{"startTime":217.88,"endTime":221.901,"body":"And then my resting heart rate was"},{"startTime":217.88,"endTime":221.901,"body":"elevated for..."},{"startTime":221.982,"endTime":224.883,"body":"the next two days after that 5K row."},{"startTime":224.903,"endTime":228.244,"body":"And it's a little ambiguous because my"},{"startTime":224.903,"endTime":228.244,"body":"resting heart rate is going up anyways,"},{"startTime":228.244,"endTime":231.086,"body":"just because I am gaining weight."},{"startTime":231.086,"endTime":237.188,"body":"And so I expected that to happen, but it's"},{"startTime":231.086,"endTime":237.188,"body":"going up maybe after that 5K row, a little"},{"startTime":237.408,"endTime":240.85,"body":"faster than I would have expected it to"},{"startTime":237.408,"endTime":240.85,"body":"based on body weight."},{"startTime":241.43,"endTime":247.813,"body":"So now it's kind of gone back to where I"},{"startTime":241.43,"endTime":247.813,"body":"expect it to be given the weight gain."},{"startTime":247.813,"endTime":249.453,"body":"I'm still now in the..."},{"startTime":249.63,"endTime":254.254,"body":"the mid to high 40s where when I'm down in"},{"startTime":249.63,"endTime":254.254,"body":"the 180s of body weight, my resting heart"},{"startTime":254.254,"endTime":256.055,"body":"rate is in the low 40s."},{"startTime":256.456,"endTime":259.158,"body":"So it's definitely a five plus beats"},{"startTime":256.456,"endTime":259.158,"body":"higher."},{"startTime":259.158,"endTime":262.18100000000004,"body":"That row put my heart rate about 10 beats"},{"startTime":259.158,"endTime":262.18100000000004,"body":"higher."},{"startTime":262.421,"endTime":264.34299999999996,"body":"So I kind of waited until it calmed back"},{"startTime":262.421,"endTime":264.34299999999996,"body":"down."},{"startTime":264.34299999999996,"endTime":268.78700000000003,"body":"And then the last test I had to do"},{"startTime":264.34299999999996,"endTime":268.78700000000003,"body":"yesterday was the three minute test all"},{"startTime":268.78700000000003,"endTime":271.129,"body":"out for highest watt average."},{"startTime":271.169,"endTime":275.933,"body":"So I had a couple tests under a minute,"},{"startTime":271.169,"endTime":275.933,"body":"one test that was a minute."},{"startTime":276.55,"endTime":281.551,"body":"I had a three minute test, a 2K raw, which"},{"startTime":276.55,"endTime":281.551,"body":"is like a seven minute test."},{"startTime":281.692,"endTime":284.633,"body":"And then I had the 20 minute test."},{"startTime":285.093,"endTime":290.095,"body":"And so looking at that, Mike put together"},{"startTime":285.093,"endTime":290.095,"body":"a profile of kind of my results based on"},{"startTime":290.095,"endTime":294.257,"body":"expected or projected using this chips"},{"startTime":290.095,"endTime":294.257,"body":"formula."},{"startTime":294.597,"endTime":296.958,"body":"And when you look at the graph, it's"},{"startTime":294.597,"endTime":296.958,"body":"actually kind of funny."},{"startTime":296.958,"endTime":301.98,"body":"It's exactly as you would expect from me,"},{"startTime":296.958,"endTime":301.98,"body":"but I overachieved on all of the power"},{"startTime":301.98,"endTime":302.56,"body":"metrics."},{"startTime":302.56,"endTime":305.721,"body":"So all of the ones that were under three"},{"startTime":302.56,"endTime":305.721,"body":"minutes,"},{"startTime":306.338,"endTime":309.039,"body":"I overachieved based on expectation by a"},{"startTime":306.338,"endTime":309.039,"body":"lot."},{"startTime":309.039,"endTime":313.861,"body":"Like the projected was, you know, 464"},{"startTime":309.039,"endTime":313.861,"body":"watts and I was like 601 or something like"},{"startTime":313.861,"endTime":314.021,"body":"that."},{"startTime":314.021,"endTime":317.522,"body":"So it was really big overachieving on the"},{"startTime":314.021,"endTime":317.522,"body":"power metrics."},{"startTime":317.543,"endTime":322.405,"body":"And then the graph kind of plummets down"},{"startTime":317.543,"endTime":322.405,"body":"and you look at my 2K row, which was like"},{"startTime":322.405,"endTime":323.185,"body":"as expected."},{"startTime":323.185,"endTime":326.507,"body":"So it was like the seven to eight minute"},{"startTime":323.185,"endTime":326.507,"body":"range is where you would expect me to be."},{"startTime":326.507,"endTime":333.278,"body":"And then the 20 minute one was like about"},{"startTime":326.507,"endTime":333.278,"body":"as below as the power ones were above."},{"startTime":333.278,"endTime":337.859,"body":"So you saw this like large discrepancy"},{"startTime":333.278,"endTime":337.859,"body":"between my numbers and it's what I"},{"startTime":337.859,"endTime":338.919,"body":"expected, like I said."},{"startTime":338.919,"endTime":343.781,"body":"So I think the ultimate objective here for"},{"startTime":338.919,"endTime":343.781,"body":"the off season is going to be to train"},{"startTime":343.781,"endTime":348.523,"body":"those longer time domains and try to get"},{"startTime":343.781,"endTime":348.523,"body":"my aerobic work to catch up with my"},{"startTime":348.523,"endTime":351.523,"body":"anaerobic work, which I don't think will"},{"startTime":348.523,"endTime":351.523,"body":"surprise anybody."},{"startTime":353.444,"endTime":355.165,"body":"Yeah, I have two more quick updates."},{"startTime":355.165,"endTime":357.345,"body":"You wanna jump in and chat real quick?"},{"startTime":358.763,"endTime":359.363,"body":"Sure."},{"startTime":359.363,"endTime":363.625,"body":"So, minor pretty quick, mostly just diet"},{"startTime":359.363,"endTime":363.625,"body":"updates."},{"startTime":363.846,"endTime":372.19,"body":"I had my first day where I was not fully"},{"startTime":363.846,"endTime":372.19,"body":"recovered to train a body part again, and"},{"startTime":372.19,"endTime":372.891,"body":"it was legs."},{"startTime":372.891,"endTime":376.213,"body":"So I trained legs yesterday, which was"},{"startTime":372.891,"endTime":376.213,"body":"Monday."},{"startTime":376.213,"endTime":379.195,"body":"The last time I trained legs before that"},{"startTime":376.213,"endTime":379.195,"body":"was Wednesday."},{"startTime":379.195,"endTime":385.831,"body":"So I had full day of Thursday, Friday,"},{"startTime":379.195,"endTime":385.831,"body":"Saturday, Sunday, like four full days."},{"startTime":385.831,"endTime":390.435,"body":"And I could just feel it around like my"},{"startTime":385.831,"endTime":390.435,"body":"VMOs, like they were still a little, like"},{"startTime":390.435,"endTime":394.259,"body":"just, I guess like maybe a little"},{"startTime":390.435,"endTime":394.259,"body":"sensitive is a really good way to put it."},{"startTime":394.259,"endTime":397.762,"body":"I go into the session and performance just"},{"startTime":394.259,"endTime":397.762,"body":"tagged."},{"startTime":397.762,"endTime":403.068,"body":"Like I had to drop like 10, 20 kilos to"},{"startTime":397.762,"endTime":403.068,"body":"match reps."},{"startTime":403.068,"endTime":409.994,"body":"And then on the hack squat, I, or sorry,"},{"startTime":403.068,"endTime":409.994,"body":"the leg press, I had to reduce load 25%."},{"startTime":411.827,"endTime":413.607,"body":"like pretty substantial."},{"startTime":414.048,"endTime":415.428,"body":"Most of it was quad stuff."},{"startTime":415.428,"endTime":418.21,"body":"My hamstring things were all perfectly"},{"startTime":415.428,"endTime":418.21,"body":"fine."},{"startTime":418.37,"endTime":420.831,"body":"Actually, performance was pretty good"},{"startTime":418.37,"endTime":420.831,"body":"there."},{"startTime":421.812,"endTime":429.036,"body":"But that one was quite interesting, just"},{"startTime":421.812,"endTime":429.036,"body":"the overlapping, or just the, I just was"},{"startTime":429.036,"endTime":430.376,"body":"not recovered in time."},{"startTime":430.497,"endTime":436.38,"body":"And the other note that I had here is, I"},{"startTime":430.497,"endTime":436.38,"body":"mean, granted, I am getting like decently"},{"startTime":436.38,"endTime":436.92,"body":"lean now."},{"startTime":436.92,"endTime":440.582,"body":"I have a full 16 weeks of dieting under my"},{"startTime":436.92,"endTime":440.582,"body":"belt."},{"startTime":442.855,"endTime":447.776,"body":"and I've noticed that the acute factors"},{"startTime":442.855,"endTime":447.776,"body":"are like more noticeable now."},{"startTime":447.776,"endTime":453.557,"body":"So for example, I have two leg sessions in"},{"startTime":447.776,"endTime":453.557,"body":"this training program."},{"startTime":454.658,"endTime":459.999,"body":"The prior time that I performed this leg"},{"startTime":454.658,"endTime":459.999,"body":"session, we started swapping to put the"},{"startTime":459.999,"endTime":464.961,"body":"hot bath or hot tub after legs as opposed"},{"startTime":459.999,"endTime":464.961,"body":"to going in the sauna so that you could"},{"startTime":464.961,"endTime":468.602,"body":"like submerge your legs like you know, and"},{"startTime":464.961,"endTime":468.602,"body":"increase the blood flow there."},{"startTime":468.762,"endTime":471.731,"body":"I didn't get any DOMs after."},{"startTime":471.731,"endTime":472.752,"body":"that leg training session."},{"startTime":472.752,"endTime":476.795,"body":"I was, holy shit, we're onto something,"},{"startTime":472.752,"endTime":476.795,"body":"you know, with this, with this hot bath."},{"startTime":477.116,"endTime":481.86,"body":"I did the same thing, you know, last"},{"startTime":477.116,"endTime":481.86,"body":"Wednesday and I was in a world of fucking"},{"startTime":481.86,"endTime":482.121,"body":"pain."},{"startTime":482.121,"endTime":486.064,"body":"Like doms, the worst doms I've had in like"},{"startTime":482.121,"endTime":486.064,"body":"five or six months."},{"startTime":486.165,"endTime":490.449,"body":"So bad that like my legs were buckled"},{"startTime":486.165,"endTime":490.449,"body":"multiple times, like over the coming days."},{"startTime":490.449,"endTime":492.11,"body":"And I almost fell over a couple of times."},{"startTime":492.11,"endTime":494.873,"body":"You feel like a moron when that happens,"},{"startTime":492.11,"endTime":494.873,"body":"you know?"},{"startTime":496.947,"endTime":501.47,"body":"And I think it just might be like food"},{"startTime":496.947,"endTime":501.47,"body":"timing was like slightly different or"},{"startTime":501.47,"endTime":503.912,"body":"maybe I didn't get as good of like a night"},{"startTime":501.47,"endTime":503.912,"body":"of sleep."},{"startTime":503.912,"endTime":509.177,"body":"And I think I'm in conjecture here, but I"},{"startTime":503.912,"endTime":509.177,"body":"think when you reach these kind of acute"},{"startTime":509.177,"endTime":513.04,"body":"things where you're already at a"},{"startTime":509.177,"endTime":513.04,"body":"diminished capacity to recover because of"},{"startTime":513.4200000000001,"endTime":518.204,"body":"the calorie deficit and your diet fatigue"},{"startTime":513.4200000000001,"endTime":518.204,"body":"is kind of caught up to you."},{"startTime":518.204,"endTime":522.488,"body":"Some of those like minor things at the top"},{"startTime":518.204,"endTime":522.488,"body":"of the pyramid can be a little bit like"},{"startTime":522.488,"endTime":525.03,"body":"make or break."},{"startTime":525.03,"endTime":526.39,"body":"I had to kill a mosquito."},{"startTime":526.4490000000001,"endTime":527.605,"body":"Nice work."},{"startTime":528.079,"endTime":529.7819999999999,"body":"Yeah."},{"startTime":529.7819999999999,"endTime":533.889,"body":"So that was like, just very, very"},{"startTime":529.7819999999999,"endTime":533.889,"body":"interesting for me because it was the"},{"startTime":533.889,"endTime":537.455,"body":"first time I was like, holy shit, you"},{"startTime":533.889,"endTime":537.455,"body":"know, I'm, doms are insane."},{"startTime":537.455,"endTime":541.822,"body":"And then I was literally almost five days"},{"startTime":537.455,"endTime":541.822,"body":"and I was not recovered yet."},{"startTime":542.078,"endTime":545.9,"body":"This is reminiscent of what I talked about"},{"startTime":542.078,"endTime":545.9,"body":"last week."},{"startTime":545.9,"endTime":547.481,"body":"I think I mentioned it on the podcast."},{"startTime":547.481,"endTime":552.004,"body":"If I didn't, then I probably should have,"},{"startTime":547.481,"endTime":552.004,"body":"but did I talk about my left leg being"},{"startTime":552.004,"endTime":553.484,"body":"more sore than my right?"},{"startTime":554.425,"endTime":557.687,"body":"So, I don't know, Aaron says no."},{"startTime":557.687,"endTime":561.91,"body":"So, last week I had a leg session, quads"},{"startTime":557.687,"endTime":561.91,"body":"specifically."},{"startTime":561.91,"endTime":566.873,"body":"My hands were fine, just like you, but I"},{"startTime":561.91,"endTime":566.873,"body":"had a quad session and three days later..."},{"startTime":567.71,"endTime":571.591,"body":"right quad was recovered and my left quad"},{"startTime":567.71,"endTime":571.591,"body":"was still like in the middle of the worst"},{"startTime":571.591,"endTime":573.012,"body":"doms that I've ever had."},{"startTime":573.012,"endTime":576.073,"body":"And so it was the same thing I'm sitting"},{"startTime":573.012,"endTime":576.073,"body":"there like scratching my head trying to"},{"startTime":576.073,"endTime":580.475,"body":"figure out what happened because I didn't"},{"startTime":576.073,"endTime":580.475,"body":"do any bilateral or unilateral movements."},{"startTime":580.475,"endTime":582.096,"body":"Everything was bilateral."},{"startTime":582.236,"endTime":587.378,"body":"And so why is my left leg so much more"},{"startTime":582.236,"endTime":587.378,"body":"sore than my right and then we got to five"},{"startTime":587.378,"endTime":590.94,"body":"days which was when I was supposed to"},{"startTime":587.378,"endTime":590.94,"body":"train legs again and my left quad was"},{"startTime":590.94,"endTime":595.058,"body":"still sore, but to the touch and my leg"},{"startTime":590.94,"endTime":595.058,"body":"had buckled."},{"startTime":595.058,"endTime":598.761,"body":"you know, four times throughout the day,"},{"startTime":595.058,"endTime":598.761,"body":"trying to go for walks and stuff."},{"startTime":599.041,"endTime":603.085,"body":"And so I was like, I need to delay this"},{"startTime":599.041,"endTime":603.085,"body":"leg session and I waited until the sixth"},{"startTime":603.085,"endTime":606.749,"body":"day and then I had enough recovery in my"},{"startTime":603.085,"endTime":606.749,"body":"left quad that I was able to go in and put"},{"startTime":606.749,"endTime":607.97,"body":"in a quality session."},{"startTime":607.97,"endTime":609.051,"body":"And that's in a surplus."},{"startTime":609.051,"endTime":611.714,"body":"That's me increasing body weight as I go."},{"startTime":611.714,"endTime":617.579,"body":"So the question for you is, obviously it's"},{"startTime":611.714,"endTime":617.579,"body":"difficult to put your finger on exactly"},{"startTime":617.579,"endTime":620.074,"body":"what it was that made that session so"},{"startTime":617.579,"endTime":620.074,"body":"much."},{"startTime":620.074,"endTime":623.456,"body":"worse than the prior session, given that"},{"startTime":620.074,"endTime":623.456,"body":"you tried to do most of the things the"},{"startTime":623.456,"endTime":624.136,"body":"same."},{"startTime":624.136,"endTime":628.459,"body":"But in retrospect, do you wish you had"},{"startTime":624.136,"endTime":628.459,"body":"taken an extra rest day?"},{"startTime":628.459,"endTime":631.7,"body":"Do you think that when this happens again,"},{"startTime":628.459,"endTime":631.7,"body":"that will be how you handle it?"},{"startTime":631.7,"endTime":633.841,"body":"Or what is kind of where do you go from"},{"startTime":631.7,"endTime":633.841,"body":"here?"},{"startTime":635.199,"endTime":640.681,"body":"So I do wish I had taken an extra rest day"},{"startTime":635.199,"endTime":640.681,"body":"because all the Bali camp boys are back in"},{"startTime":640.681,"endTime":644.162,"body":"town from the United States where they"},{"startTime":640.681,"endTime":644.162,"body":"were for the Olympia."},{"startTime":644.162,"endTime":646.723,"body":"And I was like one day ahead of everyone"},{"startTime":644.162,"endTime":646.723,"body":"else."},{"startTime":646.723,"endTime":649.805,"body":"So I would have been able to train legs"},{"startTime":646.723,"endTime":649.805,"body":"like tomorrow with everyone."},{"startTime":649.805,"endTime":651.925,"body":"So I would have been recovered."},{"startTime":651.946,"endTime":655.547,"body":"I wouldn't have had to deal with the very"},{"startTime":651.946,"endTime":655.547,"body":"long session like miserably by myself."},{"startTime":655.547,"endTime":658.448,"body":"So like hindsight, it would have been"},{"startTime":655.547,"endTime":658.448,"body":"great."},{"startTime":659.989,"endTime":663.55,"body":"The only thing I can think of is I swapped"},{"startTime":659.989,"endTime":663.55,"body":"my..."},{"startTime":665.071,"endTime":669.055,"body":"I didn't do my due diligence as well on my"},{"startTime":665.071,"endTime":669.055,"body":"refeeds last week."},{"startTime":669.055,"endTime":673.439,"body":"Like my sushi night ended up being, we"},{"startTime":669.055,"endTime":673.439,"body":"went to get a grilled, like a grilled fish"},{"startTime":673.439,"endTime":674.4,"body":"place."},{"startTime":674.861,"endTime":678.725,"body":"So obviously overall calories and stuff"},{"startTime":674.861,"endTime":678.725,"body":"were just significantly lower."},{"startTime":679.065,"endTime":687.394,"body":"And I did come up a little bit short on my"},{"startTime":679.065,"endTime":687.394,"body":"refeed day, last, my mid-week refeed day."},{"startTime":687.394,"endTime":688.014,"body":"So."},{"startTime":688.819,"endTime":691.882,"body":"again, would be purely conjecture, but I'm"},{"startTime":688.819,"endTime":691.882,"body":"just gonna kinda see."},{"startTime":691.882,"endTime":693.824,"body":"I think it might've been a little bit of a"},{"startTime":691.882,"endTime":693.824,"body":"fluke."},{"startTime":693.824,"endTime":695.145,"body":"Could've been some sleep stuff."},{"startTime":695.145,"endTime":699.67,"body":"Maybe I had something else going on that"},{"startTime":695.145,"endTime":699.67,"body":"was zapping kind of recovery capacity in"},{"startTime":699.67,"endTime":704.054,"body":"my body, but we'll see how things progress"},{"startTime":699.67,"endTime":704.054,"body":"next week."},{"startTime":704.26,"endTime":706.623,"body":"Cool, cool."},{"startTime":706.623,"endTime":708.039,"body":"Go for it, finish your updates up."},{"startTime":708.039,"endTime":712.983,"body":"Yeah, and then the only other one I have"},{"startTime":708.039,"endTime":712.983,"body":"is my carbs have finally dropped under 300"},{"startTime":712.983,"endTime":717.667,"body":"for the first time in this diet, which I"},{"startTime":712.983,"endTime":717.667,"body":"feel like is fucking silly to say."},{"startTime":718.668,"endTime":724.152,"body":"I've had to deal with actual hunger, I"},{"startTime":718.668,"endTime":724.152,"body":"mean, barely, but for the first time, and"},{"startTime":724.152,"endTime":725.933,"body":"I'm four months into this."},{"startTime":727.195,"endTime":730.698,"body":"I'm not going to touch on it too much"},{"startTime":727.195,"endTime":730.698,"body":"because we do have a question below that"},{"startTime":730.698,"endTime":731.798,"body":"asks about that."},{"startTime":732.187,"endTime":737.85,"body":"Yeah, I don't calories are now going to be"},{"startTime":732.187,"endTime":737.85,"body":"averaging under 3000 for the first time."},{"startTime":738.066,"endTime":738.966,"body":"Wow, that's wild."},{"startTime":738.966,"endTime":740.768,"body":"I mean, that's still body weight times 15."},{"startTime":740.768,"endTime":742.369,"body":"So that's still a pretty good place to be."},{"startTime":742.369,"endTime":743.931,"body":"Cool."