{"version":"1.0.0","segments":[{"startTime":28.103,"endTime":29.043,"body":"What's going on guys?"},{"startTime":29.043,"endTime":29.983,"body":"Happy Tuesday."},{"startTime":29.983,"endTime":31.664,"body":"Welcome to episode 138."},{"startTime":33.465,"endTime":36.967,"body":"This episode is titled Shoulder Training."},{"startTime":36.967,"endTime":39.288,"body":"This is part two in our design series."},{"startTime":39.288,"endTime":41.729,"body":"Last week we covered back and lats."},{"startTime":41.729,"endTime":46.111000000000004,"body":"So if you did not catch the first series,"},{"startTime":41.729,"endTime":46.111000000000004,"body":"I would highly recommend it going back and"},{"startTime":46.111000000000004,"endTime":48.072,"body":"listening to that episode."},{"startTime":48.072,"endTime":51.854,"body":"Brian, can you kick us off with some"},{"startTime":48.072,"endTime":51.854,"body":"updates before we get into today's"},{"startTime":51.854,"endTime":53.038,"body":"episode, please?"},{"startTime":53.038,"endTime":54.879000000000005,"body":"Yeah, man, for sure."},{"startTime":55.32,"endTime":58.963,"body":"First update, it's snowing a lot here in"},{"startTime":55.32,"endTime":58.963,"body":"Boulder these days."},{"startTime":58.963,"endTime":64.928,"body":"We've had three snows now, and because of"},{"startTime":58.963,"endTime":64.928,"body":"the time of year it is, or maybe it's"},{"startTime":64.928,"endTime":68.931,"body":"global warming or whatever, I mean, it is"},{"startTime":64.928,"endTime":68.931,"body":"December, it shouldn't actually be warm."},{"startTime":68.931,"endTime":74.13499999999999,"body":"But we've had a series of really nice days"},{"startTime":68.931,"endTime":74.13499999999999,"body":"before and after these snow days."},{"startTime":74.13499999999999,"endTime":82.001,"body":"So one thing I did not expect going into"},{"startTime":74.13499999999999,"endTime":82.001,"body":"the kind of winter of this year,"},{"startTime":82.314,"endTime":84.854,"body":"is the ability to be able to actually ride"},{"startTime":82.314,"endTime":84.854,"body":"my bike."},{"startTime":85.03399999999999,"endTime":89.776,"body":"And I've been pleasantly surprised that I"},{"startTime":85.03399999999999,"endTime":89.776,"body":"have been able to do that."},{"startTime":89.776,"endTime":95.177,"body":"And so one thing I've really enjoyed and"},{"startTime":89.776,"endTime":95.177,"body":"taken just a lot of pleasure in is taking"},{"startTime":95.177,"endTime":99.639,"body":"my, I don't wanna call it a fat tire"},{"startTime":95.177,"endTime":99.639,"body":"mountain bike, but it is a fatter tire"},{"startTime":99.639,"endTime":101.599,"body":"mountain bike than like a standard"},{"startTime":99.639,"endTime":101.599,"body":"mountain bike."},{"startTime":101.599,"endTime":105.38,"body":"It's got 2.6 inch wide tires."},{"startTime":105.38,"endTime":108.541,"body":"So it's not like one of those fat tire"},{"startTime":105.38,"endTime":108.541,"body":"bikes that you see people riding around in"},{"startTime":108.541,"endTime":109.522,"body":"inclement weather with."},{"startTime":109.522,"endTime":113.604,"body":"you know, four inch tires, but it's also"},{"startTime":109.522,"endTime":113.604,"body":"not, you know, a thin tire."},{"startTime":113.604,"endTime":119.427,"body":"So I've been able to take my mountain bike"},{"startTime":113.604,"endTime":119.427,"body":"out on the gravel trails covered in snow."},{"startTime":119.547,"endTime":124.049,"body":"And, you know, it's been in the mid 40s,"},{"startTime":119.547,"endTime":124.049,"body":"high 40s and sunny the day after snowing."},{"startTime":124.049,"endTime":131.233,"body":"And it's just been this incredible,"},{"startTime":124.049,"endTime":131.233,"body":"beautiful experience, completely engrossed"},{"startTime":131.233,"endTime":137.637,"body":"in just riding over this incredible white"},{"startTime":131.233,"endTime":137.637,"body":"powder, looking at the mountains covered"},{"startTime":137.637,"endTime":139.257,"body":"in snow around me."},{"startTime":139.518,"endTime":145.501,"body":"and no pressure of going fast or trying to"},{"startTime":139.518,"endTime":145.501,"body":"hit any metrics that I've created in my"},{"startTime":145.501,"endTime":145.801,"body":"head."},{"startTime":145.801,"endTime":151.144,"body":"It's really just kind of one with nature"},{"startTime":145.801,"endTime":151.144,"body":"and physical exertion and really been"},{"startTime":151.144,"endTime":151.98399999999998,"body":"enjoying that."},{"startTime":151.98399999999998,"endTime":157.367,"body":"So I don't expect to be able to do this"},{"startTime":151.98399999999998,"endTime":157.367,"body":"throughout the season the whole winter,"},{"startTime":157.367,"endTime":162.67,"body":"like January and February are gonna get"},{"startTime":157.367,"endTime":162.67,"body":"really, really cold, but really enjoying"},{"startTime":162.67,"endTime":164.711,"body":"taking advantage of it at this time."},{"startTime":164.711,"endTime":168.693,"body":"Okay, so rowing updates here."},{"startTime":169.174,"endTime":171.735,"body":"in taper week officially."},{"startTime":171.735,"endTime":173.615,"body":"Today is my first taper workout."},{"startTime":173.615,"endTime":175.776,"body":"So we're like six weeks in."},{"startTime":175.776,"endTime":177.657,"body":"We've done a whole bunch of progressing."},{"startTime":177.657,"endTime":183.38,"body":"Last week I hit some really solid numbers"},{"startTime":177.657,"endTime":183.38,"body":"on the rower that, shit, if you would have"},{"startTime":183.38,"endTime":186.941,"body":"asked me six or seven weeks ago if I'd be"},{"startTime":183.38,"endTime":186.941,"body":"able to do, I would have probably told you"},{"startTime":186.941,"endTime":187.241,"body":"no."},{"startTime":187.241,"endTime":189.422,"body":"So today starts taper week."},{"startTime":189.422,"endTime":193.504,"body":"We have one week of tapering with lower"},{"startTime":189.422,"endTime":193.504,"body":"efforts and stuff like that."},{"startTime":193.544,"endTime":197.005,"body":"And then next week we test the 2K row."},{"startTime":197.394,"endTime":202.818,"body":"And I don't know who remembers or who even"},{"startTime":197.394,"endTime":202.818,"body":"listened, but I noted a couple weeks ago"},{"startTime":202.818,"endTime":211.004,"body":"that Mike Nelson and I, my coach decided"},{"startTime":202.818,"endTime":211.004,"body":"that the goal for this off season of our"},{"startTime":211.004,"endTime":216.988,"body":"work together is gonna be for me to row a"},{"startTime":211.004,"endTime":216.988,"body":"sub seven minute 2K row, which is just an"},{"startTime":216.988,"endTime":219.089,"body":"insanely fast row."},{"startTime":220.751,"endTime":224.573,"body":"My PR all time was 713, this was in 2011."},{"startTime":225.466,"endTime":232.652,"body":"And then since then, I did a 7.23 a couple"},{"startTime":225.466,"endTime":232.652,"body":"months ago and a 7.14 at the beginning of"},{"startTime":232.652,"endTime":234.453,"body":"this training cycle."},{"startTime":234.453,"endTime":239.458,"body":"So one second off my all-time PR, but"},{"startTime":234.453,"endTime":239.458,"body":"still 14 seconds away from ultimately our"},{"startTime":239.458,"endTime":240.719,"body":"long-term goal."},{"startTime":240.719,"endTime":246.604,"body":"And so this 2K row test that I have coming"},{"startTime":240.719,"endTime":246.604,"body":"up next week, I don't expect to go sub 7,"},{"startTime":246.604,"endTime":250.026,"body":"but I definitely expect to see some"},{"startTime":246.604,"endTime":250.026,"body":"improvement from 7.14."},{"startTime":250.687,"endTime":253.649,"body":"And I'm already nervous about how much"},{"startTime":250.687,"endTime":253.649,"body":"that one's gonna hurt."},{"startTime":254.394,"endTime":259.477,"body":"So jumping into the next update here, we"},{"startTime":254.394,"endTime":259.477,"body":"talked briefly last week about the quote,"},{"startTime":259.477,"endTime":261.438,"body":"intelligent bro split."},{"startTime":261.579,"endTime":267.26300000000003,"body":"And then I went on to Jeff Haines podcast,"},{"startTime":261.579,"endTime":267.26300000000003,"body":"the mind muscle connection."},{"startTime":267.26300000000003,"endTime":270.16499999999996,"body":"And I talked about the intelligent bro"},{"startTime":267.26300000000003,"endTime":270.16499999999996,"body":"split a lot on there."},{"startTime":270.16499999999996,"endTime":271.56600000000003,"body":"We talked about it on here."},{"startTime":271.56600000000003,"endTime":274.608,"body":"And then I put a post on Instagram about"},{"startTime":271.56600000000003,"endTime":274.608,"body":"it."},{"startTime":274.748,"endTime":278.551,"body":"And I'm just beyond excited for this"},{"startTime":274.748,"endTime":278.551,"body":"thing, man."},{"startTime":278.551,"endTime":281.766,"body":"If y'all have missed my post on the"},{"startTime":278.551,"endTime":281.766,"body":"intelligent bro split, it's..."},{"startTime":281.766,"endTime":287.189,"body":"It's a bro split, like it's like, it looks"},{"startTime":281.766,"endTime":287.189,"body":"like chest, back, legs, shoulders, arms"},{"startTime":287.189,"endTime":288.17,"body":"type thing."},{"startTime":288.39,"endTime":291.312,"body":"But it's organized a little bit"},{"startTime":288.39,"endTime":291.312,"body":"differently with, you know, using certain"},{"startTime":291.312,"endTime":294.414,"body":"movements on certain days to have a little"},{"startTime":291.312,"endTime":294.414,"body":"bit of crossover effect."},{"startTime":294.635,"endTime":299.278,"body":"And obviously, I'll have more details on"},{"startTime":294.635,"endTime":299.278,"body":"that as we get into it here."},{"startTime":299.278,"endTime":302.68,"body":"It should be mid January when the"},{"startTime":299.278,"endTime":302.68,"body":"beginning of that drops."},{"startTime":303.741,"endTime":307.904,"body":"But go check that post out and comment if"},{"startTime":303.741,"endTime":307.904,"body":"you have any questions."},{"startTime":307.904,"endTime":309.625,"body":"I think it's going to be a really cool"},{"startTime":307.904,"endTime":309.625,"body":"thing."},{"startTime":309.625,"endTime":310.026,"body":"And"},{"startTime":310.026,"endTime":314.049,"body":"taken a bit of inspiration from Aaron and"},{"startTime":310.026,"endTime":314.049,"body":"the fact that he's been running a bro"},{"startTime":314.049,"endTime":316.391,"body":"split mostly for the last year as well."},{"startTime":316.391,"endTime":318.092,"body":"And I had great success with that."},{"startTime":318.092,"endTime":320.074,"body":"So excited to jump on there."},{"startTime":320.074,"endTime":324.258,"body":"And then my final update, man, these have"},{"startTime":320.074,"endTime":324.258,"body":"been fast today."},{"startTime":324.258,"endTime":331.024,"body":"I mentioned last week, the Paragon 21 week"},{"startTime":324.258,"endTime":331.024,"body":"hypertrophy cycle that's starting January"},{"startTime":331.024,"endTime":331.804,"body":"1st."},{"startTime":331.924,"endTime":336.228,"body":"And so just a reminder, since this episode"},{"startTime":331.924,"endTime":336.228,"body":"is gonna drop, you know, late-ish"},{"startTime":336.228,"endTime":337.248,"body":"December."},{"startTime":338.41,"endTime":343.711,"body":"January 1 is our transition week, and then"},{"startTime":338.41,"endTime":343.711,"body":"January 8th actually starts the official"},{"startTime":344.092,"endTime":348.374,"body":"21 week hypertrophy cycle, where we're"},{"startTime":344.092,"endTime":348.374,"body":"going to alternate specializations"},{"startTime":348.374,"endTime":353.376,"body":"between, the first one is gonna be a lower"},{"startTime":348.374,"endTime":353.376,"body":"body specialization for seven weeks, then"},{"startTime":353.376,"endTime":357.757,"body":"a push specialization for six weeks, and"},{"startTime":353.376,"endTime":357.757,"body":"then a pull specialization for seven"},{"startTime":357.757,"endTime":358.278,"body":"weeks."},{"startTime":358.278,"endTime":362.399,"body":"So the whole cycle itself is a five day"},{"startTime":358.278,"endTime":362.399,"body":"split, for those following the five day"},{"startTime":362.399,"endTime":366.101,"body":"program, we'll also have a three day"},{"startTime":362.399,"endTime":366.101,"body":"version of it, but it's gonna go lower,"},{"startTime":366.101,"endTime":368.102,"body":"push, pull, upper."},{"startTime":368.102,"endTime":368.962,"body":"lower."},{"startTime":369.382,"endTime":374.125,"body":"So five days of training, which we haven't"},{"startTime":369.382,"endTime":374.125,"body":"done in Paragon in a couple years."},{"startTime":374.145,"endTime":380.749,"body":"We had a specialty cycle in 2021 that had"},{"startTime":374.145,"endTime":380.749,"body":"a five-day split, but for the most part,"},{"startTime":380.749,"endTime":382.97,"body":"we've been doing four-day splits and"},{"startTime":380.749,"endTime":382.97,"body":"three-day splits."},{"startTime":382.97,"endTime":385.271,"body":"So something new on the horizon here."},{"startTime":385.411,"endTime":389.774,"body":"And we also have some counseling on how"},{"startTime":385.411,"endTime":389.774,"body":"you could swap that five-day split down"},{"startTime":389.774,"endTime":391.394,"body":"into a four-day split."},{"startTime":391.495,"endTime":397.177,"body":"Lots of more information coming, but"},{"startTime":391.495,"endTime":397.177,"body":"exciting stuff all around."},{"startTime":397.746,"endTime":401.435,"body":"And then, yeah, as I said, Brian's program"},{"startTime":397.746,"endTime":401.435,"body":"is gonna jump onto the Intelligent Bro"},{"startTime":401.435,"endTime":402.818,"body":"split around the same time."},{"startTime":402.818,"endTime":404.703,"body":"So that's it, man."},{"startTime":404.703,"endTime":405.845,"body":"What's going on with you?"},{"startTime":407.387,"endTime":413.509,"body":"So, the first thing I will say is this has"},{"startTime":407.387,"endTime":413.509,"body":"been my first, like really, or I guess I"},{"startTime":413.509,"endTime":417.63,"body":"should say I had my first kind of tough"},{"startTime":413.509,"endTime":417.63,"body":"week with dieting."},{"startTime":419.25,"endTime":427.413,"body":"I could just feel it, like desire to train"},{"startTime":419.25,"endTime":427.413,"body":"lower, performance training lower, the"},{"startTime":427.413,"endTime":430.714,"body":"DOMs from training like considerably"},{"startTime":427.413,"endTime":430.714,"body":"higher."},{"startTime":430.874,"endTime":431.554,"body":"And"},{"startTime":431.835,"endTime":436.219,"body":"Typically the training sessions are pretty"},{"startTime":431.835,"endTime":436.219,"body":"fun and we might make some jokes in"},{"startTime":436.219,"endTime":438.54,"body":"between and stuff, but we literally..."},{"startTime":439.341,"endTime":444.366,"body":"It'd be like three hours of like, Jackson"},{"startTime":439.341,"endTime":444.366,"body":"would do a set and then we wouldn't say"},{"startTime":444.366,"endTime":446.748,"body":"anything and then I would do a set."},{"startTime":446.748,"endTime":450.712,"body":"I could tell it was me, but it's just"},{"startTime":446.748,"endTime":450.712,"body":"like, I don't have anything to say."},{"startTime":450.712,"endTime":454.635,"body":"I'm just getting through here and then I'm"},{"startTime":450.712,"endTime":454.635,"body":"going to go home and eat."},{"startTime":454.636,"endTime":458.039,"body":"I just felt empty is a really good way to"},{"startTime":454.636,"endTime":458.039,"body":"put it."},{"startTime":458.039,"endTime":459.68,"body":"And then that's kind of like persisted."},{"startTime":459.68,"endTime":462.921,"body":"And some of the refeeds, I basically have"},{"startTime":459.68,"endTime":462.921,"body":"two weekly refeeds."},{"startTime":462.921,"endTime":467.344,"body":"They pick me up a little bit, but it's"},{"startTime":462.921,"endTime":467.344,"body":"just, the fatigue has accumulated, like"},{"startTime":467.344,"endTime":471.386,"body":"officially accumulated, and I am feeling"},{"startTime":467.344,"endTime":471.386,"body":"it."},{"startTime":472.407,"endTime":475.789,"body":"Which kind of leads me into my second,"},{"startTime":472.407,"endTime":475.789,"body":"this isn't necessarily an update, but"},{"startTime":475.789,"endTime":479.071,"body":"because I know we're getting to the end of"},{"startTime":475.789,"endTime":479.071,"body":"the year, many people are framing up their"},{"startTime":479.071,"endTime":481.592,"body":"January 1 diets and those sorts of things."},{"startTime":481.592,"endTime":484.153,"body":"And I do wanna talk about it really"},{"startTime":481.592,"endTime":484.153,"body":"quickly."},{"startTime":487.247,"endTime":488.087,"body":"I just checked."},{"startTime":488.087,"endTime":491.408,"body":"I have just wrapped up my 21st week of"},{"startTime":488.087,"endTime":491.408,"body":"dieting, right?"},{"startTime":491.408,"endTime":496.169,"body":"And week 20 is where I could really feel"},{"startTime":491.408,"endTime":496.169,"body":"some of the like diet fatigue."},{"startTime":498.33,"endTime":505.112,"body":"The biggest thing that I have used in this"},{"startTime":498.33,"endTime":505.112,"body":"diet is like a framing, a frame of mind on"},{"startTime":505.112,"endTime":505.892,"body":"it, right?"},{"startTime":505.892,"endTime":506.892,"body":"I am in control."},{"startTime":506.892,"endTime":509.533,"body":"I am choosing to do this, right?"},{"startTime":509.533,"endTime":514.794,"body":"And I think I'm choosing to approach it"},{"startTime":509.533,"endTime":514.794,"body":"from a very, very positive, you know,"},{"startTime":514.794,"endTime":515.8340000000001,"body":"standpoint."},{"startTime":516.919,"endTime":520.8009999999999,"body":"I think so many people where they shoot"},{"startTime":516.919,"endTime":520.8009999999999,"body":"themselves in the foot is approaching"},{"startTime":520.8009999999999,"endTime":524.3430000000001,"body":"their diet from a very negative outlook."},{"startTime":524.4639999999999,"endTime":526.905,"body":"I had to have this conversation with a"},{"startTime":524.4639999999999,"endTime":526.905,"body":"client."},{"startTime":526.905,"endTime":531.989,"body":"Her and I will be commencing our diet in"},{"startTime":526.905,"endTime":531.989,"body":"January and she's like, I'm just mentally"},{"startTime":531.989,"endTime":535.0509999999999,"body":"preparing for how miserable and how shitty"},{"startTime":531.989,"endTime":535.0509999999999,"body":"this is going to be."},{"startTime":535.0509999999999,"endTime":541.255,"body":"And I'm like, you're mentally persuading"},{"startTime":535.0509999999999,"endTime":541.255,"body":"yourself into it being miserable and"},{"startTime":541.255,"endTime":542.076,"body":"shitty."},{"startTime":542.296,"endTime":545.978,"body":"Unless you're getting like really lean"},{"startTime":542.296,"endTime":545.978,"body":"or..."},{"startTime":546.007,"endTime":548.829,"body":"let's say we're crossing a very large"},{"startTime":546.007,"endTime":548.829,"body":"threshold."},{"startTime":548.829,"endTime":553.032,"body":"Like I have a client, we're coming up on"},{"startTime":548.829,"endTime":553.032,"body":"40 pounds down."},{"startTime":553.032,"endTime":556.495,"body":"We started sub 200 pounds, right?"},{"startTime":556.495,"endTime":558.717,"body":"That's a big gap to close."},{"startTime":558.717,"endTime":562.66,"body":"Like we, he has justifiable diet fatigue."},{"startTime":562.66,"endTime":567.184,"body":"You know, if you're losing four and a half"},{"startTime":562.66,"endTime":567.184,"body":"percent of your body, body weight, maybe"},{"startTime":567.184,"endTime":570.987,"body":"seven, 8%, it might take you 10, 12 weeks."},{"startTime":570.987,"endTime":575.17,"body":"It does not need to be miserable, unless"},{"startTime":570.987,"endTime":575.17,"body":"you're doing endless cardio or something"},{"startTime":575.17,"endTime":576.007,"body":"like that."},{"startTime":576.007,"endTime":583.191,"body":"the physiological adaptations of sustained"},{"startTime":576.007,"endTime":583.191,"body":"dieting will not likely set in too"},{"startTime":583.191,"endTime":583.832,"body":"strongly."},{"startTime":583.832,"endTime":586.494,"body":"It's mostly going to be from a frame of"},{"startTime":583.832,"endTime":586.494,"body":"mind standpoint."