{"version":"1.0.0","segments":[{"startTime":29.078,"endTime":29.698,"body":"What's up, guys?"},{"startTime":29.698,"endTime":32.838,"body":"Happy Tuesday for everyone listening on"},{"startTime":29.698,"endTime":32.838,"body":"the podcast platforms."},{"startTime":32.838,"endTime":36.007999999999996,"body":"Happy Monday for everyone who catches us"},{"startTime":32.838,"endTime":36.007999999999996,"body":"on YouTube."},{"startTime":36.007999999999996,"endTime":39.318,"body":"Welcome to episode one hundred fifty seven"},{"startTime":36.007999999999996,"endTime":39.318,"body":"of Eat, Train, Prosper."},{"startTime":39.318,"endTime":41.818,"body":"Today we are talking hamstring training."},{"startTime":41.818,"endTime":47.918,"body":"So it's been a bit since we have covered a"},{"startTime":41.818,"endTime":47.918,"body":"an exercise group in our training series,"},{"startTime":47.918,"endTime":49.948,"body":"but we are back covering the final few."},{"startTime":49.948,"endTime":53.998000000000005,"body":"Today is hamstrings, which we are going to"},{"startTime":49.948,"endTime":53.998000000000005,"body":"get into here in the next few minutes."},{"startTime":53.998000000000005,"endTime":57.922,"body":"But first, as always, Brian, can you kick"},{"startTime":53.998000000000005,"endTime":57.922,"body":"us off with some updates, please?"},{"startTime":58.253,"endTime":60.653,"body":"Yeah, let's start with the big news."},{"startTime":60.653,"endTime":65.093,"body":"So last week I hinted that I had had a"},{"startTime":60.653,"endTime":65.093,"body":"DEXA done and that I was waiting on the"},{"startTime":65.093,"endTime":66.193,"body":"results."},{"startTime":66.63300000000001,"endTime":70.243,"body":"The results came in like an hour after we"},{"startTime":66.63300000000001,"endTime":70.243,"body":"recorded last week."},{"startTime":70.243,"endTime":72.723,"body":"So I've been sitting on these results for"},{"startTime":70.243,"endTime":72.723,"body":"a week now."},{"startTime":72.723,"endTime":77.753,"body":"And the really unfortunate thing is that"},{"startTime":72.723,"endTime":77.753,"body":"the results are wrong."},{"startTime":78.693,"endTime":80.43299999999999,"body":"They just are."},{"startTime":80.43299999999999,"endTime":82.583,"body":"I am disappointed as well."},{"startTime":82.583,"endTime":87.92699999999999,"body":"So the results showed that I lost 12 .5"},{"startTime":82.583,"endTime":87.92699999999999,"body":"pounds of muscle since last year."},{"startTime":88.39699999999999,"endTime":92.817,"body":"and that I gained 11 pounds of body fat."},{"startTime":93.457,"endTime":97.917,"body":"And so they're just wrong."},{"startTime":98.177,"endTime":103.777,"body":"I've been kind of ruminating on this in my"},{"startTime":98.177,"endTime":103.777,"body":"head, and I've talked to Dave McHoney and"},{"startTime":103.777,"endTime":107.097,"body":"Abel and some other people around the"},{"startTime":103.777,"endTime":107.097,"body":"industry."},{"startTime":107.477,"endTime":109.577,"body":"And I've taken measurements."},{"startTime":109.577,"endTime":111.537,"body":"I have my strength numbers."},{"startTime":111.537,"endTime":117.117,"body":"My strength is the same minus maybe a"},{"startTime":111.537,"endTime":117.117,"body":"little bit of loss on some pressing"},{"startTime":117.117,"endTime":118.189,"body":"movements."},{"startTime":118.189,"endTime":123.589,"body":"Like back and leg stuff is all all the"},{"startTime":118.189,"endTime":123.589,"body":"same arm stuff's the same."},{"startTime":123.809,"endTime":125.099,"body":"Measurements are all the same."},{"startTime":125.099,"endTime":126.449,"body":"Nothing's changed."},{"startTime":126.449,"endTime":132.189,"body":"I see my physique every day and it doesn't"},{"startTime":126.449,"endTime":132.189,"body":"look different either."},{"startTime":132.549,"endTime":137.12900000000002,"body":"So ultimately they're wrong and I'm just"},{"startTime":132.549,"endTime":137.12900000000002,"body":"disappointed that a I paid a bunch of"},{"startTime":137.12900000000002,"endTime":143.449,"body":"money for wrong information and be that"},{"startTime":137.12900000000002,"endTime":143.449,"body":"that I just I can't take anything away"},{"startTime":143.449,"endTime":144.789,"body":"from it."},{"startTime":144.809,"endTime":147.08499999999998,"body":"If it had been you know, you lost"},{"startTime":147.08499999999998,"endTime":150.64499999999998,"body":"two pounds of muscle, I would have been"},{"startTime":147.08499999999998,"endTime":150.64499999999998,"body":"like, Yeah, you know, maybe that's"},{"startTime":150.64499999999998,"endTime":152.745,"body":"possible because I've been biking a lot."},{"startTime":152.745,"endTime":155.645,"body":"I'm lifting less like, you know, that"},{"startTime":152.745,"endTime":155.645,"body":"makes sense, whatever."},{"startTime":155.645,"endTime":161.305,"body":"But honestly, like, I, I don't see a"},{"startTime":155.645,"endTime":161.305,"body":"difference in myself in my performance in"},{"startTime":161.305,"endTime":163.805,"body":"the gym and the way I look, and anything"},{"startTime":161.305,"endTime":163.805,"body":"like that."},{"startTime":163.805,"endTime":170.125,"body":"And so for it to come out and say 12 .5,"},{"startTime":163.805,"endTime":170.125,"body":"it's like, such useless information that"},{"startTime":170.125,"endTime":172.585,"body":"it is just sad."},{"startTime":172.585,"endTime":173.581,"body":"I'm just a little"},{"startTime":173.581,"endTime":176.901,"body":"I'm depressed about it because I also"},{"startTime":173.581,"endTime":176.901,"body":"don't feel now that I can go back and get"},{"startTime":176.901,"endTime":179.241,"body":"dexes in the future with any reliability."},{"startTime":179.51,"endTime":182.85,"body":"That can I interject a little bit if you"},{"startTime":179.51,"endTime":182.85,"body":"don't mind?"},{"startTime":183.19,"endTime":185.504,"body":"Did you say anything to the company?"},{"startTime":186.573,"endTime":187.753,"body":"No, I didn't."},{"startTime":187.753,"endTime":195.033,"body":"I asked a bunch of questions about the"},{"startTime":187.753,"endTime":195.033,"body":"tech who is doing the thing because so"},{"startTime":195.033,"endTime":201.313,"body":"I've had two Dexos prior to this and they"},{"startTime":195.033,"endTime":201.313,"body":"were a year apart and they were almost"},{"startTime":201.313,"endTime":202.473,"body":"identical."},{"startTime":202.613,"endTime":206.933,"body":"The one a year later, the second one"},{"startTime":202.613,"endTime":206.933,"body":"showed that I gained 0 .8 pounds of muscle"},{"startTime":206.933,"endTime":207.993,"body":"from the first one."},{"startTime":207.993,"endTime":211.813,"body":"It was right after my one arm training"},{"startTime":207.993,"endTime":211.813,"body":"experiment and..."},{"startTime":212.329,"endTime":216.449,"body":"so I, I felt like that was in line and"},{"startTime":212.329,"endTime":216.449,"body":"close enough that it seemed realistic and"},{"startTime":216.449,"endTime":222.429,"body":"I bought it, to see this one come through"},{"startTime":216.449,"endTime":222.429,"body":"and be so different than the prior two."},{"startTime":222.789,"endTime":224.549,"body":"I asked them some questions there."},{"startTime":224.549,"endTime":228.749,"body":"So the person running the, the actual DEXA"},{"startTime":224.549,"endTime":228.749,"body":"scan for me was different than the person"},{"startTime":228.749,"endTime":230.729,"body":"that did it the first two times."},{"startTime":231.769,"endTime":237.409,"body":"the radiologist interpreting the data is"},{"startTime":231.769,"endTime":237.409,"body":"apparently a different radiologist than"},{"startTime":237.409,"endTime":239.609,"body":"the one that did it the first two times."},{"startTime":239.609,"endTime":241.251,"body":"after I inquired about."},{"startTime":241.773,"endTime":245.683,"body":"And so that's, it's the same machine."},{"startTime":245.683,"endTime":247.413,"body":"That's the one thing that is consistent."},{"startTime":247.413,"endTime":250.533,"body":"And they say that that's the most"},{"startTime":247.413,"endTime":250.533,"body":"important part is using the same machine."},{"startTime":250.533,"endTime":254.713,"body":"But to have a different tech running it"},{"startTime":250.533,"endTime":254.713,"body":"and a different radiologist interpreting"},{"startTime":254.713,"endTime":260.733,"body":"it, I think that that must have been part"},{"startTime":254.713,"endTime":260.733,"body":"of what contributed to, to the error."},{"startTime":261.533,"endTime":265.553,"body":"And the other thing I was going to say is"},{"startTime":261.533,"endTime":265.553,"body":"it also, so in those numbers, the loss of"},{"startTime":265.553,"endTime":269.96500000000003,"body":"mass and the increase of body fat, it had"},{"startTime":265.553,"endTime":269.96500000000003,"body":"me at 21 and a half percent body fat."},{"startTime":269.96500000000003,"endTime":274.845,"body":"which is with a six pack abs, I'm sitting"},{"startTime":269.96500000000003,"endTime":274.845,"body":"there hanging out at 21 and a half"},{"startTime":274.845,"endTime":275.805,"body":"percent."},{"startTime":275.845,"endTime":279.966,"body":"So yeah, any other thoughts on that?"},{"startTime":279.966,"endTime":281.886,"body":"and I'm quite frustrated."},{"startTime":282.126,"endTime":284.966,"body":"If I were you, right?"},{"startTime":285.166,"endTime":291.186,"body":"And I think that is that is and when you"},{"startTime":285.166,"endTime":291.186,"body":"as you were speaking about it in my mind,"},{"startTime":291.186,"endTime":294.826,"body":"I was thinking it's like, okay, if it's"},{"startTime":291.186,"endTime":294.826,"body":"like a three to four pound difference or"},{"startTime":294.826,"endTime":299.116,"body":"like Delta, like that could potentially be"},{"startTime":294.826,"endTime":299.116,"body":"believable, you know, over the cross."},{"startTime":299.116,"endTime":302.566,"body":"But when you said 12, like 12 and a half,"},{"startTime":299.116,"endTime":302.566,"body":"it's insulting."},{"startTime":302.566,"endTime":304.466,"body":"It's insultingly inaccurate."},{"startTime":304.466,"endTime":305.266,"body":"You know what I mean?"},{"startTime":305.266,"endTime":307.778,"body":"I would reach out to them and be like,"},{"startTime":305.266,"endTime":307.778,"body":"listen,"},{"startTime":307.894,"endTime":312.254,"body":"I've used you in the past, you know, with"},{"startTime":307.894,"endTime":312.254,"body":"this most recent test, like I will not"},{"startTime":312.254,"endTime":316.054,"body":"come back because I'm wasting my money and"},{"startTime":312.254,"endTime":316.054,"body":"I'm wasting my fucking time."},{"startTime":316.054,"endTime":316.574,"body":"You know what I mean?"},{"startTime":316.574,"endTime":318.874,"body":"Like it's so off."},{"startTime":319.074,"endTime":323.274,"body":"And what would be actually really great"},{"startTime":319.074,"endTime":323.274,"body":"for us to do is to maybe reach out and see"},{"startTime":323.274,"endTime":327.774,"body":"if we can get someone on the podcast who"},{"startTime":323.274,"endTime":327.774,"body":"has worked as a Dex tech."},{"startTime":327.774,"endTime":335.814,"body":"There was one time I believe Jackson has"},{"startTime":327.774,"endTime":335.814,"body":"calibrated them as part of his studies at"},{"startTime":335.814,"endTime":336.114,"body":"one point."},{"startTime":336.114,"endTime":337.686,"body":"And he said how much of like a massive"},{"startTime":337.686,"endTime":338.466,"body":"pain in the ass."},{"startTime":338.466,"endTime":339.786,"body":"It wasn't it was like a daily thing."},{"startTime":339.786,"endTime":341.846,"body":"They had to be calibrated daily."},{"startTime":342.646,"endTime":347.426,"body":"But maybe we bring someone on because it's"},{"startTime":342.646,"endTime":347.426,"body":"something that I think even at like our"},{"startTime":347.426,"endTime":351.826,"body":"level of understanding in the industry, we"},{"startTime":347.426,"endTime":351.826,"body":"don't really know what goes into it."},{"startTime":351.826,"endTime":356.606,"body":"And I think while it may still be"},{"startTime":351.826,"endTime":356.606,"body":"considered the like gold standard, there"},{"startTime":356.606,"endTime":361.326,"body":"is still a high degree of discrepancy,"},{"startTime":356.606,"endTime":361.326,"body":"which obviously you're experiencing here"},{"startTime":361.326,"endTime":362.605,"body":"with these numbers."},{"startTime":362.605,"endTime":363.175,"body":"Yeah."},{"startTime":363.175,"endTime":369.045,"body":"So I went down the Google train a little"},{"startTime":363.175,"endTime":369.045,"body":"bit and it said that for, especially with"},{"startTime":369.045,"endTime":374.165,"body":"people with high levels of muscle mass,"},{"startTime":369.045,"endTime":374.165,"body":"the error rate can be up to as high as 10"},{"startTime":374.165,"endTime":376.005,"body":"% in studies that they've done."},{"startTime":376.005,"endTime":379.365,"body":"And so I don't think that that's 10%."},{"startTime":379.365,"endTime":381.285,"body":"Like, I don't know what that 10 % refers"},{"startTime":379.365,"endTime":381.285,"body":"to."},{"startTime":381.285,"endTime":383.445,"body":"Like, is that 10 % of my total body"},{"startTime":381.285,"endTime":383.445,"body":"weight?"},{"startTime":383.445,"endTime":388.405,"body":"So it could be like, you're 200 pounds and"},{"startTime":383.445,"endTime":388.405,"body":"it shows you it, you know, is that 10 %"},{"startTime":388.405,"endTime":390.669,"body":"body fat or is that 10 %?"},{"startTime":390.669,"endTime":393.859,"body":"lean muscle mass or like what does that 10"},{"startTime":390.669,"endTime":393.859,"body":"% refer to?"},{"startTime":393.859,"endTime":395.089,"body":"I don't really know."},{"startTime":395.089,"endTime":398.597,"body":"But like my body fat percentage went up."},{"startTime":400.749,"endTime":402.669,"body":"five and a half or 6%."},{"startTime":402.669,"endTime":403.87,"body":"And,"},{"startTime":403.87,"endTime":409.421,"body":"% is just, it's visually inaccurate."},{"startTime":409.421,"endTime":410.131,"body":"Yeah, yeah."},{"startTime":410.131,"endTime":412.901,"body":"I mean, like, I just know what my body"},{"startTime":410.131,"endTime":412.901,"body":"looks like."},{"startTime":412.901,"endTime":417.001,"body":"And even if I did add, like, a little bit"},{"startTime":412.901,"endTime":417.001,"body":"of fat here and there, I didn't add 11"},{"startTime":417.001,"endTime":417.781,"body":"pounds of fat."},{"startTime":417.781,"endTime":420.761,"body":"And I definitely didn't lose 12 and 1 half"},{"startTime":417.781,"endTime":420.761,"body":"pounds of muscle."},{"startTime":420.761,"endTime":422.761,"body":"So yeah, that is interesting."},{"startTime":422.761,"endTime":424.461,"body":"We should, A, bring somebody on."},{"startTime":424.461,"endTime":428.581,"body":"So if anyone has any recommendations"},{"startTime":424.461,"endTime":428.581,"body":"listening and you have a Dexatech person"},{"startTime":428.581,"endTime":433.021,"body":"that you want to bring on, suggest them to"},{"startTime":428.581,"endTime":433.021,"body":"us."},{"startTime":433.041,"endTime":433.661,"body":"And,"},{"startTime":434.925,"endTime":437.155,"body":"I may end up reaching out to them."},{"startTime":437.155,"endTime":440.505,"body":"I have been contemplating it and how I"},{"startTime":437.155,"endTime":440.505,"body":"would phrase it and stuff like that."},{"startTime":440.505,"endTime":444.785,"body":"And so, yeah, I think you kind of have the"},{"startTime":440.505,"endTime":444.785,"body":"right approach there with, you know, I'm"},{"startTime":444.785,"endTime":447.255,"body":"just so disappointed that I can't use this"},{"startTime":444.785,"endTime":447.255,"body":"information."},{"startTime":447.255,"endTime":450.355,"body":"I now won't be coming back to this one, et"},{"startTime":447.255,"endTime":450.355,"body":"cetera, et cetera."},{"startTime":450.355,"endTime":453.505,"body":"So I don't know what I expect to get out"},{"startTime":450.355,"endTime":453.505,"body":"of it, but at least to, you know, pass"},{"startTime":453.505,"endTime":454.085,"body":"that."},{"startTime":454.39,"endTime":455.85,"body":"Yeah, definitely."},{"startTime":456.05,"endTime":459.182,"body":"Okay, anything more positive than that do"},{"startTime":456.05,"endTime":459.182,"body":"you have?"},{"startTime":459.213,"endTime":461.503,"body":"All right."},{"startTime":461.503,"endTime":466.603,"body":"So second update is my wife just got back"},{"startTime":461.503,"endTime":466.603,"body":"from four days away."},{"startTime":466.603,"endTime":468.593,"body":"She was on a girls trip."},{"startTime":468.593,"endTime":471.093,"body":"And so I was solo dadding."},{"startTime":471.093,"endTime":475.873,"body":"And then in three days, we're actually"},{"startTime":471.093,"endTime":475.873,"body":"leaving together for a trip to Vail with"},{"startTime":475.873,"endTime":478.733,"body":"some of our friends from East Coast and"},{"startTime":475.873,"endTime":478.733,"body":"West Coast."},{"startTime":478.733,"endTime":484.253,"body":"We're all meeting in Colorado and heading"},{"startTime":478.733,"endTime":484.253,"body":"up to Vail for a weekend away."},{"startTime":484.253,"endTime":488.421,"body":"I haven't seen these guys in a while and"},{"startTime":484.253,"endTime":488.421,"body":"they've been friends of ours for"},{"startTime":488.653,"endTime":491.073,"body":"decades at this point."},{"startTime":491.533,"endTime":495.403,"body":"Jana, actually you, you may know Jana"},{"startTime":491.533,"endTime":495.403,"body":"from, from San Diego."},{"startTime":495.403,"endTime":497.063,"body":"She was friends with Kim lived with her."},{"startTime":497.063,"endTime":497.773,"body":"They were roommates."},{"startTime":497.773,"endTime":501.093,"body":"She lives in Boston now and has kids the"},{"startTime":497.773,"endTime":501.093,"body":"same age as mine."},{"startTime":501.093,"endTime":502.913,"body":"So anyway, the kids are staying at home."},{"startTime":502.913,"endTime":507.273,"body":"So we have a, we have this coming up,"},{"startTime":502.913,"endTime":507.273,"body":"which should be fun this coming weekend,"},{"startTime":507.273,"endTime":513.8330000000001,"body":"but it just continues to kind of pile on"},{"startTime":507.273,"endTime":513.8330000000001,"body":"this training paradigm that now I'm"},{"startTime":513.8330000000001,"endTime":517.005,"body":"following almost as a result of how busy"},{"startTime":513.8330000000001,"endTime":517.005,"body":"I've been this, this year."},{"startTime":517.005,"endTime":520.985,"body":"where I've mentioned it on prior podcast"},{"startTime":517.005,"endTime":520.985,"body":"episodes that I seem to be getting like"},{"startTime":520.985,"endTime":526.2850000000001,"body":"four, maybe five hard training days a week"},{"startTime":520.985,"endTime":526.2850000000001,"body":"across both cardio and lifting."