{"version":"1.0.0","segments":[{"startTime":28.84,"endTime":29.56,"body":"What's up guys?"},{"startTime":29.56,"endTime":30.401,"body":"Happy Tuesday."},{"startTime":30.401,"endTime":32.442,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":32.442,"endTime":37.144999999999996,"body":"So we are back after our two week hiatus"},{"startTime":32.442,"endTime":37.144999999999996,"body":"while I was traveling in New Zealand and"},{"startTime":37.144999999999996,"endTime":38.046,"body":"Australia."},{"startTime":38.046,"endTime":41.929,"body":"And we have a very, very cool episode,"},{"startTime":38.046,"endTime":41.929,"body":"which is going to be the first part in an"},{"startTime":41.929,"endTime":45.691,"body":"upcoming series, which we are labeling our"},{"startTime":41.929,"endTime":45.691,"body":"design series."},{"startTime":45.691,"endTime":49.814,"body":"And today we are touching on the upper"},{"startTime":45.691,"endTime":49.814,"body":"back or what I should really just say the"},{"startTime":49.814,"endTime":51.455,"body":"back and lats."},{"startTime":51.455,"endTime":55.498000000000005,"body":"So what we're going to be doing with this"},{"startTime":51.455,"endTime":55.498000000000005,"body":"design series is not necessarily for the"},{"startTime":55.498000000000005,"endTime":57.919,"body":"next like X amount of weeks, but over the"},{"startTime":58.46,"endTime":63.702,"body":"coming months, sprinkling in some of our"},{"startTime":58.46,"endTime":63.702,"body":"thought process in Brian's like extensive"},{"startTime":63.702,"endTime":69.125,"body":"history of designing like years and years"},{"startTime":63.702,"endTime":69.125,"body":"and years of training programs into how"},{"startTime":69.125,"endTime":74.107,"body":"we, how we would recommend that you could"},{"startTime":69.125,"endTime":74.107,"body":"approach structuring some in today's"},{"startTime":74.107,"endTime":77.22800000000001,"body":"episode back training with a few options."},{"startTime":77.22800000000001,"endTime":81.03,"body":"If you're training in kind of a commercial"},{"startTime":77.22800000000001,"endTime":81.03,"body":"or bodybuilding gym, which is obviously"},{"startTime":81.03,"endTime":83.804,"body":"outfitted with numerous machines, cables,"},{"startTime":81.03,"endTime":83.804,"body":"et cetera."},{"startTime":83.804,"endTime":88.005,"body":"If you were in a more functional or"},{"startTime":83.804,"endTime":88.005,"body":"crossfit training facility or potentially"},{"startTime":88.005,"endTime":93.186,"body":"a home gym, but then also a very limited"},{"startTime":88.005,"endTime":93.186,"body":"approach where if we only had dumbbells"},{"startTime":93.186,"endTime":94.586,"body":"and bands."},{"startTime":95.207,"endTime":99.728,"body":"Now, before we get into the episode and"},{"startTime":95.207,"endTime":99.728,"body":"Brian's updates, of course, what kind of"},{"startTime":100.108,"endTime":106.81,"body":"initiated the thought around this episode"},{"startTime":100.108,"endTime":106.81,"body":"is, like many of the listeners know that I"},{"startTime":106.81,"endTime":112.831,"body":"live in here in Bali, and Bali is really"},{"startTime":106.81,"endTime":112.831,"body":"like a hub for fitness and health."},{"startTime":113.064,"endTime":118.285,"body":"However, I would say in many, many cases,"},{"startTime":113.064,"endTime":118.285,"body":"it's often tainted with what I'm just"},{"startTime":118.285,"endTime":121.586,"body":"going to say is general fuckery."},{"startTime":121.586,"endTime":124.287,"body":"And I see just the most awful things."},{"startTime":124.287,"endTime":128.088,"body":"And now that I live here and I'm in the"},{"startTime":124.287,"endTime":128.088,"body":"algorithm, there's so much of the post of"},{"startTime":128.088,"endTime":130.749,"body":"like, do this for your next back workout."},{"startTime":130.749,"endTime":135.55,"body":"And it's like five exercises that train"},{"startTime":130.749,"endTime":135.55,"body":"the same muscle in the same overload"},{"startTime":135.55,"endTime":137.811,"body":"position, in the same vector of pull."},{"startTime":137.811,"endTime":140.7,"body":"And I'm like, you know nothing."},{"startTime":140.7,"endTime":143.78199999999998,"body":"You know nothing, you're just putting"},{"startTime":140.7,"endTime":143.78199999999998,"body":"random shit together and putting it out"},{"startTime":143.78199999999998,"endTime":145.603,"body":"there and training with your shirt off."},{"startTime":145.764,"endTime":150.548,"body":"And something that, you know, Brian, that"},{"startTime":145.764,"endTime":150.548,"body":"you said, man, this is probably 80"},{"startTime":150.548,"endTime":155.212,"body":"episodes ago, and it's always stuck with"},{"startTime":150.548,"endTime":155.212,"body":"me, and something that I'll think about"},{"startTime":155.212,"endTime":161.136,"body":"often is like, this was verbatim what you"},{"startTime":155.212,"endTime":161.136,"body":"said, there's a lot to be said for volume"},{"startTime":161.136,"endTime":161.657,"body":"and effort."},{"startTime":161.657,"endTime":165.66,"body":"And I think it's a very, very accurate"},{"startTime":161.657,"endTime":165.66,"body":"statement, which is why it still sticks"},{"startTime":165.66,"endTime":166.361,"body":"with me."},{"startTime":166.361,"endTime":169.736,"body":"If you train hard enough for long enough,"},{"startTime":166.361,"endTime":169.736,"body":"like,"},{"startTime":169.736,"endTime":172.017,"body":"you will make progress, right?"},{"startTime":172.098,"endTime":176.642,"body":"And obviously there's genetic, you know,"},{"startTime":172.098,"endTime":176.642,"body":"individualizations and things like that,"},{"startTime":176.642,"endTime":185.449,"body":"but I feel much more like drawn to"},{"startTime":176.642,"endTime":185.449,"body":"speaking out about just some of the, just"},{"startTime":185.449,"endTime":187.951,"body":"doing a better job with a lot of things."},{"startTime":187.951,"endTime":192.756,"body":"And I feel like with your brain, you have"},{"startTime":187.951,"endTime":192.756,"body":"such a vast breadth of knowledge on this"},{"startTime":192.756,"endTime":195.078,"body":"that we can really help people more."},{"startTime":195.078,"endTime":196.899,"body":"So that's what we're going to be doing."},{"startTime":196.899,"endTime":197.372,"body":"And then..."},{"startTime":197.372,"endTime":203.098,"body":"When you see these ridiculous posts on"},{"startTime":197.372,"endTime":203.098,"body":"Instagram and stuff, you will know, you'll"},{"startTime":203.098,"endTime":204.8,"body":"be better educated as to why."},{"startTime":204.8,"endTime":209.606,"body":"So before we get into the X's and O's of"},{"startTime":204.8,"endTime":209.606,"body":"today's episode, as always, Brian, can you"},{"startTime":209.606,"endTime":211.647,"body":"kick us off with some updates, please?"},{"startTime":211.862,"endTime":214.184,"body":"Yeah, man, I appreciate that intro."},{"startTime":214.184,"endTime":218.307,"body":"And, you know, yeah, volume and effort"},{"startTime":214.184,"endTime":218.307,"body":"does get you quite a ways, but what it"},{"startTime":218.307,"endTime":223.731,"body":"doesn't do is it doesn't help you train"},{"startTime":218.307,"endTime":223.731,"body":"areas that maybe are lagging because all"},{"startTime":223.731,"endTime":227.794,"body":"of your five exercises are all targeting"},{"startTime":223.731,"endTime":227.794,"body":"the exact same region of your back."},{"startTime":227.794,"endTime":229.096,"body":"So you see this a lot."},{"startTime":229.096,"endTime":232.638,"body":"Like I've talked to Cass about this and"},{"startTime":229.096,"endTime":232.638,"body":"other people in the industry and, you"},{"startTime":232.638,"endTime":236.241,"body":"know, without any of this biasing and just"},{"startTime":232.638,"endTime":236.241,"body":"going into the gym and training, what you"},{"startTime":236.241,"endTime":239.624,"body":"end up seeing a lot of times is people"},{"startTime":236.241,"endTime":239.624,"body":"with these really overdeveloped upper"},{"startTime":239.624,"endTime":241.645,"body":"backs, because that tends to be"},{"startTime":242.334,"endTime":245.636,"body":"the typical way in which people train"},{"startTime":242.334,"endTime":245.636,"body":"back, as you know, with that more elbow"},{"startTime":245.636,"endTime":249.319,"body":"out position or with those wider pronated"},{"startTime":245.636,"endTime":249.319,"body":"grips, et cetera."},{"startTime":249.319,"endTime":252.562,"body":"And so, yeah, it does become a little bit"},{"startTime":249.319,"endTime":252.562,"body":"more important if you wanna bring up some"},{"startTime":252.562,"endTime":257.506,"body":"of those areas that maybe don't get hit by"},{"startTime":252.562,"endTime":257.506,"body":"just the standard typical movements."},{"startTime":257.506,"endTime":260.929,"body":"And it is a bit of an atrocity when you"},{"startTime":257.506,"endTime":260.929,"body":"look at those posts and you're like, try"},{"startTime":260.929,"endTime":261.77,"body":"my back day."},{"startTime":261.77,"endTime":266.514,"body":"And it's literally just throw up of five"},{"startTime":261.77,"endTime":266.514,"body":"different back exercises all doing the"},{"startTime":266.514,"endTime":266.995,"body":"same thing."},{"startTime":266.995,"endTime":268.456,"body":"So, no, I totally feel you."},{"startTime":268.456,"endTime":270.097,"body":"And I'm excited about this series."},{"startTime":270.097,"endTime":270.897,"body":"I love it."},{"startTime":271.59000000000003,"endTime":277.092,"body":"As I kind of mentioned to you off air too,"},{"startTime":271.59000000000003,"endTime":277.092,"body":"the way Paragon structures our programming"},{"startTime":277.092,"endTime":280.794,"body":"is we have a full gym, commercial gym"},{"startTime":277.092,"endTime":280.794,"body":"program, a home gym, CrossFit style gym"},{"startTime":280.794,"endTime":283.395,"body":"program, and a dumbbell bands program."},{"startTime":283.395,"endTime":290.398,"body":"So I have a bit of pre-understanding of"},{"startTime":283.395,"endTime":290.398,"body":"how this may go and looking forward to the"},{"startTime":290.398,"endTime":292.179,"body":"discussion and kind of seeing where it"},{"startTime":290.398,"endTime":292.179,"body":"goes."},{"startTime":292.179,"endTime":295.12,"body":"So jumping into updates real quick."},{"startTime":295.46,"endTime":299.381,"body":"It has been a while, but I'm going to try"},{"startTime":295.46,"endTime":299.381,"body":"not to bore you guys to death here."},{"startTime":300.302,"endTime":304.704,"body":"One note that I think is probably pretty"},{"startTime":300.302,"endTime":304.704,"body":"interesting to some of you guys is that my"},{"startTime":304.704,"endTime":308.225,"body":"body weight is up 16 pounds in nine weeks."},{"startTime":308.225,"endTime":317.45,"body":"So it was September 29th that I hit my all"},{"startTime":308.225,"endTime":317.45,"body":"time low, I guess in the last decade, it"},{"startTime":317.45,"endTime":320.591,"body":"was 180 pounds flat on the scale."},{"startTime":320.731,"endTime":325.393,"body":"And then I ate up a little bit into the"},{"startTime":320.731,"endTime":325.393,"body":"bike race, which was a week after that, so"},{"startTime":325.393,"endTime":326.622,"body":"October 7th."},{"startTime":326.622,"endTime":332.906,"body":"And I think I did the bike race at 183 or"},{"startTime":326.622,"endTime":332.906,"body":"184, but from September 29th to right now,"},{"startTime":332.906,"endTime":336.228,"body":"16 pounds, I'm up to 196 this morning."},{"startTime":336.729,"endTime":341.632,"body":"And that leads me into the next update,"},{"startTime":336.729,"endTime":341.632,"body":"which is that lifting training is going"},{"startTime":341.632,"endTime":342.633,"body":"amazing."},{"startTime":342.633,"endTime":349.377,"body":"There is just something that makes you so"},{"startTime":342.633,"endTime":349.377,"body":"resilient about having more body weight."},{"startTime":350.398,"endTime":354.141,"body":"And you just, you go into sessions without"},{"startTime":350.398,"endTime":354.141,"body":"the body weight, like when you're in the"},{"startTime":354.141,"endTime":355.081,"body":"deficit."},{"startTime":355.21,"endTime":361.434,"body":"and you don't realize that you're brittle,"},{"startTime":355.21,"endTime":361.434,"body":"but like when you see how you respond when"},{"startTime":361.434,"endTime":369.379,"body":"you're not brittle, it really reminds you"},{"startTime":361.434,"endTime":369.379,"body":"of really how bad off you were when you"},{"startTime":369.379,"endTime":371.44,"body":"didn't realize you were bad off."},{"startTime":372.321,"endTime":374.983,"body":"And so I don't know, like sessions have"},{"startTime":372.321,"endTime":374.983,"body":"just been so good."},{"startTime":374.983,"endTime":381.627,"body":"I've been at this point now matching all"},{"startTime":374.983,"endTime":381.627,"body":"time PRs on a number of movements that,"},{"startTime":382.008,"endTime":384.809,"body":"you know, I find important that I value."},{"startTime":385.098,"endTime":390.299,"body":"So my hack press, my all time PR with the"},{"startTime":385.098,"endTime":390.299,"body":"three second pause at the bottom was 550"},{"startTime":390.359,"endTime":390.999,"body":"for six."},{"startTime":390.999,"endTime":395.501,"body":"And this was last fall, basically last"},{"startTime":390.999,"endTime":395.501,"body":"early winter, maybe before I started"},{"startTime":395.501,"endTime":397.121,"body":"ramping up for the bike race."},{"startTime":397.381,"endTime":400.122,"body":"And I just got back to that number and hit"},{"startTime":397.381,"endTime":400.122,"body":"that at the end of my last mess."},{"startTime":400.122,"endTime":402.403,"body":"So so that was really cool."},{"startTime":404.123,"endTime":408.285,"body":"One thing that I think is also kind of"},{"startTime":404.123,"endTime":408.285,"body":"interesting is the incline dumbbell bench"},{"startTime":408.285,"endTime":411.645,"body":"press has been a staple in my training"},{"startTime":408.285,"endTime":411.645,"body":"for."},{"startTime":412.378,"endTime":416.761,"body":"I mean, I'm literally from, from the day I"},{"startTime":412.378,"endTime":416.761,"body":"started training, I always thought"},{"startTime":416.761,"endTime":420.243,"body":"inclined dumbbell bench press was the"},{"startTime":416.761,"endTime":420.243,"body":"coolest movement for pressing for some"},{"startTime":420.243,"endTime":421.064,"body":"reason."},{"startTime":421.304,"endTime":423.025,"body":"And I never barbell benched."},{"startTime":423.025,"endTime":425.307,"body":"I didn't even really do flat dumbbell"},{"startTime":423.025,"endTime":425.307,"body":"bench."},{"startTime":425.307,"endTime":427.969,"body":"I just loved inclined dumbbell bench."},{"startTime":428.529,"endTime":432.492,"body":"And I did it all the way up through my"},{"startTime":428.529,"endTime":432.492,"body":"training, all the way through the CrossFit"},{"startTime":432.492,"endTime":432.772,"body":"days."},{"startTime":432.772,"endTime":434.654,"body":"I always prioritized it post CrossFit."},{"startTime":434.654,"endTime":436.155,"body":"It was always a staple."},{"startTime":436.155,"endTime":440.377,"body":"And then just in the last year, I took it"},{"startTime":436.155,"endTime":440.377,"body":"out and started doing more cable stuff."},{"startTime":440.954,"endTime":444.415,"body":"And I tried to introduce it again, last"},{"startTime":440.954,"endTime":444.415,"body":"cycle."},{"startTime":444.415,"endTime":446.115,"body":"And then I was like, oh, I don't really"},{"startTime":444.415,"endTime":446.115,"body":"love it."},{"startTime":446.115,"endTime":448.236,"body":"And I went back to cable chest press."},{"startTime":448.396,"endTime":453.117,"body":"And so then this new mess that just"},{"startTime":448.396,"endTime":453.117,"body":"started, I decided, all right, I'll give"},{"startTime":453.117,"endTime":455.918,"body":"it one more shot, see what happens, tried"},{"startTime":453.117,"endTime":455.918,"body":"it again."},{"startTime":455.918,"endTime":459.079,"body":"And I was like, oh, I just don't love this"},{"startTime":455.918,"endTime":459.079,"body":"movement anymore."},{"startTime":459.079,"endTime":462.34,"body":"And I don't know exactly why I don't love"},{"startTime":459.079,"endTime":462.34,"body":"it anymore."},{"startTime":462.7,"endTime":465.321,"body":"But I do think it's interesting that"},{"startTime":462.7,"endTime":465.321,"body":"happened."},{"startTime":465.361,"endTime":466.101,"body":"And..."},{"startTime":466.834,"endTime":470.876,"body":"I'm curious if you have any movements that"},{"startTime":466.834,"endTime":470.876,"body":"you have always loved, you know,"},{"startTime":470.876,"endTime":472.097,"body":"throughout your training career."},{"startTime":472.097,"endTime":475.939,"body":"And then, you know, you get to a point a"},{"startTime":472.097,"endTime":475.939,"body":"year ago, two years ago, something like"},{"startTime":475.939,"endTime":476.16,"body":"that."},{"startTime":476.16,"endTime":479.401,"body":"And you're just like, Oh, this movement"},{"startTime":476.16,"endTime":479.401,"body":"just isn't it for me anymore."},{"startTime":484.45,"endTime":488.619,"body":"I think that's from my personal experience"},{"startTime":484.45,"endTime":488.619,"body":"on it."},{"startTime":488.619,"endTime":492.706,"body":"It has to do with, once you..."},{"startTime":492.912,"endTime":496.694,"body":"can really, really perfect like your"},{"startTime":492.912,"endTime":496.694,"body":"movement execution and stuff."},{"startTime":496.694,"endTime":501.518,"body":"I'm talking like the really small minutia"},{"startTime":496.694,"endTime":501.518,"body":"sort of thing."},{"startTime":501.518,"endTime":507.422,"body":"I find myself using like practically zero"},{"startTime":501.518,"endTime":507.422,"body":"dumbbell free weight stuff anymore because"},{"startTime":507.422,"endTime":513.326,"body":"I can just better orient myself in like a"},{"startTime":507.422,"endTime":513.326,"body":"chest press machine to where I can like"},{"startTime":513.327,"endTime":517.31,"body":"set the seat setting, you know, where I"},{"startTime":513.327,"endTime":517.31,"body":"can get that like really good stretch, you"},{"startTime":517.31,"endTime":519.8910000000001,"body":"know, and then the contraction so much."},{"startTime":520.9680000000001,"endTime":529.211,"body":"forceful feeling and Yeah, I will say that"},{"startTime":520.9680000000001,"endTime":529.211,"body":"there's I do find myself using a lot less"},{"startTime":529.211,"endTime":537.335,"body":"like dumbbells and free weights because"},{"startTime":529.211,"endTime":537.335,"body":"some of that Especially with like medial"},{"startTime":537.335,"endTime":543.058,"body":"delts Anterior delts like you can even"},{"startTime":537.335,"endTime":543.058,"body":"have you have like the prone incline"},{"startTime":543.058,"endTime":546.719,"body":"anterior delt rays and those sorts of"},{"startTime":543.058,"endTime":546.719,"body":"things but I just find like it's"},{"startTime":547.588,"endTime":551.372,"body":"Don't get me wrong, it works, but when I"},{"startTime":547.588,"endTime":551.372,"body":"have choice, I'm gonna go set that up with"},{"startTime":551.372,"endTime":556.997,"body":"constant tension where I can bias things,"},{"startTime":551.372,"endTime":556.997,"body":"but again, it's you're in the weeds sort"},{"startTime":556.997,"endTime":558.939,"body":"of thing there, but I do agree with you."},{"startTime":559.338,"endTime":559.498,"body":"yeah."},{"startTime":559.498,"endTime":563.399,"body":"Yeah, so I think like one point you made"},{"startTime":559.498,"endTime":563.399,"body":"there was the stability piece of the"},{"startTime":563.399,"endTime":563.859,"body":"machine."},{"startTime":563.859,"endTime":568.061,"body":"And so it's not that with your back"},{"startTime":563.859,"endTime":568.061,"body":"against a bench on an inclined dumbbell"},{"startTime":568.061,"endTime":571.982,"body":"press that you're lacking stability per"},{"startTime":568.061,"endTime":571.982,"body":"se, but there is something about being"},{"startTime":571.982,"endTime":575.863,"body":"able to have those handles on a machine or"},{"startTime":571.982,"endTime":575.863,"body":"on a cable just going in the line that"},{"startTime":575.863,"endTime":579.244,"body":"they're supposed to go and you don't have"},{"startTime":575.863,"endTime":579.244,"body":"to worry about the balancing component as"},{"startTime":579.244,"endTime":579.964,"body":"much."},{"startTime":579.964,"endTime":581.725,"body":"So I think that might be part of it."},{"startTime":581.725,"endTime":584.385,"body":"I also think part of it might just be the"},{"startTime":581.725,"endTime":584.385,"body":"ego attached to it."},{"startTime":584.385,"endTime":585.445,"body":"And because"},{"startTime":585.446,"endTime":589.628,"body":"I had so many years of being so strong at"},{"startTime":585.446,"endTime":589.628,"body":"the incline dumbbell bench."},{"startTime":589.788,"endTime":594.27,"body":"I even got up to 120s for six to eight"},{"startTime":589.788,"endTime":594.27,"body":"reps at one point."},{"startTime":594.531,"endTime":597.312,"body":"And so I was doing them yesterday."},{"startTime":597.312,"endTime":600.634,"body":"You know, and it was a reset deload week,"},{"startTime":597.312,"endTime":600.634,"body":"so I wasn't pushing too hard."