},{"startTime":586.494,"endTime":592.438,"body":"So just a gentle reminder for everyone out"},{"startTime":586.494,"endTime":592.438,"body":"there to approach it from a positive frame"},{"startTime":592.438,"endTime":593.338,"body":"of mind."},{"startTime":593.399,"endTime":600.083,"body":"Set hard goals, set big outlooks or"},{"startTime":593.399,"endTime":600.083,"body":"reasons why you are doing it, and then I"},{"startTime":600.083,"endTime":603.686,"body":"would recommend like approaching that from"},{"startTime":600.083,"endTime":603.686,"body":"your lifestyle."},{"startTime":603.686,"endTime":605.066,"body":"So it's not like the..."},{"startTime":605.331,"endTime":607.471,"body":"Oh, am I going to deviate this weekend or"},{"startTime":605.331,"endTime":607.471,"body":"not?"},{"startTime":607.471,"endTime":610.612,"body":"It's like, I have a commitment, a"},{"startTime":607.471,"endTime":610.612,"body":"contract, whatever you wanna call it with"},{"startTime":610.612,"endTime":615.053,"body":"yourself that I'm sticking through to like"},{"startTime":610.612,"endTime":615.053,"body":"this date or this body composition."},{"startTime":615.053,"endTime":620.095,"body":"And you turn it into a kind of an"},{"startTime":615.053,"endTime":620.095,"body":"iterative objective approach as opposed to"},{"startTime":620.095,"endTime":622.236,"body":"this pie in the sky."},{"startTime":622.236,"endTime":625.837,"body":"And then this comes from dealing with so"},{"startTime":622.236,"endTime":625.837,"body":"many clients."},{"startTime":625.837,"endTime":629.498,"body":"People are like, I'm really hoping this"},{"startTime":625.837,"endTime":629.498,"body":"diet works."},{"startTime":629.498,"endTime":631.778,"body":"I'm like, what do you mean hoping?"},{"startTime":631.778,"endTime":632.738,"body":"Right, like we."},{"startTime":633.047,"endTime":634.347,"body":"It's a science."},{"startTime":634.667,"endTime":636.728,"body":"We have an executable plan."},{"startTime":637.169,"endTime":642.251,"body":"All you have to do is hope that your"},{"startTime":637.169,"endTime":642.251,"body":"environment doesn't make things"},{"startTime":642.251,"endTime":647.734,"body":"necessarily harder than they need to be,"},{"startTime":642.251,"endTime":647.734,"body":"but I think it just goes to show it's so"},{"startTime":647.734,"endTime":651.716,"body":"difficult for so many people because so"},{"startTime":647.734,"endTime":651.716,"body":"many people are kind of like misled or"},{"startTime":651.716,"endTime":655.978,"body":"have poor environments or mindsets around"},{"startTime":651.716,"endTime":655.978,"body":"it, but it doesn't have to be that way."},{"startTime":656.838,"endTime":662.339,"body":"Yeah, I think the frame of mind piece is"},{"startTime":656.838,"endTime":662.339,"body":"huge because like I try to look at the"},{"startTime":662.339,"endTime":667.681,"body":"beginning of dieting as something that I'm"},{"startTime":662.339,"endTime":667.681,"body":"actually looking forward to because you've"},{"startTime":667.681,"endTime":673.882,"body":"likely been in a surplus or you've been"},{"startTime":667.681,"endTime":673.882,"body":"feeding yourself sufficiently for so long"},{"startTime":673.882,"endTime":678.283,"body":"that there's actually something kind of"},{"startTime":673.882,"endTime":678.283,"body":"endearing about the early stages of that"},{"startTime":678.283,"endTime":679.604,"body":"more empty feeling."},{"startTime":679.604,"endTime":686.11,"body":"And you do see a lot of the biometrics,"},{"startTime":679.604,"endTime":686.11,"body":"the feedback that you're"},{"startTime":686.11,"endTime":689.751,"body":"that you're getting from your body, you"},{"startTime":686.11,"endTime":689.751,"body":"see a lot of that improve in the beginning"},{"startTime":689.751,"endTime":695.333,"body":"of dieting as you're going from like an"},{"startTime":689.751,"endTime":695.333,"body":"extenuated off season where maybe you're"},{"startTime":695.333,"endTime":699.895,"body":"pushing food too much, you're getting a"},{"startTime":695.333,"endTime":699.895,"body":"little sluggish, lethargic, all that"},{"startTime":699.895,"endTime":702.516,"body":"stuff, clothes aren't fitting the way that"},{"startTime":699.895,"endTime":702.516,"body":"you want them to."},{"startTime":702.516,"endTime":705.078,"body":"And then you kind of dive into that diet"},{"startTime":702.516,"endTime":705.078,"body":"to begin with."},{"startTime":705.078,"endTime":708.079,"body":"And it's almost like this honeymoon phase"},{"startTime":705.078,"endTime":708.079,"body":"in the beginning where it's this beautiful"},{"startTime":708.079,"endTime":710.34,"body":"experience and everything feels better."},{"startTime":710.34,"endTime":713.801,"body":"You feel lighter, your mental clarity"},{"startTime":710.34,"endTime":713.801,"body":"increases."},{"startTime":714.63,"endTime":716.79,"body":"I'm a huge fan of those first few weeks."},{"startTime":716.79,"endTime":721.951,"body":"And yes, eventually it does get hard, but"},{"startTime":716.79,"endTime":721.951,"body":"going into it already thinking about how"},{"startTime":721.951,"endTime":725.132,"body":"awful it's gonna be is really setting"},{"startTime":721.951,"endTime":725.132,"body":"yourself up for failure."},{"startTime":725.132,"endTime":728.513,"body":"So I love how you frame that where it's"},{"startTime":725.132,"endTime":728.513,"body":"like, hey, I chose to do this."},{"startTime":728.513,"endTime":729.994,"body":"Like I want to be here."},{"startTime":729.994,"endTime":733.655,"body":"And then also look at it at the light at"},{"startTime":729.994,"endTime":733.655,"body":"the end of the tunnel is it's like, hey, I"},{"startTime":733.655,"endTime":740.376,"body":"go through this diet and then I get the"},{"startTime":733.655,"endTime":740.376,"body":"beauty, the benefit of building back up my"},{"startTime":740.376,"endTime":741.317,"body":"food intake."},{"startTime":741.317,"endTime":744.637,"body":"And so it's, I kind of analogize it to"},{"startTime":745.978,"endTime":750.981,"body":"If you just had sunny days, 365 days a"},{"startTime":745.978,"endTime":750.981,"body":"year that were 65 or 70 and sunny every"},{"startTime":750.981,"endTime":754.843,"body":"day, you begin to not appreciate those"},{"startTime":750.981,"endTime":754.843,"body":"sunny days."},{"startTime":754.924,"endTime":758.306,"body":"But when you have some cloudy days or some"},{"startTime":754.924,"endTime":758.306,"body":"rainy days or some snow or whatever it is,"},{"startTime":758.306,"endTime":762.088,"body":"then when that beautiful sunny day comes"},{"startTime":758.306,"endTime":762.088,"body":"around, you're like, ah, that is amazing."},{"startTime":762.088,"endTime":764.649,"body":"So yeah, I totally agree with you."},{"startTime":764.979,"endTime":765.959,"body":"spot on."},{"startTime":766.46,"endTime":773.827,"body":"And obviously I shared that Instagram reel"},{"startTime":766.46,"endTime":773.827,"body":"of me learning to do some posing and some"},{"startTime":773.827,"endTime":775.088,"body":"potentials there."},{"startTime":775.108,"endTime":778.612,"body":"And I've gotten some questions around"},{"startTime":775.108,"endTime":778.612,"body":"like, well, when is the diet going to end?"},{"startTime":778.612,"endTime":779.753,"body":"How many weeks are you doing?"},{"startTime":779.753,"endTime":781.114,"body":"What's the goal weight?"},{"startTime":781.114,"endTime":785.398,"body":"And I really, I don't have one, but"},{"startTime":781.114,"endTime":785.398,"body":"something that I set out with, and I"},{"startTime":785.398,"endTime":789.662,"body":"believe I may have touched on this in the"},{"startTime":785.398,"endTime":789.662,"body":"podcast, like number, number of weeks"},{"startTime":789.662,"endTime":790.382,"body":"back."},{"startTime":792.367,"endTime":798.333,"body":"This one's, it's a little bit potentially"},{"startTime":792.367,"endTime":798.333,"body":"depressing, but this may be like my last"},{"startTime":798.333,"endTime":800.195,"body":"rodeo, you know?"},{"startTime":800.195,"endTime":805.501,"body":"And I think if I were to ask you, Brian,"},{"startTime":800.195,"endTime":805.501,"body":"right, in all honesty, do you think that"},{"startTime":805.501,"endTime":810.327,"body":"your like best, most muscular, leanest"},{"startTime":805.501,"endTime":810.327,"body":"physique is still in front of you?"},{"startTime":810.327,"endTime":813.89,"body":"Or do you think that day has actually"},{"startTime":810.327,"endTime":813.89,"body":"passed already?"},{"startTime":816.246,"endTime":817.646,"body":"It's a good question."},{"startTime":817.846,"endTime":825.03,"body":"If I continue prioritizing cardio and"},{"startTime":817.846,"endTime":825.03,"body":"quote health in the longterm, which I"},{"startTime":825.03,"endTime":829.293,"body":"don't see changing, then I think it's"},{"startTime":825.03,"endTime":829.293,"body":"probably likely that my best physique is"},{"startTime":829.293,"endTime":836.977,"body":"in the past because I just think there's"},{"startTime":829.293,"endTime":836.977,"body":"probably too much cortisol and body comp"},{"startTime":837.517,"endTime":844.601,"body":"negative effect from doing all this cardio"},{"startTime":837.517,"endTime":844.601,"body":"as you get leaner and leaner and leaner."},{"startTime":844.681,"endTime":845.661,"body":"However,"},{"startTime":846.974,"endTime":851.915,"body":"I'm not completely, I would say there's"},{"startTime":846.974,"endTime":851.915,"body":"like a five to 10% chance that I'm still"},{"startTime":851.915,"endTime":859.077,"body":"romanticizing this idea of really going"},{"startTime":851.915,"endTime":859.077,"body":"all in on hypertrophy and possibly"},{"startTime":859.077,"endTime":862.198,"body":"stepping on stage again and really like"},{"startTime":859.077,"endTime":862.198,"body":"five to 10%."},{"startTime":862.198,"endTime":866.239,"body":"Like it's a small point at this point, but"},{"startTime":862.198,"endTime":866.239,"body":"I do think there might come a point where"},{"startTime":866.239,"endTime":870.46,"body":"three, four years from now I'm like, ooh,"},{"startTime":866.239,"endTime":870.46,"body":"this cardio adventure is fun and all, but"},{"startTime":870.46,"endTime":874.461,"body":"like, hey, you know, my passion has been"},{"startTime":870.46,"endTime":874.461,"body":"hypertrophy training for two and a half"},{"startTime":874.461,"endTime":876.381,"body":"decades, three decades at that point."},{"startTime":876.778,"endTime":880.26,"body":"do I want to try to achieve my best?"},{"startTime":880.26,"endTime":886.225,"body":"And being very inspired honestly by Jeff"},{"startTime":880.26,"endTime":886.225,"body":"Alberts because Jeff, the 3DMJ godfather"},{"startTime":886.225,"endTime":892.029,"body":"on Instagram, he just competed at 53 years"},{"startTime":886.225,"endTime":892.029,"body":"old, not only won a couple shows, but made"},{"startTime":892.029,"endTime":898.394,"body":"it to WNBF Worlds, placed fifth at Worlds"},{"startTime":892.029,"endTime":898.394,"body":"in the open division at 53 years old."},{"startTime":898.394,"endTime":902.846,"body":"And whether that's his best physique ever,"},{"startTime":898.394,"endTime":902.846,"body":"or just, you know."},{"startTime":902.846,"endTime":907.187,"body":"close to or equal to his best physique"},{"startTime":902.846,"endTime":907.187,"body":"ever, whatever it is, it's extremely"},{"startTime":907.187,"endTime":907.687,"body":"impressive."},{"startTime":907.687,"endTime":913.268,"body":"And he's done it on a low volume of"},{"startTime":907.687,"endTime":913.268,"body":"training with mostly just steps and diet"},{"startTime":913.268,"endTime":914.629,"body":"manipulation."},{"startTime":914.849,"endTime":916.95,"body":"And granted, this guy's a legend."},{"startTime":916.95,"endTime":921.711,"body":"Like he's done 14 seasons of competing and"},{"startTime":916.95,"endTime":921.711,"body":"like, fuck, I don't know, 80 shows at this"},{"startTime":921.711,"endTime":922.931,"body":"point, whatever it is."},{"startTime":923.251,"endTime":929.053,"body":"And I know I'm round about not answering"},{"startTime":923.251,"endTime":929.053,"body":"your question, but yeah, very unlikely"},{"startTime":929.053,"endTime":930.89,"body":"that my best physique is ahead of me."},{"startTime":930.89,"endTime":935.237,"body":"But I think that that's mostly a result of"},{"startTime":930.89,"endTime":935.237,"body":"me and my lifestyle and what I've chosen"},{"startTime":935.237,"endTime":936.599,"body":"to prioritize."},{"startTime":936.599,"endTime":941.487,"body":"And there is a small possibility that I"},{"startTime":936.599,"endTime":941.487,"body":"think I could exceed my best physique ever"},{"startTime":941.487,"endTime":945.893,"body":"if I really line up all my ducks in a row"},{"startTime":941.487,"endTime":945.893,"body":"and prioritize it once again."},{"startTime":946.767,"endTime":950.23,"body":"Yeah, so really, really good answer and"},{"startTime":946.767,"endTime":950.23,"body":"sorry to kind of put you on the spot"},{"startTime":950.23,"endTime":950.91,"body":"there."},{"startTime":951.511,"endTime":956.175,"body":"I have been, I could say struggling with"},{"startTime":951.511,"endTime":956.175,"body":"that."},{"startTime":956.175,"endTime":960.518,"body":"And as we age, you get this cumulation of"},{"startTime":956.175,"endTime":960.518,"body":"all your life's decisions that kind of"},{"startTime":960.518,"endTime":961.779,"body":"brings you to this point."},{"startTime":961.779,"endTime":964.721,"body":"And some of the things are like, I'm"},{"startTime":961.779,"endTime":964.721,"body":"turning 36 soon."},{"startTime":965.422,"endTime":971.086,"body":"I have a lot of entrepreneurial pursuits"},{"startTime":965.422,"endTime":971.086,"body":"going on in this next 18-month period."},{"startTime":971.339,"endTime":973.981,"body":"I need to start a family in like two years"},{"startTime":971.339,"endTime":973.981,"body":"sort of thing."},{"startTime":973.981,"endTime":976.823,"body":"Like I'm, and I'm realizing like this"},{"startTime":973.981,"endTime":976.823,"body":"might be it."},{"startTime":976.823,"endTime":981.887,"body":"Like I might be in my final rodeo where"},{"startTime":976.823,"endTime":981.887,"body":"this, I don't, I have the time and things"},{"startTime":981.887,"endTime":983.689,"body":"to dedicate to it."},{"startTime":983.689,"endTime":986.311,"body":"So that is the kind of pie in the sky."},{"startTime":986.311,"endTime":990.534,"body":"That's really anchoring me to like all"},{"startTime":986.311,"endTime":990.534,"body":"this."},{"startTime":990.775,"endTime":992.236,"body":"I mean, I can't call it suffering, right?"},{"startTime":992.236,"endTime":996.099,"body":"All this, what I'm doing, like it's, it's"},{"startTime":992.236,"endTime":996.099,"body":"worth it because this might be like a"},{"startTime":996.099,"endTime":999.922,"body":"culmination of the 20 years of Aaron in"},{"startTime":996.099,"endTime":999.922,"body":"the gym."},{"startTime":1000.059,"endTime":1000.839,"body":"these sorts of things."},{"startTime":1000.839,"endTime":1002.979,"body":"I may be in that time right now."},{"startTime":1003.159,"endTime":1004.26,"body":"Let's try and enjoy it."},{"startTime":1004.26,"endTime":1005.52,"body":"We're going to take the photos."},{"startTime":1005.52,"endTime":1010.961,"body":"We're going to take photo shoots because"},{"startTime":1005.52,"endTime":1010.961,"body":"this may be effectively a part of whatever"},{"startTime":1010.961,"endTime":1016.503,"body":"legacy I end up do have for myself or"},{"startTime":1010.961,"endTime":1016.503,"body":"potentially to show my kids when maybe"},{"startTime":1016.503,"endTime":1021.564,"body":"they're getting into lifting and fuck, I'm"},{"startTime":1016.503,"endTime":1021.564,"body":"probably like 60 at this point."},{"startTime":1021.564,"endTime":1022.465,"body":"You know what I mean?"},{"startTime":1022.465,"endTime":1025.245,"body":"So like this may be it and I'm in the"},{"startTime":1022.465,"endTime":1025.245,"body":"thick of it."},{"startTime":1025.245,"endTime":1029.966,"body":"So that one I have been kind of struggling"},{"startTime":1025.245,"endTime":1029.966,"body":"with a little bit, but..."},{"startTime":1029.975,"endTime":1034.65,"body":"has been really anchoring me for the diet"},{"startTime":1029.975,"endTime":1034.65,"body":"and training sort of thing."},{"startTime":1034.65,"endTime":1037.9360000000001,"body":"Yeah, so a couple of questions here just"},{"startTime":1034.65,"endTime":1037.9360000000001,"body":"before I let you go since I know the"},{"startTime":1037.9360000000001,"endTime":1039.518,"body":"people are going to want to know."},{"startTime":1041.422,"endTime":1044.989,"body":"Are you intending on getting any sort of"},{"startTime":1041.422,"endTime":1044.989,"body":"DEXA or body comp analysis at the end of"},{"startTime":1044.989,"endTime":1045.8490000000002,"body":"the diet?"},{"startTime":1046.4389999999999,"endTime":1047.96,"body":"There's just nothing here."},{"startTime":1048.001,"endTime":1052.807,"body":"The best thing I can get is like a, what"},{"startTime":1048.001,"endTime":1052.807,"body":"the hell is it called?"},{"startTime":1052.807,"endTime":1055.409,"body":"A BIA."},{"startTime":1055.69,"endTime":1057.913,"body":"Yeah, and they're just not good."},{"startTime":1058.074,"endTime":1060.677,"body":"And I don't think it's helpful."},{"startTime":1060.677,"endTime":1062.278,"body":"So I won't know."},{"startTime":1062.684,"endTime":1066.128,"body":"Where would you estimate your body fat is"},{"startTime":1062.684,"endTime":1066.128,"body":"right now?"},{"startTime":1066.128,"endTime":1070.454,"body":"And then in the same question, I'm sure"},{"startTime":1066.128,"endTime":1070.454,"body":"you've talked to Jackson about this, how"},{"startTime":1070.454,"endTime":1075.42,"body":"much further do you think that you guys"},{"startTime":1070.454,"endTime":1075.42,"body":"would have to go to get to a point where"},{"startTime":1075.42,"endTime":1076.901,"body":"you could step on stage?"},{"startTime":1081.076,"endTime":1084.658,"body":"I say I'm sub 10 right now, like high"},{"startTime":1081.076,"endTime":1084.658,"body":"nines."},{"startTime":1084.658,"endTime":1088.6,"body":"I'm very, very flat in those sorts of"},{"startTime":1084.658,"endTime":1088.6,"body":"things."},{"startTime":1090.322,"endTime":1093.985,"body":"You can just tell when you have a good"},{"startTime":1090.322,"endTime":1093.985,"body":"pump and your veins come out, it's just"},{"startTime":1093.985,"endTime":1095.185,"body":"not happening."},{"startTime":1095.185,"endTime":1096.346,"body":"Very flat."},{"startTime":1096.766,"endTime":1102.811,"body":"What we've decided is we're gonna run,"},{"startTime":1096.766,"endTime":1102.811,"body":"push three more hard weeks and then kind"},{"startTime":1102.811,"endTime":1105.212,"body":"of see."},{"startTime":1106.013,"endTime":1108.214,"body":"If I wanted to step on stage,"},{"startTime":1108.599,"endTime":1113.303,"body":"It would be, I mean, I could peak"},{"startTime":1108.599,"endTime":1113.303,"body":"effectively at the end of that."},{"startTime":1113.303,"endTime":1118.547,"body":"And that would be good enough to step on"},{"startTime":1113.303,"endTime":1118.547,"body":"stage, but it would be more so like, you"},{"startTime":1118.547,"endTime":1123.951,"body":"know, where is a show and you know, what,"},{"startTime":1118.547,"endTime":1123.951,"body":"what division and, and it's that I'm still"},{"startTime":1123.951,"endTime":1126.813,"body":"way too kind of green to any of that."},{"startTime":1126.934,"endTime":1131.858,"body":"Um, I'd get my ass kicked and I'm, this is"},{"startTime":1126.934,"endTime":1131.858,"body":"a, this is a conversation."},{"startTime":1131.858,"endTime":1134.64,"body":"This is something I'm saying that I say in"},{"startTime":1131.858,"endTime":1134.64,"body":"business is like, I don't play a game that"},{"startTime":1134.64,"endTime":1135.761,"body":"I can't win."},{"startTime":1136.022,"endTime":1137.482,"body":"I'm, I don't have."},{"startTime":1137.811,"endTime":1140.775,"body":"much interest in like stepping on stage"},{"startTime":1137.811,"endTime":1140.775,"body":"like just to do it."