{"version":"1.0.0","segments":[{"startTime":28.982,"endTime":29.701999999999998,"body":"What's up guys?"},{"startTime":29.701999999999998,"endTime":30.412,"body":"Happy Tuesday."},{"startTime":30.412,"endTime":32.042,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":32.042,"endTime":37.972,"body":"Today is episode 159 and we are talking"},{"startTime":32.042,"endTime":37.972,"body":"biceps."},{"startTime":37.972,"endTime":41.602000000000004,"body":"So this is one of the final episodes in"},{"startTime":37.972,"endTime":41.602000000000004,"body":"our training series."},{"startTime":41.602000000000004,"endTime":48.462,"body":"I believe Brian, we decided that we were"},{"startTime":41.602000000000004,"endTime":48.462,"body":"going to do an abs and calves potentially."},{"startTime":48.462,"endTime":51.962,"body":"I know we said we weren't going to do"},{"startTime":48.462,"endTime":51.962,"body":"forearms, but we felt that there was"},{"startTime":51.962,"endTime":56.022,"body":"enough warranting to put together at least"},{"startTime":51.962,"endTime":56.022,"body":"a helpful episode on that because abs is"},{"startTime":56.022,"endTime":58.838,"body":"something that I mean, we see people botch"},{"startTime":56.022,"endTime":58.838,"body":"all the time."},{"startTime":58.838,"endTime":60.718,"body":"So I think it's worth talking about."},{"startTime":61.055,"endTime":67.595,"body":"Yeah, we, we had enough requests from"},{"startTime":61.055,"endTime":67.595,"body":"people to do the abs and calves episode."},{"startTime":67.595,"endTime":71.825,"body":"I don't think for I think we can just kind"},{"startTime":67.595,"endTime":71.825,"body":"of lump forearms into biceps today."},{"startTime":71.825,"endTime":76.715,"body":"But I think abs and calves, whatever"},{"startTime":71.825,"endTime":76.715,"body":"there, it's enough that we can create an"},{"startTime":76.715,"endTime":77.783,"body":"episode out of it."},{"startTime":79.062,"endTime":79.922,"body":"Definitely."},{"startTime":79.922,"endTime":81.962,"body":"And so you guys can look forward to that."},{"startTime":81.962,"endTime":86.282,"body":"And for potentially the first time in the"},{"startTime":81.962,"endTime":86.282,"body":"history of Eat, Train, Prosper, I will be"},{"startTime":86.282,"endTime":90.882,"body":"kicking us off with our updates because in"},{"startTime":86.282,"endTime":90.882,"body":"Brian's words, not mine, mine are more"},{"startTime":90.882,"endTime":92.219,"body":"interesting this week."},{"startTime":92.219,"endTime":93.111,"body":"yeah."},{"startTime":93.974,"endTime":97.544,"body":"So it has been two weeks since we have"},{"startTime":93.974,"endTime":97.544,"body":"last recorded."},{"startTime":97.544,"endTime":104.534,"body":"And the reason being for that is two"},{"startTime":97.544,"endTime":104.534,"body":"Thursdays ago, so I mean, I guess I can"},{"startTime":104.534,"endTime":105.294,"body":"pull up the date here."},{"startTime":105.294,"endTime":109.274,"body":"I guess it was Wednesday, June 12th, I was"},{"startTime":105.294,"endTime":109.274,"body":"training."},{"startTime":109.274,"endTime":113.414,"body":"I had my best leg session that I had had"},{"startTime":109.274,"endTime":113.414,"body":"in easily five or six weeks."},{"startTime":113.414,"endTime":115.234,"body":"It was wonderful."},{"startTime":115.234,"endTime":120.094,"body":"And then about a few hours later, I had my"},{"startTime":115.234,"endTime":120.094,"body":"shirt off and I'm like looking at myself"},{"startTime":120.094,"endTime":121.964,"body":"like we always do when we have our shirts"},{"startTime":120.094,"endTime":121.964,"body":"off."},{"startTime":121.964,"endTime":122.582,"body":"And I'm like."},{"startTime":122.582,"endTime":124.412,"body":"Why does my belly button look that way?"},{"startTime":124.412,"endTime":126.682,"body":"I do not have a belly button that looks"},{"startTime":124.412,"endTime":126.682,"body":"like that."},{"startTime":126.682,"endTime":130.602,"body":"And then after doing some, you know,"},{"startTime":126.682,"endTime":130.602,"body":"digging with my finger, realized that I"},{"startTime":130.602,"endTime":132.202,"body":"had a hernia."},{"startTime":133.402,"endTime":138.042,"body":"Fortunately, I was already in Bangkok,"},{"startTime":133.402,"endTime":138.042,"body":"Thailand as I was doing some fertility"},{"startTime":138.042,"endTime":144.482,"body":"things with my girlfriend, Jenny there,"},{"startTime":138.042,"endTime":144.482,"body":"and just decided to get the surgery right"},{"startTime":144.482,"endTime":145.382,"body":"away."},{"startTime":145.382,"endTime":147.75799999999998,"body":"Went in and talked to a surgeon and he was"},{"startTime":145.382,"endTime":147.75799999999998,"body":"like,"},{"startTime":148.15,"endTime":151.26,"body":"you don't need it because there was no"},{"startTime":148.15,"endTime":151.26,"body":"pain or anything like that."},{"startTime":151.26,"endTime":154.6,"body":"He's like, but it will only get bigger and"},{"startTime":151.26,"endTime":154.6,"body":"get worse over time."},{"startTime":154.6,"endTime":159.59,"body":"And the way that I train in those sorts of"},{"startTime":154.6,"endTime":159.59,"body":"things, like I didn't want some disaster"},{"startTime":159.59,"endTime":161.1,"body":"where it like busted open."},{"startTime":161.1,"endTime":165.03,"body":"And then you run into that emergency"},{"startTime":161.1,"endTime":165.03,"body":"scenario where your intestines push"},{"startTime":165.03,"endTime":167.57,"body":"through and then the blood supply gets cut"},{"startTime":165.03,"endTime":167.57,"body":"off."},{"startTime":167.57,"endTime":170.85,"body":"And I was like, I don't want to deal with"},{"startTime":167.57,"endTime":170.85,"body":"that living on an island with not the"},{"startTime":170.85,"endTime":172.88,"body":"greatest health care access."},{"startTime":172.88,"endTime":175.06,"body":"So I just decided to take care of it right"},{"startTime":172.88,"endTime":175.06,"body":"away."},{"startTime":175.06,"endTime":177.09,"body":"Had surgery this past Monday."},{"startTime":177.398,"endTime":183.138,"body":"And it's been a different wrinkle as a lot"},{"startTime":177.398,"endTime":183.138,"body":"of things immediately changed kind of"},{"startTime":183.138,"endTime":184.058,"body":"overnight."},{"startTime":184.218,"endTime":185.298,"body":"So."},{"startTime":185.718,"endTime":190.278,"body":"The biggest being a no competing for me"},{"startTime":185.718,"endTime":190.278,"body":"this year, there's just not enough time."},{"startTime":190.278,"endTime":194.568,"body":"I'm out six to 12 weeks of real real"},{"startTime":190.278,"endTime":194.568,"body":"training."},{"startTime":194.568,"endTime":196.618,"body":"It's a pretty big."},{"startTime":196.818,"endTime":198.808,"body":"Delta there is at six is at 12."},{"startTime":198.808,"endTime":199.908,"body":"It's really going to find out."},{"startTime":199.908,"endTime":201.178,"body":"Twelve will be the latest."},{"startTime":201.178,"endTime":205.478,"body":"Six will be the earliest depending on how"},{"startTime":201.178,"endTime":205.478,"body":"I heal, how I respond, pain, discomfort,"},{"startTime":205.478,"endTime":206.742,"body":"etc, etc."},{"startTime":206.742,"endTime":212.242,"body":"And then by the time that those weeks are"},{"startTime":206.742,"endTime":212.242,"body":"in, it's not only the time to return to"},{"startTime":212.242,"endTime":217.842,"body":"where I was, it's the setbacks and the"},{"startTime":212.242,"endTime":217.842,"body":"body weight down, which we can get into a"},{"startTime":217.842,"endTime":219.222,"body":"little bit."},{"startTime":219.302,"endTime":222.802,"body":"So no training, making the best of it,"},{"startTime":219.302,"endTime":222.802,"body":"double down on business."},{"startTime":222.802,"endTime":226.762,"body":"And I guess just being fortunate and"},{"startTime":222.802,"endTime":226.762,"body":"grateful for a lot of the other very, very"},{"startTime":226.762,"endTime":228.502,"body":"positive things in my life."},{"startTime":228.502,"endTime":230.402,"body":"I've been here before."},{"startTime":230.582,"endTime":236.758,"body":"I told myself after my patellar tendon"},{"startTime":230.582,"endTime":236.758,"body":"repair in 2017 that we're doing no more."},{"startTime":236.758,"endTime":240.868,"body":"surgeries and unfortunately that was not"},{"startTime":236.758,"endTime":240.868,"body":"the last surgery."},{"startTime":240.868,"endTime":245.39,"body":"So this was the most recent one and this"},{"startTime":240.868,"endTime":245.39,"body":"time hopefully no more."},{"startTime":245.919,"endTime":251.599,"body":"So the thing I think is most interesting"},{"startTime":245.919,"endTime":251.599,"body":"and maybe most relatable to the audience"},{"startTime":251.599,"endTime":258.839,"body":"is sort of the question of what are you"},{"startTime":251.599,"endTime":258.839,"body":"doing to replace that time and that"},{"startTime":258.839,"endTime":262.579,"body":"structure that working out has provided"},{"startTime":258.839,"endTime":262.579,"body":"you."},{"startTime":262.579,"endTime":267.259,"body":"We've been on here numerous times in these"},{"startTime":262.579,"endTime":267.259,"body":"updates talking about how working out"},{"startTime":267.259,"endTime":270.35900000000004,"body":"structures our day, it provides us."},{"startTime":270.43100000000004,"endTime":274.721,"body":"the mental clarity and focus that we need"},{"startTime":270.43100000000004,"endTime":274.721,"body":"to optimize our work."},{"startTime":274.721,"endTime":279.211,"body":"I mean, there's just like an endless list"},{"startTime":274.721,"endTime":279.211,"body":"of things that working out gives us."},{"startTime":279.211,"endTime":285.751,"body":"And when we kind of compare and contrast"},{"startTime":279.211,"endTime":285.751,"body":"this surgery and recovery for you against"},{"startTime":285.751,"endTime":290.791,"body":"prior ones, and I'm thinking about, you"},{"startTime":285.751,"endTime":290.791,"body":"know, your patella in 2017, your Achilles"},{"startTime":290.791,"endTime":293.171,"body":"in 2012."},{"startTime":294.271,"endTime":299.811,"body":"And so, yeah, so in both of those, it was"},{"startTime":294.271,"endTime":299.811,"body":"relegated to the lower body."},{"startTime":299.811,"endTime":300.439,"body":"So,"},{"startTime":300.799,"endTime":305.939,"body":"As your motivation returns, you could"},{"startTime":300.799,"endTime":305.939,"body":"train upper body, which I assume you did."},{"startTime":305.939,"endTime":311.739,"body":"This one is different because you actually"},{"startTime":305.939,"endTime":311.739,"body":"can't lift heavy weights on any part of"},{"startTime":311.739,"endTime":315.399,"body":"your body because you can't brace in that"},{"startTime":311.739,"endTime":315.399,"body":"manner."},{"startTime":315.839,"endTime":318.759,"body":"So how is this different for you?"},{"startTime":318.819,"endTime":321.159,"body":"Obviously, physically we know the"},{"startTime":318.819,"endTime":321.159,"body":"differences."},{"startTime":321.159,"endTime":325.999,"body":"Emotionally, psychologically, kind of how"},{"startTime":321.159,"endTime":325.999,"body":"are you managing all of these variables"},{"startTime":325.999,"endTime":326.871,"body":"right now?"},{"startTime":330.486,"endTime":336.826,"body":"I mean, I would say fortunately, I'm in a"},{"startTime":330.486,"endTime":336.826,"body":"much better mental state than I was during"},{"startTime":336.826,"endTime":337.516,"body":"those times."},{"startTime":337.516,"endTime":345.566,"body":"And I think as potentially cliche is to"},{"startTime":337.516,"endTime":345.566,"body":"say, a lot of the trials and issues that"},{"startTime":345.566,"endTime":350.366,"body":"you are presented with being self"},{"startTime":345.566,"endTime":350.366,"body":"-employed and going from, you know, like"},{"startTime":350.366,"endTime":354.186,"body":"Aaron, the software engineer who sits"},{"startTime":350.366,"endTime":354.186,"body":"behind, who's faceless to things like"},{"startTime":354.186,"endTime":359.862,"body":"being the front of a business and in a"},{"startTime":354.186,"endTime":359.862,"body":"modern day online business, you..."},{"startTime":359.862,"endTime":367.132,"body":"you grow personally to be able to handle"},{"startTime":359.862,"endTime":367.132,"body":"like a lot of adverse events."},{"startTime":367.132,"endTime":371.842,"body":"And I really just feel a lot more like"},{"startTime":367.132,"endTime":371.842,"body":"qualified and capable now as opposed to"},{"startTime":371.842,"endTime":377.062,"body":"whatever seven years ago and 11 years ago"},{"startTime":371.842,"endTime":377.062,"body":"when I had those other ones."},{"startTime":377.902,"endTime":383.182,"body":"And something that I've really been,"},{"startTime":377.902,"endTime":383.182,"body":"there's kind of two other facets."},{"startTime":384.742,"endTime":385.942,"body":"One is,"},{"startTime":385.942,"endTime":390.642,"body":"I've really started looking at my life in"},{"startTime":385.942,"endTime":390.642,"body":"maybe the last year, year and a half."},{"startTime":390.642,"endTime":395.682,"body":"It's really just like a game of up"},{"startTime":390.642,"endTime":395.682,"body":"leveling in different aspects of your"},{"startTime":395.682,"endTime":395.942,"body":"life."},{"startTime":395.942,"endTime":403.042,"body":"And that might be business, the nutrition"},{"startTime":395.942,"endTime":403.042,"body":"and training is one side in your personal"},{"startTime":403.042,"endTime":404.282,"body":"relationships."},{"startTime":404.282,"endTime":408.062,"body":"And I'm sure with you being a father,"},{"startTime":404.282,"endTime":408.062,"body":"there's all these different facets of"},{"startTime":408.062,"endTime":409.322,"body":"where you can improve."},{"startTime":409.322,"endTime":412.862,"body":"And it's really just like, I mean, life"},{"startTime":409.322,"endTime":412.862,"body":"is, you can really think of it as a game"},{"startTime":412.862,"endTime":413.75,"body":"of up leveling."},{"startTime":413.75,"endTime":417.33,"body":"you know, in the things that you care to"},{"startTime":413.75,"endTime":417.33,"body":"up level about, right?"},{"startTime":417.33,"endTime":420.61,"body":"And I'm really just looking at it as like,"},{"startTime":417.33,"endTime":420.61,"body":"okay, well, I can't train."},{"startTime":420.61,"endTime":421.36,"body":"That is what it is."},{"startTime":421.36,"endTime":425.36,"body":"Like I can up level as a business owner in"},{"startTime":421.36,"endTime":425.36,"body":"my service delivery."},{"startTime":425.36,"endTime":426.63,"body":"I have more time in the day."},{"startTime":426.63,"endTime":431.07,"body":"Like I can comfortably take on more"},{"startTime":426.63,"endTime":431.07,"body":"clients now because I have effectively"},{"startTime":431.07,"endTime":434.93,"body":"four hours of my day back five days per"},{"startTime":431.07,"endTime":434.93,"body":"week."},{"startTime":434.93,"endTime":440.11,"body":"So I've really just kind of, I'm focusing"},{"startTime":434.93,"endTime":440.11,"body":"on filling it with things that I can"},{"startTime":440.11,"endTime":441.142,"body":"control."},{"startTime":441.142,"endTime":444.502,"body":"and just staying kind of positive about"},{"startTime":441.142,"endTime":444.502,"body":"it."},{"startTime":444.502,"endTime":448.662,"body":"And then I was briefly chatting with"},{"startTime":444.502,"endTime":448.662,"body":"someone on Instagram and this person"},{"startTime":448.662,"endTime":453.202,"body":"probably has the best outlook on life of"},{"startTime":448.662,"endTime":453.202,"body":"anyone that I know."},{"startTime":453.202,"endTime":457.082,"body":"And when we were speaking about the"},{"startTime":453.202,"endTime":457.082,"body":"injury, I was like, you know, life's just,"},{"startTime":457.082,"endTime":458.072,"body":"what did I say?"},{"startTime":458.072,"endTime":459.702,"body":"It's like a wild adventure."},{"startTime":459.702,"endTime":462.662,"body":"And she said, I like to think about it"},{"startTime":459.702,"endTime":462.662,"body":"like a roller coaster."},{"startTime":462.742,"endTime":467.812,"body":"And I think that's such a good analogy"},{"startTime":462.742,"endTime":467.812,"body":"because I'm in a low point of my life,"},{"startTime":467.812,"endTime":468.292,"body":"right?"},{"startTime":468.292,"endTime":470.326,"body":"So fortunately,"},{"startTime":470.326,"endTime":474.966,"body":"I know that and I know that what that"},{"startTime":470.326,"endTime":474.966,"body":"means is like the uphill climb is coming,"},{"startTime":474.966,"endTime":476.046,"body":"right?"},{"startTime":476.046,"endTime":480.986,"body":"And then one thing that I've personally"},{"startTime":476.046,"endTime":480.986,"body":"connected to in the past, more out of a,"},{"startTime":480.986,"endTime":485.796,"body":"you know, from a place of fear is when"},{"startTime":480.986,"endTime":485.796,"body":"those high times are like, you know,"},{"startTime":485.796,"endTime":487.826,"body":"business is pumping, you feel great."},{"startTime":487.826,"endTime":489.906,"body":"Everything seems to be like peaking."},{"startTime":489.906,"endTime":494.486,"body":"You know, the bad times are coming, you"},{"startTime":489.906,"endTime":494.486,"body":"know, and that's always kind of soured it"},{"startTime":494.486,"endTime":494.896,"body":"for me."},{"startTime":494.896,"endTime":498.666,"body":"Like I think back to like when I first had"},{"startTime":494.896,"endTime":498.666,"body":"my like first biggest successful month"},{"startTime":498.666,"endTime":500.232,"body":"with the business and stuff."},{"startTime":500.278,"endTime":504.398,"body":"I was like, I didn't, I couldn't even"},{"startTime":500.278,"endTime":504.398,"body":"really celebrate it because I knew that"},{"startTime":504.398,"endTime":506.218,"body":"like the dark days are now coming."},{"startTime":506.218,"endTime":508.318,"body":"Cause it's not like this forever, you"},{"startTime":506.218,"endTime":508.318,"body":"know?"},{"startTime":508.318,"endTime":511.738,"body":"So it's like when you're riding high, you"},{"startTime":508.318,"endTime":511.738,"body":"know the downhill's coming, but then when"},{"startTime":511.738,"endTime":517.398,"body":"you're sitting in like the gutter per se"},{"startTime":511.738,"endTime":517.398,"body":"of a temporary low, like you know the hill"},{"startTime":517.398,"endTime":521.1379999999999,"body":"is climb, it is coming for the better"},{"startTime":517.398,"endTime":521.1379999999999,"body":"times ahead."},{"startTime":521.1379999999999,"endTime":525.358,"body":"And I just think that's such a really,"},{"startTime":521.1379999999999,"endTime":525.358,"body":"really good analogy."},{"startTime":525.358,"endTime":527.072,"body":"At least for me it is."},{"startTime":527.1990000000001,"endTime":531.799,"body":"Yeah, I think perspective and framing kind"},{"startTime":527.1990000000001,"endTime":531.799,"body":"of one in the same are both really"},{"startTime":531.799,"endTime":532.9390000000001,"body":"important."},{"startTime":532.9390000000001,"endTime":539.999,"body":"And then also, I think remaining like"},{"startTime":532.9390000000001,"endTime":539.999,"body":"Arthur Brooks in his happiness writings"},{"startTime":539.999,"endTime":544.359,"body":"would call this character, this character"},{"startTime":539.999,"endTime":544.359,"body":"type the judge."},{"startTime":544.359,"endTime":547.999,"body":"But it's the person that never gets too"},{"startTime":544.359,"endTime":547.999,"body":"high when things are good and never gets"},{"startTime":547.999,"endTime":551.859,"body":"too low when things are bad, they just"},{"startTime":547.999,"endTime":551.859,"body":"stay much more even keeled."},{"startTime":551.859,"endTime":554.379,"body":"And so there's obviously different"},{"startTime":551.859,"endTime":554.379,"body":"personality types that are going to react"},{"startTime":554.379,"endTime":555.861,"body":"differently to different."},{"startTime":556.095,"endTime":557.475,"body":"challenges in life."},{"startTime":557.475,"endTime":562.595,"body":"But I do think that that mentality that"},{"startTime":557.475,"endTime":562.595,"body":"you're manifesting is that of the judge,"},{"startTime":562.595,"endTime":567.095,"body":"which is the one that I usually try to"},{"startTime":562.595,"endTime":567.095,"body":"find, or I usually find myself aligning"},{"startTime":567.095,"endTime":568.055,"body":"with as well."},{"startTime":568.055,"endTime":573.615,"body":"When these situations come, like I also"},{"startTime":568.055,"endTime":573.615,"body":"try not to get too high or too low, given,"},{"startTime":573.615,"endTime":574.875,"body":"you know, life circumstances."},{"startTime":574.875,"endTime":578.495,"body":"And, and if you can remain even killed in"},{"startTime":574.875,"endTime":578.495,"body":"that way, maybe you get a little bit less"},{"startTime":578.495,"endTime":580.135,"body":"joy when things are great."},{"startTime":580.135,"endTime":583.551,"body":"And as an alternative, you get a little"},{"startTime":580.135,"endTime":583.551,"body":"bit less sadness."},{"startTime":583.551,"endTime":585.921,"body":"and agony when things aren't as good."},{"startTime":585.921,"endTime":588.831,"body":"So I guess there's, there's, you know,"},{"startTime":585.921,"endTime":588.831,"body":"positives and negatives there for sure."},{"startTime":588.831,"endTime":598.03,"body":"How have, how have you noticed the impact"},{"startTime":588.831,"endTime":598.03,"body":"of not exercising on your cognitive"},{"startTime":598.03,"endTime":601.111,"body":"ability throughout the day as you're doing"},{"startTime":598.03,"endTime":601.111,"body":"work and stuff?"},{"startTime":601.111,"endTime":604.711,"body":"Like I could see one argument where it's"},{"startTime":601.111,"endTime":604.711,"body":"positive because you've expended less"},{"startTime":604.711,"endTime":606.541,"body":"energy and you have more to power your"},{"startTime":604.711,"endTime":606.541,"body":"brain."},{"startTime":606.541,"endTime":611.103,"body":"But I see the other argument, which is"},{"startTime":606.541,"endTime":611.103,"body":"more probably where I would bias myself."},{"startTime":611.103,"endTime":614.893,"body":"in that without working out, I feel like"},{"startTime":611.103,"endTime":614.893,"body":"my brain would not function as well."},{"startTime":614.893,"endTime":619.743,"body":"But maybe that's a learned trait where"},{"startTime":614.893,"endTime":619.743,"body":"over the last two weeks, you've been able"},{"startTime":619.743,"endTime":623.763,"body":"to kind of curate an environment where"},{"startTime":619.743,"endTime":623.763,"body":"your brain can function in the absence of"},{"startTime":623.763,"endTime":624.835,"body":"exercise."