{"version":"1.0.0","segments":[{"startTime":27.954,"endTime":29.814,"body":"What's up guys, happy Tuesday."},{"startTime":29.814,"endTime":31.655,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":31.655,"endTime":37.397999999999996,"body":"Today Brian and I are continuing our"},{"startTime":31.655,"endTime":37.397999999999996,"body":"training design or our design series and"},{"startTime":37.397999999999996,"endTime":39.018,"body":"we are moving into chest."},{"startTime":39.018,"endTime":43.801,"body":"So if you go back a few episodes which I"},{"startTime":39.018,"endTime":43.801,"body":"can actually give to you right here, the"},{"startTime":43.801,"endTime":48.882999999999996,"body":"first episode we covered back in last was"},{"startTime":43.801,"endTime":48.882999999999996,"body":"episode 137 which is a very, very fun,"},{"startTime":48.882999999999996,"endTime":49.063,"body":"good one."},{"startTime":49.063,"endTime":54.878,"body":"Episode 138 we cover shoulders and then in"},{"startTime":49.063,"endTime":54.878,"body":"episode 140 we cover."},{"startTime":54.878,"endTime":55.518,"body":"quads."},{"startTime":55.518,"endTime":61.064,"body":"So in this episode 144, we are finally"},{"startTime":55.518,"endTime":61.064,"body":"digging into how we would approach"},{"startTime":61.064,"endTime":66.729,"body":"designing a chest session with a few"},{"startTime":61.064,"endTime":66.729,"body":"different given hierarchies or tiers of"},{"startTime":66.729,"endTime":68.411,"body":"equipment availability."},{"startTime":68.411,"endTime":72.63499999999999,"body":"But before we dive into the nuts and bolts"},{"startTime":68.411,"endTime":72.63499999999999,"body":"of today's episode, Brian, can you kick us"},{"startTime":72.63499999999999,"endTime":74.456,"body":"off with some updates please?"},{"startTime":74.71000000000001,"endTime":76.511,"body":"Of course, yeah."},{"startTime":76.511,"endTime":78.512,"body":"I have two updates today."},{"startTime":79.093,"endTime":83.837,"body":"The first one I'm gonna cover is a"},{"startTime":79.093,"endTime":83.837,"body":"somewhat in-depth update on the weed"},{"startTime":83.837,"endTime":86.13900000000001,"body":"experiment that I've been undergoing."},{"startTime":86.37899999999999,"endTime":89.722,"body":"And so yeah, I'm just gonna talk about"},{"startTime":86.37899999999999,"endTime":89.722,"body":"that a little bit because I've been"},{"startTime":89.722,"endTime":95.427,"body":"getting this question from a number of"},{"startTime":89.722,"endTime":95.427,"body":"people with different contexts associated"},{"startTime":95.427,"endTime":95.747,"body":"to it."},{"startTime":95.747,"endTime":99.01,"body":"Some of them are asking about it specific"},{"startTime":95.747,"endTime":99.01,"body":"to me."},{"startTime":99.01,"endTime":101.892,"body":"Some of them are asking about it specific"},{"startTime":99.01,"endTime":101.892,"body":"to themselves."},{"startTime":102.473,"endTime":103.962,"body":"But basically the question"},{"startTime":103.962,"endTime":107.723,"body":"is some version of, is it really a"},{"startTime":103.962,"endTime":107.723,"body":"problem?"},{"startTime":108.563,"endTime":114.026,"body":"And it's an interesting question because I"},{"startTime":108.563,"endTime":114.026,"body":"think that how you answer that is very"},{"startTime":114.026,"endTime":119.628,"body":"dependent upon how you're consuming it and"},{"startTime":114.026,"endTime":119.628,"body":"how it's impacting your life individually."},{"startTime":120.388,"endTime":125.25,"body":"And so I have kind of five thoughts on"},{"startTime":120.388,"endTime":125.25,"body":"the, is it a problem question?"},{"startTime":125.25,"endTime":130.952,"body":"And the first one I don't think applies to"},{"startTime":125.25,"endTime":130.952,"body":"me, but I do think it applies to many, and"},{"startTime":130.952,"endTime":133.57299999999998,"body":"that is the prevalence of laziness."},{"startTime":134.22199999999998,"endTime":140.666,"body":"And the prevalence of laziness, it can"},{"startTime":134.22199999999998,"endTime":140.666,"body":"lead to negative life outcomes."},{"startTime":140.786,"endTime":146.39,"body":"And so what I mean by that is it could"},{"startTime":140.786,"endTime":146.39,"body":"lead to, you know, lack of exercise, lack"},{"startTime":146.39,"endTime":151.713,"body":"of movement in your daily life, and lack"},{"startTime":146.39,"endTime":151.713,"body":"of motivation to pursue your goals."},{"startTime":152.714,"endTime":153.715,"body":"And I do see that."},{"startTime":153.715,"endTime":157.537,"body":"Like at least a number of my friends from"},{"startTime":153.715,"endTime":157.537,"body":"high school and college that I used to"},{"startTime":157.537,"endTime":162.481,"body":"consume with, they have kind of fallen"},{"startTime":157.537,"endTime":162.481,"body":"into that category and some of them never"},{"startTime":162.481,"endTime":163.761,"body":"really got out of it."},{"startTime":163.906,"endTime":169.53,"body":"But there's just as many of my friends"},{"startTime":163.906,"endTime":169.53,"body":"from those eras and my current era that"},{"startTime":169.53,"endTime":172.353,"body":"consume regularly or even more than I do."},{"startTime":172.353,"endTime":173.714,"body":"And they're go getters."},{"startTime":173.714,"endTime":175.075,"body":"They exercise."},{"startTime":175.075,"endTime":179.558,"body":"They actually use it as motivation to"},{"startTime":175.075,"endTime":179.558,"body":"exercise in many cases."},{"startTime":179.558,"endTime":185.283,"body":"Like I've expressed how one of my favorite"},{"startTime":179.558,"endTime":185.283,"body":"things to do is or was to take a hit and"},{"startTime":185.283,"endTime":187.104,"body":"go for a really long bike ride."},{"startTime":187.705,"endTime":193.689,"body":"I know my uncle, who's now 70 or whatever,"},{"startTime":187.705,"endTime":193.689,"body":"but he was a waiter."},{"startTime":194.174,"endTime":197.216,"body":"just kind of wasting his life away until"},{"startTime":194.174,"endTime":197.216,"body":"he was in his late 30s."},{"startTime":197.216,"endTime":200.959,"body":"And then one day he said he got really"},{"startTime":197.216,"endTime":200.959,"body":"high and went for a run and decided that"},{"startTime":200.959,"endTime":202.601,"body":"he wanted to be a chiropractor."},{"startTime":202.601,"endTime":206.244,"body":"And now 30 years later, he has gone"},{"startTime":202.601,"endTime":206.244,"body":"through chiropractic school and he's a"},{"startTime":206.244,"endTime":206.904,"body":"chiropractor."},{"startTime":206.904,"endTime":210.487,"body":"You know, that's his job and his career"},{"startTime":206.904,"endTime":210.487,"body":"and he's still a daily weed smoker."},{"startTime":210.487,"endTime":216.672,"body":"So, um, I do think that it can impact"},{"startTime":210.487,"endTime":216.672,"body":"people differently and knowing where you"},{"startTime":216.672,"endTime":219.295,"body":"fall in that spectrum is, is very"},{"startTime":216.672,"endTime":219.295,"body":"important."},{"startTime":219.295,"endTime":223.237,"body":"So second one, uh, is it a problem?"},{"startTime":224.682,"endTime":231.127,"body":"I would say the one that I'm mostly"},{"startTime":224.682,"endTime":231.127,"body":"concerned with here is the severe sleep"},{"startTime":231.127,"endTime":234.949,"body":"withdrawal symptoms that I had when I"},{"startTime":231.127,"endTime":234.949,"body":"first stopped."},{"startTime":235.11,"endTime":238.012,"body":"And so I talked about this a lot in prior"},{"startTime":235.11,"endTime":238.012,"body":"episodes."},{"startTime":238.012,"endTime":241.514,"body":"If you guys go back, maybe four episodes,"},{"startTime":238.012,"endTime":241.514,"body":"I think the quads training episode, I"},{"startTime":241.514,"endTime":245.277,"body":"talked about it quite a bit, but I had a"},{"startTime":241.514,"endTime":245.277,"body":"really bad sleep withdrawal for about"},{"startTime":245.277,"endTime":248.979,"body":"seven to 10 days and my sleep was really"},{"startTime":245.277,"endTime":248.979,"body":"severely impacted."},{"startTime":250.881,"endTime":251.961,"body":"The last..."},{"startTime":252.574,"endTime":257.975,"body":"The last four days, I actually took a"},{"startTime":252.574,"endTime":257.975,"body":"gummy, so I made it 33 days."},{"startTime":257.975,"endTime":261.736,"body":"I took a gummy on Friday, Saturday, and"},{"startTime":257.975,"endTime":261.736,"body":"Sunday."},{"startTime":262.736,"endTime":267.297,"body":"My intention, as I've discussed on the"},{"startTime":262.736,"endTime":267.297,"body":"podcast, was to have more days each week"},{"startTime":267.297,"endTime":271.358,"body":"that I don't consume than days that I do"},{"startTime":267.297,"endTime":271.358,"body":"consume."},{"startTime":271.599,"endTime":276.6,"body":"And so I did take it Friday, Saturday, and"},{"startTime":271.599,"endTime":276.6,"body":"Sunday, just a very low dose in the late"},{"startTime":276.6,"endTime":281.541,"body":"afternoon evening, and my sleep was"},{"startTime":276.6,"endTime":281.541,"body":"amazing."},{"startTime":282.578,"endTime":289.622,"body":"It's hard for me to describe how great"},{"startTime":282.578,"endTime":289.622,"body":"sleep latency was, but also how great just"},{"startTime":289.622,"endTime":291.363,"body":"sleep throughout the night was."},{"startTime":291.363,"endTime":296.786,"body":"All three of those nights, I only woke up"},{"startTime":291.363,"endTime":296.786,"body":"once and my sleep efficiency was 90 plus"},{"startTime":296.786,"endTime":297.186,"body":"percent."},{"startTime":297.186,"endTime":301.328,"body":"I would sleep for eight hours and eight"},{"startTime":297.186,"endTime":301.328,"body":"hours and 20 minutes in bed or something"},{"startTime":301.328,"endTime":302.669,"body":"along those lines."},{"startTime":303.029,"endTime":309.413,"body":"And then yesterday being Monday, and with"},{"startTime":303.029,"endTime":309.413,"body":"my goal being to consume less days than I"},{"startTime":309.413,"endTime":310.733,"body":"do consume."},{"startTime":310.786,"endTime":313.408,"body":"I didn't take anything yesterday and it"},{"startTime":310.786,"endTime":313.408,"body":"was fine."},{"startTime":313.408,"endTime":317.31,"body":"Like I didn't have any cravings in the"},{"startTime":313.408,"endTime":317.31,"body":"afternoon or whatever, fell asleep fine."},{"startTime":317.751,"endTime":321.814,"body":"But last night I woke up three times and"},{"startTime":317.751,"endTime":321.814,"body":"dreams were back too, the really bad,"},{"startTime":321.814,"endTime":322.594,"body":"horrific dreams."},{"startTime":322.594,"endTime":327.017,"body":"I had three anxiety dreams that woke me up"},{"startTime":322.594,"endTime":327.017,"body":"in a semi panic throughout the night."},{"startTime":327.017,"endTime":331.1,"body":"And that's from literally just consuming"},{"startTime":327.017,"endTime":331.1,"body":"three days in a row prior."},{"startTime":331.1,"endTime":334.663,"body":"And then I don't consume one day and"},{"startTime":331.1,"endTime":334.663,"body":"suddenly these dreams and the terrible"},{"startTime":334.663,"endTime":336.184,"body":"sleep are back again."},{"startTime":336.645,"endTime":338.265,"body":"And so that concerns me."},{"startTime":338.682,"endTime":342.663,"body":"I don't know what to make of it at the"},{"startTime":338.682,"endTime":342.663,"body":"moment, but I do know that the fact that"},{"startTime":342.663,"endTime":346.544,"body":"it's impacting sleep that much is not"},{"startTime":342.663,"endTime":346.544,"body":"something that I love."},{"startTime":346.664,"endTime":350.885,"body":"And I don't want to reach a point where I"},{"startTime":346.664,"endTime":350.885,"body":"become dependent on it to sleep."},{"startTime":350.885,"endTime":354.926,"body":"I don't want to feel like, oh, I'm taking"},{"startTime":350.885,"endTime":354.926,"body":"this 10 day trip to Costa Rica in the"},{"startTime":354.926,"endTime":358.747,"body":"spring this year, and I have to figure out"},{"startTime":354.926,"endTime":358.747,"body":"a way to like sneak gummies into the"},{"startTime":358.747,"endTime":363.668,"body":"country or else I'm not gonna sleep well,"},{"startTime":358.747,"endTime":363.668,"body":"or I'm not gonna enjoy my experience fully"},{"startTime":363.668,"endTime":365.389,"body":"or something along those lines."},{"startTime":365.389,"endTime":368.242,"body":"And so I do have a bit of trepidation in"},{"startTime":365.389,"endTime":368.242,"body":"this."},{"startTime":368.242,"endTime":374.205,"body":"specifically regarding sleep and this kind"},{"startTime":368.242,"endTime":374.205,"body":"of unexpected, severe impact that it seems"},{"startTime":374.205,"endTime":375.505,"body":"to be having on it."},{"startTime":376.766,"endTime":380.708,"body":"Third is concerns over cognitive decline"},{"startTime":376.766,"endTime":380.708,"body":"over time."},{"startTime":380.928,"endTime":385.951,"body":"And the studies, I've looked into studies"},{"startTime":380.928,"endTime":385.951,"body":"on this, there isn't really any study that"},{"startTime":385.951,"endTime":391.994,"body":"has done a long-term RCT on cognitive"},{"startTime":385.951,"endTime":391.994,"body":"decline due to marijuana consumption, but"},{"startTime":392.135,"endTime":397.63,"body":"I can't help but think that consuming"},{"startTime":392.135,"endTime":397.63,"body":"marijuana over the course of a life"},{"startTime":397.63,"endTime":400.71,"body":"would have some sort of impact on"},{"startTime":397.63,"endTime":400.71,"body":"cognitive decline."},{"startTime":400.71,"endTime":402.671,"body":"And so I'm kinda gonna table that one."},{"startTime":402.671,"endTime":406.372,"body":"I don't have enough information on it at"},{"startTime":402.671,"endTime":406.372,"body":"the moment, but it's a semi-concern for"},{"startTime":406.372,"endTime":408.613,"body":"me."},{"startTime":408.613,"endTime":410.393,"body":"Then there's the small concern."},{"startTime":410.393,"endTime":414.174,"body":"Well, actually, this is a large concern,"},{"startTime":410.393,"endTime":414.174,"body":"but smoking it versus eating it and the"},{"startTime":414.174,"endTime":416.735,"body":"impact on the lungs or the respiratory"},{"startTime":414.174,"endTime":416.735,"body":"system."},{"startTime":416.735,"endTime":422.136,"body":"And so as I go back to consuming it again"},{"startTime":416.735,"endTime":422.136,"body":"now, one of my big commitments is not to"},{"startTime":422.136,"endTime":422.917,"body":"smoke it anymore."},{"startTime":422.917,"endTime":426.757,"body":"I literally just wanna be done putting"},{"startTime":422.917,"endTime":426.757,"body":"things into my lungs forever."},{"startTime":426.77,"endTime":433.452,"body":"So if I can't continue consuming it with"},{"startTime":426.77,"endTime":433.452,"body":"just edibles, I'm gonna have to stop it"},{"startTime":433.452,"endTime":437.913,"body":"complete cessation because I really, I"},{"startTime":433.452,"endTime":437.913,"body":"just don't wanna be putting things into my"},{"startTime":437.913,"endTime":441.634,"body":"lungs and I think that is something that"},{"startTime":437.913,"endTime":441.634,"body":"anybody that's concerned with longevity"},{"startTime":441.634,"endTime":445.915,"body":"over time or with athletic performance or"},{"startTime":441.634,"endTime":445.915,"body":"anything like that, that's something that"},{"startTime":445.915,"endTime":448.156,"body":"they should highly consider as well."},{"startTime":448.756,"endTime":453.397,"body":"And so I just feel very confident in that"},{"startTime":448.756,"endTime":453.397,"body":"statement and."},{"startTime":453.926,"endTime":457.527,"body":"I'm gonna do a really, really good job of"},{"startTime":453.926,"endTime":457.527,"body":"making sure that only edibles are going"},{"startTime":457.527,"endTime":460.008,"body":"into my body if I'm consuming going"},{"startTime":457.527,"endTime":460.008,"body":"forward."},{"startTime":460.829,"endTime":465.13,"body":"And then the final concern, which I do"},{"startTime":460.829,"endTime":465.13,"body":"think is relevant for me and is maybe not"},{"startTime":465.13,"endTime":470.132,"body":"relevant for other people, is concerns"},{"startTime":465.13,"endTime":470.132,"body":"over appetite management and food choices."},{"startTime":470.513,"endTime":479.717,"body":"And I just, I have an association of I'm"},{"startTime":470.513,"endTime":479.717,"body":"high, I want certain foods in my mouth and"},{"startTime":479.717,"endTime":481.566,"body":"I want those flavors and..."},{"startTime":481.566,"endTime":485.707,"body":"the flavors that I want, the profile of"},{"startTime":481.566,"endTime":485.707,"body":"flavors changes when I'm high."},{"startTime":486.007,"endTime":494.431,"body":"And so I need to be able to find a way to"},{"startTime":486.007,"endTime":494.431,"body":"manage this in some way if I'm gonna"},{"startTime":494.431,"endTime":501.794,"body":"continue consuming so that I don't go back"},{"startTime":494.431,"endTime":501.794,"body":"to eating a bunch of highly palatable"},{"startTime":501.794,"endTime":502.694,"body":"foods."},{"startTime":502.814,"endTime":506.936,"body":"I'm less concerned about the foods that"},{"startTime":502.814,"endTime":506.936,"body":"are like fried and more fatty as long as"},{"startTime":506.936,"endTime":510.717,"body":"the fat being used isn't the worst source"},{"startTime":506.936,"endTime":510.717,"body":"of fat."