{"version":"1.0.0","segments":[{"startTime":29.493000000000002,"endTime":30.953,"body":"What's up guys, happy Tuesday."},{"startTime":30.953,"endTime":33.543,"body":"Welcome to another episode of Eat, Train,"},{"startTime":30.953,"endTime":33.543,"body":"Prosper."},{"startTime":33.543,"endTime":40.473,"body":"This is episode 150, aptly titled N1"},{"startTime":33.543,"endTime":40.473,"body":"Hypertrophy Camp that Brian just attended"},{"startTime":40.473,"endTime":41.772999999999996,"body":"this past weekend."},{"startTime":41.772999999999996,"endTime":46.173,"body":"Before we dive into this, and we're also,"},{"startTime":41.772999999999996,"endTime":46.173,"body":"or Brian is also going to cover his"},{"startTime":46.173,"endTime":50.093,"body":"updated spring training program that's"},{"startTime":46.173,"endTime":50.093,"body":"going to be run in accordance with the"},{"startTime":50.093,"endTime":53.113,"body":"primarily cardio -based modality, correct?"},{"startTime":53.113,"endTime":55.873000000000005,"body":"That stems from our episode."},{"startTime":56.019,"endTime":61.549,"body":"Let me grab it for you, episode 143, which"},{"startTime":56.019,"endTime":61.549,"body":"we picked 10 exercises."},{"startTime":61.549,"endTime":64.899,"body":"If we had to build a training program with"},{"startTime":61.549,"endTime":64.899,"body":"only 10 exercises, what would those be?"},{"startTime":64.899,"endTime":67.309,"body":"So this is Brian's follow -up to that."},{"startTime":67.309,"endTime":70.381,"body":"As always, some updates please, Brian."},{"startTime":71.03,"endTime":74.35,"body":"Yeah, the first one is we're going to"},{"startTime":71.03,"endTime":74.35,"body":"Costa Rica."},{"startTime":74.71000000000001,"endTime":80.1,"body":"So all of that stress from the last few"},{"startTime":74.71000000000001,"endTime":80.1,"body":"weeks of the passport for my son, whether"},{"startTime":80.1,"endTime":83.83,"body":"it was gonna arrive and all of that, it"},{"startTime":80.1,"endTime":83.83,"body":"did arrive."},{"startTime":83.83,"endTime":91.08,"body":"And I can honestly say that the two plus"},{"startTime":83.83,"endTime":91.08,"body":"weeks of dealing with this have possibly"},{"startTime":91.08,"endTime":95.93,"body":"been the most stressed out and anxious"},{"startTime":91.08,"endTime":95.93,"body":"that I've been in my adult life."},{"startTime":95.93,"endTime":100.21,"body":"And that's weird to say that it would be"},{"startTime":95.93,"endTime":100.21,"body":"caused by something as silly."},{"startTime":100.214,"endTime":106.684,"body":"as my son's passport, but I legitimately"},{"startTime":100.214,"endTime":106.684,"body":"had two nights over that two week period"},{"startTime":106.684,"endTime":113.334,"body":"where I would wake up and be so infuriated"},{"startTime":106.684,"endTime":113.334,"body":"by this notion that I was being taken"},{"startTime":113.334,"endTime":119.564,"body":"advantage of that I would just sit in bed"},{"startTime":113.334,"endTime":119.564,"body":"writhing and sweating and like so angry"},{"startTime":119.564,"endTime":120.454,"body":"about it."},{"startTime":120.454,"endTime":121.914,"body":"And it was all for naught."},{"startTime":121.914,"endTime":127.834,"body":"So that's the part that's like even more"},{"startTime":121.914,"endTime":127.834,"body":"maniacal is that like,"},{"startTime":128.15,"endTime":133.63,"body":"I paid all this money to get this passport"},{"startTime":128.15,"endTime":133.63,"body":"expedited, so I had this sense of I'm"},{"startTime":133.63,"endTime":135.75,"body":"being taken advantage of, it's not gonna"},{"startTime":133.63,"endTime":135.75,"body":"work."},{"startTime":135.75,"endTime":140.61,"body":"And then one day I read these reviews on"},{"startTime":135.75,"endTime":140.61,"body":"their website and there's 11 ,000 reviews."},{"startTime":140.61,"endTime":146.64,"body":"And of the 11 ,000, 1 ,400 of them are, I"},{"startTime":140.61,"endTime":146.64,"body":"paid for the super expedite, which is"},{"startTime":146.64,"endTime":150.70999999999998,"body":"called like emergency service, and my"},{"startTime":146.64,"endTime":150.70999999999998,"body":"passport didn't arrive and I had to cancel"},{"startTime":150.70999999999998,"endTime":151.43,"body":"my trip."},{"startTime":151.43,"endTime":155.158,"body":"So of course I went down this like deep"},{"startTime":151.43,"endTime":155.158,"body":"rabbit hole of."},{"startTime":155.158,"endTime":158.238,"body":"of all these people that were failed by"},{"startTime":155.158,"endTime":158.238,"body":"this company."},{"startTime":158.238,"endTime":159.838,"body":"And I was just so angry."},{"startTime":159.838,"endTime":163.398,"body":"I was like, that's so much money to pay"},{"startTime":159.838,"endTime":163.398,"body":"like being taken advantage of."},{"startTime":163.398,"endTime":169.508,"body":"And anyway, it ended up arriving two and a"},{"startTime":163.398,"endTime":169.508,"body":"half days early and all is good."},{"startTime":169.508,"endTime":171.178,"body":"And we're going to Costa Rica."},{"startTime":171.178,"endTime":176.338,"body":"And I wish that I had just been a little"},{"startTime":171.178,"endTime":176.338,"body":"more calm, as is my nature usually."},{"startTime":176.338,"endTime":184.058,"body":"So I think this is a lesson to be learned"},{"startTime":176.338,"endTime":184.058,"body":"for myself that you can only control the"},{"startTime":184.058,"endTime":185.076,"body":"controllable."},{"startTime":185.078,"endTime":191.528,"body":"and it probably isn't worth investing"},{"startTime":185.078,"endTime":191.528,"body":"yourself so much into things that you"},{"startTime":191.528,"endTime":192.758,"body":"can't control."},{"startTime":193.198,"endTime":195.8,"body":"So yeah, big life lessons there."},{"startTime":197.269,"endTime":201.429,"body":"Also, don't read the reviews or the"},{"startTime":197.269,"endTime":201.429,"body":"comments is another one."},{"startTime":202.529,"endTime":204.279,"body":"Nothing good ever comes from it."},{"startTime":204.279,"endTime":209.839,"body":"I just get more and more angry whenever I"},{"startTime":204.279,"endTime":209.839,"body":"find myself looking up reviews and stuff."},{"startTime":210.414,"endTime":211.694,"body":"true story."},{"startTime":212.234,"endTime":213.854,"body":"So I won't do that anymore."},{"startTime":214.754,"endTime":217.434,"body":"This weekend I went to hypertrophy camp."},{"startTime":217.434,"endTime":221.494,"body":"Initially when I wrote my updates, I put"},{"startTime":217.434,"endTime":221.494,"body":"hypertrophy camp into my updates and then"},{"startTime":221.494,"endTime":224.834,"body":"I had like eight sections of hypertrophy"},{"startTime":221.494,"endTime":224.834,"body":"camp."},{"startTime":224.834,"endTime":229.934,"body":"And so I just decided to move it into the"},{"startTime":224.834,"endTime":229.934,"body":"bulk of today's discussion as pretty much"},{"startTime":229.934,"endTime":232.194,"body":"the primary focus of the episode."},{"startTime":232.194,"endTime":233.558,"body":"So that should be cool."},{"startTime":233.558,"endTime":237.138,"body":"The only thing to mention here is that I"},{"startTime":233.558,"endTime":237.138,"body":"got to hang out with Jordan Lips all"},{"startTime":237.138,"endTime":237.648,"body":"weekend."},{"startTime":237.648,"endTime":243.058,"body":"He stayed in my basement and he has a baby"},{"startTime":237.648,"endTime":243.058,"body":"coming in three weeks."},{"startTime":243.058,"endTime":248.908,"body":"And so it was cool to be able to see him"},{"startTime":243.058,"endTime":248.908,"body":"interact mostly with my daughter."},{"startTime":248.908,"endTime":255.058,"body":"My son is a little more prickly, you could"},{"startTime":248.908,"endTime":255.058,"body":"say, but my daughter is like this open"},{"startTime":255.058,"endTime":257.278,"body":"book of warmth and love."},{"startTime":257.278,"endTime":260.342,"body":"And she just enamors everybody that shows"},{"startTime":257.278,"endTime":260.342,"body":"up."},{"startTime":260.342,"endTime":264.61199999999997,"body":"And so I think every day Jordan spent like"},{"startTime":260.342,"endTime":264.61199999999997,"body":"an hour with her, like reading to her and"},{"startTime":264.61199999999997,"endTime":265.98199999999997,"body":"playing games and coloring."},{"startTime":265.98199999999997,"endTime":268.79200000000003,"body":"And he did such a good job."},{"startTime":268.79200000000003,"endTime":270.312,"body":"It was just beautiful to watch."},{"startTime":270.312,"endTime":272.04200000000003,"body":"And he's going to be a great dad."},{"startTime":272.04200000000003,"endTime":275.082,"body":"So it was really cool being able to hang"},{"startTime":272.04200000000003,"endTime":275.082,"body":"out with him, have him stay in the"},{"startTime":275.082,"endTime":281.172,"body":"basement, get us to be able to connect on"},{"startTime":275.082,"endTime":281.172,"body":"many topics related to our job, which we"},{"startTime":281.172,"endTime":284.342,"body":"both basically do the exact same thing,"},{"startTime":281.172,"endTime":284.342,"body":"you know, running group programs and stuff"},{"startTime":284.342,"endTime":287.382,"body":"like that, but also just on other aspects"},{"startTime":284.342,"endTime":287.382,"body":"of life."},{"startTime":287.382,"endTime":287.868,"body":"So."},{"startTime":287.868,"endTime":293.358,"body":"Big shout out to Jordan and hyped for him"},{"startTime":287.868,"endTime":293.358,"body":"to be a dad to a beautiful baby girl here"},{"startTime":293.358,"endTime":301.218,"body":"soon Third update is after hypertrophy"},{"startTime":293.358,"endTime":301.218,"body":"camp, which was two straight days of"},{"startTime":301.218,"endTime":303.298,"body":"Destroying my body with weightlifting."},{"startTime":303.298,"endTime":311.298,"body":"I was fiending for some cardio And my legs"},{"startTime":303.298,"endTime":311.298,"body":"are crushed like right now speaking to you"},{"startTime":311.298,"endTime":311.498,"body":"guys."},{"startTime":311.498,"endTime":312.318,"body":"It's Tuesday."},{"startTime":312.318,"endTime":315.216,"body":"My legs are destroyed beyond"},{"startTime":315.216,"endTime":316.906,"body":"beyond rationalization."},{"startTime":316.906,"endTime":322.006,"body":"I mean, multiple times yesterday walking"},{"startTime":316.906,"endTime":322.006,"body":"my legs buckled and Kim just laughed at me"},{"startTime":322.006,"endTime":324.746,"body":"and was like, oh, that's Cass's handiwork."},{"startTime":324.946,"endTime":327.886,"body":"And yes, it was Cass's handiwork."},{"startTime":327.886,"endTime":329.716,"body":"So I'll go over more of that."},{"startTime":329.716,"endTime":334.666,"body":"But I had an incredible cardio session"},{"startTime":329.716,"endTime":334.666,"body":"yesterday and I didn't expect to because"},{"startTime":334.666,"endTime":340.636,"body":"my legs were sore and because I honestly"},{"startTime":334.666,"endTime":340.636,"body":"kind of felt like just tired and lethargic"},{"startTime":340.636,"endTime":341.91,"body":"from the weekend."},{"startTime":341.91,"endTime":343.72,"body":"I didn't expect to have a good session."},{"startTime":343.72,"endTime":348.91,"body":"And then I did this loop, this, I did two"},{"startTime":343.72,"endTime":348.91,"body":"laps around this local loop that I do and"},{"startTime":348.91,"endTime":351.95,"body":"somehow managed to set a PR for 2024."},{"startTime":351.95,"endTime":358.35,"body":"Not a huge win because 2024, I haven't"},{"startTime":351.95,"endTime":358.35,"body":"been into the cardio game too much."},{"startTime":358.35,"endTime":361.99,"body":"I have better times on this loop from, you"},{"startTime":358.35,"endTime":361.99,"body":"know, last year when I was really training"},{"startTime":361.99,"endTime":366.76,"body":"for it, but it is cool to see that my best"},{"startTime":361.99,"endTime":366.76,"body":"performance on this loop out of four or"},{"startTime":366.76,"endTime":371.58,"body":"five times so far in 2024, I had my best"},{"startTime":366.76,"endTime":371.58,"body":"output."},{"startTime":371.638,"endTime":375.888,"body":"This time, where I did it in the fastest"},{"startTime":371.638,"endTime":375.888,"body":"time and a lower heart rate."},{"startTime":375.888,"endTime":380.448,"body":"So I maintained 130 heart rate while doing"},{"startTime":375.888,"endTime":380.448,"body":"this loop and did it like 16 and a half"},{"startTime":380.448,"endTime":381.028,"body":"miles an hour."},{"startTime":381.028,"endTime":383.008,"body":"So really happy about that."},{"startTime":383.008,"endTime":387.078,"body":"I think that's a good sign heading into"},{"startTime":383.008,"endTime":387.078,"body":"Costa Rica because one of my big"},{"startTime":387.078,"endTime":394.358,"body":"hesitations of Costa Rica is 10 days, 12"},{"startTime":387.078,"endTime":394.358,"body":"days actually with no biking, no rower"},{"startTime":394.358,"endTime":395.118,"body":"machine."},{"startTime":395.118,"endTime":400.214,"body":"Basically the only cardio I can do is"},{"startTime":395.118,"endTime":400.214,"body":"running in the sand or whatever and."},{"startTime":400.214,"endTime":404.434,"body":"So yeah, I'm gonna do that, but it's not"},{"startTime":400.214,"endTime":404.434,"body":"really gonna get me the same cardio"},{"startTime":404.434,"endTime":408.494,"body":"stimulus that I'd be getting here on the"},{"startTime":404.434,"endTime":408.494,"body":"proper pieces of equipment."},{"startTime":408.914,"endTime":410.984,"body":"So yeah, I mean, it is what it is."},{"startTime":410.984,"endTime":414.754,"body":"Like I have an entire season of cardio"},{"startTime":410.984,"endTime":414.754,"body":"coming up where I'm gonna get back"},{"startTime":414.754,"endTime":416.994,"body":"whatever I lose in Costa Rica."},{"startTime":417.234,"endTime":421.854,"body":"But yeah, I guess I have 12 days coming up"},{"startTime":417.234,"endTime":421.854,"body":"with no cardio and I just have a little"},{"startTime":421.854,"endTime":424.014,"body":"bit of apprehension about that."},{"startTime":424.674,"endTime":428.174,"body":"Final update is JMU, which is my alma"},{"startTime":424.674,"endTime":428.174,"body":"mater."},{"startTime":428.174,"endTime":430.122,"body":"We are going to March Madness."},{"startTime":430.122,"endTime":434.502,"body":"By the time that this episode comes out,"},{"startTime":430.122,"endTime":434.502,"body":"we'll probably have been bounced from"},{"startTime":434.502,"endTime":441.392,"body":"March Madness, but we're in it and we're"},{"startTime":434.502,"endTime":441.392,"body":"playing Wisconsin in the first round in"},{"startTime":441.392,"endTime":447.502,"body":"the vaunted, heralded 12 -5 matchup, where"},{"startTime":441.392,"endTime":447.502,"body":"the 12 seeds actually tend to beat the"},{"startTime":447.502,"endTime":448.342,"body":"fives quite often."},{"startTime":448.342,"endTime":454.132,"body":"So we will see how that plays out, but I"},{"startTime":448.342,"endTime":454.132,"body":"think in my entire life as an adult and"},{"startTime":454.132,"endTime":459.002,"body":"maybe even prior, this is the first time"},{"startTime":454.132,"endTime":459.002,"body":"JMU has ever made it to March Madness."},{"startTime":459.002,"endTime":459.414,"body":"So..."},{"startTime":459.414,"endTime":464.404,"body":"I am gonna try and find a bar in Costa"},{"startTime":459.414,"endTime":464.404,"body":"Rica and watch this on Friday and see what"},{"startTime":464.404,"endTime":464.994,"body":"happens."},{"startTime":464.994,"endTime":465.934,"body":"And that's all I got."},{"startTime":465.934,"endTime":467.494,"body":"What's going on with you, Aaron?"},{"startTime":467.893,"endTime":469.253,"body":"That's very cool."},{"startTime":469.693,"endTime":472.613,"body":"You know what, it's kind of silly."},{"startTime":472.913,"endTime":476.573,"body":"Being away, I mean, I've lived in Asia for"},{"startTime":472.913,"endTime":476.573,"body":"a while now."},{"startTime":476.573,"endTime":478.853,"body":"You just forget about all of these things."},{"startTime":478.853,"endTime":481.773,"body":"I would have never known that March"},{"startTime":478.853,"endTime":481.773,"body":"Madness was here."},{"startTime":481.773,"endTime":483.533,"body":"You just forget about it."},{"startTime":483.533,"endTime":489.723,"body":"I remember the first time we were here, I"},{"startTime":483.533,"endTime":489.723,"body":"remember four or five years ago, we were"},{"startTime":489.723,"endTime":494.543,"body":"at the coworking space one day and I was"},{"startTime":489.723,"endTime":494.543,"body":"working away on something and then I saw"},{"startTime":494.543,"endTime":497.749,"body":"something and I was like, Jenny, it's the"},{"startTime":494.543,"endTime":497.749,"body":"4th of July."},{"startTime":497.749,"endTime":500.549,"body":"And like, it just like completely gone."},{"startTime":500.549,"endTime":503.769,"body":"Never, like never would have, that was"},{"startTime":500.549,"endTime":503.769,"body":"like the first time I was like, oh, when"},{"startTime":503.769,"endTime":506.789,"body":"you're away from things like you for, like"},{"startTime":503.769,"endTime":506.789,"body":"you just, you just miss them."},{"startTime":506.789,"endTime":509.969,"body":"And when they're not like, you know,"},{"startTime":506.789,"endTime":509.969,"body":"you're seeing stores and ads and stuff."},{"startTime":509.969,"endTime":511.509,"body":"So it's pretty interesting."},{"startTime":512.129,"endTime":513.3389999999999,"body":"What's going on with me?"},{"startTime":513.3389999999999,"endTime":515.239,"body":"I really only have one update, but it's a"},{"startTime":513.3389999999999,"endTime":515.239,"body":"big one."},{"startTime":515.239,"endTime":521.759,"body":"The first pieces of the Undefeated Gym Kit"},{"startTime":515.239,"endTime":521.759,"body":"showed up on Friday, Saturday, something"},{"startTime":521.759,"endTime":522.889,"body":"like that."},{"startTime":522.889,"endTime":526.4490000000001,"body":"So I was very, very excited."},{"startTime":526.5889999999999,"endTime":527.509,"body":"They are,"},{"startTime":527.509,"endTime":531.6089999999999,"body":"all stored in my office about 10 feet from"},{"startTime":527.509,"endTime":531.6089999999999,"body":"me."},{"startTime":531.6089999999999,"endTime":537.529,"body":"So I'm very fortunate that we decided to"},{"startTime":531.6089999999999,"endTime":537.529,"body":"get the big villa and stuff."},{"startTime":537.529,"endTime":543.089,"body":"And I effectively have a master bedroom"},{"startTime":537.529,"endTime":543.089,"body":"that's just my office that I work in."},{"startTime":543.089,"endTime":547.069,"body":"Because we decided to use another room as"},{"startTime":543.089,"endTime":547.069,"body":"our like where we stay."},{"startTime":547.289,"endTime":551.279,"body":"So fortunately, like for Jim stuff that"},{"startTime":547.289,"endTime":551.279,"body":"does show up early, I can fit a good"},{"startTime":551.279,"endTime":552.821,"body":"amount in here before."},{"startTime":552.821,"endTime":556.801,"body":"we need to like get actual storage unit or"},{"startTime":552.821,"endTime":556.801,"body":"until we can start loading things directly"},{"startTime":556.801,"endTime":557.601,"body":"into the gym."},{"startTime":557.601,"endTime":559.011,"body":"So that was very, very cool."},{"startTime":559.011,"endTime":563.981,"body":"And in a very Bolly -esque way, I got a"},{"startTime":559.011,"endTime":563.981,"body":"phone call at the gym from one of our"},{"startTime":563.981,"endTime":566.771,"body":"local friends here who helps us with like"},{"startTime":563.981,"endTime":566.771,"body":"some communication things."