},{"startTime":625.302,"endTime":630.662,"body":"Yeah, so I mean, fortunately, during the"},{"startTime":625.302,"endTime":630.662,"body":"times in Bangkok, like I was still walking"},{"startTime":630.662,"endTime":633.842,"body":"so much, I was still getting like a fair"},{"startTime":630.662,"endTime":633.842,"body":"amount of activity in."},{"startTime":633.842,"endTime":639.822,"body":"I've only been back Thursday, effectively"},{"startTime":633.842,"endTime":639.822,"body":"Friday, you know, it was Thursday night,"},{"startTime":639.822,"endTime":641.302,"body":"got back to Bali."},{"startTime":641.982,"endTime":646.962,"body":"I got some decent activity in like a walk,"},{"startTime":641.982,"endTime":646.962,"body":"you know, today's the first day where I"},{"startTime":646.962,"endTime":649.612,"body":"really did very minimal things."},{"startTime":649.612,"endTime":652.342,"body":"I went to the grocery store and that was"},{"startTime":649.612,"endTime":652.342,"body":"effectively it."},{"startTime":652.342,"endTime":654.646,"body":"You know, when I didn't walk there, I took"},{"startTime":652.342,"endTime":654.646,"body":"my took my."},{"startTime":654.646,"endTime":658.726,"body":"My scooter there, I walked very minimally,"},{"startTime":654.646,"endTime":658.726,"body":"but that's because today's Tuesdays are my"},{"startTime":658.726,"endTime":659.316,"body":"busiest days."},{"startTime":659.316,"endTime":663.026,"body":"The most amount of check -ins we record"},{"startTime":659.316,"endTime":663.026,"body":"the podcast, you know, a lot of client"},{"startTime":663.026,"endTime":664.226,"body":"communication back and forth."},{"startTime":664.226,"endTime":667.886,"body":"So I just kind of know that like my"},{"startTime":664.226,"endTime":667.886,"body":"Tuesdays are stacked anyway."},{"startTime":667.886,"endTime":672.726,"body":"What I plan to do, I get my stitches out"},{"startTime":667.886,"endTime":672.726,"body":"tomorrow and then I think I have to keep"},{"startTime":672.726,"endTime":674.246,"body":"it covered like one more day."},{"startTime":674.246,"endTime":677.746,"body":"And then I think I can start getting like"},{"startTime":674.246,"endTime":677.746,"body":"sweaty without concern."},{"startTime":677.746,"endTime":683.026,"body":"I was terrified if I'm being completely"},{"startTime":677.746,"endTime":683.026,"body":"honest about infection risk here, cause"},{"startTime":683.026,"endTime":683.854,"body":"it's like."},{"startTime":684.886,"endTime":689.066,"body":"OK, you know, common and obviously I've no"},{"startTime":684.886,"endTime":689.066,"body":"Jackson's horror stories with it."},{"startTime":689.066,"endTime":690.706,"body":"So that's always in the back of my mind."},{"startTime":690.706,"endTime":694.046,"body":"So I was perfectly fine being like, yeah,"},{"startTime":690.706,"endTime":694.046,"body":"you're not going to be too active because"},{"startTime":694.046,"endTime":698.486,"body":"we need to get out of the woods of"},{"startTime":694.046,"endTime":698.486,"body":"infection first and then we can deal with"},{"startTime":698.486,"endTime":699.536,"body":"like those sorts of things."},{"startTime":699.536,"endTime":704.586,"body":"But I think by about the two week mark, I"},{"startTime":699.536,"endTime":704.586,"body":"should be fine to like ride a stationary"},{"startTime":704.586,"endTime":704.986,"body":"bike."},{"startTime":704.986,"endTime":710.726,"body":"And I might just like put that in, you"},{"startTime":704.986,"endTime":710.726,"body":"know, on Mondays and pretty much every"},{"startTime":710.726,"endTime":714.966,"body":"day, but not Tuesday is like I'm going to"},{"startTime":710.726,"endTime":714.966,"body":"go ride it for 30 minutes in the morning."},{"startTime":714.966,"endTime":716.255,"body":"that sort of thing."},{"startTime":716.255,"endTime":717.455,"body":"think that'll be helpful too."},{"startTime":717.455,"endTime":718.795,"body":"Yeah."},{"startTime":718.795,"endTime":719.455,"body":"Cool."},{"startTime":719.455,"endTime":722.649,"body":"So what else you got on your update front?"},{"startTime":725.334,"endTime":726.434,"body":"That's it, I guess."},{"startTime":726.434,"endTime":730.894,"body":"Lastly, I'll put it, if you're interested"},{"startTime":726.434,"endTime":730.894,"body":"in coaching, now is a wonderful time to"},{"startTime":730.894,"endTime":734.074,"body":"apply and reach out before I before I cap"},{"startTime":730.894,"endTime":734.074,"body":"out."},{"startTime":734.074,"endTime":741.114,"body":"So I've ironically this past week was the"},{"startTime":734.074,"endTime":741.114,"body":"best onboarding of business that I've had"},{"startTime":741.114,"endTime":743.034,"body":"in in months."},{"startTime":744.953,"endTime":749.404,"body":"But it's kind of when life gives you both,"},{"startTime":744.953,"endTime":749.404,"body":"you get you get the good with the bad."},{"startTime":749.404,"endTime":751.114,"body":"And there is definitely a lot of that."},{"startTime":751.114,"endTime":752.214,"body":"So."},{"startTime":752.214,"endTime":755.854,"body":"Yep, I have some extra time so I think"},{"startTime":752.214,"endTime":755.854,"body":"like I said can comfortably take on on"},{"startTime":755.854,"endTime":756.424,"body":"more clients."},{"startTime":756.424,"endTime":759.194,"body":"So if you've been on the fence or"},{"startTime":756.424,"endTime":759.194,"body":"interested, ping me, reach out."},{"startTime":759.194,"endTime":760.894,"body":"My application is up on my website."},{"startTime":760.894,"endTime":764.974,"body":"All my pricing and everything is up there"},{"startTime":760.894,"endTime":764.974,"body":"and very transparent and potentially we"},{"startTime":764.974,"endTime":765.774,"body":"will talk."},{"startTime":766.271,"endTime":766.771,"body":"Sweet."},{"startTime":766.771,"endTime":767.301,"body":"Sounds good."},{"startTime":767.301,"endTime":768.351,"body":"That's awesome."},{"startTime":768.411,"endTime":769.061,"body":"All right, cool."},{"startTime":769.061,"endTime":773.641,"body":"Well, jumping in to some of my updates,"},{"startTime":769.061,"endTime":773.641,"body":"I'm kind of all over the place here."},{"startTime":773.641,"endTime":780.111,"body":"Nothing really too significant, but I'll"},{"startTime":773.641,"endTime":780.111,"body":"just kind of brain dump some thoughts for"},{"startTime":780.111,"endTime":781.851,"body":"you guys."},{"startTime":783.131,"endTime":789.411,"body":"So I've been talking a bit about my body"},{"startTime":783.131,"endTime":789.411,"body":"weight in the last few episodes and how in"},{"startTime":789.411,"endTime":794.291,"body":"last year, comparing to last year, I just"},{"startTime":789.411,"endTime":794.291,"body":"could not keep body weight on and it"},{"startTime":794.291,"endTime":795.295,"body":"plummeted from"},{"startTime":795.295,"endTime":802.315,"body":"starting point of mid 190s when bike"},{"startTime":795.295,"endTime":802.315,"body":"season started all the way to 180 179 at"},{"startTime":802.315,"endTime":805.295,"body":"one point for the end of bike season."},{"startTime":805.295,"endTime":809.115,"body":"So we're talking from like March to"},{"startTime":805.295,"endTime":809.115,"body":"October, you saw my body weight plummet,"},{"startTime":809.115,"endTime":813.715,"body":"you know, 15 pounds over that period of"},{"startTime":809.115,"endTime":813.715,"body":"time, despite feeling like I was eating as"},{"startTime":813.715,"endTime":815.115,"body":"much as I could."},{"startTime":815.115,"endTime":821.355,"body":"This year, for whatever reason, not only"},{"startTime":815.115,"endTime":821.355,"body":"has my body weight not declined, it has"},{"startTime":821.355,"endTime":823.675,"body":"increased and"},{"startTime":823.999,"endTime":829.539,"body":"Based on satiety and what perceptively it"},{"startTime":823.999,"endTime":829.539,"body":"feels like I'm putting in my body calorie"},{"startTime":829.539,"endTime":833.059,"body":"-wise, it feels similar to last year."},{"startTime":833.059,"endTime":835.749,"body":"And I know that that cannot possibly be"},{"startTime":833.059,"endTime":835.749,"body":"the case."},{"startTime":835.749,"endTime":839.739,"body":"Like, there's no way I can gain weight"},{"startTime":835.749,"endTime":839.739,"body":"this year and lose weight last year and be"},{"startTime":839.739,"endTime":843.839,"body":"eating the same amount of calories and"},{"startTime":839.739,"endTime":843.839,"body":"doing a similar amount of activity."},{"startTime":843.839,"endTime":848.319,"body":"I guess if we were nitpicking, I was doing"},{"startTime":843.839,"endTime":848.319,"body":"more activity then because I was trying to"},{"startTime":848.319,"endTime":851.129,"body":"lift five days a week and bike six days a"},{"startTime":848.319,"endTime":851.129,"body":"week."},{"startTime":851.129,"endTime":853.787,"body":"And this year, I've changed that and I'm"},{"startTime":851.129,"endTime":853.787,"body":"biking."},{"startTime":854.015,"endTime":856.955,"body":"five days a week and lifting two to three"},{"startTime":854.015,"endTime":856.955,"body":"days a week."},{"startTime":856.955,"endTime":859.755,"body":"So I mean, there's a little bit less"},{"startTime":856.955,"endTime":859.755,"body":"activity in there, but not enough to move"},{"startTime":859.755,"endTime":861.295,"body":"that needle in that way."},{"startTime":861.295,"endTime":866.995,"body":"So obviously I'm eating more food than I"},{"startTime":861.295,"endTime":866.995,"body":"was last year in some capacity."},{"startTime":867.455,"endTime":872.075,"body":"And so I am now at a point where I'm kind"},{"startTime":867.455,"endTime":872.075,"body":"of acknowledging that, like I kind of"},{"startTime":872.075,"endTime":879.015,"body":"thought this body weight increase was a"},{"startTime":872.075,"endTime":879.015,"body":"facade of some sort that I was just"},{"startTime":879.015,"endTime":882.675,"body":"waiting for the scale to be like, oops,"},{"startTime":879.015,"endTime":882.675,"body":"and kind of turn around and start"},{"startTime":882.675,"endTime":883.615,"body":"declining."},{"startTime":883.615,"endTime":884.585,"body":"But it's not."},{"startTime":884.585,"endTime":889.075,"body":"So I've literally woken up the last four"},{"startTime":884.585,"endTime":889.075,"body":"days in the low 200s, which is the highest"},{"startTime":889.075,"endTime":890.675,"body":"I've been in years."},{"startTime":890.675,"endTime":893.215,"body":"Years, I'm telling you."},{"startTime":893.875,"endTime":897.005,"body":"And I have a series of pictures."},{"startTime":897.005,"endTime":900.115,"body":"I posted some onto my story the other day."},{"startTime":900.115,"endTime":903.375,"body":"I've been talking with Dave McConie about"},{"startTime":900.115,"endTime":903.375,"body":"it as well, because he finds these types"},{"startTime":903.375,"endTime":905.315,"body":"of things pretty interesting."},{"startTime":905.395,"endTime":909.975,"body":"But I have legitimately a picture of me at"},{"startTime":905.395,"endTime":909.975,"body":"194, right at the beginning of bike"},{"startTime":909.975,"endTime":910.827,"body":"season."},{"startTime":910.847,"endTime":914.197,"body":"in my mirror with my towel around my waist"},{"startTime":910.847,"endTime":914.197,"body":"after a shower."},{"startTime":914.197,"endTime":919.067,"body":"And I emulated that exact same picture a"},{"startTime":914.197,"endTime":919.067,"body":"couple days ago at 202."},{"startTime":919.067,"endTime":923.047,"body":"So eight pounds heavier than than 194 a"},{"startTime":919.067,"endTime":923.047,"body":"couple months later."},{"startTime":923.047,"endTime":925.307,"body":"And honestly, I think I look better."},{"startTime":925.307,"endTime":927.867,"body":"I definitely don't look fatter."},{"startTime":927.867,"endTime":933.607,"body":"If anything, I look the same leanness and"},{"startTime":927.867,"endTime":933.607,"body":"I just look way more filled out in my like"},{"startTime":933.607,"endTime":937.937,"body":"upper chest, shoulders, arms, stuff like"},{"startTime":933.607,"endTime":937.937,"body":"that."},{"startTime":938.187,"endTime":939.867,"body":"So I find that really interesting."},{"startTime":939.867,"endTime":941.175,"body":"And"},{"startTime":941.215,"endTime":945.395,"body":"It reminds me of back in the CrossFit"},{"startTime":941.215,"endTime":945.395,"body":"days, like I used to hold the low 200s all"},{"startTime":945.395,"endTime":946.595,"body":"the time."},{"startTime":946.595,"endTime":950.225,"body":"And I think I looked very similar to how I"},{"startTime":946.595,"endTime":950.225,"body":"look now."},{"startTime":950.225,"endTime":955.075,"body":"I think if you would have asked me a few"},{"startTime":950.225,"endTime":955.075,"body":"months ago, like what would 202 look like"},{"startTime":955.075,"endTime":955.715,"body":"on your body?"},{"startTime":955.715,"endTime":957.845,"body":"I would have been like, my God, I'd be"},{"startTime":955.715,"endTime":957.845,"body":"sloppy fat."},{"startTime":957.845,"endTime":960.395,"body":"Like I couldn't imagine being that big"},{"startTime":957.845,"endTime":960.395,"body":"right now."},{"startTime":960.395,"endTime":965.935,"body":"But in reality, like I'm holding 202"},{"startTime":960.395,"endTime":965.935,"body":"really well and it feels really good."},{"startTime":965.935,"endTime":968.695,"body":"I have good energy throughout the day,"},{"startTime":965.935,"endTime":968.695,"body":"good focus."},{"startTime":968.695,"endTime":970.527,"body":"My lifting has been amazing."},{"startTime":970.527,"endTime":975.367,"body":"like I'm only lifting two, I'd say three"},{"startTime":970.527,"endTime":975.367,"body":"times over eight or nine days."},{"startTime":975.367,"endTime":979.977,"body":"So two to three times a week and"},{"startTime":975.367,"endTime":979.977,"body":"everything's improving every session."},{"startTime":979.977,"endTime":981.207,"body":"Like I'm getting stronger."},{"startTime":981.207,"endTime":985.067,"body":"Even movements that have been in my"},{"startTime":981.207,"endTime":985.067,"body":"program, like the hack press for years"},{"startTime":985.067,"endTime":989.267,"body":"without changing are, I'm literally"},{"startTime":985.067,"endTime":989.267,"body":"setting PRs on these things."},{"startTime":989.267,"endTime":994.587,"body":"And this is along with my biking"},{"startTime":989.267,"endTime":994.587,"body":"performance being better than it was last"},{"startTime":994.587,"endTime":996.831,"body":"year when I was a lower body weight."},{"startTime":996.831,"endTime":1001.211,"body":"So there's something like really cool"},{"startTime":996.831,"endTime":1001.211,"body":"happening right now in my body with all of"},{"startTime":1001.211,"endTime":1004.771,"body":"these adaptations, like the fact that I'm"},{"startTime":1001.211,"endTime":1004.771,"body":"getting better at lifting and I'm getting"},{"startTime":1004.771,"endTime":1009.891,"body":"better at biking and I'm feeling none of"},{"startTime":1004.771,"endTime":1009.891,"body":"these degenerative effects that, you know,"},{"startTime":1009.891,"endTime":1014.791,"body":"occur as your body weight plummets and you"},{"startTime":1009.891,"endTime":1014.791,"body":"do too much cardio and stuff like that."},{"startTime":1014.811,"endTime":1018.831,"body":"So I'm really happy with how it's going."},{"startTime":1018.831,"endTime":1021.311,"body":"And I do think I need to rein the food in"},{"startTime":1018.831,"endTime":1021.311,"body":"a little bit."},{"startTime":1021.311,"endTime":1025.091,"body":"Like I don't want this to climb to two"},{"startTime":1021.311,"endTime":1025.091,"body":"five and then two 10 and have this kind of"},{"startTime":1025.091,"endTime":1026.583,"body":"become a runaway train."},{"startTime":1027.0430000000001,"endTime":1033.0430000000001,"body":"so I am going to try to stay in that 200"},{"startTime":1027.0430000000001,"endTime":1033.0430000000001,"body":"to one 90 ish something or other range."},{"startTime":1033.143,"endTime":1036.143,"body":"So I'm going to rain it in a little bit"},{"startTime":1033.143,"endTime":1036.143,"body":"and we'll see if that has any negative"},{"startTime":1036.143,"endTime":1038.633,"body":"impact as I'm doing all of this activity."},{"startTime":1039.133,"endTime":1043.263,"body":"but ultimately I'm just really happy with"},{"startTime":1039.133,"endTime":1043.263,"body":"where performance is and how I feel across"},{"startTime":1043.263,"endTime":1045.079,"body":"the board with all of this stuff."},{"startTime":1049.951,"endTime":1052.971,"body":"And then let's see."},{"startTime":1053.371,"endTime":1057.171,"body":"I've had, I've been talking about this a"},{"startTime":1053.371,"endTime":1057.171,"body":"lot, but I just like, I keep having these"},{"startTime":1057.171,"endTime":1060.951,"body":"back to back days off that are a result of"},{"startTime":1057.171,"endTime":1060.951,"body":"life."},{"startTime":1060.951,"endTime":1066.61,"body":"So I did a concert with Kim two weekends"},{"startTime":1060.951,"endTime":1066.61,"body":"ago and didn't train that entire weekend."},{"startTime":1066.771,"endTime":1070.631,"body":"And then last weekend we had father's day,"},{"startTime":1066.771,"endTime":1070.631,"body":"I guess that was two days ago."},{"startTime":1070.631,"endTime":1074.331,"body":"And I was planning, I didn't work out at"},{"startTime":1070.631,"endTime":1074.331,"body":"all on Saturday."},{"startTime":1074.331,"endTime":1077.711,"body":"I was planning on going on this really"},{"startTime":1074.331,"endTime":1077.711,"body":"long bike ride with a couple of the other"},{"startTime":1077.711,"endTime":1078.631,"body":"dads."},{"startTime":1078.631,"endTime":1079.927,"body":"You know, we got the,"},{"startTime":1080.223,"endTime":1084.763,"body":"the hallway pass to go out at like 6 a and"},{"startTime":1080.223,"endTime":1084.763,"body":"go do a bunch of mountain biking on"},{"startTime":1084.763,"endTime":1085.763,"body":"Sunday."},{"startTime":1085.823,"endTime":1090.523,"body":"And as soon as I biked to the mountain"},{"startTime":1085.823,"endTime":1090.523,"body":"biking place, which was almost an hour"},{"startTime":1090.523,"endTime":1094.413,"body":"from my house, I was hyped, got there and"},{"startTime":1090.523,"endTime":1094.413,"body":"my tire was flat."},{"startTime":1094.413,"endTime":1096.933,"body":"So we filled the thing up and I had to"},{"startTime":1094.413,"endTime":1096.933,"body":"basically bike home."},{"startTime":1096.933,"endTime":1099.543,"body":"I missed the ride with the guys."},{"startTime":1100.023,"endTime":1102.393,"body":"My tire got flat again on the ride home."},{"startTime":1102.393,"endTime":1105.631,"body":"So I basically dropped it at my dad's"},{"startTime":1102.393,"endTime":1105.631,"body":"house and walked five miles home."},{"startTime":1105.631,"endTime":1108.871,"body":"So what was supposed to be like a two or"},{"startTime":1105.631,"endTime":1108.871,"body":"three hour bike ride turned into a one"},{"startTime":1108.871,"endTime":1111.771,"body":"hour bike ride with a one and a half hour"},{"startTime":1108.871,"endTime":1111.771,"body":"walk."},{"startTime":1111.771,"endTime":1116.991,"body":"So it didn't quite go as planned, but I"},{"startTime":1111.771,"endTime":1116.991,"body":"did, I guess, get my movement in."},{"startTime":1116.991,"endTime":1118.702,"body":"And that's the way it, yeah."},{"startTime":1118.702,"endTime":1121.772,"body":"how you're like, huh, well, you know, I"},{"startTime":1118.702,"endTime":1121.772,"body":"got five miles left."},{"startTime":1121.772,"endTime":1124.802,"body":"I'll just walk like, instead of like"},{"startTime":1121.772,"endTime":1124.802,"body":"someone who's just like, I'm just gonna"},{"startTime":1124.802,"endTime":1126.062,"body":"call an Uber or something like that."},{"startTime":1126.062,"endTime":1129.218,"body":"Like, no, I'll just walk the extra five"},{"startTime":1126.062,"endTime":1129.218,"body":"miles."},{"startTime":1129.311,"endTime":1135.791,"body":"I had I had negotiated for Father's Day"},{"startTime":1129.311,"endTime":1135.791,"body":"from 6am to 10am for like my hangout with"},{"startTime":1135.791,"endTime":1137.471,"body":"the dads and biking and stuff."},{"startTime":1137.471,"endTime":1143.791,"body":"And by the time I realized I had a flat"},{"startTime":1137.471,"endTime":1143.791,"body":"and stuff, it was only 815, 8 o 'clock."},{"startTime":1143.791,"endTime":1145.811,"body":"And I was like, well, I still have two"},{"startTime":1143.791,"endTime":1145.811,"body":"hours left."},{"startTime":1145.811,"endTime":1148.451,"body":"I don't want to go home and start dadding"},{"startTime":1145.811,"endTime":1148.451,"body":"again at the moment."},{"startTime":1148.451,"endTime":1152.051,"body":"So I'm just going to hang out on this"},{"startTime":1148.451,"endTime":1152.051,"body":"beautiful day, listen to some podcasts and"},{"startTime":1152.051,"endTime":1153.495,"body":"go for a walk, you know."},{"startTime":1153.526,"endTime":1156.287,"body":"get that and I do understand that for"},{"startTime":1153.526,"endTime":1156.287,"body":"sure."},{"startTime":1156.287,"endTime":1157.667,"body":"Yeah, yeah."},{"startTime":1157.667,"endTime":1162.267,"body":"So that's that situation with body weight"},{"startTime":1157.667,"endTime":1162.267,"body":"and performance and stuff all being good."},{"startTime":1162.267,"endTime":1169.087,"body":"The last update I'll add here is there's"},{"startTime":1162.267,"endTime":1169.087,"body":"just been some weird stuff with heart rate"},{"startTime":1169.087,"endTime":1170.067,"body":"and all positive."},{"startTime":1170.067,"endTime":1173.147,"body":"I think if you look at it from like a"},{"startTime":1170.067,"endTime":1173.147,"body":"global perspective, things with my heart"},{"startTime":1173.147,"endTime":1179.727,"body":"rate are like insanely good, but it almost"},{"startTime":1173.147,"endTime":1179.727,"body":"seems like they're outlier good."},{"startTime":1179.727,"endTime":1181.947,"body":"Like, like I, Makoni was saying the same"},{"startTime":1179.727,"endTime":1181.947,"body":"thing."},{"startTime":1181.947,"endTime":1184.907,"body":"He's like, man, you have some really weird"},{"startTime":1181.947,"endTime":1184.907,"body":"metrics with your heart."},{"startTime":1184.907,"endTime":1186.111,"body":"And so,"},{"startTime":1186.111,"endTime":1189.891,"body":"It's just, it's wild to me, just three"},{"startTime":1186.111,"endTime":1189.891,"body":"things."},{"startTime":1189.891,"endTime":1196.691,"body":"One is Andy Galpin just released his first"},{"startTime":1189.891,"endTime":1196.691,"body":"podcast in a series that he just dropped"},{"startTime":1196.691,"endTime":1200.151,"body":"called Perform, where he talks about all"},{"startTime":1196.691,"endTime":1200.151,"body":"the different aspects that go into"},{"startTime":1200.151,"endTime":1200.751,"body":"performance."