},{"startTime":510.738,"endTime":512.899,"body":"I'm much more concerned about the sugar."},{"startTime":513.179,"endTime":519.664,"body":"And I think sugar has further reaching"},{"startTime":513.179,"endTime":519.664,"body":"effects than just the moment."},{"startTime":519.664,"endTime":524.127,"body":"It's not just, oh, I put in all these"},{"startTime":519.664,"endTime":524.127,"body":"extra shitty calories into my body."},{"startTime":524.127,"endTime":528.69,"body":"It's the impact that then has on"},{"startTime":524.127,"endTime":528.69,"body":"downstream effects of sleep and things"},{"startTime":528.69,"endTime":529.65,"body":"like that."},{"startTime":529.6510000000001,"endTime":533.393,"body":"And then that has effects on the quality"},{"startTime":529.6510000000001,"endTime":533.393,"body":"of my next day."},{"startTime":534.5740000000001,"endTime":536.616,"body":"And so I really do need to manage that."},{"startTime":536.616,"endTime":539.697,"body":"And I also need to manage proximity of"},{"startTime":536.616,"endTime":539.697,"body":"food to bedtime."},{"startTime":540.01,"endTime":544.834,"body":"One thing I've really noticed throughout"},{"startTime":540.01,"endTime":544.834,"body":"this experiment of cessation is that"},{"startTime":544.834,"endTime":549.357,"body":"stopping eating for me two and a half to"},{"startTime":544.834,"endTime":549.357,"body":"three hours before bed has to be a"},{"startTime":549.357,"endTime":550.618,"body":"non-negotiable."},{"startTime":550.618,"endTime":555.582,"body":"And if I'm consuming weed and suddenly I'm"},{"startTime":550.618,"endTime":555.582,"body":"getting hungry at 8 p.m."},{"startTime":555.582,"endTime":560.166,"body":"or 830 and eating something, anything,"},{"startTime":555.582,"endTime":560.166,"body":"doesn't matter what it is, that close to"},{"startTime":560.166,"endTime":563.368,"body":"bed, I notice that it severely impacts my"},{"startTime":560.166,"endTime":563.368,"body":"sleep."},{"startTime":563.449,"endTime":567.552,"body":"And so I have to manage the timing of my"},{"startTime":563.449,"endTime":567.552,"body":"food and I have to manage the amount of"},{"startTime":567.552,"endTime":569.573,"body":"sugar that I'm putting into my body."},{"startTime":569.802,"endTime":575.325,"body":"And if I can continue to manage those"},{"startTime":569.802,"endTime":575.325,"body":"things well, then I think it's not a"},{"startTime":575.325,"endTime":576.285,"body":"problem."},{"startTime":576.425,"endTime":580.488,"body":"But that's basically my five tiered answer"},{"startTime":576.425,"endTime":580.488,"body":"at the moment from the way that I've"},{"startTime":580.488,"endTime":585.511,"body":"intellectualized this and kind of, I"},{"startTime":580.488,"endTime":585.511,"body":"guess, introspected it."},{"startTime":585.511,"endTime":588.412,"body":"And so, yeah, that's where I stand at the"},{"startTime":585.511,"endTime":588.412,"body":"moment."},{"startTime":588.452,"endTime":592.895,"body":"I do think I'm still going to continue to"},{"startTime":588.452,"endTime":592.895,"body":"try to do it two to three days a week as I"},{"startTime":592.895,"endTime":593.855,"body":"want to."},{"startTime":593.975,"endTime":597.277,"body":"I'm gonna try not to do three days in a"},{"startTime":593.975,"endTime":597.277,"body":"row anymore because that sleep last night"},{"startTime":597.277,"endTime":597.957,"body":"was..."},{"startTime":598.57,"endTime":601.072,"body":"pretty uncomfortable having those dreams"},{"startTime":598.57,"endTime":601.072,"body":"come back again."},{"startTime":601.072,"endTime":604.275,"body":"And so maybe like an alternating day"},{"startTime":601.072,"endTime":604.275,"body":"approach or something along those lines"},{"startTime":604.275,"endTime":607.638,"body":"will work better, but I'm gonna continue"},{"startTime":604.275,"endTime":607.638,"body":"experimenting with it."},{"startTime":607.638,"endTime":609.68,"body":"And yeah, I've rambled for a long time."},{"startTime":609.68,"endTime":613.544,"body":"So I have one more update on my bike race,"},{"startTime":609.68,"endTime":613.544,"body":"but let's jump over to Aaron, see if he"},{"startTime":613.544,"endTime":615.945,"body":"has any thoughts and then some updates for"},{"startTime":613.544,"endTime":615.945,"body":"you, bud."},{"startTime":617.966,"endTime":621.489,"body":"I mean, I had a number of thoughts as you"},{"startTime":617.966,"endTime":621.489,"body":"were going through it, but then I think"},{"startTime":621.489,"endTime":626.052,"body":"like anytime I did have one you eventually"},{"startTime":621.489,"endTime":626.052,"body":"meandered into that thought."},{"startTime":629.642,"endTime":634.864,"body":"Yeah, it's the whole the whole question"},{"startTime":629.642,"endTime":634.864,"body":"from a whole, I think is just it's such a"},{"startTime":634.864,"endTime":635.425,"body":"good question."},{"startTime":635.425,"endTime":637.106,"body":"Like, you know, is it really a problem?"},{"startTime":637.106,"endTime":642.749,"body":"It it's contextually dependent upon the"},{"startTime":637.106,"endTime":642.749,"body":"person that its life it's impacting."},{"startTime":642.749,"endTime":643.849,"body":"You know what I mean?"},{"startTime":644.93,"endTime":647.251,"body":"I really, really love that answer."},{"startTime":647.251,"endTime":651.914,"body":"And I know a lot of people don't, but it's"},{"startTime":647.251,"endTime":651.914,"body":"like, who knows, you know, if I think you"},{"startTime":651.914,"endTime":654.095,"body":"answered it really, really well, is pretty"},{"startTime":651.914,"endTime":654.095,"body":"much what I'm getting."},{"startTime":654.095,"endTime":657.977,"body":"And I think the way that you structured"},{"startTime":654.095,"endTime":657.977,"body":"it, all just a really, really good answer"},{"startTime":657.977,"endTime":658.617,"body":"there."},{"startTime":658.934,"endTime":660.215,"body":"Thanks, man, appreciate it, yeah."},{"startTime":660.215,"endTime":663.437,"body":"And the other thing, the last thing I just"},{"startTime":660.215,"endTime":663.437,"body":"wanna say on it is that I don't love"},{"startTime":663.437,"endTime":663.878,"body":"alcohol."},{"startTime":663.878,"endTime":666.72,"body":"I actually, alcohol isn't for me."},{"startTime":666.76,"endTime":672.024,"body":"It affects my sleep more, it affects my"},{"startTime":666.76,"endTime":672.024,"body":"state of wellbeing more, it affects my"},{"startTime":672.024,"endTime":676.247,"body":"resting heart rate more, it just has all"},{"startTime":672.024,"endTime":676.247,"body":"these negative downstream effects on me."},{"startTime":676.388,"endTime":680.371,"body":"And so I've had a number of friends quit"},{"startTime":676.388,"endTime":680.371,"body":"weed and they just pick up drinking more"},{"startTime":680.371,"endTime":681.292,"body":"alcohol."},{"startTime":681.292,"endTime":683.453,"body":"And for me, that's not the answer."},{"startTime":684.935,"endTime":688.382,"body":"So yeah, with that in mind, I think that"},{"startTime":684.935,"endTime":688.382,"body":"weed is..."},{"startTime":688.382,"endTime":690.406,"body":"certainly the lesser of the two evils for"},{"startTime":688.382,"endTime":690.406,"body":"me."},{"startTime":690.406,"endTime":695.778,"body":"And if there's times that I want to adjust"},{"startTime":690.406,"endTime":695.778,"body":"my mindset in some way, I think that weed"},{"startTime":695.778,"endTime":696.961,"body":"is the better choice."},{"startTime":696.961,"endTime":697.881,"body":"So yeah."},{"startTime":699.534,"endTime":703.238,"body":"I mean, I guess for what it's worth for"},{"startTime":699.534,"endTime":703.238,"body":"any of the listeners out there, I'm one of"},{"startTime":703.238,"endTime":706.622,"body":"those people that I don't really feel"},{"startTime":703.238,"endTime":706.622,"body":"great with either."},{"startTime":706.943,"endTime":710.467,"body":"I would say if anything, like weed makes"},{"startTime":706.943,"endTime":710.467,"body":"me feel worse than alcohol."},{"startTime":710.627,"endTime":712.454,"body":"Um, I'm like, I'm."},{"startTime":712.454,"endTime":716.275,"body":"But I think that might be, there might be"},{"startTime":712.454,"endTime":716.275,"body":"characteristics of my personality."},{"startTime":716.275,"endTime":718.636,"body":"Like I'm quite introverted in those sorts"},{"startTime":716.275,"endTime":718.636,"body":"of things anyway."},{"startTime":718.636,"endTime":722.578,"body":"So then like when I'm high, it's like that"},{"startTime":718.636,"endTime":722.578,"body":"just like gets multiplied by a hundred and"},{"startTime":722.578,"endTime":724.179,"body":"the time moves really slow."},{"startTime":724.179,"endTime":726.72,"body":"And I just like get fixated on these"},{"startTime":724.179,"endTime":726.72,"body":"things."},{"startTime":726.72,"endTime":730.202,"body":"And then I'm like, whoa, time's moving way"},{"startTime":726.72,"endTime":730.202,"body":"too slow."},{"startTime":730.202,"endTime":731.542,"body":"And then I'm just miserable."},{"startTime":731.542,"endTime":736.905,"body":"So, um, yeah, it's just, I don't, yeah, I"},{"startTime":731.542,"endTime":736.905,"body":"just, it would be one of those things like"},{"startTime":736.905,"endTime":742.267,"body":"it's a negative into my life, just in how"},{"startTime":736.905,"endTime":742.267,"body":"I perceive myself with it."},{"startTime":742.368,"endTime":745.77,"body":"I think again that comes back to the"},{"startTime":742.368,"endTime":745.77,"body":"beauty of the individualism with it,"},{"startTime":745.77,"endTime":746.171,"body":"right?"},{"startTime":746.171,"endTime":748.632,"body":"You're like, hey, I like to get high and"},{"startTime":746.171,"endTime":748.632,"body":"go ride my bike."},{"startTime":748.813,"endTime":751.175,"body":"I can't go outside if I get hot."},{"startTime":751.175,"endTime":753.816,"body":"It's the sort of thing, like no fucking"},{"startTime":751.175,"endTime":753.816,"body":"way."},{"startTime":753.937,"endTime":761.162,"body":"Okay, so my observations or updates this"},{"startTime":753.937,"endTime":761.162,"body":"week."},{"startTime":761.383,"endTime":764.225,"body":"I have enough, I have to go back and"},{"startTime":761.383,"endTime":764.225,"body":"check."},{"startTime":764.225,"endTime":769.629,"body":"It's either week, I think it might be,"},{"startTime":764.225,"endTime":769.629,"body":"today is the start of week three on TRT."},{"startTime":770.674,"endTime":773.897,"body":"And my updates are really in relation to"},{"startTime":770.674,"endTime":773.897,"body":"that."},{"startTime":773.897,"endTime":778.942,"body":"So if you, for the listeners, if you"},{"startTime":773.897,"endTime":778.942,"body":"haven't heard, I think when we did my"},{"startTime":779.122,"endTime":782.666,"body":"January, my Aaron's Best Physique ever, we"},{"startTime":779.122,"endTime":782.666,"body":"kind of wrapped that up with some of my"},{"startTime":782.666,"endTime":784.147,"body":"future plans and those sorts of things."},{"startTime":784.147,"endTime":786.009,"body":"That was about two to three weeks ago."},{"startTime":786.87,"endTime":787.83,"body":"So it's been in."},{"startTime":788.091,"endTime":793.596,"body":"The biggest thing is I'm very, very happy"},{"startTime":788.091,"endTime":793.596,"body":"about the way I decided to go about this."},{"startTime":794.658,"endTime":800.24,"body":"I started from very, very lean, like"},{"startTime":794.658,"endTime":800.24,"body":"starting from arguably the best physique"},{"startTime":800.74,"endTime":802.661,"body":"I've ever had."},{"startTime":802.661,"endTime":806.543,"body":"Already doing everything else very, very"},{"startTime":802.661,"endTime":806.543,"body":"well, like training is dialed, nutrition"},{"startTime":806.543,"endTime":812.646,"body":"is dialed, and because it's so easy to be"},{"startTime":806.543,"endTime":812.646,"body":"objective to any changes and stuff that"},{"startTime":812.646,"endTime":818.408,"body":"are happening when both of those two"},{"startTime":812.646,"endTime":818.408,"body":"previous statements are already in place."},{"startTime":819.949,"endTime":820.949,"body":"The biggest..."},{"startTime":821.282,"endTime":824.824,"body":"I guess observations that I have noticed"},{"startTime":821.282,"endTime":824.824,"body":"so far, I don't think it's been long"},{"startTime":824.824,"endTime":828.907,"body":"enough for me to start to pick up on the"},{"startTime":824.824,"endTime":828.907,"body":"quality of life sorts of things and"},{"startTime":828.907,"endTime":830.187,"body":"changes there."},{"startTime":830.328,"endTime":834.791,"body":"As from what I've read, that would be a"},{"startTime":830.328,"endTime":834.791,"body":"couple more weeks, but I have noticed gym,"},{"startTime":835.051,"endTime":836.972,"body":"mostly gym related things."},{"startTime":838.634,"endTime":842.836,"body":"The biggest thing I've noticed is that you"},{"startTime":838.634,"endTime":842.836,"body":"are no longer playing the same game."},{"startTime":842.956,"endTime":845.138,"body":"It simply changes things."},{"startTime":846.759,"endTime":850.501,"body":"There's two pieces that I've really picked"},{"startTime":846.759,"endTime":850.501,"body":"up on."},{"startTime":853.746,"endTime":860.568,"body":"The negative associations like with the"},{"startTime":853.746,"endTime":860.568,"body":"pump and the pain that accompanies that is"},{"startTime":860.568,"endTime":861.888,"body":"completely different."},{"startTime":861.888,"endTime":866.71,"body":"And this is something that I would notice"},{"startTime":861.888,"endTime":866.71,"body":"when I'd be training with my training"},{"startTime":866.71,"endTime":869.93,"body":"partners who are very open that they're"},{"startTime":866.71,"endTime":869.93,"body":"enhanced and those sorts of things."},{"startTime":870.071,"endTime":875.152,"body":"Like we would do, for example, the a rest"},{"startTime":870.071,"endTime":875.152,"body":"pause set on the leg extension, which is a"},{"startTime":875.152,"endTime":876.612,"body":"pretty brutal set, right?"},{"startTime":876.612,"endTime":880.573,"body":"You get the lactic, the metabolite"},{"startTime":876.612,"endTime":880.573,"body":"buildup, it burns sort of thing."},{"startTime":881.378,"endTime":885.2,"body":"It is so much more worse now than it was"},{"startTime":881.378,"endTime":885.2,"body":"two weeks ago."},{"startTime":885.2,"endTime":889.602,"body":"Like the pain, the pump, it is"},{"startTime":885.2,"endTime":889.602,"body":"incapacitating."},{"startTime":889.602,"endTime":892.363,"body":"It hurts at least twice as bad."},{"startTime":892.404,"endTime":896.426,"body":"And I would watch, you know, like five"},{"startTime":892.404,"endTime":896.426,"body":"weeks ago or six weeks ago, I'm like,"},{"startTime":896.426,"endTime":897.907,"body":"we're all doing the same exact thing."},{"startTime":897.907,"endTime":901.109,"body":"Like they're getting, I'm getting dragged"},{"startTime":897.907,"endTime":901.109,"body":"through just as many reps as they are, but"},{"startTime":901.109,"endTime":903.99,"body":"like they are so much more miserable than"},{"startTime":901.109,"endTime":903.99,"body":"me."},{"startTime":903.99,"endTime":906.912,"body":"And I think it has to be, has to be the"},{"startTime":903.99,"endTime":906.912,"body":"gear."},{"startTime":906.912,"endTime":908.712,"body":"Like what else could it be?"},{"startTime":909.173,"endTime":910.093,"body":"It's the gear."},{"startTime":910.254,"endTime":911.194,"body":"it hurts worse."},{"startTime":911.194,"endTime":913.976,"body":"It just like, and that was a very, very"},{"startTime":911.194,"endTime":913.976,"body":"eye-opening thing."},{"startTime":913.976,"endTime":917.558,"body":"And I'm like, this, be careful what you"},{"startTime":913.976,"endTime":917.558,"body":"wish for, because this kind of fucking"},{"startTime":917.558,"endTime":918.459,"body":"sucks."},{"startTime":919.039,"endTime":919.92,"body":"So that was one."},{"startTime":919.92,"endTime":922.32,"body":"I just."},{"startTime":922.32,"endTime":922.88,"body":"or?"},{"startTime":923.57,"endTime":925.191,"body":"I don't know what it is."},{"startTime":926.213,"endTime":929.576,"body":"We very briefly talked about it on one"},{"startTime":926.213,"endTime":929.576,"body":"day."},{"startTime":929.576,"endTime":933.819,"body":"No one had a pretty decent answer and I"},{"startTime":929.576,"endTime":933.819,"body":"haven't had the time to really go dig into"},{"startTime":933.819,"endTime":939.464,"body":"it, but I mean, I feel very confident in"},{"startTime":933.819,"endTime":939.464,"body":"that statement."},{"startTime":939.704,"endTime":944.248,"body":"It's like the hole you can dig yourself"},{"startTime":939.704,"endTime":944.248,"body":"into, you can just dig the hole deeper in"},{"startTime":944.248,"endTime":944.989,"body":"terms of that."},{"startTime":944.989,"endTime":949.452,"body":"And then like the pain you get from it is"},{"startTime":944.989,"endTime":949.452,"body":"just significantly worse."},{"startTime":951.906,"endTime":956.11,"body":"And it's like, it's two sets, two sets of"},{"startTime":951.906,"endTime":956.11,"body":"leg extensions, like a rest pause, and I"},{"startTime":956.11,"endTime":960.133,"body":"mean, it's insane how uncomfortable it is."