},{"startTime":743.931,"endTime":747.033,"body":"All right, finishing up my last two"},{"startTime":743.931,"endTime":747.033,"body":"updates here."},{"startTime":747.354,"endTime":750.837,"body":"Our buddy, Oli, Alejandro, back in San"},{"startTime":747.354,"endTime":750.837,"body":"Diego."},{"startTime":751.238,"endTime":755.521,"body":"He and I have been discussing, getting"},{"startTime":751.238,"endTime":755.521,"body":"together this winter, getting me out of"},{"startTime":755.521,"endTime":758.684,"body":"Boulder and planning to do a bike race in"},{"startTime":755.521,"endTime":758.684,"body":"San Diego."},{"startTime":758.684,"endTime":763.929,"body":"So we were gonna do this one called Dirty"},{"startTime":758.684,"endTime":763.929,"body":"30 Mountain Biking Race, somewhere in San"},{"startTime":763.929,"endTime":764.769,"body":"Diego."},{"startTime":765.018,"endTime":769.839,"body":"And I was literally about to get on the"},{"startTime":765.018,"endTime":769.839,"body":"horn with Ollie and book my tickets out"},{"startTime":769.839,"endTime":771.679,"body":"there for December."},{"startTime":771.959,"endTime":776.2,"body":"And he wrote me two days ago and he was"},{"startTime":771.959,"endTime":776.2,"body":"out for a ride."},{"startTime":776.241,"endTime":780.602,"body":"And at the very end, he hit a rock and"},{"startTime":776.241,"endTime":780.602,"body":"flew over the handlebars."},{"startTime":780.602,"endTime":786.063,"body":"And he sent me this image of his clavicle"},{"startTime":780.602,"endTime":786.063,"body":"and it is completely snapped in two"},{"startTime":786.063,"endTime":787.083,"body":"places."},{"startTime":787.364,"endTime":791.865,"body":"Like literally it's disconnected from his"},{"startTime":787.364,"endTime":791.865,"body":"deltoid and it snapped like actually on"},{"startTime":791.865,"endTime":794.445,"body":"the clavicle connecting the clavicle to"},{"startTime":791.865,"endTime":794.445,"body":"the clavicle."},{"startTime":794.898,"endTime":796.478,"body":"It was one of the worst breaks I've ever"},{"startTime":794.898,"endTime":796.478,"body":"seen."},{"startTime":796.478,"endTime":801.079,"body":"So he was texting me from the hospital"},{"startTime":796.478,"endTime":801.079,"body":"saying he was about to go in for surgery."},{"startTime":801.58,"endTime":802.6,"body":"So it happened that fast."},{"startTime":802.6,"endTime":806.581,"body":"Like he flew over his handlebars, taken to"},{"startTime":802.6,"endTime":806.581,"body":"the hospital, surgery like an hour later."},{"startTime":806.961,"endTime":812.082,"body":"I couldn't imagine how painful that must"},{"startTime":806.961,"endTime":812.082,"body":"be, but my poor mountain biking race is"},{"startTime":812.082,"endTime":813.263,"body":"not gonna happen."},{"startTime":813.763,"endTime":815.063,"body":"So there's that."},{"startTime":815.063,"endTime":821.585,"body":"Final update is that the PPL routine that"},{"startTime":815.063,"endTime":821.585,"body":"I'm doing as part of Brian's program is"},{"startTime":821.585,"endTime":823.022,"body":"crushing right now."},{"startTime":823.022,"endTime":824.163,"body":"It is going so well."},{"startTime":824.163,"endTime":826.064,"body":"I'm having so much fun with it."},{"startTime":826.304,"endTime":827.865,"body":"Some new movements."},{"startTime":828.286,"endTime":830.047,"body":"Finally getting into week four right now."},{"startTime":830.047,"endTime":833.61,"body":"So I'm getting into like a bunch of the"},{"startTime":830.047,"endTime":833.61,"body":"intensity techniques that I enjoy,"},{"startTime":833.61,"endTime":836.332,"body":"lengthens sets, partials, all of that"},{"startTime":833.61,"endTime":836.332,"body":"stuff."},{"startTime":836.392,"endTime":843.238,"body":"And we've briefly discussed how I've been"},{"startTime":836.392,"endTime":843.238,"body":"splitting up my hams and my quads on my"},{"startTime":843.238,"endTime":844.079,"body":"PPL split."},{"startTime":844.079,"endTime":849.463,"body":"So it was push, pull legs over five days"},{"startTime":844.079,"endTime":849.463,"body":"and then push, pull legs over five days."},{"startTime":849.463,"endTime":851.805,"body":"So you get six sessions over 10 days."},{"startTime":853.006,"endTime":857.909,"body":"I've just been splitting my hams and quads"},{"startTime":853.006,"endTime":857.909,"body":"every single time now."},{"startTime":857.91,"endTime":862.473,"body":"I just have such better sessions and"},{"startTime":857.91,"endTime":862.473,"body":"they're so much shorter and I can focus so"},{"startTime":862.473,"endTime":864.755,"body":"much more of my energy into my leg work."},{"startTime":864.755,"endTime":872.802,"body":"So it's now push, pull, hams, quads, rest"},{"startTime":864.755,"endTime":872.802,"body":"or a rest day somewhere in there."},{"startTime":872.802,"endTime":876.304,"body":"Basically I'm training four out of five"},{"startTime":872.802,"endTime":876.304,"body":"days and then repeating."},{"startTime":876.304,"endTime":880.188,"body":"And I know everyone doesn't have the"},{"startTime":876.304,"endTime":880.188,"body":"leisure of being able to walk downstairs"},{"startTime":880.188,"endTime":882.91,"body":"into their home gym and just train for 40"},{"startTime":880.188,"endTime":882.91,"body":"minutes."},{"startTime":882.91,"endTime":883.89,"body":"like that."},{"startTime":884.331,"endTime":889.674,"body":"But for those that do, I am just such a"},{"startTime":884.331,"endTime":889.674,"body":"big fan, especially as training age"},{"startTime":889.674,"endTime":892.637,"body":"increases of splitting up those hams and"},{"startTime":889.674,"endTime":892.637,"body":"quads."},{"startTime":892.637,"endTime":895.419,"body":"I know you are in many cases as well."},{"startTime":895.419,"endTime":898.921,"body":"And it's just, it's just a cleaner"},{"startTime":895.419,"endTime":898.921,"body":"experience across the board."},{"startTime":898.921,"endTime":900.462,"body":"You can put in so much more into it."},{"startTime":900.462,"endTime":904.665,"body":"So for anyone that's able to do that, or,"},{"startTime":900.462,"endTime":904.665,"body":"you know, considering in program design, I"},{"startTime":904.665,"endTime":907.867,"body":"just think that's a lesson that I learned"},{"startTime":904.665,"endTime":907.867,"body":"over the past couple years."},{"startTime":907.867,"endTime":911.009,"body":"And it's now, I think something that's"},{"startTime":907.867,"endTime":911.009,"body":"going to become"},{"startTime":911.018,"endTime":913.625,"body":"pretty consistent across most programs"},{"startTime":911.018,"endTime":913.625,"body":"that I write."},{"startTime":915.882,"endTime":916.995,"body":"That's all I got."},{"startTime":921.659,"endTime":923.479,"body":"All right, should we dive in?"},{"startTime":923.92,"endTime":926.501,"body":"Yeah, I had a hard time unmuting myself."},{"startTime":926.501,"endTime":928.182,"body":"I had to click it like three times."},{"startTime":930.583,"endTime":933.985,"body":"This first one I'll frame up, right, kick"},{"startTime":930.583,"endTime":933.985,"body":"over to you first, and then we'll of"},{"startTime":933.985,"endTime":935.506,"body":"course ponder about it."},{"startTime":935.926,"endTime":941.869,"body":"The question is, if I had absolutely no"},{"startTime":935.926,"endTime":941.869,"body":"knowledge of short slash long resistance"},{"startTime":941.869,"endTime":947.232,"body":"profiles, et cetera, and just use the"},{"startTime":941.869,"endTime":947.232,"body":"popular machines in gen pop gyms, but"},{"startTime":947.232,"endTime":951.334,"body":"trained close to failure, instead of"},{"startTime":947.232,"endTime":951.334,"body":"training with ETP,"},{"startTime":951.335,"endTime":957.345,"body":"advice, and optimal principles, what would"},{"startTime":951.335,"endTime":957.345,"body":"be the hypothetical impact on gains"},{"startTime":957.345,"endTime":960.089,"body":"assuming diet, volume, etc."},{"startTime":960.089,"endTime":961.19,"body":"was the same."},{"startTime":962.15,"endTime":964.07,"body":"Yeah, I love this question."},{"startTime":964.13,"endTime":967.652,"body":"It was cool that this was the first"},{"startTime":964.13,"endTime":967.652,"body":"question that came in on my Instagram"},{"startTime":967.652,"endTime":970.333,"body":"story yesterday because I looked at it and"},{"startTime":967.652,"endTime":970.333,"body":"I was like, wow, I think we're in line for"},{"startTime":970.333,"endTime":972.694,"body":"some pretty quality questions today."},{"startTime":972.694,"endTime":975.936,"body":"And so essentially what this person is"},{"startTime":972.694,"endTime":975.936,"body":"asking is, because I clarified with them,"},{"startTime":975.936,"endTime":979.677,"body":"it wasn't phrased quite like this when the"},{"startTime":975.936,"endTime":979.677,"body":"question first came through."},{"startTime":980.118,"endTime":984.32,"body":"But what they're basically asking is if I"},{"startTime":980.118,"endTime":984.32,"body":"just ignored all of the resistance profile"},{"startTime":984.32,"endTime":987.461,"body":"stuff, didn't worry about training with"},{"startTime":984.32,"endTime":987.461,"body":"long muscle lengths, didn't do any of that"},{"startTime":987.461,"endTime":991.143,"body":"stuff, didn't have specific exercise"},{"startTime":987.461,"endTime":991.143,"body":"selection that I was doing, and I just"},{"startTime":991.143,"endTime":992.124,"body":"went into the gym"},{"startTime":992.124,"endTime":996.805,"body":"used, whatever chess machine was there,"},{"startTime":992.124,"endTime":996.805,"body":"whatever, you know, leg press or squat"},{"startTime":996.805,"endTime":1000.845,"body":"machine was there, you know, whatever row"},{"startTime":996.805,"endTime":1000.845,"body":"and pull down machines were there,"},{"startTime":1000.845,"endTime":1005.747,"body":"basically, in my mind, kind of almost just"},{"startTime":1000.845,"endTime":1005.747,"body":"going back to the way I was training 20"},{"startTime":1005.747,"endTime":1009.007,"body":"years ago in college when you know, hey,"},{"startTime":1005.747,"endTime":1009.007,"body":"there's some machines, there's some"},{"startTime":1009.007,"endTime":1010.127,"body":"dumbbells and a barbell."},{"startTime":1010.127,"endTime":1012.748,"body":"And those are the exercises most people"},{"startTime":1010.127,"endTime":1012.748,"body":"do."},{"startTime":1012.748,"endTime":1015.208,"body":"So that's what we're gonna do type thing."},{"startTime":1015.689,"endTime":1018.669,"body":"And he's asking how different with the"},{"startTime":1015.689,"endTime":1018.669,"body":"with the results be."},{"startTime":1018.869,"endTime":1019.569,"body":"And"},{"startTime":1020.038,"endTime":1025.562,"body":"You know, my gut reaction here is to say"},{"startTime":1020.038,"endTime":1025.562,"body":"that, depending on where you are in your"},{"startTime":1025.562,"endTime":1030.606,"body":"journey, it's probably likely that the"},{"startTime":1025.562,"endTime":1030.606,"body":"results won't be different at all."},{"startTime":1031.527,"endTime":1035.591,"body":"There are, the components that go into"},{"startTime":1031.527,"endTime":1035.591,"body":"getting really good progress in the gym,"},{"startTime":1035.591,"endTime":1039.354,"body":"in my opinion, the base components, the"},{"startTime":1035.591,"endTime":1039.354,"body":"base of the pyramid, are eating enough"},{"startTime":1039.354,"endTime":1043.897,"body":"food, training with enough volume, and"},{"startTime":1039.354,"endTime":1043.897,"body":"training hard enough."},{"startTime":1044.542,"endTime":1045.902,"body":"Boom, three things."},{"startTime":1045.902,"endTime":1050.586,"body":"You can do all of those things without"},{"startTime":1045.902,"endTime":1050.586,"body":"having to worry about resistance profiles"},{"startTime":1050.586,"endTime":1053.407,"body":"or exercise selection or any of that"},{"startTime":1050.586,"endTime":1053.407,"body":"stuff."},{"startTime":1053.868,"endTime":1062.354,"body":"And so I think oftentimes this idea of"},{"startTime":1053.868,"endTime":1062.354,"body":"these optimal training concepts, while I"},{"startTime":1062.354,"endTime":1068.138,"body":"do think they have value, their value is"},{"startTime":1062.354,"endTime":1068.138,"body":"potentially more beneficial for those that"},{"startTime":1068.138,"endTime":1070.079,"body":"are further along in their journey."},{"startTime":1070.58,"endTime":1073.201,"body":"And you may not need"},{"startTime":1073.746,"endTime":1079.008,"body":"the optimal movement with the optimal"},{"startTime":1073.746,"endTime":1079.008,"body":"resistance profile until you do, until"},{"startTime":1079.008,"endTime":1082.249,"body":"you're at a point where you're not making"},{"startTime":1079.008,"endTime":1082.249,"body":"progress the other way."},{"startTime":1082.249,"endTime":1089.473,"body":"And my advice to most people is to milk"},{"startTime":1082.249,"endTime":1089.473,"body":"the basic shit for as much as you can"},{"startTime":1089.473,"endTime":1092.954,"body":"before you worry about trying to optimize"},{"startTime":1089.473,"endTime":1092.954,"body":"all of that stuff."},{"startTime":1092.954,"endTime":1100.53,"body":"And so yeah, I guess at the end of the"},{"startTime":1092.954,"endTime":1100.53,"body":"day, unless you're 12, 15, 20,"},{"startTime":1100.53,"endTime":1104.052,"body":"25 years into your journey and you're at a"},{"startTime":1100.53,"endTime":1104.052,"body":"point where you're stalled and not making"},{"startTime":1104.052,"endTime":1108.115,"body":"progress Like don't worry about it the"},{"startTime":1104.052,"endTime":1108.115,"body":"reason that I love this stuff and the"},{"startTime":1108.115,"endTime":1112.978,"body":"reason that you and I talk about it so"},{"startTime":1108.115,"endTime":1112.978,"body":"much is because we like to intellectualize"},{"startTime":1112.978,"endTime":1120.264,"body":"training it is a way for us to keep it fun"},{"startTime":1112.978,"endTime":1120.264,"body":"and interesting and Yeah, keep the pursuit"},{"startTime":1120.264,"endTime":1125.207,"body":"fresh And so if all of those boxes are"},{"startTime":1120.264,"endTime":1125.207,"body":"being checked for you and you're still"},{"startTime":1125.207,"endTime":1128.029,"body":"getting results doing the basics then you"},{"startTime":1125.207,"endTime":1128.029,"body":"know You can keep doing that."},{"startTime":1128.029,"endTime":1129.089,"body":"What do you think?"},{"startTime":1132.807,"endTime":1138.128,"body":"It's, I agree with what you just said"},{"startTime":1132.807,"endTime":1138.128,"body":"pretty much like wholeheartedly."},{"startTime":1138.428,"endTime":1147.951,"body":"I think there's some of the parts of the"},{"startTime":1138.428,"endTime":1147.951,"body":"question that I think would lead me down"},{"startTime":1147.951,"endTime":1148.811,"body":"another path."},{"startTime":1148.811,"endTime":1153.812,"body":"In the example that comes to mind, or that"},{"startTime":1148.811,"endTime":1153.812,"body":"says here, hey, if I was just used to"},{"startTime":1153.812,"endTime":1160.134,"body":"popular machines in gen pop gyms, you"},{"startTime":1153.812,"endTime":1160.134,"body":"know, what would happen to my results?"},{"startTime":1161.174,"endTime":1162.374,"body":"If you're like in a,"},{"startTime":1162.379,"endTime":1166.422,"body":"Golds, like I'm thinking the times that I"},{"startTime":1162.379,"endTime":1166.422,"body":"spent in like golds, gyms and 24s and"},{"startTime":1166.422,"endTime":1167.142,"body":"stuff."},{"startTime":1167.222,"endTime":1169.324,"body":"I never saw a person do an RDL."},{"startTime":1169.324,"endTime":1172.427,"body":"I never saw a person do any lengthened"},{"startTime":1169.324,"endTime":1172.427,"body":"hamstring movement."},{"startTime":1172.427,"endTime":1177.571,"body":"You're going to get some people that may"},{"startTime":1172.427,"endTime":1177.571,"body":"use the prone lying hamstring curl for"},{"startTime":1177.571,"endTime":1180.313,"body":"like three sets and that's it."},{"startTime":1180.313,"endTime":1185.017,"body":"And in certain contexts, I feel like that"},{"startTime":1180.313,"endTime":1185.017,"body":"that's one where you might be a limit, a"},{"startTime":1185.017,"endTime":1186.718,"body":"little bit limited in things."},{"startTime":1186.718,"endTime":1188.86,"body":"People are going to do leg extensions,"},{"startTime":1186.718,"endTime":1188.86,"body":"right?"},{"startTime":1188.86,"endTime":1192.122,"body":"Maybe you get some half-ass sort of"},{"startTime":1188.86,"endTime":1192.122,"body":"squats."},{"startTime":1192.819,"endTime":1196.901,"body":"And though I would say it's the"},{"startTime":1192.819,"endTime":1196.901,"body":"limitations are probably going to be lower"},{"startTime":1196.901,"endTime":1202.185,"body":"body more so than upper body because I"},{"startTime":1196.901,"endTime":1202.185,"body":"feel like unless you're just like a"},{"startTime":1202.185,"endTime":1206.488,"body":"genetic freak from playing whatever"},{"startTime":1202.185,"endTime":1206.488,"body":"athletic sport, you kind of have to go"},{"startTime":1206.488,"endTime":1212.071,"body":"searching, you know, for lower body, you"},{"startTime":1206.488,"endTime":1212.071,"body":"know, very quality development."},{"startTime":1212.932,"endTime":1215.894,"body":"But upper body, I think I would agree"},{"startTime":1212.932,"endTime":1215.894,"body":"pretty, pretty much you're going to hit"},{"startTime":1215.894,"endTime":1218.016,"body":"the chest press machines, you're going to"},{"startTime":1215.894,"endTime":1218.016,"body":"do your pull downs."},{"startTime":1218.016,"endTime":1219.677,"body":"Maybe there's like a seated row."},{"startTime":1219.677,"endTime":1221.118,"body":"You know, you hit arms."},{"startTime":1221.118,"endTime":1222.818,"body":"If you're training hard."},{"startTime":1222.827,"endTime":1227.971,"body":"And I think, yeah, you'll still make a"},{"startTime":1222.827,"endTime":1227.971,"body":"good amount of progress, but it's that"},{"startTime":1227.971,"endTime":1231.715,"body":"spark that of wanting more, you know, that"},{"startTime":1227.971,"endTime":1231.715,"body":"sort of thing."},{"startTime":1231.715,"endTime":1234.057,"body":"Like you said, hey, my progress is"},{"startTime":1231.715,"endTime":1234.057,"body":"stalled."},{"startTime":1234.057,"endTime":1234.998,"body":"What else is there?"},{"startTime":1234.998,"endTime":1239.402,"body":"I think that's what ends up pushing you"},{"startTime":1234.998,"endTime":1239.402,"body":"deeper in search of more knowledge and"},{"startTime":1239.402,"endTime":1240.682,"body":"that sort of thing."},{"startTime":1240.814,"endTime":1242.774,"body":"Yeah, good point on the RDL."},{"startTime":1242.774,"endTime":1247.356,"body":"I guess the perspective I was taking on"},{"startTime":1242.774,"endTime":1247.356,"body":"this question was that this person"},{"startTime":1247.356,"endTime":1251.297,"body":"understood the basic movement patterns and"},{"startTime":1247.356,"endTime":1251.297,"body":"you know, a hip hinge and a squat pattern"},{"startTime":1251.297,"endTime":1255.238,"body":"movement are standard movements that you"},{"startTime":1251.297,"endTime":1255.238,"body":"would include in a program."},{"startTime":1255.238,"endTime":1259.48,"body":"And so even when I was training at 24"},{"startTime":1255.238,"endTime":1259.48,"body":"golds or whatever, there was never a point"},{"startTime":1259.48,"endTime":1263.501,"body":"that I didn't have some sort of hip hinge"},{"startTime":1259.48,"endTime":1263.501,"body":"in there and some sort of squat pattern in"},{"startTime":1263.501,"endTime":1264.201,"body":"there."},{"startTime":1264.966,"endTime":1268.728,"body":"And so I wouldn't necessarily think that"},{"startTime":1264.966,"endTime":1268.728,"body":"it's vital that it's a pendulum or a hack"},{"startTime":1268.728,"endTime":1269.769,"body":"squat or a leg press."},{"startTime":1269.769,"endTime":1271.65,"body":"Like it could be a back squat."