},{"startTime":526.2850000000001,"endTime":530.5450000000001,"body":"And then I have like two or three days"},{"startTime":526.2850000000001,"endTime":530.5450000000001,"body":"where I just, I can't really do either and"},{"startTime":530.5450000000001,"endTime":531.985,"body":"I'm just off."},{"startTime":531.985,"endTime":539.105,"body":"And it's been thus far in two months of"},{"startTime":531.985,"endTime":539.105,"body":"prioritizing cardio, this has actually"},{"startTime":539.105,"endTime":541.525,"body":"been super productive for me."},{"startTime":541.745,"endTime":546.317,"body":"And it just makes me kind of rethink"},{"startTime":541.745,"endTime":546.317,"body":"recovery."},{"startTime":546.317,"endTime":551.977,"body":"And especially with the fact that it seems"},{"startTime":546.317,"endTime":551.977,"body":"like volume being the main driver of"},{"startTime":551.977,"endTime":557.337,"body":"cardiovascular adaptations, it's even more"},{"startTime":551.977,"endTime":557.337,"body":"of a confident correlation than it is for"},{"startTime":557.337,"endTime":560.697,"body":"hypertrophy, which I think there's some"},{"startTime":557.337,"endTime":560.697,"body":"holes in the story for cardio."},{"startTime":560.697,"endTime":562.937,"body":"I think it's pretty straightforward."},{"startTime":562.937,"endTime":566.657,"body":"And so I always approached cardio as if"},{"startTime":562.937,"endTime":566.657,"body":"like, hey, the more I can do the better."},{"startTime":566.657,"endTime":570.697,"body":"And if I'm beat up, I'll just do some zone"},{"startTime":566.657,"endTime":570.697,"body":"one, zone two, but just being on the bike"},{"startTime":570.697,"endTime":573.577,"body":"and doing cardio is better than not doing"},{"startTime":570.697,"endTime":573.577,"body":"cardio."},{"startTime":573.737,"endTime":576.193,"body":"And taking these days off each weekend,"},{"startTime":576.205,"endTime":582.985,"body":"has really made me realize how much better"},{"startTime":576.205,"endTime":582.985,"body":"I perform the Monday after taking a few"},{"startTime":582.985,"endTime":584.365,"body":"days off."},{"startTime":584.405,"endTime":590.305,"body":"And so I think I'm rethinking recovery and"},{"startTime":584.405,"endTime":590.305,"body":"its importance and maybe its impact on"},{"startTime":590.305,"endTime":592.105,"body":"adaptations as well."},{"startTime":592.105,"endTime":593.425,"body":"So that's been interesting."},{"startTime":593.425,"endTime":597.185,"body":"Like this weekend, I didn't get to do"},{"startTime":593.425,"endTime":597.185,"body":"cardio Friday, Saturday or Sunday."},{"startTime":597.185,"endTime":598.645,"body":"I was able to lift."},{"startTime":598.645,"endTime":600.515,"body":"That's the thing I always complain about."},{"startTime":600.515,"endTime":603.365,"body":"And you'll realize this when you're a"},{"startTime":600.515,"endTime":603.365,"body":"parent is that."},{"startTime":604.045,"endTime":610.775,"body":"when the spouse leaves you with the kids,"},{"startTime":604.045,"endTime":610.775,"body":"you can still lift if you have a home gym."},{"startTime":610.775,"endTime":612.035,"body":"Great, you know you have a home gym."},{"startTime":612.035,"endTime":614.445,"body":"If you don't have a home gym, you probably"},{"startTime":612.035,"endTime":614.445,"body":"can't lift either."},{"startTime":614.445,"endTime":619.385,"body":"But the thing you can't do is get outside"},{"startTime":614.445,"endTime":619.385,"body":"and have any personal time outside."},{"startTime":619.385,"endTime":622.965,"body":"It's like, if you want to go for a walk,"},{"startTime":619.385,"endTime":622.965,"body":"your kids are too young, you can't leave"},{"startTime":622.965,"endTime":623.765,"body":"them home alone."},{"startTime":623.765,"endTime":625.645,"body":"So, okay, you guys want to go scoot?"},{"startTime":625.645,"endTime":627.205,"body":"Okay, I'll walk alongside you."},{"startTime":627.205,"endTime":629.905,"body":"But then it's completely stressful because"},{"startTime":627.205,"endTime":629.905,"body":"they're crossing streets and they're not"},{"startTime":629.905,"endTime":633.997,"body":"listening to you and there's cars and it's"},{"startTime":629.905,"endTime":633.997,"body":"not like a relaxing chill walk."},{"startTime":633.997,"endTime":637.737,"body":"I definitely can't get any bike rides in"},{"startTime":633.997,"endTime":637.737,"body":"or anything like that."},{"startTime":637.737,"endTime":642.337,"body":"And so it's, it's these weird, it's, it's"},{"startTime":637.737,"endTime":642.337,"body":"just, it's an odd thing to be a solo"},{"startTime":642.337,"endTime":642.737,"body":"parent."},{"startTime":642.737,"endTime":646.757,"body":"And you're dealing with literally the"},{"startTime":642.737,"endTime":646.757,"body":"inability to have any personal time"},{"startTime":646.757,"endTime":651.457,"body":"outside, which is just something that"},{"startTime":646.757,"endTime":651.457,"body":"maybe only parents can really understand"},{"startTime":651.457,"endTime":653.617,"body":"the agony at this point."},{"startTime":653.617,"endTime":661.017,"body":"So my final update here is just, I just"},{"startTime":653.617,"endTime":661.017,"body":"wanted to briefly touch on the new CAF"},{"startTime":661.017,"endTime":663.181,"body":"study that just came out and then also,"},{"startTime":663.181,"endTime":664.981,"body":"And I'm not gonna go into details on this."},{"startTime":664.981,"endTime":670.081,"body":"Basically the calf study was the first one"},{"startTime":664.981,"endTime":670.081,"body":"that had you perform partials after"},{"startTime":670.081,"endTime":670.681,"body":"failure."},{"startTime":670.681,"endTime":675.471,"body":"And this is something that I've been big"},{"startTime":670.681,"endTime":675.471,"body":"on for the last few years in my training."},{"startTime":675.471,"endTime":678.741,"body":"And I've talked to Milo and been like,"},{"startTime":675.471,"endTime":678.741,"body":"dude, we need studies on this."},{"startTime":678.741,"endTime":681.021,"body":"And he was like, yeah, I'm working on one"},{"startTime":678.741,"endTime":681.021,"body":"right now."},{"startTime":681.021,"endTime":686.321,"body":"And so they did, they now have this"},{"startTime":681.021,"endTime":686.321,"body":"preprint out that basically showed more"},{"startTime":686.321,"endTime":691.501,"body":"growth in the calves when you go to"},{"startTime":686.321,"endTime":691.501,"body":"failure plus doing partials versus just"},{"startTime":691.501,"endTime":692.749,"body":"going to failure."},{"startTime":692.749,"endTime":698.229,"body":"I think there's definitely some holes in"},{"startTime":692.749,"endTime":698.229,"body":"this study in that, could it be that the"},{"startTime":698.229,"endTime":700.459,"body":"result was just the result of extra"},{"startTime":698.229,"endTime":700.459,"body":"volume?"},{"startTime":700.459,"endTime":704.629,"body":"So you both groups went to failure and"},{"startTime":700.459,"endTime":704.629,"body":"then one group did partials after maybe"},{"startTime":704.629,"endTime":705.789,"body":"they just did more volume."},{"startTime":705.789,"endTime":710.169,"body":"Maybe if you had done an extra set of calf"},{"startTime":705.789,"endTime":710.169,"body":"raises that would have offset the partials"},{"startTime":710.169,"endTime":713.809,"body":"that you did at the end, maybe there"},{"startTime":710.169,"endTime":713.809,"body":"should have been a control group that went"},{"startTime":713.809,"endTime":717.209,"body":"to failure and then did short range"},{"startTime":713.809,"endTime":717.209,"body":"partials versus the group that went to"},{"startTime":717.209,"endTime":719.889,"body":"failure and then did long range partials."},{"startTime":721.037,"endTime":724.777,"body":"So there's a number of kind of different"},{"startTime":721.037,"endTime":724.777,"body":"arms I would have personally loved to see."},{"startTime":724.777,"endTime":730.977,"body":"And then also the study is being reported"},{"startTime":724.777,"endTime":730.977,"body":"as this really dramatic effect of, I think"},{"startTime":730.977,"endTime":737.557,"body":"it was, I don't know what the percentage"},{"startTime":730.977,"endTime":737.557,"body":"change was between doing the partials and"},{"startTime":737.557,"endTime":739.417,"body":"not doing the partials, but it sounded"},{"startTime":737.557,"endTime":739.417,"body":"much bigger."},{"startTime":739.417,"endTime":742.077,"body":"I want to say it was like 80 % or"},{"startTime":739.417,"endTime":742.077,"body":"something like that."},{"startTime":742.077,"endTime":747.177,"body":"But if you actually look at the raw data,"},{"startTime":742.077,"endTime":747.177,"body":"it was like 0 .05 centimeters, which is"},{"startTime":747.177,"endTime":749.709,"body":"like, it's just."},{"startTime":749.709,"endTime":751.629,"body":"It's really small."},{"startTime":751.849,"endTime":754.339,"body":"So it's within the error of measurement."},{"startTime":754.339,"endTime":758.709,"body":"So like you could have actually just"},{"startTime":754.339,"endTime":758.709,"body":"gotten that through improper measuring."},{"startTime":759.449,"endTime":761.289,"body":"So I thought that was interesting."},{"startTime":761.289,"endTime":766.229,"body":"We can touch on that more as the paper"},{"startTime":761.289,"endTime":766.229,"body":"goes from pre -print to full print maybe."},{"startTime":766.269,"endTime":770.489,"body":"Along the same lines, there was another"},{"startTime":766.269,"endTime":770.489,"body":"study done by the same group, or at least"},{"startTime":770.489,"endTime":774.089,"body":"Milo was part of it, where they did leg"},{"startTime":770.489,"endTime":774.089,"body":"extensions and they either did them"},{"startTime":774.089,"endTime":776.717,"body":"sitting straight up or they did them"},{"startTime":774.089,"endTime":776.717,"body":"leaning back."},{"startTime":776.717,"endTime":781.557,"body":"and they found 170 % more growth from"},{"startTime":776.717,"endTime":781.557,"body":"leaning back in the leg extension, which"},{"startTime":781.557,"endTime":786.417,"body":"would stretch the rec fem a little bit"},{"startTime":781.557,"endTime":786.417,"body":"more pre stretch the quad."},{"startTime":786.737,"endTime":791.877,"body":"Again, I don't know how the actual effect"},{"startTime":786.737,"endTime":791.877,"body":"size was like, is that 170 % again, just"},{"startTime":791.877,"endTime":796.697,"body":"like, they gained one centimeter of mass,"},{"startTime":791.877,"endTime":796.697,"body":"I didn't delve into the paper deep enough"},{"startTime":796.697,"endTime":797.877,"body":"to really see that."},{"startTime":797.877,"endTime":802.177,"body":"But 170 % obviously sounds like a huge"},{"startTime":797.877,"endTime":802.177,"body":"number like, it's over two times the"},{"startTime":802.177,"endTime":805.285,"body":"amount of growth that you got by not"},{"startTime":802.177,"endTime":805.285,"body":"leaning back."},{"startTime":805.517,"endTime":810.357,"body":"And then the third thing to touch on this"},{"startTime":805.517,"endTime":810.357,"body":"similar topic is everything going around"},{"startTime":810.357,"endTime":813.937,"body":"the industry now with trying to"},{"startTime":810.357,"endTime":813.937,"body":"differentiate between stretch mediated,"},{"startTime":813.937,"endTime":819.057,"body":"mediated hypertrophy and lengthened"},{"startTime":813.937,"endTime":819.057,"body":"exposure or whatever."},{"startTime":819.057,"endTime":825.177,"body":"And I think this all started because Paul"},{"startTime":819.057,"endTime":825.177,"body":"and Chris Beardsley were like, none of"},{"startTime":825.177,"endTime":827.227,"body":"this is stretch mediated hypertrophy."},{"startTime":827.227,"endTime":832.717,"body":"These are gains are not happening because"},{"startTime":827.227,"endTime":832.717,"body":"stretch mediated hypertrophy is only when"},{"startTime":832.717,"endTime":834.317,"body":"you're stretching a muscle."},{"startTime":834.317,"endTime":837.517,"body":"at a long muscle length and it's being"},{"startTime":834.317,"endTime":837.517,"body":"stretched, it's not being worked"},{"startTime":837.517,"endTime":838.757,"body":"dynamically."},{"startTime":839.917,"endTime":844.197,"body":"And then length and partial people are"},{"startTime":839.917,"endTime":844.197,"body":"like, well, length and partials don't need"},{"startTime":844.197,"endTime":848.777,"body":"to be stretched mediated hypertrophy"},{"startTime":844.197,"endTime":848.777,"body":"because the point is not that you're"},{"startTime":848.777,"endTime":853.877,"body":"stretching the muscle to extreme lengths"},{"startTime":848.777,"endTime":853.877,"body":"under load, it's that you're spending more"},{"startTime":853.877,"endTime":858.257,"body":"time in the length and range of motion"},{"startTime":853.877,"endTime":858.257,"body":"doing dynamic contractions."},{"startTime":858.257,"endTime":860.493,"body":"And so there's all of this kind of..."},{"startTime":860.493,"endTime":864.293,"body":"pedantic stuff going on in the industry"},{"startTime":860.493,"endTime":864.293,"body":"right now."},{"startTime":864.293,"endTime":870.433,"body":"And I am both like kind of annoyed by"},{"startTime":864.293,"endTime":870.433,"body":"seeing all of it and how much importance"},{"startTime":870.433,"endTime":874.353,"body":"people are placing on it, but also kind of"},{"startTime":870.433,"endTime":874.353,"body":"semi intrigued in following it."},{"startTime":874.353,"endTime":876.273,"body":"So that's really all I got."},{"startTime":876.273,"endTime":879.163,"body":"I'm not going to delve super into it here"},{"startTime":876.273,"endTime":879.163,"body":"into the updates or whatever."},{"startTime":879.163,"endTime":881.933,"body":"But I thought it's interesting to kind of"},{"startTime":879.163,"endTime":881.933,"body":"relay that information to anybody"},{"startTime":881.933,"endTime":886.611,"body":"listening that maybe isn't deep enough in"},{"startTime":881.933,"endTime":886.611,"body":"to see all that that stuff that I just"},{"startTime":887.798,"endTime":890.918,"body":"pedantic is such a great term to use"},{"startTime":887.798,"endTime":890.918,"body":"there."},{"startTime":890.918,"endTime":895.678,"body":"The word that came to my mind was"},{"startTime":890.918,"endTime":895.678,"body":"semantics, but pedantic is a much better"},{"startTime":895.678,"endTime":895.897,"body":"term."},{"startTime":895.897,"endTime":900.698,"body":"But it's like, they're, they're arguing"},{"startTime":895.897,"endTime":900.698,"body":"over the proper terminology of what is"},{"startTime":900.698,"endTime":901.878,"body":"happening."},{"startTime":901.878,"endTime":908.457,"body":"As it but I think we can all agree, for"},{"startTime":901.878,"endTime":908.457,"body":"maybe 70 % of us can agree that like,"},{"startTime":909.018,"endTime":914.658,"body":"spending more time, like you said, under"},{"startTime":909.018,"endTime":914.658,"body":"dynamic, you know, load at a longer muscle"},{"startTime":914.658,"endTime":917.238,"body":"length is positively correlated."},{"startTime":917.238,"endTime":920.781,"body":"regardless of what the proper terminology"},{"startTime":917.238,"endTime":920.781,"body":"for it is."},{"startTime":920.781,"endTime":922.553,"body":"Right, exactly, agreed."},{"startTime":923.062,"endTime":923.602,"body":"Okay, cool."},{"startTime":923.602,"endTime":927.522,"body":"I'll run through my check -ins rather"},{"startTime":923.602,"endTime":927.522,"body":"quickly, or not check -ins, my updates"},{"startTime":927.522,"endTime":929.202,"body":"rather quickly."},{"startTime":929.202,"endTime":935.462,"body":"So as some of you know from from"},{"startTime":929.202,"endTime":935.462,"body":"Instagram, Jenny and I are in Bangkok,"},{"startTime":935.462,"endTime":939.922,"body":"Thailand for a medical procedure for"},{"startTime":935.462,"endTime":939.922,"body":"Jenny."},{"startTime":939.922,"endTime":945.322,"body":"We're freezing her eggs and ended up"},{"startTime":939.922,"endTime":945.322,"body":"spending a lot longer time here than"},{"startTime":945.322,"endTime":947.152,"body":"originally planned."},{"startTime":947.152,"endTime":950.656,"body":"So I thought I would be here for a about a"},{"startTime":947.152,"endTime":950.656,"body":"week."},{"startTime":950.774,"endTime":955.234,"body":"I got here last Wednesday, it's now"},{"startTime":950.774,"endTime":955.234,"body":"Tuesday and I will be here for at least"},{"startTime":955.234,"endTime":956.734,"body":"two more weeks."},{"startTime":957.394,"endTime":963.234,"body":"So the hard thing is Jenny had to start to"},{"startTime":957.394,"endTime":963.234,"body":"procedure stuff on the second day of her"},{"startTime":963.234,"endTime":964.214,"body":"cycle."},{"startTime":964.314,"endTime":968.234,"body":"But obviously like, you know, probably"},{"startTime":964.314,"endTime":968.234,"body":"most women on the pod listening to podcast"},{"startTime":968.234,"endTime":972.574,"body":"and like, it may not be the same day, you"},{"startTime":968.234,"endTime":972.574,"body":"know, every month and there's different"},{"startTime":972.574,"endTime":976.394,"body":"things that impact it travel being one of"},{"startTime":972.574,"endTime":976.394,"body":"the largest things that impact a cycle."},{"startTime":976.394,"endTime":978.294,"body":"So she got here early."},{"startTime":978.294,"endTime":980.598,"body":"And then her cycle was like seven days"},{"startTime":978.294,"endTime":980.598,"body":"late."},{"startTime":980.598,"endTime":982.218,"body":"or something like that."},{"startTime":982.238,"endTime":986.618,"body":"So she'll spend up like almost like a"},{"startTime":982.238,"endTime":986.618,"body":"month here, I think actually by the time"},{"startTime":986.618,"endTime":987.958,"body":"everything's done."},{"startTime":987.958,"endTime":993.508,"body":"And we just have a lot more time, which"},{"startTime":987.958,"endTime":993.508,"body":"is, it's both cool and a pain in the ass."},{"startTime":993.508,"endTime":997.558,"body":"Obviously I don't have as much clothes and"},{"startTime":993.508,"endTime":997.558,"body":"then there's shit going on back home and"},{"startTime":997.558,"endTime":998.958,"body":"in different things like that."},{"startTime":998.958,"endTime":1002.218,"body":"But I'm fortunate that work can just come"},{"startTime":998.958,"endTime":1002.218,"body":"with me, right?"},{"startTime":1002.218,"endTime":1004.368,"body":"As everyone sees I'm in a different room"},{"startTime":1002.218,"endTime":1004.368,"body":"and environment."},{"startTime":1004.368,"endTime":1006.578,"body":"So I do feel very, very grateful there."},{"startTime":1006.646,"endTime":1011.326,"body":"And then now that we are in the city, I"},{"startTime":1006.646,"endTime":1011.326,"body":"have had a drastic increase in daily"},{"startTime":1011.326,"endTime":1012.676,"body":"activity just from steps."