},{"startTime":961.836,"endTime":966.901,"body":"And the other thing that I've really"},{"startTime":961.836,"endTime":966.901,"body":"noticed, and I think this may relate into"},{"startTime":966.901,"endTime":971.805,"body":"my previous statement, as your reps slow"},{"startTime":966.901,"endTime":971.805,"body":"down,"},{"startTime":972.162,"endTime":976.826,"body":"your ability to like grind through them is"},{"startTime":972.162,"endTime":976.826,"body":"just more."},{"startTime":976.826,"endTime":982.05,"body":"Like I know from literally just so much"},{"startTime":976.826,"endTime":982.05,"body":"personal experience of like I get like one"},{"startTime":982.05,"endTime":986.874,"body":"rep slow down, I might get like one more"},{"startTime":982.05,"endTime":986.874,"body":"rep and then I fail, right?"},{"startTime":986.874,"endTime":991.078,"body":"So there's like rep, like the first part"},{"startTime":986.874,"endTime":991.078,"body":"is like reps are moving at a solid"},{"startTime":991.078,"endTime":992.479,"body":"sweeping cadence."},{"startTime":992.539,"endTime":997.264,"body":"You get like a rep and noticeable like rep"},{"startTime":992.539,"endTime":997.264,"body":"speed slow down, you know, and then I"},{"startTime":997.264,"endTime":999.885,"body":"would fail the next, you know, rep."},{"startTime":1000.158,"endTime":1004.261,"body":"What I'm finding now is like that slow"},{"startTime":1000.158,"endTime":1004.261,"body":"down period, I have like four or five of"},{"startTime":1004.261,"endTime":1007.403,"body":"those as opposed to one previously."},{"startTime":1007.964,"endTime":1011.347,"body":"And that's where I think, of course,"},{"startTime":1007.964,"endTime":1011.347,"body":"right?"},{"startTime":1011.347,"endTime":1013.768,"body":"Like a pendulum squat, not really."},{"startTime":1014.729,"endTime":1018.132,"body":"Leg extension is a very good example of"},{"startTime":1014.729,"endTime":1018.132,"body":"one."},{"startTime":1018.292,"endTime":1020.073,"body":"Leg curl, another one."},{"startTime":1020.094,"endTime":1025.838,"body":"The hack squat where you have a little bit"},{"startTime":1020.094,"endTime":1025.838,"body":"more of an even resistance distribution"},{"startTime":1025.838,"endTime":1029.781,"body":"was one I noticed today where I could"},{"startTime":1025.838,"endTime":1029.781,"body":"feel."},{"startTime":1030.03,"endTime":1032.693,"body":"You know when you can kind of feel like"},{"startTime":1030.03,"endTime":1032.693,"body":"it's getting really hard and you're like,"},{"startTime":1032.693,"endTime":1035.837,"body":"OK, I got like, you know, one more rep and"},{"startTime":1032.693,"endTime":1035.837,"body":"then I might fail."},{"startTime":1035.837,"endTime":1040.422,"body":"Like I had that thought on a rep like I"},{"startTime":1035.837,"endTime":1040.422,"body":"think like maybe 11."},{"startTime":1040.723,"endTime":1042.605,"body":"And then I got 15 reps."},{"startTime":1042.786,"endTime":1045.067,"body":"So I was like, I literally thought I was"},{"startTime":1042.786,"endTime":1045.067,"body":"going to fail 12."},{"startTime":1045.067,"endTime":1049.268,"body":"And then I got 12, 13 and 14 before I"},{"startTime":1045.067,"endTime":1049.268,"body":"failed."},{"startTime":1049.429,"endTime":1052.59,"body":"So that kind of, you're able to like grind"},{"startTime":1049.429,"endTime":1052.59,"body":"more."},{"startTime":1053.01,"endTime":1057.172,"body":"That's been very kind of interesting"},{"startTime":1053.01,"endTime":1057.172,"body":"because you expect to fail, you know, and"},{"startTime":1057.172,"endTime":1060.814,"body":"from the whole like gauging RIR, like I"},{"startTime":1057.172,"endTime":1060.814,"body":"would have put like, hey, I'm at a one RIR"},{"startTime":1060.814,"endTime":1061.455,"body":"here."},{"startTime":1061.455,"endTime":1067.217,"body":"And then I got four more reps where I know"},{"startTime":1061.455,"endTime":1067.217,"body":"two weeks ago, that would have been a one"},{"startTime":1067.217,"endTime":1068.057,"body":"RIR."},{"startTime":1068.334,"endTime":1073.5,"body":"So that was been, those have been my two"},{"startTime":1068.334,"endTime":1073.5,"body":"biggest observations that have been very,"},{"startTime":1073.721,"endTime":1075.744,"body":"it's just wild experiencing it."},{"startTime":1075.744,"endTime":1079.469,"body":"And again, just kind of going back to what"},{"startTime":1075.744,"endTime":1079.469,"body":"I said, I'm very glad in the way that I"},{"startTime":1079.469,"endTime":1084.135,"body":"structured it because I'm able to be quite"},{"startTime":1079.469,"endTime":1084.135,"body":"objective in some of these changes and"},{"startTime":1084.135,"endTime":1085.537,"body":"stuff that are happening."},{"startTime":1086.298,"endTime":1088.398,"body":"Yeah, that's wild, man."},{"startTime":1089.398,"endTime":1094.2,"body":"It's gotta be nuts to have to recalibrate"},{"startTime":1089.398,"endTime":1094.2,"body":"your entire RIR system, because you've"},{"startTime":1094.2,"endTime":1100.782,"body":"literally honed this thing in for so many"},{"startTime":1094.2,"endTime":1100.782,"body":"years as a natural, and it's almost as if,"},{"startTime":1100.782,"endTime":1105.403,"body":"I mean, I don't wanna call you a newbie,"},{"startTime":1100.782,"endTime":1105.403,"body":"but in many ways, you now can relate to a"},{"startTime":1105.403,"endTime":1109.025,"body":"lot of those people that are like, I"},{"startTime":1105.403,"endTime":1109.025,"body":"really struggle with RIR, and you're like,"},{"startTime":1109.025,"endTime":1110.305,"body":"yeah, me too."},{"startTime":1110.445,"endTime":1112.245,"body":"I really struggle with that too."},{"startTime":1112.883,"endTime":1113.604,"body":"Yeah."},{"startTime":1113.73,"endTime":1117.105,"body":"And so it's an interesting perspective to"},{"startTime":1113.73,"endTime":1117.105,"body":"have for sure."},{"startTime":1117.786,"endTime":1124.028,"body":"Yep, and then the other, the last thing"},{"startTime":1117.786,"endTime":1124.028,"body":"that I forgot to make a note of, but my, I"},{"startTime":1124.028,"endTime":1127.81,"body":"guess, perceived recovery has actually"},{"startTime":1124.028,"endTime":1127.81,"body":"gone down."},{"startTime":1127.81,"endTime":1135.053,"body":"I am significantly more sore than I was"},{"startTime":1127.81,"endTime":1135.053,"body":"three, four weeks ago, pretty much across"},{"startTime":1135.053,"endTime":1135.437,"body":"the board."},{"startTime":1135.437,"endTime":1139.327,"body":"pushing beyond this, the threshold that"},{"startTime":1135.437,"endTime":1139.327,"body":"was your threshold before."},{"startTime":1140.531,"endTime":1142.957,"body":"Yeah, any improvements in sleep?"},{"startTime":1145.094,"endTime":1149.622,"body":"Um, no, I mean, I was sleeping really,"},{"startTime":1145.094,"endTime":1149.622,"body":"really good at the end of the diet."},{"startTime":1149.663,"endTime":1155.055,"body":"And then, uh, as food came up, I might, my"},{"startTime":1149.663,"endTime":1155.055,"body":"sleep kind of returned to baselines."},{"startTime":1155.055,"endTime":1156.276,"body":"And then it's been."},{"startTime":1156.59,"endTime":1158.271,"body":"It's been good."},{"startTime":1158.271,"endTime":1163.714,"body":"I did have maybe the first week of the"},{"startTime":1158.271,"endTime":1163.714,"body":"TRT, some of those kind of like, I don't"},{"startTime":1163.714,"endTime":1166.635,"body":"know if I could call it heart"},{"startTime":1163.714,"endTime":1166.635,"body":"palpitations, but maybe that anxiety"},{"startTime":1166.635,"endTime":1168.036,"body":"feeling in bed in the morning."},{"startTime":1168.036,"endTime":1172.539,"body":"And I do remember reading about that as"},{"startTime":1168.036,"endTime":1172.539,"body":"your body's kind of adjusting to exogenous"},{"startTime":1172.539,"endTime":1173.759,"body":"testosterone."},{"startTime":1175.12,"endTime":1175.841,"body":"But that was about it."},{"startTime":1175.841,"endTime":1180.343,"body":"But sleep's been pretty good, minus some"},{"startTime":1175.841,"endTime":1180.343,"body":"left, my left leg keeps cramping on me in"},{"startTime":1180.343,"endTime":1181.044,"body":"the middle of the night."},{"startTime":1181.044,"endTime":1184.285,"body":"So besides that, sleep's pretty good."},{"startTime":1184.285,"endTime":1184.459,"body":"Yeah."},{"startTime":1184.459,"endTime":1187.862,"body":"always just keep asking that question"},{"startTime":1184.459,"endTime":1187.862,"body":"because one of the things I always hear"},{"startTime":1187.862,"endTime":1192.746,"body":"about TRT is that it does improve the"},{"startTime":1187.862,"endTime":1192.746,"body":"quality of your sleep, which I think is"},{"startTime":1193.387,"endTime":1198.572,"body":"part of this downstream effect of like"},{"startTime":1193.387,"endTime":1198.572,"body":"improved quality of life type piece is"},{"startTime":1198.572,"endTime":1201.074,"body":"that when you're sleeping better, you"},{"startTime":1198.572,"endTime":1201.074,"body":"know, everything is better."},{"startTime":1201.074,"endTime":1203.416,"body":"And so I've always I'll ask that every"},{"startTime":1201.074,"endTime":1203.416,"body":"week."},{"startTime":1203.416,"endTime":1204.451,"body":"I'm just curious about it."},{"startTime":1204.451,"endTime":1205.173,"body":"Yeah."},{"startTime":1206.742,"endTime":1207.262,"body":"Cool."},{"startTime":1207.262,"endTime":1208.763,"body":"Well, I have one last update here."},{"startTime":1208.763,"endTime":1211.985,"body":"So I competed in a bike race this weekend"},{"startTime":1208.763,"endTime":1211.985,"body":"on Sunday."},{"startTime":1212.225,"endTime":1217.369,"body":"And for anyone that followed my story, we"},{"startTime":1212.225,"endTime":1217.369,"body":"got eight inches of snow on Saturday."},{"startTime":1218.29,"endTime":1225.655,"body":"So I'm driving to pick up my registration"},{"startTime":1218.29,"endTime":1225.655,"body":"packet in Boulder basically."},{"startTime":1225.655,"endTime":1227.816,"body":"And it's like pouring down snow."},{"startTime":1227.816,"endTime":1229.317,"body":"There's like six inches on the ground."},{"startTime":1229.317,"endTime":1231.719,"body":"The roads are an absolute disaster."},{"startTime":1231.739,"endTime":1233.981,"body":"And I'm like, I'm gonna do a bike race"},{"startTime":1231.739,"endTime":1233.981,"body":"tomorrow."},{"startTime":1233.981,"endTime":1235.141,"body":"This is wild."},{"startTime":1235.342,"endTime":1240.366,"body":"And so I woke up in the morning and the"},{"startTime":1235.342,"endTime":1240.366,"body":"roads were still pretty atrocious."},{"startTime":1241.627,"endTime":1246.151,"body":"We got to Lyons, which is only 25 minutes"},{"startTime":1241.627,"endTime":1246.151,"body":"away from Boulder, where the bike race"},{"startTime":1246.151,"endTime":1247.012,"body":"started."},{"startTime":1247.633,"endTime":1250.295,"body":"And Lyons didn't get nearly as much snow"},{"startTime":1247.633,"endTime":1250.295,"body":"as us."},{"startTime":1250.455,"endTime":1255.12,"body":"So this course was half gravel, half"},{"startTime":1250.455,"endTime":1255.12,"body":"pavement."},{"startTime":1255.12,"endTime":1258.742,"body":"It was actually 48 percent pavement, 52"},{"startTime":1255.12,"endTime":1258.742,"body":"percent gravel."},{"startTime":1259.283,"endTime":1261.862,"body":"And the roads were completely fine."},{"startTime":1261.862,"endTime":1264.643,"body":"Like literally, it was as if it didn't"},{"startTime":1261.862,"endTime":1264.643,"body":"even snow in lines."},{"startTime":1264.643,"endTime":1266.223,"body":"The roads are so clean."},{"startTime":1266.223,"endTime":1270.545,"body":"So the part where we were on the road, it"},{"startTime":1266.223,"endTime":1270.545,"body":"was smooth sailing, easy biking."},{"startTime":1270.605,"endTime":1273.867,"body":"The gravel part was an absolute disaster."},{"startTime":1273.867,"endTime":1276.288,"body":"It turned to complete mud."},{"startTime":1276.288,"endTime":1279.949,"body":"I mean, not even like you couldn't even"},{"startTime":1276.288,"endTime":1279.949,"body":"tell you were on gravel."},{"startTime":1279.949,"endTime":1285.312,"body":"It was just a mud pit for the entire 52%"},{"startTime":1279.949,"endTime":1285.312,"body":"of this 32 mile ride."},{"startTime":1285.312,"endTime":1288.653,"body":"So 16 or 17 miles of this ride was in mud."},{"startTime":1289.874,"endTime":1294.156,"body":"The temperature was 40 degrees at the"},{"startTime":1289.874,"endTime":1294.156,"body":"start and it got down to like 36 at one"},{"startTime":1294.156,"endTime":1297.578,"body":"point because the sun went away and this"},{"startTime":1294.156,"endTime":1297.578,"body":"fog came in."},{"startTime":1297.578,"endTime":1298.938,"body":"It was just awful."},{"startTime":1301.22,"endTime":1305.202,"body":"The mud was, it's like hard to describe"},{"startTime":1301.22,"endTime":1305.202,"body":"how bad the mud was because it was wet"},{"startTime":1305.202,"endTime":1305.982,"body":"too."},{"startTime":1306.003,"endTime":1310.585,"body":"And so it kept like splashing up on you"},{"startTime":1306.003,"endTime":1310.585,"body":"and it would splash up as high as your"},{"startTime":1310.585,"endTime":1311.025,"body":"face."},{"startTime":1311.025,"endTime":1311.558,"body":"Like."},{"startTime":1311.558,"endTime":1312.818,"body":"it would drench my face."},{"startTime":1312.818,"endTime":1316.521,"body":"I had to take my glasses off because they"},{"startTime":1312.818,"endTime":1316.521,"body":"were just completely caked in mud."},{"startTime":1316.521,"endTime":1321.424,"body":"It was kicking up mud from the back tire"},{"startTime":1316.521,"endTime":1321.424,"body":"all over my back and my camelback."},{"startTime":1321.444,"endTime":1324.086,"body":"My entire legs were just soaking wet."},{"startTime":1324.086,"endTime":1325.767,"body":"My feet were drenched."},{"startTime":1325.767,"endTime":1328.649,"body":"It was so cold and miserable."},{"startTime":1328.829,"endTime":1334.193,"body":"And I got to the 12-mile mark."},{"startTime":1334.193,"endTime":1335.954,"body":"It's a 32-mile race."},{"startTime":1336.054,"endTime":1339.236,"body":"And I looked at my watch thinking I was at"},{"startTime":1336.054,"endTime":1339.236,"body":"least halfway done."},{"startTime":1339.236,"endTime":1340.317,"body":"And then I saw the"},{"startTime":1341.002,"endTime":1343.722,"body":"Oh my God, I still have 20 miles to go."},{"startTime":1344.343,"endTime":1348.245,"body":"And I got like a little bit demoralized at"},{"startTime":1344.343,"endTime":1348.245,"body":"that point because it was just, going"},{"startTime":1348.245,"endTime":1349.685,"body":"through the mud was so treacherous."},{"startTime":1349.685,"endTime":1350.546,"body":"It was so slow."},{"startTime":1350.546,"endTime":1352.566,"body":"It was like quick sand at points."},{"startTime":1353.187,"endTime":1356.968,"body":"And there was thousands of people doing"},{"startTime":1353.187,"endTime":1356.968,"body":"this race."},{"startTime":1356.968,"endTime":1359.269,"body":"In my category, there was 800."},{"startTime":1360.45,"endTime":1365.852,"body":"And the people in the longer race went"},{"startTime":1360.45,"endTime":1365.852,"body":"before us."},{"startTime":1365.852,"endTime":1368.533,"body":"So I think that's part of why the..."},{"startTime":1369.082,"endTime":1373.366,"body":"mud was so bad because 800 people before"},{"startTime":1369.082,"endTime":1373.366,"body":"us had already gone through and basically"},{"startTime":1373.366,"endTime":1375.188,"body":"turned it to mud and churned it."},{"startTime":1375.188,"endTime":1378.01,"body":"And then our race of 800 people came"},{"startTime":1375.188,"endTime":1378.01,"body":"through."},{"startTime":1378.211,"endTime":1385.818,"body":"And, um, and so yeah, it was just a very,"},{"startTime":1378.211,"endTime":1385.818,"body":"very challenging experience overall."},{"startTime":1386.019,"endTime":1391.805,"body":"And, um, I actually think I did quite well"},{"startTime":1386.019,"endTime":1391.805,"body":"through the first 27 miles."},{"startTime":1391.805,"endTime":1393.005,"body":"I literally was"},{"startTime":1394.006,"endTime":1397.687,"body":"passing people the majority, like a few"},{"startTime":1394.006,"endTime":1397.687,"body":"people passed me, but I was mostly passing"},{"startTime":1397.687,"endTime":1399.948,"body":"people for the first 27 miles."},{"startTime":1400.108,"endTime":1405.25,"body":"And then the final five mile stretch, I"},{"startTime":1400.108,"endTime":1405.25,"body":"just, I just didn't have it, man."},{"startTime":1405.25,"endTime":1407.391,"body":"It was the first time that I've done."},{"startTime":1407.991,"endTime":1412.673,"body":"I guess this is only my second bike race,"},{"startTime":1407.991,"endTime":1412.673,"body":"but the this one, like I just, my legs"},{"startTime":1412.673,"endTime":1413.214,"body":"just died."},{"startTime":1413.214,"endTime":1415.034,"body":"I, my lungs were fine."},{"startTime":1415.034,"endTime":1417.975,"body":"The last five miles I, I kind of gave up."},{"startTime":1417.975,"endTime":1422.217,"body":"It was like, I mentally got weak because"},{"startTime":1417.975,"endTime":1422.217,"body":"my legs just stopped turning as fast as"},{"startTime":1422.217,"endTime":1423.137,"body":"they should."