},{"startTime":1271.791,"endTime":1275.113,"body":"It could be a Smith machine squat if you"},{"startTime":1271.791,"endTime":1275.113,"body":"want to stick with the notion of using"},{"startTime":1275.113,"endTime":1276.194,"body":"machines."},{"startTime":1276.955,"endTime":1284.02,"body":"It could be a belt squat RDL or a cable"},{"startTime":1276.955,"endTime":1284.02,"body":"RDL if you really want to like stay with"},{"startTime":1284.02,"endTime":1284.561,"body":"machines."},{"startTime":1284.561,"endTime":1288.003,"body":"But yeah, as long as you're hitting that"},{"startTime":1284.561,"endTime":1288.003,"body":"hip hinge and that squat pattern in there,"},{"startTime":1288.003,"endTime":1291.325,"body":"then yeah, that would be kind of how I was"},{"startTime":1288.003,"endTime":1291.325,"body":"answering the question."},{"startTime":1291.975,"endTime":1292.396,"body":"Agreed."},{"startTime":1292.396,"endTime":1295.828,"body":"Yeah, I think that's an important"},{"startTime":1292.396,"endTime":1295.828,"body":"distinction to provide there."},{"startTime":1295.894,"endTime":1297.154,"body":"Cool, cool."},{"startTime":1297.154,"endTime":1301.336,"body":"This next question, it's something I"},{"startTime":1297.154,"endTime":1301.336,"body":"haven't even discussed with you yet,"},{"startTime":1301.336,"endTime":1306.099,"body":"because I've literally just recently been"},{"startTime":1301.336,"endTime":1306.099,"body":"ruminating on this, and I've had a couple"},{"startTime":1306.099,"endTime":1309.461,"body":"conversations on DM with a few people"},{"startTime":1306.099,"endTime":1309.461,"body":"about it."},{"startTime":1309.941,"endTime":1313.343,"body":"Recently just talked about it on Dave"},{"startTime":1309.941,"endTime":1313.343,"body":"McHoney's podcast."},{"startTime":1313.343,"endTime":1315.244,"body":"We had a roundtable with Abel."},{"startTime":1315.364,"endTime":1316.745,"body":"This one hasn't dropped yet."},{"startTime":1316.745,"endTime":1320.727,"body":"So this question came through from"},{"startTime":1316.745,"endTime":1320.727,"body":"somebody that I was talking on DM about"},{"startTime":1320.727,"endTime":1325.37,"body":"this, about the idea of implementing"},{"startTime":1320.727,"endTime":1325.37,"body":"OliLifts back into my program."},{"startTime":1325.37,"endTime":1329.614,"body":"And so the question was, what are the"},{"startTime":1325.37,"endTime":1329.614,"body":"lifts that you're gonna do and how is the,"},{"startTime":1329.614,"endTime":1333.999,"body":"and how, and then what is the impact on"},{"startTime":1329.614,"endTime":1333.999,"body":"hypertrophy?"},{"startTime":1333.999,"endTime":1339.144,"body":"And so the background of why I wanna do"},{"startTime":1333.999,"endTime":1339.144,"body":"this, it really goes back to the longevity"},{"startTime":1339.144,"endTime":1344.349,"body":"piece and Andy Galpin has talked a lot"},{"startTime":1339.144,"endTime":1344.349,"body":"about."},{"startTime":1345.978,"endTime":1351.922,"body":"explosiveness, you know, being the number"},{"startTime":1345.978,"endTime":1351.922,"body":"one thing that evades us quickly as we"},{"startTime":1351.922,"endTime":1352.502,"body":"age."},{"startTime":1352.502,"endTime":1357.506,"body":"And so we see this across the spectrum of"},{"startTime":1352.502,"endTime":1357.506,"body":"athletes where ollie lifters and sprinters"},{"startTime":1357.506,"endTime":1362.089,"body":"tend to peak younger, and then power"},{"startTime":1357.506,"endTime":1362.089,"body":"lifters and bodybuilders tend to peak"},{"startTime":1362.089,"endTime":1364.311,"body":"older because the movements are slow."},{"startTime":1364.691,"endTime":1368.434,"body":"And the first thing that goes when you get"},{"startTime":1364.691,"endTime":1368.434,"body":"older, you know, you'll see your vertical"},{"startTime":1368.434,"endTime":1372.637,"body":"jump decrease and you'll see your sprint"},{"startTime":1368.434,"endTime":1372.637,"body":"times decrease and broad jump and stuff"},{"startTime":1372.637,"endTime":1373.477,"body":"like that."},{"startTime":1373.626,"endTime":1382.232,"body":"And so Andy Galpin's suggestion to ensure"},{"startTime":1373.626,"endTime":1382.232,"body":"that you keep this explosive kind of fast"},{"startTime":1382.232,"endTime":1389.417,"body":"twitch 2X muscle fiber type stuff in your"},{"startTime":1382.232,"endTime":1389.417,"body":"system over time is to incorporate some"},{"startTime":1389.417,"endTime":1390.158,"body":"explosive movements."},{"startTime":1390.158,"endTime":1395.454,"body":"And he was saying it could be as much as"},{"startTime":1390.158,"endTime":1395.454,"body":"you're doing high box jumps or you know,"},{"startTime":1395.454,"endTime":1398.776,"body":"jumping down from a box so that then"},{"startTime":1395.454,"endTime":1398.776,"body":"you're talking about absorbing loads."},{"startTime":1398.776,"endTime":1401.459,"body":"So you're jumping up, getting explosive,"},{"startTime":1398.776,"endTime":1401.459,"body":"you're jumping down, which is helping your"},{"startTime":1401.459,"endTime":1404.28,"body":"stability and your balance, stuff like"},{"startTime":1401.459,"endTime":1404.28,"body":"that."},{"startTime":1404.301,"endTime":1409.485,"body":"And then, you know, only lifts also fit"},{"startTime":1404.301,"endTime":1409.485,"body":"into that spectrum of being explosive and"},{"startTime":1409.485,"endTime":1412.347,"body":"keeping that dynamic movement in your"},{"startTime":1409.485,"endTime":1412.347,"body":"program."},{"startTime":1412.808,"endTime":1417.412,"body":"I was discussing this with Dave and Abel"},{"startTime":1412.808,"endTime":1417.412,"body":"because their thought on it sort of was"},{"startTime":1417.412,"endTime":1422.216,"body":"that, you know, you get most of your fast"},{"startTime":1417.412,"endTime":1422.216,"body":"twitch muscle fiber recruitment by doing"},{"startTime":1422.216,"endTime":1424.737,"body":"bodybuilding lifts explosively."},{"startTime":1424.978,"endTime":1427.76,"body":"you know, concentric with purpose."},{"startTime":1427.76,"endTime":1430.783,"body":"So you're not actually lifting the"},{"startTime":1427.76,"endTime":1430.783,"body":"concentric slowly, you're trying to lift"},{"startTime":1430.783,"endTime":1431.743,"body":"it quickly."},{"startTime":1432.164,"endTime":1436.227,"body":"My argument back was that the difference"},{"startTime":1432.164,"endTime":1436.227,"body":"is that when you're doing bodybuilding"},{"startTime":1436.227,"endTime":1439.87,"body":"training and lifting a movement"},{"startTime":1436.227,"endTime":1439.87,"body":"explosively, you're doing that only"},{"startTime":1439.87,"endTime":1441.872,"body":"specifically for one muscle group."},{"startTime":1441.872,"endTime":1446.395,"body":"Whereas when you do something like a high"},{"startTime":1441.872,"endTime":1446.395,"body":"box jump, a broad jump, an Olympic lift,"},{"startTime":1446.656,"endTime":1452.821,"body":"that you are engaging your entire body"},{"startTime":1446.656,"endTime":1452.821,"body":"through triple extension, which would be,"},{"startTime":1452.821,"endTime":1453.981,"body":"you know, hips."},{"startTime":1454.234,"endTime":1458.675,"body":"knees and ankles, and then obviously the"},{"startTime":1454.234,"endTime":1458.675,"body":"glutes being part of the hips there, you"},{"startTime":1458.675,"endTime":1463.157,"body":"get a whole lot of coordination of your"},{"startTime":1458.675,"endTime":1463.157,"body":"body having to work together to create"},{"startTime":1463.157,"endTime":1464.018,"body":"power."},{"startTime":1464.818,"endTime":1468.64,"body":"And so my goal here is not to go back to"},{"startTime":1464.818,"endTime":1468.64,"body":"ollie lifting like I was doing in"},{"startTime":1468.64,"endTime":1473.842,"body":"CrossFit, nor do I even really want to do"},{"startTime":1468.64,"endTime":1473.842,"body":"the very technical parts of ollie lifting."},{"startTime":1473.842,"endTime":1476.523,"body":"I don't think I want to do a squat snatch"},{"startTime":1473.842,"endTime":1476.523,"body":"anymore."},{"startTime":1477.324,"endTime":1482.014,"body":"In fact, my plan is to just start"},{"startTime":1477.324,"endTime":1482.014,"body":"incorporating clean pulls."},{"startTime":1482.014,"endTime":1483.415,"body":"as the first thing that I'm gonna do."},{"startTime":1483.415,"endTime":1486.898,"body":"So I'm not even gonna worry about having"},{"startTime":1483.415,"endTime":1486.898,"body":"to catch the bar on my shoulders."},{"startTime":1486.898,"endTime":1491.102,"body":"I just wanna do that kind of bottom"},{"startTime":1486.898,"endTime":1491.102,"body":"position, clean deadlift type thing, and"},{"startTime":1491.102,"endTime":1495.085,"body":"then get to the middle and explode up into"},{"startTime":1491.102,"endTime":1495.085,"body":"a high pull."},{"startTime":1495.085,"endTime":1496.826,"body":"And that's where the lift ends."},{"startTime":1497.087,"endTime":1503.352,"body":"So I've just been debating in my head back"},{"startTime":1497.087,"endTime":1503.352,"body":"and forth with myself mostly about"},{"startTime":1503.393,"endTime":1508.017,"body":"implementing some of these in, mostly as a"},{"startTime":1503.393,"endTime":1508.017,"body":"warmup on training days."},{"startTime":1508.017,"endTime":1509.357,"body":"So I go in, I do."},{"startTime":1509.43,"endTime":1515.472,"body":"three or four progressive sets of clean"},{"startTime":1509.43,"endTime":1515.472,"body":"pulls, maybe I get up to 250 for a set or"},{"startTime":1515.472,"endTime":1518.273,"body":"two, and then I move on to my hypertrophy"},{"startTime":1515.472,"endTime":1518.273,"body":"training."},{"startTime":1518.273,"endTime":1522.675,"body":"And so if implemented in that manner, I"},{"startTime":1518.273,"endTime":1522.675,"body":"don't really see any downside to it."},{"startTime":1522.675,"endTime":1526.977,"body":"In fact, I could see some positives where"},{"startTime":1522.675,"endTime":1526.977,"body":"you could say the central nervous system"},{"startTime":1526.977,"endTime":1531.158,"body":"is gonna get excited by doing these whole"},{"startTime":1526.977,"endTime":1531.158,"body":"body coordinated movements."},{"startTime":1531.158,"endTime":1535.88,"body":"It can almost act as this full body warmup"},{"startTime":1531.158,"endTime":1535.88,"body":"before you get into your hypertrophy work,"},{"startTime":1535.88,"endTime":1539.538,"body":"and I wouldn't do it heavy enough for it"},{"startTime":1535.88,"endTime":1539.538,"body":"to be fatiguing."},{"startTime":1539.538,"endTime":1543.102,"body":"where it would be taking away from what I"},{"startTime":1539.538,"endTime":1543.102,"body":"can give into the hypertrophy work."},{"startTime":1543.102,"endTime":1547.709,"body":"And so, like I said, my goal is to really"},{"startTime":1543.102,"endTime":1547.709,"body":"start with just clean pulls, maybe twice a"},{"startTime":1547.709,"endTime":1553.837,"body":"week, and do that for a month or two, and"},{"startTime":1547.709,"endTime":1553.837,"body":"then see if I wanna progress things into"},{"startTime":1554.138,"endTime":1557.261,"body":"any of the other kind of more dynamic"},{"startTime":1554.138,"endTime":1557.261,"body":"Olympic lifting movements."},{"startTime":1560.551,"endTime":1564.308,"body":"I'm interested to see how this unfolds"},{"startTime":1560.551,"endTime":1564.308,"body":"once it does happen."},{"startTime":1564.794,"endTime":1567.314,"body":"Yeah, for sure, for sure."},{"startTime":1567.314,"endTime":1570.415,"body":"All right, well, this next question, I"},{"startTime":1567.314,"endTime":1570.415,"body":"know these questions come."},{"startTime":1570.415,"endTime":1574.656,"body":"So this question says, need an update on"},{"startTime":1570.415,"endTime":1574.656,"body":"only eating weed?"},{"startTime":1575.556,"endTime":1577.577,"body":"And then why do you like amber beers so"},{"startTime":1575.556,"endTime":1577.577,"body":"much?"},{"startTime":1577.577,"endTime":1580.298,"body":"These are actually two separate questions"},{"startTime":1577.577,"endTime":1580.298,"body":"from two separate people, but I'm gonna"},{"startTime":1580.298,"endTime":1581.898,"body":"address them both at the same time."},{"startTime":1582.978,"endTime":1586.759,"body":"My update on only eating weed is that it"},{"startTime":1582.978,"endTime":1586.759,"body":"comes and goes."},{"startTime":1586.759,"endTime":1591.081,"body":"I go through periods where sometimes I'm"},{"startTime":1586.759,"endTime":1591.081,"body":"like, man, I really need to cut the"},{"startTime":1591.081,"endTime":1594.79,"body":"smoking out and I'm just gonna eat it and"},{"startTime":1591.081,"endTime":1594.79,"body":"I'll make it for a few weeks."},{"startTime":1594.79,"endTime":1598.752,"body":"And then I usually end up going back to"},{"startTime":1594.79,"endTime":1598.752,"body":"smoking mostly out of convenience."},{"startTime":1599.533,"endTime":1601.375,"body":"I don't love the duration of eating weed."},{"startTime":1601.375,"endTime":1605.397,"body":"I don't love that it's a four to six hour"},{"startTime":1601.375,"endTime":1605.397,"body":"commitment when you decide to ingest it."},{"startTime":1605.698,"endTime":1610.882,"body":"And I do love that if I just wanna have a"},{"startTime":1605.698,"endTime":1610.882,"body":"little buzz for an hour or less, I can"},{"startTime":1610.882,"endTime":1614.164,"body":"take one teeny hit and then it's gone."},{"startTime":1614.324,"endTime":1616.066,"body":"So that's the story."},{"startTime":1616.066,"endTime":1620.209,"body":"I'm still in my head, like I would still"},{"startTime":1616.066,"endTime":1620.209,"body":"love to stop smoking."},{"startTime":1620.209,"endTime":1621.029,"body":"I just..."},{"startTime":1622.13,"endTime":1623.29,"body":"It just hasn't happened yet."},{"startTime":1623.29,"endTime":1625.411,"body":"And that's pretty much the reason why."},{"startTime":1625.611,"endTime":1627.652,"body":"Why do I like Amber beers so much?"},{"startTime":1628.352,"endTime":1628.952,"body":"I don't know."},{"startTime":1628.952,"endTime":1631.213,"body":"I didn't like Amber beers until about two"},{"startTime":1628.952,"endTime":1631.213,"body":"years ago."},{"startTime":1631.213,"endTime":1632.894,"body":"And then Amber beers became my favorite."},{"startTime":1632.894,"endTime":1635.155,"body":"And now that's really my, just my"},{"startTime":1632.894,"endTime":1635.155,"body":"preferred beer."},{"startTime":1635.155,"endTime":1641.578,"body":"Anytime I go out, I think it might have"},{"startTime":1635.155,"endTime":1641.578,"body":"something to do with the kind of darker"},{"startTime":1641.578,"endTime":1648.56,"body":"body that feels like it has that kind of"},{"startTime":1641.578,"endTime":1648.56,"body":"brown sugary, maple-y type flavor in it."},{"startTime":1649.121,"endTime":1650.621,"body":"And so I really like that aspect."},{"startTime":1650.621,"endTime":1651.146,"body":"And I..."},{"startTime":1651.146,"endTime":1654.027,"body":"don't know enough about beer to speak much"},{"startTime":1651.146,"endTime":1654.027,"body":"further beyond that."},{"startTime":1654.027,"endTime":1659.388,"body":"So we will move on to the next question"},{"startTime":1654.027,"endTime":1659.388,"body":"and I will kick this one over to Aaron to"},{"startTime":1659.388,"endTime":1661.329,"body":"start off here."},{"startTime":1661.329,"endTime":1664.49,"body":"Aaron, do you think that muscle overlap is"},{"startTime":1661.329,"endTime":1664.49,"body":"a thing?"},{"startTime":1664.49,"endTime":1670.612,"body":"Like in a torso-limbs split, arms get hit"},{"startTime":1664.49,"endTime":1670.612,"body":"more times per week than on an upper-lower"},{"startTime":1670.612,"endTime":1671.472,"body":"split."},{"startTime":1671.573,"endTime":1674.453,"body":"Does that inhibit gains for the arms"},{"startTime":1671.573,"endTime":1674.453,"body":"potentially?"},{"startTime":1676.027,"endTime":1683.33,"body":"I mean, I would say it could if volume and"},{"startTime":1676.027,"endTime":1683.33,"body":"frequency were at a combination that"},{"startTime":1683.33,"endTime":1689.593,"body":"doesn't allow adequate recovery of them,"},{"startTime":1683.33,"endTime":1689.593,"body":"which would therefore impact the quality"},{"startTime":1689.593,"endTime":1693.235,"body":"of your training of them, kind of like we"},{"startTime":1689.593,"endTime":1693.235,"body":"just talked about with my legs in the"},{"startTime":1693.235,"endTime":1694.295,"body":"beginning of it."},{"startTime":1694.796,"endTime":1698.678,"body":"The interesting thing with arms is, I"},{"startTime":1694.796,"endTime":1698.678,"body":"mean, yeah, they get hit with a lot of"},{"startTime":1698.678,"endTime":1700.718,"body":"things, but the..."},{"startTime":1700.843,"endTime":1704.525,"body":"they're often not the limiting factor of"},{"startTime":1700.843,"endTime":1704.525,"body":"it."},{"startTime":1704.525,"endTime":1707.728,"body":"Like when you're doing a chest press,"},{"startTime":1704.525,"endTime":1707.728,"body":"unless you're doing something like very"},{"startTime":1707.728,"endTime":1711.631,"body":"narrow grip, it's likely not your triceps"},{"startTime":1707.728,"endTime":1711.631,"body":"limiting you there."},{"startTime":1711.631,"endTime":1713.452,"body":"Same thing with pulling motions."},{"startTime":1714.113,"endTime":1718.657,"body":"And you're typically not taking them"},{"startTime":1714.113,"endTime":1718.657,"body":"through like a full range of motion,"},{"startTime":1718.657,"endTime":1718.857,"body":"right?"},{"startTime":1718.857,"endTime":1723.781,"body":"If we think of like a row or something"},{"startTime":1718.857,"endTime":1723.781,"body":"like that, yeah, the bicep is lengthened,"},{"startTime":1723.781,"endTime":1727.024,"body":"I would say, but you're not getting it"},{"startTime":1723.781,"endTime":1727.024,"body":"nearly all the way contracted."},{"startTime":1727.024,"endTime":1730.946,"body":"So you're not reaching kind of like peak"},{"startTime":1727.024,"endTime":1730.946,"body":"force outputs in them."},{"startTime":1731.723,"endTime":1735.107,"body":"And you would know, right, if your arms"},{"startTime":1731.723,"endTime":1735.107,"body":"are getting super sore on like your push"},{"startTime":1735.107,"endTime":1743.758,"body":"day or your torso focus day, you would"},{"startTime":1735.107,"endTime":1743.758,"body":"have kind of like subjective feedback,"},{"startTime":1743.758,"endTime":1745.68,"body":"perceptible feedback cues there."},{"startTime":1745.68,"endTime":1751.386,"body":"So I would say it's likely not inhibiting"},{"startTime":1745.68,"endTime":1751.386,"body":"your arm gains."},{"startTime":1752.474,"endTime":1754.335,"body":"Yeah, I tend to agree."},{"startTime":1754.335,"endTime":1758.859,"body":"The approach I would take would be if you"},{"startTime":1754.335,"endTime":1758.859,"body":"need more volume for your arms, you should"},{"startTime":1758.859,"endTime":1761.642,"body":"probably use the torso-limb split."},{"startTime":1761.682,"endTime":1765.846,"body":"And if you don't need as much volume for"},{"startTime":1761.682,"endTime":1765.846,"body":"your arms, then you can probably be fine"},{"startTime":1765.846,"endTime":1767.908,"body":"with an upper-lower split or something"},{"startTime":1765.846,"endTime":1767.908,"body":"like that."},{"startTime":1767.908,"endTime":1772.652,"body":"And so you really just have to look at"},{"startTime":1767.908,"endTime":1772.652,"body":"your own training needs and make an"},{"startTime":1772.652,"endTime":1776.936,"body":"assessment of, hey, how are my arms"},{"startTime":1772.652,"endTime":1776.936,"body":"responding to the current load?"},{"startTime":1776.936,"endTime":1778.737,"body":"Might they respond better to?"},{"startTime":1778.862,"endTime":1780.082,"body":"a higher load."},{"startTime":1780.082,"endTime":1784.043,"body":"And it's probably just a process of"},{"startTime":1780.082,"endTime":1784.043,"body":"experimentation of doing a six month cycle"},{"startTime":1784.043,"endTime":1787.184,"body":"of an upper lower type split where they're"},{"startTime":1784.043,"endTime":1787.184,"body":"getting trained twice a week."