},{"startTime":1140.775,"endTime":1145.442,"body":"If I am going to do it, I want to be"},{"startTime":1140.775,"endTime":1145.442,"body":"competitive in it and I know I can't be"},{"startTime":1145.442,"endTime":1149.011,"body":"that in like three weeks so I don't have"},{"startTime":1145.442,"endTime":1149.011,"body":"any interest sort of thing."},{"startTime":1149.011,"endTime":1152.252,"body":"think that it's a timing piece too,"},{"startTime":1149.011,"endTime":1152.252,"body":"because the season just wrapped up, they"},{"startTime":1152.252,"endTime":1153.653,"body":"had WMBF Worlds."},{"startTime":1153.653,"endTime":1157.355,"body":"So I don't even think there's a series of"},{"startTime":1153.653,"endTime":1157.355,"body":"shows starting again until, you know, mid"},{"startTime":1157.355,"endTime":1162.078,"body":"spring 2024, like maybe April-ish, and"},{"startTime":1157.355,"endTime":1162.078,"body":"you're not gonna sit there and die it for"},{"startTime":1162.078,"endTime":1163.519,"body":"another four and a half months."},{"startTime":1163.519,"endTime":1166.26,"body":"So, yeah, that's interesting."},{"startTime":1166.26,"endTime":1172.304,"body":"So, but you did allude to getting on stage"},{"startTime":1166.26,"endTime":1172.304,"body":"potentially in that post where you were"},{"startTime":1172.304,"endTime":1173.304,"body":"working on your posing."},{"startTime":1173.304,"endTime":1175.585,"body":"So at least it is something in the back of"},{"startTime":1173.304,"endTime":1175.585,"body":"your mind."},{"startTime":1175.759,"endTime":1177.241,"body":"It's in the back of my mind."},{"startTime":1177.864,"endTime":1183.056,"body":"I've committed to learning for if and when"},{"startTime":1177.864,"endTime":1183.056,"body":"that time comes, I will be somewhat"},{"startTime":1183.056,"endTime":1185.83,"body":"prepared in not starting from ground zero."},{"startTime":1185.83,"endTime":1186.531,"body":"Yeah."},{"startTime":1186.531,"endTime":1188.415,"body":"Are you thinking bodybuilding or classic?"},{"startTime":1188.415,"endTime":1190.157,"body":"Should that opportunity come?"},{"startTime":1190.671,"endTime":1194.333,"body":"I have to compete in men's physique"},{"startTime":1190.671,"endTime":1194.333,"body":"realistically."},{"startTime":1194.333,"endTime":1196.334,"body":"Yeah, I just don't."},{"startTime":1197.535,"endTime":1201.418,"body":"Yeah, I don't have the physique to be"},{"startTime":1197.535,"endTime":1201.418,"body":"competitive in anything else."},{"startTime":1201.418,"endTime":1201.598,"body":"Right."},{"startTime":1201.598,"endTime":1202.395,"body":"And I don't want to be."},{"startTime":1202.395,"endTime":1206.061,"body":"have a really competitive physique for"},{"startTime":1202.395,"endTime":1206.061,"body":"men's physique though."},{"startTime":1206.061,"endTime":1209.728,"body":"The way that you have the small waist and"},{"startTime":1206.061,"endTime":1209.728,"body":"the broad shoulders and the really jacked"},{"startTime":1209.728,"endTime":1210.509,"body":"arms and shit."},{"startTime":1210.509,"endTime":1213.273,"body":"Like, I mean, you would rock that look."},{"startTime":1213.768,"endTime":1218.271,"body":"And like this has been one from like"},{"startTime":1213.768,"endTime":1218.271,"body":"meeting Branden Kempter has been"},{"startTime":1218.271,"endTime":1223.575,"body":"absolutely amazing just because it's given"},{"startTime":1218.271,"endTime":1223.575,"body":"me such an another insight into just"},{"startTime":1223.575,"endTime":1224.636,"body":"natural bodybuilding."},{"startTime":1224.636,"endTime":1228.358,"body":"And man, I wish I could have prepared for"},{"startTime":1224.636,"endTime":1228.358,"body":"this, but if anyone's interested in this,"},{"startTime":1228.358,"endTime":1232.241,"body":"like message me, Brandon has a business"},{"startTime":1228.358,"endTime":1232.241,"body":"partner."},{"startTime":1232.741,"endTime":1233.362,"body":"I apologize."},{"startTime":1233.362,"endTime":1237.405,"body":"I cannot remember his name, but one of his"},{"startTime":1233.362,"endTime":1237.405,"body":"Instagram posts pop up and Brandon shared"},{"startTime":1237.405,"endTime":1240.239,"body":"it and it was him in his 2021 prep, right?"},{"startTime":1240.239,"endTime":1242.62,"body":"peeled, dude is peeled, right?"},{"startTime":1242.62,"endTime":1248.022,"body":"Striations in the chest, striations in the"},{"startTime":1242.62,"endTime":1248.022,"body":"delt, way leaner than I am right now."},{"startTime":1248.082,"endTime":1251.783,"body":"And in the post, it's like 17 weeks out."},{"startTime":1252.784,"endTime":1254.705,"body":"17, right?"},{"startTime":1254.705,"endTime":1258.726,"body":"That's four months still, and he's already"},{"startTime":1254.705,"endTime":1258.726,"body":"leaner than I am."},{"startTime":1258.726,"endTime":1262.708,"body":"And Brandon was like, that's just what it"},{"startTime":1258.726,"endTime":1262.708,"body":"takes, you know, and I was like, you're"},{"startTime":1262.708,"endTime":1263.468,"body":"right."},{"startTime":1263.548,"endTime":1266.849,"body":"And that's not for me."},{"startTime":1267.71,"endTime":1269.27,"body":"It's a whole new level."},{"startTime":1269.54,"endTime":1274.943,"body":"like when I did Men's Physique, and this"},{"startTime":1269.54,"endTime":1274.943,"body":"was granted 2015, but I did an NPC show,"},{"startTime":1274.943,"endTime":1278.565,"body":"meaning that some of the people were"},{"startTime":1274.943,"endTime":1278.565,"body":"probably enhanced around me."},{"startTime":1278.605,"endTime":1282.267,"body":"And the feedback that I got from all the"},{"startTime":1278.605,"endTime":1282.267,"body":"judges was that I was too big."},{"startTime":1282.567,"endTime":1287.689,"body":"And so I was 5'10 and 180 or 179 at that"},{"startTime":1282.567,"endTime":1287.689,"body":"point."},{"startTime":1287.926,"endTime":1290.867,"body":"and most of the guys around me were in the"},{"startTime":1287.926,"endTime":1290.867,"body":"150s, low 160s."},{"startTime":1291.327,"endTime":1293.929,"body":"So I was like 20 pounds bigger than most"},{"startTime":1291.327,"endTime":1293.929,"body":"of those guys."},{"startTime":1293.929,"endTime":1296.57,"body":"If you did men's physique, man, you would"},{"startTime":1293.929,"endTime":1296.57,"body":"be in the high 180s."},{"startTime":1297.191,"endTime":1299.872,"body":"Like you would be even larger than I am."},{"startTime":1299.872,"endTime":1300.813,"body":"And you'd be doing it natural."},{"startTime":1300.813,"endTime":1302.734,"body":"You'd probably be doing it at a natural"},{"startTime":1300.813,"endTime":1302.734,"body":"show."},{"startTime":1302.734,"endTime":1307.677,"body":"So you might just stand out and look like"},{"startTime":1302.734,"endTime":1307.677,"body":"this gigantic thing next to all these"},{"startTime":1307.677,"endTime":1309.737,"body":"other guys doing men's physique, you know?"},{"startTime":1309.967,"endTime":1313.988,"body":"Yeah, I haven't seen much of the men's"},{"startTime":1309.967,"endTime":1313.988,"body":"physique in the natural world."},{"startTime":1313.988,"endTime":1320.47,"body":"I typically only ever see the bodybuilding"},{"startTime":1313.988,"endTime":1320.47,"body":"stuff from there."},{"startTime":1320.47,"endTime":1322.31,"body":"Yeah, big one, a little aside there."},{"startTime":1322.31,"endTime":1324.211,"body":"Last thing this one will make quick."},{"startTime":1324.331,"endTime":1326.631,"body":"So this one is kind of puzzling for me."},{"startTime":1326.631,"endTime":1333.514,"body":"I have been getting insane pumps and"},{"startTime":1326.631,"endTime":1333.514,"body":"stimulus in my Rec Femme from my Pendulum"},{"startTime":1333.514,"endTime":1335.494,"body":"Squat sets."},{"startTime":1335.494,"endTime":1337.114,"body":"Do you have any thoughts there, Brian?"},{"startTime":1337.486,"endTime":1342.208,"body":"Yeah, from what I understand about the"},{"startTime":1337.486,"endTime":1342.208,"body":"pendulum is that the way that it kind of"},{"startTime":1342.608,"endTime":1346.831,"body":"runs on that arc is that you're actually"},{"startTime":1342.608,"endTime":1346.831,"body":"getting quite a bit of knee extension"},{"startTime":1346.831,"endTime":1347.831,"body":"going on."},{"startTime":1348.051,"endTime":1353.875,"body":"And so it's a bit of a hybrid between like"},{"startTime":1348.051,"endTime":1353.875,"body":"a standard squat, which would prioritize"},{"startTime":1353.875,"endTime":1358.357,"body":"the other three quad muscles, and a leg"},{"startTime":1353.875,"endTime":1358.357,"body":"extension, which hits all the quad"},{"startTime":1358.357,"endTime":1360.718,"body":"muscles, but also prioritizes the rec fem."},{"startTime":1360.718,"endTime":1364.18,"body":"So I do think through the pendulum,"},{"startTime":1360.718,"endTime":1364.18,"body":"especially when you're doing it with your"},{"startTime":1364.18,"endTime":1365.381,"body":"knees forward"},{"startTime":1366.666,"endTime":1369.453,"body":"So you're not going like a little wider"},{"startTime":1366.666,"endTime":1369.453,"body":"with toes pointed out where you would get"},{"startTime":1369.453,"endTime":1371.097,"body":"more of an adductor stimulus."},{"startTime":1371.097,"endTime":1375.007,"body":"I do think you're getting quite a bit of"},{"startTime":1371.097,"endTime":1375.007,"body":"actual knee extension when you push out of"},{"startTime":1375.007,"endTime":1376.509,"body":"the bottom of that pendulum."},{"startTime":1377.027,"endTime":1379.609,"body":"That is such a simple explanation."},{"startTime":1379.609,"endTime":1382.131,"body":"And I was like, it's a perfect"},{"startTime":1379.609,"endTime":1382.131,"body":"explanation, thank you."},{"startTime":1382.131,"endTime":1386.454,"body":"But yeah, I would come off and then like,"},{"startTime":1382.131,"endTime":1386.454,"body":"you know, it's like you finished a set and"},{"startTime":1386.454,"endTime":1389.777,"body":"then it takes a little bit for like the"},{"startTime":1386.454,"endTime":1389.777,"body":"blood to really set in and that sort of"},{"startTime":1389.777,"endTime":1390.077,"body":"thing."},{"startTime":1390.077,"endTime":1392.979,"body":"And they would be on fire and like killing"},{"startTime":1390.077,"endTime":1392.979,"body":"me."},{"startTime":1392.979,"endTime":1394.261,"body":"And I'd be like, dude, what is this?"},{"startTime":1394.261,"endTime":1398.724,"body":"I've never had my rec fems feel like this"},{"startTime":1394.261,"endTime":1398.724,"body":"from any kind of squat pattern."},{"startTime":1398.764,"endTime":1402.007,"body":"But like you said, you're actually getting"},{"startTime":1398.764,"endTime":1402.007,"body":"like a good amount of knee extension"},{"startTime":1402.007,"endTime":1404.529,"body":"because of the arcing motion, which makes"},{"startTime":1402.007,"endTime":1404.529,"body":"perfect sense."},{"startTime":1404.529,"endTime":1406.57,"body":"Okay, thank you."},{"startTime":1406.939,"endTime":1407.86,"body":"All right."},{"startTime":1407.962,"endTime":1409.54,"body":"Should we jump into some delts?"},{"startTime":1409.54,"endTime":1410.49,"body":"We should."},{"startTime":1411.318,"endTime":1417.462,"body":"All right, well, like we did in the back"},{"startTime":1411.318,"endTime":1417.462,"body":"episode, we're gonna take it from three"},{"startTime":1417.462,"endTime":1421.565,"body":"angles and we're gonna talk most of the"},{"startTime":1417.462,"endTime":1421.565,"body":"time about how we would train delts in a"},{"startTime":1421.565,"endTime":1422.905,"body":"commercial gym."},{"startTime":1423.266,"endTime":1428.049,"body":"And then we're also gonna spend time in a"},{"startTime":1423.266,"endTime":1428.049,"body":"home gym and in a dumbbell and bands only"},{"startTime":1428.049,"endTime":1429.07,"body":"program."},{"startTime":1430.131,"endTime":1435.194,"body":"I will say that it's likely that for the"},{"startTime":1430.131,"endTime":1435.194,"body":"delts specifically, we're gonna see a lot"},{"startTime":1435.194,"endTime":1440.317,"body":"of crossover between home gym and the"},{"startTime":1435.194,"endTime":1440.317,"body":"dumbbell bands program, just because"},{"startTime":1440.426,"endTime":1445.888,"body":"delts and specifically the lateral delts,"},{"startTime":1440.426,"endTime":1445.888,"body":"the side delts, they respond to abduction,"},{"startTime":1445.888,"endTime":1448.789,"body":"meaning the arms moving away from the"},{"startTime":1445.888,"endTime":1448.789,"body":"body."},{"startTime":1448.99,"endTime":1453.972,"body":"And it's quite difficult to move the arms"},{"startTime":1448.99,"endTime":1453.972,"body":"away from the body without some dumbbells."},{"startTime":1453.972,"endTime":1457.393,"body":"There are definitely some barbell"},{"startTime":1453.972,"endTime":1457.393,"body":"movements we can do, such as different"},{"startTime":1457.393,"endTime":1459.974,"body":"upright rowing variations and things like"},{"startTime":1457.393,"endTime":1459.974,"body":"that."},{"startTime":1460.155,"endTime":1464.157,"body":"But for the most part, we are probably"},{"startTime":1460.155,"endTime":1464.157,"body":"going to see pretty solid similarities"},{"startTime":1464.157,"endTime":1466.394,"body":"between those two home gym programs."},{"startTime":1466.394,"endTime":1469.876,"body":"And then we'll obviously have a lot more"},{"startTime":1466.394,"endTime":1469.876,"body":"creativity that we can discuss here with"},{"startTime":1469.876,"endTime":1473.279,"body":"the delts in the commercial gym program."},{"startTime":1473.279,"endTime":1478.043,"body":"The other thing I'll add is we did cover"},{"startTime":1473.279,"endTime":1478.043,"body":"the rear delts in quite a bit of depth"},{"startTime":1478.043,"endTime":1480.505,"body":"last week in the back and lats training."},{"startTime":1480.545,"endTime":1487.811,"body":"And so yes, the rear delts are a piece of"},{"startTime":1480.545,"endTime":1487.811,"body":"the three headed delt monster with front,"},{"startTime":1487.811,"endTime":1489.572,"body":"side and rear delts."},{"startTime":1489.572,"endTime":1492.875,"body":"But I don't think we need to belabor the"},{"startTime":1489.572,"endTime":1492.875,"body":"rear delt point."},{"startTime":1492.875,"endTime":1496.117,"body":"We can probably gloss over it a little bit"},{"startTime":1492.875,"endTime":1496.117,"body":"because it..."},{"startTime":1496.346,"endTime":1501.348,"body":"I think in almost all programming, the"},{"startTime":1496.346,"endTime":1501.348,"body":"rear delts are a part of the back"},{"startTime":1501.348,"endTime":1502.048,"body":"training."},{"startTime":1502.048,"endTime":1507.191,"body":"You generally are not going to include"},{"startTime":1502.048,"endTime":1507.191,"body":"rear delt training on your delt day, so to"},{"startTime":1507.191,"endTime":1509.892,"body":"speak, unless you're really trying to"},{"startTime":1507.191,"endTime":1509.892,"body":"bring up your rear delts."},{"startTime":1509.892,"endTime":1512.413,"body":"And then that's like a different"},{"startTime":1509.892,"endTime":1512.413,"body":"conversation we can kind of get into along"},{"startTime":1512.413,"endTime":1513.133,"body":"the way."},{"startTime":1514.031,"endTime":1516.652,"body":"Yeah, something, that's a really, really"},{"startTime":1514.031,"endTime":1516.652,"body":"good point."},{"startTime":1516.712,"endTime":1522.556,"body":"Something that helps me, or helped me kind"},{"startTime":1516.712,"endTime":1522.556,"body":"of categorize how I want to explain this"},{"startTime":1522.556,"endTime":1527.419,"body":"to people, and something that I find this,"},{"startTime":1522.556,"endTime":1527.419,"body":"having this conversation with clients is,"},{"startTime":1528.06,"endTime":1532.963,"body":"and 100% I was guilty of this, is people"},{"startTime":1528.06,"endTime":1532.963,"body":"learn movements, right?"},{"startTime":1532.963,"endTime":1540.228,"body":"You do this movement for shoulders, or you"},{"startTime":1532.963,"endTime":1540.228,"body":"do this movement for chest, and instead of"},{"startTime":1540.228,"endTime":1543.99,"body":"breaking things down, kind of like your"},{"startTime":1540.228,"endTime":1543.99,"body":"movement pattern."},{"startTime":1544.243,"endTime":1548.747,"body":"So, what I wrote down here that I think is"},{"startTime":1544.243,"endTime":1548.747,"body":"helpful for some of the listeners kicking"},{"startTime":1548.747,"endTime":1553.09,"body":"off is like when we have, we talk about"},{"startTime":1548.747,"endTime":1553.09,"body":"like the front delt or the anterior delt,"},{"startTime":1553.11,"endTime":1555.912,"body":"we are going to have some pressing"},{"startTime":1553.11,"endTime":1555.912,"body":"movements, right?"},{"startTime":1555.912,"endTime":1558.034,"body":"Which are going to target the anterior"},{"startTime":1555.912,"endTime":1558.034,"body":"delt."},{"startTime":1558.034,"endTime":1561.777,"body":"And then you can have raising movements,"},{"startTime":1558.034,"endTime":1561.777,"body":"which are still going to target the"},{"startTime":1561.777,"endTime":1566.241,"body":"anterior delt, but typically with a"},{"startTime":1561.777,"endTime":1566.241,"body":"straight, with a locked elbow, right?"},{"startTime":1566.241,"endTime":1570.845,"body":"So think about, you know, anterior delt"},{"startTime":1566.241,"endTime":1570.845,"body":"press or, you know, shoulder press,"},{"startTime":1570.845,"endTime":1573.586,"body":"neutral grip, shoulder press for lack of a"},{"startTime":1570.845,"endTime":1573.586,"body":"better..."},{"startTime":1573.623,"endTime":1577.185,"body":"a simpler explanation and then you can do"},{"startTime":1573.623,"endTime":1577.185,"body":"a dumbbell front raise, right?"},{"startTime":1577.865,"endTime":1581.908,"body":"We're also going to have in a lateral"},{"startTime":1577.865,"endTime":1581.908,"body":"raising like Brian alluded to like a"},{"startTime":1581.908,"endTime":1584.009,"body":"dumbbell lateral raise or something like"},{"startTime":1581.908,"endTime":1584.009,"body":"that."},{"startTime":1584.009,"endTime":1588.312,"body":"And then we don't really have like a"},{"startTime":1584.009,"endTime":1588.312,"body":"pressing for the, you know, lateral medial"},{"startTime":1588.312,"endTime":1591.834,"body":"delt, but you do have like an upright row,"},{"startTime":1588.312,"endTime":1591.834,"body":"which again is going to be like the bent"},{"startTime":1591.834,"endTime":1592.714,"body":"elbow."},{"startTime":1592.755,"endTime":1597.277,"body":"And then for the posterior delt, we do"},{"startTime":1592.755,"endTime":1597.277,"body":"have a posterior delt raise where that"},{"startTime":1597.277,"endTime":1599.347,"body":"elbow is going to be pretty much fixed."},{"startTime":1599.347,"endTime":1604.111,"body":"in your arcing emotion to get into the"},{"startTime":1599.347,"endTime":1604.111,"body":"posterior delt."},{"startTime":1604.111,"endTime":1607.093,"body":"And then we don't have obviously pressing"},{"startTime":1604.111,"endTime":1607.093,"body":"for the posterior delt but you will have"},{"startTime":1607.093,"endTime":1608.854,"body":"like a rowing there."},{"startTime":1608.854,"endTime":1614.679,"body":"So it's a very pretty straightforward way"},{"startTime":1608.854,"endTime":1614.679,"body":"to conceptualize breaking each of the"},{"startTime":1614.679,"endTime":1619.003,"body":"three heads of the delts into like a"},{"startTime":1614.679,"endTime":1619.003,"body":"raising or arcing pattern and then either"},{"startTime":1619.003,"endTime":1624.186,"body":"a pressing or effectively rowing pattern"},{"startTime":1619.003,"endTime":1624.186,"body":"with a break at the elbow."},{"startTime":1624.31,"endTime":1625.011,"body":"Yeah."},{"startTime":1625.231,"endTime":1626.892,"body":"No, that's a really good way of describing"},{"startTime":1625.231,"endTime":1626.892,"body":"it."},{"startTime":1626.892,"endTime":1635.936,"body":"Um, I think one thing we could say to just"},{"startTime":1626.892,"endTime":1635.936,"body":"clarify the pressing piece is that from"},{"startTime":1635.936,"endTime":1643.139,"body":"what I've seen on analysis of biomechanics"},{"startTime":1635.936,"endTime":1643.139,"body":"is that the bottom of a pressing motion,"},{"startTime":1643.139,"endTime":1648.214,"body":"especially if you go really deep, you get"},{"startTime":1643.139,"endTime":1648.214,"body":"a lot of medial sli-"},{"startTime":1648.214,"endTime":1651.476,"body":"I guess lateral delt would be the proper"},{"startTime":1648.214,"endTime":1651.476,"body":"way of saying that, in the bottom range of"},{"startTime":1651.476,"endTime":1652.056,"body":"that motion."