},{"startTime":1423.318,"endTime":1430.244,"body":"And so in the last five miles, I think I"},{"startTime":1423.318,"endTime":1430.244,"body":"got passed by 25 or 30 people, um, which"},{"startTime":1430.244,"endTime":1430.844,"body":"is what it is."},{"startTime":1430.844,"endTime":1432.586,"body":"You know, I haven't been training for"},{"startTime":1430.844,"endTime":1432.586,"body":"this."},{"startTime":1432.586,"endTime":1436.729,"body":"The longest training ride I've done"},{"startTime":1432.586,"endTime":1436.729,"body":"leading up to this was about 16 or 17"},{"startTime":1436.729,"endTime":1438.951,"body":"miles and it wasn't on mud."},{"startTime":1438.951,"endTime":1441.533,"body":"It was on pavement for the most part."},{"startTime":1441.813,"endTime":1444.976,"body":"So to think that I was doing double that"},{"startTime":1441.813,"endTime":1444.976,"body":"distance with half of it being this"},{"startTime":1444.976,"endTime":1447.899,"body":"terrible mud, um, I just, I just didn't"},{"startTime":1444.976,"endTime":1447.899,"body":"have it."},{"startTime":1447.899,"endTime":1451.326,"body":"And so that's, you know, something that I"},{"startTime":1447.899,"endTime":1451.326,"body":"need to know in future races is"},{"startTime":1451.326,"endTime":1454.347,"body":"That's why you train like that's why you"},{"startTime":1451.326,"endTime":1454.347,"body":"train the distances and you train the"},{"startTime":1454.347,"endTime":1456.228,"body":"terrain that you're going to race."},{"startTime":1457.169,"endTime":1460.711,"body":"So overall, the race took me two hours and"},{"startTime":1457.169,"endTime":1460.711,"body":"20 minutes."},{"startTime":1461.171,"endTime":1467.775,"body":"I finished 257th out of 800, which really"},{"startTime":1461.171,"endTime":1467.775,"body":"like in the grand scheme of things,"},{"startTime":1467.775,"endTime":1470.536,"body":"finishing in the top third, I'm not even"},{"startTime":1467.775,"endTime":1470.536,"body":"that bummed about it."},{"startTime":1470.536,"endTime":1474.819,"body":"There were a number of professional racers"},{"startTime":1470.536,"endTime":1474.819,"body":"doing this race as well as just really"},{"startTime":1474.819,"endTime":1478.02,"body":"solid endurance athletes where biking is"},{"startTime":1474.819,"endTime":1478.02,"body":"their primary sport."},{"startTime":1478.741,"endTime":1479.642,"body":"So that was cool."},{"startTime":1479.642,"endTime":1484.706,"body":"And then as far as heart rate stuff, I"},{"startTime":1479.642,"endTime":1484.706,"body":"basically spent the entire two hours and"},{"startTime":1484.706,"endTime":1487.008,"body":"20 minutes in zone four or zone five."},{"startTime":1487.568,"endTime":1493.874,"body":"It was an hour and four minutes in zone"},{"startTime":1487.568,"endTime":1493.874,"body":"four, 27 minutes in zone five, and 35"},{"startTime":1493.874,"endTime":1495.375,"body":"minutes in zone three."},{"startTime":1495.375,"endTime":1498.438,"body":"And then there was three minutes left that"},{"startTime":1495.375,"endTime":1498.438,"body":"I spent in zone two or something like"},{"startTime":1498.438,"endTime":1498.858,"body":"that."},{"startTime":1498.858,"endTime":1502.901,"body":"So literally the entire race for the most"},{"startTime":1498.858,"endTime":1502.901,"body":"part was zone three through five."},{"startTime":1503.022,"endTime":1505.784,"body":"And I was just really glad to be done."},{"startTime":1505.784,"endTime":1507.166,"body":"So it was one of those things where"},{"startTime":1507.166,"endTime":1512.208,"body":"You go into it knowing it's not gonna be"},{"startTime":1507.166,"endTime":1512.208,"body":"like fun per se, but you go in knowing"},{"startTime":1512.208,"endTime":1520.391,"body":"that you're gonna be challenged and going"},{"startTime":1512.208,"endTime":1520.391,"body":"in expecting the hardship and then getting"},{"startTime":1520.391,"endTime":1525.474,"body":"the affirmation of completion and kind of"},{"startTime":1520.391,"endTime":1525.474,"body":"that nice dopamine high of, wow, I really"},{"startTime":1525.474,"endTime":1528.115,"body":"did something hard and I feel good about"},{"startTime":1525.474,"endTime":1528.115,"body":"myself."},{"startTime":1528.115,"endTime":1531.076,"body":"So overall felt really good about it."},{"startTime":1531.076,"endTime":1535.037,"body":"It's a winter race, not gonna put too much"},{"startTime":1531.076,"endTime":1535.037,"body":"credence into the result."},{"startTime":1535.246,"endTime":1538.575,"body":"But it was cool that I did it and a couple"},{"startTime":1535.246,"endTime":1538.575,"body":"of my friends did it with me and so that"},{"startTime":1538.575,"endTime":1539.977,"body":"was always a good time too."},{"startTime":1542.246,"endTime":1543.888,"body":"Very cool, very cool."},{"startTime":1544.009,"endTime":1547.074,"body":"Are you ready to dive into today's topic,"},{"startTime":1544.009,"endTime":1547.074,"body":"Brian?"},{"startTime":1549.359,"endTime":1550.78,"body":"Cool, so."},{"startTime":1551.207,"endTime":1552.607,"body":"go ahead, introduce it."},{"startTime":1553.327,"endTime":1554.268,"body":"Me, okay."},{"startTime":1554.268,"endTime":1556.588,"body":"Okay, cool."},{"startTime":1556.588,"endTime":1560.229,"body":"Yeah, so chest training is, I don't know"},{"startTime":1556.588,"endTime":1560.229,"body":"about you, and I think this is an"},{"startTime":1560.229,"endTime":1564.41,"body":"interesting question to open it, but when"},{"startTime":1560.229,"endTime":1564.41,"body":"I first started training, when I was 15"},{"startTime":1564.41,"endTime":1569.011,"body":"years old, chest was the thing that got me"},{"startTime":1564.41,"endTime":1569.011,"body":"into the game."},{"startTime":1569.852,"endTime":1573.913,"body":"I remember reading muscle magazines and"},{"startTime":1569.852,"endTime":1573.913,"body":"seeing pictures of guys with just these"},{"startTime":1573.913,"endTime":1576.166,"body":"really chiseled, well-developed chests."},{"startTime":1576.166,"endTime":1581.328,"body":"And one of the very first articles I read,"},{"startTime":1576.166,"endTime":1581.328,"body":"I think it was the Muscle Media 2000"},{"startTime":1581.368,"endTime":1585.371,"body":"magazine back in the day in the late 90s,"},{"startTime":1581.368,"endTime":1585.371,"body":"and it was an article that was titled,"},{"startTime":1585.371,"endTime":1590.834,"body":"\"'Build a chest that walks through the"},{"startTime":1585.371,"endTime":1590.834,"body":"door before you do.'\" And I just thought"},{"startTime":1590.834,"endTime":1597.738,"body":"that was such a inspiring thing to see as"},{"startTime":1590.834,"endTime":1597.738,"body":"a 15-year-old who hadn't lifted any"},{"startTime":1597.738,"endTime":1601.28,"body":"weights really and didn't have a developed"},{"startTime":1597.738,"endTime":1601.28,"body":"physique, was slow to puberty, all of"},{"startTime":1601.28,"endTime":1602.26,"body":"these things."},{"startTime":1602.28,"endTime":1604.661,"body":"And so for me, chest was..."},{"startTime":1605.394,"endTime":1606.214,"body":"Chest was it."},{"startTime":1606.214,"endTime":1607.275,"body":"That's the thing I wanted to do."},{"startTime":1607.275,"endTime":1611.037,"body":"And I think it resonated with a lot of"},{"startTime":1607.275,"endTime":1611.037,"body":"other kids that age too, because everyone"},{"startTime":1611.037,"endTime":1612.058,"body":"cared about their bench press."},{"startTime":1612.058,"endTime":1614.839,"body":"That was always the big question was, what"},{"startTime":1612.058,"endTime":1614.839,"body":"do you bench, right?"},{"startTime":1615.28,"endTime":1616.321,"body":"So what's your story?"},{"startTime":1616.321,"endTime":1617.841,"body":"How did chest impact you?"},{"startTime":1622.425,"endTime":1627.552,"body":"I remember having these strong desires to"},{"startTime":1622.425,"endTime":1627.552,"body":"like, trying to race to get to like 135"},{"startTime":1627.954,"endTime":1629.135,"body":"pound bench."},{"startTime":1629.556,"endTime":1631.899,"body":"I remember that like freshman year of high"},{"startTime":1629.556,"endTime":1631.899,"body":"school."},{"startTime":1633.382,"endTime":1635.385,"body":"And then in terms of like."},{"startTime":1635.726,"endTime":1639.69,"body":"my bench was not very great, but chest"},{"startTime":1635.726,"endTime":1639.69,"body":"development came very easily to me."},{"startTime":1639.69,"endTime":1643.835,"body":"Like that would probably be the most"},{"startTime":1639.69,"endTime":1643.835,"body":"natural muscle that developed for me,"},{"startTime":1643.835,"endTime":1650.063,"body":"which coincidentally actually led me to"},{"startTime":1643.835,"endTime":1650.063,"body":"not do it very often because it would grow"},{"startTime":1650.063,"endTime":1652.024,"body":"kind of quite easily, so."},{"startTime":1653.03,"endTime":1653.93,"body":"Interesting."},{"startTime":1653.93,"endTime":1654.651,"body":"Yeah."},{"startTime":1654.651,"endTime":1658.893,"body":"Um, when I first started, I thought bench"},{"startTime":1654.651,"endTime":1658.893,"body":"press with a barbell was pretty cool too,"},{"startTime":1658.893,"endTime":1660.674,"body":"but I was never very good at it."},{"startTime":1661.515,"endTime":1665.237,"body":"It took me a really long time to actually"},{"startTime":1661.515,"endTime":1665.237,"body":"get to 135 pound bench."},{"startTime":1665.237,"endTime":1669.36,"body":"I want to say years, like maybe two years,"},{"startTime":1665.237,"endTime":1669.36,"body":"three years."},{"startTime":1669.36,"endTime":1671.181,"body":"I can't remember exactly."},{"startTime":1672.082,"endTime":1678.505,"body":"But I've described many times how when I"},{"startTime":1672.082,"endTime":1678.505,"body":"first started training, I met"},{"startTime":1678.634,"endTime":1683.817,"body":"this dude, Paul Carter, in a forum in 1999"},{"startTime":1678.634,"endTime":1683.817,"body":"or in 98 or whatever it was."},{"startTime":1683.918,"endTime":1687.801,"body":"And he told me to just do a two to three"},{"startTime":1683.918,"endTime":1687.801,"body":"times a week full body program and choose,"},{"startTime":1687.801,"endTime":1691.204,"body":"you know, one movement for chest on one"},{"startTime":1687.801,"endTime":1691.204,"body":"day and one movement on another day."},{"startTime":1691.204,"endTime":1694.926,"body":"And so I, I chose incline dumbbell bench"},{"startTime":1691.204,"endTime":1694.926,"body":"press and dips."},{"startTime":1695.007,"endTime":1698.45,"body":"And the reason I chose those two is"},{"startTime":1695.007,"endTime":1698.45,"body":"because they were accessible and I could"},{"startTime":1698.45,"endTime":1701.692,"body":"do them without a spotter and work close"},{"startTime":1698.45,"endTime":1701.692,"body":"to failure."},{"startTime":1701.692,"endTime":1706.516,"body":"So barbell bench was never a prominent"},{"startTime":1701.692,"endTime":1706.516,"body":"focus of my chest training."},{"startTime":1706.516,"endTime":1707.657,"body":"Like ever."},{"startTime":1707.657,"endTime":1708.102,"body":"I,"},{"startTime":1708.102,"endTime":1712.223,"body":"As much as I thought it was cool and I"},{"startTime":1708.102,"endTime":1712.223,"body":"wanted to answer the question, how much do"},{"startTime":1712.223,"endTime":1717.664,"body":"you bench with a really great answer, I"},{"startTime":1712.223,"endTime":1717.664,"body":"think of my entire 25 plus years training"},{"startTime":1717.664,"endTime":1721.085,"body":"at this point, I've only trained the"},{"startTime":1717.664,"endTime":1721.085,"body":"barbell bench for three or four of those"},{"startTime":1721.085,"endTime":1725.346,"body":"years, which is kind of wild to think"},{"startTime":1721.085,"endTime":1725.346,"body":"about in retrospect, but I think it also"},{"startTime":1725.346,"endTime":1730.567,"body":"goes to show that you don't need to"},{"startTime":1725.346,"endTime":1730.567,"body":"barbell bench to build a chest."},{"startTime":1730.928,"endTime":1734.649,"body":"There are many other roads to roam as far"},{"startTime":1730.928,"endTime":1734.649,"body":"as that goes."},{"startTime":1734.709,"endTime":1737.809,"body":"And so as we kind of go through"},{"startTime":1737.982,"endTime":1743.585,"body":"this sequence of discussion around chest"},{"startTime":1737.982,"endTime":1743.585,"body":"training, that we'll frame it the same way"},{"startTime":1743.585,"endTime":1744.906,"body":"as we did in prior episodes."},{"startTime":1744.906,"endTime":1748.909,"body":"We'll start with commercial gym where you"},{"startTime":1744.906,"endTime":1748.909,"body":"have all the equipment and we'll spend the"},{"startTime":1748.909,"endTime":1752.572,"body":"majority of the time there and then we'll"},{"startTime":1748.909,"endTime":1752.572,"body":"kind of disseminate it down and go into"},{"startTime":1752.572,"endTime":1755.794,"body":"what it would be like if you had a"},{"startTime":1752.572,"endTime":1755.794,"body":"well-stacked home gym or if you had only"},{"startTime":1755.794,"endTime":1758.655,"body":"kind of dumbbells and bands and stuff like"},{"startTime":1755.794,"endTime":1758.655,"body":"that."},{"startTime":1759.336,"endTime":1765.461,"body":"And so when you think about building a"},{"startTime":1759.336,"endTime":1765.461,"body":"chest training session, my perspective has"},{"startTime":1765.461,"endTime":1767.161,"body":"changed a little bit on this."},{"startTime":1767.582,"endTime":1772.245,"body":"because in the past, it always started"},{"startTime":1767.582,"endTime":1772.245,"body":"with the large compound movement."},{"startTime":1772.245,"endTime":1775.627,"body":"That was always the one that I thought"},{"startTime":1772.245,"endTime":1775.627,"body":"would be the most important to do."},{"startTime":1775.948,"endTime":1779.411,"body":"And like when I would do max OT back in"},{"startTime":1775.948,"endTime":1779.411,"body":"the day, it was always incline dumbbell"},{"startTime":1779.411,"endTime":1780.351,"body":"bench press, boom."},{"startTime":1780.351,"endTime":1784.674,"body":"First movement, always building that one"},{"startTime":1780.351,"endTime":1784.674,"body":"that was always a staple of my program."},{"startTime":1785.015,"endTime":1789.298,"body":"I do think my perspective has changed on"},{"startTime":1785.015,"endTime":1789.298,"body":"this a little bit, but before I get into"},{"startTime":1789.298,"endTime":1794.361,"body":"that, what did you used to do and has your"},{"startTime":1789.298,"endTime":1794.361,"body":"perspective changed at all?"},{"startTime":1798.318,"endTime":1806.125,"body":"I probably used to do a lot of very dumb"},{"startTime":1798.318,"endTime":1806.125,"body":"things that were me following things that"},{"startTime":1806.125,"endTime":1811.629,"body":"I had saw without having a solid reasoning"},{"startTime":1806.125,"endTime":1811.629,"body":"as to why I was doing them, you know?"},{"startTime":1811.838,"endTime":1817.101,"body":"And my perspective has changed just as"},{"startTime":1811.838,"endTime":1817.101,"body":"I've learned more and understood like why"},{"startTime":1817.101,"endTime":1820.484,"body":"certain exercises may go in or something"},{"startTime":1817.101,"endTime":1820.484,"body":"like that."},{"startTime":1820.484,"endTime":1826.468,"body":"Like I, I reckon in the past that I may"},{"startTime":1820.484,"endTime":1826.468,"body":"have done like a barbell incline bench"},{"startTime":1826.468,"endTime":1830.59,"body":"press and then done like a dumbbell"},{"startTime":1826.468,"endTime":1830.59,"body":"incline bench press, because that was"},{"startTime":1830.59,"endTime":1834.032,"body":"literally how little that I actually"},{"startTime":1830.59,"endTime":1834.032,"body":"understood, you know?"},{"startTime":1834.313,"endTime":1834.772,"body":"Um,"},{"startTime":1834.772,"endTime":1835.406,"body":"yeah."},{"startTime":1835.406,"endTime":1840.332,"body":"So, I mean, it's, it's just changed as"},{"startTime":1835.406,"endTime":1840.332,"body":"I've, as I've learned more and, and been"},{"startTime":1840.332,"endTime":1845.118,"body":"privy to, you know, people like yourself"},{"startTime":1840.332,"endTime":1845.118,"body":"who, who've been instrumental in what I've"},{"startTime":1845.118,"endTime":1847.36,"body":"learned in, in training."},{"startTime":1847.918,"endTime":1849.239,"body":"Mm-hmm, cool."},{"startTime":1849.239,"endTime":1850.519,"body":"No, that's a good answer."},{"startTime":1850.619,"endTime":1857.044,"body":"So this is one of those ones where if"},{"startTime":1850.619,"endTime":1857.044,"body":"you're gonna do an unstable movement, such"},{"startTime":1857.044,"endTime":1861.487,"body":"as an incline dumbbell bench press, I"},{"startTime":1857.044,"endTime":1861.487,"body":"still kind of hold the notion that it"},{"startTime":1861.487,"endTime":1866.21,"body":"should probably be first unless you're an"},{"startTime":1861.487,"endTime":1866.21,"body":"extremely advanced trainee."},{"startTime":1866.391,"endTime":1872.074,"body":"And so when I talked about how my"},{"startTime":1866.391,"endTime":1872.074,"body":"perspective has shifted a little bit, I"},{"startTime":1872.074,"endTime":1876.498,"body":"now feel that doing something that is a"},{"startTime":1872.074,"endTime":1876.498,"body":"little bit more short overloaded"},{"startTime":1876.498,"endTime":1881.479,"body":"where it's hardest at the contracted"},{"startTime":1876.498,"endTime":1881.479,"body":"position is probably a pretty good idea to"},{"startTime":1881.479,"endTime":1883.58,"body":"do if you're advanced."