{"version":"1.0.0","segments":[{"startTime":28.566,"endTime":31.466,"body":"What's up guys, happy Monday for everyone"},{"startTime":28.566,"endTime":31.466,"body":"watching on YouTube."},{"startTime":31.466,"endTime":35.766,"body":"Happy Tuesday for everyone on Spotify,"},{"startTime":31.466,"endTime":35.766,"body":"Apple podcasts, and the other fringe"},{"startTime":35.766,"endTime":39.266,"body":"podcast platforms that people may be"},{"startTime":35.766,"endTime":39.266,"body":"listening to."},{"startTime":39.266,"endTime":45.206,"body":"Welcome to episode 160, our June Instagram"},{"startTime":39.266,"endTime":45.206,"body":"Q \u0026A for 2024."},{"startTime":45.206,"endTime":49.446,"body":"So we have a great list of questions, as"},{"startTime":45.206,"endTime":49.446,"body":"always, submit from our followers on"},{"startTime":49.446,"endTime":50.186,"body":"Instagram."},{"startTime":50.186,"endTime":53.245999999999995,"body":"Before we dive into their questions,"},{"startTime":50.186,"endTime":53.245999999999995,"body":"Brian, can you kick us off with some"},{"startTime":53.245999999999995,"endTime":54.647999999999996,"body":"updates, please?"},{"startTime":54.951,"endTime":59.191,"body":"Yeah, I think probably the most"},{"startTime":54.951,"endTime":59.191,"body":"interesting update and the one that I've"},{"startTime":59.191,"endTime":67.431,"body":"been pinged about a few times to make sure"},{"startTime":59.191,"endTime":67.431,"body":"I cover on DMs is this change in my kind"},{"startTime":67.431,"endTime":70.201,"body":"of bike season lifting programming."},{"startTime":70.201,"endTime":74.851,"body":"So I've posted about this twice onto my"},{"startTime":70.201,"endTime":74.851,"body":"story and each time I've had a number of"},{"startTime":74.851,"endTime":78.251,"body":"people kind of reach out and ask me to"},{"startTime":74.851,"endTime":78.251,"body":"expand on it."},{"startTime":78.251,"endTime":81.451,"body":"And so this will now be..."},{"startTime":81.543,"endTime":86.162,"body":"the third iteration of my training since"},{"startTime":81.543,"endTime":86.162,"body":"bike season started in March."},{"startTime":86.363,"endTime":91.503,"body":"So literally, I guess it's, it's very"},{"startTime":86.363,"endTime":91.503,"body":"small changes to the programming."},{"startTime":91.503,"endTime":93.993,"body":"Like exercise selection mostly stays the"},{"startTime":91.503,"endTime":93.993,"body":"same."},{"startTime":93.993,"endTime":101.223,"body":"I'm just kind of changing and manipulating"},{"startTime":93.993,"endTime":101.223,"body":"the frequency and the volume, that each"},{"startTime":101.223,"endTime":102.943,"body":"muscle group is hit with."},{"startTime":103.663,"endTime":108.763,"body":"So initially when I first started bike"},{"startTime":103.663,"endTime":108.763,"body":"season, I was gung ho on this two full"},{"startTime":108.763,"endTime":110.397,"body":"body days a week."},{"startTime":111.193,"endTime":116.603,"body":"that worked out for a little over a month"},{"startTime":111.193,"endTime":116.603,"body":"and then full body just became daunting as"},{"startTime":116.603,"endTime":117.473,"body":"it often does."},{"startTime":117.473,"endTime":120.423,"body":"We actually have a question about this in"},{"startTime":117.473,"endTime":120.423,"body":"the questions today."},{"startTime":120.423,"endTime":124.783,"body":"So I think it'll be fun to kind of expand"},{"startTime":120.423,"endTime":124.783,"body":"and address on that as we get going."},{"startTime":125.223,"endTime":131.703,"body":"so then I changed to, two upper body"},{"startTime":125.223,"endTime":131.703,"body":"sessions and one lower body session."},{"startTime":131.703,"endTime":135.243,"body":"And that was over maybe eight days instead"},{"startTime":131.703,"endTime":135.243,"body":"of over a calendar week."},{"startTime":135.243,"endTime":137.959,"body":"And that worked out pretty well too."},{"startTime":137.959,"endTime":144.399,"body":"I think the reason that I made the most"},{"startTime":137.959,"endTime":144.399,"body":"recent switch away from that style is"},{"startTime":144.399,"endTime":150.519,"body":"because it felt a bit monotonous to be"},{"startTime":144.399,"endTime":150.519,"body":"doing the same leg day every time it came"},{"startTime":150.519,"endTime":150.969,"body":"around."},{"startTime":150.969,"endTime":154.699,"body":"So it was like I had these two upper body"},{"startTime":150.969,"endTime":154.699,"body":"days, which were great, but every time"},{"startTime":154.699,"endTime":158.619,"body":"that I would do legs, it was the same"},{"startTime":154.699,"endTime":158.619,"body":"exact leg routine."},{"startTime":158.619,"endTime":161.519,"body":"And I just kind of started to burn out on"},{"startTime":158.619,"endTime":161.519,"body":"doing the same thing."},{"startTime":161.519,"endTime":166.599,"body":"I also think maybe by having that leg day"},{"startTime":161.519,"endTime":166.599,"body":"solo, the volume was a little bit high"},{"startTime":166.599,"endTime":167.759,"body":"because I was"},{"startTime":168.167,"endTime":171.247,"body":"getting sore and fatigued and it was"},{"startTime":168.167,"endTime":171.247,"body":"impacting my biking."},{"startTime":171.247,"endTime":175.127,"body":"And so with this new change that I just"},{"startTime":171.247,"endTime":175.127,"body":"implemented, I think it's gonna solve the"},{"startTime":175.127,"endTime":176.667,"body":"majority of my problems."},{"startTime":176.667,"endTime":182.527,"body":"So it's a five times training over two"},{"startTime":176.667,"endTime":182.527,"body":"weeks, which is, you know, an average of"},{"startTime":182.527,"endTime":184.347,"body":"two and a half sessions a week."},{"startTime":184.647,"endTime":189.647,"body":"And the split is gonna have two leg days"},{"startTime":184.647,"endTime":189.647,"body":"and three upper body days."},{"startTime":189.647,"endTime":194.447,"body":"But the difference is, is that I'm"},{"startTime":189.647,"endTime":194.447,"body":"actually throwing arms and delts on two"},{"startTime":194.447,"endTime":195.527,"body":"leg days."},{"startTime":198.247,"endTime":203.987,"body":"in full transparency haven't really done"},{"startTime":198.247,"endTime":203.987,"body":"much, very little arm and delt work over"},{"startTime":203.987,"endTime":207.207,"body":"the last three months since bike season"},{"startTime":203.987,"endTime":207.207,"body":"started."},{"startTime":207.207,"endTime":212.927,"body":"On the upper body days, I was finding that"},{"startTime":207.207,"endTime":212.927,"body":"I was spending most of my time on chest"},{"startTime":212.927,"endTime":217.607,"body":"and back work because I knew that arms and"},{"startTime":212.927,"endTime":217.607,"body":"delts would get hit as auxiliary and I"},{"startTime":217.607,"endTime":221.667,"body":"wasn't in this stage of life where I'm"},{"startTime":217.607,"endTime":221.667,"body":"trying to optimize everything."},{"startTime":222.007,"endTime":226.747,"body":"But I also like, I don't want to not train"},{"startTime":222.007,"endTime":226.747,"body":"delts and arms and I'm trying to keep my"},{"startTime":226.747,"endTime":227.687,"body":"training sessions"},{"startTime":227.687,"endTime":231.247,"body":"for sure under an hour, closer to 45"},{"startTime":227.687,"endTime":231.247,"body":"minutes because I want to save energy for"},{"startTime":231.247,"endTime":232.007,"body":"biking."},{"startTime":232.007,"endTime":236.807,"body":"So this new structure basically is going"},{"startTime":232.007,"endTime":236.807,"body":"to have a lower body day or we'll start"},{"startTime":236.807,"endTime":240.427,"body":"with upper, an upper body day that's"},{"startTime":236.807,"endTime":240.427,"body":"focused on chest and back, but obviously"},{"startTime":240.427,"endTime":242.487,"body":"some delts and arms get hit auxiliary."},{"startTime":242.487,"endTime":246.767,"body":"Then the lower body day, which we'll have"},{"startTime":242.487,"endTime":246.767,"body":"a little bit of delts and arms."},{"startTime":246.767,"endTime":250.167,"body":"And then another upper body day, this"},{"startTime":246.767,"endTime":250.167,"body":"chest and back, another lower body day"},{"startTime":250.167,"endTime":251.187,"body":"with some delts and arms."},{"startTime":251.187,"endTime":253.967,"body":"And then finally a third upper body day."},{"startTime":253.967,"endTime":256.743,"body":"And so those are my five sessions over two"},{"startTime":253.967,"endTime":256.743,"body":"weeks."},{"startTime":256.743,"endTime":260.702,"body":"What this allows me to do is keep leg"},{"startTime":256.743,"endTime":260.702,"body":"volume a little bit lower per session."},{"startTime":260.702,"endTime":266.423,"body":"So in the prior iteration of it where I"},{"startTime":260.702,"endTime":266.423,"body":"would be doing pendulum and hack and leg"},{"startTime":266.423,"endTime":270.703,"body":"curl and RDL and calling it a leg day, now"},{"startTime":266.423,"endTime":270.703,"body":"I split those up."},{"startTime":270.703,"endTime":275.64300000000003,"body":"So I have like one, I either have hack or"},{"startTime":270.703,"endTime":275.64300000000003,"body":"pendulum one of the days and I have either"},{"startTime":275.64300000000003,"endTime":277.64300000000003,"body":"RDL or leg curl one of the days."},{"startTime":277.64300000000003,"endTime":282.163,"body":"So a little bit lower volume on the leg"},{"startTime":277.64300000000003,"endTime":282.163,"body":"stuff, still keeping lower reps, really"},{"startTime":282.163,"endTime":286.969,"body":"enjoying the sets of three to six on leg"},{"startTime":282.163,"endTime":286.969,"body":"work."},{"startTime":287.143,"endTime":289.703,"body":"still progressing everything there."},{"startTime":292.007,"endTime":295.307,"body":"The progression protocol actually is"},{"startTime":292.007,"endTime":295.307,"body":"another thing people reached out on."},{"startTime":295.307,"endTime":302.367,"body":"So on the hack machine I'm using, I"},{"startTime":295.307,"endTime":302.367,"body":"initially hit four sets of two at 600, and"},{"startTime":302.367,"endTime":306.737,"body":"then I backed it off to 580, and I did"},{"startTime":302.367,"endTime":306.737,"body":"four sets of three at 580."},{"startTime":306.737,"endTime":310.507,"body":"And then the next week I bumped it back up"},{"startTime":306.737,"endTime":310.507,"body":"to 600, and I did four sets of three at"},{"startTime":310.507,"endTime":311.207,"body":"600."},{"startTime":311.207,"endTime":317.007,"body":"So I really like this kind of step back,"},{"startTime":311.207,"endTime":317.007,"body":"step forward process of progression where"},{"startTime":317.007,"endTime":320.231,"body":"I back some weight off, but add a rep."},{"startTime":320.231,"endTime":324.371,"body":"and then add the weight, but drop the rep"},{"startTime":320.231,"endTime":324.371,"body":"and kind of work in that cyclical fashion"},{"startTime":324.371,"endTime":325.171,"body":"like that."},{"startTime":325.171,"endTime":331.031,"body":"So anyway, that is the update on the new"},{"startTime":325.171,"endTime":331.031,"body":"training program and why I'm doing it that"},{"startTime":331.031,"endTime":331.711,"body":"way."},{"startTime":331.711,"endTime":335.231,"body":"The delt and arm work that's gonna be on"},{"startTime":331.711,"endTime":335.231,"body":"leg days is gonna be low volume and I'm"},{"startTime":335.231,"endTime":337.041,"body":"just gonna fit it in between sets of legs."},{"startTime":337.041,"endTime":341.351,"body":"So while I'm doing a set of hack and I'm"},{"startTime":337.041,"endTime":341.351,"body":"resting, I'll just do some delts and arms"},{"startTime":341.351,"endTime":344.311,"body":"and then go back to the hack and then kind"},{"startTime":341.351,"endTime":344.311,"body":"of fit that in that way."},{"startTime":344.311,"endTime":348.731,"body":"So I don't think I'm gonna see a lot of"},{"startTime":344.311,"endTime":348.731,"body":"extra time on the training session."},{"startTime":348.903,"endTime":353.483,"body":"more just kind of a better structure and"},{"startTime":348.903,"endTime":353.483,"body":"organization for me as biking season kind"},{"startTime":353.483,"endTime":354.493,"body":"of continues to go."},{"startTime":354.493,"endTime":356.103,"body":"So that's the first update."},{"startTime":356.103,"endTime":359.163,"body":"Let's kick it over to you and we can come"},{"startTime":356.103,"endTime":359.163,"body":"back to me for the last two."},{"startTime":360.726,"endTime":362.766,"body":"Yeah, my updates are pretty short."},{"startTime":363.666,"endTime":367.846,"body":"I like to be transparent about things, and"},{"startTime":363.666,"endTime":367.846,"body":"that's really the only reason I'm speaking"},{"startTime":367.846,"endTime":368.366,"body":"about it."},{"startTime":368.366,"endTime":371.906,"body":"If I were really honest, I don't have any"},{"startTime":368.366,"endTime":371.906,"body":"updates, right?"},{"startTime":372.766,"endTime":378.446,"body":"I did have a lot of people reached out to"},{"startTime":372.766,"endTime":378.446,"body":"me about my positivity around the injury"},{"startTime":378.446,"endTime":379.716,"body":"and those sorts of things."},{"startTime":379.716,"endTime":384.206,"body":"And the reason that I really focused on"},{"startTime":379.716,"endTime":384.206,"body":"being so positive in the beginning is kind"},{"startTime":384.206,"endTime":386.606,"body":"of very akin to our roller coaster"},{"startTime":384.206,"endTime":386.606,"body":"analogy."},{"startTime":386.606,"endTime":389.238,"body":"Last week, I knew the bad times would"},{"startTime":386.606,"endTime":389.238,"body":"come."},{"startTime":389.238,"endTime":389.618,"body":"Right?"},{"startTime":389.618,"endTime":391.758,"body":"The poor mindset and stuff would come."},{"startTime":391.758,"endTime":398.258,"body":"And that really hit me on the back half of"},{"startTime":391.758,"endTime":398.258,"body":"last week where what I think what it was"},{"startTime":398.258,"endTime":399.368,"body":"is I felt fine, right?"},{"startTime":399.368,"endTime":402.358,"body":"There was no more pain or discomfort or"},{"startTime":399.368,"endTime":402.358,"body":"anything like that, but there was, I still"},{"startTime":402.358,"endTime":403.208,"body":"couldn't do anything."},{"startTime":403.208,"endTime":407.358,"body":"You know, and I was, what do I fill my"},{"startTime":403.208,"endTime":407.358,"body":"time with?"},{"startTime":407.358,"endTime":408.538,"body":"And I really struggled."},{"startTime":408.538,"endTime":413.638,"body":"Like I have my business structured that"},{"startTime":408.538,"endTime":413.638,"body":"the first half of the week is very, very,"},{"startTime":413.638,"endTime":414.298,"body":"very heavy."},{"startTime":414.298,"endTime":416.566,"body":"And then once I get into"},{"startTime":416.566,"endTime":420.386,"body":"Thursday, Friday, Saturday, it's really,"},{"startTime":416.566,"endTime":420.386,"body":"you know, maybe some client on boards or"},{"startTime":420.386,"endTime":421.086,"body":"something like that."},{"startTime":421.086,"endTime":425.326,"body":"Or if I don't have any, just responding to"},{"startTime":421.086,"endTime":425.326,"body":"client messages and those sorts of things."},{"startTime":425.326,"endTime":432.086,"body":"So I had like very little to do and I just"},{"startTime":425.326,"endTime":432.086,"body":"kind of moped and wallowed in was missed a"},{"startTime":432.086,"endTime":436.666,"body":"lot of the forest for the trees, you know,"},{"startTime":432.086,"endTime":436.666,"body":"and it was like even here living in Bali,"},{"startTime":436.666,"endTime":439.316,"body":"which is was always a dream and those"},{"startTime":436.666,"endTime":439.316,"body":"sorts of things."},{"startTime":439.316,"endTime":440.646,"body":"I just didn't care about it all."},{"startTime":440.646,"endTime":443.286,"body":"And I was maybe I'll go to the beach and I"},{"startTime":440.646,"endTime":443.286,"body":"was I don't want to fucking go to the"},{"startTime":443.286,"endTime":445.558,"body":"beach, you know, and I just kind of like"},{"startTime":443.286,"endTime":445.558,"body":"moped and"},{"startTime":445.558,"endTime":452.378,"body":"sat in my pseudo fake created misery in my"},{"startTime":445.558,"endTime":452.378,"body":"mind and it sucked."},{"startTime":452.378,"endTime":456.998,"body":"It was like some of the worst days I've"},{"startTime":452.378,"endTime":456.998,"body":"had in recent memory and it was like all"},{"startTime":456.998,"endTime":461.797,"body":"just mentally created by myself and"},{"startTime":456.998,"endTime":461.797,"body":"couldn't really escape them, which I"},{"startTime":461.797,"endTime":462.498,"body":"hated."},{"startTime":462.498,"endTime":466.158,"body":"Fortunately, I knew come Monday I could"},{"startTime":462.498,"endTime":466.158,"body":"not wallow in my misery anymore because I"},{"startTime":466.158,"endTime":467.918,"body":"have a lot of clients that need me."},{"startTime":468.038,"endTime":469.598,"body":"And Monday was a lot better."},{"startTime":469.598,"endTime":474.058,"body":"I also went to the gym yesterday for the"},{"startTime":469.598,"endTime":474.058,"body":"first time to get some movement in."},{"startTime":474.058,"endTime":475.286,"body":"I walked on the"},{"startTime":475.286,"endTime":478.966,"body":"treadmill for 20 minutes and then rent"},{"startTime":475.286,"endTime":478.966,"body":"rode a bike for 20 minutes and was like"},{"startTime":478.966,"endTime":482.266,"body":"conservative because I was going to see if"},{"startTime":478.966,"endTime":482.266,"body":"I got sore or anything didn't get sore at"},{"startTime":482.266,"endTime":483.386,"body":"all, which is wonderful."},{"startTime":483.386,"endTime":484.926,"body":"Did it again today."},{"startTime":484.926,"endTime":488.606,"body":"And I thought it would like really make me"},{"startTime":484.926,"endTime":488.606,"body":"excited going to the gym, but it's"},{"startTime":488.606,"endTime":491.906,"body":"actually kind of not fun because it's like"},{"startTime":488.606,"endTime":491.906,"body":"having this."},{"startTime":491.906,"endTime":496.226,"body":"It's like it's like your parents buying"},{"startTime":491.906,"endTime":496.226,"body":"you a brand new car like three months out"},{"startTime":496.226,"endTime":499.906,"body":"from your 16th birthday and you can't"},{"startTime":496.226,"endTime":499.906,"body":"fucking touch it."},{"startTime":502.026,"endTime":503.67,"body":"So I what I."},{"startTime":503.67,"endTime":507.15,"body":"But I decided today is I like walk in, I"},{"startTime":503.67,"endTime":507.15,"body":"keep my head straight."},{"startTime":507.15,"endTime":508.67,"body":"I don't look at anyone in the gym."},{"startTime":508.67,"endTime":510.13,"body":"I don't look at any of the gym equipment."},{"startTime":510.13,"endTime":511.59,"body":"I just like walk to the treadmill."},{"startTime":511.59,"endTime":512.44,"body":"I do that."},{"startTime":512.44,"endTime":516.0699999999999,"body":"Fortunately, the bike is like right next"},{"startTime":512.44,"endTime":516.0699999999999,"body":"to the treadmill and I turn around and"},{"startTime":516.0699999999999,"endTime":516.35,"body":"leave."},{"startTime":516.35,"endTime":518.0699999999999,"body":"And it was like, we're not looking at"},{"startTime":516.35,"endTime":518.0699999999999,"body":"anything."},{"startTime":518.0699999999999,"endTime":519.87,"body":"We're not seeing who's in there."},{"startTime":519.87,"endTime":525.89,"body":"And it helps because like Monday was"},{"startTime":519.87,"endTime":525.89,"body":"painful of like, fuck, I want to do these"},{"startTime":525.89,"endTime":530.61,"body":"things and I can't, you know, and that"},{"startTime":525.89,"endTime":530.61,"body":"that really was not fun."},{"startTime":530.934,"endTime":533.294,"body":"So those are my kind of not great updates."},{"startTime":533.294,"endTime":537.234,"body":"Any questions on that before I jump into"},{"startTime":533.294,"endTime":537.234,"body":"my only other one?"},{"startTime":537.703,"endTime":539.683,"body":"No, I mean, I resonate."},{"startTime":539.683,"endTime":541.203,"body":"Like, I'm not surprised by that."},{"startTime":541.203,"endTime":544.643,"body":"That was kind of what I was getting at"},{"startTime":541.203,"endTime":544.643,"body":"last week when we were going over these"},{"startTime":544.643,"endTime":548.023,"body":"updates and you were talking about your"},{"startTime":544.643,"endTime":548.023,"body":"hernia and kind of your plan moving"},{"startTime":548.023,"endTime":548.593,"body":"forward."},{"startTime":548.593,"endTime":553.063,"body":"And you had this air of optimism kind of"},{"startTime":548.593,"endTime":553.063,"body":"in the way that you believed you would"},{"startTime":553.063,"endTime":553.913,"body":"react to it."},{"startTime":553.913,"endTime":558.503,"body":"And I remember saying something along the"},{"startTime":553.913,"endTime":558.503,"body":"lines of like, man, my whole day and my"},{"startTime":558.503,"endTime":564.551,"body":"whole life is structured by these exercise"},{"startTime":558.503,"endTime":564.551,"body":"breaks that I'm able to take and like,"},{"startTime":564.551,"endTime":567.031,"body":"It provides the structure for my day."},{"startTime":567.031,"endTime":570.631,"body":"It gives me, you know, like all the things"},{"startTime":567.031,"endTime":570.631,"body":"we've discussed, the catecholamines, the"},{"startTime":570.631,"endTime":572.431,"body":"endorphins, whatever you want to, whatever"},{"startTime":570.631,"endTime":572.431,"body":"you want to call it."},{"startTime":572.431,"endTime":575.011,"body":"Like I would severely lack those things."},{"startTime":575.011,"endTime":579.391,"body":"And so it doesn't surprise me that you're"},{"startTime":575.011,"endTime":579.391,"body":"finding the same situation."