},{"startTime":600.634,"endTime":605.017,"body":"It was also the second movement in"},{"startTime":600.634,"endTime":605.017,"body":"sequence or whatever, but I was using 85s."},{"startTime":605.157,"endTime":609.56,"body":"And I was just like, man, I don't even"},{"startTime":605.157,"endTime":609.56,"body":"know, I don't even know what it would feel"},{"startTime":609.56,"endTime":612.121,"body":"like to pick up 120 pound dumbbell right"},{"startTime":609.56,"endTime":612.121,"body":"now."},{"startTime":612.121,"endTime":613.042,"body":"I don't even know if I could."},{"startTime":613.042,"endTime":615.363,"body":"rack that to my chest and press it up a"},{"startTime":613.042,"endTime":615.363,"body":"single time."},{"startTime":615.363,"endTime":619.126,"body":"And so I think part of that is because my"},{"startTime":615.363,"endTime":619.126,"body":"technique is so much better."},{"startTime":619.126,"endTime":621.928,"body":"Now, you know, I'm using a full range of"},{"startTime":619.126,"endTime":621.928,"body":"motion, I'm getting a full stretch of"},{"startTime":621.928,"endTime":626.25,"body":"pausing, I'm doing all these things, I'm"},{"startTime":621.928,"endTime":626.25,"body":"not using body English, but it still is a"},{"startTime":626.25,"endTime":629.553,"body":"one of those, I guess, ego hits to be"},{"startTime":626.25,"endTime":629.553,"body":"like, man, that's a lot less weight that I"},{"startTime":629.553,"endTime":630.513,"body":"used to use."},{"startTime":630.934,"endTime":633.375,"body":"But anyway, I don't want to belabor that"},{"startTime":630.934,"endTime":633.375,"body":"point too much."},{"startTime":634.936,"endTime":640.24,"body":"Last two quick updates, paragon, we are"},{"startTime":634.936,"endTime":640.24,"body":"starting a five day split for the first"},{"startTime":640.24,"endTime":642.721,"body":"time since years ago, we"},{"startTime":643.134,"endTime":647.835,"body":"We always, when we first started, we had a"},{"startTime":643.134,"endTime":647.835,"body":"five day split back in like 2018, 19."},{"startTime":648.395,"endTime":652.036,"body":"But in the last few years, we've done four"},{"startTime":648.395,"endTime":652.036,"body":"day splits and three day splits because"},{"startTime":652.036,"endTime":655.477,"body":"we've really tried to fit into the"},{"startTime":652.036,"endTime":655.477,"body":"structure of people's lives and making"},{"startTime":655.477,"endTime":658.398,"body":"sure that, you know, hey, most people can"},{"startTime":655.477,"endTime":658.398,"body":"only fit four days in and then we have"},{"startTime":658.398,"endTime":660.558,"body":"some cardio that we add on and things like"},{"startTime":658.398,"endTime":660.558,"body":"that."},{"startTime":660.878,"endTime":665.32,"body":"Starting in the new year, we are going to"},{"startTime":660.878,"endTime":665.32,"body":"offer a five day program instead of our"},{"startTime":665.32,"endTime":667.64,"body":"four day program."},{"startTime":667.64,"endTime":671.241,"body":"So we'll have a five day program and then"},{"startTime":667.64,"endTime":671.241,"body":"we'll have a three day program."},{"startTime":671.401,"endTime":672.141,"body":"And"},{"startTime":672.318,"endTime":677.863,"body":"The split for the five day program is"},{"startTime":672.318,"endTime":677.863,"body":"going to be the lovely lower push pull,"},{"startTime":678.264,"endTime":679.565,"body":"lower upper."},{"startTime":680.005,"endTime":687.853,"body":"So we really like this one, LPPU, the L-U,"},{"startTime":680.005,"endTime":687.853,"body":"however you want to put that out there."},{"startTime":688.975,"endTime":690.496,"body":"So yeah, it's going to start with lower."},{"startTime":690.496,"endTime":693.56,"body":"It's going to have two lower days, three"},{"startTime":690.496,"endTime":693.56,"body":"upper days, but two of the upper days are"},{"startTime":693.56,"endTime":694.52,"body":"push and pull."},{"startTime":696.182,"endTime":697.602,"body":"And really excited about this."},{"startTime":697.602,"endTime":700.763,"body":"We're gonna do it as a rotating"},{"startTime":697.602,"endTime":700.763,"body":"specialization."},{"startTime":700.763,"endTime":704.244,"body":"So the first seven weeks will be a lower"},{"startTime":700.763,"endTime":704.244,"body":"body specialization."},{"startTime":704.304,"endTime":708.505,"body":"Then the next six weeks will be a push"},{"startTime":704.304,"endTime":708.505,"body":"specialization."},{"startTime":708.505,"endTime":712.346,"body":"And then the final seven weeks will be a"},{"startTime":708.505,"endTime":712.346,"body":"pull specialization."},{"startTime":712.346,"endTime":716.247,"body":"So about it, I think it's a 20 week cycle"},{"startTime":712.346,"endTime":716.247,"body":"overall."},{"startTime":716.968,"endTime":720.089,"body":"Something new and different, five days of"},{"startTime":716.968,"endTime":720.089,"body":"training."},{"startTime":720.769,"endTime":722.009,"body":"I'm really excited about it."},{"startTime":722.009,"endTime":722.602,"body":"So."},{"startTime":722.602,"endTime":723.863,"body":"hopefully everyone else's too."},{"startTime":723.863,"endTime":726.765,"body":"And we'll have more details coming out on"},{"startTime":723.863,"endTime":726.765,"body":"that as the time nears."},{"startTime":726.765,"endTime":730.988,"body":"The launch for that, that official cycle"},{"startTime":726.765,"endTime":730.988,"body":"starts January 8th."},{"startTime":730.988,"endTime":735.792,"body":"We're gonna have a transition week that"},{"startTime":730.988,"endTime":735.792,"body":"takes us January 1st to January 8th."},{"startTime":735.792,"endTime":739.055,"body":"So you could jump in at any point in early"},{"startTime":735.792,"endTime":739.055,"body":"January."},{"startTime":739.575,"endTime":743.959,"body":"And then the last update is that my rowing"},{"startTime":739.575,"endTime":743.959,"body":"workouts are going really, really well."},{"startTime":744.219,"endTime":744.599,"body":"Dr."},{"startTime":744.599,"endTime":745.16,"body":"Mike T."},{"startTime":745.16,"endTime":749.483,"body":"Nelson, who I really wanna get on the"},{"startTime":745.16,"endTime":749.483,"body":"podcast here soon to talk about all things"},{"startTime":749.483,"endTime":751.405,"body":"fitness, cardio, hypertrophy."},{"startTime":752.702,"endTime":757.784,"body":"He's been coaching me on this stuff and I"},{"startTime":752.702,"endTime":757.784,"body":"am at the nearing the end of my very first"},{"startTime":757.784,"endTime":759.925,"body":"meso cycle of rowing."},{"startTime":760.165,"endTime":766.388,"body":"Essentially, we've progressed effort and"},{"startTime":760.165,"endTime":766.388,"body":"duration volume over the last five weeks,"},{"startTime":766.388,"endTime":767.509,"body":"six weeks."},{"startTime":767.949,"endTime":776.173,"body":"And I will have my 2K row test to kind of"},{"startTime":767.949,"endTime":776.173,"body":"assess how the first six weeks went next"},{"startTime":776.173,"endTime":776.853,"body":"week."},{"startTime":777.466,"endTime":781.568,"body":"And I'm anxious and nervous about that"},{"startTime":777.466,"endTime":781.568,"body":"because there is nothing more painful than"},{"startTime":781.568,"endTime":784.89,"body":"seven to seven and a half minutes of all"},{"startTime":781.568,"endTime":784.89,"body":"out effort."},{"startTime":785.61,"endTime":788.552,"body":"But with everything that has been"},{"startTime":785.61,"endTime":788.552,"body":"improving with my rowing, I think the"},{"startTime":788.552,"endTime":791.714,"body":"biggest thing has been efficiency,"},{"startTime":788.552,"endTime":791.714,"body":"technical efficiency."},{"startTime":791.934,"endTime":795.336,"body":"And so I always in the past, I think you"},{"startTime":791.934,"endTime":795.336,"body":"can probably relate to this."},{"startTime":795.436,"endTime":799.979,"body":"Always used to row with the damper on a 10"},{"startTime":795.436,"endTime":799.979,"body":"with like this really slow stroke rate"},{"startTime":799.979,"endTime":803.781,"body":"where it'd be like one big ass powerful"},{"startTime":799.979,"endTime":803.781,"body":"stroke as hard as I could."},{"startTime":803.781,"endTime":804.801,"body":"And then it would be like."},{"startTime":805.822,"endTime":809.363,"body":"and then slowly go back and do another big"},{"startTime":805.822,"endTime":809.363,"body":"ass stroke."},{"startTime":809.363,"endTime":813.925,"body":"And so it was basically like we were"},{"startTime":809.363,"endTime":813.925,"body":"rowing for hypertrophy, I mean,"},{"startTime":813.925,"endTime":818.807,"body":"anaerobically, I don't even know how to"},{"startTime":813.925,"endTime":818.807,"body":"describe it, but basically using power"},{"startTime":818.807,"endTime":820.868,"body":"over aerobic endurance."},{"startTime":820.868,"endTime":823.909,"body":"It was so, it was like my aerobic"},{"startTime":820.868,"endTime":823.909,"body":"endurance was so poor that I was"},{"startTime":823.909,"endTime":826.69,"body":"compensating for that by using more power."},{"startTime":827.511,"endTime":831.112,"body":"And so that's been one thing Mike and I"},{"startTime":827.511,"endTime":831.112,"body":"have been working on a lot in the rowing"},{"startTime":831.112,"endTime":834.593,"body":"is increasing my stroke rate and using a"},{"startTime":831.112,"endTime":834.593,"body":"lower damper."},{"startTime":835.066,"endTime":838.707,"body":"And I never thought I'd be able to be a"},{"startTime":835.066,"endTime":838.707,"body":"guy that rode on a five damper because it"},{"startTime":838.707,"endTime":843.628,"body":"just, I felt like I couldn't create enough"},{"startTime":838.707,"endTime":843.628,"body":"torque on the handle when I would pull."},{"startTime":843.768,"endTime":848.829,"body":"And, uh, over the course of the weeks,"},{"startTime":843.768,"endTime":848.829,"body":"it's just somehow it's happened."},{"startTime":848.829,"endTime":852.911,"body":"And now I row on a damper five and it's"},{"startTime":848.829,"endTime":852.911,"body":"been super productive and it feels more"},{"startTime":852.911,"endTime":857.292,"body":"like cardio and less like maximal effort"},{"startTime":852.911,"endTime":857.292,"body":"on every pole."},{"startTime":857.572,"endTime":860.093,"body":"Um, so that's been really cool."},{"startTime":860.093,"endTime":863.833,"body":"I've become a much better rower and, uh,"},{"startTime":860.093,"endTime":863.833,"body":"yeah, I guess."},{"startTime":863.887,"endTime":866.648,"body":"nervous and excited to kind of see where"},{"startTime":863.887,"endTime":866.648,"body":"that goes."},{"startTime":867.652,"endTime":874.735,"body":"Yeah, from what I remember, which is still"},{"startTime":867.652,"endTime":874.735,"body":"very, very burned in my brain is if the"},{"startTime":874.735,"endTime":879.238,"body":"damper was lower, I couldn't keep up the"},{"startTime":874.735,"endTime":879.238,"body":"rate because my heart was too high."},{"startTime":879.238,"endTime":883.7,"body":"So if I could put the damper at 10 and"},{"startTime":879.238,"endTime":883.7,"body":"just take like one big pull, and then like"},{"startTime":883.7,"endTime":887.743,"body":"three seconds until I pulled again, I"},{"startTime":883.7,"endTime":887.743,"body":"could keep my heart rate low enough while"},{"startTime":887.743,"endTime":890.984,"body":"keeping my pace exactly the exactly the"},{"startTime":887.743,"endTime":890.984,"body":"same."},{"startTime":890.984,"endTime":895.567,"body":"Yeah, but yeah, apparently that's not how"},{"startTime":890.984,"endTime":895.567,"body":"the pros do it."},{"startTime":896.561,"endTime":897.376,"body":"No shit."},{"startTime":897.376,"endTime":901.557,"body":"All right, so some quick updates for me."},{"startTime":901.918,"endTime":904.919,"body":"First, especially as by the time this"},{"startTime":901.918,"endTime":904.919,"body":"comes out, we'll be kind of halfway"},{"startTime":904.919,"endTime":905.36,"body":"through."},{"startTime":905.36,"endTime":910.622,"body":"I have coaching roster availability right"},{"startTime":905.36,"endTime":910.622,"body":"now for both male and female heading into"},{"startTime":910.622,"endTime":912.143,"body":"the new year."},{"startTime":912.323,"endTime":918.046,"body":"I will, however, reach a cap as we get"},{"startTime":912.323,"endTime":918.046,"body":"into the new year, so reach out early."},{"startTime":918.046,"endTime":920.127,"body":"What I have been doing for people who..."},{"startTime":920.127,"endTime":921.587,"body":"I have a couple of people who..."},{"startTime":922.112,"endTime":925.456,"body":"Don't want to get started until the new"},{"startTime":922.112,"endTime":925.456,"body":"year for various reasons, which is"},{"startTime":925.456,"endTime":926.497,"body":"perfectly fine."},{"startTime":926.497,"endTime":930.962,"body":"You can place a little bit of a deposit to"},{"startTime":926.497,"endTime":930.962,"body":"hold a coaching roster spot and then pick"},{"startTime":930.962,"endTime":932.704,"body":"when you would like to start."},{"startTime":932.704,"endTime":936.268,"body":"So if that sounds like something that you"},{"startTime":932.704,"endTime":936.268,"body":"would like to do again, please reach out"},{"startTime":936.268,"endTime":941.995,"body":"early, be in communication with me so I"},{"startTime":936.268,"endTime":941.995,"body":"can help you plan for having a roster spot"},{"startTime":941.995,"endTime":942.695,"body":"there."},{"startTime":944.953,"endTime":945.894,"body":"I'm moving on."},{"startTime":945.894,"endTime":952.822,"body":"I am in now what is likely going to be my"},{"startTime":945.894,"endTime":952.822,"body":"final month of dieting here in December."},{"startTime":952.822,"endTime":955.766,"body":"I'm sitting in the 194 to 195 range."},{"startTime":955.766,"endTime":960.951,"body":"So we have this scenario where Brian is"},{"startTime":955.766,"endTime":960.951,"body":"larger than me right now."},{"startTime":960.996,"endTime":964.12,"body":"He's cracking me up because you were like"},{"startTime":960.996,"endTime":964.12,"body":"215 when I was 180."},{"startTime":964.662,"endTime":966.844,"body":"He's like such a disparity."},{"startTime":969.6,"endTime":974.824,"body":"And it's I have reached the point now"},{"startTime":969.6,"endTime":974.824,"body":"where I mean, I've been dieting for quite"},{"startTime":974.824,"endTime":975.605,"body":"a while."},{"startTime":975.605,"endTime":977.707,"body":"June, July 15th is when I started."},{"startTime":977.707,"endTime":977.947,"body":"Right."},{"startTime":977.947,"endTime":979.928,"body":"It's it's December 5th."},{"startTime":980.389,"endTime":982.79,"body":"It's now starting to like impact me."},{"startTime":983.191,"endTime":986.473,"body":"I've found I am insanely irritable."},{"startTime":988.055,"endTime":988.575,"body":"I."},{"startTime":989.688,"endTime":993.551,"body":"I may have growled at Jenny when she took"},{"startTime":989.688,"endTime":993.551,"body":"the covers from me in the middle of the"},{"startTime":993.551,"endTime":996.914,"body":"night the other night when she rolled over"},{"startTime":993.551,"endTime":996.914,"body":"and pulled them off of me."},{"startTime":996.934,"endTime":1000.738,"body":"And then I had to collect myself and be"},{"startTime":996.934,"endTime":1000.738,"body":"like, okay, Aaron, get it the fuck"},{"startTime":1000.738,"endTime":1001.439,"body":"together."},{"startTime":1001.439,"endTime":1002.88,"body":"It's not the end of the world."},{"startTime":1002.88,"endTime":1005.662,"body":"You can't growl at people for that."},{"startTime":1006.503,"endTime":1010.327,"body":"I just find someone will say just"},{"startTime":1006.503,"endTime":1010.327,"body":"something and I'll just be like, I'll"},{"startTime":1010.327,"endTime":1010.94,"body":"just..."},{"startTime":1010.94,"endTime":1012.602,"body":"I'll think in my head, like, I hate you."},{"startTime":1012.602,"endTime":1014.304,"body":"And I'm like, okay, calm down."},{"startTime":1014.304,"endTime":1016.507,"body":"This is not necessary."},{"startTime":1016.528,"endTime":1020.794,"body":"I was like, I'm just, I'm very irritable,"},{"startTime":1016.528,"endTime":1020.794,"body":"which is new for me, because I'm usually"},{"startTime":1020.794,"endTime":1024.799,"body":"very, very even keel, like emotionally"},{"startTime":1020.794,"endTime":1024.799,"body":"sort of thing."},{"startTime":1026.3319999999999,"endTime":1029.353,"body":"And then I can feel it with training a"},{"startTime":1026.3319999999999,"endTime":1029.353,"body":"little bit."},{"startTime":1030.0140000000001,"endTime":1039.338,"body":"Training body parts that are never"},{"startTime":1030.0140000000001,"endTime":1039.338,"body":"systemic, systemic like in inducing, like"},{"startTime":1039.338,"endTime":1040.379,"body":"trained arms today."},{"startTime":1040.379,"endTime":1043.08,"body":"And I was getting like a very big systemic"},{"startTime":1040.379,"endTime":1043.08,"body":"response."},{"startTime":1043.08,"endTime":1046.902,"body":"Heart rate was like skyrocketing and those"},{"startTime":1043.08,"endTime":1046.902,"body":"sorts of things."},{"startTime":1046.902,"endTime":1049.743,"body":"And I could just feel the kind of the toll"},{"startTime":1046.902,"endTime":1049.743,"body":"on me."},{"startTime":1049.763,"endTime":1053.685,"body":"I think a little bit of it lingering from"},{"startTime":1049.763,"endTime":1053.685,"body":"the travel."},{"startTime":1055.086,"endTime":1062.128,"body":"huge activities on the travel and I was"},{"startTime":1055.086,"endTime":1062.128,"body":"really doing my due diligence to make sure"},{"startTime":1062.128,"endTime":1067.21,"body":"I wasn't shooting myself in the foot and I"},{"startTime":1062.128,"endTime":1067.21,"body":"did set pretty much lows across the board"},{"startTime":1067.21,"endTime":1071.411,"body":"through when I was traveling but the"},{"startTime":1067.21,"endTime":1071.411,"body":"fatigue has accumulated with that."},{"startTime":1072.444,"endTime":1075.904,"body":"Hopefully, you know, three, four, pretty"},{"startTime":1072.444,"endTime":1075.904,"body":"much four more weeks and in dieting will"},{"startTime":1075.904,"endTime":1077.245,"body":"be wrapped up for me."},{"startTime":1078.345,"endTime":1081.086,"body":"I'll schedule some photo shoots and those"},{"startTime":1078.345,"endTime":1081.086,"body":"sorts of things even though it makes me"},{"startTime":1081.086,"endTime":1085.787,"body":"feel very, very uncomfortable and I don't"},{"startTime":1081.086,"endTime":1085.787,"body":"like it, but have to capture some all-time"},{"startTime":1085.787,"endTime":1087.868,"body":"bests on the physique."},{"startTime":1088.308,"endTime":1091.569,"body":"And then the last thing which I'll keep"},{"startTime":1088.308,"endTime":1091.569,"body":"pretty short was the traveling in New"},{"startTime":1091.569,"endTime":1094.069,"body":"Zealand and Australia was very, very cool."},{"startTime":1094.81,"endTime":1100.771,"body":"But what it ultimately made me realize is"},{"startTime":1094.81,"endTime":1100.771,"body":"how much I really like my life right now."},{"startTime":1101.568,"endTime":1106.249,"body":"even after like three days, four days, I"},{"startTime":1101.568,"endTime":1106.249,"body":"was like itching to get back to camp and"},{"startTime":1106.369,"endTime":1108.11,"body":"work and in my flow."},{"startTime":1108.11,"endTime":1113.111,"body":"And it's really helped me just appreciate"},{"startTime":1108.11,"endTime":1113.111,"body":"how much I'm enjoying like this current"},{"startTime":1113.111,"endTime":1114.172,"body":"phase of my life."},{"startTime":1114.172,"endTime":1119.013,"body":"And I've talked on this in the podcast,"},{"startTime":1114.172,"endTime":1119.013,"body":"like it's nearing its end."},{"startTime":1119.013,"endTime":1124.775,"body":"So I am really going to try and just enjoy"},{"startTime":1119.013,"endTime":1124.775,"body":"it and realize that I do quite enjoy it."},{"startTime":1124.775,"endTime":1126.555,"body":"And I feel very fortunate there."},{"startTime":1126.918,"endTime":1128.359,"body":"That's great perspective, man."},{"startTime":1128.359,"endTime":1128.719,"body":"Very cool."},{"startTime":1128.719,"endTime":1132.182,"body":"I think that traveling always makes me"},{"startTime":1128.719,"endTime":1132.182,"body":"feel that way, too."},{"startTime":1132.182,"endTime":1136.987,"body":"Like it kind of it draws you back and"},{"startTime":1132.182,"endTime":1136.987,"body":"makes and reminds you how much you love"},{"startTime":1136.987,"endTime":1137.687,"body":"your life at home."},{"startTime":1137.687,"endTime":1141.01,"body":"And then it also allows you to really"},{"startTime":1137.687,"endTime":1141.01,"body":"appreciate everything else that you get to"},{"startTime":1141.01,"endTime":1145.434,"body":"experience as a result of the things that"},{"startTime":1141.01,"endTime":1145.434,"body":"you've done at home."},{"startTime":1145.434,"endTime":1148.977,"body":"They have created these opportunities for"},{"startTime":1145.434,"endTime":1148.977,"body":"you to then kind of go explore further."},{"startTime":1148.977,"endTime":1153.221,"body":"So it's this big kind of circle of life"},{"startTime":1148.977,"endTime":1153.221,"body":"thing that is really cool."},{"startTime":1153.221,"endTime":1154.161,"body":"And I relate."},{"startTime":1154.405,"endTime":1155.7,"body":"Yeah, precisely."