},{"startTime":1883.96,"endTime":1887.982,"body":"And it also probably depends on what your"},{"startTime":1883.96,"endTime":1887.982,"body":"second movement is."},{"startTime":1887.982,"endTime":1894.424,"body":"So like, for example, if I had access to"},{"startTime":1887.982,"endTime":1894.424,"body":"everything, I think starting with"},{"startTime":1894.424,"endTime":1899.026,"body":"something like a press around, the Coach"},{"startTime":1894.424,"endTime":1899.026,"body":"Kassem press around,"},{"startTime":1899.026,"endTime":1903.749,"body":"where you kind of angle your body, you"},{"startTime":1899.026,"endTime":1903.749,"body":"adduct the arm across the body, and it's,"},{"startTime":1903.749,"endTime":1907.172,"body":"I don't want to call it like a one-arm"},{"startTime":1903.749,"endTime":1907.172,"body":"cable crossover because your elbow never"},{"startTime":1907.172,"endTime":1908.333,"body":"comes out quite that wide."},{"startTime":1908.333,"endTime":1911.416,"body":"You're still kind of keeping your elbow"},{"startTime":1908.333,"endTime":1911.416,"body":"tucked in nice and tight, but you're"},{"startTime":1911.416,"endTime":1916.54,"body":"getting a lot more ability to come across"},{"startTime":1911.416,"endTime":1916.54,"body":"your body and fully shorten the pec when"},{"startTime":1916.54,"endTime":1922.485,"body":"you do it in this manner than you would if"},{"startTime":1916.54,"endTime":1922.485,"body":"you were doing a bilateral two-arm cable"},{"startTime":1922.485,"endTime":1926.748,"body":"crossover type movement where you're"},{"startTime":1922.485,"endTime":1926.748,"body":"stopped when the cables sort of meet each"},{"startTime":1926.748,"endTime":1927.408,"body":"other."},{"startTime":1929.638,"endTime":1933.099,"body":"And then I would go into a second movement"},{"startTime":1929.638,"endTime":1933.099,"body":"that is stable."},{"startTime":1933.099,"endTime":1937.981,"body":"So it wouldn't be an inclined dumbbell"},{"startTime":1933.099,"endTime":1937.981,"body":"bench for an intermediate type trainee,"},{"startTime":1937.981,"endTime":1942.163,"body":"because now you're asking them to"},{"startTime":1937.981,"endTime":1942.163,"body":"stabilize these heavy dumbbells in space"},{"startTime":1942.163,"endTime":1944.964,"body":"after they've already exhausted part of"},{"startTime":1942.163,"endTime":1944.964,"body":"their chest."},{"startTime":1945.104,"endTime":1952.767,"body":"So I think something like a back supported"},{"startTime":1945.104,"endTime":1952.767,"body":"chest press machine of some sort, like"},{"startTime":1952.767,"endTime":1956.569,"body":"hammer strength incline, if that feels"},{"startTime":1952.767,"endTime":1956.569,"body":"good for you, or any other form of"},{"startTime":1956.569,"endTime":1958.326,"body":"converging chest press."},{"startTime":1958.326,"endTime":1960.766,"body":"would probably be a really good second"},{"startTime":1958.326,"endTime":1960.766,"body":"movement."},{"startTime":1960.907,"endTime":1965.989,"body":"But this is talking about organization of"},{"startTime":1960.907,"endTime":1965.989,"body":"training for somebody that's maybe like at"},{"startTime":1965.989,"endTime":1969.05,"body":"that intermediate advanced level, I don't"},{"startTime":1965.989,"endTime":1969.05,"body":"think this is the only way you need to go"},{"startTime":1969.05,"endTime":1969.771,"body":"about it."},{"startTime":1969.771,"endTime":1974.673,"body":"I think it would be just as good in many"},{"startTime":1969.771,"endTime":1974.673,"body":"cases to start with that unstable movement"},{"startTime":1974.673,"endTime":1978.615,"body":"and go with that incline dumbbell bench"},{"startTime":1974.673,"endTime":1978.615,"body":"press or something along those lines, and"},{"startTime":1978.615,"endTime":1984.897,"body":"then move into a chest press machine at"},{"startTime":1978.615,"endTime":1984.897,"body":"that point, or even into a."},{"startTime":1985.326,"endTime":1987.77,"body":"short-ish overload movement from there."},{"startTime":1987.77,"endTime":1990.996,"body":"And I do think I'm gonna have three or"},{"startTime":1987.77,"endTime":1990.996,"body":"four movements, probably four movements in"},{"startTime":1990.996,"endTime":1991.998,"body":"this program."},{"startTime":1991.998,"endTime":1995.785,"body":"So how we start the first two, I don't"},{"startTime":1991.998,"endTime":1995.785,"body":"think is super important."},{"startTime":1995.785,"endTime":1997.588,"body":"I do think you have a little bit of"},{"startTime":1995.785,"endTime":1997.588,"body":"freedom in there."},{"startTime":1997.588,"endTime":1998.529,"body":"What do you think?"},{"startTime":2000.41,"endTime":2001.23,"body":"I agree with that."},{"startTime":2001.23,"endTime":2003.531,"body":"I do think there is freedom in there."},{"startTime":2003.871,"endTime":2010.054,"body":"One thing that I ultimately agree with"},{"startTime":2003.871,"endTime":2010.054,"body":"you, and I have a little bit, potentially"},{"startTime":2010.054,"endTime":2016.517,"body":"different difference of a reasoning why,"},{"startTime":2010.054,"endTime":2016.517,"body":"is if you were to put the inclined"},{"startTime":2016.517,"endTime":2023.88,"body":"dumbbell bench third, you're going to have"},{"startTime":2016.517,"endTime":2023.88,"body":"a very solid performance decline, I would"},{"startTime":2023.88,"endTime":2025.321,"body":"say, in that."},{"startTime":2025.321,"endTime":2029.483,"body":"Whereas if you put the inclined dumbbell"},{"startTime":2025.321,"endTime":2029.483,"body":"potentially"},{"startTime":2030.304,"endTime":2034.807,"body":"the press around second, and then maybe we"},{"startTime":2030.304,"endTime":2034.807,"body":"have that like hammer strength machine"},{"startTime":2034.807,"endTime":2039.43,"body":"press or another sort of machine press or"},{"startTime":2034.807,"endTime":2039.43,"body":"something that's bilateral, more stable"},{"startTime":2039.43,"endTime":2042.652,"body":"where you have a back support, you're not"},{"startTime":2039.43,"endTime":2042.652,"body":"balancing anything."},{"startTime":2043.373,"endTime":2049.057,"body":"There's going to be performance detriment"},{"startTime":2043.373,"endTime":2049.057,"body":"by placing it third, but I think the fall"},{"startTime":2049.057,"endTime":2049.757,"body":"off."},{"startTime":2049.9300000000003,"endTime":2056.932,"body":"of having that machine third as opposed to"},{"startTime":2049.9300000000003,"endTime":2056.932,"body":"having the inclined dumbbell third is less"},{"startTime":2057.313,"endTime":2064.056,"body":"in terms of training performance being a"},{"startTime":2057.313,"endTime":2064.056,"body":"proxy for general growth if all the rest"},{"startTime":2064.056,"endTime":2071.299,"body":"of the environment is supportive of it"},{"startTime":2064.056,"endTime":2071.299,"body":"ordering in a way that allows you to keep"},{"startTime":2071.299,"endTime":2077.381,"body":"performance as good as you can for the"},{"startTime":2071.299,"endTime":2077.381,"body":"most exercises typically makes sense."},{"startTime":2078.126,"endTime":2080.267,"body":"Yeah, no, that's a good point."},{"startTime":2080.267,"endTime":2085.09,"body":"So I've kind of meandered around and not"},{"startTime":2080.267,"endTime":2085.09,"body":"really committed to anything because I do"},{"startTime":2085.09,"endTime":2090.274,"body":"think the way you approach it is a bit"},{"startTime":2085.09,"endTime":2090.274,"body":"different if you're an intermediate versus"},{"startTime":2090.274,"endTime":2091.955,"body":"if you're like a very advanced athlete."},{"startTime":2091.955,"endTime":2097.559,"body":"And so for me, the way I would approach"},{"startTime":2091.955,"endTime":2097.559,"body":"this in a perfect world is I think that I"},{"startTime":2097.559,"endTime":2101.641,"body":"would go press around first, get the short"},{"startTime":2097.559,"endTime":2101.641,"body":"overload movement done."},{"startTime":2101.802,"endTime":2106.185,"body":"Then I would go into the slightly less"},{"startTime":2101.802,"endTime":2106.185,"body":"stable pressing movement, which would be"},{"startTime":2106.185,"endTime":2108.005,"body":"the incline dumbbell bench."},{"startTime":2108.102,"endTime":2112.705,"body":"And then I think my third movement would"},{"startTime":2108.102,"endTime":2112.705,"body":"be the chest press machine, where you have"},{"startTime":2112.705,"endTime":2117.89,"body":"a lot more stability and you can still go"},{"startTime":2112.705,"endTime":2117.89,"body":"into really deep depths of stimulus there."},{"startTime":2117.89,"endTime":2121.393,"body":"And then what I would also probably do is"},{"startTime":2117.89,"endTime":2121.393,"body":"I would do some sort of intensity"},{"startTime":2121.393,"endTime":2125.176,"body":"techniques like rest pause, drop sets,"},{"startTime":2121.393,"endTime":2125.176,"body":"something like that on that third"},{"startTime":2125.176,"endTime":2129.039,"body":"movement, which is the really stable chest"},{"startTime":2125.176,"endTime":2129.039,"body":"pressing machine."},{"startTime":2129.039,"endTime":2132.602,"body":"So we have the press around the incline"},{"startTime":2129.039,"endTime":2132.602,"body":"dumbbell bench and then the stable chest"},{"startTime":2132.602,"endTime":2134.583,"body":"pressing machine with some intensity."},{"startTime":2134.584,"endTime":2136.838,"body":"That would be for an advanced athlete."},{"startTime":2136.838,"endTime":2141.26,"body":"I think if we were to go for more of the"},{"startTime":2136.838,"endTime":2141.26,"body":"intermediate athlete, I think I would"},{"startTime":2141.26,"endTime":2148.583,"body":"advise starting with the incline dumbbell"},{"startTime":2141.26,"endTime":2148.583,"body":"bench and then probably moving into the"},{"startTime":2148.583,"endTime":2152.765,"body":"press around or the cable crossover or one"},{"startTime":2148.583,"endTime":2152.765,"body":"of those more short overloaded movements"},{"startTime":2152.765,"endTime":2156.587,"body":"and then still probably keeping that chest"},{"startTime":2152.765,"endTime":2156.587,"body":"press machine third because it's so"},{"startTime":2156.587,"endTime":2157.307,"body":"stable."},{"startTime":2157.307,"endTime":2160.689,"body":"You can get a lot out of it in the later"},{"startTime":2157.307,"endTime":2160.689,"body":"portions of the workout."},{"startTime":2160.689,"endTime":2162.949,"body":"What do you think about that?"},{"startTime":2163.974,"endTime":2165.174,"body":"I think that's great."},{"startTime":2167.915,"endTime":2172.636,"body":"Personally, I think I would do things a"},{"startTime":2167.915,"endTime":2172.636,"body":"little bit differently, but that's more so"},{"startTime":2172.636,"endTime":2176.897,"body":"related to how I know my chest pressing"},{"startTime":2172.636,"endTime":2176.897,"body":"performance is."},{"startTime":2178.998,"endTime":2183.019,"body":"If I'm doing dumbbells, they're gonna go"},{"startTime":2178.998,"endTime":2183.019,"body":"first, and I just warm them up really"},{"startTime":2183.019,"endTime":2183.719,"body":"slow."},{"startTime":2183.719,"endTime":2188.68,"body":"But I know if I put them in second or"},{"startTime":2183.719,"endTime":2188.68,"body":"third, I'm gonna have a poor performance"},{"startTime":2188.68,"endTime":2189.421,"body":"there."},{"startTime":2189.961,"endTime":2191.641,"body":"Whereas I think..."},{"startTime":2193.486,"endTime":2196.927,"body":"Again, like the machine press, I just"},{"startTime":2193.486,"endTime":2196.927,"body":"said, I think I would be able to maintain"},{"startTime":2196.927,"endTime":2200.849,"body":"a higher amount of performance there."},{"startTime":2200.849,"endTime":2206.671,"body":"And then if for myself, I would put that"},{"startTime":2200.849,"endTime":2206.671,"body":"press around third or maybe like a"},{"startTime":2206.952,"endTime":2211.794,"body":"clavicular fly or something like that, or"},{"startTime":2206.952,"endTime":2211.794,"body":"sorry, sternal fly or some other sort of"},{"startTime":2212.274,"endTime":2218.597,"body":"kind of short bias movement last because I"},{"startTime":2212.274,"endTime":2218.597,"body":"feel that I stand to gain the least from"},{"startTime":2218.597,"endTime":2219.377,"body":"that."},{"startTime":2220.03,"endTime":2225.936,"body":"So that I typically will put less because"},{"startTime":2220.03,"endTime":2225.936,"body":"I don't get as quite as much of a stimulus"},{"startTime":2225.936,"endTime":2227.658,"body":"from those personally, right?"},{"startTime":2227.658,"endTime":2230.981,"body":"But that's again where that individual"},{"startTime":2227.658,"endTime":2230.981,"body":"aspect comes into play."},{"startTime":2231.586,"endTime":2236.707,"body":"Do you feel like there's any value in the"},{"startTime":2231.586,"endTime":2236.707,"body":"idea of stretching it all out at the end?"},{"startTime":2236.707,"endTime":2239.107,"body":"Because there's two different perspectives"},{"startTime":2236.707,"endTime":2239.107,"body":"on this."},{"startTime":2239.408,"endTime":2242.849,"body":"There's the perspective of lengthened"},{"startTime":2239.408,"endTime":2242.849,"body":"movements go last, and there's something"},{"startTime":2242.849,"endTime":2247.79,"body":"to stretching out all the fibers, all the"},{"startTime":2242.849,"endTime":2247.79,"body":"sarcomeres getting really lengthened at"},{"startTime":2247.79,"endTime":2248.23,"body":"the end."},{"startTime":2248.23,"endTime":2252.651,"body":"So that's my thing is to put the dumbbell"},{"startTime":2248.23,"endTime":2252.651,"body":"fly at the end, where it's really"},{"startTime":2252.651,"endTime":2255.292,"body":"stretching everything out at the very end."},{"startTime":2255.292,"endTime":2258.393,"body":"Whereas you mentioned doing the short"},{"startTime":2255.292,"endTime":2258.393,"body":"overload movement at the end, which I"},{"startTime":2258.393,"endTime":2261.313,"body":"assume when you said fly, you meant more"},{"startTime":2258.393,"endTime":2261.313,"body":"of like a cable fly."},{"startTime":2261.841,"endTime":2262.136,"body":"Yes."},{"startTime":2262.136,"endTime":2265.368,"body":"what do you think about that placement of"},{"startTime":2262.136,"endTime":2265.368,"body":"the short overload movement versus the"},{"startTime":2265.368,"endTime":2268.337,"body":"length and overload movement at the end"},{"startTime":2265.368,"endTime":2268.337,"body":"and the impact of that?"},{"startTime":2269.282,"endTime":2275.385,"body":"I think if the way that you do your flies,"},{"startTime":2269.282,"endTime":2275.385,"body":"Brian, and I think that has, I mean, I"},{"startTime":2275.385,"endTime":2278.307,"body":"don't wanna use the term damaging from"},{"startTime":2275.385,"endTime":2278.307,"body":"like a negative connotation."},{"startTime":2278.307,"endTime":2282.13,"body":"I think in the context you're speaking, it"},{"startTime":2278.307,"endTime":2282.13,"body":"would be very positive, very stimulative"},{"startTime":2282.13,"endTime":2285.872,"body":"for, you know, stimulus into the chest."},{"startTime":2286.132,"endTime":2292.777,"body":"I think if you were to place that anything"},{"startTime":2286.132,"endTime":2292.777,"body":"anywhere further in front, you would very"},{"startTime":2292.777,"endTime":2294.697,"body":"negatively impact further."},{"startTime":2294.726,"endTime":2295.53,"body":"Agreed."},{"startTime":2296.243,"endTime":2296.53,"body":"Yeah."},{"startTime":2296.53,"endTime":2300.752,"body":"sense to put that last because you're"},{"startTime":2296.53,"endTime":2300.752,"body":"going to really focus on that like loaded"},{"startTime":2300.752,"endTime":2307.215,"body":"stretching which will be rather I don't"},{"startTime":2300.752,"endTime":2307.215,"body":"like fatiguing is not the right word like"},{"startTime":2307.215,"endTime":2312.517,"body":"damaging I think is a proper use here but"},{"startTime":2307.215,"endTime":2312.517,"body":"I don't mean it in a negative way yeah"},{"startTime":2312.707,"endTime":2314.187,"body":"yeah, it's definitely damaging."},{"startTime":2316.148,"endTime":2320.669,"body":"There was a system of training and I'm"},{"startTime":2316.148,"endTime":2320.669,"body":"blanking out on the name of it right now,"},{"startTime":2320.669,"endTime":2325.231,"body":"but it was from Iron Man Magazine back in"},{"startTime":2320.669,"endTime":2325.231,"body":"the early 2000s."},{"startTime":2326.631,"endTime":2332.613,"body":"I wish I could remember the name of it,"},{"startTime":2326.631,"endTime":2332.613,"body":"but their exercise ordering was"},{"startTime":2332.613,"endTime":2333.833,"body":"specifically."},{"startTime":2333.914,"endTime":2338.436,"body":"about going from short to lengthened, and"},{"startTime":2333.914,"endTime":2338.436,"body":"the rationale being that if you can"},{"startTime":2338.436,"endTime":2343.699,"body":"stretch out all of those fibers at the"},{"startTime":2338.436,"endTime":2343.699,"body":"very end, then you're essentially creating"},{"startTime":2343.699,"endTime":2350.923,"body":"more opportunity to flood blood and"},{"startTime":2343.699,"endTime":2350.923,"body":"nutrients into the muscle, versus if you"},{"startTime":2350.923,"endTime":2356.566,"body":"do the short overload movement at the end,"},{"startTime":2350.923,"endTime":2356.566,"body":"you're kind of closing off the ability to"},{"startTime":2356.566,"endTime":2360.468,"body":"flood the muscle with all the nutrients,"},{"startTime":2356.566,"endTime":2360.468,"body":"although there is more blood in a short"},{"startTime":2360.468,"endTime":2361.028,"body":"overload movement."