},{"startTime":1787.224,"endTime":1791.545,"body":"And then doing a split like where they're"},{"startTime":1787.224,"endTime":1791.545,"body":"getting trained a torso limb split where"},{"startTime":1791.545,"endTime":1794.506,"body":"they're getting trained four times a week"},{"startTime":1791.545,"endTime":1794.506,"body":"and see how they respond, see how they"},{"startTime":1794.506,"endTime":1795.426,"body":"recover."},{"startTime":1795.466,"endTime":1800.027,"body":"And, you know, maybe it's even you have a"},{"startTime":1795.466,"endTime":1800.027,"body":"arm specialization phase."},{"startTime":1800.027,"endTime":1804.529,"body":"And in the arm specialization phase, you"},{"startTime":1800.027,"endTime":1804.529,"body":"do the torso limb split as a tool as a"},{"startTime":1804.529,"endTime":1808.358,"body":"mechanism to increase volume and frequency"},{"startTime":1804.529,"endTime":1808.358,"body":"of your arm training."},{"startTime":1808.358,"endTime":1812.183,"body":"And then maybe if you're on more of a leg"},{"startTime":1808.358,"endTime":1812.183,"body":"priority program, you're doing something"},{"startTime":1812.183,"endTime":1815.667,"body":"like an upper lower where you're doing a"},{"startTime":1812.183,"endTime":1815.667,"body":"little bit less volume for your arms."},{"startTime":1815.667,"endTime":1819.071,"body":"So I don't think that one is necessarily"},{"startTime":1815.667,"endTime":1819.071,"body":"better than the other, they're"},{"startTime":1819.332,"endTime":1820.833,"body":"situationally specific."},{"startTime":1825.097,"endTime":1827.18,"body":"Oh, this is an interesting question."},{"startTime":1827.281,"endTime":1827.775,"body":"Yeah."},{"startTime":1827.775,"endTime":1831.397,"body":"This, let's kick this one over to you"},{"startTime":1827.775,"endTime":1831.397,"body":"first because I have some thoughts on it."},{"startTime":1832.117,"endTime":1836.699,"body":"How to bias dumbbell pullovers more"},{"startTime":1832.117,"endTime":1836.699,"body":"towards lats."},{"startTime":1836.699,"endTime":1841.941,"body":"I feel my lats stretch, but I also get a"},{"startTime":1836.699,"endTime":1841.941,"body":"ton of triceps and a bit of chest."},{"startTime":1841.941,"endTime":1844.762,"body":"Any tips to limit that and get more lats?"},{"startTime":1846.502,"endTime":1852.286,"body":"Yeah, this question made me smile because"},{"startTime":1846.502,"endTime":1852.286,"body":"the dumbbell pullover actually trains all"},{"startTime":1852.286,"endTime":1853.747,"body":"three of those areas."},{"startTime":1853.747,"endTime":1857.469,"body":"And there really isn't much that you can"},{"startTime":1853.747,"endTime":1857.469,"body":"do to change that."},{"startTime":1857.469,"endTime":1862.733,"body":"You might be able to slightly shift which"},{"startTime":1857.469,"endTime":1862.733,"body":"areas are getting more or less of the"},{"startTime":1862.733,"endTime":1866.776,"body":"stimulus, but let's talk quick anatomy"},{"startTime":1862.733,"endTime":1866.776,"body":"real quick."},{"startTime":1868.037,"endTime":1874.101,"body":"So when you extend your arm overhead as"},{"startTime":1868.037,"endTime":1874.101,"body":"you do in a pullover, or even in a lat"},{"startTime":1874.101,"endTime":1875.041,"body":"pulldown,"},{"startTime":1875.63,"endTime":1879.052,"body":"Your long head of your tricep is working."},{"startTime":1879.052,"endTime":1883.856,"body":"So your lat and your long head both insert"},{"startTime":1879.052,"endTime":1883.856,"body":"into a similar place back here."},{"startTime":1884.196,"endTime":1890.26,"body":"And so anytime that you're reaching the"},{"startTime":1884.196,"endTime":1890.26,"body":"arm overhead behind you and pulling it"},{"startTime":1890.381,"endTime":1895.785,"body":"down or slightly forward, your lats are"},{"startTime":1890.381,"endTime":1895.785,"body":"gonna work and the long head of your"},{"startTime":1895.785,"endTime":1897.506,"body":"tricep is going to work."},{"startTime":1898.207,"endTime":1900.528,"body":"There's nothing you can really do about"},{"startTime":1898.207,"endTime":1900.528,"body":"that."},{"startTime":1900.528,"endTime":1902.186,"body":"You feel it less in a pull down."},{"startTime":1902.186,"endTime":1903.927,"body":"but that doesn't mean that it's not"},{"startTime":1902.186,"endTime":1903.927,"body":"working."},{"startTime":1903.927,"endTime":1906.249,"body":"It is working less than it is in the"},{"startTime":1903.927,"endTime":1906.249,"body":"pullover."},{"startTime":1907.93,"endTime":1916.578,"body":"The pec minor, which is kind of the lower"},{"startTime":1907.93,"endTime":1916.578,"body":"chest area on your pec, pec minor also"},{"startTime":1916.578,"endTime":1919.56,"body":"works quite a bit in the pullover."},{"startTime":1919.62,"endTime":1922.903,"body":"And again, you just can't really avoid"},{"startTime":1919.62,"endTime":1922.903,"body":"that."},{"startTime":1923.464,"endTime":1930.229,"body":"When you're saying that you're feeling"},{"startTime":1923.464,"endTime":1930.229,"body":"your triceps in the pullover, my guess is,"},{"startTime":1930.229,"endTime":1930.909,"body":"well,"},{"startTime":1930.962,"endTime":1932.442,"body":"you're gonna feel them anyway, like I"},{"startTime":1930.962,"endTime":1932.442,"body":"said."},{"startTime":1932.442,"endTime":1935.664,"body":"So it's not that it's a problem that"},{"startTime":1932.442,"endTime":1935.664,"body":"you're feeling them, but if you would like"},{"startTime":1935.664,"endTime":1941.286,"body":"to feel them less, I would think that you"},{"startTime":1935.664,"endTime":1941.286,"body":"can probably focus on not changing your"},{"startTime":1941.286,"endTime":1943.087,"body":"elbow angle at all."},{"startTime":1943.087,"endTime":1947.088,"body":"So when you descend down into your"},{"startTime":1943.087,"endTime":1947.088,"body":"pullover, whatever bend you have in your"},{"startTime":1947.088,"endTime":1951.11,"body":"elbow should be maintained throughout the"},{"startTime":1947.088,"endTime":1951.11,"body":"entire range of motion."},{"startTime":1951.11,"endTime":1955.652,"body":"Because imagine if you're going down with"},{"startTime":1951.11,"endTime":1955.652,"body":"your arm a little bit straighter and then"},{"startTime":1955.652,"endTime":1959.514,"body":"your elbow bends, and then it straightens"},{"startTime":1955.652,"endTime":1959.514,"body":"again as you ascend."},{"startTime":1959.514,"endTime":1964.055,"body":"what you're essentially doing is a lying"},{"startTime":1959.514,"endTime":1964.055,"body":"tricep extension."},{"startTime":1964.055,"endTime":1967.917,"body":"It's more, you're turning a pullover into"},{"startTime":1964.055,"endTime":1967.917,"body":"a lying tricep extension."},{"startTime":1967.917,"endTime":1971.238,"body":"And so I'm not gonna tell you to do the"},{"startTime":1967.917,"endTime":1971.238,"body":"movement with completely straight arms,"},{"startTime":1971.238,"endTime":1975.54,"body":"because I think that puts way too much"},{"startTime":1971.238,"endTime":1975.54,"body":"stress onto the various shoulder joint"},{"startTime":1975.54,"endTime":1976.42,"body":"areas."},{"startTime":1976.941,"endTime":1981.963,"body":"But I do think that maintaining the same"},{"startTime":1976.941,"endTime":1981.963,"body":"amount of elbow bend throughout the entire"},{"startTime":1981.963,"endTime":1987.465,"body":"movement, where you're essentially just"},{"startTime":1981.963,"endTime":1987.465,"body":"using this arm as a pendulum to rotate"},{"startTime":1987.805,"endTime":1989.365,"body":"through the fulcrum."},{"startTime":1989.458,"endTime":1994.859,"body":"there of the lats and if you're able to"},{"startTime":1989.458,"endTime":1994.859,"body":"maintain that same arm bend, the triceps"},{"startTime":1994.859,"endTime":1999.64,"body":"will then act as a stabilizer muscle, but"},{"startTime":1994.859,"endTime":1999.64,"body":"they're not going to be an active mover"},{"startTime":1999.64,"endTime":2002.501,"body":"like they would be if your arm is"},{"startTime":1999.64,"endTime":2002.501,"body":"straightening and bending throughout the"},{"startTime":2002.501,"endTime":2003.681,"body":"range of motion."},{"startTime":2004.522,"endTime":2006.462,"body":"So that would be kind of the main thing I"},{"startTime":2004.522,"endTime":2006.462,"body":"would focus on."},{"startTime":2006.462,"endTime":2009.183,"body":"And it's usually the thing I try to think"},{"startTime":2006.462,"endTime":2009.183,"body":"about when I'm doing the movement."},{"startTime":2009.183,"endTime":2016.045,"body":"The last thing is, I really try to keep my"},{"startTime":2009.183,"endTime":2016.045,"body":"hand almost bent back on the pullover."},{"startTime":2016.045,"endTime":2018.525,"body":"So it's pushing through the"},{"startTime":2018.782,"endTime":2022.304,"body":"the lower palm area that connects into the"},{"startTime":2018.782,"endTime":2022.304,"body":"wrist."},{"startTime":2022.905,"endTime":2027.588,"body":"If you're pushing through that area more,"},{"startTime":2022.905,"endTime":2027.588,"body":"I think that I personally feel that a"},{"startTime":2027.588,"endTime":2032.852,"body":"little bit more in my lats than when I let"},{"startTime":2027.588,"endTime":2032.852,"body":"my hand kind of rotate over into that more"},{"startTime":2032.852,"endTime":2034.593,"body":"like forearm flexed position."},{"startTime":2037.875,"endTime":2040.536,"body":"I have two small points to add here."},{"startTime":2040.536,"endTime":2045.258,"body":"If we're talking the dumbbell pullover, I"},{"startTime":2040.536,"endTime":2045.258,"body":"think if you wanted to feel it a little"},{"startTime":2045.258,"endTime":2050.2200000000003,"body":"bit less, you could shorten your range of"},{"startTime":2045.258,"endTime":2050.2200000000003,"body":"motion in the finishing position and not"},{"startTime":2050.2200000000003,"endTime":2054.6220000000003,"body":"come all the way to like the dumbbell is,"},{"startTime":2050.2200000000003,"endTime":2054.6220000000003,"body":"you know, over your chest pretty much."},{"startTime":2054.6220000000003,"endTime":2059.4049999999997,"body":"As that arm comes down, you know, closer"},{"startTime":2054.6220000000003,"endTime":2059.4049999999997,"body":"from where your bicep comes down to your,"},{"startTime":2059.4049999999997,"endTime":2063.666,"body":"you know, closely like your rib cage,"},{"startTime":2059.4049999999997,"endTime":2063.666,"body":"that's going to be like."},{"startTime":2063.907,"endTime":2068.089,"body":"That's chest involvement there on that pec"},{"startTime":2063.907,"endTime":2068.089,"body":"minor like Brian had mentioned."},{"startTime":2068.1890000000003,"endTime":2068.8289999999997,"body":"So I would be my first."},{"startTime":2068.8289999999997,"endTime":2072.6310000000003,"body":"You could just focus more on the length"},{"startTime":2068.8289999999997,"endTime":2072.6310000000003,"body":"and partials almost per se."},{"startTime":2073.712,"endTime":2078.115,"body":"The second, and this is kind of a sidestep"},{"startTime":2073.712,"endTime":2078.115,"body":"to the question, don't perform them with a"},{"startTime":2078.115,"endTime":2078.915,"body":"dumbbell."},{"startTime":2078.915,"endTime":2081.036,"body":"Perform them with a cable."},{"startTime":2081.036,"endTime":2083.838,"body":"That's how I always do them, standing with"},{"startTime":2081.036,"endTime":2083.838,"body":"a cable."},{"startTime":2083.838,"endTime":2086.779,"body":"Again, you're not gonna be able to take"},{"startTime":2083.838,"endTime":2086.779,"body":"your tricep and chest completely out of"},{"startTime":2086.779,"endTime":2091.882,"body":"it, but it allows you a grip that you can"},{"startTime":2086.779,"endTime":2091.882,"body":"kind of de-leverage your chest in a little"},{"startTime":2091.882,"endTime":2092.967,"body":"bit because you can use like a..."},{"startTime":2092.967,"endTime":2098.77,"body":"a more pulling grip as opposed to like a,"},{"startTime":2092.967,"endTime":2098.77,"body":"you know, like a thumbs on top sort of"},{"startTime":2098.77,"endTime":2102.352,"body":"grip, which will just inherently allow you"},{"startTime":2098.77,"endTime":2102.352,"body":"to use a little bit more chest."},{"startTime":2102.352,"endTime":2108.936,"body":"And you can, yeah, you can, it's just, I"},{"startTime":2102.352,"endTime":2108.936,"body":"don't know, I prefer it."},{"startTime":2108.936,"endTime":2112.678,"body":"I find I can use way less chest and"},{"startTime":2108.936,"endTime":2112.678,"body":"triceps doing it that way."},{"startTime":2112.918,"endTime":2117.841,"body":"Again, it will still hit some of that, but"},{"startTime":2112.918,"endTime":2117.841,"body":"I think it'll just be a little bit easier"},{"startTime":2117.841,"endTime":2120.982,"body":"for you there using like a standing cable"},{"startTime":2117.841,"endTime":2120.982,"body":"variation."},{"startTime":2121.223,"endTime":2122.725,"body":"Yep, I like that."},{"startTime":2126.055,"endTime":2128.9,"body":"Okay, Brian, let's kick this one over to"},{"startTime":2126.055,"endTime":2128.9,"body":"you."},{"startTime":2128.9,"endTime":2132.044,"body":"What have you learned so far with your"},{"startTime":2128.9,"endTime":2132.044,"body":"coach?"},{"startTime":2132.125,"endTime":2134.009,"body":"Which I believe we're speaking about Dr."},{"startTime":2134.009,"endTime":2134.349,"body":"Mike T."},{"startTime":2134.349,"endTime":2135.318,"body":"Nelson here."},{"startTime":2135.318,"endTime":2136.378,"body":"Yeah, yeah."},{"startTime":2136.378,"endTime":2140.881,"body":"So I think that this is a little bit too"},{"startTime":2136.378,"endTime":2140.881,"body":"early to tell."},{"startTime":2143.003,"endTime":2148.087,"body":"So, so far, we've only been really working"},{"startTime":2143.003,"endTime":2148.087,"body":"together for 10 days."},{"startTime":2148.087,"endTime":2153.07,"body":"I mean, to be completely frank, we had an"},{"startTime":2148.087,"endTime":2153.07,"body":"initial consult call before I left for"},{"startTime":2153.07,"endTime":2157.414,"body":"Bermuda, so in mid October, but the"},{"startTime":2153.07,"endTime":2157.414,"body":"training didn't actually start until"},{"startTime":2157.414,"endTime":2158.854,"body":"October 30th."},{"startTime":2158.975,"endTime":2161.957,"body":"And so we're literally, yeah, like 10 days"},{"startTime":2158.975,"endTime":2161.957,"body":"in at this point."},{"startTime":2163.09,"endTime":2168.771,"body":"So far, all I've learned really is that"},{"startTime":2163.09,"endTime":2168.771,"body":"my, basically what I talked about in the"},{"startTime":2168.771,"endTime":2173.593,"body":"updates, that I'm better at power work and"},{"startTime":2168.771,"endTime":2173.593,"body":"worse at aerobic work."},{"startTime":2173.593,"endTime":2179.194,"body":"And that is something that I probably"},{"startTime":2173.593,"endTime":2179.194,"body":"knew, you know, subconsciously or"},{"startTime":2179.194,"endTime":2182.695,"body":"consciously, even before, you know,"},{"startTime":2179.194,"endTime":2182.695,"body":"working with him."},{"startTime":2182.796,"endTime":2188.137,"body":"I thought it was really cool how he put"},{"startTime":2182.796,"endTime":2188.137,"body":"together this graph for me of my different"},{"startTime":2188.137,"endTime":2189.577,"body":"outputs on the..."},{"startTime":2189.898,"endTime":2194.901,"body":"the chips scale and it compared it to a"},{"startTime":2189.898,"endTime":2194.901,"body":"couple other scales and was like, Hey, if"},{"startTime":2194.901,"endTime":2197.263,"body":"you're a power athlete, this is your"},{"startTime":2194.901,"endTime":2197.263,"body":"expectation."},{"startTime":2197.263,"endTime":2200.025,"body":"If you're an endurance athlete, this is"},{"startTime":2197.263,"endTime":2200.025,"body":"your expectation."},{"startTime":2200.025,"endTime":2202.367,"body":"And it was cool to see where I fall on"},{"startTime":2200.025,"endTime":2202.367,"body":"those different spectrums."},{"startTime":2202.367,"endTime":2206.029,"body":"But, but ultimately I'm sure I'm going to"},{"startTime":2202.367,"endTime":2206.029,"body":"learn a lot."},{"startTime":2206.289,"endTime":2209.992,"body":"The time just hasn't been sufficient"},{"startTime":2206.289,"endTime":2209.992,"body":"enough at this point for me to learn a"},{"startTime":2209.992,"endTime":2210.872,"body":"ton."},{"startTime":2211.213,"endTime":2215.376,"body":"And so I'll leave it there and you guys"},{"startTime":2211.213,"endTime":2215.376,"body":"know that I will continue to update you on"},{"startTime":2215.376,"endTime":2216.937,"body":"what I learned as I learn it."},{"startTime":2216.937,"endTime":2217.637,"body":"So"},{"startTime":2217.77,"endTime":2223.343,"body":"Just stay tuned in specifically to the"},{"startTime":2217.77,"endTime":2223.343,"body":"updates section of the podcast and Aaron I"},{"startTime":2223.343,"endTime":2225.067,"body":"need to run up and grab my power cord."},{"startTime":2225.067,"endTime":2228.193,"body":"So I'm going to let you run on this"},{"startTime":2225.067,"endTime":2228.193,"body":"question and I'll be right back"},{"startTime":2233.223,"endTime":2237.044,"body":"So, what we will do is kind of jump ahead"},{"startTime":2233.223,"endTime":2237.044,"body":"a little bit and then we'll back up."},{"startTime":2237.044,"endTime":2242.927,"body":"So, the next question that is not Brian"},{"startTime":2237.044,"endTime":2242.927,"body":"specific is how to gauge RIR."},{"startTime":2242.927,"endTime":2247.668,"body":"I find it so difficult, so I just take"},{"startTime":2242.927,"endTime":2247.668,"body":"every set to failure."},{"startTime":2248.129,"endTime":2251.991,"body":"So, there's a couple of YouTube links that"},{"startTime":2248.129,"endTime":2251.991,"body":"Brian has here that we will put in the"},{"startTime":2251.991,"endTime":2253.391,"body":"kind of show notes here."},{"startTime":2253.891,"endTime":2261.434,"body":"Honestly, the most important thing that I"},{"startTime":2253.891,"endTime":2261.434,"body":"find is knowing where a..."},{"startTime":2261.647,"endTime":2264.248,"body":"exercise will fail, right?"},{"startTime":2264.289,"endTime":2271.315,"body":"For example, when we are doing a, like a"},{"startTime":2264.289,"endTime":2271.315,"body":"single arm tricep, you know, push down or"},{"startTime":2271.315,"endTime":2274.738,"body":"kick back, something like that, you're not"},{"startTime":2271.315,"endTime":2274.738,"body":"going to fail that in the lengthened"},{"startTime":2274.738,"endTime":2275.439,"body":"position, right?"},{"startTime":2275.439,"endTime":2278.622,"body":"You're going to fail that near the"},{"startTime":2275.439,"endTime":2278.622,"body":"shortened end range, right?"},{"startTime":2278.622,"endTime":2281.324,"body":"Which is that terminal kind of elbow"},{"startTime":2278.622,"endTime":2281.324,"body":"extension."},{"startTime":2281.404,"endTime":2285.027,"body":"So that can kind of help you gauge a"},{"startTime":2281.404,"endTime":2285.027,"body":"little bit."},{"startTime":2285.027,"endTime":2286.608,"body":"Something like a..."},{"startTime":2288.843,"endTime":2293.347,"body":"most squat pattern motions, let's say not"},{"startTime":2288.843,"endTime":2293.347,"body":"the pendulum squat, you're gonna fail in"},{"startTime":2293.347,"endTime":2294.027,"body":"that mid-range."},{"startTime":2294.027,"endTime":2297.951,"body":"You have a lot of really good leverage in"},{"startTime":2294.027,"endTime":2297.951,"body":"the length and position."},{"startTime":2297.951,"endTime":2300.373,"body":"It kind of falls off once you get into"},{"startTime":2297.951,"endTime":2300.373,"body":"that mid-range."},{"startTime":2300.373,"endTime":2304.957,"body":"And then that's where you kind of"},{"startTime":2300.373,"endTime":2304.957,"body":"understanding whereabouts you will fail is"},{"startTime":2304.957,"endTime":2306.438,"body":"really, really important."