},{"startTime":1652.056,"endTime":1656.459,"body":"So when you begin your press from the"},{"startTime":1652.056,"endTime":1656.459,"body":"bottom and your humerus, your tricep"},{"startTime":1656.459,"endTime":1661.383,"body":"essentially is angled down, as you"},{"startTime":1656.459,"endTime":1661.383,"body":"initiate that press, we're getting a lot"},{"startTime":1661.383,"endTime":1662.463,"body":"of lateral delt."},{"startTime":1662.463,"endTime":1667.827,"body":"And then it continues to be lateral delt"},{"startTime":1662.463,"endTime":1667.827,"body":"until the humerus, the tricep upper arm,"},{"startTime":1667.827,"endTime":1669.888,"body":"gets to about parallel to the ground."},{"startTime":1669.888,"endTime":1675.452,"body":"So if you wanted to do a more lengthened"},{"startTime":1669.888,"endTime":1675.452,"body":"approach for the medial delt that I think"},{"startTime":1675.452,"endTime":1677.566,"body":"really is under discussed across"},{"startTime":1677.566,"endTime":1680.748,"body":"you know, the industry in general that you"},{"startTime":1677.566,"endTime":1680.748,"body":"don't really hear about too much."},{"startTime":1680.808,"endTime":1686.913,"body":"You could do lengthened partials where"},{"startTime":1680.808,"endTime":1686.913,"body":"you're probably working the bottom 40% of"},{"startTime":1686.913,"endTime":1688.274,"body":"a pressing motion."},{"startTime":1688.274,"endTime":1692.858,"body":"And that would be a pretty solid stimulus"},{"startTime":1688.274,"endTime":1692.858,"body":"for the lateral delts in that manner."},{"startTime":1692.858,"endTime":1695.84,"body":"So that's something I actually haven't"},{"startTime":1692.858,"endTime":1695.84,"body":"really messed with."},{"startTime":1695.84,"endTime":1699.543,"body":"Like I've always used pressing for"},{"startTime":1695.84,"endTime":1699.543,"body":"anterior delts, like you said, but as you"},{"startTime":1699.543,"endTime":1703.005,"body":"were discussing it, it kind of popped into"},{"startTime":1699.543,"endTime":1703.005,"body":"my head and something that"},{"startTime":1703.782,"endTime":1706.427,"body":"shit I might introduce into my own"},{"startTime":1703.782,"endTime":1706.427,"body":"programming would be like some bottom"},{"startTime":1706.427,"endTime":1710.533,"body":"partials there in what would usually be"},{"startTime":1706.427,"endTime":1710.533,"body":"considered an interior del press."},{"startTime":1710.863,"endTime":1715.044,"body":"Yeah, that like a Smith Machine variation"},{"startTime":1710.863,"endTime":1715.044,"body":"or something like that would be wonderful"},{"startTime":1715.044,"endTime":1721.006,"body":"there where your leverage really drops off"},{"startTime":1715.044,"endTime":1721.006,"body":"to generate like quality force, you know,"},{"startTime":1721.006,"endTime":1724.548,"body":"once you kind of get above the head, where"},{"startTime":1721.006,"endTime":1724.548,"body":"in the bottom position, like you have a"},{"startTime":1724.548,"endTime":1725.548,"body":"lot of good strength there."},{"startTime":1725.548,"endTime":1729.77,"body":"So even like programming like partials"},{"startTime":1725.548,"endTime":1729.77,"body":"down there, you could load that quite well"},{"startTime":1729.77,"endTime":1730.73,"body":"and it's stable."},{"startTime":1730.73,"endTime":1732.07,"body":"Yeah, that'd be great."},{"startTime":1732.215,"endTime":1732.875,"body":"Yeah."},{"startTime":1733.155,"endTime":1736.557,"body":"And then also I think it kind of goes"},{"startTime":1733.155,"endTime":1736.557,"body":"without saying for a lot of our audience,"},{"startTime":1736.557,"endTime":1740.94,"body":"but I'll say it anyway, is that most delt"},{"startTime":1736.557,"endTime":1740.94,"body":"training is probably gonna be focused on"},{"startTime":1740.94,"endTime":1742.26,"body":"the lateral delts."},{"startTime":1742.54,"endTime":1745.542,"body":"Because we discussed the rear delt, like"},{"startTime":1742.54,"endTime":1745.542,"body":"the rear delt is a huge piece of it too,"},{"startTime":1745.542,"endTime":1751.805,"body":"but given that we are gonna mostly fixate"},{"startTime":1745.542,"endTime":1751.805,"body":"that onto back day, you don't see a lot of"},{"startTime":1751.805,"endTime":1755.427,"body":"people really spending a ton of time and"},{"startTime":1751.805,"endTime":1755.427,"body":"volume on their front delts."},{"startTime":1755.587,"endTime":1759.589,"body":"And the reason that is, is because the"},{"startTime":1755.587,"endTime":1759.589,"body":"front delts get hit so much."},{"startTime":1759.638,"endTime":1762.119,"body":"through all pressing."},{"startTime":1762.28,"endTime":1766.704,"body":"Like, yes, you can bias them a little bit"},{"startTime":1762.28,"endTime":1766.704,"body":"more through the quote, anterior delt"},{"startTime":1766.704,"endTime":1771.468,"body":"pressing, where you're at a 70 degree"},{"startTime":1766.704,"endTime":1771.468,"body":"incline or whatever it is, or up to"},{"startTime":1771.468,"endTime":1775.051,"body":"vertical and doing your pressing that way."},{"startTime":1775.111,"endTime":1779.355,"body":"But, you know, even on a flat dumbbell"},{"startTime":1775.111,"endTime":1779.355,"body":"bench press, a flat barbell bench press,"},{"startTime":1779.355,"endTime":1784.64,"body":"an inclined bench press, a decline bench"},{"startTime":1779.355,"endTime":1784.64,"body":"press, I mean, a dip, like the front delts"},{"startTime":1784.64,"endTime":1786.87,"body":"are hit really, really hard."},{"startTime":1786.87,"endTime":1790.25,"body":"by almost every pressing movement that we"},{"startTime":1786.87,"endTime":1790.25,"body":"do."},{"startTime":1791.03,"endTime":1797.802,"body":"And thus, you know, unless you're doing a"},{"startTime":1791.03,"endTime":1797.802,"body":"cycle where there's significantly less"},{"startTime":1797.802,"endTime":1802.58,"body":"chest pressing overall, maybe you're a"},{"startTime":1797.802,"endTime":1802.58,"body":"female athlete and you're not doing any"},{"startTime":1802.58,"endTime":1805.71,"body":"chest pressing, but you do care about your"},{"startTime":1802.58,"endTime":1805.71,"body":"front delts."},{"startTime":1805.71,"endTime":1809.87,"body":"Maybe you're a male who is doing chest"},{"startTime":1805.71,"endTime":1809.87,"body":"pressing, but your front delts are weak."},{"startTime":1809.87,"endTime":1814.038,"body":"There's certainly a number of situations"},{"startTime":1809.87,"endTime":1814.038,"body":"where..."},{"startTime":1814.038,"endTime":1815.838,"body":"you would do front delt training."},{"startTime":1815.838,"endTime":1819.41,"body":"But I think if I were to like be put on"},{"startTime":1815.838,"endTime":1819.41,"body":"the spot and ask like, hey, how many"},{"startTime":1819.41,"endTime":1822.638,"body":"people should really be prioritizing front"},{"startTime":1819.41,"endTime":1822.638,"body":"delt work?"},{"startTime":1822.638,"endTime":1825.318,"body":"I would say it's like 20% or something"},{"startTime":1822.638,"endTime":1825.318,"body":"like that."},{"startTime":1825.318,"endTime":1827.078,"body":"So it's not a high number."},{"startTime":1827.078,"endTime":1832.346,"body":"And thus the majority of the discussion"},{"startTime":1827.078,"endTime":1832.346,"body":"today, I think should probably be centered"},{"startTime":1832.346,"endTime":1835.338,"body":"around the various ways that we can attack"},{"startTime":1832.346,"endTime":1835.338,"body":"the side delt."},{"startTime":1835.911,"endTime":1838.993,"body":"That is very, very eloquently put and I do"},{"startTime":1835.911,"endTime":1838.993,"body":"agree."},{"startTime":1838.993,"endTime":1843.458,"body":"Even as someone though, I am that person"},{"startTime":1838.993,"endTime":1843.458,"body":"who my anterior delts just suck relative"},{"startTime":1843.458,"endTime":1844.638,"body":"to chest."},{"startTime":1844.918,"endTime":1846.478,"body":"Yeah, I mean, you are very chest dominant."},{"startTime":1846.478,"endTime":1848.838,"body":"You've always had a really good chest."},{"startTime":1848.838,"endTime":1849.798,"body":"Why do you think that is?"},{"startTime":1849.798,"endTime":1850.758,"body":"Do you think it's genetically?"},{"startTime":1850.758,"endTime":1853.868,"body":"Do you think you've done more flat"},{"startTime":1850.758,"endTime":1853.868,"body":"pressing than incline pressing?"},{"startTime":1854.163,"endTime":1859.586,"body":"I think it's only, and I'm almost kind of"},{"startTime":1854.163,"endTime":1859.586,"body":"ashamed to say this, but maybe in the last"},{"startTime":1859.586,"endTime":1864.869,"body":"two years have I really started thinking"},{"startTime":1859.586,"endTime":1864.869,"body":"about doing a movement and then I rack it"},{"startTime":1864.869,"endTime":1866.93,"body":"and then I'm like, okay, where do I feel"},{"startTime":1864.869,"endTime":1866.93,"body":"that?"},{"startTime":1866.93,"endTime":1867.671,"body":"You know?"},{"startTime":1867.671,"endTime":1871.813,"body":"Whereas so long, it was just, this is the"},{"startTime":1867.671,"endTime":1871.813,"body":"movement, I do it, and I move on."},{"startTime":1872.113,"endTime":1875.876,"body":"And even when I'm doing a lot of pressing,"},{"startTime":1872.113,"endTime":1875.876,"body":"I don't have an anterior delt stimulus"},{"startTime":1875.876,"endTime":1876.756,"body":"from it."},{"startTime":1876.756,"endTime":1880.298,"body":"It's chest, overwhelmingly chest."},{"startTime":1881.903,"endTime":1887.373,"body":"So I think it's just maybe it's a little"},{"startTime":1881.903,"endTime":1887.373,"body":"bit of like, you know, a mental or"},{"startTime":1887.373,"endTime":1892.15,"body":"biomechanics a little bit or how I press,"},{"startTime":1887.373,"endTime":1892.15,"body":"but it's just like, yeah, yeah."},{"startTime":1892.15,"endTime":1892.918,"body":"right, cool."},{"startTime":1892.918,"endTime":1897.235,"body":"Well, let's dive into front delts first,"},{"startTime":1892.918,"endTime":1897.235,"body":"um, since we're on the topic and we'll get"},{"startTime":1897.235,"endTime":1897.959,"body":"through that relatively quickly."},{"startTime":1897.959,"endTime":1901.998,"body":"And then we can spend the bulk of the time"},{"startTime":1897.959,"endTime":1901.998,"body":"on the lateral belt here."},{"startTime":1901.998,"endTime":1905.586,"body":"So, um, front delts, we each pick a"},{"startTime":1901.998,"endTime":1905.586,"body":"favorite exercise, right?"},{"startTime":1905.586,"endTime":1911.286,"body":"I kind of think we should pick a pressing"},{"startTime":1905.586,"endTime":1911.286,"body":"one and a raising one just for the sake of"},{"startTime":1911.286,"endTime":1913.098,"body":"giving people the options, right?"},{"startTime":1913.098,"endTime":1915.463,"body":"Um, so the pressing one."},{"startTime":1915.99,"endTime":1917.15,"body":"We may agree here."},{"startTime":1917.15,"endTime":1920.795,"body":"I know you do a lot of interior dumbbell"},{"startTime":1917.15,"endTime":1920.795,"body":"pressing and you've actually gotten quite"},{"startTime":1920.795,"endTime":1921.45,"body":"strong at it."},{"startTime":1921.45,"endTime":1923.721,"body":"I think during the end of your."},{"startTime":1925.366,"endTime":1931.358,"body":"bulking cycle before you got into the"},{"startTime":1925.366,"endTime":1931.358,"body":"deficit, you were doing the 88 pound, the"},{"startTime":1931.358,"endTime":1933.727,"body":"40 kilogram dumbbells, is that right?"},{"startTime":1933.727,"endTime":1937.509,"body":"I don't know if I ever got to the 40."},{"startTime":1937.509,"endTime":1944.172,"body":"I think I maybe did, I remember I did the"},{"startTime":1937.509,"endTime":1944.172,"body":"38 kilogram dumbbells for a set of 10."},{"startTime":1944.172,"endTime":1948.794,"body":"I remember checking that off and I don't"},{"startTime":1944.172,"endTime":1948.794,"body":"know if I ever got a stab at the 40s or"},{"startTime":1948.794,"endTime":1949.238,"body":"not."},{"startTime":1949.238,"endTime":1949.665,"body":"Cool."},{"startTime":1949.665,"endTime":1954.798,"body":"Well, that's like 83.6 pounds, I think,"},{"startTime":1949.665,"endTime":1954.798,"body":"something like that per dumbbell."},{"startTime":1954.798,"endTime":1959.4,"body":"So that's a pretty hefty overhead press,"},{"startTime":1954.798,"endTime":1959.4,"body":"especially because you were doing it"},{"startTime":1959.4,"endTime":1960.118,"body":"relatively vertical."},{"startTime":1960.118,"endTime":1964.232,"body":"Like, yes, you were leaning back a little"},{"startTime":1960.118,"endTime":1964.232,"body":"bit into the bench, but it wasn't a I"},{"startTime":1964.232,"endTime":1966.678,"body":"wouldn't call it like a 60 to 70 degree"},{"startTime":1964.232,"endTime":1966.678,"body":"press."},{"startTime":1966.678,"endTime":1969.228,"body":"It was much more of like an 80 degree"},{"startTime":1966.678,"endTime":1969.228,"body":"press."},{"startTime":1969.228,"endTime":1970.503,"body":"Would you agree with that?"},{"startTime":1970.503,"endTime":1970.758,"body":"Yeah."},{"startTime":1970.758,"endTime":1975.398,"body":"Why do you select that angle versus like a"},{"startTime":1970.758,"endTime":1975.398,"body":"slightly lower angle?"},{"startTime":1976.515,"endTime":1978.376,"body":"It's just what feels comfortable."},{"startTime":1978.376,"endTime":1983.139,"body":"When it's a slightly lower angle, I find"},{"startTime":1978.376,"endTime":1983.139,"body":"that if you're watching on YouTube, I kind"},{"startTime":1983.139,"endTime":1988.923,"body":"of lose this here a little bit where it's"},{"startTime":1983.139,"endTime":1988.923,"body":"like, I get a lot of, the dumbbell wants"},{"startTime":1988.923,"endTime":1993.306,"body":"to move forward and it's hard to keep it"},{"startTime":1988.923,"endTime":1993.306,"body":"in place where if I'm just up a little bit"},{"startTime":1993.306,"endTime":1995.107,"body":"more, I'm not coming to here."},{"startTime":1995.107,"endTime":2000.27,"body":"It's like, it just feels more natural for"},{"startTime":1995.107,"endTime":2000.27,"body":"me, is the best way to put it."},{"startTime":2000.27,"endTime":2001.31,"body":"going to be slightly different."},{"startTime":2001.31,"endTime":2005.786,"body":"I remember Cass talking about this to me a"},{"startTime":2001.31,"endTime":2005.786,"body":"couple of years ago, and it came down to"},{"startTime":2005.786,"endTime":2011.718,"body":"kind of the size of your ribcage and how"},{"startTime":2005.786,"endTime":2011.718,"body":"that changes the way that it sits in your"},{"startTime":2011.718,"endTime":2012.39,"body":"torso position."},{"startTime":2012.39,"endTime":2019.05,"body":"So he noted that my anterior delt press"},{"startTime":2012.39,"endTime":2019.05,"body":"would be potentially as low as 45 degrees,"},{"startTime":2019.05,"endTime":2020.35,"body":"which is really low."},{"startTime":2020.35,"endTime":2025.33,"body":"I mean, that's how I used to incline"},{"startTime":2020.35,"endTime":2025.33,"body":"dumbbell chest press back in the day."},{"startTime":2027.318,"endTime":2031.638,"body":"But since then, I've kind of reallocated"},{"startTime":2027.318,"endTime":2031.638,"body":"it."},{"startTime":2031.638,"endTime":2036.614,"body":"Reallocated is the wrong word, but I've"},{"startTime":2031.638,"endTime":2036.614,"body":"switched my anterior delt pressing more to"},{"startTime":2036.614,"endTime":2037.478,"body":"like 60 degrees."},{"startTime":2037.478,"endTime":2042.554,"body":"So it's still quite a bit lower than what"},{"startTime":2037.478,"endTime":2042.554,"body":"you're using, but I do find that at the 45"},{"startTime":2042.554,"endTime":2045.782,"body":"degree, I was getting a lot more chest"},{"startTime":2042.554,"endTime":2045.782,"body":"than I wanted."},{"startTime":2045.782,"endTime":2049.682,"body":"And then at the 60 degree, it felt like it"},{"startTime":2045.782,"endTime":2049.682,"body":"really shifted significantly into the"},{"startTime":2049.682,"endTime":2053.5820000000003,"body":"anterior delt while still providing a bit"},{"startTime":2049.682,"endTime":2053.5820000000003,"body":"of that like upper shelf for the pack."},{"startTime":2053.5820000000003,"endTime":2058.397,"body":"But also probably worth noting that the"},{"startTime":2053.5820000000003,"endTime":2058.397,"body":"anterior delt and the upper shelf of the"},{"startTime":2058.397,"endTime":2061.6220000000003,"body":"pack are connected based on the way that"},{"startTime":2058.397,"endTime":2061.6220000000003,"body":"they insert."},{"startTime":2061.6220000000003,"endTime":2066.602,"body":"You can't really directly target one"},{"startTime":2061.6220000000003,"endTime":2066.602,"body":"without getting some stimulus into the"},{"startTime":2066.602,"endTime":2067.022,"body":"other."},{"startTime":2067.022,"endTime":2071.799,"body":"And so by you using an 80 degree, you are"},{"startTime":2067.022,"endTime":2071.799,"body":"probably limiting some of that upper pack"},{"startTime":2071.799,"endTime":2074.678,"body":"stimulus more than I would be at 60"},{"startTime":2071.799,"endTime":2074.678,"body":"degrees."},{"startTime":2074.678,"endTime":2078.218,"body":"But either way, we're still both getting a"},{"startTime":2074.678,"endTime":2078.218,"body":"bit of both."},{"startTime":2078.218,"endTime":2083.984,"body":"And so that's probably something important"},{"startTime":2078.218,"endTime":2083.984,"body":"to keep in mind as you kind of look at the"},{"startTime":2083.984,"endTime":2086.838,"body":"stimulus that you're creating or if you're"},{"startTime":2083.984,"endTime":2086.838,"body":"counting total work sets or something"},{"startTime":2086.838,"endTime":2087.558,"body":"along those lines."},{"startTime":2087.558,"endTime":2094.182,"body":"But definitely my number one movement for"},{"startTime":2087.558,"endTime":2094.182,"body":"anterior delt pressing is going to be the"},{"startTime":2094.182,"endTime":2100.278,"body":"anterior delt dumbbell press, but a really"},{"startTime":2094.182,"endTime":2100.278,"body":"close second and even maybe equal to it"},{"startTime":2100.278,"endTime":2103.382,"body":"would be a cable or a machine press."},{"startTime":2103.382,"endTime":2110.172,"body":"There are a lot of really good overhead"},{"startTime":2103.382,"endTime":2110.172,"body":"pressing machines now that are not"},{"startTime":2110.172,"endTime":2111.142,"body":"completely vertical."},{"startTime":2111.142,"endTime":2115.158,"body":"They used to be set up in such a manner"},{"startTime":2111.142,"endTime":2115.158,"body":"that you were literally sitting directly"},{"startTime":2115.158,"endTime":2119.127,"body":"vertical and it would always feel like it"},{"startTime":2115.158,"endTime":2119.127,"body":"was jamming my shoulder when I was doing"},{"startTime":2119.127,"endTime":2119.382,"body":"it."},{"startTime":2119.382,"endTime":2122.952,"body":"And now I go into commercial gyms on the"},{"startTime":2119.382,"endTime":2122.952,"body":"rare occasion that I'm traveling or"},{"startTime":2122.952,"endTime":2125.822,"body":"whatever and I see these machines that are"},{"startTime":2122.952,"endTime":2125.822,"body":"slightly leaned back."},{"startTime":2125.822,"endTime":2130.61,"body":"So there are more of that like 70 to 80"},{"startTime":2125.822,"endTime":2130.61,"body":"degree angle and then they have an arc, a"},{"startTime":2130.61,"endTime":2131.03,"body":"convergence."},{"startTime":2131.03,"endTime":2135.01,"body":"of the arms on the machine, which is so"},{"startTime":2131.03,"endTime":2135.01,"body":"dope too, because you see this a lot on"},{"startTime":2135.01,"endTime":2138.6,"body":"chest pressing machines where they'll"},{"startTime":2135.01,"endTime":2138.6,"body":"start wide and come narrow for that"},{"startTime":2138.6,"endTime":2141.91,"body":"adduction across, but you want adduction"},{"startTime":2138.6,"endTime":2141.91,"body":"as well for the front delt."},{"startTime":2141.91,"endTime":2144.59,"body":"You want to start wide and come narrow."