{"version":"1.0.0","segments":[{"startTime":25.224,"endTime":26.072,"body":"Fuck."},{"startTime":27.656,"endTime":28.736,"body":"Okay."},{"startTime":29.856,"endTime":30.646,"body":"What's up guys?"},{"startTime":30.646,"endTime":31.296,"body":"Happy Tuesday."},{"startTime":31.296,"endTime":33.586,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":33.586,"endTime":40.156,"body":"Today's episode 158 and it is the first of"},{"startTime":33.586,"endTime":40.156,"body":"the arms muscle groups that we are"},{"startTime":40.156,"endTime":41.916,"body":"covering in our training series."},{"startTime":41.916,"endTime":43.756,"body":"Today we are talking triceps."},{"startTime":43.756,"endTime":48.036,"body":"So last week we covered hamstrings and"},{"startTime":43.756,"endTime":48.036,"body":"then, please correct me if I'm wrong,"},{"startTime":48.036,"endTime":52.666,"body":"Brian, the final muscle group we will be"},{"startTime":48.036,"endTime":52.666,"body":"covering is biceps, potentially next week,"},{"startTime":52.666,"endTime":54.596000000000004,"body":"potentially the week after."},{"startTime":54.596000000000004,"endTime":56.032,"body":"We will see."},{"startTime":56.135999999999996,"endTime":59.896,"body":"But before we dive into today's episode,"},{"startTime":56.135999999999996,"endTime":59.896,"body":"as always, Brian, can you kick us off with"},{"startTime":59.896,"endTime":61.472,"body":"some updates, please?"},{"startTime":61.526,"endTime":64.916,"body":"Yeah, definitely should be biceps next"},{"startTime":61.526,"endTime":64.916,"body":"week as the final muscle group."},{"startTime":64.916,"endTime":69.826,"body":"I don't think we are going to do a calves"},{"startTime":64.916,"endTime":69.826,"body":"or abs muscle group series unless maybe we"},{"startTime":69.826,"endTime":72.346,"body":"wanna link those together into one."},{"startTime":72.346,"endTime":75.906,"body":"We can kinda decide what we wanna do at"},{"startTime":72.346,"endTime":75.906,"body":"that point."},{"startTime":75.946,"endTime":79.386,"body":"But yeah, it's been cool getting through"},{"startTime":75.946,"endTime":79.386,"body":"all these different muscle groups and"},{"startTime":79.386,"endTime":82.54599999999999,"body":"providing some valuable training feedback"},{"startTime":79.386,"endTime":82.54599999999999,"body":"for people."},{"startTime":82.54599999999999,"endTime":87.086,"body":"The YouTube comments on the hamstring"},{"startTime":82.54599999999999,"endTime":87.086,"body":"episode have been fire as well."},{"startTime":87.086,"endTime":91.19,"body":"Anyone interested, go check those out for"},{"startTime":87.086,"endTime":91.19,"body":"episode 157."},{"startTime":91.19,"endTime":94.75,"body":"because there's some really cool feedback"},{"startTime":91.19,"endTime":94.75,"body":"and I actually mean to, I've replied to a"},{"startTime":94.75,"endTime":98.33,"body":"few of them and I want to reply to the"},{"startTime":94.75,"endTime":98.33,"body":"rest, because there's definitely some cool"},{"startTime":98.33,"endTime":101.95,"body":"insights and personal experiences,"},{"startTime":98.33,"endTime":101.95,"body":"anecdotes in there."},{"startTime":102.65,"endTime":107.63,"body":"Regarding updates for me, so last week I"},{"startTime":102.65,"endTime":107.63,"body":"dropped the information about my DEXA scan"},{"startTime":107.63,"endTime":113.31,"body":"and we talked about that for a little bit"},{"startTime":107.63,"endTime":113.31,"body":"in the updates section and then just"},{"startTime":113.31,"endTime":118.486,"body":"yesterday I posted on Instagram a little"},{"startTime":113.31,"endTime":118.486,"body":"bit about"},{"startTime":118.486,"endTime":123.666,"body":"my DEXA scan kind of ahead of this episode"},{"startTime":118.486,"endTime":123.666,"body":"on hamstrings dropping where we talked"},{"startTime":123.666,"endTime":125.146,"body":"about it more in depth."},{"startTime":125.146,"endTime":131.036,"body":"And it was crazy yesterday to see the"},{"startTime":125.146,"endTime":131.036,"body":"response from people on this."},{"startTime":131.036,"endTime":134.76600000000002,"body":"I mean, I think there's over 200 comments"},{"startTime":131.036,"endTime":134.76600000000002,"body":"or something, close to 200 comments on my"},{"startTime":134.76600000000002,"endTime":135.826,"body":"post."},{"startTime":136.786,"endTime":139.336,"body":"And yeah, it's been wild."},{"startTime":139.336,"endTime":145.466,"body":"So Greg Knuckles came out of the woodwork"},{"startTime":139.336,"endTime":145.466,"body":"and sent me a really long DM about DEXA"},{"startTime":145.466,"endTime":147.608,"body":"and my situation."},{"startTime":147.82999999999998,"endTime":150.69,"body":"and I got some really cool information"},{"startTime":147.82999999999998,"endTime":150.69,"body":"from that."},{"startTime":150.99,"endTime":154.61,"body":"There's actually a lot of good information"},{"startTime":150.99,"endTime":154.61,"body":"in the comments in general."},{"startTime":154.61,"endTime":159.83,"body":"One science guy came out and said that the"},{"startTime":154.61,"endTime":159.83,"body":"calibration of, he asked me what Dexa I"},{"startTime":159.83,"endTime":164.61,"body":"was specifically using and I sent him a"},{"startTime":159.83,"endTime":164.61,"body":"screenshot, or not a screenshot, a copy"},{"startTime":164.61,"endTime":169.03,"body":"and paste of the exact model and he was"},{"startTime":164.61,"endTime":169.03,"body":"like, yeah, we've been having issues with"},{"startTime":169.03,"endTime":173.55,"body":"that model in our research, there's some"},{"startTime":169.03,"endTime":173.55,"body":"weird upgrades going on, blah, blah, blah."},{"startTime":173.63,"endTime":177.55,"body":"And so, kind of shortly after that, Greg"},{"startTime":173.63,"endTime":177.55,"body":"Knuckles hit me up."},{"startTime":177.59,"endTime":182.63,"body":"And his response, there was two things I"},{"startTime":177.59,"endTime":182.63,"body":"want to focus on in what he wrote me, but"},{"startTime":182.63,"endTime":187.07,"body":"more globally, I just want to read his"},{"startTime":182.63,"endTime":187.07,"body":"statement on DEXA."},{"startTime":187.07,"endTime":191.65,"body":"So it says, the basic problem with DEXA is"},{"startTime":187.07,"endTime":191.65,"body":"that it's basically just taking a 2D"},{"startTime":191.65,"endTime":194.19,"body":"picture, counting pixels of different"},{"startTime":191.65,"endTime":194.19,"body":"colors."},{"startTime":194.19,"endTime":198.39,"body":"Since bone absorbs so much more energy"},{"startTime":194.19,"endTime":198.39,"body":"than any other tissue, the machine has to"},{"startTime":198.39,"endTime":202.17,"body":"just make assumptions about the"},{"startTime":198.39,"endTime":202.17,"body":"composition of the other tissue above and"},{"startTime":202.17,"endTime":206.038,"body":"below the bone, which is usually around 40"},{"startTime":202.17,"endTime":206.038,"body":"% of the total pixels."},{"startTime":206.038,"endTime":208.678,"body":"or even more for leaner individuals."},{"startTime":208.678,"endTime":212.318,"body":"So if the assumptions underpinning the"},{"startTime":208.678,"endTime":212.318,"body":"algorithms used to estimate the"},{"startTime":212.318,"endTime":216.798,"body":"composition of tissue in bone pixels are"},{"startTime":212.318,"endTime":216.798,"body":"wrong for an individual, the scan will be"},{"startTime":216.798,"endTime":218.858,"body":"inaccurate for that individual."},{"startTime":218.878,"endTime":224.198,"body":"Also, different sets of assumptions can"},{"startTime":218.878,"endTime":224.198,"body":"have pretty large impacts on the numbers"},{"startTime":224.198,"endTime":225.298,"body":"it'll spit out."},{"startTime":225.298,"endTime":229.298,"body":"And then when he was talking about the"},{"startTime":225.298,"endTime":229.298,"body":"assumptions, he put in parentheses the"},{"startTime":229.298,"endTime":231.418,"body":"difference between the classic and the N."},{"startTime":231.418,"endTime":232.938,"body":"Haynes calibration."},{"startTime":232.938,"endTime":235.726,"body":"And so that means nothing until I explain"},{"startTime":232.938,"endTime":235.726,"body":"it."},{"startTime":235.766,"endTime":246.906,"body":"Essentially the Dexamachine that I used"},{"startTime":235.766,"endTime":246.906,"body":"was this Hoologistic model."},{"startTime":248.566,"endTime":252.866,"body":"Hoologic, H -O -L -O -G -I -C, the"},{"startTime":248.566,"endTime":252.866,"body":"Hoologic machine."},{"startTime":252.866,"endTime":257.246,"body":"And so Hoologic machine is the one that"},{"startTime":252.866,"endTime":257.246,"body":"that guy referenced in the comments that"},{"startTime":257.246,"endTime":260.366,"body":"just recently had some upgrades and some"},{"startTime":257.246,"endTime":260.366,"body":"calibration stuff."},{"startTime":260.366,"endTime":264.534,"body":"And Knuckles echoed the same sentiment,"},{"startTime":260.366,"endTime":264.534,"body":"basically saying that..."},{"startTime":264.534,"endTime":268.834,"body":"the classic model was the way that they"},{"startTime":264.534,"endTime":268.834,"body":"have been using it and that just in the"},{"startTime":268.834,"endTime":274.274,"body":"last few months, all of these Hologic"},{"startTime":268.834,"endTime":274.274,"body":"machines got upgraded to the NHANES model."},{"startTime":274.31399999999996,"endTime":278.654,"body":"And apparently the NHANES model"},{"startTime":274.31399999999996,"endTime":278.654,"body":"overestimates body fat by about 5 %"},{"startTime":278.654,"endTime":285.336,"body":"compared to the classic model, which I"},{"startTime":278.654,"endTime":285.336,"body":"just like, yeah, jump in, what you got."},{"startTime":285.768,"endTime":291.128,"body":"When you say overestimate body fat by 5%,"},{"startTime":285.768,"endTime":291.128,"body":"is that let's say you're a true 10%."},{"startTime":291.128,"endTime":295.574,"body":"Is it going to estimate you at 15 or is it"},{"startTime":291.128,"endTime":295.574,"body":"just a 5 % over baseline?"},{"startTime":295.574,"endTime":299.513,"body":"The way that it was phrased to me makes it"},{"startTime":295.574,"endTime":299.513,"body":"sound here."},{"startTime":299.513,"endTime":301.104,"body":"It says, N."},{"startTime":301.104,"endTime":305.814,"body":"Haines calibration increases body fat"},{"startTime":301.104,"endTime":305.814,"body":"percentage values by around 5%."},{"startTime":305.814,"endTime":308.714,"body":"And then he sent me a link about"},{"startTime":305.814,"endTime":308.714,"body":"calibration."},{"startTime":309.534,"endTime":315.594,"body":"So that would mean that if I was 16 % body"},{"startTime":309.534,"endTime":315.594,"body":"fat, it estimates me at 21 % body fat."},{"startTime":315.594,"endTime":321.554,"body":"That accounts for literally the majority"},{"startTime":315.594,"endTime":321.554,"body":"of the quote muscle loss that I saw"},{"startTime":321.554,"endTime":325.614,"body":"because the 5 % body fat increase would"},{"startTime":321.554,"endTime":325.614,"body":"correlate to."},{"startTime":325.622,"endTime":330.742,"body":"equivalent about 10 to 12 pounds of muscle"},{"startTime":325.622,"endTime":330.742,"body":"loss to account for that."},{"startTime":331.222,"endTime":335.722,"body":"So if in fact that is the case that I was"},{"startTime":331.222,"endTime":335.722,"body":"being graded on a classic machine and now"},{"startTime":335.722,"endTime":336.972,"body":"I'm being graded on an N."},{"startTime":336.972,"endTime":341.622,"body":"Haynes model, then that would explain"},{"startTime":336.972,"endTime":341.622,"body":"almost all of that deviation except for"},{"startTime":341.622,"endTime":345.392,"body":"maybe one to two pounds of muscle, which"},{"startTime":341.622,"endTime":345.392,"body":"you and I were literally thinking like,"},{"startTime":345.392,"endTime":348.762,"body":"hey, you probably should have lost one or"},{"startTime":345.392,"endTime":348.762,"body":"two pounds of muscle given all the cardio"},{"startTime":348.762,"endTime":351.122,"body":"you're doing, blah, blah, blah, all this"},{"startTime":348.762,"endTime":351.122,"body":"stuff."},{"startTime":351.682,"endTime":353.07,"body":"So that was."},{"startTime":353.078,"endTime":356.998,"body":"very informative and I'm very appreciative"},{"startTime":353.078,"endTime":356.998,"body":"that Greg sent that information and that"},{"startTime":356.998,"endTime":359.238,"body":"everybody else contributed in the"},{"startTime":356.998,"endTime":359.238,"body":"comments."},{"startTime":359.238,"endTime":365.018,"body":"What I guess I don't understand is A, why"},{"startTime":359.238,"endTime":365.018,"body":"would they change the calibration so"},{"startTime":365.018,"endTime":366.758,"body":"drastically on a machine?"},{"startTime":366.758,"endTime":372.018,"body":"And B, should I be 21 % body fat on any"},{"startTime":366.758,"endTime":372.018,"body":"machine?"},{"startTime":372.858,"endTime":377.358,"body":"And so that's I think the part I'm"},{"startTime":372.858,"endTime":377.358,"body":"struggling with the most is like who cares"},{"startTime":377.358,"endTime":381.638,"body":"what the model and the recalibration and"},{"startTime":377.358,"endTime":381.638,"body":"all of these things are, but like looking"},{"startTime":381.638,"endTime":382.358,"body":"at me."},{"startTime":382.358,"endTime":386.538,"body":"when you have an idea in your head of what"},{"startTime":382.358,"endTime":386.538,"body":"21 % body fat should look like, just"},{"startTime":386.538,"endTime":391.918,"body":"broadly, and then you see me with veins in"},{"startTime":386.538,"endTime":391.918,"body":"my arms and a six pack abs and blah, blah,"},{"startTime":391.918,"endTime":396.178,"body":"separation in my quads, all this stuff,"},{"startTime":391.918,"endTime":396.178,"body":"and you're like, that dude is 21 % body"},{"startTime":396.178,"endTime":396.338,"body":"fat."},{"startTime":396.338,"endTime":399.418,"body":"That to me doesn't make any sense."},{"startTime":399.418,"endTime":400.046,"body":"So."},{"startTime":400.808,"endTime":404.508,"body":"I think if I if I could interject here, I"},{"startTime":400.808,"endTime":404.508,"body":"think there's."},{"startTime":405.268,"endTime":409.468,"body":"And I mean, we see this across, you know,"},{"startTime":405.268,"endTime":409.468,"body":"industries and there's a certain type of"},{"startTime":409.468,"endTime":414.528,"body":"like personality, I would say that that"},{"startTime":409.468,"endTime":414.528,"body":"does this more, but there's the people who"},{"startTime":414.528,"endTime":419.148,"body":"like their information is like good enough"},{"startTime":414.528,"endTime":419.148,"body":"and they're like, OK, I got the answer."},{"startTime":419.148,"endTime":422.028,"body":"Like I'm going to go, you know, sing it to"},{"startTime":419.148,"endTime":422.028,"body":"the hills sort of thing."},{"startTime":422.028,"endTime":423.508,"body":"But it's not the answer."},{"startTime":423.508,"endTime":423.828,"body":"Right."},{"startTime":423.828,"endTime":424.088,"body":"Right."},{"startTime":424.088,"endTime":428.088,"body":"And it's like you have if there's like,"},{"startTime":424.088,"endTime":428.088,"body":"you know, a one through 10 level of"},{"startTime":428.088,"endTime":430.376,"body":"understanding of a subject and."},{"startTime":430.376,"endTime":434.636,"body":"you know, let's obviously 10 is the most"},{"startTime":430.376,"endTime":434.636,"body":"they might be at like a five or a six, but"},{"startTime":434.636,"endTime":438.536,"body":"they think they're at like an 11, you"},{"startTime":434.636,"endTime":438.536,"body":"know, or it might be one of those things"},{"startTime":438.536,"endTime":443.816,"body":"where it comes down from who knows how the"},{"startTime":438.536,"endTime":443.816,"body":"like, I know the DEXs are typically like,"},{"startTime":443.816,"endTime":448.196,"body":"some of them are like bigger companies"},{"startTime":443.816,"endTime":448.196,"body":"that are, you know, that they're operating"},{"startTime":448.196,"endTime":452.476,"body":"a location of company X, like someone at"},{"startTime":448.196,"endTime":452.476,"body":"company X may decide like, this"},{"startTime":452.476,"endTime":455.656,"body":"information is like good enough, it's"},{"startTime":452.476,"endTime":455.656,"body":"accurate enough."},{"startTime":455.676,"endTime":460.04,"body":"We care about our profits and obviously"},{"startTime":455.676,"endTime":460.04,"body":"business being staying open like,"},{"startTime":460.04,"endTime":462.0,"body":"fucking ship it sort of thing."},{"startTime":462.0,"endTime":468.58,"body":"Like I've been in the like back back when"},{"startTime":462.0,"endTime":468.58,"body":"I worked in software, like there were"},{"startTime":468.58,"endTime":472.4,"body":"times where things were like shipped that"},{"startTime":468.58,"endTime":472.4,"body":"I knew were not ready and would break, you"},{"startTime":472.4,"endTime":476.46,"body":"know, but it wasn't I wasn't in the"},{"startTime":472.4,"endTime":476.46,"body":"position to be like, no, it's not going,"},{"startTime":476.46,"endTime":480.4,"body":"you know, it would be like, you know, shut"},{"startTime":476.46,"endTime":480.4,"body":"the fuck up, Aaron, it's going and then"},{"startTime":480.4,"endTime":484.56,"body":"when it breaks, when it blows up, like you"},{"startTime":480.4,"endTime":484.56,"body":"have to fucking deal with it, you know."},{"startTime":485.02,"endTime":487.66,"body":"So I do think that there is some level of"},{"startTime":485.02,"endTime":487.66,"body":"that."},{"startTime":487.66,"endTime":490.21,"body":"And for honestly, probably"},{"startTime":490.792,"endTime":495.212,"body":"Let's say 50 people walk through that DEXA"},{"startTime":490.792,"endTime":495.212,"body":"scan, you know, place in a day, you are"},{"startTime":495.212,"endTime":499.052,"body":"probably like one of two who's gonna be"},{"startTime":495.212,"endTime":499.052,"body":"like, this isn't fucking right."},{"startTime":499.052,"endTime":499.832,"body":"You know what I mean?"},{"startTime":499.832,"endTime":505.75,"body":"So we're probably in a small subset of"},{"startTime":499.832,"endTime":505.75,"body":"users per se."},{"startTime":505.75,"endTime":507.6,"body":"Yeah, no, I agree completely."},{"startTime":507.6,"endTime":514.27,"body":"And I had another guy who's actually"},{"startTime":507.6,"endTime":514.27,"body":"friends with Valerie Lusvardi from the N1"},{"startTime":514.27,"endTime":515.47,"body":"Valerie."},{"startTime":515.61,"endTime":520.79,"body":"And so she had him write me and he's like"},{"startTime":515.61,"endTime":520.79,"body":"an engineer that's worked on these types"},{"startTime":520.79,"endTime":522.31,"body":"of machines before."},{"startTime":522.31,"endTime":527.55,"body":"And he was saying that DEXA in general"},{"startTime":522.31,"endTime":527.55,"body":"isn't really calibrated for anybody under"},{"startTime":527.55,"endTime":529.23,"body":"18 % body fat."},{"startTime":529.23,"endTime":533.302,"body":"He was saying that it's pretty accurate if"},{"startTime":529.23,"endTime":533.302,"body":"you're over 18 % body fat."},{"startTime":533.302,"endTime":537.822,"body":"but that for leaner individuals, it really"},{"startTime":533.302,"endTime":537.822,"body":"has trouble kind of discerning the"},{"startTime":537.822,"endTime":540.142,"body":"specifics of what's going on in there."},{"startTime":540.622,"endTime":544.242,"body":"So between Greg Knuckles' response, that"},{"startTime":540.622,"endTime":544.242,"body":"one scientist that responded in my"},{"startTime":544.242,"endTime":549.182,"body":"comments, and then Valerie's friend who"},{"startTime":544.242,"endTime":549.182,"body":"responded, it just kind of seems like, as"},{"startTime":549.182,"endTime":552.862,"body":"we know, it was validation that we don't"},{"startTime":549.182,"endTime":552.862,"body":"need to take it super seriously, take it"},{"startTime":552.862,"endTime":554.422,"body":"with a grain of salt."