},{"startTime":1156.638,"endTime":1159.555,"body":"Sweet, will you want to jump in and frame"},{"startTime":1156.638,"endTime":1159.555,"body":"this up for us?"},{"startTime":1159.832,"endTime":1165.115,"body":"Yeah, so kind of from a high level, like"},{"startTime":1159.832,"endTime":1165.115,"body":"Brian said, we're going to have kind of"},{"startTime":1165.115,"endTime":1166.876,"body":"three ways that we're going to walk"},{"startTime":1165.115,"endTime":1166.876,"body":"through things."},{"startTime":1166.876,"endTime":1171.66,"body":"We have a full commercial gym option, a"},{"startTime":1166.876,"endTime":1171.66,"body":"home slash CrossFit gym."},{"startTime":1171.66,"endTime":1176.343,"body":"So we're talking, you know, barbell,"},{"startTime":1171.66,"endTime":1176.343,"body":"pull-up rig, maybe an adjustable pair of"},{"startTime":1176.343,"endTime":1182.327,"body":"dumbbells, maybe like a single cable"},{"startTime":1176.343,"endTime":1182.327,"body":"setup, you know, which is on one of those,"},{"startTime":1182.327,"endTime":1185.069,"body":"you know, attachments to the rig or"},{"startTime":1182.327,"endTime":1185.069,"body":"something like that."},{"startTime":1185.109,"endTime":1188.131,"body":"And then a dumbbell and bands only option."},{"startTime":1189.256,"endTime":1196.338,"body":"One thing I feel is quite important of a"},{"startTime":1189.256,"endTime":1196.338,"body":"distinction to make is the more equipment"},{"startTime":1196.338,"endTime":1201.279,"body":"typically, you know, to a certain"},{"startTime":1196.338,"endTime":1201.279,"body":"threshold, the better off you will be,"},{"startTime":1201.279,"endTime":1201.719,"body":"right?"},{"startTime":1201.719,"endTime":1205.02,"body":"And this is a conversation that I have"},{"startTime":1201.719,"endTime":1205.02,"body":"with clients sometimes and they're like,"},{"startTime":1205.02,"endTime":1206.44,"body":"hey, I really want to work."},{"startTime":1206.44,"endTime":1209.201,"body":"You know, they come in, I'm physique"},{"startTime":1206.44,"endTime":1209.201,"body":"focused, right?"},{"startTime":1209.201,"endTime":1210.522,"body":"We're building a physique."},{"startTime":1210.522,"endTime":1212.402,"body":"But I train in my gym and my home gym."},{"startTime":1212.402,"endTime":1213.482,"body":"And I'm like, okay, what do we have?"},{"startTime":1213.482,"endTime":1217.843,"body":"And I go, I have a barbell, you know, the"},{"startTime":1213.482,"endTime":1217.843,"body":"standard rogue rack."},{"startTime":1217.924,"endTime":1221.426,"body":"and like a 53 pound kettlebell."},{"startTime":1223.468,"endTime":1227.051,"body":"Where's the nearest gym and why don't you"},{"startTime":1223.468,"endTime":1227.051,"body":"train in the gym?"},{"startTime":1227.051,"endTime":1232.615,"body":"And then most often we eventually end up"},{"startTime":1227.051,"endTime":1232.615,"body":"in the gym and then they're like, holy"},{"startTime":1232.615,"endTime":1236.698,"body":"shit, this is going so much better than"},{"startTime":1232.615,"endTime":1236.698,"body":"training in the garage was."},{"startTime":1237.399,"endTime":1243.843,"body":"And I think the distinction there is for"},{"startTime":1237.399,"endTime":1243.843,"body":"hypertrophy training, right?"},{"startTime":1245.288,"endTime":1247.971,"body":"the more availability typically the"},{"startTime":1245.288,"endTime":1247.971,"body":"better, right?"},{"startTime":1247.971,"endTime":1253.658,"body":"If we're just talking like GPP, we're"},{"startTime":1247.971,"endTime":1253.658,"body":"doing each of the major movement patterns,"},{"startTime":1253.658,"endTime":1257.182,"body":"those sorts of things, like yeah, the"},{"startTime":1253.658,"endTime":1257.182,"body":"garage and the barbell's perfectly fine,"},{"startTime":1257.182,"endTime":1262.389,"body":"but more availability is typically going"},{"startTime":1257.182,"endTime":1262.389,"body":"to give you just more better options for"},{"startTime":1262.389,"endTime":1265.011,"body":"some of the things that we're going to get"},{"startTime":1262.389,"endTime":1265.011,"body":"into next."},{"startTime":1265.242,"endTime":1268.064,"body":"Yeah."},{"startTime":1268.064,"endTime":1272.608,"body":"One thing that I think is probably the"},{"startTime":1268.064,"endTime":1272.608,"body":"most prudent way of approaching this, and"},{"startTime":1272.608,"endTime":1277.112,"body":"it's the way that I write programming, is"},{"startTime":1272.608,"endTime":1277.112,"body":"that I always write it for the commercial"},{"startTime":1277.112,"endTime":1282.997,"body":"gym program first, and then I try to"},{"startTime":1277.112,"endTime":1282.997,"body":"disseminate down to the movements that"},{"startTime":1282.997,"endTime":1286.48,"body":"follow in the home gym or the"},{"startTime":1282.997,"endTime":1286.48,"body":"dumbbell-only program."},{"startTime":1286.48,"endTime":1290.564,"body":"So we find what the optimal movement"},{"startTime":1286.48,"endTime":1290.564,"body":"pattern is, and then we think, how can we"},{"startTime":1290.564,"endTime":1293.005,"body":"emulate this movement with"},{"startTime":1293.066,"endTime":1296.306,"body":"the limited equipment that we have in"},{"startTime":1293.066,"endTime":1296.306,"body":"these other situations."},{"startTime":1296.306,"endTime":1300.027,"body":"And so I think that that's probably a"},{"startTime":1296.306,"endTime":1300.027,"body":"great place to start is let's just assume"},{"startTime":1300.027,"endTime":1303.968,"body":"that we have everything we have, you know,"},{"startTime":1300.027,"endTime":1303.968,"body":"functional trainers with the movable arms,"},{"startTime":1303.968,"endTime":1307.369,"body":"we have a standard lat pulldown machine,"},{"startTime":1303.968,"endTime":1307.369,"body":"we have all the different like rowing"},{"startTime":1307.369,"endTime":1309.51,"body":"machines that you would possibly want."},{"startTime":1309.55,"endTime":1314.851,"body":"And so kind of starting there, and we're"},{"startTime":1309.55,"endTime":1314.851,"body":"looking to develop a back day, right, the"},{"startTime":1314.851,"endTime":1316.532,"body":"optimal back day."},{"startTime":1317.172,"endTime":1318.632,"body":"There's a number of ways you can approach"},{"startTime":1317.172,"endTime":1318.632,"body":"this."},{"startTime":1318.632,"endTime":1323.033,"body":"And it depends how into the weeds you want"},{"startTime":1318.632,"endTime":1323.033,"body":"to go because"},{"startTime":1323.122,"endTime":1327.683,"body":"you know, in one sense, we can look at the"},{"startTime":1323.122,"endTime":1327.683,"body":"upper back and just call it upper back, or"},{"startTime":1327.683,"endTime":1336.427,"body":"we could separate the upper back out into"},{"startTime":1327.683,"endTime":1336.427,"body":"rear delts, mid traps, rhomboid ish area."},{"startTime":1336.427,"endTime":1339.468,"body":"Call it just like the upper back shoulder"},{"startTime":1336.427,"endTime":1339.468,"body":"blade area."},{"startTime":1339.728,"endTime":1342.149,"body":"Terries, which is, you know, the last"},{"startTime":1339.728,"endTime":1342.149,"body":"little helper."},{"startTime":1342.149,"endTime":1345.331,"body":"It's that thing that most people think is"},{"startTime":1342.149,"endTime":1345.331,"body":"the actual lat that sits on top of the"},{"startTime":1345.331,"endTime":1346.131,"body":"lat."},{"startTime":1346.471,"endTime":1347.872,"body":"People are like, yeah, my lats are fried."},{"startTime":1347.872,"endTime":1350.433,"body":"And I'm like, no, your, your terries is"},{"startTime":1347.872,"endTime":1350.433,"body":"fried."},{"startTime":1351.073,"endTime":1352.566,"body":"It is very confusing though."},{"startTime":1352.566,"endTime":1359.467,"body":"Uh, so I think that, you know, deciding"},{"startTime":1352.566,"endTime":1359.467,"body":"what area of the upper back you really"},{"startTime":1359.467,"endTime":1362.588,"body":"want to target is important because you're"},{"startTime":1359.467,"endTime":1362.588,"body":"not going to choose three different upper"},{"startTime":1362.588,"endTime":1364.449,"body":"back exercises because guess what?"},{"startTime":1364.449,"endTime":1366.81,"body":"There's also three different regions of"},{"startTime":1364.449,"endTime":1366.81,"body":"the lats."},{"startTime":1366.81,"endTime":1372.911,"body":"There's the lower lats, iliac, the mid"},{"startTime":1366.81,"endTime":1372.911,"body":"lats, lumbar, and the upper lats thoracic."},{"startTime":1373.331,"endTime":1377.593,"body":"And so do we also need three exercises to"},{"startTime":1373.331,"endTime":1377.593,"body":"target the three regions of the lats?"},{"startTime":1377.593,"endTime":1380.753,"body":"Cause now we're suddenly at six exercises"},{"startTime":1377.593,"endTime":1380.753,"body":"and that's pretty crazy."},{"startTime":1381.066,"endTime":1383.767,"body":"And I know your back day doesn't have six"},{"startTime":1381.066,"endTime":1383.767,"body":"exercises in it."},{"startTime":1383.767,"endTime":1388.229,"body":"So, or maybe it does, but they're"},{"startTime":1383.767,"endTime":1388.229,"body":"definitely not specifically with that in"},{"startTime":1388.229,"endTime":1388.609,"body":"mind."},{"startTime":1388.609,"endTime":1389.589,"body":"Yeah, I know mine."},{"startTime":1389.589,"endTime":1390.65,"body":"Mine generally has three."},{"startTime":1390.65,"endTime":1395.511,"body":"Like I have three exercises on most of my"},{"startTime":1390.65,"endTime":1395.511,"body":"back lap days, not including low back."},{"startTime":1395.511,"endTime":1398.293,"body":"I don't know if we're even including low"},{"startTime":1395.511,"endTime":1398.293,"body":"back into this back training."},{"startTime":1398.293,"endTime":1400.793,"body":"I feel like that goes more with"},{"startTime":1398.293,"endTime":1400.793,"body":"hamstrings, maybe."},{"startTime":1401.68,"endTime":1405.601,"body":"I think we should talk about it maybe even"},{"startTime":1401.68,"endTime":1405.601,"body":"just..."},{"startTime":1405.601,"endTime":1407.301,"body":"Let's talk about it really, really"},{"startTime":1405.601,"endTime":1407.301,"body":"quickly."},{"startTime":1407.301,"endTime":1414.143,"body":"So this is one where it is in the weeds"},{"startTime":1407.301,"endTime":1414.143,"body":"because you can train your erectors, you"},{"startTime":1414.143,"endTime":1415.084,"body":"know, pretty much."},{"startTime":1415.084,"endTime":1417.064,"body":"I mean, you can train them isometrically,"},{"startTime":1415.084,"endTime":1417.064,"body":"right?"},{"startTime":1417.064,"endTime":1421.146,"body":"Or even with some motion when we're doing"},{"startTime":1417.064,"endTime":1421.146,"body":"like an RDL, deadlift, those sorts of"},{"startTime":1421.146,"endTime":1421.906,"body":"things."},{"startTime":1421.966,"endTime":1427.307,"body":"However, you can do like a hyper extension"},{"startTime":1421.966,"endTime":1427.307,"body":"or a back extension on a..."},{"startTime":1427.464,"endTime":1431.126,"body":"pretty much a GHR is going to make the"},{"startTime":1427.464,"endTime":1431.126,"body":"most sense more than like the 45 degree"},{"startTime":1431.126,"endTime":1438.39,"body":"hip extension, but there's like your"},{"startTime":1431.126,"endTime":1438.39,"body":"training spinal flexion without the hip"},{"startTime":1438.39,"endTime":1439.311,"body":"flexion, right?"},{"startTime":1439.311,"endTime":1445.614,"body":"Which it's, we're again, just to be clear,"},{"startTime":1439.311,"endTime":1445.614,"body":"we're in the weeds and it would take you,"},{"startTime":1445.614,"endTime":1449.877,"body":"someone probably showing you the"},{"startTime":1445.614,"endTime":1449.877,"body":"difference, but for instance, like right"},{"startTime":1449.877,"endTime":1454.239,"body":"now in my program, we have the back"},{"startTime":1449.877,"endTime":1454.239,"body":"extensions, right?"},{"startTime":1454.264,"endTime":1457.525,"body":"And what was really funny is it's been so"},{"startTime":1454.264,"endTime":1457.525,"body":"long since I had done them."},{"startTime":1457.525,"endTime":1462.949,"body":"Like it took me a while to really figure"},{"startTime":1457.525,"endTime":1462.949,"body":"it out again and not just press my hips"},{"startTime":1462.949,"endTime":1466.411,"body":"into the pad and use like my glutes, you"},{"startTime":1462.949,"endTime":1466.411,"body":"know, and lower back."},{"startTime":1466.411,"endTime":1474.475,"body":"So I think for 98, you know, percent of"},{"startTime":1466.411,"endTime":1474.475,"body":"use cases, maybe 95, it's probably not"},{"startTime":1474.475,"endTime":1478.617,"body":"worth, you know, putting in like hyper"},{"startTime":1474.475,"endTime":1478.617,"body":"extensions unless you have maybe some,"},{"startTime":1479.078,"endTime":1481.82,"body":"some particular issue or back as a"},{"startTime":1481.82,"endTime":1485.367,"body":"very lagging body part and you're throwing"},{"startTime":1481.82,"endTime":1485.367,"body":"everything you have."},{"startTime":1486.066,"endTime":1489.367,"body":"Yeah, just to clarify a little bit on what"},{"startTime":1486.066,"endTime":1489.367,"body":"you said."},{"startTime":1489.367,"endTime":1494.811,"body":"So if you're just lowering and raising"},{"startTime":1489.367,"endTime":1494.811,"body":"your torso, whether that's on an RDL or a"},{"startTime":1494.811,"endTime":1499.213,"body":"hip extension, but you're keeping your"},{"startTime":1494.811,"endTime":1499.213,"body":"back in mostly the same position, like"},{"startTime":1499.213,"endTime":1503.996,"body":"call it like a neutral spine as you would"},{"startTime":1499.213,"endTime":1503.996,"body":"in an RDL, you're actually only training"},{"startTime":1503.996,"endTime":1505.197,"body":"the low back isometrically."},{"startTime":1505.197,"endTime":1511.34,"body":"So if we want to train the function of the"},{"startTime":1505.197,"endTime":1511.34,"body":"erectors, it is the antagonist to the"},{"startTime":1511.34,"endTime":1514.181,"body":"rectus abdominis or the abs in the front."},{"startTime":1514.182,"endTime":1517.963,"body":"And so when you're training the abs in the"},{"startTime":1514.182,"endTime":1517.963,"body":"front, what you want to essentially do is"},{"startTime":1517.963,"endTime":1518.923,"body":"flex your spine."},{"startTime":1518.923,"endTime":1523.225,"body":"So you're essentially rounding your spine"},{"startTime":1518.923,"endTime":1523.225,"body":"over and then you're extending your spine."},{"startTime":1523.225,"endTime":1525.566,"body":"So you're stretching the abs."},{"startTime":1525.866,"endTime":1527.887,"body":"It's literally the reverse for the back."},{"startTime":1527.887,"endTime":1531.349,"body":"So you have to be taking your spine"},{"startTime":1527.887,"endTime":1531.349,"body":"through that same range of motion where"},{"startTime":1531.349,"endTime":1536.15,"body":"you're taking it into flexion and rounding"},{"startTime":1531.349,"endTime":1536.15,"body":"your spine over and then uncoiling it and"},{"startTime":1536.15,"endTime":1538.612,"body":"kind of extending at the spine."},{"startTime":1538.612,"endTime":1543.646,"body":"And so by flexing and extending, going"},{"startTime":1538.612,"endTime":1543.646,"body":"into thoracic extension essentially,"},{"startTime":1543.646,"endTime":1547.648,"body":"then you are actually training the"},{"startTime":1543.646,"endTime":1547.648,"body":"erectors versus just using them as an"},{"startTime":1547.648,"endTime":1550.25,"body":"isometric piece to keep your torso in"},{"startTime":1547.648,"endTime":1550.25,"body":"line."},{"startTime":1550.25,"endTime":1554.873,"body":"So just one thing to kind of think about"},{"startTime":1550.25,"endTime":1554.873,"body":"there, it's kind of like the cat cow that"},{"startTime":1554.873,"endTime":1558.254,"body":"people would do as a warmup, but you're"},{"startTime":1554.873,"endTime":1558.254,"body":"doing it under load."},{"startTime":1558.355,"endTime":1561.977,"body":"And that would be how you would"},{"startTime":1558.355,"endTime":1561.977,"body":"effectively train the low back"},{"startTime":1561.977,"endTime":1562.997,"body":"musculature."},{"startTime":1565.0,"endTime":1567.018,"body":"Yeah, brilliant explanation there."},{"startTime":1567.018,"endTime":1568.118,"body":"Cool."},{"startTime":1568.118,"endTime":1568.398,"body":"Yeah."},{"startTime":1568.398,"endTime":1574.422,"body":"So I guess in designing a program, you"},{"startTime":1568.398,"endTime":1574.422,"body":"know, one of the things that I always"},{"startTime":1574.422,"endTime":1578.984,"body":"think about is that you don't generally"},{"startTime":1574.422,"endTime":1578.984,"body":"have just one back day."},{"startTime":1578.984,"endTime":1582.586,"body":"I mean, you may like you may just be on a"},{"startTime":1578.984,"endTime":1582.586,"body":"push pull leg split that doesn't have a"},{"startTime":1582.586,"endTime":1587.409,"body":"second iteration of push pull legs, in"},{"startTime":1582.586,"endTime":1587.409,"body":"which case you're doing the same three"},{"startTime":1587.409,"endTime":1591.09,"body":"movements or four movements or whatever it"},{"startTime":1587.409,"endTime":1591.09,"body":"is every single time you train."},{"startTime":1591.171,"endTime":1593.912,"body":"But I often won't design programs like"},{"startTime":1591.171,"endTime":1593.912,"body":"that."},{"startTime":1593.912,"endTime":1596.69,"body":"And instead, I'll generally have two back"},{"startTime":1593.912,"endTime":1596.69,"body":"days."},{"startTime":1596.69,"endTime":1600.435,"body":"where one would be a little more upper"},{"startTime":1596.69,"endTime":1600.435,"body":"back focused with a little bit of lat"},{"startTime":1600.435,"endTime":1600.775,"body":"work."},{"startTime":1600.775,"endTime":1604.281,"body":"And then one would be a little more lat"},{"startTime":1600.775,"endTime":1604.281,"body":"focused with a little bit of upper back"},{"startTime":1604.281,"endTime":1604.921,"body":"work."},{"startTime":1604.921,"endTime":1608.125,"body":"Um, do you tend to do the same or how is"},{"startTime":1604.921,"endTime":1608.125,"body":"your back training look?"},{"startTime":1608.804,"endTime":1609.604,"body":"It depends."},{"startTime":1609.604,"endTime":1614.328,"body":"So if it's something that we're only"},{"startTime":1609.604,"endTime":1614.328,"body":"having like once per week, I will say"},{"startTime":1614.328,"endTime":1619.973,"body":"honestly that I typically will program"},{"startTime":1614.328,"endTime":1619.973,"body":"more lat and less upper back."},{"startTime":1620.774,"endTime":1629.081,"body":"And my assumption there is many people"},{"startTime":1620.774,"endTime":1629.081,"body":"don't train their lats overly well, so"},{"startTime":1629.081,"endTime":1633.745,"body":"they are typically more upper back"},{"startTime":1629.081,"endTime":1633.745,"body":"developed relative to the lat, so I want"},{"startTime":1633.745,"endTime":1634.846,"body":"to help bring that up."},{"startTime":1634.846,"endTime":1636.687,"body":"So I will obviously distribute."},{"startTime":1636.988,"endTime":1638.449,"body":"volume a little bit there."},{"startTime":1638.89,"endTime":1643.497,"body":"But in some programs, if we are training"},{"startTime":1638.89,"endTime":1643.497,"body":"the back twice per week, I will have like"},{"startTime":1643.497,"endTime":1646.822,"body":"an upper back focus day and then more of"},{"startTime":1643.497,"endTime":1646.822,"body":"like a lat focus day."},{"startTime":1646.822,"endTime":1650.426,"body":"And then we'll, depending on how what"},{"startTime":1646.822,"endTime":1650.426,"body":"we're doing with rear delts, that might"},{"startTime":1650.607,"endTime":1653.891,"body":"vary on which one it gets placed onto, on"},{"startTime":1650.607,"endTime":1653.891,"body":"or not."},{"startTime":1654.43,"endTime":1657.572,"body":"Yeah, it's all, like the back is huge."},{"startTime":1657.612,"endTime":1660.274,"body":"So there's so many things that you need to"},{"startTime":1657.612,"endTime":1660.274,"body":"consider."},{"startTime":1660.274,"endTime":1663.537,"body":"So you mentioned rear delts, they're"},{"startTime":1660.274,"endTime":1663.537,"body":"separate from upper back."},{"startTime":1663.857,"endTime":1666.439,"body":"And like, that's absolutely something that"},{"startTime":1663.857,"endTime":1666.439,"body":"you can do."},{"startTime":1666.439,"endTime":1671.443,"body":"Like you could be, you could say, this is"},{"startTime":1666.439,"endTime":1671.443,"body":"my rear delt focus row or my rear delt"},{"startTime":1671.443,"endTime":1675.546,"body":"focus, you know, sweeping motion or"},{"startTime":1671.443,"endTime":1675.546,"body":"whatever it is."},{"startTime":1677.088,"endTime":1682.392,"body":"For most people, I tend to group upper"},{"startTime":1677.088,"endTime":1682.392,"body":"back and rear delts into the same"},{"startTime":1682.392,"endTime":1683.453,"body":"category."},{"startTime":1684.382,"endTime":1689.764,"body":"but just to provide like a little bit of"},{"startTime":1684.382,"endTime":1689.764,"body":"distinction there, like rowing movements"},{"startTime":1689.764,"endTime":1697.267,"body":"and pull-down movements that are pronated"},{"startTime":1689.764,"endTime":1697.267,"body":"or 45 degree rotational handle are all"},{"startTime":1697.267,"endTime":1700.008,"body":"kind of going to work both of those areas."