},{"startTime":1200.751,"endTime":1204.231,"body":"And the first one was about heart and"},{"startTime":1200.751,"endTime":1204.231,"body":"cardiovascular."},{"startTime":1204.751,"endTime":1208.151,"body":"And so he was talking about HRV a little"},{"startTime":1204.751,"endTime":1208.151,"body":"bit and he was talking specifically about"},{"startTime":1208.151,"endTime":1210.839,"body":"the RMSSD HRV, which is..."},{"startTime":1210.847,"endTime":1213.987,"body":"We've talked about this with Mike Nelson"},{"startTime":1210.847,"endTime":1213.987,"body":"on the podcast and stuff like that, but"},{"startTime":1213.987,"endTime":1217.637,"body":"it's one of the ways, one of the"},{"startTime":1213.987,"endTime":1217.637,"body":"algorithms by which you can calculate HRV."},{"startTime":1217.637,"endTime":1221.847,"body":"And it's the one that pretty much all"},{"startTime":1217.637,"endTime":1221.847,"body":"devices use across the board except Apple"},{"startTime":1221.847,"endTime":1225.147,"body":"Watch, which for whatever reason does not"},{"startTime":1221.847,"endTime":1225.147,"body":"use RMSSD."},{"startTime":1225.187,"endTime":1230.447,"body":"But Galpin was saying that like really"},{"startTime":1225.187,"endTime":1230.447,"body":"good scores on RMSSD are like 150, 160."},{"startTime":1230.447,"endTime":1234.727,"body":"Like he's like, maybe the highest I've"},{"startTime":1230.447,"endTime":1234.727,"body":"ever seen would be like high 190s or 200"},{"startTime":1234.727,"endTime":1236.831,"body":"for RMSSD."},{"startTime":1237.823,"endTime":1241.483,"body":"Literally, I was texting with Anders the"},{"startTime":1237.823,"endTime":1241.483,"body":"other day, because I just had a series of"},{"startTime":1241.483,"endTime":1245.363,"body":"RMSSD readings over like three days that"},{"startTime":1241.483,"endTime":1245.363,"body":"were all in the low 200s."},{"startTime":1245.623,"endTime":1250.023,"body":"And Galpin was like elite athletes are in"},{"startTime":1245.623,"endTime":1250.023,"body":"the high 190s or high, high 100s."},{"startTime":1250.023,"endTime":1256.423,"body":"And I'm sitting here, this fucking normal"},{"startTime":1250.023,"endTime":1256.423,"body":"ass dude, just in the low 200s of HRV,"},{"startTime":1256.423,"endTime":1258.023,"body":"which is insane to me."},{"startTime":1258.023,"endTime":1263.423,"body":"And then add to that, Attiyah was just on"},{"startTime":1258.023,"endTime":1263.423,"body":"one of his AMAs talking about heart rate"},{"startTime":1263.423,"endTime":1265.413,"body":"recovery as one of his favorite metrics."},{"startTime":1265.413,"endTime":1267.359,"body":"And this is also one of my favorite"},{"startTime":1265.413,"endTime":1267.359,"body":"metrics."},{"startTime":1267.359,"endTime":1272.479,"body":"It's basically how fast your heart rate"},{"startTime":1267.359,"endTime":1272.479,"body":"drops when you stop working out 60 seconds"},{"startTime":1272.479,"endTime":1272.959,"body":"later."},{"startTime":1272.959,"endTime":1277.459,"body":"So your heart rate might be at 170 after"},{"startTime":1272.959,"endTime":1277.459,"body":"you do an interval 60 seconds later, ping"},{"startTime":1277.459,"endTime":1278.079,"body":"your heart rate."},{"startTime":1278.079,"endTime":1279.659,"body":"Where is it?"},{"startTime":1279.659,"endTime":1283.659,"body":"A Tia was saying that on a really, really"},{"startTime":1279.659,"endTime":1283.659,"body":"good day, he gets 40 beats in the first"},{"startTime":1283.659,"endTime":1284.049,"body":"minute."},{"startTime":1284.049,"endTime":1286.439,"body":"And 40 beats for me is like a bad day."},{"startTime":1286.439,"endTime":1290.379,"body":"I would say most days a good day for me is"},{"startTime":1286.439,"endTime":1290.379,"body":"like I'm getting a 50 % drop."},{"startTime":1290.379,"endTime":1293.343,"body":"So if I'm at 170, I'm going down to 85."},{"startTime":1293.343,"endTime":1298.023,"body":"in the first minute at a really good day,"},{"startTime":1293.343,"endTime":1298.023,"body":"maybe 40 % would be like a normal day."},{"startTime":1298.023,"endTime":1303.643,"body":"So I'd be from 175 to a hundred, but"},{"startTime":1298.023,"endTime":1303.643,"body":"that's a 75 beat drop or 70 beat drop or"},{"startTime":1303.643,"endTime":1304.423,"body":"whatever it is."},{"startTime":1304.423,"endTime":1306.983,"body":"And a T is talking about 40 being a really"},{"startTime":1304.423,"endTime":1306.983,"body":"good score."},{"startTime":1306.983,"endTime":1310.453,"body":"So now there's this other thing where I'm"},{"startTime":1306.983,"endTime":1310.453,"body":"like, man, what is like, what is the deal?"},{"startTime":1310.453,"endTime":1311.543,"body":"I have this high HRV."},{"startTime":1311.543,"endTime":1313.363,"body":"I have this crazy heart rate recovery."},{"startTime":1313.363,"endTime":1316.913,"body":"And then I'm looking at resting heart rate"},{"startTime":1313.363,"endTime":1316.913,"body":"this last week as well."},{"startTime":1316.913,"endTime":1321.083,"body":"And we've talked about how when you diet"},{"startTime":1316.913,"endTime":1321.083,"body":"and you get leaner, resting heart rate"},{"startTime":1321.083,"endTime":1322.199,"body":"goes down."},{"startTime":1322.335,"endTime":1323.415,"body":"And that's normal."},{"startTime":1323.415,"endTime":1325.695,"body":"Everybody I know, this is the case."},{"startTime":1325.855,"endTime":1328.975,"body":"Every time I get into the one eighties, my"},{"startTime":1325.855,"endTime":1328.975,"body":"heart, my resting heart rate, it goes down"},{"startTime":1328.975,"endTime":1330.354,"body":"into the high thirties."},{"startTime":1330.354,"endTime":1332.425,"body":"I'm 202 pounds right now."},{"startTime":1332.425,"endTime":1337.655,"body":"And my resting heart rate is 36, 37, 38"},{"startTime":1332.425,"endTime":1337.655,"body":"when I wake up in the mornings."},{"startTime":1337.655,"endTime":1343.725,"body":"And even throughout the day, like end of"},{"startTime":1337.655,"endTime":1343.725,"body":"day, it's 44, 45, something like that."},{"startTime":1343.725,"endTime":1347.295,"body":"We're talking after living a whole day and"},{"startTime":1343.725,"endTime":1347.295,"body":"exercising and eating food and moving"},{"startTime":1347.295,"endTime":1348.595,"body":"around and all this stuff."},{"startTime":1348.595,"endTime":1350.271,"body":"So these three like,"},{"startTime":1350.271,"endTime":1351.671,"body":"crazy heart rate metrics."},{"startTime":1351.671,"endTime":1354.091,"body":"Like I, I don't know what to make of it."},{"startTime":1354.091,"endTime":1360.511,"body":"Like I think I'm just really lucky and"},{"startTime":1354.091,"endTime":1360.511,"body":"maybe genetically I'm predetermined for"},{"startTime":1360.511,"endTime":1360.891,"body":"this stuff."},{"startTime":1360.891,"endTime":1363.331,"body":"Maybe it has something to do with all the"},{"startTime":1360.891,"endTime":1363.331,"body":"exercise I'm doing."},{"startTime":1363.331,"endTime":1366.613,"body":"I don't really know, but that's, that's my"},{"startTime":1363.331,"endTime":1366.613,"body":"last update."},{"startTime":1366.902,"endTime":1368.882,"body":"I have two parts to that."},{"startTime":1369.222,"endTime":1377.282,"body":"Part one is, have all of these data come"},{"startTime":1369.222,"endTime":1377.282,"body":"from the same device, or have you verified"},{"startTime":1377.282,"endTime":1383.059,"body":"this with other data, other instrument"},{"startTime":1377.282,"endTime":1383.059,"body":"collections?"},{"startTime":1383.059,"endTime":1389.739,"body":"all of the data has been with the Polar"},{"startTime":1383.059,"endTime":1389.739,"body":"Chest Strap H10, but I've cross analyzed"},{"startTime":1389.739,"endTime":1391.609,"body":"it with my Apple Watch."},{"startTime":1391.609,"endTime":1394.669,"body":"And if anything, the Apple Watch actually"},{"startTime":1391.609,"endTime":1394.669,"body":"gives me better readings."},{"startTime":1394.669,"endTime":1398.799,"body":"Like because it doesn't use RMSSD, it"},{"startTime":1394.669,"endTime":1398.799,"body":"gives me a higher HRV score."},{"startTime":1398.799,"endTime":1402.959,"body":"And my resting heart rate is usually one"},{"startTime":1398.799,"endTime":1402.959,"body":"or two beats lower on Apple Watch than it"},{"startTime":1402.959,"endTime":1405.359,"body":"is on the chest strap."},{"startTime":1405.379,"endTime":1406.554,"body":"So yeah."},{"startTime":1406.554,"endTime":1407.634,"body":"answer there."},{"startTime":1407.634,"endTime":1411.654,"body":"And then my second thing is maybe you've"},{"startTime":1407.634,"endTime":1411.654,"body":"just been like wasting the last 20 years"},{"startTime":1411.654,"endTime":1415.554,"body":"lifting weights and you're just this like"},{"startTime":1411.654,"endTime":1415.554,"body":"closet endurance athlete this entire time"},{"startTime":1415.554,"endTime":1418.994,"body":"and you should be spending way more time"},{"startTime":1415.554,"endTime":1418.994,"body":"doing cardio."},{"startTime":1418.994,"endTime":1422.634,"body":"Like maybe you're this dude who's like in"},{"startTime":1418.994,"endTime":1422.634,"body":"his 40s and his dad turns out to be like"},{"startTime":1422.634,"endTime":1426.775,"body":"this insane endurance athlete and you just"},{"startTime":1422.634,"endTime":1426.775,"body":"have never known."},{"startTime":1426.775,"endTime":1431.495,"body":"it's interesting because based on my heart"},{"startTime":1426.775,"endTime":1431.495,"body":"rate metrics, you may think that the case,"},{"startTime":1431.495,"endTime":1437.515,"body":"but I compare my performance to myself"},{"startTime":1431.495,"endTime":1437.515,"body":"like a golfer would or an N of one, right?"},{"startTime":1437.515,"endTime":1440.325,"body":"Like how am I doing on my biking this year"},{"startTime":1437.515,"endTime":1440.325,"body":"compared to last year?"},{"startTime":1440.325,"endTime":1441.955,"body":"And yes, it's better."},{"startTime":1441.955,"endTime":1446.235,"body":"Where I was doing rides at 16 and a half"},{"startTime":1441.955,"endTime":1446.235,"body":"miles per hour last year, now I'm doing"},{"startTime":1446.235,"endTime":1448.645,"body":"them at 17 and a half miles per hour,"},{"startTime":1446.235,"endTime":1448.645,"body":"which is crazy."},{"startTime":1448.645,"endTime":1451.927,"body":"That's a really significant increase,"},{"startTime":1448.645,"endTime":1451.927,"body":"right?"},{"startTime":1452.575,"endTime":1457.415,"body":"But when you compare what I'm doing at, 17"},{"startTime":1452.575,"endTime":1457.415,"body":"and a half miles per hour, this dude is"},{"startTime":1457.415,"endTime":1458.395,"body":"crazy good."},{"startTime":1458.395,"endTime":1463.575,"body":"The guys that I watch on gravel racing and"},{"startTime":1458.395,"endTime":1463.575,"body":"stuff that I emulate that I'm trying to be"},{"startTime":1463.575,"endTime":1470.375,"body":"like, these guys just did Unbound, which"},{"startTime":1463.575,"endTime":1470.375,"body":"is a 200 mile gravel race with 10 ,000"},{"startTime":1470.375,"endTime":1472.055,"body":"feet of elevation."},{"startTime":1472.415,"endTime":1476.845,"body":"And they did 200, the winner did 200 miles"},{"startTime":1472.415,"endTime":1476.845,"body":"in just over nine hours."},{"startTime":1476.845,"endTime":1482.335,"body":"So we're talking an average of like 22"},{"startTime":1476.845,"endTime":1482.335,"body":"miles per hour for 10 straight."},{"startTime":1482.335,"endTime":1483.255,"body":"hours."},{"startTime":1483.255,"endTime":1487.695,"body":"And I'm doing 17 .5 miles per hour for two"},{"startTime":1483.255,"endTime":1487.695,"body":"hours."},{"startTime":1487.995,"endTime":1491.55,"body":"So there's a bit of disparity there still."},{"startTime":1491.55,"endTime":1495.29,"body":"don't know, I don't know, B, I think we"},{"startTime":1491.55,"endTime":1495.29,"body":"suck an extra 30 pounds off you and you"},{"startTime":1495.29,"endTime":1497.838,"body":"get one of those pro bikes, you're right"},{"startTime":1495.29,"endTime":1497.838,"body":"there."},{"startTime":1497.951,"endTime":1500.471,"body":"Yeah, I wonder how much body weight would"},{"startTime":1497.951,"endTime":1500.471,"body":"change."},{"startTime":1500.471,"endTime":1503.731,"body":"I mean, it would, the thing with body"},{"startTime":1500.471,"endTime":1503.731,"body":"weight is that it allows you to have"},{"startTime":1503.731,"endTime":1505.041,"body":"higher power output."},{"startTime":1505.041,"endTime":1508.471,"body":"So the amount of Watts that you're doing"},{"startTime":1505.041,"endTime":1508.471,"body":"are going to be higher if you're stronger"},{"startTime":1508.471,"endTime":1509.471,"body":"human."},{"startTime":1509.471,"endTime":1513.991,"body":"But then there's the argument of you have"},{"startTime":1509.471,"endTime":1513.991,"body":"to power your body, which is a larger"},{"startTime":1513.991,"endTime":1514.731,"body":"body."},{"startTime":1514.731,"endTime":1517.271,"body":"You go up hills, you have more weight to"},{"startTime":1514.731,"endTime":1517.271,"body":"carry up hills."},{"startTime":1517.271,"endTime":1521.731,"body":"So, I mean, I think ultimately, yes,"},{"startTime":1517.271,"endTime":1521.731,"body":"losing weight will be helpful."},{"startTime":1523.103,"endTime":1527.343,"body":"I do think that sometimes losing weight is"},{"startTime":1523.103,"endTime":1527.343,"body":"overblown though as something that can"},{"startTime":1527.343,"endTime":1530.371,"body":"really help performance because you do"},{"startTime":1527.343,"endTime":1530.371,"body":"tend to lose power when you lose weight as"},{"startTime":1530.371,"endTime":1530.871,"body":"well."},{"startTime":1532.447,"endTime":1538.207,"body":"Anyways, that's it, we're 25 minutes into"},{"startTime":1532.447,"endTime":1538.207,"body":"updates, so we should probably talk about"},{"startTime":1538.207,"endTime":1539.447,"body":"biceps now."},{"startTime":1540.662,"endTime":1541.642,"body":"Yep, let's do it."},{"startTime":1541.642,"endTime":1544.718,"body":"So the really interesting thing with"},{"startTime":1541.642,"endTime":1544.718,"body":"biceps is..."},{"startTime":1546.23,"endTime":1549.53,"body":"it on the surface level, it seems really"},{"startTime":1546.23,"endTime":1549.53,"body":"simple, right?"},{"startTime":1549.53,"endTime":1554.25,"body":"Because we have a, well, I mean, I guess"},{"startTime":1549.53,"endTime":1554.25,"body":"it is a, is a, is a, is a bi -angular"},{"startTime":1554.269,"endTime":1559.53,"body":"muscle, but you basically have one method"},{"startTime":1554.269,"endTime":1559.53,"body":"to, to, to train it, you know, elbow"},{"startTime":1559.53,"endTime":1560.49,"body":"flexion."},{"startTime":1560.49,"endTime":1563.91,"body":"However, it really isn't that simple."},{"startTime":1563.91,"endTime":1568.11,"body":"It can be one of the more complex ones,"},{"startTime":1563.91,"endTime":1568.11,"body":"you know, from, from what I've found,"},{"startTime":1568.11,"endTime":1570.89,"body":"which is oftentimes still blows my mind."},{"startTime":1570.89,"endTime":1573.462,"body":"Something I find myself kind of learning"},{"startTime":1570.89,"endTime":1573.462,"body":"something new."},{"startTime":1573.462,"endTime":1578.302,"body":"quite regularly as I come across something"},{"startTime":1573.462,"endTime":1578.302,"body":"or as CAS or yourself put something out."},{"startTime":1578.302,"endTime":1580.59,"body":"So I think it's one of those things that"},{"startTime":1578.302,"endTime":1580.59,"body":"gets."},{"startTime":1583.158,"endTime":1589.938,"body":"kind of like maliciously oversimplified"},{"startTime":1583.158,"endTime":1589.938,"body":"when there is a lot to really learn if you"},{"startTime":1589.938,"endTime":1592.278,"body":"do want to really, really understand it."},{"startTime":1592.278,"endTime":1594.766,"body":"And I'm sure we'll dive into some."},{"startTime":1595.231,"endTime":1599.571,"body":"Yeah, that's a good way to frame it"},{"startTime":1595.231,"endTime":1599.571,"body":"because I guess I could play devil's"},{"startTime":1599.571,"endTime":1604.391,"body":"advocate on that point before we get into"},{"startTime":1599.571,"endTime":1604.391,"body":"the nitty gritty nuance of things."},{"startTime":1604.391,"endTime":1608.751,"body":"But there's one argument out there that"},{"startTime":1604.391,"endTime":1608.751,"body":"you don't need to train arms at all, that"},{"startTime":1608.751,"endTime":1612.651,"body":"you can just get arms through compound"},{"startTime":1608.751,"endTime":1612.651,"body":"movements, which you and I have discussed"},{"startTime":1612.651,"endTime":1614.351,"body":"through CrossFit years and stuff."},{"startTime":1614.351,"endTime":1620.531,"body":"We didn't notice a ton of loss of arm size"},{"startTime":1614.351,"endTime":1620.531,"body":"or anything along those lines through not"},{"startTime":1620.531,"endTime":1622.871,"body":"training arms for a number of years."},{"startTime":1623.263,"endTime":1626.643,"body":"And then there's the argument like kind of"},{"startTime":1623.263,"endTime":1626.643,"body":"getting a little more nuanced."},{"startTime":1626.643,"endTime":1629.013,"body":"That's like, Hey, elbow flexion is elbow"},{"startTime":1626.643,"endTime":1629.013,"body":"flexion."},{"startTime":1629.013,"endTime":1633.443,"body":"And you hear this a lot from Paul Carter,"},{"startTime":1629.013,"endTime":1633.443,"body":"like it doesn't matter what bicep you're"},{"startTime":1633.443,"endTime":1633.673,"body":"doing."},{"startTime":1633.673,"endTime":1634.613,"body":"Is it behind the body?"},{"startTime":1634.613,"endTime":1635.553,"body":"Is it in front of the body?"},{"startTime":1635.553,"endTime":1636.673,"body":"Or is it a neutral curl?"},{"startTime":1636.673,"endTime":1637.483,"body":"Is it a cable?"},{"startTime":1637.483,"endTime":1638.393,"body":"Is it a blah, blah, blah?"},{"startTime":1638.393,"endTime":1639.183,"body":"Like it doesn't matter."},{"startTime":1639.183,"endTime":1640.593,"body":"You're just, it's elbow flexion."},{"startTime":1640.593,"endTime":1644.423,"body":"And if you curl your arms, you're going to"},{"startTime":1640.593,"endTime":1644.423,"body":"hit every part of your biceps."},{"startTime":1644.423,"endTime":1650.123,"body":"And so I, I do think that more hits the"},{"startTime":1644.423,"endTime":1650.123,"body":"nail on the head than, Hey, just do"},{"startTime":1650.123,"endTime":1651.373,"body":"compounds and you'll be fine."},{"startTime":1651.373,"endTime":1653.247,"body":"Like do pull -ups and dips and you're"},{"startTime":1653.247,"endTime":1654.687,"body":"will be great."},{"startTime":1655.267,"endTime":1660.507,"body":"But even Paul Carter's approach or the"},{"startTime":1655.267,"endTime":1660.507,"body":"just do elbow flexion, it does miss the"},{"startTime":1660.507,"endTime":1662.167,"body":"boat in some ways."},{"startTime":1662.387,"endTime":1669.067,"body":"But man, as we've gotten like deeper into"},{"startTime":1662.387,"endTime":1669.067,"body":"this game, I also don't want to get lost"},{"startTime":1669.067,"endTime":1670.127,"body":"in the nuance."},{"startTime":1670.127,"endTime":1675.567,"body":"And I think it's important that people"},{"startTime":1670.127,"endTime":1675.567,"body":"realize that I think I personally would"},{"startTime":1675.567,"endTime":1679.947,"body":"say that you can get 95 to 98 % of the"},{"startTime":1675.567,"endTime":1679.947,"body":"bicep growth you're going to get by just"},{"startTime":1679.947,"endTime":1680.779,"body":"curling."},{"startTime":1680.927,"endTime":1684.787,"body":"And I think it's almost the same argument"},{"startTime":1680.927,"endTime":1684.787,"body":"as like, if you just do some like vertical"},{"startTime":1684.787,"endTime":1689.077,"body":"pulling and some horizontal pulling,"},{"startTime":1684.787,"endTime":1689.077,"body":"you'll get 95 to 98 % of your back."},{"startTime":1689.077,"endTime":1693.367,"body":"And then maybe you can change elbow"},{"startTime":1689.077,"endTime":1693.367,"body":"positions, you can do single arm across"},{"startTime":1693.367,"endTime":1697.467,"body":"the body stuff, but maybe there's only"},{"startTime":1693.367,"endTime":1697.467,"body":"like, there's a few gains to leave on the"},{"startTime":1697.467,"endTime":1697.827,"body":"table there."},{"startTime":1697.827,"endTime":1700.027,"body":"I don't know, is that oversimplification?"},{"startTime":1700.027,"endTime":1701.399,"body":"What are your thoughts on that?"},{"startTime":1701.918,"endTime":1707.158,"body":"Bicep potentially back, I would say no"},{"startTime":1701.918,"endTime":1707.158,"body":"chance in hell."},{"startTime":1707.231,"endTime":1710.371,"body":"I mean, what about all the guys over the"},{"startTime":1707.231,"endTime":1710.371,"body":"years that literally just did bent over"},{"startTime":1710.371,"endTime":1714.991,"body":"rows and pull ups that until the 90s maybe"},{"startTime":1710.371,"endTime":1714.991,"body":"like even until the 90s or the early"},{"startTime":1714.991,"endTime":1719.051,"body":"2000s, there wasn't really much thought to"},{"startTime":1714.991,"endTime":1719.051,"body":"back training aside from add do a vertical"},{"startTime":1719.051,"endTime":1721.491,"body":"pull to a horizontal pull and do a lot of"},{"startTime":1719.051,"endTime":1721.491,"body":"it."},{"startTime":1721.681,"endTime":1723.241,"body":"And there were great backs out there."},{"startTime":1723.241,"endTime":1724.394,"body":"I mean, it's not like"},{"startTime":1724.394,"endTime":1729.714,"body":"I guess I would want to see like examples,"},{"startTime":1724.394,"endTime":1729.714,"body":"you know, like specifically because I"},{"startTime":1729.714,"endTime":1735.094,"body":"mean, you can the thing that I strongly"},{"startTime":1729.714,"endTime":1735.094,"body":"dislike and I'm sure someone will probably"},{"startTime":1735.094,"endTime":1736.374,"body":"poke holes in this."},{"startTime":1736.374,"endTime":1740.614,"body":"A lot of those arguments are made with"},{"startTime":1736.374,"endTime":1740.614,"body":"like Ronnie Coleman and Dorian Yates."},{"startTime":1740.614,"endTime":1744.994,"body":"And I mean, you're picking the genetic"},{"startTime":1740.614,"endTime":1744.994,"body":"freaks who are on gear and people are"},{"startTime":1744.994,"endTime":1746.684,"body":"saying like the gear doesn't really change"},{"startTime":1744.994,"endTime":1746.684,"body":"anything."},{"startTime":1746.684,"endTime":1747.654,"body":"It fucking does."},{"startTime":1747.654,"endTime":1747.924,"body":"Right."},{"startTime":1747.924,"endTime":1752.694,"body":"As someone who this year entered those"},{"startTime":1747.924,"endTime":1752.694,"body":"waters like my for really good example."