},{"startTime":580.83,"endTime":582.531,"body":"four to six weeks, right."},{"startTime":586.134,"endTime":588.694,"body":"Six to 12 was what the surgeon said."},{"startTime":589.114,"endTime":598.274,"body":"I can all but guarantee I will be back in"},{"startTime":589.114,"endTime":598.274,"body":"there requiring a second surgery before I"},{"startTime":598.274,"endTime":600.231,"body":"wait 12 weeks to go back to training."},{"startTime":600.231,"endTime":600.851,"body":"totally."},{"startTime":600.851,"endTime":601.531,"body":"Totally."},{"startTime":601.531,"endTime":605.071,"body":"Yeah, or like, maybe just like start at"},{"startTime":601.531,"endTime":605.071,"body":"six weeks and start with lighter weights"},{"startTime":605.071,"endTime":608.051,"body":"where you don't have to brace so hard or"},{"startTime":605.071,"endTime":608.051,"body":"anything, you know, like at least to get"},{"startTime":608.051,"endTime":610.194,"body":"some lifting in."},{"startTime":610.194,"endTime":615.434,"body":"thought process is was to start it at the"},{"startTime":610.194,"endTime":615.434,"body":"after four of like starting to test some"},{"startTime":615.434,"endTime":620.894,"body":"waters and stuff a little bit and even"},{"startTime":615.434,"endTime":620.894,"body":"today Like I pushed on the bike not super"},{"startTime":620.894,"endTime":624.834,"body":"hard But a little bit and then I like I"},{"startTime":620.894,"endTime":624.834,"body":"stretch I try and discover some discomfort"},{"startTime":624.834,"endTime":631.854,"body":"and I can't which is good But yeah after"},{"startTime":624.834,"endTime":631.854,"body":"four I will start with like some some very"},{"startTime":631.854,"endTime":636.743,"body":"you know minor upper body stuff and then"},{"startTime":631.854,"endTime":636.743,"body":"I'll kind of progress from there, but"},{"startTime":636.743,"endTime":637.223,"body":"Cool."},{"startTime":637.223,"endTime":639.223,"body":"Yeah, I mean, that's all you can really"},{"startTime":637.223,"endTime":639.223,"body":"ask for."},{"startTime":639.223,"endTime":641.463,"body":"And you just focus on like what you can"},{"startTime":639.223,"endTime":641.463,"body":"control."},{"startTime":641.463,"endTime":646.963,"body":"And so control the controllables and try"},{"startTime":641.463,"endTime":646.963,"body":"not to have anxiety or get lost in the"},{"startTime":646.963,"endTime":648.763,"body":"notion of the things you can't control."},{"startTime":648.763,"endTime":651.223,"body":"So like, yeah, I, I, I empathize with you,"},{"startTime":648.763,"endTime":651.223,"body":"man."},{"startTime":651.223,"endTime":652.103,"body":"It's super tough."},{"startTime":652.103,"endTime":655.863,"body":"I know at some point in my life, I'm going"},{"startTime":652.103,"endTime":655.863,"body":"to be hit with something like that, but"},{"startTime":655.863,"endTime":661.023,"body":"knock on wood, 26 years of training or"},{"startTime":655.863,"endTime":661.023,"body":"whatever it is at this point, I've never"},{"startTime":661.023,"endTime":664.483,"body":"been forced to take more than 10 days off."},{"startTime":664.483,"endTime":666.119,"body":"So, yeah, just kind of"},{"startTime":666.119,"endTime":668.409,"body":"treading water until that moment comes."},{"startTime":669.762,"endTime":671.212,"body":"And then I only have another one."},{"startTime":671.212,"endTime":676.822,"body":"I've oddly had a lot of hunger, you know,"},{"startTime":671.212,"endTime":676.822,"body":"and on Monday I started last Monday,"},{"startTime":676.822,"endTime":678.182,"body":"really, I started tracking my food again."},{"startTime":678.182,"endTime":684.881,"body":"I'm averaging like 3600 calories and"},{"startTime":678.182,"endTime":684.881,"body":"that's keeping me to 14 to 216 like"},{"startTime":684.881,"endTime":686.182,"body":"floating floating in there."},{"startTime":686.182,"endTime":691.082,"body":"But I mean, like I am hungry and I'm"},{"startTime":686.182,"endTime":691.082,"body":"really surprised at that because my"},{"startTime":691.082,"endTime":693.607,"body":"activity is very, very low."},{"startTime":693.607,"endTime":694.187,"body":"Yeah."},{"startTime":694.187,"endTime":698.187,"body":"Well, there's studies showing that"},{"startTime":694.187,"endTime":698.187,"body":"activity regulates appetite, right?"},{"startTime":698.187,"endTime":705.267,"body":"And so like you literally, you see these"},{"startTime":698.187,"endTime":705.267,"body":"studies of people that are sedentary and"},{"startTime":705.267,"endTime":708.627,"body":"what was the study that I just heard about"},{"startTime":705.267,"endTime":708.627,"body":"this somewhere."},{"startTime":708.627,"endTime":710.446,"body":"It was really interesting."},{"startTime":711.847,"endTime":718.567,"body":"They compared sedentary people to"},{"startTime":711.847,"endTime":718.567,"body":"moderately active to very active and"},{"startTime":718.567,"endTime":723.667,"body":"The sedentary people actually ate more"},{"startTime":718.567,"endTime":723.667,"body":"calories than the moderately active people"},{"startTime":723.667,"endTime":724.927,"body":"intuitively."},{"startTime":724.927,"endTime":730.087,"body":"And the really active people only ate"},{"startTime":724.927,"endTime":730.087,"body":"slightly more calories than the sedentary"},{"startTime":730.087,"endTime":730.647,"body":"people."},{"startTime":730.647,"endTime":734.806,"body":"So it's like the activity level helps you"},{"startTime":730.647,"endTime":734.806,"body":"regulate your appetite to your needs, but"},{"startTime":734.806,"endTime":737.287,"body":"being sedentary completely dysregulates"},{"startTime":734.806,"endTime":737.287,"body":"it."},{"startTime":737.287,"endTime":742.407,"body":"It uncouples or decouples your appetite"},{"startTime":737.287,"endTime":742.407,"body":"from your satiety."},{"startTime":742.927,"endTime":744.837,"body":"So yeah, I mean, that doesn't surprise me."},{"startTime":744.837,"endTime":746.607,"body":"It's very interesting to hear though."},{"startTime":747.007,"endTime":747.65,"body":"Yeah."},{"startTime":747.65,"endTime":749.22,"body":"pretty wild to like experience."},{"startTime":749.22,"endTime":751.19,"body":"Like I have no reason to be hungry again."},{"startTime":751.19,"endTime":755.69,"body":"I've done nothing but sit at my desk and"},{"startTime":751.19,"endTime":755.69,"body":"do check ins and it's like 1 p and I'm"},{"startTime":755.69,"endTime":759.595,"body":"like reaching for my third meal and I'm"},{"startTime":755.69,"endTime":759.595,"body":"like, this is absurd."},{"startTime":759.595,"endTime":766.215,"body":"a, yeah, it's a boredom structure"},{"startTime":759.595,"endTime":766.215,"body":"regulation, hormone signaling cascade of"},{"startTime":766.215,"endTime":767.515,"body":"things."},{"startTime":767.895,"endTime":769.055,"body":"Cool."},{"startTime":769.195,"endTime":770.395,"body":"All right, sweet."},{"startTime":770.555,"endTime":772.935,"body":"My final two updates, I'll be quick."},{"startTime":772.935,"endTime":774.595,"body":"Biking is continuing to crush."},{"startTime":774.595,"endTime":778.415,"body":"I just like, I can't believe that I'm two"},{"startTime":774.595,"endTime":778.415,"body":"years into this and still making gains at"},{"startTime":778.415,"endTime":780.115,"body":"the rate that I am at the moment."},{"startTime":780.115,"endTime":781.615,"body":"So just really amped on that."},{"startTime":781.615,"endTime":783.055,"body":"The other day,"},{"startTime":783.335,"endTime":785.475,"body":"I have this course that I do around my"},{"startTime":783.335,"endTime":785.475,"body":"house."},{"startTime":785.475,"endTime":787.705,"body":"It's three laps on the local loop is what"},{"startTime":785.475,"endTime":787.705,"body":"I call it."},{"startTime":787.705,"endTime":789.935,"body":"Each loop is seven and a half miles."},{"startTime":789.935,"endTime":795.375,"body":"And I'll do this loop, this thing,"},{"startTime":789.935,"endTime":795.375,"body":"sometimes zone two, cause it's very flat."},{"startTime":795.375,"endTime":798.435,"body":"And sometimes I'll just go out and like"},{"startTime":795.375,"endTime":798.435,"body":"hammer it and see how fast I can do it"},{"startTime":798.435,"endTime":800.975,"body":"with like my heart rate fucking sky high."},{"startTime":800.975,"endTime":807.335,"body":"But I did zone two the other day and the"},{"startTime":800.975,"endTime":807.335,"body":"fastest I've ever done the three laps,"},{"startTime":807.335,"endTime":809.469,"body":"which is like 22 and a half miles."},{"startTime":809.767,"endTime":811.707,"body":"is was 919."},{"startTime":811.707,"endTime":815.267,"body":"And that was for zone two with like my"},{"startTime":811.707,"endTime":815.267,"body":"heart rate around 130."},{"startTime":815.787,"endTime":818.627,"body":"And the other day I did it in 116."},{"startTime":818.627,"endTime":823.027,"body":"So I knocked three whole minutes off of my"},{"startTime":818.627,"endTime":823.027,"body":"time and my heart rate was 128."},{"startTime":823.027,"endTime":826.347,"body":"I just like I it's insane to me."},{"startTime":826.407,"endTime":828.007,"body":"Three minutes might not sound like a lot."},{"startTime":828.007,"endTime":833.827,"body":"But when you're talking about 79 minutes"},{"startTime":828.007,"endTime":833.827,"body":"for 76, that's like a four or four and a"},{"startTime":833.827,"endTime":838.607,"body":"half percent increase from literally like"},{"startTime":833.827,"endTime":838.607,"body":"weeks prior."},{"startTime":839.079,"endTime":840.799,"body":"And so these things just kind of keep"},{"startTime":839.079,"endTime":840.799,"body":"happening."},{"startTime":840.799,"endTime":842.879,"body":"And I, I'm just amped about it."},{"startTime":842.879,"endTime":846.459,"body":"Like it makes training so fun to go out"},{"startTime":842.879,"endTime":846.459,"body":"there and put in the work on these rides"},{"startTime":846.459,"endTime":850.399,"body":"to be able to see the results manifested."},{"startTime":850.399,"endTime":851.719,"body":"So just really amped about that."},{"startTime":851.719,"endTime":853.979,"body":"Not sure how long that's going to"},{"startTime":851.719,"endTime":853.979,"body":"continue."},{"startTime":854.339,"endTime":856.309,"body":"but just kind of loving it at the moment."},{"startTime":856.309,"endTime":861.789,"body":"And this leads into my next update, which"},{"startTime":856.309,"endTime":861.789,"body":"is we're going to Wisconsin, on Friday."},{"startTime":861.789,"endTime":865.419,"body":"So by the time this episode's released,"},{"startTime":861.789,"endTime":865.419,"body":"we'll actually be in Wisconsin."},{"startTime":865.619,"endTime":868.129,"body":"and I'm not bringing my bike in prior"},{"startTime":865.619,"endTime":868.129,"body":"years."},{"startTime":868.129,"endTime":869.191,"body":"I have"},{"startTime":869.191,"endTime":873.711,"body":"borrowed a bike from a neighbor and still"},{"startTime":869.191,"endTime":873.711,"body":"gotten out and done biking that way."},{"startTime":873.711,"endTime":878.491,"body":"I think this year I'm not going to do that"},{"startTime":873.711,"endTime":878.491,"body":"because biking is such a, a time suck."},{"startTime":878.491,"endTime":884.231,"body":"Like for me to go out and get a quality"},{"startTime":878.491,"endTime":884.231,"body":"ride in, I need 90 to 120 minutes."},{"startTime":884.231,"endTime":889.551,"body":"And I just don't feel like it's fair for"},{"startTime":884.231,"endTime":889.551,"body":"me to, to do that to the family while"},{"startTime":889.551,"endTime":892.951,"body":"we're here for only, you know, six or"},{"startTime":889.551,"endTime":892.951,"body":"seven days in Wisconsin."},{"startTime":893.271,"endTime":894.691,"body":"so I'm just not going to bike at all."},{"startTime":894.691,"endTime":897.411,"body":"I'm going to run, I guess."},{"startTime":898.151,"endTime":900.471,"body":"I do that sometimes when I'm in Wisconsin."},{"startTime":900.471,"endTime":903.041,"body":"And so we'll see how that goes."},{"startTime":903.041,"endTime":907.551,"body":"I really don't enjoy running, but I do"},{"startTime":903.041,"endTime":907.551,"body":"love that I can get a really solid running"},{"startTime":907.551,"endTime":911.291,"body":"session in, in 20 to 30 minutes where it"},{"startTime":907.551,"endTime":911.291,"body":"takes, like I said, 90 minutes to two"},{"startTime":911.291,"endTime":914.351,"body":"hours to get a quality bike session in."},{"startTime":914.351,"endTime":915.871,"body":"So yeah, I'm gonna do some of that."},{"startTime":915.871,"endTime":919.791,"body":"I'll do some sprints up hills, do some"},{"startTime":915.871,"endTime":919.791,"body":"zone five work that way, but it's just for"},{"startTime":919.791,"endTime":920.331,"body":"one week."},{"startTime":920.331,"endTime":923.071,"body":"And maybe at the end of the day, that'll"},{"startTime":920.331,"endTime":923.071,"body":"actually be a positive."},{"startTime":923.071,"endTime":927.037,"body":"But anyway, we have the Wisconsin trip"},{"startTime":923.071,"endTime":927.037,"body":"coming up on Friday."},{"startTime":927.175,"endTime":931.365,"body":"And so we may not be doing an ETP the next"},{"startTime":927.175,"endTime":931.365,"body":"week."},{"startTime":931.365,"endTime":934.045,"body":"I think that's even like the July 4th week"},{"startTime":931.365,"endTime":934.045,"body":"and stuff like that."},{"startTime":934.045,"endTime":938.535,"body":"So we'll be in touch and I'll let you"},{"startTime":934.045,"endTime":938.535,"body":"know, but I think likely we probably won't"},{"startTime":938.535,"endTime":940.495,"body":"podcast next week."},{"startTime":940.615,"endTime":945.695,"body":"So yeah, I think that's my final update"},{"startTime":940.615,"endTime":945.695,"body":"and we can kind of jump into questions on"},{"startTime":945.695,"endTime":947.053,"body":"the Instagram Q \u0026A."},{"startTime":947.446,"endTime":948.556,"body":"Okay, let's do this."},{"startTime":948.556,"endTime":949.686,"body":"I love this first question."},{"startTime":949.686,"endTime":952.986,"body":"And while you were giving a final update,"},{"startTime":949.686,"endTime":952.986,"body":"I went and looked up the price just so"},{"startTime":952.986,"endTime":957.246,"body":"that we could make sure that we are"},{"startTime":952.986,"endTime":957.246,"body":"speaking accurately to it."},{"startTime":957.246,"endTime":961.906,"body":"So this one is geared towards you, Brian,"},{"startTime":957.246,"endTime":961.906,"body":"because unfortunately, I haven't had the"},{"startTime":961.906,"endTime":963.266,"body":"opportunity yet to use this."},{"startTime":963.266,"endTime":969.186,"body":"Now that you have used the Prime Pulldown"},{"startTime":963.266,"endTime":969.186,"body":"2 .0 because they have a 1 .0 option, the"},{"startTime":969.186,"endTime":973.636,"body":"main difference between the 1 .0 and the 2"},{"startTime":969.186,"endTime":973.636,"body":".0 is bilateral versus unilateral."},{"startTime":973.636,"endTime":975.756,"body":"You cannot use the first one bilaterally."},{"startTime":975.756,"endTime":976.886,"body":"I mean, I guess technically,"},{"startTime":976.886,"endTime":980.286,"body":"could, but there's two arms to it."},{"startTime":980.466,"endTime":981.286,"body":"A lot more."},{"startTime":981.286,"endTime":983.866,"body":"And one, do you think it's worth the price"},{"startTime":981.286,"endTime":983.866,"body":"tag?"},{"startTime":983.866,"endTime":989.246,"body":"And I guess I will add the price tag on"},{"startTime":983.866,"endTime":989.246,"body":"the Prime website is just under $5 ,000"},{"startTime":989.246,"endTime":990.2,"body":"US."},{"startTime":990.983,"endTime":994.083,"body":"Yeah, if I would have guessed what the"},{"startTime":990.983,"endTime":994.083,"body":"price tag would have been, I probably"},{"startTime":994.083,"endTime":997.463,"body":"would have guessed a little bit higher,"},{"startTime":994.083,"endTime":997.463,"body":"like six to eight range."},{"startTime":997.523,"endTime":1002.463,"body":"So five actually sort of changes my"},{"startTime":997.523,"endTime":1002.463,"body":"answer."},{"startTime":1003.883,"endTime":1007.343,"body":"So the guy that asked this question,"},{"startTime":1003.883,"endTime":1007.343,"body":"Joseph, is the guy that's always"},{"startTime":1007.343,"endTime":1011.263,"body":"responding to our YouTube comments like"},{"startTime":1007.343,"endTime":1011.263,"body":"about his incredible home gym that he has."},{"startTime":1011.263,"endTime":1012.863,"body":"You know who I'm talking about?"},{"startTime":1013.003,"endTime":1015.043,"body":"Joseph Earhart or something like that."},{"startTime":1015.043,"endTime":1017.023,"body":"Yeah, his home gym is insane."},{"startTime":1019.847,"endTime":1024.767,"body":"And so like, I'm trying to look at it from"},{"startTime":1019.847,"endTime":1024.767,"body":"his perspective because his home gym is so"},{"startTime":1024.767,"endTime":1029.887,"body":"much sicker than my home gym that I know"},{"startTime":1024.767,"endTime":1029.887,"body":"he, he puts a lot of pride and value in"},{"startTime":1029.887,"endTime":1034.9070000000002,"body":"having like the nicest piece of equipment"},{"startTime":1029.887,"endTime":1034.9070000000002,"body":"for each muscle group, et cetera."},{"startTime":1034.9070000000002,"endTime":1039.9270000000001,"body":"And for me, I feel like maybe it's like, I"},{"startTime":1034.9070000000002,"endTime":1039.9270000000001,"body":"will accept a piece that's good enough"},{"startTime":1039.9270000000001,"endTime":1042.9270000000001,"body":"that does the job good enough for me."},{"startTime":1043.943,"endTime":1047.423,"body":"So man, would I love to have the Prime"},{"startTime":1043.943,"endTime":1047.423,"body":"pull down 2 .0 in my gym?"},{"startTime":1047.5230000000001,"endTime":1050.363,"body":"Absolutely, yes, 100%."},{"startTime":1050.363,"endTime":1056.823,"body":"Do I think that paying $5 ,000 for a one"},{"startTime":1050.363,"endTime":1056.823,"body":"trick pony machine that primarily just"},{"startTime":1056.823,"endTime":1059.063,"body":"does upper body pulling?"},{"startTime":1060.903,"endTime":1066.883,"body":"I would personally struggle with paying $5"},{"startTime":1060.903,"endTime":1066.883,"body":",000 for a one -trick pony like that."},{"startTime":1066.883,"endTime":1073.443,"body":"I felt bad paying 2 ,000 for my pendulum,"},{"startTime":1066.883,"endTime":1073.443,"body":"which is a one -trick pony."},{"startTime":1074.003,"endTime":1079.303,"body":"So paying two and a half times that for a"},{"startTime":1074.003,"endTime":1079.303,"body":"back machine seems crazy to me, but if I"},{"startTime":1079.303,"endTime":1084.503,"body":"had the space and I had the money, that"},{"startTime":1079.303,"endTime":1084.503,"body":"would certainly be at the top of my want"},{"startTime":1084.503,"endTime":1085.023,"body":"list."},{"startTime":1085.023,"endTime":1086.263,"body":"What do you think?"},{"startTime":1088.269,"endTime":1091.91,"body":"So, yeah, so my argument was going to be"},{"startTime":1088.269,"endTime":1091.91,"body":"space."},{"startTime":1091.91,"endTime":1096.53,"body":"It's just large because it has the three"},{"startTime":1091.91,"endTime":1096.53,"body":"loading horns that articulate."},{"startTime":1096.53,"endTime":1101.97,"body":"It's very, very big because it needs to be"},{"startTime":1096.53,"endTime":1101.97,"body":"because of how it's designed."},{"startTime":1101.97,"endTime":1107.51,"body":"I think that's the biggest thing is like,"},{"startTime":1101.97,"endTime":1107.51,"body":"unless you have like a pole barn on your"},{"startTime":1107.51,"endTime":1111.61,"body":"property or something like that, it's"},{"startTime":1107.51,"endTime":1111.61,"body":"very, very big."},{"startTime":1111.61,"endTime":1115.53,"body":"Like it's arguably bigger than like a"},{"startTime":1111.61,"endTime":1115.53,"body":"pendulum squat or something like that."},{"startTime":1115.53,"endTime":1116.091,"body":"Yeah."},{"startTime":1116.091,"endTime":1116.95,"body":"a pendulum, yeah."},{"startTime":1116.95,"endTime":1119.15,"body":"So, I mean, that would be the biggest"},{"startTime":1116.95,"endTime":1119.15,"body":"thing."},{"startTime":1119.15,"endTime":1124.21,"body":"I think it's worth the price tag for what"},{"startTime":1119.15,"endTime":1124.21,"body":"you're getting, right?"},{"startTime":1124.21,"endTime":1129.53,"body":"The other one on the market that I've"},{"startTime":1124.21,"endTime":1129.53,"body":"seen, which is out of a company in"},{"startTime":1129.53,"endTime":1131.61,"body":"Australia, Citadel makes another one."},{"startTime":1131.61,"endTime":1133.13,"body":"They claim that theirs is better."},{"startTime":1133.13,"endTime":1135.83,"body":"I have heard from people that have used"},{"startTime":1133.13,"endTime":1135.83,"body":"both."},{"startTime":1135.83,"endTime":1137.43,"body":"They prefer the Prime."},{"startTime":1137.43,"endTime":1142.03,"body":"The Citadel one, I remember, we almost did"},{"startTime":1137.43,"endTime":1142.03,"body":"some business with them for Undefeated,"},{"startTime":1142.03,"endTime":1144.93,"body":"and their stuff was very, very expensive."},{"startTime":1144.93,"endTime":1146.998,"body":"They anchored their prices to"},{"startTime":1146.998,"endTime":1148.498,"body":"to Atlantis."},{"startTime":1148.498,"endTime":1153.288,"body":"And I was like, OK, dude, Atlantis has"},{"startTime":1148.498,"endTime":1153.288,"body":"been around for however many years."},{"startTime":1153.288,"endTime":1155.758,"body":"They're arguably the top tier in the"},{"startTime":1153.288,"endTime":1155.758,"body":"business."},{"startTime":1155.758,"endTime":1159.658,"body":"As a startup company, I don't think"},{"startTime":1155.758,"endTime":1159.658,"body":"anchoring your prices to Atlantis is"},{"startTime":1159.658,"endTime":1160.948,"body":"probably the correct move."