},{"startTime":1012.676,"endTime":1014.766,"body":"The gym is about a 20 minute walk."},{"startTime":1014.766,"endTime":1019.426,"body":"And that has required dietary"},{"startTime":1014.766,"endTime":1019.426,"body":"intervention."},{"startTime":1020.226,"endTime":1023.076,"body":"And that is if I go nowhere else besides"},{"startTime":1020.226,"endTime":1023.076,"body":"just the gym and back."},{"startTime":1023.076,"endTime":1026.966,"body":"If we're walking to like a mall or going"},{"startTime":1023.076,"endTime":1026.966,"body":"shopping or anything like I'm doing 15, 20"},{"startTime":1026.966,"endTime":1031.566,"body":",000 steps per day, not great for the end"},{"startTime":1026.966,"endTime":1031.566,"body":"of my like, you know, peak build."},{"startTime":1031.566,"endTime":1036.588,"body":"So I've had to add an extra meal in which"},{"startTime":1031.566,"endTime":1036.588,"body":"I really, really don't want at all."},{"startTime":1036.694,"endTime":1041.444,"body":"But it's what's been required to keep my"},{"startTime":1036.694,"endTime":1041.444,"body":"body weight like ticking up."},{"startTime":1041.444,"endTime":1046.194,"body":"So now I'm by far eating the most food I"},{"startTime":1041.444,"endTime":1046.194,"body":"have ever eaten in my life."},{"startTime":1046.694,"endTime":1049.584,"body":"And I'm not enjoying it to be completely"},{"startTime":1046.694,"endTime":1049.584,"body":"transparent."},{"startTime":1049.584,"endTime":1050.734,"body":"I'm not enjoying it at all."},{"startTime":1050.734,"endTime":1051.474,"body":"I'm over it."},{"startTime":1051.474,"endTime":1052.078,"body":"Well."},{"startTime":1052.717,"endTime":1056.177,"body":"I think that happens to you every time"},{"startTime":1052.717,"endTime":1056.177,"body":"though that you get into the end peak"},{"startTime":1056.177,"endTime":1058.23,"body":"stages of your, your bulking phase."},{"startTime":1058.23,"endTime":1063.109,"body":"Yeah, except this year it's literally a"},{"startTime":1058.23,"endTime":1063.109,"body":"thousand calories more than last year."},{"startTime":1063.109,"endTime":1064.399,"body":"well you also weigh more too."},{"startTime":1064.399,"endTime":1066.129,"body":"I mean you have more muscle at least."},{"startTime":1066.129,"endTime":1066.802,"body":"Yeah."},{"startTime":1066.802,"endTime":1067.302,"body":"yeah."},{"startTime":1067.302,"endTime":1070.542,"body":"But I mean, it's it's it's staggering now."},{"startTime":1070.542,"endTime":1075.922,"body":"I need to be eating every pretty much two"},{"startTime":1070.542,"endTime":1075.922,"body":"and two hours, two and a half hours to"},{"startTime":1075.922,"endTime":1076.732,"body":"make it all."},{"startTime":1076.732,"endTime":1078.892,"body":"Or I have to stay up till like midnight to"},{"startTime":1076.732,"endTime":1078.892,"body":"get it all in."},{"startTime":1078.892,"endTime":1081.482,"body":"Like I had to do the one night, which was"},{"startTime":1078.892,"endTime":1081.482,"body":"miserable."},{"startTime":1082.502,"endTime":1086.162,"body":"All right, so that's the kind of negative"},{"startTime":1082.502,"endTime":1086.162,"body":"part."},{"startTime":1086.162,"endTime":1087.522,"body":"The gym here is really, really cool."},{"startTime":1087.522,"endTime":1093.402,"body":"I'm training at a gym called BPC Thailand,"},{"startTime":1087.522,"endTime":1093.402,"body":"Benhanced Performance Center."},{"startTime":1094.774,"endTime":1099.674,"body":"Ben Broughton, who's an IFBB pro out of"},{"startTime":1094.774,"endTime":1099.674,"body":"Singapore, owns it here."},{"startTime":1099.674,"endTime":1100.764,"body":"It's a very, very cool gym."},{"startTime":1100.764,"endTime":1105.014,"body":"It's all Max Pump and Gymleco kit, which"},{"startTime":1100.764,"endTime":1105.014,"body":"is very, very cool."},{"startTime":1105.014,"endTime":1108.874,"body":"And it's just a very good environment and"},{"startTime":1105.014,"endTime":1108.874,"body":"vibe."},{"startTime":1108.974,"endTime":1111.174,"body":"And they have a lot of Gymleco kit."},{"startTime":1111.174,"endTime":1115.064,"body":"So what's been cool is I got to test."},{"startTime":1115.064,"endTime":1118.394,"body":"I've been able to test a lot of the"},{"startTime":1115.064,"endTime":1118.394,"body":"equipment that I bought for Undefeated."},{"startTime":1118.394,"endTime":1122.477,"body":"And so far, I only missed the right call"},{"startTime":1118.394,"endTime":1122.477,"body":"once."},{"startTime":1122.477,"endTime":1123.126,"body":"guys."},{"startTime":1123.126,"endTime":1129.366,"body":"I passed on the Jim Leco pendulum squat"},{"startTime":1123.126,"endTime":1129.366,"body":"because it doesn't have a counterbalance."},{"startTime":1129.526,"endTime":1134.706,"body":"And in my experiences, which I've had a"},{"startTime":1129.526,"endTime":1134.706,"body":"few, the pendulums without a"},{"startTime":1134.706,"endTime":1137.666,"body":"counterbalance are absolute dog shit."},{"startTime":1137.846,"endTime":1139.376,"body":"Not the Jim Leco one."},{"startTime":1139.376,"endTime":1141.146,"body":"It is very, very nice."},{"startTime":1141.146,"endTime":1148.206,"body":"It's like I was I used it the other day"},{"startTime":1141.146,"endTime":1148.206,"body":"and I was I was baffled by how nice the"},{"startTime":1148.206,"endTime":1150.606,"body":"the resistance curve was and."},{"startTime":1151.862,"endTime":1153.262,"body":"I mean, it's just good."},{"startTime":1153.262,"endTime":1155.462,"body":"You can load it up well too."},{"startTime":1155.462,"endTime":1156.992,"body":"It's really smooth."},{"startTime":1156.992,"endTime":1163.522,"body":"It's not like brutal in the bottom like"},{"startTime":1156.992,"endTime":1163.522,"body":"the Watson one is that doesn't have a"},{"startTime":1163.522,"endTime":1164.682,"body":"counterbalance."},{"startTime":1164.682,"endTime":1167.512,"body":"And I was like, damn it, you know, I"},{"startTime":1164.682,"endTime":1167.512,"body":"fucked up."},{"startTime":1167.512,"endTime":1170.042,"body":"Like we definitely should have bought"},{"startTime":1167.512,"endTime":1170.042,"body":"this."},{"startTime":1170.262,"endTime":1171.492,"body":"We still have a pendulum."},{"startTime":1171.492,"endTime":1176.096,"body":"We just got it from somewhere else with a"},{"startTime":1171.492,"endTime":1176.096,"body":"counterbalance, but I was."},{"startTime":1176.182,"endTime":1177.282,"body":"quite surprised at that."},{"startTime":1177.282,"endTime":1181.682,"body":"So kudos to Jim Leco for somehow figuring"},{"startTime":1177.282,"endTime":1181.682,"body":"that build out, but it is a very, very"},{"startTime":1181.682,"endTime":1182.67,"body":"good pendulum."},{"startTime":1182.765,"endTime":1184.565,"body":"I'm looking at it right now online."},{"startTime":1184.565,"endTime":1187.165,"body":"I just I just googled it as you were"},{"startTime":1184.565,"endTime":1187.165,"body":"talking."},{"startTime":1187.205,"endTime":1188.165,"body":"Yeah, it looks great."},{"startTime":1188.165,"endTime":1192.455,"body":"I mean, it is it is interesting that there"},{"startTime":1188.165,"endTime":1192.455,"body":"isn't a counterbalance."},{"startTime":1192.455,"endTime":1195.225,"body":"But that's cool that it's still it still"},{"startTime":1192.455,"endTime":1195.225,"body":"works."},{"startTime":1195.225,"endTime":1197.565,"body":"I mean, it looks it looks really solid."},{"startTime":1197.565,"endTime":1200.265,"body":"I I have a counterbalance option on mine."},{"startTime":1200.265,"endTime":1205.305,"body":"So it's like a it's an extra arm there you"},{"startTime":1200.265,"endTime":1205.305,"body":"can add the counterbalance if you want to"},{"startTime":1205.305,"endTime":1206.725,"body":"but you don't have to."},{"startTime":1206.725,"endTime":1212.053,"body":"And I actually generally use it without"},{"startTime":1206.725,"endTime":1212.053,"body":"the counterbalance."},{"startTime":1212.205,"endTime":1216.705,"body":"It's definitely heavier at the bottom, but"},{"startTime":1212.205,"endTime":1216.705,"body":"I think that's kind of what you would"},{"startTime":1216.705,"endTime":1218.805,"body":"expect without the counterbalance."},{"startTime":1218.805,"endTime":1220.865,"body":"So what do you find with that one?"},{"startTime":1220.865,"endTime":1224.081,"body":"Is it also like quite hard at the bottom,"},{"startTime":1220.865,"endTime":1224.081,"body":"but just smooth so it's okay?"},{"startTime":1224.081,"endTime":1224.206,"body":"Or?"},{"startTime":1224.206,"endTime":1228.466,"body":"no it deloads into the bottom and then it"},{"startTime":1224.206,"endTime":1228.466,"body":"picks up like a little bit."},{"startTime":1228.466,"endTime":1230.469,"body":"Yeah, it's it's very, very good."},{"startTime":1230.469,"endTime":1233.389,"body":"banding it a little bit."},{"startTime":1233.389,"endTime":1233.87,"body":"Yeah."},{"startTime":1233.87,"endTime":1240.77,"body":"really interesting is I found I was able"},{"startTime":1233.87,"endTime":1240.77,"body":"to load it nearly identical to how I load"},{"startTime":1240.77,"endTime":1244.88,"body":"the Arsenal pendulum that has the big"},{"startTime":1240.77,"endTime":1244.88,"body":"counterbalance on it."},{"startTime":1244.88,"endTime":1246.473,"body":"Like within like 10 kilos."},{"startTime":1246.473,"endTime":1247.003,"body":"Arsenal one?"},{"startTime":1247.003,"endTime":1248.507,"body":"Are you up to three plates?"},{"startTime":1250.006,"endTime":1251.502,"body":"Yeah, yeah, yeah."},{"startTime":1251.597,"endTime":1253.597,"body":"Cause I find the arsenal one really heavy."},{"startTime":1253.597,"endTime":1261.457,"body":"Like I remember when I did it at Armbrust"},{"startTime":1253.597,"endTime":1261.457,"body":"in Denver, it was, I want to say my top"},{"startTime":1261.457,"endTime":1264.797,"body":"set was three plates, but then I had to"},{"startTime":1261.457,"endTime":1264.797,"body":"back off to like two and a half plates for"},{"startTime":1264.797,"endTime":1268.377,"body":"the, for the back offset for, I don't"},{"startTime":1264.797,"endTime":1268.377,"body":"know, whatever rep range I was using eight"},{"startTime":1268.377,"endTime":1269.814,"body":"to 10, something like that."},{"startTime":1269.814,"endTime":1271.674,"body":"Yeah, I have it in my current program."},{"startTime":1271.674,"endTime":1274.924,"body":"I'm at four or sorry, not four, three,"},{"startTime":1271.674,"endTime":1274.924,"body":"three plates."},{"startTime":1274.924,"endTime":1276.734,"body":"No, not four, three plates."},{"startTime":1276.734,"endTime":1279.874,"body":"And that is what I do the like the"},{"startTime":1276.734,"endTime":1279.874,"body":"integrated partials with."},{"startTime":1279.874,"endTime":1283.654,"body":"And I got like eight, eight reps with the"},{"startTime":1279.874,"endTime":1283.654,"body":"integrated partials."},{"startTime":1283.654,"endTime":1287.494,"body":"So like 16 lengthened exposures on it."},{"startTime":1287.574,"endTime":1288.333,"body":"Yeah."},{"startTime":1288.333,"endTime":1288.723,"body":"strong."},{"startTime":1288.723,"endTime":1290.085,"body":"Yeah, very cool."},{"startTime":1291.254,"endTime":1295.954,"body":"So is that and then the last thing the the"},{"startTime":1291.254,"endTime":1295.954,"body":"hospital we're using here is called boom"},{"startTime":1295.954,"endTime":1303.634,"body":"rune grad and it's Amazing like it is a"},{"startTime":1295.954,"endTime":1303.634,"body":"very very well oiled machine."},{"startTime":1303.634,"endTime":1308.234,"body":"It's smooth They have translators for like"},{"startTime":1303.634,"endTime":1308.234,"body":"a bunch of different languages you sit"},{"startTime":1308.234,"endTime":1309.114,"body":"down with the doctor."},{"startTime":1309.114,"endTime":1317.174,"body":"They explain things like it's just a stark"},{"startTime":1309.114,"endTime":1317.174,"body":"contrast to my experiences in hospitals"},{"startTime":1317.174,"endTime":1319.804,"body":"and it was"},{"startTime":1320.022,"endTime":1323.272,"body":"very, very impressive, to be completely"},{"startTime":1320.022,"endTime":1323.272,"body":"honest."},{"startTime":1323.272,"endTime":1325.822,"body":"So we'll be going back a few more times."},{"startTime":1325.822,"endTime":1331.142,"body":"I'm actually going to go on Thursday to"},{"startTime":1325.822,"endTime":1331.142,"body":"get some fertility testing of my own done"},{"startTime":1331.142,"endTime":1333.962,"body":"to pretty much see how how shut down I am."},{"startTime":1334.282,"endTime":1337.892,"body":"But I'm kind of just excited to go back."},{"startTime":1337.892,"endTime":1342.442,"body":"They have a full Starbucks inside, like"},{"startTime":1337.892,"endTime":1342.442,"body":"multiple, multiple meal places and stuff"},{"startTime":1342.442,"endTime":1345.982,"body":"like it's just pretty fucking cool to be"},{"startTime":1342.442,"endTime":1345.982,"body":"completely honest."},{"startTime":1345.982,"endTime":1349.442,"body":"So I'm excited to just go back and walk"},{"startTime":1345.982,"endTime":1349.442,"body":"around and look at shit and stuff."},{"startTime":1349.442,"endTime":1349.91,"body":"But."},{"startTime":1349.91,"endTime":1354.31,"body":"It's been a cool experience and I think"},{"startTime":1349.91,"endTime":1354.31,"body":"we're pretty pumped about the decision we"},{"startTime":1354.31,"endTime":1356.812,"body":"made on the location and stuff."},{"startTime":1356.877,"endTime":1357.957,"body":"Nice, love that."},{"startTime":1357.957,"endTime":1361.013,"body":"Post up and do your laptop work in the"},{"startTime":1357.957,"endTime":1361.013,"body":"hospital, man."},{"startTime":1361.27,"endTime":1362.765,"body":"Yeah, I can."},{"startTime":1362.765,"endTime":1367.285,"body":"All right, so you want to jump into the"},{"startTime":1362.765,"endTime":1367.285,"body":"topic today?"},{"startTime":1367.845,"endTime":1372.345,"body":"All right, so we're talking about"},{"startTime":1367.845,"endTime":1372.345,"body":"hamstrings and like we've done in the"},{"startTime":1372.345,"endTime":1378.085,"body":"past, we're going to break it down into"},{"startTime":1372.345,"endTime":1378.085,"body":"commercial gym, garage gym or home gym, CF"},{"startTime":1378.085,"endTime":1383.665,"body":"gym type setup or dumbbell and bands only"},{"startTime":1378.085,"endTime":1383.665,"body":"kind of to represent the three different"},{"startTime":1383.665,"endTime":1385.425,"body":"types of programs we have at Paragon."},{"startTime":1385.425,"endTime":1390.165,"body":"So that's how I think about this stuff in"},{"startTime":1385.425,"endTime":1390.165,"body":"those three kind of categories or buckets."},{"startTime":1390.465,"endTime":1392.133,"body":"Hamstrings are..."},{"startTime":1392.621,"endTime":1396.061,"body":"I guess I'll say we'll spend most of our"},{"startTime":1392.621,"endTime":1396.061,"body":"time on commercial gym because that's"},{"startTime":1396.061,"endTime":1401.181,"body":"where we expect most people are but"},{"startTime":1396.061,"endTime":1401.181,"body":"hamstrings are somewhat of a simple muscle"},{"startTime":1401.181,"endTime":1406.541,"body":"group in the sense that you have hip"},{"startTime":1401.181,"endTime":1406.541,"body":"flexion or hip extension and knee flexion."},{"startTime":1406.761,"endTime":1411.161,"body":"So you actually wrote down a third"},{"startTime":1406.761,"endTime":1411.161,"body":"category you wrote down unilateral knee"},{"startTime":1411.161,"endTime":1411.621,"body":"flexion."},{"startTime":1411.621,"endTime":1416.681,"body":"So that would be single leg, leg curls or"},{"startTime":1411.621,"endTime":1416.681,"body":"whatever which still fit into the category"},{"startTime":1416.681,"endTime":1419.341,"body":"of knee flexion but it's certainly a"},{"startTime":1416.681,"endTime":1419.341,"body":"different variation."},{"startTime":1419.341,"endTime":1423.241,"body":"By that token, I guess you could also put"},{"startTime":1419.341,"endTime":1423.241,"body":"like single leg RDLs into the mix too."},{"startTime":1423.241,"endTime":1426.031,"body":"But they all have value for sure."},{"startTime":1426.031,"endTime":1430.261,"body":"But the nice thing about the hamstrings is"},{"startTime":1426.031,"endTime":1430.261,"body":"that they really are trained fully by two"},{"startTime":1430.261,"endTime":1431.261,"body":"movement patterns."},{"startTime":1431.261,"endTime":1435.621,"body":"So you have one where you hip extend,"},{"startTime":1431.261,"endTime":1435.621,"body":"meaning that your legs are straight and"},{"startTime":1435.621,"endTime":1436.901,"body":"you're bending at the waist."},{"startTime":1436.901,"endTime":1440.561,"body":"And then you have one where you knee flex."},{"startTime":1440.561,"endTime":1446.541,"body":"And so your knees are bending, your heels"},{"startTime":1440.561,"endTime":1446.541,"body":"are coming towards your butt and your"},{"startTime":1446.541,"endTime":1449.119,"body":"torso is remaining mostly stable."},{"startTime":1449.229,"endTime":1453.449,"body":"And then there's kind of that hybrid one"},{"startTime":1449.229,"endTime":1453.449,"body":"that you brought up in the notes, which"},{"startTime":1453.449,"endTime":1461.009,"body":"would be like your GHR or a Nordic or"},{"startTime":1453.449,"endTime":1461.009,"body":"something like that, where you are."},{"startTime":1461.169,"endTime":1466.389,"body":"It's kind of like a hybrid of both your"},{"startTime":1461.169,"endTime":1466.389,"body":"hip extending and you're also knee flexing"},{"startTime":1466.389,"endTime":1470.109,"body":"simultaneously, and that movement is is a"},{"startTime":1466.389,"endTime":1470.109,"body":"crusher."},{"startTime":1470.109,"endTime":1473.629,"body":"I mean, it the amount of soreness that you"},{"startTime":1470.109,"endTime":1473.629,"body":"get, it's what's called an eccentric"},{"startTime":1473.629,"endTime":1474.539,"body":"loaded movement."},{"startTime":1474.539,"endTime":1478.951,"body":"So the benefit to the movement is almost"},{"startTime":1474.539,"endTime":1478.951,"body":"entirely in controlling."},{"startTime":1479.053,"endTime":1480.993,"body":"your descent down."},{"startTime":1480.993,"endTime":1484.353,"body":"And yes, there is stimulus in the ascent."},{"startTime":1484.353,"endTime":1487.813,"body":"But a lot of people that aren't even"},{"startTime":1484.353,"endTime":1487.813,"body":"strong enough to do the ascent will just"},{"startTime":1487.813,"endTime":1491.553,"body":"control their way down and then kind of"},{"startTime":1487.813,"endTime":1491.553,"body":"like push themselves back up using their"},{"startTime":1491.553,"endTime":1492.273,"body":"upper body."},{"startTime":1492.273,"endTime":1495.913,"body":"And there's still significant benefit in"},{"startTime":1492.273,"endTime":1495.913,"body":"the movement there too."},{"startTime":1495.913,"endTime":1501.253,"body":"But as far as soreness goes across"},{"startTime":1495.913,"endTime":1501.253,"body":"hamstring movements, like RDLs are"},{"startTime":1501.253,"endTime":1506.861,"body":"certainly up there, but GHRs are probably"},{"startTime":1501.253,"endTime":1506.861,"body":"even more damaging than the RDL is."