},{"startTime":1752.694,"endTime":1756.754,"body":"My biceps blew up once I started taking"},{"startTime":1752.694,"endTime":1756.754,"body":"gear, blew up."},{"startTime":1756.754,"endTime":1757.834,"body":"I never even trained them."},{"startTime":1757.834,"endTime":1761.874,"body":"I couldn't train them because they blew"},{"startTime":1757.834,"endTime":1761.874,"body":"up."},{"startTime":1761.874,"endTime":1766.674,"body":"And it's like these, it's, I feel like"},{"startTime":1761.874,"endTime":1766.674,"body":"you're, it changes things and it's not a"},{"startTime":1766.674,"endTime":1767.384,"body":"fair argument."},{"startTime":1767.384,"endTime":1772.494,"body":"And it's like, I mean, I take it with some"},{"startTime":1767.384,"endTime":1772.494,"body":"clients, you know, who they have like kind"},{"startTime":1772.494,"endTime":1774.764,"body":"of shitty backs and I'll be like, all"},{"startTime":1772.494,"endTime":1774.764,"body":"right, well, what have you been doing?"},{"startTime":1774.764,"endTime":1776.204,"body":"And they're doing like the most basic"},{"startTime":1774.764,"endTime":1776.204,"body":"training."},{"startTime":1776.204,"endTime":1779.334,"body":"Like, okay, we're going to put in like a"},{"startTime":1776.204,"endTime":1779.334,"body":"high row."},{"startTime":1779.334,"endTime":1781.239,"body":"I take them from like a pull -up."},{"startTime":1781.239,"endTime":1784.639,"body":"to an assisted chin where we can actually"},{"startTime":1781.239,"endTime":1784.639,"body":"get a lot better stimulus."},{"startTime":1784.639,"endTime":1788.639,"body":"And like, there is nuance in there, but I"},{"startTime":1784.639,"endTime":1788.639,"body":"think it's a little bit of like a strong"},{"startTime":1788.639,"endTime":1793.419,"body":"man to be like, hey, that guy has a really"},{"startTime":1788.639,"endTime":1793.419,"body":"big back and all he did with this, like"},{"startTime":1793.419,"endTime":1795.179,"body":"it's like the Tom Platts thing."},{"startTime":1795.179,"endTime":1798.439,"body":"Tom Platts has the greatest legs in the"},{"startTime":1795.179,"endTime":1798.439,"body":"world and he just squats."},{"startTime":1798.619,"endTime":1805.599,"body":"Like, yes, that's not false, but I think"},{"startTime":1798.619,"endTime":1805.599,"body":"that's correlation, not causation."},{"startTime":1805.599,"endTime":1806.199,"body":"Yeah."},{"startTime":1806.199,"endTime":1807.619,"body":"No, I think that's a really good point."},{"startTime":1807.619,"endTime":1811.459,"body":"And I think that's why it's great that we"},{"startTime":1807.619,"endTime":1811.459,"body":"have both of us on the podcast, because it"},{"startTime":1811.459,"endTime":1815.979,"body":"is easy sometimes for me to get that"},{"startTime":1811.459,"endTime":1815.979,"body":"nihilistic view of things as I get later"},{"startTime":1815.979,"endTime":1819.319,"body":"into the training agent being like, look,"},{"startTime":1815.979,"endTime":1819.319,"body":"we did CrossFit and we didn't lose any arm"},{"startTime":1819.319,"endTime":1822.189,"body":"size and you know, blah, blah, blah, and"},{"startTime":1819.319,"endTime":1822.189,"body":"just kind of go down that rabbit hole."},{"startTime":1822.189,"endTime":1822.979,"body":"So, so that's good."},{"startTime":1822.979,"endTime":1824.859,"body":"I'm sure that's, that's appreciated."},{"startTime":1825.459,"endTime":1827.459,"body":"but yeah, I mean, we're here to talk about"},{"startTime":1825.459,"endTime":1827.459,"body":"biceps."},{"startTime":1827.459,"endTime":1832.719,"body":"So after my kind of soap box of it doesn't"},{"startTime":1827.459,"endTime":1832.719,"body":"matter, let's talk about why it may"},{"startTime":1832.719,"endTime":1833.719,"body":"matter."},{"startTime":1834.319,"endTime":1835.319,"body":"so."},{"startTime":1836.063,"endTime":1837.933,"body":"We'll start with commercial gym as we do."},{"startTime":1837.933,"endTime":1842.623,"body":"We go commercial gym, home gym, work"},{"startTime":1837.933,"endTime":1842.623,"body":"crossfit gym, and then dumbbell only."},{"startTime":1843.043,"endTime":1848.203,"body":"So in a commercial gym, and we, what with"},{"startTime":1843.043,"endTime":1848.203,"body":"the recent research that we have in the"},{"startTime":1848.203,"endTime":1852.843,"body":"last few years does seem to show that the"},{"startTime":1848.203,"endTime":1852.843,"body":"biceps do respond to training at long"},{"startTime":1852.843,"endTime":1858.463,"body":"muscle lengths, but the biceps are one of"},{"startTime":1852.843,"endTime":1858.463,"body":"these really interesting muscles where"},{"startTime":1858.463,"endTime":1864.895,"body":"training at long muscle lengths doesn't"},{"startTime":1858.463,"endTime":1864.895,"body":"necessarily mean that there's tension at."},{"startTime":1864.895,"endTime":1866.755,"body":"the long muscle length."},{"startTime":1866.755,"endTime":1869.995,"body":"And we've you've guys have heard us"},{"startTime":1866.755,"endTime":1869.995,"body":"reference this a lot before, but a perfect"},{"startTime":1869.995,"endTime":1875.135,"body":"example of this is the incline dumbbell"},{"startTime":1869.995,"endTime":1875.135,"body":"curl, where because the arm is behind the"},{"startTime":1875.135,"endTime":1879.955,"body":"body, you are in fact training the long"},{"startTime":1875.135,"endTime":1879.955,"body":"head or the bicep in general, depending on"},{"startTime":1879.955,"endTime":1882.345,"body":"what you do with external rotation at the"},{"startTime":1879.955,"endTime":1882.345,"body":"shoulder."},{"startTime":1882.345,"endTime":1885.655,"body":"So if you externally rotate at the"},{"startTime":1882.345,"endTime":1885.655,"body":"shoulder, you're going to get more long"},{"startTime":1885.655,"endTime":1886.375,"body":"head of the bicep."},{"startTime":1886.375,"endTime":1889.255,"body":"And if you internally rotate at the"},{"startTime":1886.375,"endTime":1889.255,"body":"shoulder, you get a little more short"},{"startTime":1889.255,"endTime":1889.525,"body":"head."},{"startTime":1889.525,"endTime":1890.943,"body":"So we'll just call it like,"},{"startTime":1890.943,"endTime":1893.723,"body":"Well, we'll say most people are going to"},{"startTime":1890.943,"endTime":1893.723,"body":"be externally rotated when you're doing an"},{"startTime":1893.723,"endTime":1894.533,"body":"incline dumbbell curl."},{"startTime":1894.533,"endTime":1898.083,"body":"So you are lengthening the long head of"},{"startTime":1894.533,"endTime":1898.083,"body":"the bicep."},{"startTime":1898.083,"endTime":1901.743,"body":"But the problem is that you're fighting"},{"startTime":1898.083,"endTime":1901.743,"body":"gravity because you have a dumbbell."},{"startTime":1901.743,"endTime":1906.503,"body":"And so when your arm is vertical, even"},{"startTime":1901.743,"endTime":1906.503,"body":"though it's behind your body, there's no"},{"startTime":1906.503,"endTime":1910.903,"body":"real tension on the actual long head of"},{"startTime":1906.503,"endTime":1910.903,"body":"the bicep at that point."},{"startTime":1913.855,"endTime":1919.395,"body":"That, when you look at a preacher curl,"},{"startTime":1913.855,"endTime":1919.395,"body":"it's kind of the opposite of that because"},{"startTime":1919.395,"endTime":1923.915,"body":"what you have is you have the biceps being"},{"startTime":1919.395,"endTime":1923.915,"body":"trained at a shorter muscle length because"},{"startTime":1923.915,"endTime":1926.895,"body":"the elbow is in front of the body."},{"startTime":1927.075,"endTime":1932.895,"body":"But because the pad is there that your"},{"startTime":1927.075,"endTime":1932.895,"body":"elbow is resting on, you're training,"},{"startTime":1932.895,"endTime":1936.995,"body":"there's a ton of tension at the longest"},{"startTime":1932.895,"endTime":1936.995,"body":"length that you achieve."},{"startTime":1936.995,"endTime":1941.075,"body":"So you're just not, you're not achieving a"},{"startTime":1936.995,"endTime":1941.075,"body":"long muscle length for the bicep because"},{"startTime":1941.075,"endTime":1942.145,"body":"it's in front of your body."},{"startTime":1942.145,"endTime":1943.797,"body":"You would have to put the bicep."},{"startTime":1943.807,"endTime":1948.927,"body":"your body to receive a long muscle length"},{"startTime":1943.807,"endTime":1948.927,"body":"or to achieve a long muscle length."},{"startTime":1948.927,"endTime":1952.847,"body":"But the preacher curl is great because it"},{"startTime":1948.927,"endTime":1952.847,"body":"provides a ton of tension."},{"startTime":1952.847,"endTime":1957.307,"body":"In fact, the most tension at the point"},{"startTime":1952.847,"endTime":1957.307,"body":"where the bicep is the longest."},{"startTime":1957.367,"endTime":1961.797,"body":"So this brings us to this point of to"},{"startTime":1957.367,"endTime":1961.797,"body":"optimize gains."},{"startTime":1961.797,"endTime":1963.097,"body":"And this isn't just for biceps."},{"startTime":1963.097,"endTime":1964.157,"body":"It's for any muscle group."},{"startTime":1964.157,"endTime":1968.287,"body":"We want to not just train it along muscle"},{"startTime":1964.157,"endTime":1968.287,"body":"length, but we want to put tension on the"},{"startTime":1968.287,"endTime":1970.059,"body":"muscle at a long muscle."},{"startTime":1970.079,"endTime":1973.599,"body":"And when you look at the comparison of the"},{"startTime":1970.079,"endTime":1973.599,"body":"preacher curl to the incline dumbbell"},{"startTime":1973.599,"endTime":1976.939,"body":"curl, they actually did a study to compare"},{"startTime":1973.599,"endTime":1976.939,"body":"this, which is dope because it gives us"},{"startTime":1976.939,"endTime":1982.439,"body":"this really cool insight that it's"},{"startTime":1976.939,"endTime":1982.439,"body":"actually the preacher curl, which provides"},{"startTime":1982.439,"endTime":1984.819,"body":"more tension at its longest length."},{"startTime":1984.819,"endTime":1989.839,"body":"That's more effective for growth than the"},{"startTime":1984.819,"endTime":1989.839,"body":"incline dumbbell curl, which has the"},{"startTime":1989.839,"endTime":1993.759,"body":"muscle at a longer length, but lacks"},{"startTime":1989.839,"endTime":1993.759,"body":"tension at that long length."},{"startTime":1993.759,"endTime":1996.983,"body":"So I think that that that information is."},{"startTime":1997.407,"endTime":2001.887,"body":"maybe somewhat intuitive for people that"},{"startTime":1997.407,"endTime":2001.887,"body":"put a lot of thought into it, but I will"},{"startTime":2001.887,"endTime":2005.387,"body":"say until the last few years of all of"},{"startTime":2001.887,"endTime":2005.387,"body":"this length and stuff and length and"},{"startTime":2005.387,"endTime":2008.907,"body":"overloaded and where the tension is and"},{"startTime":2005.387,"endTime":2008.907,"body":"all this stuff, I hadn't thought a lot"},{"startTime":2008.907,"endTime":2011.967,"body":"about it from that frame of reference."},{"startTime":2011.967,"endTime":2012.567,"body":"How about you?"},{"startTime":2012.567,"endTime":2015.747,"body":"Like what has that study and the just"},{"startTime":2012.567,"endTime":2015.747,"body":"bicep training in general, long muscle"},{"startTime":2015.747,"endTime":2017.623,"body":"length stuff, what has that kind of taught"},{"startTime":2015.747,"endTime":2017.623,"body":"you?"},{"startTime":2018.566,"endTime":2022.766,"body":"It's confusing, right?"},{"startTime":2022.766,"endTime":2027.106,"body":"But I think the example you gave is a very"},{"startTime":2022.766,"endTime":2027.106,"body":"realistic example that anyone who's spent"},{"startTime":2027.106,"endTime":2031.286,"body":"enough time training can think back to the"},{"startTime":2027.106,"endTime":2031.286,"body":"times that they've done that movements and"},{"startTime":2031.286,"endTime":2033.946,"body":"identify with that, right?"},{"startTime":2034.406,"endTime":2037.166,"body":"Now, with the preacher curl, right?"},{"startTime":2037.166,"endTime":2042.326,"body":"Where, like you said, especially if you're"},{"startTime":2037.166,"endTime":2042.326,"body":"doing a dumbbell or an easy bar, you're"},{"startTime":2042.326,"endTime":2046.926,"body":"not typically getting that full lockout"},{"startTime":2042.326,"endTime":2046.926,"body":"because it feels like your fucking elbow"},{"startTime":2046.926,"endTime":2047.734,"body":"is going to snap."},{"startTime":2047.734,"endTime":2051.794,"body":"backwards, you know, and it's it's"},{"startTime":2047.734,"endTime":2051.794,"body":"terribly uncomfortable."},{"startTime":2051.8140000000003,"endTime":2057.194,"body":"But at wherever you stop the movement,"},{"startTime":2051.8140000000003,"endTime":2057.194,"body":"which is, you know, longer than shorter,"},{"startTime":2057.194,"endTime":2062.114,"body":"there is an insane amount of tension,"},{"startTime":2057.194,"endTime":2062.114,"body":"which is why it feels like your elbows"},{"startTime":2062.114,"endTime":2063.294,"body":"going to snap."},{"startTime":2063.294,"endTime":2063.9939999999997,"body":"Right."},{"startTime":2064.034,"endTime":2069.874,"body":"Relative to like, you know, incline"},{"startTime":2064.034,"endTime":2069.874,"body":"dumbbell curl or the seated cable curl"},{"startTime":2069.874,"endTime":2074.014,"body":"mimicking that you don't have that near,"},{"startTime":2069.874,"endTime":2074.014,"body":"you know, the amount of tension because"},{"startTime":2074.014,"endTime":2075.382,"body":"you don't kind of have that fulcrum."},{"startTime":2075.382,"endTime":2079.682,"body":"you know, with gravity pulling on one side"},{"startTime":2075.382,"endTime":2079.682,"body":"and in the one part being fixated behind"},{"startTime":2079.682,"endTime":2080.942,"body":"your tricep."},{"startTime":2081.682,"endTime":2085.702,"body":"then I think it makes perfect sense if you"},{"startTime":2081.682,"endTime":2085.702,"body":"just, I mean, if you've done both and"},{"startTime":2085.702,"endTime":2090.495,"body":"spent any kind of time training them, like"},{"startTime":2085.702,"endTime":2090.495,"body":"you, like, yeah, it makes perfect sense."},{"startTime":2090.495,"endTime":2091.355,"body":"Yeah."},{"startTime":2091.355,"endTime":2097.395,"body":"Well, so what this study and this general"},{"startTime":2091.355,"endTime":2097.395,"body":"exploration of biceps and muscle length"},{"startTime":2097.395,"endTime":2103.875,"body":"has kind of created in my brain and where"},{"startTime":2097.395,"endTime":2103.875,"body":"it begins to go now is, okay, preacher"},{"startTime":2103.875,"endTime":2108.015,"body":"curls are great because there's a lot of"},{"startTime":2103.875,"endTime":2108.015,"body":"tension at a relatively long muscle length"},{"startTime":2108.015,"endTime":2112.115,"body":"and incline curls are great because they"},{"startTime":2108.015,"endTime":2112.115,"body":"get you a longer muscle length."},{"startTime":2112.115,"endTime":2117.435,"body":"How can we combine these two movements"},{"startTime":2112.115,"endTime":2117.435,"body":"together to kind of get the best of both"},{"startTime":2117.435,"endTime":2118.175,"body":"worlds?"},{"startTime":2118.175,"endTime":2122.775,"body":"because we know that there's something"},{"startTime":2118.175,"endTime":2122.775,"body":"about having that elbow pad there for the"},{"startTime":2122.775,"endTime":2126.435,"body":"preacher curl that allows you to feel that"},{"startTime":2122.775,"endTime":2126.435,"body":"incredible tension at the bottom."},{"startTime":2126.555,"endTime":2130.195,"body":"So I think there's kind of two ways, three"},{"startTime":2126.555,"endTime":2130.195,"body":"ways maybe, three ways that we can talk"},{"startTime":2130.195,"endTime":2132.755,"body":"about kind of how to optimize this."},{"startTime":2132.775,"endTime":2139.895,"body":"And so the first one, the most obvious one"},{"startTime":2132.775,"endTime":2139.895,"body":"would be to get a pad, a preacher pad of"},{"startTime":2139.895,"endTime":2143.995,"body":"some sort, and to get your elbow behind"},{"startTime":2139.895,"endTime":2143.995,"body":"your body."},{"startTime":2143.995,"endTime":2147.859,"body":"And so if you look at these new benches"},{"startTime":2143.995,"endTime":2147.859,"body":"that Prime has,"},{"startTime":2147.871,"endTime":2151.591,"body":"they have these wings that come off the"},{"startTime":2147.871,"endTime":2151.591,"body":"side of the bench that you can buy."},{"startTime":2151.591,"endTime":2155.811,"body":"It's like an additional, I don't know, 170"},{"startTime":2151.591,"endTime":2155.811,"body":"to $200, which is kind of crazy for some"},{"startTime":2155.811,"endTime":2157.811,"body":"like little pads that you add to a bench."},{"startTime":2157.811,"endTime":2161.211,"body":"But you have this prime bench, you get"},{"startTime":2157.811,"endTime":2161.211,"body":"these little pads."},{"startTime":2161.211,"endTime":2163.071,"body":"They're like little preacher curl pads."},{"startTime":2163.071,"endTime":2168.251,"body":"And essentially what that allows you to do"},{"startTime":2163.071,"endTime":2168.251,"body":"is have a preacher support anytime that"},{"startTime":2168.251,"endTime":2173.071,"body":"your arm is, I guess, however you want to"},{"startTime":2168.251,"endTime":2173.071,"body":"orient your body so that you can create"},{"startTime":2173.071,"endTime":2174.991,"body":"the longest muscle length possible."},{"startTime":2174.991,"endTime":2176.823,"body":"And so you can do that."},{"startTime":2176.991,"endTime":2180.551,"body":"by like one way that would be really"},{"startTime":2176.991,"endTime":2180.551,"body":"simple to do this if you don't have the"},{"startTime":2180.551,"endTime":2183.971,"body":"cool prime bench is to find a preacher"},{"startTime":2180.551,"endTime":2183.971,"body":"bench."},{"startTime":2183.971,"endTime":2187.891,"body":"But instead of doing it the normal way"},{"startTime":2183.971,"endTime":2187.891,"body":"where you put your elbows in front of your"},{"startTime":2187.891,"endTime":2193.271,"body":"body, it would be to lean your body back"},{"startTime":2187.891,"endTime":2193.271,"body":"against the preacher bench where your arm"},{"startTime":2193.271,"endTime":2196.701,"body":"is then resting on the preacher bench"},{"startTime":2193.271,"endTime":2196.701,"body":"behind your body."},{"startTime":2196.701,"endTime":2199.991,"body":"So you're kind of emulating the torso"},{"startTime":2196.701,"endTime":2199.991,"body":"angle that you get from the incline"},{"startTime":2199.991,"endTime":2200.701,"body":"dumbbell curl."},{"startTime":2200.701,"endTime":2204.607,"body":"But now you have that support for your"},{"startTime":2200.701,"endTime":2204.607,"body":"humerus for your upper arm."},{"startTime":2204.607,"endTime":2208.847,"body":"that allows you to not just achieve a long"},{"startTime":2204.607,"endTime":2208.847,"body":"muscle length for your bicep, but then to"},{"startTime":2208.847,"endTime":2212.827,"body":"achieve tension at that long muscle"},{"startTime":2208.847,"endTime":2212.827,"body":"length."},{"startTime":2212.827,"endTime":2218.927,"body":"You could make that even better by having"},{"startTime":2212.827,"endTime":2218.927,"body":"a cable come from behind you on a"},{"startTime":2218.927,"endTime":2224.267,"body":"relatively low cable setup so that it's"},{"startTime":2218.927,"endTime":2224.267,"body":"not gonna interfere with the bench itself."},{"startTime":2224.267,"endTime":2228.727,"body":"And you could legitimately have your"},{"startTime":2224.267,"endTime":2228.727,"body":"elbows behind your body like you're doing"},{"startTime":2228.727,"endTime":2232.831,"body":"a face -away curl, but you're resting your"},{"startTime":2228.727,"endTime":2232.831,"body":"elbows on that pad."},{"startTime":2232.831,"endTime":2236.471,"body":"which then provide even additional"},{"startTime":2232.831,"endTime":2236.471,"body":"support, gives you something to push"},{"startTime":2236.471,"endTime":2240.131,"body":"against as you're curling, keeps your"},{"startTime":2236.471,"endTime":2240.131,"body":"elbows behind your body the entire time"},{"startTime":2240.131,"endTime":2243.121,"body":"and doesn't allow shoulder flexion."},{"startTime":2243.121,"endTime":2247.691,"body":"So it doesn't allow you to bring your arm"},{"startTime":2243.121,"endTime":2247.691,"body":"forward as you're lifting the weight,"},{"startTime":2247.691,"endTime":2250.811,"body":"which keeps more tension into the bicep"},{"startTime":2247.691,"endTime":2250.811,"body":"there as well."},{"startTime":2251.771,"endTime":2258.871,"body":"So I guess that if you want to go one step"},{"startTime":2251.771,"endTime":2258.871,"body":"slightly less productive than that, you"},{"startTime":2258.871,"endTime":2261.055,"body":"could just do a face away curl."},{"startTime":2261.055,"endTime":2264.915,"body":"which I think is totally fine and"},{"startTime":2261.055,"endTime":2264.915,"body":"effective because the beauty of the face"},{"startTime":2264.915,"endTime":2269.215,"body":"-way curl is that there's a ton of tension"},{"startTime":2264.915,"endTime":2269.215,"body":"as those arms are behind you, as the cable"},{"startTime":2269.215,"endTime":2272.735,"body":"is pulling your arm back and down behind"},{"startTime":2269.215,"endTime":2272.735,"body":"you."},{"startTime":2272.735,"endTime":2278.555,"body":"It's just that by lacking that preacher"},{"startTime":2272.735,"endTime":2278.555,"body":"pad support for your elbow, there's less"},{"startTime":2278.555,"endTime":2284.215,"body":"stability and there's higher proclivity to"},{"startTime":2278.555,"endTime":2284.215,"body":"allow shoulder flexion to occur and to"},{"startTime":2284.215,"endTime":2286.515,"body":"bring your arm forward as you curl."},{"startTime":2286.515,"endTime":2290.495,"body":"But if you can hold yourself accountable"},{"startTime":2286.515,"endTime":2290.495,"body":"to pin the..."},{"startTime":2290.495,"endTime":2291.835,"body":"the arms behind your body."},{"startTime":2291.835,"endTime":2293.645,"body":"I almost kind of pin them into my lats."},{"startTime":2293.645,"endTime":2298.035,"body":"Like I think about it, like my scapula is"},{"startTime":2293.645,"endTime":2298.035,"body":"holding my arms in place."},{"startTime":2298.035,"endTime":2302.195,"body":"And then I just elbow flex from that"},{"startTime":2298.035,"endTime":2302.195,"body":"position so that my arm isn't moving"},{"startTime":2302.195,"endTime":2303.935,"body":"forward as well."},{"startTime":2304.515,"endTime":2308.555,"body":"So those are all really great options"},{"startTime":2304.515,"endTime":2308.555,"body":"where you can kind of get the best of all"},{"startTime":2308.555,"endTime":2311.095,"body":"worlds where you're getting the long"},{"startTime":2308.555,"endTime":2311.095,"body":"muscle length, but you're also getting a"},{"startTime":2311.095,"endTime":2312.795,"body":"ton of tension there."