},{"startTime":1160.948,"endTime":1162.778,"body":"But I'm not the business you are."},{"startTime":1162.778,"endTime":1164.018,"body":"So kind of do your thing."},{"startTime":1164.018,"endTime":1167.418,"body":"But if I'm spending that money, I'm going"},{"startTime":1164.018,"endTime":1167.418,"body":"with Prime is pretty much what I told"},{"startTime":1167.418,"endTime":1169.638,"body":"them, not an unproven company."},{"startTime":1170.058,"endTime":1171.507,"body":"But I would say."},{"startTime":1171.507,"endTime":1175.367,"body":"one right now and there's no pricing on"},{"startTime":1171.507,"endTime":1175.367,"body":"the website."},{"startTime":1175.367,"endTime":1177.971,"body":"It's contact us for pricing."},{"startTime":1178.038,"endTime":1184.358,"body":"He told me directly it was significantly"},{"startTime":1178.038,"endTime":1184.358,"body":"more expensive than the Prime."},{"startTime":1184.438,"endTime":1189.778,"body":"Even so much the ride I had to looked and"},{"startTime":1184.438,"endTime":1189.778,"body":"did some conversions from Australia to USD"},{"startTime":1189.778,"endTime":1191.818,"body":"and I was like, wait, is this right?"},{"startTime":1191.818,"endTime":1193.678,"body":"They were pricey."},{"startTime":1193.678,"endTime":1197.498,"body":"But who knows what their supply and price"},{"startTime":1193.678,"endTime":1197.498,"body":"of metal is in Australia and all these"},{"startTime":1197.498,"endTime":1199.318,"body":"different things that I don't know."},{"startTime":1200.981,"endTime":1204.265,"body":"Okay, good to move on."},{"startTime":1204.423,"endTime":1207.583,"body":"Yeah, I'll kick this over to you since you"},{"startTime":1204.423,"endTime":1207.583,"body":"did the last one to me and you actually"},{"startTime":1207.583,"endTime":1209.243,"body":"have some answers here already."},{"startTime":1209.323,"endTime":1214.495,"body":"So home gym equipment wish lists versus"},{"startTime":1209.323,"endTime":1214.495,"body":"must haves."},{"startTime":1215.926,"endTime":1219.736,"body":"It has to come down to what sort of space"},{"startTime":1215.926,"endTime":1219.736,"body":"you have available, right?"},{"startTime":1219.736,"endTime":1224.045,"body":"If we're putting this in a garage or, you"},{"startTime":1219.736,"endTime":1224.045,"body":"know, in a basement with a high ceiling or"},{"startTime":1224.045,"endTime":1226.666,"body":"something like that, like assuming that"},{"startTime":1224.045,"endTime":1226.666,"body":"we're not."},{"startTime":1227.326,"endTime":1231.526,"body":"We don't have an entire two car garage"},{"startTime":1227.326,"endTime":1231.526,"body":"that you're just that you're, you know,"},{"startTime":1231.526,"endTime":1236.306,"body":"significant other is completely letting"},{"startTime":1231.526,"endTime":1236.306,"body":"you dedicate towards lifting."},{"startTime":1236.366,"endTime":1241.866,"body":"I think what makes the most sense for a"},{"startTime":1236.366,"endTime":1241.866,"body":"first choice must have is one of the very"},{"startTime":1241.866,"endTime":1246.222,"body":"recent new age super racers."},{"startTime":1246.222,"endTime":1252.482,"body":"two that I have here is the rep fitness"},{"startTime":1246.222,"endTime":1252.482,"body":"Aries 2 .0 in the prime Prodigy HLP and"},{"startTime":1252.482,"endTime":1256.122,"body":"what's really wild with these things is"},{"startTime":1252.482,"endTime":1256.122,"body":"you get you get your traditional You know"},{"startTime":1256.122,"endTime":1260.242,"body":"squat rack, but they also like the Aries I"},{"startTime":1256.122,"endTime":1260.242,"body":"was actually recently going down a rabbit"},{"startTime":1260.242,"endTime":1266.422,"body":"hole for some reason we have Adjustable"},{"startTime":1260.242,"endTime":1266.422,"body":"high to low pulley on both sides with I"},{"startTime":1266.422,"endTime":1272.242,"body":"want to see was a 300 pound stack So like"},{"startTime":1266.422,"endTime":1272.242,"body":"really heavy we have a dual high cable in"},{"startTime":1272.242,"endTime":1275.606,"body":"the top in the back a dual high a dual low"},{"startTime":1272.242,"endTime":1275.606,"body":"cable"},{"startTime":1275.606,"endTime":1281.826,"body":"in the back for like seated rows, pull"},{"startTime":1275.606,"endTime":1281.826,"body":"downs, a lot of attachments, a lot pull"},{"startTime":1281.826,"endTime":1284.446,"body":"down attachment, dip bar attachment."},{"startTime":1284.646,"endTime":1289.846,"body":"So you get so much, you get like a"},{"startTime":1284.646,"endTime":1289.846,"body":"functional trainer, squat rack, like you"},{"startTime":1289.846,"endTime":1293.356,"body":"get so much and some of them even have"},{"startTime":1289.846,"endTime":1293.356,"body":"like a Smith machine built into it."},{"startTime":1293.356,"endTime":1296.746,"body":"And this is all in like one kind of"},{"startTime":1293.356,"endTime":1296.746,"body":"purchase."},{"startTime":1296.746,"endTime":1300.438,"body":"They're pricier, like I would imagine, I"},{"startTime":1296.746,"endTime":1300.438,"body":"remember seeing the..."},{"startTime":1300.438,"endTime":1303.438,"body":"The rep was like 5K it started at or"},{"startTime":1300.438,"endTime":1303.438,"body":"something like that."},{"startTime":1303.438,"endTime":1306.858,"body":"I believe the Prime Prodigy wrap starts"},{"startTime":1303.438,"endTime":1306.858,"body":"around like 6K or something."},{"startTime":1306.858,"endTime":1312.918,"body":"So you're probably going to end up"},{"startTime":1306.858,"endTime":1312.918,"body":"spending 7 to 8K, but you get a lot out of"},{"startTime":1312.918,"endTime":1313.228,"body":"it."},{"startTime":1313.228,"endTime":1317.218,"body":"You know, cables, you're able to do your"},{"startTime":1313.228,"endTime":1317.218,"body":"rows, some pressing like it's, it's just"},{"startTime":1317.218,"endTime":1319.718,"body":"rather really, really robust."},{"startTime":1319.718,"endTime":1324.698,"body":"I, for me must have, if I were putting one"},{"startTime":1319.718,"endTime":1324.698,"body":"together, that would by far be my first"},{"startTime":1324.698,"endTime":1325.674,"body":"purchase."},{"startTime":1326.919,"endTime":1334.599,"body":"Yeah, I think that the development of"},{"startTime":1326.919,"endTime":1334.599,"body":"these super racks has changed what a must"},{"startTime":1334.599,"endTime":1336.859,"body":"have is versus a wishlist item."},{"startTime":1337.399,"endTime":1343.799,"body":"And like five years ago, even, I feel like"},{"startTime":1337.399,"endTime":1343.799,"body":"must haves would have been you will get a"},{"startTime":1343.799,"endTime":1347.879,"body":"squat rack, you get adjustable dumbbells"},{"startTime":1343.799,"endTime":1347.879,"body":"up to 100 pounds, you make sure you have a"},{"startTime":1347.879,"endTime":1354.319,"body":"barbell, and you probably have like some"},{"startTime":1347.879,"endTime":1354.319,"body":"sort of cable machine, maybe a leg"},{"startTime":1354.319,"endTime":1356.295,"body":"extension leg curl kind of dual."},{"startTime":1356.295,"endTime":1356.935,"body":"machine."},{"startTime":1356.935,"endTime":1360.815,"body":"Because if you have a barbell, you can"},{"startTime":1356.935,"endTime":1360.815,"body":"squat, you can deadlift, you can RDL"},{"startTime":1360.815,"endTime":1361.695,"body":"dumbbells."},{"startTime":1361.695,"endTime":1363.935,"body":"You can do a lot of the same stuff."},{"startTime":1364.615,"endTime":1368.895,"body":"the cables obviously allow you to hit all"},{"startTime":1364.615,"endTime":1368.895,"body":"the upper body from the different angles."},{"startTime":1368.895,"endTime":1372.895,"body":"And then the leg extension, leg curl allow"},{"startTime":1368.895,"endTime":1372.895,"body":"you to isolate the short head biceps"},{"startTime":1372.895,"endTime":1375.575,"body":"femoris and the rectus femoris."},{"startTime":1375.575,"endTime":1380.695,"body":"So, yeah, I think that my answer changed"},{"startTime":1375.575,"endTime":1380.695,"body":"from five years ago to now."},{"startTime":1380.695,"endTime":1384.395,"body":"And I do think one of these super racks"},{"startTime":1380.695,"endTime":1384.395,"body":"would be basis."},{"startTime":1384.395,"endTime":1385.415,"body":"Number one,"},{"startTime":1385.415,"endTime":1391.055,"body":"because that literally handles almost all"},{"startTime":1385.415,"endTime":1391.055,"body":"it handles all of your upper body work and"},{"startTime":1391.055,"endTime":1394.575,"body":"even kind of handle some of your leg your"},{"startTime":1391.055,"endTime":1394.575,"body":"leg work as well."},{"startTime":1394.575,"endTime":1397.955,"body":"They have attachments now that you can put"},{"startTime":1394.575,"endTime":1397.955,"body":"into power racks."},{"startTime":1397.955,"endTime":1402.795,"body":"It's not as good as getting like one of"},{"startTime":1397.955,"endTime":1402.795,"body":"those dual leg curl, leg extension"},{"startTime":1402.795,"endTime":1403.915,"body":"machines."},{"startTime":1403.915,"endTime":1406.875,"body":"But you can use kind of this."},{"startTime":1407.335,"endTime":1412.175,"body":"It takes a pin and it sticks it into the"},{"startTime":1407.335,"endTime":1412.175,"body":"hole in the power rack."},{"startTime":1412.175,"endTime":1413.879,"body":"And then you have a"},{"startTime":1413.879,"endTime":1417.359,"body":"of free weight loaded leg curl and leg"},{"startTime":1413.879,"endTime":1417.359,"body":"extension machine that is literally"},{"startTime":1417.359,"endTime":1422.339,"body":"attached or unattached to your super rack,"},{"startTime":1417.359,"endTime":1422.339,"body":"so to speak."},{"startTime":1423.159,"endTime":1428.959,"body":"So yeah, I think a super rack and then"},{"startTime":1423.159,"endTime":1428.959,"body":"probably some form of leg extension leg"},{"startTime":1428.959,"endTime":1429.999,"body":"curl."},{"startTime":1430.019,"endTime":1437.599,"body":"And I would say once you have the super"},{"startTime":1430.019,"endTime":1437.599,"body":"rack, the next up for me would be some"},{"startTime":1437.599,"endTime":1439.741,"body":"sort of machine squat movement."},{"startTime":1440.413,"endTime":1443.683,"body":"because the super rack handles all of the"},{"startTime":1440.413,"endTime":1443.683,"body":"upper body and then you would get a leg"},{"startTime":1443.683,"endTime":1444.983,"body":"extension, leg curl attachment."},{"startTime":1444.983,"endTime":1446.983,"body":"Like you're the only, you could back squat"},{"startTime":1444.983,"endTime":1446.983,"body":"off of it."},{"startTime":1446.983,"endTime":1448.403,"body":"Like you said, like you could have a"},{"startTime":1446.983,"endTime":1448.403,"body":"barbell."},{"startTime":1448.403,"endTime":1449.643,"body":"It can act as a power rack."},{"startTime":1449.643,"endTime":1453.703,"body":"You can squat, but squatting has its"},{"startTime":1449.643,"endTime":1453.703,"body":"limitations when it comes to quad"},{"startTime":1453.703,"endTime":1454.283,"body":"development."},{"startTime":1454.283,"endTime":1462.283,"body":"And so using, something like a hack press"},{"startTime":1454.283,"endTime":1462.283,"body":"machine, a pendulum, like press, any of"},{"startTime":1462.283,"endTime":1466.603,"body":"those types of options would probably be"},{"startTime":1462.283,"endTime":1466.603,"body":"my next best after the super rack."},{"startTime":1467.263,"endTime":1468.363,"body":"And,"},{"startTime":1469.831,"endTime":1475.631,"body":"Then from there, I think it's more"},{"startTime":1469.831,"endTime":1475.631,"body":"specific machines that you would want that"},{"startTime":1475.631,"endTime":1477.001,"body":"probably are individual to you."},{"startTime":1477.001,"endTime":1481.911,"body":"Like I know for me, beyond the super rack"},{"startTime":1477.001,"endTime":1481.911,"body":"and a leg press machine, I would want,"},{"startTime":1481.911,"endTime":1483.861,"body":"man, I would love to have a chest press"},{"startTime":1481.911,"endTime":1483.861,"body":"machine."},{"startTime":1483.861,"endTime":1486.511,"body":"Like that's still one of my wishlist items"},{"startTime":1483.861,"endTime":1486.511,"body":"for my gym."},{"startTime":1486.511,"endTime":1490.561,"body":"And I have, you know, a full cable machine"},{"startTime":1486.511,"endTime":1490.561,"body":"with adjustable arms."},{"startTime":1490.561,"endTime":1495.031,"body":"I have a T -bar row, I have a pendulum, I"},{"startTime":1490.561,"endTime":1495.031,"body":"have a hack press, I have a 45 degree hip"},{"startTime":1495.031,"endTime":1495.401,"body":"extension."},{"startTime":1495.401,"endTime":1496.891,"body":"Like I have all these things."},{"startTime":1496.891,"endTime":1498.279,"body":"The thing that I really want."},{"startTime":1498.279,"endTime":1499.279,"body":"is a chest press machine."},{"startTime":1499.279,"endTime":1502.139,"body":"And I think that that wouldn't change if I"},{"startTime":1499.279,"endTime":1502.139,"body":"had one of those super racks, because"},{"startTime":1502.139,"endTime":1505.779,"body":"you're just limited when cables are the"},{"startTime":1502.139,"endTime":1505.779,"body":"only chest pressing you could do."},{"startTime":1505.779,"endTime":1510.199,"body":"I mean, you can do free weights too, but I"},{"startTime":1505.779,"endTime":1510.199,"body":"don't love any free weight pressing at the"},{"startTime":1510.199,"endTime":1510.839,"body":"moment."},{"startTime":1510.839,"endTime":1514.119,"body":"So I would love to have a chest press"},{"startTime":1510.839,"endTime":1514.119,"body":"machine that just fits right, has a like"},{"startTime":1514.119,"endTime":1515.759,"body":"semi pronated grip."},{"startTime":1515.759,"endTime":1517.139,"body":"So that depends on your goals."},{"startTime":1517.139,"endTime":1522.539,"body":"Like a girl, a female may not opt as a"},{"startTime":1517.139,"endTime":1522.539,"body":"chest machine as their next up item."},{"startTime":1522.819,"endTime":1526.279,"body":"Maybe it's a 45 degree hip extension,"},{"startTime":1522.819,"endTime":1526.279,"body":"which I also think would have"},{"startTime":1526.279,"endTime":1531.239,"body":"tremendous value if you have the super"},{"startTime":1526.279,"endTime":1531.239,"body":"rack, a 45 degree hip extension would"},{"startTime":1531.239,"endTime":1534.839,"body":"probably be up there in like the top two"},{"startTime":1531.239,"endTime":1534.839,"body":"or three next things that I would want to"},{"startTime":1534.839,"endTime":1535.619,"body":"get."},{"startTime":1536.919,"endTime":1540.959,"body":"So yeah, I mean, I think beyond the super"},{"startTime":1536.919,"endTime":1540.959,"body":"rack, it really comes down to what you"},{"startTime":1540.959,"endTime":1543.199,"body":"want in your gym for your goals."},{"startTime":1543.199,"endTime":1548.179,"body":"And so starting with the super rack is"},{"startTime":1543.199,"endTime":1548.179,"body":"certainly like a base level item that I"},{"startTime":1548.179,"endTime":1553.919,"body":"would get unless you have decided to go"},{"startTime":1548.179,"endTime":1553.919,"body":"the five year old route of barbell"},{"startTime":1553.919,"endTime":1555.779,"body":"dumbbells squat rack."},{"startTime":1556.007,"endTime":1560.247,"body":"And then from there, it's like, eh,"},{"startTime":1556.007,"endTime":1560.247,"body":"probably next up is a cable machine of"},{"startTime":1560.247,"endTime":1561.027,"body":"some sort."},{"startTime":1561.027,"endTime":1563.395,"body":"And then from there, you can kind of"},{"startTime":1561.027,"endTime":1563.395,"body":"expand."},{"startTime":1563.51,"endTime":1566.29,"body":"Yeah, yeah, I think past it's really"},{"startTime":1563.51,"endTime":1566.29,"body":"space."},{"startTime":1566.29,"endTime":1568.29,"body":"Space is how you go there."},{"startTime":1568.29,"endTime":1571.149,"body":"I think the limiting factor, but yeah,"},{"startTime":1568.29,"endTime":1571.149,"body":"Brian answered that well."},{"startTime":1571.149,"endTime":1572.549,"body":"for sure."},{"startTime":1572.549,"endTime":1573.899,"body":"No, and you brought up a good point there."},{"startTime":1573.899,"endTime":1581.159,"body":"For anyone that's wondering, the rep"},{"startTime":1573.899,"endTime":1581.159,"body":"fitness Aries is showing at 4 ,500 from"},{"startTime":1581.159,"endTime":1582.779,"body":"the rep fitness site."},{"startTime":1584.139,"endTime":1586.939,"body":"This is Aries 1, so it could be different."},{"startTime":1586.939,"endTime":1590.518,"body":"I noticed you put in Aries 2 .0, so they"},{"startTime":1586.939,"endTime":1590.518,"body":"could be different."},{"startTime":1590.518,"endTime":1595.458,"body":"I remember the Aries II had these little"},{"startTime":1590.518,"endTime":1595.458,"body":"adjustments that made it more practical."},{"startTime":1595.458,"endTime":1600.258,"body":"They moved their pulleys from the center"},{"startTime":1595.458,"endTime":1600.258,"body":"of the crossbar to the corner so that you"},{"startTime":1600.258,"endTime":1604.038,"body":"could also have a barbell or the J hooks"},{"startTime":1600.258,"endTime":1604.038,"body":"in and have."},{"startTime":1604.038,"endTime":1606.878,"body":"So all these little just kind of"},{"startTime":1604.038,"endTime":1606.878,"body":"optimizations."},{"startTime":1607.258,"endTime":1610.918,"body":"But if you're in that market, obviously do"},{"startTime":1607.258,"endTime":1610.918,"body":"your due diligence to see what the"},{"startTime":1610.918,"endTime":1612.018,"body":"improvements and stuff are."},{"startTime":1612.018,"endTime":1616.778,"body":"But they were pretty cool, intelligent"},{"startTime":1612.018,"endTime":1616.778,"body":"upgrades to the version one from what I"},{"startTime":1616.778,"endTime":1617.598,"body":"had seen."},{"startTime":1630.823,"endTime":1632.323,"body":"Mmmmm"},{"startTime":1632.323,"endTime":1632.893,"body":"it better."},{"startTime":1632.893,"endTime":1636.303,"body":"Cause I mean, looking at this one on the"},{"startTime":1632.893,"endTime":1636.303,"body":"website, the Aries one looks way better"},{"startTime":1636.303,"endTime":1637.723,"body":"than the Aries two."},{"startTime":1638.614,"endTime":1640.48,"body":"Yeah, I'm sure there's gotta be a reason."},{"startTime":1640.711,"endTime":1642.381,"body":"Yeah, anyways, okay, we'll move on."},{"startTime":1642.381,"endTime":1644.63,"body":"We don't need to belabor that too much."},{"startTime":1644.63,"endTime":1646.421,"body":"This is an interesting question."},{"startTime":1646.421,"endTime":1649.551,"body":"My buddy, Greg always drops drops the"},{"startTime":1646.421,"endTime":1649.551,"body":"dimes here."},{"startTime":1649.551,"endTime":1654.131,"body":"But do you think you can look at someone"},{"startTime":1649.551,"endTime":1654.131,"body":"and determine if their physique is built"},{"startTime":1654.131,"endTime":1656.031,"body":"by genetics or hard?"},{"startTime":1658.166,"endTime":1662.026,"body":"I think so when you know what you're"},{"startTime":1658.166,"endTime":1662.026,"body":"looking for, because I think what people"},{"startTime":1662.026,"endTime":1667.746,"body":"think about in terms of when people think"},{"startTime":1662.026,"endTime":1667.746,"body":"genetics, they think, it's easy for them"},{"startTime":1667.746,"endTime":1670.546,"body":"to build muscle or they are naturally"},{"startTime":1667.746,"endTime":1670.546,"body":"lean."},{"startTime":1670.546,"endTime":1676.746,"body":"But what genetics really is is like bone"},{"startTime":1670.546,"endTime":1676.746,"body":"structure, like your clavicles as a male"},{"startTime":1676.746,"endTime":1681.686,"body":"are your clavicles at a down angle or"},{"startTime":1676.746,"endTime":1681.686,"body":"like, for example, that's probably one of"},{"startTime":1681.686,"endTime":1683.176,"body":"my best genetic features."},{"startTime":1683.176,"endTime":1685.306,"body":"My clavicles go straight the fuck out."},{"startTime":1685.306,"endTime":1685.666,"body":"Right."},{"startTime":1685.666,"endTime":1687.894,"body":"Which makes me look really, really broad."},{"startTime":1687.894,"endTime":1691.094,"body":"So things like that for women, right?"},{"startTime":1691.094,"endTime":1695.974,"body":"If you have like very wide set"},{"startTime":1691.094,"endTime":1695.974,"body":"childbearing hips, like that is a positive"},{"startTime":1695.974,"endTime":1700.054,"body":"from a physique standpoint, corollary"},{"startTime":1695.974,"endTime":1700.054,"body":"genetic feature of women."},{"startTime":1700.054,"endTime":1702.494,"body":"It's a bone structure sort of thing."},{"startTime":1703.314,"endTime":1708.514,"body":"What are other ones that we'll look at"},{"startTime":1703.314,"endTime":1708.514,"body":"like higher insertions on the lats."},{"startTime":1708.514,"endTime":1712.174,"body":"So you get that really big easy like V"},{"startTime":1708.514,"endTime":1712.174,"body":"taper sort of thing."},{"startTime":1712.174,"endTime":1716.114,"body":"So like you could be like you could be"},{"startTime":1712.174,"endTime":1716.114,"body":"male."},{"startTime":1716.182,"endTime":1722.942,"body":"20 % fucking body fat, plus who's lifted"},{"startTime":1716.182,"endTime":1722.942,"body":"for like six months and does not realize"},{"startTime":1722.942,"endTime":1727.622,"body":"that you have won the genetic lottery"},{"startTime":1722.942,"endTime":1727.622,"body":"because you haven't really put the time in"},{"startTime":1727.622,"endTime":1731.442,"body":"to build the physique for those genetics"},{"startTime":1727.622,"endTime":1731.442,"body":"to really shine."},{"startTime":1731.462,"endTime":1732.802,"body":"Same thing with a woman, right?"},{"startTime":1732.802,"endTime":1736.222,"body":"You could be walking around at 30 plus"},{"startTime":1732.802,"endTime":1736.222,"body":"percent body fat."},{"startTime":1736.222,"endTime":1738.402,"body":"Maybe you're not even into health and"},{"startTime":1736.222,"endTime":1738.402,"body":"fitness."