},{"startTime":2307.199,"endTime":2311.884,"body":"So typically the best thing, once you"},{"startTime":2307.199,"endTime":2311.884,"body":"understand that, film yourself, right?"},{"startTime":2311.884,"endTime":2315.346,"body":"When you're filming yourself, you are"},{"startTime":2311.884,"endTime":2315.346,"body":"going to know where..."},{"startTime":2315.763,"endTime":2318.365,"body":"your rep speed really starts to slow down."},{"startTime":2318.365,"endTime":2322.668,"body":"And there's some exercises, like think of"},{"startTime":2318.365,"endTime":2322.668,"body":"like a seated row or something like that."},{"startTime":2322.668,"endTime":2324.81,"body":"You're gonna be able, like a seated cable"},{"startTime":2322.668,"endTime":2324.81,"body":"row."},{"startTime":2324.81,"endTime":2328.793,"body":"You're gonna be able to grind through like"},{"startTime":2324.81,"endTime":2328.793,"body":"anywhere from like one to three reps,"},{"startTime":2328.793,"endTime":2330.534,"body":"depending on who you are."},{"startTime":2330.535,"endTime":2334.497,"body":"And once the reps really start to slow"},{"startTime":2330.535,"endTime":2334.497,"body":"down, you can kind of gauge."},{"startTime":2334.578,"endTime":2340.082,"body":"Something like a, like an overhead tricep"},{"startTime":2334.578,"endTime":2340.082,"body":"extension, right?"},{"startTime":2340.082,"endTime":2343.485,"body":"Like where you're maybe leaning away from"},{"startTime":2340.082,"endTime":2343.485,"body":"the cable stack and in your arms, you're"},{"startTime":2343.485,"endTime":2344.786,"body":"up over your head."},{"startTime":2344.786,"endTime":2345.331,"body":"You're"},{"startTime":2345.331,"endTime":2349.112,"body":"you're gonna have like one rep that you"},{"startTime":2345.331,"endTime":2349.112,"body":"make and the next one you fail."},{"startTime":2349.112,"endTime":2354.615,"body":"So those ones are a little bit more"},{"startTime":2349.112,"endTime":2354.615,"body":"ambiguous but something like that, when"},{"startTime":2354.615,"endTime":2362.218,"body":"it's arms or a smaller muscle group, I'd"},{"startTime":2354.615,"endTime":2362.218,"body":"say that the relative safety risk is quite"},{"startTime":2362.218,"endTime":2365.019,"body":"good there as opposed to something that's"},{"startTime":2362.218,"endTime":2365.019,"body":"more like a compound movement."},{"startTime":2365.019,"endTime":2370.341,"body":"So kind of to wrap up my instructions"},{"startTime":2365.019,"endTime":2370.341,"body":"here, nowhere the exercise is going to"},{"startTime":2370.341,"endTime":2373.482,"body":"fail as it's going to help you gauge, film"},{"startTime":2370.341,"endTime":2373.482,"body":"it."},{"startTime":2373.543,"endTime":2376.083,"body":"So you can see, okay, this was all the way"},{"startTime":2373.543,"endTime":2376.083,"body":"to failure."},{"startTime":2376.083,"endTime":2379.484,"body":"This was what two reps in reserve looked"},{"startTime":2376.083,"endTime":2379.484,"body":"like in terms of rep speed."},{"startTime":2379.484,"endTime":2383.846,"body":"And then knowing which exercises you can"},{"startTime":2379.484,"endTime":2383.846,"body":"probably grind some out, which ones were"},{"startTime":2383.846,"endTime":2388.948,"body":"like, hey, rep nine, not that, not, you"},{"startTime":2383.846,"endTime":2388.948,"body":"know, challenging, but moved well."},{"startTime":2388.948,"endTime":2393.029,"body":"Rep 10, I couldn't get off the bottom sort"},{"startTime":2388.948,"endTime":2393.029,"body":"of thing is really, really helpful."},{"startTime":2393.069,"endTime":2398.57,"body":"So Brian, what I did here is jumped ahead"},{"startTime":2393.069,"endTime":2398.57,"body":"to question 10, which is on gauging R."},{"startTime":2400.499,"endTime":2400.799,"body":"Cool."},{"startTime":2400.799,"endTime":2402.72,"body":"So I think you answered that really well."},{"startTime":2402.72,"endTime":2404.301,"body":"Great synopsis there."},{"startTime":2404.541,"endTime":2406.522,"body":"Very similar to what I would have said to"},{"startTime":2404.541,"endTime":2406.522,"body":"you."},{"startTime":2406.522,"endTime":2409.464,"body":"I think it really does depend on the"},{"startTime":2406.522,"endTime":2409.464,"body":"exercise."},{"startTime":2409.484,"endTime":2412.746,"body":"I linked two videos, which we'll put into"},{"startTime":2409.484,"endTime":2412.746,"body":"the show notes."},{"startTime":2412.746,"endTime":2414.487,"body":"Both are from Jeff Nippard."},{"startTime":2414.707,"endTime":2419.43,"body":"The first one is how to gauge RIR"},{"startTime":2414.707,"endTime":2419.43,"body":"basically."},{"startTime":2419.43,"endTime":2422.793,"body":"and he takes you through a number of"},{"startTime":2419.43,"endTime":2422.793,"body":"different movements and what it looks like"},{"startTime":2422.793,"endTime":2426.596,"body":"when you're getting close to failure with"},{"startTime":2422.793,"endTime":2426.596,"body":"a rep speed timer, so you can actually see"},{"startTime":2426.596,"endTime":2428.578,"body":"the rep speed slow as you go."},{"startTime":2428.578,"endTime":2432.722,"body":"And then the second video is just another"},{"startTime":2428.578,"endTime":2432.722,"body":"kind of, it's an addendum to that video,"},{"startTime":2432.722,"endTime":2435.985,"body":"where he shows himself going through a"},{"startTime":2432.722,"endTime":2435.985,"body":"number of different movements and what"},{"startTime":2435.985,"endTime":2437.166,"body":"that looks like."},{"startTime":2437.166,"endTime":2443.892,"body":"And so, assuming that technique is"},{"startTime":2437.166,"endTime":2443.892,"body":"unchanged, rep speed is for sure the"},{"startTime":2443.892,"endTime":2446.006,"body":"number one thing that you can look at."},{"startTime":2446.006,"endTime":2449.046,"body":"Uh, but as Aaron was saying, it's very"},{"startTime":2446.006,"endTime":2449.046,"body":"movement dependent."},{"startTime":2449.046,"endTime":2453.048,"body":"And so his example of, you know, a length"},{"startTime":2449.046,"endTime":2453.048,"body":"and movement with the overhead tricep"},{"startTime":2453.048,"endTime":2455.729,"body":"extension, it really is like, you're going"},{"startTime":2453.048,"endTime":2455.729,"body":"fine."},{"startTime":2455.729,"endTime":2458.53,"body":"And then you get to the bottom and there's"},{"startTime":2455.729,"endTime":2458.53,"body":"one where you like struggle to get out of"},{"startTime":2458.53,"endTime":2460.41,"body":"the bottom and you barely make it."},{"startTime":2460.41,"endTime":2462.471,"body":"And then the next one, you're not going"},{"startTime":2460.41,"endTime":2462.471,"body":"anywhere."},{"startTime":2462.571,"endTime":2467.973,"body":"And it's kind of the same for like a squat"},{"startTime":2462.571,"endTime":2467.973,"body":"pattern movement or, um, any of these more"},{"startTime":2467.973,"endTime":2470.833,"body":"like lengthened demanding movements like"},{"startTime":2467.973,"endTime":2470.833,"body":"that."},{"startTime":2470.87,"endTime":2476.554,"body":"Uh, the short movements like your Rose and"},{"startTime":2470.87,"endTime":2476.554,"body":"you know, some, some spider curls and"},{"startTime":2476.554,"endTime":2478.916,"body":"dumbbell lateral raises and stuff like"},{"startTime":2476.554,"endTime":2478.916,"body":"that."},{"startTime":2479.156,"endTime":2483.34,"body":"That failure looks a lot different because"},{"startTime":2479.156,"endTime":2483.34,"body":"you can actually grind a bunch of reps and"},{"startTime":2483.34,"endTime":2487.423,"body":"you'll see rep speed slow down a lot more"},{"startTime":2483.34,"endTime":2487.423,"body":"than you may on one of those more"},{"startTime":2487.423,"endTime":2488.744,"body":"lengthened movements."},{"startTime":2488.744,"endTime":2492.507,"body":"Uh, just to provide a little context on"},{"startTime":2488.744,"endTime":2492.507,"body":"this question, this question actually came"},{"startTime":2492.507,"endTime":2497.791,"body":"through because this guy commented on my"},{"startTime":2492.507,"endTime":2497.791,"body":"RDL, that video from yesterday."},{"startTime":2497.791,"endTime":2500.722,"body":"And he was like, how do you know how close"},{"startTime":2497.791,"endTime":2500.722,"body":"you are to failure?"},{"startTime":2500.722,"endTime":2505.444,"body":"And I think that brings up a larger"},{"startTime":2500.722,"endTime":2505.444,"body":"question specific to the RDL or it could"},{"startTime":2505.444,"endTime":2508.866,"body":"be to the back squat, but any of these"},{"startTime":2505.444,"endTime":2508.866,"body":"movements where you have some degrees of"},{"startTime":2508.866,"endTime":2511.027,"body":"freedom in your movement."},{"startTime":2511.127,"endTime":2515.389,"body":"And so, you know, how do you tell how"},{"startTime":2511.127,"endTime":2515.389,"body":"close you are to failure on an RDL?"},{"startTime":2515.389,"endTime":2520.752,"body":"I mean, is it the moment that your back"},{"startTime":2515.389,"endTime":2520.752,"body":"angle changes at all?"},{"startTime":2521.113,"endTime":2525.315,"body":"So you start with like a completely flat"},{"startTime":2521.113,"endTime":2525.315,"body":"back and then if there's any flexion, then"},{"startTime":2525.315,"endTime":2527.456,"body":"now you're suddenly past failure."},{"startTime":2527.636,"endTime":2530.537,"body":"Cause I think that probably is not how I"},{"startTime":2527.636,"endTime":2530.537,"body":"approach it."},{"startTime":2532.178,"endTime":2539.621,"body":"I set a minimum level of flexion that I"},{"startTime":2532.178,"endTime":2539.621,"body":"consider to be too much."},{"startTime":2539.861,"endTime":2544.223,"body":"And I don't consider flexion at all to be"},{"startTime":2539.861,"endTime":2544.223,"body":"too much, but there's a certain level"},{"startTime":2544.223,"endTime":2545.564,"body":"where it becomes too much."},{"startTime":2545.564,"endTime":2555.868,"body":"And for me, that's usually the point where"},{"startTime":2545.564,"endTime":2555.868,"body":"my hips rise faster than my torso."},{"startTime":2555.868,"endTime":2559.602,"body":"So anytime you're doing a hip hinge"},{"startTime":2555.868,"endTime":2559.602,"body":"movement, you're going to want"},{"startTime":2559.602,"endTime":2565.025,"body":"your hips and your torso to rise together"},{"startTime":2559.602,"endTime":2565.025,"body":"or to see your torso rise and your hips"},{"startTime":2565.025,"endTime":2566.645,"body":"stay stable even."},{"startTime":2566.766,"endTime":2571.989,"body":"But when you see that, you guys have all"},{"startTime":2566.766,"endTime":2571.989,"body":"seen the question mark deadlift where you"},{"startTime":2571.989,"endTime":2574.85,"body":"go to set up for your deadlift and then"},{"startTime":2571.989,"endTime":2574.85,"body":"the first thing that happens is your ass"},{"startTime":2574.85,"endTime":2577.471,"body":"flies up and your background's over."},{"startTime":2577.532,"endTime":2579.393,"body":"And so that's obviously way too much."},{"startTime":2579.393,"endTime":2582.455,"body":"That's way past failure on any sort of hip"},{"startTime":2579.393,"endTime":2582.455,"body":"hinge."},{"startTime":2582.455,"endTime":2587.934,"body":"But there certainly is a point where you"},{"startTime":2582.455,"endTime":2587.934,"body":"can still have some back flexion, meaning,"},{"startTime":2587.934,"endTime":2593.978,"body":"very slight rounding of your back, but"},{"startTime":2587.934,"endTime":2593.978,"body":"your hips are still moving in coordination"},{"startTime":2593.978,"endTime":2595.039,"body":"with your torso."},{"startTime":2595.039,"endTime":2598.001,"body":"And so I do not consider that to be past"},{"startTime":2595.039,"endTime":2598.001,"body":"failure."},{"startTime":2598.001,"endTime":2602.384,"body":"I consider that to be acceptable ranges of"},{"startTime":2598.001,"endTime":2602.384,"body":"form degradation if you want to look at it"},{"startTime":2602.384,"endTime":2606.987,"body":"like that, especially because when you're"},{"startTime":2602.384,"endTime":2606.987,"body":"into the heavier weights on RDLs, your"},{"startTime":2606.987,"endTime":2613.652,"body":"upper back is just going to round over a"},{"startTime":2606.987,"endTime":2613.652,"body":"little bit, protract the scapula"},{"startTime":2613.652,"endTime":2616.034,"body":"essentially, because you just can't."},{"startTime":2616.034,"endTime":2621.257,"body":"maintain scapular retraction, nor should"},{"startTime":2616.034,"endTime":2621.257,"body":"you be expected to, but that's gonna fail"},{"startTime":2621.257,"endTime":2623.658,"body":"significantly before your hips and glutes"},{"startTime":2621.257,"endTime":2623.658,"body":"are."},{"startTime":2623.658,"endTime":2628.821,"body":"And so if you ended a set the moment that"},{"startTime":2623.658,"endTime":2628.821,"body":"you begin to see your upper background"},{"startTime":2628.821,"endTime":2631.983,"body":"over, you've missed out on a ton of"},{"startTime":2628.821,"endTime":2631.983,"body":"potential progress."},{"startTime":2632.584,"endTime":2636.046,"body":"So I think with a movement like an RDL or"},{"startTime":2632.584,"endTime":2636.046,"body":"a squat where there's tons of degrees of"},{"startTime":2636.046,"endTime":2640.468,"body":"freedom, you do have to set kind of an"},{"startTime":2636.046,"endTime":2640.468,"body":"expectation of what is too much form"},{"startTime":2640.468,"endTime":2642.669,"body":"degradation, because some."},{"startTime":2643.958,"endTime":2647.919,"body":"is expected, especially if you're starting"},{"startTime":2643.958,"endTime":2647.919,"body":"the rep with a perfectly flat back, and"},{"startTime":2647.919,"endTime":2650.3,"body":"you're not gonna end the set the exact"},{"startTime":2647.919,"endTime":2650.3,"body":"same way."},{"startTime":2650.361,"endTime":2654.162,"body":"So I'd encourage you to watch those two"},{"startTime":2650.361,"endTime":2654.162,"body":"Jeff Nip, Jeff Nippard videos."},{"startTime":2654.202,"endTime":2658.644,"body":"My group programs have found them"},{"startTime":2654.202,"endTime":2658.644,"body":"extremely helpful and really help engaging"},{"startTime":2658.644,"endTime":2660.405,"body":"RIR on the different movements."},{"startTime":2660.405,"endTime":2665.107,"body":"And then when it comes to something like"},{"startTime":2660.405,"endTime":2665.107,"body":"an RDL, just understand that there will be"},{"startTime":2665.107,"endTime":2667.789,"body":"some degradation, but as long as"},{"startTime":2665.107,"endTime":2667.789,"body":"everything's moving together in"},{"startTime":2667.789,"endTime":2670.109,"body":"coordination, it's all still good."},{"startTime":2673.823,"endTime":2674.703,"body":"Wonderful."},{"startTime":2674.884,"endTime":2677.628,"body":"We'll work back to some of these earlier"},{"startTime":2674.884,"endTime":2677.628,"body":"questions."},{"startTime":2677.909,"endTime":2683.117,"body":"Brian, what do you envision your 2024"},{"startTime":2677.909,"endTime":2683.117,"body":"split to be between hypertrophy and"},{"startTime":2683.117,"endTime":2684.017,"body":"biking?"},{"startTime":2684.814,"endTime":2688.496,"body":"Yeah, I think it's probably going to be"},{"startTime":2684.814,"endTime":2688.496,"body":"pretty similar to what we experienced this"},{"startTime":2688.496,"endTime":2691.257,"body":"year, except that I'm going to learn my"},{"startTime":2688.496,"endTime":2691.257,"body":"lesson a lot sooner."},{"startTime":2691.897,"endTime":2698.021,"body":"So it took me a long time this past season"},{"startTime":2691.897,"endTime":2698.021,"body":"to make the switch to a full body training"},{"startTime":2698.021,"endTime":2698.921,"body":"program."},{"startTime":2698.921,"endTime":2702.483,"body":"I don't think I did that until I was six"},{"startTime":2698.921,"endTime":2702.483,"body":"or seven weeks out from the bike race."},{"startTime":2702.703,"endTime":2706.505,"body":"And I was trying to do too much."},{"startTime":2706.506,"endTime":2711.548,"body":"I was trying to train four to five days a"},{"startTime":2706.506,"endTime":2711.548,"body":"week on a split hypertrophy program and"},{"startTime":2711.548,"endTime":2713.829,"body":"also bike eight to 11 hours a week."},{"startTime":2713.942,"endTime":2715.742,"body":"and that just wasn't working."},{"startTime":2716.463,"endTime":2722.265,"body":"So I foresee it being similar to the end"},{"startTime":2716.463,"endTime":2722.265,"body":"of last year where I'm probably training"},{"startTime":2722.306,"endTime":2724.627,"body":"two to three full body sessions a week."},{"startTime":2725.407,"endTime":2729.809,"body":"What it probably will be in reality is"},{"startTime":2725.407,"endTime":2729.809,"body":"probably two full body sessions and one"},{"startTime":2729.809,"endTime":2735.372,"body":"upper body because the leg stuff really is"},{"startTime":2729.809,"endTime":2735.372,"body":"the thing that gets hit a ton with biking."},{"startTime":2737.293,"endTime":2738.033,"body":"But."},{"startTime":2738.698,"endTime":2742.78,"body":"But yeah, I mean, having these seasons"},{"startTime":2738.698,"endTime":2742.78,"body":"where I have this period of time focusing"},{"startTime":2742.78,"endTime":2747.543,"body":"more on hypertrophy now in the colder"},{"startTime":2742.78,"endTime":2747.543,"body":"months and a much less cardio, I mean, the"},{"startTime":2747.543,"endTime":2752.846,"body":"amount of rowing I'm doing is between"},{"startTime":2747.543,"endTime":2752.846,"body":"three and 20 minutes most days, and it's"},{"startTime":2752.846,"endTime":2755.227,"body":"not even more than four days a week."},{"startTime":2755.747,"endTime":2762.531,"body":"And compare that to 60 to 120 minutes of"},{"startTime":2755.747,"endTime":2762.531,"body":"biking seven days a week, it's a way, way"},{"startTime":2762.531,"endTime":2763.772,"body":"lower dose of cardio."},{"startTime":2763.772,"endTime":2766.533,"body":"And so I love this split and I..."},{"startTime":2766.63,"endTime":2770.653,"body":"I'm so much looking forward to all the"},{"startTime":2766.63,"endTime":2770.653,"body":"hypertrophy training this winter and I had"},{"startTime":2770.653,"endTime":2772.614,"body":"lost some of that love, I think."},{"startTime":2772.754,"endTime":2777.398,"body":"And then I'm also gonna be very much"},{"startTime":2772.754,"endTime":2777.398,"body":"looking forward to the biking and"},{"startTime":2777.398,"endTime":2781.02,"body":"decreasing the hypertrophy work in the"},{"startTime":2777.398,"endTime":2781.02,"body":"spring and summer."},{"startTime":2781.02,"endTime":2785.984,"body":"So I'm really happy about the way that"},{"startTime":2781.02,"endTime":2785.984,"body":"this periodization is coming into play for"},{"startTime":2785.984,"endTime":2787.305,"body":"me going forward."},{"startTime":2787.405,"endTime":2792.209,"body":"And yeah, I'll keep you all updated on"},{"startTime":2787.405,"endTime":2792.209,"body":"what I ended up deciding to do with the"},{"startTime":2792.209,"endTime":2793.829,"body":"training as that time comes."},{"startTime":2795.667,"endTime":2800.006,"body":"The next question is very similar on any"},{"startTime":2795.667,"endTime":2800.006,"body":"bike races in the future that you have"},{"startTime":2800.006,"endTime":2800.748,"body":"planned."},{"startTime":2800.97,"endTime":2804.872,"body":"Yeah, I think I've alluded to this, but"},{"startTime":2800.97,"endTime":2804.872,"body":"what I'm really looking for is something"},{"startTime":2804.872,"endTime":2808.053,"body":"that's a similar length to what I did last"},{"startTime":2804.872,"endTime":2808.053,"body":"time."},{"startTime":2808.053,"endTime":2814.877,"body":"So in that 45 to 65 mile range, and then"},{"startTime":2808.053,"endTime":2814.877,"body":"I'd like to do more climbing."},{"startTime":2814.877,"endTime":2818.799,"body":"So my last race only had 2500 feet of"},{"startTime":2814.877,"endTime":2818.799,"body":"climbing and I'd like to target one that"},{"startTime":2818.799,"endTime":2819.78,"body":"has about double that."