},{"startTime":554.822,"endTime":560.282,"body":"And unfortunately, like, I don't know if I"},{"startTime":554.822,"endTime":560.282,"body":"trust DEXA globally anymore, given the"},{"startTime":560.282,"endTime":562.806,"body":"different models, the different"},{"startTime":560.282,"endTime":562.806,"body":"calibration methods."},{"startTime":562.806,"endTime":567.006,"body":"the fact that it may or may not be"},{"startTime":562.806,"endTime":567.006,"body":"effective for people under 18 % body fat."},{"startTime":567.406,"endTime":572.306,"body":"All of these kind of things go into a pot"},{"startTime":567.406,"endTime":572.306,"body":"and just kind of diminish my confidence in"},{"startTime":572.306,"endTime":574.586,"body":"that as a tool."},{"startTime":575.746,"endTime":577.946,"body":"And I think I'm like okay with it."},{"startTime":577.946,"endTime":581.086,"body":"Like it sucks given this experience, but I"},{"startTime":577.946,"endTime":581.086,"body":"learned a ton from it."},{"startTime":581.086,"endTime":585.146,"body":"And now I know that this just probably"},{"startTime":581.086,"endTime":585.146,"body":"isn't the thing that I should rely on when"},{"startTime":585.146,"endTime":586.446,"body":"I'm assessing body composition."},{"startTime":586.446,"endTime":592.182,"body":"And there's just things such as strength"},{"startTime":586.446,"endTime":592.182,"body":"in hypertrophy rep ranges, measurements."},{"startTime":592.182,"endTime":599.582,"body":"pictures and a few other kind of things"},{"startTime":592.182,"endTime":599.582,"body":"that you can use to assess whether you're"},{"startTime":599.582,"endTime":603.142,"body":"making progress or not making progress in"},{"startTime":599.582,"endTime":603.142,"body":"things."},{"startTime":603.142,"endTime":607.054,"body":"And I think those are probably just going"},{"startTime":603.142,"endTime":607.054,"body":"to be more reliable across the board."},{"startTime":607.624,"endTime":615.024,"body":"Yeah, especially the note that you give in"},{"startTime":607.624,"endTime":615.024,"body":"like if sub 18 % body fat is really when"},{"startTime":615.024,"endTime":620.544,"body":"the decks of from from from a coaching"},{"startTime":615.024,"endTime":620.544,"body":"utility or whatever actually has utility,"},{"startTime":620.544,"endTime":620.864,"body":"right?"},{"startTime":620.864,"endTime":626.624,"body":"If you're 20 % body fat or like 24 % body"},{"startTime":620.864,"endTime":626.624,"body":"fat and for the ladies out there, we're"},{"startTime":626.624,"endTime":632.804,"body":"speaking about males, you know, for you"},{"startTime":626.624,"endTime":632.804,"body":"guys at approximately 8 to 10 percentage"},{"startTime":632.804,"endTime":634.176,"body":"points to that."},{"startTime":634.216,"endTime":638.416,"body":"If you're 24 % body fat, does it matter if"},{"startTime":634.216,"endTime":638.416,"body":"you're 24 or like 21?"},{"startTime":638.416,"endTime":643.096,"body":"No, you want to be under 20 anyway, from"},{"startTime":638.416,"endTime":643.096,"body":"just a health and longevity standpoint."},{"startTime":643.516,"endTime":647.796,"body":"So you need to get under it pretty much,"},{"startTime":643.516,"endTime":647.796,"body":"or you will want to get under it."},{"startTime":647.796,"endTime":653.316,"body":"But that's the kind of dagger in this is"},{"startTime":647.796,"endTime":653.316,"body":"like the place where it seems to have the"},{"startTime":653.316,"endTime":657.996,"body":"highest air margin is the place in the"},{"startTime":653.316,"endTime":657.996,"body":"population of people who are most"},{"startTime":657.996,"endTime":660.832,"body":"interested in using it as an assessment"},{"startTime":657.996,"endTime":660.832,"body":"tool."},{"startTime":660.854,"endTime":663.694,"body":"Yeah, yeah, no, I agree completely."},{"startTime":663.694,"endTime":665.674,"body":"It definitely is unfortunate."},{"startTime":665.674,"endTime":667.334,"body":"So whatever, life goes on."},{"startTime":667.334,"endTime":671.814,"body":"I am at this point content with where this"},{"startTime":667.334,"endTime":671.814,"body":"thing stands."},{"startTime":671.814,"endTime":674.714,"body":"I probably won't be Dexing anymore."},{"startTime":674.734,"endTime":678.094,"body":"And in some ways, that's kind of freeing."},{"startTime":678.414,"endTime":682.294,"body":"So yeah, I have two more updates, but"},{"startTime":678.414,"endTime":682.294,"body":"let's jump over to you."},{"startTime":682.294,"endTime":683.674,"body":"What's going on in your world?"},{"startTime":684.232,"endTime":690.232,"body":"Yeah, so still in Thailand, which has been"},{"startTime":684.232,"endTime":690.232,"body":"it's really cool."},{"startTime":690.232,"endTime":694.492,"body":"I believe I touched on this a little bit,"},{"startTime":690.232,"endTime":694.492,"body":"but it's a very nice, like best of both"},{"startTime":694.492,"endTime":697.532,"body":"like Western world and being in Asia too."},{"startTime":697.532,"endTime":701.972,"body":"So if you get different drink flavors,"},{"startTime":697.532,"endTime":701.972,"body":"like I have a Coke Zero here that's K wave"},{"startTime":701.972,"endTime":702.572,"body":"flavor."},{"startTime":702.572,"endTime":705.692,"body":"That's like different where you get to"},{"startTime":702.572,"endTime":705.692,"body":"have things there."},{"startTime":705.692,"endTime":708.082,"body":"Like I go to 7 -Eleven and buy like cool"},{"startTime":705.692,"endTime":708.082,"body":"drinks."},{"startTime":708.082,"endTime":710.142,"body":"Whereas like you go to in 7 -Eleven in"},{"startTime":708.082,"endTime":710.142,"body":"Bali."},{"startTime":710.142,"endTime":711.392,"body":"It's like you have water."},{"startTime":711.392,"endTime":713.022,"body":"You have like maybe a green tea."},{"startTime":713.022,"endTime":713.928,"body":"You have a"},{"startTime":713.928,"endTime":719.488,"body":"one regular Coke Zero, or you have like"},{"startTime":713.928,"endTime":719.488,"body":"these teas that are, you know, 60 grams of"},{"startTime":719.488,"endTime":722.088,"body":"sugar, pretty much."},{"startTime":722.688,"endTime":724.348,"body":"So that's been cool."},{"startTime":724.348,"endTime":728.928,"body":"We've been to the hospital for, for"},{"startTime":724.348,"endTime":728.928,"body":"obviously a number of different checkup"},{"startTime":728.928,"endTime":729.168,"body":"things."},{"startTime":729.168,"endTime":734.228,"body":"Things are moving well with Jenny and her"},{"startTime":729.168,"endTime":734.228,"body":"fertility program with, with us freezing"},{"startTime":734.228,"endTime":735.428,"body":"her eggs."},{"startTime":735.428,"endTime":739.588,"body":"What's been, it's, I mean, it's, it's been"},{"startTime":735.428,"endTime":739.588,"body":"useful, right?"},{"startTime":739.588,"endTime":742.728,"body":"For a lot of, I would imagine women going"},{"startTime":739.588,"endTime":742.728,"body":"into this."},{"startTime":742.728,"endTime":746.168,"body":"There's a lot of injections like daily"},{"startTime":742.728,"endTime":746.168,"body":"injections and those sorts of things."},{"startTime":746.168,"endTime":751.428,"body":"And, and then one of them is, I believe"},{"startTime":746.168,"endTime":751.428,"body":"it's a combination of, of, of recombinant"},{"startTime":751.428,"endTime":754.248,"body":"FSH, follicle stimulating hormone and"},{"startTime":751.428,"endTime":754.248,"body":"luteinizing hormone."},{"startTime":754.248,"endTime":758.468,"body":"And the nurse is like walking her through"},{"startTime":754.248,"endTime":758.468,"body":"this like reconstitution process and"},{"startTime":758.468,"endTime":759.728,"body":"Jenny's head's like spinning."},{"startTime":759.728,"endTime":763.228,"body":"Cause the nurse is like, you got to take"},{"startTime":759.728,"endTime":763.228,"body":"this fluid and you use this knee, the"},{"startTime":763.228,"endTime":763.738,"body":"gauge needle."},{"startTime":763.738,"endTime":766.088,"body":"And she's like kind of looking at it and"},{"startTime":763.738,"endTime":766.088,"body":"I'm like, I got it."},{"startTime":766.088,"endTime":766.638,"body":"I got it."},{"startTime":766.638,"endTime":767.418,"body":"I got it."},{"startTime":767.418,"endTime":772.088,"body":"So it's been one of those cool times where"},{"startTime":767.418,"endTime":772.088,"body":"like my journey into, you know, PEDs and"},{"startTime":772.088,"endTime":772.288,"body":"stuff."},{"startTime":772.288,"endTime":772.68,"body":"It's like,"},{"startTime":772.68,"endTime":776.78,"body":"I know all this shit already, you know, so"},{"startTime":772.68,"endTime":776.78,"body":"it actually has like a real world use"},{"startTime":776.78,"endTime":782.5,"body":"case, which has been, yeah, it's been nice"},{"startTime":776.78,"endTime":782.5,"body":"to like, cause I mean, it's important."},{"startTime":782.5,"endTime":785.88,"body":"Obviously we're spending a lot of money on"},{"startTime":782.5,"endTime":785.88,"body":"it and Jenny's like kind of nervous."},{"startTime":785.88,"endTime":787.0,"body":"And I'm like, no, I got it."},{"startTime":787.0,"endTime":788.6,"body":"Like I know how to do all this shit, you"},{"startTime":787.0,"endTime":788.6,"body":"know?"},{"startTime":788.6,"endTime":790.64,"body":"So that's been, that's been pretty cool."},{"startTime":790.64,"endTime":794.6,"body":"And while I was there, I was thinking"},{"startTime":790.64,"endTime":794.6,"body":"like, you know, I'm here, let me get some"},{"startTime":794.6,"endTime":794.97,"body":"testing."},{"startTime":794.97,"endTime":798.4,"body":"Like I'm going to get some fertility"},{"startTime":794.97,"endTime":798.4,"body":"testing to see what things actually look"},{"startTime":798.4,"endTime":802.056,"body":"like, you know, cause you typically you"},{"startTime":798.4,"endTime":802.056,"body":"hear at a,"},{"startTime":802.056,"endTime":807.776,"body":"I believe the numbers like 60 % of males"},{"startTime":802.056,"endTime":807.776,"body":"experience like a fertility shutdown on,"},{"startTime":807.776,"endTime":810.506,"body":"you know, TRT and then PED."},{"startTime":810.506,"endTime":812.376,"body":"So it's like, let me find out where I am"},{"startTime":810.506,"endTime":812.376,"body":"on that."},{"startTime":812.376,"endTime":814.576,"body":"I am very shut down."},{"startTime":814.956,"endTime":823.996,"body":"Like, to a, I believe the number is they"},{"startTime":814.956,"endTime":823.996,"body":"want more than 20 million sperm per per"},{"startTime":823.996,"endTime":829.276,"body":"like milliliter and 20 million, I believe"},{"startTime":823.996,"endTime":829.276,"body":"was, it was a number and I was at 500"},{"startTime":829.276,"endTime":829.786,"body":",000."},{"startTime":829.786,"endTime":831.592,"body":"So like a fraction."},{"startTime":831.592,"endTime":832.852,"body":"of it."},{"startTime":832.852,"endTime":837.312,"body":"I'm honestly not concerned because I've"},{"startTime":832.852,"endTime":837.312,"body":"been very deep on the research of"},{"startTime":837.312,"endTime":843.792,"body":"restoring things, but it was just it was I"},{"startTime":837.312,"endTime":843.792,"body":"guess I'm very big on like I want to see"},{"startTime":843.792,"endTime":847.572,"body":"the consequences of my actions where I"},{"startTime":843.792,"endTime":847.572,"body":"know a lot of guys and stuff will just be"},{"startTime":847.572,"endTime":851.272,"body":"like, I'm not going to go get health"},{"startTime":847.572,"endTime":851.272,"body":"checkup because I don't want to see if bad"},{"startTime":851.272,"endTime":851.892,"body":"things are happening."},{"startTime":851.892,"endTime":856.252,"body":"Like that's just not how I operate because"},{"startTime":851.892,"endTime":856.252,"body":"I feel like that's kind of I know that"},{"startTime":856.252,"endTime":859.752,"body":"there are these risks, but if I don't look"},{"startTime":856.252,"endTime":859.752,"body":"at them like they're not real, you know,"},{"startTime":859.752,"endTime":861.696,"body":"and I just feel like that's kind of like a"},{"startTime":861.704,"endTime":863.054,"body":"sort of."},{"startTime":863.054,"endTime":867.244,"body":"So I want to see like I want to see the"},{"startTime":863.054,"endTime":867.244,"body":"negative side of the things and decisions"},{"startTime":867.244,"endTime":867.834,"body":"that I'm doing."},{"startTime":867.834,"endTime":869.424,"body":"So that was like one of them."},{"startTime":869.424,"endTime":874.524,"body":"And then I went to a different hospital"},{"startTime":869.424,"endTime":874.524,"body":"just to see see another one and I bought"},{"startTime":874.524,"endTime":877.984,"body":"this like health checkup package, which is"},{"startTime":874.524,"endTime":877.984,"body":"apparently pretty common here in Asia."},{"startTime":877.984,"endTime":881.924,"body":"Like you buy one, you go get things looked"},{"startTime":877.984,"endTime":881.924,"body":"at and you get to see like what health"},{"startTime":881.924,"endTime":883.504,"body":"what things look like on the inside."},{"startTime":883.504,"endTime":885.444,"body":"It's a lot more than just labs."},{"startTime":885.444,"endTime":887.004,"body":"So I bought it."},{"startTime":887.004,"endTime":890.76,"body":"I go I got like vitals, which is obviously"},{"startTime":887.004,"endTime":890.76,"body":"the basics, blood pressure."},{"startTime":890.76,"endTime":892.84,"body":"heart rate, that sort of shit."},{"startTime":892.98,"endTime":898.26,"body":"Blood work, didn't get hormones tested"},{"startTime":892.98,"endTime":898.26,"body":"because just didn't really need to."},{"startTime":898.26,"endTime":902.27,"body":"A coronary calcium scan, which I was very,"},{"startTime":898.26,"endTime":902.27,"body":"very big on and nervous about."},{"startTime":902.27,"endTime":904.14,"body":"An echocardiogram."},{"startTime":904.24,"endTime":910.34,"body":"I was put on a treadmill stress test to"},{"startTime":904.24,"endTime":910.34,"body":"test the heart under stress ramping"},{"startTime":910.34,"endTime":911.2,"body":"things."},{"startTime":911.2,"endTime":913.436,"body":"Routine urinalysis."},{"startTime":913.736,"endTime":920.556,"body":"So they get an X -ray of my chest cavity"},{"startTime":913.736,"endTime":920.556,"body":"and then an ultrasound of my entire"},{"startTime":920.556,"endTime":922.776,"body":"abdominal cavity."},{"startTime":922.776,"endTime":925.256,"body":"So all the organs in the thyroid."},{"startTime":925.256,"endTime":926.996,"body":"So like pretty comprehensive, right?"},{"startTime":926.996,"endTime":928.456,"body":"A lot of tests."},{"startTime":928.476,"endTime":933.376,"body":"The cool thing is I was in and out of"},{"startTime":928.476,"endTime":933.376,"body":"there in three hours with all of that."},{"startTime":933.376,"endTime":937.476,"body":"And that included me going down to the"},{"startTime":933.376,"endTime":937.476,"body":"first floor and having lunch for 45"},{"startTime":937.476,"endTime":938.596,"body":"minutes."},{"startTime":938.676,"endTime":941.494,"body":"And a meeting with a doctor to go over"},{"startTime":938.676,"endTime":941.494,"body":"everything."},{"startTime":941.494,"endTime":942.614,"body":"Yeah, that's dope, man."},{"startTime":942.614,"endTime":944.046,"body":"I wish I could do that."},{"startTime":944.104,"endTime":945.942,"body":"I mean you can just got to fly to"},{"startTime":944.104,"endTime":945.942,"body":"Thailand."},{"startTime":945.942,"endTime":947.682,"body":"Right, right, right."},{"startTime":947.682,"endTime":950.812,"body":"What was the cost of that for like an"},{"startTime":947.682,"endTime":950.812,"body":"American money?"},{"startTime":950.812,"endTime":956.772,"body":"460 US something like that for something"},{"startTime":950.812,"endTime":956.772,"body":"was like 420 or 470 somewhere in somewhere"},{"startTime":956.772,"endTime":957.562,"body":"in the 400s."},{"startTime":957.562,"endTime":962.092,"body":"I remember specifically pretty cost"},{"startTime":957.562,"endTime":962.092,"body":"effective there."},{"startTime":962.092,"endTime":967.672,"body":"So the good things zero on a coronary"},{"startTime":962.092,"endTime":967.672,"body":"calcium scan, which was my biggest concern"},{"startTime":967.672,"endTime":972.872,"body":"honestly and the echocardiogram was like"},{"startTime":967.672,"endTime":972.872,"body":"perfect exercise stress."},{"startTime":972.872,"endTime":973.512,"body":"That's perfect."},{"startTime":973.512,"endTime":976.447,"body":"No a fib like irregular heartbeats"},{"startTime":973.512,"endTime":976.447,"body":"anything like that."},{"startTime":977.576,"endTime":984.216,"body":"My thyroid has cysts on it, which"},{"startTime":977.576,"endTime":984.216,"body":"apparently is kind of common."},{"startTime":984.836,"endTime":992.816,"body":"However, they would need to quadruple in"},{"startTime":984.836,"endTime":992.816,"body":"size before they became potentially a"},{"startTime":992.816,"endTime":996.196,"body":"cause for concern of like a biopsy or"},{"startTime":992.816,"endTime":996.196,"body":"something."},{"startTime":996.296,"endTime":1001.136,"body":"So at least I now know that and I have the"},{"startTime":996.296,"endTime":1001.136,"body":"values of them and that sort of thing and"},{"startTime":1001.136,"endTime":1002.836,"body":"can monitor."},{"startTime":1003.536,"endTime":1005.056,"body":"Exactly, exactly."},{"startTime":1005.056,"endTime":1006.408,"body":"So that was..."},{"startTime":1006.408,"endTime":1011.248,"body":"Obviously not information that I would"},{"startTime":1006.408,"endTime":1011.248,"body":"like to receive, but I felt at least"},{"startTime":1011.248,"endTime":1013.168,"body":"empowered to now know."},{"startTime":1013.248,"endTime":1020.188,"body":"And then the other kind of one is during"},{"startTime":1013.248,"endTime":1020.188,"body":"the organ ultrasound, my kidneys, both of"},{"startTime":1020.188,"endTime":1026.4180000000001,"body":"them showed, I forget the word, it's like,"},{"startTime":1020.188,"endTime":1026.4180000000001,"body":"echinography, something like that."},{"startTime":1026.4180000000001,"endTime":1031.728,"body":"And what I looked up, it's basically just,"},{"startTime":1026.4180000000001,"endTime":1031.728,"body":"it's a differing in color from the other"},{"startTime":1031.728,"endTime":1034.772,"body":"organs, from an ultrasound."},{"startTime":1034.856,"endTime":1037.2759999999998,"body":"But effectively I looked it up."},{"startTime":1037.2759999999998,"endTime":1038.926,"body":"It's it's non -specific."},{"startTime":1038.926,"endTime":1039.516,"body":"It's okay."},{"startTime":1039.516,"endTime":1045.336,"body":"There is Potentially something going on"},{"startTime":1039.516,"endTime":1045.336,"body":"here, you know get further Look"},{"startTime":1045.336,"endTime":1050.276,"body":"potentially looking to further testing"},{"startTime":1045.336,"endTime":1050.276,"body":"Fortunately one of the the PEDs I'm on"},{"startTime":1050.276,"endTime":1056.216,"body":"we're pretty much one of two the other one"},{"startTime":1050.276,"endTime":1056.216,"body":"besides testosterone is Classified as like"},{"startTime":1056.216,"endTime":1057.096,"body":"renal toxic."},{"startTime":1057.096,"endTime":1062.632,"body":"So I know that that's likely what it is"},{"startTime":1057.096,"endTime":1062.632,"body":"and"},{"startTime":1062.632,"endTime":1066.412,"body":"Fortunately, I'm only on that one for"},{"startTime":1062.632,"endTime":1066.412,"body":"another few weeks and then I'm off but it"},{"startTime":1066.412,"endTime":1069.742,"body":"was pretty interesting because I'm only I"},{"startTime":1066.412,"endTime":1069.742,"body":"started April 1st, right?"