},{"startTime":1738.402,"endTime":1742.166,"body":"And you could have the dream genetics,"},{"startTime":1738.402,"endTime":1742.166,"body":"but."},{"startTime":1742.166,"endTime":1747.146,"body":"You haven't uncovered them yet because"},{"startTime":1742.166,"endTime":1747.146,"body":"it's not an interest of yours Similarly,"},{"startTime":1747.146,"endTime":1752.326,"body":"you can see people with terrible genetics,"},{"startTime":1747.146,"endTime":1752.326,"body":"you know You see the guys who's very like"},{"startTime":1752.326,"endTime":1756.886,"body":"they their hips and shoulders are like the"},{"startTime":1752.326,"endTime":1756.886,"body":"same width So it's very hard for them to"},{"startTime":1756.886,"endTime":1760.786,"body":"create that kind of V taper But they can"},{"startTime":1756.886,"endTime":1760.786,"body":"still have an amazing physique through you"},{"startTime":1760.786,"endTime":1764.366,"body":"know what they know and their dedication"},{"startTime":1760.786,"endTime":1764.366,"body":"and those sorts of things So it's when"},{"startTime":1764.366,"endTime":1768.546,"body":"people say the word genetics people"},{"startTime":1764.366,"endTime":1768.546,"body":"oftentimes kind of get it wrong of what"},{"startTime":1768.546,"endTime":1771.318,"body":"they think that is It's a lot of like bone"},{"startTime":1768.546,"endTime":1771.318,"body":"structure"},{"startTime":1771.318,"endTime":1776.538,"body":"insertions of tendon insertion locations"},{"startTime":1771.318,"endTime":1776.538,"body":"and those sorts of things."},{"startTime":1777.223,"endTime":1780.703,"body":"Yeah, I just want to pull out one of the"},{"startTime":1777.223,"endTime":1780.703,"body":"things you said just to clarify."},{"startTime":1780.703,"endTime":1785.829,"body":"It sounded like you were saying that high"},{"startTime":1780.703,"endTime":1785.829,"body":"lat attachments is a good thing."},{"startTime":1788.35,"endTime":1790.61,"body":"let me make sure I'm."},{"startTime":1792.246,"endTime":1796.546,"body":"For, now I'm not sure if it would be"},{"startTime":1792.246,"endTime":1796.546,"body":"higher or lower."},{"startTime":1796.546,"endTime":1798.066,"body":"Would be better."},{"startTime":1798.219,"endTime":1801.779,"body":"would be that you want them to attach"},{"startTime":1798.219,"endTime":1801.779,"body":"lower because that makes the whole"},{"startTime":1801.779,"endTime":1808.059,"body":"appearance of your back wider and larger"},{"startTime":1801.779,"endTime":1808.059,"body":"and makes a more significant change to"},{"startTime":1808.059,"endTime":1811.129,"body":"what your waist would look like if the lat"},{"startTime":1808.059,"endTime":1811.129,"body":"is inserting in closer to the waist."},{"startTime":1811.129,"endTime":1814.659,"body":"If the lat is inserting in high, you have"},{"startTime":1811.129,"endTime":1814.659,"body":"less muscle that you could actually build."},{"startTime":1814.659,"endTime":1818.699,"body":"So there's less lat there to build and"},{"startTime":1814.659,"endTime":1818.699,"body":"then they insert high and then you're just"},{"startTime":1818.699,"endTime":1821.679,"body":"left with this like straight line of waist"},{"startTime":1818.699,"endTime":1821.679,"body":"going down."},{"startTime":1821.679,"endTime":1825.519,"body":"So I would say like from my understanding"},{"startTime":1821.679,"endTime":1825.519,"body":"of bodybuilding, the lower the lats"},{"startTime":1825.519,"endTime":1826.855,"body":"insert, the more"},{"startTime":1826.855,"endTime":1828.595,"body":"prominent the lats are."},{"startTime":1828.886,"endTime":1831.386,"body":"That could be I could have easily just"},{"startTime":1828.886,"endTime":1831.386,"body":"misspoken there."},{"startTime":1831.386,"endTime":1835.266,"body":"One I do feel more confident saying is"},{"startTime":1831.386,"endTime":1835.266,"body":"that calf's high calf insertions are"},{"startTime":1835.266,"endTime":1839.806,"body":"typically more positively correlated"},{"startTime":1835.266,"endTime":1839.806,"body":"because you get that big fat calf at the"},{"startTime":1839.806,"endTime":1842.995,"body":"top as opposed to like the long calf."},{"startTime":1842.995,"endTime":1846.935,"body":"yeah, maybe, but again, I think the"},{"startTime":1842.995,"endTime":1846.935,"body":"argument is like you have less muscle you"},{"startTime":1846.935,"endTime":1847.855,"body":"can build."},{"startTime":1847.855,"endTime":1849.555,"body":"So like,"},{"startTime":1849.782,"endTime":1855.132,"body":"It's that while that may be true, it's"},{"startTime":1849.782,"endTime":1855.132,"body":"typically I mean, let's let's be real."},{"startTime":1855.132,"endTime":1857.632,"body":"Physique is the appearance of it, right?"},{"startTime":1857.632,"endTime":1860.392,"body":"It's not that person has eight pounds, you"},{"startTime":1857.632,"endTime":1860.392,"body":"know, in their calf."},{"startTime":1860.392,"endTime":1861.672,"body":"That person has four."},{"startTime":1861.672,"endTime":1865.922,"body":"You could have four pounds, but it may"},{"startTime":1861.672,"endTime":1865.922,"body":"look much better from a physique"},{"startTime":1865.922,"endTime":1866.887,"body":"standpoint."},{"startTime":1866.887,"endTime":1867.567,"body":"Mm hmm."},{"startTime":1867.567,"endTime":1870.887,"body":"Yeah, I really don't know where I stand on"},{"startTime":1867.567,"endTime":1870.887,"body":"this actually, like I know I'm not like a"},{"startTime":1870.887,"endTime":1872.687,"body":"physique doctor of sorts."},{"startTime":1872.687,"endTime":1874.327,"body":"I don't take people to stage."},{"startTime":1874.327,"endTime":1879.687,"body":"But for anyone that's listening,"},{"startTime":1874.327,"endTime":1879.687,"body":"insertions are obviously a huge deal and a"},{"startTime":1879.687,"endTime":1883.007,"body":"huge like they're 100 % genetically"},{"startTime":1879.687,"endTime":1883.007,"body":"determined."},{"startTime":1885.127,"endTime":1890.227,"body":"I always was under the impression that"},{"startTime":1885.127,"endTime":1890.227,"body":"having insertions closer to the joint"},{"startTime":1890.227,"endTime":1896.267,"body":"where the muscle belly is larger is better"},{"startTime":1890.227,"endTime":1896.267,"body":"than having insertions further from the"},{"startTime":1896.267,"endTime":1896.959,"body":"joint."},{"startTime":1897.777,"endTime":1901.707,"body":"that allow them that are basically"},{"startTime":1897.777,"endTime":1901.707,"body":"creating a smaller muscle that maybe looks"},{"startTime":1901.707,"endTime":1906.407,"body":"appearance wise could potentially look"},{"startTime":1901.707,"endTime":1906.407,"body":"bigger, but there's such a gap that I"},{"startTime":1906.407,"endTime":1910.087,"body":"think you're physically, you're missing"},{"startTime":1906.407,"endTime":1910.087,"body":"out on some of those elements."},{"startTime":1910.147,"endTime":1910.567,"body":"I don't know."},{"startTime":1910.567,"endTime":1914.607,"body":"We, we've taken the question into a"},{"startTime":1910.567,"endTime":1914.607,"body":"different, a different direction."},{"startTime":1914.607,"endTime":1917.927,"body":"Now, something I'm curious about, I think"},{"startTime":1914.607,"endTime":1917.927,"body":"Alberto Nunez would be someone really"},{"startTime":1917.927,"endTime":1918.967,"body":"interesting to talk to you about that."},{"startTime":1918.967,"endTime":1921.987,"body":"Cause I think he actually has high calf"},{"startTime":1918.967,"endTime":1921.987,"body":"insure insertions as well."},{"startTime":1921.987,"endTime":1924.467,"body":"And, and high lat insertions, I think."},{"startTime":1926.055,"endTime":1929.595,"body":"So to answer the question, like I think"},{"startTime":1926.055,"endTime":1929.595,"body":"you, I love the way you attacked it"},{"startTime":1929.595,"endTime":1934.515,"body":"because bone structure and muscle"},{"startTime":1929.595,"endTime":1934.515,"body":"insertions are genetically determined."},{"startTime":1935.335,"endTime":1937.835,"body":"I wasn't thinking about the question at"},{"startTime":1935.335,"endTime":1937.835,"body":"all like this."},{"startTime":1937.835,"endTime":1940.855,"body":"I was more thinking of like, Hey, you have"},{"startTime":1937.835,"endTime":1940.855,"body":"this dude he's jacked."},{"startTime":1940.855,"endTime":1946.735,"body":"Like, did he get jacked because he's just"},{"startTime":1940.855,"endTime":1946.735,"body":"naturally got like high testosterone"},{"startTime":1946.735,"endTime":1949.615,"body":"levels comes from a physically active"},{"startTime":1946.735,"endTime":1949.615,"body":"family."},{"startTime":1949.615,"endTime":1953.815,"body":"Maybe they did some farming, physical"},{"startTime":1949.615,"endTime":1953.815,"body":"labor, like whatever, whatever."},{"startTime":1953.815,"endTime":1955.559,"body":"And he lifts hard in the gym."},{"startTime":1955.559,"endTime":1958.679,"body":"versus guy that like, you know."},{"startTime":1961.095,"endTime":1962.455,"body":"has to work even harder."},{"startTime":1962.455,"endTime":1967.895,"body":"And all his gains are because he optimizes"},{"startTime":1962.455,"endTime":1967.895,"body":"nutrition and training and sleep and all"},{"startTime":1967.895,"endTime":1968.335,"body":"of these things."},{"startTime":1968.335,"endTime":1971.535,"body":"And like, he looks great because of these"},{"startTime":1968.335,"endTime":1971.535,"body":"things versus this other guy who like"},{"startTime":1971.535,"endTime":1974.815,"body":"doesn't do any of that, but like still"},{"startTime":1971.535,"endTime":1974.815,"body":"looks great, you know."},{"startTime":1974.815,"endTime":1979.915,"body":"And so so that then goes beyond bone and"},{"startTime":1974.815,"endTime":1979.915,"body":"joint insertions."},{"startTime":1979.915,"endTime":1984.475,"body":"And now it talks about like body fat"},{"startTime":1979.915,"endTime":1984.475,"body":"distribution and and things like that,"},{"startTime":1984.475,"endTime":1986.915,"body":"because I think body fat distribution is a"},{"startTime":1984.475,"endTime":1986.915,"body":"huge piece of it."},{"startTime":1986.915,"endTime":1990.791,"body":"Like when you look at me genetically, I"},{"startTime":1986.915,"endTime":1990.791,"body":"hold the majority of my fat."},{"startTime":1990.791,"endTime":1991.991,"body":"below my waist."},{"startTime":1991.991,"endTime":1996.071,"body":"And so even at a higher body weight, I"},{"startTime":1991.991,"endTime":1996.071,"body":"still have abs and I still look pretty"},{"startTime":1996.071,"endTime":2000.551,"body":"lean, my back is still pretty shredded"},{"startTime":1996.071,"endTime":2000.551,"body":"from above the love handles."},{"startTime":2001.191,"endTime":2004.611,"body":"And so a lot of that is also genetically"},{"startTime":2001.191,"endTime":2004.611,"body":"determined."},{"startTime":2004.611,"endTime":2011.431,"body":"And it's, it's, I think as you are in this"},{"startTime":2004.611,"endTime":2011.431,"body":"sport longer, and you're around it more,"},{"startTime":2011.431,"endTime":2015.291,"body":"you get to develop more of an acute eye,"},{"startTime":2011.431,"endTime":2015.291,"body":"like I would bet Alberto Nunez can look at"},{"startTime":2015.291,"endTime":2018.521,"body":"people and be able to be like, yes, that's"},{"startTime":2015.291,"endTime":2018.521,"body":"genetics, that's hard work, blah, blah,"},{"startTime":2018.521,"endTime":2018.951,"body":"blah."},{"startTime":2018.951,"endTime":2025.071,"body":"and maybe more on the insertions and bone"},{"startTime":2018.951,"endTime":2025.071,"body":"density or bone structure piece, but also"},{"startTime":2025.071,"endTime":2026.251,"body":"body fat distribution."},{"startTime":2026.251,"endTime":2028.101,"body":"I mean, there's so many elements that go"},{"startTime":2026.251,"endTime":2028.101,"body":"into it."},{"startTime":2028.101,"endTime":2031.651,"body":"If I were to be put on the spot and two"},{"startTime":2028.101,"endTime":2031.651,"body":"guys are next to each other and I'm like,"},{"startTime":2031.651,"endTime":2034.191,"body":"that guy looks good because of hard work"},{"startTime":2031.651,"endTime":2034.191,"body":"and that guy looks good because of"},{"startTime":2034.191,"endTime":2034.401,"body":"genetics."},{"startTime":2034.401,"endTime":2037.851,"body":"I don't know that I would feel super"},{"startTime":2034.401,"endTime":2037.851,"body":"confident making that statement."},{"startTime":2037.851,"endTime":2043.131,"body":"I do think there are ways that you can"},{"startTime":2037.851,"endTime":2043.131,"body":"kind of pull that out and decipher it a"},{"startTime":2043.131,"endTime":2046.631,"body":"little bit, but I don't feel super"},{"startTime":2043.131,"endTime":2046.631,"body":"confident doing that."},{"startTime":2046.838,"endTime":2052.598,"body":"Yeah, yeah, I mean, it's it's really"},{"startTime":2046.838,"endTime":2052.598,"body":"structure related is the biggest thing"},{"startTime":2052.598,"endTime":2053.078,"body":"there."},{"startTime":2053.078,"endTime":2054.827,"body":"Because I mean, like, like"},{"startTime":2054.827,"endTime":2056.367,"body":"to do with training so much."},{"startTime":2056.367,"endTime":2060.327,"body":"If it's structure related, it's like, if"},{"startTime":2056.367,"endTime":2060.327,"body":"you're both trained, one of you looks"},{"startTime":2060.327,"endTime":2063.687,"body":"better than the other, like, you could"},{"startTime":2060.327,"endTime":2063.687,"body":"both be training really hard."},{"startTime":2063.687,"endTime":2067.367,"body":"So it's unfair to be like, you did it"},{"startTime":2063.687,"endTime":2067.367,"body":"because of genetics and you did it because"},{"startTime":2067.367,"endTime":2067.907,"body":"of hard work."},{"startTime":2067.907,"endTime":2071.367,"body":"Like you could both be training really"},{"startTime":2067.907,"endTime":2071.367,"body":"hard, but one guy just looks better and"},{"startTime":2071.367,"endTime":2073.046,"body":"that's because of genetics."},{"startTime":2073.046,"endTime":2079.466,"body":"Yeah, I've never seen people who have like"},{"startTime":2073.046,"endTime":2079.466,"body":"great genetics."},{"startTime":2080.426,"endTime":2085.276,"body":"And I mean, it really would be the"},{"startTime":2080.426,"endTime":2085.276,"body":"threshold of what you would consider like,"},{"startTime":2085.276,"endTime":2088.606,"body":"you know, a great physique, but you can"},{"startTime":2085.276,"endTime":2088.606,"body":"have like the best genetics in the world."},{"startTime":2088.606,"endTime":2091.566,"body":"But like, if you don't learn how to diet"},{"startTime":2088.606,"endTime":2091.566,"body":"and all those things, like you're still"},{"startTime":2091.566,"endTime":2095.726,"body":"going to be a 16 % body fat and all those"},{"startTime":2091.566,"endTime":2095.726,"body":"sorts of things."},{"startTime":2095.726,"endTime":2100.95,"body":"And very few people look wonderful from a"},{"startTime":2095.726,"endTime":2100.95,"body":"physique standpoint at 16 % body fat."},{"startTime":2100.95,"endTime":2103.61,"body":"where everyone's wow, you know, look at"},{"startTime":2100.95,"endTime":2103.61,"body":"his genetics."},{"startTime":2103.61,"endTime":2108.25,"body":"So there is a bit of a blend, but it needs"},{"startTime":2103.61,"endTime":2108.25,"body":"that you need to be on the kind of leaner"},{"startTime":2108.25,"endTime":2111.23,"body":"spectrum for it really to even be much of"},{"startTime":2108.25,"endTime":2111.23,"body":"a display."},{"startTime":2115.414,"endTime":2118.974,"body":"Okay, I think this next one makes the most"},{"startTime":2115.414,"endTime":2118.974,"body":"sense to kick over to you."},{"startTime":2120.394,"endTime":2126.994,"body":"Is overhead press slash chins superset"},{"startTime":2120.394,"endTime":2126.994,"body":"going to limit strength due to long head"},{"startTime":2126.994,"endTime":2128.516,"body":"tricep fatigue?"},{"startTime":2129.319,"endTime":2132.269,"body":"Yeah, this is a little bit of an advanced"},{"startTime":2129.319,"endTime":2132.269,"body":"nuanced question."},{"startTime":2132.269,"endTime":2137.879,"body":"So just to explain for the listeners,"},{"startTime":2132.269,"endTime":2137.879,"body":"essentially what this person is asking is"},{"startTime":2137.879,"endTime":2144.939,"body":"during vertical pulling movements, like"},{"startTime":2137.879,"endTime":2144.939,"body":"chin ups or pull downs, the long head of"},{"startTime":2144.939,"endTime":2150.589,"body":"the tricep, which is the tricep that you"},{"startTime":2144.939,"endTime":2150.589,"body":"get from doing overhead tricep extensions,"},{"startTime":2150.589,"endTime":2153.599,"body":"it's the one that connects actually"},{"startTime":2150.589,"endTime":2153.599,"body":"underneath the shoulder."},{"startTime":2153.599,"endTime":2154.719,"body":"And so"},{"startTime":2154.855,"endTime":2158.955,"body":"It actually gets trained when you're doing"},{"startTime":2154.855,"endTime":2158.955,"body":"upper body pulling movements, even though"},{"startTime":2158.955,"endTime":2162.015,"body":"the tricep is generally a pushing muscle."},{"startTime":2162.135,"endTime":2164.675,"body":"And I've thought about this in depth a"},{"startTime":2162.135,"endTime":2164.675,"body":"lot."},{"startTime":2164.675,"endTime":2168.755,"body":"I have in over the course of the last two"},{"startTime":2164.675,"endTime":2168.755,"body":"years of my training, I've had a number of"},{"startTime":2168.755,"endTime":2173.955,"body":"alternating sequences where I go from a"},{"startTime":2168.755,"endTime":2173.955,"body":"vertical pull into a pressing movement."},{"startTime":2173.955,"endTime":2175.785,"body":"I've done this with chest pressing."},{"startTime":2175.785,"endTime":2178.975,"body":"I've done this with, I don't really do"},{"startTime":2175.785,"endTime":2178.975,"body":"much overhead pressing, but I've done it"},{"startTime":2178.975,"endTime":2181.255,"body":"with some like interior dumbbell delt"},{"startTime":2178.975,"endTime":2181.255,"body":"pressing."},{"startTime":2181.255,"endTime":2184.647,"body":"And I've done it legitimately with long"},{"startTime":2181.255,"endTime":2184.647,"body":"head tricep."},{"startTime":2184.647,"endTime":2189.827,"body":"So imagine going from like a pull down to"},{"startTime":2184.647,"endTime":2189.827,"body":"a long head tricep movement and then back"},{"startTime":2189.827,"endTime":2191.087,"body":"to a pull down."},{"startTime":2191.087,"endTime":2196.007,"body":"And I was that, that was my test because I"},{"startTime":2191.087,"endTime":2196.007,"body":"didn't notice any, any performance"},{"startTime":2196.007,"endTime":2199.437,"body":"decrement going with chest pressing or"},{"startTime":2196.007,"endTime":2199.437,"body":"overhead pressing to the pull down."},{"startTime":2199.437,"endTime":2203.367,"body":"But I was like, if there's going to be any"},{"startTime":2199.437,"endTime":2203.367,"body":"limitation, it's going to happen"},{"startTime":2203.367,"endTime":2205.427,"body":"alternating with a long head tricep"},{"startTime":2203.367,"endTime":2205.427,"body":"movement."},{"startTime":2205.427,"endTime":2209.427,"body":"So then I did a whole cycle where I"},{"startTime":2205.427,"endTime":2209.427,"body":"alternated between pull downs and long"},{"startTime":2209.427,"endTime":2211.885,"body":"head tricep back and forth."},{"startTime":2212.007,"endTime":2216.027,"body":"And even with that, I didn't really notice"},{"startTime":2212.007,"endTime":2216.027,"body":"much decrement."},{"startTime":2216.027,"endTime":2221.447,"body":"I would say it was, if anything, I noticed"},{"startTime":2216.027,"endTime":2221.447,"body":"it more on the tricep movement being more"},{"startTime":2221.447,"endTime":2226.607,"body":"challenging and less on a limitation of"},{"startTime":2221.447,"endTime":2226.607,"body":"the upper body pulling movement being more"},{"startTime":2226.607,"endTime":2227.427,"body":"challenging."},{"startTime":2227.427,"endTime":2230.297,"body":"Could be because there's more joints of"},{"startTime":2227.427,"endTime":2230.297,"body":"freedom, degrees of freedom."},{"startTime":2230.297,"endTime":2233.767,"body":"So there are more muscles that can"},{"startTime":2230.297,"endTime":2233.767,"body":"contribute to kind of help alleviate the"},{"startTime":2233.767,"endTime":2236.187,"body":"burden on the long head of the tricep."},{"startTime":2236.187,"endTime":2239.687,"body":"It's also possible that that actually"},{"startTime":2236.187,"endTime":2239.687,"body":"could be advantageous to your upper body"},{"startTime":2239.687,"endTime":2240.057,"body":"pulling."},{"startTime":2240.057,"endTime":2241.895,"body":"Because if you look at the literature,"},{"startTime":2241.895,"endTime":2247.955,"body":"When you pre -exhaust a muscle like a"},{"startTime":2241.895,"endTime":2247.955,"body":"tricep and then you go into a pulldown,"},{"startTime":2247.955,"endTime":2252.195,"body":"instead of the tricep now being a limiting"},{"startTime":2247.955,"endTime":2252.195,"body":"factor in your pulldown, what the research"},{"startTime":2252.195,"endTime":2256.595,"body":"seems to show is that because the tricep"},{"startTime":2252.195,"endTime":2256.595,"body":"is so fatigued that the other bigger"},{"startTime":2256.595,"endTime":2260.155,"body":"muscles are going to take over the job so"},{"startTime":2256.595,"endTime":2260.155,"body":"that the long head of the tricep doesn't"},{"startTime":2260.155,"endTime":2261.615,"body":"have to work."},{"startTime":2261.615,"endTime":2263.795,"body":"So it's possible that that's what's"},{"startTime":2261.615,"endTime":2263.795,"body":"happening too."},{"startTime":2263.795,"endTime":2269.555,"body":"But to answer this question specifically,"},{"startTime":2263.795,"endTime":2269.555,"body":"the pressing movements are primarily"},{"startTime":2269.555,"endTime":2271.631,"body":"dominated by the medial and the lumbar."