},{"startTime":1700.008,"endTime":1705.35,"body":"So if you want to really, really bias one"},{"startTime":1700.008,"endTime":1705.35,"body":"area or the other, you're probably going"},{"startTime":1705.35,"endTime":1706.93,"body":"to look at it in this way."},{"startTime":1707.231,"endTime":1712.253,"body":"For upper back focused work where we wanna"},{"startTime":1707.231,"endTime":1712.253,"body":"do a little less rear delt and try and get"},{"startTime":1712.253,"endTime":1714.133,"body":"a little bit more of"},{"startTime":1714.742,"endTime":1721.767,"body":"call it the upper back region of mid traps"},{"startTime":1714.742,"endTime":1721.767,"body":"and rhomboids and stuff like that."},{"startTime":1722.128,"endTime":1727.032,"body":"You're going to want to generally have a"},{"startTime":1722.128,"endTime":1727.032,"body":"pronated grip and let your elbows travel"},{"startTime":1727.032,"endTime":1728.974,"body":"just a little bit higher."},{"startTime":1728.974,"endTime":1732.517,"body":"But as you've pointed out a number of"},{"startTime":1728.974,"endTime":1732.517,"body":"times, that position doesn't feel great"},{"startTime":1732.517,"endTime":1733.297,"body":"for you."},{"startTime":1733.297,"endTime":1737.681,"body":"And I don't think it really feels great"},{"startTime":1733.297,"endTime":1737.681,"body":"for a ton of people to be in a completely"},{"startTime":1737.921,"endTime":1742.986,"body":"T position where, you know, you're"},{"startTime":1737.921,"endTime":1742.986,"body":"humorous, your tricep bicep is essentially"},{"startTime":1742.986,"endTime":1745.187,"body":"parallel to the ground, so to speak."},{"startTime":1746.329,"endTime":1752.134,"body":"That position just doesn't often work well"},{"startTime":1746.329,"endTime":1752.134,"body":"with people's dealt anatomy, as far as"},{"startTime":1752.134,"endTime":1756.658,"body":"like crunching things together and things"},{"startTime":1752.134,"endTime":1756.658,"body":"that don't feel great."},{"startTime":1756.658,"endTime":1761.823,"body":"But what we do generally want for that"},{"startTime":1756.658,"endTime":1761.823,"body":"upper back is we wanna get to retract in"},{"startTime":1761.823,"endTime":1763.845,"body":"the mid upper back."},{"startTime":1763.845,"endTime":1768.589,"body":"So a cue that I used to always use back in"},{"startTime":1763.845,"endTime":1768.589,"body":"the day was as you get to the contraction"},{"startTime":1768.589,"endTime":1769.098,"body":"point."},{"startTime":1769.098,"endTime":1773.179,"body":"to think about pinching a pencil or"},{"startTime":1769.098,"endTime":1773.179,"body":"something between your shoulder blades."},{"startTime":1773.319,"endTime":1778.12,"body":"And so by going into that extreme"},{"startTime":1773.319,"endTime":1778.12,"body":"retraction and pinching back there at the"},{"startTime":1778.12,"endTime":1782.742,"body":"end, you are going to bias slightly more"},{"startTime":1778.12,"endTime":1782.742,"body":"to the upper back."},{"startTime":1782.742,"endTime":1788.303,"body":"Whereas if you were looking to target more"},{"startTime":1782.742,"endTime":1788.303,"body":"of the rear delt, you wanna keep more of a"},{"startTime":1788.303,"endTime":1791.224,"body":"45 degree angle in the hand."},{"startTime":1791.224,"endTime":1796.026,"body":"So using a strictly pronated machine might"},{"startTime":1791.224,"endTime":1796.026,"body":"not be best."},{"startTime":1796.026,"endTime":1799.507,"body":"we want more of like a rotational handle"},{"startTime":1796.026,"endTime":1799.507,"body":"or some machines these days are even set"},{"startTime":1799.507,"endTime":1802.149,"body":"up with 45 degree handles, which is great."},{"startTime":1802.189,"endTime":1806.831,"body":"And then what you'll notice is that your"},{"startTime":1802.189,"endTime":1806.831,"body":"elbow comes in a little bit lower."},{"startTime":1807.072,"endTime":1811.314,"body":"So it's not in that T position like it"},{"startTime":1807.072,"endTime":1811.314,"body":"would be for the upper back but it's also"},{"startTime":1811.314,"endTime":1816.717,"body":"not in tight to your side as we would be"},{"startTime":1811.314,"endTime":1816.717,"body":"for lats, which we'll discuss further."},{"startTime":1816.997,"endTime":1820.999,"body":"And then the thing with rear delts is you"},{"startTime":1816.997,"endTime":1820.999,"body":"don't have to go all the way back into"},{"startTime":1820.999,"endTime":1824.694,"body":"full retraction but if you wanna find what"},{"startTime":1820.999,"endTime":1824.694,"body":"the best"},{"startTime":1824.694,"endTime":1828.835,"body":"path is for the rear delt, you'll"},{"startTime":1824.694,"endTime":1828.835,"body":"generally find that the point where your"},{"startTime":1828.835,"endTime":1833.637,"body":"arm can retract as far as possible back"},{"startTime":1828.835,"endTime":1833.637,"body":"behind you, like say you're trying to"},{"startTime":1833.637,"endTime":1838.519,"body":"touch your elbows behind your back, that's"},{"startTime":1833.637,"endTime":1838.519,"body":"generally going to be the right line of"},{"startTime":1838.519,"endTime":1840.82,"body":"pull for your rear delts."},{"startTime":1841.681,"endTime":1845.582,"body":"Whereas if you put your arms out in a"},{"startTime":1841.681,"endTime":1845.582,"body":"direct T position and try to do that,"},{"startTime":1845.582,"endTime":1849.264,"body":"you'll realize you can't get nearly as far"},{"startTime":1845.582,"endTime":1849.264,"body":"back as you could if you drop your elbow"},{"startTime":1849.264,"endTime":1851.805,"body":"down, you can get a lot more retraction"},{"startTime":1849.264,"endTime":1851.805,"body":"back there."},{"startTime":1851.805,"endTime":1853.298,"body":"So if you think of it like that."},{"startTime":1853.298,"endTime":1856.139,"body":"Like, hey, upper back, we do want to"},{"startTime":1853.298,"endTime":1856.139,"body":"retract, but we're going to retract"},{"startTime":1856.139,"endTime":1861.041,"body":"understanding that it's not the furthest"},{"startTime":1856.139,"endTime":1861.041,"body":"retracted we could get rear delt."},{"startTime":1861.581,"endTime":1865.443,"body":"You can retract or not retract, it doesn't"},{"startTime":1861.581,"endTime":1865.443,"body":"really matter, but you could retract all"},{"startTime":1865.443,"endTime":1867.885,"body":"the way if you were in that position."},{"startTime":1867.885,"endTime":1868.465,"body":"Does that make sense?"},{"startTime":1868.465,"endTime":1870.325,"body":"Do you have any kind of clarification"},{"startTime":1868.465,"endTime":1870.325,"body":"there?"},{"startTime":1870.8,"endTime":1876.423,"body":"No, I mean, I think if you were listening"},{"startTime":1870.8,"endTime":1876.423,"body":"to that and it didn't make sense, go back,"},{"startTime":1876.423,"endTime":1880.526,"body":"rewind it a little bit and then do those"},{"startTime":1876.423,"endTime":1880.526,"body":"motions that Brian said and you'll be"},{"startTime":1880.526,"endTime":1884.789,"body":"like, oh yeah, I can get my elbows"},{"startTime":1880.526,"endTime":1884.789,"body":"significantly closer together when I drop"},{"startTime":1884.789,"endTime":1885.83,"body":"my elbows a little bit."},{"startTime":1885.83,"endTime":1888.111,"body":"So no, I think it was a wonderful"},{"startTime":1885.83,"endTime":1888.111,"body":"explanation."},{"startTime":1888.314,"endTime":1889.054,"body":"Sweet."},{"startTime":1889.054,"endTime":1889.314,"body":"Yeah."},{"startTime":1889.314,"endTime":1894.077,"body":"So, so that's kind of the basic background"},{"startTime":1889.314,"endTime":1894.077,"body":"of whether if we want to bias upper back"},{"startTime":1894.077,"endTime":1894.918,"body":"or rear delt."},{"startTime":1894.918,"endTime":1897.559,"body":"And then of course we can do other things"},{"startTime":1894.918,"endTime":1897.559,"body":"to bias rear delt."},{"startTime":1897.559,"endTime":1901.001,"body":"Like we can actually take the upper back"},{"startTime":1897.559,"endTime":1901.001,"body":"out of it by doing kind of like a cross"},{"startTime":1901.001,"endTime":1902.482,"body":"body sweeping motion."},{"startTime":1902.482,"endTime":1906.945,"body":"So think about like reaching your arm all"},{"startTime":1902.482,"endTime":1906.945,"body":"the way across your torso and then pulling"},{"startTime":1906.945,"endTime":1909.866,"body":"your arm without using elbow flexion."},{"startTime":1909.866,"endTime":1912.268,"body":"So you're not pulling like you would be in"},{"startTime":1909.866,"endTime":1912.268,"body":"a row."},{"startTime":1912.268,"endTime":1913.929,"body":"You're more sweeping."},{"startTime":1914.129,"endTime":1915.278,"body":"Um, almost like"},{"startTime":1915.278,"endTime":1920.381,"body":"You're AB ducting or pulling the arm away"},{"startTime":1915.278,"endTime":1920.381,"body":"from the body in a sweeping motion."},{"startTime":1920.381,"endTime":1923.423,"body":"So you can kind of semi-bias the rear delt"},{"startTime":1920.381,"endTime":1923.423,"body":"that way."},{"startTime":1923.423,"endTime":1926.345,"body":"You'll see a lot of people do that with"},{"startTime":1923.423,"endTime":1926.345,"body":"cables."},{"startTime":1926.345,"endTime":1929.948,"body":"And then for the home version, you'll see,"},{"startTime":1926.345,"endTime":1929.948,"body":"you know, a bent over rear delt fly or"},{"startTime":1929.948,"endTime":1935.771,"body":"like a sideways prone kind of lateral"},{"startTime":1929.948,"endTime":1935.771,"body":"raised thing on a bench."},{"startTime":1935.771,"endTime":1939.454,"body":"Not a huge fan of that one for the rear"},{"startTime":1935.771,"endTime":1939.454,"body":"delt specifically."},{"startTime":1939.654,"endTime":1942.876,"body":"I think cables generally do a better job,"},{"startTime":1939.654,"endTime":1942.876,"body":"but you know, we'll get to kind of what we"},{"startTime":1942.876,"endTime":1945.117,"body":"would do in each situation here."},{"startTime":1946.518,"endTime":1949.981,"body":"So we have the basics of what would happen"},{"startTime":1946.518,"endTime":1949.981,"body":"for the upper back and the rear delts."},{"startTime":1949.981,"endTime":1951.341,"body":"And then we have lats."},{"startTime":1951.762,"endTime":1955.704,"body":"And so lats are, like I said, three"},{"startTime":1951.762,"endTime":1955.704,"body":"regions of lats."},{"startTime":1955.744,"endTime":1959.807,"body":"The one ubiquitous thing across lat"},{"startTime":1955.744,"endTime":1959.807,"body":"training is that the elbow stays in tight"},{"startTime":1959.807,"endTime":1960.408,"body":"to the body."},{"startTime":1960.408,"endTime":1965.931,"body":"So when the elbow drifts out away from the"},{"startTime":1960.408,"endTime":1965.931,"body":"body, it disadvantages the lats, which"},{"startTime":1965.931,"endTime":1970.014,"body":"their biomechanical function is they kind"},{"startTime":1965.931,"endTime":1970.014,"body":"of wrap around the rib cage."},{"startTime":1970.234,"endTime":1975.07,"body":"And so the more that we can stay in this"},{"startTime":1970.234,"endTime":1975.07,"body":"tight motion with the elbow into the body,"},{"startTime":1975.07,"endTime":1978.051,"body":"the more we're going to be able to"},{"startTime":1975.07,"endTime":1978.051,"body":"actually activate the lats."},{"startTime":1978.151,"endTime":1982.453,"body":"And then as far as whether we're pulling"},{"startTime":1978.151,"endTime":1982.453,"body":"for the upper lats, mid lats or lower"},{"startTime":1982.453,"endTime":1985.254,"body":"lats, that's going to be our angle of"},{"startTime":1982.453,"endTime":1985.254,"body":"pull."},{"startTime":1985.334,"endTime":1988.015,"body":"Um, so for a lower lat, we're going to"},{"startTime":1985.334,"endTime":1988.015,"body":"start super high."},{"startTime":1988.015,"endTime":1989.596,"body":"So it's, it maybe is a little"},{"startTime":1988.015,"endTime":1989.596,"body":"counterintuitive."},{"startTime":1989.596,"endTime":1992.137,"body":"You're like, Oh, lower lat, but you're,"},{"startTime":1989.596,"endTime":1992.137,"body":"you're starting high."},{"startTime":1992.137,"endTime":1996.698,"body":"Uh, that's because that, that motion"},{"startTime":1992.137,"endTime":1996.698,"body":"brings your elbow down, which is going to,"},{"startTime":1996.779,"endTime":2000.26,"body":"uh, further bias the lower lat for the mid"},{"startTime":1996.779,"endTime":2000.26,"body":"lats."},{"startTime":2000.26,"endTime":2003.674,"body":"It's not all the way up and it's not"},{"startTime":2003.674,"endTime":2007.697,"body":"horizontal necessarily, it's kind of like"},{"startTime":2003.674,"endTime":2007.697,"body":"somewhere in the middle, call it like if"},{"startTime":2007.697,"endTime":2013.221,"body":"your arm is you're pointing up at"},{"startTime":2007.697,"endTime":2013.221,"body":"something that's 45 degrees off in the"},{"startTime":2013.221,"endTime":2017.765,"body":"horizon or something that would be about"},{"startTime":2013.221,"endTime":2017.765,"body":"where you would be for the mid lats"},{"startTime":2017.765,"endTime":2018.705,"body":"lumbar."},{"startTime":2018.786,"endTime":2023.81,"body":"And then for the upper lats, the thoracic"},{"startTime":2018.786,"endTime":2023.81,"body":"lats, it's more of that horizontal pole or"},{"startTime":2023.81,"endTime":2025.812,"body":"even slightly low to high."},{"startTime":2025.812,"endTime":2030.235,"body":"So I really love the low to high pole for"},{"startTime":2025.812,"endTime":2030.235,"body":"the upper lats."},{"startTime":2030.415,"endTime":2033.242,"body":"I don't do a ton of direct upper lat"},{"startTime":2030.415,"endTime":2033.242,"body":"training."},{"startTime":2033.242,"endTime":2037.083,"body":"And the reason that I don't is because I"},{"startTime":2033.242,"endTime":2037.083,"body":"feel like they get trained a lot through"},{"startTime":2037.083,"endTime":2040.543,"body":"the upper back and rear delt motions."},{"startTime":2040.884,"endTime":2045.425,"body":"Because when you when you like naturally"},{"startTime":2040.884,"endTime":2045.425,"body":"as you train the upper lats, you're going"},{"startTime":2045.425,"endTime":2048.926,"body":"to notice that your arm can't stay as"},{"startTime":2045.425,"endTime":2048.926,"body":"tight into your body as it can when you're"},{"startTime":2048.926,"endTime":2051.5860000000002,"body":"training a lower lat and you're pulling"},{"startTime":2048.926,"endTime":2051.5860000000002,"body":"more vertically."},{"startTime":2051.647,"endTime":2056.928,"body":"So there is a bit of crossover, I think,"},{"startTime":2051.647,"endTime":2056.928,"body":"between training upper lats and training"},{"startTime":2056.928,"endTime":2061.2290000000003,"body":"upper back slash rear delts, not quite as"},{"startTime":2056.928,"endTime":2061.2290000000003,"body":"biased as it would be if you went directly"},{"startTime":2061.2290000000003,"endTime":2062.669,"body":"into the upper lats."},{"startTime":2062.6859999999997,"endTime":2066.691,"body":"But, you know, we like, like I kind of"},{"startTime":2062.6859999999997,"endTime":2066.691,"body":"said in the beginning, we have three or"},{"startTime":2066.691,"endTime":2071.2780000000002,"body":"four movements that we're trying to choose"},{"startTime":2066.691,"endTime":2071.2780000000002,"body":"to get the entire back and lat region."},{"startTime":2071.2780000000002,"endTime":2076.906,"body":"So in my mind, when I'm programming,"},{"startTime":2071.2780000000002,"endTime":2076.906,"body":"you'll very rarely see me program direct"},{"startTime":2076.906,"endTime":2078.489,"body":"work for the upper lats."},{"startTime":2078.489,"endTime":2079.329,"body":"How about you?"},{"startTime":2081.172,"endTime":2088.118,"body":"Never, I would say very, very rarely like"},{"startTime":2081.172,"endTime":2088.118,"body":"anything for the upper lat, like what"},{"startTime":2088.118,"endTime":2093.423,"body":"might be like the kind of kneeling low to"},{"startTime":2088.118,"endTime":2093.423,"body":"high cable row sort of thing, what might"},{"startTime":2093.423,"endTime":2093.823,"body":"be one."},{"startTime":2093.823,"endTime":2099.949,"body":"I have used that at one point this year,"},{"startTime":2093.823,"endTime":2099.949,"body":"but it's not something that I'll use"},{"startTime":2099.949,"endTime":2100.85,"body":"frequently."},{"startTime":2100.85,"endTime":2107.388,"body":"What I will do more often is a chest"},{"startTime":2100.85,"endTime":2107.388,"body":"supported low to high cable row."},{"startTime":2107.388,"endTime":2112.532,"body":"but typically more for like a mid upper"},{"startTime":2107.388,"endTime":2112.532,"body":"back focus, but you're still with the"},{"startTime":2112.532,"endTime":2116.314,"body":"elbows are gonna be really tight and wide,"},{"startTime":2112.532,"endTime":2116.314,"body":"what I'll typically program with is like"},{"startTime":2116.314,"endTime":2119.217,"body":"two D handles, you know, on the cable"},{"startTime":2116.314,"endTime":2119.217,"body":"clip."},{"startTime":2119.217,"endTime":2120.858,"body":"So your hands are pretty narrow."},{"startTime":2120.858,"endTime":2126.222,"body":"So you are, I mean, it's the perfect"},{"startTime":2120.858,"endTime":2126.222,"body":"vector in mind for that upper lat, but the"},{"startTime":2126.222,"endTime":2131.246,"body":"focus is really to stretch the back around"},{"startTime":2126.222,"endTime":2131.246,"body":"the bench, chest supported bench, and then"},{"startTime":2131.246,"endTime":2133.107,"body":"squeeze, you know, the..."},{"startTime":2133.988,"endTime":2135.59,"body":"shoulder blades together on that one."},{"startTime":2135.59,"endTime":2141.579,"body":"So I really put it in with the emphasis of"},{"startTime":2135.59,"endTime":2141.579,"body":"that mid back or like pretty much like the"},{"startTime":2141.579,"endTime":2148.55,"body":"lower traps part sort of thing, but it is"},{"startTime":2141.579,"endTime":2148.55,"body":"the identical arm and rowing path of the"},{"startTime":2148.55,"endTime":2149.73,"body":"upper lap also."},{"startTime":2149.73,"endTime":2153.113,"body":"Yeah, yeah, they're kind of like, they can"},{"startTime":2149.73,"endTime":2153.113,"body":"kind of be one in the same."},{"startTime":2153.113,"endTime":2157.477,"body":"And I think if Cass were listening to"},{"startTime":2153.113,"endTime":2157.477,"body":"this, he would probably be like, I don't"},{"startTime":2157.477,"endTime":2160.9,"body":"know, you know, like you really could bias"},{"startTime":2157.477,"endTime":2160.9,"body":"that further and get a little more."},{"startTime":2160.9,"endTime":2162.021,"body":"And like, I agree."},{"startTime":2162.021,"endTime":2164.183,"body":"I mean, I think it depends where you are"},{"startTime":2162.021,"endTime":2164.183,"body":"in your training."},{"startTime":2164.183,"endTime":2169.687,"body":"Like if you're a super advanced elite IFBB"},{"startTime":2164.183,"endTime":2169.687,"body":"bodybuilder and you need some more upper"},{"startTime":2169.687,"endTime":2174.492,"body":"lat mass, then yes, you should probably do"},{"startTime":2169.687,"endTime":2174.492,"body":"exactly as Cass is saying."},{"startTime":2174.492,"endTime":2176.893,"body":"But I think for most of our listeners"},{"startTime":2174.492,"endTime":2176.893,"body":"that."},{"startTime":2177.254,"endTime":2181.355,"body":"are either gen pop or not like competitive"},{"startTime":2177.254,"endTime":2181.355,"body":"bodybuilders that you can kind of kill two"},{"startTime":2181.355,"endTime":2184.376,"body":"birds with one stone with more of that"},{"startTime":2181.355,"endTime":2184.376,"body":"approach that you were saying."},{"startTime":2185.617,"endTime":2189.679,"body":"So, I think unless we have other things to"},{"startTime":2185.617,"endTime":2189.679,"body":"add to that, maybe it's about going into"},{"startTime":2189.679,"endTime":2192.56,"body":"specific exercise selection and what we"},{"startTime":2189.679,"endTime":2192.56,"body":"would choose for those three to four"},{"startTime":2192.56,"endTime":2193.701,"body":"movements in a commercial gym."},{"startTime":2193.701,"endTime":2195.982,"body":"Cool."},{"startTime":2195.982,"endTime":2200.524,"body":"Well, let's maybe, what do you think about"},{"startTime":2195.982,"endTime":2200.524,"body":"each choosing one movement for each"},{"startTime":2200.524,"endTime":2202.905,"body":"category and then, you know, kind of"},{"startTime":2200.524,"endTime":2202.905,"body":"moving forward from there."},{"startTime":2202.905,"endTime":2205.406,"body":"So we have upper back."},{"startTime":2205.406,"endTime":2209.3,"body":"kind of rear deltish region, we could"},{"startTime":2205.406,"endTime":2209.3,"body":"choose one to two movements there that"},{"startTime":2209.3,"endTime":2211.145,"body":"really kind of do it for you."},{"startTime":2211.368,"endTime":2213.035,"body":"Can you repeat that one more time?"},{"startTime":2213.119,"endTime":2214.785,"body":"The internet connection broke up a little"},{"startTime":2213.119,"endTime":2214.785,"body":"bit."},{"startTime":2214.785,"endTime":2215.506,"body":"yeah."},{"startTime":2215.506,"endTime":2215.646,"body":"Yeah."},{"startTime":2215.646,"endTime":2219.193,"body":"So I'm thinking maybe we each choose like"},{"startTime":2215.646,"endTime":2219.193,"body":"one or two movements for each region of"},{"startTime":2219.193,"endTime":2220.094,"body":"the back."