},{"startTime":1069.742,"endTime":1071.202,"body":"It's June 4th."},{"startTime":1071.202,"endTime":1076.212,"body":"So in you know, eight weeks time that was"},{"startTime":1071.202,"endTime":1076.212,"body":"already enough and not a very high dose to"},{"startTime":1076.212,"endTime":1081.772,"body":"be picked up by you know an ultrasound a"},{"startTime":1076.212,"endTime":1081.772,"body":"Believe it would be radiologists would be"},{"startTime":1081.772,"endTime":1086.992,"body":"the proper terminology of the doctor with"},{"startTime":1081.772,"endTime":1086.992,"body":"I disclosed no information about it So"},{"startTime":1086.992,"endTime":1091.048,"body":"again, it was just like these things that"},{"startTime":1086.992,"endTime":1091.048,"body":"I'm glad that I did"},{"startTime":1091.048,"endTime":1096.608,"body":"so that I can see the consequences or the"},{"startTime":1091.048,"endTime":1096.608,"body":"actions or the reactions, I guess would be"},{"startTime":1096.608,"endTime":1100.168,"body":"the proper term, of what my actions and"},{"startTime":1096.608,"endTime":1100.168,"body":"decisions have been."},{"startTime":1100.168,"endTime":1103.558,"body":"So I'm glad I have baselines in those"},{"startTime":1100.168,"endTime":1103.558,"body":"sorts of things."},{"startTime":1103.558,"endTime":1105.658,"body":"I don't think it's a cause for concern."},{"startTime":1105.658,"endTime":1109.548,"body":"I'll obviously get it monitored and CISTAT"},{"startTime":1105.658,"endTime":1109.548,"body":"and C and stuff is all fine when I got"},{"startTime":1109.548,"endTime":1112.992,"body":"labs done last month, but it was just"},{"startTime":1109.548,"endTime":1112.992,"body":"pretty interesting to see."},{"startTime":1113.142,"endTime":1115.462,"body":"Yeah, that is very interesting."},{"startTime":1115.742,"endTime":1119.122,"body":"That was actually, you answered the"},{"startTime":1115.742,"endTime":1119.122,"body":"question about C -statin C, but that was"},{"startTime":1119.122,"endTime":1126.682,"body":"gonna be my question is given the cysts on"},{"startTime":1119.122,"endTime":1126.682,"body":"the thyroid and the kidney discoloration,"},{"startTime":1126.682,"endTime":1130.982,"body":"if that was showing on any of your labs,"},{"startTime":1126.682,"endTime":1130.982,"body":"and so you just said your kidney function"},{"startTime":1130.982,"endTime":1135.422,"body":"seems to be fine as far as thyroid, I'm"},{"startTime":1130.982,"endTime":1135.422,"body":"guessing all of that didn't show any signs"},{"startTime":1135.422,"endTime":1136.58,"body":"either on the labs."},{"startTime":1136.58,"endTime":1140.54,"body":"yeah, TSH was super low, like a 1 .2 or"},{"startTime":1136.58,"endTime":1140.54,"body":"something."},{"startTime":1141.38,"endTime":1141.721,"body":"Yeah."},{"startTime":1141.721,"endTime":1145.341,"body":"point where TSH could be too low and then"},{"startTime":1141.721,"endTime":1145.341,"body":"it's bad that way or is it just always it"},{"startTime":1145.341,"endTime":1146.567,"body":"wants to be lower?"},{"startTime":1146.92,"endTime":1151.82,"body":"I mean, I'm sure if it was, I've never"},{"startTime":1146.92,"endTime":1151.82,"body":"seen it."},{"startTime":1151.82,"endTime":1157.06,"body":"Maybe that would be like considered"},{"startTime":1151.82,"endTime":1157.06,"body":"hyperthyroid potentially to look at, but"},{"startTime":1157.06,"endTime":1158.68,"body":"there's typically gonna be signals."},{"startTime":1158.68,"endTime":1162.12,"body":"Like if you're running hyperthyroid,"},{"startTime":1158.68,"endTime":1162.12,"body":"you're probably gonna have a hard time"},{"startTime":1162.12,"endTime":1165.9,"body":"like putting weight on or keeping weight"},{"startTime":1162.12,"endTime":1165.9,"body":"on or these other downstream kind of"},{"startTime":1165.9,"endTime":1168.69,"body":"effects that would show up there, I would"},{"startTime":1165.9,"endTime":1168.69,"body":"imagine."},{"startTime":1168.69,"endTime":1169.49,"body":"Cool."},{"startTime":1170.89,"endTime":1171.47,"body":"All right, sweet."},{"startTime":1171.47,"endTime":1172.93,"body":"Well, that's very interesting."},{"startTime":1172.93,"endTime":1180.77,"body":"My final two checkups, or updates here,"},{"startTime":1172.93,"endTime":1180.77,"body":"are that we just took a trip to Vale."},{"startTime":1180.77,"endTime":1184.43,"body":"So I mentioned that on the last episode"},{"startTime":1180.77,"endTime":1184.43,"body":"that I had some friends coming into town."},{"startTime":1184.43,"endTime":1187.57,"body":"So these are people I don't see too often,"},{"startTime":1184.43,"endTime":1187.57,"body":"some of Kim's friends from college and"},{"startTime":1187.57,"endTime":1188.73,"body":"their husbands."},{"startTime":1188.87,"endTime":1190.79,"body":"And we had a great weekend in Vale."},{"startTime":1190.81,"endTime":1197.07,"body":"We saw a big ass bear that climbed up onto"},{"startTime":1190.81,"endTime":1197.07,"body":"our deck, which was pretty freaking wild."},{"startTime":1197.07,"endTime":1197.462,"body":"I..."},{"startTime":1197.462,"endTime":1200.332,"body":"saw the bear on the deck and for whatever"},{"startTime":1197.462,"endTime":1200.332,"body":"reason I wasn't scared."},{"startTime":1200.332,"endTime":1203.702,"body":"I was like, I went out to go close the"},{"startTime":1200.332,"endTime":1203.702,"body":"door so that he couldn't get into the"},{"startTime":1203.702,"endTime":1206.902,"body":"house and I was probably like four feet"},{"startTime":1203.702,"endTime":1206.902,"body":"away from him when I did that."},{"startTime":1206.902,"endTime":1210.022,"body":"And then he just kind of like turned"},{"startTime":1206.902,"endTime":1210.022,"body":"around and sauntered down the stairs and"},{"startTime":1210.022,"endTime":1211.002,"body":"walked off."},{"startTime":1211.002,"endTime":1214.702,"body":"And I was just like, I don't think I"},{"startTime":1211.002,"endTime":1214.702,"body":"realized how close I was to potentially"},{"startTime":1214.702,"endTime":1218.882,"body":"dying until he was already gone and I was"},{"startTime":1214.702,"endTime":1218.882,"body":"like, whoa, I was like four feet from that"},{"startTime":1218.882,"endTime":1219.862,"body":"dude."},{"startTime":1220.802,"endTime":1222.542,"body":"So that was pretty wild."},{"startTime":1222.542,"endTime":1224.122,"body":"The trip overall was great."},{"startTime":1224.122,"endTime":1227.342,"body":"Like I, I think I, I,"},{"startTime":1227.414,"endTime":1231.394,"body":"Because I have an introverted nature, I"},{"startTime":1227.414,"endTime":1231.394,"body":"always feel like these weekends where I"},{"startTime":1231.394,"endTime":1236.514,"body":"have to be social a lot are going to"},{"startTime":1231.394,"endTime":1236.514,"body":"burden me and crush me and I'm gonna be so"},{"startTime":1236.534,"endTime":1238.894,"body":"tired all the time and blah blah blah."},{"startTime":1238.894,"endTime":1244.324,"body":"And I just like, I was surprised by how"},{"startTime":1238.894,"endTime":1244.324,"body":"engaged I was and how fun the weekend was."},{"startTime":1244.324,"endTime":1249.254,"body":"Just connecting with people, being in this"},{"startTime":1244.324,"endTime":1249.254,"body":"kind of new environment, going out to"},{"startTime":1249.254,"endTime":1251.534,"body":"dinners and whatever whatever."},{"startTime":1251.614,"endTime":1256.342,"body":"I did drink, I did drink for sure."},{"startTime":1256.342,"endTime":1260.382,"body":"Most of my drinks are now Crystal Light"},{"startTime":1256.342,"endTime":1260.382,"body":"with vodka."},{"startTime":1260.462,"endTime":1265.202,"body":"And I just came up with this drink like a"},{"startTime":1260.462,"endTime":1265.202,"body":"year ago, and it's been almost my go -to"},{"startTime":1265.202,"endTime":1269.582,"body":"whenever I'm in these types of situations"},{"startTime":1265.202,"endTime":1269.582,"body":"now, because Crystal Light is calorie"},{"startTime":1269.582,"endTime":1276.062,"body":"-free, and vodka is relatively low"},{"startTime":1269.582,"endTime":1276.062,"body":"calorie, and I can go a shot or a shot and"},{"startTime":1276.062,"endTime":1281.462,"body":"a half in a big -ass glass of Crystal"},{"startTime":1276.062,"endTime":1281.462,"body":"Light lemonade, and I just kinda sip on it"},{"startTime":1281.462,"endTime":1282.122,"body":"and I enjoy it."},{"startTime":1282.122,"endTime":1285.582,"body":"It doesn't really feel like I'm tasting"},{"startTime":1282.122,"endTime":1285.582,"body":"alcohol, and then I get a little buzz, and"},{"startTime":1285.582,"endTime":1286.55,"body":"it's all good."},{"startTime":1286.55,"endTime":1291.99,"body":"and both days I stopped drinking after"},{"startTime":1286.55,"endTime":1291.99,"body":"dinner where everybody else continued"},{"startTime":1291.99,"endTime":1293.77,"body":"until like midnight or whatever."},{"startTime":1293.77,"endTime":1296.77,"body":"Like we would finish dinner at six or"},{"startTime":1293.77,"endTime":1296.77,"body":"seven and I was just, you know, I'd have a"},{"startTime":1296.77,"endTime":1300.34,"body":"drink with dinner and then I'd be done and"},{"startTime":1296.77,"endTime":1300.34,"body":"we'd play cards at night, whatever,"},{"startTime":1300.34,"endTime":1301.25,"body":"whatever."},{"startTime":1301.25,"endTime":1305.97,"body":"I felt really good about that and so I"},{"startTime":1301.25,"endTime":1305.97,"body":"never felt hungover."},{"startTime":1305.97,"endTime":1313.41,"body":"I had some, I definitely had some morning"},{"startTime":1305.97,"endTime":1313.41,"body":"HRV and resting heart rate issues but you"},{"startTime":1313.41,"endTime":1316.438,"body":"know, to the tune of five to eight beats a"},{"startTime":1313.41,"endTime":1316.438,"body":"minute."},{"startTime":1316.438,"endTime":1318.848,"body":"on my heart rate, whereas it could have"},{"startTime":1316.438,"endTime":1318.848,"body":"been way worse."},{"startTime":1318.848,"endTime":1324.938,"body":"Like I've been in situations where I've"},{"startTime":1318.848,"endTime":1324.938,"body":"treated my body so badly that 15 to 20"},{"startTime":1324.938,"endTime":1327.738,"body":"beat deviation is what happens in the"},{"startTime":1324.938,"endTime":1327.738,"body":"morning."},{"startTime":1327.738,"endTime":1333.398,"body":"So my resting heart rate went from 42 to"},{"startTime":1327.738,"endTime":1333.398,"body":"48 or something along those lines."},{"startTime":1333.398,"endTime":1336.778,"body":"And that was to be expected, but I think"},{"startTime":1333.398,"endTime":1336.778,"body":"overall I'm really proud of the way I"},{"startTime":1336.778,"endTime":1340.758,"body":"handled that with the alcohol consumption"},{"startTime":1336.778,"endTime":1340.758,"body":"and just kind of like taking care of my"},{"startTime":1340.758,"endTime":1341.418,"body":"body."},{"startTime":1341.418,"endTime":1343.063,"body":"So ultimately."},{"startTime":1343.318,"endTime":1347.218,"body":"I've been talking about this so many weeks"},{"startTime":1343.318,"endTime":1347.218,"body":"now on this podcast that I've had all"},{"startTime":1347.218,"endTime":1351.378,"body":"these trips coming up where I'm forced"},{"startTime":1347.218,"endTime":1351.378,"body":"into taking weekends off of exercise."},{"startTime":1351.378,"endTime":1352.678,"body":"And this happened again."},{"startTime":1352.678,"endTime":1354.198,"body":"I went the whole weekend."},{"startTime":1354.198,"endTime":1354.988,"body":"I didn't lift."},{"startTime":1354.988,"endTime":1356.118,"body":"I didn't do cardio."},{"startTime":1356.118,"endTime":1361.978,"body":"I just, you know, eat food, slept, drink"},{"startTime":1356.118,"endTime":1361.978,"body":"some alcohol, whatever showed up today or"},{"startTime":1361.978,"endTime":1362.898,"body":"yesterday."},{"startTime":1362.898,"endTime":1366.958,"body":"And once again, my bike ride that I did"},{"startTime":1362.898,"endTime":1366.958,"body":"after the two and a half days off was"},{"startTime":1366.958,"endTime":1367.738,"body":"insane."},{"startTime":1367.738,"endTime":1372.158,"body":"Like like every week after I take these"},{"startTime":1367.738,"endTime":1372.158,"body":"two or three days off, I have the best"},{"startTime":1372.158,"endTime":1373.22,"body":"rides."},{"startTime":1373.302,"endTime":1379.862,"body":"of the week and I am now just completely"},{"startTime":1373.302,"endTime":1379.862,"body":"convinced that recovery is the secret"},{"startTime":1379.862,"endTime":1380.742,"body":"sauce."},{"startTime":1380.742,"endTime":1385.362,"body":"I did a zone two ride yesterday that was"},{"startTime":1380.742,"endTime":1385.362,"body":"like half a mile per hour faster than any"},{"startTime":1385.362,"endTime":1388.222,"body":"other zone two ride I've ever done."},{"startTime":1388.382,"endTime":1393.242,"body":"Leading into the trip, I climbed this hill"},{"startTime":1388.382,"endTime":1393.242,"body":"called Chapman Hill here."},{"startTime":1393.242,"endTime":1394.882,"body":"That's like an old fire road."},{"startTime":1394.882,"endTime":1396.602,"body":"I've only done it three times."},{"startTime":1396.602,"endTime":1399.522,"body":"So the day a few days ago was my third"},{"startTime":1396.602,"endTime":1399.522,"body":"time."},{"startTime":1399.522,"endTime":1402.134,"body":"And when I did it prior,"},{"startTime":1402.134,"endTime":1404.514,"body":"it was the very end of last bike season."},{"startTime":1404.514,"endTime":1407.554,"body":"So it was like September right before my"},{"startTime":1404.514,"endTime":1407.554,"body":"bike race."},{"startTime":1407.554,"endTime":1411.774,"body":"And I did this hill in 2345, I think."},{"startTime":1411.774,"endTime":1416.704,"body":"So that's like freaking, you know, 24"},{"startTime":1411.774,"endTime":1416.704,"body":"minutes of being in zone four or higher,"},{"startTime":1416.704,"endTime":1418.784,"body":"just constantly going up this hill."},{"startTime":1418.784,"endTime":1422.554,"body":"It's like a 2 .5 miles and 6 % grade, 7 %"},{"startTime":1418.784,"endTime":1422.554,"body":"grade."},{"startTime":1422.554,"endTime":1424.594,"body":"So it's like a thousand feet of vertical."},{"startTime":1424.614,"endTime":1427.914,"body":"And I currently weigh 198 pounds."},{"startTime":1427.914,"endTime":1429.078,"body":"So when we talk about."},{"startTime":1429.078,"endTime":1432.278,"body":"You know me being unable to keep weight on"},{"startTime":1429.078,"endTime":1432.278,"body":"during bike season."},{"startTime":1432.278,"endTime":1435.198,"body":"I have found the key to keeping weight on"},{"startTime":1432.278,"endTime":1435.198,"body":"during bike season."},{"startTime":1435.198,"endTime":1443.398,"body":"It is chocolate covered almonds and And so"},{"startTime":1435.198,"endTime":1443.398,"body":"I literally weigh more right now than I"},{"startTime":1443.398,"endTime":1447.898,"body":"have even in the off season before I"},{"startTime":1443.398,"endTime":1447.898,"body":"started biking again So I actually do need"},{"startTime":1447.898,"endTime":1452.158,"body":"to cut back on my chocolate almond"},{"startTime":1447.898,"endTime":1452.158,"body":"consumption But it has been nice to"},{"startTime":1452.158,"endTime":1456.778,"body":"realize that I can keep body weight on"},{"startTime":1452.158,"endTime":1456.778,"body":"Through this one little hack called"},{"startTime":1456.778,"endTime":1457.898,"body":"chocolate covered almonds."},{"startTime":1457.898,"endTime":1459.03,"body":"So regardless"},{"startTime":1459.03,"endTime":1466.57,"body":"I'm climbing this hill and 2345 was my"},{"startTime":1459.03,"endTime":1466.57,"body":"best time ever and I was 182 pounds when I"},{"startTime":1466.57,"endTime":1467.17,"body":"did that."},{"startTime":1467.17,"endTime":1471.75,"body":"So I'm 16 pounds heavier right now and I"},{"startTime":1467.17,"endTime":1471.75,"body":"set a 40 second PR."},{"startTime":1471.75,"endTime":1478.65,"body":"So at a higher body weight climbing this"},{"startTime":1471.75,"endTime":1478.65,"body":"hill, 2305 or something along those lines"},{"startTime":1478.65,"endTime":1481.29,"body":"is what I hit the other day."},{"startTime":1481.29,"endTime":1485.62,"body":"And so I just, I'm super amped that A,"},{"startTime":1481.29,"endTime":1485.62,"body":"I've been able to keep body weight on,"},{"startTime":1485.62,"endTime":1488.406,"body":"strength has been super solid, it's still"},{"startTime":1485.62,"endTime":1488.406,"body":"climbing."},{"startTime":1488.406,"endTime":1493.406,"body":"and that my cardiovascular performance is"},{"startTime":1488.406,"endTime":1493.406,"body":"where it is despite having this extra"},{"startTime":1493.406,"endTime":1495.086,"body":"weight on my body."},{"startTime":1495.246,"endTime":1497.998,"body":"And so overall, I'm just really amped"},{"startTime":1495.246,"endTime":1497.998,"body":"about all of that."},{"startTime":1499.88,"endTime":1501.88,"body":"That's pretty significant."},{"startTime":1501.88,"endTime":1505.04,"body":"That's a significant amount of body weight"},{"startTime":1501.88,"endTime":1505.04,"body":"to be up."},{"startTime":1505.04,"endTime":1509.3,"body":"Obviously you're not as deep into cardio"},{"startTime":1505.04,"endTime":1509.3,"body":"season."},{"startTime":1510.3,"endTime":1512.94,"body":"And you came off a weekend of drinking."},{"startTime":1514.84,"endTime":1521.14,"body":"A lot of factors that if we got a bunch of"},{"startTime":1514.84,"endTime":1521.14,"body":"people to place bets, a lot of us would be"},{"startTime":1521.14,"endTime":1522.7,"body":"wrong on that performance."},{"startTime":1522.7,"endTime":1523.43,"body":"You know what I mean?"},{"startTime":1523.43,"endTime":1525.462,"body":"So that's really, really cool to see."},{"startTime":1525.462,"endTime":1526.662,"body":"Yeah, I agree."},{"startTime":1526.662,"endTime":1530.062,"body":"And then the last thing is just that no"},{"startTime":1526.662,"endTime":1530.062,"body":"one really cares about this, but the"},{"startTime":1530.062,"endTime":1534.242,"body":"Unbound Gravel Race, which is the Super"},{"startTime":1530.062,"endTime":1534.242,"body":"Bowl of gravel racing, just happened this"},{"startTime":1534.242,"endTime":1537.782,"body":"last weekend, and it's a 200 mile bike"},{"startTime":1534.242,"endTime":1537.782,"body":"race through Kansas."},{"startTime":1537.782,"endTime":1541.422,"body":"It basically goes across Kansas for 200"},{"startTime":1537.782,"endTime":1541.422,"body":"miles."},{"startTime":1541.642,"endTime":1542.702,"body":"And..."},{"startTime":1544.47,"endTime":1546.77,"body":"I'm just kind of like a bike racing fan"},{"startTime":1544.47,"endTime":1546.77,"body":"now."},{"startTime":1546.77,"endTime":1550.45,"body":"It's kind of weird, but I was following"},{"startTime":1546.77,"endTime":1550.45,"body":"this on, they were doing live updates"},{"startTime":1550.45,"endTime":1553.97,"body":"across Instagram all day long, and I was"},{"startTime":1550.45,"endTime":1553.97,"body":"literally just like tuning into my phone"},{"startTime":1553.97,"endTime":1557.61,"body":"watching this bike race, and then the guys"},{"startTime":1553.97,"endTime":1557.61,"body":"who were the favorites, none of them"},{"startTime":1557.61,"endTime":1562.57,"body":"finished in the top 10 even, so it was"},{"startTime":1557.61,"endTime":1562.57,"body":"really cool to watch some of these people"},{"startTime":1562.57,"endTime":1566.81,"body":"that were unexpected to kind of come"},{"startTime":1562.57,"endTime":1566.81,"body":"through and place really well, and yeah,"},{"startTime":1566.81,"endTime":1571.31,"body":"just kind of a new thing, a passion for me"},{"startTime":1566.81,"endTime":1571.31,"body":"to be interested in, which is also kind of"},{"startTime":1571.31,"endTime":1572.054,"body":"cool."