},{"startTime":2271.631,"endTime":2272.501,"body":"of the tricep."},{"startTime":2272.501,"endTime":2276.231,"body":"So if you are alternating between an upper"},{"startTime":2272.501,"endTime":2276.231,"body":"body pulling movement that may have a"},{"startTime":2276.231,"endTime":2279.731,"body":"little bit of long head tricep in there,"},{"startTime":2276.231,"endTime":2279.731,"body":"and your other movement is a pressing"},{"startTime":2279.731,"endTime":2284.611,"body":"movement that likely involves very little"},{"startTime":2279.731,"endTime":2284.611,"body":"long head of the tricep, I think you don't"},{"startTime":2284.611,"endTime":2286.051,"body":"really have much to worry about at all."},{"startTime":2286.051,"endTime":2289.911,"body":"And I think that that's a beautiful"},{"startTime":2286.051,"endTime":2289.911,"body":"superset or alternating sequence that I"},{"startTime":2289.911,"endTime":2295.149,"body":"think is probably a staple in the many"},{"startTime":2289.911,"endTime":2295.149,"body":"quality training programs."},{"startTime":2296.182,"endTime":2297.624,"body":"Wonderful answer."},{"startTime":2298.663,"endTime":2300.063,"body":"Cool."},{"startTime":2301.603,"endTime":2302.61,"body":"Yeah."},{"startTime":2302.61,"endTime":2307.29,"body":"mean we could but I wouldn't have a good"},{"startTime":2302.61,"endTime":2307.29,"body":"answer so I will kick it over to you."},{"startTime":2307.61,"endTime":2309.79,"body":"Looking to hire a coach for cardio."},{"startTime":2309.79,"endTime":2313.4,"body":"I know I need to do it for health and"},{"startTime":2309.79,"endTime":2313.4,"body":"longevity but I'm just not doing it."},{"startTime":2313.4,"endTime":2316.81,"body":"I walk 12 -15 ,000 steps per day and lift"},{"startTime":2313.4,"endTime":2316.81,"body":"4 times per week."},{"startTime":2316.81,"endTime":2318.6,"body":"Cardio is solely about health."},{"startTime":2318.6,"endTime":2321.464,"body":"Do you have any thoughts or advice on"},{"startTime":2318.6,"endTime":2321.464,"body":"coaches?"},{"startTime":2323.303,"endTime":2329.083,"body":"So my first thought when I read this is"},{"startTime":2323.303,"endTime":2329.083,"body":"that by walking 12 to 15 K steps a day and"},{"startTime":2329.083,"endTime":2334.843,"body":"lifting four times a week, you're checking"},{"startTime":2329.083,"endTime":2334.843,"body":"a lot of really big boxes for health."},{"startTime":2335.583,"endTime":2340.983,"body":"Like I struggle to believe that you doing"},{"startTime":2335.583,"endTime":2340.983,"body":"structured cardio beyond that is going to"},{"startTime":2340.983,"endTime":2343.823,"body":"make significant changes in your health."},{"startTime":2344.083,"endTime":2349.683,"body":"My advice in this situation would actually"},{"startTime":2344.083,"endTime":2349.683,"body":"be to not worry about doing structured"},{"startTime":2349.683,"endTime":2352.615,"body":"cardio or wasting the money on a coach too"},{"startTime":2349.683,"endTime":2352.615,"body":"much."},{"startTime":2352.615,"endTime":2357.215,"body":"unless your health markers are showing"},{"startTime":2352.615,"endTime":2357.215,"body":"concern."},{"startTime":2357.515,"endTime":2362.975,"body":"Because 12 to 15, 15 K steps a day is a"},{"startTime":2357.515,"endTime":2362.975,"body":"lot of walking to average, you know,"},{"startTime":2362.975,"endTime":2365.075,"body":"daily, annually, whatever."},{"startTime":2365.895,"endTime":2367.925,"body":"And lifting four times a week is great for"},{"startTime":2365.895,"endTime":2367.925,"body":"you."},{"startTime":2367.925,"endTime":2373.055,"body":"Like you're hitting all of the, like your"},{"startTime":2367.925,"endTime":2373.055,"body":"cholesterol should be fine, it should help"},{"startTime":2373.055,"endTime":2374.415,"body":"your glucose."},{"startTime":2374.495,"endTime":2377.515,"body":"Like there's, the lifting is a glucose"},{"startTime":2374.495,"endTime":2377.515,"body":"disposal."},{"startTime":2377.515,"endTime":2381.735,"body":"Like there's so many positives from what"},{"startTime":2377.515,"endTime":2381.735,"body":"he's doing currently."},{"startTime":2381.735,"endTime":2385.855,"body":"that unless his blood work is coming back"},{"startTime":2381.735,"endTime":2385.855,"body":"and showing issues, I just wouldn't be"},{"startTime":2385.855,"endTime":2386.925,"body":"concerned with doing cardio."},{"startTime":2386.925,"endTime":2390.015,"body":"Now, I don't want to completely write his"},{"startTime":2386.925,"endTime":2390.015,"body":"question off and be like, you don't need"},{"startTime":2390.015,"endTime":2395.015,"body":"to do cardio because he wants to do cardio"},{"startTime":2390.015,"endTime":2395.015,"body":"and he's looking for a coach."},{"startTime":2396.015,"endTime":2401.595,"body":"And so I guess it's an accountability"},{"startTime":2396.015,"endTime":2401.595,"body":"piece more than anything."},{"startTime":2401.595,"endTime":2402.895,"body":"It's like, hey, I want to do cardio."},{"startTime":2402.895,"endTime":2405.275,"body":"I'm not doing the cardio because I have"},{"startTime":2402.895,"endTime":2405.275,"body":"this busy lifestyle."},{"startTime":2405.275,"endTime":2406.265,"body":"I'm walking a lot."},{"startTime":2406.265,"endTime":2408.295,"body":"How can I fit my cardio in?"},{"startTime":2408.391,"endTime":2411.831,"body":"One thing I would think before hiring a"},{"startTime":2408.391,"endTime":2411.831,"body":"coach would be like, what if you just walk"},{"startTime":2411.831,"endTime":2412.411,"body":"less?"},{"startTime":2412.411,"endTime":2417.961,"body":"Like what if you're walking eight to 12"},{"startTime":2412.411,"endTime":2417.961,"body":",000 steps a day instead of 12 to 15?"},{"startTime":2417.961,"endTime":2422.191,"body":"And then that frees up 30 to 40 minutes"},{"startTime":2417.961,"endTime":2422.191,"body":"where you could go out and do cardio"},{"startTime":2422.191,"endTime":2424.191,"body":"outside of just walking."},{"startTime":2424.451,"endTime":2426.591,"body":"You could turn some of that walking into"},{"startTime":2424.451,"endTime":2426.591,"body":"cardio."},{"startTime":2426.591,"endTime":2432.231,"body":"Like instead of walking 3000 of those"},{"startTime":2426.591,"endTime":2432.231,"body":"steps, you could run 3000 of those steps."},{"startTime":2433.351,"endTime":2437.231,"body":"So that would be maybe advice number one"},{"startTime":2433.351,"endTime":2437.231,"body":"there is lower the walking down so that"},{"startTime":2437.231,"endTime":2439.011,"body":"you can fit in the cardio."},{"startTime":2439.731,"endTime":2443.791,"body":"If that's not possible, maybe you have to"},{"startTime":2439.731,"endTime":2443.791,"body":"walk to work, you're in a city, you walk"},{"startTime":2443.791,"endTime":2447.971,"body":"bus stops and metros and whatever it is,"},{"startTime":2443.791,"endTime":2447.971,"body":"and you just have to get 12 to 15 K steps"},{"startTime":2447.971,"endTime":2449.851,"body":"a day, you still want to do cardio."},{"startTime":2450.171,"endTime":2453.431,"body":"You could fit in 20 minutes of cardio post"},{"startTime":2450.171,"endTime":2453.431,"body":"-lift."},{"startTime":2453.431,"endTime":2455.931,"body":"So I don't know how that works with your"},{"startTime":2453.431,"endTime":2455.931,"body":"lifestyle."},{"startTime":2455.931,"endTime":2458.691,"body":"You could take off days and do some"},{"startTime":2455.931,"endTime":2458.691,"body":"cardio."},{"startTime":2458.691,"endTime":2463.083,"body":"Maybe on off days you try to walk less and"},{"startTime":2458.691,"endTime":2463.083,"body":"do actual structured cardio."},{"startTime":2463.874,"endTime":2471.075,"body":"And if it comes down to you really wanting"},{"startTime":2463.874,"endTime":2471.075,"body":"a coach to prescribe cardio for you, this"},{"startTime":2471.075,"endTime":2473.595,"body":"listener wrote in and suggested Mike T."},{"startTime":2473.595,"endTime":2474.885,"body":"Nelson or Alec Blenis."},{"startTime":2474.885,"endTime":2479.075,"body":"I think both of those guys are incredible"},{"startTime":2474.885,"endTime":2479.075,"body":"resources."},{"startTime":2479.555,"endTime":2483.145,"body":"Mike obviously coached me during my rowing"},{"startTime":2479.555,"endTime":2483.145,"body":"time and I really liked that."},{"startTime":2483.145,"endTime":2488.795,"body":"What I really liked about Mike's stuff was"},{"startTime":2483.145,"endTime":2488.795,"body":"that he had a very structured plan to get"},{"startTime":2488.795,"endTime":2492.103,"body":"you to the goal, but he was able to"},{"startTime":2488.795,"endTime":2492.103,"body":"program strictly cardio."},{"startTime":2492.103,"endTime":2496.023,"body":"I feel like a lot of coaches aren't going"},{"startTime":2492.103,"endTime":2496.023,"body":"to just be like, yes, I will program your"},{"startTime":2496.023,"endTime":2496.473,"body":"cardio."},{"startTime":2496.473,"endTime":2499.983,"body":"You handle your weights and your nutrition"},{"startTime":2496.473,"endTime":2499.983,"body":"and I will just do cardio."},{"startTime":2499.983,"endTime":2504.723,"body":"I think for a coach to do that, you would"},{"startTime":2499.983,"endTime":2504.723,"body":"really need to trust the client that they"},{"startTime":2504.723,"endTime":2506.823,"body":"have a lot of their ducks in a row."},{"startTime":2507.163,"endTime":2511.423,"body":"Otherwise you could be prescribing cardio"},{"startTime":2507.163,"endTime":2511.423,"body":"and not seeing adaptations that you expect"},{"startTime":2511.423,"endTime":2515.623,"body":"to see because other things are out of"},{"startTime":2511.423,"endTime":2515.623,"body":"order in your life."},{"startTime":2515.883,"endTime":2518.553,"body":"I don't know if Alec Blenis does just"},{"startTime":2515.883,"endTime":2518.553,"body":"cardio."},{"startTime":2518.553,"endTime":2520.007,"body":"I know he has his."},{"startTime":2520.007,"endTime":2525.827,"body":"Sex and Zombies group programs that I"},{"startTime":2520.007,"endTime":2525.827,"body":"believe include cardio and that's what"},{"startTime":2525.827,"endTime":2531.387,"body":"it's called, that include cardio and yeah,"},{"startTime":2525.827,"endTime":2531.387,"body":"it includes cardio and lifting because"},{"startTime":2531.387,"endTime":2532.647,"body":"it's like a hybrid program."},{"startTime":2532.647,"endTime":2535.647,"body":"I don't think this guy wants to do that"},{"startTime":2532.647,"endTime":2535.647,"body":"because I think he wants to lift"},{"startTime":2535.647,"endTime":2538.587,"body":"hypertrophy, but he wants to do cardio."},{"startTime":2538.587,"endTime":2541.577,"body":"And so maybe Mike would be like a really"},{"startTime":2538.587,"endTime":2541.577,"body":"good resource for that."},{"startTime":2541.577,"endTime":2544.087,"body":"I think Mike's a good guy to reach out to."},{"startTime":2544.087,"endTime":2545.377,"body":"I would do it too."},{"startTime":2545.377,"endTime":2548.871,"body":"Like I very much am finding my passion."},{"startTime":2548.871,"endTime":2553.731,"body":"in the fitness space trending more towards"},{"startTime":2548.871,"endTime":2553.731,"body":"hybrid training at this point and away"},{"startTime":2553.731,"endTime":2556.831,"body":"from just straight up optimization of"},{"startTime":2553.731,"endTime":2556.831,"body":"hypertrophy."},{"startTime":2556.831,"endTime":2559.861,"body":"And that could be the stage that I'm in"},{"startTime":2556.831,"endTime":2559.861,"body":"where I'm in bike season."},{"startTime":2559.861,"endTime":2564.591,"body":"It could also just be that I'm 26 years"},{"startTime":2559.861,"endTime":2564.591,"body":"into training and optimizing hypertrophy"},{"startTime":2564.591,"endTime":2567.891,"body":"doesn't move the needle a whole ton for"},{"startTime":2564.591,"endTime":2567.891,"body":"me."},{"startTime":2567.891,"endTime":2571.451,"body":"But my excitement level, I was just"},{"startTime":2567.891,"endTime":2571.451,"body":"talking to Kim about this yesterday on a"},{"startTime":2571.451,"endTime":2571.621,"body":"walk."},{"startTime":2571.621,"endTime":2573.731,"body":"She's like, you know, where, what are you"},{"startTime":2571.621,"endTime":2573.731,"body":"excited about?"},{"startTime":2573.731,"endTime":2577.767,"body":"And the thing I'm excited about is"},{"startTime":2573.731,"endTime":2577.767,"body":"figuring out ways to work."},{"startTime":2577.767,"endTime":2583.647,"body":"cardio and hypertrophy training together"},{"startTime":2577.767,"endTime":2583.647,"body":"into one so that both of them can get the"},{"startTime":2583.647,"endTime":2584.607,"body":"best results possible."},{"startTime":2584.607,"endTime":2587.427,"body":"And this is what I've personally been"},{"startTime":2584.607,"endTime":2587.427,"body":"experimenting with myself over the last"},{"startTime":2587.427,"endTime":2588.787,"body":"two or three years."},{"startTime":2588.787,"endTime":2590.607,"body":"So I would love to help you as well."},{"startTime":2590.607,"endTime":2594.187,"body":"If that's something you're interested in,"},{"startTime":2590.607,"endTime":2594.187,"body":"you can reach out to me."},{"startTime":2594.247,"endTime":2598.127,"body":"But yeah, I mean, I think ultimately, your"},{"startTime":2594.247,"endTime":2598.127,"body":"most ear ducts are in a row with the"},{"startTime":2598.127,"endTime":2598.887,"body":"walking and the lifting."},{"startTime":2598.887,"endTime":2602.107,"body":"And if you want to add a little bit of"},{"startTime":2598.887,"endTime":2602.107,"body":"structured cardio into, I don't think that"},{"startTime":2603.542,"endTime":2604.644,"body":"Great answer."},{"startTime":2608.071,"endTime":2610.111,"body":"The next question is again for me."},{"startTime":2610.111,"endTime":2611.751,"body":"It's what's the next experiment?"},{"startTime":2611.751,"endTime":2615.371,"body":"I've been asked this question by a number"},{"startTime":2611.751,"endTime":2615.371,"body":"of people and I don't have an answer yet."},{"startTime":2615.371,"endTime":2619.851,"body":"Nothing has really inspired me like the"},{"startTime":2615.371,"endTime":2619.851,"body":"one arm training experiment did."},{"startTime":2620.171,"endTime":2623.891,"body":"And so there will be one coming up at some"},{"startTime":2620.171,"endTime":2623.891,"body":"point."},{"startTime":2623.891,"endTime":2630.871,"body":"At the moment, I'm writing my lifters life"},{"startTime":2623.891,"endTime":2630.871,"body":"story Instagram page after dropping seven"},{"startTime":2630.871,"endTime":2635.903,"body":"straight posts in seven days."},{"startTime":2636.487,"endTime":2641.807,"body":"I found myself getting a little frustrated"},{"startTime":2636.487,"endTime":2641.807,"body":"with the fact that I forgot some posts and"},{"startTime":2641.807,"endTime":2645.007,"body":"I felt like I would need to backtrack and"},{"startTime":2641.807,"endTime":2645.007,"body":"I really wanted it to be in chronological"},{"startTime":2645.007,"endTime":2647.497,"body":"order and then it wasn't going to be in"},{"startTime":2645.007,"endTime":2647.497,"body":"chronological order."},{"startTime":2647.497,"endTime":2648.807,"body":"So I took five weeks off."},{"startTime":2648.807,"endTime":2652.067,"body":"I just dropped my next post yesterday."},{"startTime":2652.067,"endTime":2654.647,"body":"So I'm going to try and get back into"},{"startTime":2652.067,"endTime":2654.647,"body":"doing those at the moment."},{"startTime":2654.647,"endTime":2658.027,"body":"Like I know that's not an experiment, but"},{"startTime":2654.647,"endTime":2658.027,"body":"it's like the project that I'm trying to"},{"startTime":2658.027,"endTime":2662.407,"body":"focus on is kind of documenting my journey"},{"startTime":2658.027,"endTime":2662.407,"body":"through the early years."},{"startTime":2662.407,"endTime":2664.487,"body":"And so that's where my focus is right now."},{"startTime":2664.487,"endTime":2665.191,"body":"And I think"},{"startTime":2665.191,"endTime":2670.531,"body":"Because I'm focusing on that, I don't have"},{"startTime":2665.191,"endTime":2670.531,"body":"the desire to do the experiment thing."},{"startTime":2670.531,"endTime":2675.871,"body":"If I was experimenting, like in some ways,"},{"startTime":2670.531,"endTime":2675.871,"body":"I could almost argue that by pushing my"},{"startTime":2675.871,"endTime":2680.291,"body":"body weight up into the low 200s right now"},{"startTime":2675.871,"endTime":2680.291,"body":"during bike season, this is an experiment"},{"startTime":2680.291,"endTime":2684.951,"body":"because it's completely different than"},{"startTime":2680.291,"endTime":2684.951,"body":"last year where my body weight just"},{"startTime":2684.951,"endTime":2686.711,"body":"plummeted from the beginning."},{"startTime":2686.971,"endTime":2690.503,"body":"This time I was pushing body weight up and"},{"startTime":2686.971,"endTime":2690.503,"body":"as so far,"},{"startTime":2690.503,"endTime":2691.083,"body":"so good."},{"startTime":2691.083,"endTime":2692.693,"body":"I mean, bike performance is insane."},{"startTime":2692.693,"endTime":2695.743,"body":"Lifting performance is PRing stuff."},{"startTime":2695.863,"endTime":2698.903,"body":"So that's been a very positive."},{"startTime":2700.403,"endTime":2703.943,"body":"And I'll continue that experiment as I'm"},{"startTime":2700.403,"endTime":2703.943,"body":"going to try not to drop body weight too"},{"startTime":2703.943,"endTime":2705.333,"body":"quickly over the next few months."},{"startTime":2705.333,"endTime":2707.363,"body":"But yeah, I mean, that's, that's where I'm"},{"startTime":2705.333,"endTime":2707.363,"body":"at right now."},{"startTime":2707.363,"endTime":2711.043,"body":"As soon as I have another great idea, you"},{"startTime":2707.363,"endTime":2711.043,"body":"guys know that I will, I will let you guys"},{"startTime":2711.043,"endTime":2712.063,"body":"know."},{"startTime":2715.926,"endTime":2717.066,"body":"Excellent."},{"startTime":2717.066,"endTime":2722.106,"body":"I guess my experiment is on healing my"},{"startTime":2717.066,"endTime":2722.106,"body":"hernia and getting back into the gym as"},{"startTime":2722.106,"endTime":2724.526,"body":"quickly as possible."},{"startTime":2726.946,"endTime":2728.266,"body":"Yeah."},{"startTime":2730.215,"endTime":2736.055,"body":"All right, let me frame this next question"},{"startTime":2730.215,"endTime":2736.055,"body":"up just because, so this is, I think he's"},{"startTime":2736.055,"endTime":2738.205,"body":"a client of yours, Giovanni Fern."},{"startTime":2738.205,"endTime":2739.575,"body":"Is he a client of yours?"},{"startTime":2739.575,"endTime":2740.315,"body":"Yeah."},{"startTime":2740.315,"endTime":2742.655,"body":"So this question comes from him and it's a"},{"startTime":2740.315,"endTime":2742.655,"body":"great question."},{"startTime":2742.655,"endTime":2745.915,"body":"We actually had some back and forth after"},{"startTime":2742.655,"endTime":2745.915,"body":"he wrote this in, because I wanted to"},{"startTime":2745.915,"endTime":2747.215,"body":"clarify something."},{"startTime":2747.395,"endTime":2752.035,"body":"So the question basically reads, there's a"},{"startTime":2747.395,"endTime":2752.035,"body":"lot of talk now about full body and upper"},{"startTime":2752.035,"endTime":2758.015,"body":"lower splits being more optimal if done"},{"startTime":2752.035,"endTime":2758.015,"body":"properly, not even volume -equated."},{"startTime":2758.155,"endTime":2760.039,"body":"Paul Carter, Jake."},{"startTime":2760.039,"endTime":2764.739,"body":"Dole -ish -all and Borg -foggerly being"},{"startTime":2760.039,"endTime":2764.739,"body":"the most vocal."},{"startTime":2764.739,"endTime":2768.959,"body":"The idea seems to be something like two"},{"startTime":2764.739,"endTime":2768.959,"body":"sets three times a week or three sets two"},{"startTime":2768.959,"endTime":2773.219,"body":"times a week is much more effective than"},{"startTime":2768.959,"endTime":2773.219,"body":"six sets once per week because of fatigue"},{"startTime":2773.219,"endTime":2777.279,"body":"management and drop in effectiveness of"},{"startTime":2773.219,"endTime":2777.279,"body":"each set during a session."},{"startTime":2777.279,"endTime":2779.339,"body":"What are your thoughts on this?"},{"startTime":2779.939,"endTime":2783.479,"body":"So the first thing I clarified with Mr."},{"startTime":2783.479,"endTime":2788.775,"body":"Giovanni here was, wait a minute, Paul"},{"startTime":2783.479,"endTime":2788.775,"body":"Carter is now on the"},{"startTime":2788.775,"endTime":2794.915,"body":"the full body train because literally"},{"startTime":2788.775,"endTime":2794.915,"body":"three or four months ago, I was checking"},{"startTime":2794.915,"endTime":2798.895,"body":"out his page and everything was frequency"},{"startTime":2794.915,"endTime":2798.895,"body":"doesn't matter."},{"startTime":2798.895,"endTime":2801.275,"body":"All that matters is volume equated."},{"startTime":2801.275,"endTime":2802.585,"body":"Bro Split is the way to go."},{"startTime":2802.585,"endTime":2806.935,"body":"And all of his group programs were Bro"},{"startTime":2802.585,"endTime":2806.935,"body":"Splits that were four days a week."},{"startTime":2807.055,"endTime":2811.175,"body":"So when he wrote me this, the first thing"},{"startTime":2807.055,"endTime":2811.175,"body":"I had to say was, wait, Paul Carter is now"},{"startTime":2811.175,"endTime":2813.215,"body":"changing his tune here."},{"startTime":2813.615,"endTime":2817.195,"body":"And I obviously know Borgfager Lee, Mr."},{"startTime":2817.195,"endTime":2818.695,"body":"Myoreps, do you know?"},{"startTime":2818.695,"endTime":2820.015,"body":"Jake Dollishall."},{"startTime":2820.015,"endTime":2821.525,"body":"I've never heard of this guy."