},{"startTime":2144.59,"endTime":2147.752,"body":"And so when you look a lot of these new"},{"startTime":2144.59,"endTime":2147.752,"body":"machines in these commercial gyms that are"},{"startTime":2147.752,"endTime":2151.83,"body":"being designed, you'll see A, a leaned"},{"startTime":2147.752,"endTime":2151.83,"body":"back position to more prioritize the"},{"startTime":2151.83,"endTime":2154.87,"body":"anterior delt, and you'll see a converging"},{"startTime":2151.83,"endTime":2154.87,"body":"arm path."},{"startTime":2154.87,"endTime":2160.09,"body":"And so I hesitate to say that that is my"},{"startTime":2154.87,"endTime":2160.09,"body":"number one, because I think it very much"},{"startTime":2160.09,"endTime":2161.07,"body":"depends on"},{"startTime":2161.398,"endTime":2164.858,"body":"the quality and the set of that machine"},{"startTime":2161.398,"endTime":2164.858,"body":"for your body."},{"startTime":2164.858,"endTime":2170.288,"body":"And it's difficult to advise machine work"},{"startTime":2164.858,"endTime":2170.288,"body":"for chest pressing and for anterior delt"},{"startTime":2170.288,"endTime":2175.258,"body":"work just because it is so dependent on"},{"startTime":2170.288,"endTime":2175.258,"body":"your individual anatomy and structure."},{"startTime":2175.258,"endTime":2179.333,"body":"But if you can find one that works really"},{"startTime":2175.258,"endTime":2179.333,"body":"well, I might say that that's my number"},{"startTime":2179.333,"endTime":2181.098,"body":"one instead of going with the dumbbell."},{"startTime":2181.098,"endTime":2185.578,"body":"But the dumbbells are just so great"},{"startTime":2181.098,"endTime":2185.578,"body":"because you can manufacture that ideal."},{"startTime":2187.063,"endTime":2191.547,"body":"I love that this came up because I don't"},{"startTime":2187.063,"endTime":2191.547,"body":"remember if I got to say my choice."},{"startTime":2191.547,"endTime":2192.948,"body":"It's the anterior dumbbell press."},{"startTime":2192.948,"endTime":2194.809,"body":"It's a dumbbell anterior press."},{"startTime":2195.05,"endTime":2202.737,"body":"And the reason why is I find probably more"},{"startTime":2195.05,"endTime":2202.737,"body":"so than any other piece of equipment, the"},{"startTime":2202.737,"endTime":2206.28,"body":"strong distaste for many overhead pressing"},{"startTime":2202.737,"endTime":2206.28,"body":"machines."},{"startTime":2207.021,"endTime":2213.795,"body":"Even ones with like the arcing pattern,"},{"startTime":2207.021,"endTime":2213.795,"body":"the resistance curve is very, very just..."},{"startTime":2213.795,"endTime":2219.5,"body":"wildly off or they're just, I find they're"},{"startTime":2213.795,"endTime":2219.5,"body":"designed really poorly, very frequently."},{"startTime":2220.841,"endTime":2222.023,"body":"So that was really interesting."},{"startTime":2222.023,"endTime":2227.128,"body":"I would love to chat off air, Brian, and"},{"startTime":2222.023,"endTime":2227.128,"body":"if you know any machines with that you"},{"startTime":2227.128,"endTime":2231.952,"body":"really like, just to send them to me,"},{"startTime":2227.128,"endTime":2231.952,"body":"because that is a hole in the gym"},{"startTime":2232.253,"endTime":2236.696,"body":"machinery right now that I need to fill,"},{"startTime":2232.253,"endTime":2236.696,"body":"one that I really, really do like, because"},{"startTime":2236.797,"endTime":2238.535,"body":"I pretty much hate."},{"startTime":2238.535,"endTime":2240.237,"body":"the majority of the ones that I use."},{"startTime":2240.237,"endTime":2244.762,"body":"So I'm like, okay, I can finagle some"},{"startTime":2240.237,"endTime":2244.762,"body":"things to get this one done, but like, I"},{"startTime":2244.762,"endTime":2251.51,"body":"find the line is just way, way off and"},{"startTime":2244.762,"endTime":2251.51,"body":"that the dumbbells are just a rare"},{"startTime":2251.51,"endTime":2254.674,"body":"scenario where they're significantly"},{"startTime":2251.51,"endTime":2254.674,"body":"better because you can modify them pretty"},{"startTime":2254.674,"endTime":2255.334,"body":"good."},{"startTime":2255.574,"endTime":2260.011,"body":"Yeah, I think it was a Jeff Nippard video"},{"startTime":2255.574,"endTime":2260.011,"body":"recently that I saw one that looked really"},{"startTime":2260.011,"endTime":2260.274,"body":"dope."},{"startTime":2260.274,"endTime":2263.186,"body":"That was, like, you know, slightly leaned"},{"startTime":2260.274,"endTime":2263.186,"body":"back."},{"startTime":2263.186,"endTime":2268.182,"body":"It had independent moving arms, and, uh,"},{"startTime":2263.186,"endTime":2268.182,"body":"it may have even had the multiple loading"},{"startTime":2268.182,"endTime":2272.05,"body":"where you can, like, the prime machines,"},{"startTime":2268.182,"endTime":2272.05,"body":"where you can change the resistance"},{"startTime":2272.05,"endTime":2274.054,"body":"profile and load high or load low."},{"startTime":2274.054,"endTime":2277.932,"body":"Uh, I could be wrong on that, but the"},{"startTime":2274.054,"endTime":2277.932,"body":"other two elements of convergence,"},{"startTime":2277.932,"endTime":2282.326,"body":"independent arm work, and then the more"},{"startTime":2277.932,"endTime":2282.326,"body":"laid-back position were definitely intact."},{"startTime":2282.326,"endTime":2285.98,"body":"I can't remember if that was a nippered"},{"startTime":2282.326,"endTime":2285.98,"body":"video or if I saw it somewhere else, but I"},{"startTime":2285.98,"endTime":2290.246,"body":"will keep an eye out and let you know if"},{"startTime":2285.98,"endTime":2290.246,"body":"it comes back into my view."},{"startTime":2290.246,"endTime":2292.906,"body":"Cool."},{"startTime":2294.678,"endTime":2301.61,"body":"Yeah, so then if we go into the next way"},{"startTime":2294.678,"endTime":2301.61,"body":"that we discussed how you could anterior"},{"startTime":2301.61,"endTime":2304.658,"body":"delt prioritize, it would be in the"},{"startTime":2301.61,"endTime":2304.658,"body":"raising motion."},{"startTime":2304.658,"endTime":2314.893,"body":"And so my number one, no question, is the"},{"startTime":2304.658,"endTime":2314.893,"body":"wide to narrow dual cable front raise."},{"startTime":2315.738,"endTime":2320.182,"body":"And this is just an amazing movement"},{"startTime":2315.738,"endTime":2320.182,"body":"because..."},{"startTime":2320.182,"endTime":2324.022,"body":"You can change the resistance profile"},{"startTime":2320.182,"endTime":2324.022,"body":"based on how high you set the cable."},{"startTime":2324.022,"endTime":2327.322,"body":"And this is something you'll notice that"},{"startTime":2324.022,"endTime":2327.322,"body":"we discuss in the lateral delts as well"},{"startTime":2327.322,"endTime":2328.662,"body":"when we get into that section."},{"startTime":2328.662,"endTime":2335.022,"body":"But if you stand, you know, with the"},{"startTime":2328.662,"endTime":2335.022,"body":"cables coming behind you, and so they"},{"startTime":2335.022,"endTime":2337.582,"body":"would be one in each arm."},{"startTime":2337.582,"endTime":2340.606,"body":"The right cable would be in the right arm"},{"startTime":2337.582,"endTime":2340.606,"body":"and the left cable would be in the left"},{"startTime":2340.606,"endTime":2344.862,"body":"arm, which is not what was going to happen"},{"startTime":2340.606,"endTime":2344.862,"body":"in the lateral raises that we discussed"},{"startTime":2344.862,"endTime":2348.082,"body":"next, where you want to come more across"},{"startTime":2344.862,"endTime":2348.082,"body":"the body."},{"startTime":2350.23,"endTime":2351.53,"body":"cable front raise."},{"startTime":2351.53,"endTime":2353.07,"body":"You'll grab one in each hand."},{"startTime":2353.07,"endTime":2357.57,"body":"If you see me on YouTube, you'll see I"},{"startTime":2353.07,"endTime":2357.57,"body":"have this kind of wide arrow-like position"},{"startTime":2357.57,"endTime":2358.83,"body":"in my body."},{"startTime":2358.83,"endTime":2363.601,"body":"And the first thing you'll feel when you"},{"startTime":2358.83,"endTime":2363.601,"body":"step forward is you'll feel a nice tug and"},{"startTime":2363.601,"endTime":2366.35,"body":"a stretch on that front delt there."},{"startTime":2366.91,"endTime":2370.59,"body":"And as you raise up, you know, your arms"},{"startTime":2366.91,"endTime":2370.59,"body":"are starting wider in that arrow position."},{"startTime":2370.59,"endTime":2375.378,"body":"And when they come to center, they're"},{"startTime":2370.59,"endTime":2375.378,"body":"gonna be up, you know, just above the head"},{"startTime":2375.378,"endTime":2377.43,"body":"where the front delt shortens completely."},{"startTime":2377.43,"endTime":2379.766,"body":"I like to think of it more as like, you"},{"startTime":2377.43,"endTime":2379.766,"body":"know,"},{"startTime":2379.766,"endTime":2387.061,"body":"forehead level-ish, where the arm probably"},{"startTime":2379.766,"endTime":2387.061,"body":"is reaching a 30 to 45 degree angle above"},{"startTime":2388.006,"endTime":2391.018,"body":"its horizontal position to the ground."},{"startTime":2391.018,"endTime":2396.775,"body":"And then as far as adjusting resistance"},{"startTime":2391.018,"endTime":2396.775,"body":"profile, if you put the cable set really"},{"startTime":2396.775,"endTime":2400.67,"body":"low at the bottom of the cable stack,"},{"startTime":2396.775,"endTime":2400.67,"body":"you're going to get a much more short"},{"startTime":2400.67,"endTime":2404.274,"body":"overload, where it gets really, really"},{"startTime":2400.67,"endTime":2404.274,"body":"hard at the top of the rep and you have to"},{"startTime":2404.274,"endTime":2406.102,"body":"kind of grind through to get there."},{"startTime":2406.166,"endTime":2409.091,"body":"Whereas if you want more of a lengthened"},{"startTime":2406.166,"endTime":2409.091,"body":"overload where it's really a ton of"},{"startTime":2409.091,"endTime":2413.495,"body":"tension at the bottom of the rep, then"},{"startTime":2409.091,"endTime":2413.495,"body":"you're going to set the cables at about"},{"startTime":2413.495,"endTime":2414.086,"body":"wrist height."},{"startTime":2414.086,"endTime":2418.926,"body":"So when you walk out, it forms a straight"},{"startTime":2414.086,"endTime":2418.926,"body":"line in the cable almost."},{"startTime":2418.926,"endTime":2422.748,"body":"And what you'll notice whenever you're"},{"startTime":2418.926,"endTime":2422.748,"body":"doing a single joint movement with cables,"},{"startTime":2422.748,"endTime":2426.57,"body":"I wonder how many people even know this,"},{"startTime":2422.748,"endTime":2426.57,"body":"but when you're doing a single joint"},{"startTime":2426.57,"endTime":2431.076,"body":"movement with cables, the point of maximum"},{"startTime":2426.57,"endTime":2431.076,"body":"resistance is when your arm is"},{"startTime":2431.076,"endTime":2433.706,"body":"perpendicular to the line of the cable."},{"startTime":2433.706,"endTime":2435.702,"body":"So if you just can picture walking out."},{"startTime":2435.702,"endTime":2438.542,"body":"from the cable machine with the cable at"},{"startTime":2435.702,"endTime":2438.542,"body":"wrist height."},{"startTime":2438.542,"endTime":2444.267,"body":"As you walk out, your arm is basically"},{"startTime":2438.542,"endTime":2444.267,"body":"perpendicular to the cable from the"},{"startTime":2444.267,"endTime":2444.702,"body":"beginning."},{"startTime":2444.702,"endTime":2448.678,"body":"Whereas if that cable is set really low"},{"startTime":2444.702,"endTime":2448.678,"body":"and you walk out, the perpendicular"},{"startTime":2448.678,"endTime":2452.962,"body":"position doesn't happen until about"},{"startTime":2448.678,"endTime":2452.962,"body":"mid-range or slightly short position."},{"startTime":2452.962,"endTime":2457.808,"body":"So anytime you're doing a single joint"},{"startTime":2452.962,"endTime":2457.808,"body":"movement, keep in mind the relation of"},{"startTime":2457.808,"endTime":2462.342,"body":"your arm to the cable line and the point"},{"startTime":2457.808,"endTime":2462.342,"body":"where it's perpendicular is gonna tell you"},{"startTime":2462.342,"endTime":2464.366,"body":"where the most overload takes place."},{"startTime":2465.851,"endTime":2468.352,"body":"So to back up a little bit, yes, I agree."},{"startTime":2468.352,"endTime":2474.356,"body":"This is by far my favorite, you know,"},{"startTime":2468.352,"endTime":2474.356,"body":"raising exercise in that I would highly"},{"startTime":2474.356,"endTime":2478.739,"body":"encourage you if Brian's last little"},{"startTime":2474.356,"endTime":2478.739,"body":"segment there, your eyes just kind of"},{"startTime":2478.739,"endTime":2483.643,"body":"glossed over and you didn't quite"},{"startTime":2478.739,"endTime":2483.643,"body":"understand it, rewind and listen again."},{"startTime":2483.643,"endTime":2488.586,"body":"Like that is so such a, like I literally"},{"startTime":2483.643,"endTime":2488.586,"body":"learned this like last year."},{"startTime":2488.586,"endTime":2492.449,"body":"I've been lifting weights for literally"},{"startTime":2488.586,"endTime":2492.449,"body":"like 18 fucking years before I learned"},{"startTime":2492.449,"endTime":2494.01,"body":"this, you know what I mean?"},{"startTime":2494.01,"endTime":2495.33,"body":"And it's so."},{"startTime":2496.091,"endTime":2497.791,"body":"It's so, it just makes sense."},{"startTime":2497.791,"endTime":2502.513,"body":"And essentially like where, the shoulders"},{"startTime":2497.791,"endTime":2502.513,"body":"are great one because it effectively forms"},{"startTime":2502.513,"endTime":2503.794,"body":"like a 90 degree angle, right?"},{"startTime":2503.794,"endTime":2505.815,"body":"You keep your arms straight, your elbow"},{"startTime":2503.794,"endTime":2505.815,"body":"straight."},{"startTime":2505.815,"endTime":2509.556,"body":"I mean, in like Brian said, like wherever"},{"startTime":2505.815,"endTime":2509.556,"body":"that perpendicular point is, like that's"},{"startTime":2509.556,"endTime":2512.217,"body":"where you have the greatest overload."},{"startTime":2512.538,"endTime":2515.259,"body":"And when you are putting together"},{"startTime":2512.538,"endTime":2515.259,"body":"programming and stuff, and you're like,"},{"startTime":2515.259,"endTime":2520.761,"body":"well, you know, I have, I'm doing maybe"},{"startTime":2515.259,"endTime":2520.761,"body":"this exercise in my program that"},{"startTime":2520.761,"endTime":2524.695,"body":"challenges the medial delt in the, or"},{"startTime":2520.761,"endTime":2524.695,"body":"well, sure, let's stick to the interior."},{"startTime":2524.695,"endTime":2529.057,"body":"anterior delt in like the shortened"},{"startTime":2524.695,"endTime":2529.057,"body":"position, maybe on, you know, push day"},{"startTime":2529.057,"endTime":2533.4,"body":"one, for example, on this push day two, I"},{"startTime":2529.057,"endTime":2533.4,"body":"might want to challenge them like the"},{"startTime":2533.4,"endTime":2534.721,"body":"lengthened position."},{"startTime":2534.721,"endTime":2541.105,"body":"And you can just literally change the"},{"startTime":2534.721,"endTime":2541.105,"body":"height of the cable relative to your wrist"},{"startTime":2541.105,"endTime":2544.507,"body":"position or your standing position, and"},{"startTime":2541.105,"endTime":2544.507,"body":"you can achieve that."},{"startTime":2544.507,"endTime":2548.89,"body":"So these like little things when you have"},{"startTime":2544.507,"endTime":2548.89,"body":"a good understanding of it can really"},{"startTime":2548.89,"endTime":2550.09,"body":"change just"},{"startTime":2550.547,"endTime":2555.531,"body":"one, the variations that you can create in"},{"startTime":2550.547,"endTime":2555.531,"body":"your training and then just understanding"},{"startTime":2555.531,"endTime":2559.914,"body":"why like, hey, why is this one so much"},{"startTime":2555.531,"endTime":2559.914,"body":"heavier when I put the thing here and I"},{"startTime":2559.914,"endTime":2564.538,"body":"only get four reps or if I put it at the"},{"startTime":2559.914,"endTime":2564.538,"body":"ground, I can get 10 reps or something"},{"startTime":2564.538,"endTime":2565.378,"body":"like that."},{"startTime":2565.43,"endTime":2567.43,"body":"Yeah, yeah, totally."},{"startTime":2567.43,"endTime":2572.904,"body":"One thing also to consider there is I like"},{"startTime":2567.43,"endTime":2572.904,"body":"to program in partials at the end of sets"},{"startTime":2572.904,"endTime":2577.322,"body":"for especially single joint movements, if"},{"startTime":2572.904,"endTime":2577.322,"body":"not some compound movements as well, but"},{"startTime":2577.322,"endTime":2582.915,"body":"if you're doing this anterior delt raise"},{"startTime":2577.322,"endTime":2582.915,"body":"and you have it set lengthened where"},{"startTime":2582.915,"endTime":2585.91,"body":"you're perpendicular at the bottom, once"},{"startTime":2582.915,"endTime":2585.91,"body":"you fail,"},{"startTime":2585.91,"endTime":2588.91,"body":"you go back down and you try another rep"},{"startTime":2585.91,"endTime":2588.91,"body":"and there's just nothing."},{"startTime":2588.91,"endTime":2591.89,"body":"Like it's literally like how you would"},{"startTime":2588.91,"endTime":2591.89,"body":"fail on a pendulum squat or something."},{"startTime":2591.89,"endTime":2596.045,"body":"Like you can get a little bit of movement"},{"startTime":2591.89,"endTime":2596.045,"body":"but there's not a lot happening down"},{"startTime":2596.045,"endTime":2596.35,"body":"there."},{"startTime":2596.35,"endTime":2600.935,"body":"So if you are somebody that enjoys going"},{"startTime":2596.35,"endTime":2600.935,"body":"into partials and doing things like that"},{"startTime":2600.935,"endTime":2605.214,"body":"past failure, you will want to set that up"},{"startTime":2600.935,"endTime":2605.214,"body":"with a short overload so that you can"},{"startTime":2605.214,"endTime":2608.366,"body":"manufacture a little bit of range of"},{"startTime":2605.214,"endTime":2608.366,"body":"motion after failure as well."},{"startTime":2609.295,"endTime":2612.403,"body":"another wonderful addition to put in"},{"startTime":2609.295,"endTime":2612.403,"body":"there."},{"startTime":2612.406,"endTime":2613.406,"body":"Cool."},{"startTime":2613.406,"endTime":2618.166,"body":"And then I guess I don't have much else to"},{"startTime":2613.406,"endTime":2618.166,"body":"say on the front delts."},{"startTime":2618.166,"endTime":2621.798,"body":"Do we want to go, should we do all"},{"startTime":2618.166,"endTime":2621.798,"body":"commercial gym, now go into lateral delts"},{"startTime":2621.798,"endTime":2625.186,"body":"and then come back to home gym for all the"},{"startTime":2621.798,"endTime":2625.186,"body":"movements?"},{"startTime":2627.542,"endTime":2629.222,"body":"I guess in this case, it's really simple."},{"startTime":2629.222,"endTime":2631.622,"body":"Like the dumbbell press stays the same."},{"startTime":2631.622,"endTime":2634.646,"body":"We're still gonna do a dumbbell press,"},{"startTime":2631.622,"endTime":2634.646,"body":"whether you're at home or in the dumbbell"},{"startTime":2634.646,"endTime":2637.902,"body":"program, it doesn't matter, you're doing a"},{"startTime":2634.646,"endTime":2637.902,"body":"dumbbell press."},{"startTime":2637.902,"endTime":2645.444,"body":"For the front raise, you just don't have"},{"startTime":2637.902,"endTime":2645.444,"body":"an option to do them with a lengthened"},{"startTime":2645.444,"endTime":2651.146,"body":"overload because, no, I know, I'll let you"},{"startTime":2645.444,"endTime":2651.146,"body":"go in a second, because dumbbells tend to"},{"startTime":2651.146,"endTime":2651.842,"body":"fight gravity."},{"startTime":2651.842,"endTime":2656.332,"body":"But yes, go ahead and talk about how we"},{"startTime":2651.842,"endTime":2656.332,"body":"can provide more length with a dumbbell."},{"startTime":2656.455,"endTime":2660.739,"body":"So let's go dumbbell, because I think it"},{"startTime":2656.455,"endTime":2660.739,"body":"makes the most sense."},{"startTime":2660.739,"endTime":2662.82,"body":"And this is how I would use them most"},{"startTime":2660.739,"endTime":2662.82,"body":"often."},{"startTime":2664.623,"endTime":2673.251,"body":"If I were to want to do them slightly more"},{"startTime":2664.623,"endTime":2673.251,"body":"lengthened, I would use a supine incline"},{"startTime":2673.251,"endTime":2678.597,"body":"bench setting, where similar to maybe"},{"startTime":2673.251,"endTime":2678.597,"body":"approximately how you would set up for an"},{"startTime":2678.597,"endTime":2680.718,"body":"incline dumbbell press."