},{"startTime":2220.094,"endTime":2223.16,"body":"And then at the end, we can kind of pull"},{"startTime":2220.094,"endTime":2223.16,"body":"them together and say, these are the three"},{"startTime":2223.16,"endTime":2226.665,"body":"or four that maybe we would recommend for"},{"startTime":2223.16,"endTime":2226.665,"body":"complete back and lat training."},{"startTime":2226.708,"endTime":2227.931,"body":"Yeah, yeah, let's do that."},{"startTime":2228.278,"endTime":2229.413,"body":"All right, you want to start?"},{"startTime":2229.756,"endTime":2234.987,"body":"Yeah, so I kind of, I'll go through, let's"},{"startTime":2229.756,"endTime":2234.987,"body":"go through, should we pick like upper back"},{"startTime":2234.987,"endTime":2240.639,"body":"and maybe a lat focused one and then rear"},{"startTime":2234.987,"endTime":2240.639,"body":"delt like that order or."},{"startTime":2241.438,"endTime":2242.498,"body":"Yeah."},{"startTime":2242.539,"endTime":2246.143,"body":"Well, I guess the decision is whether we"},{"startTime":2242.539,"endTime":2246.143,"body":"want like, say we have three movements."},{"startTime":2246.143,"endTime":2250.167,"body":"The decision is, do we want two of them to"},{"startTime":2246.143,"endTime":2250.167,"body":"be lat based in one upper back or do we"},{"startTime":2250.167,"endTime":2253.15,"body":"want, you know, two upper back and one"},{"startTime":2250.167,"endTime":2253.15,"body":"lat?"},{"startTime":2253.671,"endTime":2254.853,"body":"And so maybe we can give four."},{"startTime":2254.853,"endTime":2255.253,"body":"Why don't we do?"},{"startTime":2255.253,"endTime":2256.795,"body":"Why don't you two of each?"},{"startTime":2256.795,"endTime":2260.979,"body":"And then people can kind of decide which"},{"startTime":2256.795,"endTime":2260.979,"body":"of those three they want to do based on,"},{"startTime":2260.979,"endTime":2263.361,"body":"you know, their individual needs."},{"startTime":2263.452,"endTime":2264.272,"body":"Yeah, perfect."},{"startTime":2264.272,"endTime":2266.032,"body":"Yeah, let's do that."},{"startTime":2266.032,"endTime":2271.694,"body":"So what I will pick for upper back focused"},{"startTime":2266.032,"endTime":2271.694,"body":"first, and this is one of my favorites,"},{"startTime":2271.694,"endTime":2278.696,"body":"and what really frustrates me is it's rare"},{"startTime":2271.694,"endTime":2278.696,"body":"that you will find a good upper back"},{"startTime":2278.696,"endTime":2282.097,"body":"focused row in many commercial gyms."},{"startTime":2282.097,"endTime":2288.998,"body":"Like a chest supported option that has the"},{"startTime":2282.097,"endTime":2288.998,"body":"handles that allow you to be pronated or a"},{"startTime":2288.998,"endTime":2293.279,"body":"little bit of a semi pronated, that 45"},{"startTime":2288.998,"endTime":2293.279,"body":"degree angle."},{"startTime":2293.312,"endTime":2297.336,"body":"And it typically like, you know, pin"},{"startTime":2293.312,"endTime":2297.336,"body":"loaded most often, but there are some"},{"startTime":2297.336,"endTime":2301.621,"body":"plate loaded versions and you can just get"},{"startTime":2297.336,"endTime":2301.621,"body":"a really good chest supported row with"},{"startTime":2301.621,"endTime":2304.144,"body":"what allows that elbows to come high."},{"startTime":2304.465,"endTime":2310.191,"body":"That when I see that, that will be like a"},{"startTime":2304.465,"endTime":2310.191,"body":"top primary choice for me."},{"startTime":2311.302,"endTime":2317.846,"body":"Yeah, so I think here that any chest"},{"startTime":2311.302,"endTime":2317.846,"body":"supported machine row option that you have"},{"startTime":2317.846,"endTime":2323.389,"body":"can probably manipulate be manipulated to"},{"startTime":2317.846,"endTime":2323.389,"body":"align with the area that you want to."},{"startTime":2323.57,"endTime":2327.772,"body":"So my natural inclination is to say a"},{"startTime":2323.57,"endTime":2327.772,"body":"chest supported T bar row."},{"startTime":2327.973,"endTime":2331.715,"body":"But again, to your point, it depends on"},{"startTime":2327.973,"endTime":2331.715,"body":"what the handles are."},{"startTime":2332.056,"endTime":2334.878,"body":"So then we also have just a standard chest"},{"startTime":2332.056,"endTime":2334.878,"body":"supported row machine."},{"startTime":2334.878,"endTime":2340.662,"body":"Like think of your standard like hammer"},{"startTime":2334.878,"endTime":2340.662,"body":"strength, uh, chest supported row."},{"startTime":2340.662,"endTime":2341.702,"body":"or something along those lines."},{"startTime":2341.702,"endTime":2344.664,"body":"The hammer strength chest supported row"},{"startTime":2341.702,"endTime":2344.664,"body":"usually has three different handles."},{"startTime":2344.664,"endTime":2349.186,"body":"It has like a wide one, a neutral one, and"},{"startTime":2344.664,"endTime":2349.186,"body":"then like a lower wide one."},{"startTime":2349.186,"endTime":2352.548,"body":"So you kind of have three different lines"},{"startTime":2349.186,"endTime":2352.548,"body":"of pull that you can choose from."},{"startTime":2352.688,"endTime":2356.891,"body":"And then my T-bar row and the one that I"},{"startTime":2352.688,"endTime":2356.891,"body":"train at commercial gyms occasionally, I"},{"startTime":2356.891,"endTime":2359.592,"body":"would say most T-bar rows have two hand"},{"startTime":2356.891,"endTime":2359.592,"body":"grips."},{"startTime":2359.592,"endTime":2365.115,"body":"They'll generally have a, either a neutral"},{"startTime":2359.592,"endTime":2365.115,"body":"and a wide or a 45 degree and a neutral."},{"startTime":2365.635,"endTime":2368.497,"body":"Like mine at home has a neutral and a 45."},{"startTime":2369.886,"endTime":2374.247,"body":"But what I find is that by holding the 45"},{"startTime":2369.886,"endTime":2374.247,"body":"degree handle out a little wider, it"},{"startTime":2374.247,"endTime":2377.129,"body":"tracks better with a wider arm position."},{"startTime":2377.129,"endTime":2380.91,"body":"Whereas holding it a little narrower on"},{"startTime":2377.129,"endTime":2380.91,"body":"the 45 degree one will track better with"},{"startTime":2380.91,"endTime":2383.491,"body":"more of that rear delt 45 degree line."},{"startTime":2383.912,"endTime":2387.613,"body":"The other thing that you can do on either"},{"startTime":2383.912,"endTime":2387.613,"body":"of those machines is you can take a D"},{"startTime":2387.613,"endTime":2392.395,"body":"handle, which I've done numerous times,"},{"startTime":2387.613,"endTime":2392.395,"body":"and you can just slide it over, like"},{"startTime":2392.395,"endTime":2397.157,"body":"literally use the loop on the D handle,"},{"startTime":2392.395,"endTime":2397.157,"body":"slide it over the handles on your row"},{"startTime":2397.157,"endTime":2397.926,"body":"machine."},{"startTime":2397.926,"endTime":2402.129,"body":"And now you have a rotational handle where"},{"startTime":2397.926,"endTime":2402.129,"body":"you can align things up much better to"},{"startTime":2402.129,"endTime":2403.05,"body":"kind of what you want."},{"startTime":2403.05,"endTime":2409.075,"body":"Um, but it sounds like for upper back, our"},{"startTime":2403.05,"endTime":2409.075,"body":"first movement both is some sort of chest"},{"startTime":2409.075,"endTime":2412.618,"body":"supported machine row where you have a ton"},{"startTime":2409.075,"endTime":2412.618,"body":"of stability."},{"startTime":2412.999,"endTime":2419.764,"body":"You don't have to worry about any"},{"startTime":2412.999,"endTime":2419.764,"body":"balancing components or bracing through"},{"startTime":2419.764,"endTime":2424.028,"body":"the midline or anything along those lines,"},{"startTime":2419.764,"endTime":2424.028,"body":"something where you can use the pad to"},{"startTime":2424.028,"endTime":2425.894,"body":"really wrap your, your"},{"startTime":2425.894,"endTime":2429.597,"body":"upper back around it and get that super"},{"startTime":2425.894,"endTime":2429.597,"body":"deep stretch at the bottom."},{"startTime":2429.597,"endTime":2433.059,"body":"And so yeah, I think that that's a really"},{"startTime":2429.597,"endTime":2433.059,"body":"solid number one."},{"startTime":2433.059,"endTime":2436.923,"body":"And I don't think it really matters"},{"startTime":2433.059,"endTime":2436.923,"body":"whether it's a t bar row or a chessboard"},{"startTime":2436.923,"endTime":2438.864,"body":"or machine row of some sort."},{"startTime":2439.084,"endTime":2444.129,"body":"As long as it's a line of pole that is"},{"startTime":2439.084,"endTime":2444.129,"body":"mostly horizontal, it could be slightly"},{"startTime":2444.129,"endTime":2448.352,"body":"low to high, slightly high to low, or"},{"startTime":2444.129,"endTime":2448.352,"body":"directly horizontal, but something along"},{"startTime":2448.352,"endTime":2450.553,"body":"those lines are going to be pretty solid"},{"startTime":2448.352,"endTime":2450.553,"body":"choice there."},{"startTime":2450.948,"endTime":2451.908,"body":"Yeah."},{"startTime":2451.908,"endTime":2455.89,"body":"Now moving into my second, and I think"},{"startTime":2451.908,"endTime":2455.89,"body":"it's important to make the distinction"},{"startTime":2455.89,"endTime":2461.394,"body":"that never would I have both of these in"},{"startTime":2455.89,"endTime":2461.394,"body":"the same day because they're pretty much"},{"startTime":2461.394,"endTime":2463.294,"body":"identical movement patterns."},{"startTime":2463.435,"endTime":2468.218,"body":"But one that I like and what I like is"},{"startTime":2463.435,"endTime":2468.218,"body":"it's kind of hard to fuck this one up when"},{"startTime":2468.218,"endTime":2469.919,"body":"you get the setup right."},{"startTime":2469.919,"endTime":2474.521,"body":"It's a, it's a, what would be a not prone."},{"startTime":2474.861,"endTime":2475.502,"body":"Yeah."},{"startTime":2475.502,"endTime":2478.023,"body":"A prone incline Smith"},{"startTime":2479.324,"endTime":2484.147,"body":"where you have it set up at a higher"},{"startTime":2479.324,"endTime":2484.147,"body":"incline, your kind of chest is over the"},{"startTime":2484.147,"endTime":2488.65,"body":"top of the adjustable bench a little bit,"},{"startTime":2484.147,"endTime":2488.65,"body":"and then you're pretty much putting your"},{"startTime":2488.65,"endTime":2493.654,"body":"elbows in line with how the Smith machine"},{"startTime":2488.65,"endTime":2493.654,"body":"operates, arms a little, hand grip a"},{"startTime":2493.654,"endTime":2494.514,"body":"little bit wider."},{"startTime":2494.514,"endTime":2498.337,"body":"You cannot use a lot of load on this"},{"startTime":2494.514,"endTime":2498.337,"body":"because you're just not in a very"},{"startTime":2498.337,"endTime":2503.18,"body":"advantageous, you know, rowing position,"},{"startTime":2498.337,"endTime":2503.18,"body":"and then just like rowing high and keeping"},{"startTime":2503.18,"endTime":2505.121,"body":"the chest on the pad."},{"startTime":2505.202,"endTime":2508.443,"body":"I really, really have grown to like that."},{"startTime":2508.498,"endTime":2509.369,"body":"this year."},{"startTime":2509.954,"endTime":2510.394,"body":"Interesting."},{"startTime":2510.394,"endTime":2510.494,"body":"Yeah."},{"startTime":2510.494,"endTime":2514.178,"body":"I don't know if I've ever, ever actually"},{"startTime":2510.494,"endTime":2514.178,"body":"done that movement."},{"startTime":2514.178,"endTime":2516.32,"body":"I tend to stray away from this Smith"},{"startTime":2514.178,"endTime":2516.32,"body":"machine."},{"startTime":2516.32,"endTime":2520.143,"body":"And then I also would say I even further"},{"startTime":2516.32,"endTime":2520.143,"body":"stray away from having to drag a bench"},{"startTime":2520.143,"endTime":2521.784,"body":"over to the Smith machine."},{"startTime":2522.626,"endTime":2525.408,"body":"So not that it's a huge issue."},{"startTime":2525.408,"endTime":2527.23,"body":"It's just, yeah, it's just one of those"},{"startTime":2525.408,"endTime":2527.23,"body":"things."},{"startTime":2527.23,"endTime":2529.052,"body":"Like I don't train in commercial gyms"},{"startTime":2527.23,"endTime":2529.052,"body":"super often."},{"startTime":2529.052,"endTime":2531.433,"body":"So I don't often have access to a Smith"},{"startTime":2529.052,"endTime":2531.433,"body":"machine."},{"startTime":2531.444,"endTime":2535.566,"body":"Kind of the strange thing here is it's"},{"startTime":2531.444,"endTime":2535.566,"body":"very, it's like common practice for each"},{"startTime":2535.566,"endTime":2537.968,"body":"Smith machine to have its own bench in it."},{"startTime":2538.548,"endTime":2541.871,"body":"So that makes it a little bit more"},{"startTime":2538.548,"endTime":2541.871,"body":"straightforward because it's already"},{"startTime":2541.871,"endTime":2543.257,"body":"there, yeah."},{"startTime":2543.257,"endTime":2543.757,"body":"dope."},{"startTime":2543.757,"endTime":2547.52,"body":"And then also you would need to have a"},{"startTime":2543.757,"endTime":2547.52,"body":"bench that isn't super built where you can"},{"startTime":2547.52,"endTime":2551.202,"body":"actually row up into it, because if you"},{"startTime":2547.52,"endTime":2551.202,"body":"have one of those benches that has like,"},{"startTime":2551.202,"endTime":2556.326,"body":"it inclines with like one of those weird"},{"startTime":2551.202,"endTime":2556.326,"body":"bolt attachments, yeah, the arcs, yeah,"},{"startTime":2556.326,"endTime":2558.467,"body":"then you can actually row into it."},{"startTime":2559.268,"endTime":2561.729,"body":"So my second movement, I'm gonna differ"},{"startTime":2559.268,"endTime":2561.729,"body":"from you."},{"startTime":2561.742,"endTime":2564.984,"body":"And I think that in this case, because"},{"startTime":2561.742,"endTime":2564.984,"body":"it's a bit different, it could be"},{"startTime":2564.984,"endTime":2567.246,"body":"programmed on the same day as the other"},{"startTime":2564.984,"endTime":2567.246,"body":"one."},{"startTime":2567.246,"endTime":2569.527,"body":"It doesn't have to be, but it definitely"},{"startTime":2567.246,"endTime":2569.527,"body":"could be."},{"startTime":2570.108,"endTime":2575.812,"body":"I'm gonna choose a one arm chest supported"},{"startTime":2570.108,"endTime":2575.812,"body":"cable row coming across your body."},{"startTime":2576.674,"endTime":2581.517,"body":"And so think of if you have a functional"},{"startTime":2576.674,"endTime":2581.517,"body":"trainer and you're gonna train your right"},{"startTime":2581.517,"endTime":2585.9,"body":"arm, but you're gonna pull from the left"},{"startTime":2581.517,"endTime":2585.9,"body":"arm of the functional trainer."},{"startTime":2586.181,"endTime":2586.881,"body":"So."},{"startTime":2586.942,"endTime":2590.243,"body":"my right arm, I'm braced up against the"},{"startTime":2586.942,"endTime":2590.243,"body":"bench, just like you would be for a"},{"startTime":2590.243,"endTime":2591.924,"body":"standard chest supported row."},{"startTime":2591.924,"endTime":2597.067,"body":"And then I'm gonna kind of shift my body,"},{"startTime":2591.924,"endTime":2597.067,"body":"maybe 20 degrees to the side, so that I"},{"startTime":2597.067,"endTime":2598.968,"body":"can really reach around the bench."},{"startTime":2598.968,"endTime":2603.591,"body":"And then the arm is kind of adducting"},{"startTime":2598.968,"endTime":2603.591,"body":"across the body as I grab the D handle on"},{"startTime":2603.591,"endTime":2606.112,"body":"the opposite side of the functional"},{"startTime":2603.591,"endTime":2606.112,"body":"trainer."},{"startTime":2606.112,"endTime":2611.475,"body":"So there's already a pre-stretch of the"},{"startTime":2606.112,"endTime":2611.475,"body":"rear delt and upper scapula before I even"},{"startTime":2611.475,"endTime":2613.316,"body":"begin the rep."},{"startTime":2613.316,"endTime":2615.902,"body":"And then as I pull, it's that more of that"},{"startTime":2613.316,"endTime":2615.902,"body":"like,"},{"startTime":2615.902,"endTime":2618.803,"body":"bow and arrow, like 45 degree rear delt"},{"startTime":2615.902,"endTime":2618.803,"body":"focus."},{"startTime":2618.803,"endTime":2622.946,"body":"I really, thinking of it as pulling back a"},{"startTime":2618.803,"endTime":2622.946,"body":"bow and arrow, for whatever reason, that"},{"startTime":2622.946,"endTime":2625.347,"body":"analogy just always works for me."},{"startTime":2625.707,"endTime":2629.59,"body":"And so I'll like extend and stretch and"},{"startTime":2625.707,"endTime":2629.59,"body":"stretch, and then just think of pulling"},{"startTime":2629.59,"endTime":2633.672,"body":"the bow and arrow back, and then stretch,"},{"startTime":2629.59,"endTime":2633.672,"body":"stretch across the body, pull the bow and"},{"startTime":2633.672,"endTime":2634.213,"body":"arrow back."},{"startTime":2634.213,"endTime":2636.514,"body":"And so I love that movement."},{"startTime":2636.514,"endTime":2640.696,"body":"I don't love that it's unilateral, because"},{"startTime":2636.514,"endTime":2640.696,"body":"as I've gotten trying to be more efficient"},{"startTime":2640.696,"endTime":2642.778,"body":"with my training, I feel like..."},{"startTime":2642.778,"endTime":2645.86,"body":"unilateral training, it takes double the"},{"startTime":2642.778,"endTime":2645.86,"body":"amount of time, double the amount of"},{"startTime":2645.86,"endTime":2649.823,"body":"effort, you have to fail double the amount"},{"startTime":2645.86,"endTime":2649.823,"body":"of times it's, it's exhausting."},{"startTime":2650.805,"endTime":2655.469,"body":"But I think that especially for back and"},{"startTime":2650.805,"endTime":2655.469,"body":"chest training, because of the way that"},{"startTime":2655.469,"endTime":2659.572,"body":"some of these regions use the rib cage and"},{"startTime":2655.469,"endTime":2659.572,"body":"need to be stretched across the body,"},{"startTime":2659.772,"endTime":2665.858,"body":"there is advantage to having some"},{"startTime":2659.772,"endTime":2665.858,"body":"unilateral work in your back training,"},{"startTime":2665.858,"endTime":2666.458,"body":"specifically."},{"startTime":2666.458,"endTime":2669.281,"body":"And so that's kind of my second upper back"},{"startTime":2666.458,"endTime":2669.281,"body":"movement."},{"startTime":2669.281,"endTime":2670.398,"body":"We have the one arm."},{"startTime":2670.398,"endTime":2673.489,"body":"cable row chest supported across the body"},{"startTime":2670.398,"endTime":2673.489,"body":"and then we have some sort of chest"},{"startTime":2673.489,"endTime":2675.333,"body":"supported t bar or machine."},{"startTime":2677.68,"endTime":2679.401,"body":"Yeah, that one's really, really good."},{"startTime":2679.401,"endTime":2681.061,"body":"I have used that before."},{"startTime":2682.062,"endTime":2688.266,"body":"The bow and arrow cue or explanation is"},{"startTime":2682.062,"endTime":2688.266,"body":"wonderful because it very vividly paints"},{"startTime":2688.266,"endTime":2689.227,"body":"that picture."},{"startTime":2689.278,"endTime":2689.88,"body":"Yep."},{"startTime":2689.88,"endTime":2693.493,"body":"So then we have lats, maybe two movements"},{"startTime":2689.88,"endTime":2693.493,"body":"for lats, whether regardless of kind of"},{"startTime":2693.493,"endTime":2696.128,"body":"what region you want to target here, what"},{"startTime":2693.493,"endTime":2696.128,"body":"do you got for your first one?"},{"startTime":2696.128,"endTime":2702.433,"body":"Yeah, so my first and favorite one,"},{"startTime":2696.128,"endTime":2702.433,"body":"honestly, is going to be a seated low"},{"startTime":2702.433,"endTime":2706.637,"body":"cable row, which would be more of the"},{"startTime":2702.433,"endTime":2706.637,"body":"lumbar lap there."},{"startTime":2706.637,"endTime":2712.101,"body":"And what I really like is an attachment"},{"startTime":2706.637,"endTime":2712.101,"body":"that's going to get you about shoulder"},{"startTime":2712.101,"endTime":2713.682,"body":"width grip."},{"startTime":2714.483,"endTime":2720.387,"body":"And how I like to do it is, you know,"},{"startTime":2714.483,"endTime":2720.387,"body":"leaned forward a little bit."},{"startTime":2720.64,"endTime":2724.663,"body":"And then almost like a bit of like a"},{"startTime":2720.64,"endTime":2724.663,"body":"hollow body position, like I'm kind of"},{"startTime":2724.663,"endTime":2728.627,"body":"crunched down in my abs to round my back a"},{"startTime":2724.663,"endTime":2728.627,"body":"little bit."},{"startTime":2728.627,"endTime":2732.931,"body":"And then I have a neutral grip and I'm"},{"startTime":2728.627,"endTime":2732.931,"body":"just rolling those elbows like in towards,"},{"startTime":2732.931,"endTime":2734.952,"body":"towards like my hip crease."},{"startTime":2735.513,"endTime":2737.095,"body":"I really, really like that."},{"startTime":2737.095,"endTime":2742.268,"body":"I feel like it's between your, your"},{"startTime":2737.095,"endTime":2742.268,"body":"bilaterally braced with both feet."},{"startTime":2742.268,"endTime":2745.87,"body":"you're you kind of using your core to kind"},{"startTime":2742.268,"endTime":2745.87,"body":"of set you there."},{"startTime":2745.87,"endTime":2749.733,"body":"And I feel like when you're braced forward"},{"startTime":2745.87,"endTime":2749.733,"body":"a little bit, you're in a very"},{"startTime":2749.733,"endTime":2753.956,"body":"advantageous position to just feel your"},{"startTime":2749.733,"endTime":2753.956,"body":"lats working."},{"startTime":2754.757,"endTime":2756.098,"body":"I really like that one."},{"startTime":2756.098,"endTime":2759.299,"body":"And you can load it up pretty well too and"},{"startTime":2756.098,"endTime":2759.299,"body":"feel strong in it."