},{"startTime":2361.028,"endTime":2363.009,"body":"So it's an interesting..."},{"startTime":2364.146,"endTime":2364.986,"body":"Interesting perspective there."},{"startTime":2364.986,"endTime":2368.888,"body":"I mean, I think at the end of the day,"},{"startTime":2364.986,"endTime":2368.888,"body":"both have worked for bodybuilders for many"},{"startTime":2368.888,"endTime":2372.869,"body":"years and it's probably stimulus more than"},{"startTime":2368.888,"endTime":2372.869,"body":"exercise order for sure."},{"startTime":2373.47,"endTime":2378.172,"body":"Going back to something you said earlier"},{"startTime":2373.47,"endTime":2378.172,"body":"about the load on the incline dumbbell"},{"startTime":2378.172,"endTime":2379.252,"body":"bench press."},{"startTime":2379.412,"endTime":2383.774,"body":"So forever in my life, I always did"},{"startTime":2379.412,"endTime":2383.774,"body":"incline dumbbell bench first because load"},{"startTime":2383.774,"endTime":2385.215,"body":"was so important to me."},{"startTime":2385.215,"endTime":2390.657,"body":"I always had to be able to bench the"},{"startTime":2385.215,"endTime":2390.657,"body":"hundreds or the 110s or whatever it was at"},{"startTime":2390.657,"endTime":2392.117,"body":"that point in my life."},{"startTime":2393.11,"endTime":2397.912,"body":"And in the last few cycles I've done, I've"},{"startTime":2393.11,"endTime":2397.912,"body":"purposefully put the dumbbell bench"},{"startTime":2397.912,"endTime":2404.315,"body":"pressing second after the short overload"},{"startTime":2397.912,"endTime":2404.315,"body":"movement because I'm training my ego not"},{"startTime":2404.315,"endTime":2411.158,"body":"to care and trying to drive stimulus more"},{"startTime":2404.315,"endTime":2411.158,"body":"than load."},{"startTime":2411.338,"endTime":2414.159,"body":"And so it actually, it's quite"},{"startTime":2411.338,"endTime":2414.159,"body":"significant."},{"startTime":2414.159,"endTime":2419.481,"body":"I mean, if I could do the hundreds or the"},{"startTime":2414.159,"endTime":2419.481,"body":"110s fresh for five to eight reps."},{"startTime":2420.126,"endTime":2424.069,"body":"when I do a short overload movement first"},{"startTime":2420.126,"endTime":2424.069,"body":"and then go into the incline dumbbell"},{"startTime":2424.069,"endTime":2429.993,"body":"bench, it's like 85s, maybe 95s."},{"startTime":2429.993,"endTime":2434.376,"body":"Like I can't touch the hundreds after I've"},{"startTime":2429.993,"endTime":2434.376,"body":"done that short overload movement first."},{"startTime":2434.376,"endTime":2437.439,"body":"And I don't know if that's really"},{"startTime":2434.376,"endTime":2437.439,"body":"necessarily a bad thing when it comes to"},{"startTime":2437.439,"endTime":2437.979,"body":"stimulus."},{"startTime":2437.979,"endTime":2439.58,"body":"Like it certainly is for ego."},{"startTime":2439.58,"endTime":2443.523,"body":"I don't feel good about the fact that I"},{"startTime":2439.58,"endTime":2443.523,"body":"haven't touched the 100 pound dumbbells"},{"startTime":2443.523,"endTime":2445.885,"body":"for a couple of years at this point."},{"startTime":2446.618,"endTime":2451.539,"body":"but I do feel like my chest gets probably"},{"startTime":2446.618,"endTime":2451.539,"body":"a better stimulus because it has that"},{"startTime":2451.539,"endTime":2453.499,"body":"little bit of pre-fatigue in it."},{"startTime":2454.6,"endTime":2458.361,"body":"It feels like I'm getting more in my chest"},{"startTime":2454.6,"endTime":2458.361,"body":"and maybe a little less in my triceps and"},{"startTime":2458.361,"endTime":2460.401,"body":"front delts when I put it second."},{"startTime":2460.521,"endTime":2466.363,"body":"And so maybe that's a bit of individual"},{"startTime":2460.521,"endTime":2466.363,"body":"experience and everybody's experience is"},{"startTime":2466.363,"endTime":2467.803,"body":"gonna differ slightly."},{"startTime":2467.803,"endTime":2470.484,"body":"So that's kind of my rationale for that."},{"startTime":2470.484,"endTime":2475.705,"body":"And then my question to you is, how do you"},{"startTime":2470.484,"endTime":2475.705,"body":"guys organize your chest day?"},{"startTime":2475.746,"endTime":2479.917,"body":"in training camp when you're training with"},{"startTime":2475.746,"endTime":2479.917,"body":"your bros in recent months."},{"startTime":2482.842,"endTime":2487.704,"body":"We have all of our compounds first."},{"startTime":2488.385,"endTime":2492.767,"body":"And then the compounds, the lengthened"},{"startTime":2488.385,"endTime":2492.767,"body":"overload things are all first."},{"startTime":2493.147,"endTime":2498.17,"body":"And then we move into the short, like the"},{"startTime":2493.147,"endTime":2498.17,"body":"flies, those sorts of things would be the"},{"startTime":2499.311,"endTime":2499.971,"body":"cable fly."},{"startTime":2499.971,"endTime":2504.374,"body":"Or we have a really good seated, like our"},{"startTime":2499.971,"endTime":2504.374,"body":"arsenal, as much as I may talk shit on"},{"startTime":2504.374,"endTime":2510.397,"body":"some arsenal stuff, their seated machine"},{"startTime":2504.374,"endTime":2510.397,"body":"fly is actually very, it's very, very well"},{"startTime":2510.397,"endTime":2511.317,"body":"designed."},{"startTime":2511.45,"endTime":2515.231,"body":"Yeah, I would say that still falls into"},{"startTime":2511.45,"endTime":2515.231,"body":"the category of being that like short mid"},{"startTime":2515.231,"endTime":2516.211,"body":"overload."},{"startTime":2516.351,"endTime":2520.792,"body":"When when just to differentiate it from a"},{"startTime":2516.351,"endTime":2520.792,"body":"dumbbell fly, because a dumbbell fly very"},{"startTime":2520.792,"endTime":2524.093,"body":"much where you're fighting gravity is a"},{"startTime":2520.792,"endTime":2524.093,"body":"lengthened overload fly movement."},{"startTime":2524.093,"endTime":2527.535,"body":"But pretty much any other fly, whether"},{"startTime":2524.093,"endTime":2527.535,"body":"it's like a cable or a machine or"},{"startTime":2527.535,"endTime":2531.556,"body":"something like that, is usually going to"},{"startTime":2527.535,"endTime":2531.556,"body":"be more like short mid."},{"startTime":2531.556,"endTime":2537.357,"body":"So do you guys not do any dumbbell fly,"},{"startTime":2531.556,"endTime":2537.357,"body":"any lengthened overload flying?"},{"startTime":2538.25,"endTime":2545.492,"body":"There is one of the days we have the, the"},{"startTime":2538.25,"endTime":2545.492,"body":"gym also has the arsenal, like plate"},{"startTime":2545.492,"endTime":2549.313,"body":"loaded fly, which is like an incline"},{"startTime":2545.492,"endTime":2549.313,"body":"loaded fly."},{"startTime":2549.513,"endTime":2556.316,"body":"But that's still very short overload, like"},{"startTime":2549.513,"endTime":2556.316,"body":"how, how just how the plates are just how"},{"startTime":2556.316,"endTime":2559.982,"body":"the biomechanics of the machine are it's"},{"startTime":2556.316,"endTime":2559.982,"body":"very, very short overload still."},{"startTime":2559.982,"endTime":2561.667,"body":"Yeah, okay, cool."},{"startTime":2561.93,"endTime":2565.221,"body":"When was the last time you did any sort of"},{"startTime":2561.93,"endTime":2565.221,"body":"dumbbell flying in your training?"},{"startTime":2565.894,"endTime":2569.295,"body":"You know, I've never been a fan of it."},{"startTime":2569.295,"endTime":2571.536,"body":"It's always kind of bothered my shoulder."},{"startTime":2572.316,"endTime":2578.699,"body":"The last time I did it was at some, I"},{"startTime":2572.316,"endTime":2578.699,"body":"don't know, it was some place we were at,"},{"startTime":2578.699,"endTime":2581.76,"body":"like a hotel we were staying at for"},{"startTime":2578.699,"endTime":2581.76,"body":"Jenny's birthday last year, and I had"},{"startTime":2581.76,"endTime":2583.821,"body":"limited equipment, and I was like, you"},{"startTime":2581.76,"endTime":2583.821,"body":"know what?"},{"startTime":2583.821,"endTime":2587.302,"body":"Brian loves these like dumbbell flies, I'm"},{"startTime":2583.821,"endTime":2587.302,"body":"gonna do them today."},{"startTime":2587.302,"endTime":2592.764,"body":"So sometime around July 25th of last year,"},{"startTime":2587.302,"endTime":2592.764,"body":"it was the last time I did a dumbbell fly,"},{"startTime":2592.764,"endTime":2595.305,"body":"and it was probably two or three years"},{"startTime":2592.764,"endTime":2595.305,"body":"before that."},{"startTime":2596.596,"endTime":2596.776,"body":"yeah."},{"startTime":2596.776,"endTime":2596.876,"body":"Okay."},{"startTime":2596.876,"endTime":2596.976,"body":"Yeah."},{"startTime":2596.976,"endTime":2601.798,"body":"So just recently I've introduced like the"},{"startTime":2596.976,"endTime":2601.798,"body":"proper dumbbell fly back into my training."},{"startTime":2601.918,"endTime":2607.76,"body":"In prior years, it's been the fly press"},{"startTime":2601.918,"endTime":2607.76,"body":"where I still come out somewhat wide, but"},{"startTime":2607.76,"endTime":2611.422,"body":"I, at the bottom of the movement, the"},{"startTime":2607.76,"endTime":2611.422,"body":"forearm is vertical."},{"startTime":2611.602,"endTime":2615.384,"body":"Um, and so if you think about what a fly"},{"startTime":2611.602,"endTime":2615.384,"body":"is, when you come out to the bottom of the"},{"startTime":2615.384,"endTime":2619.345,"body":"movement, the normal fly, your forearm is"},{"startTime":2615.384,"endTime":2619.345,"body":"going to be pointing out toward the wall"},{"startTime":2619.345,"endTime":2620.362,"body":"to your side."},{"startTime":2620.362,"endTime":2621.542,"body":"when you're at the bottom."},{"startTime":2621.542,"endTime":2626.986,"body":"And if you're doing a dumbbell bench, your"},{"startTime":2621.542,"endTime":2626.986,"body":"forearm's gonna be pointed in toward your"},{"startTime":2626.986,"endTime":2627.346,"body":"chest."},{"startTime":2627.346,"endTime":2628.527,"body":"So it's gonna be the opposite."},{"startTime":2628.527,"endTime":2633.67,"body":"The fly press that I really like, still"},{"startTime":2628.527,"endTime":2633.67,"body":"one of my favorite movements ever, is a"},{"startTime":2633.67,"endTime":2638.373,"body":"mix between the two where the forearm is"},{"startTime":2633.67,"endTime":2638.373,"body":"completely vertical at the bottom and"},{"startTime":2638.373,"endTime":2640.815,"body":"you're focusing on driving the elbows"},{"startTime":2638.373,"endTime":2640.815,"body":"back."},{"startTime":2640.815,"endTime":2645.437,"body":"And so what I love about the fly press"},{"startTime":2640.815,"endTime":2645.437,"body":"movement is that you can load it."},{"startTime":2645.93,"endTime":2648.471,"body":"almost as heavy as you can do a standard"},{"startTime":2645.93,"endTime":2648.471,"body":"press."},{"startTime":2648.471,"endTime":2654.394,"body":"It's certainly gonna be less because there"},{"startTime":2648.471,"endTime":2654.394,"body":"is some ABduction there, but way more than"},{"startTime":2654.394,"endTime":2658.037,"body":"you can load like a proper dumbbell fly"},{"startTime":2654.394,"endTime":2658.037,"body":"where you're getting out really wide and"},{"startTime":2658.037,"endTime":2662.119,"body":"getting really stretched, but you still"},{"startTime":2658.037,"endTime":2662.119,"body":"get a significant stretch in your chest at"},{"startTime":2662.119,"endTime":2664.1,"body":"the bottom with the fly press."},{"startTime":2664.18,"endTime":2669.703,"body":"So like I said, only recently have I"},{"startTime":2664.18,"endTime":2669.703,"body":"reintroduced the dumbbell fly in and for"},{"startTime":2669.703,"endTime":2672.545,"body":"all the years prior, it's been this fly"},{"startTime":2669.703,"endTime":2672.545,"body":"press."},{"startTime":2673.085,"endTime":2673.745,"body":"And..."},{"startTime":2674.494,"endTime":2677.935,"body":"The only reason I'm using the dumbbell fly"},{"startTime":2674.494,"endTime":2677.935,"body":"at the moment is because I'm doing these,"},{"startTime":2677.935,"endTime":2681.576,"body":"I'm experimenting with these bottom ROM"},{"startTime":2677.935,"endTime":2681.576,"body":"dumbbell flies."},{"startTime":2681.677,"endTime":2683.437,"body":"You guys may be seeing Nunez doing them."},{"startTime":2683.437,"endTime":2689.7,"body":"He calls them 10 and two flies as like 10"},{"startTime":2683.437,"endTime":2689.7,"body":"o'clock and two o'clock on the clock."},{"startTime":2689.92,"endTime":2696.323,"body":"But I like them as a final movement to"},{"startTime":2689.92,"endTime":2696.323,"body":"really stretch everything out like I was"},{"startTime":2696.323,"endTime":2697.263,"body":"talking about."},{"startTime":2697.263,"endTime":2699.164,"body":"And I also really love them."},{"startTime":2699.164,"endTime":2701.325,"body":"The way I'm using them now is as a super"},{"startTime":2699.164,"endTime":2701.325,"body":"set."},{"startTime":2701.325,"endTime":2702.71,"body":"I just do one set."},{"startTime":2702.71,"endTime":2708.031,"body":"one set of bottom ROM flies directly into"},{"startTime":2702.71,"endTime":2708.031,"body":"super deep deficit pushups."},{"startTime":2708.031,"endTime":2712.653,"body":"And so I just find that as a phenomenal"},{"startTime":2708.031,"endTime":2712.653,"body":"way to just finish the chest."},{"startTime":2712.653,"endTime":2716.814,"body":"Every time I do that, I think like mortal"},{"startTime":2712.653,"endTime":2716.814,"body":"combat, finish him type thing."},{"startTime":2716.914,"endTime":2723.056,"body":"And that's just how I feel about what it"},{"startTime":2716.914,"endTime":2723.056,"body":"does to my chest at the very end."},{"startTime":2723.196,"endTime":2729.077,"body":"And so I think as we talk about this kind"},{"startTime":2723.196,"endTime":2729.077,"body":"of design of the training program."},{"startTime":2729.298,"endTime":2734.061,"body":"You know, the fly press has been a staple"},{"startTime":2729.298,"endTime":2734.061,"body":"for me for so long that even though that's"},{"startTime":2734.061,"endTime":2740.525,"body":"not currently in my training, I think that"},{"startTime":2734.061,"endTime":2740.525,"body":"that's the movement that I would choose as"},{"startTime":2740.525,"endTime":2743.988,"body":"my kind of lengthened overload flying type"},{"startTime":2740.525,"endTime":2743.988,"body":"movement."},{"startTime":2743.988,"endTime":2747.61,"body":"And so we have a press around or a short"},{"startTime":2743.988,"endTime":2747.61,"body":"overload movement."},{"startTime":2747.61,"endTime":2750.172,"body":"We have a an incline dumbbell press."},{"startTime":2750.172,"endTime":2754.875,"body":"We have a machine chest press, which"},{"startTime":2750.172,"endTime":2754.875,"body":"unfortunately, I can't actually do because"},{"startTime":2754.875,"endTime":2757.557,"body":"I don't have a machine chest press in my"},{"startTime":2754.875,"endTime":2757.557,"body":"home gym."},{"startTime":2757.557,"endTime":2758.462,"body":"And then we have"},{"startTime":2758.462,"endTime":2761.763,"body":"the dumbbell fly or a dumbbell fly press"},{"startTime":2758.462,"endTime":2761.763,"body":"or something along those lines."},{"startTime":2761.763,"endTime":2765.725,"body":"And so you have those kind of four"},{"startTime":2761.763,"endTime":2765.725,"body":"movements coming together there."},{"startTime":2765.725,"endTime":2771.348,"body":"And then the last thing I just wanna share"},{"startTime":2765.725,"endTime":2771.348,"body":"on this is that I think the best"},{"startTime":2771.348,"endTime":2775.99,"body":"development I ever achieved in my chest"},{"startTime":2771.348,"endTime":2775.99,"body":"was when I started doing really heavy"},{"startTime":2775.99,"endTime":2777.111,"body":"dumbbell flies."},{"startTime":2777.111,"endTime":2780.652,"body":"And it's another of these things where"},{"startTime":2777.111,"endTime":2780.652,"body":"there's some confounding variables, which"},{"startTime":2780.652,"endTime":2783.113,"body":"I've talked about before in that."},{"startTime":2784.99,"endTime":2790.193,"body":"When I had my best gains in my chest was"},{"startTime":2784.99,"endTime":2790.193,"body":"also the time where I was turning into a"},{"startTime":2790.193,"endTime":2793.134,"body":"man and eating a bunch of food."},{"startTime":2793.134,"endTime":2797.217,"body":"And so there were all of these things"},{"startTime":2793.134,"endTime":2797.217,"body":"happening at the same time, but I can"},{"startTime":2797.217,"endTime":2802.46,"body":"definitely say for sure that when I was"},{"startTime":2797.217,"endTime":2802.46,"body":"just doing inclined dumbbell bench presses"},{"startTime":2802.46,"endTime":2808.183,"body":"and dips, that my chest didn't achieve"},{"startTime":2802.46,"endTime":2808.183,"body":"nearly the development that it did from"},{"startTime":2808.183,"endTime":2808.883,"body":"flies."},{"startTime":2808.883,"endTime":2812.926,"body":"And another thing, my brother used to make"},{"startTime":2808.883,"endTime":2812.926,"body":"fun of me when I was..."