},{"startTime":1506.861,"endTime":1510.721,"body":"for the fact that it is so eccentrically"},{"startTime":1506.861,"endTime":1510.721,"body":"loaded there."},{"startTime":1510.841,"endTime":1514.481,"body":"Any thoughts from you kind of on just"},{"startTime":1510.841,"endTime":1514.481,"body":"basic intro to hamstrings before we get"},{"startTime":1514.481,"endTime":1515.705,"body":"into the details?"},{"startTime":1515.734,"endTime":1518.094,"body":"No, I mean, you covered it perfectly."},{"startTime":1518.174,"endTime":1520.434,"body":"And I just wanted to include the the G .H"},{"startTime":1518.174,"endTime":1520.434,"body":".R."},{"startTime":1520.434,"endTime":1524.194,"body":"as it is this kind of like unique unicorn"},{"startTime":1520.434,"endTime":1524.194,"body":"exercise."},{"startTime":1524.194,"endTime":1527.342,"body":"It does a little bit of both at the same"},{"startTime":1524.194,"endTime":1527.342,"body":"time sort of thing."},{"startTime":1527.501,"endTime":1531.421,"body":"You don't really see it programmed too"},{"startTime":1527.501,"endTime":1531.421,"body":"much into hypertrophy programs though."},{"startTime":1531.421,"endTime":1539.781,"body":"I feel like it's more of a athletic prehab"},{"startTime":1531.421,"endTime":1539.781,"body":"movement for like, yeah, you know,"},{"startTime":1539.781,"endTime":1544.061,"body":"hamstring tears and sprinters and things"},{"startTime":1539.781,"endTime":1544.061,"body":"along those lines."},{"startTime":1544.061,"endTime":1544.871,"body":"How about, how about you?"},{"startTime":1544.871,"endTime":1547.685,"body":"Have you seen it programmed into"},{"startTime":1544.871,"endTime":1547.685,"body":"hypertrophy too much?"},{"startTime":1547.746,"endTime":1551.646,"body":"the hard thing is a lot of gyms just don't"},{"startTime":1547.746,"endTime":1551.646,"body":"have have the piece of equipment."},{"startTime":1552.206,"endTime":1556.286,"body":"You know, like I mean, many do not."},{"startTime":1556.286,"endTime":1561.226,"body":"And I think it's it's hard to like when"},{"startTime":1556.286,"endTime":1561.226,"body":"when I see."},{"startTime":1561.226,"endTime":1563.946,"body":"So one of the things that I'll typically"},{"startTime":1561.226,"endTime":1563.946,"body":"do with a lot of new clients that I will"},{"startTime":1563.946,"endTime":1567.586,"body":"be doing training for, as I say, hey, send"},{"startTime":1563.946,"endTime":1567.586,"body":"me a walkthrough video of you walking"},{"startTime":1567.586,"endTime":1571.546,"body":"around the gym with either a video or take"},{"startTime":1567.586,"endTime":1571.546,"body":"pictures of, you know, pretty much every"},{"startTime":1571.546,"endTime":1573.436,"body":"angle so I could see all the equipment in"},{"startTime":1571.546,"endTime":1573.436,"body":"the gym."},{"startTime":1573.436,"endTime":1575.15,"body":"If people have it."},{"startTime":1575.702,"endTime":1578.042,"body":"I'll program it like I really like that"},{"startTime":1575.702,"endTime":1578.042,"body":"movement."},{"startTime":1578.042,"endTime":1583.262,"body":"I think it has a pretty good carryover"},{"startTime":1578.042,"endTime":1583.262,"body":"into just like body awareness, body"},{"startTime":1583.262,"endTime":1588.142,"body":"control, you know, using synergistic"},{"startTime":1583.262,"endTime":1588.142,"body":"systems, you know, like through the core"},{"startTime":1588.142,"endTime":1589.762,"body":"and different things like that."},{"startTime":1589.762,"endTime":1595.534,"body":"But yeah, I would say the limitation is"},{"startTime":1589.762,"endTime":1595.534,"body":"many, many gyms just don't have one."},{"startTime":1596.141,"endTime":1597.941,"body":"Yeah, I mean, so that would be like a GHD."},{"startTime":1597.941,"endTime":1601.461,"body":"Like you could do your GHRs on a GHD."},{"startTime":1601.521,"endTime":1608.441,"body":"You could also like what most people do if"},{"startTime":1601.521,"endTime":1608.441,"body":"gyms don't have a GHD is they will put a"},{"startTime":1608.441,"endTime":1612.601,"body":"barbell down on the ground super low or a"},{"startTime":1608.441,"endTime":1612.601,"body":"Smith machine works."},{"startTime":1612.601,"endTime":1615.881,"body":"You load up a Smith machine and put it on"},{"startTime":1612.601,"endTime":1615.881,"body":"the ground and then you kind of wedge your"},{"startTime":1615.881,"endTime":1618.131,"body":"feet behind the barbell underneath it."},{"startTime":1618.131,"endTime":1619.441,"body":"And that's how I used to do them."},{"startTime":1619.441,"endTime":1624.845,"body":"When Brian Miner coached me back in 2020,"},{"startTime":1619.441,"endTime":1624.845,"body":"he had me doing a bunch of those."},{"startTime":1624.845,"endTime":1626.745,"body":"And that's exactly how I did it."},{"startTime":1626.745,"endTime":1630.845,"body":"Heavy barbell on the ground with a little"},{"startTime":1626.745,"endTime":1630.845,"body":"pad underneath so that my knees weren't"},{"startTime":1630.845,"endTime":1635.425,"body":"digging into like the hard horse stall"},{"startTime":1630.845,"endTime":1635.425,"body":"mats and then doing them that way."},{"startTime":1635.425,"endTime":1636.925,"body":"So, no, I love them."},{"startTime":1636.925,"endTime":1637.825,"body":"I think they're great."},{"startTime":1637.825,"endTime":1641.725,"body":"There's a video of Tyreke Hill for anybody"},{"startTime":1637.825,"endTime":1641.725,"body":"that is interested."},{"startTime":1641.725,"endTime":1646.315,"body":"There's a video of Tyreke Hill, the wide"},{"startTime":1641.725,"endTime":1646.315,"body":"receiver for, I guess, the Dolphins now,"},{"startTime":1646.315,"endTime":1648.085,"body":"but he was on the Chiefs then."},{"startTime":1648.085,"endTime":1651.309,"body":"Basically doing a set of 10 of those"},{"startTime":1648.085,"endTime":1651.309,"body":"without..."},{"startTime":1651.309,"endTime":1653.279,"body":"using his hands to push back up."},{"startTime":1653.279,"endTime":1656.729,"body":"So he would descend down and like hover"},{"startTime":1653.279,"endTime":1656.729,"body":"above the ground, like six inches above"},{"startTime":1656.729,"endTime":1659.288,"body":"the ground, and then ascend back up."},{"startTime":1659.309,"endTime":1663.269,"body":"And he had a set of 10 and watching him do"},{"startTime":1659.309,"endTime":1663.269,"body":"like the last two or three reps and"},{"startTime":1663.269,"endTime":1665.949,"body":"maintaining his torso position."},{"startTime":1665.949,"endTime":1667.239,"body":"Because that's the first thing that"},{"startTime":1665.949,"endTime":1667.239,"body":"breaks."},{"startTime":1667.239,"endTime":1670.689,"body":"If you're doing that movement, you go down"},{"startTime":1667.239,"endTime":1670.689,"body":"and you begin to come back up your torso"},{"startTime":1670.689,"endTime":1672.549,"body":"kind of breaks from your hip line."},{"startTime":1672.549,"endTime":1676.709,"body":"And he just maintained this perfectly"},{"startTime":1672.549,"endTime":1676.709,"body":"static is just really impressive, like"},{"startTime":1676.709,"endTime":1680.357,"body":"Google Tyree kill doing GHRs or Nordics or"},{"startTime":1676.709,"endTime":1680.357,"body":"whatever."},{"startTime":1681.133,"endTime":1684.153,"body":"as in YouTube, but it's worth checking"},{"startTime":1681.133,"endTime":1684.153,"body":"out."},{"startTime":1684.233,"endTime":1691.473,"body":"Okay, so in a commercial gym, because we"},{"startTime":1684.233,"endTime":1691.473,"body":"know that training the hamstrings requires"},{"startTime":1691.473,"endTime":1696.773,"body":"hip extension and knee flexion, basically"},{"startTime":1691.473,"endTime":1696.773,"body":"two movements, there's a number of ways we"},{"startTime":1696.773,"endTime":1698.093,"body":"can kind of go about doing this."},{"startTime":1698.093,"endTime":1704.493,"body":"When we talk about my preferred way of"},{"startTime":1698.093,"endTime":1704.493,"body":"pairing these up, I love having an RDL and"},{"startTime":1704.493,"endTime":1710.829,"body":"a lying leg curl paired together or a 45"},{"startTime":1704.493,"endTime":1710.829,"body":"degree or"},{"startTime":1710.829,"endTime":1714.849,"body":"GHD hip extension combined with a seated"},{"startTime":1710.829,"endTime":1714.849,"body":"leg curl."},{"startTime":1714.849,"endTime":1721.789,"body":"And that's because the RDL is a lengthened"},{"startTime":1714.849,"endTime":1721.789,"body":"biased movement, whereas the lying leg"},{"startTime":1721.789,"endTime":1724.469,"body":"curl is a short biased movement."},{"startTime":1724.989,"endTime":1729.989,"body":"Flip the script when we go to 45 degree"},{"startTime":1724.989,"endTime":1729.989,"body":"hip extension, that's a short biased"},{"startTime":1729.989,"endTime":1735.649,"body":"movement now on the hip extension portion,"},{"startTime":1729.989,"endTime":1735.649,"body":"but going to seated leg curl where we get"},{"startTime":1735.649,"endTime":1739.969,"body":"a bit more of the lengthened exposure"},{"startTime":1735.649,"endTime":1739.969,"body":"through the longer muscle length there."},{"startTime":1740.269,"endTime":1744.599,"body":"So both of those pairings to me work"},{"startTime":1740.269,"endTime":1744.599,"body":"incredibly well."},{"startTime":1744.599,"endTime":1749.949,"body":"And anytime that I design a program for"},{"startTime":1744.599,"endTime":1749.949,"body":"clients with two leg days in it or two"},{"startTime":1749.949,"endTime":1755.889,"body":"hamstring days, it's always going to have"},{"startTime":1749.949,"endTime":1755.889,"body":"one day with RDL and lying leg curl and"},{"startTime":1755.889,"endTime":1760.149,"body":"one day with 45 degree and seated leg"},{"startTime":1755.889,"endTime":1760.149,"body":"curl, assuming that the client has access"},{"startTime":1760.149,"endTime":1762.489,"body":"to all of those different equipment"},{"startTime":1760.149,"endTime":1762.489,"body":"pieces."},{"startTime":1762.489,"endTime":1765.078,"body":"What are your kind of basic thoughts on"},{"startTime":1762.489,"endTime":1765.078,"body":"that?"},{"startTime":1765.078,"endTime":1768.686,"body":"I mean, I don't think there is a better"},{"startTime":1765.078,"endTime":1768.686,"body":"way that you can do it."},{"startTime":1770.23,"endTime":1777.49,"body":"Like if like Brian just put together a"},{"startTime":1770.23,"endTime":1777.49,"body":"very concise and very, very targeted"},{"startTime":1777.49,"endTime":1782.381,"body":"explanation of how to program for"},{"startTime":1777.49,"endTime":1782.381,"body":"hamstrings really well right there."},{"startTime":1782.381,"endTime":1783.521,"body":"Alright sweet, let's go home."},{"startTime":1783.521,"endTime":1783.811,"body":"That's it."},{"startTime":1783.811,"endTime":1784.731,"body":"That's all we need."},{"startTime":1784.731,"endTime":1785.841,"body":"We're done."},{"startTime":1788.141,"endTime":1789.101,"body":"Yeah."},{"startTime":1789.101,"endTime":1793.661,"body":"So those are like really the basic"},{"startTime":1789.101,"endTime":1793.661,"body":"movements and we can we can expand out a"},{"startTime":1793.661,"endTime":1796.301,"body":"little bit and be like, okay, RDL."},{"startTime":1796.301,"endTime":1799.911,"body":"Well, there's a ton of different RDL"},{"startTime":1796.301,"endTime":1799.911,"body":"variations that you can do."},{"startTime":1799.911,"endTime":1806.581,"body":"From basic versions, you have barbell,"},{"startTime":1799.911,"endTime":1806.581,"body":"dumbbell, trap bar, or even the new"},{"startTime":1806.581,"endTime":1810.681,"body":"variation sweeping the internet that I've"},{"startTime":1806.581,"endTime":1810.681,"body":"been programming for a number of years is"},{"startTime":1810.681,"endTime":1812.701,"body":"the cable RDL."},{"startTime":1813.181,"endTime":1818.265,"body":"And the cable RDL is have you done cable"},{"startTime":1813.181,"endTime":1818.265,"body":"RDL before?"},{"startTime":1818.582,"endTime":1824.162,"body":"I have, I find that they kind of require a"},{"startTime":1818.582,"endTime":1824.162,"body":"few different things to be in your favor"},{"startTime":1824.162,"endTime":1825.197,"body":"with the gym."},{"startTime":1825.197,"endTime":1831.277,"body":"Yeah, so the issue that I've experienced"},{"startTime":1825.197,"endTime":1831.277,"body":"is that once you become strong, the way"},{"startTime":1831.277,"endTime":1833.657,"body":"the cables are set up is that they're"},{"startTime":1831.277,"endTime":1833.657,"body":"pulling you forward."},{"startTime":1833.657,"endTime":1836.717,"body":"And so that's part of the benefit of the"},{"startTime":1833.657,"endTime":1836.717,"body":"cable is it's like, great, it's pulling"},{"startTime":1836.717,"endTime":1837.167,"body":"you forward."},{"startTime":1837.167,"endTime":1841.537,"body":"It's allowing you to really focus on that"},{"startTime":1837.167,"endTime":1841.537,"body":"disparity between where your butt goes"},{"startTime":1841.537,"endTime":1844.927,"body":"back and your torso is bending forward."},{"startTime":1844.927,"endTime":1849.897,"body":"So you're able to get an extremely long"},{"startTime":1844.927,"endTime":1849.897,"body":"range of motion through the hamstrings."},{"startTime":1849.897,"endTime":1851.117,"body":"But part of..."},{"startTime":1851.117,"endTime":1855.677,"body":"the drawback of the cable pulling you"},{"startTime":1851.117,"endTime":1855.677,"body":"forward is that your feet are feeling like"},{"startTime":1855.677,"endTime":1859.957,"body":"they need to slide forward the entire time"},{"startTime":1855.677,"endTime":1859.957,"body":"as you begin to ascend up."},{"startTime":1859.957,"endTime":1862.437,"body":"So it's very, the stability is not great."},{"startTime":1862.437,"endTime":1866.617,"body":"To have a perfect cable RDL, what you"},{"startTime":1862.437,"endTime":1866.617,"body":"would need is you would need the cable to"},{"startTime":1866.617,"endTime":1871.127,"body":"be coming out of the ground, like directly"},{"startTime":1866.617,"endTime":1871.127,"body":"beneath you."},{"startTime":1871.127,"endTime":1874.357,"body":"So it kind of emulates the path that you"},{"startTime":1871.127,"endTime":1874.357,"body":"would have with a barbell."},{"startTime":1874.617,"endTime":1879.277,"body":"However, to do that, you either can do, I"},{"startTime":1874.617,"endTime":1879.277,"body":"guess I've seen people doing it on like a"},{"startTime":1879.277,"endTime":1880.31,"body":"belt squat machine."},{"startTime":1880.31,"endTime":1881.217,"body":"squat yeah."},{"startTime":1881.217,"endTime":1885.217,"body":"you can do like a belt squat RDL, which"},{"startTime":1881.217,"endTime":1885.217,"body":"kind of emulates the cable RDL thing a"},{"startTime":1885.217,"endTime":1886.697,"body":"little bit."},{"startTime":1886.937,"endTime":1893.157,"body":"Or alternatively, what I've done in my"},{"startTime":1886.937,"endTime":1893.157,"body":"home gym is I've stood on like a 12 inch"},{"startTime":1893.157,"endTime":1898.317,"body":"riser and I've done cable RDLs because"},{"startTime":1893.157,"endTime":1898.317,"body":"then the cable that's coming out of the"},{"startTime":1898.317,"endTime":1904.017,"body":"ground has enough clearance room so that"},{"startTime":1898.317,"endTime":1904.017,"body":"when you get to the bottom, you're not"},{"startTime":1904.017,"endTime":1906.337,"body":"bottoming out the machine there."},{"startTime":1907.177,"endTime":1909.709,"body":"But it definitely has its limitations."},{"startTime":1909.709,"endTime":1912.929,"body":"However, if you're not super strong and"},{"startTime":1909.709,"endTime":1912.929,"body":"the weight isn't really pulling you"},{"startTime":1912.929,"endTime":1918.749,"body":"forward, I think it's an extremely"},{"startTime":1912.929,"endTime":1918.749,"body":"effective way of getting hamstring"},{"startTime":1918.749,"endTime":1922.069,"body":"stimulus with a much more even resistance"},{"startTime":1918.749,"endTime":1922.069,"body":"profile."},{"startTime":1922.069,"endTime":1925.269,"body":"Because the thing with the free weights is"},{"startTime":1922.069,"endTime":1925.269,"body":"that it's always going to be easy at the"},{"startTime":1925.269,"endTime":1927.329,"body":"top and hardest at the bottom."},{"startTime":1927.329,"endTime":1930.869,"body":"With the cable, it's going to be much more"},{"startTime":1927.329,"endTime":1930.869,"body":"even across the board where you feel that"},{"startTime":1930.869,"endTime":1934.569,"body":"kind of similar stimulus throughout the"},{"startTime":1930.869,"endTime":1934.569,"body":"entire range of motion."},{"startTime":1934.609,"endTime":1937.689,"body":"So those are kind of the main RDL"},{"startTime":1934.609,"endTime":1937.689,"body":"variations."},{"startTime":1937.689,"endTime":1938.285,"body":"And then..."},{"startTime":1938.285,"endTime":1941.525,"body":"from the bilateral versions, you could do"},{"startTime":1938.285,"endTime":1941.525,"body":"all of those single leg."},{"startTime":1941.525,"endTime":1943.965,"body":"You can elevate your single leg."},{"startTime":1943.965,"endTime":1947.985,"body":"You could do a B stance where you kind of"},{"startTime":1943.965,"endTime":1947.985,"body":"are in like a staggered or a kickstand"},{"startTime":1947.985,"endTime":1949.245,"body":"stance."},{"startTime":1949.585,"endTime":1954.504,"body":"You can elevate your back leg on a bench"},{"startTime":1949.585,"endTime":1954.504,"body":"or on a wall, or you could just have it"},{"startTime":1954.504,"endTime":1956.385,"body":"hovering behind you."},{"startTime":1956.385,"endTime":1961.045,"body":"The hovering behind you way, I feel like"},{"startTime":1956.385,"endTime":1961.045,"body":"is probably something I program more for"},{"startTime":1961.045,"endTime":1966.597,"body":"athleticism and sport than for hypertrophy"},{"startTime":1961.045,"endTime":1966.597,"body":"because it creates..."},{"startTime":1966.861,"endTime":1971.361,"body":"a little bit of balance issue and your"},{"startTime":1966.861,"endTime":1971.361,"body":"stability then goes down."},{"startTime":1971.361,"endTime":1975.801,"body":"It's actually quite tough to do that"},{"startTime":1971.361,"endTime":1975.801,"body":"movement with heavy weight in your hand to"},{"startTime":1975.801,"endTime":1979.081,"body":"literally stand on one leg with like a"},{"startTime":1975.801,"endTime":1979.081,"body":"hundred pound dumbbell in each hand or"},{"startTime":1979.081,"endTime":1980.741,"body":"something along those lines, but it's"},{"startTime":1979.081,"endTime":1980.741,"body":"doable."},{"startTime":1980.741,"endTime":1983.061,"body":"You just kind of have to train it."},{"startTime":1983.061,"endTime":1983.551,"body":"How about you?"},{"startTime":1983.551,"endTime":1986.731,"body":"What are your favorite of the RDL"},{"startTime":1983.551,"endTime":1986.731,"body":"variations?"},{"startTime":1988.726,"endTime":1991.206,"body":"Barbell, for sure."