},{"startTime":2680.995,"endTime":2685.376,"body":"you are going to then do your front raise"},{"startTime":2680.995,"endTime":2685.376,"body":"or anterior delt raise there, still go"},{"startTime":2685.376,"endTime":2687.237,"body":"kind of wide to narrow like Brian said."},{"startTime":2687.237,"endTime":2692.079,"body":"I think that just makes the most sense for"},{"startTime":2687.237,"endTime":2692.079,"body":"the orientation in the joints."},{"startTime":2692.139,"endTime":2696.721,"body":"But you get a little bit more...the"},{"startTime":2692.139,"endTime":2696.721,"body":"resistance is going to be as you're"},{"startTime":2696.721,"endTime":2701.583,"body":"getting closer to your face, but the way"},{"startTime":2696.721,"endTime":2701.583,"body":"that you're sitting, it's a little bit"},{"startTime":2701.583,"endTime":2703.684,"body":"more lengthened."},{"startTime":2703.684,"endTime":2708.366,"body":"It's not nearly as lengthened as the"},{"startTime":2703.684,"endTime":2708.366,"body":"cables, but more like maybe mid-range to"},{"startTime":2708.366,"endTime":2709.986,"body":"mid-lengthened there."},{"startTime":2710.614,"endTime":2715.949,"body":"Yeah, so let's add a little clarity to"},{"startTime":2710.614,"endTime":2715.949,"body":"that because it's a good point and it's"},{"startTime":2715.949,"endTime":2720.414,"body":"something that I'm gonna talk about in the"},{"startTime":2715.949,"endTime":2720.414,"body":"lateral delts as well once we get there."},{"startTime":2720.414,"endTime":2725.946,"body":"But I think it's important to note that"},{"startTime":2720.414,"endTime":2725.946,"body":"there's a difference between the"},{"startTime":2725.946,"endTime":2728.634,"body":"resistance profile and the strength curve."},{"startTime":2728.634,"endTime":2733.554,"body":"And so when we are doing, we'll use an"},{"startTime":2728.634,"endTime":2733.554,"body":"incline dumbbell curl, for example,"},{"startTime":2733.554,"endTime":2735.334,"body":"because I think it's really simple."},{"startTime":2735.334,"endTime":2740.662,"body":"When you're at the bottom of an incline"},{"startTime":2735.334,"endTime":2740.662,"body":"dumbbell curl, your arm is still hanging."},{"startTime":2740.662,"endTime":2742.382,"body":"neutral against gravity."},{"startTime":2742.382,"endTime":2750.044,"body":"So even though the bicep is lengthened per"},{"startTime":2742.382,"endTime":2750.044,"body":"se because it is behind your torso, it's"},{"startTime":2750.044,"endTime":2754.122,"body":"still not receiving any tension stimulus"},{"startTime":2750.044,"endTime":2754.122,"body":"there."},{"startTime":2754.122,"endTime":2761.342,"body":"And we can see this in the study that was"},{"startTime":2754.122,"endTime":2761.342,"body":"done by Pedrosa and colleagues, I think,"},{"startTime":2761.342,"endTime":2765.822,"body":"that compared the incline dumbbell curl to"},{"startTime":2761.342,"endTime":2765.822,"body":"the preacher curl."},{"startTime":2765.822,"endTime":2769.762,"body":"And it, I could be wrong on the author,"},{"startTime":2765.822,"endTime":2769.762,"body":"but basically they compared those two"},{"startTime":2769.762,"endTime":2770.262,"body":"movements"},{"startTime":2770.262,"endTime":2776.548,"body":"And they found that the incline dumbbell"},{"startTime":2770.262,"endTime":2776.548,"body":"curl, despite training the muscle at a"},{"startTime":2776.548,"endTime":2782.834,"body":"longer muscle length, produced less growth"},{"startTime":2776.548,"endTime":2782.834,"body":"than the preacher curl, which trains at a"},{"startTime":2782.834,"endTime":2784.502,"body":"shorter muscle length."},{"startTime":2784.502,"endTime":2790.23,"body":"But the rationale for that is that there"},{"startTime":2784.502,"endTime":2790.23,"body":"was no tension on the muscle in its"},{"startTime":2790.23,"endTime":2794.168,"body":"lengthened position in the incline"},{"startTime":2790.23,"endTime":2794.168,"body":"dumbbell curl, whereas the preacher curl"},{"startTime":2794.168,"endTime":2798.71,"body":"puts maximum tension at the point where"},{"startTime":2794.168,"endTime":2798.71,"body":"the muscle is most lengthened."},{"startTime":2798.71,"endTime":2804.125,"body":"So because the elbow is in front of the"},{"startTime":2798.71,"endTime":2804.125,"body":"body, it's not achieving its maximal"},{"startTime":2804.125,"endTime":2809.165,"body":"length, but it is achieving more tension"},{"startTime":2804.125,"endTime":2809.165,"body":"at the point where it does achieve its"},{"startTime":2809.165,"endTime":2810.35,"body":"most lengthened position."},{"startTime":2810.35,"endTime":2813.53,"body":"So again, hopefully that's not a brain"},{"startTime":2810.35,"endTime":2813.53,"body":"twister for people and they're not too"},{"startTime":2813.53,"endTime":2814.07,"body":"confused by it."},{"startTime":2814.07,"endTime":2815.87,"body":"You can rewind and listen to that again."},{"startTime":2815.87,"endTime":2820.028,"body":"But I think the exact same principle"},{"startTime":2815.87,"endTime":2820.028,"body":"applies to what you're discussing with the"},{"startTime":2820.028,"endTime":2824.75,"body":"dumbbell front raise on the incline bench"},{"startTime":2820.028,"endTime":2824.75,"body":"is that, yes, it does change your"},{"startTime":2824.75,"endTime":2828.25,"body":"orientation to the weight in space."},{"startTime":2828.438,"endTime":2834.436,"body":"And thus, yes, you're getting a longer"},{"startTime":2828.438,"endTime":2834.436,"body":"front delt by doing it on an incline, but"},{"startTime":2834.436,"endTime":2840.318,"body":"you're still not receiving tension on the"},{"startTime":2834.436,"endTime":2840.318,"body":"front delt at the lengthened position."},{"startTime":2840.318,"endTime":2842.558,"body":"So it's just something to keep in mind."},{"startTime":2842.558,"endTime":2847.998,"body":"I do think that when you're working in the"},{"startTime":2842.558,"endTime":2847.998,"body":"confines of doing a dumbbell only program,"},{"startTime":2847.998,"endTime":2853.23,"body":"that that is the best you can hope for is,"},{"startTime":2847.998,"endTime":2853.23,"body":"hey, let's train this muscle at a longer"},{"startTime":2853.23,"endTime":2856.267,"body":"muscle length, but we're still going to be"},{"startTime":2853.23,"endTime":2856.267,"body":"essentially."},{"startTime":2857.078,"endTime":2860.398,"body":"overloading it, like you said, at about"},{"startTime":2857.078,"endTime":2860.398,"body":"the mid-range."},{"startTime":2860.398,"endTime":2864.273,"body":"It will, the nice thing about that incline"},{"startTime":2860.398,"endTime":2864.273,"body":"that you said is that it does actually"},{"startTime":2864.273,"endTime":2866.198,"body":"drop tension off as you get to the top."},{"startTime":2866.198,"endTime":2870.077,"body":"So as you get to the short position,"},{"startTime":2866.198,"endTime":2870.077,"body":"because the weights are moving back toward"},{"startTime":2870.077,"endTime":2874.422,"body":"your body at that point, because you're"},{"startTime":2870.077,"endTime":2874.422,"body":"sort of supine leaned back, you will have"},{"startTime":2874.422,"endTime":2879.002,"body":"tension drop off at the short position,"},{"startTime":2874.422,"endTime":2879.002,"body":"which does make it more mid-range"},{"startTime":2879.002,"endTime":2879.478,"body":"overloaded."},{"startTime":2879.478,"endTime":2884.482,"body":"Whereas if you are standing straight up"},{"startTime":2879.478,"endTime":2884.482,"body":"with a vertical torso and doing the same"},{"startTime":2884.482,"endTime":2885.046,"body":"movement."},{"startTime":2885.046,"endTime":2890.406,"body":"it will be much more short overloaded as"},{"startTime":2885.046,"endTime":2890.406,"body":"it gets harder as your arms move up."},{"startTime":2890.406,"endTime":2895.816,"body":"So very subtle differences in torso"},{"startTime":2890.406,"endTime":2895.816,"body":"position being able to manipulate that"},{"startTime":2895.816,"endTime":2896.926,"body":"movement for you."},{"startTime":2896.926,"endTime":2899.616,"body":"But yeah, I mean, if you're using"},{"startTime":2896.926,"endTime":2899.616,"body":"dumbbells on an incline bench, you are"},{"startTime":2899.616,"endTime":2900.846,"body":"training at a longer muscle length."},{"startTime":2900.846,"endTime":2905.102,"body":"You're just not necessarily achieving more"},{"startTime":2900.846,"endTime":2905.102,"body":"tension at that muscle length."},{"startTime":2906.603,"endTime":2908.303,"body":"very, very well set."},{"startTime":2910.664,"endTime":2911.864,"body":"The best you can do."},{"startTime":2911.864,"endTime":2917.086,"body":"And then to, if I wanted to train, you"},{"startTime":2911.864,"endTime":2917.086,"body":"know, more of the shortened position,"},{"startTime":2917.086,"endTime":2922.988,"body":"which everything that Brian just said"},{"startTime":2917.086,"endTime":2922.988,"body":"applies, and even more so in this"},{"startTime":2922.988,"endTime":2927.99,"body":"scenario, we would just flip around on"},{"startTime":2922.988,"endTime":2927.99,"body":"that incline bench and put your chest on"},{"startTime":2927.99,"endTime":2928.61,"body":"it."},{"startTime":2928.85,"endTime":2930.13,"body":"Where we would then."},{"startTime":2930.371,"endTime":2935.477,"body":"reach the, you know, your arm would be"},{"startTime":2930.371,"endTime":2935.477,"body":"perpendicular with gravity, right?"},{"startTime":2935.598,"endTime":2940.445,"body":"Or the floor, I guess I should say, um, at"},{"startTime":2935.598,"endTime":2940.445,"body":"a shorter muscle length, but you would"},{"startTime":2940.445,"endTime":2943.85,"body":"have even less tension at the longer"},{"startTime":2940.445,"endTime":2943.85,"body":"lengths."},{"startTime":2943.85,"endTime":2947.374,"body":"But if you wanted to specifically train"},{"startTime":2943.85,"endTime":2947.374,"body":"the short position."},{"startTime":2947.646,"endTime":2951.166,"body":"One thing while we're on the topic too"},{"startTime":2947.646,"endTime":2951.166,"body":"that I could note would be, you know,"},{"startTime":2951.166,"endTime":2956.286,"body":"bands follow a resistance profile where"},{"startTime":2951.166,"endTime":2956.286,"body":"the further that you pull the band up, the"},{"startTime":2956.286,"endTime":2959.646,"body":"more resistance is gonna happen there."},{"startTime":2959.646,"endTime":2963.794,"body":"So in theory, if you're trying to do a"},{"startTime":2959.646,"endTime":2963.794,"body":"banded front raise, you would reach a"},{"startTime":2963.794,"endTime":2967.634,"body":"point where you just like, like, oh shit,"},{"startTime":2963.794,"endTime":2967.634,"body":"the band won't move anymore as I approach"},{"startTime":2967.634,"endTime":2968.766,"body":"the short position."},{"startTime":2968.766,"endTime":2972.716,"body":"However, if you were to..."},{"startTime":2972.822,"endTime":2977.118,"body":"this is gonna get a little complicated,"},{"startTime":2972.822,"endTime":2977.118,"body":"but if you were to manipulate your torso"},{"startTime":2977.118,"endTime":2982.402,"body":"position by being in that supine position"},{"startTime":2977.118,"endTime":2982.402,"body":"that Aaron mentioned, and you had a band"},{"startTime":2982.402,"endTime":2988.402,"body":"connected behind you, much like you would"},{"startTime":2982.402,"endTime":2988.402,"body":"connect a cable, and you did bottom"},{"startTime":2988.402,"endTime":2994.444,"body":"partials with that band, then now what you"},{"startTime":2988.402,"endTime":2994.444,"body":"have is you actually have tension at the"},{"startTime":2994.444,"endTime":2997.182,"body":"length and position for the front delt."},{"startTime":2997.182,"endTime":3000.526,"body":"And because you're, I mean, it's still, so"},{"startTime":2997.182,"endTime":3000.526,"body":"the..."},{"startTime":3000.63,"endTime":3004.944,"body":"The resistance profile is still gonna be"},{"startTime":3000.63,"endTime":3004.944,"body":"short because as the band raises, it's"},{"startTime":3004.944,"endTime":3006.49,"body":"still going to get harder."},{"startTime":3006.49,"endTime":3011.38,"body":"However, it does allow you to have some"},{"startTime":3006.49,"endTime":3011.38,"body":"tension at the length and position which"},{"startTime":3011.38,"endTime":3013.11,"body":"you wouldn't have with the dumbbells."},{"startTime":3013.11,"endTime":3019.212,"body":"So there's another possible solution for"},{"startTime":3013.11,"endTime":3019.212,"body":"the home gym dumbbell only people."},{"startTime":3019.835,"endTime":3022.876,"body":"Yeah, I feel like we've covered the home"},{"startTime":3019.835,"endTime":3022.876,"body":"gym."},{"startTime":3022.876,"endTime":3027.74,"body":"Well, so the interesting thing here is"},{"startTime":3022.876,"endTime":3027.74,"body":"with the shoulders, and I might end up"},{"startTime":3027.74,"endTime":3032.943,"body":"eating these words a little bit later in"},{"startTime":3027.74,"endTime":3032.943,"body":"the episode, I think a lot of the home gym"},{"startTime":3032.943,"endTime":3038.126,"body":"slash functional training facility and the"},{"startTime":3032.943,"endTime":3038.126,"body":"DB bands, I think my choices might be the"},{"startTime":3038.126,"endTime":3038.866,"body":"same."},{"startTime":3039.382,"endTime":3041.332,"body":"Yeah, yeah, no, I agree."},{"startTime":3041.332,"endTime":3046.602,"body":"I, I, I, I don't think there's, especially"},{"startTime":3041.332,"endTime":3046.602,"body":"with the interior delt pressing, like you,"},{"startTime":3046.602,"endTime":3049.33,"body":"you, you're going to choose a dumbbell"},{"startTime":3046.602,"endTime":3049.33,"body":"regardless across the board."},{"startTime":3049.33,"endTime":3054.01,"body":"And then, yeah, I mean, if you're not in a"},{"startTime":3049.33,"endTime":3054.01,"body":"commercial gym where you have access to"},{"startTime":3054.01,"endTime":3058.278,"body":"cables, then yeah, I mean, your options"},{"startTime":3054.01,"endTime":3058.278,"body":"are dumbbells and bands."},{"startTime":3058.278,"endTime":3064.746,"body":"I can't see a, a, a place where I would"},{"startTime":3058.278,"endTime":3064.746,"body":"prioritize a barbell front raise over a,"},{"startTime":3064.746,"endTime":3066.678,"body":"uh, yeah, I, I,"},{"startTime":3066.678,"endTime":3071.938,"body":"I can't think of anything creative enough"},{"startTime":3066.678,"endTime":3071.938,"body":"to do anything better than using dumbbells"},{"startTime":3071.938,"endTime":3074.627,"body":"and bands, even in the home gym setting."},{"startTime":3074.627,"endTime":3078.409,"body":"And maybe we'll just quickly kind of"},{"startTime":3074.627,"endTime":3078.409,"body":"highlight why we wouldn't want to use a"},{"startTime":3078.409,"endTime":3079.449,"body":"band there."},{"startTime":3080.47,"endTime":3085.532,"body":"For you, you're basically fixed into a"},{"startTime":3080.47,"endTime":3085.532,"body":"pronated position or supinated position,"},{"startTime":3085.532,"endTime":3087.553,"body":"which is neither of which..."},{"startTime":3088.653,"endTime":3089.894,"body":"Oh, I apologize."},{"startTime":3089.894,"endTime":3090.614,"body":"A barbell."},{"startTime":3090.614,"endTime":3091.595,"body":"Thank you, Brian."},{"startTime":3092.215,"endTime":3096.277,"body":"You're fixed into either a supinated or"},{"startTime":3092.215,"endTime":3096.277,"body":"pronated position, both of which would be"},{"startTime":3096.277,"endTime":3100.207,"body":"non-optimal for pretty much just joint"},{"startTime":3096.277,"endTime":3100.207,"body":"comfort in lining that up."},{"startTime":3100.207,"endTime":3105.869,"body":"And also you cannot move in a more natural"},{"startTime":3100.207,"endTime":3105.869,"body":"kind of wide to narrow arcing you are"},{"startTime":3105.869,"endTime":3108.33,"body":"locked into a fixed kind of path."},{"startTime":3109.57,"endTime":3114.973,"body":"Both of which I think I feel decently"},{"startTime":3109.57,"endTime":3114.973,"body":"comfortable saying over enough repetitions"},{"startTime":3114.973,"endTime":3120.095,"body":"performed in time will probably lead to"},{"startTime":3114.973,"endTime":3120.095,"body":"some joint related issues because you're"},{"startTime":3120.475,"endTime":3126.317,"body":"effectively moving in a in a plane of"},{"startTime":3120.475,"endTime":3126.317,"body":"motion that is not how your shoulders"},{"startTime":3126.317,"endTime":3129.14,"body":"would like to move, you know, if they had"},{"startTime":3126.317,"endTime":3129.14,"body":"the choice."},{"startTime":3129.14,"endTime":3133.378,"body":"you're locked into training the short"},{"startTime":3129.14,"endTime":3133.378,"body":"position as the primary target with the"},{"startTime":3133.378,"endTime":3137.616,"body":"barbell, because you can't actually, you"},{"startTime":3133.378,"endTime":3137.616,"body":"know, bring your arms behind your body."},{"startTime":3137.616,"endTime":3141.376,"body":"You can't change the resistance profile or"},{"startTime":3137.616,"endTime":3141.376,"body":"anything like that."},{"startTime":3142.19,"endTime":3144.25,"body":"So yeah, I agree."},{"startTime":3145.47,"endTime":3151.5,"body":"The last thing I'll say on this is that I"},{"startTime":3145.47,"endTime":3151.5,"body":"think for joint comfort and even for front"},{"startTime":3151.5,"endTime":3156.525,"body":"delt stimulus that keeping the hands in"},{"startTime":3151.5,"endTime":3156.525,"body":"that semi pronated position is seems to be"},{"startTime":3156.525,"endTime":3157.046,"body":"best."},{"startTime":3157.046,"endTime":3160.966,"body":"So neutral would be fine in my opinion as"},{"startTime":3157.046,"endTime":3160.966,"body":"well."},{"startTime":3160.966,"endTime":3165.588,"body":"But if you can maintain that kind of 45"},{"startTime":3160.966,"endTime":3165.588,"body":"degree hand position, almost like coming"},{"startTime":3165.588,"endTime":3170.886,"body":"up into this arrow where your thumbs form"},{"startTime":3165.588,"endTime":3170.886,"body":"a, I don't even know how to describe that,"},{"startTime":3170.886,"endTime":3172.046,"body":"you'll have to watch it on YouTube."},{"startTime":3172.046,"endTime":3176.18,"body":"But basically keeping a 45 degree hand"},{"startTime":3172.046,"endTime":3176.18,"body":"position the whole time where your palms"},{"startTime":3176.18,"endTime":3179.406,"body":"are half facing each other and half down,"},{"startTime":3176.18,"endTime":3179.406,"body":"that's probably where we wanna be there."},{"startTime":3179.406,"endTime":3182.406,"body":"So we've completely butchered front delts."},{"startTime":3182.406,"endTime":3183.318,"body":"Let's..."},{"startTime":3183.318,"endTime":3184.518,"body":"Let's move on to laterals."},{"startTime":3184.518,"endTime":3185.758,"body":"Why don't you start this time?"},{"startTime":3185.758,"endTime":3188.845,"body":"Let's do commercial gym and let's talk"},{"startTime":3185.758,"endTime":3188.845,"body":"about our favorite movements."},{"startTime":3189.059,"endTime":3194.76,"body":"Yeah, so I mean, commercial gym, my"},{"startTime":3189.059,"endTime":3194.76,"body":"favorite is going to be a behind the back"},{"startTime":3194.76,"endTime":3197.121,"body":"cable lateral raise."},{"startTime":3198.661,"endTime":3201.322,"body":"That or a..."},{"startTime":3201.322,"endTime":3202.702,"body":"This one is a toss-up, right?"},{"startTime":3202.702,"endTime":3204.003,"body":"I do really like that."},{"startTime":3204.003,"endTime":3209.284,"body":"However, I do also really like a seated"},{"startTime":3204.003,"endTime":3209.284,"body":"version where you have..."},{"startTime":3209.524,"endTime":3213.625,"body":"or that or a seated cable Y-Race where I"},{"startTime":3209.524,"endTime":3213.625,"body":"can put my back against something."},{"startTime":3214.046,"endTime":3217.306,"body":"Those would be my top two choices there."},{"startTime":3218.134,"endTime":3223.634,"body":"You have your back against a bench for a"},{"startTime":3218.134,"endTime":3223.634,"body":"Y-Raze."},{"startTime":3224.967,"endTime":3226.346,"body":"facing the cables."},{"startTime":3226.55,"endTime":3227.618,"body":"facing the cables."