},{"startTime":1573.64,"endTime":1576.02,"body":"Definitely, definitely."},{"startTime":1576.02,"endTime":1578.84,"body":"All right, any, are we diving in?"},{"startTime":1579.78,"endTime":1581.1,"body":"It was."},{"startTime":1583.04,"endTime":1583.964,"body":"Yep."},{"startTime":1583.982,"endTime":1588.302,"body":"we're talking about triceps as Aaron"},{"startTime":1583.982,"endTime":1588.302,"body":"mentioned in the intro."},{"startTime":1588.302,"endTime":1594.022,"body":"And as we usually do, we'll separate this"},{"startTime":1588.302,"endTime":1594.022,"body":"into commercial or full gym, home gym or"},{"startTime":1594.022,"endTime":1599.382,"body":"CrossFit style gym, and then dumbbell only"},{"startTime":1594.022,"endTime":1599.382,"body":"or bands plus dumbbell program."},{"startTime":1599.442,"endTime":1603.802,"body":"And so like usual, we'll spend the"},{"startTime":1599.442,"endTime":1603.802,"body":"majority of the time on the commercial gym"},{"startTime":1603.802,"endTime":1605.27,"body":"focus here."},{"startTime":1605.27,"endTime":1607.89,"body":"because that's what most people are"},{"startTime":1605.27,"endTime":1607.89,"body":"training with."},{"startTime":1607.89,"endTime":1612.11,"body":"And so I guess the first thing to mention"},{"startTime":1607.89,"endTime":1612.11,"body":"when it comes to triceps training is that"},{"startTime":1612.11,"endTime":1617.33,"body":"the triceps are called the triceps because"},{"startTime":1612.11,"endTime":1617.33,"body":"there are three heads, tri, three heads."},{"startTime":1617.33,"endTime":1624.13,"body":"There's the long head, which is the only"},{"startTime":1617.33,"endTime":1624.13,"body":"one that actually connects across two"},{"startTime":1624.13,"endTime":1625.83,"body":"different joint structures."},{"startTime":1626.11,"endTime":1633.49,"body":"So it will connect into the, I guess, kind"},{"startTime":1626.11,"endTime":1633.49,"body":"of where the lat and the deltoid meet, and"},{"startTime":1633.49,"endTime":1634.97,"body":"then it'll also..."},{"startTime":1635.382,"endTime":1638.322,"body":"connect into where the elbow is."},{"startTime":1638.342,"endTime":1640.982,"body":"And so it's called a biarticular muscle."},{"startTime":1640.982,"endTime":1643.842,"body":"Biarticulate muscle is kind of the"},{"startTime":1640.982,"endTime":1643.842,"body":"terminology there."},{"startTime":1643.842,"endTime":1647.582,"body":"And then the other two heads, which are"},{"startTime":1643.842,"endTime":1647.582,"body":"the medial head and the lateral head, they"},{"startTime":1647.582,"endTime":1649.422,"body":"do not cross the shoulder."},{"startTime":1649.422,"endTime":1654.502,"body":"And so what that basically means as far as"},{"startTime":1649.422,"endTime":1654.502,"body":"training goes is that to train the long"},{"startTime":1654.502,"endTime":1660.122,"body":"head, we need to somehow get the arm"},{"startTime":1654.502,"endTime":1660.122,"body":"elevated to a point where the long head"},{"startTime":1660.122,"endTime":1661.444,"body":"can stretch."},{"startTime":1661.846,"endTime":1665.826,"body":"Not to say that the long head can't be"},{"startTime":1661.846,"endTime":1665.826,"body":"trained in other planes as well, it can be"},{"startTime":1665.826,"endTime":1670.746,"body":"trained with the elbow down by the side,"},{"startTime":1665.826,"endTime":1670.746,"body":"but it does need to line up in a specific"},{"startTime":1670.746,"endTime":1671.266,"body":"way."},{"startTime":1671.266,"endTime":1674.846,"body":"So if we're trying to train the long head,"},{"startTime":1671.266,"endTime":1674.846,"body":"we either need to get the arm over the"},{"startTime":1674.846,"endTime":1676.626,"body":"head in some manner."},{"startTime":1676.626,"endTime":1681.265,"body":"You could think like standing overhead"},{"startTime":1676.626,"endTime":1681.265,"body":"dumbbell tricep extension, something like"},{"startTime":1681.265,"endTime":1682.026,"body":"that."},{"startTime":1682.906,"endTime":1688.626,"body":"Or to train it short in its short"},{"startTime":1682.906,"endTime":1688.626,"body":"position, you put the elbow down by the"},{"startTime":1688.626,"endTime":1691.19,"body":"side, but you need to line the cable up."},{"startTime":1691.19,"endTime":1695.79,"body":"so that it's coming in line with the"},{"startTime":1691.19,"endTime":1695.79,"body":"position of the elbow."},{"startTime":1695.79,"endTime":1699.61,"body":"If you're doing like a standard push down"},{"startTime":1695.79,"endTime":1699.61,"body":"where your elbows are like in tight and"},{"startTime":1699.61,"endTime":1704.19,"body":"you're using like a rope or a push down"},{"startTime":1699.61,"endTime":1704.19,"body":"bar or something like that, it's not to"},{"startTime":1704.19,"endTime":1707.71,"body":"say that there won't be some long head,"},{"startTime":1704.19,"endTime":1707.71,"body":"because there certainly will, but it's"},{"startTime":1707.71,"endTime":1711.33,"body":"likely that you're not lining up in a way"},{"startTime":1707.71,"endTime":1711.33,"body":"that it's going to bias the long head"},{"startTime":1711.33,"endTime":1712.59,"body":"exclusively."},{"startTime":1713.03,"endTime":1717.45,"body":"Similarly, when we put the elbow over the"},{"startTime":1713.03,"endTime":1717.45,"body":"head, we do wanna make sure that if we're"},{"startTime":1717.45,"endTime":1721.462,"body":"trying to bias the long head that we get"},{"startTime":1717.45,"endTime":1721.462,"body":"that elbow into the scapular plane."},{"startTime":1721.462,"endTime":1725.962,"body":"which would essentially be this area"},{"startTime":1721.462,"endTime":1725.962,"body":"between forward and to the side."},{"startTime":1726.502,"endTime":1730.222,"body":"Most people can find this position pretty"},{"startTime":1726.502,"endTime":1730.222,"body":"naturally if you just line yourself up,"},{"startTime":1730.222,"endTime":1733.822,"body":"your elbow will naturally kind of fall"},{"startTime":1730.222,"endTime":1733.822,"body":"into a position that's in the scapular"},{"startTime":1733.822,"endTime":1734.142,"body":"plane."},{"startTime":1734.142,"endTime":1737.892,"body":"So it's not directly forward and it's not"},{"startTime":1734.142,"endTime":1737.892,"body":"directly out to the side."},{"startTime":1737.892,"endTime":1740.382,"body":"It's just kind of falling into that"},{"startTime":1737.892,"endTime":1740.382,"body":"natural position."},{"startTime":1740.382,"endTime":1745.562,"body":"And if you can line the cable up with the"},{"startTime":1740.382,"endTime":1745.562,"body":"arm position there, then you should get a"},{"startTime":1745.562,"endTime":1748.822,"body":"solid amount of long head in that kind of"},{"startTime":1745.562,"endTime":1748.822,"body":"scapular plane there."},{"startTime":1748.822,"endTime":1752.162,"body":"If you're going to force it forward or"},{"startTime":1748.822,"endTime":1752.162,"body":"force it out to the side, you're gonna get"},{"startTime":1752.162,"endTime":1756.302,"body":"a little more medial and lateral,"},{"startTime":1752.162,"endTime":1756.302,"body":"depending on what position you're in, but"},{"startTime":1756.302,"endTime":1759.002,"body":"you definitely will be getting some long"},{"startTime":1756.302,"endTime":1759.002,"body":"head in there too."},{"startTime":1759.002,"endTime":1763.242,"body":"As far as training the medial and lateral"},{"startTime":1759.002,"endTime":1763.242,"body":"heads, we will get into that a little bit"},{"startTime":1763.242,"endTime":1767.522,"body":"more, but I think that the long head is"},{"startTime":1763.242,"endTime":1767.522,"body":"really the main one that a lot of people"},{"startTime":1767.522,"endTime":1772.722,"body":"try to focus on when they're training"},{"startTime":1767.522,"endTime":1772.722,"body":"triceps, because the medial and the"},{"startTime":1772.722,"endTime":1777.622,"body":"lateral heads seem to get hit pretty"},{"startTime":1772.722,"endTime":1777.622,"body":"effectively through most other pressing"},{"startTime":1777.622,"endTime":1778.294,"body":"movements."},{"startTime":1778.294,"endTime":1781.834,"body":"And we've heard this a lot, like even back"},{"startTime":1778.294,"endTime":1781.834,"body":"in the day when I started training, it was"},{"startTime":1781.834,"endTime":1786.774,"body":"always like, don't worry about triceps,"},{"startTime":1781.834,"endTime":1786.774,"body":"they get hit through pressing movements."},{"startTime":1786.774,"endTime":1790.694,"body":"And that's true if you're talking about"},{"startTime":1786.774,"endTime":1790.694,"body":"the medial or the lateral head, but you"},{"startTime":1790.694,"endTime":1793.264,"body":"don't really train the long head through"},{"startTime":1790.694,"endTime":1793.264,"body":"pressing movements."},{"startTime":1793.264,"endTime":1797.574,"body":"So if you do care about full development"},{"startTime":1793.264,"endTime":1797.574,"body":"of your tricep structure, you do need to"},{"startTime":1797.574,"endTime":1799.934,"body":"do some direct training for the long head."},{"startTime":1799.934,"endTime":1802.754,"body":"I guess the last thing I'll mention before"},{"startTime":1799.934,"endTime":1802.754,"body":"I kick it over to you is that the long"},{"startTime":1802.754,"endTime":1808.086,"body":"head does get hit in overhead pull down"},{"startTime":1802.754,"endTime":1808.086,"body":"movements or pull ups."},{"startTime":1808.086,"endTime":1812.066,"body":"And so that might be one way in which you"},{"startTime":1808.086,"endTime":1812.066,"body":"see people and you're like, wait, that"},{"startTime":1812.066,"endTime":1813.586,"body":"person just does pushups and pull ups."},{"startTime":1813.586,"endTime":1816.566,"body":"How the hell do they have a fully"},{"startTime":1813.586,"endTime":1816.566,"body":"developed tricep?"},{"startTime":1816.566,"endTime":1819.946,"body":"And it could be that the pushup is giving"},{"startTime":1816.566,"endTime":1819.946,"body":"them all of the medial and lateral head"},{"startTime":1819.946,"endTime":1820.426,"body":"stuff."},{"startTime":1820.426,"endTime":1824.946,"body":"And then the pullup is actually giving"},{"startTime":1820.426,"endTime":1824.946,"body":"them enough long head stimulation to grow"},{"startTime":1824.946,"endTime":1827.806,"body":"it or at least maintain it."},{"startTime":1827.906,"endTime":1832.446,"body":"Which I think is interesting at least from"},{"startTime":1827.906,"endTime":1832.446,"body":"like a conceptual standpoint, it is"},{"startTime":1832.446,"endTime":1836.342,"body":"interesting that pulling movements train"},{"startTime":1832.446,"endTime":1836.342,"body":"the long head despite."},{"startTime":1836.342,"endTime":1840.732,"body":"Like because you are putting your arm"},{"startTime":1836.342,"endTime":1840.732,"body":"overhead, but it's not in exactly precise,"},{"startTime":1840.732,"endTime":1845.522,"body":"targeted, direct manner like you would get"},{"startTime":1840.732,"endTime":1845.522,"body":"by doing a more isolated overhead tricep"},{"startTime":1845.522,"endTime":1846.722,"body":"extension type movement."},{"startTime":1846.722,"endTime":1850.83,"body":"So yeah, a lot to talk about here, but"},{"startTime":1846.722,"endTime":1850.83,"body":"I'll kick it over to you for the moment."},{"startTime":1851.592,"endTime":1854.952,"body":"Yeah, it's actually funny."},{"startTime":1854.952,"endTime":1861.052,"body":"And unfortunately, I feel like it takes"},{"startTime":1854.952,"endTime":1861.052,"body":"enough time and enough kind of size built"},{"startTime":1861.052,"endTime":1865.152,"body":"before you can really start to just notice"},{"startTime":1861.052,"endTime":1865.152,"body":"some of these finer details."},{"startTime":1865.152,"endTime":1871.272,"body":"But for instance, when you were talking"},{"startTime":1865.152,"endTime":1871.272,"body":"about the pulling exercise on the"},{"startTime":1871.272,"endTime":1877.052,"body":"training, a little bit of the long head, I"},{"startTime":1871.272,"endTime":1877.052,"body":"had a push day today in the gym."},{"startTime":1877.212,"endTime":1881.256,"body":"And there was a period where I was in"},{"startTime":1877.212,"endTime":1881.256,"body":"between sets and I noticed like,"},{"startTime":1881.256,"endTime":1885.056,"body":"dude, I have like a pretty massive bicep"},{"startTime":1881.256,"endTime":1885.056,"body":"pump right now."},{"startTime":1885.056,"endTime":1888.976,"body":"And then I'm like walking back through"},{"startTime":1885.056,"endTime":1888.976,"body":"like, what could I have been doing to like"},{"startTime":1888.976,"endTime":1889.916,"body":"facilitate this?"},{"startTime":1889.916,"endTime":1892.236,"body":"And I'm like, is it just, am I just in my"},{"startTime":1889.916,"endTime":1892.236,"body":"head?"},{"startTime":1892.236,"endTime":1892.696,"body":"Is there something?"},{"startTime":1892.696,"endTime":1895.276,"body":"I was like, no, like it's, it's rather"},{"startTime":1892.696,"endTime":1895.276,"body":"significant."},{"startTime":1895.276,"endTime":1899.276,"body":"And I think that's something that there"},{"startTime":1895.276,"endTime":1899.276,"body":"are, I mean, so much of the muscle groups"},{"startTime":1899.276,"endTime":1900.236,"body":"are synergistic, right?"},{"startTime":1900.236,"endTime":1902.836,"body":"Like one pulls on the front of the end of"},{"startTime":1900.236,"endTime":1902.836,"body":"the arm, the other one pulls on the back"},{"startTime":1902.836,"endTime":1906.256,"body":"and like they, there is like a push and"},{"startTime":1902.836,"endTime":1906.256,"body":"pull to it, but it is something that I"},{"startTime":1906.256,"endTime":1909.18,"body":"think can be kind of often forgotten too."},{"startTime":1909.846,"endTime":1916.606,"body":"Yeah, it's, I've recently gotten, this is"},{"startTime":1909.846,"endTime":1916.606,"body":"a bit tangential, but I recently have"},{"startTime":1916.606,"endTime":1923.846,"body":"gotten sort of reintegrated into the hard"},{"startTime":1916.606,"endTime":1923.846,"body":"gainer training philosophy, which was, I"},{"startTime":1923.846,"endTime":1927.506,"body":"think I mentioned this on a prior episode"},{"startTime":1923.846,"endTime":1927.506,"body":"when I started my Alifters Life Story"},{"startTime":1927.506,"endTime":1932.186,"body":"Instagram page, I kind of had been"},{"startTime":1927.506,"endTime":1932.186,"body":"reminiscing a lot on my training history"},{"startTime":1932.186,"endTime":1933.946,"body":"and the way that I used to train."},{"startTime":1933.946,"endTime":1937.29,"body":"And I went through a number of years of my"},{"startTime":1933.946,"endTime":1937.29,"body":"life."},{"startTime":1937.782,"endTime":1939.512,"body":"where I didn't train arms directly."},{"startTime":1939.512,"endTime":1943.722,"body":"And that was from this idea in the hard"},{"startTime":1939.512,"endTime":1943.722,"body":"gainer or the abbreviated training"},{"startTime":1943.722,"endTime":1948.902,"body":"philosophy that the arms get hit plenty"},{"startTime":1943.722,"endTime":1948.902,"body":"through compound movements and you don't"},{"startTime":1948.902,"endTime":1951.182,"body":"really need to train arms directly."},{"startTime":1953.142,"endTime":1957.522,"body":"Personal anecdote is that I think my arms"},{"startTime":1953.142,"endTime":1957.522,"body":"did totally fine with that structure."},{"startTime":1957.522,"endTime":1963.082,"body":"And then you and I have discussed before"},{"startTime":1957.522,"endTime":1963.082,"body":"that we went through a half a decade to a"},{"startTime":1963.082,"endTime":1965.748,"body":"decade of CrossFit training where,"},{"startTime":1965.782,"endTime":1969.022,"body":"It wasn't even until the very end of"},{"startTime":1965.782,"endTime":1969.022,"body":"CrossFit where we were like, hey, maybe we"},{"startTime":1969.022,"endTime":1970.042,"body":"should do some curls."},{"startTime":1970.042,"endTime":1975.022,"body":"It was really like, you know, pull -ups,"},{"startTime":1970.042,"endTime":1975.022,"body":"rows, presses, push -ups, things like"},{"startTime":1975.022,"endTime":1975.162,"body":"that."},{"startTime":1975.162,"endTime":1978.542,"body":"We didn't really do any direct arm work"},{"startTime":1975.162,"endTime":1978.542,"body":"through the majority of our time in"},{"startTime":1978.542,"endTime":1979.522,"body":"CrossFit."},{"startTime":1979.522,"endTime":1985.162,"body":"And I don't personally think that I lost"},{"startTime":1979.522,"endTime":1985.162,"body":"arm size during that period of time"},{"startTime":1985.162,"endTime":1986.402,"body":"either."},{"startTime":1986.722,"endTime":1989.282,"body":"And you're shaking your head as if you"},{"startTime":1986.722,"endTime":1989.282,"body":"agree too."},{"startTime":1989.282,"endTime":1993.91,"body":"So in some ways, like there is some"},{"startTime":1989.282,"endTime":1993.91,"body":"validity in that."},{"startTime":1993.91,"endTime":1997.35,"body":"And I know that's not in line with, hey,"},{"startTime":1993.91,"endTime":1997.35,"body":"here's how to train triceps, just do"},{"startTime":1997.35,"endTime":1998.71,"body":"pushups and pullups."},{"startTime":1998.71,"endTime":2003.69,"body":"But I think it is important to note that"},{"startTime":1998.71,"endTime":2003.69,"body":"the arms really do get hit through some of"},{"startTime":2003.69,"endTime":2005.79,"body":"these auxiliary movement patterns."},{"startTime":2005.95,"endTime":2012.49,"body":"And that may be justification for periods"},{"startTime":2005.95,"endTime":2012.49,"body":"of time away from training arms, for doing"},{"startTime":2012.49,"endTime":2018.59,"body":"less arm work, for including that volume"},{"startTime":2012.49,"endTime":2018.59,"body":"into specialization phases for the arms, a"},{"startTime":2018.59,"endTime":2021.504,"body":"number of kind of different concerns to"},{"startTime":2018.59,"endTime":2021.504,"body":"take into account there."},{"startTime":2022.6,"endTime":2024.5,"body":"Yeah, I mean, I agree."},{"startTime":2024.5,"endTime":2029.1,"body":"And there's a there's a specific photo I"},{"startTime":2024.5,"endTime":2029.1,"body":"remember from one of the days that Rob"},{"startTime":2029.1,"endTime":2031.08,"body":"Hammer was in taking photos of the gym."},{"startTime":2031.08,"endTime":2033.75,"body":"And it's I mean, obviously, it's a photo"},{"startTime":2031.08,"endTime":2033.75,"body":"of me."},{"startTime":2033.75,"endTime":2035.91,"body":"But I'm like, my arms are pretty jacked."},{"startTime":2035.91,"endTime":2039.89,"body":"And I'm like, this is it was when we were"},{"startTime":2035.91,"endTime":2039.89,"body":"in the new Garnet location."},{"startTime":2039.89,"endTime":2044.18,"body":"So I mean, this is like year four of me"},{"startTime":2039.89,"endTime":2044.18,"body":"doing nothing but but, you know, CrossFit"},{"startTime":2044.18,"endTime":2046.6,"body":"and effectively zero alarms."},{"startTime":2046.6,"endTime":2048.288,"body":"And they're."},{"startTime":2048.3599999999997,"endTime":2049.06,"body":"Pretty big."},{"startTime":2049.06,"endTime":2051.65,"body":"So I mean, there is a lot of validity to"},{"startTime":2049.06,"endTime":2051.65,"body":"that."},{"startTime":2051.65,"endTime":2056.08,"body":"But one of my favorite things that you've"},{"startTime":2051.65,"endTime":2056.08,"body":"ever said on the podcast is there's a lot"},{"startTime":2056.08,"endTime":2058.46,"body":"to be said for volume and effort."},{"startTime":2058.46,"endTime":2062.1,"body":"And there was definitely no shortage of"},{"startTime":2058.46,"endTime":2062.1,"body":"either, you know, in the programming you"},{"startTime":2062.1,"endTime":2064.5,"body":"were providing us at that time."