},{"startTime":2812.926,"endTime":2816.989,"body":"first starting lifting in the first three"},{"startTime":2812.926,"endTime":2816.989,"body":"years, he called it, what do you call it"},{"startTime":2816.989,"endTime":2817.99,"body":"chest fat or something."},{"startTime":2817.99,"endTime":2821.793,"body":"But basically, there was like this little"},{"startTime":2817.99,"endTime":2821.793,"body":"ripple of fat that I had between my armpit"},{"startTime":2821.793,"endTime":2823.514,"body":"and the beginning of my pack."},{"startTime":2823.694,"endTime":2829.379,"body":"And it was there for the first three years"},{"startTime":2823.694,"endTime":2829.379,"body":"that I lifted and it never went away."},{"startTime":2829.379,"endTime":2833.643,"body":"Even as I started developing my physique"},{"startTime":2829.379,"endTime":2833.643,"body":"and improving many of my areas, I still"},{"startTime":2833.643,"endTime":2837.125,"body":"had that little bit of chest fat where it"},{"startTime":2833.643,"endTime":2837.125,"body":"met my armpit."},{"startTime":2837.125,"endTime":2842.589,"body":"And it wasn't until I started hammering"},{"startTime":2837.125,"endTime":2842.589,"body":"heavy flies a lot."},{"startTime":2842.634,"endTime":2848.218,"body":"that area finally hardened up and it ended"},{"startTime":2842.634,"endTime":2848.218,"body":"up forming more of that outer peck that"},{"startTime":2848.218,"endTime":2852.62,"body":"kind of has that sweeping circular motion"},{"startTime":2848.218,"endTime":2852.62,"body":"where it begins to curve under."},{"startTime":2853.421,"endTime":2858.885,"body":"And so again, confounding variables and"},{"startTime":2853.421,"endTime":2858.885,"body":"everything, but I still believe that"},{"startTime":2858.885,"endTime":2862.788,"body":"introducing heavy dumbbell flies for me"},{"startTime":2858.885,"endTime":2862.788,"body":"and really prioritizing that deep stretch"},{"startTime":2862.788,"endTime":2866.711,"body":"position there really made some"},{"startTime":2862.788,"endTime":2866.711,"body":"significant differences."},{"startTime":2866.711,"endTime":2870.733,"body":"And so for whatever that's worth, that's"},{"startTime":2866.711,"endTime":2870.733,"body":"my story."},{"startTime":2872.634,"endTime":2875.535,"body":"Yeah, I like how the exercises you chose"},{"startTime":2872.634,"endTime":2875.535,"body":"there."},{"startTime":2875.535,"endTime":2881.397,"body":"I did have a little, this one's small, but"},{"startTime":2875.535,"endTime":2881.397,"body":"these are things that I feel like I didn't"},{"startTime":2881.397,"endTime":2882.938,"body":"use to understand and really helped."},{"startTime":2882.938,"endTime":2888.46,"body":"So I would choose the same exercises and"},{"startTime":2882.938,"endTime":2888.46,"body":"those sorts of things that you have here."},{"startTime":2888.54,"endTime":2894.903,"body":"The, for the chest press machine, let's"},{"startTime":2888.54,"endTime":2894.903,"body":"say your gym has multiple, you brought up"},{"startTime":2894.903,"endTime":2899.545,"body":"the example of like a hammer strength"},{"startTime":2894.903,"endTime":2899.545,"body":"press where the weight is loaded on the"},{"startTime":2899.545,"endTime":2901.782,"body":"arm that you're pressing, right?"},{"startTime":2901.782,"endTime":2902.29,"body":"Mm-hmm."},{"startTime":2902.29,"endTime":2904.811,"body":"There's nothing bad about these."},{"startTime":2904.811,"endTime":2910.334,"body":"However, you're gonna get a change in the"},{"startTime":2904.811,"endTime":2910.334,"body":"resistance profile as that arm moves"},{"startTime":2910.334,"endTime":2914.557,"body":"closer to gravity, which is typically that"},{"startTime":2910.334,"endTime":2914.557,"body":"shortened position where you're not as"},{"startTime":2914.557,"endTime":2915.457,"body":"strong."},{"startTime":2915.957,"endTime":2921.38,"body":"If your gym has leverage style loaded"},{"startTime":2915.957,"endTime":2921.38,"body":"chest pressing machine where you are going"},{"startTime":2921.38,"endTime":2926.463,"body":"to load something that is behind the"},{"startTime":2921.38,"endTime":2926.463,"body":"machine typically, and then there is"},{"startTime":2926.463,"endTime":2930.626,"body":"linkage that attaches the arm that you"},{"startTime":2926.463,"endTime":2930.626,"body":"press to that,"},{"startTime":2930.626,"endTime":2934.712,"body":"and then the machine just moves the weight"},{"startTime":2930.626,"endTime":2934.712,"body":"vertically up and down, you're going to"},{"startTime":2934.712,"endTime":2938.878,"body":"get a much more consistent resistance"},{"startTime":2934.712,"endTime":2938.878,"body":"profile."},{"startTime":2938.979,"endTime":2945.669,"body":"And in my opinion, if I have choice, like"},{"startTime":2938.979,"endTime":2945.669,"body":"I'm going to take that style of machine."},{"startTime":2946.758,"endTime":2947.418,"body":"Yeah, I agree."},{"startTime":2947.418,"endTime":2949.079,"body":"And that's a great point."},{"startTime":2949.48,"endTime":2952.683,"body":"I think the reason I always tend to"},{"startTime":2949.48,"endTime":2952.683,"body":"mention the hammer strength is because"},{"startTime":2952.683,"endTime":2957.286,"body":"every single commercial gym I've trained"},{"startTime":2952.683,"endTime":2957.286,"body":"in the last 10 years, and I don't train in"},{"startTime":2957.286,"endTime":2962.411,"body":"them that often to be fair, but they all"},{"startTime":2957.286,"endTime":2962.411,"body":"have a hammer strength, chest press and"},{"startTime":2962.411,"endTime":2963.892,"body":"usually the inclined one."},{"startTime":2964.833,"endTime":2966.694,"body":"And so it's just it's ubiquitous."},{"startTime":2966.694,"endTime":2967.515,"body":"It's everywhere."},{"startTime":2967.515,"endTime":2968.936,"body":"And so it's accessible."},{"startTime":2969.076,"endTime":2970.237,"body":"But I do agree with you."},{"startTime":2970.237,"endTime":2975.658,"body":"And obviously, even better than what you"},{"startTime":2970.237,"endTime":2975.658,"body":"mentioned would be a prime or a strive."},{"startTime":2975.658,"endTime":2979.661,"body":"where you have the three loading handles"},{"startTime":2975.658,"endTime":2979.661,"body":"and you can then manipulate your"},{"startTime":2979.661,"endTime":2984.665,"body":"resistance profile based on, hey, where"},{"startTime":2979.661,"endTime":2984.665,"body":"you put that movement in your program."},{"startTime":2984.665,"endTime":2989.769,"body":"Like if you want to load it short and make"},{"startTime":2984.665,"endTime":2989.769,"body":"it your first exercise, that's fine."},{"startTime":2989.769,"endTime":2993.212,"body":"If you want it to be the lengthened"},{"startTime":2989.769,"endTime":2993.212,"body":"exercise second, you can set it lengthened"},{"startTime":2993.212,"endTime":2994.153,"body":"and do it that way."},{"startTime":2994.153,"endTime":2999.597,"body":"And so having a prime or strive option is"},{"startTime":2994.153,"endTime":2999.597,"body":"going to give you a lot more freedom as"},{"startTime":2999.597,"endTime":3003.0,"body":"far as how you're building out your chest"},{"startTime":2999.597,"endTime":3003.0,"body":"routine and where you put that movement in"},{"startTime":3003.0,"endTime":3004.16,"body":"the sequencing."},{"startTime":3005.394,"endTime":3006.094,"body":"Yeah."},{"startTime":3006.215,"endTime":3011.045,"body":"So I think that finishes it for commercial"},{"startTime":3006.215,"endTime":3011.045,"body":"gym approach."},{"startTime":3011.045,"endTime":3011.806,"body":"Yeah."},{"startTime":3011.827,"endTime":3015.193,"body":"And then, um, as we kind of jump into the"},{"startTime":3011.827,"endTime":3015.193,"body":"home gym."},{"startTime":3017.206,"endTime":3022.287,"body":"There's definitely some things that need"},{"startTime":3017.206,"endTime":3022.287,"body":"to change because you can't assume that"},{"startTime":3022.287,"endTime":3026.428,"body":"you have cables or a chest press machine."},{"startTime":3026.508,"endTime":3031.41,"body":"So I kinda go back to the way that I used"},{"startTime":3026.508,"endTime":3031.41,"body":"to train during the max OT days."},{"startTime":3031.41,"endTime":3036.771,"body":"I would train at a commercial gym, but the"},{"startTime":3031.41,"endTime":3036.771,"body":"program was built around free weights"},{"startTime":3036.771,"endTime":3038.191,"body":"almost entirely."},{"startTime":3038.432,"endTime":3045.253,"body":"And so I think it's really as simple as"},{"startTime":3038.432,"endTime":3045.253,"body":"choosing a incline press of choice."},{"startTime":3045.618,"endTime":3049.399,"body":"whether that's dumbbell or barbell, and"},{"startTime":3045.618,"endTime":3049.399,"body":"then choosing a flat press of choice,"},{"startTime":3049.399,"endTime":3053.14,"body":"whether that's dumbbell or barbell, it"},{"startTime":3049.399,"endTime":3053.14,"body":"might make sense to do one barbell and one"},{"startTime":3053.14,"endTime":3055.661,"body":"dumbbell, or shit, you could do both"},{"startTime":3053.14,"endTime":3055.661,"body":"dumbbell."},{"startTime":3055.661,"endTime":3058.181,"body":"I probably wouldn't do both barbell if it"},{"startTime":3055.661,"endTime":3058.181,"body":"were up to me."},{"startTime":3058.181,"endTime":3061.923,"body":"I just think you're losing out on a little"},{"startTime":3058.181,"endTime":3061.923,"body":"bit of stretch and a little bit of the"},{"startTime":3061.923,"endTime":3065.624,"body":"adduction that you can get with dumbbells,"},{"startTime":3061.923,"endTime":3065.624,"body":"a little more of that freedom of movement."},{"startTime":3066.804,"endTime":3071.905,"body":"And then the third and fourth movements, I"},{"startTime":3066.804,"endTime":3071.905,"body":"think, are dips and a fly."},{"startTime":3072.234,"endTime":3074.095,"body":"And so you build out your routine that"},{"startTime":3072.234,"endTime":3074.095,"body":"way."},{"startTime":3074.095,"endTime":3077.457,"body":"And I don't think it really matters where"},{"startTime":3074.095,"endTime":3077.457,"body":"you put those last two."},{"startTime":3078.879,"endTime":3084.023,"body":"The dip could go third and the fly last,"},{"startTime":3078.879,"endTime":3084.023,"body":"which is probably what I would lean"},{"startTime":3084.023,"endTime":3087.345,"body":"towards just because of that super"},{"startTime":3084.023,"endTime":3087.345,"body":"lengthened part of the fly."},{"startTime":3087.406,"endTime":3089.528,"body":"But again, like a dip is pretty lengthened"},{"startTime":3087.406,"endTime":3089.528,"body":"as well."},{"startTime":3089.528,"endTime":3093.551,"body":"And you get like a really diesel stretch"},{"startTime":3089.528,"endTime":3093.551,"body":"at the bottom of that dip if you're"},{"startTime":3093.551,"endTime":3094.731,"body":"leaning forward."},{"startTime":3095.132,"endTime":3097.354,"body":"So those are all great options."},{"startTime":3097.354,"endTime":3101.918,"body":"And then what we usually do in my programs"},{"startTime":3097.354,"endTime":3101.918,"body":"is for people that can't do dips."},{"startTime":3101.918,"endTime":3106.021,"body":"Like obviously you can do foot assisted"},{"startTime":3101.918,"endTime":3106.021,"body":"dips where you kind of have your foot on"},{"startTime":3106.021,"endTime":3110.065,"body":"the ground and you use a little bit of"},{"startTime":3106.021,"endTime":3110.065,"body":"push off your foot there, but it's kind of"},{"startTime":3110.065,"endTime":3112.706,"body":"hard to regulate that for progression"},{"startTime":3110.065,"endTime":3112.706,"body":"purposes."},{"startTime":3112.907,"endTime":3116.13,"body":"So you could do negatives on the dips"},{"startTime":3112.907,"endTime":3116.13,"body":"where you jump up to the top and lower"},{"startTime":3116.13,"endTime":3116.71,"body":"yourself down."},{"startTime":3116.71,"endTime":3117.751,"body":"That's super effective."},{"startTime":3117.751,"endTime":3121.494,"body":"But usually what we do is revert to a"},{"startTime":3117.751,"endTime":3121.494,"body":"pushup."},{"startTime":3121.755,"endTime":3123.616,"body":"And pushups are infinitely scalable."},{"startTime":3123.616,"endTime":3126.599,"body":"So you can do deficit pushups."},{"startTime":3126.599,"endTime":3129.946,"body":"You can get a deeper stretch by putting"},{"startTime":3126.599,"endTime":3129.946,"body":"your hands on dumbbell handles."},{"startTime":3129.946,"endTime":3132.146,"body":"and really get a deep stretch that way."},{"startTime":3132.607,"endTime":3136.608,"body":"You can do them standard pushups or you"},{"startTime":3132.607,"endTime":3136.608,"body":"could even elevate your hands."},{"startTime":3136.708,"endTime":3142.491,"body":"And one of the things that we love to do"},{"startTime":3136.708,"endTime":3142.491,"body":"with hands elevated pushups is set them up"},{"startTime":3142.491,"endTime":3146.833,"body":"with a barbell in a squat rack, because"},{"startTime":3142.491,"endTime":3146.833,"body":"then what you can do is just as you get"},{"startTime":3146.833,"endTime":3149.074,"body":"stronger, you can just move it down one"},{"startTime":3146.833,"endTime":3149.074,"body":"rung."},{"startTime":3149.074,"endTime":3153.416,"body":"So say you're at the eighth rung and you"},{"startTime":3149.074,"endTime":3153.416,"body":"get your sets of 10, then the next session"},{"startTime":3153.416,"endTime":3157.277,"body":"you can move it down to the, did I say"},{"startTime":3153.416,"endTime":3157.277,"body":"eighth rung, the seventh rung."},{"startTime":3157.894,"endTime":3162.516,"body":"And so you can basically progress by one"},{"startTime":3157.894,"endTime":3162.516,"body":"or two or three inches of range of motion"},{"startTime":3162.957,"endTime":3163.997,"body":"across time."},{"startTime":3163.997,"endTime":3167.099,"body":"And eventually you'll realize, oh shit,"},{"startTime":3163.997,"endTime":3167.099,"body":"this barbell is at the first rung."},{"startTime":3167.099,"endTime":3169.02,"body":"I can start doing regular pushups now."},{"startTime":3169.02,"endTime":3174.503,"body":"So we love the hands elevated pushup,"},{"startTime":3169.02,"endTime":3174.503,"body":"especially when you can control the range"},{"startTime":3174.503,"endTime":3179.446,"body":"of motion that you're achieving or the"},{"startTime":3174.503,"endTime":3179.446,"body":"amount of assistance that you're achieving"},{"startTime":3180.127,"endTime":3183.128,"body":"through putting a barbell on a squat rack"},{"startTime":3180.127,"endTime":3183.128,"body":"or something along those lines."},{"startTime":3183.128,"endTime":3185.609,"body":"So what do you think as far as home gym?"},{"startTime":3187.026,"endTime":3191.928,"body":"I like all of those, one movement, and"},{"startTime":3187.026,"endTime":3191.928,"body":"again, I'm just impartial because I do"},{"startTime":3191.928,"endTime":3197.65,"body":"really, really like this movement, the"},{"startTime":3191.928,"endTime":3197.65,"body":"feet elevated decline deficit pushup."},{"startTime":3198.05,"endTime":3199.631,"body":"I love that movement."},{"startTime":3199.631,"endTime":3203.273,"body":"I'll put that movement in regular training"},{"startTime":3199.631,"endTime":3203.273,"body":"programs, even with a commercial gym,"},{"startTime":3203.273,"endTime":3205.153,"body":"because it's just so, so good."},{"startTime":3207.034,"endTime":3210.055,"body":"Let's say we wanted to introduce that."},{"startTime":3210.596,"endTime":3213.857,"body":"Where do you think we would make the"},{"startTime":3210.596,"endTime":3213.857,"body":"modification to the prior list that you"},{"startTime":3213.857,"endTime":3214.557,"body":"said?"},{"startTime":3215.698,"endTime":3219.26,"body":"Well, yeah, so it depends how strong you"},{"startTime":3215.698,"endTime":3219.26,"body":"are at that movement."},{"startTime":3219.26,"endTime":3223.542,"body":"So for me, I'm pretty strong at it, so it"},{"startTime":3219.26,"endTime":3223.542,"body":"has to be last."},{"startTime":3223.542,"endTime":3228.084,"body":"Like when I go through my whole chest day,"},{"startTime":3223.542,"endTime":3228.084,"body":"and then I do the superset, where I go"},{"startTime":3228.084,"endTime":3232.067,"body":"super rom dumbbell flies, and then I"},{"startTime":3228.084,"endTime":3232.067,"body":"superset it with exactly what you're"},{"startTime":3232.067,"endTime":3237.93,"body":"talking about, deep deficit, parallet"},{"startTime":3232.067,"endTime":3237.93,"body":"pushups, I'm still getting nine pushups as"},{"startTime":3237.93,"endTime":3240.871,"body":"the second part of that superset."},{"startTime":3241.672,"endTime":3244.893,"body":"So if I were to put that pushup,"},{"startTime":3245.53,"endTime":3250.672,"body":"even not supersetted with the dumbbell"},{"startTime":3245.53,"endTime":3250.672,"body":"fly, I would probably get 15 reps."},{"startTime":3251.133,"endTime":3256.616,"body":"And thus, I can't do that movement unless"},{"startTime":3251.133,"endTime":3256.616,"body":"it's either weighted or it's the very last"},{"startTime":3256.616,"endTime":3258.056,"body":"thing in the program."},{"startTime":3258.056,"endTime":3262.539,"body":"Now, if somebody weren't as strong and say"},{"startTime":3258.056,"endTime":3262.539,"body":"they could fail in the six to 10 rep range"},{"startTime":3262.539,"endTime":3267.522,"body":"with that movement, then I think that's a"},{"startTime":3262.539,"endTime":3267.522,"body":"great movement to do first or second or"},{"startTime":3267.522,"endTime":3267.762,"body":"third."