},{"startTime":2819.78,"endTime":2823.502,"body":"So call it 4500 to 6000 feet of climbing."},{"startTime":2823.502,"endTime":2825.943,"body":"And the reason I want to do that is"},{"startTime":2823.502,"endTime":2825.943,"body":"because we have all these beautiful"},{"startTime":2825.943,"endTime":2829.085,"body":"mountains around Boulder that are"},{"startTime":2825.943,"endTime":2829.085,"body":"literally less than five miles from my"},{"startTime":2829.085,"endTime":2829.885,"body":"house."},{"startTime":2830.302,"endTime":2833.684,"body":"and it's a great warm up to get to the"},{"startTime":2830.302,"endTime":2833.684,"body":"mountains and then I can just spend time"},{"startTime":2833.684,"endTime":2834.604,"body":"climbing."},{"startTime":2834.724,"endTime":2838.946,"body":"And I didn't do a lot of that this last"},{"startTime":2834.724,"endTime":2838.946,"body":"off season or this last bike season,"},{"startTime":2839.227,"endTime":2842.208,"body":"mostly because I suck at it and it's"},{"startTime":2839.227,"endTime":2842.208,"body":"really, really hard."},{"startTime":2842.269,"endTime":2846.051,"body":"And the bike race that I was doing didn't"},{"startTime":2842.269,"endTime":2846.051,"body":"require me to do a lot of it."},{"startTime":2846.171,"endTime":2849.153,"body":"So I think if I sign up for a bike race"},{"startTime":2846.171,"endTime":2849.153,"body":"that has much more climbing, then I'm"},{"startTime":2849.153,"endTime":2851.194,"body":"gonna be forced to do more climbing."},{"startTime":2851.454,"endTime":2854.196,"body":"And that's, I think the next challenge"},{"startTime":2851.454,"endTime":2854.196,"body":"that I'm ready for."},{"startTime":2854.196,"endTime":2857.217,"body":"So I've been talking with my buddy, Greg."},{"startTime":2857.254,"endTime":2860.915,"body":"about potentially doing SBT, which is"},{"startTime":2857.254,"endTime":2860.915,"body":"Steamboat Springs."},{"startTime":2861.356,"endTime":2867.659,"body":"And they have the standard race that's 100"},{"startTime":2861.356,"endTime":2867.659,"body":"miles and I wanna say 9,000 feet of"},{"startTime":2867.659,"endTime":2869.7,"body":"climbing, something like that, maybe"},{"startTime":2867.659,"endTime":2869.7,"body":"10,000."},{"startTime":2870.361,"endTime":2877.945,"body":"And then they have a smaller one that's 50"},{"startTime":2870.361,"endTime":2877.945,"body":"or 60 miles and has 4,500 or 5,000 feet of"},{"startTime":2877.945,"endTime":2878.705,"body":"climbing."},{"startTime":2878.705,"endTime":2884.388,"body":"So I think that that's the one that I'm"},{"startTime":2878.705,"endTime":2884.388,"body":"looking at right now with a small"},{"startTime":2884.388,"endTime":2886.889,"body":"consideration for the Lake Tahoe one,"},{"startTime":2887.222,"endTime":2894.751,"body":"is 60 some miles loop around Lake Tahoe"},{"startTime":2887.222,"endTime":2894.751,"body":"and it has 4,200 feet of climbing."},{"startTime":2894.912,"endTime":2898.036,"body":"So that one would be a little less"},{"startTime":2894.912,"endTime":2898.036,"body":"climbing than I'm looking for, but still a"},{"startTime":2898.036,"endTime":2901.921,"body":"lot more climbing than I did last year or"},{"startTime":2898.036,"endTime":2901.921,"body":"this year rather."},{"startTime":2902.402,"endTime":2905.025,"body":"So yeah, those two are the number ones on"},{"startTime":2902.402,"endTime":2905.025,"body":"the agenda."},{"startTime":2909.342,"endTime":2914.864,"body":"And the next question is, is Boulder the"},{"startTime":2909.342,"endTime":2914.864,"body":"best 100K person town in the country?"},{"startTime":2915.225,"endTime":2916.025,"body":"I don't know."},{"startTime":2916.025,"endTime":2916.906,"body":"Maybe."},{"startTime":2917.166,"endTime":2918.226,"body":"Probably."},{"startTime":2918.287,"endTime":2921.168,"body":"I guess it depends what you want to get"},{"startTime":2918.287,"endTime":2921.168,"body":"out of out of your town."},{"startTime":2921.168,"endTime":2924.75,"body":"I think Boulder has a lot to offer if"},{"startTime":2921.168,"endTime":2924.75,"body":"you're an outdoorsy person, for sure."},{"startTime":2924.75,"endTime":2927.812,"body":"I mean, it's incredible proximity to the"},{"startTime":2924.75,"endTime":2927.812,"body":"ski slopes."},{"startTime":2927.812,"endTime":2933.175,"body":"It has all of the amenities that you would"},{"startTime":2927.812,"endTime":2933.175,"body":"get in a big city almost like you."},{"startTime":2933.175,"endTime":2935.636,"body":"I don't really have to go to Denver for"},{"startTime":2933.175,"endTime":2935.636,"body":"anything."},{"startTime":2935.716,"endTime":2937.877,"body":"I can if I want more nightlife, but."},{"startTime":2938.27,"endTime":2943.639,"body":"Boulder has everything you could want plus"},{"startTime":2938.27,"endTime":2943.639,"body":"all of the access to nature and ski slopes"},{"startTime":2943.639,"endTime":2948.708,"body":"are 45 minutes away So yeah, sure boulders"},{"startTime":2943.639,"endTime":2948.708,"body":"the best hundred k person town in the"},{"startTime":2948.708,"endTime":2949.509,"body":"country"},{"startTime":2952.939,"endTime":2954.653,"body":"All right, this one I think is"},{"startTime":2952.939,"endTime":2954.653,"body":"interesting."},{"startTime":2954.653,"endTime":2955.658,"body":"Okay, yeah."},{"startTime":2955.83,"endTime":2956.131,"body":"yeah."},{"startTime":2956.131,"endTime":2956.231,"body":"Okay."},{"startTime":2956.231,"endTime":2956.351,"body":"Yeah."},{"startTime":2956.351,"endTime":2960.317,"body":"Do you think there are any benefits to"},{"startTime":2956.351,"endTime":2960.317,"body":"rucking while walking the dog?"},{"startTime":2960.317,"endTime":2963.521,"body":"And so rucking would just be walking with"},{"startTime":2960.317,"endTime":2963.521,"body":"weight, basically."},{"startTime":2964.415,"endTime":2969.018,"body":"Yeah, I mean, we have that study from, I"},{"startTime":2964.415,"endTime":2969.018,"body":"think it's maybe three years old at this"},{"startTime":2969.018,"endTime":2974.101,"body":"point, maybe a little bit older, that"},{"startTime":2969.018,"endTime":2974.101,"body":"showed that you could basically stave off"},{"startTime":2974.101,"endTime":2977.783,"body":"the negative effects of metabolic"},{"startTime":2974.101,"endTime":2977.783,"body":"adaptation as you were going through a"},{"startTime":2977.783,"endTime":2984.288,"body":"diet if you basically wore a weighted"},{"startTime":2977.783,"endTime":2984.288,"body":"vest, and when you walked and stuff,"},{"startTime":2984.288,"endTime":2985.308,"body":"carried a weighted vest."},{"startTime":2985.308,"endTime":2988.97,"body":"So I think there are benefits there."},{"startTime":2990.927,"endTime":2995.514,"body":"I think especially if you're dieting, if"},{"startTime":2990.927,"endTime":2995.514,"body":"you're consistent with it, I don't think"},{"startTime":2995.514,"endTime":3001.804,"body":"it's going to be anything magical, but I"},{"startTime":2995.514,"endTime":3001.804,"body":"don't think that I could say no, excuse"},{"startTime":3001.804,"endTime":3003.866,"body":"me, that there are no benefits."},{"startTime":3004.326,"endTime":3006.667,"body":"Yeah, I think there's benefits, but"},{"startTime":3004.326,"endTime":3006.667,"body":"they're probably dependent upon what your"},{"startTime":3006.667,"endTime":3008.949,"body":"goals are and where you are with your"},{"startTime":3006.667,"endTime":3008.949,"body":"goals."},{"startTime":3009.29,"endTime":3014.734,"body":"And so I look at it more from the aspect"},{"startTime":3009.29,"endTime":3014.734,"body":"of if you go for a walk without the weight"},{"startTime":3014.734,"endTime":3017.116,"body":"vest, your heart rate is gonna be X."},{"startTime":3017.116,"endTime":3023.301,"body":"So say your heart rate is 45% of maximum"},{"startTime":3017.116,"endTime":3023.301,"body":"heart rate if you're going out for a"},{"startTime":3023.301,"endTime":3025.082,"body":"casual walk with your dogs."},{"startTime":3025.222,"endTime":3029.705,"body":"And if you throw a vest on, it's likely"},{"startTime":3025.222,"endTime":3029.705,"body":"that your heart rate is gonna go up to"},{"startTime":3029.854,"endTime":3034.595,"body":"55, 60, 65% depending on how fast you're"},{"startTime":3029.854,"endTime":3034.595,"body":"walking."},{"startTime":3034.815,"endTime":3038.156,"body":"And so, and how much weight you're"},{"startTime":3034.815,"endTime":3038.156,"body":"carrying, I guess."},{"startTime":3038.196,"endTime":3043.818,"body":"And so if your goal of those sessions with"},{"startTime":3038.196,"endTime":3043.818,"body":"your dog is to get a cardiovascular"},{"startTime":3043.818,"endTime":3047.319,"body":"effect, then yes, you should absolutely"},{"startTime":3043.818,"endTime":3047.319,"body":"rock."},{"startTime":3047.679,"endTime":3052.081,"body":"If your goal is just to go out and get"},{"startTime":3047.679,"endTime":3052.081,"body":"some kind of cathartic parasympathetic"},{"startTime":3052.081,"endTime":3055.001,"body":"recovery and just enjoy some time with"},{"startTime":3052.081,"endTime":3055.001,"body":"your dogs."},{"startTime":3055.754,"endTime":3057.235,"body":"Probably not a benefit."},{"startTime":3057.235,"endTime":3061.518,"body":"You might be better off keeping your heart"},{"startTime":3057.235,"endTime":3061.518,"body":"rate low and not stressing your body out."},{"startTime":3061.778,"endTime":3063.62,"body":"And so I think it's situationally"},{"startTime":3061.778,"endTime":3063.62,"body":"dependent."},{"startTime":3063.62,"endTime":3067.183,"body":"And like Aaron said, if you're in a"},{"startTime":3063.62,"endTime":3067.183,"body":"deficit, it might be a way to burn a few"},{"startTime":3067.183,"endTime":3070.966,"body":"extra calories or stave off some metabolic"},{"startTime":3067.183,"endTime":3070.966,"body":"adaptation."},{"startTime":3071.386,"endTime":3074.469,"body":"I think those studies actually had you"},{"startTime":3071.386,"endTime":3074.469,"body":"wearing the vest for like 10 or 12 hours a"},{"startTime":3074.469,"endTime":3075.049,"body":"day."},{"startTime":3075.049,"endTime":3078.532,"body":"So I don't know if going out for like one"},{"startTime":3075.049,"endTime":3078.532,"body":"hour with a vest is necessarily gonna move"},{"startTime":3078.532,"endTime":3080.073,"body":"that needle too much."},{"startTime":3081.014,"endTime":3084.477,"body":"So yeah, I would look at it more from the"},{"startTime":3081.014,"endTime":3084.477,"body":"cardiovascular impact and what it's doing"},{"startTime":3084.477,"endTime":3085.597,"body":"to your heart rate."},{"startTime":3087.947,"endTime":3089.868,"body":"Great additions there, Brian."},{"startTime":3090.649,"endTime":3096.773,"body":"Now this next question is on, is there an"},{"startTime":3090.649,"endTime":3096.773,"body":"episode where you provide a breakdown of"},{"startTime":3096.773,"endTime":3098.374,"body":"your race prep?"},{"startTime":3099.29,"endTime":3102.873,"body":"Yeah, I actually talked with this person a"},{"startTime":3099.29,"endTime":3102.873,"body":"little on DM."},{"startTime":3102.873,"endTime":3107.717,"body":"So their context is that they're following"},{"startTime":3102.873,"endTime":3107.717,"body":"the 4D physique program at Paragon, and"},{"startTime":3107.717,"endTime":3110.679,"body":"they signed up for their first gravel race"},{"startTime":3107.717,"endTime":3110.679,"body":"in April, and they're looking for how to"},{"startTime":3110.679,"endTime":3112.821,"body":"best combine lifting with cardio."},{"startTime":3113.342,"endTime":3119.267,"body":"And so I referenced episode 127, which is"},{"startTime":3113.342,"endTime":3119.267,"body":"training and fat loss camp, where we've"},{"startTime":3119.267,"endTime":3123.15,"body":"spent the first 45 minutes talking about"},{"startTime":3119.267,"endTime":3123.15,"body":"your training, and then the last 15 or 20"},{"startTime":3123.15,"endTime":3127.693,"body":"minutes, I went into kind of what I've"},{"startTime":3123.15,"endTime":3127.693,"body":"been doing in preparation for the race."},{"startTime":3127.826,"endTime":3130.287,"body":"So that would be, you know, when I would"},{"startTime":3127.826,"endTime":3130.287,"body":"check out."},{"startTime":3130.287,"endTime":3136.951,"body":"And then in the three months or four"},{"startTime":3130.287,"endTime":3136.951,"body":"months of episodes leading up to my race,"},{"startTime":3136.951,"endTime":3143.754,"body":"which was early October, I pretty much"},{"startTime":3136.951,"endTime":3143.754,"body":"updated what I was doing with my cardio"},{"startTime":3143.774,"endTime":3147.296,"body":"every single podcast episode in the"},{"startTime":3143.774,"endTime":3147.296,"body":"updates section."},{"startTime":3147.296,"endTime":3150.518,"body":"So it's not part of the timestamps because"},{"startTime":3147.296,"endTime":3150.518,"body":"it's in that first 20 minute period that"},{"startTime":3150.518,"endTime":3152.359,"body":"just says updates."},{"startTime":3152.639,"endTime":3155.501,"body":"But if you go through and kind of listen"},{"startTime":3152.639,"endTime":3155.501,"body":"to those in chronological order, you'll"},{"startTime":3155.501,"endTime":3156.941,"body":"get a decent sense."},{"startTime":3157.474,"endTime":3161.735,"body":"Ultimately, at the end of the day, because"},{"startTime":3157.474,"endTime":3161.735,"body":"I'm not gonna cover it in a ton of detail"},{"startTime":3161.735,"endTime":3166.316,"body":"right now, I would just say that the big"},{"startTime":3161.735,"endTime":3166.316,"body":"thing is monitoring leg training,"},{"startTime":3166.316,"endTime":3172.038,"body":"monitoring the proximity of leg training"},{"startTime":3166.316,"endTime":3172.038,"body":"to your cardio, and then monitoring total"},{"startTime":3172.038,"endTime":3173.838,"body":"volume of your weight training."},{"startTime":3173.838,"endTime":3178.659,"body":"Because as you get closer to this race,"},{"startTime":3173.838,"endTime":3178.659,"body":"which I believe is, she said, is 45 miles"},{"startTime":3178.659,"endTime":3183.801,"body":"and 4,500 feet of climbing or something"},{"startTime":3178.659,"endTime":3183.801,"body":"like that, which makes it slightly more"},{"startTime":3183.801,"endTime":3185.801,"body":"intense than the race I did, I think."},{"startTime":3186.958,"endTime":3189.579,"body":"she's going to need to be doing a ton of"},{"startTime":3186.958,"endTime":3189.579,"body":"biking leading up to it."},{"startTime":3189.579,"endTime":3193.482,"body":"And so yeah, something like two full body"},{"startTime":3189.579,"endTime":3193.482,"body":"sessions or even one full body session and"},{"startTime":3193.482,"endTime":3201.087,"body":"one upper body session might be the ticket"},{"startTime":3193.482,"endTime":3201.087,"body":"to kind of keep things in a decent place"},{"startTime":3201.087,"endTime":3203.649,"body":"as the volume is ramping up for the"},{"startTime":3201.087,"endTime":3203.649,"body":"cardio."},{"startTime":3203.649,"endTime":3207.732,"body":"So yeah, I hope that helps and feel free"},{"startTime":3203.649,"endTime":3207.732,"body":"to hit me up on DM if you have additional"},{"startTime":3207.732,"endTime":3209.193,"body":"questions there."},{"startTime":3209.573,"endTime":3211.475,"body":"Aaron, I will kick this next one over to"},{"startTime":3209.573,"endTime":3211.475,"body":"you."},{"startTime":3211.475,"endTime":3213.275,"body":"I think it's an interesting question."},{"startTime":3213.896,"endTime":3215.91,"body":"Do you think that extra calories"},{"startTime":3215.91,"endTime":3218.653,"body":"in a surplus can make up for poor sleep."},{"startTime":3220.091,"endTime":3221.091,"body":"I do not."},{"startTime":3221.992,"endTime":3229.576,"body":"And while there are some, I should say,"},{"startTime":3221.992,"endTime":3229.576,"body":"physiological aspects that calories and"},{"startTime":3229.576,"endTime":3239.721,"body":"sleep do similar things, the effects of"},{"startTime":3229.576,"endTime":3239.721,"body":"poor sleep will make the calories and"},{"startTime":3239.721,"endTime":3242.763,"body":"their partitioning less advantageous."},{"startTime":3242.763,"endTime":3247.526,"body":"So poor sleep worsens your insulin"},{"startTime":3242.763,"endTime":3247.526,"body":"sensitivity and your anabolic hormone"},{"startTime":3247.526,"endTime":3248.666,"body":"profile, right?"},{"startTime":3248.666,"endTime":3249.399,"body":"Very very..."},{"startTime":3249.399,"endTime":3250.7,"body":"clear research on that."},{"startTime":3250.7,"endTime":3255.223,"body":"The worse sleep you get, the worse your"},{"startTime":3250.7,"endTime":3255.223,"body":"insulin sensitivity and glucose responses,"},{"startTime":3255.223,"endTime":3258.225,"body":"and the worse your, you know, anabolic"},{"startTime":3255.223,"endTime":3258.225,"body":"hormones are."},{"startTime":3258.686,"endTime":3264.17,"body":"The increased calories that you are trying"},{"startTime":3258.686,"endTime":3264.17,"body":"to, you know, combat your poor sleep with"},{"startTime":3264.17,"endTime":3268.494,"body":"will get increasingly worsening"},{"startTime":3264.17,"endTime":3268.494,"body":"partitioning, right?"},{"startTime":3268.494,"endTime":3273.858,"body":"Because we have the worst insulin"},{"startTime":3268.494,"endTime":3273.858,"body":"response, insulin and glucose response."},{"startTime":3274.819,"endTime":3278.322,"body":"We also know that you cannot force feed"},{"startTime":3274.819,"endTime":3278.322,"body":"hypertrophy."},{"startTime":3278.322,"endTime":3279.442,"body":"So let's say,"},{"startTime":3279.455,"endTime":3285.776,"body":"you know, optimally, you need 100 extra"},{"startTime":3279.455,"endTime":3285.776,"body":"calories per day to support the"},{"startTime":3285.776,"endTime":3289.818,"body":"hypertrophic adaptations of your current"},{"startTime":3285.776,"endTime":3289.818,"body":"training volume, you know, training"},{"startTime":3289.818,"endTime":3291.318,"body":"frequency, et cetera."},{"startTime":3291.498,"endTime":3296.52,"body":"If you jump to 500 calories per day over"},{"startTime":3291.498,"endTime":3296.52,"body":"that, like you don't make more gains, you"},{"startTime":3296.52,"endTime":3298.9,"body":"just get fatter faster."},{"startTime":3299.221,"endTime":3305.902,"body":"So while there are like sleep, both sleep"},{"startTime":3299.221,"endTime":3305.902,"body":"and adequate calories are both."},{"startTime":3306.015,"endTime":3313.879,"body":"different or two important fast factors in"},{"startTime":3306.015,"endTime":3313.879,"body":"your recovery capacity and in hypertrophy,"},{"startTime":3313.879,"endTime":3315.96,"body":"they're not like interchangeable."},{"startTime":3315.96,"endTime":3321.383,"body":"And once, okay, calories are already in a"},{"startTime":3315.96,"endTime":3321.383,"body":"surplus environment, if sleep comes down,"},{"startTime":3321.383,"endTime":3325.385,"body":"you can't just ramp up calories and hope"},{"startTime":3321.383,"endTime":3325.385,"body":"that it makes up for the lack of sleep"},{"startTime":3325.385,"endTime":3328.806,"body":"because they're not interchangeable in"},{"startTime":3325.385,"endTime":3328.806,"body":"that."},{"startTime":3330.59,"endTime":3332.25,"body":"Yeah, dude, I agree with all of that."},{"startTime":3332.25,"endTime":3335.971,"body":"I was gonna go with the direction of the"},{"startTime":3332.25,"endTime":3335.971,"body":"nutrient partitioning as well, where if"},{"startTime":3335.971,"endTime":3340.052,"body":"you're eating all this extra food, but"},{"startTime":3335.971,"endTime":3340.052,"body":"you've had poor sleep, then you're"},{"startTime":3340.052,"endTime":3344.293,"body":"actually gonna get less muscle building"},{"startTime":3340.052,"endTime":3344.293,"body":"benefit from the food than you would"},{"startTime":3344.814,"endTime":3345.474,"body":"otherwise."