},{"startTime":2064.639,"endTime":2065.6,"body":"So."},{"startTime":2065.842,"endTime":2068.022,"body":"Yeah, volume and effort go a long way."},{"startTime":2068.022,"endTime":2072.182,"body":"And I mean, I'll also say for whatever"},{"startTime":2068.022,"endTime":2072.182,"body":"it's worth, you know, soreness isn't gonna"},{"startTime":2072.182,"endTime":2076.102,"body":"be the best proxy for anything, but it"},{"startTime":2072.182,"endTime":2076.102,"body":"does tell you what muscle groups got"},{"startTime":2076.102,"endTime":2077.122,"body":"trained."},{"startTime":2077.322,"endTime":2083.322,"body":"And I had plenty of days in my CrossFit"},{"startTime":2077.322,"endTime":2083.322,"body":"days where my biceps and my triceps were"},{"startTime":2083.322,"endTime":2089.662,"body":"sore as fuck from doing butterfly pull"},{"startTime":2083.322,"endTime":2089.662,"body":"-ups, skipping pull -ups, whatever dips"},{"startTime":2089.662,"endTime":2091.802,"body":"and push -ups and handstand push -ups."},{"startTime":2091.802,"endTime":2095.162,"body":"Like, I mean, just a variety of different"},{"startTime":2091.802,"endTime":2095.162,"body":"kind of pushing and pulling movements."},{"startTime":2095.162,"endTime":2095.822,"body":"So."},{"startTime":2096.022,"endTime":2097.322,"body":"There is that."},{"startTime":2099.422,"endTime":2100.366,"body":"What's that?"},{"startTime":2102.152,"endTime":2105.812,"body":"I accidentally clicked a button in the UI"},{"startTime":2102.152,"endTime":2105.812,"body":"and now the UI is all different and I"},{"startTime":2105.812,"endTime":2106.912,"body":"don't know what to do."},{"startTime":2106.912,"endTime":2110.752,"body":"So that's why I was like kind of just"},{"startTime":2106.912,"endTime":2110.752,"body":"mouthing to myself like, no, no, what's"},{"startTime":2110.752,"endTime":2111.738,"body":"happening?"},{"startTime":2111.738,"endTime":2114.238,"body":"okay, all right, get it fixed."},{"startTime":2114.858,"endTime":2120.238,"body":"So moving on to kind of like specifics of"},{"startTime":2114.858,"endTime":2120.238,"body":"tricep training, my general thought is"},{"startTime":2120.238,"endTime":2125.058,"body":"that the majority of tricep work in a"},{"startTime":2120.238,"endTime":2125.058,"body":"commercial gym is going to be based around"},{"startTime":2125.058,"endTime":2126.138,"body":"cables."},{"startTime":2126.218,"endTime":2129.808,"body":"And cables provide you that even more even"},{"startTime":2126.218,"endTime":2129.808,"body":"resistance curve."},{"startTime":2129.808,"endTime":2134.218,"body":"It allows you to manipulate the resistance"},{"startTime":2129.808,"endTime":2134.218,"body":"profile of the movement, whether you want"},{"startTime":2134.218,"endTime":2137.174,"body":"it shortened or lengthened, biased based"},{"startTime":2134.218,"endTime":2137.174,"body":"on where you set."},{"startTime":2137.174,"endTime":2142.414,"body":"cable right so something like an overhead"},{"startTime":2137.174,"endTime":2142.414,"body":"tricep extension which I've been using a"},{"startTime":2142.414,"endTime":2147.354,"body":"lot as a reference here even though this"},{"startTime":2142.414,"endTime":2147.354,"body":"is a movement that trains the tricep at"},{"startTime":2147.354,"endTime":2151.674,"body":"long muscle lengths because it is getting"},{"startTime":2147.354,"endTime":2151.674,"body":"your arm over your head and it's"},{"startTime":2151.674,"endTime":2158.714,"body":"stretching the long head because that"},{"startTime":2151.674,"endTime":2158.714,"body":"trains the tricep at long muscle lengths"},{"startTime":2158.714,"endTime":2164.782,"body":"doesn't mean that the most tension in that"},{"startTime":2158.714,"endTime":2164.782,"body":"movement is at the longest muscle length."},{"startTime":2164.918,"endTime":2167.418,"body":"and that's where you can manipulate things"},{"startTime":2164.918,"endTime":2167.418,"body":"with cables."},{"startTime":2167.418,"endTime":2173.378,"body":"So if you put that cable down low, kinda"},{"startTime":2167.418,"endTime":2173.378,"body":"down by your like waist or whatever, maybe"},{"startTime":2173.378,"endTime":2177.838,"body":"your knees even, the lower you go, the"},{"startTime":2173.378,"endTime":2177.838,"body":"more short overloaded it's gonna be."},{"startTime":2177.838,"endTime":2181.758,"body":"Because remember that any time you're"},{"startTime":2177.838,"endTime":2181.758,"body":"doing a single joint movement on cables,"},{"startTime":2181.758,"endTime":2186.018,"body":"the point of maximum resistance is the"},{"startTime":2181.758,"endTime":2186.018,"body":"point where your forearm is perpendicular"},{"startTime":2186.018,"endTime":2187.418,"body":"to the cable."},{"startTime":2187.498,"endTime":2192.218,"body":"So if you set that cable directly at your"},{"startTime":2187.498,"endTime":2192.218,"body":"shoulder, which is gonna be the bottom"},{"startTime":2192.218,"endTime":2194.358,"body":"position of your overhead extension,"},{"startTime":2194.358,"endTime":2198.918,"body":"then your forearm is literally"},{"startTime":2194.358,"endTime":2198.918,"body":"perpendicular to the cable at the bottom"},{"startTime":2198.918,"endTime":2199.618,"body":"of the rep."},{"startTime":2199.618,"endTime":2203.718,"body":"So that would be training it at long"},{"startTime":2199.618,"endTime":2203.718,"body":"muscle lengths with the most tension in"},{"startTime":2203.718,"endTime":2205.118,"body":"the length and position."},{"startTime":2205.118,"endTime":2208.758,"body":"If that cable is down lower, then the"},{"startTime":2205.118,"endTime":2208.758,"body":"short position is going to be"},{"startTime":2208.758,"endTime":2212.758,"body":"significantly harder as that's gonna be"},{"startTime":2208.758,"endTime":2212.758,"body":"the point where the forearm gets more"},{"startTime":2212.758,"endTime":2214.598,"body":"perpendicular to the cable."},{"startTime":2214.918,"endTime":2220.198,"body":"So I think that just goes into that kind"},{"startTime":2214.918,"endTime":2220.198,"body":"of whole milieu of it's not just training"},{"startTime":2220.198,"endTime":2223.718,"body":"at long muscle lengths, it's making sure"},{"startTime":2220.198,"endTime":2223.718,"body":"that there's tension at the long muscle"},{"startTime":2223.718,"endTime":2224.278,"body":"length."},{"startTime":2224.278,"endTime":2228.078,"body":"which is something that we'll see a lot"},{"startTime":2224.278,"endTime":2228.078,"body":"with like an incline dumbbell curl, where"},{"startTime":2228.078,"endTime":2231.538,"body":"people are like, the elbows behind the"},{"startTime":2228.078,"endTime":2231.538,"body":"body, you're really stretching the bicep"},{"startTime":2231.538,"endTime":2232.038,"body":"out."},{"startTime":2232.038,"endTime":2234.998,"body":"And then it's like, yeah, but there's no"},{"startTime":2232.038,"endTime":2234.998,"body":"tension there because you're actually just"},{"startTime":2234.998,"endTime":2236.128,"body":"going against gravity."},{"startTime":2236.128,"endTime":2241.638,"body":"And so I think it's really important when"},{"startTime":2236.128,"endTime":2241.638,"body":"you're looking at that whole stew of arm"},{"startTime":2241.638,"endTime":2246.018,"body":"training that you're working on getting"},{"startTime":2241.638,"endTime":2246.018,"body":"tension at long muscle lengths, along with"},{"startTime":2246.018,"endTime":2249.188,"body":"training at long muscle lengths, if that's"},{"startTime":2246.018,"endTime":2249.188,"body":"a priority for you."},{"startTime":2249.188,"endTime":2252.358,"body":"But like going back to the cable thing,"},{"startTime":2249.188,"endTime":2252.358,"body":"it's just cool that you can manipulate"},{"startTime":2252.358,"endTime":2253.558,"body":"that with cables."},{"startTime":2253.558,"endTime":2256.658,"body":"And so that would be one of the main"},{"startTime":2253.558,"endTime":2256.658,"body":"reasons why I think cables are such a"},{"startTime":2256.658,"endTime":2260.298,"body":"great tool for tricep training in a"},{"startTime":2256.658,"endTime":2260.298,"body":"commercial gym here."},{"startTime":2260.298,"endTime":2262.958,"body":"Aside from being able to line things up"},{"startTime":2260.298,"endTime":2262.958,"body":"perfectly too."},{"startTime":2262.958,"endTime":2267.218,"body":"So like I was saying, if you're doing just"},{"startTime":2262.958,"endTime":2267.218,"body":"a standard push down, your long head isn't"},{"startTime":2267.218,"endTime":2271.478,"body":"going to be as activated as it will be if"},{"startTime":2267.218,"endTime":2271.478,"body":"you have that nice cross cable set up"},{"startTime":2271.478,"endTime":2275.598,"body":"where you're pulling your right arm from"},{"startTime":2271.478,"endTime":2275.598,"body":"the left side and you're able to get that"},{"startTime":2275.598,"endTime":2279.218,"body":"cable lined up perfectly with the path of"},{"startTime":2275.598,"endTime":2279.218,"body":"the elbow there."},{"startTime":2279.218,"endTime":2280.118,"body":"So."},{"startTime":2281.43,"endTime":2284.43,"body":"That would be, yeah, jump on in, what you"},{"startTime":2281.43,"endTime":2284.43,"body":"got."},{"startTime":2288.936,"endTime":2291.936,"body":"I just wanted to make a little"},{"startTime":2288.936,"endTime":2291.936,"body":"interjection."},{"startTime":2291.936,"endTime":2297.636,"body":"Something that I did with biceps first,"},{"startTime":2291.936,"endTime":2297.636,"body":"but actually was shown how to do it with"},{"startTime":2297.636,"endTime":2304.995,"body":"triceps just last week, is using the prime"},{"startTime":2297.636,"endTime":2304.995,"body":"short bar and then using cuffs that you"},{"startTime":2304.995,"endTime":2312.556,"body":"wrap around the palm to line up better"},{"startTime":2304.995,"endTime":2312.556,"body":"with the wrist with the elbow, with that"},{"startTime":2312.556,"endTime":2313.996,"body":"elbow down by your side."},{"startTime":2313.996,"endTime":2315.872,"body":"So that was one that..."},{"startTime":2315.944,"endTime":2319.744,"body":"I felt kind of dumb because I was already"},{"startTime":2315.944,"endTime":2319.744,"body":"doing it with the biceps, you know, to"},{"startTime":2319.744,"endTime":2323.124,"body":"line up my elbows a little bit better"},{"startTime":2319.744,"endTime":2323.124,"body":"because I've been getting some pretty"},{"startTime":2323.244,"endTime":2325.864,"body":"cranky joints on the inside of my elbows."},{"startTime":2325.864,"endTime":2330.744,"body":"And it worked wonderfully for the triceps"},{"startTime":2325.864,"endTime":2330.744,"body":"as well to really kind of light up the"},{"startTime":2330.744,"endTime":2332.562,"body":"long head in performing them that way."},{"startTime":2332.562,"endTime":2336.062,"body":"not pulling across the body, you're"},{"startTime":2332.562,"endTime":2336.062,"body":"pulling straight down, but you have your"},{"startTime":2336.062,"endTime":2339.102,"body":"arms at shoulder width, so it's in line"},{"startTime":2336.062,"endTime":2339.102,"body":"with the elbow."},{"startTime":2339.482,"endTime":2341.282,"body":"Yeah, no that's dope."},{"startTime":2342.921,"endTime":2347.142,"body":"Yeah, yeah, for sure, yeah, totally, no, I"},{"startTime":2342.921,"endTime":2347.142,"body":"love that."},{"startTime":2347.882,"endTime":2353.242,"body":"So I think when we're talking about"},{"startTime":2347.882,"endTime":2353.242,"body":"training long head, you can train it long,"},{"startTime":2353.242,"endTime":2356.562,"body":"you can train the length and position by"},{"startTime":2353.242,"endTime":2356.562,"body":"putting the arm overhead like we talked"},{"startTime":2356.562,"endTime":2357.002,"body":"about."},{"startTime":2357.002,"endTime":2360.566,"body":"That can be done unilateral or cross cable"},{"startTime":2357.002,"endTime":2360.566,"body":"with both."},{"startTime":2360.566,"endTime":2364.026,"body":"It could also be done similarly to what"},{"startTime":2360.566,"endTime":2364.026,"body":"you said, like you don't have to go cross"},{"startTime":2364.026,"endTime":2364.446,"body":"cable."},{"startTime":2364.446,"endTime":2367.966,"body":"You could set up with a short bar, a long"},{"startTime":2364.446,"endTime":2367.966,"body":"bar."},{"startTime":2367.966,"endTime":2372.126,"body":"You could have two cables that come out,"},{"startTime":2367.966,"endTime":2372.126,"body":"but as long as those arms are overhead and"},{"startTime":2372.126,"endTime":2375.326,"body":"the elbows are lined up in the scapular"},{"startTime":2372.126,"endTime":2375.326,"body":"plane, you will be hitting the long head"},{"startTime":2375.326,"endTime":2376.626,"body":"lengthened."},{"startTime":2377.206,"endTime":2380.946,"body":"Then your second one for the long head is"},{"startTime":2377.206,"endTime":2380.946,"body":"gonna be elbows down by the side, and"},{"startTime":2380.946,"endTime":2382.886,"body":"that's gonna be our short position there."},{"startTime":2382.886,"endTime":2387.366,"body":"So long head is pretty much taken care of"},{"startTime":2382.886,"endTime":2387.366,"body":"between those two moves with the long, the"},{"startTime":2387.366,"endTime":2389.77,"body":"lengthened position and the short position"},{"startTime":2387.366,"endTime":2389.77,"body":"there."},{"startTime":2389.846,"endTime":2396.246,"body":"When we get into the medial head, this is"},{"startTime":2389.846,"endTime":2396.246,"body":"going to be the one closest to the center"},{"startTime":2396.246,"endTime":2405.546,"body":"of the body, medial toward the center,"},{"startTime":2396.246,"endTime":2405.546,"body":"lateral toward the outside, and medial is"},{"startTime":2405.546,"endTime":2410.306,"body":"primarily going to be hit through pressing"},{"startTime":2405.546,"endTime":2410.306,"body":"movements where you're just extending at"},{"startTime":2410.306,"endTime":2411.066,"body":"the elbow."},{"startTime":2411.066,"endTime":2416.342,"body":"So I think a perfect example of this would"},{"startTime":2411.066,"endTime":2416.342,"body":"be like a close grip bench press."},{"startTime":2416.342,"endTime":2420.042,"body":"That is maybe like the prototypical"},{"startTime":2416.342,"endTime":2420.042,"body":"movement where you're like that is going"},{"startTime":2420.042,"endTime":2424.002,"body":"to shred the medial head of the tricep"},{"startTime":2420.042,"endTime":2424.002,"body":"because the arms are staying in the same"},{"startTime":2424.002,"endTime":2424.451,"body":"position."},{"startTime":2424.451,"endTime":2427.462,"body":"You're really just focusing on elbow"},{"startTime":2424.451,"endTime":2427.462,"body":"extension."},{"startTime":2427.462,"endTime":2435.722,"body":"And a more precise version of that would"},{"startTime":2427.462,"endTime":2435.722,"body":"be the kind of N1 medial tricep press,"},{"startTime":2435.722,"endTime":2440.082,"body":"which I know you're a big fan of as well,"},{"startTime":2435.722,"endTime":2440.082,"body":"where you have the two cables coming out."},{"startTime":2440.082,"endTime":2444.278,"body":"They kind of run along your traps as you"},{"startTime":2440.082,"endTime":2444.278,"body":"face away from the cable machine."},{"startTime":2444.278,"endTime":2447.978,"body":"and you're literally just kind of bringing"},{"startTime":2444.278,"endTime":2447.978,"body":"your hands into your neck and then"},{"startTime":2447.978,"endTime":2451.318,"body":"extending your hands out through pressing"},{"startTime":2447.978,"endTime":2451.318,"body":"away from your body."},{"startTime":2451.318,"endTime":2456.858,"body":"The same move could be emulated with"},{"startTime":2451.318,"endTime":2456.858,"body":"dumbbells or with a barbell if you think"},{"startTime":2456.858,"endTime":2461.758,"body":"of doing like a JM press, but maybe even"},{"startTime":2456.858,"endTime":2461.758,"body":"instead of coming to the nose or the"},{"startTime":2461.758,"endTime":2467.398,"body":"mouth, you kind of just jam press into the"},{"startTime":2461.758,"endTime":2467.398,"body":"neck and press back out, then you're kind"},{"startTime":2467.398,"endTime":2471.638,"body":"of emulating more of that like direct"},{"startTime":2467.398,"endTime":2471.638,"body":"target to the medial head."},{"startTime":2472.406,"endTime":2475.766,"body":"even more so probably than you would get"},{"startTime":2472.406,"endTime":2475.766,"body":"with the close grip bench press because"},{"startTime":2475.766,"endTime":2479.126,"body":"you're getting a lot more chest"},{"startTime":2475.766,"endTime":2479.126,"body":"involvement along with that if you're"},{"startTime":2479.126,"endTime":2481.266,"body":"doing it as a close grip bench press."},{"startTime":2481.266,"endTime":2483.556,"body":"Anything to jump in on medial head?"},{"startTime":2484.776,"endTime":2489.676,"body":"No, I mean, not that it holds much water"},{"startTime":2484.776,"endTime":2489.676,"body":"at all, but that's one of my favorite"},{"startTime":2489.676,"endTime":2492.936,"body":"positions to train for the triceps for"},{"startTime":2489.676,"endTime":2492.936,"body":"sure."},{"startTime":2492.936,"endTime":2495.256,"body":"It just feels natural."},{"startTime":2495.256,"endTime":2499.676,"body":"It typically doesn't bother my elbows,"},{"startTime":2495.256,"endTime":2499.676,"body":"which is nice, you know, in this stage."},{"startTime":2500.016,"endTime":2503.862,"body":"And I feel like it's pretty good from a"},{"startTime":2500.016,"endTime":2503.862,"body":"time efficiency standpoint as well."},{"startTime":2503.862,"endTime":2508.162,"body":"Yeah, I guess I just like, like I don't"},{"startTime":2503.862,"endTime":2508.162,"body":"perform that movement much and I think"},{"startTime":2508.162,"endTime":2513.382,"body":"it's because I know that my medial head is"},{"startTime":2508.162,"endTime":2513.382,"body":"getting trained through other pressing"},{"startTime":2513.382,"endTime":2514.102,"body":"movements."},{"startTime":2514.102,"endTime":2519.941,"body":"So I just personally don't spend a lot of"},{"startTime":2514.102,"endTime":2519.941,"body":"time wasted on direct medial head tricep"},{"startTime":2519.941,"endTime":2520.862,"body":"work."},{"startTime":2521.882,"endTime":2527.622,"body":"The lateral head is an interesting one"},{"startTime":2521.882,"endTime":2527.622,"body":"because the lateral head also gets trained"},{"startTime":2527.622,"endTime":2531.606,"body":"through pressing movements, but I don't"},{"startTime":2527.622,"endTime":2531.606,"body":"think it gets trained."},{"startTime":2531.606,"endTime":2534.786,"body":"quite as effectively as the medial head"},{"startTime":2531.606,"endTime":2534.786,"body":"does."},{"startTime":2534.946,"endTime":2538.646,"body":"So the lateral head, like lateral I said,"},{"startTime":2534.946,"endTime":2538.646,"body":"is on the outside of the arm."},{"startTime":2538.646,"endTime":2543.286,"body":"You had mentioned on a prior episode that"},{"startTime":2538.646,"endTime":2543.286,"body":"I think you were sort of confusing the"},{"startTime":2543.286,"endTime":2547.926,"body":"feeling of training the lateral head with"},{"startTime":2543.286,"endTime":2547.926,"body":"the training of the long head because you"},{"startTime":2547.926,"endTime":2550.136,"body":"were talking about how you were feeling it"},{"startTime":2547.926,"endTime":2550.136,"body":"just above the elbow."},{"startTime":2550.136,"endTime":2551.246,"body":"Is that right?"},{"startTime":2551.246,"endTime":2553.048,"body":"Am I recollecting this?"