},{"startTime":2312.795,"endTime":2313.305,"body":"What do you think?"},{"startTime":2313.305,"endTime":2315.095,"body":"Have you experimented with those?"},{"startTime":2315.222,"endTime":2319.042,"body":"Yeah, so I was just gonna add something"},{"startTime":2315.222,"endTime":2319.042,"body":"that I do when I perform the, you know,"},{"startTime":2319.042,"endTime":2324.882,"body":"behind the back, I'm sorry, face away dual"},{"startTime":2319.042,"endTime":2324.882,"body":"cable curl is obviously the, like you"},{"startTime":2324.882,"endTime":2326.152,"body":"said, the arms are behind you."},{"startTime":2326.152,"endTime":2332.922,"body":"I will flare my lats to give me like a"},{"startTime":2326.152,"endTime":2332.922,"body":"little bit of like a, just a, like a,"},{"startTime":2332.922,"endTime":2333.872,"body":"what's the word?"},{"startTime":2333.872,"endTime":2339.702,"body":"Like proprioception, something to give me"},{"startTime":2333.872,"endTime":2339.702,"body":"a cue to like wedge my tricep into."},{"startTime":2339.702,"endTime":2341.642,"body":"It's a side of my tricep, right?"},{"startTime":2341.642,"endTime":2345.174,"body":"But it's still enough to where like I feel"},{"startTime":2341.642,"endTime":2345.174,"body":"extra stability."},{"startTime":2345.174,"endTime":2347.194,"body":"for me to just generate force from, right?"},{"startTime":2347.194,"endTime":2352.594,"body":"I mean, like with most movements, the more"},{"startTime":2347.194,"endTime":2352.594,"body":"stable that you can get whatever area that"},{"startTime":2352.594,"endTime":2356.634,"body":"you're trying to generate the force from,"},{"startTime":2352.594,"endTime":2356.634,"body":"you can typically generate greater forces"},{"startTime":2356.634,"endTime":2357.394,"body":"from that."},{"startTime":2357.394,"endTime":2360.781,"body":"So I flare my lats a little bit to help me"},{"startTime":2357.394,"endTime":2360.781,"body":"do that."},{"startTime":2361.599,"endTime":2363.219,"body":"Yeah, no, I do the exact same."},{"startTime":2363.219,"endTime":2367.699,"body":"And the same idea that you're talking"},{"startTime":2363.219,"endTime":2367.699,"body":"about, I also implement into my seated"},{"startTime":2367.699,"endTime":2368.679,"body":"face -away curl."},{"startTime":2368.679,"endTime":2372.319,"body":"So when I have a seated face -away curl"},{"startTime":2368.679,"endTime":2372.319,"body":"where it's set up like an incline curl"},{"startTime":2372.319,"endTime":2378.139,"body":"would be, I just pin my triceps into the"},{"startTime":2372.319,"endTime":2378.139,"body":"side of the bench, which is the same thing"},{"startTime":2378.139,"endTime":2381.379,"body":"that you're talking about if you were"},{"startTime":2378.139,"endTime":2381.379,"body":"doing them freestanding without a bench,"},{"startTime":2381.379,"endTime":2383.979,"body":"just to provide that stability there."},{"startTime":2383.979,"endTime":2386.999,"body":"And so I think those are really"},{"startTime":2383.979,"endTime":2386.999,"body":"productive."},{"startTime":2387.779,"endTime":2390.423,"body":"I do think using the preacher pad is..."},{"startTime":2391.327,"endTime":2394.027,"body":"marginally better than not."},{"startTime":2394.027,"endTime":2400.227,"body":"But I think for us with big lats and the"},{"startTime":2394.027,"endTime":2400.227,"body":"ability to brace and stabilize in that"},{"startTime":2400.227,"endTime":2406.847,"body":"manner and the experience to understand"},{"startTime":2400.227,"endTime":2406.847,"body":"that we're not bringing the arm forward as"},{"startTime":2406.847,"endTime":2410.467,"body":"we're curling, like we're not doing a"},{"startTime":2406.847,"endTime":2410.467,"body":"front raise for our shoulders as we're"},{"startTime":2410.467,"endTime":2414.347,"body":"curling, we're locking the arm in place"},{"startTime":2410.467,"endTime":2414.347,"body":"and then we're just bending at the elbow."},{"startTime":2414.347,"endTime":2417.599,"body":"If you're able to implement that, then I"},{"startTime":2414.347,"endTime":2417.599,"body":"think that..."},{"startTime":2417.599,"endTime":2422.279,"body":"that movement is only marginally less"},{"startTime":2417.599,"endTime":2422.279,"body":"effective than having the proper wings on"},{"startTime":2422.279,"endTime":2424.359,"body":"the bench or anything like that."},{"startTime":2424.359,"endTime":2429.759,"body":"So I do think that's the number one bicep"},{"startTime":2424.359,"endTime":2429.759,"body":"movement, because it's gonna combine"},{"startTime":2429.759,"endTime":2433.819,"body":"tension at long muscle lengths and long"},{"startTime":2429.759,"endTime":2433.819,"body":"muscle lengths itself."},{"startTime":2434.159,"endTime":2436.739,"body":"So I think that would be my number one."},{"startTime":2436.739,"endTime":2438.879,"body":"This is one of those variations."},{"startTime":2438.879,"endTime":2440.407,"body":"Would you agree with that?"},{"startTime":2440.754,"endTime":2441.674,"body":"I would definitely agree."},{"startTime":2441.674,"endTime":2442.194,"body":"Yeah."},{"startTime":2442.194,"endTime":2444.134,"body":"If you're like Aaron, you get to choose"},{"startTime":2442.194,"endTime":2444.134,"body":"two."},{"startTime":2444.134,"endTime":2446.291,"body":"That's 100 % one of them."},{"startTime":2446.291,"endTime":2447.171,"body":"Yeah."},{"startTime":2447.171,"endTime":2451.671,"body":"So, so for sure, for me, the behind the"},{"startTime":2447.171,"endTime":2451.671,"body":"back with some sort of tension at long"},{"startTime":2451.671,"endTime":2453.141,"body":"muscle length is the number one."},{"startTime":2453.141,"endTime":2455.511,"body":"I think the number two would be the"},{"startTime":2453.141,"endTime":2455.511,"body":"preacher."},{"startTime":2455.511,"endTime":2459.111,"body":"So I think now we're moving the elbow into"},{"startTime":2455.511,"endTime":2459.111,"body":"the front position."},{"startTime":2459.111,"endTime":2463.451,"body":"So it's in front of your body, but you're"},{"startTime":2459.111,"endTime":2463.451,"body":"putting a pad there so that you have a ton"},{"startTime":2463.451,"endTime":2466.571,"body":"of support and you're getting a lot of"},{"startTime":2463.451,"endTime":2466.571,"body":"tension at the long muscle length, even"},{"startTime":2466.571,"endTime":2468.711,"body":"though the muscle length is not as long."},{"startTime":2469.171,"endTime":2471.839,"body":"and one of my favorite versions of this,"},{"startTime":2471.839,"endTime":2473.459,"body":"because I don't have a preacher curl"},{"startTime":2471.839,"endTime":2473.459,"body":"machine."},{"startTime":2473.459,"endTime":2477.429,"body":"I actually have found a few preacher curl"},{"startTime":2473.459,"endTime":2477.429,"body":"machines that are, man, chef's kiss,"},{"startTime":2477.429,"endTime":2478.309,"body":"they're so good."},{"startTime":2478.309,"endTime":2479.989,"body":"But I don't have one."},{"startTime":2479.989,"endTime":2484.959,"body":"And so what I've found at home to be my"},{"startTime":2479.989,"endTime":2484.959,"body":"favorite version of this is to take an"},{"startTime":2484.959,"endTime":2488.058,"body":"incline bench and face it the wrong way."},{"startTime":2488.058,"endTime":2489.679,"body":"So it's facing into the cable machine."},{"startTime":2489.679,"endTime":2492.109,"body":"And then I loop my arm over the incline"},{"startTime":2489.679,"endTime":2492.109,"body":"bench."},{"startTime":2492.109,"endTime":2497.099,"body":"So I'm kind of doing like a down slope"},{"startTime":2492.109,"endTime":2497.099,"body":"incline curl, but I'm doing it with a"},{"startTime":2497.099,"endTime":2497.833,"body":"cable."},{"startTime":2497.855,"endTime":2502.435,"body":"because I mean, I think a dumbbell is fine"},{"startTime":2497.855,"endTime":2502.435,"body":"and effective for preacher curls too,"},{"startTime":2502.435,"endTime":2504.535,"body":"because you're getting that tension at the"},{"startTime":2502.435,"endTime":2504.535,"body":"long muscle length."},{"startTime":2504.535,"endTime":2507.655,"body":"What I love about the cable is that it"},{"startTime":2504.535,"endTime":2507.655,"body":"gives you the tension at the long muscle"},{"startTime":2507.655,"endTime":2510.955,"body":"length, but then it also gives you that"},{"startTime":2507.655,"endTime":2510.955,"body":"even resistance profile where you're"},{"startTime":2510.955,"endTime":2513.715,"body":"getting tension throughout the movement"},{"startTime":2510.955,"endTime":2513.715,"body":"too."},{"startTime":2514.075,"endTime":2519.335,"body":"So I love that kind of down slope preacher"},{"startTime":2514.075,"endTime":2519.335,"body":"cable curl."},{"startTime":2519.335,"endTime":2521.623,"body":"What would you put as your number two?"},{"startTime":2524.15,"endTime":2529.69,"body":"It would be a preacher curl machine if"},{"startTime":2524.15,"endTime":2529.69,"body":"it's a good one, which this, I'm glad you"},{"startTime":2529.69,"endTime":2532.81,"body":"asked, because this is something I wanted"},{"startTime":2529.69,"endTime":2532.81,"body":"to kind of bring up and get some of your"},{"startTime":2532.81,"endTime":2533.79,"body":"points on."},{"startTime":2533.79,"endTime":2540.43,"body":"I find that past a certain level of"},{"startTime":2533.79,"endTime":2540.43,"body":"strength using the preacher curl, whether"},{"startTime":2540.43,"endTime":2543.33,"body":"that's like a traditional one where you're"},{"startTime":2540.43,"endTime":2543.33,"body":"sitting down and using the easy bar that"},{"startTime":2543.33,"endTime":2548.79,"body":"you're loading plates on or a unilateral"},{"startTime":2543.33,"endTime":2548.79,"body":"with a dumbbell, I, this is my personal"},{"startTime":2548.79,"endTime":2550.67,"body":"opinion, so it could be wrong."},{"startTime":2550.67,"endTime":2554.166,"body":"I feel like the risk associated with that"},{"startTime":2550.67,"endTime":2554.166,"body":"as you get,"},{"startTime":2554.166,"endTime":2556.706,"body":"pretty strong skyrockets."},{"startTime":2556.706,"endTime":2560.646,"body":"Like that is one of the few movements"},{"startTime":2556.706,"endTime":2560.646,"body":"where if I'm performing it, my body the"},{"startTime":2560.646,"endTime":2562.566,"body":"entire time is like, don't fucking do"},{"startTime":2560.646,"endTime":2562.566,"body":"this."},{"startTime":2562.566,"endTime":2563.566,"body":"Don't fucking do this."},{"startTime":2563.566,"endTime":2564.656,"body":"Do not fucking do this."},{"startTime":2564.656,"endTime":2566.246,"body":"And I'm like, okay, I'll listen."},{"startTime":2566.246,"endTime":2567.126,"body":"I'll listen."},{"startTime":2567.126,"endTime":2569.286,"body":"But it just, it feels horrible."},{"startTime":2569.286,"endTime":2572.336,"body":"Like it literally feels like things are"},{"startTime":2569.286,"endTime":2572.336,"body":"going to pop in there."},{"startTime":2572.336,"endTime":2578.846,"body":"And I think it's because to get, for it to"},{"startTime":2572.336,"endTime":2578.846,"body":"be heavy enough for you to have some kind"},{"startTime":2578.846,"endTime":2583.547,"body":"of tension through the mid range, it's"},{"startTime":2578.846,"endTime":2583.547,"body":"incredibly heavy at the bottom."},{"startTime":2583.547,"endTime":2584.287,"body":"bottom."},{"startTime":2584.287,"endTime":2584.887,"body":"Yeah."},{"startTime":2585.798,"endTime":2590.778,"body":"I would say it would be like a either a"},{"startTime":2585.798,"endTime":2590.778,"body":"plate loaded preacher curl machine or you"},{"startTime":2590.778,"endTime":2592.558,"body":"know pin loaded."},{"startTime":2592.718,"endTime":2596.798,"body":"Fortunately most you're going to find"},{"startTime":2592.718,"endTime":2596.798,"body":"these in most gym locations that are"},{"startTime":2596.798,"endTime":2598.184,"body":"pretty decent."},{"startTime":2598.847,"endTime":2604.787,"body":"Yeah, I've seen enough of those bicep tear"},{"startTime":2598.847,"endTime":2604.787,"body":"videos on the internet to be scared as"},{"startTime":2604.787,"endTime":2605.367,"body":"well."},{"startTime":2605.367,"endTime":2610.167,"body":"And it's always, every time you see a"},{"startTime":2605.367,"endTime":2610.167,"body":"bicep tear video, it's a preacher curl."},{"startTime":2610.167,"endTime":2613.367,"body":"And it's always a free weight preacher"},{"startTime":2610.167,"endTime":2613.367,"body":"curl."},{"startTime":2613.367,"endTime":2615.667,"body":"So I have a few thoughts on this."},{"startTime":2615.667,"endTime":2620.147,"body":"I think there are two things that"},{"startTime":2615.667,"endTime":2620.147,"body":"contribute to this disaster of tearing"},{"startTime":2620.147,"endTime":2621.967,"body":"biceps on preacher curls."},{"startTime":2622.087,"endTime":2625.127,"body":"One is if the pad is too flat."},{"startTime":2625.127,"endTime":2628.671,"body":"So if when you think about where the"},{"startTime":2625.127,"endTime":2628.671,"body":"tension is gonna be the highest,"},{"startTime":2628.671,"endTime":2633.171,"body":"If you have a pad for your elbows and it's"},{"startTime":2628.671,"endTime":2633.171,"body":"completely flat, just even though these"},{"startTime":2633.171,"endTime":2636.471,"body":"don't really exist completely flat,"},{"startTime":2633.171,"endTime":2636.471,"body":"they're usually angled in some way, but"},{"startTime":2636.471,"endTime":2641.431,"body":"imagine if it's completely flat, then the"},{"startTime":2636.471,"endTime":2641.431,"body":"point of most resistance is going to be"},{"startTime":2641.431,"endTime":2643.051,"body":"that very bottom position."},{"startTime":2643.051,"endTime":2647.971,"body":"Because as soon as you begin to curl, that"},{"startTime":2643.051,"endTime":2647.971,"body":"is the most, the most length and position"},{"startTime":2647.971,"endTime":2650.951,"body":"you can get, the most tension you can get"},{"startTime":2647.971,"endTime":2650.951,"body":"in the length and position."},{"startTime":2650.951,"endTime":2654.487,"body":"As the pad gets, gets steeper,"},{"startTime":2654.527,"endTime":2658.197,"body":"So now imagine the complete opposite where"},{"startTime":2654.527,"endTime":2658.197,"body":"the pad is completely vertical."},{"startTime":2658.197,"endTime":2659.507,"body":"So it's not angled at all."},{"startTime":2659.507,"endTime":2661.847,"body":"Imagine it's just completely vertical."},{"startTime":2661.847,"endTime":2665.617,"body":"Well, now you're almost at a point where"},{"startTime":2661.847,"endTime":2665.617,"body":"there's very little tension at the bottom,"},{"startTime":2665.617,"endTime":2669.367,"body":"or at least there's less than there would"},{"startTime":2665.617,"endTime":2669.367,"body":"be if that plat pad was completely flat,"},{"startTime":2669.367,"endTime":2671.327,"body":"like horizontal to the ground."},{"startTime":2671.427,"endTime":2674.327,"body":"So I think the angle of the pad really"},{"startTime":2671.427,"endTime":2674.327,"body":"matters."},{"startTime":2674.327,"endTime":2680.503,"body":"And the ones that are more, that are less"},{"startTime":2674.327,"endTime":2680.503,"body":"angled are going to provide a..."},{"startTime":2681.247,"endTime":2685.707,"body":"more nauseating feeling in that like,"},{"startTime":2681.247,"endTime":2685.707,"body":"shit, I might tear a bicep than the ones"},{"startTime":2685.707,"endTime":2687.517,"body":"that are angled more steeply."},{"startTime":2687.517,"endTime":2689.186,"body":"So I think that's one concern."},{"startTime":2689.186,"endTime":2692.847,"body":"The second concern is in being in extreme"},{"startTime":2689.186,"endTime":2692.847,"body":"supination."},{"startTime":2692.887,"endTime":2695.927,"body":"So that would be your palms facing up."},{"startTime":2695.927,"endTime":2701.107,"body":"And when you're in an easy bar curl,"},{"startTime":2695.927,"endTime":2701.107,"body":"there's no way out than your palms facing"},{"startTime":2701.107,"endTime":2701.977,"body":"straight up."},{"startTime":2701.977,"endTime":2704.987,"body":"And that's why that feels so awkward at"},{"startTime":2701.977,"endTime":2704.987,"body":"the bottom."},{"startTime":2704.987,"endTime":2711.351,"body":"I think that if you can even get a very"},{"startTime":2704.987,"endTime":2711.351,"body":"slight turn toward like,"},{"startTime":2712.287,"endTime":2713.487,"body":"semi -neutral."},{"startTime":2713.487,"endTime":2716.327,"body":"So call it like half supinated, half"},{"startTime":2713.487,"endTime":2716.327,"body":"neutral."},{"startTime":2716.327,"endTime":2719.867,"body":"I think that that changes that stress on"},{"startTime":2716.327,"endTime":2719.867,"body":"the biceps significantly."},{"startTime":2719.867,"endTime":2724.007,"body":"And you'll see a lot of the preacher curl"},{"startTime":2719.867,"endTime":2724.007,"body":"machines now are actually made with"},{"startTime":2724.007,"endTime":2726.307,"body":"handles that kind of V."},{"startTime":2726.307,"endTime":2730.937,"body":"So you're able to get that like half"},{"startTime":2726.307,"endTime":2730.937,"body":"supination, half neutral grip curl."},{"startTime":2730.937,"endTime":2736.887,"body":"And I think that that just feels much less"},{"startTime":2730.937,"endTime":2736.887,"body":"tragic than the completely supinated"},{"startTime":2736.887,"endTime":2737.607,"body":"version."},{"startTime":2737.607,"endTime":2740.347,"body":"You're nodding as if you agree as well."},{"startTime":2740.447,"endTime":2741.495,"body":"Yeah."},{"startTime":2742.198,"endTime":2745.047,"body":"Yes, 100 percent, 100 percent."},{"startTime":2745.047,"endTime":2748.027,"body":"I think the nice thing about cables and"},{"startTime":2745.047,"endTime":2748.027,"body":"dumbbells when you're doing a preacher is"},{"startTime":2748.027,"endTime":2754.527,"body":"that you can find that semi supinated"},{"startTime":2748.027,"endTime":2754.527,"body":"position without having to be locked into"},{"startTime":2754.527,"endTime":2757.447,"body":"true supination the entire time."},{"startTime":2758.487,"endTime":2762.187,"body":"So I do put the preacher up there and I do"},{"startTime":2758.487,"endTime":2762.187,"body":"think, you know, avoiding extreme"},{"startTime":2762.187,"endTime":2764.127,"body":"supination is probably a good idea."},{"startTime":2764.127,"endTime":2767.987,"body":"You probably will get slightly less length"},{"startTime":2764.127,"endTime":2767.987,"body":"out of your bicep, but I wouldn't really"},{"startTime":2767.987,"endTime":2770.487,"body":"worry about that too much because..."},{"startTime":2770.879,"endTime":2774.579,"body":"The preacher curl naturally is going to"},{"startTime":2770.879,"endTime":2774.579,"body":"put you into internal rotation more than"},{"startTime":2774.579,"endTime":2777.469,"body":"the, behind the back curl is going to do."},{"startTime":2777.469,"endTime":2781.079,"body":"So if we assume that behind the back curl"},{"startTime":2777.469,"endTime":2781.079,"body":"and external rotation at the shoulder is"},{"startTime":2781.079,"endTime":2785.179,"body":"going to train more long head, then it's"},{"startTime":2781.079,"endTime":2785.179,"body":"okay if we're not getting extreme"},{"startTime":2785.179,"endTime":2786.569,"body":"supination on the preacher curl."},{"startTime":2786.569,"endTime":2790.059,"body":"And we're getting a little bit more short"},{"startTime":2786.569,"endTime":2790.059,"body":"head in there, which kind of brings me"},{"startTime":2790.059,"endTime":2795.379,"body":"into my next points of, of exercise"},{"startTime":2790.059,"endTime":2795.379,"body":"selection, which would be that the short"},{"startTime":2795.379,"endTime":2796.351,"body":"head of the bicep."},{"startTime":2796.351,"endTime":2801.031,"body":"does do internal rotation and kind of"},{"startTime":2796.351,"endTime":2801.031,"body":"comes across the body when you curl."},{"startTime":2801.031,"endTime":2804.531,"body":"So I don't want to overcomplicate this"},{"startTime":2801.031,"endTime":2804.531,"body":"because this was one of the confusing"},{"startTime":2804.531,"endTime":2809.891,"body":"things for me when we went to end one, but"},{"startTime":2804.531,"endTime":2809.891,"body":"essentially, internal rotation is going to"},{"startTime":2809.891,"endTime":2811.391,"body":"have your bicep curl."},{"startTime":2811.391,"endTime":2814.051,"body":"If your shoulder is going to internally"},{"startTime":2811.391,"endTime":2814.051,"body":"rotate, you're going to kind of curl"},{"startTime":2814.051,"endTime":2815.291,"body":"across the body."},{"startTime":2815.291,"endTime":2818.451,"body":"So imagine, curling like to your opposite"},{"startTime":2815.291,"endTime":2818.451,"body":"ear."},{"startTime":2818.451,"endTime":2822.491,"body":"So your right arm is going to your left"},{"startTime":2818.451,"endTime":2822.491,"body":"ear as you curl or your left arm is going"},{"startTime":2822.491,"endTime":2823.951,"body":"to your right ear."},{"startTime":2824.863,"endTime":2828.822,"body":"Really the only ways to get that to line"},{"startTime":2824.863,"endTime":2828.822,"body":"up properly is going to be with cables."},{"startTime":2828.822,"endTime":2832.843,"body":"You're not going to be able to get any"},{"startTime":2828.822,"endTime":2832.843,"body":"decent resistance profile on that type of"},{"startTime":2832.843,"endTime":2835.223,"body":"movement with any sort of free weight"},{"startTime":2832.843,"endTime":2835.223,"body":"implement."},{"startTime":2835.223,"endTime":2838.803,"body":"So if you did want to train the short head"},{"startTime":2835.223,"endTime":2838.803,"body":"of the bicep, you do need to get into that"},{"startTime":2838.803,"endTime":2840.183,"body":"internally rotation position."},{"startTime":2840.183,"endTime":2843.063,"body":"You need to kind of come across the body a"},{"startTime":2840.183,"endTime":2843.063,"body":"little bit."},{"startTime":2843.343,"endTime":2850.683,"body":"So one of my favorite ways to do this is"},{"startTime":2843.343,"endTime":2850.683,"body":"to sit down on the ground in front of the"},{"startTime":2850.683,"endTime":2852.959,"body":"cable machine and use a low pulley."},{"startTime":2852.959,"endTime":2858.039,"body":"And then I kind of just jam my elbow into"},{"startTime":2852.959,"endTime":2858.039,"body":"my knee, almost like how you would do a"},{"startTime":2858.039,"endTime":2862.319,"body":"dumbbell concentration curl back in the"},{"startTime":2858.039,"endTime":2862.319,"body":"day, but I'd be doing it with cables."},{"startTime":2862.319,"endTime":2867.179,"body":"And so then as I'm curling, it's emulating"},{"startTime":2862.319,"endTime":2867.179,"body":"that position perfectly where I'm coming"},{"startTime":2867.179,"endTime":2868.189,"body":"across my body."