},{"startTime":566.771,"endTime":569.281,"body":"And he was like, bro, the truck's at your"},{"startTime":566.771,"endTime":569.281,"body":"villa."},{"startTime":569.281,"endTime":570.093,"body":"And I'm like."},{"startTime":571.861,"endTime":573.101,"body":"Okay, thank you."},{"startTime":573.101,"endTime":578.141,"body":"Like, there's no, like the concept of time"},{"startTime":573.101,"endTime":578.141,"body":"here is just like different."},{"startTime":578.141,"endTime":582.861,"body":"And no matter how many times you say, hey,"},{"startTime":578.141,"endTime":582.861,"body":"just let me know what day or whatever,"},{"startTime":582.861,"endTime":583.731,"body":"they never do."},{"startTime":583.731,"endTime":586.541,"body":"And then they're just like, you just get a"},{"startTime":583.731,"endTime":586.541,"body":"phone call and they're like, I'm here."},{"startTime":586.541,"endTime":590.461,"body":"And you're like, fucking sweet, I'm not."},{"startTime":590.861,"endTime":596.021,"body":"So I dropped, fortunately I had like just"},{"startTime":590.861,"endTime":596.021,"body":"finished training and I was gonna go do"},{"startTime":596.021,"endTime":598.051,"body":"some like, you know, walk on the treadmill"},{"startTime":596.021,"endTime":598.051,"body":"sort of thing."},{"startTime":598.051,"endTime":601.159,"body":"So I literally like jetted home, unloaded"},{"startTime":598.051,"endTime":601.159,"body":"everything."},{"startTime":601.159,"endTime":603.129,"body":"Me and one of the guys unloaded it."},{"startTime":603.129,"endTime":606.949,"body":"They're heavy I was not I was kind of"},{"startTime":603.129,"endTime":606.949,"body":"surprised watching him."},{"startTime":606.949,"endTime":609.329,"body":"I'm like, oh yeah cool And I like throw it"},{"startTime":606.949,"endTime":609.329,"body":"up on my shoulder."},{"startTime":609.329,"endTime":614.179,"body":"I was like this is fucking heavy and I see"},{"startTime":609.329,"endTime":614.179,"body":"the boxes are each 55 kilograms Which is"},{"startTime":614.179,"endTime":617.069,"body":"there like 112 pounds or something?"},{"startTime":618.069,"endTime":622.909,"body":"It's cool, so I was eight of them now"},{"startTime":618.069,"endTime":622.909,"body":"sitting here in In my office and then we"},{"startTime":622.909,"endTime":624.939,"body":"are gonna send them off to get customized."},{"startTime":624.939,"endTime":627.279,"body":"You're gonna get them custom up"},{"startTime":624.939,"endTime":627.279,"body":"upholstered."},{"startTime":627.279,"endTime":628.179,"body":"So"},{"startTime":628.254,"endTime":630.19,"body":"which equipment came first?"},{"startTime":630.773,"endTime":634.513,"body":"So the adjustable benches."},{"startTime":635.553,"endTime":636.333,"body":"Yeah."},{"startTime":636.333,"endTime":640.713,"body":"So, yeah, yeah, just, yeah, yeah, that's,"},{"startTime":636.333,"endTime":640.713,"body":"that was the one that we ordered."},{"startTime":640.713,"endTime":644.603,"body":"We had them brought in first because we"},{"startTime":640.713,"endTime":644.603,"body":"need to customize them and that's gonna"},{"startTime":644.603,"endTime":646.909,"body":"take a time of its own sort of thing."},{"startTime":647.126,"endTime":649.646,"body":"Nice, very cool man, well congratulations."},{"startTime":649.845,"endTime":651.505,"body":"Yep, thank you."},{"startTime":651.505,"endTime":653.641,"body":"All right, let's dive into hypertrophy"},{"startTime":651.505,"endTime":653.641,"body":"camp."},{"startTime":654.326,"endTime":655.746,"body":"All right, sweet."},{"startTime":655.866,"endTime":663.656,"body":"So I have A through G listed out of kind"},{"startTime":655.866,"endTime":663.656,"body":"of different things that I just wanted to"},{"startTime":663.656,"endTime":664.546,"body":"touch on."},{"startTime":664.546,"endTime":669.616,"body":"So I'll just kind of talk through each one"},{"startTime":664.546,"endTime":669.616,"body":"and then toss it over to Aaron, get any"},{"startTime":669.616,"endTime":673.506,"body":"questions or thoughts that he has and kind"},{"startTime":669.616,"endTime":673.506,"body":"of move on to the next one from there."},{"startTime":673.686,"endTime":682.504,"body":"So I would say there are two main big"},{"startTime":673.686,"endTime":682.504,"body":"takeaways from my experience there."},{"startTime":682.646,"endTime":686.796,"body":"Uh, one of them is the result of a lot of"},{"startTime":682.646,"endTime":686.796,"body":"what I want to talk about today."},{"startTime":686.796,"endTime":688.566,"body":"So I'm going to save that for the end."},{"startTime":688.566,"endTime":695.286,"body":"Um, but the first one I think is a bit of"},{"startTime":688.566,"endTime":695.286,"body":"vindication in a sense."},{"startTime":695.286,"endTime":703.556,"body":"Um, because about two years ago, maybe"},{"startTime":695.286,"endTime":703.556,"body":"even a little more when all of this"},{"startTime":703.556,"endTime":710.606,"body":"lengthened work really began to come to"},{"startTime":703.556,"endTime":710.606,"body":"the precipice and be in the forefront of"},{"startTime":710.606,"endTime":712.188,"body":"hypertrophy training."},{"startTime":712.726,"endTime":718.646,"body":"I made an assertion on our podcast and on"},{"startTime":712.726,"endTime":718.646,"body":"Instagram basically saying that I didn't"},{"startTime":718.646,"endTime":723.996,"body":"think there was much value in doing"},{"startTime":718.646,"endTime":723.996,"body":"lengthened partials for movements that are"},{"startTime":723.996,"endTime":725.786,"body":"already lengthened."},{"startTime":726.426,"endTime":730.126,"body":"And I remember getting a little bit of"},{"startTime":726.426,"endTime":730.126,"body":"flack from that from some people."},{"startTime":730.326,"endTime":736.076,"body":"But basically what this would be in an"},{"startTime":730.326,"endTime":736.076,"body":"example would be if you're doing an RDL or"},{"startTime":736.076,"endTime":741.164,"body":"you're doing a back squat or a hack squat,"},{"startTime":736.076,"endTime":741.164,"body":"to me, it seemed unnecessary."},{"startTime":742.454,"endTime":748.224,"body":"and a bit limiting to try and do a length"},{"startTime":742.454,"endTime":748.224,"body":"and partial on those movements because it"},{"startTime":748.224,"endTime":750.494,"body":"would require you to use less weight."},{"startTime":751.594,"endTime":758.304,"body":"And I think my big sense there was that"},{"startTime":751.594,"endTime":758.304,"body":"not only did you have to use less weight,"},{"startTime":758.304,"endTime":762.804,"body":"but the reason you're using less weight is"},{"startTime":758.304,"endTime":762.804,"body":"because you never get that moment of"},{"startTime":762.804,"endTime":763.594,"body":"reprieve."},{"startTime":763.594,"endTime":765.834,"body":"Like you're constantly in it."},{"startTime":765.834,"endTime":766.134,"body":"So it's..."},{"startTime":766.134,"endTime":769.814,"body":"say you're doing an RDL and you go down"},{"startTime":766.134,"endTime":769.814,"body":"and then you come halfway up and you go"},{"startTime":769.814,"endTime":772.954,"body":"down and you come halfway up and you go"},{"startTime":769.814,"endTime":772.954,"body":"down and you come halfway up."},{"startTime":772.954,"endTime":777.414,"body":"There's no moment where you get to kind of"},{"startTime":772.954,"endTime":777.414,"body":"unload and release."},{"startTime":777.414,"endTime":780.324,"body":"And so it's really hard to, to brace"},{"startTime":777.414,"endTime":780.324,"body":"during it."},{"startTime":780.324,"endTime":781.834,"body":"It's really hard to breathe."},{"startTime":781.834,"endTime":790.094,"body":"And, um, in my thought process, because we"},{"startTime":781.834,"endTime":790.094,"body":"don't have evidence showing that constant"},{"startTime":790.094,"endTime":791.634,"body":"tension is better."},{"startTime":791.634,"endTime":795.954,"body":"I just couldn't wrap my head around why."},{"startTime":796.282,"endTime":800.202,"body":"would you want to do a lengthen partial on"},{"startTime":796.282,"endTime":800.202,"body":"a movement that's already lengthened"},{"startTime":800.202,"endTime":803.172,"body":"because the stimulus is lengthened no"},{"startTime":800.202,"endTime":803.172,"body":"matter whether you stop at the top or you"},{"startTime":803.172,"endTime":806.322,"body":"don't stop at the top, the overload is"},{"startTime":803.172,"endTime":806.322,"body":"still lengthened."},{"startTime":806.702,"endTime":813.802,"body":"And I think through this camp, through"},{"startTime":806.702,"endTime":813.802,"body":"talking with Cass and kind of hearing his"},{"startTime":813.802,"endTime":821.222,"body":"brain confirm a lot of what I was"},{"startTime":813.802,"endTime":821.222,"body":"thinking, I end up with renewed confidence"},{"startTime":821.222,"endTime":825.16,"body":"in my original assertion about this and..."},{"startTime":825.16,"endTime":829.78,"body":"Throughout this process of, you know, the"},{"startTime":825.16,"endTime":829.78,"body":"last three years of working through this"},{"startTime":829.78,"endTime":832.64,"body":"length and stuff, I literally didn't do"},{"startTime":829.78,"endTime":832.64,"body":"these movements."},{"startTime":832.64,"endTime":835.97,"body":"Like I was so strong in my assertion that"},{"startTime":832.64,"endTime":835.97,"body":"I didn't do them."},{"startTime":835.97,"endTime":840.95,"body":"I didn't do length and partials on length"},{"startTime":835.97,"endTime":840.95,"body":"and movements at all until about six"},{"startTime":840.95,"endTime":842.77,"body":"months ago, maybe eight months ago."},{"startTime":842.77,"endTime":847.38,"body":"And then it became so popular, especially"},{"startTime":842.77,"endTime":847.38,"body":"through the stuff that Milo is doing."},{"startTime":847.38,"endTime":851.39,"body":"Like Milo would always be doing these"},{"startTime":847.38,"endTime":851.39,"body":"bottom partials of everything."},{"startTime":851.51,"endTime":853.66,"body":"And I was like, okay, well."},{"startTime":854.294,"endTime":855.614,"body":"I have to at least try it."},{"startTime":855.614,"endTime":859.154,"body":"Like I don't really think they're gonna"},{"startTime":855.614,"endTime":859.154,"body":"work, but I need to try it."},{"startTime":859.154,"endTime":859.964,"body":"And so I did."},{"startTime":859.964,"endTime":863.534,"body":"I spent a cycle doing bottom ROM RDLs."},{"startTime":863.534,"endTime":866.354,"body":"I did some bottom ROM hack squats."},{"startTime":866.394,"endTime":869.954,"body":"I did some bottom ROM like chest pressing."},{"startTime":870.174,"endTime":874.174,"body":"And at the end of it, like, yeah, it was"},{"startTime":870.174,"endTime":874.174,"body":"effective."},{"startTime":874.174,"endTime":879.244,"body":"Like I was able to get something out of"},{"startTime":874.174,"endTime":879.244,"body":"it, but I never really got as much out of"},{"startTime":879.244,"endTime":879.734,"body":"it."},{"startTime":879.734,"endTime":882.524,"body":"I never got more out of it than I did out"},{"startTime":879.734,"endTime":882.524,"body":"of doing the full movement."},{"startTime":882.524,"endTime":887.444,"body":"And I thought that it did suck a lot of"},{"startTime":882.524,"endTime":887.444,"body":"life out of me through the inability to"},{"startTime":887.444,"endTime":891.554,"body":"brace, the inability to have that moment"},{"startTime":887.444,"endTime":891.554,"body":"of reprieve, et cetera, et cetera."},{"startTime":891.614,"endTime":896.584,"body":"And so yeah, through talking with Cass, I"},{"startTime":891.614,"endTime":896.584,"body":"feel reaffirmed in my belief that I don't"},{"startTime":896.584,"endTime":899.694,"body":"think we need to do lengthened partials,"},{"startTime":896.584,"endTime":899.694,"body":"un -lengthened movements."},{"startTime":901.154,"endTime":905.474,"body":"And I think that most of the people in my"},{"startTime":901.154,"endTime":905.474,"body":"groups would probably agree too, because"},{"startTime":905.474,"endTime":908.918,"body":"we did an entire cycle of bottom -rom"},{"startTime":905.474,"endTime":908.918,"body":"RDLs."},{"startTime":908.918,"endTime":914.218,"body":"And I would say some people found them"},{"startTime":908.918,"endTime":914.218,"body":"productive, but we also had a number of"},{"startTime":914.218,"endTime":915.698,"body":"people that really didn't like them."},{"startTime":915.698,"endTime":918.798,"body":"And I think for a lot of the same reasons"},{"startTime":915.698,"endTime":918.798,"body":"that I discussed."},{"startTime":918.798,"endTime":921.778,"body":"So yeah, what are your thoughts on that,"},{"startTime":918.798,"endTime":921.778,"body":"Aaron?"},{"startTime":922.773,"endTime":929.053,"body":"I mean, the only one, and the only one I"},{"startTime":922.773,"endTime":929.053,"body":"guess I'll even attempt to play devil's"},{"startTime":929.053,"endTime":930.673,"body":"advocate on is the RDL."},{"startTime":930.673,"endTime":933.513,"body":"And I know you and I have talked about"},{"startTime":930.673,"endTime":933.513,"body":"this before."},{"startTime":933.653,"endTime":940.633,"body":"And I guess I like to perform my RDLs in a"},{"startTime":933.653,"endTime":940.633,"body":"way that I never really lock out at the"},{"startTime":940.633,"endTime":944.703,"body":"top and like bring my shoulders in line"},{"startTime":940.633,"endTime":944.703,"body":"with my hips."},{"startTime":944.703,"endTime":948.913,"body":"I always kind of, my finish is like with"},{"startTime":944.703,"endTime":948.913,"body":"my shoulder still in front of the hips."},{"startTime":950.293,"endTime":952.117,"body":"But I mean, I'm..."},{"startTime":952.117,"endTime":956.407,"body":"If you know, if we're talking a full"},{"startTime":952.117,"endTime":956.407,"body":"deadlift stand up lockouts like 100%, I"},{"startTime":956.407,"endTime":960.377,"body":"probably end mine at like an 80, 85, you"},{"startTime":956.407,"endTime":960.377,"body":"know."},{"startTime":960.377,"endTime":963.557,"body":"So I guess that's like a little bit of a"},{"startTime":960.377,"endTime":963.557,"body":"technicality there."},{"startTime":963.557,"endTime":969.617,"body":"But yeah, I've, other than how I just"},{"startTime":963.557,"endTime":969.617,"body":"happened to perform my RDLs, I've never"},{"startTime":969.617,"endTime":972.337,"body":"done any of the lengthened partials."},{"startTime":974.261,"endTime":978.611,"body":"I have, I've talked about this on the"},{"startTime":974.261,"endTime":978.611,"body":"podcast before, maybe a year and a half"},{"startTime":978.611,"endTime":982.331,"body":"ago, I started feeling just a lot more,"},{"startTime":978.611,"endTime":982.331,"body":"especially in what I do with my own"},{"startTime":982.331,"endTime":983.701,"body":"training personally."},{"startTime":983.701,"endTime":990.241,"body":"I trust my intuition in 20 years of"},{"startTime":983.701,"endTime":990.241,"body":"training more than I trust the research at"},{"startTime":990.241,"endTime":993.301,"body":"this point, you know, for my own personal"},{"startTime":990.241,"endTime":993.301,"body":"self."},{"startTime":993.301,"endTime":999.111,"body":"So I wasn't just going to do something"},{"startTime":993.301,"endTime":999.111,"body":"like the idea of doing hack squats, like"},{"startTime":999.111,"endTime":1004.053,"body":"just to halfway and then like down again,"},{"startTime":999.111,"endTime":1004.053,"body":"it just sounds absolutely miserable."},{"startTime":1004.053,"endTime":1007.233,"body":"to me and like, I just don't, I just don't"},{"startTime":1004.053,"endTime":1007.233,"body":"wanna fucking do that, you know?"},{"startTime":1007.233,"endTime":1009.473,"body":"So I wouldn't do it."},{"startTime":1009.473,"endTime":1014.233,"body":"So I definitely, it's not something I"},{"startTime":1009.473,"endTime":1014.233,"body":"thought too much about because I just knew"},{"startTime":1014.233,"endTime":1017.673,"body":"I wouldn't wanna do it and just chose not"},{"startTime":1014.233,"endTime":1017.673,"body":"to really."},{"startTime":1018.206,"endTime":1019.546,"body":"no, it's good."},{"startTime":1019.546,"endTime":1020.756,"body":"Good feedback as well."},{"startTime":1020.756,"endTime":1027.816,"body":"I think with the RDL, the bottom ROM RDL"},{"startTime":1020.756,"endTime":1027.816,"body":"is generally from like the floor to like"},{"startTime":1027.816,"endTime":1030.6860000000001,"body":"the kneecaps or barely like above the"},{"startTime":1027.816,"endTime":1030.6860000000001,"body":"kneecaps."},{"startTime":1030.6860000000001,"endTime":1034.536,"body":"And when you do yours, you almost like"},{"startTime":1030.6860000000001,"endTime":1034.536,"body":"look like you're doing a full rep, but you"},{"startTime":1034.536,"endTime":1038.326,"body":"just kind of like hit and release instead"},{"startTime":1034.536,"endTime":1038.326,"body":"of like standing there for a second."},{"startTime":1038.326,"endTime":1040.758,"body":"Like it almost looks like you get all the"},{"startTime":1038.326,"endTime":1040.758,"body":"way up."},{"startTime":1040.758,"endTime":1045.318,"body":"it maybe 90 % is the right amount, but you"},{"startTime":1040.758,"endTime":1045.318,"body":"kind of just like squeeze your butt and"},{"startTime":1045.318,"endTime":1046.6979999999999,"body":"pop right back down."},{"startTime":1046.6979999999999,"endTime":1051.098,"body":"Whereas I think the bottom ROM RDL in the"},{"startTime":1046.6979999999999,"endTime":1051.098,"body":"way that Milo has been doing it or other"},{"startTime":1051.098,"endTime":1056.498,"body":"people in the industry, it really doesn't"},{"startTime":1051.098,"endTime":1056.498,"body":"even have a glute contraction or a glute."},{"startTime":1056.498,"endTime":1058.408,"body":"It doesn't have the hips coming forward at"},{"startTime":1056.498,"endTime":1058.408,"body":"all."},{"startTime":1058.408,"endTime":1061.648,"body":"It's mostly about staying with the hips"},{"startTime":1058.408,"endTime":1061.648,"body":"back the whole time and just working"},{"startTime":1061.648,"endTime":1063.818,"body":"through the length and range of the"},{"startTime":1061.648,"endTime":1063.818,"body":"hamstring."},{"startTime":1064.213,"endTime":1067.213,"body":"Yeah, that sounds like hell to brace for."},{"startTime":1068.102,"endTime":1069.242,"body":"yeah."},{"startTime":1069.242,"endTime":1069.752,"body":"Okay, cool."},{"startTime":1069.752,"endTime":1073.832,"body":"Well, that's one thing that I feel sort of"},{"startTime":1069.752,"endTime":1073.832,"body":"vindicated on and I think I've renewed"},{"startTime":1073.832,"endTime":1077.842,"body":"confidence in going forward in my"},{"startTime":1073.832,"endTime":1077.842,"body":"programming and programming for clients"},{"startTime":1077.842,"endTime":1083.282,"body":"that if a movement is extremely lengthened"},{"startTime":1077.842,"endTime":1083.282,"body":"overloaded already, there just isn't"},{"startTime":1083.282,"endTime":1085.302,"body":"really a point of doing lengthened"},{"startTime":1083.282,"endTime":1085.302,"body":"partials there."},{"startTime":1085.302,"endTime":1091.318,"body":"But one thing that I do think it has value"},{"startTime":1085.302,"endTime":1091.318,"body":"on those types of movements."},{"startTime":1091.318,"endTime":1095.938,"body":"are one and one quarter reps or one and a"},{"startTime":1091.318,"endTime":1095.938,"body":"half reps or something like that, where"},{"startTime":1095.938,"endTime":1100.848,"body":"you still get that momentary reprieve"},{"startTime":1095.938,"endTime":1100.848,"body":"after every one and a half reps or"},{"startTime":1100.848,"endTime":1101.658,"body":"whatever."},{"startTime":1101.658,"endTime":1107.778,"body":"So you would go down, you would do"},{"startTime":1101.658,"endTime":1107.778,"body":"essentially an RDL halfway up and then"},{"startTime":1107.778,"endTime":1110.718,"body":"you'd go down again and come all the way"},{"startTime":1107.778,"endTime":1110.718,"body":"up."