},{"startTime":2553.052,"endTime":2558.172,"body":"it was from an Instagram post I made and"},{"startTime":2553.052,"endTime":2558.172,"body":"then you helped correct me where I was"},{"startTime":2558.172,"endTime":2564.292,"body":"confusing the I was confusing the media"},{"startTime":2558.172,"endTime":2564.292,"body":"head for the Sorry, I was confusing the"},{"startTime":2564.292,"endTime":2568.938,"body":"length the length of the long head for the"},{"startTime":2564.292,"endTime":2568.938,"body":"media head with pressing"},{"startTime":2568.938,"endTime":2569.698,"body":"head."},{"startTime":2569.698,"endTime":2570.498,"body":"Okay, okay."},{"startTime":2570.498,"endTime":2575.207,"body":"Well the lateral head is on the outside of"},{"startTime":2570.498,"endTime":2575.207,"body":"the arm and it actually is, I think,"},{"startTime":2575.207,"endTime":2578.518,"body":"responsible, one of the most important"},{"startTime":2575.207,"endTime":2578.518,"body":"pieces responsible for that horseshoe"},{"startTime":2578.518,"endTime":2578.958,"body":"look."},{"startTime":2578.958,"endTime":2583.138,"body":"I think when a lot of people are lacking"},{"startTime":2578.958,"endTime":2583.138,"body":"the horseshoe, it's not that they're"},{"startTime":2583.138,"endTime":2586.298,"body":"lacking medial head and in likely case"},{"startTime":2583.138,"endTime":2586.298,"body":"they're not lacking long head either"},{"startTime":2586.298,"endTime":2589.838,"body":"because a lot of people do like skull"},{"startTime":2586.298,"endTime":2589.838,"body":"crushers and over the head tricep"},{"startTime":2589.838,"endTime":2591.158,"body":"extensions and stuff like that."},{"startTime":2591.158,"endTime":2593.838,"body":"To me, I always see when people lack."},{"startTime":2594.134,"endTime":2597.674,"body":"the horseshoe, it seems to me like it's"},{"startTime":2594.134,"endTime":2597.674,"body":"the lateral head that's lacking."},{"startTime":2597.694,"endTime":2601.464,"body":"And so there are two ways to train the"},{"startTime":2597.694,"endTime":2601.464,"body":"lateral head."},{"startTime":2601.464,"endTime":2606.134,"body":"My favorite way is with cables, of course,"},{"startTime":2601.464,"endTime":2606.134,"body":"and it's to stand facing away from the"},{"startTime":2606.134,"endTime":2610.654,"body":"cable and have the arm coming across the"},{"startTime":2606.134,"endTime":2610.654,"body":"neck to the other side."},{"startTime":2610.654,"endTime":2615.434,"body":"So when you're extending out, you're"},{"startTime":2610.654,"endTime":2615.434,"body":"extending, say, with your right arm, but"},{"startTime":2615.434,"endTime":2618.254,"body":"from your left side, and then extending"},{"startTime":2615.434,"endTime":2618.254,"body":"out."},{"startTime":2618.254,"endTime":2622.422,"body":"I have plenty of videos on this on my"},{"startTime":2618.254,"endTime":2622.422,"body":"YouTube page, so if you were to go to..."},{"startTime":2622.422,"endTime":2628.902,"body":"I think you do on my YouTube page is just"},{"startTime":2622.422,"endTime":2628.902,"body":"type in like lateral head or over shoulder"},{"startTime":2628.902,"endTime":2631.372,"body":"tricep extension or something along those"},{"startTime":2628.902,"endTime":2631.372,"body":"lines."},{"startTime":2631.372,"endTime":2633.882,"body":"You'll see a video demo of that."},{"startTime":2633.882,"endTime":2635.882,"body":"But I'm a huge fan of that movement."},{"startTime":2635.882,"endTime":2640.922,"body":"And then we'll get into this with the free"},{"startTime":2635.882,"endTime":2640.922,"body":"weight one when we get to home gym."},{"startTime":2640.922,"endTime":2645.342,"body":"But there are alternatives that we can use"},{"startTime":2640.922,"endTime":2645.342,"body":"with free weights to kind of emulate that"},{"startTime":2645.342,"endTime":2647.622,"body":"same position over there."},{"startTime":2647.862,"endTime":2651.608,"body":"So kind of if I'm gonna summarize."},{"startTime":2652.054,"endTime":2653.354,"body":"full gym."},{"startTime":2653.354,"endTime":2658.574,"body":"It's it's long head work through overhead"},{"startTime":2653.354,"endTime":2658.574,"body":"positioning and elbow down by the side,"},{"startTime":2658.574,"endTime":2661.694,"body":"you get the length, the length and"},{"startTime":2658.574,"endTime":2661.694,"body":"position the short position, you get the"},{"startTime":2661.694,"endTime":2667.274,"body":"medial work through pressing, like close"},{"startTime":2661.694,"endTime":2667.274,"body":"grip pressing or jam press type stuff."},{"startTime":2667.274,"endTime":2669.994,"body":"The further back you go with a jam press."},{"startTime":2669.994,"endTime":2673.734,"body":"So like if you if you go to your neck,"},{"startTime":2669.994,"endTime":2673.734,"body":"you're going to get less long head than if"},{"startTime":2673.734,"endTime":2677.934,"body":"you were to bring that jam press to your"},{"startTime":2673.734,"endTime":2677.934,"body":"eyes or your forehead, or you know, at"},{"startTime":2677.934,"endTime":2680.94,"body":"some point, it's no longer a jam press and"},{"startTime":2677.934,"endTime":2680.94,"body":"it becomes."},{"startTime":2681.046,"endTime":2685.406,"body":"a skull crusher and then I don't know what"},{"startTime":2681.046,"endTime":2685.406,"body":"you would even call it when you're doing a"},{"startTime":2685.406,"endTime":2688.466,"body":"skull crusher that doesn't crush your"},{"startTime":2685.406,"endTime":2688.466,"body":"skull, but it goes like all the way back"},{"startTime":2688.466,"endTime":2693.526,"body":"behind your head because I think at that"},{"startTime":2688.466,"endTime":2693.526,"body":"point now you're doing a lying version of"},{"startTime":2693.526,"endTime":2695.096,"body":"a long head tricep movement."},{"startTime":2695.096,"endTime":2699.606,"body":"So there are many different planes in"},{"startTime":2695.096,"endTime":2699.606,"body":"which you can put your body, but"},{"startTime":2699.606,"endTime":2704.226,"body":"ultimately to train the long head, the arm"},{"startTime":2699.606,"endTime":2704.226,"body":"just has to come over the body and you"},{"startTime":2704.226,"endTime":2706.645,"body":"know, kind of behind your head a little"},{"startTime":2704.226,"endTime":2706.645,"body":"bit."},{"startTime":2707.126,"endTime":2709.878,"body":"So yeah, anything else to add to full gym?"},{"startTime":2709.878,"endTime":2712.048,"body":"commercial gym tricep training."},{"startTime":2713.384,"endTime":2719.804,"body":"Is there any other exercise that you would"},{"startTime":2713.384,"endTime":2719.804,"body":"use to train the lateral head?"},{"startTime":2719.804,"endTime":2725.944,"body":"And the reason I ask is I kind of have a"},{"startTime":2719.804,"endTime":2725.944,"body":"brain disconnect in performing that"},{"startTime":2725.944,"endTime":2727.164,"body":"movement."},{"startTime":2728.284,"endTime":2732.664,"body":"And potentially, maybe there are some"},{"startTime":2728.284,"endTime":2732.664,"body":"listeners that do also."},{"startTime":2732.664,"endTime":2738.244,"body":"I have gotten it right in the past"},{"startTime":2732.664,"endTime":2738.244,"body":"sometimes, but I do find it something that"},{"startTime":2738.244,"endTime":2741.344,"body":"I cannot easily replicate for the lateral."},{"startTime":2741.942,"endTime":2743.082,"body":"Hmm."},{"startTime":2743.462,"endTime":2748.442,"body":"Yeah, I mean, that exercise certainly"},{"startTime":2743.462,"endTime":2748.442,"body":"takes practice to get it right, because"},{"startTime":2748.442,"endTime":2754.442,"body":"one of the big things you want to do is"},{"startTime":2748.442,"endTime":2754.442,"body":"set your arm in the A -D ducted position"},{"startTime":2754.442,"endTime":2754.862,"body":"across."},{"startTime":2754.862,"endTime":2760.442,"body":"So if you think about where the short"},{"startTime":2754.862,"endTime":2760.442,"body":"position is for your chest, so you're"},{"startTime":2760.442,"endTime":2765.002,"body":"doing a press round and you get to that"},{"startTime":2760.442,"endTime":2765.002,"body":"short position where your arm is across"},{"startTime":2765.002,"endTime":2768.482,"body":"your body and it's kind of like your bicep"},{"startTime":2765.002,"endTime":2768.482,"body":"is running into your pec."},{"startTime":2768.482,"endTime":2771.35,"body":"If you set yourself in that position,"},{"startTime":2771.35,"endTime":2775.87,"body":"and then you just, you almost hold your"},{"startTime":2771.35,"endTime":2775.87,"body":"elbow in place and then you just extend"},{"startTime":2775.87,"endTime":2777.61,"body":"from the elbow."},{"startTime":2777.61,"endTime":2780.8,"body":"That is the setup for that movement."},{"startTime":2780.8,"endTime":2784.53,"body":"And there is a decent amount of torso"},{"startTime":2780.8,"endTime":2784.53,"body":"rotation that has to go in there too"},{"startTime":2784.53,"endTime":2789.17,"body":"because you want that cable running pretty"},{"startTime":2784.53,"endTime":2789.17,"body":"smoothly along your upper trap in between"},{"startTime":2789.17,"endTime":2791.73,"body":"your kind of neck and your trap type area."},{"startTime":2791.75,"endTime":2795.71,"body":"So you do want to manipulate the height of"},{"startTime":2791.75,"endTime":2795.71,"body":"the cable, your body position in relation"},{"startTime":2795.71,"endTime":2799.414,"body":"to the cable, whether you twist a little"},{"startTime":2795.71,"endTime":2799.414,"body":"bit, I find that helps too."},{"startTime":2799.414,"endTime":2804.194,"body":"It takes a little bit of messing around"},{"startTime":2799.414,"endTime":2804.194,"body":"with as far as other movements that would"},{"startTime":2804.194,"endTime":2807.634,"body":"train the lateral head of the tricep I was"},{"startTime":2804.194,"endTime":2807.634,"body":"gonna get into this when we get into the"},{"startTime":2807.634,"endTime":2812.514,"body":"home gym, but there's a movement called"},{"startTime":2807.634,"endTime":2812.514,"body":"the the tape press Do you know this"},{"startTime":2812.514,"endTime":2813.39,"body":"movement?"},{"startTime":2813.896,"endTime":2821.51,"body":"I do, I, it's, is, with the dumbbells that"},{"startTime":2813.896,"endTime":2821.51,"body":"kind of come out, like, yeah, okay."},{"startTime":2821.51,"endTime":2824.93,"body":"that's a tape press where you kind of"},{"startTime":2821.51,"endTime":2824.93,"body":"start above like you're doing a bench"},{"startTime":2824.93,"endTime":2828.59,"body":"press, but then instead of bringing the"},{"startTime":2824.93,"endTime":2828.59,"body":"dumbbells down to your chest through"},{"startTime":2828.59,"endTime":2834.51,"body":"dropping your elbows, you bring your hands"},{"startTime":2828.59,"endTime":2834.51,"body":"into center together, almost like your"},{"startTime":2834.51,"endTime":2838.01,"body":"knuckles are facing each other, like"},{"startTime":2834.51,"endTime":2838.01,"body":"you're giving yourself daps, and then you"},{"startTime":2838.01,"endTime":2840.59,"body":"kind of come back out again."},{"startTime":2840.59,"endTime":2842.91,"body":"And so that would be a dumbbell tape"},{"startTime":2840.59,"endTime":2842.91,"body":"press."},{"startTime":2842.91,"endTime":2847.77,"body":"That is a great movement for lateral head,"},{"startTime":2842.91,"endTime":2847.77,"body":"but it can be better if it's performed"},{"startTime":2847.77,"endTime":2848.952,"body":"unilateral."},{"startTime":2849.014,"endTime":2853.094,"body":"So if you were to bring that dumbbell"},{"startTime":2849.014,"endTime":2853.094,"body":"across where it can really almost come"},{"startTime":2853.094,"endTime":2858.134,"body":"into the other side of your neck, because"},{"startTime":2853.094,"endTime":2858.134,"body":"you're limited in how much range of motion"},{"startTime":2858.134,"endTime":2861.354,"body":"you can get when you have two dumbbells,"},{"startTime":2858.134,"endTime":2861.354,"body":"because you can only come to center."},{"startTime":2861.354,"endTime":2865.654,"body":"But if you're using one dumbbell, you can"},{"startTime":2861.354,"endTime":2865.654,"body":"come all the way across and get a little"},{"startTime":2865.654,"endTime":2868.134,"body":"bit more of that length and position as"},{"startTime":2865.654,"endTime":2868.134,"body":"well."},{"startTime":2868.134,"endTime":2871.384,"body":"So I think with free weights, that one"},{"startTime":2868.134,"endTime":2871.384,"body":"works quite well."},{"startTime":2871.384,"endTime":2874.514,"body":"And then, like I said, the lateral head"},{"startTime":2871.384,"endTime":2874.514,"body":"does get trained through all pressing"},{"startTime":2874.514,"endTime":2875.694,"body":"movements too."},{"startTime":2875.694,"endTime":2876.974,"body":"And so..."},{"startTime":2877.238,"endTime":2881.398,"body":"we probably don't need to spend a ton of"},{"startTime":2877.238,"endTime":2881.398,"body":"time and energy worried about isolating"},{"startTime":2881.398,"endTime":2885.357,"body":"the lateral head unless you're at that"},{"startTime":2881.398,"endTime":2885.357,"body":"point in your training career where you're"},{"startTime":2885.357,"endTime":2889.798,"body":"like, I can tell for sure that my long"},{"startTime":2885.357,"endTime":2889.798,"body":"head is really well developed and my"},{"startTime":2889.798,"endTime":2893.498,"body":"medial head is really well developed, but"},{"startTime":2889.798,"endTime":2893.498,"body":"my lateral head is lacking, you know, and"},{"startTime":2893.498,"endTime":2896.538,"body":"to get to that point, I think you already"},{"startTime":2893.498,"endTime":2896.538,"body":"have to have pretty well developed triceps"},{"startTime":2896.538,"endTime":2897.678,"body":"anyways."},{"startTime":2897.678,"endTime":2902.218,"body":"So I just don't often see too many"},{"startTime":2897.678,"endTime":2902.218,"body":"opportunities where I'm like that person"},{"startTime":2902.218,"endTime":2905.422,"body":"really needs to spend some time isolating"},{"startTime":2902.218,"endTime":2905.422,"body":"their."},{"startTime":2906.568,"endTime":2907.896,"body":"Yeah, that's well put."},{"startTime":2908.726,"endTime":2909.646,"body":"Cool."},{"startTime":2909.686,"endTime":2918.096,"body":"So as we jump into the home gym versions"},{"startTime":2909.686,"endTime":2918.096,"body":"here, the home gym version, you know what?"},{"startTime":2918.096,"endTime":2923.586,"body":"Before we leave commercial gym real quick,"},{"startTime":2918.096,"endTime":2923.586,"body":"you've used, I think, that machine where"},{"startTime":2923.586,"endTime":2927.686,"body":"it's like a skull crusher, but it's a"},{"startTime":2923.586,"endTime":2927.686,"body":"machine where your elbows rest on a pad,"},{"startTime":2927.686,"endTime":2930.786,"body":"and then you kind of like press away with"},{"startTime":2927.686,"endTime":2930.786,"body":"the machine handles."},{"startTime":2930.786,"endTime":2932.686,"body":"What do you think of that machine?"},{"startTime":2933.486,"endTime":2935.696,"body":"Okay, okay."},{"startTime":2936.662,"endTime":2938.802,"body":"I know some people have differing opinions"},{"startTime":2936.662,"endTime":2938.802,"body":"on it."},{"startTime":2938.802,"endTime":2942.782,"body":"I've seen Ishak using it a lot recently"},{"startTime":2938.802,"endTime":2942.782,"body":"and he seems to really like it."},{"startTime":2942.782,"endTime":2946.762,"body":"So I was just curious on your thoughts"},{"startTime":2942.782,"endTime":2946.762,"body":"because that's another kind of press away"},{"startTime":2946.762,"endTime":2949.634,"body":"movement that could be effective if it"},{"startTime":2946.762,"endTime":2949.634,"body":"fits your body well."},{"startTime":2949.64,"endTime":2956.22,"body":"There is, so Jim Lecco makes some really"},{"startTime":2949.64,"endTime":2956.22,"body":"good ones similar to that, but they, it's"},{"startTime":2956.22,"endTime":2964.5,"body":"more of like an arcing setup where the"},{"startTime":2956.22,"endTime":2964.5,"body":"start position is like here with your"},{"startTime":2964.5,"endTime":2967.12,"body":"fists kind of at like your chin almost on"},{"startTime":2964.5,"endTime":2967.12,"body":"the side."},{"startTime":2967.12,"endTime":2973.3,"body":"And then it's, you would then extend, you"},{"startTime":2967.12,"endTime":2973.3,"body":"know, narrow to wide."},{"startTime":2974.3,"endTime":2977.68,"body":"And ironically, I actually, I tried to use"},{"startTime":2974.3,"endTime":2977.68,"body":"it today."},{"startTime":2977.68,"endTime":2979.304,"body":"I got one set in."},{"startTime":2979.304,"endTime":2983.124,"body":"But I get very spicy triceps tendon."},{"startTime":2983.204,"endTime":2987.243,"body":"And it's, I mean, it's really loaded in"},{"startTime":2983.204,"endTime":2987.243,"body":"that lengthened."},{"startTime":2987.243,"endTime":2991.284,"body":"And it might, I mean, my triceps are just"},{"startTime":2987.243,"endTime":2991.284,"body":"like, do not or something bad is going to"},{"startTime":2991.284,"endTime":2991.614,"body":"happen."},{"startTime":2991.614,"endTime":2993.406,"body":"So I listened to."},{"startTime":2993.618,"endTime":2994.878,"body":"Cool, interesting."},{"startTime":2994.878,"endTime":2997.038,"body":"Okay, so moving on to home gym."},{"startTime":2997.038,"endTime":3000.938,"body":"Basically all of those movement patterns"},{"startTime":2997.038,"endTime":3000.938,"body":"that I mentioned that we do with cables,"},{"startTime":3000.938,"endTime":3004.678,"body":"you really just try to emulate with"},{"startTime":3000.938,"endTime":3004.678,"body":"dumbbells as best you can."},{"startTime":3004.678,"endTime":3008.638,"body":"At least when we talk about the long head,"},{"startTime":3004.678,"endTime":3008.638,"body":"which I think is a suitable starting place"},{"startTime":3008.638,"endTime":3013.428,"body":"here, the overhead one is basically the"},{"startTime":3008.638,"endTime":3013.428,"body":"same with dumbbells."},{"startTime":3013.428,"endTime":3016.998,"body":"You take a dumbbell, you put it over your"},{"startTime":3013.428,"endTime":3016.998,"body":"head, you kind of act like you're"},{"startTime":3016.998,"endTime":3019.926,"body":"scratching your back, and then you extend"},{"startTime":3016.998,"endTime":3019.926,"body":"out."},{"startTime":3019.926,"endTime":3023.966,"body":"The cool thing with the dumbbell is that"},{"startTime":3019.926,"endTime":3023.966,"body":"it is already inherently lengthened"},{"startTime":3023.966,"endTime":3024.706,"body":"overloaded."},{"startTime":3024.706,"endTime":3029.766,"body":"So you're training the long head at a long"},{"startTime":3024.706,"endTime":3029.766,"body":"muscle length, but it's also maximal"},{"startTime":3029.766,"endTime":3033.706,"body":"tension in the length and position because"},{"startTime":3029.766,"endTime":3033.706,"body":"dumbbells fight gravity."},{"startTime":3033.926,"endTime":3035.696,"body":"So I'm a huge fan of that movement."},{"startTime":3035.696,"endTime":3039.686,"body":"I actually don't think there's much lost"},{"startTime":3035.696,"endTime":3039.686,"body":"if you were stuck with dumbbells and you"},{"startTime":3039.686,"endTime":3041.426,"body":"were training the long head lengthened."},{"startTime":3041.426,"endTime":3046.426,"body":"I think dumbbells are probably just as"},{"startTime":3041.426,"endTime":3046.426,"body":"effective as cables, maybe slightly less"},{"startTime":3046.426,"endTime":3048.886,"body":"gentle on the elbow joint."},{"startTime":3048.886,"endTime":3053.266,"body":"But as far as effectiveness of hypertrophy"},{"startTime":3048.886,"endTime":3053.266,"body":"training goes, I think you're not really"},{"startTime":3053.266,"endTime":3054.926,"body":"losing much there."},{"startTime":3055.566,"endTime":3061.506,"body":"The long head shortened is something that"},{"startTime":3055.566,"endTime":3061.506,"body":"you cannot really emulate with dumbbells."