},{"startTime":2868.189,"endTime":2870.579,"body":"So the cable's coming from the opposite"},{"startTime":2868.189,"endTime":2870.579,"body":"side of my body."},{"startTime":2870.579,"endTime":2873.139,"body":"And as I curl up, it goes right arm to"},{"startTime":2870.579,"endTime":2873.139,"body":"left ear."},{"startTime":2873.139,"endTime":2878.431,"body":"And I also have the additional support of"},{"startTime":2873.139,"endTime":2878.431,"body":"my elbow on my knee or on my thigh."},{"startTime":2878.431,"endTime":2881.611,"body":"So therefore I'm getting actually some"},{"startTime":2878.431,"endTime":2881.611,"body":"tension at some long muscle length as"},{"startTime":2881.611,"endTime":2885.111,"body":"well, even though it's training the short"},{"startTime":2881.611,"endTime":2885.111,"body":"head of the bicep there."},{"startTime":2885.931,"endTime":2890.551,"body":"And then I would say to go one step"},{"startTime":2885.931,"endTime":2890.551,"body":"further on bicep training, you do want"},{"startTime":2890.551,"endTime":2892.531,"body":"some hammer grip stuff."},{"startTime":2892.851,"endTime":2900.461,"body":"So a hammer grip would train our"},{"startTime":2892.851,"endTime":2900.461,"body":"brachioradialis more so than the bicep,"},{"startTime":2900.461,"endTime":2902.731,"body":"which would be like more brachialis."},{"startTime":2902.731,"endTime":2907.487,"body":"And so, you know, I think the forearm"},{"startTime":2902.731,"endTime":2907.487,"body":"muscle, the, the,"},{"startTime":2907.487,"endTime":2909.307,"body":"rato radio, right?"},{"startTime":2909.307,"endTime":2911.847,"body":"Braco radialis actually looks really cool."},{"startTime":2911.847,"endTime":2915.327,"body":"It's one of the things that I think looks"},{"startTime":2911.847,"endTime":2915.327,"body":"the coolest when people are doing rows and"},{"startTime":2915.327,"endTime":2919.787,"body":"you see that kind of big, bulgy muscle in"},{"startTime":2915.327,"endTime":2919.787,"body":"the top of the forearm right underneath"},{"startTime":2919.787,"endTime":2924.027,"body":"the elbow, kind of protrude out as you"},{"startTime":2919.787,"endTime":2924.027,"body":"begin to row."},{"startTime":2924.027,"endTime":2925.307,"body":"That's a really cool look."},{"startTime":2925.307,"endTime":2929.327,"body":"And you can really tell people that have"},{"startTime":2925.307,"endTime":2929.327,"body":"put the time in under under weights"},{"startTime":2929.327,"endTime":2930.399,"body":"because"},{"startTime":2930.399,"endTime":2933.669,"body":"That thing is not something that you get"},{"startTime":2930.399,"endTime":2933.669,"body":"when you first start training."},{"startTime":2933.669,"endTime":2937.439,"body":"Like that's developed over years and years"},{"startTime":2933.669,"endTime":2937.439,"body":"of developing man strength with pulling"},{"startTime":2937.439,"endTime":2938.219,"body":"movements."},{"startTime":2938.219,"endTime":2942.079,"body":"And I think, you know, if you want to"},{"startTime":2938.219,"endTime":2942.079,"body":"expedite that process a little doing some"},{"startTime":2942.079,"endTime":2945.015,"body":"hammer grip curling is probably a good"},{"startTime":2942.079,"endTime":2945.015,"body":"idea too."},{"startTime":2947.158,"endTime":2947.698,"body":"Yeah."},{"startTime":2947.698,"endTime":2954.218,"body":"Now, with that, I would say since we're I"},{"startTime":2947.698,"endTime":2954.218,"body":"know we're going to be moving on, is there"},{"startTime":2954.218,"endTime":2960.698,"body":"any kind of things that you find that"},{"startTime":2954.218,"endTime":2960.698,"body":"could could be just really effective or"},{"startTime":2960.698,"endTime":2965.538,"body":"helpful for someone who's maybe got like a"},{"startTime":2960.698,"endTime":2965.538,"body":"pretty decent home gym or a garage gym set"},{"startTime":2965.538,"endTime":2968.658,"body":"up and is looking for like some"},{"startTime":2965.538,"endTime":2968.658,"body":"attachments or something like that that"},{"startTime":2968.658,"endTime":2974.388,"body":"could really improve the quality and in"},{"startTime":2968.658,"endTime":2974.388,"body":"joint, reduce joint?"},{"startTime":2974.388,"endTime":2976.118,"body":"What's wrong?"},{"startTime":2976.118,"endTime":2978.414,"body":"aggravation in doing that."},{"startTime":2978.527,"endTime":2984.507,"body":"Yeah, I mean, the best thing you can do is"},{"startTime":2978.527,"endTime":2984.507,"body":"buy some sort of low pulley cable."},{"startTime":2985.846,"endTime":2987.166,"body":"Assuming they have that already."},{"startTime":2987.166,"endTime":2988.046,"body":"Yeah, they have."},{"startTime":2988.046,"endTime":2989.43,"body":"They have one of those."},{"startTime":2989.695,"endTime":2992.155,"body":"They have a low pulley cable at home."},{"startTime":2992.155,"endTime":2998.635,"body":"Then I guess the next best thing would"},{"startTime":2992.155,"endTime":2998.635,"body":"probably."},{"startTime":3000.319,"endTime":3001.579,"body":"be a shipment."},{"startTime":3001.579,"endTime":3002.009,"body":"I don't know."},{"startTime":3002.009,"endTime":3005.479,"body":"I think honestly, you could probably"},{"startTime":3002.009,"endTime":3005.479,"body":"optimize by like, like a machine preacher"},{"startTime":3005.479,"endTime":3008.279,"body":"curl, but no one's gonna buy a machine"},{"startTime":3005.479,"endTime":3008.279,"body":"preacher curl for their home gym."},{"startTime":3008.279,"endTime":3013.139,"body":"I don't I mean, maybe the pads for the"},{"startTime":3008.279,"endTime":3013.139,"body":"bench, like if you have one of those prime"},{"startTime":3013.139,"endTime":3017.019,"body":"benches, and you can get those wings for"},{"startTime":3013.139,"endTime":3017.019,"body":"the bench, like that would be pretty dope."},{"startTime":3017.019,"endTime":3024.999,"body":"If you have a hip extension machine, a 45"},{"startTime":3017.019,"endTime":3024.999,"body":"degree or a GHD, then you can do the lean"},{"startTime":3024.999,"endTime":3027.899,"body":"back version that I was talking about,"},{"startTime":3024.999,"endTime":3027.899,"body":"where you kind of lean back and you treat"},{"startTime":3027.899,"endTime":3028.959,"body":"the humps."},{"startTime":3028.959,"endTime":3031.819,"body":"as if they're the kind of preacher pad for"},{"startTime":3028.959,"endTime":3031.819,"body":"you."},{"startTime":3031.819,"endTime":3035.559,"body":"And so you can hit that behind the back"},{"startTime":3031.819,"endTime":3035.559,"body":"one that way, or you could use the humps"},{"startTime":3035.559,"endTime":3041.299,"body":"as tricep support for a forward preacher"},{"startTime":3035.559,"endTime":3041.299,"body":"curl with cables if you wanted to."},{"startTime":3041.659,"endTime":3047.659,"body":"I don't, I think beyond cables and some"},{"startTime":3041.659,"endTime":3047.659,"body":"dumbbells, I don't think there's a ton"},{"startTime":3047.659,"endTime":3050.979,"body":"that needs to go into optimizing bicep"},{"startTime":3047.659,"endTime":3050.979,"body":"training."},{"startTime":3050.979,"endTime":3053.416,"body":"Am I missing anything, anything on your"},{"startTime":3050.979,"endTime":3053.416,"body":"mind regards that?"},{"startTime":3053.416,"endTime":3056.266,"body":"maybe it was just things that maybe I"},{"startTime":3053.416,"endTime":3056.266,"body":"framed it poorly."},{"startTime":3056.266,"endTime":3058.626,"body":"So I'll take the take the loss on that."},{"startTime":3058.626,"endTime":3065.486,"body":"I've really noticed and maybe this is me"},{"startTime":3058.626,"endTime":3065.486,"body":"entering my snobby years like the nylon"},{"startTime":3065.685,"endTime":3069.906,"body":"kind of like D handles or like the soft"},{"startTime":3065.685,"endTime":3069.906,"body":"foamy D handles versus just like the steel"},{"startTime":3069.906,"endTime":3071.536,"body":"ones that are inflexible."},{"startTime":3071.536,"endTime":3073.706,"body":"Like if I go to a gym, they only have the"},{"startTime":3071.536,"endTime":3073.706,"body":"steel ones."},{"startTime":3073.706,"endTime":3075.006,"body":"I'm like, what the fuck?"},{"startTime":3075.006,"endTime":3079.286,"body":"Why I get like pretty pissed off if I'm"},{"startTime":3075.006,"endTime":3079.286,"body":"going to be completely honest."},{"startTime":3079.286,"endTime":3082.614,"body":"So like those the cast handles."},{"startTime":3082.614,"endTime":3086.394,"body":"or the variations of that I feel like are"},{"startTime":3082.614,"endTime":3086.394,"body":"very, very good."},{"startTime":3086.394,"endTime":3089.864,"body":"I feel like they're just really"},{"startTime":3086.394,"endTime":3089.864,"body":"ergonomically designed."},{"startTime":3089.864,"endTime":3092.434,"body":"They just feel a lot better on your"},{"startTime":3089.864,"endTime":3092.434,"body":"joints."},{"startTime":3093.274,"endTime":3096.294,"body":"There was one other, and then fat grips."},{"startTime":3096.294,"endTime":3100.434,"body":"I also really, really like, especially if"},{"startTime":3096.294,"endTime":3100.434,"body":"you wanted to like kind of kill two birds"},{"startTime":3100.434,"endTime":3103.584,"body":"with one stone, get some isometric work in"},{"startTime":3100.434,"endTime":3103.584,"body":"on the forms."},{"startTime":3103.584,"endTime":3108.474,"body":"Like that one I find is very, very another"},{"startTime":3103.584,"endTime":3108.474,"body":"like very simple addition to change like a"},{"startTime":3108.474,"endTime":3109.738,"body":"variation too."},{"startTime":3109.791,"endTime":3114.111,"body":"Wouldn't you say that the fat grip though"},{"startTime":3109.791,"endTime":3114.111,"body":"would take, it would train the forearm at"},{"startTime":3114.111,"endTime":3116.731,"body":"the expense of taking the biceps to true"},{"startTime":3114.111,"endTime":3116.731,"body":"failure."},{"startTime":3116.731,"endTime":3120.291,"body":"Like the forearm with a fat grip is"},{"startTime":3116.731,"endTime":3120.291,"body":"probably gonna fail before the bicep does."},{"startTime":3123.126,"endTime":3124.186,"body":"I don't know."},{"startTime":3124.366,"endTime":3126.966,"body":"My kind of gut reaction would be no."},{"startTime":3126.966,"endTime":3131.486,"body":"I feel like I could put a fat grip on and"},{"startTime":3126.966,"endTime":3131.486,"body":"still fail at the bicep, but I could be"},{"startTime":3131.486,"endTime":3132.11,"body":"wrong."},{"startTime":3132.191,"endTime":3133.431,"body":"Yeah, I don't know."},{"startTime":3133.431,"endTime":3136.851,"body":"That's always been my, my thought of fat"},{"startTime":3133.431,"endTime":3136.851,"body":"grip training is that it's going to be"},{"startTime":3136.851,"endTime":3141.671,"body":"great for the forearms, but it is going to"},{"startTime":3136.851,"endTime":3141.671,"body":"do so at the expense of the target muscle."},{"startTime":3141.671,"endTime":3144.591,"body":"And you see that with people doing like"},{"startTime":3141.671,"endTime":3144.591,"body":"fat bar rows."},{"startTime":3144.591,"endTime":3147.311,"body":"And I'm always just like, but, but"},{"startTime":3144.591,"endTime":3147.311,"body":"forearms, you know?"},{"startTime":3147.311,"endTime":3152.131,"body":"So it kind of, to me, like, it feels like"},{"startTime":3147.311,"endTime":3152.131,"body":"the same thing with biceps, but maybe it's"},{"startTime":3152.131,"endTime":3154.191,"body":"different because you can kind of like"},{"startTime":3152.131,"endTime":3154.191,"body":"palm it."},{"startTime":3154.191,"endTime":3155.871,"body":"So it's maybe less."},{"startTime":3155.871,"endTime":3156.271,"body":"Yeah."},{"startTime":3156.271,"endTime":3159.791,"body":"I feel like the cast handle has a"},{"startTime":3156.271,"endTime":3159.791,"body":"semblance of that too."},{"startTime":3159.791,"endTime":3161.407,"body":"Like it has that fat side."},{"startTime":3161.407,"endTime":3162.617,"body":"and then the skinny side."},{"startTime":3162.617,"endTime":3164.847,"body":"So you kind of get the best of both worlds"},{"startTime":3162.617,"endTime":3164.847,"body":"with the cat's handle."},{"startTime":3164.847,"endTime":3168.787,"body":"But yeah, to your point, I think finding a"},{"startTime":3164.847,"endTime":3168.787,"body":"handle that feels really good is super"},{"startTime":3168.787,"endTime":3169.267,"body":"important."},{"startTime":3169.267,"endTime":3175.447,"body":"And it doesn't have to be one of the ones"},{"startTime":3169.267,"endTime":3175.447,"body":"that we said, like just even a $17 plastic"},{"startTime":3175.447,"endTime":3180.327,"body":"D handle off Amazon for me, like I found"},{"startTime":3175.447,"endTime":3180.327,"body":"one that I really like that has a really"},{"startTime":3180.327,"endTime":3183.627,"body":"nice like rubbery grip to it and it fits"},{"startTime":3180.327,"endTime":3183.627,"body":"in my hand perfectly."},{"startTime":3183.627,"endTime":3187.839,"body":"And it's just like a standard rubber D"},{"startTime":3183.627,"endTime":3187.839,"body":"handle off of Amazon."},{"startTime":3187.839,"endTime":3188.191,"body":"So"},{"startTime":3188.191,"endTime":3192.251,"body":"I think finding the one that works for you"},{"startTime":3188.191,"endTime":3192.251,"body":"is super important as well."},{"startTime":3192.251,"endTime":3194.411,"body":"We talked about hammer grip."},{"startTime":3194.411,"endTime":3197.131,"body":"We talked about the different machines."},{"startTime":3197.511,"endTime":3202.031,"body":"I guess the last, we have two things maybe"},{"startTime":3197.511,"endTime":3202.031,"body":"to finish up the full gym commercial gym"},{"startTime":3202.031,"endTime":3202.831,"body":"one."},{"startTime":3202.831,"endTime":3207.911,"body":"And that would be to first to note that if"},{"startTime":3202.831,"endTime":3207.911,"body":"you're training with dumbbells and you're"},{"startTime":3207.911,"endTime":3214.911,"body":"not resting your forearm on some sort of"},{"startTime":3207.911,"endTime":3214.911,"body":"preacher implement, you're always going to"},{"startTime":3214.911,"endTime":3217.375,"body":"be fighting gravity and thus,"},{"startTime":3217.375,"endTime":3223.895,"body":"any dumbbell, barbell, free weight curls"},{"startTime":3217.375,"endTime":3223.895,"body":"are all going to be limited by essentially"},{"startTime":3223.895,"endTime":3224.725,"body":"the short position."},{"startTime":3224.725,"endTime":3228.695,"body":"It would be when your forearm is parallel"},{"startTime":3224.725,"endTime":3228.695,"body":"to the ground would be the point of most"},{"startTime":3228.695,"endTime":3229.595,"body":"resistance."},{"startTime":3229.595,"endTime":3233.594,"body":"But with that comes, you know, when your"},{"startTime":3229.595,"endTime":3233.594,"body":"arm is hanging straight down, if you're"},{"startTime":3233.594,"endTime":3236.595,"body":"doing a barbell curl, dumbbell curl, and"},{"startTime":3233.594,"endTime":3236.595,"body":"you're standing up type thing, there's"},{"startTime":3236.595,"endTime":3237.835,"body":"just no resistance there."},{"startTime":3237.835,"endTime":3240.185,"body":"So we're always like, do full range of"},{"startTime":3237.835,"endTime":3240.185,"body":"motion."},{"startTime":3240.185,"endTime":3243.175,"body":"Like make sure you get to the bottom and"},{"startTime":3240.185,"endTime":3243.175,"body":"fully stretch the bicep."},{"startTime":3243.175,"endTime":3244.681,"body":"But in reality,"},{"startTime":3244.703,"endTime":3248.223,"body":"you get to the bottom of a free weight"},{"startTime":3244.703,"endTime":3248.223,"body":"curl and there's just no tension there."},{"startTime":3248.223,"endTime":3251.683,"body":"So yeah, like you probably should still do"},{"startTime":3248.223,"endTime":3251.683,"body":"full range of motion because it"},{"startTime":3251.683,"endTime":3253.693,"body":"standardizes reps and blah, blah, blah."},{"startTime":3253.693,"endTime":3255.743,"body":"You get as much length as you can out of"},{"startTime":3253.693,"endTime":3255.743,"body":"it."},{"startTime":3255.743,"endTime":3258.603,"body":"But it just is a really ineffective way."},{"startTime":3258.603,"endTime":3262.183,"body":"I think if you're organizing your entire"},{"startTime":3258.603,"endTime":3262.183,"body":"bicep training around free weight curling"},{"startTime":3262.183,"endTime":3266.443,"body":"movements where you're basically standing"},{"startTime":3262.183,"endTime":3266.443,"body":"up fighting gravity the whole time, I"},{"startTime":3266.443,"endTime":3269.423,"body":"think there's just a lot missing from your"},{"startTime":3266.443,"endTime":3269.423,"body":"biceps program."},{"startTime":3269.423,"endTime":3273.407,"body":"So probably worth using some machines and"},{"startTime":3269.423,"endTime":3273.407,"body":"some cables if you want to."},{"startTime":3273.407,"endTime":3275.307,"body":"optimized bicep training there."},{"startTime":3275.307,"endTime":3280.247,"body":"And then the last thing we'll touch on"},{"startTime":3275.307,"endTime":3280.247,"body":"here before we jump into home gym, garage"},{"startTime":3280.247,"endTime":3285.257,"body":"gym is just what your current bicep"},{"startTime":3280.247,"endTime":3285.257,"body":"routine looks like in your training."},{"startTime":3285.257,"endTime":3286.987,"body":"Obviously you're not training at the"},{"startTime":3285.257,"endTime":3286.987,"body":"moment."},{"startTime":3286.987,"endTime":3289.887,"body":"So let's go back two weeks before you had"},{"startTime":3286.987,"endTime":3289.887,"body":"a hernia."},{"startTime":3290.247,"endTime":3294.167,"body":"What was the full week of bicep training"},{"startTime":3290.247,"endTime":3294.167,"body":"for you?"},{"startTime":3295.046,"endTime":3300.526,"body":"So this one, it's honestly hard to answer"},{"startTime":3295.046,"endTime":3300.526,"body":"and I feel kind of dumb even saying it."},{"startTime":3300.526,"endTime":3301.966,"body":"I stopped training them."},{"startTime":3301.966,"endTime":3305.226,"body":"Like they were getting so blown up just"},{"startTime":3301.966,"endTime":3305.226,"body":"from my rows and stuff."},{"startTime":3305.226,"endTime":3311.226,"body":"Like they outpaced everything else in my"},{"startTime":3305.226,"endTime":3311.226,"body":"body, you know, and they were already a"},{"startTime":3311.226,"endTime":3312.786,"body":"strong point going into my physique."},{"startTime":3312.786,"endTime":3314.656,"body":"And then I, there was, I had him in my"},{"startTime":3312.786,"endTime":3314.656,"body":"program."},{"startTime":3314.656,"endTime":3317.586,"body":"I had to take him out because my arms like"},{"startTime":3314.656,"endTime":3317.586,"body":"literally blew up and then my joints were"},{"startTime":3317.586,"endTime":3318.666,"body":"absolutely killing me."},{"startTime":3318.666,"endTime":3323.566,"body":"So I just stopped, you know, and in the"},{"startTime":3318.666,"endTime":3323.566,"body":"final weeks I was doing like maybe"},{"startTime":3323.566,"endTime":3324.886,"body":"honestly two."},{"startTime":3324.886,"endTime":3328.746,"body":"three sets of biceps per week and that was"},{"startTime":3324.886,"endTime":3328.746,"body":"really it."},{"startTime":3328.746,"endTime":3333.526,"body":"So I feel like it's a kind of a cop -out"},{"startTime":3328.746,"endTime":3333.526,"body":"answer, but that is the actual honest"},{"startTime":3333.526,"endTime":3334.452,"body":"truth."},{"startTime":3336.083,"endTime":3339.283,"body":"So you were doing zero biceps work when"},{"startTime":3336.083,"endTime":3339.283,"body":"you were doing two to three sets that was"},{"startTime":3339.283,"endTime":3341.169,"body":"before you took them out completely."},{"startTime":3341.75,"endTime":3349.65,"body":"I, when I first started my program, I had,"},{"startTime":3341.75,"endTime":3349.65,"body":"I think I had three sets on two, I had"},{"startTime":3349.65,"endTime":3353.855,"body":"four sets on one day and I had three sets"},{"startTime":3349.65,"endTime":3353.855,"body":"on another day."},{"startTime":3353.855,"endTime":3356.835,"body":"Okay, what'd that look like without a face"},{"startTime":3353.855,"endTime":3356.835,"body":"-away curl and a preacher curl?"},{"startTime":3357.078,"endTime":3364.078,"body":"One, no, one was a preacher curl and the"},{"startTime":3357.078,"endTime":3364.078,"body":"other was just a dumbbell, a standing"},{"startTime":3364.078,"endTime":3365.278,"body":"dumbbell curl."},{"startTime":3365.758,"endTime":3370.798,"body":"Yeah, I didn't have them in because"},{"startTime":3365.758,"endTime":3370.798,"body":"there's only one functional trainer here"},{"startTime":3370.798,"endTime":3375.698,"body":"and it kind of gets taken up often so, and"},{"startTime":3370.798,"endTime":3375.698,"body":"I knew it was like a body part that would"},{"startTime":3375.698,"endTime":3376.108,"body":"respond."},{"startTime":3376.108,"endTime":3381.978,"body":"So I kind of used that as a cop out to not"},{"startTime":3376.108,"endTime":3381.978,"body":"program it optimally, but I just didn't,"},{"startTime":3381.978,"endTime":3384.127,"body":"it didn't even last as is."},{"startTime":3384.127,"endTime":3386.297,"body":"What are you, what were you curling on"},{"startTime":3384.127,"endTime":3386.297,"body":"dumbbell curls?"},{"startTime":3386.297,"endTime":3389.811,"body":"Just standard like alternating dumbbell"},{"startTime":3386.297,"endTime":3389.811,"body":"curl, both arms at the same time."},{"startTime":3390.294,"endTime":3397.154,"body":"Yeah, so what I was doing was two heavy"},{"startTime":3390.294,"endTime":3397.154,"body":"sets, like the six to eight to just train"},{"startTime":3397.154,"endTime":3399.634,"body":"them in a manner that I typically"},{"startTime":3397.154,"endTime":3399.634,"body":"wouldn't."},{"startTime":3400.054,"endTime":3407.094,"body":"And then I had like two sets under 10"},{"startTime":3400.054,"endTime":3407.094,"body":"reps, two sets over 10 reps."},{"startTime":3407.214,"endTime":3412.964,"body":"But then something that I'll do sometimes,"},{"startTime":3407.214,"endTime":3412.964,"body":"it's a little bit of like a, I mean,"},{"startTime":3412.964,"endTime":3418.454,"body":"potentially like a mechanical drop set is"},{"startTime":3412.964,"endTime":3418.454,"body":"I'll do two, I'll only do this on the last"},{"startTime":3418.454,"endTime":3418.902,"body":"set."},{"startTime":3418.902,"endTime":3420.622,"body":"I'll do both arms at once."},{"startTime":3420.622,"endTime":3424.422,"body":"And then once they kind of fatigue, I'll"},{"startTime":3420.622,"endTime":3424.422,"body":"go to alternating to give each one a"},{"startTime":3424.422,"endTime":3425.892,"body":"little bit more of a rest."},{"startTime":3425.892,"endTime":3427.862,"body":"You can pump out a little bit of extra"},{"startTime":3425.892,"endTime":3427.862,"body":"more reps."},{"startTime":3427.862,"endTime":3431.602,"body":"And then once those fatigue, I go right"},{"startTime":3427.862,"endTime":3431.602,"body":"into alternating hammer curls."