},{"startTime":1991.206,"endTime":1994.986,"body":"And then a belt squat variation."},{"startTime":1995.326,"endTime":1995.713,"body":"Yeah."},{"startTime":1995.713,"endTime":1995.993,"body":"used that?"},{"startTime":1995.993,"endTime":1996.573,"body":"You've used that one?"},{"startTime":1996.573,"endTime":1998.405,"body":"I've actually never gotten to try it."},{"startTime":1998.814,"endTime":2000.174,"body":"yeah, I've used it."},{"startTime":2000.174,"endTime":2007.013,"body":"And it, the hard thing is like, like, like"},{"startTime":2000.174,"endTime":2007.013,"body":"we bitch about on this podcast a lot."},{"startTime":2007.254,"endTime":2012.654,"body":"All exercise equipment manufacturers are"},{"startTime":2007.254,"endTime":2012.654,"body":"different and some, it just bottoms out so"},{"startTime":2012.654,"endTime":2013.054,"body":"high."},{"startTime":2013.054,"endTime":2018.654,"body":"You need to stack like 18 inch blocks on"},{"startTime":2013.054,"endTime":2018.654,"body":"either side to stand on, you know?"},{"startTime":2018.654,"endTime":2023.504,"body":"But the, the rogue belt squat, I think"},{"startTime":2018.654,"endTime":2023.504,"body":"they call it like the rhino something."},{"startTime":2023.504,"endTime":2026.764,"body":"That's actually a cable that comes up"},{"startTime":2023.504,"endTime":2026.764,"body":"directly straight from the bottom."},{"startTime":2026.764,"endTime":2028.108,"body":"That one's wonderful."},{"startTime":2029.106,"endTime":2032.826,"body":"some of the other ones like different of"},{"startTime":2029.106,"endTime":2032.826,"body":"the, of the pitch shark variations, some"},{"startTime":2032.826,"endTime":2036.846,"body":"are better than others sort of thing, but"},{"startTime":2032.826,"endTime":2036.846,"body":"that I really like because it's, it's"},{"startTime":2036.846,"endTime":2037.816,"body":"smooth."},{"startTime":2038.276,"endTime":2044.286,"body":"and the balance component isn't nearly the"},{"startTime":2038.276,"endTime":2044.286,"body":"same as with like a barbell, like the"},{"startTime":2044.286,"endTime":2049.286,"body":"barbell it's, it's very, you get a very,"},{"startTime":2044.286,"endTime":2049.286,"body":"very high systemic fatigue from a couple"},{"startTime":2049.286,"endTime":2050.346,"body":"of sets on that."},{"startTime":2050.346,"endTime":2055.846,"body":"And what's actually rather ironic is my"},{"startTime":2050.346,"endTime":2055.846,"body":"least favorite variation is the dumbbells"},{"startTime":2055.846,"endTime":2057.902,"body":"and which is in my program right now."},{"startTime":2057.942,"endTime":2064.1220000000003,"body":"I find that the dumbbell requires the"},{"startTime":2057.942,"endTime":2064.1220000000003,"body":"highest systemic fatigue cost."},{"startTime":2064.1220000000003,"endTime":2068.542,"body":"I mean, two sets of those, I'm on my ass."},{"startTime":2068.922,"endTime":2072.438,"body":"And the cost is high."},{"startTime":2072.438,"endTime":2072.605,"body":"And..."},{"startTime":2072.605,"endTime":2076.264,"body":"mean, there's so much that goes into like"},{"startTime":2072.605,"endTime":2076.264,"body":"picking the dumbbells up, strapping into"},{"startTime":2076.264,"endTime":2081.645,"body":"them, carrying them over, doing your set,"},{"startTime":2076.264,"endTime":2081.645,"body":"making sure that your dumbbells are even"},{"startTime":2081.645,"endTime":2085.685,"body":"and the balance component is there that"},{"startTime":2081.645,"endTime":2085.685,"body":"there's stability, which there kind of"},{"startTime":2085.685,"endTime":2087.265,"body":"isn't."},{"startTime":2087.325,"endTime":2088.615,"body":"Yeah, I got you, man."},{"startTime":2088.615,"endTime":2092.765,"body":"If anytime I do the dumbbell stuff, like I"},{"startTime":2088.615,"endTime":2092.765,"body":"pretty much save dumbbell RDLs for single"},{"startTime":2092.765,"endTime":2093.295,"body":"leg work."},{"startTime":2093.295,"endTime":2097.275,"body":"Like if I'm doing a rear foot elevated"},{"startTime":2093.295,"endTime":2097.275,"body":"RDL, I'll use dumbbells."},{"startTime":2097.275,"endTime":2100.877,"body":"Although I still think I would prefer that"},{"startTime":2097.275,"endTime":2100.877,"body":"with an open trap bar if I had."},{"startTime":2100.877,"endTime":2104.641,"body":"I have the closed trap bar so I can't do a"},{"startTime":2100.877,"endTime":2104.641,"body":"rear foot elevated version."},{"startTime":2105.75,"endTime":2109.97,"body":"Yeah, but some of those would be my orders"},{"startTime":2105.75,"endTime":2109.97,"body":"on those."},{"startTime":2109.97,"endTime":2116.001,"body":"And it's purely just from the systemic"},{"startTime":2109.97,"endTime":2116.001,"body":"cost of it versus stimulus."},{"startTime":2116.001,"endTime":2116.721,"body":"goat."},{"startTime":2116.721,"endTime":2118.771,"body":"What do you think about the trap bar?"},{"startTime":2118.771,"endTime":2123.921,"body":"Because my personal thought on the trap"},{"startTime":2118.771,"endTime":2123.921,"body":"bar is, I don't know why it is, but I like"},{"startTime":2123.921,"endTime":2126.721,"body":"having the barbell scraping up along my"},{"startTime":2123.921,"endTime":2126.721,"body":"body."},{"startTime":2126.721,"endTime":2133.081,"body":"And whenever I have the trap bar, it feels"},{"startTime":2126.721,"endTime":2133.081,"body":"like I don't have the same level of"},{"startTime":2133.081,"endTime":2135.653,"body":"control and stability that I do with a"},{"startTime":2133.081,"endTime":2135.653,"body":"barbell."},{"startTime":2135.862,"endTime":2141.002,"body":"It does the I mean, I'm going to say a"},{"startTime":2135.862,"endTime":2141.002,"body":"very captain obvious statement, but it's"},{"startTime":2141.002,"endTime":2144.572,"body":"like the the balancing, not the balancing"},{"startTime":2141.002,"endTime":2144.572,"body":"point."},{"startTime":2144.572,"endTime":2145.222,"body":"What do we call it?"},{"startTime":2145.222,"endTime":2147.242,"body":"The."},{"startTime":2147.282,"endTime":2151.502,"body":"What is your center of gravity is a little"},{"startTime":2147.282,"endTime":2151.502,"body":"bit different in that kind of messes with"},{"startTime":2151.502,"endTime":2155.762,"body":"me, but something that I find that I don't"},{"startTime":2151.502,"endTime":2155.762,"body":"like with the trap bar is my hands are"},{"startTime":2155.762,"endTime":2157.722,"body":"wider than I then it feels comfortable."},{"startTime":2157.722,"endTime":2163.042,"body":"And I have like very broad shoulders, you"},{"startTime":2157.722,"endTime":2163.042,"body":"know, in a and I find like my hands are"},{"startTime":2163.042,"endTime":2164.11,"body":"just out."},{"startTime":2164.15,"endTime":2168.47,"body":"wide and then that makes the bracing them"},{"startTime":2164.15,"endTime":2168.47,"body":"like my back and lats like harder and"},{"startTime":2168.47,"endTime":2171.502,"body":"that's probably the primary reason I don't"},{"startTime":2168.47,"endTime":2171.502,"body":"really like using."},{"startTime":2171.853,"endTime":2172.883,"body":"That's a really good point."},{"startTime":2172.883,"endTime":2178.353,"body":"I think I might've been confusing the"},{"startTime":2172.883,"endTime":2178.353,"body":"center of gravity piece, which still is an"},{"startTime":2178.353,"endTime":2182.013,"body":"issue, but I think it's more about where"},{"startTime":2178.353,"endTime":2182.013,"body":"the hands are in relation to my body and"},{"startTime":2182.013,"endTime":2183.973,"body":"how uncomfortable that feels."},{"startTime":2184.413,"endTime":2185.533,"body":"Yeah, totally agree."},{"startTime":2185.533,"endTime":2189.453,"body":"They need to make a trap bar that's much,"},{"startTime":2185.533,"endTime":2189.453,"body":"much thinner that basically hugs your hips"},{"startTime":2189.453,"endTime":2190.913,"body":"a little better."},{"startTime":2191.433,"endTime":2195.393,"body":"But then maybe that's too narrow for some"},{"startTime":2191.433,"endTime":2195.393,"body":"people, so they err on the side of going"},{"startTime":2195.393,"endTime":2196.309,"body":"wider."},{"startTime":2197.357,"endTime":2202.757,"body":"Okay, as we kind of continue in, actually,"},{"startTime":2197.357,"endTime":2202.757,"body":"before I jump into another movement here,"},{"startTime":2203.077,"endTime":2205.977,"body":"45 degree hip extensions versus GHD."},{"startTime":2205.977,"endTime":2208.317,"body":"So they're both effective."},{"startTime":2208.317,"endTime":2214.457,"body":"I think in most cases, I just ask my"},{"startTime":2208.317,"endTime":2214.457,"body":"clients what version they have, and then"},{"startTime":2214.457,"endTime":2216.537,"body":"we program that version regardless."},{"startTime":2216.537,"endTime":2222.197,"body":"If you're going to get into the nitty"},{"startTime":2216.537,"endTime":2222.197,"body":"gritty and the semantics of it, the 45"},{"startTime":2222.197,"endTime":2226.297,"body":"degree is going to be mid range overloaded"},{"startTime":2222.197,"endTime":2226.297,"body":"because the point where your torso passes"},{"startTime":2226.297,"endTime":2227.245,"body":"gravity,"},{"startTime":2227.245,"endTime":2231.805,"body":"where you're parallel to gravity is going"},{"startTime":2227.245,"endTime":2231.805,"body":"to be the point where the movement is"},{"startTime":2231.805,"endTime":2232.505,"body":"hardest."},{"startTime":2232.505,"endTime":2237.965,"body":"And if you look at where that point is on"},{"startTime":2232.505,"endTime":2237.965,"body":"the GHD, it's going to be at the very top."},{"startTime":2237.965,"endTime":2242.625,"body":"So you're extremely short overloaded when"},{"startTime":2237.965,"endTime":2242.625,"body":"you're in a GHD, which also means that"},{"startTime":2242.625,"endTime":2246.305,"body":"when you get to the very bottom, there"},{"startTime":2242.625,"endTime":2246.305,"body":"isn't a lot of tension on the hamstrings"},{"startTime":2246.305,"endTime":2248.605,"body":"at the actual lengthened position."},{"startTime":2248.605,"endTime":2253.925,"body":"I don't think this is a huge deal because"},{"startTime":2248.605,"endTime":2253.925,"body":"the way that we discussed repairing this"},{"startTime":2253.925,"endTime":2256.589,"body":"hip extension movement with a seated leg"},{"startTime":2253.925,"endTime":2256.589,"body":"curl."},{"startTime":2256.589,"endTime":2261.349,"body":"I think it might be more of a concern if"},{"startTime":2256.589,"endTime":2261.349,"body":"you're pairing lying leg curl with hip"},{"startTime":2261.349,"endTime":2265.309,"body":"extension and you're not doing an RDL"},{"startTime":2261.349,"endTime":2265.309,"body":"because now you basically have two short"},{"startTime":2265.309,"endTime":2269.069,"body":"overloaded movements instead of one that's"},{"startTime":2265.309,"endTime":2269.069,"body":"going to bias more of that length and"},{"startTime":2269.069,"endTime":2269.549,"body":"range."},{"startTime":2269.549,"endTime":2273.989,"body":"So I would just say if you have the GHD"},{"startTime":2269.549,"endTime":2273.989,"body":"hip extension, you definitely want to be"},{"startTime":2273.989,"endTime":2277.969,"body":"pairing that with a seated leg curl or"},{"startTime":2273.989,"endTime":2277.969,"body":"make sure that you have some form of RDL"},{"startTime":2277.969,"endTime":2279.525,"body":"in your program as well."},{"startTime":2280.438,"endTime":2281.4,"body":"Yep."},{"startTime":2281.517,"endTime":2282.087,"body":"All right, cool."},{"startTime":2282.087,"endTime":2285.417,"body":"And then the other movements that I've"},{"startTime":2282.087,"endTime":2285.417,"body":"kind of noted in the commercial gym"},{"startTime":2285.417,"endTime":2291.057,"body":"setting are a reverse hyper, which is"},{"startTime":2285.417,"endTime":2291.057,"body":"essentially like doing a hip extension in"},{"startTime":2291.057,"endTime":2291.737,"body":"reverse."},{"startTime":2291.737,"endTime":2297.756,"body":"So your torso is supported and your legs"},{"startTime":2291.737,"endTime":2297.756,"body":"are just raising up and down."},{"startTime":2297.756,"endTime":2302.077,"body":"Literally the complete opposite of the hip"},{"startTime":2297.756,"endTime":2302.077,"body":"extension where your legs are supported"},{"startTime":2302.077,"endTime":2304.757,"body":"and your torso is moving straight up and"},{"startTime":2302.077,"endTime":2304.757,"body":"down."},{"startTime":2304.757,"endTime":2306.877,"body":"So I have reverse hyper in there."},{"startTime":2306.877,"endTime":2311.021,"body":"I don't know if I love reverse hyper as a"},{"startTime":2306.877,"endTime":2311.021,"body":"hypertrophy movement."},{"startTime":2311.021,"endTime":2313.801,"body":"because it tends to be momentum -based."},{"startTime":2313.801,"endTime":2317.191,"body":"You don't get too many people performing"},{"startTime":2313.801,"endTime":2317.191,"body":"that movement where they go to the bottom,"},{"startTime":2317.191,"endTime":2321.101,"body":"they dead stop, and then they raise up,"},{"startTime":2317.191,"endTime":2321.101,"body":"and then they go to the bottom and dead"},{"startTime":2321.101,"endTime":2321.301,"body":"stop."},{"startTime":2321.301,"endTime":2326.241,"body":"It's more of like this pendulum arc type"},{"startTime":2321.301,"endTime":2326.241,"body":"thing where they're swinging throughout"},{"startTime":2326.241,"endTime":2327.681,"body":"the range of motion."},{"startTime":2327.681,"endTime":2331.741,"body":"And that isn't to say they couldn't do it"},{"startTime":2327.681,"endTime":2331.741,"body":"the way that I described."},{"startTime":2332.121,"endTime":2334.651,"body":"It's just, you don't see that very often."},{"startTime":2334.651,"endTime":2335.741,"body":"Most people aren't doing that."},{"startTime":2335.741,"endTime":2338.041,"body":"And it's also extremely challenging that"},{"startTime":2335.741,"endTime":2338.041,"body":"way."},{"startTime":2338.041,"endTime":2340.803,"body":"So the amount of load you would have to"},{"startTime":2338.041,"endTime":2340.803,"body":"use would be really low."},{"startTime":2340.813,"endTime":2343.009,"body":"your thoughts on the reverse hyper."},{"startTime":2343.382,"endTime":2347.202,"body":"I just don't think it has good hypertrophy"},{"startTime":2343.382,"endTime":2347.202,"body":"application."},{"startTime":2347.202,"endTime":2352.402,"body":"I know in powerlifting programming, it's"},{"startTime":2347.202,"endTime":2352.402,"body":"widely used, at least it used to be with a"},{"startTime":2352.402,"endTime":2356.572,"body":"lot of the West Side stuff, but that was"},{"startTime":2352.402,"endTime":2356.572,"body":"mostly for lower back."},{"startTime":2356.572,"endTime":2364.842,"body":"I believe traction is the reason they had"},{"startTime":2356.572,"endTime":2364.842,"body":"it in there, but I very rarely see that"},{"startTime":2364.842,"endTime":2366.094,"body":"piece of equipment."},{"startTime":2366.413,"endTime":2367.953,"body":"Yeah, no, I agree as well."},{"startTime":2367.953,"endTime":2372.013,"body":"I actually program it occasionally into my"},{"startTime":2367.953,"endTime":2372.013,"body":"programs, especially during strength"},{"startTime":2372.013,"endTime":2375.683,"body":"cycles, and we'll do it leaning on a GHD"},{"startTime":2372.013,"endTime":2375.683,"body":"machine."},{"startTime":2375.683,"endTime":2379.953,"body":"So instead of the GHD machine set up"},{"startTime":2375.683,"endTime":2379.953,"body":"properly where your feet go into the"},{"startTime":2379.953,"endTime":2384.133,"body":"little footholds, you actually hold the"},{"startTime":2379.953,"endTime":2384.133,"body":"footholds with your hands, and then your"},{"startTime":2384.133,"endTime":2385.893,"body":"hips are hanging off the pad."},{"startTime":2385.893,"endTime":2391.073,"body":"And so we'll do them sometimes that way,"},{"startTime":2385.893,"endTime":2391.073,"body":"but not not super often, just more as"},{"startTime":2391.073,"endTime":2392.193,"body":"variety."},{"startTime":2392.433,"endTime":2395.437,"body":"And then the last movement I have here for"},{"startTime":2392.433,"endTime":2395.437,"body":"commercial gyms,"},{"startTime":2395.437,"endTime":2398.577,"body":"is alternative leg curl options."},{"startTime":2398.577,"endTime":2402.557,"body":"So we could probably put your unilateral"},{"startTime":2398.577,"endTime":2402.557,"body":"knee flexion in here as well."},{"startTime":2402.557,"endTime":2406.477,"body":"But what I was writing was, you know, the"},{"startTime":2402.557,"endTime":2406.477,"body":"standing or the kneeling leg curl."},{"startTime":2406.477,"endTime":2410.217,"body":"And so you'll see that one a lot where you"},{"startTime":2406.477,"endTime":2410.217,"body":"have one knee kind of on a pad and you're"},{"startTime":2410.217,"endTime":2413.977,"body":"leaning forward and then the other leg is"},{"startTime":2410.217,"endTime":2413.977,"body":"curling unilaterally."},{"startTime":2413.977,"endTime":2416.157,"body":"So you see that a lot."},{"startTime":2416.157,"endTime":2419.157,"body":"You can also actually do that on a leg"},{"startTime":2416.157,"endTime":2419.157,"body":"extension machine."},{"startTime":2419.157,"endTime":2422.957,"body":"So for anybody that doesn't have a"},{"startTime":2419.157,"endTime":2422.957,"body":"standing kneeling leg curl,"},{"startTime":2422.957,"endTime":2427.677,"body":"You could find a leg extension machine and"},{"startTime":2422.957,"endTime":2427.677,"body":"basically wedge your body."},{"startTime":2427.677,"endTime":2431.637,"body":"And so you're facing the pad that you"},{"startTime":2427.677,"endTime":2431.637,"body":"would usually sit on for the leg"},{"startTime":2431.637,"endTime":2432.127,"body":"extension."},{"startTime":2432.127,"endTime":2436.017,"body":"And then you can kind of use the leg"},{"startTime":2432.127,"endTime":2436.017,"body":"extension pad to curl behind you as you're"},{"startTime":2436.017,"endTime":2438.897,"body":"standing between the bench and the pad."},{"startTime":2438.897,"endTime":2441.117,"body":"And that one works out decently well."},{"startTime":2441.117,"endTime":2444.067,"body":"The pad tends to ride up your calf as you"},{"startTime":2441.117,"endTime":2444.067,"body":"do it."},{"startTime":2444.067,"endTime":2449.397,"body":"So you lose a little bit of stimulus at"},{"startTime":2444.067,"endTime":2449.397,"body":"the short position, which probably isn't"},{"startTime":2449.397,"endTime":2451.857,"body":"the end of the world given that."},{"startTime":2453.389,"endTime":2456.669,"body":"given that it is a short overloaded"},{"startTime":2453.389,"endTime":2456.669,"body":"movement anyway."},{"startTime":2456.669,"endTime":2461.589,"body":"So I would consider the standing or"},{"startTime":2456.669,"endTime":2461.589,"body":"kneeling leg curl to be an equivalent to"},{"startTime":2461.589,"endTime":2462.749,"body":"the lying leg curl."},{"startTime":2462.749,"endTime":2464.329,"body":"And that's because of hip position."