},{"startTime":3061.506,"endTime":3064.746,"body":"And this is the thing with tricep training"},{"startTime":3061.506,"endTime":3064.746,"body":"at home in general, is that it's really"},{"startTime":3064.746,"endTime":3070.066,"body":"hard to train the short position of any of"},{"startTime":3064.746,"endTime":3070.066,"body":"the tricep movements without bands."},{"startTime":3070.066,"endTime":3071.746,"body":"Luckily we have bands."},{"startTime":3071.746,"endTime":3076.126,"body":"With bands, you can emulate pretty much"},{"startTime":3071.746,"endTime":3076.126,"body":"any cable movement."},{"startTime":3076.126,"endTime":3077.302,"body":"I've actually..."},{"startTime":3077.302,"endTime":3082.522,"body":"Effectively taken two bands of the same"},{"startTime":3077.302,"endTime":3082.522,"body":"resistance and set one up on one top of"},{"startTime":3082.522,"endTime":3086.402,"body":"the power rack one on the other side of"},{"startTime":3082.522,"endTime":3086.402,"body":"the power rack And then I've done cross"},{"startTime":3086.402,"endTime":3092.702,"body":"cable tricep pushdowns with bands So same"},{"startTime":3086.402,"endTime":3092.702,"body":"exact idea the easier simple version of"},{"startTime":3092.702,"endTime":3096.682,"body":"this is to just take one band Loop it over"},{"startTime":3092.702,"endTime":3096.682,"body":"the top of your power rack or your pull"},{"startTime":3096.682,"endTime":3102.562,"body":"-up bar or whatever and then just do press"},{"startTime":3096.682,"endTime":3102.562,"body":"downs with the band Obviously that doesn't"},{"startTime":3102.562,"endTime":3104.054,"body":"line things up perfectly"},{"startTime":3104.054,"endTime":3108.114,"body":"but it does allow you to train that short"},{"startTime":3104.054,"endTime":3108.114,"body":"position with the elbow down by the side."},{"startTime":3108.114,"endTime":3112.094,"body":"Kind of one of those small sacrifices you"},{"startTime":3108.114,"endTime":3112.094,"body":"make when training at home."},{"startTime":3112.094,"endTime":3116.634,"body":"But ultimately remembering that training"},{"startTime":3112.094,"endTime":3116.634,"body":"at long muscle lengths and having primary"},{"startTime":3116.634,"endTime":3120.013,"body":"tension in the long muscle length is going"},{"startTime":3116.634,"endTime":3120.013,"body":"to be the most effective thing anyway."},{"startTime":3120.013,"endTime":3123.974,"body":"So whether you do banded pushdowns or not,"},{"startTime":3120.013,"endTime":3123.974,"body":"you're probably just talking about the"},{"startTime":3123.974,"endTime":3126.014,"body":"margins at that point."},{"startTime":3126.814,"endTime":3128.758,"body":"Anything on long head at home?"},{"startTime":3129.096,"endTime":3135.636,"body":"Yeah, one thing I will say that you see"},{"startTime":3129.096,"endTime":3135.636,"body":"more commonly people performing the"},{"startTime":3135.636,"endTime":3140.116,"body":"overhead lengthened like bilaterally, you"},{"startTime":3135.636,"endTime":3140.116,"body":"know, putting the dumbbell in between"},{"startTime":3140.116,"endTime":3141.536,"body":"their hands."},{"startTime":3141.536,"endTime":3146.116,"body":"You're you're you're doing a disservice to"},{"startTime":3141.536,"endTime":3146.116,"body":"what you could do by doing it"},{"startTime":3146.116,"endTime":3147.416,"body":"unilaterally."},{"startTime":3147.596,"endTime":3152.076,"body":"You free up by like Brian said, with the"},{"startTime":3147.596,"endTime":3152.076,"body":"tape press by not meeting at midline, you"},{"startTime":3152.076,"endTime":3155.176,"body":"free up a lot of extra kind of range of"},{"startTime":3152.076,"endTime":3155.176,"body":"motion."},{"startTime":3155.176,"endTime":3159.456,"body":"And another thing I see, even when people"},{"startTime":3155.176,"endTime":3159.456,"body":"are doing it unilaterally is they kind of"},{"startTime":3159.456,"endTime":3163.236,"body":"stop like here, you know, where like take"},{"startTime":3159.456,"endTime":3163.236,"body":"advantage of that."},{"startTime":3163.236,"endTime":3168.196,"body":"I mean, that dumbbell will stretch the"},{"startTime":3163.236,"endTime":3168.196,"body":"shit out of that tricep if you let it and"},{"startTime":3168.196,"endTime":3173.656,"body":"you just get that extra like three, four"},{"startTime":3168.196,"endTime":3173.656,"body":"inches of movement into that like deep"},{"startTime":3173.656,"endTime":3175.896,"body":"stretch there, like take advantage of"},{"startTime":3173.656,"endTime":3175.896,"body":"that."},{"startTime":3175.896,"endTime":3178.088,"body":"That it's it's like."},{"startTime":3178.088,"endTime":3182.468,"body":"I would say many times there's some pretty"},{"startTime":3178.088,"endTime":3182.468,"body":"significant trade -offs, you know, from"},{"startTime":3182.468,"endTime":3185.988,"body":"going from like the commercial facility to"},{"startTime":3182.468,"endTime":3185.988,"body":"the garage and whatever, but I would say"},{"startTime":3185.988,"endTime":3192.048,"body":"like the long training, the long head"},{"startTime":3185.988,"endTime":3192.048,"body":"lengthened, like you kind of just very"},{"startTime":3192.048,"endTime":3196.428,"body":"briefly alluded to before, I don't think"},{"startTime":3192.048,"endTime":3196.428,"body":"there's too much of a trade -off for that"},{"startTime":3196.428,"endTime":3197.606,"body":"specific exercise."},{"startTime":3197.606,"endTime":3198.256,"body":"Yeah."},{"startTime":3198.256,"endTime":3201.906,"body":"You bring up a really good point with kind"},{"startTime":3198.256,"endTime":3201.906,"body":"of the different ways that people do these"},{"startTime":3201.906,"endTime":3202.526,"body":"movements."},{"startTime":3202.526,"endTime":3205.876,"body":"So I think that there's important to put a"},{"startTime":3202.526,"endTime":3205.876,"body":"tier system in place here."},{"startTime":3205.876,"endTime":3210.106,"body":"So if we say that the one arm version"},{"startTime":3205.876,"endTime":3210.106,"body":"where you can really, you know, scratch"},{"startTime":3210.106,"endTime":3213.616,"body":"your back and let that dumbbell pull your"},{"startTime":3210.106,"endTime":3213.616,"body":"tricep down is the goat."},{"startTime":3213.616,"endTime":3215.106,"body":"That's the best one."},{"startTime":3215.106,"endTime":3220.046,"body":"I think the second best one would be using"},{"startTime":3215.106,"endTime":3220.046,"body":"two dumbbells, one in each hand, and then"},{"startTime":3220.046,"endTime":3223.046,"body":"being able to kind of emulate that"},{"startTime":3220.046,"endTime":3223.046,"body":"movement the same way, kind of like a"},{"startTime":3223.046,"endTime":3223.996,"body":"bilateral."},{"startTime":3224.342,"endTime":3227.822,"body":"the version you mentioned where you have"},{"startTime":3224.342,"endTime":3227.822,"body":"one dumbbell and you're kind of holding it"},{"startTime":3227.822,"endTime":3231.942,"body":"between your hands like doing a dumbbell"},{"startTime":3227.822,"endTime":3231.942,"body":"pullover type position or whatever."},{"startTime":3231.942,"endTime":3238.982,"body":"That would be the least effective because"},{"startTime":3231.942,"endTime":3238.982,"body":"that jams your body into this really tight"},{"startTime":3238.982,"endTime":3242.602,"body":"space and doesn't allow your elbows to"},{"startTime":3238.982,"endTime":3242.602,"body":"travel freely."},{"startTime":3242.602,"endTime":3246.982,"body":"So it's really hard to line up perfectly"},{"startTime":3242.602,"endTime":3246.982,"body":"in the scapular position or the scapular"},{"startTime":3246.982,"endTime":3247.642,"body":"plane."},{"startTime":3247.642,"endTime":3251.422,"body":"You'll often see people out much more in"},{"startTime":3247.642,"endTime":3251.422,"body":"the frontal plane with the elbows pointing"},{"startTime":3251.422,"endTime":3253.262,"body":"out to the sides more."},{"startTime":3253.878,"endTime":3256.758,"body":"And then if you try to get people to force"},{"startTime":3253.878,"endTime":3256.758,"body":"their elbows in, it ends up really"},{"startTime":3256.758,"endTime":3260.558,"body":"uncomfortable and it causes stress on the"},{"startTime":3256.758,"endTime":3260.558,"body":"shoulder joint, the elbow joint, a number"},{"startTime":3260.558,"endTime":3261.938,"body":"of different joint structures."},{"startTime":3261.938,"endTime":3266.558,"body":"So I really do not program that single"},{"startTime":3261.938,"endTime":3266.558,"body":"dumbbell overhead extension ever."},{"startTime":3266.558,"endTime":3270.958,"body":"And I would prefer the unilateral one over"},{"startTime":3266.558,"endTime":3270.958,"body":"the bilateral because of range of motion."},{"startTime":3270.958,"endTime":3273.138,"body":"But if you need to do the bilateral one,"},{"startTime":3270.958,"endTime":3273.138,"body":"that's fine as well."},{"startTime":3273.138,"endTime":3274.678,"body":"It's also going to be lengthened"},{"startTime":3273.138,"endTime":3274.678,"body":"overloaded."},{"startTime":3274.678,"endTime":3277.118,"body":"It's going to be a solid movement there"},{"startTime":3274.678,"endTime":3277.118,"body":"too."},{"startTime":3277.838,"endTime":3281.098,"body":"Also to mention that you can do this with"},{"startTime":3277.838,"endTime":3281.098,"body":"a barbell or an easy bar."},{"startTime":3281.098,"endTime":3282.326,"body":"I think that that's..."},{"startTime":3282.326,"endTime":3284.546,"body":"Kind of obvious, but something to"},{"startTime":3282.326,"endTime":3284.546,"body":"consider."},{"startTime":3284.546,"endTime":3285.656,"body":"It is not."},{"startTime":3285.656,"endTime":3291.186,"body":"I would put that I would put that better"},{"startTime":3285.656,"endTime":3291.186,"body":"than the single dumbbell version where"},{"startTime":3291.186,"endTime":3295.946,"body":"you're holding it with two hands, but"},{"startTime":3291.186,"endTime":3295.946,"body":"probably not quite as good as using two"},{"startTime":3295.946,"endTime":3297.726,"body":"dumbbells, one in each hand."},{"startTime":3297.726,"endTime":3303.526,"body":"And that I struggle with that because the"},{"startTime":3297.726,"endTime":3303.526,"body":"two dumbbells has slightly less stability"},{"startTime":3303.526,"endTime":3305.996,"body":"than you would get with using an easy bar"},{"startTime":3303.526,"endTime":3305.996,"body":"or a barbell."},{"startTime":3305.996,"endTime":3308.006,"body":"But you're getting extra range of motion."},{"startTime":3308.006,"endTime":3310.646,"body":"Plus, you're getting the unilateral"},{"startTime":3308.006,"endTime":3310.646,"body":"factor, which."},{"startTime":3310.646,"endTime":3315.586,"body":"I don't know about you, but anytime I do"},{"startTime":3310.646,"endTime":3315.586,"body":"barbell or EZ bar tricep extensions, I"},{"startTime":3315.586,"endTime":3318.585,"body":"always feel like one arm is pressing"},{"startTime":3315.586,"endTime":3318.585,"body":"harder than the other arm."},{"startTime":3318.585,"endTime":3322.206,"body":"And I've noticed the same with clients"},{"startTime":3318.585,"endTime":3322.206,"body":"too, where if you film it from behind, the"},{"startTime":3322.206,"endTime":3325.906,"body":"bar almost looks tilted as it's being"},{"startTime":3322.206,"endTime":3325.906,"body":"extended."},{"startTime":3325.946,"endTime":3330.186,"body":"And so I've just found that by using"},{"startTime":3325.946,"endTime":3330.186,"body":"dumbbells and forcing each arm to work on"},{"startTime":3330.186,"endTime":3333.966,"body":"its own, that there's less compensation"},{"startTime":3330.186,"endTime":3333.966,"body":"occurring there."},{"startTime":3334.6,"endTime":3335.42,"body":"I would agree with that."},{"startTime":3335.42,"endTime":3342.8,"body":"I think most of us have some degree of"},{"startTime":3335.42,"endTime":3342.8,"body":"wonkiness with a shoulder, you know, and"},{"startTime":3342.8,"endTime":3347.93,"body":"that kind of exacerbates that wonkiness in"},{"startTime":3342.8,"endTime":3347.93,"body":"that exercise, yeah."},{"startTime":3347.93,"endTime":3349.25,"body":"yeah, for sure."},{"startTime":3349.25,"endTime":3353.85,"body":"And then when we get into the lateral head"},{"startTime":3349.25,"endTime":3353.85,"body":"and the medial head, there really isn't a"},{"startTime":3353.85,"endTime":3355.01,"body":"lot of change here."},{"startTime":3355.01,"endTime":3359.73,"body":"Like we just talked about in the full gym"},{"startTime":3355.01,"endTime":3359.73,"body":"section, you can do the lateral head by"},{"startTime":3359.73,"endTime":3363.61,"body":"doing that tape press with the single arm"},{"startTime":3359.73,"endTime":3363.61,"body":"where you come across the body."},{"startTime":3364.51,"endTime":3369.05,"body":"So if you missed that in the prior"},{"startTime":3364.51,"endTime":3369.05,"body":"section, make sure you go check that out."},{"startTime":3369.05,"endTime":3371.222,"body":"That would be for kind of lateral head."},{"startTime":3371.222,"endTime":3374.402,"body":"And then as far as medial head, there's a"},{"startTime":3371.222,"endTime":3374.402,"body":"plethora of options, right?"},{"startTime":3374.402,"endTime":3375.251,"body":"Any pressing movement."},{"startTime":3375.251,"endTime":3379.002,"body":"So you could be doing a dumbbell bench"},{"startTime":3375.251,"endTime":3379.002,"body":"press, an inclined dumbbell bench press,"},{"startTime":3379.002,"endTime":3380.002,"body":"an overhead press."},{"startTime":3380.002,"endTime":3383.042,"body":"Any of those are gonna get your medial"},{"startTime":3380.002,"endTime":3383.042,"body":"head pretty well."},{"startTime":3383.042,"endTime":3387.162,"body":"And then of course you can do direct"},{"startTime":3383.042,"endTime":3387.162,"body":"medial head work like we discussed through"},{"startTime":3387.162,"endTime":3389.282,"body":"JM presses at different positions."},{"startTime":3389.282,"endTime":3392.822,"body":"So you could JM press down to your neck,"},{"startTime":3389.282,"endTime":3392.822,"body":"you could do your chin, your mouth, your"},{"startTime":3392.822,"endTime":3393.542,"body":"nose."},{"startTime":3393.542,"endTime":3396.502,"body":"It could become a skull crusher and go to"},{"startTime":3393.542,"endTime":3396.502,"body":"your forehead and then it's a little more"},{"startTime":3396.502,"endTime":3397.642,"body":"long head."},{"startTime":3399.222,"endTime":3404.502,"body":"but you can do that JM press type movement"},{"startTime":3399.222,"endTime":3404.502,"body":"with dumbbells or with barbell or easy bar"},{"startTime":3404.502,"endTime":3405.582,"body":"or whatever."},{"startTime":3405.582,"endTime":3409.262,"body":"It doesn't really matter as long as you're"},{"startTime":3405.582,"endTime":3409.262,"body":"emulating that position of kind of"},{"startTime":3409.262,"endTime":3413.522,"body":"bringing the weights in closer to the neck"},{"startTime":3409.262,"endTime":3413.522,"body":"or upper chest and then extending through"},{"startTime":3413.522,"endTime":3415.402,"body":"the elbows from there."},{"startTime":3415.442,"endTime":3419.172,"body":"So I don't think I have a ton to add from"},{"startTime":3415.442,"endTime":3419.172,"body":"there."},{"startTime":3419.172,"endTime":3420.618,"body":"Anything I'm missing?"},{"startTime":3421.192,"endTime":3428.252,"body":"nothing that I can think of it's kind of"},{"startTime":3421.192,"endTime":3428.252,"body":"ironic is it's a this is like one muscle"},{"startTime":3428.252,"endTime":3434.212,"body":"group that things kind of are pretty much"},{"startTime":3428.252,"endTime":3434.212,"body":"the same you know as you move through in"},{"startTime":3434.212,"endTime":3438.312,"body":"the it's the positions right like if you"},{"startTime":3434.212,"endTime":3438.312,"body":"can emulate the positions well and get"},{"startTime":3438.312,"endTime":3441.712,"body":"creative like you're probably going to be"},{"startTime":3438.312,"endTime":3441.712,"body":"able to find a pretty good stimulus for"},{"startTime":3441.712,"endTime":3442.976,"body":"what you're looking for."},{"startTime":3443.47,"endTime":3444.93,"body":"yeah for sure I agree."},{"startTime":3444.93,"endTime":3450.05,"body":"And I will say that I don't think my"},{"startTime":3444.93,"endTime":3450.05,"body":"triceps lack anything through free weight"},{"startTime":3450.05,"endTime":3455.05,"body":"movements, especially because as we"},{"startTime":3450.05,"endTime":3455.05,"body":"alluded to earlier, almost all free weight"},{"startTime":3455.05,"endTime":3458.63,"body":"tricep movements are lengthened overloaded"},{"startTime":3455.05,"endTime":3458.63,"body":"inherently."},{"startTime":3459.07,"endTime":3462.99,"body":"Which when we get into biceps next week or"},{"startTime":3459.07,"endTime":3462.99,"body":"the week after, we'll find that most bicep"},{"startTime":3462.99,"endTime":3466.05,"body":"movements are short overloaded inherently."},{"startTime":3467.09,"endTime":3469.91,"body":"But it's kinda cool that triceps are"},{"startTime":3467.09,"endTime":3469.91,"body":"lengthened because,"},{"startTime":3469.91,"endTime":3473.13,"body":"you're getting the most bang for your buck"},{"startTime":3469.91,"endTime":3473.13,"body":"even if you're stuck with all free"},{"startTime":3473.13,"endTime":3476.71,"body":"weights, you're still gonna get plenty of"},{"startTime":3473.13,"endTime":3476.71,"body":"tricep development through that."},{"startTime":3477.53,"endTime":3483.49,"body":"One that we probably should have mentioned"},{"startTime":3477.53,"endTime":3483.49,"body":"and didn't, but was alluded to is like"},{"startTime":3483.49,"endTime":3484.85,"body":"pushups and dips."},{"startTime":3485.23,"endTime":3488.75,"body":"So pushups and dips are straight up"},{"startTime":3485.23,"endTime":3488.75,"body":"pressing movements, right?"},{"startTime":3488.75,"endTime":3492.4,"body":"They're like tricep pushups or close grip"},{"startTime":3488.75,"endTime":3492.4,"body":"pushups or something like that."},{"startTime":3492.4,"endTime":3497.41,"body":"You're basically doing a close grip bench"},{"startTime":3492.4,"endTime":3497.41,"body":"press or a JM press hybrid type movement."},{"startTime":3497.41,"endTime":3499.51,"body":"So any sort of pushup variation."},{"startTime":3499.51,"endTime":3502.63,"body":"would be great for home or even for"},{"startTime":3499.51,"endTime":3502.63,"body":"commercial gym."},{"startTime":3503.23,"endTime":3508.9,"body":"I'm personally a huge fan of super setting"},{"startTime":3503.23,"endTime":3508.9,"body":"push downs or overhead extensions."},{"startTime":3508.9,"endTime":3513.0,"body":"So something for the long head with like a"},{"startTime":3508.9,"endTime":3513.0,"body":"close grip pushup."},{"startTime":3513.0,"endTime":3517.87,"body":"So I'll do my long head tricep work close"},{"startTime":3513.0,"endTime":3517.87,"body":"to failure, usually bilateral because I'm"},{"startTime":3517.87,"endTime":3521.41,"body":"going into pushups and then I'll"},{"startTime":3517.87,"endTime":3521.41,"body":"immediately super set into pushups."},{"startTime":3521.41,"endTime":3525.93,"body":"And so you shred the long head with the"},{"startTime":3521.41,"endTime":3525.93,"body":"first movement and then you get the medial"},{"startTime":3525.93,"endTime":3528.022,"body":"and lateral heads through the pressing"},{"startTime":3525.93,"endTime":3528.022,"body":"movement."},{"startTime":3528.022,"endTime":3530.722,"body":"And then obviously dips would accomplish"},{"startTime":3528.022,"endTime":3530.722,"body":"the same thing."},{"startTime":3530.722,"endTime":3535.582,"body":"So dips are just an inverted pressing"},{"startTime":3530.722,"endTime":3535.582,"body":"movement, just like a pushup would be or a"},{"startTime":3535.582,"endTime":3536.622,"body":"close grip bench press."