},{"startTime":2821.59,"endTime":2826.33,"body":"I think so if it's someone that I think, I"},{"startTime":2821.59,"endTime":2826.33,"body":"think he, if this is the person that I'm"},{"startTime":2826.33,"endTime":2833.21,"body":"thinking of, I think he's Australian, but"},{"startTime":2826.33,"endTime":2833.21,"body":"I don't feel confident in that."},{"startTime":2833.279,"endTime":2842.219,"body":"so anyway, when I asked Giovanni about"},{"startTime":2833.279,"endTime":2842.219,"body":"this, he wrote back and so it's Paul"},{"startTime":2842.219,"endTime":2847.099,"body":"Carter and Chris Beardley apparently are"},{"startTime":2842.219,"endTime":2847.099,"body":"on this kick calling it weekly net"},{"startTime":2847.099,"endTime":2848.519,"body":"stimulus."},{"startTime":2849.419,"endTime":2853.119,"body":"And it's just, I know I'm cracking up and"},{"startTime":2849.419,"endTime":2853.119,"body":"you guys don't know the inside joke yet,"},{"startTime":2853.119,"endTime":2860.899,"body":"but essentially what I told Giovanni is"},{"startTime":2853.119,"endTime":2860.899,"body":"that I feel like this was the argument of"},{"startTime":2860.899,"endTime":2861.735,"body":"everybody"},{"startTime":2861.735,"endTime":2865.735,"body":"that was a big fan of upper lower splits"},{"startTime":2861.735,"endTime":2865.735,"body":"and full body training, like in the last"},{"startTime":2865.735,"endTime":2866.435,"body":"five years."},{"startTime":2866.435,"endTime":2871.415,"body":"The argument literally was depreciating"},{"startTime":2866.435,"endTime":2871.415,"body":"stimulus across a session."},{"startTime":2871.415,"endTime":2876.195,"body":"So if you did two sets, you can be assured"},{"startTime":2871.415,"endTime":2876.195,"body":"that each set is optimizing the stimulus"},{"startTime":2876.195,"endTime":2881.735,"body":"versus doing six or eight sets where"},{"startTime":2876.195,"endTime":2881.735,"body":"inevitably there's gonna be some"},{"startTime":2881.735,"endTime":2885.255,"body":"depreciation of stimulus as you get into"},{"startTime":2881.735,"endTime":2885.255,"body":"the later sets."},{"startTime":2885.255,"endTime":2886.907,"body":"Like we've talked about this, you know."},{"startTime":2886.907,"endTime":2889.867,"body":"could do 10 sets once a week or you could"},{"startTime":2886.907,"endTime":2889.867,"body":"do five sets twice a week."},{"startTime":2889.867,"endTime":2892.567,"body":"Like this has been a topic on our podcast"},{"startTime":2889.867,"endTime":2892.567,"body":"before."},{"startTime":2892.567,"endTime":2899.027,"body":"And it is and was the argument of every"},{"startTime":2892.567,"endTime":2899.027,"body":"full body or upper lower split enthusiast"},{"startTime":2899.027,"endTime":2899.907,"body":"over the years."},{"startTime":2899.907,"endTime":2905.187,"body":"So for Paul and Chris to come in now in"},{"startTime":2899.907,"endTime":2905.187,"body":"like 2024 and be like weekly net stimulus,"},{"startTime":2905.187,"endTime":2906.497,"body":"more quality sets."},{"startTime":2906.497,"endTime":2912.817,"body":"Like to me, it's laughable because I feel"},{"startTime":2906.497,"endTime":2912.817,"body":"like this is the message."},{"startTime":2912.817,"endTime":2915.271,"body":"Like that is and was the message over the"},{"startTime":2912.817,"endTime":2915.271,"body":"years."},{"startTime":2915.271,"endTime":2919.131,"body":"that Paul was always pushing back on and"},{"startTime":2915.271,"endTime":2919.131,"body":"being like, no, that's wrong."},{"startTime":2920.151,"endTime":2922.571,"body":"Like volume equated is all that matters."},{"startTime":2922.571,"endTime":2930.451,"body":"So I just, I find it just almost"},{"startTime":2922.571,"endTime":2930.451,"body":"nauseating in the way that like, they're"},{"startTime":2930.451,"endTime":2934.331,"body":"just like looking for these little tools"},{"startTime":2930.451,"endTime":2934.331,"body":"to keep people inspired and to keep"},{"startTime":2934.331,"endTime":2935.451,"body":"engagement high."},{"startTime":2935.451,"endTime":2940.631,"body":"And I just don't know how much of it to"},{"startTime":2935.451,"endTime":2940.631,"body":"believe and how much of it is just a tool"},{"startTime":2940.631,"endTime":2941.591,"body":"to."},{"startTime":2942.023,"endTime":2945.363,"body":"to get clicks and follows and comments."},{"startTime":2946.403,"endTime":2951.243,"body":"And like the truth is I actually think"},{"startTime":2946.403,"endTime":2951.243,"body":"that that makes sense."},{"startTime":2951.243,"endTime":2956.503,"body":"Like it took me a while to accept that"},{"startTime":2951.243,"endTime":2956.503,"body":"maybe the bro split could be as good as"},{"startTime":2956.503,"endTime":2959.963,"body":"higher frequency because of all those"},{"startTime":2956.503,"endTime":2959.963,"body":"reasons that were listed."},{"startTime":2960.923,"endTime":2962.663,"body":"So I don't argue with that."},{"startTime":2962.663,"endTime":2963.603,"body":"Like I actually agree."},{"startTime":2963.603,"endTime":2967.603,"body":"Like I do think that if you have eight"},{"startTime":2963.603,"endTime":2967.603,"body":"sets to split across the week, it's better"},{"startTime":2967.603,"endTime":2968.999,"body":"to do four one day."},{"startTime":2968.999,"endTime":2971.249,"body":"and for the other than to hit all eight"},{"startTime":2968.999,"endTime":2971.249,"body":"one day."},{"startTime":2971.249,"endTime":2976.059,"body":"I mean, it just makes logical sense that"},{"startTime":2971.249,"endTime":2976.059,"body":"the quality of your sets would be higher"},{"startTime":2976.059,"endTime":2979.939,"body":"for those last four sets if you took three"},{"startTime":2976.059,"endTime":2979.939,"body":"days off and then did those four sets"},{"startTime":2979.939,"endTime":2983.379,"body":"versus doing them directly after the prior"},{"startTime":2979.939,"endTime":2983.379,"body":"four sets."},{"startTime":2983.619,"endTime":2984.979,"body":"So none of this surprises me."},{"startTime":2984.979,"endTime":2986.599,"body":"It makes total sense."},{"startTime":2986.619,"endTime":2989.659,"body":"I, I co -sign all of it."},{"startTime":2989.879,"endTime":2994.319,"body":"and I'm mostly just surprised that Paul"},{"startTime":2989.879,"endTime":2994.319,"body":"and Chris are now going this direction"},{"startTime":2994.319,"endTime":2998.983,"body":"after all of the staunch pushing of bro"},{"startTime":2994.319,"endTime":2998.983,"body":"splits over the last."},{"startTime":2998.983,"endTime":2999.903,"body":"years."},{"startTime":3002.198,"endTime":3007.998,"body":"I very, very strongly resonate with what"},{"startTime":3002.198,"endTime":3007.998,"body":"you said around, you know, I don't think"},{"startTime":3007.998,"endTime":3011.708,"body":"you can use the term relevance, but"},{"startTime":3007.998,"endTime":3011.708,"body":"creating conversation clicks, et cetera,"},{"startTime":3011.708,"endTime":3012.818,"body":"et cetera."},{"startTime":3013.198,"endTime":3019.278,"body":"I despise it because I feel like we have"},{"startTime":3013.198,"endTime":3019.278,"body":"the top people in the industry, you know,"},{"startTime":3019.278,"endTime":3022.558,"body":"and you can categorize that however you"},{"startTime":3019.278,"endTime":3022.558,"body":"want, who do a lot of these things and"},{"startTime":3022.558,"endTime":3023.598,"body":"create that conversation."},{"startTime":3023.598,"endTime":3027.818,"body":"Then it like filters down to the you and"},{"startTime":3023.598,"endTime":3027.818,"body":"I, and we are the people like you and I,"},{"startTime":3027.818,"endTime":3027.998,"body":"right?"},{"startTime":3027.998,"endTime":3030.198,"body":"Obviously everything doesn't filter down"},{"startTime":3027.998,"endTime":3030.198,"body":"to you and I."},{"startTime":3030.198,"endTime":3033.318,"body":"But then we're having a lot of these"},{"startTime":3030.198,"endTime":3033.318,"body":"conversations and it just fucking confuses"},{"startTime":3033.318,"endTime":3034.718,"body":"people, you know?"},{"startTime":3034.718,"endTime":3042.638,"body":"And there's people that it pisses me off"},{"startTime":3034.718,"endTime":3042.638,"body":"because I feel like people abuse their"},{"startTime":3042.638,"endTime":3043.828,"body":"position and trust."},{"startTime":3043.828,"endTime":3047.878,"body":"And the person that I feel does this the"},{"startTime":3043.828,"endTime":3047.878,"body":"most, and I might catch some flack for"},{"startTime":3047.878,"endTime":3050.838,"body":"this and I'm perfectly okay with that, is"},{"startTime":3047.878,"endTime":3050.838,"body":"Menno Henselman."},{"startTime":3050.838,"endTime":3057.118,"body":"He posts all the crazy click -baity, new"},{"startTime":3050.838,"endTime":3057.118,"body":"research says X, Y, and Z, like when we"},{"startTime":3057.118,"endTime":3059.206,"body":"know that's not fucking true."},{"startTime":3059.222,"endTime":3063.162,"body":"But like just because it came out in a"},{"startTime":3059.222,"endTime":3063.162,"body":"study and could be extrapolated that way,"},{"startTime":3063.162,"endTime":3064.822,"body":"it's like very click baiting."},{"startTime":3064.822,"endTime":3068.042,"body":"There's tons of people arguing in the"},{"startTime":3064.822,"endTime":3068.042,"body":"comments and stuff."},{"startTime":3068.042,"endTime":3071.722,"body":"And yes, it probably creates, you know,"},{"startTime":3068.042,"endTime":3071.722,"body":"business for him and all these things, but"},{"startTime":3071.722,"endTime":3074.132,"body":"it just fucking confuses people, you know?"},{"startTime":3074.132,"endTime":3077.582,"body":"And like that shit pisses me off."},{"startTime":3078.542,"endTime":3082.472,"body":"So to answer the question, I, this is my"},{"startTime":3078.542,"endTime":3082.472,"body":"position."},{"startTime":3082.472,"endTime":3085.892,"body":"I do not think a full body split can be"},{"startTime":3082.472,"endTime":3085.892,"body":"optimal."},{"startTime":3086.294,"endTime":3090.734,"body":"if the goal is, you know, maximal physique"},{"startTime":3086.294,"endTime":3090.734,"body":"development or something like that."},{"startTime":3090.734,"endTime":3095.444,"body":"If you only have three days per week to"},{"startTime":3090.734,"endTime":3095.444,"body":"train, yes, we train full body."},{"startTime":3095.444,"endTime":3099.874,"body":"If we only have four days per week to"},{"startTime":3095.444,"endTime":3099.874,"body":"train, I could see some argument of"},{"startTime":3099.874,"endTime":3100.794,"body":"training full body."},{"startTime":3100.794,"endTime":3104.024,"body":"But if you're like, hey, I can train as"},{"startTime":3100.794,"endTime":3104.024,"body":"many days as I want."},{"startTime":3104.024,"endTime":3105.624,"body":"I have really good dedicated time."},{"startTime":3105.624,"endTime":3107.484,"body":"I want the best physique that I can get."},{"startTime":3107.484,"endTime":3109.034,"body":"What split are we doing?"},{"startTime":3109.074,"endTime":3114.334,"body":"I have never seen a true practical"},{"startTime":3109.074,"endTime":3114.334,"body":"argument for full body."},{"startTime":3119.482,"endTime":3122.683,"body":"Yeah, it's anecdotally, there's a lot of"},{"startTime":3119.482,"endTime":3122.683,"body":"success with full body."},{"startTime":3122.683,"endTime":3125.423,"body":"I mean, you can look at the extremes of"},{"startTime":3122.683,"endTime":3125.423,"body":"it."},{"startTime":3125.423,"endTime":3129.623,"body":"And there's so many different variations"},{"startTime":3125.423,"endTime":3129.623,"body":"of full body like Menno, as we touch on"},{"startTime":3129.623,"endTime":3132.303,"body":"Menno here is the fan of seven days a week"},{"startTime":3129.623,"endTime":3132.303,"body":"full body."},{"startTime":3132.303,"endTime":3135.943,"body":"Like that's literally the way he trains as"},{"startTime":3132.303,"endTime":3135.943,"body":"he puts two sets for each muscle group"},{"startTime":3135.943,"endTime":3137.053,"body":"every single day."},{"startTime":3137.053,"endTime":3141.423,"body":"And so by the end of the week, he gets 14"},{"startTime":3137.053,"endTime":3141.423,"body":"sets for each muscle group basically."},{"startTime":3141.483,"endTime":3143.223,"body":"And his frequency is high."},{"startTime":3143.223,"endTime":3145.319,"body":"I would struggle with that setup."},{"startTime":3145.319,"endTime":3146.619,"body":"recovery wouldn't be great."},{"startTime":3146.619,"endTime":3150.379,"body":"I don't think optimal performance would"},{"startTime":3146.619,"endTime":3150.379,"body":"occur across similar muscle groups day to"},{"startTime":3150.379,"endTime":3150.929,"body":"day."},{"startTime":3150.929,"endTime":3154.199,"body":"Even if you're alternating short and"},{"startTime":3150.929,"endTime":3154.199,"body":"lengthened movements, like you're going to"},{"startTime":3154.199,"endTime":3157.919,"body":"have a lot of fatigue from the lengthened"},{"startTime":3154.199,"endTime":3157.919,"body":"and less from the shortened."},{"startTime":3157.919,"endTime":3160.899,"body":"I think that's not an optimal setup at"},{"startTime":3157.919,"endTime":3160.899,"body":"all."},{"startTime":3162.727,"endTime":3169.527,"body":"Back in the day, 30s, 40s, 50s, pre"},{"startTime":3162.727,"endTime":3169.527,"body":"-steroid era, everybody trained two to"},{"startTime":3169.527,"endTime":3170.597,"body":"three times a week, full body."},{"startTime":3170.597,"endTime":3172.767,"body":"That was just like the way you trained."},{"startTime":3172.767,"endTime":3179.006,"body":"If you look at all the old routines of"},{"startTime":3172.767,"endTime":3179.006,"body":"like Reg Park, John Grimick, Steve Reeves,"},{"startTime":3179.006,"endTime":3182.587,"body":"all the big bodybuilders from pre -steroid"},{"startTime":3179.006,"endTime":3182.587,"body":"era, I guess Steve Reeves transitioned"},{"startTime":3182.587,"endTime":3187.807,"body":"into steroid era, but those were all full"},{"startTime":3182.587,"endTime":3187.807,"body":"body training programs."},{"startTime":3188.147,"endTime":3191.897,"body":"And I do think that"},{"startTime":3191.975,"endTime":3196.875,"body":"you reach a point likely where that's"},{"startTime":3191.975,"endTime":3196.875,"body":"probably suboptimal as your training loads"},{"startTime":3196.875,"endTime":3200.915,"body":"increase and maybe your training volume"},{"startTime":3196.875,"endTime":3200.915,"body":"needs increase across the intermediate"},{"startTime":3200.915,"endTime":3201.295,"body":"stage."},{"startTime":3201.295,"endTime":3202.215,"body":"I don't know."},{"startTime":3202.215,"endTime":3205.895,"body":"Those guys obviously got great results"},{"startTime":3202.215,"endTime":3205.895,"body":"with three full body training programs."},{"startTime":3205.895,"endTime":3210.635,"body":"I agree with you that I don't think it's"},{"startTime":3205.895,"endTime":3210.635,"body":"probably the most optimal use of your of"},{"startTime":3210.635,"endTime":3212.055,"body":"your time and split."},{"startTime":3212.055,"endTime":3216.275,"body":"The upper lower is an interesting one"},{"startTime":3212.055,"endTime":3216.275,"body":"because upper lower allows you to train"},{"startTime":3216.275,"endTime":3218.599,"body":"four times a week, which is a pretty"},{"startTime":3218.599,"endTime":3221.999,"body":"I would say that's the most common amount"},{"startTime":3218.599,"endTime":3221.999,"body":"of days that people will train per week"},{"startTime":3221.999,"endTime":3224.759,"body":"when they're looking to optimize"},{"startTime":3221.999,"endTime":3224.759,"body":"hypertrophy is probably four."},{"startTime":3224.759,"endTime":3228.259,"body":"And the upper lower split allows you to"},{"startTime":3224.759,"endTime":3228.259,"body":"hit all of those things that apparently"},{"startTime":3228.259,"endTime":3231.299,"body":"Paul and Chris are arguing now where"},{"startTime":3228.259,"endTime":3231.299,"body":"you're hitting each muscle group, you"},{"startTime":3231.299,"endTime":3235.379,"body":"know, every three to four days, you're"},{"startTime":3231.299,"endTime":3235.379,"body":"able to split your sets across two"},{"startTime":3235.379,"endTime":3237.479,"body":"sessions instead of one."},{"startTime":3238.319,"endTime":3241.769,"body":"So I do think the upper lower split is"},{"startTime":3238.319,"endTime":3241.769,"body":"probably the goat."},{"startTime":3241.769,"endTime":3247.079,"body":"Like when it comes to just general"},{"startTime":3241.769,"endTime":3247.079,"body":"splitting of body parts, ensuring your"},{"startTime":3247.079,"endTime":3248.495,"body":"training before"},{"startTime":3249.223,"endTime":3252.043,"body":"you know, atrophy begins to set in or"},{"startTime":3249.223,"endTime":3252.043,"body":"whatever."},{"startTime":3252.043,"endTime":3254.983,"body":"Like Beardsley has done some research"},{"startTime":3252.043,"endTime":3254.983,"body":"apparently showing that atrophy begins"},{"startTime":3254.983,"endTime":3258.753,"body":"occurring like within 24 hours for"},{"startTime":3254.983,"endTime":3258.753,"body":"advanced athletes."},{"startTime":3258.753,"endTime":3264.363,"body":"Like once your protein synthesis synthetic"},{"startTime":3258.753,"endTime":3264.363,"body":"response stops, which is earlier for"},{"startTime":3264.363,"endTime":3266.103,"body":"people that are advanced."},{"startTime":3266.303,"endTime":3271.003,"body":"I believe it's like 72 hours or more for"},{"startTime":3266.303,"endTime":3271.003,"body":"somebody that's new, but for someone who's"},{"startTime":3271.003,"endTime":3275.443,"body":"really advanced after you train, it's 24"},{"startTime":3271.003,"endTime":3275.443,"body":"hours or less, I think is what Beardsley"},{"startTime":3275.443,"endTime":3275.923,"body":"was showing."},{"startTime":3275.923,"endTime":3278.023,"body":"I could be wrong on that."},{"startTime":3278.023,"endTime":3278.983,"body":"But"},{"startTime":3278.983,"endTime":3283.503,"body":"it does kind of allow you to not have to"},{"startTime":3278.983,"endTime":3283.503,"body":"wait six days where you know that the"},{"startTime":3283.503,"endTime":3287.903,"body":"protein synthetic response is definitely"},{"startTime":3283.503,"endTime":3287.903,"body":"dipped off at that point."},{"startTime":3288.143,"endTime":3294.363,"body":"So yeah, like I just, I agree for the most"},{"startTime":3288.143,"endTime":3294.363,"body":"part that higher frequency as long as"},{"startTime":3294.363,"endTime":3297.163,"body":"recoverability is there is probably best."},{"startTime":3297.163,"endTime":3302.543,"body":"But again, to like echo your point of"},{"startTime":3297.163,"endTime":3302.543,"body":"confusing people, I don't want to get lost"},{"startTime":3302.543,"endTime":3307.751,"body":"in the woods and have people forget that"},{"startTime":3302.543,"endTime":3307.751,"body":"the three main things that matter"},{"startTime":3307.751,"endTime":3312.031,"body":"are sufficient volume, sufficient effort,"},{"startTime":3307.751,"endTime":3312.031,"body":"and sufficient recovery."},{"startTime":3312.151,"endTime":3318.851,"body":"And like, there might be nuance and very"},{"startTime":3312.151,"endTime":3318.851,"body":"marginal gains in splitting things up"},{"startTime":3318.851,"endTime":3323.97,"body":"differently or uniquely for you, but at"},{"startTime":3318.851,"endTime":3323.97,"body":"the end of the day, those three things"},{"startTime":3323.97,"endTime":3328.281,"body":"trump and get you 98 plus percent of your"},{"startTime":3323.97,"endTime":3328.281,"body":"gains."},{"startTime":3328.694,"endTime":3329.734,"body":"Yep."},{"startTime":3329.774,"endTime":3331.774,"body":"Excellent point there, Brian."},{"startTime":3331.774,"endTime":3332.738,"body":"Very."},{"startTime":3334.966,"endTime":3339.066,"body":"Man, I would love to take this one, but I"},{"startTime":3334.966,"endTime":3339.066,"body":"think we have to kick it to you."},{"startTime":3339.066,"endTime":3342.966,"body":"If I'm being completely honest, and the"},{"startTime":3339.066,"endTime":3342.966,"body":"reason is I just, I don't think I can"},{"startTime":3342.966,"endTime":3343.636,"body":"really answer this."},{"startTime":3343.636,"endTime":3347.226,"body":"This one is, I remember reading through"},{"startTime":3343.636,"endTime":3347.226,"body":"this, preparing, be like, fuck dude, I"},{"startTime":3347.226,"endTime":3349.126,"body":"don't know the answer to this."},{"startTime":3349.126,"endTime":3351.466,"body":"So yeah, it really is."},{"startTime":3351.466,"endTime":3355.266,"body":"If I'm going from training to failure and"},{"startTime":3351.466,"endTime":3355.266,"body":"then moving instead of training to"},{"startTime":3355.266,"endTime":3359.266,"body":"failure, I'm gonna start stopping my rep,"},{"startTime":3355.266,"endTime":3359.266,"body":"my sets at two to three RIR."},{"startTime":3359.266,"endTime":3364.886,"body":"How much volume do I need to add to equate"},{"startTime":3359.266,"endTime":3364.886,"body":"for the, let's call it less effective rep?"},{"startTime":3364.886,"endTime":3366.446,"body":"per each set."},{"startTime":3366.631,"endTime":3367.811,"body":"Yeah."},{"startTime":3368.571,"endTime":3374.591,"body":"Even though the effective reps model has"},{"startTime":3368.571,"endTime":3374.591,"body":"plenty of holes in it, as a number of"},{"startTime":3374.591,"endTime":3379.411,"body":"practitioners have pointed out over the"},{"startTime":3374.591,"endTime":3379.411,"body":"years, I do think that when you look at"},{"startTime":3379.411,"endTime":3383.791,"body":"equating volume in this manner, the thing"},{"startTime":3379.411,"endTime":3383.791,"body":"that makes the most sense to me is looking"},{"startTime":3383.791,"endTime":3386.131,"body":"at how many effective reps you're"},{"startTime":3383.791,"endTime":3386.131,"body":"achieving."},{"startTime":3386.131,"endTime":3391.001,"body":"And so if you are going to failure, you're"},{"startTime":3386.131,"endTime":3391.001,"body":"going to get five effective reps."