},{"startTime":3345.474,"endTime":3350.515,"body":"So if you're already in a surplus, you're"},{"startTime":3345.474,"endTime":3350.515,"body":"doing everything you can to help yourself"},{"startTime":3350.515,"endTime":3353.836,"body":"achieve hypertrophy and doing extra"},{"startTime":3350.515,"endTime":3353.836,"body":"calories just because you got poor sleep,"},{"startTime":3353.836,"endTime":3355.417,"body":"I don't think is gonna help that process."},{"startTime":3355.417,"endTime":3359.146,"body":"All right."},{"startTime":3359.146,"endTime":3360.606,"body":"So Aaron, what do you think?"},{"startTime":3360.606,"endTime":3363.927,"body":"This is actually, I think this is my"},{"startTime":3360.606,"endTime":3363.927,"body":"favorite question that came through today"},{"startTime":3363.927,"endTime":3367.549,"body":"because it really made me think and I"},{"startTime":3363.927,"endTime":3367.549,"body":"still don't know where I stand on it, but"},{"startTime":3367.549,"endTime":3368.789,"body":"I have some thoughts."},{"startTime":3370.07,"endTime":3375.292,"body":"Do you switch out exercises before they"},{"startTime":3370.07,"endTime":3375.292,"body":"get stale or do you milk them all the way"},{"startTime":3375.292,"endTime":3379.573,"body":"to the end and risk some not so great"},{"startTime":3375.292,"endTime":3379.573,"body":"sessions before realizing that they've"},{"startTime":3379.573,"endTime":3380.393,"body":"stalled?"},{"startTime":3382.635,"endTime":3388.378,"body":"I was so going to kind of play devil's"},{"startTime":3382.635,"endTime":3388.378,"body":"advocate here a little bit and say, why"},{"startTime":3388.378,"endTime":3393.4,"body":"would the sessions be not so great until"},{"startTime":3388.378,"endTime":3393.4,"body":"you've realized that they've stalled?"},{"startTime":3393.4,"endTime":3393.64,"body":"Right?"},{"startTime":3393.64,"endTime":3400.283,"body":"I mean, you because you're it's in unless"},{"startTime":3393.64,"endTime":3400.283,"body":"you reach that really sweet spot where"},{"startTime":3400.283,"endTime":3404.585,"body":"your body fat level is getting a little"},{"startTime":3400.283,"endTime":3404.585,"body":"bit more than you would really like it to"},{"startTime":3404.585,"endTime":3404.845,"body":"be."},{"startTime":3404.845,"endTime":3407.926,"body":"And you're in this like numbers go up"},{"startTime":3404.845,"endTime":3407.926,"body":"phase where"},{"startTime":3408.051,"endTime":3411.713,"body":"You know, food's high, body fat's"},{"startTime":3408.051,"endTime":3411.713,"body":"increasing, like, and your gains are just"},{"startTime":3411.713,"endTime":3413.034,"body":"stacking, right?"},{"startTime":3413.414,"endTime":3417.957,"body":"It's not like you're always going to have"},{"startTime":3413.414,"endTime":3417.957,"body":"every single, you know, week where there's"},{"startTime":3417.957,"endTime":3418.918,"body":"progressions and stuff."},{"startTime":3418.918,"endTime":3424.022,"body":"And you might have a couple weeks where"},{"startTime":3418.918,"endTime":3424.022,"body":"things look, you know, maybe like two, I'm"},{"startTime":3424.022,"endTime":3427.464,"body":"using, let's remove the word couple and"},{"startTime":3424.022,"endTime":3427.464,"body":"put back in like two."},{"startTime":3427.464,"endTime":3431.247,"body":"You might have like two sessions where you"},{"startTime":3427.464,"endTime":3431.247,"body":"don't make, you know, progress on an"},{"startTime":3431.247,"endTime":3435.57,"body":"exercise, but that could be because you"},{"startTime":3431.247,"endTime":3435.57,"body":"made a shit ton of progress on the"},{"startTime":3435.57,"endTime":3437.003,"body":"exercise before."},{"startTime":3437.003,"endTime":3443.167,"body":"or something like that, I'm very much in"},{"startTime":3437.003,"endTime":3443.167,"body":"the camp of don't fix things until they're"},{"startTime":3443.167,"endTime":3444.087,"body":"broken."},{"startTime":3444.128,"endTime":3450.552,"body":"And I believe that you need more of an"},{"startTime":3444.128,"endTime":3450.552,"body":"evaluation period of just one session"},{"startTime":3450.552,"endTime":3454.735,"body":"before things are like broken and in need"},{"startTime":3450.552,"endTime":3454.735,"body":"of fixing."},{"startTime":3455.116,"endTime":3460.94,"body":"I think the risk with swapping out"},{"startTime":3455.116,"endTime":3460.94,"body":"exercises is you're prematurely making a"},{"startTime":3460.94,"endTime":3462.281,"body":"decision, right?"},{"startTime":3462.281,"endTime":3464.671,"body":"And then you're going to go through the"},{"startTime":3462.281,"endTime":3464.671,"body":"first like..."},{"startTime":3464.671,"endTime":3468.712,"body":"the first three weeks or so of a new"},{"startTime":3464.671,"endTime":3468.712,"body":"exercise, you're not really making any"},{"startTime":3468.712,"endTime":3469.673,"body":"progress yet."},{"startTime":3469.673,"endTime":3474.635,"body":"It's neurological adaptations, realizing"},{"startTime":3469.673,"endTime":3474.635,"body":"that if you put the seat on setting four"},{"startTime":3474.635,"endTime":3477.136,"body":"instead of setting two, it lines up"},{"startTime":3474.635,"endTime":3477.136,"body":"better."},{"startTime":3477.156,"endTime":3480.777,"body":"You're not wasting time, but you have to"},{"startTime":3477.156,"endTime":3480.777,"body":"figure things out."},{"startTime":3480.897,"endTime":3486.96,"body":"And I think the more time you spend in"},{"startTime":3480.897,"endTime":3486.96,"body":"weeks like one through three, and the less"},{"startTime":3486.96,"endTime":3492.262,"body":"times you spend in weeks like seven,"},{"startTime":3486.96,"endTime":3492.262,"body":"eight, nine, 10, you're just"},{"startTime":3492.362,"endTime":3493.562,"body":"prematurely..."},{"startTime":3494.123,"endTime":3496.525,"body":"taking gains off the table sort of thing."},{"startTime":3496.525,"endTime":3498.146,"body":"But that's just my standpoint."},{"startTime":3498.146,"endTime":3500.088,"body":"That's how I generally coach clients and"},{"startTime":3498.146,"endTime":3500.088,"body":"stuff."},{"startTime":3500.088,"endTime":3501.328,"body":"That's what I do."},{"startTime":3501.609,"endTime":3504.01,"body":"But let's see what Brian has to say."},{"startTime":3504.57,"endTime":3508.232,"body":"Yeah, my gut response is to agree with"},{"startTime":3504.57,"endTime":3508.232,"body":"you."},{"startTime":3508.272,"endTime":3515.217,"body":"And that's specific to this kind of"},{"startTime":3508.272,"endTime":3515.217,"body":"neurotic, natural bodybuilder mindset of"},{"startTime":3515.378,"endTime":3519.0,"body":"needing to have data and diagnostics."},{"startTime":3519.341,"endTime":3525.185,"body":"And so given that we're these, we're"},{"startTime":3519.341,"endTime":3525.185,"body":"trying to milk out every little bit of"},{"startTime":3525.185,"endTime":3531.549,"body":"gain that we can get, it's important for"},{"startTime":3525.185,"endTime":3531.549,"body":"us to know for sure."},{"startTime":3531.646,"endTime":3536.789,"body":"that an exercise is no longer productive"},{"startTime":3531.646,"endTime":3536.789,"body":"for us before we eliminate it and bring in"},{"startTime":3536.789,"endTime":3539.65,"body":"something else because of what you said,"},{"startTime":3536.789,"endTime":3539.65,"body":"that there's that learning curve, that you"},{"startTime":3539.65,"endTime":3543.693,"body":"could be having this facade of progress,"},{"startTime":3539.65,"endTime":3543.693,"body":"adding reps and load week to week just"},{"startTime":3543.693,"endTime":3546.895,"body":"because the exercise is new and thinking"},{"startTime":3543.693,"endTime":3546.895,"body":"you're making progress."},{"startTime":3549.036,"endTime":3553.179,"body":"To play devil's advocate on that point,"},{"startTime":3549.036,"endTime":3553.179,"body":"which isn't, I don't actually believe"},{"startTime":3553.179,"endTime":3557.774,"body":"this, but I do think it is relevant to at"},{"startTime":3553.179,"endTime":3557.774,"body":"least discuss."},{"startTime":3557.774,"endTime":3562.017,"body":"is that hypertrophy is super forgiving,"},{"startTime":3557.774,"endTime":3562.017,"body":"and that if you go back to my answer to"},{"startTime":3562.017,"endTime":3565.879,"body":"the very first question, which is"},{"startTime":3562.017,"endTime":3565.879,"body":"sufficient food, sufficient volume, and"},{"startTime":3565.879,"endTime":3569.762,"body":"sufficient intensity of work, training"},{"startTime":3565.879,"endTime":3569.762,"body":"hard enough, if you're hitting those three"},{"startTime":3569.762,"endTime":3577.828,"body":"things, it may not actually matter if"},{"startTime":3569.762,"endTime":3577.828,"body":"you're doing a new movement or seeing a"},{"startTime":3577.828,"endTime":3580.069,"body":"movement all the way through until the"},{"startTime":3577.828,"endTime":3580.069,"body":"end."},{"startTime":3580.149,"endTime":3580.829,"body":"Um..."},{"startTime":3581.114,"endTime":3584.556,"body":"it may just be that you could change,"},{"startTime":3581.114,"endTime":3584.556,"body":"shit, we just did an episode on this."},{"startTime":3584.556,"endTime":3587.958,"body":"I mean, we literally did an entire episode"},{"startTime":3584.556,"endTime":3587.958,"body":"called Variety or Repeat Everything."},{"startTime":3587.958,"endTime":3589.559,"body":"It was like two episodes ago."},{"startTime":3589.66,"endTime":3592.241,"body":"And we talked about this in depth."},{"startTime":3592.802,"endTime":3597.085,"body":"And so I think that that's a piece of this"},{"startTime":3592.802,"endTime":3597.085,"body":"conversation is, do you do that movement"},{"startTime":3597.085,"endTime":3599.586,"body":"until the end or do you change it out?"},{"startTime":3599.586,"endTime":3603.329,"body":"And so, yeah, my gut reaction is to say,"},{"startTime":3599.586,"endTime":3603.329,"body":"data is important."},{"startTime":3603.409,"endTime":3609.962,"body":"You wanna know, it's when you have to work"},{"startTime":3603.409,"endTime":3609.962,"body":"really hard for that rep and it might not."},{"startTime":3609.962,"endTime":3613.924,"body":"happen in one week or even in two weeks,"},{"startTime":3609.962,"endTime":3613.924,"body":"but by the third week, damn it, I got that"},{"startTime":3613.924,"endTime":3618.426,"body":"extra rep and, and you can be pretty"},{"startTime":3613.924,"endTime":3618.426,"body":"confident that extra rep means that there"},{"startTime":3618.426,"endTime":3623.489,"body":"was a milligram of extra muscle added or"},{"startTime":3618.426,"endTime":3623.489,"body":"something along those lines."},{"startTime":3623.909,"endTime":3628.852,"body":"And it just helps you be more confident in"},{"startTime":3623.909,"endTime":3628.852,"body":"your data and in your progress."},{"startTime":3628.852,"endTime":3631.954,"body":"Whereas if you're changing things all the"},{"startTime":3628.852,"endTime":3631.954,"body":"time, you may end up at the same place"},{"startTime":3631.954,"endTime":3635.276,"body":"eventually, but you might just not know it"},{"startTime":3631.954,"endTime":3635.276,"body":"until you get there."},{"startTime":3635.276,"endTime":3638.637,"body":"So if you're somebody that really likes"},{"startTime":3635.276,"endTime":3638.637,"body":"data and likes to"},{"startTime":3639.434,"endTime":3642.797,"body":"kind of have those diagnostics in place,"},{"startTime":3639.434,"endTime":3642.797,"body":"then I do think you want to milk that"},{"startTime":3642.797,"endTime":3644.158,"body":"movement all the way until the end."},{"startTime":3644.158,"endTime":3646.981,"body":"And I don't really, like Aaron said, I"},{"startTime":3644.158,"endTime":3646.981,"body":"don't really think that it necessarily"},{"startTime":3646.981,"endTime":3648.963,"body":"means you're having a not so great"},{"startTime":3646.981,"endTime":3648.963,"body":"training session."},{"startTime":3648.963,"endTime":3652.245,"body":"Like just because you're not progressing"},{"startTime":3648.963,"endTime":3652.245,"body":"doesn't mean it wasn't productive."},{"startTime":3654.127,"endTime":3659.529,"body":"The last little thing I'll add onto the"},{"startTime":3654.127,"endTime":3659.529,"body":"back of that is the movement that you will"},{"startTime":3659.529,"endTime":3660.909,"body":"be swapping it for."},{"startTime":3660.909,"endTime":3663.771,"body":"Like, is that as quality of a movement?"},{"startTime":3663.771,"endTime":3668.092,"body":"Are there limitations to your equipment"},{"startTime":3663.771,"endTime":3668.092,"body":"availability and things like that?"},{"startTime":3668.092,"endTime":3673.335,"body":"For example, like in the gym I'm in, I"},{"startTime":3668.092,"endTime":3673.335,"body":"have for legs, I have a very, and actually"},{"startTime":3673.335,"endTime":3675.075,"body":"a pretty damn decent hack squat."},{"startTime":3675.075,"endTime":3676.376,"body":"It's going to be my favorite."},{"startTime":3676.376,"endTime":3681.218,"body":"I have a really shitty pendulum, a stupid"},{"startTime":3676.376,"endTime":3681.218,"body":"leg press that I hate, a Smith machine"},{"startTime":3681.218,"endTime":3683.078,"body":"that's like really, really shaky."},{"startTime":3683.383,"endTime":3687.106,"body":"And those are my like squat pattern"},{"startTime":3683.383,"endTime":3687.106,"body":"movements and like a barbell back squat,"},{"startTime":3687.106,"endTime":3689.207,"body":"which I know is garbage for myself."},{"startTime":3689.408,"endTime":3694.672,"body":"For me to swap, bring something else in as"},{"startTime":3689.408,"endTime":3694.672,"body":"opposed to that, that hack squat, like the"},{"startTime":3694.672,"endTime":3700.057,"body":"hacks, the stimulus on the hack squad is"},{"startTime":3694.672,"endTime":3700.057,"body":"easily 50, 60% better on any of those"},{"startTime":3700.057,"endTime":3700.517,"body":"other ones."},{"startTime":3700.517,"endTime":3705.441,"body":"So that's another thing too, is like, if,"},{"startTime":3700.517,"endTime":3705.441,"body":"if you are swapping it in, is it as"},{"startTime":3705.441,"endTime":3710.365,"body":"quality, is it going to feel as intuitive"},{"startTime":3705.441,"endTime":3710.365,"body":"and can you produce this quality of force"},{"startTime":3710.365,"endTime":3710.546,"body":"in it?"},{"startTime":3710.546,"endTime":3711.926,"body":"That's another kind of"},{"startTime":3712.304,"endTime":3715.386,"body":"smaller but still important consideration"},{"startTime":3712.304,"endTime":3715.386,"body":"there."},{"startTime":3715.614,"endTime":3717.054,"body":"Yep, yep, good point."},{"startTime":3717.235,"endTime":3719.877,"body":"We have seven or eight questions left in"},{"startTime":3717.235,"endTime":3719.877,"body":"only 10 minutes."},{"startTime":3719.877,"endTime":3723.839,"body":"So we'll get through what we can and then"},{"startTime":3719.877,"endTime":3723.839,"body":"start the next episode with the remaining"},{"startTime":3723.839,"endTime":3726.181,"body":"questions, I guess, because we have a few"},{"startTime":3723.839,"endTime":3726.181,"body":"good ones in here."},{"startTime":3726.181,"endTime":3730.324,"body":"But what are your thoughts on power"},{"startTime":3726.181,"endTime":3730.324,"body":"building, essentially combining low reps"},{"startTime":3730.324,"endTime":3732.045,"body":"and high reps in the same session?"},{"startTime":3733.539,"endTime":3740.961,"body":"I think if you don't want to decide on, if"},{"startTime":3733.539,"endTime":3740.961,"body":"you're like, hey, I want to train with"},{"startTime":3740.961,"endTime":3744.782,"body":"like, a lot of barbell-esque movements, a"},{"startTime":3740.961,"endTime":3744.782,"body":"little bit more simpler of a training"},{"startTime":3744.782,"endTime":3748.603,"body":"style, maybe you're in your garage and you"},{"startTime":3744.782,"endTime":3748.603,"body":"actually have limited equipment, I think"},{"startTime":3748.603,"endTime":3749.363,"body":"it's wonderful, right?"},{"startTime":3749.363,"endTime":3754.685,"body":"You get to pretty much pursue strength"},{"startTime":3749.363,"endTime":3754.685,"body":"primarily and then add in some accessories"},{"startTime":3754.685,"endTime":3760.946,"body":"for some physique stuff, lateral delt,"},{"startTime":3754.685,"endTime":3760.946,"body":"some biceps, triceps, maybe some more"},{"startTime":3761.126,"endTime":3761.771,"body":"less."},{"startTime":3761.771,"endTime":3764.994,"body":"hardcore, let's call them like back"},{"startTime":3761.771,"endTime":3764.994,"body":"exercises per se."},{"startTime":3764.994,"endTime":3766.314,"body":"I think it's wonderful."},{"startTime":3766.635,"endTime":3770.499,"body":"There's been times in my life, you know,"},{"startTime":3766.635,"endTime":3770.499,"body":"where I'd say like power building was"},{"startTime":3770.499,"endTime":3775.864,"body":"really how I eventually, you know, swayed"},{"startTime":3770.499,"endTime":3775.864,"body":"back into pure hypertrophy training."},{"startTime":3777.045,"endTime":3778.186,"body":"I think it's wonderful."},{"startTime":3778.787,"endTime":3786.594,"body":"As long as you have pure interests in"},{"startTime":3778.787,"endTime":3786.594,"body":"both, but don't wanna like commit to just."},{"startTime":3786.731,"endTime":3791.153,"body":"hey, you go do your deadlifts off the"},{"startTime":3786.731,"endTime":3791.153,"body":"ground and then some like your halt"},{"startTime":3791.153,"endTime":3795.194,"body":"deadlifts and that's your Wednesday"},{"startTime":3791.153,"endTime":3795.194,"body":"training sort of thing."},{"startTime":3796.375,"endTime":3800.217,"body":"But I think it could be a good bridge for"},{"startTime":3796.375,"endTime":3800.217,"body":"people who are like not quite ready to let"},{"startTime":3800.217,"endTime":3803.178,"body":"go of the powerlifting movements per se."},{"startTime":3803.914,"endTime":3806.975,"body":"Yeah, I do think you have to, you know,"},{"startTime":3803.914,"endTime":3806.975,"body":"have those dual goals."},{"startTime":3806.975,"endTime":3811.156,"body":"So you have to have some identity tied to"},{"startTime":3806.975,"endTime":3811.156,"body":"your strength and specifically the"},{"startTime":3811.156,"endTime":3813.597,"body":"strength movements that you're"},{"startTime":3811.156,"endTime":3813.597,"body":"incorporating into that power building"},{"startTime":3813.597,"endTime":3814.477,"body":"program."},{"startTime":3814.677,"endTime":3822.899,"body":"Because at the end of the day, while low"},{"startTime":3814.677,"endTime":3822.899,"body":"rep ranges are not the opposite of"},{"startTime":3822.899,"endTime":3829.401,"body":"hypertrophy, they are a less efficient"},{"startTime":3822.899,"endTime":3829.401,"body":"means of achieving hypertrophy."},{"startTime":3829.726,"endTime":3834.969,"body":"and they have a higher fatigue cost on"},{"startTime":3829.726,"endTime":3834.969,"body":"your central nervous system for all the"},{"startTime":3834.969,"endTime":3840.213,"body":"heavy load, the psychological aspect of,"},{"startTime":3834.969,"endTime":3840.213,"body":"like the data-driven guys call it,"},{"startTime":3840.213,"endTime":3841.193,"body":"un-racks."},{"startTime":3841.193,"endTime":3842.755,"body":"It can be an un-rack on a deadlift too."},{"startTime":3842.755,"endTime":3845.116,"body":"It doesn't have to actually be a squat to"},{"startTime":3842.755,"endTime":3845.116,"body":"call it an un-rack."},{"startTime":3845.116,"endTime":3853.102,"body":"But the idea of having to set up for,"},{"startTime":3845.116,"endTime":3853.102,"body":"mentally focus for, and then implement the"},{"startTime":3853.102,"endTime":3856.504,"body":"heavy load is, it takes it out of you."},{"startTime":3856.504,"endTime":3859.105,"body":"There's a tax for that."},{"startTime":3859.41,"endTime":3864.475,"body":"And if your goal is purely hypertrophy,"},{"startTime":3859.41,"endTime":3864.475,"body":"then power building is not the most direct"},{"startTime":3864.475,"endTime":3865.856,"body":"route to that goal."