},{"startTime":1110.798,"endTime":1116.468,"body":"And that seems to still allow you to brace"},{"startTime":1110.798,"endTime":1116.468,"body":"and breathe effectively, but it provides"},{"startTime":1116.468,"endTime":1119.222,"body":"you many more lengthened exposures."},{"startTime":1119.222,"endTime":1123.012,"body":"And so that was one of the words that we"},{"startTime":1119.222,"endTime":1123.012,"body":"used a lot in N1 this weekend was"},{"startTime":1123.012,"endTime":1125.102,"body":"lengthened exposures."},{"startTime":1125.222,"endTime":1134.422,"body":"And that kind of leads us into one of the"},{"startTime":1125.222,"endTime":1134.422,"body":"tests that we did to kind of assess which"},{"startTime":1134.422,"endTime":1139.812,"body":"protocol gives you more lengthened"},{"startTime":1134.422,"endTime":1139.812,"body":"exposures comparing three different"},{"startTime":1139.812,"endTime":1140.882,"body":"protocols."},{"startTime":1141.402,"endTime":1143.842,"body":"I need to move this to part B."},{"startTime":1144.042,"endTime":1148.722,"body":"But in this test that we did, we chose"},{"startTime":1144.042,"endTime":1148.722,"body":"three movements."},{"startTime":1149.544,"endTime":1153.394,"body":"Two of them were naturally already"},{"startTime":1149.544,"endTime":1153.394,"body":"lengthened."},{"startTime":1153.394,"endTime":1156.674,"body":"So think about like that RDL example that"},{"startTime":1153.394,"endTime":1156.674,"body":"I gave."},{"startTime":1157.434,"endTime":1161.934,"body":"And one of them was more short overloaded."},{"startTime":1161.934,"endTime":1169.574,"body":"So the movements that we chose for this"},{"startTime":1161.934,"endTime":1169.574,"body":"test were a dumbbell bench press."},{"startTime":1169.834,"endTime":1171.844,"body":"And so a dumbbell bench press is"},{"startTime":1169.834,"endTime":1171.844,"body":"lengthened."},{"startTime":1171.844,"endTime":1174.262,"body":"It's literally the chest pressing version"},{"startTime":1171.844,"endTime":1174.262,"body":"of an RDL."},{"startTime":1174.262,"endTime":1177.122,"body":"So when you get to the top, you're"},{"startTime":1174.262,"endTime":1177.122,"body":"essentially joints are stacked."},{"startTime":1177.122,"endTime":1180.362,"body":"You're not having any tension on the"},{"startTime":1177.122,"endTime":1180.362,"body":"muscle."},{"startTime":1182.302,"endTime":1187.952,"body":"And then the second movement was a cable"},{"startTime":1182.302,"endTime":1187.952,"body":"pull down where when you're doing a cable"},{"startTime":1187.952,"endTime":1190.642,"body":"pull down, you're going to be short"},{"startTime":1187.952,"endTime":1190.642,"body":"overloaded."},{"startTime":1190.642,"endTime":1193.882,"body":"You're going to be limited by that short"},{"startTime":1190.642,"endTime":1193.882,"body":"position, not by the length and position."},{"startTime":1193.882,"endTime":1200.012,"body":"And then we did a prime pull down, the one"},{"startTime":1193.882,"endTime":1200.012,"body":"where you can manipulate the resistance"},{"startTime":1200.012,"endTime":1200.722,"body":"profile."},{"startTime":1200.722,"endTime":1202.934,"body":"And..."},{"startTime":1202.934,"endTime":1205.634,"body":"And on that one, we set it to the most"},{"startTime":1202.934,"endTime":1205.634,"body":"lengthened setting."},{"startTime":1205.634,"endTime":1209.634,"body":"So we put all the plates on the top so"},{"startTime":1205.634,"endTime":1209.634,"body":"that the hardest part of that movement is"},{"startTime":1209.634,"endTime":1211.994,"body":"just trying to get the thing moving."},{"startTime":1211.994,"endTime":1216.234,"body":"But once you get it moving, that point"},{"startTime":1211.994,"endTime":1216.234,"body":"where your elbow drives down near your"},{"startTime":1216.234,"endTime":1218.794,"body":"side, that part of the movement is the"},{"startTime":1216.234,"endTime":1218.794,"body":"easiest."},{"startTime":1218.794,"endTime":1223.164,"body":"So we compared three different types of"},{"startTime":1218.794,"endTime":1223.164,"body":"reps across those movements and deter and"},{"startTime":1223.164,"endTime":1227.446,"body":"tried to figure out which one gives us the"},{"startTime":1223.164,"endTime":1227.446,"body":"most lengthened exposures."},{"startTime":1227.446,"endTime":1231.086,"body":"So anytime you would do a quarter wrap,"},{"startTime":1227.446,"endTime":1231.086,"body":"like if you do one full wrap, that's a"},{"startTime":1231.086,"endTime":1231.926,"body":"lengthened exposure."},{"startTime":1231.926,"endTime":1236.226,"body":"If you do one full wrap and a quarter wrap"},{"startTime":1231.926,"endTime":1236.226,"body":"at the lengthened position, that's two"},{"startTime":1236.226,"endTime":1238.186,"body":"lengthened exposures."},{"startTime":1238.246,"endTime":1244.056,"body":"And so we went through and we basically"},{"startTime":1238.246,"endTime":1244.056,"body":"worked up to a top set, full range of"},{"startTime":1244.056,"endTime":1244.966,"body":"motion."},{"startTime":1244.966,"endTime":1248.366,"body":"Then we worked up to a top set with one"},{"startTime":1244.966,"endTime":1248.366,"body":"and a quarter reps."},{"startTime":1248.366,"endTime":1251.926,"body":"And then we worked up to a top set of just"},{"startTime":1248.366,"endTime":1251.926,"body":"partials."},{"startTime":1251.926,"endTime":1254.496,"body":"And basically you didn't have to like work"},{"startTime":1251.926,"endTime":1254.496,"body":"up to the weight."},{"startTime":1254.496,"endTime":1257.206,"body":"You come one after the first set full"},{"startTime":1254.496,"endTime":1257.206,"body":"range of motion, you're just kind of at"},{"startTime":1257.206,"endTime":1259.646,"body":"the weight and then you do the other two"},{"startTime":1257.206,"endTime":1259.646,"body":"tests."},{"startTime":1260.266,"endTime":1266.786,"body":"And so what we found was that in full,"},{"startTime":1260.266,"endTime":1266.786,"body":"actually I wish I had, oh, I don't have my"},{"startTime":1266.786,"endTime":1268.246,"body":"phone with me."},{"startTime":1268.246,"endTime":1271.326,"body":"I do have the data of exactly what I got."},{"startTime":1271.326,"endTime":1274.726,"body":"I think Cody sent it to me."},{"startTime":1274.726,"endTime":1277.658,"body":"Let me see if I can just pull this up real"},{"startTime":1274.726,"endTime":1277.658,"body":"quick."},{"startTime":1280.086,"endTime":1281.126,"body":"It's not safe there."},{"startTime":1281.126,"endTime":1282.666,"body":"It was airdropped."},{"startTime":1282.726,"endTime":1283.346,"body":"Okay."},{"startTime":1283.346,"endTime":1287.396,"body":"I don't have the data in front of me"},{"startTime":1283.346,"endTime":1287.396,"body":"because my phone's upstairs, but I think I"},{"startTime":1287.396,"endTime":1288.646,"body":"remember most of it."},{"startTime":1288.646,"endTime":1291.726,"body":"So we'll go dumbbell bench press first."},{"startTime":1291.726,"endTime":1297.956,"body":"So on the dumbbell bench press, I got"},{"startTime":1291.726,"endTime":1297.956,"body":"eight full reps in full range of motion."},{"startTime":1297.956,"endTime":1300.326,"body":"So that was eight lengthened exposures."},{"startTime":1300.326,"endTime":1307.094,"body":"On the one and a quarter reps, I got 10"},{"startTime":1300.326,"endTime":1307.094,"body":"lengthened exposures because I did five."},{"startTime":1307.094,"endTime":1311.454,"body":"of the one and a quarter reps, which gives"},{"startTime":1307.094,"endTime":1311.454,"body":"me 10 lengthened exposures."},{"startTime":1311.454,"endTime":1317.034,"body":"And then on the partials, where I just do"},{"startTime":1311.454,"endTime":1317.034,"body":"the bottom portion, I got eight lengthened"},{"startTime":1317.034,"endTime":1318.314,"body":"exposures as well."},{"startTime":1318.314,"endTime":1324.554,"body":"So the bottom ROM partials compared to the"},{"startTime":1318.314,"endTime":1324.554,"body":"full ROM gave me the exact number of"},{"startTime":1324.554,"endTime":1329.924,"body":"lengthened exposures, but without any of"},{"startTime":1324.554,"endTime":1329.924,"body":"the additional stimulus that comes along"},{"startTime":1329.924,"endTime":1332.434,"body":"with the part of the rep that isn't"},{"startTime":1329.924,"endTime":1332.434,"body":"lengthened."},{"startTime":1332.434,"endTime":1333.974,"body":"Does that make sense?"},{"startTime":1335.485,"endTime":1341.065,"body":"It does make sense, but what was the rest"},{"startTime":1335.485,"endTime":1341.065,"body":"time between the sets?"},{"startTime":1341.065,"endTime":1344.585,"body":"Because for example, is in I guess let me"},{"startTime":1341.065,"endTime":1344.585,"body":"back up a little bit."},{"startTime":1344.585,"endTime":1346.295,"body":"Was that the order that they were"},{"startTime":1344.585,"endTime":1346.295,"body":"performed?"},{"startTime":1346.295,"endTime":1350.57,"body":"Full range of motion, then the one and a"},{"startTime":1346.295,"endTime":1350.57,"body":"quarter and then the length and partials."},{"startTime":1350.57,"endTime":1352.97,"body":"so we did each exercise full range of"},{"startTime":1350.57,"endTime":1352.97,"body":"motion."},{"startTime":1352.97,"endTime":1356.21,"body":"So I would dumbbell bench, then I would"},{"startTime":1352.97,"endTime":1356.21,"body":"cable pull down, then I would lengthen"},{"startTime":1356.21,"endTime":1357.51,"body":"cable pull down."},{"startTime":1357.51,"endTime":1362.71,"body":"And also just to clarify another piece of"},{"startTime":1357.51,"endTime":1362.71,"body":"it, the pull downs, one was done with one"},{"startTime":1362.71,"endTime":1365.76,"body":"arm and one was done with the other arm so"},{"startTime":1362.71,"endTime":1365.76,"body":"that there wouldn't be any crossover"},{"startTime":1365.76,"endTime":1371.09,"body":"effect between the lengthened partials or"},{"startTime":1365.76,"endTime":1371.09,"body":"between the prime machine that's"},{"startTime":1371.09,"endTime":1373.95,"body":"lengthened overloaded and the cable"},{"startTime":1371.09,"endTime":1373.95,"body":"machine that's short overloaded."},{"startTime":1373.95,"endTime":1378.52,"body":"So the cable machine was done with the"},{"startTime":1373.95,"endTime":1378.52,"body":"right arm and the prime lengthened machine"},{"startTime":1378.52,"endTime":1379.976,"body":"was done with the left arm."},{"startTime":1380.342,"endTime":1381.762,"body":"Yeah."},{"startTime":1382.005,"endTime":1386.925,"body":"So effectively there was a, let's call it"},{"startTime":1382.005,"endTime":1386.925,"body":"eight to 10 minutes before you return to"},{"startTime":1386.925,"endTime":1391.365,"body":"the bench for the second set, six to"},{"startTime":1386.925,"endTime":1391.365,"body":"eight."},{"startTime":1391.365,"endTime":1392.125,"body":"Okay."},{"startTime":1392.365,"endTime":1395.785,"body":"So very, very adequate amount of time."},{"startTime":1395.785,"endTime":1400.985,"body":"I guess I'm just surprised that with the"},{"startTime":1395.785,"endTime":1400.985,"body":"full range of motion, or that the length"},{"startTime":1400.985,"endTime":1404.675,"body":"and partials, you got eight reps and the"},{"startTime":1400.985,"endTime":1404.675,"body":"full range of motion, you also got eight"},{"startTime":1404.675,"endTime":1405.195,"body":"reps, right?"},{"startTime":1405.195,"endTime":1408.525,"body":"Or eight exposures at the length and"},{"startTime":1405.195,"endTime":1408.525,"body":"position."},{"startTime":1408.79,"endTime":1409.69,"body":"Yeah, exactly."},{"startTime":1409.69,"endTime":1415.26,"body":"So I'm not surprised by it because"},{"startTime":1409.69,"endTime":1415.26,"body":"essentially you're getting a little bit of"},{"startTime":1415.26,"endTime":1417.93,"body":"stimulus from the top half of the dumbbell"},{"startTime":1415.26,"endTime":1417.93,"body":"bench."},{"startTime":1417.93,"endTime":1420.25,"body":"Like it's not like there's no stimulus"},{"startTime":1417.93,"endTime":1420.25,"body":"there."},{"startTime":1420.25,"endTime":1422.16,"body":"There is no stimulus at the very top."},{"startTime":1422.16,"endTime":1425.05,"body":"When your elbows lock out, there's no"},{"startTime":1422.16,"endTime":1425.05,"body":"stimulus."},{"startTime":1425.05,"endTime":1430.01,"body":"But from the point where you're halfway up"},{"startTime":1425.05,"endTime":1430.01,"body":"to the point right before you lock out,"},{"startTime":1430.01,"endTime":1431.47,"body":"there is stimulus."},{"startTime":1431.47,"endTime":1437.23,"body":"So what that test tells me is that the one"},{"startTime":1431.47,"endTime":1437.23,"body":"and a quarter reps provided me the most"},{"startTime":1437.23,"endTime":1438.742,"body":"lengthened exposures."},{"startTime":1438.742,"endTime":1444.042,"body":"I got 10, which is two more than the other"},{"startTime":1438.742,"endTime":1444.042,"body":"ones, but that the bottom ROM partials are"},{"startTime":1444.042,"endTime":1448.462,"body":"less effective than the full range of"},{"startTime":1444.042,"endTime":1448.462,"body":"motion because I actually was able to get"},{"startTime":1448.462,"endTime":1452.392,"body":"the same number of lengthened exposures"},{"startTime":1448.462,"endTime":1452.392,"body":"doing full range of motion, but also get"},{"startTime":1452.392,"endTime":1456.952,"body":"the additional stimulus that was able to"},{"startTime":1452.392,"endTime":1456.952,"body":"be accrued at the top half of the rep that"},{"startTime":1456.952,"endTime":1459.122,"body":"you didn't get in the lengthened partials."},{"startTime":1459.122,"endTime":1464.462,"body":"So I think that that validates kind of"},{"startTime":1459.122,"endTime":1464.462,"body":"what I was saying about the unnecessary"},{"startTime":1464.462,"endTime":1467.776,"body":"nature of doing lengthened partials on a"},{"startTime":1464.462,"endTime":1467.776,"body":"lengthened movement."},{"startTime":1468.15,"endTime":1473.54,"body":"Um, so then we jump, let's jump over to"},{"startTime":1468.15,"endTime":1473.54,"body":"the lengthened, uh, prime pull down"},{"startTime":1473.54,"endTime":1478.51,"body":"because that is the same, similar to same"},{"startTime":1473.54,"endTime":1478.51,"body":"result as what we got with the dumbbell"},{"startTime":1478.51,"endTime":1478.95,"body":"bench."},{"startTime":1478.95,"endTime":1488.05,"body":"So on that one, I did, um, eight full"},{"startTime":1478.95,"endTime":1488.05,"body":"range of motion reps."},{"startTime":1488.49,"endTime":1494.59,"body":"I got 11 lengthened exposures when I did"},{"startTime":1488.49,"endTime":1494.59,"body":"the one and a quarter reps."},{"startTime":1494.59,"endTime":1496.774,"body":"So I did half of a rep more."},{"startTime":1496.774,"endTime":1500.104,"body":"lengthened exposure there with the one and"},{"startTime":1496.774,"endTime":1500.104,"body":"a quarter reps that I did on the dumbbell"},{"startTime":1500.104,"endTime":1500.874,"body":"bench."},{"startTime":1500.874,"endTime":1503.534,"body":"And I also got eight on the length and"},{"startTime":1500.874,"endTime":1503.534,"body":"partials."},{"startTime":1503.534,"endTime":1507.834,"body":"So it literally emulates what happened on"},{"startTime":1503.534,"endTime":1507.834,"body":"the dumbbell bench almost perfectly,"},{"startTime":1507.834,"endTime":1511.934,"body":"because it was a lengthened version of a"},{"startTime":1507.834,"endTime":1511.934,"body":"pull down."},{"startTime":1511.934,"endTime":1516.894,"body":"So it would make sense that it would"},{"startTime":1511.934,"endTime":1516.894,"body":"follow the exact same, same result there."},{"startTime":1516.894,"endTime":1524.734,"body":"But when we look at the, the one arm cable"},{"startTime":1516.894,"endTime":1524.734,"body":"pull down, it was much closer."},{"startTime":1524.734,"endTime":1526.514,"body":"So I did,"},{"startTime":1526.72,"endTime":1529.59,"body":"12 full range of motion reps."},{"startTime":1530.77,"endTime":1538.01,"body":"I got 13 lengthened exposures when I did"},{"startTime":1530.77,"endTime":1538.01,"body":"the one and a quarter reps and I got 13."},{"startTime":1538.85,"endTime":1542.43,"body":"Oh, no, no, no, no, no, no, no, okay,"},{"startTime":1538.85,"endTime":1542.43,"body":"okay, no, no, no, I need to rephrase this."},{"startTime":1542.43,"endTime":1548.43,"body":"On the cable pull down, we were told to do"},{"startTime":1542.43,"endTime":1548.43,"body":"partials after the full range of motion."},{"startTime":1548.43,"endTime":1552.9,"body":"So you go to failure full range of motion"},{"startTime":1548.43,"endTime":1552.9,"body":"and then you do partials until you can't"},{"startTime":1552.9,"endTime":1554.478,"body":"get at least a third of a rep."},{"startTime":1555.158,"endTime":1561.568,"body":"So because we did full range of motion"},{"startTime":1555.158,"endTime":1561.568,"body":"reps plus partials, I got 13 lengthened"},{"startTime":1561.568,"endTime":1567.698,"body":"exposures, but I only got eight full range"},{"startTime":1561.568,"endTime":1567.698,"body":"of motion reps plus five lengthened"},{"startTime":1567.698,"endTime":1568.178,"body":"partials."},{"startTime":1568.178,"endTime":1570.818,"body":"So 13 lengthened exposures."},{"startTime":1571.298,"endTime":1576.838,"body":"When I did the one and a quarter reps, I"},{"startTime":1571.298,"endTime":1576.838,"body":"got 13 lengthened exposures as well."},{"startTime":1576.838,"endTime":1583.702,"body":"And when we did the lengthened only, I"},{"startTime":1576.838,"endTime":1583.702,"body":"also did 13 lengthened exposures."},{"startTime":1583.702,"endTime":1588.002,"body":"So the lengthened exposures across the"},{"startTime":1583.702,"endTime":1588.002,"body":"board was basically 13 on the cable pull"},{"startTime":1588.002,"endTime":1589.642,"body":"down no matter what."},{"startTime":1589.842,"endTime":1594.392,"body":"But because it's a short overloaded"},{"startTime":1589.842,"endTime":1594.392,"body":"movement, I had to do five partials after"},{"startTime":1594.392,"endTime":1599.552,"body":"the full range of motion set to get the 13"},{"startTime":1594.392,"endTime":1599.552,"body":"lengthened exposures."},{"startTime":1599.552,"endTime":1600.902,"body":"Does that make sense?"},{"startTime":1602.182,"endTime":1603.142,"body":"Yeah."},{"startTime":1603.162,"endTime":1605.502,"body":"So anyway, I thought that was just an"},{"startTime":1603.162,"endTime":1605.502,"body":"interesting experiment."},{"startTime":1605.502,"endTime":1610.032,"body":"And like I said, it just kind of validates"},{"startTime":1605.502,"endTime":1610.032,"body":"what I was saying about the unnecessary"},{"startTime":1610.032,"endTime":1612.246,"body":"nature of doing a..."},{"startTime":1612.246,"endTime":1616.136,"body":"partial reps on a movement that's already"},{"startTime":1612.246,"endTime":1616.136,"body":"lengthened, but clearly it shows that"},{"startTime":1616.136,"endTime":1620.27,"body":"doing partial reps are productive on"},{"startTime":1616.136,"endTime":1620.27,"body":"movements that are short overloaded."},{"startTime":1621.653,"endTime":1626.203,"body":"So what you've probably noticed that I'm"},{"startTime":1621.653,"endTime":1626.203,"body":"like kind of looking at my phone sort of"},{"startTime":1626.203,"endTime":1626.753,"body":"thing here."},{"startTime":1626.753,"endTime":1632.723,"body":"What I'm what I've been doing is firing up"},{"startTime":1626.753,"endTime":1632.723,"body":"my training app because what I briefly"},{"startTime":1632.723,"endTime":1637.523,"body":"talked about last week or two weeks ago is"},{"startTime":1632.723,"endTime":1637.523,"body":"building my off season training program."