},{"startTime":3227.618,"endTime":3229.042,"body":"Yep, that makes sense."},{"startTime":3229.042,"endTime":3229.398,"body":"Okay."},{"startTime":3229.398,"endTime":3230.668,"body":"I think that..."},{"startTime":3230.668,"endTime":3233.37,"body":"is, sorry, I'll just finish really quick."},{"startTime":3233.37,"endTime":3238.253,"body":"What I like there is because you can, you"},{"startTime":3233.37,"endTime":3238.253,"body":"don't have to worry about like the balance"},{"startTime":3238.253,"endTime":3244.757,"body":"of, you can like sit back into it and you"},{"startTime":3238.253,"endTime":3244.757,"body":"let gravity do its thing on your body, you"},{"startTime":3244.757,"endTime":3248.98,"body":"know, and you can, I feel like you can"},{"startTime":3244.757,"endTime":3248.98,"body":"generate a little bit more torque at the"},{"startTime":3248.98,"endTime":3254.524,"body":"shoulder there and train them a little bit"},{"startTime":3248.98,"endTime":3254.524,"body":"heavier because of your, how you're seated"},{"startTime":3254.524,"endTime":3255.164,"body":"there."},{"startTime":3255.164,"endTime":3258.663,"body":"And then you can obviously, like we talked"},{"startTime":3255.164,"endTime":3258.663,"body":"about with the, with the"},{"startTime":3258.663,"endTime":3263.793,"body":"The pulley heights, you can modify the"},{"startTime":3258.663,"endTime":3263.793,"body":"height to bias where you want the overload"},{"startTime":3263.793,"endTime":3264.79,"body":"there as well."},{"startTime":3264.79,"endTime":3266.13,"body":"Yep, yep."},{"startTime":3267.71,"endTime":3275.546,"body":"One thing I will add to that, or maybe"},{"startTime":3267.71,"endTime":3275.546,"body":"play devil's advocate to, is that Cass has"},{"startTime":3275.546,"endTime":3280.67,"body":"always been a huge proponent of not"},{"startTime":3275.546,"endTime":3280.67,"body":"locking the scapula down when doing"},{"startTime":3280.67,"endTime":3284.086,"body":"movements that involve movement from the"},{"startTime":3280.67,"endTime":3284.086,"body":"scapula."},{"startTime":3284.086,"endTime":3288.55,"body":"Um, so back in the day, before I even ever"},{"startTime":3284.086,"endTime":3288.55,"body":"went to end one, one of my favorite"},{"startTime":3288.55,"endTime":3292.616,"body":"movements was to do a lying why raise"},{"startTime":3288.55,"endTime":3292.616,"body":"where you would have, it'd be cuffed and"},{"startTime":3292.616,"endTime":3297.79,"body":"you would have them cross cable and you"},{"startTime":3292.616,"endTime":3297.79,"body":"would be lying down on your back as you do"},{"startTime":3297.79,"endTime":3298.086,"body":"them."},{"startTime":3298.086,"endTime":3302.006,"body":"And it really is like you said, very"},{"startTime":3298.086,"endTime":3302.006,"body":"stable because you're, you can't go"},{"startTime":3302.006,"endTime":3302.286,"body":"anywhere."},{"startTime":3302.286,"endTime":3303.286,"body":"You can't cheat."},{"startTime":3303.286,"endTime":3307.576,"body":"Um, cast kind of scolded me for that"},{"startTime":3303.286,"endTime":3307.576,"body":"because it was locking the scapula in"},{"startTime":3307.576,"endTime":3311.478,"body":"place and told me that the better solution"},{"startTime":3307.576,"endTime":3311.478,"body":"to provide"},{"startTime":3311.478,"endTime":3316.07,"body":"support for the torso during any sort of"},{"startTime":3311.478,"endTime":3316.07,"body":"movement that involves the scapula like"},{"startTime":3316.07,"endTime":3320.678,"body":"that is to have the chest support beyond"},{"startTime":3316.07,"endTime":3320.678,"body":"the front instead of the back."},{"startTime":3320.678,"endTime":3325.078,"body":"And so in like an interior delt raise, you"},{"startTime":3320.678,"endTime":3325.078,"body":"could have the support beyond the back"},{"startTime":3325.078,"endTime":3327.278,"body":"because you're training the front of the"},{"startTime":3325.078,"endTime":3327.278,"body":"body."},{"startTime":3327.278,"endTime":3330.558,"body":"But in a movement where you're training"},{"startTime":3327.278,"endTime":3330.558,"body":"more of the back of the body like you"},{"startTime":3330.558,"endTime":3334.043,"body":"would in a Y raise, his argument was that"},{"startTime":3330.558,"endTime":3334.043,"body":"you wouldn't want to trap the scapula in"},{"startTime":3334.043,"endTime":3334.478,"body":"that manner."},{"startTime":3334.478,"endTime":3338.55,"body":"So what I tend to do Y raises, I'll"},{"startTime":3334.478,"endTime":3338.55,"body":"usually do them."},{"startTime":3338.55,"endTime":3344.118,"body":"standing prone against like an inclined"},{"startTime":3338.55,"endTime":3344.118,"body":"bench where it's a chest support instead"},{"startTime":3344.118,"endTime":3345.55,"body":"of a back support."},{"startTime":3345.55,"endTime":3352.89,"body":"At the end of the day, like, I don't"},{"startTime":3345.55,"endTime":3352.89,"body":"necessarily think that there's a whole lot"},{"startTime":3352.89,"endTime":3357.34,"body":"of limitation by having the scapula"},{"startTime":3352.89,"endTime":3357.34,"body":"supported like you mentioned or doing it"},{"startTime":3357.34,"endTime":3361.986,"body":"on the floor like I mentioned or even, you"},{"startTime":3357.34,"endTime":3361.986,"body":"know, laying down on a bench on your back."},{"startTime":3362.89,"endTime":3363.638,"body":"But."},{"startTime":3363.638,"endTime":3366.662,"body":"maybe something to keep in mind for some"},{"startTime":3363.638,"endTime":3366.662,"body":"people, especially those that may have"},{"startTime":3366.662,"endTime":3371.426,"body":"like a sticky scapula that doesn't tend to"},{"startTime":3366.662,"endTime":3371.426,"body":"move as freely as they want it to."},{"startTime":3371.426,"endTime":3376.158,"body":"So yeah, moving on to my favorite"},{"startTime":3371.426,"endTime":3376.158,"body":"movement, it is also a behind the back"},{"startTime":3376.158,"endTime":3377.103,"body":"cable lateral raise."},{"startTime":3377.103,"endTime":3381.788,"body":"My question for you is do you have a"},{"startTime":3377.103,"endTime":3381.788,"body":"preference on doing it single arm or dual"},{"startTime":3381.788,"endTime":3382.535,"body":"arm?"},{"startTime":3385.535,"endTime":3389.957,"body":"I prefer the behind the back version dual"},{"startTime":3385.535,"endTime":3389.957,"body":"arm."},{"startTime":3391.718,"endTime":3396.5,"body":"I haven't, in full disclosure, this could"},{"startTime":3391.718,"endTime":3396.5,"body":"be just because I've never really set it"},{"startTime":3396.5,"endTime":3399.802,"body":"up well enough unilaterally."},{"startTime":3400.122,"endTime":3405.985,"body":"I just don't, I would probably do like"},{"startTime":3400.122,"endTime":3405.985,"body":"more of a Y-rays-esque approach if I was"},{"startTime":3405.985,"endTime":3407.51,"body":"going to do it like unilaterally."},{"startTime":3407.51,"endTime":3410.81,"body":"Hmm, where you're coming across the front"},{"startTime":3407.51,"endTime":3410.81,"body":"of the body."},{"startTime":3411.31,"endTime":3412.65,"body":"Yeah, yeah, yeah."},{"startTime":3412.65,"endTime":3420.536,"body":"Interesting, yeah, I actually prefer the"},{"startTime":3412.65,"endTime":3420.536,"body":"single arm behind the body for the lateral"},{"startTime":3420.536,"endTime":3421.15,"body":"raise."},{"startTime":3421.15,"endTime":3425.47,"body":"And it's only a slight change, a slight"},{"startTime":3421.15,"endTime":3425.47,"body":"preference."},{"startTime":3425.47,"endTime":3430.012,"body":"I actually have both in my programs almost"},{"startTime":3425.47,"endTime":3430.012,"body":"all the time, where I'll have one day be"},{"startTime":3430.012,"endTime":3432.03,"body":"the single arm and one day be the dual"},{"startTime":3430.012,"endTime":3432.03,"body":"arm."},{"startTime":3432.03,"endTime":3435.527,"body":"But as far as training at longer muscle"},{"startTime":3432.03,"endTime":3435.527,"body":"lengths,"},{"startTime":3435.67,"endTime":3441.16,"body":"When you're doing a dual arm cable lateral"},{"startTime":3435.67,"endTime":3441.16,"body":"raise, you're limited by where the cables"},{"startTime":3441.16,"endTime":3443.31,"body":"cross over behind your body."},{"startTime":3443.31,"endTime":3448.165,"body":"So the longest position you can get to"},{"startTime":3443.31,"endTime":3448.165,"body":"really is the point where those two balls"},{"startTime":3448.165,"endTime":3449.23,"body":"connect with each other."},{"startTime":3449.23,"endTime":3453.35,"body":"And so it's somewhere around your side."},{"startTime":3453.35,"endTime":3457.178,"body":"Like you might be able to get to like your"},{"startTime":3453.35,"endTime":3457.178,"body":"outer butt, but not really to like the"},{"startTime":3457.178,"endTime":3458.47,"body":"back of your butt, right?"},{"startTime":3458.47,"endTime":3462.792,"body":"Whereas when I'm doing the single arm"},{"startTime":3458.47,"endTime":3462.792,"body":"version, I usually use it to prioritize"},{"startTime":3462.792,"endTime":3463.41,"body":"more length."},{"startTime":3463.41,"endTime":3464.374,"body":"And so"},{"startTime":3464.374,"endTime":3467.509,"body":"I'll set the cable at wrist height,"},{"startTime":3464.374,"endTime":3467.509,"body":"whereas for the dual, sometimes I'll set"},{"startTime":3467.509,"endTime":3470.334,"body":"it a little bit lower so that it's more"},{"startTime":3467.509,"endTime":3470.334,"body":"short overloaded."},{"startTime":3470.334,"endTime":3474.508,"body":"And I'll often just lean into the fact"},{"startTime":3470.334,"endTime":3474.508,"body":"that I can get a deeper stretch in the"},{"startTime":3474.508,"endTime":3478.414,"body":"length and position with the single arm"},{"startTime":3474.508,"endTime":3478.414,"body":"one, and I'll rotate my body around."},{"startTime":3478.414,"endTime":3483.254,"body":"And then when I get to that length and"},{"startTime":3478.414,"endTime":3483.254,"body":"position, my hand, like say I'm working my"},{"startTime":3483.254,"endTime":3487.844,"body":"left hand, my left hand in the length and"},{"startTime":3483.254,"endTime":3487.844,"body":"position actually goes and touches my"},{"startTime":3487.844,"endTime":3488.994,"body":"right butt cheek."},{"startTime":3488.994,"endTime":3492.342,"body":"So the stretch on the lateral delt,"},{"startTime":3492.342,"endTime":3497.51,"body":"is much more, by a matter of six inches"},{"startTime":3492.342,"endTime":3497.51,"body":"even, than I would get if I was doing the"},{"startTime":3497.51,"endTime":3499.362,"body":"dual cable lateral res."},{"startTime":3500.367,"endTime":3502.398,"body":"Yeah, that's a very, very valid point."},{"startTime":3502.838,"endTime":3504.158,"body":"Yeah, so I love that."},{"startTime":3504.158,"endTime":3508.646,"body":"And then I love both versions of both of"},{"startTime":3504.158,"endTime":3508.646,"body":"those movements where we can do the full"},{"startTime":3508.646,"endTime":3512.342,"body":"range where we get up almost until the"},{"startTime":3508.646,"endTime":3512.342,"body":"cable is basically running along the"},{"startTime":3512.342,"endTime":3514.918,"body":"tricep or the underarm as you reach the"},{"startTime":3512.342,"endTime":3514.918,"body":"top."},{"startTime":3514.918,"endTime":3516.626,"body":"That's kind of like the short position."},{"startTime":3516.626,"endTime":3519.31,"body":"But I also love doing these with bottom"},{"startTime":3516.626,"endTime":3519.31,"body":"range of motion."},{"startTime":3519.31,"endTime":3523.458,"body":"And so a lot of people have pointed out to"},{"startTime":3519.31,"endTime":3523.458,"body":"me that my bottom range of motion"},{"startTime":3523.458,"endTime":3526.478,"body":"laterals, they basically go up to arm"},{"startTime":3523.458,"endTime":3526.478,"body":"horizontal to the ground."},{"startTime":3526.478,"endTime":3530.664,"body":"And that's actually how most people when"},{"startTime":3526.478,"endTime":3530.664,"body":"you say lateral raise, they just"},{"startTime":3530.664,"endTime":3531.606,"body":"inherently stop."},{"startTime":3531.606,"endTime":3533.686,"body":"at arm parallel to the ground."},{"startTime":3533.686,"endTime":3537.651,"body":"But the way that I'm doing them, because I"},{"startTime":3533.686,"endTime":3537.651,"body":"know the short position is gonna be arm a"},{"startTime":3537.651,"endTime":3541.856,"body":"lot higher up, that when I stop at"},{"startTime":3537.651,"endTime":3541.856,"body":"horizontal, that is biasing that length"},{"startTime":3541.856,"endTime":3545.182,"body":"and position, especially with the single"},{"startTime":3541.856,"endTime":3545.182,"body":"arm version where I'm getting more of that"},{"startTime":3545.182,"endTime":3546.006,"body":"stretch behind the back."},{"startTime":3546.006,"endTime":3550.812,"body":"So the first 12 inches of the range of"},{"startTime":3546.006,"endTime":3550.812,"body":"motion, I'm barely even making it out away"},{"startTime":3550.812,"endTime":3551.766,"body":"from my butt."},{"startTime":3551.766,"endTime":3554.678,"body":"And then it's, you know, the rest of the"},{"startTime":3551.766,"endTime":3554.678,"body":"range of motion is kind of moving out to"},{"startTime":3554.678,"endTime":3555.046,"body":"the side."},{"startTime":3555.046,"endTime":3558.626,"body":"So, you know, very..."},{"startTime":3558.806,"endTime":3562.811,"body":"great movement because you can manipulate"},{"startTime":3558.806,"endTime":3562.811,"body":"it in so many ways to provide a deeper"},{"startTime":3562.811,"endTime":3567.736,"body":"stretch, more length, less length, just a"},{"startTime":3562.811,"endTime":3567.736,"body":"whole ton of ways that you can use that"},{"startTime":3567.736,"endTime":3570.546,"body":"movement to benefit your side delt"},{"startTime":3567.736,"endTime":3570.546,"body":"training."},{"startTime":3572.822,"endTime":3573.962,"body":"You're muted."},{"startTime":3575.879,"endTime":3576.719,"body":"Thank you."},{"startTime":3577.619,"endTime":3581.061,"body":"So, I think we hit that pretty good from"},{"startTime":3577.619,"endTime":3581.061,"body":"like the lengthened side of things and"},{"startTime":3581.061,"endTime":3583.502,"body":"then from a shortened position."},{"startTime":3586.143,"endTime":3587.724,"body":"This one is hard, right?"},{"startTime":3587.724,"endTime":3593.826,"body":"And I know a lot of personal preference"},{"startTime":3587.724,"endTime":3593.826,"body":"comes into this, but I think if I'm being"},{"startTime":3593.826,"endTime":3597.608,"body":"honest, I think if I'm training in"},{"startTime":3593.826,"endTime":3597.608,"body":"targeting that short position, I want a"},{"startTime":3597.608,"endTime":3599.649,"body":"seated dumbbell lateral."},{"startTime":3600.309,"endTime":3601.49,"body":"For some reason, right?"},{"startTime":3601.49,"endTime":3603.971,"body":"And like I said, personal bias, it just..."},{"startTime":3603.971,"endTime":3605.471,"body":"It lines up a little bit better with me."},{"startTime":3605.471,"endTime":3607.171,"body":"I get a better stimulus."},{"startTime":3607.932,"endTime":3614.854,"body":"And I just, I do particularly like that"},{"startTime":3607.932,"endTime":3614.854,"body":"exercise, even though I know objectively,"},{"startTime":3614.954,"endTime":3618.255,"body":"that would be another one where I think,"},{"startTime":3614.954,"endTime":3618.255,"body":"you know, if I were to make a blanketed"},{"startTime":3618.255,"endTime":3622.537,"body":"statement for the majority of people, I"},{"startTime":3618.255,"endTime":3622.537,"body":"think it would be another cable setup"},{"startTime":3622.537,"endTime":3625.338,"body":"would be best for most."},{"startTime":3625.338,"endTime":3628.758,"body":"But personally, for myself, I just feel a"},{"startTime":3625.338,"endTime":3628.758,"body":"little bit different."},{"startTime":3628.886,"endTime":3629.188,"body":"Mm-hmm."},{"startTime":3629.188,"endTime":3629.49,"body":"Yeah."},{"startTime":3629.49,"endTime":3634.02,"body":"I mean, I think there's a ton of value in"},{"startTime":3629.49,"endTime":3634.02,"body":"prioritizing the short position in"},{"startTime":3634.02,"endTime":3634.326,"body":"general."},{"startTime":3634.326,"endTime":3639.046,"body":"Like, I've talked a lot about here how I"},{"startTime":3634.326,"endTime":3639.046,"body":"love to go short lengthened as my"},{"startTime":3639.046,"endTime":3640.526,"body":"sequencing for a muscle group."},{"startTime":3640.526,"endTime":3646.629,"body":"And so what you'll often see me do in my"},{"startTime":3640.526,"endTime":3646.629,"body":"programs and in my own programming is"},{"startTime":3646.629,"endTime":3651.655,"body":"starting with a dumbbell lateral raise"},{"startTime":3646.629,"endTime":3651.655,"body":"that involves no loss of tension at the"},{"startTime":3651.655,"endTime":3652.026,"body":"bottom."},{"startTime":3652.026,"endTime":3655.498,"body":"And so the thing with the dumbbell lateral"},{"startTime":3652.026,"endTime":3655.498,"body":"raise is that when your arm is hanging"},{"startTime":3655.498,"endTime":3656.054,"body":"vertically..."},{"startTime":3656.054,"endTime":3657.934,"body":"there is no tension on the side delt."},{"startTime":3657.934,"endTime":3662.394,"body":"The tension is on your upper traps as far"},{"startTime":3657.934,"endTime":3662.394,"body":"as like having to support your scapula and"},{"startTime":3662.394,"endTime":3663.894,"body":"keep you from collapsing over."},{"startTime":3663.894,"endTime":3669.818,"body":"So when I do the dumbbell lateral raise,"},{"startTime":3663.894,"endTime":3669.818,"body":"no loss of tension, it basically goes from"},{"startTime":3669.818,"endTime":3672.574,"body":"parallel where the arm is horizontal to"},{"startTime":3669.818,"endTime":3672.574,"body":"the ground."},{"startTime":3672.574,"endTime":3676.674,"body":"And then we come down until the arm is"},{"startTime":3672.574,"endTime":3676.674,"body":"about 30 degrees off the torso."},{"startTime":3676.674,"endTime":3682.422,"body":"And these are, man, these will crush your"},{"startTime":3676.674,"endTime":3682.422,"body":"ego because there's so much..."},{"startTime":3682.422,"endTime":3686.667,"body":"subtle momentum that you can use even if"},{"startTime":3682.422,"endTime":3686.667,"body":"you're not using your torso just by"},{"startTime":3686.667,"endTime":3691.397,"body":"starting at the bottom and then"},{"startTime":3686.667,"endTime":3691.397,"body":"aggressively pushing out You can get a lot"},{"startTime":3691.397,"endTime":3695.762,"body":"more weight than you can when you're"},{"startTime":3691.397,"endTime":3695.762,"body":"starting your rep with your arm already 30"},{"startTime":3695.762,"endTime":3702.602,"body":"degrees A B ducted away from the body So I"},{"startTime":3695.762,"endTime":3702.602,"body":"love doing those as a starter movement and"},{"startTime":3702.602,"endTime":3707.398,"body":"I do those either seated like you said"},{"startTime":3702.602,"endTime":3707.398,"body":"I'll do them standing sometimes but I"},{"startTime":3707.398,"endTime":3709.782,"body":"think my preferred way of doing them"},{"startTime":3709.782,"endTime":3713.622,"body":"is actually to lean my chest against an"},{"startTime":3709.782,"endTime":3713.622,"body":"inclined bench."},{"startTime":3713.622,"endTime":3716.993,"body":"So kind of like you mentioned with the"},{"startTime":3713.622,"endTime":3716.993,"body":"front raise, if you wanted to make it more"},{"startTime":3716.993,"endTime":3720.822,"body":"short overloaded, you would shift your"},{"startTime":3716.993,"endTime":3720.822,"body":"body around and lean into the bench."},{"startTime":3720.822,"endTime":3723.822,"body":"That's what I do with this lateral raise"},{"startTime":3720.822,"endTime":3723.822,"body":"because I'm already trying to prioritize"},{"startTime":3723.822,"endTime":3725.542,"body":"the short position anyways."},{"startTime":3725.542,"endTime":3727.342,"body":"So why not make it even shorter?"},{"startTime":3727.342,"endTime":3731.486,"body":"And then I'll do those where the arm comes"},{"startTime":3727.342,"endTime":3731.486,"body":"down to that 30 degrees away from torso or"},{"startTime":3731.486,"endTime":3733.502,"body":"from bench and then up to lateral."},{"startTime":3733.502,"endTime":3736.95,"body":"And so you're really only getting a,"},{"startTime":3733.502,"endTime":3736.95,"body":"you're going from like 30 to 90."