},{"startTime":3536.622,"endTime":3541.582,"body":"And I know you've built a lot of your"},{"startTime":3536.622,"endTime":3541.582,"body":"tricep mass through dips in your early"},{"startTime":3541.582,"endTime":3542.182,"body":"years."},{"startTime":3542.182,"endTime":3547.596,"body":"And so I think it's important to mention"},{"startTime":3542.182,"endTime":3547.596,"body":"the efficacy of dips in general."},{"startTime":3549.032,"endTime":3552.492,"body":"Yeah, I'm going to be honest, if we would"},{"startTime":3549.032,"endTime":3552.492,"body":"have made it through this episode and"},{"startTime":3552.492,"endTime":3557.052,"body":"published it and forgot to include dips, I"},{"startTime":3552.492,"endTime":3557.052,"body":"and then obviously someone would have"},{"startTime":3557.052,"endTime":3561.052,"body":"someone would have pointed it out on"},{"startTime":3557.052,"endTime":3561.052,"body":"YouTube and I would have been pretty damn"},{"startTime":3561.052,"endTime":3563.328,"body":"embarrassed to be completely honest."},{"startTime":3563.446,"endTime":3568.246,"body":"Yeah, well I mean it's tough when you get"},{"startTime":3563.446,"endTime":3568.246,"body":"into like the nitty -gritty of movement"},{"startTime":3568.386,"endTime":3572.446,"body":"optimality and then you start thinking"},{"startTime":3568.386,"endTime":3572.446,"body":"about what's optimal versus what was the"},{"startTime":3572.446,"endTime":3574.026,"body":"thing that got us here."},{"startTime":3574.026,"endTime":3579.886,"body":"And in many cases it's the compoundish,"},{"startTime":3574.026,"endTime":3579.886,"body":"more popularish movements that got you"},{"startTime":3579.886,"endTime":3584.606,"body":"there and then you're kind of refining the"},{"startTime":3579.886,"endTime":3584.606,"body":"castle through a lot of these more"},{"startTime":3584.606,"endTime":3588.866,"body":"directed cable type movements or you know,"},{"startTime":3584.606,"endTime":3588.866,"body":"dumbbell movements or whatever it is based"},{"startTime":3588.866,"endTime":3590.38,"body":"on your equipment selection."},{"startTime":3590.536,"endTime":3592.45,"body":"Yeah, yeah, perfectly put."},{"startTime":3592.45,"endTime":3594.11,"body":"good, I'm glad we got dips in there."},{"startTime":3594.11,"endTime":3595.63,"body":"And tricep pushups."},{"startTime":3595.63,"endTime":3601.59,"body":"I guess for whatever reason, I personally"},{"startTime":3595.63,"endTime":3601.59,"body":"prefer like a narrow grip or tricep style"},{"startTime":3601.59,"endTime":3603.43,"body":"pushup over a dip."},{"startTime":3603.43,"endTime":3608.85,"body":"And I think that that is mostly related to"},{"startTime":3603.43,"endTime":3608.85,"body":"comfort on my shoulders."},{"startTime":3609.15,"endTime":3610.53,"body":"And so dips are fine."},{"startTime":3610.53,"endTime":3612.83,"body":"Like I like dips, especially with body"},{"startTime":3610.53,"endTime":3612.83,"body":"weight."},{"startTime":3612.83,"endTime":3614.35,"body":"I think dips are fine."},{"startTime":3614.35,"endTime":3618.57,"body":"I do notice my shoulders get a little bit"},{"startTime":3614.35,"endTime":3618.57,"body":"cranky when I start loading up dips these"},{"startTime":3618.57,"endTime":3618.87,"body":"days."},{"startTime":3618.87,"endTime":3620.918,"body":"And that might just be a product of being."},{"startTime":3620.918,"endTime":3623.268,"body":"27 years into training or whatever."},{"startTime":3624.808,"endTime":3629.688,"body":"Yeah, I find I don't have a very large"},{"startTime":3624.808,"endTime":3629.688,"body":"runway on weighted dips."},{"startTime":3630.428,"endTime":3633.458,"body":"And it's hard to say it's from the"},{"startTime":3630.428,"endTime":3633.458,"body":"weighted dips."},{"startTime":3633.458,"endTime":3637.108,"body":"It could just be from a hard mess cycle."},{"startTime":3637.308,"endTime":3641.918,"body":"And shoulders are probably one of the most"},{"startTime":3637.308,"endTime":3641.918,"body":"commonly aggravated muscles, or sorry,"},{"startTime":3641.918,"endTime":3646.008,"body":"joints, potentially either right before or"},{"startTime":3641.918,"endTime":3646.008,"body":"right after knees."},{"startTime":3646.988,"endTime":3651.588,"body":"But yeah, body weight seems to be a little"},{"startTime":3646.988,"endTime":3651.588,"body":"bit more forgiving, unless you're one of"},{"startTime":3651.588,"endTime":3654.368,"body":"those, what do they call them, the?"},{"startTime":3654.806,"endTime":3656.236,"body":"Halisthenics people."},{"startTime":3656.236,"endTime":3662.416,"body":"the calisthenics people who are just doing"},{"startTime":3656.236,"endTime":3662.416,"body":"insane amounts of weighted dips for three"},{"startTime":3662.416,"endTime":3666.576,"body":"times per week, you know, but they've"},{"startTime":3662.416,"endTime":3666.576,"body":"they've obviously unlocked something or"},{"startTime":3666.576,"endTime":3672.516,"body":"probably just don't train a movement"},{"startTime":3666.576,"endTime":3672.516,"body":"pattern that is typically what aggravates"},{"startTime":3672.516,"endTime":3673.894,"body":"people's shoulders."},{"startTime":3673.974,"endTime":3674.934,"body":"Yeah, yeah."},{"startTime":3674.934,"endTime":3679.994,"body":"There was a podcast that Makoni did where"},{"startTime":3674.934,"endTime":3679.994,"body":"he had Alex Leonidas on it."},{"startTime":3679.994,"endTime":3683.174,"body":"Alpha Strength, I think is his handle."},{"startTime":3683.254,"endTime":3685.794,"body":"Or Alpha Destiny, rather."},{"startTime":3686.394,"endTime":3690.193,"body":"And they were talking about these"},{"startTime":3686.394,"endTime":3690.193,"body":"calisthenics people and how there's"},{"startTime":3690.193,"endTime":3695.774,"body":"legitimately people doing sets of five to"},{"startTime":3690.193,"endTime":3695.774,"body":"10 reps with 225 pounds around their"},{"startTime":3695.774,"endTime":3696.674,"body":"waist."},{"startTime":3696.674,"endTime":3699.014,"body":"And I mean, it's insane."},{"startTime":3699.014,"endTime":3700.784,"body":"I've put 135 on."},{"startTime":3700.784,"endTime":3703.766,"body":"That was the peak I've ever done, I think,"},{"startTime":3700.784,"endTime":3703.766,"body":"for reps was 135."},{"startTime":3703.766,"endTime":3709.686,"body":"and just getting the belt around three"},{"startTime":3703.766,"endTime":3709.686,"body":"plates and then standing up and waddling"},{"startTime":3709.686,"endTime":3714.506,"body":"up to the dip bar with 135 pounds around"},{"startTime":3709.686,"endTime":3714.506,"body":"my waist was insanely difficult."},{"startTime":3714.506,"endTime":3717.902,"body":"I could not imagine adding two more 45s to"},{"startTime":3714.506,"endTime":3717.902,"body":"that."},{"startTime":3718.888,"endTime":3723.548,"body":"One of the, I mean, I would say one of the"},{"startTime":3718.888,"endTime":3723.548,"body":"cool things about living in Bali is you"},{"startTime":3723.548,"endTime":3728.528,"body":"get some kind of, I mean, you get a lot of"},{"startTime":3723.548,"endTime":3728.528,"body":"the bullshit influencers and like awful"},{"startTime":3728.528,"endTime":3728.908,"body":"people."},{"startTime":3728.908,"endTime":3732.688,"body":"You do get a fair amount of that, but you"},{"startTime":3728.908,"endTime":3732.688,"body":"do get some pretty cool people coming."},{"startTime":3732.768,"endTime":3736.848,"body":"And when I was training at a different gym"},{"startTime":3732.768,"endTime":3736.848,"body":"about a year and a half ago, there was a"},{"startTime":3736.848,"endTime":3740.828,"body":"couple of dudes from France who were like"},{"startTime":3736.848,"endTime":3740.828,"body":"the calisthenics guys."},{"startTime":3740.828,"endTime":3743.498,"body":"And one of them was like a world champion"},{"startTime":3740.828,"endTime":3743.498,"body":"of it or whatever."},{"startTime":3743.498,"endTime":3747.008,"body":"I mean, this dude was fucking jacked."},{"startTime":3747.112,"endTime":3749.452,"body":"and I would watch them, they would be"},{"startTime":3747.112,"endTime":3749.452,"body":"doing dips."},{"startTime":3749.452,"endTime":3754.172,"body":"I should not the one time he had five 20"},{"startTime":3749.452,"endTime":3754.172,"body":"kilo plates hanging from the dip belt and"},{"startTime":3754.172,"endTime":3756.972,"body":"was doing like sets of like eight, eight"},{"startTime":3754.172,"endTime":3756.972,"body":"to 12."},{"startTime":3756.972,"endTime":3757.412,"body":"Yeah."},{"startTime":3757.412,"endTime":3759.352,"body":"I mean, it was insane."},{"startTime":3759.352,"endTime":3764.632,"body":"They would be doing pull ups with three"},{"startTime":3759.352,"endTime":3764.632,"body":"plates hanging and stuff like it was."},{"startTime":3764.632,"endTime":3768.606,"body":"It was cool to see from from like, you"},{"startTime":3764.632,"endTime":3768.606,"body":"know, my outsider perspective."},{"startTime":3768.79,"endTime":3772.13,"body":"Yeah, those guys are super jacked too, at"},{"startTime":3768.79,"endTime":3772.13,"body":"least from the waist up."},{"startTime":3773.31,"endTime":3778.01,"body":"Definitely less leg training going on"},{"startTime":3773.31,"endTime":3778.01,"body":"there and that's, it's kinda like the"},{"startTime":3778.01,"endTime":3782.25,"body":"inverse of why bikers have really small"},{"startTime":3778.01,"endTime":3782.25,"body":"upper bodies because biking is a leg"},{"startTime":3782.25,"endTime":3785.89,"body":"-powered sport and they don't want any"},{"startTime":3782.25,"endTime":3785.89,"body":"extra mass on their upper body that could"},{"startTime":3785.89,"endTime":3787.15,"body":"inhibit them."},{"startTime":3787.15,"endTime":3789.54,"body":"Whereas these calisthenics guys are the"},{"startTime":3787.15,"endTime":3789.54,"body":"opposite."},{"startTime":3789.54,"endTime":3794.41,"body":"They need all the mass in the upper body"},{"startTime":3789.54,"endTime":3794.41,"body":"but having leg mass inhibits their ability"},{"startTime":3794.41,"endTime":3796.374,"body":"to do more with their upper body."},{"startTime":3797.608,"endTime":3803.628,"body":"So it would be irresponsible of me to not"},{"startTime":3797.608,"endTime":3803.628,"body":"also include that on multiple occasions,"},{"startTime":3803.628,"endTime":3809.908,"body":"there's two of these French dudes that I"},{"startTime":3803.628,"endTime":3809.908,"body":"remember, I saw them on multiple occasions"},{"startTime":3809.908,"endTime":3813.438,"body":"back squatting 405 plus for reps barefoot."},{"startTime":3813.438,"endTime":3815.834,"body":"Yeah."},{"startTime":3815.834,"endTime":3817.394,"body":"fuck me then."},{"startTime":3818.534,"endTime":3820.174,"body":"That's wild."},{"startTime":3821.194,"endTime":3826.854,"body":"All right, well, as we jump into the"},{"startTime":3821.194,"endTime":3826.854,"body":"dumbbell and bands only program, I"},{"startTime":3826.854,"endTime":3833.274,"body":"honestly don't think this changes almost"},{"startTime":3826.854,"endTime":3833.274,"body":"nearly at all from the home gym, CrossFit"},{"startTime":3833.274,"endTime":3835.194,"body":"gym style programming."},{"startTime":3835.194,"endTime":3838.9,"body":"The only difference is you don't have"},{"startTime":3835.194,"endTime":3838.9,"body":"access to the barbell or EZ bar."},{"startTime":3838.902,"endTime":3843.602,"body":"but all of those dumbbell movements we"},{"startTime":3838.902,"endTime":3843.602,"body":"mentioned in the home gym section all"},{"startTime":3843.602,"endTime":3844.622,"body":"apply here."},{"startTime":3844.622,"endTime":3848.502,"body":"So overhead gets you the length and"},{"startTime":3844.622,"endTime":3848.502,"body":"position with the one arm or two arm"},{"startTime":3848.502,"endTime":3850.402,"body":"dumbbell overhead extensions."},{"startTime":3850.402,"endTime":3855.942,"body":"You have the bands for the push downs to"},{"startTime":3850.402,"endTime":3855.942,"body":"get the long head shortened."},{"startTime":3855.942,"endTime":3861.042,"body":"You have the dumbbell tape press across"},{"startTime":3855.942,"endTime":3861.042,"body":"the body to get the lateral head."},{"startTime":3861.042,"endTime":3864.582,"body":"You have the JM press and all the"},{"startTime":3861.042,"endTime":3864.582,"body":"different variations of pressing movements"},{"startTime":3864.582,"endTime":3868.334,"body":"and pushups to get your medial head."},{"startTime":3868.342,"endTime":3872.822,"body":"And it's honestly totally effective."},{"startTime":3872.822,"endTime":3876.842,"body":"And that's the great thing about triceps,"},{"startTime":3872.822,"endTime":3876.842,"body":"like I said earlier, is just that all of"},{"startTime":3876.842,"endTime":3880.062,"body":"these movements are inherently gonna be"},{"startTime":3876.842,"endTime":3880.062,"body":"lengthened overloaded because it's free"},{"startTime":3880.062,"endTime":3883.162,"body":"weights and it's dumbbells and you're"},{"startTime":3880.062,"endTime":3883.162,"body":"fighting gravity, et cetera."},{"startTime":3883.162,"endTime":3887.382,"body":"And so tricep training can be really,"},{"startTime":3883.162,"endTime":3887.382,"body":"really effective even with limited"},{"startTime":3887.382,"endTime":3889.052,"body":"equipment at home."},{"startTime":3889.052,"endTime":3894.462,"body":"Like literally with just dumbbells and"},{"startTime":3889.052,"endTime":3894.462,"body":"bands, I think you could end up with 95,"},{"startTime":3894.462,"endTime":3897.43,"body":"98 % of the tricep development that you"},{"startTime":3894.462,"endTime":3897.43,"body":"would get with."},{"startTime":3897.43,"endTime":3898.32,"body":"with a full gym."},{"startTime":3898.32,"endTime":3902.43,"body":"So I think this is one muscle group where"},{"startTime":3898.32,"endTime":3902.43,"body":"you don't really need to feel like you're"},{"startTime":3902.43,"endTime":3905.236,"body":"losing a lot if you're limited in"},{"startTime":3902.43,"endTime":3905.236,"body":"equipment."},{"startTime":3906.024,"endTime":3906.424,"body":"Yeah."},{"startTime":3906.424,"endTime":3911.384,"body":"And from a kind of a practicality"},{"startTime":3906.424,"endTime":3911.384,"body":"standpoint, I know in certain situations"},{"startTime":3911.384,"endTime":3915.784,"body":"with clients and stuff, I've done programs"},{"startTime":3911.384,"endTime":3915.784,"body":"where like we can do, you know, two or"},{"startTime":3915.784,"endTime":3920.624,"body":"three sessions per week in like, you know,"},{"startTime":3915.784,"endTime":3920.624,"body":"the, the, the normal gym, a commercial"},{"startTime":3920.624,"endTime":3924.484,"body":"gym, and then we need to program, you"},{"startTime":3920.624,"endTime":3924.484,"body":"know, a session or two to at home."},{"startTime":3924.484,"endTime":3928.504,"body":"This, this like triceps would be a"},{"startTime":3924.484,"endTime":3928.504,"body":"wonderful addition to train at home."},{"startTime":3928.504,"endTime":3930.274,"body":"There are garage gym with limited"},{"startTime":3928.504,"endTime":3930.274,"body":"equipment."},{"startTime":3930.274,"endTime":3935.642,"body":"Cause like Brian said, there's very little"},{"startTime":3930.274,"endTime":3935.642,"body":"trade off in that context."},{"startTime":3936.31,"endTime":3937.75,"body":"Yep, 100%."},{"startTime":3937.75,"endTime":3943.93,"body":"It's like you could do a lot of shortened"},{"startTime":3937.75,"endTime":3943.93,"body":"tricep work if you needed to at the gym."},{"startTime":3943.93,"endTime":3948.67,"body":"And then knowing that the stuff at home is"},{"startTime":3943.93,"endTime":3948.67,"body":"gonna be primarily lengthened, you could"},{"startTime":3948.67,"endTime":3952.79,"body":"save like one of the more damaging days"},{"startTime":3948.67,"endTime":3952.79,"body":"for lengthened work at home there."},{"startTime":3952.79,"endTime":3956.51,"body":"And you know, kind of like, you could do"},{"startTime":3952.79,"endTime":3956.51,"body":"the same thing with glutes, where you're"},{"startTime":3956.51,"endTime":3960.53,"body":"like, you know, training RDLs and split"},{"startTime":3956.51,"endTime":3960.53,"body":"squats and lunges and back squats and all"},{"startTime":3960.53,"endTime":3963.07,"body":"these things are gonna get the glutes"},{"startTime":3960.53,"endTime":3963.07,"body":"lengthened."},{"startTime":3963.07,"endTime":3966.134,"body":"So they're gonna get pretty sore from a"},{"startTime":3963.07,"endTime":3966.134,"body":"lot of these movements."},{"startTime":3966.134,"endTime":3971.594,"body":"But maybe if you're have a day where you"},{"startTime":3966.134,"endTime":3971.594,"body":"have access to gym equipment where you may"},{"startTime":3971.594,"endTime":3976.754,"body":"not otherwise Then you can go in there and"},{"startTime":3971.594,"endTime":3976.754,"body":"you can do some like machine glute bridges"},{"startTime":3976.754,"endTime":3978.924,"body":"on a Smith machine Maybe something like"},{"startTime":3976.754,"endTime":3978.924,"body":"that."},{"startTime":3978.924,"endTime":3983.354,"body":"You can do a variety of cable kickbacks"},{"startTime":3978.924,"endTime":3983.354,"body":"for your glutes some some ab ductions"},{"startTime":3983.354,"endTime":3989.094,"body":"where your knees go out So so I do think"},{"startTime":3983.354,"endTime":3989.094,"body":"that there's a decent amount of glute"},{"startTime":3989.094,"endTime":3991.674,"body":"stuff You can do that short overloaded if"},{"startTime":3989.094,"endTime":3991.674,"body":"you're in a gym."},{"startTime":3991.674,"endTime":3994.674,"body":"It's kind of the inverse of what's"},{"startTime":3991.674,"endTime":3994.674,"body":"happening here with triceps."},{"startTime":3994.674,"endTime":3995.382,"body":"So I"},{"startTime":3995.382,"endTime":3999.712,"body":"So yeah, definitely just, I think triceps"},{"startTime":3995.382,"endTime":3999.712,"body":"are an awesome muscle group."},{"startTime":3999.712,"endTime":4001.762,"body":"One of my favorite muscle groups to train."},{"startTime":4001.762,"endTime":4004.502,"body":"Certainly like training them more than"},{"startTime":4001.762,"endTime":4004.502,"body":"biceps."},{"startTime":4005.182,"endTime":4007.852,"body":"And glad we mentioned dips too."},{"startTime":4007.852,"endTime":4009.226,"body":"Anything else to add?"},{"startTime":4009.608,"endTime":4010.328,"body":"I don't think so."},{"startTime":4010.328,"endTime":4014.548,"body":"I think this one really came together as"},{"startTime":4010.328,"endTime":4014.548,"body":"pretty awesome."},{"startTime":4014.548,"endTime":4017.348,"body":"And it kind of even for me, it was like"},{"startTime":4014.548,"endTime":4017.348,"body":"becoming kind of more insightful as we"},{"startTime":4017.348,"endTime":4019.988,"body":"went on and we're really digging into the"},{"startTime":4017.348,"endTime":4019.988,"body":"weeds of it."},{"startTime":4019.988,"endTime":4022.048,"body":"I'm like, yeah, that doesn't really change"},{"startTime":4019.988,"endTime":4022.048,"body":"anything."},{"startTime":4022.048,"endTime":4023.938,"body":"Like it's, I think it's pretty cool."},{"startTime":4023.938,"endTime":4028.278,"body":"And it was kind of eyeopening for myself"},{"startTime":4023.938,"endTime":4028.278,"body":"as we progressed through the episode."},{"startTime":4028.502,"endTime":4029.122,"body":"Cool."},{"startTime":4029.122,"endTime":4030.062,"body":"Well, that's all we got."},{"startTime":4030.062,"endTime":4036.042,"body":"Hopefully we'll be back next week with"},{"startTime":4030.062,"endTime":4036.042,"body":"either biceps or some other cool topic."},{"startTime":4036.744,"endTime":4037.724,"body":"that we will."},{"startTime":4037.724,"endTime":4039.964,"body":"So as always, guys, thank you for"},{"startTime":4037.724,"endTime":4039.964,"body":"listening."},{"startTime":4039.964,"endTime":4042.544,"body":"Brian and I will talk to you next week."}]}