},{"startTime":1637.523,"endTime":1643.493,"body":"And I kind of on a whim decided to put in"},{"startTime":1637.523,"endTime":1643.493,"body":"a pendulum squat one and one quarter reps."},{"startTime":1643.493,"endTime":1646.433,"body":"I haven't done one to one quarter reps in"},{"startTime":1643.493,"endTime":1646.433,"body":"probably like two years or something like"},{"startTime":1646.433,"endTime":1647.133,"body":"that."},{"startTime":1647.133,"endTime":1648.341,"body":"And I'm."},{"startTime":1648.341,"endTime":1651.801,"body":"thinking like, okay, I know the weights"},{"startTime":1648.341,"endTime":1651.801,"body":"that I was using for my full range of"},{"startTime":1651.801,"endTime":1653.391,"body":"motion reps on the pendulum."},{"startTime":1653.391,"endTime":1655.891,"body":"And I just did week one of the one -on"},{"startTime":1653.391,"endTime":1655.891,"body":"-one quarter."},{"startTime":1655.891,"endTime":1657.961,"body":"Like, let's see how many I got."},{"startTime":1658.821,"endTime":1664.841,"body":"And I have the week one of the one -on"},{"startTime":1658.821,"endTime":1664.841,"body":"-one quarter, right?"},{"startTime":1664.841,"endTime":1668.041,"body":"I got effectively 14 lengthened exposures."},{"startTime":1668.041,"endTime":1672.841,"body":"And the max I ever did that wait for was"},{"startTime":1668.041,"endTime":1672.841,"body":"also 14."},{"startTime":1672.841,"endTime":1674.207,"body":"And that's with."},{"startTime":1674.207,"endTime":1675.657,"body":"a full spot and everything."},{"startTime":1675.657,"endTime":1678.747,"body":"And I didn't have a spot, so I didn't want"},{"startTime":1675.657,"endTime":1678.747,"body":"to get pinned by the fucking pendulum"},{"startTime":1678.747,"endTime":1681.427,"body":"squat on week one of my program and get"},{"startTime":1678.747,"endTime":1681.427,"body":"stuck under there."},{"startTime":1681.427,"endTime":1684.157,"body":"So I think I maybe have had like one more."},{"startTime":1684.157,"endTime":1687.817,"body":"So I just find that interesting because I"},{"startTime":1684.157,"endTime":1687.817,"body":"was like, oh, well, let me check my number"},{"startTime":1687.817,"endTime":1688.687,"body":"of exposures."},{"startTime":1688.687,"endTime":1691.987,"body":"And it was identical to a full range of"},{"startTime":1688.687,"endTime":1691.987,"body":"motion set."},{"startTime":1691.987,"endTime":1696.047,"body":"But from a perception, it wasn't nearly as"},{"startTime":1691.987,"endTime":1696.047,"body":"gnarly of a set."},{"startTime":1696.047,"endTime":1701.377,"body":"And I probably had more in me because I"},{"startTime":1696.047,"endTime":1701.377,"body":"did cut it a little bit early."},{"startTime":1702.137,"endTime":1702.834,"body":"Yeah."},{"startTime":1702.834,"endTime":1706.964,"body":"or so lengthened exposures on the dumbbell"},{"startTime":1702.834,"endTime":1706.964,"body":"bench compared to eight full range of"},{"startTime":1706.964,"endTime":1707.564,"body":"motion reps."},{"startTime":1707.564,"endTime":1712.014,"body":"And I would say that your pendulum kind of"},{"startTime":1707.564,"endTime":1712.014,"body":"follows that same model a little bit too."},{"startTime":1712.174,"endTime":1712.574,"body":"Yeah."},{"startTime":1712.574,"endTime":1717.554,"body":"And it's, it's nice that because you can"},{"startTime":1712.574,"endTime":1717.554,"body":"get those lengthened exposures with the"},{"startTime":1717.554,"endTime":1720.554,"body":"one and a quarter reps without having to"},{"startTime":1717.554,"endTime":1720.554,"body":"do as many total reps."},{"startTime":1720.554,"endTime":1724.664,"body":"So like my dumbbell bench, I did five"},{"startTime":1720.554,"endTime":1724.664,"body":"total one and a quarter reps, which gave"},{"startTime":1724.664,"endTime":1729.302,"body":"me 10 lengthened exposures versus eight"},{"startTime":1724.664,"endTime":1729.302,"body":"lengthened exposures."},{"startTime":1729.302,"endTime":1730.782,"body":"when I was doing full range of motion"},{"startTime":1729.302,"endTime":1730.782,"body":"reps."},{"startTime":1730.782,"endTime":1733.982,"body":"But yeah, like to your point, the set"},{"startTime":1730.782,"endTime":1733.982,"body":"didn't feel as gnarly."},{"startTime":1735.022,"endTime":1736.182,"body":"Yeah, cool."},{"startTime":1736.182,"endTime":1737.58,"body":"Well, that's a good takeaway."},{"startTime":1737.585,"endTime":1739.155,"body":"That's a very, very cool experiment."},{"startTime":1739.155,"endTime":1743.945,"body":"I hope everyone can like pick up on it,"},{"startTime":1739.155,"endTime":1743.945,"body":"you know, through just the conversation in"},{"startTime":1743.945,"endTime":1748.455,"body":"the audio I know is not always the"},{"startTime":1743.945,"endTime":1748.455,"body":"easiest, but it's a very, very cool"},{"startTime":1748.455,"endTime":1753.269,"body":"experiment how that was structured, which"},{"startTime":1748.455,"endTime":1753.269,"body":"I would expect nothing less from CAS, so."},{"startTime":1753.398,"endTime":1754.938,"body":"For sure, for sure."},{"startTime":1755.198,"endTime":1755.998,"body":"Okay, cool."},{"startTime":1755.998,"endTime":1760.598,"body":"The next one we did, and actually this"},{"startTime":1755.998,"endTime":1760.598,"body":"wasn't a test that we did, this was just a"},{"startTime":1760.598,"endTime":1762.618,"body":"discussion as part of the lecture."},{"startTime":1762.938,"endTime":1767.748,"body":"But I've talked a lot on this podcast and"},{"startTime":1762.938,"endTime":1767.748,"body":"on my Instagram and stuff about how I'm a"},{"startTime":1767.748,"endTime":1770.958,"body":"fan of same muscle group supersets."},{"startTime":1771.418,"endTime":1777.548,"body":"And there is a lot of pushback on that,"},{"startTime":1771.418,"endTime":1777.548,"body":"especially from like the big voice of Paul"},{"startTime":1777.548,"endTime":1781.75,"body":"Carter, who constantly posts about how"},{"startTime":1777.548,"endTime":1781.75,"body":"same muscle group supersets."},{"startTime":1781.75,"endTime":1786.81,"body":"have no benefit, the science is like very,"},{"startTime":1781.75,"endTime":1786.81,"body":"very confident as it always is whenever he"},{"startTime":1786.81,"endTime":1791.92,"body":"talks that there is just, you're stupid if"},{"startTime":1786.81,"endTime":1791.92,"body":"you do say muscle group supersets, you're"},{"startTime":1791.92,"endTime":1796.67,"body":"limiting the total amount of stimulus and"},{"startTime":1791.92,"endTime":1796.67,"body":"volume and blah, blah, blah, all the"},{"startTime":1796.67,"endTime":1797.85,"body":"different things."},{"startTime":1798.91,"endTime":1804.66,"body":"So through this discussion with Cass, I"},{"startTime":1798.91,"endTime":1804.66,"body":"have two examples to provide, which I"},{"startTime":1804.66,"endTime":1807.09,"body":"think kind of explain this a little bit."},{"startTime":1807.41,"endTime":1811.158,"body":"So one of my favorite supersets that I do,"},{"startTime":1811.158,"endTime":1817.358,"body":"is a fly movement to a chest press."},{"startTime":1817.778,"endTime":1824.938,"body":"And there seems to be, according to this"},{"startTime":1817.778,"endTime":1824.938,"body":"discussion, a bit of discrepancy between"},{"startTime":1824.938,"endTime":1831.648,"body":"what happens if you go to a stable"},{"startTime":1824.938,"endTime":1831.648,"body":"movement second or you go to a stable or"},{"startTime":1831.648,"endTime":1833.718,"body":"an unstable movement second."},{"startTime":1833.718,"endTime":1838.018,"body":"And so that seems to be the big, the big"},{"startTime":1833.718,"endTime":1838.018,"body":"caveat that determines whether a same"},{"startTime":1838.018,"endTime":1839.766,"body":"muscle group superset is."},{"startTime":1839.766,"endTime":1844.166,"body":"going to be for the muscle you intend it"},{"startTime":1839.766,"endTime":1844.166,"body":"to be or whether it's going to be for the"},{"startTime":1844.166,"endTime":1845.326,"body":"unintended muscle."},{"startTime":1845.326,"endTime":1846.886,"body":"So here's the example, right?"},{"startTime":1846.886,"endTime":1852.552,"body":"If you're doing a leg extension superset"},{"startTime":1846.886,"endTime":1852.552,"body":"to a squat pattern movement,"},{"startTime":1854.294,"endTime":1860.074,"body":"If you're doing a leg extension to a back"},{"startTime":1854.294,"endTime":1860.074,"body":"squat, you are going to compensate by"},{"startTime":1860.074,"endTime":1864.874,"body":"using more hips and glutes because your"},{"startTime":1860.074,"endTime":1864.874,"body":"quads are going to be so fried from the"},{"startTime":1864.874,"endTime":1869.684,"body":"leg extension that it's going to be nearly"},{"startTime":1864.874,"endTime":1869.684,"body":"impossible for you to stay and slay the"},{"startTime":1869.684,"endTime":1874.674,"body":"quads when there's too many degrees of"},{"startTime":1869.684,"endTime":1874.674,"body":"freedom for your body to move about."},{"startTime":1874.674,"endTime":1877.614,"body":"So therefore that superset, if you're"},{"startTime":1874.674,"endTime":1877.614,"body":"doing a same muscle group superset where"},{"startTime":1877.614,"endTime":1881.434,"body":"you go leg extension to back squat, you're"},{"startTime":1877.614,"endTime":1881.434,"body":"essentially doing that superset for the"},{"startTime":1881.434,"endTime":1884.41,"body":"glutes and the hamstrings, not for the"},{"startTime":1881.434,"endTime":1884.41,"body":"quads."},{"startTime":1884.41,"endTime":1892.39,"body":"But if you were to leg extension and then"},{"startTime":1884.41,"endTime":1892.39,"body":"go to a very stable machine squat movement"},{"startTime":1892.39,"endTime":1897.11,"body":"where there's very little degrees of"},{"startTime":1892.39,"endTime":1897.11,"body":"freedom, think about, you know, a leg"},{"startTime":1897.11,"endTime":1900.28,"body":"press or a hack squat or a pendulum where"},{"startTime":1897.11,"endTime":1900.28,"body":"you put your feet low and you lock"},{"startTime":1900.28,"endTime":1903.75,"body":"yourself into position and you can't"},{"startTime":1900.28,"endTime":1903.75,"body":"really move from that position."},{"startTime":1903.85,"endTime":1910.03,"body":"Then now you can essentially decrease the"},{"startTime":1903.85,"endTime":1910.03,"body":"activation of the hip extensors, which"},{"startTime":1910.03,"endTime":1913.142,"body":"would be the thing that you would want to"},{"startTime":1910.03,"endTime":1913.142,"body":"include in a back squat."},{"startTime":1913.142,"endTime":1917.582,"body":"and you can take your quads to just"},{"startTime":1913.142,"endTime":1917.582,"body":"incredible levels of fatigue."},{"startTime":1917.682,"endTime":1923.522,"body":"So in that example, the key is going to a"},{"startTime":1917.682,"endTime":1923.522,"body":"stable movement if quads are the goal"},{"startTime":1923.522,"endTime":1924.802,"body":"there, right?"},{"startTime":1925.962,"endTime":1931.212,"body":"In another example, we talked about, which"},{"startTime":1925.962,"endTime":1931.212,"body":"is my favorite superset that I do for"},{"startTime":1931.212,"endTime":1935.482,"body":"upper body, is going from a fly movement"},{"startTime":1931.212,"endTime":1935.482,"body":"to a chest pressing movement."},{"startTime":1935.622,"endTime":1941.692,"body":"And so if you're going from an isolated"},{"startTime":1935.622,"endTime":1941.692,"body":"fly movement to a stable chest press"},{"startTime":1941.692,"endTime":1942.568,"body":"movement,"},{"startTime":1942.806,"endTime":1946.046,"body":"then you can get more chest out of it."},{"startTime":1946.306,"endTime":1952.636,"body":"Similarly, you could go from a tricep"},{"startTime":1946.306,"endTime":1952.636,"body":"movement to a stable chest pressing"},{"startTime":1952.636,"endTime":1958.576,"body":"movement and get more tricep out of it"},{"startTime":1952.636,"endTime":1958.576,"body":"because essentially whichever one you pre"},{"startTime":1958.576,"endTime":1962.806,"body":"-fatigue is going to work harder because"},{"startTime":1958.576,"endTime":1962.806,"body":"you're in a stable environment."},{"startTime":1963.266,"endTime":1970.166,"body":"However, he was saying that if you do a"},{"startTime":1963.266,"endTime":1970.166,"body":"chest pressing movement,"},{"startTime":1970.166,"endTime":1975.536,"body":"or a tricep movement to an unstable chest"},{"startTime":1970.166,"endTime":1975.536,"body":"pressing movement, like a dumbbell bench"},{"startTime":1975.536,"endTime":1980.876,"body":"press, it seems to have a neutral to"},{"startTime":1975.536,"endTime":1980.876,"body":"negative effect on the muscle that you're"},{"startTime":1980.876,"endTime":1986.006,"body":"trying to target because of the degrees of"},{"startTime":1980.876,"endTime":1986.006,"body":"freedom and the fact that the other muscle"},{"startTime":1986.006,"endTime":1990.146,"body":"group can come in and kind of compensate"},{"startTime":1986.006,"endTime":1990.146,"body":"for the weaknesses that are present there"},{"startTime":1990.146,"endTime":1993.446,"body":"in the muscle that you pre -fatigued."},{"startTime":1993.446,"endTime":1994.736,"body":"Does that make sense?"},{"startTime":1996.629,"endTime":1999.659,"body":"I mean, I think it would another one of"},{"startTime":1996.629,"endTime":1999.659,"body":"those things that you have to really put"},{"startTime":1999.659,"endTime":2002.309,"body":"into practice for it to really connect in"},{"startTime":1999.659,"endTime":2002.309,"body":"the brain."},{"startTime":2002.309,"endTime":2005.989,"body":"But for like the chest one, the leg, the"},{"startTime":2002.309,"endTime":2005.989,"body":"quad example."},{"startTime":2005.989,"endTime":2007.51,"body":"Yeah, makes perfect sense."},{"startTime":2007.51,"endTime":2009.64,"body":"Yeah, I think the quad example is the best"},{"startTime":2007.51,"endTime":2009.64,"body":"one."},{"startTime":2009.64,"endTime":2013.01,"body":"I think it illustrates it most"},{"startTime":2009.64,"endTime":2013.01,"body":"effectively, for sure."},{"startTime":2013.35,"endTime":2013.97,"body":"Cool."},{"startTime":2013.97,"endTime":2016.18,"body":"And then I don't really have much to say"},{"startTime":2013.97,"endTime":2016.18,"body":"beyond that."},{"startTime":2016.18,"endTime":2017.72,"body":"We didn't do a test for this or anything."},{"startTime":2017.72,"endTime":2019.29,"body":"It was more just a discussion point."},{"startTime":2019.29,"endTime":2023.98,"body":"And I thought it was interesting because I"},{"startTime":2019.29,"endTime":2023.98,"body":"just, I'm a huge fan of same muscle group"},{"startTime":2023.98,"endTime":2024.36,"body":"supersets."},{"startTime":2024.36,"endTime":2025.63,"body":"I do them all the time."},{"startTime":2025.63,"endTime":2029.78,"body":"And some of them, I go to a stable"},{"startTime":2025.63,"endTime":2029.78,"body":"movement and some of them I go to an"},{"startTime":2029.78,"endTime":2030.21,"body":"unstable."},{"startTime":2030.21,"endTime":2033.98,"body":"And so this kind of just changed the"},{"startTime":2030.21,"endTime":2033.98,"body":"framework by which I think about how I"},{"startTime":2033.98,"endTime":2037.19,"body":"might organize these same muscle group"},{"startTime":2033.98,"endTime":2037.19,"body":"supersets going forward."},{"startTime":2037.218,"endTime":2041.868,"body":"based on, you know, do I want to choose a"},{"startTime":2037.218,"endTime":2041.868,"body":"stable movement or an unstable movement"},{"startTime":2041.868,"endTime":2046.288,"body":"depending on which stimulus I want to get"},{"startTime":2041.868,"endTime":2046.288,"body":"out of, you know, the exercise I did"},{"startTime":2046.288,"endTime":2047.438,"body":"first."},{"startTime":2047.478,"endTime":2048.758,"body":"Cool."},{"startTime":2049.598,"endTime":2058.068,"body":"So the next one, we kind of did a"},{"startTime":2049.598,"endTime":2058.068,"body":"experiment that was not exactly what I"},{"startTime":2058.068,"endTime":2062.798,"body":"just discussed, but it did involve going"},{"startTime":2058.068,"endTime":2062.798,"body":"from leg extension to hack squat."},{"startTime":2062.938,"endTime":2066.902,"body":"However, we set it up in, wait, hold on."},{"startTime":2066.902,"endTime":2068.7219999999998,"body":"Where am I looking at my notes here?"},{"startTime":2068.7219999999998,"endTime":2069.982,"body":"Oh yeah, I already covered that."},{"startTime":2069.982,"endTime":2071.562,"body":"Okay, that was all part of the same thing."},{"startTime":2071.562,"endTime":2072.602,"body":"Okay."},{"startTime":2073.542,"endTime":2076.75,"body":"I am going to..."},{"startTime":2078.358,"endTime":2080.718,"body":"Go to the quad one next."},{"startTime":2080.718,"endTime":2081.478,"body":"Okay."},{"startTime":2081.478,"endTime":2083.798,"body":"So then we did this cool test."},{"startTime":2083.858,"endTime":2086.238,"body":"It was a quad, a quad test."},{"startTime":2086.238,"endTime":2090.498,"body":"And this one was less about pre -exhaust,"},{"startTime":2086.238,"endTime":2090.498,"body":"which is kind of what I just talked about,"},{"startTime":2090.498,"endTime":2092.878,"body":"you know, isolated to compound supersets."},{"startTime":2092.878,"endTime":2095.968,"body":"And it was more about training density."},{"startTime":2095.968,"endTime":2101.768,"body":"And this is kind of where the conversation"},{"startTime":2095.968,"endTime":2101.768,"body":"is going to go from here is to, is talking"},{"startTime":2101.768,"endTime":2104.778,"body":"about training density in the next few"},{"startTime":2101.768,"endTime":2104.778,"body":"sections."},{"startTime":2105.11,"endTime":2110.13,"body":"And training density just means fitting in"},{"startTime":2105.11,"endTime":2110.13,"body":"more training into less time."},{"startTime":2110.77,"endTime":2121.76,"body":"And in this test, what we did is we had"},{"startTime":2110.77,"endTime":2121.76,"body":"one leg, so your right leg, did all four"},{"startTime":2121.76,"endTime":2127.73,"body":"sets of leg extensions, and then all four"},{"startTime":2121.76,"endTime":2127.73,"body":"sets of single leg hack squat."},{"startTime":2127.73,"endTime":2132.35,"body":"So you did eight total sets for your right"},{"startTime":2127.73,"endTime":2132.35,"body":"leg, four sets of leg extensions, four"},{"startTime":2132.35,"endTime":2133.398,"body":"sets of hack."},{"startTime":2133.398,"endTime":2135.378,"body":"full rest between all the sets."},{"startTime":2135.378,"endTime":2140.918,"body":"And we're trying to calculate total reps"},{"startTime":2135.378,"endTime":2140.918,"body":"or total volume load compared to the left"},{"startTime":2140.918,"endTime":2143.238,"body":"leg, which did this."},{"startTime":2143.238,"endTime":2148.918,"body":"It went leg extension, hack, leg"},{"startTime":2143.238,"endTime":2148.918,"body":"extension, hack, leg extension, hack, leg"},{"startTime":2148.918,"endTime":2149.838,"body":"extension, hack."},{"startTime":2149.838,"endTime":2155.848,"body":"So the training density essentially was"},{"startTime":2149.838,"endTime":2155.848,"body":"increased in the one going leg extension,"},{"startTime":2155.848,"endTime":2162.774,"body":"hack, leg extension, hack, because you"},{"startTime":2155.848,"endTime":2162.774,"body":"don't have to do all of the sets of one."},{"startTime":2162.774,"endTime":2166.314,"body":"and all of the sets of the other with like"},{"startTime":2162.774,"endTime":2166.314,"body":"this complete rest between them."},{"startTime":2166.314,"endTime":2170.654,"body":"So it's a little doing the left leg going"},{"startTime":2166.314,"endTime":2170.654,"body":"leg extension, hack, leg extension, hack"},{"startTime":2170.654,"endTime":2172.364,"body":"was a little bit more time efficient."