},{"startTime":2464.329,"endTime":2467.159,"body":"So if you look at a lying leg curl, your"},{"startTime":2464.329,"endTime":2467.159,"body":"hips are extended."},{"startTime":2467.159,"endTime":2468.729,"body":"You're basically lying flat."},{"startTime":2468.729,"endTime":2471.889,"body":"All you're doing is changing your body's"},{"startTime":2468.729,"endTime":2471.889,"body":"angle by 90 degrees."},{"startTime":2471.889,"endTime":2476.369,"body":"So you're now standing straight, same"},{"startTime":2471.889,"endTime":2476.369,"body":"position as if you were lying, doing the"},{"startTime":2476.369,"endTime":2477.609,"body":"exact same movement."},{"startTime":2477.609,"endTime":2481.449,"body":"Whereas when you look at a seated leg"},{"startTime":2477.609,"endTime":2481.449,"body":"curl, you actually start in hip flexion."},{"startTime":2481.449,"endTime":2481.901,"body":"So you're..."},{"startTime":2481.901,"endTime":2486.441,"body":"seated, your hips are bent, you have that"},{"startTime":2481.901,"endTime":2486.441,"body":"90 degree angle between your torso and"},{"startTime":2486.441,"endTime":2487.181,"body":"your legs."},{"startTime":2487.181,"endTime":2490.481,"body":"And that's why we get a little bit more of"},{"startTime":2487.181,"endTime":2490.481,"body":"the long muscle length in the seated leg"},{"startTime":2490.481,"endTime":2491.205,"body":"curl."},{"startTime":2493.782,"endTime":2496.902,"body":"Sorry, I just had a bit of a brain fart,"},{"startTime":2493.782,"endTime":2496.902,"body":"but I had a really good question."},{"startTime":2496.902,"endTime":2500.102,"body":"So what happened is you were speaking and"},{"startTime":2496.902,"endTime":2500.102,"body":"I was thinking about the question that I"},{"startTime":2500.102,"endTime":2504.422,"body":"wanted to ask you and you may be you may"},{"startTime":2500.102,"endTime":2504.422,"body":"have just covered it."},{"startTime":2504.502,"endTime":2510.782,"body":"So the difference between a standing"},{"startTime":2504.502,"endTime":2510.782,"body":"unilateral, you know, leg legs, leg curl"},{"startTime":2510.782,"endTime":2514.442,"body":"versus the kneeling is obviously the hip"},{"startTime":2510.782,"endTime":2514.442,"body":"position in kneeling."},{"startTime":2514.442,"endTime":2518.642,"body":"You're going to be in a bit of a closed"},{"startTime":2514.442,"endTime":2518.642,"body":"hip where the standing you're going to be"},{"startTime":2518.642,"endTime":2519.822,"body":"open hip."},{"startTime":2520.202,"endTime":2521.882,"body":"Were you saying?"},{"startTime":2522.065,"endTime":2523.235,"body":"be pretty open though."},{"startTime":2523.235,"endTime":2530.685,"body":"I mean, it would be like if you're in a"},{"startTime":2523.235,"endTime":2530.685,"body":"lying leg curl that has one of those like"},{"startTime":2530.685,"endTime":2531.785,"body":"teepee pads."},{"startTime":2531.785,"endTime":2536.305,"body":"So it's like you're not lying completely"},{"startTime":2531.785,"endTime":2536.305,"body":"flat, but you're also not in hip flexion"},{"startTime":2536.305,"endTime":2537.974,"body":"like you would be in a seated leg curl."},{"startTime":2537.974,"endTime":2541.261,"body":"Yeah, so it's like a medium between the"},{"startTime":2537.974,"endTime":2541.261,"body":"two of them."},{"startTime":2541.261,"endTime":2543.369,"body":"Yeah, yeah, yeah, yeah, agreed."},{"startTime":2543.574,"endTime":2548.914,"body":"in our, would you say that, my question"},{"startTime":2543.574,"endTime":2548.914,"body":"for you is how do you think that would"},{"startTime":2548.914,"endTime":2555.924,"body":"change the kind of overload position or"},{"startTime":2548.914,"endTime":2555.924,"body":"the peak contraction of the hamstring,"},{"startTime":2555.924,"endTime":2557.198,"body":"anything like that?"},{"startTime":2557.485,"endTime":2565.385,"body":"So even in a seated leg curl, where the"},{"startTime":2557.485,"endTime":2565.385,"body":"peak forces are are gonna depend on how"},{"startTime":2565.385,"endTime":2567.385,"body":"the cam on the machine is built."},{"startTime":2567.385,"endTime":2572.145,"body":"So all we know with the seated leg curl is"},{"startTime":2567.385,"endTime":2572.145,"body":"that you're gonna train at longer muscle"},{"startTime":2572.145,"endTime":2573.985,"body":"length because you're starting in hip"},{"startTime":2572.145,"endTime":2573.985,"body":"flexion."},{"startTime":2573.985,"endTime":2577.625,"body":"It's like the old sit and reach tests that"},{"startTime":2573.985,"endTime":2577.625,"body":"you would do for like the presidential"},{"startTime":2578.085,"endTime":2580.685,"body":"fitness test or whatever in school."},{"startTime":2580.825,"endTime":2585.549,"body":"Because you're starting in a hip flexed"},{"startTime":2580.825,"endTime":2585.549,"body":"position where you're seated,"},{"startTime":2585.549,"endTime":2589.029,"body":"You're just starting at a longer muscle"},{"startTime":2585.549,"endTime":2589.029,"body":"length, but it doesn't change where the"},{"startTime":2589.029,"endTime":2590.069,"body":"peak forces are."},{"startTime":2590.069,"endTime":2596.089,"body":"The strength curve, so where your muscle"},{"startTime":2590.069,"endTime":2596.089,"body":"is strongest is still, or weakest rather,"},{"startTime":2596.089,"endTime":2597.549,"body":"is still going to be the short position."},{"startTime":2597.549,"endTime":2600.869,"body":"So even if you're doing a seated leg curl,"},{"startTime":2597.549,"endTime":2600.869,"body":"your strength curve is short."},{"startTime":2600.869,"endTime":2603.049,"body":"It's a short overloaded movement."},{"startTime":2603.809,"endTime":2608.899,"body":"Where the resistance profile is, it could"},{"startTime":2603.809,"endTime":2608.899,"body":"be lengthened or it could be short."},{"startTime":2608.899,"endTime":2612.049,"body":"I mean, if you look at those prime"},{"startTime":2608.899,"endTime":2612.049,"body":"machines, you could be doing a straight up"},{"startTime":2612.049,"endTime":2615.517,"body":"lying leg curl, which should be a short"},{"startTime":2612.049,"endTime":2615.517,"body":"overloaded movement."},{"startTime":2615.533,"endTime":2620.313,"body":"yet because you can change the cam to make"},{"startTime":2615.533,"endTime":2620.313,"body":"it lengthened overloaded, you can make"},{"startTime":2620.313,"endTime":2622.733,"body":"that movement hardest in the lengthened"},{"startTime":2620.313,"endTime":2622.733,"body":"position."},{"startTime":2622.733,"endTime":2627.093,"body":"So all we know is that the strength curve"},{"startTime":2622.733,"endTime":2627.093,"body":"of any knee flexion is gonna be short."},{"startTime":2627.093,"endTime":2631.333,"body":"And then based on the machine is gonna"},{"startTime":2627.093,"endTime":2631.333,"body":"kind of determine where it's hardest."},{"startTime":2631.353,"endTime":2636.153,"body":"So to your question, I mean, if we assume"},{"startTime":2631.353,"endTime":2636.153,"body":"all things equal, we assume a lying leg"},{"startTime":2636.153,"endTime":2641.393,"body":"curl where you're completely flat is short"},{"startTime":2636.153,"endTime":2641.393,"body":"overloaded, a seated leg curl is more"},{"startTime":2641.393,"endTime":2644.965,"body":"lengthened, and then the slightly hip"},{"startTime":2641.393,"endTime":2644.965,"body":"flexed,"},{"startTime":2645.101,"endTime":2649.605,"body":"TP type position would be somewhere in"},{"startTime":2645.101,"endTime":2649.605,"body":"between the two."},{"startTime":2649.814,"endTime":2651.984,"body":"Okay, perfect, perfect example, perfect"},{"startTime":2649.814,"endTime":2651.984,"body":"answer."},{"startTime":2651.984,"endTime":2656.274,"body":"And a very good point bringing up the cam"},{"startTime":2651.984,"endTime":2656.274,"body":"because cams are different, right?"},{"startTime":2656.274,"endTime":2661.514,"body":"Sometimes you get the perfect, you know,"},{"startTime":2656.274,"endTime":2661.514,"body":"half moon cam that you get a pretty even"},{"startTime":2661.514,"endTime":2664.364,"body":"kind of resistance profile, but sometimes"},{"startTime":2661.514,"endTime":2664.364,"body":"you don't."},{"startTime":2664.364,"endTime":2668.734,"body":"You have like the Nautilus cam or the"},{"startTime":2664.364,"endTime":2668.734,"body":"Prime cams that are adjustable and who"},{"startTime":2668.734,"endTime":2668.934,"body":"knows?"},{"startTime":2668.934,"endTime":2672.894,"body":"You can have a whole myriad of different"},{"startTime":2668.934,"endTime":2672.894,"body":"resistance profiles based off of what the"},{"startTime":2672.894,"endTime":2673.474,"body":"cam you have."},{"startTime":2673.474,"endTime":2674.926,"body":"So good point."},{"startTime":2675.593,"endTime":2679.254,"body":"Anything to add to commercial gym before"},{"startTime":2675.593,"endTime":2679.254,"body":"we move to garage home gym?"},{"startTime":2679.254,"endTime":2682.83,"body":"No, I think we covered that very, very"},{"startTime":2679.254,"endTime":2682.83,"body":"comprehensively."},{"startTime":2683.085,"endTime":2683.845,"body":"sweet."},{"startTime":2683.845,"endTime":2688.685,"body":"So for the garage home gym situation, some"},{"startTime":2683.845,"endTime":2688.685,"body":"of the things are the same."},{"startTime":2688.685,"endTime":2690.675,"body":"And some of them are quite different."},{"startTime":2690.675,"endTime":2695.165,"body":"The things that are the same are going to"},{"startTime":2690.675,"endTime":2695.165,"body":"pretty much be the RDL and the hip"},{"startTime":2695.165,"endTime":2695.865,"body":"extension."},{"startTime":2695.865,"endTime":2702.845,"body":"So you can do barbell RDL, trap bar RDL,"},{"startTime":2695.865,"endTime":2702.845,"body":"dumbbell RDL, any of the single leg RDL"},{"startTime":2702.845,"endTime":2707.145,"body":"variations, all of those, you should be"},{"startTime":2702.845,"endTime":2707.145,"body":"able to do totally fine at home."},{"startTime":2707.425,"endTime":2709.741,"body":"As far as hip extensions go,"},{"startTime":2709.741,"endTime":2716.281,"body":"If you have a 45 degree or a GHD at your"},{"startTime":2709.741,"endTime":2716.281,"body":"home gym or your CrossFit gym, and you"},{"startTime":2716.281,"endTime":2720.681,"body":"would assume that every CrossFit gym has"},{"startTime":2716.281,"endTime":2720.681,"body":"GHD machines because they're a ubiquitous"},{"startTime":2720.681,"endTime":2725.201,"body":"movement in CrossFit programming to do sit"},{"startTime":2720.681,"endTime":2725.201,"body":"-ups on them, which is not their"},{"startTime":2725.201,"endTime":2727.841,"body":"intention, which is just kind of ironic."},{"startTime":2729.561,"endTime":2733.821,"body":"But basically at any home gym or CF gym,"},{"startTime":2729.561,"endTime":2733.821,"body":"you should be able to do some form of hip"},{"startTime":2733.821,"endTime":2734.921,"body":"extension."},{"startTime":2735.281,"endTime":2736.429,"body":"It is..."},{"startTime":2736.429,"endTime":2742.109,"body":"very likely that you have a home gym where"},{"startTime":2736.429,"endTime":2742.109,"body":"you may not have a 45 degree or a GHD."},{"startTime":2742.109,"endTime":2748.889,"body":"And so at Paragon, in my programs that we"},{"startTime":2742.109,"endTime":2748.889,"body":"run, we have created a number of at home"},{"startTime":2748.889,"endTime":2751.509,"body":"hip extension alternatives for people."},{"startTime":2751.509,"endTime":2759.169,"body":"The two main ones that we use are, well, I"},{"startTime":2751.509,"endTime":2759.169,"body":"guess the main one, the best one, I think"},{"startTime":2759.169,"endTime":2760.769,"body":"is hips over barbell."},{"startTime":2760.769,"endTime":2765.549,"body":"So essentially what you'll do is you'll"},{"startTime":2760.769,"endTime":2765.549,"body":"set a barbell up in a squat rack at upper"},{"startTime":2765.549,"endTime":2765.997,"body":"thigh."},{"startTime":2765.997,"endTime":2769.697,"body":"height or maybe even slightly lower"},{"startTime":2765.997,"endTime":2769.697,"body":"because your body angle is going to"},{"startTime":2769.697,"endTime":2770.497,"body":"change."},{"startTime":2770.497,"endTime":2774.117,"body":"And so you'll set the barbell height up,"},{"startTime":2770.497,"endTime":2774.117,"body":"you know, call it mid thigh."},{"startTime":2774.117,"endTime":2779.077,"body":"You'll walk your feet back and then you'll"},{"startTime":2774.117,"endTime":2779.077,"body":"kind of wedge your body at a 45 degree"},{"startTime":2779.077,"endTime":2783.177,"body":"angle into the barbell and you'll be able"},{"startTime":2779.077,"endTime":2783.177,"body":"to do hip extensions that way, bending"},{"startTime":2783.177,"endTime":2785.677,"body":"your torso over the barbell and back up."},{"startTime":2785.677,"endTime":2789.357,"body":"As you get stronger, you're going to find"},{"startTime":2785.677,"endTime":2789.357,"body":"that you need to wedge your feet under"},{"startTime":2789.357,"endTime":2789.817,"body":"something."},{"startTime":2789.817,"endTime":2793.997,"body":"And so I really like to put like big"},{"startTime":2789.817,"endTime":2793.997,"body":"dumbbells."},{"startTime":2793.997,"endTime":2797.717,"body":"behind my feet and then kind of wedge my"},{"startTime":2793.997,"endTime":2797.717,"body":"heels under the dumbbell."},{"startTime":2797.717,"endTime":2802.037,"body":"And that allows me to have a lot more"},{"startTime":2797.717,"endTime":2802.037,"body":"stability as I'm ascending up with load."},{"startTime":2802.597,"endTime":2807.317,"body":"But that's certainly the easiest and most"},{"startTime":2802.597,"endTime":2807.317,"body":"accessible hip extension variation for"},{"startTime":2807.317,"endTime":2808.177,"body":"home."},{"startTime":2808.337,"endTime":2813.797,"body":"Another one that we use and people have"},{"startTime":2808.337,"endTime":2813.797,"body":"used with success is to set up a barbell"},{"startTime":2813.797,"endTime":2817.677,"body":"and a squat rack that's maybe at the"},{"startTime":2813.797,"endTime":2817.677,"body":"similar height, but you're basically gonna"},{"startTime":2817.677,"endTime":2822.733,"body":"put a box wedged up next to the barbell"},{"startTime":2817.677,"endTime":2822.733,"body":"and then you're gonna lay across the box."},{"startTime":2822.733,"endTime":2826.953,"body":"and wedge your feet under the barbell as"},{"startTime":2822.733,"endTime":2826.953,"body":"if almost as if you would for like a"},{"startTime":2826.953,"endTime":2830.433,"body":"Nordic, except your body is elevated"},{"startTime":2826.953,"endTime":2830.433,"body":"because you're on a box."},{"startTime":2830.433,"endTime":2834.333,"body":"And then you make sure the box is touching"},{"startTime":2830.433,"endTime":2834.333,"body":"your upper thighs, that it doesn't close"},{"startTime":2834.333,"endTime":2835.253,"body":"off your hip crease."},{"startTime":2835.253,"endTime":2840.633,"body":"And then you can kind of do hip extensions"},{"startTime":2835.253,"endTime":2840.633,"body":"over the side of the box with your feet"},{"startTime":2840.633,"endTime":2843.573,"body":"secured underneath the barbell in your"},{"startTime":2840.633,"endTime":2843.573,"body":"squat rack."},{"startTime":2843.573,"endTime":2848.313,"body":"So those two options work quite well if"},{"startTime":2843.573,"endTime":2848.313,"body":"you need to do hip extensions at home and"},{"startTime":2848.313,"endTime":2850.413,"body":"you don't have either one of those"},{"startTime":2848.313,"endTime":2850.413,"body":"machines."},{"startTime":2850.413,"endTime":2852.713,"body":"Have you had the opportunity to try those?"},{"startTime":2852.713,"endTime":2854.853,"body":"Do you program those for your clients at"},{"startTime":2852.713,"endTime":2854.853,"body":"all?"},{"startTime":2855.798,"endTime":2863.678,"body":"No, it's pretty rare that I get home gym"},{"startTime":2855.798,"endTime":2863.678,"body":"clients."},{"startTime":2864.558,"endTime":2867.998,"body":"But I haven't done that one."},{"startTime":2867.998,"endTime":2872.956,"body":"Mostly we'll just do like an RDL there, if"},{"startTime":2867.998,"endTime":2872.956,"body":"we're doing an RDL version."},{"startTime":2873.165,"endTime":2874.305,"body":"Yeah."},{"startTime":2875.105,"endTime":2881.245,"body":"And then, so the other thing that's really"},{"startTime":2875.105,"endTime":2881.245,"body":"different between commercial gym and home"},{"startTime":2881.245,"endTime":2883.685,"body":"or CF gym is going to be the leg curls."},{"startTime":2883.685,"endTime":2888.365,"body":"And this is probably the biggest challenge"},{"startTime":2883.685,"endTime":2888.365,"body":"that I have programming is trying to get"},{"startTime":2888.365,"endTime":2894.005,"body":"people to do leg curls at home in a"},{"startTime":2888.365,"endTime":2894.005,"body":"progressive manner, because you can do"},{"startTime":2894.005,"endTime":2894.195,"body":"them."},{"startTime":2894.195,"endTime":2897.965,"body":"All of these options I'm gonna throw at"},{"startTime":2894.195,"endTime":2897.965,"body":"you, you can do them all."},{"startTime":2897.965,"endTime":2902.285,"body":"The problem is just like, what do you do"},{"startTime":2897.965,"endTime":2902.285,"body":"once you can do 15 or 20 reps of them?"},{"startTime":2902.285,"endTime":2904.345,"body":"How do you make them harder?"},{"startTime":2904.345,"endTime":2910.045,"body":"And so I do have one variation that I've"},{"startTime":2904.345,"endTime":2910.045,"body":"been able to really get people to add load"},{"startTime":2910.045,"endTime":2911.405,"body":"and make harder."},{"startTime":2911.405,"endTime":2914.905,"body":"So I'll just quickly kind of run over some"},{"startTime":2911.405,"endTime":2914.905,"body":"of these variations."},{"startTime":2914.905,"endTime":2916.965,"body":"We have banded leg curls."},{"startTime":2916.965,"endTime":2920.105,"body":"You can do these lying or you can do them"},{"startTime":2916.965,"endTime":2920.105,"body":"seated."},{"startTime":2920.105,"endTime":2925.245,"body":"If you do them seated, you're going to"},{"startTime":2920.105,"endTime":2925.245,"body":"want to have the band coming from kind of"},{"startTime":2925.245,"endTime":2929.645,"body":"up high on like a power rack and you're"},{"startTime":2925.245,"endTime":2929.645,"body":"going to sit back and your legs are going"},{"startTime":2929.645,"endTime":2932.077,"body":"to be kind of suspended in the air as you"},{"startTime":2932.077,"endTime":2934.657,"body":"curl your feet towards your butt."},{"startTime":2934.657,"endTime":2940.737,"body":"That one is kind of hard to consistently"},{"startTime":2934.657,"endTime":2940.737,"body":"keep rep execution the same because as you"},{"startTime":2940.737,"endTime":2945.056,"body":"fatigue, you're more likely to let your"},{"startTime":2940.737,"endTime":2945.056,"body":"knees drop and kind of use a little bit of"},{"startTime":2946.316,"endTime":2950.337,"body":"change in angle to continue to accrue"},{"startTime":2946.316,"endTime":2950.337,"body":"reps."