},{"startTime":3432.042,"endTime":3436.742,"body":"So I'm like moving from like, you know,"},{"startTime":3432.042,"endTime":3436.742,"body":"low rests to inserting a little bit more"},{"startTime":3436.742,"endTime":3443.922,"body":"rest by alternating and then moving into a"},{"startTime":3436.742,"endTime":3443.922,"body":"more advantageous exercise with the hammer"},{"startTime":3443.922,"endTime":3444.59,"body":"curl."},{"startTime":3444.695,"endTime":3448.155,"body":"Were you using the fifties for like those"},{"startTime":3444.695,"endTime":3448.155,"body":"low rep sets?"},{"startTime":3448.435,"endTime":3450.095,"body":"Actually, I guess you're in kilograms."},{"startTime":3450.095,"endTime":3450.375,"body":"Yeah."},{"startTime":3450.375,"endTime":3452.243,"body":"Like 20, 20."},{"startTime":3452.346,"endTime":3455.766,"body":"20, the 20 kilo and I would get like five"},{"startTime":3452.346,"endTime":3455.766,"body":"reps."},{"startTime":3456.266,"endTime":3456.987,"body":"Yeah."},{"startTime":3456.987,"endTime":3460.947,"body":"that's, dude, that shit was like, it"},{"startTime":3456.987,"endTime":3460.947,"body":"always boggles my mind how people with"},{"startTime":3460.947,"endTime":3466.187,"body":"like, an insane body part that obviously"},{"startTime":3460.947,"endTime":3466.187,"body":"stands out can be using less weight for"},{"startTime":3466.187,"endTime":3467.777,"body":"something than somebody else."},{"startTime":3467.777,"endTime":3471.587,"body":"Like you see Chris Bumstead and I see him"},{"startTime":3467.777,"endTime":3471.587,"body":"doing curls with like 35s."},{"startTime":3471.587,"endTime":3474.607,"body":"And I'm always like, but I don't"},{"startTime":3471.587,"endTime":3474.607,"body":"understand, you know?"},{"startTime":3474.607,"endTime":3476.007,"body":"It's like, how?"},{"startTime":3476.607,"endTime":3480.887,"body":"Because I use the 50s, like I use the 50s"},{"startTime":3476.607,"endTime":3480.887,"body":"if I'm doing a set of six."},{"startTime":3481.527,"endTime":3482.086,"body":"That's."},{"startTime":3482.086,"endTime":3486.546,"body":"20s and it felt like I had a million"},{"startTime":3482.086,"endTime":3486.546,"body":"pounds in each hand and the reps were"},{"startTime":3486.546,"endTime":3487.359,"body":"horrid."},{"startTime":3487.359,"endTime":3488.499,"body":"That's hilarious."},{"startTime":3488.499,"endTime":3489.599,"body":"Okay, cool."},{"startTime":3489.599,"endTime":3493.859,"body":"Well, I guess when it comes to biceps"},{"startTime":3489.599,"endTime":3493.859,"body":"training for me, I'm also at this stage of"},{"startTime":3493.859,"endTime":3497.199,"body":"life, not really training biceps or arms"},{"startTime":3493.859,"endTime":3497.199,"body":"in general."},{"startTime":3497.199,"endTime":3504.339,"body":"As I'm in bike season, I am mostly doing"},{"startTime":3497.199,"endTime":3504.339,"body":"upper body pulling, pushing, and delt work"},{"startTime":3504.339,"endTime":3506.399,"body":"for my upper body at the moment."},{"startTime":3506.399,"endTime":3513.079,"body":"I am making sure that I do some movements"},{"startTime":3506.399,"endTime":3513.079,"body":"that involve my triceps like dips or close"},{"startTime":3513.079,"endTime":3513.929,"body":"grip pushups."},{"startTime":3513.929,"endTime":3516.127,"body":"I'm also doing narrow grip pull ups."},{"startTime":3516.127,"endTime":3521.587,"body":"So I'm doing some things that I know are"},{"startTime":3516.127,"endTime":3521.587,"body":"going to train the function of the muscle"},{"startTime":3521.587,"endTime":3526.327,"body":"without actually saying I'm doing direct"},{"startTime":3521.587,"endTime":3526.327,"body":"tricep work or direct bicep work."},{"startTime":3526.987,"endTime":3531.247,"body":"So I don't have a ton if we're talking"},{"startTime":3526.987,"endTime":3531.247,"body":"about reality of what I'm doing at the"},{"startTime":3531.247,"endTime":3532.327,"body":"moment."},{"startTime":3532.327,"endTime":3535.727,"body":"But when it like I kind of alluded to"},{"startTime":3532.327,"endTime":3535.727,"body":"earlier, when I am training biceps, when"},{"startTime":3535.727,"endTime":3540.287,"body":"they're part of my program, when I'm"},{"startTime":3535.727,"endTime":3540.287,"body":"programming for clients, we are going to"},{"startTime":3540.287,"endTime":3545.471,"body":"have a face away curl of some sort, as"},{"startTime":3540.287,"endTime":3545.471,"body":"much stability as we can get there."},{"startTime":3545.471,"endTime":3547.891,"body":"given their equipment options."},{"startTime":3547.891,"endTime":3551.551,"body":"And then we're going to have some sort of"},{"startTime":3547.891,"endTime":3551.551,"body":"elbows in front curl."},{"startTime":3551.551,"endTime":3556.591,"body":"I'll often use that kind of down slope"},{"startTime":3551.551,"endTime":3556.591,"body":"curl that I talked about with the cable"},{"startTime":3556.591,"endTime":3558.411,"body":"where it emulates the preacher."},{"startTime":3558.411,"endTime":3563.411,"body":"I'll also do a spider curl, which I do"},{"startTime":3558.411,"endTime":3563.411,"body":"prefer with cables as well."},{"startTime":3563.411,"endTime":3565.431,"body":"I love a spider curl with cables."},{"startTime":3565.431,"endTime":3567.501,"body":"There's only a little bit of tension at"},{"startTime":3565.431,"endTime":3567.501,"body":"the bottom."},{"startTime":3567.501,"endTime":3570.371,"body":"The way I set it up is that the cable is"},{"startTime":3567.501,"endTime":3570.371,"body":"kind of pulling me forward."},{"startTime":3570.371,"endTime":3572.771,"body":"So my elbows are in almost a preacher"},{"startTime":3570.371,"endTime":3572.771,"body":"position."},{"startTime":3572.771,"endTime":3575.511,"body":"There's just no preacher pad under them to"},{"startTime":3572.771,"endTime":3575.511,"body":"support them."},{"startTime":3575.999,"endTime":3578.819,"body":"So there is some tension at the bottom,"},{"startTime":3575.999,"endTime":3578.819,"body":"but it's certainly more of a short"},{"startTime":3578.819,"endTime":3579.819,"body":"overloaded movement."},{"startTime":3579.819,"endTime":3584.979,"body":"And then as far as structure of the bicep"},{"startTime":3579.819,"endTime":3584.979,"body":"training session, I usually do tend to go"},{"startTime":3584.979,"endTime":3588.499,"body":"short then lengthened if I'm doing two"},{"startTime":3584.979,"endTime":3588.499,"body":"bicep movements in a session."},{"startTime":3588.499,"endTime":3593.479,"body":"So that would be spider curls for two to"},{"startTime":3588.499,"endTime":3593.479,"body":"three sets and then face away curls for"},{"startTime":3593.479,"endTime":3594.139,"body":"two to three sets."},{"startTime":3594.139,"endTime":3597.179,"body":"And that's usually sufficient bicep volume"},{"startTime":3594.139,"endTime":3597.179,"body":"for a day."},{"startTime":3597.179,"endTime":3599.219,"body":"If they're on separate days, then that's"},{"startTime":3597.179,"endTime":3599.219,"body":"fine too."},{"startTime":3599.219,"endTime":3602.659,"body":"I might do three or four sets of spider"},{"startTime":3599.219,"endTime":3602.659,"body":"curls on one day and then three or four"},{"startTime":3602.659,"endTime":3604.767,"body":"sets of face away curls on another day."},{"startTime":3604.767,"endTime":3609.127,"body":"And that seems to be a pretty thorough"},{"startTime":3604.767,"endTime":3609.127,"body":"bicep slashing."},{"startTime":3609.447,"endTime":3610.615,"body":"Yeah."},{"startTime":3611.03,"endTime":3616.41,"body":"Just to be a little bit more educational"},{"startTime":3611.03,"endTime":3616.41,"body":"for some listeners, if we wanted to, so"},{"startTime":3616.41,"endTime":3620.31,"body":"you just described a short overload"},{"startTime":3616.41,"endTime":3620.31,"body":"movement with the kind of spider curl or"},{"startTime":3620.31,"endTime":3625.93,"body":"elbows in front, a more lengthened"},{"startTime":3620.31,"endTime":3625.93,"body":"exposure with the elbows behind."},{"startTime":3625.93,"endTime":3630.71,"body":"Let's say someone wanted to throw in like"},{"startTime":3625.93,"endTime":3630.71,"body":"a mid -range bicep overloading exercise to"},{"startTime":3630.71,"endTime":3632.91,"body":"really kind of complete the trifecta."},{"startTime":3632.91,"endTime":3634.44,"body":"What would you use there?"},{"startTime":3634.44,"endTime":3636.398,"body":"Or what would be some good examples of"},{"startTime":3634.44,"endTime":3636.398,"body":"that?"},{"startTime":3637.695,"endTime":3641.275,"body":"Yeah, I mean, a mid -range exercise is"},{"startTime":3637.695,"endTime":3641.275,"body":"just one that's hardest in the middle."},{"startTime":3641.275,"endTime":3645.055,"body":"So it's not biased to the length and"},{"startTime":3641.275,"endTime":3645.055,"body":"position or to the short position."},{"startTime":3645.055,"endTime":3650.575,"body":"So something like an inclined dumbbell"},{"startTime":3645.055,"endTime":3650.575,"body":"curl actually would really be a mid -range"},{"startTime":3650.575,"endTime":3654.575,"body":"movement because the most tension of the"},{"startTime":3650.575,"endTime":3654.575,"body":"movement is at that point where the elbow"},{"startTime":3654.575,"endTime":3657.995,"body":"is, or where the forearm is, is parallel"},{"startTime":3654.575,"endTime":3657.995,"body":"to the ground."},{"startTime":3657.995,"endTime":3661.195,"body":"But when you're doing an incline curl,"},{"startTime":3657.995,"endTime":3661.195,"body":"people don't stop the rep when the forearm"},{"startTime":3661.195,"endTime":3662.155,"body":"is parallel to the ground."},{"startTime":3662.155,"endTime":3664.287,"body":"They usually continue up higher."},{"startTime":3664.287,"endTime":3668.267,"body":"So at that, depending on how you perform"},{"startTime":3664.287,"endTime":3668.267,"body":"the movement, that would be a mid -range"},{"startTime":3668.267,"endTime":3668.967,"body":"movement."},{"startTime":3668.967,"endTime":3672.387,"body":"I think that's a totally reasonable mid"},{"startTime":3668.967,"endTime":3672.387,"body":"-range movement."},{"startTime":3673.887,"endTime":3677.557,"body":"I think you could do a standing dumbbell"},{"startTime":3673.887,"endTime":3677.557,"body":"curl, standing barbell curl."},{"startTime":3677.557,"endTime":3681.387,"body":"And while that is short mid, it is mid."},{"startTime":3681.387,"endTime":3684.867,"body":"Because again, the point of most"},{"startTime":3681.387,"endTime":3684.867,"body":"resistance is where the forearm is"},{"startTime":3684.867,"endTime":3685.827,"body":"parallel to the ground."},{"startTime":3685.827,"endTime":3690.467,"body":"It's likely that you're going to come up"},{"startTime":3685.827,"endTime":3690.467,"body":"slightly higher than that, which puts the"},{"startTime":3690.467,"endTime":3692.351,"body":"most tension in the mid -range."},{"startTime":3692.351,"endTime":3694.541,"body":"I mean, I think there's value in those"},{"startTime":3692.351,"endTime":3694.541,"body":"movements."},{"startTime":3694.541,"endTime":3696.901,"body":"Like, I don't think everything needs to be"},{"startTime":3694.541,"endTime":3696.901,"body":"short and length."},{"startTime":3696.901,"endTime":3700.531,"body":"And like, I think you can get a lot of the"},{"startTime":3696.901,"endTime":3700.531,"body":"benefits of all of it by doing mid -range"},{"startTime":3700.531,"endTime":3700.781,"body":"stuff."},{"startTime":3700.781,"endTime":3703.521,"body":"And I think that applies to many muscle"},{"startTime":3700.781,"endTime":3703.521,"body":"groups as well."},{"startTime":3703.521,"endTime":3709.271,"body":"Like when you do a chest press machine or"},{"startTime":3703.521,"endTime":3709.271,"body":"a cable chest press or something, that's"},{"startTime":3709.271,"endTime":3712.691,"body":"mostly mid -range stuff as well, depending"},{"startTime":3709.271,"endTime":3712.691,"body":"on how you set up."},{"startTime":3712.691,"endTime":3716.041,"body":"But it's likely not the hardest at the"},{"startTime":3712.691,"endTime":3716.041,"body":"short or the hardest at the length."},{"startTime":3716.041,"endTime":3718.783,"body":"And it's usually pretty even and it's hard"},{"startTime":3716.041,"endTime":3718.783,"body":"in the middle."},{"startTime":3718.783,"endTime":3722.283,"body":"So I do think there's a lot of value in"},{"startTime":3718.783,"endTime":3722.283,"body":"mid -range overloaded movements to kind of"},{"startTime":3722.283,"endTime":3723.843,"body":"hit all the bases at once too."},{"startTime":3723.843,"endTime":3728.543,"body":"And I think if you look at anecdotally"},{"startTime":3723.843,"endTime":3728.543,"body":"over time, a lot of movements that have"},{"startTime":3728.543,"endTime":3731.03,"body":"been effective have been mid -range"},{"startTime":3728.543,"endTime":3731.03,"body":"movements too."},{"startTime":3731.03,"endTime":3732.938,"body":"Yep, wonderful explanation."},{"startTime":3733.119,"endTime":3733.819,"body":"Cool."},{"startTime":3733.819,"endTime":3737.419,"body":"All right, well, we are way deep into this"},{"startTime":3733.819,"endTime":3737.419,"body":"thing now and we're jumping into the"},{"startTime":3737.419,"endTime":3740.179,"body":"garage gym and CrossFit gym setup."},{"startTime":3740.419,"endTime":3744.219,"body":"And man, it's like with some muscle"},{"startTime":3740.419,"endTime":3744.219,"body":"groups, we have more to talk about with"},{"startTime":3744.219,"endTime":3745.999,"body":"this than other muscle groups."},{"startTime":3745.999,"endTime":3752.019,"body":"But I literally like, I don't have a lot"},{"startTime":3745.999,"endTime":3752.019,"body":"to say on either the home gym or the"},{"startTime":3752.019,"endTime":3758.219,"body":"dumbbell bands options because you're just"},{"startTime":3752.019,"endTime":3758.219,"body":"so limited by not having access to cables"},{"startTime":3758.219,"endTime":3759.799,"body":"and machines."},{"startTime":3761.419,"endTime":3762.109,"body":"So."},{"startTime":3763.935,"endTime":3769.115,"body":"the best options to train at long muscle"},{"startTime":3763.935,"endTime":3769.115,"body":"length here, where we want tension at long"},{"startTime":3769.115,"endTime":3773.855,"body":"muscle length and we want to train at long"},{"startTime":3769.115,"endTime":3773.855,"body":"muscle lengths, is that exercise we talked"},{"startTime":3773.855,"endTime":3781.775,"body":"about prior, where you're leaning back"},{"startTime":3773.855,"endTime":3781.775,"body":"against either a preacher bench or a hip"},{"startTime":3781.775,"endTime":3782.855,"body":"extension machine."},{"startTime":3782.855,"endTime":3785.175,"body":"So you have those barrels of the hip"},{"startTime":3782.855,"endTime":3785.175,"body":"extension machine."},{"startTime":3785.175,"endTime":3789.145,"body":"And as, like we were talking about, as you"},{"startTime":3785.175,"endTime":3789.145,"body":"lean back, your elbow's behind your body,"},{"startTime":3789.145,"endTime":3792.959,"body":"but it's supported and there's tension"},{"startTime":3789.145,"endTime":3792.959,"body":"throughout the entire movement."},{"startTime":3792.959,"endTime":3797.439,"body":"And so that would work really well with"},{"startTime":3792.959,"endTime":3797.439,"body":"dumbbells."},{"startTime":3797.679,"endTime":3802.039,"body":"You could also do all varieties of proper"},{"startTime":3797.679,"endTime":3802.039,"body":"preacher curls where the elbows are going"},{"startTime":3802.039,"endTime":3805.639,"body":"to be in front of the body and resting on"},{"startTime":3802.039,"endTime":3805.639,"body":"a pad."},{"startTime":3805.639,"endTime":3809.159,"body":"So you can do that on the downslope of an"},{"startTime":3805.639,"endTime":3809.159,"body":"incline bench with a dumbbell."},{"startTime":3809.159,"endTime":3815.139,"body":"You can do a proper preacher curl where"},{"startTime":3809.159,"endTime":3815.139,"body":"there's like a proper hump in your elbows"},{"startTime":3815.139,"endTime":3815.539,"body":"on there."},{"startTime":3815.539,"endTime":3819.799,"body":"You can use your hip extension machine to"},{"startTime":3815.539,"endTime":3819.799,"body":"create the preacher bench."},{"startTime":3819.959,"endTime":3822.199,"body":"But I mean, really in reality, like,"},{"startTime":3822.431,"endTime":3825.931,"body":"you're not that limited by not having"},{"startTime":3822.431,"endTime":3825.931,"body":"cables because you're still able to"},{"startTime":3825.931,"endTime":3831.071,"body":"achieve long muscle lengths at high"},{"startTime":3825.931,"endTime":3831.071,"body":"tension with the elbow behind the body."},{"startTime":3831.071,"endTime":3834.831,"body":"And you're able to achieve shorter muscle"},{"startTime":3831.071,"endTime":3834.831,"body":"lengths with tension at the length of"},{"startTime":3834.831,"endTime":3838.571,"body":"position through the proper preacher curl,"},{"startTime":3834.831,"endTime":3838.571,"body":"whether that's with an easy bar, straight"},{"startTime":3838.571,"endTime":3840.771,"body":"bar, dumbbell, et cetera."},{"startTime":3840.771,"endTime":3843.031,"body":"And then you can do spider curls."},{"startTime":3843.031,"endTime":3847.631,"body":"So we just finished the full gym segment"},{"startTime":3843.031,"endTime":3847.631,"body":"talking about spider curls where I do them"},{"startTime":3847.631,"endTime":3851.171,"body":"with cables, but there's really no reason"},{"startTime":3847.631,"endTime":3851.171,"body":"that because it's a short overloaded"},{"startTime":3851.171,"endTime":3852.287,"body":"movement anyways,"},{"startTime":3852.287,"endTime":3855.857,"body":"the dumbbell is going to be super"},{"startTime":3852.287,"endTime":3855.857,"body":"effective or an easy bar as well."},{"startTime":3855.857,"endTime":3859.787,"body":"You know, you sit up on an inclined bench,"},{"startTime":3855.857,"endTime":3859.787,"body":"you loop your arms over the top of it, or"},{"startTime":3859.787,"endTime":3863.147,"body":"you sit down on the bench and kind of put"},{"startTime":3859.787,"endTime":3863.147,"body":"your arms to the side of the bench."},{"startTime":3863.147,"endTime":3865.867,"body":"Either one of those work totally fine."},{"startTime":3865.947,"endTime":3867.077,"body":"Elbows are in front of the body."},{"startTime":3867.077,"endTime":3871.707,"body":"It's relatively short overloaded and you"},{"startTime":3867.077,"endTime":3871.707,"body":"can get a ton of benefit from spider curls"},{"startTime":3871.707,"endTime":3873.127,"body":"that way too."},{"startTime":3874.747,"endTime":3881.363,"body":"Because bicep training at home is slightly"},{"startTime":3874.747,"endTime":3881.363,"body":"more limited without cables and machines,"},{"startTime":3881.599,"endTime":3887.059,"body":"I do tend to sequence movements slightly"},{"startTime":3881.599,"endTime":3887.059,"body":"differently."},{"startTime":3887.059,"endTime":3893.339,"body":"And so oftentimes I'll have people go"},{"startTime":3887.059,"endTime":3893.339,"body":"spider curl directly to incline curl."},{"startTime":3893.379,"endTime":3897.359,"body":"And oftentimes you can use the same weight"},{"startTime":3893.379,"endTime":3897.359,"body":"there because you're going to be stronger"},{"startTime":3897.359,"endTime":3900.129,"body":"with the elbow behind the body and the"},{"startTime":3897.359,"endTime":3900.129,"body":"incline curl."},{"startTime":3900.129,"endTime":3906.339,"body":"So I could use 30s for spider curls and"},{"startTime":3900.129,"endTime":3906.339,"body":"then immediately turn around into the same"},{"startTime":3906.339,"endTime":3909.887,"body":"bench and go into incline dumbbell curls"},{"startTime":3906.339,"endTime":3909.887,"body":"with 30s."},{"startTime":3909.887,"endTime":3914.027,"body":"So it's almost like a mechanical drop set,"},{"startTime":3909.887,"endTime":3914.027,"body":"but it's also training the bicep at a"},{"startTime":3914.027,"endTime":3915.217,"body":"different shoulder position."},{"startTime":3915.217,"endTime":3920.227,"body":"So we have the internally rotated position"},{"startTime":3915.217,"endTime":3920.227,"body":"with the elbow in front with the spider"},{"startTime":3920.227,"endTime":3925.667,"body":"curl into the externally rotated position"},{"startTime":3920.227,"endTime":3925.667,"body":"with the arm behind and the incline"},{"startTime":3925.667,"endTime":3926.967,"body":"dumbbell curl."},{"startTime":3927.507,"endTime":3930.647,"body":"So you maybe just need to get like a"},{"startTime":3927.507,"endTime":3930.647,"body":"little bit more creative when you're at"},{"startTime":3930.647,"endTime":3935.167,"body":"home in that manner, but it isn't"},{"startTime":3930.647,"endTime":3935.167,"body":"prohibitive to making great gains in your"},{"startTime":3935.167,"endTime":3936.447,"body":"biceps at all."},{"startTime":3936.447,"endTime":3936.937,"body":"What do you think?"},{"startTime":3936.937,"endTime":3938.023,"body":"What did I miss?"},{"startTime":3944.639,"endTime":3945.298,"body":"Are you there?"},{"startTime":3945.298,"endTime":3949.118,"body":"Yeah, I think I think we just had some"},{"startTime":3945.298,"endTime":3949.118,"body":"some connectivity issues."},{"startTime":3949.118,"endTime":3954.298,"body":"Well, as you were as you were talking, I"},{"startTime":3949.118,"endTime":3954.298,"body":"was really sitting here thinking and, you"},{"startTime":3954.298,"endTime":3957.518,"body":"know, as I know, we've as we've gone"},{"startTime":3954.298,"endTime":3957.518,"body":"through the series, there's been like a"},{"startTime":3957.518,"endTime":3962.198,"body":"lot of pretty significant tradeoffs, you"},{"startTime":3957.518,"endTime":3962.198,"body":"know, moving from the like commercial gym"},{"startTime":3962.198,"endTime":3967.138,"body":"into the garage or function, the garage or"},{"startTime":3962.198,"endTime":3967.138,"body":"functional functional training facility."},{"startTime":3967.138,"endTime":3971.738,"body":"As you were talking, I'm thinking like, I"},{"startTime":3967.138,"endTime":3971.738,"body":"don't I think in this context, I don't"},{"startTime":3971.738,"endTime":3973.974,"body":"think the tradeoffs are nearly as."},{"startTime":3973.974,"endTime":3978.834,"body":"significant as in some of the other other"},{"startTime":3973.974,"endTime":3978.834,"body":"body parts because you know what you can"},{"startTime":3978.834,"endTime":3984.274,"body":"do is you can manipulate your body or the"},{"startTime":3978.834,"endTime":3984.274,"body":"position of your arm relative to behind"},{"startTime":3984.274,"endTime":3990.734,"body":"your body at your side in front of your"},{"startTime":3984.274,"endTime":3990.734,"body":"body so that you're changing where the"},{"startTime":3990.734,"endTime":3996.954,"body":"bicep is when it's when when when the"},{"startTime":3990.734,"endTime":3996.954,"body":"forearm is perpendicular sorry not"},{"startTime":3996.954,"endTime":4002.354,"body":"perpendicular parallel with with the floor"},{"startTime":3996.954,"endTime":4002.354,"body":"where gravity is acting on it most so you"},{"startTime":4002.354,"endTime":4003.478,"body":"really could"},{"startTime":4003.478,"endTime":4005.718,"body":"change where you bias the overload of"},{"startTime":4003.478,"endTime":4005.718,"body":"words."