},{"startTime":2172.364,"endTime":2179.594,"body":"And my hypothesis going in was that both"},{"startTime":2172.364,"endTime":2179.594,"body":"movements would suffer because you have a"},{"startTime":2179.594,"endTime":2182.474,"body":"little bit of less rest between you're"},{"startTime":2179.594,"endTime":2182.474,"body":"alternating between the two."},{"startTime":2182.474,"endTime":2186.574,"body":"And I thought that doing all four straight"},{"startTime":2182.474,"endTime":2186.574,"body":"sets of leg extension and then all four"},{"startTime":2186.574,"endTime":2191.994,"body":"straight sets of hack squat would produce"},{"startTime":2186.574,"endTime":2191.994,"body":"more volume load across both movements."},{"startTime":2192.032,"endTime":2195.042,"body":"That is not actually what we found."},{"startTime":2195.682,"endTime":2199.772,"body":"What we found as a result of this"},{"startTime":2195.682,"endTime":2199.772,"body":"experiment, and I wonder, do I have my,"},{"startTime":2199.772,"endTime":2201.212,"body":"no, my data again is upstairs."},{"startTime":2201.212,"endTime":2204.522,"body":"I really should have been more prepared,"},{"startTime":2201.212,"endTime":2204.522,"body":"but I do remember most of it."},{"startTime":2205.482,"endTime":2211.402,"body":"So the one that went for all four sets of"},{"startTime":2205.482,"endTime":2211.402,"body":"leg extension and then all four sets of"},{"startTime":2211.402,"endTime":2218.442,"body":"hack squat, we had significant decrease in"},{"startTime":2211.402,"endTime":2218.442,"body":"total output on the hack squat."},{"startTime":2218.902,"endTime":2221.59,"body":"So my volume load on the hack squat,"},{"startTime":2221.59,"endTime":2229.48,"body":"was under 10 ,000 pounds on that example,"},{"startTime":2221.59,"endTime":2229.48,"body":"and it was almost 11 ,000 pounds on the"},{"startTime":2229.48,"endTime":2230.55,"body":"other example."},{"startTime":2230.55,"endTime":2233.01,"body":"So does that make sense?"},{"startTime":2233.01,"endTime":2236.148,"body":"Any clarification that you want there for"},{"startTime":2233.01,"endTime":2236.148,"body":"the listeners or for yourself?"},{"startTime":2236.757,"endTime":2240.457,"body":"No, no, I have questions on the back end"},{"startTime":2236.757,"endTime":2240.457,"body":"of it, but I think it's clear."},{"startTime":2240.457,"endTime":2241.137,"body":"Yeah."},{"startTime":2241.137,"endTime":2241.614,"body":"Yeah."},{"startTime":2241.614,"endTime":2242.474,"body":"So, okay."},{"startTime":2242.474,"endTime":2246.704,"body":"So all four sets of leg extension and then"},{"startTime":2242.474,"endTime":2246.704,"body":"all four sets of hack squat, we had"},{"startTime":2246.704,"endTime":2253.574,"body":"significant decrease in the output on the"},{"startTime":2246.704,"endTime":2253.574,"body":"hack squat and we had slight increase of"},{"startTime":2253.574,"endTime":2255.354,"body":"stimulus on the leg extension."},{"startTime":2255.354,"endTime":2259.634,"body":"And when I say slight, my total volume"},{"startTime":2255.354,"endTime":2259.634,"body":"load on the leg extension for the right"},{"startTime":2259.634,"endTime":2266.116,"body":"leg, when I did all four sets first, it"},{"startTime":2259.634,"endTime":2266.116,"body":"was 3 ,400 pounds and change."},{"startTime":2266.422,"endTime":2270.072,"body":"When I did the alternating left leg one"},{"startTime":2266.422,"endTime":2270.072,"body":"that went leg extension, hack, leg"},{"startTime":2270.072,"endTime":2274.722,"body":"extension, hack, the total volume load on"},{"startTime":2270.072,"endTime":2274.722,"body":"the leg extension was like 3 ,200 and"},{"startTime":2274.722,"endTime":2275.142,"body":"change."},{"startTime":2275.142,"endTime":2280.502,"body":"So it was only like 150 or 180 pounds"},{"startTime":2275.142,"endTime":2280.502,"body":"different across four sets."},{"startTime":2280.502,"endTime":2283.202,"body":"When I did the alternating one."},{"startTime":2283.322,"endTime":2287.552,"body":"However, the hack had significant decrease"},{"startTime":2283.322,"endTime":2287.552,"body":"on the right leg."},{"startTime":2287.552,"endTime":2290.752,"body":"The one that I did all the leg extension"},{"startTime":2287.552,"endTime":2290.752,"body":"sets and then all the hack squat sets."},{"startTime":2290.752,"endTime":2294.87,"body":"It was like 9 ,800 pounds of volume load"},{"startTime":2290.752,"endTime":2294.87,"body":"on the right leg."},{"startTime":2294.87,"endTime":2299.22,"body":"but the one that alternated back and forth"},{"startTime":2294.87,"endTime":2299.22,"body":"with the leg extension ended up with like"},{"startTime":2299.22,"endTime":2302.99,"body":"1200 more pounds of volume load on the"},{"startTime":2299.22,"endTime":2302.99,"body":"hack."},{"startTime":2302.99,"endTime":2307.47,"body":"And so ultimately, yes, I lost a little"},{"startTime":2302.99,"endTime":2307.47,"body":"bit on the leg extension on that one, but"},{"startTime":2307.47,"endTime":2312.88,"body":"I gained so much more on the hack squat"},{"startTime":2307.47,"endTime":2312.88,"body":"that the total and net result of the"},{"startTime":2312.88,"endTime":2317.33,"body":"experiment is that the training density"},{"startTime":2312.88,"endTime":2317.33,"body":"increase of alternating hack leg"},{"startTime":2317.33,"endTime":2322.56,"body":"extension, hack leg extension was a more"},{"startTime":2317.33,"endTime":2322.56,"body":"productive session for the quads and more"},{"startTime":2322.56,"endTime":2323.574,"body":"time efficient."},{"startTime":2326.677,"endTime":2329.977,"body":"Okay, this leads me to my first question."},{"startTime":2330.697,"endTime":2335.407,"body":"Do you think, or I guess, do you have"},{"startTime":2330.697,"endTime":2335.407,"body":"thoughts as to why, before I even ask the"},{"startTime":2335.407,"endTime":2335.817,"body":"question?"},{"startTime":2335.817,"endTime":2338.885,"body":"Because maybe your thoughts gonna answer"},{"startTime":2335.817,"endTime":2338.885,"body":"my question."},{"startTime":2339.478,"endTime":2343.029,"body":"I do, but let's actually have you answer"},{"startTime":2339.478,"endTime":2343.029,"body":"your - ask your question first."},{"startTime":2343.029,"endTime":2346.769,"body":"Okay, so it's a question, but more kind of"},{"startTime":2343.029,"endTime":2346.769,"body":"posed as a thought."},{"startTime":2346.769,"endTime":2352.439,"body":"My initial thought process is, or my"},{"startTime":2346.769,"endTime":2352.439,"body":"initial thought slash question is by"},{"startTime":2352.439,"endTime":2357.839,"body":"alternating, are you increasing the total"},{"startTime":2352.439,"endTime":2357.839,"body":"amount of rest before you repeat the hack"},{"startTime":2357.839,"endTime":2359.041,"body":"squat again?"},{"startTime":2361.782,"endTime":2363.802,"body":"Yes, I would say that."},{"startTime":2363.802,"endTime":2369.692,"body":"So if I were to put into context kind of"},{"startTime":2363.802,"endTime":2369.692,"body":"what the rest look like, you could assume"},{"startTime":2369.692,"endTime":2374.862,"body":"that maybe there's three minutes of rest"},{"startTime":2369.692,"endTime":2374.862,"body":"in between sets on the one that went all"},{"startTime":2374.862,"endTime":2377.902,"body":"four sets of leg extension, then all four"},{"startTime":2374.862,"endTime":2377.902,"body":"sets of hack squat."},{"startTime":2377.902,"endTime":2383.362,"body":"But I was probably taking two minutes of"},{"startTime":2377.902,"endTime":2383.362,"body":"rest between leg extension, hack squat,"},{"startTime":2383.362,"endTime":2384.782,"body":"leg extension, hack squat."},{"startTime":2384.782,"endTime":2389.462,"body":"So maybe it was four minutes between"},{"startTime":2384.782,"endTime":2389.462,"body":"actual sets of the same movement."},{"startTime":2389.462,"endTime":2392.241,"body":"instead of three minutes between sets of"},{"startTime":2389.462,"endTime":2392.241,"body":"actual same."},{"startTime":2392.241,"endTime":2398.821,"body":"And do you think that would I mean,"},{"startTime":2392.241,"endTime":2398.821,"body":"plausibly, there has to be a reason right"},{"startTime":2398.821,"endTime":2403.621,"body":"why alternating allows you to perform more"},{"startTime":2398.821,"endTime":2403.621,"body":"on the hack squat."},{"startTime":2403.621,"endTime":2408.321,"body":"Do you think that there is like any kind"},{"startTime":2403.621,"endTime":2408.321,"body":"of do you think there could be some"},{"startTime":2408.321,"endTime":2411.321,"body":"strange fringe, but potentiation sort of"},{"startTime":2408.321,"endTime":2411.321,"body":"thing?"},{"startTime":2411.321,"endTime":2414.891,"body":"Or do you think it's like, we're just"},{"startTime":2411.321,"endTime":2414.891,"body":"getting more rest by being more time"},{"startTime":2414.891,"endTime":2418.053,"body":"efficient of alternating?"},{"startTime":2418.358,"endTime":2422.628,"body":"Yeah, I'm not really sure because as yes,"},{"startTime":2418.358,"endTime":2422.628,"body":"we are getting more rest between the"},{"startTime":2422.628,"endTime":2423.578,"body":"specific movement."},{"startTime":2423.578,"endTime":2427.488,"body":"So hack is getting four minutes between"},{"startTime":2423.578,"endTime":2427.488,"body":"hack, but you're really only getting two"},{"startTime":2427.488,"endTime":2430.848,"body":"minutes between training your quad again,"},{"startTime":2427.488,"endTime":2430.848,"body":"because you have the leg extension in"},{"startTime":2430.848,"endTime":2432.098,"body":"between each."},{"startTime":2432.678,"endTime":2438.758,"body":"So I don't know if potentiation would be"},{"startTime":2432.678,"endTime":2438.758,"body":"the right explanation for that."},{"startTime":2439.438,"endTime":2446.362,"body":"I think that what it comes down to mostly"},{"startTime":2439.438,"endTime":2446.362,"body":"is that the rec fem is."},{"startTime":2446.39,"endTime":2449.95,"body":"not being trained so much in the movement"},{"startTime":2446.39,"endTime":2449.95,"body":"with hip extension."},{"startTime":2449.95,"endTime":2453.22,"body":"So the hack squat, there is, there is less"},{"startTime":2449.95,"endTime":2453.22,"body":"rec fem involvement."},{"startTime":2453.22,"endTime":2459.89,"body":"And so the other quads, because the, we"},{"startTime":2453.22,"endTime":2459.89,"body":"would assume when doing a leg extension"},{"startTime":2459.89,"endTime":2464.26,"body":"that maybe the rec fem is the one failing"},{"startTime":2459.89,"endTime":2464.26,"body":"before the vastus and the VMO and like"},{"startTime":2464.26,"endTime":2465.71,"body":"these other quad muscles."},{"startTime":2465.71,"endTime":2470.92,"body":"So maybe the rec fem is taking the"},{"startTime":2465.71,"endTime":2470.92,"body":"majority of the stimulus and going to zero"},{"startTime":2470.92,"endTime":2475.926,"body":"RIR, so to speak, but the vastus and the"},{"startTime":2470.92,"endTime":2475.926,"body":"VMO and the"},{"startTime":2475.926,"endTime":2481.466,"body":"other one, the other quad muscles are"},{"startTime":2475.926,"endTime":2481.466,"body":"actually maybe at two or three RIR on the"},{"startTime":2481.466,"endTime":2482.346,"body":"leg extension."},{"startTime":2482.346,"endTime":2486.276,"body":"And thus they have more output that they"},{"startTime":2482.346,"endTime":2486.276,"body":"can give when the hack squat comes"},{"startTime":2486.276,"endTime":2486.846,"body":"through."},{"startTime":2486.846,"endTime":2489.036,"body":"And so that's my justification of it."},{"startTime":2489.036,"endTime":2490.186,"body":"That was my explanation."},{"startTime":2490.186,"endTime":2492.086,"body":"I don't know if that's accurate or not."},{"startTime":2492.086,"endTime":2498.196,"body":"But it's not the only example from the day"},{"startTime":2492.086,"endTime":2498.196,"body":"that training density increases seem to be"},{"startTime":2498.196,"endTime":2498.856,"body":"more productive."},{"startTime":2498.856,"endTime":2502.596,"body":"So if you don't have any other questions,"},{"startTime":2498.856,"endTime":2502.596,"body":"we can kind of move on to the next one."},{"startTime":2503.735,"endTime":2505.995,"body":"did and you know what I can't remember."},{"startTime":2505.995,"endTime":2507.975,"body":"Oh, I remember what it was."},{"startTime":2507.975,"endTime":2511.675,"body":"And this is more of a question from the"},{"startTime":2507.975,"endTime":2511.675,"body":"from the overall."},{"startTime":2512.315,"endTime":2513.055,"body":"I know."},{"startTime":2513.055,"endTime":2518.215,"body":"I mean, we're going way back into early"},{"startTime":2513.055,"endTime":2518.215,"body":"ETP episodes like maybe episode five or"},{"startTime":2518.215,"endTime":2518.915,"body":"six."},{"startTime":2518.915,"endTime":2522.855,"body":"I remember having the question for you"},{"startTime":2518.915,"endTime":2522.855,"body":"around tonnage, right?"},{"startTime":2522.855,"endTime":2524.255,"body":"On the show."},{"startTime":2524.255,"endTime":2527.255,"body":"And when how are you guys describing it"},{"startTime":2524.255,"endTime":2527.255,"body":"here?"},{"startTime":2527.255,"endTime":2530.535,"body":"Volume volume load volume load."},{"startTime":2530.535,"endTime":2531.256,"body":"Yeah."},{"startTime":2531.349,"endTime":2539.359,"body":"And I remember our conversation being"},{"startTime":2531.349,"endTime":2539.359,"body":"slightly like, it's not a bad kind of"},{"startTime":2539.359,"endTime":2543.449,"body":"proxy, but it's not something you wanna"},{"startTime":2539.359,"endTime":2543.449,"body":"like chase to where you kind of gamify,"},{"startTime":2543.449,"endTime":2549.269,"body":"oh, well, if I go from, you know, eight"},{"startTime":2543.449,"endTime":2549.269,"body":"reps to like four reps, but I can add like"},{"startTime":2549.269,"endTime":2553.029,"body":"30 more pounds on it, it's not like"},{"startTime":2549.269,"endTime":2553.029,"body":"something you wanna kind of chase."},{"startTime":2553.029,"endTime":2557.013,"body":"So I guess it's more of a higher level"},{"startTime":2553.029,"endTime":2557.013,"body":"question of like, how do you..."},{"startTime":2557.013,"endTime":2561.743,"body":"gauge when that can be really applicable"},{"startTime":2557.013,"endTime":2561.743,"body":"or when it might be like a slippery slope"},{"startTime":2561.743,"endTime":2566.839,"body":"of a non -worthy proxy to or metric to"},{"startTime":2561.743,"endTime":2566.839,"body":"chase."},{"startTime":2566.966,"endTime":2567.476,"body":"Yeah."},{"startTime":2567.476,"endTime":2571.736,"body":"I mean, in this case, I think that you"},{"startTime":2567.476,"endTime":2571.736,"body":"could have just exchanged volume load for"},{"startTime":2571.736,"endTime":2575.326,"body":"total reps achieved because the weights,"},{"startTime":2571.736,"endTime":2575.326,"body":"the weights were the same."},{"startTime":2575.326,"endTime":2579.886,"body":"And so like, if you look at the total reps"},{"startTime":2575.326,"endTime":2579.886,"body":"achieved on the hack squad, I think I got"},{"startTime":2579.886,"endTime":2586.136,"body":"38 reps on the one that alternated with"},{"startTime":2579.886,"endTime":2586.136,"body":"the leg extension and 35 reps on the one"},{"startTime":2586.136,"endTime":2587.436,"body":"where the hack squat was second."},{"startTime":2587.436,"endTime":2590.166,"body":"And that's what made up the difference in"},{"startTime":2587.436,"endTime":2590.166,"body":"volume load."},{"startTime":2590.166,"endTime":2592.186,"body":"So it's not like I'm trying to compare."},{"startTime":2592.186,"endTime":2595.916,"body":"Well, like I think what we were talking"},{"startTime":2592.186,"endTime":2595.916,"body":"about before and why it was irrelevant is"},{"startTime":2595.916,"endTime":2596.534,"body":"because"},{"startTime":2596.534,"endTime":2601.984,"body":"If you're doing a bench press, you could"},{"startTime":2596.534,"endTime":2601.984,"body":"throw 135 pounds on the bar and do that 30"},{"startTime":2601.984,"endTime":2602.424,"body":"times."},{"startTime":2602.424,"endTime":2604.114,"body":"I don't know, whatever that is, right?"},{"startTime":2604.114,"endTime":2609.224,"body":"And so you're gonna get significantly more"},{"startTime":2604.114,"endTime":2609.224,"body":"volume load doing 135 for 30, then you're"},{"startTime":2609.224,"endTime":2614.174,"body":"gonna get doing 225 for eight or whatever"},{"startTime":2609.224,"endTime":2614.174,"body":"that is, right?"},{"startTime":2614.174,"endTime":2616.754,"body":"That's way more volume load for 135 for"},{"startTime":2614.174,"endTime":2616.754,"body":"30."},{"startTime":2616.754,"endTime":2621.034,"body":"But does that mean that 135 for 30 is"},{"startTime":2616.754,"endTime":2621.034,"body":"double as good of a stimulus because"},{"startTime":2621.034,"endTime":2622.854,"body":"you're getting double as much volume load?"},{"startTime":2622.854,"endTime":2625.046,"body":"And the answer there is absolutely not."},{"startTime":2625.046,"endTime":2627.861,"body":"So I think those are two very different"},{"startTime":2625.046,"endTime":2627.861,"body":"examples."},{"startTime":2627.861,"endTime":2628.091,"body":"Yep."},{"startTime":2628.091,"endTime":2632.237,"body":"I'm glad I brought it up and knew you had"},{"startTime":2628.091,"endTime":2632.237,"body":"such a wonderful explanation of that."},{"startTime":2632.63,"endTime":2633.55,"body":"Cool."},{"startTime":2633.71,"endTime":2634.31,"body":"All right, cool."},{"startTime":2634.31,"endTime":2641.05,"body":"So staying on the theme of density,"},{"startTime":2634.31,"endTime":2641.05,"body":"another test that we did was on the arms."},{"startTime":2641.09,"endTime":2648.27,"body":"And so we had a tricep push down and a"},{"startTime":2641.09,"endTime":2648.27,"body":"standing dumbbell curl."},{"startTime":2648.45,"endTime":2653.95,"body":"And we tested it where we either took, so"},{"startTime":2648.45,"endTime":2653.95,"body":"these movements were alternating."},{"startTime":2653.95,"endTime":2659.54,"body":"So you either took 90 seconds rest between"},{"startTime":2653.95,"endTime":2659.54,"body":"each, which meant that you had three"},{"startTime":2659.54,"endTime":2662.07,"body":"minutes of rest between like movements."},{"startTime":2662.806,"endTime":2666.026,"body":"or you had two minutes of rest between"},{"startTime":2662.806,"endTime":2666.026,"body":"each."},{"startTime":2666.026,"endTime":2668.506,"body":"Well, it wasn't exactly two minutes."},{"startTime":2668.506,"endTime":2671.446,"body":"It was on the three minute or it was on"},{"startTime":2668.506,"endTime":2671.446,"body":"the four minute."},{"startTime":2671.906,"endTime":2675.376,"body":"So the amount of rest between wasn't 90"},{"startTime":2671.906,"endTime":2675.376,"body":"seconds and two minutes, but you would"},{"startTime":2675.376,"endTime":2679.006,"body":"perform the movement every 90 seconds or"},{"startTime":2675.376,"endTime":2679.006,"body":"every two minutes."},{"startTime":2679.006,"endTime":2680.682,"body":"So your rest was."},{"startTime":2682.262,"endTime":2687.682,"body":"probably like two and a quarter on one of"},{"startTime":2682.262,"endTime":2687.682,"body":"them and three minutes on the other."},{"startTime":2687.682,"endTime":2691.942,"body":"So it was comparing like two minutes and"},{"startTime":2687.682,"endTime":2691.942,"body":"15 seconds rest to three minutes rest."},{"startTime":2691.942,"endTime":2699.012,"body":"And which one, you know, would, we did"},{"startTime":2691.942,"endTime":2699.012,"body":"four sets of the one with the longer rest"},{"startTime":2699.012,"endTime":2701.862,"body":"compared to five sets of the one with the"},{"startTime":2699.012,"endTime":2701.862,"body":"shorter rest."},{"startTime":2701.862,"endTime":2705.382,"body":"So the total time domain was exactly the"},{"startTime":2701.862,"endTime":2705.382,"body":"same."