},{"startTime":2950.457,"endTime":2954.445,"body":"For the lying banded leg curl, it's"},{"startTime":2950.457,"endTime":2954.445,"body":"probably a little bit more consistent."},{"startTime":2954.445,"endTime":2957.395,"body":"but it's important that you wedge your"},{"startTime":2954.445,"endTime":2957.395,"body":"hips up in some way."},{"startTime":2957.395,"endTime":2959.985,"body":"So kind of like we were talking about with"},{"startTime":2957.395,"endTime":2959.985,"body":"the leg curl in the commercial gym where"},{"startTime":2959.985,"endTime":2963.605,"body":"you create that teepee effect for your"},{"startTime":2959.985,"endTime":2963.605,"body":"hips, you're going to want to kind of do"},{"startTime":2963.605,"endTime":2966.435,"body":"the same thing with the banded one."},{"startTime":2966.435,"endTime":2969.515,"body":"So you can either lay on a bench, which"},{"startTime":2966.435,"endTime":2969.515,"body":"would be great."},{"startTime":2969.515,"endTime":2973.325,"body":"If you can lay on a bench and have your"},{"startTime":2969.515,"endTime":2973.325,"body":"feet hanging off the back, you can tie the"},{"startTime":2973.325,"endTime":2976.905,"body":"band to the bottom of the power rack and"},{"startTime":2973.325,"endTime":2976.905,"body":"curl your legs up like that."},{"startTime":2976.905,"endTime":2980.285,"body":"If you're lying straight on the ground,"},{"startTime":2976.905,"endTime":2980.285,"body":"you're going to want to put like a couple"},{"startTime":2980.285,"endTime":2983.149,"body":"of ab mats or a couple of sweatshirts"},{"startTime":2980.285,"endTime":2983.149,"body":"underneath your hips."},{"startTime":2983.149,"endTime":2986.969,"body":"to kind of wedge that up and create a"},{"startTime":2983.149,"endTime":2986.969,"body":"little bit more range of motion there."},{"startTime":2986.969,"endTime":2992.549,"body":"But like any of the banded movements, the"},{"startTime":2986.969,"endTime":2992.549,"body":"issue is that there going to be no tension"},{"startTime":2992.549,"endTime":2993.839,"body":"at the length and position."},{"startTime":2993.839,"endTime":2996.699,"body":"Like when your legs are extended, you're"},{"startTime":2993.839,"endTime":2996.699,"body":"going to have very little tension."},{"startTime":2996.699,"endTime":3000.809,"body":"And then there's going to be a ton of"},{"startTime":2996.699,"endTime":3000.809,"body":"tension increasing as the band resistance"},{"startTime":3000.809,"endTime":3003.869,"body":"gets, the feet get closer to the butt."},{"startTime":3003.869,"endTime":3007.079,"body":"So, those are the two banded variations."},{"startTime":3007.079,"endTime":3008.809,"body":"I don't love them."},{"startTime":3009.773,"endTime":3013.513,"body":"I do really like rower slider leg curls."},{"startTime":3013.513,"endTime":3017.873,"body":"So you can use a rower, the seat of a"},{"startTime":3013.513,"endTime":3017.873,"body":"rower, and you can kind of wedge yourself"},{"startTime":3017.873,"endTime":3020.793,"body":"onto your upper back and curl your feet"},{"startTime":3017.873,"endTime":3020.793,"body":"towards your butt."},{"startTime":3020.793,"endTime":3024.703,"body":"Or you can use the slider leg curls, which"},{"startTime":3020.793,"endTime":3024.703,"body":"I also really like."},{"startTime":3024.703,"endTime":3029.453,"body":"So you can either use a towel on a wood"},{"startTime":3024.703,"endTime":3029.453,"body":"floor and kind of put your feet on the"},{"startTime":3029.453,"endTime":3031.973,"body":"towel and curl your legs in towards your"},{"startTime":3029.453,"endTime":3031.973,"body":"butt."},{"startTime":3031.973,"endTime":3033.753,"body":"Make sure you keep your hips elevated."},{"startTime":3033.753,"endTime":3038.469,"body":"Or you can just use socks on a wood floor,"},{"startTime":3033.753,"endTime":3038.469,"body":"and that seems to work fine as well."},{"startTime":3038.541,"endTime":3041.121,"body":"But again, both of those you can't load"},{"startTime":3038.541,"endTime":3041.121,"body":"them."},{"startTime":3041.121,"endTime":3044.601,"body":"So you reach a point where you can do 15"},{"startTime":3041.121,"endTime":3044.601,"body":"or 20 reps and you're just kind of like,"},{"startTime":3044.601,"endTime":3046.881,"body":"what do I do from here?"},{"startTime":3046.881,"endTime":3049.921,"body":"There's the gliding leg curl."},{"startTime":3049.921,"endTime":3053.361,"body":"And so actually ring leg curl, let's talk"},{"startTime":3049.921,"endTime":3053.361,"body":"about ring leg curl first."},{"startTime":3053.361,"endTime":3054.271,"body":"So this one's pretty simple."},{"startTime":3054.271,"endTime":3057.801,"body":"You have some rings hanging from the the"},{"startTime":3054.271,"endTime":3057.801,"body":"power rack or from the ceiling."},{"startTime":3057.801,"endTime":3062.201,"body":"You put them pretty low and you wedge your"},{"startTime":3057.801,"endTime":3062.201,"body":"heels into the ring and you curl again,"},{"startTime":3062.201,"endTime":3065.357,"body":"you can't add load to this not one of my"},{"startTime":3062.201,"endTime":3065.357,"body":"favorites."},{"startTime":3065.357,"endTime":3068.247,"body":"Then we have the two gliding leg curl"},{"startTime":3065.357,"endTime":3068.247,"body":"variations."},{"startTime":3068.247,"endTime":3070.177,"body":"And I really like the gliding leg curls."},{"startTime":3070.177,"endTime":3074.537,"body":"So for this one, what you would do is you"},{"startTime":3070.177,"endTime":3074.537,"body":"set up a barbell and a power rack."},{"startTime":3074.537,"endTime":3080.257,"body":"You're holding the barbell with your hands"},{"startTime":3074.537,"endTime":3080.257,"body":"and then your feet are on a box."},{"startTime":3080.257,"endTime":3085.837,"body":"And so your body is gliding towards your"},{"startTime":3080.257,"endTime":3085.837,"body":"feet and back away."},{"startTime":3085.837,"endTime":3091.937,"body":"This one is also kind of hard to load, but"},{"startTime":3085.837,"endTime":3091.937,"body":"you can load it by adding like a dip belt"},{"startTime":3091.937,"endTime":3093.421,"body":"across your waist."},{"startTime":3093.421,"endTime":3096.001,"body":"or some chains or something like that."},{"startTime":3096.001,"endTime":3101.221,"body":"And then my favorite variation is the ring"},{"startTime":3096.001,"endTime":3101.221,"body":"gliding leg curl."},{"startTime":3101.221,"endTime":3104.881,"body":"And so for this one, instead of holding"},{"startTime":3101.221,"endTime":3104.881,"body":"your hands on a barbell, you would hold"},{"startTime":3104.881,"endTime":3109.401,"body":"your hands on some rings, which means the"},{"startTime":3104.881,"endTime":3109.401,"body":"rings are moving with your body as you"},{"startTime":3109.401,"endTime":3110.081,"body":"move."},{"startTime":3110.081,"endTime":3115.001,"body":"Your feet are up on a box still, and you"},{"startTime":3110.081,"endTime":3115.001,"body":"can load chains across, you can use a dip"},{"startTime":3115.001,"endTime":3117.441,"body":"belt, you can add load that way."},{"startTime":3117.441,"endTime":3121.681,"body":"And so I've actually had clients be able"},{"startTime":3117.441,"endTime":3121.681,"body":"to load that progressively up to"},{"startTime":3121.681,"endTime":3123.053,"body":"perpetuity basically."},{"startTime":3123.053,"endTime":3126.673,"body":"to the point that he couldn't even do 12"},{"startTime":3123.053,"endTime":3126.673,"body":"or 15 reps anymore."},{"startTime":3126.673,"endTime":3132.413,"body":"And so the box was like a 30 inch box, the"},{"startTime":3126.673,"endTime":3132.413,"body":"body was down nice and low and there was"},{"startTime":3132.413,"endTime":3135.713,"body":"the chains across his hips."},{"startTime":3136.573,"endTime":3140.993,"body":"And so that one is probably the most"},{"startTime":3136.573,"endTime":3140.993,"body":"loadable option for those at home unless"},{"startTime":3140.993,"endTime":3144.573,"body":"you wanna use the banded variations, which"},{"startTime":3140.993,"endTime":3144.573,"body":"you can also load."},{"startTime":3144.713,"endTime":3147.163,"body":"But those are kind of the primary ones we"},{"startTime":3144.713,"endTime":3147.163,"body":"stick to."},{"startTime":3147.163,"endTime":3147.913,"body":"How about you?"},{"startTime":3147.913,"endTime":3150.413,"body":"Have you experienced any of those?"},{"startTime":3150.541,"endTime":3154.038,"body":"What's your deal with the different at"},{"startTime":3150.541,"endTime":3154.038,"body":"-home variations?"},{"startTime":3154.038,"endTime":3157.258,"body":"I have done the gliding ones, the ring"},{"startTime":3154.038,"endTime":3157.258,"body":"gliding ones."},{"startTime":3157.538,"endTime":3163.258,"body":"Those are pretty much the best of the"},{"startTime":3157.538,"endTime":3163.258,"body":"modification, like you said."},{"startTime":3163.258,"endTime":3167.178,"body":"Those are the one that you can have some"},{"startTime":3163.258,"endTime":3167.178,"body":"runway there."},{"startTime":3167.478,"endTime":3175.018,"body":"One thing I wanted to ask you, I noticed"},{"startTime":3167.478,"endTime":3175.018,"body":"there was none of the lying dumbbell"},{"startTime":3175.018,"endTime":3178.158,"body":"hamstring curl variation."},{"startTime":3178.778,"endTime":3180.018,"body":"Excuse me."},{"startTime":3180.018,"endTime":3183.598,"body":"Is there a particular reason that you"},{"startTime":3180.018,"endTime":3183.598,"body":"didn't include that one?"},{"startTime":3183.734,"endTime":3185.966,"body":"I mean, I know why I typically don't."},{"startTime":3187.149,"endTime":3191.449,"body":"Yeah, so that actually is a really good"},{"startTime":3187.149,"endTime":3191.449,"body":"option and one that we do include in our"},{"startTime":3191.449,"endTime":3191.889,"body":"programming."},{"startTime":3191.889,"endTime":3193.609,"body":"So thank you for reminding me of that."},{"startTime":3193.609,"endTime":3197.989,"body":"The reason I didn't include it, I think is"},{"startTime":3193.609,"endTime":3197.989,"body":"because I've began to veer away from it."},{"startTime":3197.989,"endTime":3203.228,"body":"And the main reason that I do is because"},{"startTime":3197.989,"endTime":3203.228,"body":"it is so hard to get the dumbbell into"},{"startTime":3203.228,"endTime":3207.869,"body":"position on your feet properly without a"},{"startTime":3203.228,"endTime":3207.869,"body":"partner there to help you, especially as"},{"startTime":3207.869,"endTime":3210.649,"body":"the loads get heavier and you get"},{"startTime":3207.869,"endTime":3210.649,"body":"stronger."},{"startTime":3210.649,"endTime":3214.733,"body":"And so I've actually tried this myself"},{"startTime":3210.649,"endTime":3214.733,"body":"because I wanted to make sure."},{"startTime":3214.733,"endTime":3218.153,"body":"that, hey, if I'm going to prescribe this"},{"startTime":3214.733,"endTime":3218.153,"body":"movement, I want to make sure I can tell"},{"startTime":3218.153,"endTime":3219.623,"body":"people how to get into position."},{"startTime":3219.623,"endTime":3222.993,"body":"And I spent like it felt like 20 minutes."},{"startTime":3222.993,"endTime":3227.053,"body":"It was probably like five minutes trying"},{"startTime":3222.993,"endTime":3227.053,"body":"to get this dumbbell into my feet to"},{"startTime":3227.053,"endTime":3228.353,"body":"actually curl it."},{"startTime":3228.353,"endTime":3233.993,"body":"And I could not get it comfortable at all"},{"startTime":3228.353,"endTime":3233.993,"body":"without somebody actually placing it in my"},{"startTime":3233.993,"endTime":3235.573,"body":"feet for me properly."},{"startTime":3235.573,"endTime":3239.473,"body":"The nice thing about the dumbbell leg curl"},{"startTime":3235.573,"endTime":3239.473,"body":"variation is that it is lengthened"},{"startTime":3239.473,"endTime":3240.233,"body":"overloaded."},{"startTime":3240.233,"endTime":3244.269,"body":"It's the only one of those options that is"},{"startTime":3240.233,"endTime":3244.269,"body":"lengthened overloaded."},{"startTime":3244.269,"endTime":3250.149,"body":"So there is some benefit in that if you"},{"startTime":3244.269,"endTime":3250.149,"body":"can get it into position comfortably."},{"startTime":3250.149,"endTime":3256.969,"body":"And if you're a less strong human, you may"},{"startTime":3250.149,"endTime":3256.969,"body":"find that movement much more conducive"},{"startTime":3256.969,"endTime":3260.889,"body":"than a stronger human would that might"},{"startTime":3256.969,"endTime":3260.889,"body":"need a 60 or 80 pound dumbbell between"},{"startTime":3260.889,"endTime":3261.709,"body":"their legs."},{"startTime":3261.709,"endTime":3265.729,"body":"But if you're using a 20 or a 30, it's"},{"startTime":3261.709,"endTime":3265.729,"body":"gonna be much easier for you to kind of"},{"startTime":3265.729,"endTime":3267.333,"body":"get through that movement, I think."},{"startTime":3267.99,"endTime":3272.79,"body":"The only way that I've seen it work where"},{"startTime":3267.99,"endTime":3272.79,"body":"it kind of works out decently well is when"},{"startTime":3272.79,"endTime":3276.69,"body":"you have the dumbbells that are not like"},{"startTime":3272.79,"endTime":3276.69,"body":"the typical home or CrossFit gym style,"},{"startTime":3276.69,"endTime":3280.71,"body":"like rubber hexagon ones, you have the"},{"startTime":3276.69,"endTime":3280.71,"body":"like flat, you know, kind of dumbbells"},{"startTime":3280.71,"endTime":3283.23,"body":"that you'll find more with the plates."},{"startTime":3283.23,"endTime":3283.55,"body":"Yeah."},{"startTime":3283.55,"endTime":3288.81,"body":"And if you have like a decline bench so"},{"startTime":3283.55,"endTime":3288.81,"body":"that you're, you can put your feet closer"},{"startTime":3288.81,"endTime":3291.09,"body":"to the floor to pick it up."},{"startTime":3291.09,"endTime":3294.87,"body":"If you have both of those, it can be"},{"startTime":3291.09,"endTime":3294.87,"body":"viable."},{"startTime":3294.87,"endTime":3300.71,"body":"Without those, it is very, very"},{"startTime":3294.87,"endTime":3300.71,"body":"challenging to actually incorporate in a"},{"startTime":3300.71,"endTime":3301.933,"body":"practical manner."},{"startTime":3301.933,"endTime":3305.973,"body":"Yeah, I tend to program it for our quickie"},{"startTime":3301.933,"endTime":3305.973,"body":"program, which is like a 30 minute"},{"startTime":3305.973,"endTime":3309.553,"body":"dumbbell only program, because I feel like"},{"startTime":3305.973,"endTime":3309.553,"body":"most of the people doing 30 minute"},{"startTime":3309.553,"endTime":3314.933,"body":"dumbbell only quickie are probably not in"},{"startTime":3309.553,"endTime":3314.933,"body":"the higher echelon of like strength level"},{"startTime":3314.933,"endTime":3319.313,"body":"or body size that would require higher"},{"startTime":3314.933,"endTime":3319.313,"body":"levels of strength output."},{"startTime":3319.313,"endTime":3323.113,"body":"So that's kind of my rationalization"},{"startTime":3319.313,"endTime":3323.113,"body":"there, but I do appreciate that you"},{"startTime":3323.113,"endTime":3326.843,"body":"brought that up because I did forget to"},{"startTime":3323.113,"endTime":3326.843,"body":"include that one in my list."},{"startTime":3328.182,"endTime":3331.582,"body":"That is one to just make a quick funny"},{"startTime":3328.182,"endTime":3331.582,"body":"aside."},{"startTime":3331.582,"endTime":3335.922,"body":"I've never been a fan of like the"},{"startTime":3331.582,"endTime":3335.922,"body":"variation for the sake of variation."},{"startTime":3336.542,"endTime":3340.612,"body":"And sometimes in commercial gyms, I'll see"},{"startTime":3336.542,"endTime":3340.612,"body":"people doing that."},{"startTime":3340.612,"endTime":3345.842,"body":"And there was one time I remember that we"},{"startTime":3340.612,"endTime":3345.842,"body":"were we were in a very, very well equipped"},{"startTime":3345.842,"endTime":3348.902,"body":"gym and there was a dude over in the"},{"startTime":3345.842,"endTime":3348.902,"body":"dumbbell section doing that."},{"startTime":3348.902,"endTime":3351.358,"body":"And I'm like, we have a seated ham curl."},{"startTime":3351.437,"endTime":3353.726,"body":"Hehehehehe"},{"startTime":3353.726,"endTime":3354.806,"body":"fucking why?"},{"startTime":3354.806,"endTime":3358.946,"body":"Why there's no good reason why you're"},{"startTime":3354.806,"endTime":3358.946,"body":"doing this exercise in here."},{"startTime":3358.946,"endTime":3362.686,"body":"And that's always something like every"},{"startTime":3358.946,"endTime":3362.686,"body":"time that the conversation comes up, I"},{"startTime":3362.686,"endTime":3366.946,"body":"have like that vivid memory of him doing"},{"startTime":3362.686,"endTime":3366.946,"body":"it and me just being very frustrated about"},{"startTime":3366.946,"endTime":3367.469,"body":"it."},{"startTime":3367.469,"endTime":3370.989,"body":"Yeah, that's variation for variation sake"},{"startTime":3367.469,"endTime":3370.989,"body":"for sure."},{"startTime":3372.089,"endTime":3378.929,"body":"And then to finish off home gym stuff, you"},{"startTime":3372.089,"endTime":3378.929,"body":"know, the at home reverse hyper would be"},{"startTime":3378.929,"endTime":3381.109,"body":"the only other one that I would throw in"},{"startTime":3378.929,"endTime":3381.109,"body":"there."},{"startTime":3381.109,"endTime":3384.329,"body":"And I don't program this very often"},{"startTime":3381.109,"endTime":3384.329,"body":"because it's also kind of an annoying"},{"startTime":3384.329,"endTime":3390.829,"body":"setup, but you can take an inclined bench"},{"startTime":3384.329,"endTime":3390.829,"body":"and you can lean your torso over the back"},{"startTime":3390.829,"endTime":3394.445,"body":"of the inclined bench so that your head is"},{"startTime":3390.829,"endTime":3394.445,"body":"kind of heading down toward the seat."},{"startTime":3394.445,"endTime":3398.245,"body":"And then your hips and your legs are able"},{"startTime":3394.445,"endTime":3398.245,"body":"to freely move off the backside."},{"startTime":3398.245,"endTime":3403.405,"body":"And I've actually been able to do that one"},{"startTime":3398.245,"endTime":3403.405,"body":"with a dumbbell between my feet, because"},{"startTime":3403.405,"endTime":3404.385,"body":"you don't need a ton of weight."},{"startTime":3404.385,"endTime":3405.925,"body":"It's not like the lying leg girl."},{"startTime":3405.925,"endTime":3408.515,"body":"It's a much longer moment arm."},{"startTime":3408.515,"endTime":3412.185,"body":"And so I can do that with like a 15 or 20"},{"startTime":3408.515,"endTime":3412.185,"body":"pound dumbbell between my feet and get a"},{"startTime":3412.185,"endTime":3413.485,"body":"ton of benefit from it."},{"startTime":3413.485,"endTime":3417.565,"body":"But again, I mean, you're talking about"},{"startTime":3413.485,"endTime":3417.565,"body":"like way down the rabbit hole of movements"},{"startTime":3417.565,"endTime":3419.845,"body":"that you would even want to program in"},{"startTime":3417.565,"endTime":3419.845,"body":"that situation."