},{"startTime":3736.95,"endTime":3738.05,"body":"It's kind of the way I would describe"},{"startTime":3736.95,"endTime":3738.05,"body":"that."},{"startTime":3738.05,"endTime":3742.002,"body":"You're only getting about 60 degrees range"},{"startTime":3738.05,"endTime":3742.002,"body":"of motion there, which is a lot less than"},{"startTime":3742.002,"endTime":3745.77,"body":"you could be getting, but the point is to"},{"startTime":3742.002,"endTime":3745.77,"body":"prioritize the short position."},{"startTime":3745.77,"endTime":3750.414,"body":"So I'll usually sequence workouts going"},{"startTime":3745.77,"endTime":3750.414,"body":"from that movement for higher reps, call"},{"startTime":3750.414,"endTime":3753.19,"body":"it the 12 to 20 rep range."},{"startTime":3753.19,"endTime":3757.895,"body":"And then I'll go into one of the ones we"},{"startTime":3753.19,"endTime":3757.895,"body":"talked about prior with the single arm or"},{"startTime":3757.895,"endTime":3762.506,"body":"dual cable lateral raise, and I'll do"},{"startTime":3757.895,"endTime":3762.506,"body":"those with more of like a wrist height"},{"startTime":3762.506,"endTime":3764.99,"body":"position where I'm prioritizing more of"},{"startTime":3762.506,"endTime":3764.99,"body":"the length and position."},{"startTime":3764.99,"endTime":3765.59,"body":"And so..."},{"startTime":3765.59,"endTime":3767.91,"body":"Those are definitely my two favorites."},{"startTime":3767.91,"endTime":3771.554,"body":"Anything to add to that before we kind of"},{"startTime":3767.91,"endTime":3771.554,"body":"generalize that down into the home gym"},{"startTime":3771.554,"endTime":3772.268,"body":"setting."},{"startTime":3776.406,"endTime":3777.246,"body":"No, okay."},{"startTime":3777.246,"endTime":3781.646,"body":"Yeah, so I think you are on mute, but"},{"startTime":3777.246,"endTime":3781.646,"body":"yeah, you're shaking your head."},{"startTime":3781.646,"endTime":3783.306,"body":"We got it, we're cool."},{"startTime":3783.766,"endTime":3790.262,"body":"So as far as home gym dumbbell programs,"},{"startTime":3783.766,"endTime":3790.262,"body":"for me, the no loss of tension lateral"},{"startTime":3790.262,"endTime":3794.406,"body":"raise, regardless of whether you're seated"},{"startTime":3790.262,"endTime":3794.406,"body":"on a bench or standing, same idea, that"},{"startTime":3794.406,"endTime":3795.166,"body":"doesn't change."},{"startTime":3795.166,"endTime":3798.406,"body":"You can do that in any of the programs"},{"startTime":3795.166,"endTime":3798.406,"body":"that you're doing."},{"startTime":3798.406,"endTime":3803.356,"body":"As far as moving on to the second"},{"startTime":3798.406,"endTime":3803.356,"body":"movement, this is one where actually"},{"startTime":3803.356,"endTime":3804.202,"body":"bands,"},{"startTime":3804.31,"endTime":3805.834,"body":"are really not a bad idea."},{"startTime":3805.834,"endTime":3810.372,"body":"And I'll even let you know that you can"},{"startTime":3805.834,"endTime":3810.372,"body":"set your band up in a manner, because I've"},{"startTime":3810.372,"endTime":3814.07,"body":"experimented with this and I have a video"},{"startTime":3810.372,"endTime":3814.07,"body":"on it as well on my YouTube somewhere."},{"startTime":3814.07,"endTime":3819.447,"body":"But if you set a band at wrist height and"},{"startTime":3814.07,"endTime":3819.447,"body":"then you walk out so that there's a little"},{"startTime":3819.447,"endTime":3823.137,"body":"bit of tension in the bottom of the"},{"startTime":3819.447,"endTime":3823.137,"body":"lateral raise and you're literally using"},{"startTime":3823.137,"endTime":3828.15,"body":"the band to emulate a single arm behind"},{"startTime":3823.137,"endTime":3828.15,"body":"the back cable lateral raise, it actually"},{"startTime":3828.15,"endTime":3829.75,"body":"changes the resistance profile."},{"startTime":3829.75,"endTime":3831.85,"body":"So what I mean"},{"startTime":3833.75,"endTime":3837.11,"body":"There's some tension at the bottom, the"},{"startTime":3833.75,"endTime":3837.11,"body":"band's at wrist height."},{"startTime":3837.11,"endTime":3841.122,"body":"Your arm is perpendicular to that band at"},{"startTime":3837.11,"endTime":3841.122,"body":"the bottom, just like we talked about in"},{"startTime":3841.122,"endTime":3841.79,"body":"the last section."},{"startTime":3841.79,"endTime":3846.01,"body":"So the most, well, a lot of tension is at"},{"startTime":3841.79,"endTime":3846.01,"body":"the bottom position."},{"startTime":3846.01,"endTime":3850.414,"body":"As you begin to raise your arm up, yes,"},{"startTime":3846.01,"endTime":3850.414,"body":"the tension is gonna increase because it's"},{"startTime":3850.414,"endTime":3854.95,"body":"a band and the band is moving further away"},{"startTime":3850.414,"endTime":3854.95,"body":"from your center of mass, your AB ducting"},{"startTime":3854.95,"endTime":3855.67,"body":"your arm."},{"startTime":3855.67,"endTime":3860.897,"body":"However, once you pass arm parallel to the"},{"startTime":3855.67,"endTime":3860.897,"body":"ground and you begin continuing up, that"},{"startTime":3860.897,"endTime":3863.83,"body":"tension is actually gonna drop off in the"},{"startTime":3860.897,"endTime":3863.83,"body":"band."},{"startTime":3863.83,"endTime":3868.415,"body":"So this is one of those weird occasions"},{"startTime":3863.83,"endTime":3868.415,"body":"where you can manipulate band tension to"},{"startTime":3868.415,"endTime":3873.814,"body":"actually be more of a mid-range overload,"},{"startTime":3868.415,"endTime":3873.814,"body":"even though 99% of the time that you're"},{"startTime":3873.814,"endTime":3877.71,"body":"using a band for anything, it's gonna be a"},{"startTime":3873.814,"endTime":3877.71,"body":"very short overload."},{"startTime":3877.71,"endTime":3879.43,"body":"So hopefully that makes sense."},{"startTime":3879.43,"endTime":3883.224,"body":"As your arm raises past parallel, the arm"},{"startTime":3879.43,"endTime":3883.224,"body":"moves back toward the body, which releases"},{"startTime":3883.224,"endTime":3884.61,"body":"some of the band tension."},{"startTime":3884.61,"endTime":3888.21,"body":"So the point of maximum resistance is"},{"startTime":3884.61,"endTime":3888.21,"body":"actually gonna be more in that"},{"startTime":3888.21,"endTime":3891.51,"body":"mid-lengthened range, which is kinda crazy"},{"startTime":3888.21,"endTime":3891.51,"body":"with a band, but I think it's a really"},{"startTime":3891.51,"endTime":3893.398,"body":"great tool to use in this situation for"},{"startTime":3891.51,"endTime":3893.398,"body":"my..."},{"startTime":3893.398,"endTime":3894.446,"body":"people."},{"startTime":3895.075,"endTime":3900.458,"body":"Yeah, I think like as we're going through"},{"startTime":3895.075,"endTime":3900.458,"body":"this episode, like our shoulders are one"},{"startTime":3900.458,"endTime":3901.639,"body":"of the muscle groups."},{"startTime":3901.639,"endTime":3906.503,"body":"Like I would say maybe one of the fewer"},{"startTime":3901.639,"endTime":3906.503,"body":"like, I would say the trade-offs aren't"},{"startTime":3906.503,"endTime":3911.766,"body":"massive in training from the home gym or,"},{"startTime":3906.503,"endTime":3911.766,"body":"you know, dumbbell and band only setup."},{"startTime":3912.374,"endTime":3917.906,"body":"Yeah, I mean, there's certainly some"},{"startTime":3912.374,"endTime":3917.906,"body":"manipulation of cable height that, uh,"},{"startTime":3917.906,"endTime":3920.674,"body":"and, and resistance profile and yeah."},{"startTime":3920.674,"endTime":3921.673,"body":"But you're right."},{"startTime":3921.673,"endTime":3927.667,"body":"Like if you just did say banded partials"},{"startTime":3921.673,"endTime":3927.667,"body":"at the bottom and you just went up to arm"},{"startTime":3927.667,"endTime":3932.394,"body":"parallel to the ground and back, um, you"},{"startTime":3927.667,"endTime":3932.394,"body":"get some pretty decent tension throughout"},{"startTime":3932.394,"endTime":3933.414,"body":"that whole range."},{"startTime":3933.414,"endTime":3938.978,"body":"So yeah, I mean, there, there definitely"},{"startTime":3933.414,"endTime":3938.978,"body":"is a drop off, especially in the, the"},{"startTime":3938.978,"endTime":3941.234,"body":"evenness of the resistance profile."},{"startTime":3941.234,"endTime":3942.034,"body":"Like,"},{"startTime":3942.262,"endTime":3944.862,"body":"in the cable, you just really can't beat"},{"startTime":3942.262,"endTime":3944.862,"body":"that."},{"startTime":3944.862,"endTime":3950.344,"body":"But yeah, I mean, you can do a decent job"},{"startTime":3944.862,"endTime":3950.344,"body":"with the bands at home for sure."},{"startTime":3950.371,"endTime":3955.586,"body":"I guess I should have said like trade off"},{"startTime":3950.371,"endTime":3955.586,"body":"relative to other muscle groups."},{"startTime":3955.586,"endTime":3955.888,"body":"Yeah."},{"startTime":3955.888,"endTime":3960.222,"body":"if you're trying to do back work with a"},{"startTime":3955.888,"endTime":3960.222,"body":"band, you're just always gonna be limited"},{"startTime":3960.222,"endTime":3961.39,"body":"by the short position."},{"startTime":3961.39,"endTime":3967.375,"body":"But because of the single arm nature and"},{"startTime":3961.39,"endTime":3967.375,"body":"manipulating band height in relation to"},{"startTime":3967.375,"endTime":3971.15,"body":"torso position and things like that, yeah,"},{"startTime":3967.375,"endTime":3971.15,"body":"you can make some decent changes there."},{"startTime":3971.15,"endTime":3976.102,"body":"And then another one that's probably just"},{"startTime":3971.15,"endTime":3976.102,"body":"worth mentioning because we discussed it"},{"startTime":3976.102,"endTime":3980.956,"body":"in the beginning of the episode is that"},{"startTime":3976.102,"endTime":3980.956,"body":"idea of using the incline bench, like you"},{"startTime":3980.956,"endTime":3983.094,"body":"said, to get a little bit more length."},{"startTime":3983.094,"endTime":3984.366,"body":"in the lateral raise as well."},{"startTime":3984.366,"endTime":3987.862,"body":"So it's the same way you said you could"},{"startTime":3984.366,"endTime":3987.862,"body":"use an inclined bench sitting back to"},{"startTime":3987.862,"endTime":3991.822,"body":"increase the length a little bit or make"},{"startTime":3987.862,"endTime":3991.822,"body":"it more mid-range for the front raise."},{"startTime":3991.822,"endTime":3994.598,"body":"You can do the same thing for the dumbbell"},{"startTime":3991.822,"endTime":3994.598,"body":"lateral raise."},{"startTime":3994.598,"endTime":3999.97,"body":"And then I'll just throw one more into the"},{"startTime":3994.598,"endTime":3999.97,"body":"pot that we're actually including in our"},{"startTime":3999.97,"endTime":4004.824,"body":"next Paragon training cycles are going to"},{"startTime":3999.97,"endTime":4004.824,"body":"be the sideline lateral raise where you're"},{"startTime":4004.824,"endTime":4007.592,"body":"lying on an inclined bench on your side."},{"startTime":4007.592,"endTime":4009.822,"body":"So it's a single arm"},{"startTime":4012.342,"endTime":4017.767,"body":"It actually does change the resistance"},{"startTime":4012.342,"endTime":4017.767,"body":"profile where the most tension is in the"},{"startTime":4017.767,"endTime":4022.746,"body":"bottom half of that movement, because as"},{"startTime":4017.767,"endTime":4022.746,"body":"your arm raises up and begins coming back"},{"startTime":4022.746,"endTime":4027.322,"body":"toward your body, the resistance profile"},{"startTime":4022.746,"endTime":4027.322,"body":"does drop off and become easier in the"},{"startTime":4027.322,"endTime":4027.842,"body":"short position."},{"startTime":4027.842,"endTime":4034.066,"body":"So if you're on a sideline lateral raise,"},{"startTime":4027.842,"endTime":4034.066,"body":"bring the arm in front of the body"},{"startTime":4034.066,"endTime":4036.122,"body":"slightly, you'll feel a bit of a stretch"},{"startTime":4034.066,"endTime":4036.122,"body":"in the bottom."},{"startTime":4036.122,"endTime":4039.482,"body":"You're not completely absent of fighting"},{"startTime":4036.122,"endTime":4039.482,"body":"gravity."},{"startTime":4039.482,"endTime":4042.326,"body":"So there actually is some tension there in"},{"startTime":4039.482,"endTime":4042.326,"body":"that sideline version."},{"startTime":4042.326,"endTime":4045.546,"body":"where you don't have that tension if"},{"startTime":4042.326,"endTime":4045.546,"body":"you're just sitting on an inclined bench,"},{"startTime":4045.546,"endTime":4048.406,"body":"you know, with both arms lean back."},{"startTime":4048.406,"endTime":4051.83,"body":"And so the sideline lateral raise is a"},{"startTime":4048.406,"endTime":4051.83,"body":"really great way of kind of adding a"},{"startTime":4051.83,"endTime":4055.56,"body":"little bit of tension in the length and"},{"startTime":4051.83,"endTime":4055.56,"body":"position for the home gym people."},{"startTime":4056.963,"endTime":4059.323,"body":"Yeah, a quick question for you, Brian."},{"startTime":4060.644,"endTime":4064.666,"body":"I would make the argument that with that"},{"startTime":4060.644,"endTime":4064.666,"body":"particular exercise, you really kind of"},{"startTime":4064.666,"endTime":4070.229,"body":"have to reduce your load, or you run into"},{"startTime":4064.666,"endTime":4070.229,"body":"kind of joint discomfort rather quickly."},{"startTime":4070.229,"endTime":4072.57,"body":"Have you found that to be true yourself?"},{"startTime":4072.758,"endTime":4075.158,"body":"I haven't used this movement personally"},{"startTime":4072.758,"endTime":4075.158,"body":"long enough."},{"startTime":4075.158,"endTime":4078.708,"body":"I've experimented with it for videos and"},{"startTime":4075.158,"endTime":4078.708,"body":"shit like that, but I haven't actually had"},{"startTime":4078.708,"endTime":4082.498,"body":"it in my program to really note whether"},{"startTime":4078.708,"endTime":4082.498,"body":"that would become an issue or not."},{"startTime":4082.498,"endTime":4085.23,"body":"What is your thought on why that would be?"},{"startTime":4086.651,"endTime":4091.035,"body":"I think it might be more relative because"},{"startTime":4086.651,"endTime":4091.035,"body":"it's like you're moving in like a very,"},{"startTime":4091.035,"endTime":4093.857,"body":"like when we, if we're talking about"},{"startTime":4091.035,"endTime":4093.857,"body":"someone doing a lateral raise, right?"},{"startTime":4093.857,"endTime":4095.799,"body":"We're like, Hey, we're going to put you in"},{"startTime":4093.857,"endTime":4095.799,"body":"the scapular plane."},{"startTime":4095.799,"endTime":4099.102,"body":"You know, it's a little bit more"},{"startTime":4095.799,"endTime":4099.102,"body":"appropriate for, for joint comfort."},{"startTime":4099.102,"endTime":4103.465,"body":"I feel like with this one, you have to,"},{"startTime":4099.102,"endTime":4103.465,"body":"you can't really perform it that way as"},{"startTime":4103.465,"endTime":4103.746,"body":"much."},{"startTime":4103.746,"endTime":4108.4490000000005,"body":"And it's a little bit more, you know,"},{"startTime":4103.746,"endTime":4108.4490000000005,"body":"straight to the side."},{"startTime":4109.110000000001,"endTime":4114.374,"body":"I do think too, because of how it's, how"},{"startTime":4109.110000000001,"endTime":4114.374,"body":"it's loaded and your, it's"},{"startTime":4114.947,"endTime":4117.508,"body":"I don't know, I'm kind of fumbling over my"},{"startTime":4114.947,"endTime":4117.508,"body":"words here."},{"startTime":4117.7880000000005,"endTime":4122.732,"body":"I feel like it, I don't know, it just"},{"startTime":4117.7880000000005,"endTime":4122.732,"body":"bothers me all the time whenever I try and"},{"startTime":4122.732,"endTime":4123.012,"body":"do it."},{"startTime":4123.012,"endTime":4128.775,"body":"And I have to really, really kind of"},{"startTime":4123.012,"endTime":4128.775,"body":"reduce the load any time I have used it to"},{"startTime":4129.736,"endTime":4133.799,"body":"get around the increase in joint"},{"startTime":4129.736,"endTime":4133.799,"body":"discomfort."},{"startTime":4133.799,"endTime":4138.826,"body":"So potentially just a disclaimer for those"},{"startTime":4133.799,"endTime":4138.826,"body":"guys to, yeah."},{"startTime":4138.826,"endTime":4140.895,"body":"of options that we've provided throughout"},{"startTime":4138.826,"endTime":4140.895,"body":"this episode though."},{"startTime":4140.895,"endTime":4144.346,"body":"So there should be a number of solutions"},{"startTime":4140.895,"endTime":4144.346,"body":"that you guys can use regardless of your"},{"startTime":4144.346,"endTime":4145.306,"body":"gym setup."},{"startTime":4147.478,"endTime":4149.123,"body":"Sweet, that's all I got."},{"startTime":4149.123,"endTime":4152.485,"body":"Yeah, and like Brian said in the beginning"},{"startTime":4149.123,"endTime":4152.485,"body":"episode that I kind of forgot about, we"},{"startTime":4152.485,"endTime":4158.428,"body":"covered the rear delts last week, and I"},{"startTime":4152.485,"endTime":4158.428,"body":"mean, there are some potentially more"},{"startTime":4158.428,"endTime":4163.091,"body":"modifications we could've walked through,"},{"startTime":4158.428,"endTime":4163.091,"body":"but a lot of the same things apply, and"},{"startTime":4163.091,"endTime":4167.714,"body":"fortunately for the shoulder, it's like"},{"startTime":4163.091,"endTime":4167.714,"body":"one of the more complicated joints,"},{"startTime":4167.714,"endTime":4171.516,"body":"obviously, with injuries and stuff like"},{"startTime":4167.714,"endTime":4171.516,"body":"that, but whether you're training the"},{"startTime":4171.516,"endTime":4175.303,"body":"anterior head or trying to target"},{"startTime":4171.516,"endTime":4175.303,"body":"primarily the anterior delt."},{"startTime":4175.303,"endTime":4179.006,"body":"the anterior delt, the medial delt, the"},{"startTime":4175.303,"endTime":4179.006,"body":"lateral delt, a lot of the same principles"},{"startTime":4179.006,"endTime":4184.711,"body":"apply, like Brian said, with the wrist"},{"startTime":4179.006,"endTime":4184.711,"body":"height, or the pulley height relative to"},{"startTime":4184.711,"endTime":4188.414,"body":"the wrist to the ground, whether that's"},{"startTime":4184.711,"endTime":4188.414,"body":"going to bias the lengthened position or"},{"startTime":4188.414,"endTime":4189.595,"body":"the shortened position more."},{"startTime":4189.595,"endTime":4195.341,"body":"And just kind of understanding that goes a"},{"startTime":4189.595,"endTime":4195.341,"body":"very, very long way in how you approach"},{"startTime":4195.341,"endTime":4198.303,"body":"your training and performing exercises in"},{"startTime":4195.341,"endTime":4198.303,"body":"the gym."},{"startTime":4198.303,"endTime":4201.006,"body":"It's massive."},{"startTime":4201.006,"endTime":4201.32,"body":"Cool."},{"startTime":4201.32,"endTime":4204.672,"body":"And then any questions that arise, guys,"},{"startTime":4201.32,"endTime":4204.672,"body":"drop them in the YouTube comments or send"},{"startTime":4204.672,"endTime":4206.85,"body":"us a DM or whatever, and we'll expand on"},{"startTime":4204.672,"endTime":4206.85,"body":"it."},{"startTime":4207.003,"endTime":4207.963,"body":"Definitely."},{"startTime":4208.183,"endTime":4213.127,"body":"Next week, I believe we are going to host"},{"startTime":4208.183,"endTime":4213.127,"body":"our final Q\u0026A of the year, if I'm not"},{"startTime":4213.127,"endTime":4217.81,"body":"mistaken, and then we will take a week off"},{"startTime":4213.127,"endTime":4217.81,"body":"during the holiday week as Brian will be"},{"startTime":4217.81,"endTime":4222.193,"body":"traveling with his family and we want to"},{"startTime":4217.81,"endTime":4222.193,"body":"give him time away, and then we will pick"},{"startTime":4222.193,"endTime":4230.439,"body":"up after that in January for what will be"},{"startTime":4222.193,"endTime":4230.439,"body":"the fourth year of Eat, Train, Prosper?"},{"startTime":4231.88,"endTime":4233.121,"body":"Wow."},{"startTime":4234.562,"endTime":4235.262,"body":"Yeah."},{"startTime":4235.403,"endTime":4237.571,"body":"Alright guys, as always, thank you for"},{"startTime":4235.403,"endTime":4237.571,"body":"listening."},{"startTime":4237.571,"endTime":4240.258,"body":"Brian and I will talk to you next week."}]}