},{"startTime":2705.382,"endTime":2711.712,"body":"And the question was, do you, as an N of"},{"startTime":2705.382,"endTime":2711.712,"body":"one of yourself, because people may"},{"startTime":2711.712,"endTime":2712.374,"body":"differ,"},{"startTime":2712.374,"endTime":2720.094,"body":"But do you get more total reps doing one"},{"startTime":2712.374,"endTime":2720.094,"body":"fewer set with longer rest or doing one"},{"startTime":2720.094,"endTime":2722.434,"body":"more set with shorter rest?"},{"startTime":2722.434,"endTime":2729.554,"body":"And I surprised myself because I pretty"},{"startTime":2722.434,"endTime":2729.554,"body":"much across the board got more total reps"},{"startTime":2729.554,"endTime":2733.074,"body":"doing the shorter rest with the one extra"},{"startTime":2729.554,"endTime":2733.074,"body":"set."},{"startTime":2733.294,"endTime":2736.294,"body":"There wasn't the, actually it was, it"},{"startTime":2733.294,"endTime":2736.294,"body":"wasn't completely across the board."},{"startTime":2736.294,"endTime":2741.364,"body":"My shorter rest total reps was higher than"},{"startTime":2736.294,"endTime":2741.364,"body":"my longer rest total reps with one less"},{"startTime":2741.364,"endTime":2742.058,"body":"set."},{"startTime":2742.222,"endTime":2749.112,"body":"And so that surprised me because I've"},{"startTime":2742.222,"endTime":2749.112,"body":"always veered toward the side of longer"},{"startTime":2749.112,"endTime":2750.312,"body":"rest with fewer sets."},{"startTime":2750.312,"endTime":2753.412,"body":"I've always been like, I'm a two set guy"},{"startTime":2750.312,"endTime":2753.412,"body":"and I take four minutes of rest between"},{"startTime":2753.412,"endTime":2754.382,"body":"sets."},{"startTime":2754.782,"endTime":2758.662,"body":"And at least as it applies to arms, I"},{"startTime":2754.782,"endTime":2758.662,"body":"don't know that we could extrapolate this"},{"startTime":2758.662,"endTime":2762.422,"body":"out across legs and back and like these"},{"startTime":2758.662,"endTime":2762.422,"body":"other really big muscle groups."},{"startTime":2762.422,"endTime":2768.382,"body":"But at least as it applies to arms, I am"},{"startTime":2762.422,"endTime":2768.382,"body":"now pretty confident that for myself and"},{"startTime":2768.382,"endTime":2770.934,"body":"the same played out across many of the"},{"startTime":2768.382,"endTime":2770.934,"body":"other people."},{"startTime":2770.934,"endTime":2777.204,"body":"that you get more work density in by"},{"startTime":2770.934,"endTime":2777.204,"body":"training one more set with less rest than"},{"startTime":2777.204,"endTime":2779.964,"body":"you would training one fewer set with more"},{"startTime":2777.204,"endTime":2779.964,"body":"rest."},{"startTime":2781.301,"endTime":2786.541,"body":"And I'm glad you brought up that it"},{"startTime":2781.301,"endTime":2786.541,"body":"happened for other, much more people at"},{"startTime":2786.541,"endTime":2791.471,"body":"hypertrophy camp also found that because I"},{"startTime":2786.541,"endTime":2791.471,"body":"would, I could see a counter argument"},{"startTime":2791.471,"endTime":2795.621,"body":"being made that because you're in such"},{"startTime":2791.471,"endTime":2795.621,"body":"good like cardiovascular shape, that's why"},{"startTime":2795.621,"endTime":2797.321,"body":"you would be able to do that."},{"startTime":2797.321,"endTime":2800.301,"body":"But I'm really glad that you said that,"},{"startTime":2797.321,"endTime":2800.301,"body":"you know, for a lot of other people there"},{"startTime":2800.301,"endTime":2801.069,"body":"as well."},{"startTime":2801.462,"endTime":2806.072,"body":"Yeah, I think the premise of the"},{"startTime":2801.462,"endTime":2806.072,"body":"experiment when it was laid out to us was"},{"startTime":2806.072,"endTime":2809.162,"body":"that you probably will end up getting"},{"startTime":2806.072,"endTime":2809.162,"body":"similar results on both."},{"startTime":2809.162,"endTime":2813.532,"body":"Like that was kind of the expectation that"},{"startTime":2809.162,"endTime":2813.532,"body":"the majority, the average would be that"},{"startTime":2813.532,"endTime":2819.432,"body":"people would get the same training"},{"startTime":2813.532,"endTime":2819.432,"body":"density, the same result total reps"},{"startTime":2819.432,"endTime":2821.462,"body":"achieved across both experiments."},{"startTime":2821.462,"endTime":2823.672,"body":"And for me, I was definitely one way."},{"startTime":2823.672,"endTime":2827.442,"body":"And I think your explanation of me being"},{"startTime":2823.672,"endTime":2827.442,"body":"in good cardiovascular shape was actually"},{"startTime":2827.442,"endTime":2828.662,"body":"my first initial thought too."},{"startTime":2828.662,"endTime":2831.414,"body":"And it's also what Cass and Cody said when"},{"startTime":2828.662,"endTime":2831.414,"body":"we were there."},{"startTime":2831.414,"endTime":2837.214,"body":"Um, but, uh, and, and Adam, Adam was a"},{"startTime":2831.414,"endTime":2837.214,"body":"huge part of that as well."},{"startTime":2837.214,"endTime":2841.664,"body":"But, uh, but yeah, I did see it across"},{"startTime":2837.214,"endTime":2841.664,"body":"other people, not quite as significantly"},{"startTime":2841.664,"endTime":2847.794,"body":"as, as I noted on myself and the other"},{"startTime":2841.664,"endTime":2847.794,"body":"kind of extenuating circumstance or"},{"startTime":2847.794,"endTime":2851.014,"body":"confounding variable was that these were"},{"startTime":2847.794,"endTime":2851.014,"body":"done single arm."},{"startTime":2851.014,"endTime":2855.494,"body":"And so I did have an impact of my right"},{"startTime":2851.014,"endTime":2855.494,"body":"arm being stronger than my left arm."},{"startTime":2855.494,"endTime":2859.892,"body":"And so on the first experiment where we"},{"startTime":2855.494,"endTime":2859.892,"body":"had higher training density,"},{"startTime":2859.926,"endTime":2864.146,"body":"my right arm was curling and my left arm"},{"startTime":2859.926,"endTime":2864.146,"body":"was tricep extending."},{"startTime":2864.146,"endTime":2868.166,"body":"And then we reversed it with the other"},{"startTime":2864.146,"endTime":2868.166,"body":"rest period so that my left arm was"},{"startTime":2868.166,"endTime":2870.366,"body":"curling and my right arm was tricep"},{"startTime":2868.166,"endTime":2870.366,"body":"extending."},{"startTime":2870.366,"endTime":2876.706,"body":"And I did see more of a change based on my"},{"startTime":2870.366,"endTime":2876.706,"body":"right arm being the arm performing the"},{"startTime":2876.706,"endTime":2876.986,"body":"movement."},{"startTime":2876.986,"endTime":2885.246,"body":"Like I saw a rep increase based on that,"},{"startTime":2876.986,"endTime":2885.246,"body":"that I think almost outperformed the fact"},{"startTime":2885.246,"endTime":2886.416,"body":"that I was doing an extra set."},{"startTime":2886.416,"endTime":2887.798,"body":"So it was close."},{"startTime":2887.798,"endTime":2893.628,"body":"But when I looked at the data overall,"},{"startTime":2887.798,"endTime":2893.628,"body":"it's still veered to the side of the"},{"startTime":2893.628,"endTime":2897.164,"body":"training density approach with more sets"},{"startTime":2893.628,"endTime":2897.164,"body":"being more productive."},{"startTime":2900.278,"endTime":2902.998,"body":"So I think this experiment would have been"},{"startTime":2900.278,"endTime":2902.998,"body":"interesting if it was done bilateral"},{"startTime":2902.998,"endTime":2904.91,"body":"instead of doing it unilaterally."},{"startTime":2905.289,"endTime":2906.157,"body":"Mm -hmm."},{"startTime":2907.51,"endTime":2915.87,"body":"Okay, and then my last example before we"},{"startTime":2907.51,"endTime":2915.87,"body":"get to takeaways and stuff is just the"},{"startTime":2915.87,"endTime":2921.89,"body":"general construction of training in a"},{"startTime":2915.87,"endTime":2921.89,"body":"manner that has either antagonistic or non"},{"startTime":2921.89,"endTime":2926.59,"body":"-competing protocols to the program"},{"startTime":2921.89,"endTime":2926.59,"body":"design."},{"startTime":2926.87,"endTime":2934.29,"body":"And I struggle with how applicable this is"},{"startTime":2926.87,"endTime":2934.29,"body":"to the masses when I'm writing a group"},{"startTime":2934.29,"endTime":2936.814,"body":"program because..."},{"startTime":2937.142,"endTime":2942.522,"body":"of equipment in a commercial gym and being"},{"startTime":2937.142,"endTime":2942.522,"body":"able to hold that down for X amount of"},{"startTime":2942.522,"endTime":2943.242,"body":"time."},{"startTime":2943.242,"endTime":2946.942,"body":"But I still think that it's kind of a cool"},{"startTime":2943.242,"endTime":2946.942,"body":"idea to discuss."},{"startTime":2947.262,"endTime":2954.682,"body":"So at the end of the camp, the final day,"},{"startTime":2947.262,"endTime":2954.682,"body":"we continued on this notion of training"},{"startTime":2954.682,"endTime":2960.762,"body":"density and Cass has come up with, he"},{"startTime":2954.682,"endTime":2960.762,"body":"calls it supersets of supersets."},{"startTime":2960.762,"endTime":2964.822,"body":"And then we just kind of shortened that to"},{"startTime":2960.762,"endTime":2964.822,"body":"super duper sets, which."},{"startTime":2964.822,"endTime":2966.312,"body":"We all got a laugh out of it."},{"startTime":2966.312,"endTime":2970.262,"body":"We think that that's a way better name"},{"startTime":2966.312,"endTime":2970.262,"body":"than supersets of supersets."},{"startTime":2970.262,"endTime":2972.722,"body":"So we're just going to call them super"},{"startTime":2970.262,"endTime":2972.722,"body":"duper sets."},{"startTime":2973.202,"endTime":2979.932,"body":"And what CAS did was construct a delta"},{"startTime":2973.202,"endTime":2979.932,"body":"sequence that had four different delta"},{"startTime":2979.932,"endTime":2984.022,"body":"movements in it, where you basically"},{"startTime":2979.932,"endTime":2984.022,"body":"alternate movement to movement to"},{"startTime":2984.022,"endTime":2988.722,"body":"movement, where because the delta has"},{"startTime":2984.022,"endTime":2988.722,"body":"these three regions of front delta, side"},{"startTime":2988.722,"endTime":2992.982,"body":"delta, and posterior delta, that you're"},{"startTime":2988.722,"endTime":2992.982,"body":"able to train."},{"startTime":2992.982,"endTime":2998.332,"body":"these movements pretty much back to back"},{"startTime":2992.982,"endTime":2998.332,"body":"with call it 60 seconds of rest between in"},{"startTime":2998.332,"endTime":3004.152,"body":"a circuit fashion and really be able to"},{"startTime":2998.332,"endTime":3004.152,"body":"put maximum output into each with very"},{"startTime":3004.152,"endTime":3007.742,"body":"little ramification from the prior delt"},{"startTime":3004.152,"endTime":3007.742,"body":"movement that you did."},{"startTime":3007.742,"endTime":3012.082,"body":"And this has like a huge impact on being"},{"startTime":3007.742,"endTime":3012.082,"body":"able to increase training density."},{"startTime":3012.082,"endTime":3020.202,"body":"And so the example we did was we had a"},{"startTime":3012.082,"endTime":3020.202,"body":"middle delt behind the back lateral raise."},{"startTime":3020.202,"endTime":3022.326,"body":"And because it's behind the back, it,"},{"startTime":3022.326,"endTime":3024.986,"body":"is middle, slight posterior."},{"startTime":3025.506,"endTime":3028.266,"body":"And then we had an anterior delt raise."},{"startTime":3028.266,"endTime":3033.166,"body":"So now we're basically doing fully"},{"startTime":3028.266,"endTime":3033.166,"body":"anterior delt where there's basically no"},{"startTime":3033.166,"endTime":3038.366,"body":"very small middle delt or lateral delt and"},{"startTime":3033.166,"endTime":3038.366,"body":"no posterior delt."},{"startTime":3038.366,"endTime":3039.746,"body":"So we would go to that movement."},{"startTime":3039.746,"endTime":3046.676,"body":"And then the next one, we would go to"},{"startTime":3039.746,"endTime":3046.676,"body":"posterior delt or rather to Y -rays and Y"},{"startTime":3046.676,"endTime":3049.912,"body":"-rays is middle, slight posterior."},{"startTime":3050.102,"endTime":3053.722,"body":"And then from there we would go to"},{"startTime":3050.102,"endTime":3053.722,"body":"posterior delt raise."},{"startTime":3053.722,"endTime":3058.822,"body":"And so there was maybe slight crossover"},{"startTime":3053.722,"endTime":3058.822,"body":"going from the Y raise to the posterior"},{"startTime":3058.822,"endTime":3059.822,"body":"delt raise."},{"startTime":3059.822,"endTime":3064.642,"body":"I would say that was the one that had even"},{"startTime":3059.822,"endTime":3064.642,"body":"a slight level of confliction to it."},{"startTime":3064.642,"endTime":3069.462,"body":"But overall that sequence was able to roll"},{"startTime":3064.642,"endTime":3069.462,"body":"through super easy and you're able to get"},{"startTime":3069.462,"endTime":3074.502,"body":"three, four rounds of that sequence in"},{"startTime":3069.462,"endTime":3074.502,"body":"significantly less time than it would be"},{"startTime":3074.502,"endTime":3079.392,"body":"if you were trying to fit four delt"},{"startTime":3074.502,"endTime":3079.392,"body":"movements in doing straight sets and very"},{"startTime":3079.392,"endTime":3079.958,"body":"little."},{"startTime":3079.958,"endTime":3083.258,"body":"conflicting crossover effect."},{"startTime":3083.758,"endTime":3088.068,"body":"I mean, some for sure, but for the amount"},{"startTime":3083.758,"endTime":3088.068,"body":"of training density and volume that you"},{"startTime":3088.068,"endTime":3092.718,"body":"can get, it was significantly less"},{"startTime":3088.068,"endTime":3092.718,"body":"crossover impact or competing impact than"},{"startTime":3092.718,"endTime":3093.948,"body":"I would have expected."},{"startTime":3096.662,"endTime":3100.238,"body":"And you say something real quick and then"},{"startTime":3096.662,"endTime":3100.238,"body":"I have one more thing to add."},{"startTime":3100.957,"endTime":3102.006,"body":"No, go ahead."},{"startTime":3102.006,"endTime":3108.376,"body":"Okay, so the other thing, the example that"},{"startTime":3102.006,"endTime":3108.376,"body":"was used in this situation, and we also"},{"startTime":3108.376,"endTime":3112.146,"body":"created another sequence just like this"},{"startTime":3108.376,"endTime":3112.146,"body":"was for the back or the lats and the"},{"startTime":3112.146,"endTime":3113.026,"body":"chest."},{"startTime":3113.026,"endTime":3118.426,"body":"And so we were able to go clavicular pack"},{"startTime":3113.026,"endTime":3118.426,"body":"press around."},{"startTime":3118.426,"endTime":3121.686,"body":"So it was a pretty isolated clavicular"},{"startTime":3118.426,"endTime":3121.686,"body":"pack motion."},{"startTime":3121.866,"endTime":3130.998,"body":"And then go to iliac lat pull down and"},{"startTime":3121.866,"endTime":3130.998,"body":"then go to costal cable press."},{"startTime":3130.998,"endTime":3133.518,"body":"So that would be lower chest cable press."},{"startTime":3133.518,"endTime":3134.638,"body":"So it's the different region."},{"startTime":3134.638,"endTime":3139.308,"body":"You have clavicular cable, which is upper"},{"startTime":3134.638,"endTime":3139.308,"body":"chest, and then you had lower chest, and"},{"startTime":3139.308,"endTime":3140.658,"body":"then you went to thoracic lat."},{"startTime":3140.658,"endTime":3142.078,"body":"So that would be upper lat."},{"startTime":3142.078,"endTime":3147.898,"body":"So we went upper chest, lower lat, lower"},{"startTime":3142.078,"endTime":3147.898,"body":"chest, upper lat."},{"startTime":3147.918,"endTime":3151.538,"body":"And so we were able to work through this"},{"startTime":3147.918,"endTime":3151.538,"body":"sequence of four movements similarly to"},{"startTime":3151.538,"endTime":3154.908,"body":"what we did in the delt sequence, where"},{"startTime":3151.538,"endTime":3154.908,"body":"we're moving across these different"},{"startTime":3154.908,"endTime":3156.31,"body":"movements where..."},{"startTime":3156.31,"endTime":3160.68,"body":"By the time you get back to clavicular"},{"startTime":3156.31,"endTime":3160.68,"body":"pack or the time you get back to iliac lat"},{"startTime":3160.68,"endTime":3165.61,"body":"or whatever, you've had three movements of"},{"startTime":3160.68,"endTime":3165.61,"body":"rest that don't target that specific"},{"startTime":3165.61,"endTime":3166.83,"body":"region of the lat."},{"startTime":3166.83,"endTime":3170.2,"body":"So we weren't seeing performance decrement"},{"startTime":3166.83,"endTime":3170.2,"body":"cycle to cycle."},{"startTime":3170.2,"endTime":3172.92,"body":"Like you're literally getting, you know,"},{"startTime":3170.2,"endTime":3172.92,"body":"six to eight minutes of rest before you"},{"startTime":3172.92,"endTime":3176.33,"body":"get back to the same muscle group area"},{"startTime":3172.92,"endTime":3176.33,"body":"again."},{"startTime":3176.33,"endTime":3180.22,"body":"So that's just another example of kind of"},{"startTime":3176.33,"endTime":3180.22,"body":"increasing training density."},{"startTime":3185.237,"endTime":3187.037,"body":"I was gonna say, I should've went first."},{"startTime":3187.037,"endTime":3188.173,"body":"I'm sorry."},{"startTime":3188.442,"endTime":3189.462,"body":"No, you're cool."},{"startTime":3189.462,"endTime":3193.322,"body":"So anyway, that's the final kind of"},{"startTime":3189.462,"endTime":3193.322,"body":"experiment that we did there."},{"startTime":3193.542,"endTime":3198.812,"body":"And that just leads me into my big"},{"startTime":3193.542,"endTime":3198.812,"body":"takeaway from all these tests, which is"},{"startTime":3198.812,"endTime":3202.622,"body":"that increasing workout density is likely"},{"startTime":3198.812,"endTime":3202.622,"body":"a positive."},{"startTime":3202.722,"endTime":3207.322,"body":"This includes alternating movements,"},{"startTime":3202.722,"endTime":3207.322,"body":"taking slightly shorter rests."},{"startTime":3207.802,"endTime":3214.838,"body":"It seems that the loss in performance is"},{"startTime":3207.802,"endTime":3214.838,"body":"made up for plus some by the saved time."},{"startTime":3214.838,"endTime":3219.738,"body":"which is essentially the ability to do"},{"startTime":3214.838,"endTime":3219.738,"body":"more work in the same amount of time."},{"startTime":3219.738,"endTime":3224.078,"body":"So, or the same work in less time,"},{"startTime":3219.738,"endTime":3224.078,"body":"depending on how efficient you wanna be"},{"startTime":3224.078,"endTime":3225.21,"body":"with your training."},{"startTime":3227.797,"endTime":3232.197,"body":"Yeah, when I came through and read the"},{"startTime":3227.797,"endTime":3232.197,"body":"outline before we did the episode, I was"},{"startTime":3232.197,"endTime":3236.887,"body":"really kind of, I wouldn't say hung up in"},{"startTime":3232.197,"endTime":3236.887,"body":"a negative way, but I was really curious"},{"startTime":3236.887,"endTime":3238.727,"body":"about that part G that you just read."},{"startTime":3238.727,"endTime":3241.997,"body":"And I'm like, ah, how does that make"},{"startTime":3238.727,"endTime":3241.997,"body":"sense?"},{"startTime":3241.997,"endTime":3246.577,"body":"But I mean, you have a lot of the"},{"startTime":3241.997,"endTime":3246.577,"body":"experiments that with less time, like your"},{"startTime":3246.577,"endTime":3252.397,"body":"performance was equal or best or better,"},{"startTime":3246.577,"endTime":3252.397,"body":"which is really, really interesting."},{"startTime":3252.757,"endTime":3253.497,"body":"So."},{"startTime":3253.589,"endTime":3256.599,"body":"Now to do one of my favorite things and"},{"startTime":3253.589,"endTime":3256.599,"body":"play devil's advocate."