},{"startTime":3867.298,"endTime":3869.58,"body":"So yeah, you need to kind of assess where"},{"startTime":3867.298,"endTime":3869.58,"body":"your goals are."},{"startTime":3869.58,"endTime":3872.343,"body":"And if your goals are dual, then yeah,"},{"startTime":3869.58,"endTime":3872.343,"body":"it's a great approach."},{"startTime":3872.343,"endTime":3875.105,"body":"If your goals are hypertrophy, I would"},{"startTime":3872.343,"endTime":3875.105,"body":"probably stick with hypertrophy."},{"startTime":3876.627,"endTime":3877.988,"body":"Yeah, well said."},{"startTime":3879.19,"endTime":3881.053,"body":"Okay, this first one I'm gonna kick over"},{"startTime":3879.19,"endTime":3881.053,"body":"to you, Brian."},{"startTime":3881.053,"endTime":3883.956,"body":"I have some thoughts on it, so I'm"},{"startTime":3881.053,"endTime":3883.956,"body":"interested for yours."},{"startTime":3884.037,"endTime":3890.245,"body":"Should we protract the shoulders slash"},{"startTime":3884.037,"endTime":3890.245,"body":"scapula on a lat pull down to increase the"},{"startTime":3890.245,"endTime":3891.166,"body":"stretch?"},{"startTime":3892.43,"endTime":3897.774,"body":"Yeah, so as this question came in, I was"},{"startTime":3892.43,"endTime":3897.774,"body":"thinking about it."},{"startTime":3897.774,"endTime":3904.119,"body":"And so protraction is actually, I believe,"},{"startTime":3897.774,"endTime":3904.119,"body":"going to happen in the horizontal plane."},{"startTime":3904.119,"endTime":3908.683,"body":"So that would be more like what would"},{"startTime":3904.119,"endTime":3908.683,"body":"happen if we were reaching forward for"},{"startTime":3908.683,"endTime":3909.844,"body":"something like a row."},{"startTime":3909.844,"endTime":3915.169,"body":"And that would allow you to kind of round"},{"startTime":3909.844,"endTime":3915.169,"body":"out your entire upper back as you reach"},{"startTime":3915.169,"endTime":3916.85,"body":"forward and stretch."},{"startTime":3916.99,"endTime":3921.374,"body":"And so I don't believe that protraction is"},{"startTime":3916.99,"endTime":3921.374,"body":"necessarily the right"},{"startTime":3921.374,"endTime":3924.736,"body":"way of phrasing that for a lat pulldown."},{"startTime":3924.856,"endTime":3930.7,"body":"I think instead it would be scapular"},{"startTime":3924.856,"endTime":3930.7,"body":"elevation and scapular depression being"},{"startTime":3930.7,"endTime":3932.101,"body":"the opposite of that."},{"startTime":3932.822,"endTime":3935.404,"body":"Whereas protraction would be the opposite"},{"startTime":3932.822,"endTime":3935.404,"body":"of retraction."},{"startTime":3935.404,"endTime":3938.666,"body":"So if you think about retracting your"},{"startTime":3935.404,"endTime":3938.666,"body":"shoulder blades almost like you're trying"},{"startTime":3938.666,"endTime":3942.769,"body":"to pinch a pencil between them,"},{"startTime":3938.666,"endTime":3942.769,"body":"protraction would be the opposite of that."},{"startTime":3942.789,"endTime":3945.871,"body":"And so if we're talking about a lat"},{"startTime":3942.789,"endTime":3945.871,"body":"pulldown, we're talking about scapular"},{"startTime":3945.871,"endTime":3948.473,"body":"elevation and scapular depression."},{"startTime":3948.753,"endTime":3949.453,"body":"And..."},{"startTime":3950.194,"endTime":3955.419,"body":"I do think in fact that there is some"},{"startTime":3950.194,"endTime":3955.419,"body":"benefit to scapular elevation when doing a"},{"startTime":3955.419,"endTime":3956.739,"body":"lat pulldown."},{"startTime":3957.761,"endTime":3961.704,"body":"I believe that the lats will achieve a"},{"startTime":3957.761,"endTime":3961.704,"body":"deeper stretch, especially through the"},{"startTime":3961.704,"endTime":3965.267,"body":"lower iliac lat regions when we do that."},{"startTime":3965.648,"endTime":3971.793,"body":"And even more so when it's done as a pull"},{"startTime":3965.648,"endTime":3971.793,"body":"around where instead of being directly"},{"startTime":3971.793,"endTime":3975.616,"body":"overhead and reaching to stretch, which I"},{"startTime":3971.793,"endTime":3975.616,"body":"think can put more of that."},{"startTime":3976.682,"endTime":3981.185,"body":"tension into the upper back and the trap"},{"startTime":3976.682,"endTime":3981.185,"body":"musculature, like the mid lower traps and"},{"startTime":3981.185,"endTime":3982.205,"body":"upper traps."},{"startTime":3983.246,"endTime":3987.789,"body":"When you're doing it more as like a reach"},{"startTime":3983.246,"endTime":3987.789,"body":"around, a pull around, shout out coach"},{"startTime":3987.789,"endTime":3989.23,"body":"Kassim and one."},{"startTime":3989.811,"endTime":3995.155,"body":"I do think that by elevating the scapula"},{"startTime":3989.811,"endTime":3995.155,"body":"more, stretching across the body, you are"},{"startTime":3995.155,"endTime":3997.556,"body":"going to get a deeper stretch through that"},{"startTime":3995.155,"endTime":3997.556,"body":"lat region."},{"startTime":3997.556,"endTime":3999.657,"body":"So yeah, what are your thoughts?"},{"startTime":4002.323,"endTime":4005.147,"body":"Yeah, pretty much my exact thoughts there."},{"startTime":4005.147,"endTime":4011.638,"body":"What I was going to say is defining what"},{"startTime":4005.147,"endTime":4011.638,"body":"lat pull down you're doing could be a"},{"startTime":4011.638,"endTime":4017.146,"body":"little bit more helpful if you're doing"},{"startTime":4011.638,"endTime":4017.146,"body":"something that is like more."},{"startTime":4017.267,"endTime":4020.869,"body":"like a unilateral sort of neutral grip"},{"startTime":4017.267,"endTime":4020.869,"body":"pull down."},{"startTime":4020.869,"endTime":4025.652,"body":"Like, yes, if you're doing something more"},{"startTime":4020.869,"endTime":4025.652,"body":"like the traditional lap pull down, which"},{"startTime":4025.652,"endTime":4030.435,"body":"we kind of colloquially may call an upper"},{"startTime":4025.652,"endTime":4030.435,"body":"back pull down, there may just be less of"},{"startTime":4030.435,"endTime":4034.517,"body":"that because of the range of motion is"},{"startTime":4030.435,"endTime":4034.517,"body":"typically a little bit less in those sort"},{"startTime":4034.517,"endTime":4034.858,"body":"of things."},{"startTime":4034.858,"endTime":4042.887,"body":"But to wrap up my point on it, I don't see"},{"startTime":4034.858,"endTime":4042.887,"body":"any benefit to really limiting that."},{"startTime":4042.887,"endTime":4048.832,"body":"uh the scapula into like a depression or a"},{"startTime":4042.887,"endTime":4048.832,"body":"retraction to use kind of both frames"},{"startTime":4048.832,"endTime":4051.634,"body":"there from my standpoint."},{"startTime":4052.742,"endTime":4052.922,"body":"Yep, yep."},{"startTime":4052.922,"endTime":4055.142,"body":"All right, I'm gonna get through these two"},{"startTime":4052.922,"endTime":4055.142,"body":"questions real quick."},{"startTime":4055.142,"endTime":4058.163,"body":"Would you rather be hungover on a weekday"},{"startTime":4055.142,"endTime":4058.163,"body":"or a weekend?"},{"startTime":4058.823,"endTime":4062.745,"body":"I will say weekday because the kids are in"},{"startTime":4058.823,"endTime":4062.745,"body":"school and I don't have to parent."},{"startTime":4062.745,"endTime":4066.325,"body":"So definitely hungover on a weekday for"},{"startTime":4062.745,"endTime":4066.325,"body":"this guy."},{"startTime":4067.226,"endTime":4071.407,"body":"How much would you pay for a Philly from"},{"startTime":4067.226,"endTime":4071.407,"body":"your favorite spot in PB right now?"},{"startTime":4071.527,"endTime":4075.088,"body":"So there's this little spot that Aaron"},{"startTime":4071.527,"endTime":4075.088,"body":"knows that used to be next to our gym in"},{"startTime":4075.088,"endTime":4077.509,"body":"Pacific Beach, our CrossFit gym."},{"startTime":4077.729,"endTime":4080.774,"body":"And I would go there a few days a week and"},{"startTime":4077.729,"endTime":4080.774,"body":"get these."},{"startTime":4080.774,"endTime":4081.875,"body":"amazing fillies."},{"startTime":4081.875,"endTime":4087.321,"body":"This guy is from Philly and he um cooks he"},{"startTime":4081.875,"endTime":4087.321,"body":"buys the meat fresh and chops it up there"},{"startTime":4087.321,"endTime":4088.582,"body":"every single day."},{"startTime":4088.662,"endTime":4092.967,"body":"So a Philly goes for about 18 bucks for a"},{"startTime":4088.662,"endTime":4092.967,"body":"12 inch."},{"startTime":4093.588,"endTime":4097.813,"body":"I would probably pay 36 dollars."},{"startTime":4097.813,"endTime":4098.534,"body":"I would double it."},{"startTime":4098.534,"endTime":4099.9349999999995,"body":"I paid 36 bucks."},{"startTime":4099.995,"endTime":4100.956,"body":"That's all I got on that one."},{"startTime":4100.956,"endTime":4102.237,"body":"Anything to add, Aaron?"},{"startTime":4103.782999999999,"endTime":4107.224,"body":"Not really, what's really, Jenny was"},{"startTime":4103.782999999999,"endTime":4107.224,"body":"asking me this today since I have like"},{"startTime":4107.224,"endTime":4108.964,"body":"some hunger now with the diet."},{"startTime":4111.365,"endTime":4116.826,"body":"So I'm from Pennsylvania, you know, and we"},{"startTime":4111.365,"endTime":4116.826,"body":"would go down and get a lot of those and"},{"startTime":4116.826,"endTime":4117.026,"body":"stuff."},{"startTime":4117.026,"endTime":4120.507,"body":"And I just have zero cravings for any of"},{"startTime":4117.026,"endTime":4120.507,"body":"that food anymore."},{"startTime":4120.507,"endTime":4121.248,"body":"It's kind of wild."},{"startTime":4121.248,"endTime":4124.469,"body":"So much so like, I wouldn't even take one"},{"startTime":4121.248,"endTime":4124.469,"body":"if I was out somewhere."},{"startTime":4124.469,"endTime":4126.669,"body":"I'm like, that's gonna fuck my stomach up."},{"startTime":4126.669,"endTime":4128.37,"body":"It's gonna ruin my day."},{"startTime":4128.61,"endTime":4130.15,"body":"I don't want it, sort of thing."},{"startTime":4130.15,"endTime":4130.392,"body":"So."},{"startTime":4130.392,"endTime":4131.114,"body":"heh."},{"startTime":4131.114,"endTime":4132.066,"body":"That's funny."},{"startTime":4132.066,"endTime":4136.739,"body":"I would pay nothing for it, unfortunately,"},{"startTime":4132.066,"endTime":4136.739,"body":"because that part of my life is just over,"},{"startTime":4136.781,"endTime":4137.122,"body":"I guess."},{"startTime":4137.122,"endTime":4140.365,"body":"and you don't want to be hung over on any"},{"startTime":4137.122,"endTime":4140.365,"body":"days, weekday or weekend."},{"startTime":4142.889,"endTime":4146.212,"body":"All right, Aaron, volume question."},{"startTime":4146.373,"endTime":4152.941,"body":"If straight set reps are 15, 11 and nine,"},{"startTime":4146.373,"endTime":4152.941,"body":"is the third set a waste since it's more"},{"startTime":4152.941,"endTime":4155.483,"body":"than five reps less than set one?"},{"startTime":4155.483,"endTime":4157.585,"body":"I'm thinking of the effective reps model."},{"startTime":4158.603,"endTime":4161.863,"body":"So this is a question I really like."},{"startTime":4161.863,"endTime":4164.164,"body":"So this actually came from one of my"},{"startTime":4161.863,"endTime":4164.164,"body":"clients."},{"startTime":4164.344,"endTime":4169.305,"body":"And the thought process is the wheels are"},{"startTime":4164.344,"endTime":4169.305,"body":"turning, right?"},{"startTime":4169.305,"endTime":4171.986,"body":"So they're thinking, well, why would I, is"},{"startTime":4169.305,"endTime":4171.986,"body":"the third set a waste?"},{"startTime":4171.986,"endTime":4179.188,"body":"Because yeah, like you said, it's less"},{"startTime":4171.986,"endTime":4179.188,"body":"than, or more than five reps less than set"},{"startTime":4179.188,"endTime":4179.808,"body":"one."},{"startTime":4180.008,"endTime":4183.549,"body":"However, what we're not taking into"},{"startTime":4180.008,"endTime":4183.549,"body":"context is it's not like you're setting,"},{"startTime":4183.549,"endTime":4187.93,"body":"hey, 100 pounds, I'm doing 100 pounds for"},{"startTime":4183.549,"endTime":4187.93,"body":"15 reps."},{"startTime":4187.943,"endTime":4191.485,"body":"then I'm doing a hundred pounds for 11"},{"startTime":4187.943,"endTime":4191.485,"body":"reps, and then I'm doing like a hundred"},{"startTime":4191.485,"endTime":4193.387,"body":"pounds for nine reps."},{"startTime":4193.847,"endTime":4202.574,"body":"The load selected in the proximity to"},{"startTime":4193.847,"endTime":4202.574,"body":"failure is really what will determine the"},{"startTime":4202.574,"endTime":4204.516,"body":"amount of reps that you achieve."},{"startTime":4204.516,"endTime":4210.201,"body":"Or if, hey, we're sticking to a 15, 11,"},{"startTime":4204.516,"endTime":4210.201,"body":"nine, you need to modulate your load for"},{"startTime":4210.201,"endTime":4210.921,"body":"that."},{"startTime":4210.921,"endTime":4217.591,"body":"So what you would be able to do for 15"},{"startTime":4210.921,"endTime":4217.591,"body":"reps on set one,"},{"startTime":4217.591,"endTime":4221.834,"body":"It's not like you can do that for 15 reps"},{"startTime":4217.591,"endTime":4221.834,"body":"on set three, which is at nine."},{"startTime":4221.834,"endTime":4228.879,"body":"So that's the really important distinction"},{"startTime":4221.834,"endTime":4228.879,"body":"here is making sure that your load matches"},{"startTime":4228.879,"endTime":4230.46,"body":"the number of reps."},{"startTime":4230.48,"endTime":4236.145,"body":"Now, even if we did say, hey, let's say to"},{"startTime":4230.48,"endTime":4236.145,"body":"change the example here a little bit, you"},{"startTime":4236.145,"endTime":4240.228,"body":"have 15, you have three sets at a hundred"},{"startTime":4236.145,"endTime":4240.228,"body":"pounds."},{"startTime":4240.228,"endTime":4242.309,"body":"The rep range is nine to 15."},{"startTime":4242.309,"endTime":4244.55,"body":"And I want you to train to failure."},{"startTime":4244.967,"endTime":4250.029,"body":"If we're taking, if we get 15 reps at a"},{"startTime":4244.967,"endTime":4250.029,"body":"hundred pounds at failure on set one, on"},{"startTime":4250.029,"endTime":4254.49,"body":"set three, you might be at like 11 reps"},{"startTime":4250.029,"endTime":4254.49,"body":"realistically."},{"startTime":4254.49,"endTime":4260.053,"body":"I think that's a realistic drop off,"},{"startTime":4254.49,"endTime":4260.053,"body":"unless your rest time is like, you know,"},{"startTime":4260.053,"endTime":4261.253,"body":"four or five minutes there."},{"startTime":4261.253,"endTime":4266.495,"body":"So it's not so much that I think it's, I"},{"startTime":4261.253,"endTime":4266.495,"body":"don't think it's a waste at all."},{"startTime":4266.495,"endTime":4273.738,"body":"I think, you know, maybe you don't have"},{"startTime":4266.495,"endTime":4273.738,"body":"all the pieces of the equation of the,"},{"startTime":4274.688,"endTime":4276.071,"body":"How do I want to frame this?"},{"startTime":4276.071,"endTime":4281.342,"body":"The instructions for whoever kind of set"},{"startTime":4276.071,"endTime":4281.342,"body":"up the rep scheme there."},{"startTime":4281.444,"endTime":4282.866,"body":"What are your thoughts, Brian?"},{"startTime":4283.599,"endTime":4283.679,"body":"hmm."},{"startTime":4283.679,"endTime":4286.62,"body":"My thoughts are that it, it really"},{"startTime":4283.679,"endTime":4286.62,"body":"shouldn't matter at all."},{"startTime":4286.62,"endTime":4289.842,"body":"If the fatigue is what's causing your reps"},{"startTime":4286.62,"endTime":4289.842,"body":"to drop."},{"startTime":4290.042,"endTime":4295.505,"body":"So if you're at one RIR for the set of 15"},{"startTime":4290.042,"endTime":4295.505,"body":"and say you rest two minutes and then you"},{"startTime":4295.505,"endTime":4299.387,"body":"get 11 and you're at one RIR and then you"},{"startTime":4295.505,"endTime":4299.387,"body":"rest a couple minutes and you get nine and"},{"startTime":4299.387,"endTime":4302.589,"body":"you're at one RIR, then your effective"},{"startTime":4299.387,"endTime":4302.589,"body":"reps are fine."},{"startTime":4302.589,"endTime":4306.371,"body":"Like effective reps basically says it's"},{"startTime":4302.589,"endTime":4306.371,"body":"the five reps before failure."},{"startTime":4306.371,"endTime":4311.393,"body":"So if that nine rep set is still within"},{"startTime":4306.371,"endTime":4311.393,"body":"five reps of failure,"},{"startTime":4311.402,"endTime":4314.984,"body":"then you're fine on the effective reps"},{"startTime":4311.402,"endTime":4314.984,"body":"model and you're still getting plenty of"},{"startTime":4314.984,"endTime":4315.884,"body":"stimulus."},{"startTime":4315.884,"endTime":4320.267,"body":"If this was the case, this question, if"},{"startTime":4315.884,"endTime":4320.267,"body":"that was the case, then rest pause sets"},{"startTime":4320.267,"endTime":4324.769,"body":"would be useless because you'd say I got"},{"startTime":4320.267,"endTime":4324.769,"body":"10 reps and then I rested 20 seconds and I"},{"startTime":4324.769,"endTime":4325.75,"body":"only got three."},{"startTime":4325.75,"endTime":4327.671,"body":"Well, that's seven reps less than 10."},{"startTime":4327.671,"endTime":4332.234,"body":"So fuck, they're not effective, but we"},{"startTime":4327.671,"endTime":4332.234,"body":"know they are effective because they're"},{"startTime":4332.234,"endTime":4335.436,"body":"fucking hard and you're getting three"},{"startTime":4332.234,"endTime":4335.436,"body":"effective reps because they're all close"},{"startTime":4335.436,"endTime":4336.036,"body":"to failure."},{"startTime":4336.036,"endTime":4339.077,"body":"So when I saw the question, that was just"},{"startTime":4336.036,"endTime":4339.077,"body":"the way I looked at it."},{"startTime":4339.827,"endTime":4342.048,"body":"Yeah, that's such a good way to put it."},{"startTime":4342.168,"endTime":4345.591,"body":"Um, and I will say I, in my opinion,"},{"startTime":4342.168,"endTime":4345.591,"body":"right."},{"startTime":4345.671,"endTime":4352.897,"body":"The rest pause slash my reps or however"},{"startTime":4345.671,"endTime":4352.897,"body":"you want to, um, phrase them are very,"},{"startTime":4352.897,"endTime":4354.458,"body":"very effective."},{"startTime":4354.758,"endTime":4356.47,"body":"Yep, yep."},{"startTime":4356.47,"endTime":4357.756,"body":"So we have a."},{"startTime":4360.735,"endTime":4361.876,"body":"What do we have?"},{"startTime":4362.538,"endTime":4364.24,"body":"One, five more."},{"startTime":4364.24,"endTime":4368.607,"body":"So four of them are for you, more or less,"},{"startTime":4364.24,"endTime":4368.607,"body":"and the last one was to me."},{"startTime":4368.607,"endTime":4372.153,"body":"If you want, I can answer the last one and"},{"startTime":4368.607,"endTime":4372.153,"body":"then bounce, or we can save these for next"},{"startTime":4372.153,"endTime":4372.813,"body":"week."},{"startTime":4373.351,"endTime":4374.514,"body":"Let's save them for next week."},{"startTime":4374.514,"endTime":4378.768,"body":"They're really good questions and I think"},{"startTime":4374.514,"endTime":4378.768,"body":"it'll be a good way to open up the episode"},{"startTime":4378.768,"endTime":4381.234,"body":"for next week because they are pretty"},{"startTime":4378.768,"endTime":4381.234,"body":"decent."},{"startTime":4381.398,"endTime":4382.363,"body":"Cool, I like it."},{"startTime":4382.363,"endTime":4384.252,"body":"Well, let's cut it here then, we got four"},{"startTime":4382.363,"endTime":4384.252,"body":"to go."},{"startTime":4384.979,"endTime":4387.723,"body":"All right, guys, so as always, thank you"},{"startTime":4384.979,"endTime":4387.723,"body":"for listening."},{"startTime":4388.326,"endTime":4392.473,"body":"We will chop off these last four and put"},{"startTime":4388.326,"endTime":4392.473,"body":"them into next week's episode."},{"startTime":4393.116,"endTime":4394.818,"body":"And we'll talk to you next week."}]}