},{"startTime":4005.718,"endTime":4009.818,"body":"It's like, it's not gonna be completely"},{"startTime":4005.718,"endTime":4009.818,"body":"lengthened, but like mid lengthened, mid"},{"startTime":4009.818,"endTime":4011.598,"body":"or mid short."},{"startTime":4011.598,"endTime":4015.978,"body":"And I feel like you can, of the muscle"},{"startTime":4011.598,"endTime":4015.978,"body":"groups, you know, that I can think of"},{"startTime":4015.978,"endTime":4021.138,"body":"pretty much off the top of my head, this"},{"startTime":4015.978,"endTime":4021.138,"body":"is probably one of the best that, you"},{"startTime":4021.138,"endTime":4028.298,"body":"know, not having access to the commercial"},{"startTime":4021.138,"endTime":4028.298,"body":"facility is limiting you less than with"},{"startTime":4028.298,"endTime":4029.534,"body":"some of the other ones."},{"startTime":4029.727,"endTime":4030.387,"body":"Yeah, I agree."},{"startTime":4030.387,"endTime":4031.617,"body":"I think that's a good point."},{"startTime":4031.617,"endTime":4034.727,"body":"You just got to get a little bit more"},{"startTime":4031.617,"endTime":4034.727,"body":"creative."},{"startTime":4034.727,"endTime":4038.447,"body":"Like, like you need to use your hip"},{"startTime":4034.727,"endTime":4038.447,"body":"extension machine to lean back against"},{"startTime":4038.447,"endTime":4042.477,"body":"because doing just a standard incline"},{"startTime":4038.447,"endTime":4042.477,"body":"dumbbell curl, like we've talked about,"},{"startTime":4042.477,"endTime":4045.647,"body":"isn't going to provide tension at long"},{"startTime":4042.477,"endTime":4045.647,"body":"muscle lengths."},{"startTime":4045.647,"endTime":4049.107,"body":"It's just going to get you a long muscle"},{"startTime":4045.647,"endTime":4049.107,"body":"length, but by leaning back against the"},{"startTime":4049.107,"endTime":4053.367,"body":"pad of that hip extension or preacher pad"},{"startTime":4049.107,"endTime":4053.367,"body":"or whatever it is, providing support for"},{"startTime":4053.367,"endTime":4057.987,"body":"the arm while it's behind your body is"},{"startTime":4053.367,"endTime":4057.987,"body":"going to provide tension there at that"},{"startTime":4057.987,"endTime":4058.999,"body":"position."},{"startTime":4059.199,"endTime":4064.699,"body":"So, so, and Vivi just ran in."},{"startTime":4064.699,"endTime":4068.449,"body":"So anyways, that is, that is why it's"},{"startTime":4064.699,"endTime":4068.449,"body":"important."},{"startTime":4068.449,"endTime":4074.179,"body":"And I would just encourage you if you are"},{"startTime":4068.449,"endTime":4074.179,"body":"training at home, I would make sure not to"},{"startTime":4074.179,"endTime":4078.799,"body":"just be relegated the entire time to doing"},{"startTime":4074.179,"endTime":4078.799,"body":"standing variations of curls."},{"startTime":4078.799,"endTime":4083.279,"body":"So don't just do standing dumbbell curls,"},{"startTime":4078.799,"endTime":4083.279,"body":"standing hammer curls, standing barbell"},{"startTime":4083.279,"endTime":4083.819,"body":"curls."},{"startTime":4083.819,"endTime":4087.739,"body":"Like make sure you change the orientation"},{"startTime":4083.819,"endTime":4087.739,"body":"of the elbow in relation to your body and"},{"startTime":4087.739,"endTime":4089.303,"body":"all that sort of stuff too."},{"startTime":4096.031,"endTime":4097.271000000001,"body":"You're on mute."},{"startTime":4097.4310000000005,"endTime":4098.612999999999,"body":"You're on mute."},{"startTime":4098.71,"endTime":4099.79,"body":"Yeah, my bad."},{"startTime":4099.79,"endTime":4102.65,"body":"OK, so I feel like we covered that part"},{"startTime":4099.79,"endTime":4102.65,"body":"pretty well."},{"startTime":4102.65,"endTime":4107.35,"body":"And then not too much is going to change"},{"startTime":4102.65,"endTime":4107.35,"body":"with with moving into the dumbbell or"},{"startTime":4107.35,"endTime":4113.25,"body":"bands only, because pretty much everything"},{"startTime":4107.35,"endTime":4113.25,"body":"that Brian said in the garage gym or the"},{"startTime":4113.25,"endTime":4116.99,"body":"CrossFit gym, you're just going to be"},{"startTime":4113.25,"endTime":4116.99,"body":"changing your body positioning to further"},{"startTime":4116.99,"endTime":4119.27,"body":"replicate those those same positions."},{"startTime":4119.27,"endTime":4121.77,"body":"You might not have the GHD."},{"startTime":4121.77,"endTime":4126.85,"body":"Obviously, you might have to use the side"},{"startTime":4121.77,"endTime":4126.85,"body":"of the sofa or something like that to"},{"startTime":4126.85,"endTime":4127.958,"body":"create a"},{"startTime":4127.958,"endTime":4132.798,"body":"as similar of a of a of a setup, but it's"},{"startTime":4127.958,"endTime":4132.798,"body":"still very, very doable."},{"startTime":4132.838,"endTime":4136.818,"body":"And based off the things that we were"},{"startTime":4132.838,"endTime":4136.818,"body":"talking about."},{"startTime":4137.638,"endTime":4140.058,"body":"Yes, you could use a barbell."},{"startTime":4141.218,"endTime":4145.918,"body":"I don't think it's it's better in many"},{"startTime":4141.218,"endTime":4145.918,"body":"cases, I would honestly say it's worse,"},{"startTime":4145.918,"endTime":4150.838,"body":"especially if you're older and you already"},{"startTime":4145.918,"endTime":4150.838,"body":"have some miles on those joints, the"},{"startTime":4150.838,"endTime":4155.318,"body":"likelihood of aggravating that only"},{"startTime":4150.838,"endTime":4155.318,"body":"increases with with using more of a fixed"},{"startTime":4155.318,"endTime":4156.198,"body":"position."},{"startTime":4156.198,"endTime":4157.366,"body":"So."},{"startTime":4157.366,"endTime":4161.746,"body":"Moving into that, I think like everything"},{"startTime":4157.366,"endTime":4161.746,"body":"Brian said still makes perfect sense with"},{"startTime":4161.746,"endTime":4163.646,"body":"those same positions."},{"startTime":4163.746,"endTime":4165.838,"body":"Using the bands..."},{"startTime":4167.414,"endTime":4170.474,"body":"I'm sure there could be a use case."},{"startTime":4170.474,"endTime":4174.734,"body":"Again, it would be around being like"},{"startTime":4170.474,"endTime":4174.734,"body":"really creative in how you're setting that"},{"startTime":4174.734,"endTime":4175.894,"body":"up."},{"startTime":4176.174,"endTime":4181.654,"body":"But I just I don't think it's really"},{"startTime":4176.174,"endTime":4181.654,"body":"necessary."},{"startTime":4181.654,"endTime":4185.294,"body":"And I'm sure Brian probably has some some"},{"startTime":4181.654,"endTime":4185.294,"body":"insights and I'm sure there's probably"},{"startTime":4185.294,"endTime":4188.854,"body":"been some uses that I'm kind of skimming"},{"startTime":4185.294,"endTime":4188.854,"body":"over here."},{"startTime":4188.854,"endTime":4194.054,"body":"But I would say you're probably going to"},{"startTime":4188.854,"endTime":4194.054,"body":"get the majority of what you would need"},{"startTime":4194.054,"endTime":4196.406,"body":"from the from the dumbbells, especially."},{"startTime":4196.406,"endTime":4200.736,"body":"given that the biceps are smaller muscle"},{"startTime":4196.406,"endTime":4200.736,"body":"groups where we're not as strong."},{"startTime":4200.736,"endTime":4204.226,"body":"You might be even as weak as I am"},{"startTime":4200.736,"endTime":4204.226,"body":"apparently in using them."},{"startTime":4204.226,"endTime":4208.346,"body":"So the dumbbells that you typically have"},{"startTime":4204.226,"endTime":4208.346,"body":"in sizes that you have at home are"},{"startTime":4208.346,"endTime":4210.146,"body":"probably adequate there."},{"startTime":4210.146,"endTime":4211.53,"body":"What are your thoughts, Brian?"},{"startTime":4212.127,"endTime":4214.987,"body":"Yeah, one of the things I like that you"},{"startTime":4212.127,"endTime":4214.987,"body":"said is kind of staying away from the"},{"startTime":4214.987,"endTime":4219.987,"body":"barbell as much as possible because that"},{"startTime":4214.987,"endTime":4219.987,"body":"we talked about the problem of kind of"},{"startTime":4219.987,"endTime":4224.387,"body":"locking yourself in supination for curls"},{"startTime":4219.987,"endTime":4224.387,"body":"and how that can, in the preacher"},{"startTime":4224.387,"endTime":4227.427,"body":"specifically, it can put the bicep at"},{"startTime":4224.387,"endTime":4227.427,"body":"risk."},{"startTime":4227.427,"endTime":4232.067,"body":"But I think even locking yourself into"},{"startTime":4227.427,"endTime":4232.067,"body":"supination for something like a standing"},{"startTime":4232.067,"endTime":4237.847,"body":"curl with a barbell, it can, while not"},{"startTime":4232.067,"endTime":4237.847,"body":"providing risk for the bicep specifically,"},{"startTime":4237.847,"endTime":4239.541,"body":"it can cause."},{"startTime":4239.551,"endTime":4243.991,"body":"tendonitis, fatigue issues in your wrists,"},{"startTime":4239.551,"endTime":4243.991,"body":"your elbows, and maybe even your"},{"startTime":4243.991,"endTime":4246.411,"body":"shoulders, but probably wrists and elbows"},{"startTime":4243.991,"endTime":4246.411,"body":"the most."},{"startTime":4246.411,"endTime":4249.431,"body":"And so yeah, the nice thing about the"},{"startTime":4246.411,"endTime":4249.431,"body":"dumbbell is the ability to be able to"},{"startTime":4249.431,"endTime":4254.841,"body":"rotate it to that semi supinated position"},{"startTime":4249.431,"endTime":4254.841,"body":"where it's half neutral, half supinated."},{"startTime":4254.841,"endTime":4258.911,"body":"And I think that that just lines up a lot"},{"startTime":4254.841,"endTime":4258.911,"body":"better with keeping joints healthy and"},{"startTime":4258.911,"endTime":4260.271,"body":"things like that."},{"startTime":4260.411,"endTime":4263.911,"body":"So yeah, that's pretty much the home gym"},{"startTime":4260.411,"endTime":4263.911,"body":"one."},{"startTime":4263.911,"endTime":4265.815,"body":"Do you have anything to add to home gym?"},{"startTime":4269.759,"endTime":4271.345,"body":"You're unmuted again."},{"startTime":4272.406,"endTime":4273.926,"body":"I'm rusty."},{"startTime":4273.926,"endTime":4277.546,"body":"So obviously, like if you go on YouTube"},{"startTime":4273.926,"endTime":4277.546,"body":"and stuff like you're going to see all"},{"startTime":4277.546,"endTime":4280.666,"body":"these like variations and stuff that"},{"startTime":4277.546,"endTime":4280.666,"body":"people come up with."},{"startTime":4280.666,"endTime":4284.046,"body":"But like we spoke about many times on the"},{"startTime":4280.666,"endTime":4284.046,"body":"podcast before, just because there's a"},{"startTime":4284.046,"endTime":4288.306,"body":"variation of something doesn't mean it's"},{"startTime":4284.046,"endTime":4288.306,"body":"actually worthwhile doing, you know, like"},{"startTime":4288.306,"endTime":4292.966,"body":"like you see the the kind of like the TRX"},{"startTime":4288.306,"endTime":4292.966,"body":"one where you're like using your body"},{"startTime":4292.966,"endTime":4296.166,"body":"weight as like a high, you know, a high"},{"startTime":4292.966,"endTime":4296.166,"body":"cable curl."},{"startTime":4296.166,"endTime":4300.374,"body":"I can't I cannot confidently say it's"},{"startTime":4296.166,"endTime":4300.374,"body":"worth."},{"startTime":4300.374,"endTime":4304.574,"body":"spending your time as opposed to like a"},{"startTime":4300.374,"endTime":4304.574,"body":"standard dumbbell standing curl or seated"},{"startTime":4304.574,"endTime":4305.815,"body":"curl or something like that."},{"startTime":4305.815,"endTime":4306.915,"body":"Yeah."},{"startTime":4306.915,"endTime":4311.995,"body":"It's any of those movements that use rings"},{"startTime":4306.915,"endTime":4311.995,"body":"or TRX and your body weight, you're just"},{"startTime":4311.995,"endTime":4315.135,"body":"so limited in the ability to progress and"},{"startTime":4311.995,"endTime":4315.135,"body":"standardize."},{"startTime":4315.135,"endTime":4319.225,"body":"So like you can, you can progress by"},{"startTime":4315.135,"endTime":4319.225,"body":"moving further under the rings each time,"},{"startTime":4319.225,"endTime":4322.155,"body":"but like, how do you know exactly where"},{"startTime":4319.225,"endTime":4322.155,"body":"you are?"},{"startTime":4322.155,"endTime":4325.575,"body":"Like, are you marking your feet with a"},{"startTime":4322.155,"endTime":4325.575,"body":"chalk mark and moving them forward one"},{"startTime":4325.575,"endTime":4328.475,"body":"inch each, each session or something along"},{"startTime":4325.575,"endTime":4328.475,"body":"those lines?"},{"startTime":4328.475,"endTime":4333.555,"body":"It just, it adds complication that isn't"},{"startTime":4328.475,"endTime":4333.555,"body":"necessary to optimize bicep training."},{"startTime":4334.271,"endTime":4338.411,"body":"So I guess if we then move into like the"},{"startTime":4334.271,"endTime":4338.411,"body":"dumbbell and bands program, like I"},{"startTime":4338.411,"endTime":4344.611,"body":"literally have nothing to say now because"},{"startTime":4338.411,"endTime":4344.611,"body":"it's all covered in the home gym version."},{"startTime":4344.611,"endTime":4346.551,"body":"It's just that you don't have barbells."},{"startTime":4346.551,"endTime":4350.891,"body":"So now now you literally are just doing"},{"startTime":4346.551,"endTime":4350.891,"body":"all of the same movements that we just"},{"startTime":4350.891,"endTime":4352.631,"body":"said with dumbbells."},{"startTime":4352.631,"endTime":4356.871,"body":"The the thing with dumbbell is you you're"},{"startTime":4352.631,"endTime":4356.871,"body":"probably not going to have a hip extension"},{"startTime":4356.871,"endTime":4358.171,"body":"bench as well."},{"startTime":4358.171,"endTime":4360.091,"body":"So you're going to be more limited in that"},{"startTime":4358.171,"endTime":4360.091,"body":"sense."},{"startTime":4360.091,"endTime":4363.151,"body":"You're probably not going to be able to do"},{"startTime":4360.091,"endTime":4363.151,"body":"that lean back thing that I was talking"},{"startTime":4363.151,"endTime":4363.99,"body":"about."},{"startTime":4363.99,"endTime":4367.49,"body":"I said the sofa maybe you could get"},{"startTime":4363.99,"endTime":4367.49,"body":"creative with this like the if you have"},{"startTime":4367.49,"endTime":4370.011,"body":"like an old school kind of sofa that's a"},{"startTime":4367.49,"endTime":4370.011,"body":"grounded."},{"startTime":4370.011,"endTime":4370.711,"body":"absolutely."},{"startTime":4370.711,"endTime":4371.501,"body":"You can use a sofa."},{"startTime":4371.501,"endTime":4376.831,"body":"You could also do them single arm and lean"},{"startTime":4371.501,"endTime":4376.831,"body":"back and angle your body against your"},{"startTime":4376.831,"endTime":4377.581,"body":"inclined bench."},{"startTime":4377.581,"endTime":4381.311,"body":"So like you wouldn't be able to do this"},{"startTime":4377.581,"endTime":4381.311,"body":"dual arm because it would then it would"},{"startTime":4381.311,"endTime":4382.811,"body":"just become an inclined dumbbell curl."},{"startTime":4382.811,"endTime":4387.111,"body":"But if you want support for your upper arm"},{"startTime":4382.811,"endTime":4387.111,"body":"while you're doing it, you could certainly"},{"startTime":4387.111,"endTime":4392.471,"body":"like angle your torso, have your arm kind"},{"startTime":4387.111,"endTime":4392.471,"body":"of leaning against the pad as you, you"},{"startTime":4392.471,"endTime":4395.981,"body":"curl back and then you get some tension"},{"startTime":4392.471,"endTime":4395.981,"body":"there at that length and position."},{"startTime":4395.981,"endTime":4397.471,"body":"You'd have to do those single arm."},{"startTime":4397.471,"endTime":4398.561,"body":"I haven't programmed them."},{"startTime":4398.561,"endTime":4402.991,"body":"Maybe that's something I'll film a video"},{"startTime":4398.561,"endTime":4402.991,"body":"of and get into our app here in a little"},{"startTime":4402.991,"endTime":4404.651,"body":"bit as another option."},{"startTime":4404.651,"endTime":4409.451,"body":"One of the things that I use a lot with"},{"startTime":4404.651,"endTime":4409.451,"body":"the dumbbell only programs is that one arm"},{"startTime":4409.451,"endTime":4412.191,"body":"preacher curl on the down slope of the"},{"startTime":4409.451,"endTime":4412.191,"body":"incline bench."},{"startTime":4412.191,"endTime":4414.311,"body":"So I just like having that support there."},{"startTime":4414.311,"endTime":4416.731,"body":"You expect your dumbbell program to have a"},{"startTime":4414.311,"endTime":4416.731,"body":"bench."},{"startTime":4416.731,"endTime":4418.131,"body":"It makes it pretty easy."},{"startTime":4418.131,"endTime":4421.731,"body":"Even if you only have a flat bench and you"},{"startTime":4418.131,"endTime":4421.731,"body":"don't have a incline bench to do that"},{"startTime":4421.731,"endTime":4426.591,"body":"with, you could just kneel widthwise to"},{"startTime":4421.731,"endTime":4426.591,"body":"your bench."},{"startTime":4426.591,"endTime":4432.771,"body":"So you're going to cross the bench with"},{"startTime":4426.591,"endTime":4432.771,"body":"your arms, rest your triceps on the"},{"startTime":4432.771,"endTime":4434.211,"body":"opposite side of the bench."},{"startTime":4434.211,"endTime":4435.351,"body":"It's a flat bench."},{"startTime":4435.351,"endTime":4439.291,"body":"And curl that way where the dumbbells are"},{"startTime":4435.351,"endTime":4439.291,"body":"going down towards the floor."},{"startTime":4439.891,"endTime":4444.031,"body":"One other one that I guess I'd be remiss"},{"startTime":4439.891,"endTime":4444.031,"body":"not to mention that's gotten a lot of"},{"startTime":4444.031,"endTime":4447.631,"body":"popularity recently is the lying dumbbell"},{"startTime":4444.031,"endTime":4447.631,"body":"curl."},{"startTime":4447.631,"endTime":4455.411,"body":"And so the lying dumbbell curl, if you let"},{"startTime":4447.631,"endTime":4455.411,"body":"your arm hang from the shoulder"},{"startTime":4455.411,"endTime":4456.511,"body":"vertically,"},{"startTime":4456.511,"endTime":4460.291,"body":"then it's no better than an inclined"},{"startTime":4456.511,"endTime":4460.291,"body":"dumbbell curl because you're still not"},{"startTime":4460.291,"endTime":4464.211,"body":"having any tension at the bottom where"},{"startTime":4460.291,"endTime":4464.211,"body":"gravity is fighting you the hardest."},{"startTime":4464.251,"endTime":4471.151,"body":"If however, you're able to lean back on"},{"startTime":4464.251,"endTime":4471.151,"body":"your bench, lie down, and then also kind"},{"startTime":4471.151,"endTime":4475.291,"body":"of get your arms in tight to your body"},{"startTime":4471.151,"endTime":4475.291,"body":"where you can almost rest part of the"},{"startTime":4475.291,"endTime":4480.931,"body":"elbow on the bench by your waist, then now"},{"startTime":4475.291,"endTime":4480.931,"body":"you've created almost a preacher position"},{"startTime":4480.931,"endTime":4485.173,"body":"for your bicep at the bottom position"},{"startTime":4480.931,"endTime":4485.173,"body":"where there's a little bit of support."},{"startTime":4485.439,"endTime":4491.279,"body":"And that's actually a really effective way"},{"startTime":4485.439,"endTime":4491.279,"body":"of achieving tension at a relatively long"},{"startTime":4491.279,"endTime":4495.899,"body":"muscle length with a dumbbell only option"},{"startTime":4491.279,"endTime":4495.899,"body":"as well."},{"startTime":4496.119,"endTime":4500.479,"body":"So yeah, I think those are probably the"},{"startTime":4496.119,"endTime":4500.479,"body":"main things you can certainly still do"},{"startTime":4500.479,"endTime":4504.839,"body":"your dumbbell spider curls, you can do"},{"startTime":4500.479,"endTime":4504.839,"body":"your standing curls, your hammer curls,"},{"startTime":4504.839,"endTime":4509.339,"body":"your inclined dumbbell curls, your"},{"startTime":4504.839,"endTime":4509.339,"body":"concentration curls."},{"startTime":4509.519,"endTime":4512.779,"body":"There's a number of like there's your you"},{"startTime":4509.519,"endTime":4512.779,"body":"can still train your short head, you can"},{"startTime":4512.779,"endTime":4515.231,"body":"still train your long head there's there's"},{"startTime":4515.231,"endTime":4519.911,"body":"very few limitations even with dumbbells"},{"startTime":4515.231,"endTime":4519.911,"body":"only that prohibit you from maximizing"},{"startTime":4519.911,"endTime":4521.511,"body":"bicep growth."},{"startTime":4521.511,"endTime":4526.231,"body":"So to Aaron's point, like it is kind of"},{"startTime":4521.511,"endTime":4526.231,"body":"one of those muscle groups where yes, it's"},{"startTime":4526.231,"endTime":4529.931,"body":"more optimized and it's probably better"},{"startTime":4526.231,"endTime":4529.931,"body":"for your joints if you have a full gym,"},{"startTime":4529.931,"endTime":4534.991,"body":"but you can still optimize growth and"},{"startTime":4529.931,"endTime":4534.991,"body":"protect your joints sufficiently by"},{"startTime":4534.991,"endTime":4538.103,"body":"training in a home gym or dumbbell only"},{"startTime":4534.991,"endTime":4538.103,"body":"style as well."},{"startTime":4538.262,"endTime":4540.622,"body":"Yeah, yep, very well put."},{"startTime":4541.222,"endTime":4544.582,"body":"So I guess that wraps us up on this"},{"startTime":4541.222,"endTime":4544.582,"body":"episode, guys."},{"startTime":4544.582,"endTime":4549.122,"body":"Next week, we will do either the remaining"},{"startTime":4544.582,"endTime":4549.122,"body":"training series or potentially something"},{"startTime":4549.122,"endTime":4550.443,"body":"else, which will be."},{"startTime":4550.443,"endTime":4550.773,"body":"Q \u0026A."},{"startTime":4550.773,"endTime":4552.759,"body":"We haven't done a June Q \u0026A yet."},{"startTime":4552.79,"endTime":4554.98,"body":"We haven't, and June is already almost"},{"startTime":4552.79,"endTime":4554.98,"body":"over."},{"startTime":4554.98,"endTime":4558.08,"body":"So we will definitely, definitely do that."},{"startTime":4558.08,"endTime":4559.05,"body":"Sounds good."},{"startTime":4559.05,"endTime":4561.21,"body":"As always guys, thank you for listening."},{"startTime":4561.21,"endTime":4563.496,"body":"Brian and I will talk to you next week."}]}