},{"startTime":3256.599,"endTime":3263.449,"body":"I have a circle back question going up to"},{"startTime":3256.599,"endTime":3263.449,"body":"the chest exercise where you did the"},{"startTime":3263.449,"endTime":3268.789,"body":"straight sets, the one and one quarter"},{"startTime":3263.449,"endTime":3268.789,"body":"sets, and then the length and partials."},{"startTime":3268.849,"endTime":3274.159,"body":"So because if I remember correctly, the"},{"startTime":3268.849,"endTime":3274.159,"body":"straight sets, you got eight reps on the"},{"startTime":3274.159,"endTime":3275.089,"body":"length and partials."},{"startTime":3275.089,"endTime":3277.169,"body":"You also got eight reps."},{"startTime":3277.829,"endTime":3282.659,"body":"Could there be an argument made that the"},{"startTime":3277.829,"endTime":3282.659,"body":"length and partials, since we're still"},{"startTime":3282.659,"endTime":3283.285,"body":"getting"},{"startTime":3283.285,"endTime":3291.021,"body":"the eight reps could have a density"},{"startTime":3283.285,"endTime":3291.021,"body":"benefit of some sort."},{"startTime":3291.478,"endTime":3295.928,"body":"Well, I'm not sure if that is density"},{"startTime":3291.478,"endTime":3295.928,"body":"increasing because the total time under"},{"startTime":3295.928,"endTime":3297.178,"body":"tension was less."},{"startTime":3297.178,"endTime":3301.108,"body":"Like if you look at the total time that I"},{"startTime":3297.178,"endTime":3301.108,"body":"spent doing eight length and partials, I"},{"startTime":3301.108,"endTime":3306.518,"body":"think my set was 17 seconds long because"},{"startTime":3301.108,"endTime":3306.518,"body":"you're only like coming up halfway and"},{"startTime":3306.518,"endTime":3307.918,"body":"back down and halfway and back down."},{"startTime":3307.918,"endTime":3310.758,"body":"There's no other portion of the movement."},{"startTime":3310.758,"endTime":3315.578,"body":"But when you looked at my eight full ROM"},{"startTime":3310.758,"endTime":3315.578,"body":"reps, it was like 38 seconds."},{"startTime":3315.578,"endTime":3317.878,"body":"So I think that it was more than double."},{"startTime":3317.878,"endTime":3319.358,"body":"the amount of time that I spent."},{"startTime":3319.358,"endTime":3323.038,"body":"And I also had to obviously fight through"},{"startTime":3319.358,"endTime":3323.038,"body":"the portion of the rep that was above"},{"startTime":3323.038,"endTime":3324.098,"body":"halfway."},{"startTime":3324.418,"endTime":3333.258,"body":"And so, yeah, I kinda understand what"},{"startTime":3324.418,"endTime":3333.258,"body":"you're saying, but I think at the end of"},{"startTime":3333.258,"endTime":3339.108,"body":"the day, you're getting significantly less"},{"startTime":3333.258,"endTime":3339.108,"body":"time under tension, which I guess, yeah,"},{"startTime":3339.108,"endTime":3343.048,"body":"like the point of training density isn't"},{"startTime":3339.108,"endTime":3343.048,"body":"to have less time under tension, it's to"},{"startTime":3343.048,"endTime":3346.06,"body":"have the same time under tension in less"},{"startTime":3343.048,"endTime":3346.06,"body":"total time."},{"startTime":3346.229,"endTime":3350.469,"body":"Yeah, no, again, it's I don't have any"},{"startTime":3346.229,"endTime":3350.469,"body":"real angle from it."},{"startTime":3350.469,"endTime":3352.709,"body":"It's just me playing playing devil's"},{"startTime":3350.469,"endTime":3352.709,"body":"advocate."},{"startTime":3352.709,"endTime":3358.069,"body":"But I agree, like so much of those with"},{"startTime":3352.709,"endTime":3358.069,"body":"the length and partials, you're not really"},{"startTime":3358.069,"endTime":3363.559,"body":"you hit you hit the point of the rep where"},{"startTime":3358.069,"endTime":3363.559,"body":"it would get sticky and then you like back"},{"startTime":3363.559,"endTime":3369.979,"body":"off, you know, where that sticking point,"},{"startTime":3363.559,"endTime":3369.979,"body":"like especially like two are one are"},{"startTime":3369.979,"endTime":3372.269,"body":"especially like a chest pressing movement."},{"startTime":3372.269,"endTime":3375.109,"body":"You're in that for seconds."},{"startTime":3375.316,"endTime":3375.837,"body":"Mm -hmm."},{"startTime":3375.837,"endTime":3380.657,"body":"I mean, fighting through those positions,"},{"startTime":3375.837,"endTime":3380.657,"body":"like those reps slow down, and that is,"},{"startTime":3380.657,"endTime":3385.967,"body":"that's about as good of tension as you"},{"startTime":3380.657,"endTime":3385.967,"body":"get, you know what I mean, in those there."},{"startTime":3385.967,"endTime":3389.387,"body":"So I agree, again, it was like I said,"},{"startTime":3385.967,"endTime":3389.387,"body":"just playing devil's advocate, because I"},{"startTime":3389.387,"endTime":3396.95,"body":"know, that's where I anticipated a"},{"startTime":3389.387,"endTime":3396.95,"body":"competing theory would come from."},{"startTime":3396.95,"endTime":3398.55,"body":"Yeah, no, I appreciate that."},{"startTime":3398.55,"endTime":3399.82,"body":"I love the devil's advocate approach."},{"startTime":3399.82,"endTime":3403.07,"body":"I tried to play that with Cass a bit"},{"startTime":3399.82,"endTime":3403.07,"body":"throughout the weekend as well."},{"startTime":3404.75,"endTime":3407.61,"body":"Yeah, I usually got put in my place."},{"startTime":3409.93,"endTime":3413.45,"body":"So yeah, that's really all I have on"},{"startTime":3409.93,"endTime":3413.45,"body":"hypertrophy camp."},{"startTime":3413.45,"endTime":3415.45,"body":"That took a little longer than I"},{"startTime":3413.45,"endTime":3415.45,"body":"anticipated."},{"startTime":3415.45,"endTime":3420.05,"body":"So I'll be quick here going through kind"},{"startTime":3415.45,"endTime":3420.05,"body":"of my spring training program."},{"startTime":3420.05,"endTime":3423.35,"body":"And I've just had a few people reach out"},{"startTime":3420.05,"endTime":3423.35,"body":"to me and say that they would like me to"},{"startTime":3423.35,"endTime":3425.25,"body":"kind of expand on this a little bit."},{"startTime":3425.25,"endTime":3425.87,"body":"So."},{"startTime":3426.27,"endTime":3431.25,"body":"Starting in April, when I get back from"},{"startTime":3426.27,"endTime":3431.25,"body":"Costa Rica, I get back on April 1st."},{"startTime":3431.43,"endTime":3437.15,"body":"And actually just as a teaser, we have,"},{"startTime":3431.43,"endTime":3437.15,"body":"hopefully, he's confirmed, we're supposed"},{"startTime":3437.15,"endTime":3443.17,"body":"to have Lyle McDonald come on our podcast"},{"startTime":3437.15,"endTime":3443.17,"body":"when I get back from Costa Rica."},{"startTime":3443.17,"endTime":3446.19,"body":"But he did say in his email that he's"},{"startTime":3443.17,"endTime":3446.19,"body":"probably going to forget and we're going"},{"startTime":3446.19,"endTime":3447.75,"body":"to have to remind him."},{"startTime":3447.75,"endTime":3450.77,"body":"So typical Cromudgy Lyle McDonald."},{"startTime":3450.77,"endTime":3454.94,"body":"I was telling Jordan when we were out that"},{"startTime":3450.77,"endTime":3454.94,"body":"we were getting Lyle McDonald on our"},{"startTime":3454.94,"endTime":3455.83,"body":"podcast."},{"startTime":3455.83,"endTime":3461.4,"body":"And his email that, so I wrote him two"},{"startTime":3455.83,"endTime":3461.4,"body":"years ago and I was like, hey dude, like"},{"startTime":3461.4,"endTime":3463.25,"body":"really looking forward to getting you on"},{"startTime":3461.4,"endTime":3463.25,"body":"our podcast."},{"startTime":3463.25,"endTime":3464.61,"body":"Like I hope you can make it."},{"startTime":3464.61,"endTime":3465.75,"body":"You know, we'd love to have you."},{"startTime":3465.75,"endTime":3466.93,"body":"He never responded."},{"startTime":3466.93,"endTime":3472.36,"body":"And then two years later he writes back"},{"startTime":3466.93,"endTime":3472.36,"body":"and his only response really is, I guess I"},{"startTime":3472.36,"endTime":3473.87,"body":"need to get back out there."},{"startTime":3473.87,"endTime":3475.49,"body":"When can I come on your podcast?"},{"startTime":3475.49,"endTime":3479.76,"body":"And I was like, oh, out of the blue two"},{"startTime":3475.49,"endTime":3479.76,"body":"years later, like this dude is just like,"},{"startTime":3479.76,"endTime":3481.91,"body":"I guess I should get back out there again."},{"startTime":3481.91,"endTime":3482.966,"body":"And it was just."},{"startTime":3482.966,"endTime":3487.536,"body":"It was so typical Lyle MacDonald that"},{"startTime":3482.966,"endTime":3487.536,"body":"Jordan and I are just like cracking up"},{"startTime":3487.536,"endTime":3488.866,"body":"about it, you know?"},{"startTime":3490.166,"endTime":3490.846,"body":"Okay."},{"startTime":3490.846,"endTime":3494.826,"body":"So we have Lyle MacDonald coming on"},{"startTime":3490.846,"endTime":3494.826,"body":"hopefully when I get back from Costa Rica,"},{"startTime":3494.826,"endTime":3496.486,"body":"as long as he remembers."},{"startTime":3497.406,"endTime":3501.066,"body":"But I don't know why I got sidetracked"},{"startTime":3497.406,"endTime":3501.066,"body":"there."},{"startTime":3501.066,"endTime":3505.806,"body":"My spring training program basically is a"},{"startTime":3501.066,"endTime":3505.806,"body":"focus on cardio."},{"startTime":3505.806,"endTime":3512.222,"body":"And my intention is to cardio five,"},{"startTime":3505.806,"endTime":3512.222,"body":"probably six times a week."},{"startTime":3512.278,"endTime":3517.638,"body":"And the way that the cardio is going to be"},{"startTime":3512.278,"endTime":3517.638,"body":"organized is that there is going to be two"},{"startTime":3517.638,"endTime":3519.878,"body":"higher intensity sessions."},{"startTime":3519.898,"endTime":3523.898,"body":"One will be VO2 max style intervals."},{"startTime":3523.898,"endTime":3528.278,"body":"So something between three and eight"},{"startTime":3523.898,"endTime":3528.278,"body":"minutes for repeated bouts."},{"startTime":3528.278,"endTime":3531.598,"body":"You know, if I'm doing a three minute"},{"startTime":3528.278,"endTime":3531.598,"body":"interval, it's probably going to have"},{"startTime":3531.598,"endTime":3533.718,"body":"eight or 10 intervals in there."},{"startTime":3533.718,"endTime":3538.008,"body":"And if I'm doing an eight minute interval,"},{"startTime":3533.718,"endTime":3538.008,"body":"it probably has four intervals in there."},{"startTime":3538.008,"endTime":3540.61,"body":"So my goal is going to be to achieve"},{"startTime":3538.008,"endTime":3540.61,"body":"about."},{"startTime":3540.694,"endTime":3547.704,"body":"25 to 35 minutes of time in zone so to"},{"startTime":3540.694,"endTime":3547.704,"body":"speak in whichever vo2 max protocol I"},{"startTime":3547.704,"endTime":3549.994,"body":"choose Another day."},{"startTime":3549.994,"endTime":3555.294,"body":"I'm gonna do a more steady state higher"},{"startTime":3549.994,"endTime":3555.294,"body":"intensity effort So I'm gonna pick a hill"},{"startTime":3555.294,"endTime":3559.244,"body":"like a mountain and I'm gonna bike to the"},{"startTime":3555.294,"endTime":3559.244,"body":"mountain as my warm -up and I'm just gonna"},{"startTime":3559.244,"endTime":3566.424,"body":"go and I'm probably gonna climb for 60 to"},{"startTime":3559.244,"endTime":3566.424,"body":"90 minutes of just Climbing hills and so"},{"startTime":3566.424,"endTime":3568.004,"body":"it's not gonna be interval so much."},{"startTime":3568.004,"endTime":3569.43,"body":"There's not gonna be a lot of like"},{"startTime":3569.43,"endTime":3570.83,"body":"down and up and down."},{"startTime":3570.83,"endTime":3574.65,"body":"It's literally going to be like, yo, put"},{"startTime":3570.83,"endTime":3574.65,"body":"your head down and just go."},{"startTime":3574.65,"endTime":3577.19,"body":"When I say 60 to 90 minutes, that might"},{"startTime":3574.65,"endTime":3577.19,"body":"actually be too long."},{"startTime":3577.19,"endTime":3578.95,"body":"I don't think I'm actually going to climb"},{"startTime":3577.19,"endTime":3578.95,"body":"a hill for that long."},{"startTime":3578.95,"endTime":3582.71,"body":"It's probably more like 45 minutes, but"},{"startTime":3578.95,"endTime":3582.71,"body":"the total workout will end up being 90"},{"startTime":3582.71,"endTime":3585.42,"body":"minutes because I have to like bike to"},{"startTime":3582.71,"endTime":3585.42,"body":"there and then I have to do the hill and"},{"startTime":3585.42,"endTime":3586.95,"body":"then I have to bike home."},{"startTime":3587.33,"endTime":3590.45,"body":"So those are my two kind of higher"},{"startTime":3587.33,"endTime":3590.45,"body":"intensity days."},{"startTime":3590.45,"endTime":3594.54,"body":"And then I'm going to have three to four"},{"startTime":3590.45,"endTime":3594.54,"body":"lower intensity days."},{"startTime":3594.54,"endTime":3597.122,"body":"And so the plan is to have"},{"startTime":3597.75,"endTime":3604.59,"body":"two to three zone two sessions that are"},{"startTime":3597.75,"endTime":3604.59,"body":"between 50 and 90 minutes."},{"startTime":3604.59,"endTime":3608.1,"body":"And this is gonna be like proper zone two,"},{"startTime":3604.59,"endTime":3608.1,"body":"like kind of right in the middle of zone"},{"startTime":3608.1,"endTime":3612.89,"body":"two, heart rate around 135, 140, something"},{"startTime":3608.1,"endTime":3612.89,"body":"like that."},{"startTime":3612.89,"endTime":3616.91,"body":"And just try to hold that for quite a"},{"startTime":3612.89,"endTime":3616.91,"body":"while."},{"startTime":3616.91,"endTime":3622.06,"body":"And then I wanna have one day that's on"},{"startTime":3616.91,"endTime":3622.06,"body":"the lower end of zone two or maybe even"},{"startTime":3622.06,"endTime":3623.45,"body":"high zone one."},{"startTime":3623.45,"endTime":3626.01,"body":"And I try to do that for two plus hours."},{"startTime":3626.01,"endTime":3627.158,"body":"And so this,"},{"startTime":3627.158,"endTime":3631.478,"body":"that I think is going to really help some"},{"startTime":3627.158,"endTime":3631.478,"body":"some of these aerobic adaptations even"},{"startTime":3631.478,"endTime":3636.248,"body":"more than the zone two stuff is just being"},{"startTime":3631.478,"endTime":3636.248,"body":"there and having to pedal consistently for"},{"startTime":3636.248,"endTime":3637.658,"body":"that long."},{"startTime":3638.138,"endTime":3639.678,"body":"The effort needs to be lower."},{"startTime":3639.678,"endTime":3643.178,"body":"So instead of sitting at a heart rate of"},{"startTime":3639.678,"endTime":3643.178,"body":"135 to 140, it's probably going to be more"},{"startTime":3643.178,"endTime":3644.938,"body":"like 120 to 130."},{"startTime":3644.938,"endTime":3650.298,"body":"And I'm just going to sit in there and go"},{"startTime":3644.938,"endTime":3650.298,"body":"for two plus hours."},{"startTime":3650.298,"endTime":3654.038,"body":"And that is, you know, five or six days of"},{"startTime":3650.298,"endTime":3654.038,"body":"cardio."},{"startTime":3654.038,"endTime":3659.258,"body":"And because the cardio output is going to"},{"startTime":3654.038,"endTime":3659.258,"body":"be so high as far as frequency and volume,"},{"startTime":3659.258,"endTime":3663.508,"body":"which I think the cardio ends up being"},{"startTime":3659.258,"endTime":3663.508,"body":"eight to 10 hours a week, which is kind of"},{"startTime":3663.508,"endTime":3666.518,"body":"what I was doing last year that was really"},{"startTime":3663.508,"endTime":3666.518,"body":"effective for me."},{"startTime":3666.538,"endTime":3669.298,"body":"The training, the weightlifting can only"},{"startTime":3666.538,"endTime":3669.298,"body":"be two days a week."},{"startTime":3669.298,"endTime":3677.118,"body":"And this was the biggest issue I had last"},{"startTime":3669.298,"endTime":3677.118,"body":"year in my training was that I tried to"},{"startTime":3677.118,"endTime":3682.678,"body":"lift four to five days a week and do"},{"startTime":3677.118,"endTime":3682.678,"body":"cardio five to six days a week for way too"},{"startTime":3682.678,"endTime":3683.434,"body":"long."},{"startTime":3683.574,"endTime":3690.184,"body":"I did this, I started training again, I"},{"startTime":3683.574,"endTime":3690.184,"body":"think last year around March or April, and"},{"startTime":3690.184,"endTime":3694.404,"body":"it wasn't until August that I finally"},{"startTime":3690.184,"endTime":3694.404,"body":"succumbed to the fact that I couldn't"},{"startTime":3694.404,"endTime":3697.374,"body":"continue doing this type of volume on both"},{"startTime":3694.404,"endTime":3697.374,"body":"ends."},{"startTime":3697.934,"endTime":3702.684,"body":"And this year I'm gonna make this decision"},{"startTime":3697.934,"endTime":3702.684,"body":"immediately, like literally starting in"},{"startTime":3702.684,"endTime":3706.214,"body":"April, I am cutting the weightlifting to"},{"startTime":3702.684,"endTime":3706.214,"body":"two times a week."},{"startTime":3706.354,"endTime":3710.144,"body":"And initially I discussed how the"},{"startTime":3706.354,"endTime":3710.144,"body":"weightlifting was gonna be based around"},{"startTime":3710.144,"endTime":3712.878,"body":"our 10 exercises for life program."},{"startTime":3713.174,"endTime":3719.464,"body":"It still is in the global perspective of"},{"startTime":3713.174,"endTime":3719.464,"body":"the program, but I did change a few things"},{"startTime":3719.464,"endTime":3726.334,"body":"out because one of the things about the 10"},{"startTime":3719.464,"endTime":3726.334,"body":"exercises for life episode is that we were"},{"startTime":3726.334,"endTime":3729.674,"body":"choosing exercises that were the best"},{"startTime":3726.334,"endTime":3729.674,"body":"exercise."},{"startTime":3729.674,"endTime":3735.174,"body":"And in many cases that meant choosing a"},{"startTime":3729.674,"endTime":3735.174,"body":"very fatiguing compound movement because"},{"startTime":3735.174,"endTime":3736.654,"body":"it's the best."},{"startTime":3736.934,"endTime":3739.726,"body":"When I went through and actually reflected"},{"startTime":3736.934,"endTime":3739.726,"body":"on..."},{"startTime":3740.374,"endTime":3744.994,"body":"do I see myself actually getting excited"},{"startTime":3740.374,"endTime":3744.994,"body":"to go into the gym and do five hard"},{"startTime":3744.994,"endTime":3747.574,"body":"compound movements on each of my training"},{"startTime":3744.994,"endTime":3747.574,"body":"days?"},{"startTime":3747.574,"endTime":3751.774,"body":"I had to be honest with myself and be"},{"startTime":3747.574,"endTime":3751.774,"body":"like, no, I don't think with all the"},{"startTime":3751.774,"endTime":3755.194,"body":"biking that I'm doing that I want to go in"},{"startTime":3751.774,"endTime":3755.194,"body":"there and just destroy myself with all"},{"startTime":3755.194,"endTime":3758.234,"body":"these multi -joint movements each time"},{"startTime":3755.194,"endTime":3758.234,"body":"that I go into the gym."},{"startTime":3758.234,"endTime":3762.624,"body":"And so I rewrote a little bit of this"},{"startTime":3758.234,"endTime":3762.624,"body":"program, still kept a lot of the core"},{"startTime":3762.624,"endTime":3766.884,"body":"basics, but added in a few more isolation"},{"startTime":3762.624,"endTime":3766.884,"body":"movements and stuff like that that I think"},{"startTime":3766.884,"endTime":3769.854,"body":"are going to help me get stimulus."},{"startTime":3770.262,"endTime":3772.522,"body":"but also keep fatigue at bay."},{"startTime":3773.102,"endTime":3778.992,"body":"And so the way that it's organized now is"},{"startTime":3773.102,"endTime":3778.992,"body":"that I have six movements on one day and"},{"startTime":3778.992,"endTime":3780.882,"body":"six movements on the other day."},{"startTime":3780.882,"endTime":3783.782,"body":"I'll just quickly walk through these for"},{"startTime":3780.882,"endTime":3783.782,"body":"you guys."