},{"startTime":2759.515,"endTime":2763.018,"body":"So is this the line of pull is mostly"},{"startTime":2759.515,"endTime":2763.018,"body":"horizontal?"},{"startTime":2763.018,"endTime":2769.383,"body":"Okay, yeah, so we're looking like upper"},{"startTime":2763.018,"endTime":2769.383,"body":"mid lats, for the most part on this one."},{"startTime":2769.663,"endTime":2770.344,"body":"Yeah, I love that."},{"startTime":2770.344,"endTime":2774.167,"body":"And I love the cue that the cues that you"},{"startTime":2770.344,"endTime":2774.167,"body":"mentioned about leaning forward and slight"},{"startTime":2774.167,"endTime":2775.728,"body":"flexion in your back."},{"startTime":2775.728,"endTime":2780.452,"body":"Because one thing that we know about the"},{"startTime":2775.728,"endTime":2780.452,"body":"lats is that when we go into thoracic"},{"startTime":2780.452,"endTime":2785.676,"body":"extension, where we're kind of arching and"},{"startTime":2780.452,"endTime":2785.676,"body":"lifting the chest up, it does kind of"},{"startTime":2787.518,"endTime":2793.32,"body":"And so one thing you'll see a lot in"},{"startTime":2787.518,"endTime":2793.32,"body":"people that know what they're talking"},{"startTime":2793.32,"endTime":2797.462,"body":"about regarding lat training is that they"},{"startTime":2793.32,"endTime":2797.462,"body":"don't often let the elbows pass the"},{"startTime":2797.462,"endTime":2798.362,"body":"midline."},{"startTime":2799.123,"endTime":2803.985,"body":"And that's not to say that you're training"},{"startTime":2799.123,"endTime":2803.985,"body":"less lats by letting your elbows pass the"},{"startTime":2803.985,"endTime":2808.727,"body":"midline, but you are not training the lats"},{"startTime":2803.985,"endTime":2808.727,"body":"at the point where the elbows do pass the"},{"startTime":2808.727,"endTime":2809.087,"body":"midline."},{"startTime":2809.087,"endTime":2814.649,"body":"So if you want to spend more quality time"},{"startTime":2809.087,"endTime":2814.649,"body":"in the period of maximal tension for the"},{"startTime":2814.649,"endTime":2815.306,"body":"lats,"},{"startTime":2815.306,"endTime":2818.747,"body":"then by stopping your range of motion"},{"startTime":2815.306,"endTime":2818.747,"body":"where the elbows are in line with the"},{"startTime":2818.747,"endTime":2823.19,"body":"midline, that's going to be the contracted"},{"startTime":2818.747,"endTime":2823.19,"body":"point for the lat."},{"startTime":2823.19,"endTime":2827.412,"body":"Um, so yeah, there's just no reason to"},{"startTime":2823.19,"endTime":2827.412,"body":"take the elbows past the midline and"},{"startTime":2827.412,"endTime":2830.754,"body":"there's no reason to try to go into this"},{"startTime":2827.412,"endTime":2830.754,"body":"huge thoracic extension thing like we"},{"startTime":2830.754,"endTime":2833.135,"body":"would for upper back or rear delts."},{"startTime":2833.135,"endTime":2838.318,"body":"So by keeping your, as you said, lean"},{"startTime":2833.135,"endTime":2838.318,"body":"forward and slight rounding in your back,"},{"startTime":2838.318,"endTime":2842.38,"body":"we're going to keep ourselves from lifting"},{"startTime":2838.318,"endTime":2842.38,"body":"the chest, which then puts ourselves into"},{"startTime":2842.38,"endTime":2845.301,"body":"extension lumbar or thoracic extension."},{"startTime":2845.838,"endTime":2848.139,"body":"and we keep more of that tension directly"},{"startTime":2845.838,"endTime":2848.139,"body":"on the lats."},{"startTime":2848.139,"endTime":2850.06,"body":"So I love that."},{"startTime":2852.242,"endTime":2856.944,"body":"I would say my, like, man, I can't get"},{"startTime":2852.242,"endTime":2856.944,"body":"away from using chest supports."},{"startTime":2856.944,"endTime":2861.267,"body":"So the movement you just mentioned is more"},{"startTime":2856.944,"endTime":2861.267,"body":"of a standard one with your feet on the"},{"startTime":2861.267,"endTime":2863.608,"body":"cable row platform or whatever, and that's"},{"startTime":2861.267,"endTime":2863.608,"body":"fine."},{"startTime":2863.608,"endTime":2865.969,"body":"Like there's plenty of stability there."},{"startTime":2867.971,"endTime":2870.272,"body":"I just love not having any doubt about my"},{"startTime":2867.971,"endTime":2870.272,"body":"torso."},{"startTime":2870.272,"endTime":2873.053,"body":"Like if I'm grinding for a final rep,"},{"startTime":2873.09,"endTime":2876.23,"body":"and I don't have a chest support, it's"},{"startTime":2873.09,"endTime":2876.23,"body":"possible that I kind of do one of those"},{"startTime":2876.23,"endTime":2880.351,"body":"kind of lean back things or move my torso"},{"startTime":2876.23,"endTime":2880.351,"body":"position slightly or whatever, even"},{"startTime":2880.351,"endTime":2881.252,"body":"unintentionally."},{"startTime":2881.252,"endTime":2887.833,"body":"And so my move is going to be similar to"},{"startTime":2881.252,"endTime":2887.833,"body":"yours in the sense that it is a mostly"},{"startTime":2887.833,"endTime":2889.814,"body":"horizontal line of pull."},{"startTime":2890.094,"endTime":2896.096,"body":"It is using a cable with a neutral grip"},{"startTime":2890.094,"endTime":2896.096,"body":"hand width that is about shoulder width."},{"startTime":2896.096,"endTime":2900.417,"body":"I think that lines up really, really well"},{"startTime":2896.096,"endTime":2900.417,"body":"with the lats when you're not trying to go"},{"startTime":2900.417,"endTime":2903.217,"body":"for a stretch, which I'll get to on my"},{"startTime":2900.417,"endTime":2903.217,"body":"next lap movement."},{"startTime":2903.93,"endTime":2909.494,"body":"Um, and so I will do that with a chest"},{"startTime":2903.93,"endTime":2909.494,"body":"support and then it complicates things"},{"startTime":2909.494,"endTime":2914.377,"body":"slightly because I have access to the"},{"startTime":2909.494,"endTime":2914.377,"body":"prime long bar, which is this bar that"},{"startTime":2914.377,"endTime":2919.14,"body":"allows, it's a spreader bar basically so"},{"startTime":2914.377,"endTime":2919.14,"body":"you can attach your D handles at any width"},{"startTime":2919.14,"endTime":2920.32,"body":"that you want."},{"startTime":2920.841,"endTime":2927.606,"body":"Um, and so I'm able to set that up in my"},{"startTime":2920.841,"endTime":2927.606,"body":"home gym really well with that bar, uh,"},{"startTime":2927.606,"endTime":2930.848,"body":"perfectly with neutral grip and the exact"},{"startTime":2927.606,"endTime":2930.848,"body":"line of pull that I want with the chest"},{"startTime":2930.848,"endTime":2933.569,"body":"support for people in a commercial gym."},{"startTime":2933.93,"endTime":2938.051,"body":"I do think that the one Aaron mentioned is"},{"startTime":2933.93,"endTime":2938.051,"body":"probably more accessible as like a similar"},{"startTime":2938.051,"endTime":2939.211,"body":"movement pattern."},{"startTime":2939.291,"endTime":2943.932,"body":"And I also will add that you could use the"},{"startTime":2939.291,"endTime":2943.932,"body":"same row machine that we mentioned in the"},{"startTime":2943.932,"endTime":2947.954,"body":"beginning for upper back rear delts,"},{"startTime":2943.932,"endTime":2947.954,"body":"whether that's a T-bar row or a chest"},{"startTime":2947.954,"endTime":2950.714,"body":"supported row machine, like a hammer"},{"startTime":2947.954,"endTime":2950.714,"body":"strength row or something along those"},{"startTime":2950.714,"endTime":2955.616,"body":"lines, you could use the neutral grip"},{"startTime":2950.714,"endTime":2955.616,"body":"handles on those and you could set the"},{"startTime":2955.616,"endTime":2961.177,"body":"seat chest pad at a height that allows you"},{"startTime":2955.616,"endTime":2961.177,"body":"to get the exact kind of line of pull that"},{"startTime":2961.177,"endTime":2962.097,"body":"you want."},{"startTime":2962.146,"endTime":2966.649,"body":"and you could do your, your lumbar mid-lat"},{"startTime":2962.146,"endTime":2966.649,"body":"focused work that way as well."},{"startTime":2966.649,"endTime":2969.732,"body":"So, um, there's a few different options"},{"startTime":2966.649,"endTime":2969.732,"body":"there that all work."},{"startTime":2969.732,"endTime":2971.413,"body":"Um, yeah."},{"startTime":2972.212,"endTime":2976.214,"body":"One thing I will say, if you take that"},{"startTime":2972.212,"endTime":2976.214,"body":"approach that Brian just mentioned, you"},{"startTime":2976.214,"endTime":2979.577,"body":"may find that unilaterally will line up"},{"startTime":2976.214,"endTime":2979.577,"body":"better."},{"startTime":2979.577,"endTime":2985.381,"body":"Something that I find very often when"},{"startTime":2979.577,"endTime":2985.381,"body":"trying to perform like a lat dominant row"},{"startTime":2985.381,"endTime":2989.823,"body":"on existing machinery is they come really"},{"startTime":2985.381,"endTime":2989.823,"body":"wide."},{"startTime":2990.064,"endTime":2993.645,"body":"you know, and like my elbows are out wide"},{"startTime":2990.064,"endTime":2993.645,"body":"based on if I'm, if I'm doing it"},{"startTime":2993.645,"endTime":2998.246,"body":"bilaterally and I'm like a decently broad"},{"startTime":2993.645,"endTime":2998.246,"body":"person."},{"startTime":2998.527,"endTime":3002.668,"body":"Um, so for any of the listeners out there,"},{"startTime":2998.527,"endTime":3002.668,"body":"if you're, if you're doing that and it"},{"startTime":3002.668,"endTime":3005.949,"body":"just feels like you're, I don't know, this"},{"startTime":3002.668,"endTime":3005.949,"body":"feels like my elbows are quite far from my"},{"startTime":3005.949,"endTime":3006.79,"body":"body."},{"startTime":3006.79,"endTime":3010.591,"body":"Try shifting to a side and performing it"},{"startTime":3006.79,"endTime":3010.591,"body":"unilaterally and you may find that you can"},{"startTime":3010.591,"endTime":3012.25,"body":"line things up a little bit better."},{"startTime":3012.25,"endTime":3014.631,"body":"Yeah, it really it really depends on the"},{"startTime":3012.25,"endTime":3014.631,"body":"machine."},{"startTime":3014.631,"endTime":3019.533,"body":"So my T bar row that I have at home, the"},{"startTime":3014.631,"endTime":3019.533,"body":"neutral grip handles are perfectly"},{"startTime":3019.533,"endTime":3021.735,"body":"shoulder width or even slightly inside of"},{"startTime":3019.533,"endTime":3021.735,"body":"shoulder width."},{"startTime":3021.735,"endTime":3024.956,"body":"So my elbows can track really in tight to"},{"startTime":3021.735,"endTime":3024.956,"body":"the body."},{"startTime":3024.956,"endTime":3027.778,"body":"And I've seen a number of machines also"},{"startTime":3024.956,"endTime":3027.778,"body":"that have those great neutral grip"},{"startTime":3027.778,"endTime":3028.318,"body":"handles."},{"startTime":3028.318,"endTime":3031.5,"body":"But yeah, to Aaron's point, like if they"},{"startTime":3028.318,"endTime":3031.5,"body":"are set too wide, then no, it's not really"},{"startTime":3031.5,"endTime":3033.921,"body":"a lat row like if your elbows are tracking"},{"startTime":3031.5,"endTime":3033.921,"body":"out."},{"startTime":3033.921,"endTime":3042.305,"body":"So that like that leads to the idea of"},{"startTime":3033.921,"endTime":3042.305,"body":"being a savvy consumer of back training."},{"startTime":3043.03,"endTime":3046.413,"body":"Like you can manipulate the machine to"},{"startTime":3043.03,"endTime":3046.413,"body":"suit you."},{"startTime":3046.413,"endTime":3050.055,"body":"So as Aaron said, like you could take that"},{"startTime":3046.413,"endTime":3050.055,"body":"hammer strength row, which is not the best"},{"startTime":3050.055,"endTime":3050.916,"body":"lat row."},{"startTime":3050.916,"endTime":3055.739,"body":"And by doing kind of the cast thing where"},{"startTime":3050.916,"endTime":3055.739,"body":"you step back a little bit or kneel down"},{"startTime":3056.2,"endTime":3059.642,"body":"and use, you know, the, the chest pad as"},{"startTime":3056.2,"endTime":3059.642,"body":"an arm brace."},{"startTime":3060.143,"endTime":3063.505,"body":"Now suddenly you're able to line that up"},{"startTime":3060.143,"endTime":3063.505,"body":"much better with the lats."},{"startTime":3063.505,"endTime":3064.286,"body":"So it's"},{"startTime":3064.286,"endTime":3068.327,"body":"being savvy and being able to manipulate"},{"startTime":3064.286,"endTime":3068.327,"body":"the machines that you have available to"},{"startTime":3068.327,"endTime":3069.768,"body":"create the stimulus that you want."},{"startTime":3069.768,"endTime":3074.07,"body":"But I think both of us are settled on a"},{"startTime":3069.768,"endTime":3074.07,"body":"movement that is a neutral grip shoulder"},{"startTime":3074.07,"endTime":3080.133,"body":"width, some kind of row where we're"},{"startTime":3074.07,"endTime":3080.133,"body":"maintaining kind of a suck down midline"},{"startTime":3080.133,"endTime":3083.534,"body":"and not letting the elbows pass the"},{"startTime":3080.133,"endTime":3083.534,"body":"midline as we pull."},{"startTime":3083.534,"endTime":3087.136,"body":"And so there's a number of components"},{"startTime":3083.534,"endTime":3087.136,"body":"there, but I think that we're agreed at"},{"startTime":3087.136,"endTime":3090.917,"body":"least on, you know, what we would wanna do"},{"startTime":3087.136,"endTime":3090.917,"body":"there as far as these numerous options"},{"startTime":3090.917,"endTime":3091.817,"body":"that we have."},{"startTime":3093.732,"endTime":3094.072,"body":"Yeah."},{"startTime":3094.072,"endTime":3101.516,"body":"And then my second, man, I've deviated a"},{"startTime":3094.072,"endTime":3101.516,"body":"lot from this in the second half of this"},{"startTime":3101.516,"endTime":3108.58,"body":"year, but I think my second choice would"},{"startTime":3101.516,"endTime":3108.58,"body":"still be a, not a chest supported, but I'd"},{"startTime":3108.58,"endTime":3114.443,"body":"have an adjustable bench supported"},{"startTime":3108.58,"endTime":3114.443,"body":"unilateral like Iliac lat row."},{"startTime":3114.443,"endTime":3115.732,"body":"So not..."},{"startTime":3115.732,"endTime":3117.012,"body":"quite vertical."},{"startTime":3117.012,"endTime":3120.933,"body":"The kind of cue that I will use is like"},{"startTime":3117.012,"endTime":3120.933,"body":"if, if you set your gaze directly in front"},{"startTime":3120.933,"endTime":3126.055,"body":"of you and then you set your gaze like up"},{"startTime":3120.933,"endTime":3126.055,"body":"at the corner of this, of the room you're"},{"startTime":3126.055,"endTime":3130.077,"body":"in, assuming you're not in like a 30 foot"},{"startTime":3126.055,"endTime":3130.077,"body":"warehouse gym or something like that, kind"},{"startTime":3130.077,"endTime":3133.578,"body":"of like the corner of the ceiling, like"},{"startTime":3130.077,"endTime":3133.578,"body":"that's the arm path I want."},{"startTime":3133.578,"endTime":3136.799,"body":"So not like insanely vertical to where it"},{"startTime":3133.578,"endTime":3136.799,"body":"feels like my"},{"startTime":3137.244,"endTime":3141.252,"body":"your shoulder is like rotating, but like"},{"startTime":3137.244,"endTime":3141.252,"body":"you can lift your arm up to where you're"},{"startTime":3141.252,"endTime":3144.558,"body":"not getting any like change in the"},{"startTime":3141.252,"endTime":3144.558,"body":"position of your scap or anything."},{"startTime":3144.558,"endTime":3147.783,"body":"And then like, again, rowing down towards"},{"startTime":3144.558,"endTime":3147.783,"body":"that like hip crease."},{"startTime":3148.004,"endTime":3148.924,"body":"I love that."},{"startTime":3148.924,"endTime":3150.166,"body":"I love that exercise."},{"startTime":3150.166,"endTime":3153.228,"body":"I feel like it's performing it"},{"startTime":3150.166,"endTime":3153.228,"body":"unilaterally."},{"startTime":3153.228,"endTime":3159.193,"body":"It just allows you to focus on what you,"},{"startTime":3153.228,"endTime":3159.193,"body":"how you really wanna contract and then"},{"startTime":3159.214,"endTime":3162.577,"body":"using your body weight and then whatever"},{"startTime":3159.214,"endTime":3162.577,"body":"bench or adjustable bench you have, you"},{"startTime":3162.577,"endTime":3164.518,"body":"can kind of brace in different ways."},{"startTime":3164.518,"endTime":3169.403,"body":"But that's a row that I feel I can connect"},{"startTime":3164.518,"endTime":3169.403,"body":"with really, really strongly."},{"startTime":3169.403,"endTime":3174.507,"body":"And it is quite easy to teach to others as"},{"startTime":3169.403,"endTime":3174.507,"body":"well, which I think has the benefit."},{"startTime":3174.698,"endTime":3178.601,"body":"Just to not confuse people, I feel like"},{"startTime":3174.698,"endTime":3178.601,"body":"using the word pulldown for something that"},{"startTime":3178.601,"endTime":3182.405,"body":"comes high to low might be a better than"},{"startTime":3178.601,"endTime":3182.405,"body":"using the word row, even though, you know,"},{"startTime":3182.405,"endTime":3184.146,"body":"it can kind of interchangeable."},{"startTime":3184.487,"endTime":3185.408,"body":"How are you doing that?"},{"startTime":3185.408,"endTime":3189.572,"body":"Like are you using a machine like a plate"},{"startTime":3185.408,"endTime":3189.572,"body":"loaded machine or a cable or does it not"},{"startTime":3189.572,"endTime":3190.593,"body":"really matter?"},{"startTime":3190.689,"endTime":3194.436,"body":"cable, and the beauty there is, I mean, if"},{"startTime":3190.689,"endTime":3194.436,"body":"you have a functional trainer, you can set"},{"startTime":3194.436,"endTime":3199.165,"body":"that up, any kind of adjustable single"},{"startTime":3194.436,"endTime":3199.165,"body":"stack cable, assuming it's not like up"},{"startTime":3199.165,"endTime":3203.331,"body":"against the corner of the wall in the gym,"},{"startTime":3199.165,"endTime":3203.331,"body":"you should be able to set that up as well."},{"startTime":3204.05,"endTime":3209.174,"body":"Yeah, I would say I would have agreed with"},{"startTime":3204.05,"endTime":3209.174,"body":"you a year ago."},{"startTime":3209.174,"endTime":3212.357,"body":"And since talking with CAS and going to"},{"startTime":3209.174,"endTime":3212.357,"body":"EndOne and seeing kind of some of the new"},{"startTime":3212.357,"endTime":3216.821,"body":"research and work that they've done on the"},{"startTime":3212.357,"endTime":3216.821,"body":"Iliac lower lat region, they've found that"},{"startTime":3216.821,"endTime":3222.226,"body":"directly overhead seems to be a better"},{"startTime":3216.821,"endTime":3222.226,"body":"position to fully stretch that Iliac lat"},{"startTime":3222.226,"endTime":3223.086,"body":"region."},{"startTime":3223.507,"endTime":3225.609,"body":"And I've kind of found the same."},{"startTime":3225.609,"endTime":3226.609,"body":"It took me a..."},{"startTime":3227.306,"endTime":3229.347,"body":"four to six sessions to really nail it."},{"startTime":3229.347,"endTime":3233.489,"body":"Because like you, I felt like when my arm"},{"startTime":3229.347,"endTime":3233.489,"body":"came up to my ear, I was losing tension on"},{"startTime":3233.489,"endTime":3236.731,"body":"the lat, and it felt like a lot of it was"},{"startTime":3233.489,"endTime":3236.731,"body":"going into this like kind of upper back"},{"startTime":3236.731,"endTime":3238.952,"body":"region as I was reaching up."},{"startTime":3240.433,"endTime":3248.577,"body":"But since really spending the last six"},{"startTime":3240.433,"endTime":3248.577,"body":"plus weeks, hammering that new N1 sideways"},{"startTime":3248.738,"endTime":3249.998,"body":"iliac lat pull down."},{"startTime":3249.998,"endTime":3256.041,"body":"So essentially what you're gonna do is set"},{"startTime":3249.998,"endTime":3256.041,"body":"up an inclined bench directly underneath."},{"startTime":3256.69,"endTime":3259.11,"body":"the cable that's coming from above you."},{"startTime":3259.451,"endTime":3262.772,"body":"And you're going to turn your body"},{"startTime":3259.451,"endTime":3262.772,"body":"sideways on the bench so that you're"},{"startTime":3262.772,"endTime":3268.735,"body":"facing one way and then kind of use your"},{"startTime":3262.772,"endTime":3268.735,"body":"elbow or your arm to brace against the"},{"startTime":3268.735,"endTime":3269.675,"body":"incline bench."},{"startTime":3269.675,"endTime":3272.936,"body":"So you're not leaning against the incline"},{"startTime":3269.675,"endTime":3272.936,"body":"bench sideways."},{"startTime":3272.936,"endTime":3275.398,"body":"You're bracing against it with your arm."},{"startTime":3275.398,"endTime":3281.44,"body":"And then as you pull up overhead, you're"},{"startTime":3275.398,"endTime":3281.44,"body":"literally reaching sideways across your"},{"startTime":3281.44,"endTime":3282.12,"body":"body."},{"startTime":3282.12,"endTime":3284.941,"body":"And so if any of you guys that are"},{"startTime":3282.12,"endTime":3284.941,"body":"listening, if you just"},{"startTime":3285.118,"endTime":3289.659,"body":"reach your arm up overhead and then lean"},{"startTime":3285.118,"endTime":3289.659,"body":"to the side as you're doing that, you'll"},{"startTime":3289.659,"endTime":3295.34,"body":"feel this incredible stretch along the"},{"startTime":3289.659,"endTime":3295.34,"body":"entire side of your body there."},{"startTime":3295.5,"endTime":3298.561,"body":"And doing that under load has just been"},{"startTime":3295.5,"endTime":3298.561,"body":"insane."