},{"startTime":3267.762,"endTime":3270.383,"body":"Like, I don't even think it matters where"},{"startTime":3267.762,"endTime":3270.383,"body":"it goes."},{"startTime":3270.383,"endTime":3274.745,"body":"If you're able to work that movement in"},{"startTime":3270.383,"endTime":3274.745,"body":"the six to 10 rep range, it could replace."},{"startTime":3274.85,"endTime":3279.527,"body":"one of your pressing movements from part A"},{"startTime":3274.85,"endTime":3279.527,"body":"or part B is kind of the way I see it."},{"startTime":3279.527,"endTime":3280.018,"body":"What about you?"},{"startTime":3280.018,"endTime":3281.658,"body":"Mm-hmm."},{"startTime":3281.658,"endTime":3286.22,"body":"Yeah, that one is like, I would never do"},{"startTime":3281.658,"endTime":3286.22,"body":"it in like a part A or part B, but I do"},{"startTime":3286.22,"endTime":3290.241,"body":"find that when I'm when I'm already"},{"startTime":3286.22,"endTime":3290.241,"body":"carrying some fatigue, like, I'm not doing"},{"startTime":3290.241,"endTime":3295.063,"body":"18 reps, anything like that, like I'll"},{"startTime":3290.241,"endTime":3295.063,"body":"fail at 1112, you know, especially if I"},{"startTime":3295.063,"endTime":3299.624,"body":"have a decent, if I if I'm using maybe"},{"startTime":3295.063,"endTime":3299.624,"body":"like bumper plates or something like that,"},{"startTime":3299.624,"endTime":3302.865,"body":"where I can get a good couple inches of"},{"startTime":3299.624,"endTime":3302.865,"body":"elevation."},{"startTime":3303.846,"endTime":3307.65,"body":"I, and it's just like, I get such a good"},{"startTime":3303.846,"endTime":3307.65,"body":"contraction out of it and it feels"},{"startTime":3307.65,"endTime":3314.799,"body":"incredibly stimulative, um, for me,"},{"startTime":3307.65,"endTime":3314.799,"body":"because I don't love the fly press kind of"},{"startTime":3314.799,"endTime":3319.484,"body":"thing with the dumbbell, I might replace"},{"startTime":3314.799,"endTime":3319.484,"body":"that with it if I was, you know, in charge"},{"startTime":3319.484,"endTime":3320.39,"body":"sort of thing."},{"startTime":3320.39,"endTime":3321.61,"body":"Yeah, yeah."},{"startTime":3322.651,"endTime":3326.554,"body":"I've used that movement as a prime,"},{"startTime":3322.651,"endTime":3326.554,"body":"actually, let me backtrack."},{"startTime":3326.554,"endTime":3330.657,"body":"I've actually used a pushup as a primary"},{"startTime":3326.554,"endTime":3330.657,"body":"movement, like a part A movement in Home"},{"startTime":3330.657,"endTime":3333.459,"body":"Gym program, but I do it with the dip"},{"startTime":3330.657,"endTime":3333.459,"body":"belt."},{"startTime":3333.459,"endTime":3339.003,"body":"So if you can set up a barbell in a squat"},{"startTime":3333.459,"endTime":3339.003,"body":"rack, you can elevate your feet so that"},{"startTime":3339.003,"endTime":3344.467,"body":"your body is horizontal with the barbell,"},{"startTime":3339.003,"endTime":3344.467,"body":"and then you put a dip belt around your"},{"startTime":3344.467,"endTime":3349.022,"body":"body, and you can literally work pushups"},{"startTime":3344.467,"endTime":3349.022,"body":"in whatever rep range you want."},{"startTime":3349.022,"endTime":3356.804,"body":"So when I was doing those for real as part"},{"startTime":3349.022,"endTime":3356.804,"body":"A, I got up to 135 pounds for sets of six."},{"startTime":3356.804,"endTime":3360.385,"body":"And the hardest part of that was literally"},{"startTime":3356.804,"endTime":3360.385,"body":"just putting 135 pounds on and then"},{"startTime":3360.385,"endTime":3364.286,"body":"getting your ass into position so that"},{"startTime":3360.385,"endTime":3364.286,"body":"your feet are on the bench, your hands are"},{"startTime":3364.286,"endTime":3367.127,"body":"on the barbell, and then you can roll."},{"startTime":3367.848,"endTime":3373.469,"body":"But yeah, I mean, that variation of a dip"},{"startTime":3367.848,"endTime":3373.469,"body":"belt push up is super, super solid."},{"startTime":3373.469,"endTime":3373.982,"body":"And"},{"startTime":3373.982,"endTime":3377.725,"body":"The only way I would wanna improve that"},{"startTime":3373.982,"endTime":3377.725,"body":"would be if I could somehow create a"},{"startTime":3377.725,"endTime":3379.406,"body":"neutral grip for the pushup."},{"startTime":3379.406,"endTime":3383.109,"body":"Cause I just don't love being stuck in"},{"startTime":3379.406,"endTime":3383.109,"body":"pronation where your hands are in that"},{"startTime":3383.109,"endTime":3384.771,"body":"standard pushup position."},{"startTime":3384.771,"endTime":3388.334,"body":"But if there was a way that I could have"},{"startTime":3384.771,"endTime":3388.334,"body":"that same elevation with enough elevation"},{"startTime":3388.334,"endTime":3392.818,"body":"so that it clears the dip belt at the"},{"startTime":3388.334,"endTime":3392.818,"body":"bottom, but have my hands in a neutral"},{"startTime":3392.818,"endTime":3397.822,"body":"grip, I think that would be honestly"},{"startTime":3392.818,"endTime":3397.822,"body":"possibly a movement that I would even use"},{"startTime":3397.822,"endTime":3402.166,"body":"in my programming like right now, despite"},{"startTime":3397.822,"endTime":3402.166,"body":"all of the home gym."},{"startTime":3402.166,"endTime":3405.327,"body":"equipment that I have, like my cable"},{"startTime":3402.166,"endTime":3405.327,"body":"machine and stuff like that."},{"startTime":3405.327,"endTime":3409.85,"body":"So I do think pushups have a ton of"},{"startTime":3405.327,"endTime":3409.85,"body":"validity and you just kind of need to be"},{"startTime":3409.85,"endTime":3412.612,"body":"creative with how you're implementing them"},{"startTime":3409.85,"endTime":3412.612,"body":"into the program and how you're setting"},{"startTime":3412.612,"endTime":3414.793,"body":"them up."},{"startTime":3414.793,"endTime":3414.983,"body":"Yeah."},{"startTime":3414.983,"endTime":3419.972,"body":"do that with a football bar if you ever"},{"startTime":3414.983,"endTime":3419.972,"body":"had an inclination to pick one up."},{"startTime":3420.638,"endTime":3421.818,"body":"That's true, that's a good point."},{"startTime":3421.818,"endTime":3426.219,"body":"And it would fit across the squat rack the"},{"startTime":3421.818,"endTime":3426.219,"body":"same way that a regular one would."},{"startTime":3426.759,"endTime":3432.001,"body":"Yeah, I agree that would be an improvement"},{"startTime":3426.759,"endTime":3432.001,"body":"for sure."},{"startTime":3432.001,"endTime":3435.361,"body":"I would still love to be able to get it"},{"startTime":3432.001,"endTime":3435.361,"body":"almost in a deficit."},{"startTime":3435.361,"endTime":3439.943,"body":"So it would be like a Buffalo bar, but"},{"startTime":3435.361,"endTime":3439.943,"body":"with the football bar, you know?"},{"startTime":3439.943,"endTime":3442.803,"body":"So you would have the neutral grip, but"},{"startTime":3439.943,"endTime":3442.803,"body":"you would also be able to go deeper."},{"startTime":3442.803,"endTime":3449.185,"body":"Ooh, maybe I need to invent that, that"},{"startTime":3442.803,"endTime":3449.185,"body":"would be dope."},{"startTime":3449.185,"endTime":3450.546,"body":"That's an interesting idea."},{"startTime":3450.546,"endTime":3455.967,"body":"So anyways, yeah, I think that pretty much"},{"startTime":3450.546,"endTime":3455.967,"body":"hammers home gym chest work."},{"startTime":3456.207,"endTime":3460.969,"body":"And then when you get into dumbbell only"},{"startTime":3456.207,"endTime":3460.969,"body":"work, it doesn't change a whole lot."},{"startTime":3460.969,"endTime":3465.09,"body":"You have an inclined dumbbell press, you"},{"startTime":3460.969,"endTime":3465.09,"body":"have a flat dumbbell press, you have a"},{"startTime":3465.09,"endTime":3467.651,"body":"dumbbell fly and you have a pushup."},{"startTime":3467.891,"endTime":3474.413,"body":"And I think that pretty much takes care of"},{"startTime":3467.891,"endTime":3474.413,"body":"the entire gamut of chest training for you"},{"startTime":3474.413,"endTime":3475.073,"body":"there."},{"startTime":3475.694,"endTime":3476.474,"body":"Yeah."},{"startTime":3476.474,"endTime":3481.158,"body":"One thing that's kind of cool in this"},{"startTime":3476.474,"endTime":3481.158,"body":"episode relative to other episodes is it's"},{"startTime":3481.158,"endTime":3483.76,"body":"almost like simpler training chest."},{"startTime":3483.761,"endTime":3488.765,"body":"Obviously the commercial gym, you're going"},{"startTime":3483.761,"endTime":3488.765,"body":"to have a little like the, um, the chest"},{"startTime":3488.765,"endTime":3494.65,"body":"press machine, the, the cable fly, but the"},{"startTime":3488.765,"endTime":3494.65,"body":"fly, you can really replicate even with"},{"startTime":3494.65,"endTime":3495.871,"body":"dumbbells and that sort of thing."},{"startTime":3495.871,"endTime":3498.873,"body":"And I would say chest is, is a, is a"},{"startTime":3499.362,"endTime":3504.729,"body":"is a body part that I don't think the"},{"startTime":3499.362,"endTime":3504.729,"body":"trade-offs are nearly as large as they are"},{"startTime":3504.729,"endTime":3508.073,"body":"for some of the other body parts, which is"},{"startTime":3504.729,"endTime":3508.073,"body":"pretty cool."},{"startTime":3508.93,"endTime":3509.85,"body":"I agree 100%."},{"startTime":3509.91,"endTime":3512.831,"body":"No, I was thinking the same thing going"},{"startTime":3509.91,"endTime":3512.831,"body":"into this because I feel like in the other"},{"startTime":3512.831,"endTime":3518.654,"body":"episodes, we've had a very more rigid"},{"startTime":3512.831,"endTime":3518.654,"body":"structure of kind of how we wanted to"},{"startTime":3518.654,"endTime":3520.134,"body":"organize the session."},{"startTime":3520.514,"endTime":3522.895,"body":"And in chest, we kind of are all over the"},{"startTime":3520.514,"endTime":3522.895,"body":"place."},{"startTime":3522.895,"endTime":3523.996,"body":"We're like, well, we could do it this way."},{"startTime":3523.996,"endTime":3524.796,"body":"You could do it that way."},{"startTime":3524.796,"endTime":3525.757,"body":"That way is cool too."},{"startTime":3525.757,"endTime":3528.078,"body":"Like you could put this movement in there,"},{"startTime":3525.757,"endTime":3528.078,"body":"that movement."},{"startTime":3528.078,"endTime":3531.599,"body":"And it just kind of seems like all of it"},{"startTime":3528.078,"endTime":3531.599,"body":"is effective and all of it works."},{"startTime":3531.919,"endTime":3533.14,"body":"And so I really liked that too."},{"startTime":3533.14,"endTime":3537.401,"body":"I feel like it really gives you some"},{"startTime":3533.14,"endTime":3537.401,"body":"freedom and can make training interesting"},{"startTime":3537.401,"endTime":3538.141,"body":"as well."},{"startTime":3538.666,"endTime":3542.187,"body":"One other thing I mentioned as you were"},{"startTime":3538.666,"endTime":3542.187,"body":"talking about, I don't know what you were"},{"startTime":3542.187,"endTime":3548.989,"body":"saying, but it popped into my head, is"},{"startTime":3542.187,"endTime":3548.989,"body":"that you can do a banded dumbbell press or"},{"startTime":3548.989,"endTime":3552.87,"body":"a banded pushup, and you can make those a"},{"startTime":3548.989,"endTime":3552.87,"body":"little bit more short overloaded."},{"startTime":3552.87,"endTime":3556.411,"body":"So if you're doing a dumbbell press, you"},{"startTime":3552.87,"endTime":3556.411,"body":"can kind of loop the band around your back"},{"startTime":3556.411,"endTime":3561.412,"body":"and then through the dumbbell handles, and"},{"startTime":3556.411,"endTime":3561.412,"body":"now it's running along your triceps."},{"startTime":3561.412,"endTime":3565.313,"body":"So as you press up, you're actually"},{"startTime":3561.412,"endTime":3565.313,"body":"getting more resistance at the short"},{"startTime":3565.313,"endTime":3566.086,"body":"position."},{"startTime":3566.086,"endTime":3569.747,"body":"And then you can do the same thing with"},{"startTime":3566.086,"endTime":3569.747,"body":"push-ups, where you loop the band again"},{"startTime":3569.747,"endTime":3573.869,"body":"around your back and hold it down with"},{"startTime":3569.747,"endTime":3573.869,"body":"your hands."},{"startTime":3573.869,"endTime":3577.69,"body":"And so once again, you're getting a little"},{"startTime":3573.869,"endTime":3577.69,"body":"bit more resistance at the short position."},{"startTime":3577.69,"endTime":3584.573,"body":"And so by using bands either alone or in"},{"startTime":3577.69,"endTime":3584.573,"body":"conjunction with dumbbells, you can"},{"startTime":3584.773,"endTime":3589.155,"body":"manipulate resistance profiles a little"},{"startTime":3584.773,"endTime":3589.155,"body":"bit more for some of the home gym stuff."},{"startTime":3589.355,"endTime":3595.037,"body":"And one movement I didn't mention at all"},{"startTime":3589.355,"endTime":3595.037,"body":"is using bands for..."},{"startTime":3595.254,"endTime":3597.675,"body":"crossovers or press arounds."},{"startTime":3597.675,"endTime":3603.258,"body":"So we do that sometimes in our home gym"},{"startTime":3597.675,"endTime":3603.258,"body":"programs where we'll set a band up at"},{"startTime":3603.258,"endTime":3606.92,"body":"whatever height you want, depending on"},{"startTime":3603.258,"endTime":3606.92,"body":"what region of the chest you wanna train."},{"startTime":3607.22,"endTime":3612.503,"body":"If you have two bands of the same color,"},{"startTime":3607.22,"endTime":3612.503,"body":"you can easily do a crossover, step"},{"startTime":3612.503,"endTime":3615.305,"body":"yourself out so there's resistance and you"},{"startTime":3612.503,"endTime":3615.305,"body":"can crossover that way."},{"startTime":3615.305,"endTime":3618.667,"body":"That would be very short overloaded as"},{"startTime":3615.305,"endTime":3618.667,"body":"band work usually is."},{"startTime":3619.047,"endTime":3620.188,"body":"Or you can do a press around."},{"startTime":3620.188,"endTime":3623.489,"body":"So you can just attach one band to a pole."},{"startTime":3623.618,"endTime":3627.68,"body":"and then you can angle your body and you"},{"startTime":3623.618,"endTime":3627.68,"body":"can press around using the band resistance"},{"startTime":3627.68,"endTime":3628.241,"body":"as well."},{"startTime":3628.241,"endTime":3633.144,"body":"And so both of those would just be super"},{"startTime":3628.241,"endTime":3633.144,"body":"short overloaded as bands are, but also"},{"startTime":3633.144,"endTime":3637.807,"body":"another kind of thing you can include into"},{"startTime":3633.144,"endTime":3637.807,"body":"the programming to keep it interesting and"},{"startTime":3637.807,"endTime":3642.01,"body":"get a little bit more of that short"},{"startTime":3637.807,"endTime":3642.01,"body":"overload, which tends to evade us in home"},{"startTime":3642.01,"endTime":3645.292,"body":"gym programming where you're using"},{"startTime":3642.01,"endTime":3645.292,"body":"primarily free weights, you don't have"},{"startTime":3645.292,"endTime":3647.333,"body":"cables or machines or anything like that."},{"startTime":3648.046,"endTime":3650.269,"body":"Yeah, wonderful."},{"startTime":3650.61,"endTime":3654.196,"body":"Is there anything on this one that you"},{"startTime":3650.61,"endTime":3654.196,"body":"want to add, Brian, before we wrap it up?"},{"startTime":3654.682,"endTime":3656.169,"body":"Nah, dude, I think that's it."},{"startTime":3656.782,"endTime":3657.829,"body":"Okay, wonderful."},{"startTime":3657.829,"endTime":3658.45,"body":"So."},{"startTime":3658.594,"endTime":3660.214,"body":"As always guys, thank you for listening."},{"startTime":3660.214,"endTime":3664.575,"body":"Hopefully this has been informative just"},{"startTime":3660.214,"endTime":3664.575,"body":"on kind of the creativity that you can"},{"startTime":3664.575,"endTime":3665.976,"body":"bring into the chest training."},{"startTime":3665.976,"endTime":3671.117,"body":"And I think like Brian alluded to, we were"},{"startTime":3665.976,"endTime":3671.117,"body":"a little bit less structured in this one,"},{"startTime":3671.117,"endTime":3677.579,"body":"but if I'm being honest, when I think"},{"startTime":3671.117,"endTime":3677.579,"body":"about it, I have less strong opinions in"},{"startTime":3677.579,"endTime":3678.679,"body":"how it would be structured."},{"startTime":3678.679,"endTime":3681.72,"body":"And I'm going to assume that Brian does as"},{"startTime":3678.679,"endTime":3681.72,"body":"well."},{"startTime":3681.72,"endTime":3685.181,"body":"And that's probably what kind of led this"},{"startTime":3681.72,"endTime":3685.181,"body":"conversation to be a little bit more"},{"startTime":3685.181,"endTime":3687.601,"body":"dynamic than the prior ones that we've"},{"startTime":3685.181,"endTime":3687.601,"body":"had."},{"startTime":3688.562,"endTime":3689.412,"body":"Yeah, great point."},{"startTime":3689.412,"endTime":3693.177,"body":"So again, hopefully it was informative and"},{"startTime":3689.412,"endTime":3693.177,"body":"you learned something."},{"startTime":3693.177,"endTime":3696.341,"body":"As always, we will talk to you next week."}]}