},{"startTime":3783.902,"endTime":3789.332,"body":"So the first day has an, they're all"},{"startTime":3783.902,"endTime":3789.332,"body":"alternating, I don't wanna call them"},{"startTime":3789.332,"endTime":3793.742,"body":"antagonistic pairings, I would call them"},{"startTime":3789.332,"endTime":3793.742,"body":"non -competing pairings."},{"startTime":3793.742,"endTime":3797.222,"body":"So the first day is a hang snatch high"},{"startTime":3793.742,"endTime":3797.222,"body":"pull."},{"startTime":3797.566,"endTime":3800.756,"body":"Alternated with a dumbbell fly press or a"},{"startTime":3797.566,"endTime":3800.756,"body":"dumbbell press."},{"startTime":3800.756,"endTime":3807.326,"body":"I haven't decided whether I want that to"},{"startTime":3800.756,"endTime":3807.326,"body":"be a fly press or a press yet and the hang"},{"startTime":3807.326,"endTime":3812.346,"body":"snatch high pull is going to act as both a"},{"startTime":3807.326,"endTime":3812.346,"body":"cool explosive movement to include which I"},{"startTime":3812.346,"endTime":3817.436,"body":"have been trying to do more of in my"},{"startTime":3812.346,"endTime":3817.436,"body":"training but also to warm up the hips for"},{"startTime":3817.436,"endTime":3822.816,"body":"part B which is going to alternate between"},{"startTime":3817.436,"endTime":3822.816,"body":"a deadlift and a cross cable tricep"},{"startTime":3822.816,"endTime":3825.078,"body":"pushdown and"},{"startTime":3825.078,"endTime":3830.498,"body":"After much rumination, I did decide to put"},{"startTime":3825.078,"endTime":3830.498,"body":"a conventional deadlift into my program."},{"startTime":3830.498,"endTime":3833.998,"body":"So this replaces where I would have had an"},{"startTime":3830.498,"endTime":3833.998,"body":"RDL."},{"startTime":3834.278,"endTime":3836.708,"body":"And I'm gonna have the conventional"},{"startTime":3834.278,"endTime":3836.708,"body":"deadlift."},{"startTime":3836.708,"endTime":3840.658,"body":"And the main reason I decided on that,"},{"startTime":3836.708,"endTime":3840.658,"body":"well, two reasons."},{"startTime":3840.658,"endTime":3843.518,"body":"One, I haven't done it for a really long"},{"startTime":3840.658,"endTime":3843.518,"body":"time."},{"startTime":3843.878,"endTime":3846.818,"body":"And I wanted to do low reps."},{"startTime":3846.938,"endTime":3851.798,"body":"So with the conventional deadlift, my plan"},{"startTime":3846.938,"endTime":3851.798,"body":"is to stick between sets of one and three,"},{"startTime":3851.798,"endTime":3853.674,"body":"but use plenty of RIR."},{"startTime":3862.823,"endTime":3864.173,"body":"you"},{"startTime":3873.301,"endTime":3875.661,"body":"you"},{"startTime":3877.018,"endTime":3879.458,"body":"but I'm not going to put my body through"},{"startTime":3877.018,"endTime":3879.458,"body":"that."},{"startTime":3879.458,"endTime":3882.458,"body":"And then the other reason for the"},{"startTime":3879.458,"endTime":3882.458,"body":"conventional deadlift is that I think"},{"startTime":3882.458,"endTime":3890.188,"body":"it'll be cool to have some sort of metric"},{"startTime":3882.458,"endTime":3890.188,"body":"of how much my strength is slipping from"},{"startTime":3890.188,"endTime":3891.078,"body":"all the biking."},{"startTime":3891.078,"endTime":3895.738,"body":"Because what I didn't notice last year was"},{"startTime":3891.078,"endTime":3895.738,"body":"a ton of hypertrophy slippage."},{"startTime":3895.738,"endTime":3900.584,"body":"Like I didn't see my weights on the six to"},{"startTime":3895.738,"endTime":3900.584,"body":"12 rep range fall so much."},{"startTime":3900.584,"endTime":3904.204,"body":"but I'm wondering if I will see one to"},{"startTime":3900.584,"endTime":3904.204,"body":"three reps become a lot harder."},{"startTime":3904.204,"endTime":3910.034,"body":"Like if 405 for a double feels a certain"},{"startTime":3904.204,"endTime":3910.034,"body":"way in April, how does it feel in August"},{"startTime":3910.034,"endTime":3914.874,"body":"after I've been biking for four months,"},{"startTime":3910.034,"endTime":3914.874,"body":"five months, and really putting in a lot"},{"startTime":3914.874,"endTime":3918.934,"body":"of volume on biking, am I still able to"},{"startTime":3914.874,"endTime":3918.934,"body":"pull a 405 double and have it feel the"},{"startTime":3918.934,"endTime":3920.344,"body":"same or not?"},{"startTime":3921.284,"endTime":3923.064,"body":"And so I'm curious about that."},{"startTime":3923.064,"endTime":3926.804,"body":"So that's gonna be alternating with cross"},{"startTime":3923.064,"endTime":3926.804,"body":"-cable tri -set pushdowns because that's"},{"startTime":3926.804,"endTime":3930.27,"body":"about the most non -competing movement you"},{"startTime":3926.804,"endTime":3930.27,"body":"can do with a deadlift."},{"startTime":3930.306,"endTime":3935.726,"body":"And then the third pairing on that day is"},{"startTime":3930.306,"endTime":3935.726,"body":"a lumbar lat row."},{"startTime":3935.726,"endTime":3938.496,"body":"I'll probably be doing it one arm because"},{"startTime":3935.726,"endTime":3938.496,"body":"I really enjoy that."},{"startTime":3938.496,"endTime":3940.656,"body":"And I'll alternate that with leg"},{"startTime":3938.496,"endTime":3940.656,"body":"extensions."},{"startTime":3940.656,"endTime":3943.796,"body":"So another non -competing pairing there."},{"startTime":3944.236,"endTime":3949.496,"body":"Moving on to day two, I have non"},{"startTime":3944.236,"endTime":3949.496,"body":"-competing pairing part A is seated leg"},{"startTime":3949.496,"endTime":3953.16,"body":"curl with a pendulum squat or a hack"},{"startTime":3949.496,"endTime":3953.16,"body":"squat."},{"startTime":3953.16,"endTime":3957.29,"body":"And so since I took RDL out of the program"},{"startTime":3953.16,"endTime":3957.29,"body":"and put in conventional deadlift, I wanted"},{"startTime":3957.29,"endTime":3960.26,"body":"to make sure I had a very specific"},{"startTime":3957.29,"endTime":3960.26,"body":"hamstring exercise in there."},{"startTime":3960.26,"endTime":3964.53,"body":"And I think especially with biking being a"},{"startTime":3960.26,"endTime":3964.53,"body":"quad dominant pursuit, it's gonna be very"},{"startTime":3964.53,"endTime":3969.26,"body":"helpful to have some isolated knee flexion"},{"startTime":3964.53,"endTime":3969.26,"body":"work in there."},{"startTime":3969.76,"endTime":3975.84,"body":"And then part B is a rear delt pull down"},{"startTime":3969.76,"endTime":3975.84,"body":"supersetted with, or not supersetted,"},{"startTime":3975.84,"endTime":3980.46,"body":"alternated with a cable fly to a deficit"},{"startTime":3975.84,"endTime":3980.46,"body":"pushup."},{"startTime":3980.46,"endTime":3981.874,"body":"So this is that."},{"startTime":3981.896,"endTime":3988.496,"body":"sequence we discussed earlier of going"},{"startTime":3981.896,"endTime":3988.496,"body":"from isolated fly movement to a stable"},{"startTime":3988.496,"endTime":3990.396,"body":"chest pressing movement."},{"startTime":3991.516,"endTime":3996.216,"body":"I consider a deficit pushup on parallettes"},{"startTime":3991.516,"endTime":3996.216,"body":"to be a stable chest pressing movement,"},{"startTime":3996.216,"endTime":3999.436,"body":"certainly more stable than a dumbbell"},{"startTime":3996.216,"endTime":3999.436,"body":"bench press would."},{"startTime":3999.716,"endTime":4003.076,"body":"It's probably not as stable as a machine"},{"startTime":3999.716,"endTime":4003.076,"body":"chest press would be."},{"startTime":4003.076,"endTime":4007.576,"body":"So it's going to give me some tricep"},{"startTime":4003.076,"endTime":4007.576,"body":"stimulus and some chest stimulus, which I"},{"startTime":4007.576,"endTime":4010.404,"body":"am totally fine with, especially."},{"startTime":4010.404,"endTime":4013.984,"body":"since I'm trying to kill multiple birds"},{"startTime":4010.404,"endTime":4013.984,"body":"with one stone here."},{"startTime":4013.984,"endTime":4019.354,"body":"And then the final pairing on day two is a"},{"startTime":4013.984,"endTime":4019.354,"body":"dual cable lateral raise, alternated with"},{"startTime":4019.354,"endTime":4021.344,"body":"a face -away cable curl."},{"startTime":4022.184,"endTime":4028.824,"body":"So I think that across both days, I have"},{"startTime":4022.184,"endTime":4028.824,"body":"some somewhat fatiguing and"},{"startTime":4028.824,"endTime":4035.384,"body":"psychologically movements that require"},{"startTime":4028.824,"endTime":4035.384,"body":"psychological preparation."},{"startTime":4035.384,"endTime":4037.528,"body":"And then I also have some pairings."},{"startTime":4037.528,"endTime":4041.568,"body":"where I can kind of just kind of turn my"},{"startTime":4037.528,"endTime":4041.568,"body":"mind off and just do it like a lateral"},{"startTime":4041.568,"endTime":4044.728,"body":"raise and a face away curl don't require a"},{"startTime":4041.568,"endTime":4044.728,"body":"ton of focus."},{"startTime":4044.728,"endTime":4047.888,"body":"You know, you do have to execute, but"},{"startTime":4044.728,"endTime":4047.888,"body":"they're not going to fatigue you a ton."},{"startTime":4047.888,"endTime":4052.208,"body":"So I think I have a nice mix of fatiguing"},{"startTime":4047.888,"endTime":4052.208,"body":"movements with a lot of psychological prep"},{"startTime":4052.208,"endTime":4056.078,"body":"like the conventional deadlift and the"},{"startTime":4052.208,"endTime":4056.078,"body":"pendulum squat or hack squat on different"},{"startTime":4056.078,"endTime":4056.748,"body":"days."},{"startTime":4056.748,"endTime":4060.468,"body":"And then I also have some stuff that's"},{"startTime":4056.748,"endTime":4060.468,"body":"more stimulus based, a little more"},{"startTime":4060.468,"endTime":4063.148,"body":"isolated that isn't going to cause as much"},{"startTime":4060.468,"endTime":4063.148,"body":"fatigue."},{"startTime":4063.148,"endTime":4065.566,"body":"And that's pretty much the plan."},{"startTime":4067.459,"endTime":4068.579,"body":"like it."},{"startTime":4068.619,"endTime":4073.419,"body":"I had this, I thought that we should place"},{"startTime":4068.619,"endTime":4073.419,"body":"bets on what's going to happen with your"},{"startTime":4073.419,"endTime":4074.119,"body":"deadlift."},{"startTime":4074.119,"endTime":4076.579,"body":"And I will cast my bet first."},{"startTime":4076.579,"endTime":4081.499,"body":"And I don't think you are going to notice"},{"startTime":4076.579,"endTime":4081.499,"body":"a strength decline as you get into like"},{"startTime":4081.499,"endTime":4084.699,"body":"August or the deeper and higher cardio."},{"startTime":4087.614,"endTime":4090.594,"body":"Yeah, I'm not, I'm still not entirely"},{"startTime":4087.614,"endTime":4090.594,"body":"sure."},{"startTime":4090.594,"endTime":4097.124,"body":"Um, I think it may depend on what happens"},{"startTime":4090.594,"endTime":4097.124,"body":"with my body weight because last year, you"},{"startTime":4097.124,"endTime":4099.0740000000005,"body":"know, I'm at one 94 right now."},{"startTime":4099.0740000000005,"endTime":4104.794,"body":"And last year at the end of my biking in,"},{"startTime":4099.0740000000005,"endTime":4104.794,"body":"before my race, I hit one 80 and I held"},{"startTime":4104.794,"endTime":4106.184,"body":"one 80 for a week or two."},{"startTime":4106.184,"endTime":4109.8060000000005,"body":"And once I got down to one 80 and was kind"},{"startTime":4106.184,"endTime":4109.8060000000005,"body":"of holding that, that"},{"startTime":4109.8060000000005,"endTime":4114.206,"body":"He did my biking like i was became super"},{"startTime":4109.8060000000005,"endTime":4114.206,"body":"fast i biking cuz i weighed fourteen"},{"startTime":4114.206,"endTime":4115.5560000000005,"body":"pounds less."},{"startTime":4115.5560000000005,"endTime":4120.946,"body":"I didn't feel great i didn't feel very"},{"startTime":4115.5560000000005,"endTime":4120.946,"body":"strong and i felt brittle is kind of the"},{"startTime":4120.946,"endTime":4124.226,"body":"way to say that like when i would go into"},{"startTime":4120.946,"endTime":4124.226,"body":"the gym i felt a little brittle going into"},{"startTime":4124.226,"endTime":4128.426,"body":"my sets i had a lot of extra warm up and"},{"startTime":4124.226,"endTime":4128.426,"body":"activation stuff i needed to do like i"},{"startTime":4128.426,"endTime":4132.876,"body":"would always have to do my group need"},{"startTime":4128.426,"endTime":4132.876,"body":"kickbacks before i would do any squatting."},{"startTime":4132.876,"endTime":4137.5,"body":"And that sort of stuff i didn't need to do"},{"startTime":4132.876,"endTime":4137.5,"body":"when my body was in the one nineties so."},{"startTime":4154.943,"endTime":4156.313,"body":"I think that's a very good point."},{"startTime":4156.313,"endTime":4158.393,"body":"All all body weight specific and stuff."},{"startTime":4158.393,"endTime":4160.213,"body":"I mean, you lose enough mass."},{"startTime":4160.293,"endTime":4162.967,"body":"Yeah, maximal or an entrance a maximal."},{"startTime":4163.709,"endTime":4167.869,"body":"No heavy loads are obviously going to feel"},{"startTime":4163.709,"endTime":4167.869,"body":"heavier."},{"startTime":4169.489,"endTime":4170.306,"body":"Cool."},{"startTime":4170.306,"endTime":4171.126,"body":"well that's all I got."},{"startTime":4171.126,"endTime":4172.136,"body":"We're heading to Costa Rica."},{"startTime":4172.136,"endTime":4177.226,"body":"So we are going to take off next week and"},{"startTime":4172.136,"endTime":4177.226,"body":"we won't have an episode and then we'll"},{"startTime":4177.226,"endTime":4180.716,"body":"come back and hopefully have Lyle McDonald"},{"startTime":4177.226,"endTime":4180.716,"body":"on."},{"startTime":4180.993,"endTime":4181.873,"body":"wonderful."},{"startTime":4181.873,"endTime":4182.423,"body":"All right, guys."},{"startTime":4182.423,"endTime":4184.073,"body":"So as always, thank you for listening."},{"startTime":4184.073,"endTime":4188.023,"body":"Brian, thank you for sharing your spring"},{"startTime":4184.073,"endTime":4188.023,"body":"program and all of the really cool things"},{"startTime":4188.023,"endTime":4190.973,"body":"from hypertrophy camp at N1."},{"startTime":4191.093,"endTime":4194.783,"body":"I believe for any of the listeners"},{"startTime":4191.093,"endTime":4194.783,"body":"listening, there will be a second"},{"startTime":4194.783,"endTime":4197.083,"body":"hypertrophy camp somewhere later in the"},{"startTime":4194.783,"endTime":4197.083,"body":"year."},{"startTime":4197.083,"endTime":4198.933,"body":"I believe like Q4."},{"startTime":4199.373,"endTime":4200.333,"body":"Have a look at it."},{"startTime":4200.333,"endTime":4201.613,"body":"This stuff is really, really cool."},{"startTime":4201.613,"endTime":4205.543,"body":"You can really, really learn a lot,"},{"startTime":4201.613,"endTime":4205.543,"body":"especially if you are a coach in the"},{"startTime":4205.543,"endTime":4205.953,"body":"industry."},{"startTime":4205.953,"endTime":4208.213,"body":"I will say that."},{"startTime":4208.213,"endTime":4214.333,"body":"It had, it, the attending the practical"},{"startTime":4208.213,"endTime":4214.333,"body":"really opened up my mind to just thinking"},{"startTime":4214.333,"endTime":4216.933,"body":"about how structuring like training and"},{"startTime":4214.333,"endTime":4216.933,"body":"stuff."},{"startTime":4216.933,"endTime":4221.213,"body":"And for that, I feel immensely grateful in"},{"startTime":4216.933,"endTime":4221.213,"body":"that regard."},{"startTime":4221.213,"endTime":4223.173,"body":"So there's my plug."},{"startTime":4223.173,"endTime":4227.983,"body":"We have, you know, no affiliation other"},{"startTime":4223.173,"endTime":4227.983,"body":"than being, Brian gets to go train with"},{"startTime":4227.983,"endTime":4231.233,"body":"cast sometimes, but it's, they're good"},{"startTime":4227.983,"endTime":4231.233,"body":"people who do good work."},{"startTime":4231.233,"endTime":4234.353,"body":"And I love to support people in that, in"},{"startTime":4231.233,"endTime":4234.353,"body":"that regard."},{"startTime":4234.608,"endTime":4235.408,"body":"Yep, exactly."},{"startTime":4235.408,"endTime":4240.658,"body":"And I actually, two things on that I"},{"startTime":4235.408,"endTime":4240.658,"body":"recommend doing the biomechanics practical"},{"startTime":4240.658,"endTime":4242.788,"body":"before you do the hypertrophy camp."},{"startTime":4242.788,"endTime":4248.928,"body":"Because that I think was it wasn't stated"},{"startTime":4242.788,"endTime":4248.928,"body":"specifically, but it was sort of a assumed"},{"startTime":4248.928,"endTime":4249.688,"body":"prerequisite."},{"startTime":4249.688,"endTime":4252.588,"body":"Like when he was in hypertrophy camp, he"},{"startTime":4249.688,"endTime":4252.588,"body":"was talking a lot about the things that"},{"startTime":4252.588,"endTime":4254.668,"body":"you learned in the biomechanics practical."},{"startTime":4254.668,"endTime":4258.768,"body":"And there was one guy that was in there"},{"startTime":4254.668,"endTime":4258.768,"body":"that hadn't done the practical."},{"startTime":4258.768,"endTime":4263.08,"body":"And he was very much behind and he had a"},{"startTime":4258.768,"endTime":4263.08,"body":"lot of extra"},{"startTime":4263.08,"endTime":4265.4,"body":"questions that other people didn't have."},{"startTime":4266.28,"endTime":4271.2,"body":"So I definitely recommend doing the"},{"startTime":4266.28,"endTime":4271.2,"body":"practical first."},{"startTime":4271.2,"endTime":4278.88,"body":"And the second thing is I just dropped my"},{"startTime":4271.2,"endTime":4278.88,"body":"referral code into the show notes."},{"startTime":4278.88,"endTime":4283.44,"body":"So if you guys want to do any of the"},{"startTime":4278.88,"endTime":4283.44,"body":"courses from N1, whether it's nutrition,"},{"startTime":4283.44,"endTime":4288.32,"body":"biomechanics, hypertrophy camp, glute"},{"startTime":4283.44,"endTime":4288.32,"body":"camp, anything like that, check out the"},{"startTime":4288.32,"endTime":4289.36,"body":"episode description."},{"startTime":4289.36,"endTime":4293.344,"body":"And there is a referral code that gives me"},{"startTime":4293.544,"endTime":4294.494,"body":"bit of kickback."},{"startTime":4294.494,"endTime":4298.714,"body":"So if you enjoyed this episode and you"},{"startTime":4294.494,"endTime":4298.714,"body":"want to help me out, definitely use that"},{"startTime":4298.714,"endTime":4300.953,"body":"referral code and I'd be super"},{"startTime":4298.714,"endTime":4300.953,"body":"appreciative."},{"startTime":4300.953,"endTime":4303.433,"body":"Okay, so I lied."},{"startTime":4303.433,"endTime":4305.713,"body":"We are loosely affiliated."},{"startTime":4305.713,"endTime":4307.673,"body":"So there's that."},{"startTime":4308.072,"endTime":4309.002,"body":"but I love these guys."},{"startTime":4309.002,"endTime":4309.932,"body":"I mean, they're amazing."},{"startTime":4309.932,"endTime":4311.852,"body":"Brian is loosely affiliated."},{"startTime":4311.892,"endTime":4314.359,"body":"Aaron just has love for the process."},{"startTime":4314.359,"endTime":4315.869,"body":"let's put it that way."},{"startTime":4315.869,"endTime":4318.329,"body":"All right, guys, as always, thank you for"},{"startTime":4315.869,"endTime":4318.329,"body":"listening."},{"startTime":4318.329,"endTime":4320.469,"body":"Brian, please enjoy Costa Rica."},{"startTime":4320.469,"endTime":4326.089,"body":"And if all goes well, our next episode"},{"startTime":4320.469,"endTime":4326.089,"body":"will be featuring like the evil villain of"},{"startTime":4326.089,"endTime":4329.879,"body":"the fitness industry, Lyle MacDonald,"},{"startTime":4326.089,"endTime":4329.879,"body":"which I'm very excited for."},{"startTime":4329.879,"endTime":4334.249,"body":"I hope he doesn't berate us too much."}]}