},{"startTime":3298.561,"endTime":3304.543,"body":"It's like, I don't get my lats sore"},{"startTime":3298.561,"endTime":3304.543,"body":"really, but in week five, which was the"},{"startTime":3304.543,"endTime":3312.665,"body":"final week of my 50 day meso last time, I"},{"startTime":3304.543,"endTime":3312.665,"body":"did get some minor lats soreness."},{"startTime":3313.61,"endTime":3315.771,"body":"from doing a drop set of that movement."},{"startTime":3315.771,"endTime":3318.972,"body":"So that's another thing I've instituted in"},{"startTime":3315.771,"endTime":3318.972,"body":"my programming is drop sets, which I"},{"startTime":3318.972,"endTime":3320.473,"body":"haven't done for years."},{"startTime":3320.913,"endTime":3325.935,"body":"But I did a set to failure followed by"},{"startTime":3320.913,"endTime":3325.935,"body":"some partials and then dropped the weight"},{"startTime":3325.935,"endTime":3330.198,"body":"and did another set to failure followed by"},{"startTime":3325.935,"endTime":3330.198,"body":"some partials and had some soreness in my"},{"startTime":3330.198,"endTime":3335.18,"body":"lower lats, which was really cool because"},{"startTime":3330.198,"endTime":3335.18,"body":"it shows me at least that the movement I'm"},{"startTime":3335.18,"endTime":3338.041,"body":"using is training the area that I think"},{"startTime":3335.18,"endTime":3338.041,"body":"it's training."},{"startTime":3338.706,"endTime":3340.546,"body":"And so I really love that one."},{"startTime":3340.546,"endTime":3344.728,"body":"I will say that the complexity of the"},{"startTime":3340.546,"endTime":3344.728,"body":"setup for it makes it a little bit"},{"startTime":3345.088,"endTime":3347.229,"body":"problematic in a commercial gym."},{"startTime":3347.229,"endTime":3350.85,"body":"You're not gonna drag a bench over to like"},{"startTime":3347.229,"endTime":3350.85,"body":"the perfect cable machine and then set"},{"startTime":3350.85,"endTime":3354.592,"body":"your body in the perfect position and"},{"startTime":3350.85,"endTime":3354.592,"body":"expect nobody to look at you funny or ask"},{"startTime":3354.592,"endTime":3360.094,"body":"to, you know, like try and use any of the"},{"startTime":3354.592,"endTime":3360.094,"body":"equipment that you've occupied."},{"startTime":3360.114,"endTime":3364.616,"body":"So this movement can be emulated in a"},{"startTime":3360.114,"endTime":3364.616,"body":"standard lat pull-down machine."},{"startTime":3364.616,"endTime":3368.537,"body":"So the one that has your knees trapped"},{"startTime":3364.616,"endTime":3368.537,"body":"underneath the thigh pads."},{"startTime":3368.93,"endTime":3373.873,"body":"You can essentially turn your body"},{"startTime":3368.93,"endTime":3373.873,"body":"sideways on there, put one D handle on the"},{"startTime":3373.873,"endTime":3374.213,"body":"thing."},{"startTime":3374.213,"endTime":3378.376,"body":"So where you would usually put the wide"},{"startTime":3374.213,"endTime":3378.376,"body":"lat bar or whatever the wide pull-down"},{"startTime":3378.376,"endTime":3383.52,"body":"bar, you would just put one D handle and"},{"startTime":3378.376,"endTime":3383.52,"body":"you kind of emulate all the stuff I was"},{"startTime":3383.52,"endTime":3385.101,"body":"just talking about in there."},{"startTime":3385.101,"endTime":3388.503,"body":"So you don't put your thighs directly"},{"startTime":3385.101,"endTime":3388.503,"body":"underneath or you do put them under, but"},{"startTime":3388.503,"endTime":3392.986,"body":"then you kind of twist your torso so that"},{"startTime":3388.503,"endTime":3392.986,"body":"you get that kind of over and around"},{"startTime":3393.166,"endTime":3394.527,"body":"stretch on the lat."},{"startTime":3394.527,"endTime":3398.449,"body":"And so that would be a much more feasible"},{"startTime":3394.527,"endTime":3398.449,"body":"way of doing it in a commercial gym."},{"startTime":3401.504,"endTime":3403.889,"body":"Now we were, please correct me if I'm"},{"startTime":3401.504,"endTime":3403.889,"body":"wrong."},{"startTime":3403.889,"endTime":3406.596,"body":"You're going to pick a rear delt exercise,"},{"startTime":3403.889,"endTime":3406.596,"body":"right?"},{"startTime":3406.596,"endTime":3407.718,"body":"We're going to have one."},{"startTime":3407.718,"endTime":3410.625,"body":"So we have essentially an upper back, a"},{"startTime":3407.718,"endTime":3410.625,"body":"lat, and we're going to go with one more,"},{"startTime":3410.625,"endTime":3411.346,"body":"correct?"},{"startTime":3411.366,"endTime":3413.687,"body":"Well, we have two lats and two upper back"},{"startTime":3411.366,"endTime":3413.687,"body":"rear delts already."},{"startTime":3413.687,"endTime":3414.628,"body":"We have four."},{"startTime":3414.628,"endTime":3417.47,"body":"So I think we're probably pretty good."},{"startTime":3417.47,"endTime":3418.17,"body":"Yeah."},{"startTime":3418.431,"endTime":3421.873,"body":"Unless you want to do like, what's your"},{"startTime":3418.431,"endTime":3421.873,"body":"favorite isolated rear delt movement?"},{"startTime":3422.212,"endTime":3427.254,"body":"So I can't say I have a favorite like"},{"startTime":3422.212,"endTime":3427.254,"body":"isolated rear delt."},{"startTime":3427.254,"endTime":3431.557,"body":"I'll do, you know, the, like the peck, the"},{"startTime":3427.254,"endTime":3431.557,"body":"reverse peck deck sometimes, those sorts"},{"startTime":3431.557,"endTime":3432.017,"body":"of things."},{"startTime":3432.017,"endTime":3434.618,"body":"Even the cable setup, I don't love it."},{"startTime":3434.718,"endTime":3441.022,"body":"My personal favorite rear delt exercise is"},{"startTime":3434.718,"endTime":3441.022,"body":"just going to be like a row, a dumbbell"},{"startTime":3441.022,"endTime":3443.803,"body":"row actually, the one times that I really"},{"startTime":3441.022,"endTime":3443.803,"body":"do like it."},{"startTime":3443.803,"endTime":3447.625,"body":"That just kind of biases the rear delt"},{"startTime":3443.803,"endTime":3447.625,"body":"position because I'm super hunched over"},{"startTime":3447.625,"endTime":3451.867,"body":"and putting my rear delts directly in line"},{"startTime":3447.625,"endTime":3451.867,"body":"of the gravitational pull."},{"startTime":3452.102,"endTime":3455.164,"body":"Yeah, I don't love any isolated rear delt"},{"startTime":3452.102,"endTime":3455.164,"body":"movements."},{"startTime":3455.164,"endTime":3461.049,"body":"I had the rear delt sweep on the cable in"},{"startTime":3455.164,"endTime":3461.049,"body":"my program last meso, and I did it like"},{"startTime":3461.049,"endTime":3463.09,"body":"two or three times, and I just don't love"},{"startTime":3461.049,"endTime":3463.09,"body":"it."},{"startTime":3463.391,"endTime":3468.375,"body":"I really find that the best rear delt work"},{"startTime":3463.391,"endTime":3468.375,"body":"for me comes from rows with elbow flexion."},{"startTime":3468.375,"endTime":3473.379,"body":"So basically a standard row with your"},{"startTime":3468.375,"endTime":3473.379,"body":"elbows, slightly outside of your torso."},{"startTime":3474.24,"endTime":3476.301,"body":"I just get a lot more out of those."},{"startTime":3476.762,"endTime":3481.065,"body":"You're so limited in load when you do the"},{"startTime":3476.762,"endTime":3481.065,"body":"isolated sweeping thing."},{"startTime":3481.414,"endTime":3485.28,"body":"Um, I just feel like I can get a lot more"},{"startTime":3481.414,"endTime":3485.28,"body":"in there, a lot more tension driven to the"},{"startTime":3485.28,"endTime":3489.727,"body":"rear delt when I have elbow flexion or IE"},{"startTime":3485.28,"endTime":3489.727,"body":"bending of the arm as well."},{"startTime":3489.727,"endTime":3491.889,"body":"So that's my thought on that."},{"startTime":3491.952,"endTime":3495.736,"body":"Yeah, and I'll kind of just really quick"},{"startTime":3491.952,"endTime":3495.736,"body":"piggyback onto that so we can move on."},{"startTime":3496.017,"endTime":3500.062,"body":"I do agree with what Brian just said and I"},{"startTime":3496.017,"endTime":3500.062,"body":"do find I get the best."},{"startTime":3501.712,"endTime":3507.134,"body":"Rear delt stimulus when I use a bit of"},{"startTime":3501.712,"endTime":3507.134,"body":"like a shotgun approach to the overall"},{"startTime":3507.134,"endTime":3512.456,"body":"surrounding areas of the rear delt and"},{"startTime":3507.134,"endTime":3512.456,"body":"that might be you know like a bent over"},{"startTime":3512.456,"endTime":3516.698,"body":"lateral dumbbell raise or like technically"},{"startTime":3512.456,"endTime":3516.698,"body":"like a rear delt raise sort of thing but"},{"startTime":3516.698,"endTime":3521.781,"body":"not trying to like pinpoint it but just"},{"startTime":3516.698,"endTime":3521.781,"body":"hey I know if I move my you know elbow in"},{"startTime":3521.781,"endTime":3527.43,"body":"this arm path and put a good amount of"},{"startTime":3521.781,"endTime":3527.43,"body":"work into it I will get a stimulus there."},{"startTime":3527.43,"endTime":3528.23,"body":"Yep."},{"startTime":3528.23,"endTime":3532.191,"body":"Well, we have like 10 minutes left and we"},{"startTime":3528.23,"endTime":3532.191,"body":"got to get to home gym and dumbbell."},{"startTime":3532.191,"endTime":3535.372,"body":"So I feel like we can get through this"},{"startTime":3532.191,"endTime":3535.372,"body":"relatively quickly because more or less"},{"startTime":3535.372,"endTime":3539.753,"body":"what we want to do is emulate the movement"},{"startTime":3535.372,"endTime":3539.753,"body":"patterns that we created from the full gym"},{"startTime":3539.753,"endTime":3540.153,"body":"one."},{"startTime":3540.153,"endTime":3547.755,"body":"So our first movement on the full gym was"},{"startTime":3540.153,"endTime":3547.755,"body":"the chest supported, uh, 45 degree or"},{"startTime":3547.755,"endTime":3551.616,"body":"pronated, uh, machine row of some sort."},{"startTime":3552.016,"endTime":3555.717,"body":"And so I really think the, the easy, the"},{"startTime":3552.016,"endTime":3555.717,"body":"way that I always emulate this in"},{"startTime":3555.717,"endTime":3557.237,"body":"programming for home gym,"},{"startTime":3557.242,"endTime":3560.263,"body":"is to do a chest supported dumbbell row."},{"startTime":3560.283,"endTime":3565.266,"body":"And then you can, you know, manipulate"},{"startTime":3560.283,"endTime":3565.266,"body":"your elbow position to whichever position"},{"startTime":3565.266,"endTime":3568.548,"body":"you're trying to train, whether it's out a"},{"startTime":3565.266,"endTime":3568.548,"body":"little wider for upper back or a little"},{"startTime":3568.548,"endTime":3576.292,"body":"more in with that 45 degree angle for mid"},{"startTime":3568.548,"endTime":3576.292,"body":"or rear delt and mid back."},{"startTime":3576.792,"endTime":3584.236,"body":"Any dumbbell row with your chest draped"},{"startTime":3576.792,"endTime":3584.236,"body":"over is great for my women that sometimes"},{"startTime":3584.236,"endTime":3587.257,"body":"complain about having to do a chest"},{"startTime":3584.236,"endTime":3587.257,"body":"supported row."},{"startTime":3587.55,"endTime":3590.313,"body":"Uh, we will often use a head supported"},{"startTime":3587.55,"endTime":3590.313,"body":"row."},{"startTime":3590.313,"endTime":3593.538,"body":"So you would take an inclined bench and"},{"startTime":3590.313,"endTime":3593.538,"body":"you would just kind of drop your head down"},{"startTime":3593.538,"endTime":3594.879,"body":"on the back of the bench."},{"startTime":3594.879,"endTime":3600.086,"body":"And while that doesn't support your torso,"},{"startTime":3594.879,"endTime":3600.086,"body":"it does keep you from using your torso for"},{"startTime":3600.086,"endTime":3604.251,"body":"momentum and you can still manipulate your"},{"startTime":3600.086,"endTime":3604.251,"body":"hand position however you want there."},{"startTime":3604.251,"endTime":3606.313,"body":"So any thoughts on that first one?"},{"startTime":3606.52,"endTime":3610.055,"body":"No, that's exactly where my head was at"},{"startTime":3606.52,"endTime":3610.055,"body":"with those two things specifically."},{"startTime":3610.055,"endTime":3611.018,"body":"So we can move on."},{"startTime":3611.018,"endTime":3612.261,"body":"Cool."},{"startTime":3612.261,"endTime":3614.727,"body":"And then our second movement was we had"},{"startTime":3612.261,"endTime":3614.727,"body":"different ones."},{"startTime":3614.727,"endTime":3620.761,"body":"I had the one arm across the body cable"},{"startTime":3614.727,"endTime":3620.761,"body":"row and you had a, uh,"},{"startTime":3621.909,"endTime":3623.154,"body":"Oh, the Smith Machine."},{"startTime":3623.843,"endTime":3624.625,"body":"Okay."},{"startTime":3624.69,"endTime":3627.651,"body":"Yeah, so to emulate the Smith Machine one,"},{"startTime":3624.69,"endTime":3627.651,"body":"you would essentially do it with a"},{"startTime":3627.651,"endTime":3628.512,"body":"barbell."},{"startTime":3628.852,"endTime":3631.313,"body":"That would be the exact same as the Smith"},{"startTime":3628.852,"endTime":3631.313,"body":"Machine."},{"startTime":3631.313,"endTime":3633.494,"body":"You would set up a chest support, you"},{"startTime":3631.313,"endTime":3633.494,"body":"would use a barbell."},{"startTime":3633.494,"endTime":3637.456,"body":"So it would be very similar to the"},{"startTime":3633.494,"endTime":3637.456,"body":"dumbbell row that we just said, except it"},{"startTime":3637.456,"endTime":3638.356,"body":"would be with a barbell."},{"startTime":3638.356,"endTime":3641.837,"body":"So it would manipulate your hand position"},{"startTime":3638.356,"endTime":3641.837,"body":"into a pronated position."},{"startTime":3641.837,"endTime":3644.979,"body":"So in that case, you would probably wanna"},{"startTime":3641.837,"endTime":3644.979,"body":"perform the dumbbell row with your 45"},{"startTime":3644.979,"endTime":3649.14,"body":"degree hand position and you would, you do"},{"startTime":3644.979,"endTime":3649.14,"body":"the barbell row with the pronated hand"},{"startTime":3649.14,"endTime":3650.961,"body":"position because you don't have another"},{"startTime":3649.14,"endTime":3650.961,"body":"choice."},{"startTime":3652.53,"endTime":3658.292,"body":"Regarding emulating the one I chose, I"},{"startTime":3652.53,"endTime":3658.292,"body":"think it's a one-arm dumbbell row and you"},{"startTime":3658.292,"endTime":3661.233,"body":"can do it chest supported, you can do it"},{"startTime":3658.292,"endTime":3661.233,"body":"with your knee on the bench, you can kind"},{"startTime":3661.233,"endTime":3665.335,"body":"of do it like a crock row as they say,"},{"startTime":3661.233,"endTime":3665.335,"body":"where your hand is supported on something"},{"startTime":3665.335,"endTime":3666.655,"body":"in your bent over."},{"startTime":3667.536,"endTime":3671.938,"body":"So what you're not gonna be able to do is"},{"startTime":3667.536,"endTime":3671.938,"body":"get that super deep stretch across the"},{"startTime":3671.938,"endTime":3676.099,"body":"body just because a dumbbell goes against"},{"startTime":3671.938,"endTime":3676.099,"body":"gravity, so it's straight up and down."},{"startTime":3676.299,"endTime":3679.721,"body":"So you can't stretch across the body, but"},{"startTime":3676.299,"endTime":3679.721,"body":"that doesn't mean that you still can't"},{"startTime":3679.721,"endTime":3681.766,"body":"stretch at arm's length."},{"startTime":3681.766,"endTime":3684.006,"body":"and get a nice rear delt stretch in there."},{"startTime":3684.166,"endTime":3686.567,"body":"So those would be the kind of home options"},{"startTime":3684.166,"endTime":3686.567,"body":"there."},{"startTime":3686.807,"endTime":3688.187,"body":"Anything to add to that one?"},{"startTime":3688.908,"endTime":3691.688,"body":"Cool, moving on to the third movement that"},{"startTime":3688.908,"endTime":3691.688,"body":"we chose."},{"startTime":3691.688,"endTime":3696.23,"body":"This was Aaron with the lumbar focused"},{"startTime":3691.688,"endTime":3696.23,"body":"cable row where you're kind of leaned"},{"startTime":3696.23,"endTime":3700.251,"body":"forward a little bit and the elbows come"},{"startTime":3696.23,"endTime":3700.251,"body":"into the midline."},{"startTime":3701.331,"endTime":3706.352,"body":"Mine was similar, but it was with a chest"},{"startTime":3701.331,"endTime":3706.352,"body":"support and a cable as well."},{"startTime":3707.053,"endTime":3710.773,"body":"Same movement pattern though, with the"},{"startTime":3707.053,"endTime":3710.773,"body":"elbow positioning and all of that stuff."},{"startTime":3711.246,"endTime":3716.268,"body":"And so, man, in this case, it does get a"},{"startTime":3711.246,"endTime":3716.268,"body":"little more complicated just because we've"},{"startTime":3716.268,"endTime":3720.909,"body":"already done two different versions of"},{"startTime":3716.268,"endTime":3720.909,"body":"dumbbell row."},{"startTime":3721.009,"endTime":3726.792,"body":"And so my inclination, when I start"},{"startTime":3721.009,"endTime":3726.792,"body":"looking at the more lat specific stuff,"},{"startTime":3726.792,"endTime":3730.213,"body":"like, yes, you can use dumbbells, you"},{"startTime":3726.792,"endTime":3730.213,"body":"could do a chest supported dumbbell row,"},{"startTime":3730.213,"endTime":3733.875,"body":"just like we did with the 45 degree hand"},{"startTime":3730.213,"endTime":3733.875,"body":"position, and you could move your hands to"},{"startTime":3733.875,"endTime":3736.516,"body":"neutral and you could pull only to your"},{"startTime":3733.875,"endTime":3736.516,"body":"midline."},{"startTime":3736.516,"endTime":3741.277,"body":"And it would be a different stimulus than"},{"startTime":3736.516,"endTime":3741.277,"body":"what you did in the first dumbbell row."},{"startTime":3741.746,"endTime":3746.829,"body":"But my I tend to lean on bands in this"},{"startTime":3741.746,"endTime":3746.829,"body":"case for people that don't have access to"},{"startTime":3746.829,"endTime":3750.751,"body":"cables, because we've already got one"},{"startTime":3746.829,"endTime":3750.751,"body":"barbell row, basically, we've already got"},{"startTime":3750.751,"endTime":3752.071,"body":"a dumbbell row."},{"startTime":3752.332,"endTime":3756.854,"body":"And so my inclination is to line up"},{"startTime":3752.332,"endTime":3756.854,"body":"exactly as Aaron described."},{"startTime":3756.854,"endTime":3762.137,"body":"So you're going to tie a band to something"},{"startTime":3756.854,"endTime":3762.137,"body":"that is around, you know, horizontal to"},{"startTime":3762.137,"endTime":3763.738,"body":"where you're going to be."},{"startTime":3763.858,"endTime":3768.601,"body":"And by you can grab one hand in each of"},{"startTime":3763.858,"endTime":3768.601,"body":"the loops of the band after you kind of"},{"startTime":3768.601,"endTime":3769.821,"body":"loop it around."},{"startTime":3770.001,"endTime":3770.598,"body":"And"},{"startTime":3770.598,"endTime":3772.198,"body":"If you can get the right..."},{"startTime":3773.48,"endTime":3774.56,"body":"Is that a bird?"},{"startTime":3775.281,"endTime":3776.862,"body":"If you can get the right..."},{"startTime":3776.862,"endTime":3779.524,"body":"What was I gonna say?"},{"startTime":3779.524,"endTime":3784.608,"body":"The right distance from the attachment"},{"startTime":3779.524,"endTime":3784.608,"body":"point, then you can actually train the"},{"startTime":3784.608,"endTime":3786.349,"body":"lats in the short position pretty well."},{"startTime":3786.349,"endTime":3789.932,"body":"The problem with the band is you're never"},{"startTime":3786.349,"endTime":3789.932,"body":"gonna get a good stretch because the band"},{"startTime":3789.932,"endTime":3793.094,"body":"is gonna lose tension as you get to the"},{"startTime":3789.932,"endTime":3793.094,"body":"stretch position."},{"startTime":3793.094,"endTime":3797.577,"body":"But I'll always set up far enough away"},{"startTime":3793.094,"endTime":3797.577,"body":"from the anchor point."},{"startTime":3797.65,"endTime":3801.471,"body":"that I do have at least some tension at"},{"startTime":3797.65,"endTime":3801.471,"body":"the stretch position."},{"startTime":3801.471,"endTime":3805.533,"body":"And then yes, it does get really hard as"},{"startTime":3801.471,"endTime":3805.533,"body":"your elbows get into your midline, but I"},{"startTime":3805.533,"endTime":3808.875,"body":"don't have a huge problem and I'll coach"},{"startTime":3805.533,"endTime":3808.875,"body":"people to just short the range of motion"},{"startTime":3808.875,"endTime":3810.975,"body":"at the contracted position for the band."},{"startTime":3810.975,"endTime":3815.758,"body":"So we're just gonna pull that band down,"},{"startTime":3810.975,"endTime":3815.758,"body":"kind of driving the elbow down like Aaron"},{"startTime":3815.758,"endTime":3816.738,"body":"mentioned."},{"startTime":3817.739,"endTime":3820.44,"body":"And it's okay if the elbow doesn't even"},{"startTime":3817.739,"endTime":3820.44,"body":"get all the way to the torso, because the"},{"startTime":3820.44,"endTime":3823.141,"body":"lats are gonna be more in their active"},{"startTime":3820.44,"endTime":3823.141,"body":"range anyways."},{"startTime":3823.701,"endTime":3824.401,"body":"So..."},{"startTime":3825.042,"endTime":3825.883,"body":"It depends, man."},{"startTime":3825.883,"endTime":3827.986,"body":"Like a band is a great one."},{"startTime":3828.447,"endTime":3832.374,"body":"Doing a dumbbell row neutral grip, chest"},{"startTime":3828.447,"endTime":3832.374,"body":"supported is also gonna be great."