},{"startTime":3419.845,"endTime":3423.717,"body":"It's just when you get into the home gym"},{"startTime":3419.845,"endTime":3423.717,"body":"hamstring world,"},{"startTime":3424.781,"endTime":3426.641,"body":"you can only do so many RDLs."},{"startTime":3426.641,"endTime":3431.501,"body":"And that's the thing like what I've found"},{"startTime":3426.641,"endTime":3431.501,"body":"with programming is that a knee flexion is"},{"startTime":3431.501,"endTime":3432.241,"body":"important."},{"startTime":3432.241,"endTime":3436.941,"body":"It is important for health of your your"},{"startTime":3432.241,"endTime":3436.941,"body":"knees that you do knee flexion."},{"startTime":3436.941,"endTime":3444.801,"body":"It's important for the development of the"},{"startTime":3436.941,"endTime":3444.801,"body":"the biceps, the short biceps femoris that"},{"startTime":3444.801,"endTime":3449.841,"body":"you that you get the lying leg curls well"},{"startTime":3444.801,"endTime":3449.841,"body":"because that the short head doesn't get"},{"startTime":3449.841,"endTime":3450.733,"body":"trained."},{"startTime":3450.733,"endTime":3452.153,"body":"through hip extension."},{"startTime":3452.153,"endTime":3456.693,"body":"So you do have to do some knee flexion if"},{"startTime":3452.153,"endTime":3456.693,"body":"you want to train the short head of that"},{"startTime":3456.693,"endTime":3458.093,"body":"hamstring muscle."},{"startTime":3458.493,"endTime":3463.113,"body":"And so yeah, I just, it's tough and you"},{"startTime":3458.493,"endTime":3463.113,"body":"can, like I said, you can only do so many"},{"startTime":3463.113,"endTime":3463.653,"body":"RDLs."},{"startTime":3463.653,"endTime":3468.453,"body":"And so I think for variation for variation"},{"startTime":3463.653,"endTime":3468.453,"body":"sake, sometimes it's just nice to not have"},{"startTime":3468.453,"endTime":3472.113,"body":"to do so many RDLs and to still be able to"},{"startTime":3468.453,"endTime":3472.113,"body":"train your hamstrings in a lower fatigue"},{"startTime":3472.113,"endTime":3472.933,"body":"state."},{"startTime":3473.078,"endTime":3476.418,"body":"Yeah, one thing I want to quickly squeeze"},{"startTime":3473.078,"endTime":3476.418,"body":"in before I move on."},{"startTime":3476.418,"endTime":3482.218,"body":"I do find that we are potentially kind of"},{"startTime":3476.418,"endTime":3482.218,"body":"in a Renaissance beginning to come into"},{"startTime":3482.218,"endTime":3485.638,"body":"like a Renaissance era of home gym"},{"startTime":3482.218,"endTime":3485.638,"body":"innovation."},{"startTime":3485.638,"endTime":3489.578,"body":"I've seen some pretty cool things that"},{"startTime":3485.638,"endTime":3489.578,"body":"people are making like kits that bolt on"},{"startTime":3489.578,"endTime":3494.718,"body":"to like the rogue racks and stuff where"},{"startTime":3489.578,"endTime":3494.718,"body":"you have a lot more like standing"},{"startTime":3494.718,"endTime":3498.618,"body":"unilateral leg curl options and different"},{"startTime":3494.718,"endTime":3498.618,"body":"things like that with some pretty, pretty"},{"startTime":3498.618,"endTime":3499.338,"body":"cool attachments."},{"startTime":3499.338,"endTime":3500.054,"body":"So if you."},{"startTime":3500.054,"endTime":3503.234,"body":"If you are a listener who has the home gym"},{"startTime":3500.054,"endTime":3503.234,"body":"has been feeling limited, like there are"},{"startTime":3503.234,"endTime":3508.654,"body":"some pretty cool new options out there"},{"startTime":3503.234,"endTime":3508.654,"body":"that will pretty dramatically increase"},{"startTime":3508.654,"endTime":3511.361,"body":"your exercise variation abilities."},{"startTime":3511.361,"endTime":3512.331,"body":"that's a good point."},{"startTime":3512.331,"endTime":3514.721,"body":"The one, the new one, you're the one"},{"startTime":3512.331,"endTime":3514.721,"body":"you're talking about where you can"},{"startTime":3514.721,"endTime":3517.541,"body":"literally take this piece and you clip it"},{"startTime":3514.721,"endTime":3517.541,"body":"into your power rack."},{"startTime":3517.541,"endTime":3523.721,"body":"It goes in almost like a, a, a J clip"},{"startTime":3517.541,"endTime":3523.721,"body":"would the way it kind of goes in and then"},{"startTime":3523.721,"endTime":3526.361,"body":"rotates in and snaps in kind of the same"},{"startTime":3523.721,"endTime":3526.361,"body":"idea here."},{"startTime":3526.361,"endTime":3531.401,"body":"You can get a leg extension, leg curl"},{"startTime":3526.361,"endTime":3531.401,"body":"attachment for your power rack and it's,"},{"startTime":3531.401,"endTime":3532.961,"body":"you know, plate loaded or whatever."},{"startTime":3532.961,"endTime":3535.301,"body":"So, so yeah, to Aaron's point, you can do"},{"startTime":3532.961,"endTime":3535.301,"body":"that for sure."},{"startTime":3535.301,"endTime":3539.201,"body":"And then there's a cool piece of equipment"},{"startTime":3535.301,"endTime":3539.201,"body":"that I keep getting ads for on Instagram"},{"startTime":3539.201,"endTime":3539.853,"body":"called."},{"startTime":3539.853,"endTime":3541.253,"body":"the freak athlete."},{"startTime":3541.253,"endTime":3551.733,"body":"And it's a GHR, GHD hip extension, plus"},{"startTime":3541.253,"endTime":3551.733,"body":"like three or four other things all in one"},{"startTime":3551.733,"endTime":3555.473,"body":"and it like folds up like an ironing board"},{"startTime":3551.733,"endTime":3555.473,"body":"and then comes back out."},{"startTime":3555.473,"endTime":3559.877,"body":"So it might be worth looking into if"},{"startTime":3555.473,"endTime":3559.877,"body":"you're a home gym person as well."},{"startTime":3561.677,"endTime":3562.127,"body":"Cool."},{"startTime":3562.127,"endTime":3566.457,"body":"And then just moving on here quickly, we"},{"startTime":3562.127,"endTime":3566.457,"body":"always spend the least amount of time on"},{"startTime":3566.457,"endTime":3571.697,"body":"the dumbbell and bands program because"},{"startTime":3566.457,"endTime":3571.697,"body":"most of the movements filter through from"},{"startTime":3571.697,"endTime":3578.037,"body":"the other programs or the other training"},{"startTime":3571.697,"endTime":3578.037,"body":"options, garage gym, home gym, full gym."},{"startTime":3578.037,"endTime":3584.667,"body":"So the dumbbell bands program, your RDLs"},{"startTime":3578.037,"endTime":3584.667,"body":"are what your RDLs are."},{"startTime":3584.667,"endTime":3586.125,"body":"You can do dumbbell."},{"startTime":3586.125,"endTime":3588.345,"body":"RDLs, you could do a hip banded RDL."},{"startTime":3588.345,"endTime":3591.345,"body":"That's one thing we actually didn't"},{"startTime":3588.345,"endTime":3591.345,"body":"mention in the other RDL variations across"},{"startTime":3591.345,"endTime":3594.505,"body":"the other programs is a hip banded one,"},{"startTime":3591.345,"endTime":3594.505,"body":"which I love."},{"startTime":3594.505,"endTime":3599.325,"body":"So if you have a dumbbell bands program,"},{"startTime":3594.505,"endTime":3599.325,"body":"we've we've programmed hip banded dumbbell"},{"startTime":3599.325,"endTime":3601.025,"body":"RDLs before."},{"startTime":3601.805,"endTime":3605.185,"body":"Like we mentioned in the home gym program,"},{"startTime":3601.805,"endTime":3605.185,"body":"you're just limited on the leg curl"},{"startTime":3605.185,"endTime":3606.245,"body":"options that you can do."},{"startTime":3606.245,"endTime":3609.665,"body":"And when you're having a dumbbell bands"},{"startTime":3606.245,"endTime":3609.665,"body":"only program, you're even more limited"},{"startTime":3609.665,"endTime":3614.205,"body":"because you're limited to lying banded"},{"startTime":3609.665,"endTime":3614.205,"body":"seated banded lying dumbbell leg curl to"},{"startTime":3614.205,"endTime":3615.949,"body":"your point that you brought up earlier."},{"startTime":3615.949,"endTime":3620.029,"body":"but there's no rower, there's no rings,"},{"startTime":3615.949,"endTime":3620.029,"body":"there's no barbell to do gliding leg"},{"startTime":3620.029,"endTime":3621.009,"body":"curls."},{"startTime":3621.109,"endTime":3623.469,"body":"You can't really even assume a box."},{"startTime":3623.469,"endTime":3625.849,"body":"So you don't necessarily have a box to do"},{"startTime":3623.469,"endTime":3625.849,"body":"those."},{"startTime":3625.849,"endTime":3630.389,"body":"You can't really do the hip extension"},{"startTime":3625.849,"endTime":3630.389,"body":"variations where you're over a barbell or"},{"startTime":3630.389,"endTime":3634.669,"body":"over a box, because again, you can't"},{"startTime":3630.389,"endTime":3634.669,"body":"assume that people have a barbell or a box"},{"startTime":3634.669,"endTime":3636.849,"body":"in a dumbbell only program."},{"startTime":3637.409,"endTime":3642.829,"body":"So what I tend to lean on there really is"},{"startTime":3637.409,"endTime":3642.829,"body":"the different RDL variations."},{"startTime":3642.893,"endTime":3647.753,"body":"single leg versions trying to keep it as"},{"startTime":3642.893,"endTime":3647.753,"body":"interesting as I can using different RDL"},{"startTime":3647.753,"endTime":3648.753,"body":"options."},{"startTime":3648.753,"endTime":3656.393,"body":"And then we do a lot of slider leg curls"},{"startTime":3648.753,"endTime":3656.393,"body":"or banded leg curls."},{"startTime":3656.393,"endTime":3660.433,"body":"And then another one that I use is the"},{"startTime":3656.393,"endTime":3660.433,"body":"dumbbell only program is hamstring"},{"startTime":3660.433,"endTime":3661.293,"body":"walkouts."},{"startTime":3661.293,"endTime":3664.993,"body":"So this would be almost like a scale for"},{"startTime":3661.293,"endTime":3664.993,"body":"people that can't do the slider leg curls"},{"startTime":3664.993,"endTime":3669.173,"body":"yet, but you would elevate your hips and"},{"startTime":3664.993,"endTime":3669.173,"body":"you would just slowly walk your feet out"},{"startTime":3669.173,"endTime":3672.141,"body":"and then walk your feet back in and walk"},{"startTime":3669.173,"endTime":3672.141,"body":"your feet out."},{"startTime":3672.141,"endTime":3672.941,"body":"feedback in."},{"startTime":3672.941,"endTime":3675.821,"body":"And so you can get some hamstring stimulus"},{"startTime":3672.941,"endTime":3675.821,"body":"that way as well."},{"startTime":3675.821,"endTime":3681.601,"body":"But hamstring work in a dumbbell and bands"},{"startTime":3675.821,"endTime":3681.601,"body":"only program is definitely going to be"},{"startTime":3681.601,"endTime":3682.681,"body":"more limited."},{"startTime":3682.681,"endTime":3686.757,"body":"And that kind of just is par for the"},{"startTime":3682.681,"endTime":3686.757,"body":"course there."},{"startTime":3687.318,"endTime":3690.998,"body":"So one that I actually just remembered"},{"startTime":3687.318,"endTime":3690.998,"body":"that I can't believe I actually forgot"},{"startTime":3690.998,"endTime":3695.638,"body":"about this one because it's the only form"},{"startTime":3690.998,"endTime":3695.638,"body":"of this exercise that I like a banded good"},{"startTime":3695.638,"endTime":3700.758,"body":"morning where you put the band around your"},{"startTime":3695.638,"endTime":3700.758,"body":"neck and then you stand on the other other"},{"startTime":3700.758,"endTime":3707.518,"body":"end and then you perform a good morning in"},{"startTime":3700.758,"endTime":3707.518,"body":"that manner where it's more like sorry"},{"startTime":3707.518,"endTime":3711.458,"body":"shortened overload because as you're"},{"startTime":3707.518,"endTime":3711.458,"body":"standing up the band elongates but that's"},{"startTime":3711.458,"endTime":3712.054,"body":"one that."},{"startTime":3712.054,"endTime":3715.974,"body":"I will use sometimes as like a double back"},{"startTime":3712.054,"endTime":3715.974,"body":"offset or something like that."},{"startTime":3715.974,"endTime":3720.054,"body":"We do an RDL, we do a back off and then I"},{"startTime":3715.974,"endTime":3720.054,"body":"might like drop set to, you know, 60"},{"startTime":3720.054,"endTime":3723.554,"body":"seconds of banded good mornings or"},{"startTime":3720.054,"endTime":3723.554,"body":"something like that."},{"startTime":3723.554,"endTime":3729.754,"body":"And that is one that I think could be"},{"startTime":3723.554,"endTime":3729.754,"body":"pretty effective in like a home gym or a"},{"startTime":3729.754,"endTime":3731.373,"body":"dumbbell bands only program for sure."},{"startTime":3731.373,"endTime":3732.193,"body":"Yeah, for sure."},{"startTime":3732.193,"endTime":3733.283,"body":"I use that one as well."},{"startTime":3733.283,"endTime":3737.333,"body":"I actually really like that as a secondary"},{"startTime":3733.283,"endTime":3737.333,"body":"movement where it might become like a"},{"startTime":3737.333,"endTime":3739.873,"body":"dumbbell RDL into like a superset into"},{"startTime":3737.333,"endTime":3739.873,"body":"banded good morning."},{"startTime":3739.873,"endTime":3741.253,"body":"That could work really well."},{"startTime":3741.253,"endTime":3746.493,"body":"I find it difficult to program that as"},{"startTime":3741.253,"endTime":3746.493,"body":"like a primary movement, like, hey, part C"},{"startTime":3746.493,"endTime":3751.453,"body":"banded good mornings, unless you're like,"},{"startTime":3746.493,"endTime":3751.453,"body":"you know, accumulate 75 reps in as few"},{"startTime":3751.453,"endTime":3752.373,"body":"sets as possible."},{"startTime":3752.373,"endTime":3756.073,"body":"I'll program it like that sometimes where"},{"startTime":3752.373,"endTime":3756.073,"body":"you expect them to knock out 25 and then"},{"startTime":3756.073,"endTime":3759.469,"body":"it's like rest 30 seconds, knock out 10,"},{"startTime":3756.073,"endTime":3759.469,"body":"30 seconds, knock out 10."},{"startTime":3759.469,"endTime":3763.959,"body":"Like you can certainly get a good stimulus"},{"startTime":3759.469,"endTime":3763.959,"body":"like that, but it is hard to load it."},{"startTime":3763.959,"endTime":3767.909,"body":"As with any banded movement, it's really"},{"startTime":3763.959,"endTime":3767.909,"body":"hard to load it effectively enough because"},{"startTime":3767.909,"endTime":3772.369,"body":"it gets so hard at the short position that"},{"startTime":3767.909,"endTime":3772.369,"body":"for you to make it even semi challenging"},{"startTime":3772.369,"endTime":3776.309,"body":"at the length and position, it needs to be"},{"startTime":3772.369,"endTime":3776.309,"body":"so much harder at the short position that"},{"startTime":3776.309,"endTime":3779.399,"body":"you almost can't even fully extend at the"},{"startTime":3776.309,"endTime":3779.399,"body":"top."},{"startTime":3779.399,"endTime":3783.781,"body":"So it is relegated mostly to like high rep"},{"startTime":3779.399,"endTime":3783.781,"body":"sets there."},{"startTime":3784.15,"endTime":3785.236,"body":"Definitely."},{"startTime":3786.541,"endTime":3791.013,"body":"Well, I think that's all I have on the"},{"startTime":3786.541,"endTime":3791.013,"body":"three various programs there."},{"startTime":3791.254,"endTime":3797.184,"body":"Yeah, I think for what is arguably the"},{"startTime":3791.254,"endTime":3797.184,"body":"most simple and straightforward, you know,"},{"startTime":3797.184,"endTime":3800.474,"body":"muscles to train, I feel like we did a"},{"startTime":3797.184,"endTime":3800.474,"body":"pretty good job here, which, you know, I"},{"startTime":3800.474,"endTime":3803.754,"body":"say we, but you did the definitely the"},{"startTime":3800.474,"endTime":3803.754,"body":"lion's share of the work in this episode"},{"startTime":3803.754,"endTime":3805.404,"body":"of covering it."},{"startTime":3805.404,"endTime":3810.054,"body":"I think the listeners will get will get"},{"startTime":3805.404,"endTime":3810.054,"body":"some some some good insight and variation"},{"startTime":3810.054,"endTime":3811.004,"body":"into some of the things."},{"startTime":3811.004,"endTime":3816.134,"body":"And we covered some pretty, pretty, you"},{"startTime":3811.004,"endTime":3816.134,"body":"know, comprehensive depth on some of the"},{"startTime":3816.134,"endTime":3819.638,"body":"the strength curve and different thing"},{"startTime":3816.134,"endTime":3819.638,"body":"like that for."},{"startTime":3819.638,"endTime":3821.318,"body":"for the commercial gym stuff."},{"startTime":3821.318,"endTime":3823.822,"body":"So I'm pretty pumped about how this"},{"startTime":3821.318,"endTime":3823.822,"body":"episode turned out."},{"startTime":3824.077,"endTime":3824.667,"body":"Yeah, for sure."},{"startTime":3824.667,"endTime":3828.597,"body":"I love these muscle group ones and we have"},{"startTime":3824.667,"endTime":3828.597,"body":"arms left so we could either do biceps"},{"startTime":3828.597,"endTime":3831.237,"body":"alone and then triceps alone or we could"},{"startTime":3828.597,"endTime":3831.237,"body":"combine them into"},{"startTime":3832.822,"endTime":3834.522,"body":"I think we should split them."},{"startTime":3834.522,"endTime":3835.242,"body":"Yeah."},{"startTime":3835.242,"endTime":3836.122,"body":"Took a..."},{"startTime":3836.122,"endTime":3837.022,"body":"Yeah."},{"startTime":3837.162,"endTime":3837.993,"body":"Yeah."},{"startTime":3837.993,"endTime":3843.093,"body":"so just to kind of wrap up the hamstrings"},{"startTime":3837.993,"endTime":3843.093,"body":"one, the main goal here is to get a hip"},{"startTime":3843.093,"endTime":3845.213,"body":"extension and a knee flexion."},{"startTime":3845.213,"endTime":3848.593,"body":"So something where your legs are straight"},{"startTime":3845.213,"endTime":3848.593,"body":"and your torso moves, and then something"},{"startTime":3848.593,"endTime":3853.973,"body":"where your torso is static and your legs"},{"startTime":3848.593,"endTime":3853.973,"body":"move, like curling into your butt."},{"startTime":3853.973,"endTime":3861.053,"body":"If you can combine RDLs with lying leg"},{"startTime":3853.973,"endTime":3861.053,"body":"curls and hip extensions, 45 degree or GHD"},{"startTime":3861.053,"endTime":3862.957,"body":"with seated leg curls,"},{"startTime":3862.957,"endTime":3867.097,"body":"Those are your super combos that really"},{"startTime":3862.957,"endTime":3867.097,"body":"train the hamstrings fully."},{"startTime":3867.097,"endTime":3871.247,"body":"But if you only have one of those"},{"startTime":3867.097,"endTime":3871.247,"body":"combinations, that's fine too."},{"startTime":3871.247,"endTime":3875.557,"body":"So you can thoroughly train your"},{"startTime":3871.247,"endTime":3875.557,"body":"hamstrings by literally just doing hip"},{"startTime":3875.557,"endTime":3877.701,"body":"extension and knee flexion."},{"startTime":3878.23,"endTime":3879.67,"body":"Yep."},{"startTime":3880.25,"endTime":3881.15,"body":"Awesome."},{"startTime":3881.15,"endTime":3883.23,"body":"So as always, guys, thank you for"},{"startTime":3881.15,"endTime":3883.23,"body":"listening."},{"startTime":3883.23,"endTime":3885.432,"body":"Brian and I will talk to you next week."}]}