},{"startTime":3391.001,"endTime":3396.203,"body":"And if you're going to three RIR, you're"},{"startTime":3391.001,"endTime":3396.203,"body":"going to get two effective reps."},{"startTime":3396.898,"endTime":3403.839,"body":"And so my thought would be that you likely"},{"startTime":3396.898,"endTime":3403.839,"body":"need to do two and a half or three sets of"},{"startTime":3403.839,"endTime":3408.439,"body":"RIR training at that level to equate to"},{"startTime":3403.839,"endTime":3408.439,"body":"one set to failure."},{"startTime":3410.699,"endTime":3413.059,"body":"I don't think it's fully three sets."},{"startTime":3413.059,"endTime":3417.719,"body":"If you're at that two to three RIR number,"},{"startTime":3413.059,"endTime":3417.719,"body":"my intuition tells me it's not three sets"},{"startTime":3417.719,"endTime":3418.199,"body":"to one."},{"startTime":3418.199,"endTime":3421.519,"body":"It's probably two and a half sets to one."},{"startTime":3421.799,"endTime":3424.859,"body":"Probably depends on the movement too and"},{"startTime":3421.799,"endTime":3424.859,"body":"your rep range."},{"startTime":3424.859,"endTime":3425.703,"body":"So..."},{"startTime":3425.703,"endTime":3429.623,"body":"Like now we're really going down the"},{"startTime":3425.703,"endTime":3429.623,"body":"rabbit hole of nuance, but we know that,"},{"startTime":3429.623,"endTime":3433.003,"body":"you know, you have to get closer to"},{"startTime":3429.623,"endTime":3433.003,"body":"failure if you're training in higher rep"},{"startTime":3433.003,"endTime":3433.453,"body":"ranges."},{"startTime":3433.453,"endTime":3437.643,"body":"And so my guess would be that if you're"},{"startTime":3433.453,"endTime":3437.643,"body":"doing sets of 15 reps that you probably"},{"startTime":3437.643,"endTime":3442.423,"body":"need to do more sets of two to three RIR,"},{"startTime":3437.643,"endTime":3442.423,"body":"like maybe it's three or four sets to"},{"startTime":3442.423,"endTime":3444.423,"body":"equate to one set to failure."},{"startTime":3444.443,"endTime":3448.883,"body":"Whereas if you're doing sets of five to"},{"startTime":3444.443,"endTime":3448.883,"body":"eight reps where things are effective"},{"startTime":3448.883,"endTime":3454.543,"body":"almost from the get go, my guess would be"},{"startTime":3448.883,"endTime":3454.543,"body":"that maybe it's two sets to one set."},{"startTime":3455.943,"endTime":3459.543,"body":"And that's obviously just kind of"},{"startTime":3455.943,"endTime":3459.543,"body":"conjecture here."},{"startTime":3460.403,"endTime":3465.523,"body":"Through the years, I've trained both"},{"startTime":3460.403,"endTime":3465.523,"body":"styles and I've always felt like I needed"},{"startTime":3465.523,"endTime":3471.203,"body":"to do three to four sets, four sets in"},{"startTime":3465.523,"endTime":3471.203,"body":"most cases of RIR training to equate two"},{"startTime":3471.203,"endTime":3475.543,"body":"sets of failure training or zero to one"},{"startTime":3471.203,"endTime":3475.543,"body":"RIR training, I would say."},{"startTime":3475.543,"endTime":3479.523,"body":"Cause when I do two sets, it's usually the"},{"startTime":3475.543,"endTime":3479.523,"body":"first set is one RIR and then the second"},{"startTime":3479.523,"endTime":3480.313,"body":"set is failure."},{"startTime":3480.313,"endTime":3483.729,"body":"So they're not both necessarily to"},{"startTime":3480.313,"endTime":3483.729,"body":"failure."},{"startTime":3483.975,"endTime":3488.255,"body":"But yeah, I do think at least doubling is"},{"startTime":3483.975,"endTime":3488.255,"body":"probably a good starting point and then"},{"startTime":3488.255,"endTime":3491.795,"body":"kind of using auto regulation from there"},{"startTime":3488.255,"endTime":3491.795,"body":"to assess your stimulus that you're"},{"startTime":3491.795,"endTime":3492.643,"body":"achieving."},{"startTime":3493.942,"endTime":3495.422,"body":"I think that's a wonderful answer."},{"startTime":3495.422,"endTime":3499.762,"body":"I don't, I'm kind of mad at myself that I"},{"startTime":3495.422,"endTime":3499.762,"body":"added the effect of reps in the question"},{"startTime":3499.762,"endTime":3501.882,"body":"because it's not worded that way."},{"startTime":3501.882,"endTime":3503.562,"body":"And I kind of loaded the question a little"},{"startTime":3501.882,"endTime":3503.562,"body":"bit."},{"startTime":3503.562,"endTime":3506.782,"body":"So I do apologize for fucking that up a"},{"startTime":3503.562,"endTime":3506.782,"body":"little bit there."},{"startTime":3506.822,"endTime":3512.362,"body":"Something that I will add that I do use"},{"startTime":3506.822,"endTime":3512.362,"body":"this as a little bit of an auto regulation"},{"startTime":3512.362,"endTime":3516.132,"body":"at times when I do add, increase my"},{"startTime":3512.362,"endTime":3516.132,"body":"volumes a little bit."},{"startTime":3516.132,"endTime":3522.002,"body":"If I find like a stark performance drop"},{"startTime":3516.132,"endTime":3522.002,"body":"off from like, let's say set two to set"},{"startTime":3522.002,"endTime":3522.582,"body":"three."},{"startTime":3522.582,"endTime":3526.462,"body":"or set three to set four, that's an"},{"startTime":3522.582,"endTime":3526.462,"body":"indicator that like, I don't need that"},{"startTime":3526.462,"endTime":3527.032,"body":"final set."},{"startTime":3527.032,"endTime":3528.422,"body":"So like, let's use that same example."},{"startTime":3528.422,"endTime":3533.702,"body":"We're training 12 to 15 reps, maybe set"},{"startTime":3528.422,"endTime":3533.702,"body":"one, I get, you know, 15, set two, I get"},{"startTime":3533.702,"endTime":3538.522,"body":"13, set three, I get like, you know, 12,"},{"startTime":3533.702,"endTime":3538.522,"body":"and then my set four, I get like eight."},{"startTime":3538.522,"endTime":3542.162,"body":"I don't need that fourth set because"},{"startTime":3538.522,"endTime":3542.162,"body":"there's such a large performance"},{"startTime":3542.162,"endTime":3543.342,"body":"degradation there."},{"startTime":3543.342,"endTime":3546.302,"body":"It's just not productive."},{"startTime":3547.623,"endTime":3549.003,"body":"Yeah, no, I agree."},{"startTime":3549.003,"endTime":3552.383,"body":"And then the only other thing I'll add is"},{"startTime":3549.003,"endTime":3552.383,"body":"that I think it's probably exercise"},{"startTime":3552.383,"endTime":3553.083,"body":"dependent too."},{"startTime":3553.083,"endTime":3557.123,"body":"So I used rep ranges with five to eight"},{"startTime":3553.083,"endTime":3557.123,"body":"compared to 15, but I think we also need"},{"startTime":3557.123,"endTime":3562.823,"body":"to compare like a bicep curl to a squat or"},{"startTime":3557.123,"endTime":3562.823,"body":"an RDL."},{"startTime":3562.823,"endTime":3567.263,"body":"And to think that, you know, those would"},{"startTime":3562.823,"endTime":3567.263,"body":"be the same RIRs I think is also"},{"startTime":3567.263,"endTime":3568.183,"body":"different."},{"startTime":3568.183,"endTime":3574.323,"body":"Like, I don't see a reason that you would"},{"startTime":3568.183,"endTime":3574.323,"body":"need to necessarily go to failure on an"},{"startTime":3574.323,"endTime":3575.423,"body":"RDL per se."},{"startTime":3575.423,"endTime":3578.003,"body":"A technical failure is such a..."},{"startTime":3578.535,"endTime":3583.655,"body":"a difficult thing to assess anyways when"},{"startTime":3578.535,"endTime":3583.655,"body":"you're doing a hip hinge that I think the"},{"startTime":3583.655,"endTime":3587.015,"body":"majority of your benefit there, especially"},{"startTime":3583.655,"endTime":3587.015,"body":"because most of those movements are done"},{"startTime":3587.015,"endTime":3591.415,"body":"in lower rep ranges is probably going to"},{"startTime":3587.015,"endTime":3591.415,"body":"be with a little bit of RIR."},{"startTime":3591.415,"endTime":3595.475,"body":"Whereas like if you're doing a bicep curl"},{"startTime":3591.415,"endTime":3595.475,"body":"or a lateral raise, it's like, dude, why"},{"startTime":3595.475,"endTime":3597.175,"body":"are you not going to failure?"},{"startTime":3597.175,"endTime":3602.375,"body":"Like the fatigue cost is so low, like,"},{"startTime":3597.175,"endTime":3602.375,"body":"just stop trying to save RIRs there, you"},{"startTime":3602.375,"endTime":3602.934,"body":"know?"},{"startTime":3602.934,"endTime":3604.352,"body":"Yep, exactly."},{"startTime":3604.519,"endTime":3604.959,"body":"Yeah."},{"startTime":3604.959,"endTime":3605.419,"body":"All right."},{"startTime":3605.419,"endTime":3607.619,"body":"I'll kick this one over to you."},{"startTime":3607.619,"endTime":3612.859,"body":"Can magnesium combined with sugar, say"},{"startTime":3607.619,"endTime":3612.859,"body":"like chocolate, cause lucid dreams"},{"startTime":3612.859,"endTime":3614.219,"body":"resulting in poor sleep?"},{"startTime":3614.219,"endTime":3617.791,"body":"I've noticed if I have the both together,"},{"startTime":3614.219,"endTime":3617.791,"body":"my dreams get really wild."},{"startTime":3618.006,"endTime":3620.066,"body":"I think it's more the magnesium itself."},{"startTime":3620.066,"endTime":3622.006,"body":"This is very, very common."},{"startTime":3622.166,"endTime":3626.706,"body":"I think using the example, I don't think"},{"startTime":3622.166,"endTime":3626.706,"body":"it's so much the sugar per se, but since"},{"startTime":3626.706,"endTime":3630.386,"body":"you gave the example of chocolate, like"},{"startTime":3626.706,"endTime":3630.386,"body":"dark chocolate, for example, is pretty"},{"startTime":3630.386,"endTime":3634.546,"body":"magnesium rich and it could just be"},{"startTime":3630.386,"endTime":3634.546,"body":"therefore, again, increasing the total"},{"startTime":3634.546,"endTime":3640.606,"body":"amount of magnesium that you're taking in"},{"startTime":3634.546,"endTime":3640.606,"body":"and magnesium is pretty commonly"},{"startTime":3640.606,"endTime":3646.866,"body":"correlated with like very lucid dreaming"},{"startTime":3640.606,"endTime":3646.866,"body":"in many people, unfortunately, not in me."},{"startTime":3649.095,"endTime":3653.015,"body":"Yeah, I get lucid dreams from magnesium"},{"startTime":3649.095,"endTime":3653.015,"body":"too, to the point that I actually have"},{"startTime":3653.015,"endTime":3656.375,"body":"kind of stopped taking it because they"},{"startTime":3653.015,"endTime":3656.375,"body":"were just wild."},{"startTime":3656.615,"endTime":3660.595,"body":"So yeah, I wonder if that has anything to"},{"startTime":3656.615,"endTime":3660.595,"body":"do with the type of magnesium you take"},{"startTime":3660.595,"endTime":3660.845,"body":"too."},{"startTime":3660.845,"endTime":3664.295,"body":"Like I know I've heard Huberman talk about"},{"startTime":3660.845,"endTime":3664.295,"body":"how there's four or five different types"},{"startTime":3664.295,"endTime":3667.895,"body":"and one of them is specifically the best"},{"startTime":3664.295,"endTime":3667.895,"body":"one to take before bed."},{"startTime":3667.99,"endTime":3673.47,"body":"Yeah, I mean, there in the past few years,"},{"startTime":3667.99,"endTime":3673.47,"body":"there was a lot of movement towards like"},{"startTime":3673.47,"endTime":3676.31,"body":"magnesium glycinate and bisglycinate."},{"startTime":3676.61,"endTime":3678.33,"body":"There's another one."},{"startTime":3678.33,"endTime":3680.45,"body":"There's one that's in like mag, magteen."},{"startTime":3680.45,"endTime":3684.51,"body":"That's one I forget potentially or rotate."},{"startTime":3684.83,"endTime":3687.83,"body":"But like I remember, like the old ZMA"},{"startTime":3684.83,"endTime":3687.83,"body":"supplements, which aren't as common"},{"startTime":3687.83,"endTime":3688.18,"body":"anymore."},{"startTime":3688.18,"endTime":3693.07,"body":"I believe that was aspartate in that."},{"startTime":3693.146,"endTime":3696.686,"body":"remember that's like some of the first"},{"startTime":3693.146,"endTime":3696.686,"body":"rememberings I have of like friends having"},{"startTime":3696.686,"endTime":3699.106,"body":"like really wild dreams and stuff taking"},{"startTime":3696.686,"endTime":3699.106,"body":"the ZMA."},{"startTime":3699.106,"endTime":3703.726,"body":"And I don't think that was, I don't think"},{"startTime":3699.106,"endTime":3703.726,"body":"glycinate was as popular or largely around"},{"startTime":3703.726,"endTime":3705.626,"body":"like it is now back then."},{"startTime":3705.626,"endTime":3714.106,"body":"So I think it's, it potentially could be"},{"startTime":3705.626,"endTime":3714.106,"body":"more efficacious with certain chelations."},{"startTime":3714.106,"endTime":3718.526,"body":"And that's probably due to the overall"},{"startTime":3714.106,"endTime":3718.526,"body":"bioavailability in the amount of magnesium"},{"startTime":3718.526,"endTime":3721.486,"body":"that's being uptaken through that"},{"startTime":3718.526,"endTime":3721.486,"body":"chelation method."},{"startTime":3722.022,"endTime":3722.642,"body":"Gotcha."},{"startTime":3722.642,"endTime":3725.622,"body":"Yeah, I was just looking at the ZMO"},{"startTime":3722.642,"endTime":3725.622,"body":"supplement that I was taking from"},{"startTime":3725.622,"endTime":3728.522,"body":"Transparent Labs a few months ago."},{"startTime":3728.802,"endTime":3733.642,"body":"And so it's ZMO meaning oyster instead of"},{"startTime":3728.802,"endTime":3733.642,"body":"just zinc and magnesium."},{"startTime":3733.642,"endTime":3735.782,"body":"So it's zinc, magnesium and oyster."},{"startTime":3735.782,"endTime":3739.462,"body":"And it's magnesium glycinate, chelate"},{"startTime":3735.782,"endTime":3739.462,"body":"buffered."},{"startTime":3739.462,"endTime":3742.902,"body":"So it's got like a lot of different things"},{"startTime":3739.462,"endTime":3742.902,"body":"going on there."},{"startTime":3743.782,"endTime":3745.482,"body":"Okay, cool."},{"startTime":3745.722,"endTime":3749.286,"body":"Next question again to you here."},{"startTime":3749.383,"endTime":3756.183,"body":"Do you follow a specific protocol when"},{"startTime":3749.383,"endTime":3756.183,"body":"clients in a deficit hit a plateau, i .e."},{"startTime":3756.183,"endTime":3759.583,"body":"lower calories first or increased steps in"},{"startTime":3756.183,"endTime":3759.583,"body":"cardio?"},{"startTime":3759.583,"endTime":3760.741,"body":"Thanks."},{"startTime":3761.59,"endTime":3768.29,"body":"Yeah, so I guess I don't have a protocol"},{"startTime":3761.59,"endTime":3768.29,"body":"as so much as to reading into more than"},{"startTime":3768.29,"endTime":3769.29,"body":"just plateau."},{"startTime":3769.29,"endTime":3775.67,"body":"So some of the things that I consider is"},{"startTime":3769.29,"endTime":3775.67,"body":"do I feel really confident in this"},{"startTime":3775.67,"endTime":3778.11,"body":"client's adherence to the protocol?"},{"startTime":3778.11,"endTime":3778.63,"body":"Right."},{"startTime":3778.63,"endTime":3781.41,"body":"So that's the kind of the first thing."},{"startTime":3782.55,"endTime":3788.33,"body":"Many people over or sorry, underplay that"},{"startTime":3782.55,"endTime":3788.33,"body":"where someone's like, you know, I think"},{"startTime":3788.33,"endTime":3790.278,"body":"I'm plateaued and I'm like, whoa."},{"startTime":3790.294,"endTime":3795.914,"body":"Like, let's say, for example, our calorie"},{"startTime":3790.294,"endTime":3795.914,"body":"level is like 22."},{"startTime":3795.914,"endTime":3803.054,"body":"And if we have more than like one to two"},{"startTime":3795.914,"endTime":3803.054,"body":"deviations by more than like 7 % of the"},{"startTime":3803.054,"endTime":3810.654,"body":"calories in a day or in a sorry, more than"},{"startTime":3803.054,"endTime":3810.654,"body":"one or two days in that week that have"},{"startTime":3810.654,"endTime":3815.694,"body":"more than like a 7 % deviation in"},{"startTime":3810.654,"endTime":3815.694,"body":"calories, I don't consider that adherent"},{"startTime":3815.694,"endTime":3817.394,"body":"or consistent enough."},{"startTime":3817.43,"endTime":3820.57,"body":"for us to be considered at a plateau"},{"startTime":3817.43,"endTime":3820.57,"body":"because the adherence just isn't high"},{"startTime":3820.57,"endTime":3821.29,"body":"enough."},{"startTime":3821.29,"endTime":3826.35,"body":"So I, with my clients like to use a prove"},{"startTime":3821.29,"endTime":3826.35,"body":"it to me model, right?"},{"startTime":3826.35,"endTime":3827.6,"body":"I wanna see the logs."},{"startTime":3827.6,"endTime":3828.82,"body":"I wanna know what things look like."},{"startTime":3828.82,"endTime":3834.03,"body":"Are we truly at a plateau or are you just"},{"startTime":3828.82,"endTime":3834.03,"body":"being impatient and had alcohol or"},{"startTime":3834.03,"endTime":3834.65,"body":"something like that?"},{"startTime":3834.65,"endTime":3838.81,"body":"So that's kind of the first thing you"},{"startTime":3834.65,"endTime":3838.81,"body":"always have to drill in on the adherence."},{"startTime":3839.45,"endTime":3843.734,"body":"If food is really high or we're early on,"},{"startTime":3839.45,"endTime":3843.734,"body":"I'm gonna pull food, right?"},{"startTime":3843.734,"endTime":3849.034,"body":"If we're still at, let's say, maybe like a"},{"startTime":3843.734,"endTime":3849.034,"body":"13X calories body weight, that's in"},{"startTime":3849.034,"endTime":3853.294,"body":"pounds, I'm gonna pull food down until we"},{"startTime":3849.034,"endTime":3853.294,"body":"might get to like an 11 or a 12 or"},{"startTime":3853.294,"endTime":3859.674,"body":"something like that, because we can remove"},{"startTime":3853.294,"endTime":3859.674,"body":"calories, but increase volume, and we're"},{"startTime":3859.674,"endTime":3862.414,"body":"able to keep satiety more aligned at a"},{"startTime":3859.674,"endTime":3862.414,"body":"baseline."},{"startTime":3862.414,"endTime":3866.114,"body":"And we're not really running into"},{"startTime":3862.414,"endTime":3866.114,"body":"adaptations that happen quickly, like if"},{"startTime":3866.114,"endTime":3868.394,"body":"we were to increase cardio or something"},{"startTime":3866.114,"endTime":3868.394,"body":"like that."},{"startTime":3868.394,"endTime":3872.554,"body":"So I will get food down to a point that"},{"startTime":3868.394,"endTime":3872.554,"body":"still supports"},{"startTime":3873.91,"endTime":3878.29,"body":"Training, you know, I'll remove a lot of"},{"startTime":3873.91,"endTime":3878.29,"body":"the the low -hanging fruit like fats and"},{"startTime":3878.29,"endTime":3884.09,"body":"things like that into a lower level and"},{"startTime":3878.29,"endTime":3884.09,"body":"Then from there I will escalate either"},{"startTime":3884.09,"endTime":3886.95,"body":"cardio or steps kind of in a linear"},{"startTime":3884.09,"endTime":3886.95,"body":"manner."},{"startTime":3887.43,"endTime":3893.03,"body":"I Don't like to Pull that too hard too"},{"startTime":3887.43,"endTime":3893.03,"body":"fast because like I like we talked about"},{"startTime":3893.03,"endTime":3896.81,"body":"earlier in the episode It's a time"},{"startTime":3893.03,"endTime":3896.81,"body":"commitment to that like as that goes up."},{"startTime":3896.81,"endTime":3902.23,"body":"You need to spend more time whereas like"},{"startTime":3896.81,"endTime":3902.23,"body":"we can just improve your food selection"},{"startTime":3902.23,"endTime":3904.58,"body":"and keep volume the same and get calories"},{"startTime":3902.23,"endTime":3904.58,"body":"lower."},{"startTime":3904.58,"endTime":3909.65,"body":"And that takes you, you know, six minutes"},{"startTime":3904.58,"endTime":3909.65,"body":"of doing math one time sort of thing."},{"startTime":3910.21,"endTime":3911.67,"body":"So that's what I like."},{"startTime":3911.67,"endTime":3915.86,"body":"And then I start looking into the more"},{"startTime":3911.67,"endTime":3915.86,"body":"indirect impacting factors."},{"startTime":3915.86,"endTime":3917.05,"body":"What does stress look like?"},{"startTime":3917.05,"endTime":3918.3,"body":"What does sleep look like?"},{"startTime":3918.3,"endTime":3922.71,"body":"What does hunger look like and how we can"},{"startTime":3918.3,"endTime":3922.71,"body":"modulate those."},{"startTime":3922.71,"endTime":3930.97,"body":"So typically calories first because it's"},{"startTime":3922.71,"endTime":3930.97,"body":"more time efficient and then steps and"},{"startTime":3930.97,"endTime":3931.894,"body":"then also"},{"startTime":3931.894,"endTime":3935.594,"body":"look into the indirect impacting factors"},{"startTime":3931.894,"endTime":3935.594,"body":"as well."},{"startTime":3936.359,"endTime":3937.219,"body":"Yeah."},{"startTime":3937.219,"endTime":3939.339,"body":"I love all of that."},{"startTime":3939.599,"endTime":3943.279,"body":"Especially like that you pointed out that"},{"startTime":3939.599,"endTime":3943.279,"body":"are you really plateaued?"},{"startTime":3943.279,"endTime":3947.499,"body":"Because I think that oftentimes depending"},{"startTime":3943.279,"endTime":3947.499,"body":"on where you are in your deficit, the"},{"startTime":3947.499,"endTime":3948.449,"body":"scale does weird things."},{"startTime":3948.449,"endTime":3949.659,"body":"Like it waits for the whoosh."},{"startTime":3949.659,"endTime":3952.689,"body":"And I know I've had lots of times where"},{"startTime":3949.659,"endTime":3952.689,"body":"I'm like, I am in a deficit."},{"startTime":3952.689,"endTime":3953.979,"body":"I'm doing my cardio."},{"startTime":3953.979,"endTime":3955.209,"body":"My stress is fine."},{"startTime":3955.209,"endTime":3957.499,"body":"And the scale hasn't moved in 10 days."},{"startTime":3957.499,"endTime":3958.599,"body":"Like what is going on?"},{"startTime":3958.599,"endTime":3959.999,"body":"I'm so hungry, you know?"},{"startTime":3959.999,"endTime":3963.527,"body":"And then you just kind of keep chugging"},{"startTime":3959.999,"endTime":3963.527,"body":"along and you think you're plateaued."