},{"startTime":3832.374,"endTime":3836.34,"body":"It's just a matter of whether you think"},{"startTime":3832.374,"endTime":3836.34,"body":"it's too monotonous to do multiple"},{"startTime":3836.34,"endTime":3839.005,"body":"versions of a dumbbell row in the same"},{"startTime":3836.34,"endTime":3839.005,"body":"workout."},{"startTime":3839.005,"endTime":3839.905,"body":"What do you think?"},{"startTime":3840.072,"endTime":3844.773,"body":"One thing I will add there is if in your"},{"startTime":3840.072,"endTime":3844.773,"body":"home gym, the functional fitness facility,"},{"startTime":3844.773,"endTime":3850.594,"body":"you have D handles, or there has been this"},{"startTime":3844.773,"endTime":3850.594,"body":"tool floating around where it's like a"},{"startTime":3850.594,"endTime":3856.076,"body":"little hook thing that can basically give"},{"startTime":3850.594,"endTime":3856.076,"body":"you a neutral grip option of what would"},{"startTime":3856.076,"endTime":3858.317,"body":"typically be either pronated or supinated."},{"startTime":3858.317,"endTime":3861.557,"body":"They're like these little hooks that can"},{"startTime":3858.317,"endTime":3861.557,"body":"hook onto the barbell."},{"startTime":3861.758,"endTime":3864.278,"body":"I would use like an inverted row there."},{"startTime":3864.918,"endTime":3868.419,"body":"So you can set them up, you know, narrow,"},{"startTime":3864.918,"endTime":3868.419,"body":"close to the body."},{"startTime":3868.453,"endTime":3871.037,"body":"would, it would be tough to load it."},{"startTime":3872.013,"endTime":3874.114,"body":"Yeah, you would be body weight"},{"startTime":3872.013,"endTime":3874.114,"body":"effectively."},{"startTime":3874.114,"endTime":3877.314,"body":"I mean, you could have someone put a plate"},{"startTime":3874.114,"endTime":3877.314,"body":"on your chest or something along those"},{"startTime":3877.314,"endTime":3879.275,"body":"lines, but, yeah, it does."},{"startTime":3879.275,"endTime":3879.895,"body":"It does make it hard."},{"startTime":3879.895,"endTime":3883.896,"body":"I mean, I could do 20 of those, you know,"},{"startTime":3879.895,"endTime":3883.896,"body":"so it's a bit different there."},{"startTime":3884.496,"endTime":3888.377,"body":"And then moving on to the fourth movement,"},{"startTime":3884.496,"endTime":3888.377,"body":"which for both of us was that more lower,"},{"startTime":3888.377,"endTime":3891.138,"body":"mid lower lat region focus."},{"startTime":3891.738,"endTime":3896.84,"body":"For my home gym people, the number one"},{"startTime":3891.738,"endTime":3896.84,"body":"stunner I go to here is some sort of"},{"startTime":3896.84,"endTime":3898.84,"body":"vertical neutral grip pull up."},{"startTime":3898.86,"endTime":3903.501,"body":"And so I actually really love the rack"},{"startTime":3898.86,"endTime":3903.501,"body":"pull up more than I love the standard pull"},{"startTime":3903.501,"endTime":3904.101,"body":"up."},{"startTime":3904.294,"endTime":3908.337,"body":"Um, because people tend to butcher"},{"startTime":3904.294,"endTime":3908.337,"body":"standard pull-ups."},{"startTime":3908.337,"endTime":3914.581,"body":"Like if you do a lat focused, standard,"},{"startTime":3908.337,"endTime":3914.581,"body":"neutral grip pull-up, you have to keep"},{"startTime":3914.581,"endTime":3916.822,"body":"your torso in such this tight little ball."},{"startTime":3916.822,"endTime":3920.205,"body":"Like we've talked about, we don't want to"},{"startTime":3916.822,"endTime":3920.205,"body":"get into thoracic extension and lift the"},{"startTime":3920.205,"endTime":3921.106,"body":"chest."},{"startTime":3921.106,"endTime":3926.469,"body":"And we definitely don't want to kick our"},{"startTime":3921.106,"endTime":3926.469,"body":"knees and we don't want to wobble our"},{"startTime":3926.469,"endTime":3926.93,"body":"torso."},{"startTime":3926.93,"endTime":3927.47,"body":"What's the word?"},{"startTime":3927.47,"endTime":3930.232,"body":"Like just manipulate torso position"},{"startTime":3927.47,"endTime":3930.232,"body":"throughout the rep, right?"},{"startTime":3930.232,"endTime":3931.593,"body":"It wants to be more stable."},{"startTime":3931.593,"endTime":3932.65,"body":"So I love"},{"startTime":3932.65,"endTime":3936.392,"body":"a rack pull up and I love throwing D"},{"startTime":3932.65,"endTime":3936.392,"body":"handles over the barbell for the rack pull"},{"startTime":3936.392,"endTime":3936.512,"body":"up."},{"startTime":3936.512,"endTime":3938.733,"body":"So for anyone that doesn't know a rack"},{"startTime":3936.512,"endTime":3938.733,"body":"pull up is essential."},{"startTime":3938.733,"endTime":3942.535,"body":"You put a barbell in a squat rack or you"},{"startTime":3938.733,"endTime":3942.535,"body":"can use a Smith machine."},{"startTime":3943.135,"endTime":3944.716,"body":"You can drag a bench over."},{"startTime":3944.796,"endTime":3947.698,"body":"You can even put a dumbbell on your hips."},{"startTime":3947.698,"endTime":3952.581,"body":"If you need to add some weight, slide some"},{"startTime":3947.698,"endTime":3952.581,"body":"D handles over the barbell and boom, you"},{"startTime":3952.581,"endTime":3954.042,"body":"have a neutral grip pull up."},{"startTime":3954.042,"endTime":3957.504,"body":"And then because of the way that movement"},{"startTime":3954.042,"endTime":3957.504,"body":"is set up where your feet are slightly in"},{"startTime":3957.504,"endTime":3961.246,"body":"front of you, it allows you to stay more"},{"startTime":3957.504,"endTime":3961.246,"body":"in that kind of hunched over crunch"},{"startTime":3961.246,"endTime":3965.989,"body":"position and really focus on just driving"},{"startTime":3961.246,"endTime":3965.989,"body":"the elbows down toward the mid, toward the"},{"startTime":3965.989,"endTime":3966.79,"body":"hips."},{"startTime":3966.79,"endTime":3971.633,"body":"So that's definitely my go-to for home gym"},{"startTime":3966.79,"endTime":3971.633,"body":"training for lower lats."},{"startTime":3971.633,"endTime":3972.533,"body":"What do you think?"},{"startTime":3973.788,"endTime":3975.189,"body":"That is exactly what I was gonna say."},{"startTime":3975.189,"endTime":3981.533,"body":"Some form of the neutral grip pull-up or"},{"startTime":3975.189,"endTime":3981.533,"body":"the neutral grip kind of rack chin is a"},{"startTime":3981.533,"endTime":3983.686,"body":"long time old school favorite of mine."},{"startTime":3983.686,"endTime":3988.387,"body":"Yeah, and we'll occasionally use banded"},{"startTime":3983.686,"endTime":3988.387,"body":"pull downs for that as well, where you can"},{"startTime":3988.387,"endTime":3992.488,"body":"anchor the band up high and you can do"},{"startTime":3988.387,"endTime":3992.488,"body":"them either one arm or you can kind of do"},{"startTime":3992.488,"endTime":3997.29,"body":"it like we did with the row that I"},{"startTime":3992.488,"endTime":3997.29,"body":"mentioned earlier and do it two arms."},{"startTime":3998.11,"endTime":4001.911,"body":"But yeah, I think the rack pull-up is"},{"startTime":3998.11,"endTime":4001.911,"body":"definitely a better suitable option there."},{"startTime":4002.171,"endTime":4006.552,"body":"So then we move on to the dumbbell and"},{"startTime":4002.171,"endTime":4006.552,"body":"banded program and we try to emulate the"},{"startTime":4006.552,"endTime":4008.133,"body":"four movements that we had."},{"startTime":4008.533,"endTime":4010.014,"body":"The first one is."},{"startTime":4010.014,"endTime":4013.715,"body":"The same, it's a dumbbell row chest"},{"startTime":4010.014,"endTime":4013.715,"body":"supported or head supported depending on"},{"startTime":4013.715,"endTime":4015.035,"body":"how you wanna do it."},{"startTime":4015.156,"endTime":4019.938,"body":"The second one, you had the barbell row or"},{"startTime":4015.156,"endTime":4019.938,"body":"Smith Machine row for the two different"},{"startTime":4019.938,"endTime":4023.039,"body":"programs and I had the kind of cross body"},{"startTime":4019.938,"endTime":4023.039,"body":"row."},{"startTime":4023.399,"endTime":4027.1,"body":"So again, we're kind of stuck in the same"},{"startTime":4023.399,"endTime":4027.1,"body":"position where now, hey, we don't have a"},{"startTime":4027.1,"endTime":4028.001,"body":"barbell."},{"startTime":4028.001,"endTime":4030.342,"body":"So you kind of just have to use dumbbells."},{"startTime":4030.802,"endTime":4034.524,"body":"When you're left with dumbbells and bands,"},{"startTime":4030.802,"endTime":4034.524,"body":"that's what you have."},{"startTime":4034.524,"endTime":4037.425,"body":"Like, do you wanna use a band or do you"},{"startTime":4034.524,"endTime":4037.425,"body":"wanna use a dumbbell?"},{"startTime":4037.425,"endTime":4038.865,"body":"Cause that's all you got."},{"startTime":4039.766,"endTime":4046.747,"body":"So I think for that second one, I would"},{"startTime":4039.766,"endTime":4046.747,"body":"probably opt for a one-armed dumbbell row,"},{"startTime":4046.747,"endTime":4050.328,"body":"you know, kneeling on the bench, croc row,"},{"startTime":4046.747,"endTime":4050.328,"body":"chest supported, whatever, it doesn't"},{"startTime":4050.328,"endTime":4051.189,"body":"really matter."},{"startTime":4051.189,"endTime":4055.03,"body":"A one-armed dumbbell row, you can"},{"startTime":4051.189,"endTime":4055.03,"body":"manipulate your arm path to train the area"},{"startTime":4055.03,"endTime":4056.83,"body":"of the back that you wanna train."},{"startTime":4058.271,"endTime":4063.792,"body":"Moving on to the third movement where we"},{"startTime":4058.271,"endTime":4063.792,"body":"had that hunched over cable row for you."},{"startTime":4064.472,"endTime":4068.434,"body":"I said that you could do it with a band or"},{"startTime":4064.472,"endTime":4068.434,"body":"we could do it with dumbbells."},{"startTime":4068.434,"endTime":4072.137,"body":"literally applies the same to the dumbbell"},{"startTime":4068.434,"endTime":4072.137,"body":"program, you know, pick your poison,"},{"startTime":4072.137,"endTime":4074.518,"body":"whether you want to do the banded version"},{"startTime":4072.137,"endTime":4074.518,"body":"or not."},{"startTime":4075.179,"endTime":4080.504,"body":"Um, and then the final movement, you know,"},{"startTime":4075.179,"endTime":4080.504,"body":"they don't have a, in theory, these people"},{"startTime":4080.504,"endTime":4084.647,"body":"working out at home that have dumbbells"},{"startTime":4080.504,"endTime":4084.647,"body":"and bands, they don't have a, a barbell to"},{"startTime":4084.647,"endTime":4086.468,"body":"do rack pull ups with."},{"startTime":4086.949,"endTime":4087.869,"body":"Um, and so"},{"startTime":4089.726,"endTime":4096.088,"body":"This is always the hardest one for me"},{"startTime":4089.726,"endTime":4096.088,"body":"because I think the best movement, the one"},{"startTime":4096.088,"endTime":4100.469999999999,"body":"that's gonna produce the most results for"},{"startTime":4096.088,"endTime":4100.469999999999,"body":"people is to do a towel pull-up."},{"startTime":4100.469999999999,"endTime":4104.592000000001,"body":"And so this is essentially an idea where"},{"startTime":4100.469999999999,"endTime":4104.592000000001,"body":"you would open a door in your house and"},{"startTime":4104.592000000001,"endTime":4108.3330000000005,"body":"you would take a big bath towel and you"},{"startTime":4104.592000000001,"endTime":4108.3330000000005,"body":"would loop it over the door."},{"startTime":4108.3330000000005,"endTime":4111.0740000000005,"body":"So there's essentially a neutral grip"},{"startTime":4108.3330000000005,"endTime":4111.0740000000005,"body":"here."},{"startTime":4111.735000000001,"endTime":4115.156,"body":"And most people do these with their feet"},{"startTime":4111.735000000001,"endTime":4115.156,"body":"still on the ground."},{"startTime":4115.156,"endTime":4117.777,"body":"So you know you're reaching overhead,"},{"startTime":4115.156,"endTime":4117.777,"body":"you're stretching your lats, your feet are"},{"startTime":4117.777,"endTime":4118.662,"body":"on the ground."},{"startTime":4118.662,"endTime":4122.363,"body":"and then you use your feet as little as"},{"startTime":4118.662,"endTime":4122.363,"body":"possible as you pull yourself up and"},{"startTime":4122.363,"endTime":4125.544,"body":"essentially do an assisted pull-up, so to"},{"startTime":4122.363,"endTime":4125.544,"body":"speak."},{"startTime":4125.544,"endTime":4128.824,"body":"For people that are really strong, you can"},{"startTime":4125.544,"endTime":4128.824,"body":"do that without your feet on the ground"},{"startTime":4128.824,"endTime":4132.105,"body":"and you can just loop a towel over the"},{"startTime":4128.824,"endTime":4132.105,"body":"door and do pull-ups."},{"startTime":4132.306,"endTime":4137.167,"body":"Unless you're a really massive dude, most"},{"startTime":4132.306,"endTime":4137.167,"body":"doors are not gonna rip off the hinge"},{"startTime":4137.167,"endTime":4138.167,"body":"doing that."},{"startTime":4138.707,"endTime":4144.669,"body":"I do caution you to at least probably try"},{"startTime":4138.707,"endTime":4144.669,"body":"it assisted first and then maybe like"},{"startTime":4144.669,"endTime":4145.849,"body":"tentatively."},{"startTime":4146.026,"endTime":4151.207,"body":"Try a rep before you really go like full"},{"startTime":4146.026,"endTime":4151.207,"body":"force into pulling as hard as you can."},{"startTime":4151.307,"endTime":4154.128,"body":"Because I have heard stories of doors"},{"startTime":4151.307,"endTime":4154.128,"body":"ripping off hinges."},{"startTime":4154.128,"endTime":4160.069,"body":"I think it's like a one percenter thing,"},{"startTime":4154.128,"endTime":4160.069,"body":"but definitely good to be aware of that."},{"startTime":4160.069,"endTime":4165.951,"body":"And then if you're somebody like in our"},{"startTime":4160.069,"endTime":4165.951,"body":"group programs, I know a lot of people are"},{"startTime":4166.111,"endTime":4169.272,"body":"anti door towel pull-ups for whatever"},{"startTime":4166.111,"endTime":4169.272,"body":"reason."},{"startTime":4169.272,"endTime":4170.812,"body":"They feel like they can't get the movement"},{"startTime":4169.272,"endTime":4170.812,"body":"right."},{"startTime":4170.812,"endTime":4171.672,"body":"They don't feel safe."},{"startTime":4171.672,"endTime":4173.253,"body":"They don't have a door that's suitable."},{"startTime":4173.253,"endTime":4175.473,"body":"They don't want their hands to grip on the"},{"startTime":4173.253,"endTime":4175.473,"body":"towel"},{"startTime":4175.918,"endTime":4178.618,"body":"and all these all these different reasons."},{"startTime":4179.239,"endTime":4183.561,"body":"I think you're kind of left with the one"},{"startTime":4179.239,"endTime":4183.561,"body":"arm banded Iliac pull down."},{"startTime":4183.561,"endTime":4187.282,"body":"And so we have a video for this in our"},{"startTime":4183.561,"endTime":4187.282,"body":"data in our library."},{"startTime":4187.662,"endTime":4191.524,"body":"But basically, you're going to kneel down"},{"startTime":4187.662,"endTime":4191.524,"body":"as you would with a cable."},{"startTime":4191.684,"endTime":4193.405,"body":"And you're going to set the band up high."},{"startTime":4193.405,"endTime":4199.747,"body":"So the anchor point is high, whether"},{"startTime":4193.405,"endTime":4199.747,"body":"that's like a top of a door or a hook in"},{"startTime":4199.747,"endTime":4203.488,"body":"your house or I don't know exactly what"},{"startTime":4206.47,"endTime":4209.412,"body":"a really high object or pole to anchor it"},{"startTime":4206.47,"endTime":4209.412,"body":"on."},{"startTime":4210.633,"endTime":4215.577,"body":"But I've been creative and in every house"},{"startTime":4210.633,"endTime":4215.577,"body":"that I've been in, I've been able to note"},{"startTime":4215.577,"endTime":4218.119,"body":"where I would hang that if I were to do"},{"startTime":4215.577,"endTime":4218.119,"body":"that, you know?"},{"startTime":4218.119,"endTime":4222.302,"body":"So it is doable, you just have to be a"},{"startTime":4218.119,"endTime":4222.302,"body":"little creative, think outside the box."},{"startTime":4222.763,"endTime":4224.625,"body":"But it's all the same cues we've talked"},{"startTime":4222.763,"endTime":4224.625,"body":"about."},{"startTime":4224.625,"endTime":4228.308,"body":"So it's really stretching up at the top,"},{"startTime":4224.625,"endTime":4228.308,"body":"being far enough back from the anchor"},{"startTime":4228.308,"endTime":4231.931,"body":"point that you do have a little bit of"},{"startTime":4228.308,"endTime":4231.931,"body":"tension at the stretch position, not"},{"startTime":4231.931,"endTime":4235.766,"body":"stressing how far your elbow comes down"},{"startTime":4231.931,"endTime":4235.766,"body":"because just the fact that you're doing"},{"startTime":4235.766,"endTime":4239.111,"body":"a humeral depression, essentially bringing"},{"startTime":4235.766,"endTime":4239.111,"body":"your elbow down toward your hip."},{"startTime":4239.111,"endTime":4244.259,"body":"It doesn't matter how far it gets, just"},{"startTime":4239.111,"endTime":4244.259,"body":"that you're contracting and stretching the"},{"startTime":4244.259,"endTime":4245.702,"body":"lat through that range of motion."},{"startTime":4245.702,"endTime":4250.909,"body":"And so that's the one that I tend to"},{"startTime":4245.702,"endTime":4250.909,"body":"program for our dumbbell and band program."},{"startTime":4253.108,"endTime":4253.948,"body":"And there we have it."},{"startTime":4253.948,"endTime":4262.172,"body":"So the swaps and check downs is what I'll"},{"startTime":4253.948,"endTime":4262.172,"body":"often call them for the functional"},{"startTime":4262.172,"endTime":4264.833,"body":"training facility and then the band home"},{"startTime":4262.172,"endTime":4264.833,"body":"one."},{"startTime":4264.833,"endTime":4269.435,"body":"So I think that the thing that's really"},{"startTime":4264.833,"endTime":4269.435,"body":"cool walking through that is you see how a"},{"startTime":4269.435,"endTime":4275.158,"body":"lot of the effort is into emulating the"},{"startTime":4269.435,"endTime":4275.158,"body":"same movement pattern."},{"startTime":4275.158,"endTime":4279.36,"body":"And then obviously many of them, I would"},{"startTime":4275.158,"endTime":4279.36,"body":"say, are very, very good swaps."},{"startTime":4279.36,"endTime":4283.282,"body":"Once we get into some of the band and"},{"startTime":4279.36,"endTime":4283.282,"body":"dumbbells,"},{"startTime":4283.282,"endTime":4289.264,"body":"only things depending on your level of"},{"startTime":4283.282,"endTime":4289.264,"body":"strength, that some may become less"},{"startTime":4289.924,"endTime":4290.684,"body":"appropriate."},{"startTime":4290.684,"endTime":4294.006,"body":"But if you're a beginner or anything like"},{"startTime":4290.684,"endTime":4294.006,"body":"that, like there's going to be plenty in,"},{"startTime":4294.006,"endTime":4298.147,"body":"because you have so much room of progress"},{"startTime":4294.006,"endTime":4298.147,"body":"to be made still."},{"startTime":4298.214,"endTime":4304.419,"body":"Yeah, and anyone that is doing a dumbbell"},{"startTime":4298.214,"endTime":4304.419,"body":"and band only program is not trying to"},{"startTime":4304.419,"endTime":4306.12,"body":"maximize their physique."},{"startTime":4306.7,"endTime":4310.564,"body":"They're not that they're not going to make"},{"startTime":4306.7,"endTime":4310.564,"body":"gains because we've had plenty of people"},{"startTime":4310.564,"endTime":4313.546,"body":"make tons of gains on our dumbbell only"},{"startTime":4310.564,"endTime":4313.546,"body":"banded program."},{"startTime":4313.546,"endTime":4317.029,"body":"But in reality, like you are not going to"},{"startTime":4313.546,"endTime":4317.029,"body":"maximize your physique."},{"startTime":4317.029,"endTime":4319.671,"body":"You're not going to be a competitor trying"},{"startTime":4317.029,"endTime":4319.671,"body":"to step on stage and being like, oh, yeah,"},{"startTime":4319.671,"endTime":4321.412,"body":"I train with bands and dumbbells."},{"startTime":4321.632,"endTime":4323.094,"body":"Like, that's just not going to happen."},{"startTime":4323.094,"endTime":4327.437,"body":"So given the constraints of what you have,"},{"startTime":4323.094,"endTime":4327.437,"body":"I think those are all very viable,"},{"startTime":4327.437,"endTime":4328.297,"body":"suitable."},{"startTime":4328.507,"endTime":4330.004,"body":"swaps that you can use."},{"startTime":4330.172,"endTime":4337.394,"body":"Yeah, so to put a button on this one, or a"},{"startTime":4330.172,"endTime":4337.394,"body":"bow on this one, hope this is beneficial"},{"startTime":4337.394,"endTime":4341.876,"body":"and just informational is the word I'm"},{"startTime":4337.394,"endTime":4341.876,"body":"looking for you guys, and just how our"},{"startTime":4341.876,"endTime":4345.478,"body":"thought process goes around a little bit"},{"startTime":4341.876,"endTime":4345.478,"body":"of designing things and some of the"},{"startTime":4345.478,"endTime":4351.48,"body":"reasons why, and look for more on our"},{"startTime":4345.478,"endTime":4351.48,"body":"design series coming out over the coming"},{"startTime":4351.48,"endTime":4353.241,"body":"weeks and months."},{"startTime":4353.741,"endTime":4356.843,"body":"As always guys, thank you for listening."},{"startTime":4356.843,"endTime":4359.083,"body":"Brian and I will talk to you next week."}]}