},{"startTime":3963.527,"endTime":3966.427,"body":"but within like two or three days, the"},{"startTime":3963.527,"endTime":3966.427,"body":"scale dropped two and a half pounds and"},{"startTime":3966.427,"endTime":3968.607,"body":"you're like, sweet, there it is."},{"startTime":3968.607,"endTime":3971.247,"body":"And then it'll get stuck again for another"},{"startTime":3968.607,"endTime":3971.247,"body":"like 10 to 14 days."},{"startTime":3971.247,"endTime":3974.667,"body":"And so that's kind of just like the way"},{"startTime":3971.247,"endTime":3974.667,"body":"these things go sometimes as you get"},{"startTime":3974.667,"endTime":3976.327,"body":"deeper into diets."},{"startTime":3976.327,"endTime":3979.847,"body":"It's like the body's really trying to hold"},{"startTime":3976.327,"endTime":3979.847,"body":"on and it doesn't want to let go."},{"startTime":3979.847,"endTime":3982.327,"body":"And then eventually it's just forced to,"},{"startTime":3979.847,"endTime":3982.327,"body":"it doesn't have a choice."},{"startTime":3982.327,"endTime":3987.947,"body":"I almost picture it as if like you're like"},{"startTime":3982.327,"endTime":3987.947,"body":"a penguin sliding on the edge of a glacier"},{"startTime":3987.947,"endTime":3991.367,"body":"and you're like approaching the edge and"},{"startTime":3987.947,"endTime":3991.367,"body":"you're like almost there."},{"startTime":3991.367,"endTime":3993.703,"body":"And then eventually you just"},{"startTime":3993.703,"endTime":3996.183,"body":"fall off and you're like, fuck, I'm on the"},{"startTime":3993.703,"endTime":3996.183,"body":"next glacier."},{"startTime":3996.183,"endTime":3999.843,"body":"And then you kind of sit on that glacier"},{"startTime":3996.183,"endTime":3999.843,"body":"for a while until you slide off that one."},{"startTime":3999.843,"endTime":4003.343,"body":"So anyway, I hope that visualization made"},{"startTime":3999.843,"endTime":4003.343,"body":"sense."},{"startTime":4003.343,"endTime":4007.363,"body":"So, and then the last thing I'll say on"},{"startTime":4003.343,"endTime":4007.363,"body":"this is I have an old post in my feed"},{"startTime":4007.363,"endTime":4010.923,"body":"probably from like two years ago, maybe"},{"startTime":4007.363,"endTime":4010.923,"body":"even more at this point called an equation"},{"startTime":4010.923,"endTime":4012.323,"body":"for fat loss."},{"startTime":4012.323,"endTime":4017.903,"body":"And it was basically this idea that you"},{"startTime":4012.323,"endTime":4017.903,"body":"start a diet at X number of calories and X"},{"startTime":4017.903,"endTime":4019.243,"body":"number of steps."},{"startTime":4019.243,"endTime":4023.191,"body":"Hopefully the calories are somewhat high"},{"startTime":4019.243,"endTime":4023.191,"body":"and the steps are somewhat low."},{"startTime":4023.463,"endTime":4029.543,"body":"And if you are actually plateaued, then"},{"startTime":4023.463,"endTime":4029.543,"body":"you either take some food away or add"},{"startTime":4029.543,"endTime":4033.223,"body":"steps, or you could take a little food"},{"startTime":4029.543,"endTime":4033.223,"body":"away and add a little bit of steps and"},{"startTime":4033.223,"endTime":4034.283,"body":"kind of do both."},{"startTime":4034.283,"endTime":4038.623,"body":"But over time, as you're plateaued each"},{"startTime":4034.283,"endTime":4038.623,"body":"time, if you take a little bit of food"},{"startTime":4038.623,"endTime":4044.283,"body":"away and or add a little bit of steps,"},{"startTime":4038.623,"endTime":4044.283,"body":"then you are moving gently toward that"},{"startTime":4044.283,"endTime":4044.763,"body":"direction."},{"startTime":4044.763,"endTime":4046.813,"body":"And then I'll just say they could."},{"startTime":4046.813,"endTime":4050.083,"body":"Shraker brought up a great point that"},{"startTime":4046.813,"endTime":4050.083,"body":"adding steps adds time."},{"startTime":4050.083,"endTime":4051.645,"body":"And so"},{"startTime":4052.039,"endTime":4056.719,"body":"While I'm not a huge fan of increasing"},{"startTime":4052.039,"endTime":4056.719,"body":"intensity of cardio, because that would be"},{"startTime":4056.719,"endTime":4062.399,"body":"a time saver, it is much easier to just"},{"startTime":4056.719,"endTime":4062.399,"body":"take food away than to do more cardio."},{"startTime":4062.399,"endTime":4066.479,"body":"But the intensity of cardio is a lever"},{"startTime":4062.399,"endTime":4066.479,"body":"that you could pull where you could say,"},{"startTime":4066.479,"endTime":4070.399,"body":"okay, I'm walking 10K steps a day and"},{"startTime":4066.479,"endTime":4070.399,"body":"that's burning me."},{"startTime":4072.519,"endTime":4074.809,"body":"we'll say 500 calories."},{"startTime":4074.809,"endTime":4079.439,"body":"I think that's relatively standard for"},{"startTime":4074.809,"endTime":4079.439,"body":"about 10K steps."},{"startTime":4079.459,"endTime":4084.819,"body":"So if you're burning 500 calories in 10K"},{"startTime":4079.459,"endTime":4084.819,"body":"steps, you could walk 7K steps and then"},{"startTime":4084.819,"endTime":4086.399,"body":"run 3K steps."},{"startTime":4086.399,"endTime":4091.119,"body":"And now you're getting more calorie burn"},{"startTime":4086.399,"endTime":4091.119,"body":"for the same amount of steps with actually"},{"startTime":4091.119,"endTime":4094.139,"body":"less time because the running is gonna"},{"startTime":4091.119,"endTime":4094.139,"body":"take less time than walking would."},{"startTime":4094.139,"endTime":4097.289000000001,"body":"So a number of different levers you can"},{"startTime":4094.139,"endTime":4097.289000000001,"body":"kind of pull there and play with."},{"startTime":4097.289000000001,"endTime":4099.719,"body":"But first thing is just making sure that"},{"startTime":4097.289000000001,"endTime":4099.719,"body":"you're actually."},{"startTime":4104.374,"endTime":4106.353999999999,"body":"Okay, this one is a really, really good"},{"startTime":4104.374,"endTime":4106.353999999999,"body":"question."},{"startTime":4106.353999999999,"endTime":4111.374,"body":"This comes from Kate, who's one of my"},{"startTime":4106.353999999999,"endTime":4111.374,"body":"clients and is a wonderful coach as well."},{"startTime":4111.374,"endTime":4116.314,"body":"How much growth do you think you'd be"},{"startTime":4111.374,"endTime":4116.314,"body":"leaving on the table by doing my O reps on"},{"startTime":4116.314,"endTime":4118.654,"body":"all movements for time efficiency?"},{"startTime":4118.654,"endTime":4123.374,"body":"Obviously not ideal for things like RDLs"},{"startTime":4118.654,"endTime":4123.374,"body":"or, you know, deadlifts, but curious what"},{"startTime":4123.374,"endTime":4125.174,"body":"you think the trade off would be in"},{"startTime":4123.374,"endTime":4125.174,"body":"practice."},{"startTime":4125.174,"endTime":4126.444,"body":"That's the first part of the question."},{"startTime":4126.444,"endTime":4129.594,"body":"And then there's a second part, but let's"},{"startTime":4126.444,"endTime":4129.594,"body":"answer the first part first."},{"startTime":4131.239,"endTime":4135.919,"body":"So I don't think there's a huge drop off"},{"startTime":4131.239,"endTime":4135.919,"body":"to be honest."},{"startTime":4135.919,"endTime":4141.799,"body":"I think it's mostly a time efficiency"},{"startTime":4135.919,"endTime":4141.799,"body":"piece for you like straight sets or the"},{"startTime":4141.799,"endTime":4144.649,"body":"goat, but you may not have time for"},{"startTime":4141.799,"endTime":4144.649,"body":"straight sets."},{"startTime":4144.649,"endTime":4149.899,"body":"So doing my reps is a super effective way"},{"startTime":4144.649,"endTime":4149.899,"body":"of getting plenty of effective reps in"},{"startTime":4149.899,"endTime":4151.639,"body":"close to failure and getting the stimulus."},{"startTime":4151.639,"endTime":4156.019,"body":"It almost is analogous to the way I"},{"startTime":4151.639,"endTime":4156.019,"body":"answered that prior question with, hey, if"},{"startTime":4156.019,"endTime":4160.181,"body":"you're doing steps and you want to"},{"startTime":4156.019,"endTime":4160.181,"body":"increase"},{"startTime":4160.359,"endTime":4165.799,"body":"calorie burn without having to increase"},{"startTime":4160.359,"endTime":4165.799,"body":"time commitment of doing more steps, then"},{"startTime":4165.799,"endTime":4166.969,"body":"you increase the intensity."},{"startTime":4166.969,"endTime":4170.779,"body":"And in some ways, that's actually what's"},{"startTime":4166.969,"endTime":4170.779,"body":"happening here with my O reps."},{"startTime":4172.419,"endTime":4176.159,"body":"so yeah, I think, you know, it's just"},{"startTime":4172.419,"endTime":4176.159,"body":"another tool in the toolbox."},{"startTime":4176.459,"endTime":4182.019,"body":"And my guess would be that if you equate"},{"startTime":4176.459,"endTime":4182.019,"body":"the volume here, which I think is part of"},{"startTime":4182.019,"endTime":4187.447,"body":"this next question, that you probably"},{"startTime":4182.019,"endTime":4187.447,"body":"should see very little, if any."},{"startTime":4189.903,"endTime":4192.409,"body":"deterioration of your results, so to"},{"startTime":4189.903,"endTime":4192.409,"body":"speak."},{"startTime":4193.526,"endTime":4195.946,"body":"I'll add my answer and then we'll kind of"},{"startTime":4193.526,"endTime":4195.946,"body":"move on."},{"startTime":4195.946,"endTime":4199.906,"body":"So I think you, I agree with you, Brian."},{"startTime":4199.906,"endTime":4202.706,"body":"I don't think there would be a large trade"},{"startTime":4199.906,"endTime":4202.706,"body":"off."},{"startTime":4202.706,"endTime":4207.466,"body":"The thing that I think is in where this"},{"startTime":4202.706,"endTime":4207.466,"body":"breaks down in terms of potentially"},{"startTime":4207.466,"endTime":4213.416,"body":"practicality is what it costs you to do"},{"startTime":4207.466,"endTime":4213.416,"body":"nothing but my O reps, right?"},{"startTime":4213.416,"endTime":4217.146,"body":"Cause we're just talking about, you save"},{"startTime":4213.416,"endTime":4217.146,"body":"time, you know, that sort of thing."},{"startTime":4217.146,"endTime":4220.906,"body":"But when it comes to straight sets, like"},{"startTime":4217.146,"endTime":4220.906,"body":"you're performing that straight set you"},{"startTime":4220.906,"endTime":4221.558,"body":"get."},{"startTime":4221.558,"endTime":4225.038,"body":"You know, let's maybe six, eight seconds"},{"startTime":4221.558,"endTime":4225.038,"body":"at the end where it's really hard."},{"startTime":4225.038,"endTime":4226.338,"body":"You're straining a lot."},{"startTime":4226.338,"endTime":4228.358,"body":"Your muscles might burn a little bit."},{"startTime":4228.358,"endTime":4233.438,"body":"And then you sub in my reps and that six"},{"startTime":4228.358,"endTime":4233.438,"body":"seconds turns into like effectively like"},{"startTime":4233.438,"endTime":4234.578,"body":"two minutes."},{"startTime":4234.578,"endTime":4235.218,"body":"You know what I mean?"},{"startTime":4235.218,"endTime":4238.878,"body":"In that kind of psychological stress and"},{"startTime":4235.218,"endTime":4238.878,"body":"stuff does build up."},{"startTime":4238.878,"endTime":4242.858,"body":"And imagine if like every, I mean, you've"},{"startTime":4238.878,"endTime":4242.858,"body":"done those, you know, hard mile rep sets"},{"startTime":4242.858,"endTime":4243.018,"body":"Brian."},{"startTime":4243.018,"endTime":4244.978,"body":"Imagine if that's all you did."},{"startTime":4244.978,"endTime":4248.938,"body":"It's a pretty large like, yeah, it's"},{"startTime":4244.978,"endTime":4248.938,"body":"mentally exhausting."},{"startTime":4248.938,"endTime":4251.702,"body":"So that's one thing I think is not."},{"startTime":4251.702,"endTime":4257.162,"body":"taken into consideration when we're just"},{"startTime":4251.702,"endTime":4257.162,"body":"talking about swapping reps or sets."},{"startTime":4257.602,"endTime":4262.282,"body":"And then part B, relating to that, what"},{"startTime":4257.602,"endTime":4262.282,"body":"would you consider to be an equal stimulus"},{"startTime":4262.282,"endTime":4264.882,"body":"for straight sets versus myoreps?"},{"startTime":4264.882,"endTime":4269.782,"body":"For example, do you think one myorep set"},{"startTime":4264.882,"endTime":4269.782,"body":"with too many sets would be similar to in"},{"startTime":4269.782,"endTime":4273.742,"body":"terms of stimulus compared to two straight"},{"startTime":4269.782,"endTime":4273.742,"body":"sets, assuming the same proximity to"},{"startTime":4273.742,"endTime":4275.178,"body":"failure on each?"},{"startTime":4275.623,"endTime":4279.823,"body":"So I think the question should not say, do"},{"startTime":4275.623,"endTime":4279.823,"body":"you think one my O rep set with too many"},{"startTime":4279.823,"endTime":4285.363,"body":"sets, it should say one main set or one"},{"startTime":4279.823,"endTime":4285.363,"body":"one buy in set or something like that,"},{"startTime":4285.363,"endTime":4286.214,"body":"right?"},{"startTime":4286.214,"endTime":4288.774,"body":"set and then like the the myorep sets."},{"startTime":4288.774,"endTime":4289.674,"body":"Yeah."},{"startTime":4289.927,"endTime":4291.387,"body":"Yeah, okay, cool."},{"startTime":4291.727,"endTime":4294.967,"body":"Yeah, I think that that's probably pretty"},{"startTime":4291.727,"endTime":4294.967,"body":"close."},{"startTime":4297.607,"endTime":4302.687,"body":"So he's asking two straight sets versus"},{"startTime":4297.607,"endTime":4302.687,"body":"one main activation set with two mini"},{"startTime":4302.687,"endTime":4303.687,"body":"sets."},{"startTime":4304.627,"endTime":4309.647,"body":"My response would likely say that just to"},{"startTime":4304.627,"endTime":4309.647,"body":"be safe, I'd probably do three mini sets."},{"startTime":4309.647,"endTime":4314.907,"body":"And so I think that we can look at the"},{"startTime":4309.647,"endTime":4314.907,"body":"drop set research to kind of get"},{"startTime":4314.907,"endTime":4315.807,"body":"information on this."},{"startTime":4315.807,"endTime":4319.167,"body":"And I wish I had seen this question ahead"},{"startTime":4315.807,"endTime":4319.167,"body":"of time, because I would have gotten the"},{"startTime":4319.167,"endTime":4320.061,"body":"actual"},{"startTime":4320.231,"endTime":4325.771,"body":"paper that I know I'm thinking of in my"},{"startTime":4320.231,"endTime":4325.771,"body":"head, but, but I can't think of the title"},{"startTime":4325.771,"endTime":4327.471,"body":"or the author at the moment."},{"startTime":4327.471,"endTime":4334.011,"body":"But basically they did drop set research"},{"startTime":4327.471,"endTime":4334.011,"body":"and I believe that they found that three"},{"startTime":4334.011,"endTime":4339.971,"body":"straight sets was equivalent to one"},{"startTime":4334.011,"endTime":4339.971,"body":"straight set plus five drops."},{"startTime":4339.971,"endTime":4341.381,"body":"And that's a lot of drops."},{"startTime":4341.381,"endTime":4343.239,"body":"That's kind of like the"},{"startTime":4343.239,"endTime":4347.339,"body":"that's kind of like the run the rack of"},{"startTime":4343.239,"endTime":4347.339,"body":"the lateral raises like you start at 40"},{"startTime":4347.339,"endTime":4350.559,"body":"pounds and then you do a bunch of drops"},{"startTime":4347.339,"endTime":4350.559,"body":"and suddenly your last set of laterals is"},{"startTime":4350.559,"endTime":4354.079,"body":"with like the 15s or the 10s or something"},{"startTime":4350.559,"endTime":4354.079,"body":"like that."},{"startTime":4354.119,"endTime":4356.782,"body":"But I think it was what"},{"startTime":4356.782,"endTime":4358.542,"body":"are the fifteens."},{"startTime":4358.642,"endTime":4359.962,"body":"With five drops?"},{"startTime":4359.962,"endTime":4363.422,"body":"I'm using the fucking smallest dumbbells"},{"startTime":4359.962,"endTime":4363.422,"body":"they make at that point."},{"startTime":4363.422,"endTime":4365.522,"body":"I might be using my hands."},{"startTime":4365.675,"endTime":4375.535,"body":"feel like I'd go 40s, 30s, 25s, 20s, 15s,"},{"startTime":4365.675,"endTime":4375.535,"body":"10s."},{"startTime":4376.711,"endTime":4379.691,"body":"I feel like I'd go down five pounds every"},{"startTime":4376.711,"endTime":4379.691,"body":"time after the first one would be 10"},{"startTime":4379.691,"endTime":4380.411,"body":"pounds."},{"startTime":4380.411,"endTime":4382.333,"body":"40 to 30 to start."},{"startTime":4383.03,"endTime":4387.59,"body":"I want everyone on YouTube to comment how"},{"startTime":4383.03,"endTime":4387.59,"body":"practical they think that is."},{"startTime":4387.59,"endTime":4391.65,"body":"I would be doing, I would do like four"},{"startTime":4387.59,"endTime":4391.65,"body":"reps at the 40s and then everything else"},{"startTime":4391.65,"endTime":4394.89,"body":"would be like one partial effort and down"},{"startTime":4391.65,"endTime":4394.89,"body":"to the next dumbbell."},{"startTime":4395.079,"endTime":4395.749,"body":"Interesting."},{"startTime":4395.749,"endTime":4399.019,"body":"Yeah, maybe I'll try it and film it and"},{"startTime":4395.749,"endTime":4399.019,"body":"put it on the internet for people."},{"startTime":4399.019,"endTime":4403.519,"body":"But I believe, so I could be mistaken on"},{"startTime":4399.019,"endTime":4403.519,"body":"that study, but I think that it was one"},{"startTime":4403.519,"endTime":4408.319,"body":"main buy -in and five drops to equal three"},{"startTime":4403.519,"endTime":4408.319,"body":"straight sets."},{"startTime":4408.319,"endTime":4413.819,"body":"So we're talking about six approaches of"},{"startTime":4408.319,"endTime":4413.819,"body":"failure to three approaches of failure,"},{"startTime":4413.819,"endTime":4418.119,"body":"but doing it significantly faster by doing"},{"startTime":4413.819,"endTime":4418.119,"body":"one main set with five drops."},{"startTime":4418.359,"endTime":4423.519,"body":"My O -Rep sets get you to the failure"},{"startTime":4418.359,"endTime":4423.519,"body":"point sooner than drops do."},{"startTime":4424.071,"endTime":4428.09,"body":"because you're using the same weight as"},{"startTime":4424.071,"endTime":4428.09,"body":"you were before, whereas drops, you're"},{"startTime":4428.09,"endTime":4428.871,"body":"lowering the weight."},{"startTime":4428.871,"endTime":4431.311,"body":"So in theory, you should be able to get"},{"startTime":4428.871,"endTime":4431.311,"body":"more reps."},{"startTime":4431.311,"endTime":4434.001,"body":"But again, you're resting less with the"},{"startTime":4431.311,"endTime":4434.001,"body":"drop."},{"startTime":4434.001,"endTime":4437.131,"body":"So maybe that has some factors as well."},{"startTime":4437.131,"endTime":4442.231,"body":"My best guess would be that one straight"},{"startTime":4437.131,"endTime":4442.231,"body":"set is probably equivalent to, or two"},{"startTime":4442.231,"endTime":4447.511,"body":"straight sets is probably equivalent to"},{"startTime":4442.231,"endTime":4447.511,"body":"one straight set with three myorep sets."},{"startTime":4447.511,"endTime":4448.455,"body":"So you get."},{"startTime":4448.455,"endTime":4451.735,"body":"four failure points instead of two failure"},{"startTime":4448.455,"endTime":4451.735,"body":"points, but you're getting a lot less of"},{"startTime":4451.735,"endTime":4453.115,"body":"that kind of buy -in volume."},{"startTime":4453.115,"endTime":4454.135,"body":"It's somewhere in there."},{"startTime":4454.135,"endTime":4455.295,"body":"It's close."},{"startTime":4455.355,"endTime":4458.175,"body":"Like, like Kate is, is on the right track"},{"startTime":4455.355,"endTime":4458.175,"body":"with one, then two."},{"startTime":4458.175,"endTime":4462.115,"body":"I think one, then three might be, might be"},{"startTime":4458.175,"endTime":4462.115,"body":"a little better."},{"startTime":4462.115,"endTime":4462.895,"body":"I don't know."},{"startTime":4462.895,"endTime":4465.275,"body":"It's, it's tough to say."},{"startTime":4465.275,"endTime":4468.335,"body":"I think there's definitely some individual"},{"startTime":4465.275,"endTime":4468.335,"body":"variation there."},{"startTime":4468.335,"endTime":4469.545,"body":"How sore are you getting?"},{"startTime":4469.545,"endTime":4470.685,"body":"What kind of pumps are you getting?"},{"startTime":4470.685,"endTime":4471.735,"body":"How are you recovering?"},{"startTime":4471.735,"endTime":4472.695,"body":"How's your progression?"},{"startTime":4472.695,"endTime":4474.191,"body":"All of these things."},{"startTime":4474.678,"endTime":4480.598,"body":"I would agree one activation plus three"},{"startTime":4474.678,"endTime":4480.598,"body":"myoreps is probably equal to about two"},{"startTime":4480.598,"endTime":4481.438,"body":"straight sets."},{"startTime":4481.438,"endTime":4487.098,"body":"I think trying to take that experiment"},{"startTime":4481.438,"endTime":4487.098,"body":"further, the proverbial damage done of the"},{"startTime":4487.098,"endTime":4491.507,"body":"myoreps really starts to cloud being able"},{"startTime":4487.098,"endTime":4491.507,"body":"to assess stimulus."},{"startTime":4491.911,"endTime":4493.071,"body":"Yeah."},{"startTime":4493.131,"endTime":4493.441,"body":"Yeah."},{"startTime":4493.441,"endTime":4497.611,"body":"Borg Borg Fogger Lee just wrote a book"},{"startTime":4493.441,"endTime":4497.611,"body":"that was just released last week or the"},{"startTime":4497.611,"endTime":4500.811,"body":"week before called my O reps or something"},{"startTime":4497.611,"endTime":4500.811,"body":"like that."},{"startTime":4500.811,"endTime":4505.291,"body":"And I haven't read it yet, but I've heard"},{"startTime":4500.811,"endTime":4505.291,"body":"from a number of people across the space"},{"startTime":4505.291,"endTime":4509.991,"body":"that it's an extremely comprehensive, well"},{"startTime":4505.291,"endTime":4509.991,"body":"put together book about training with my O"},{"startTime":4509.991,"endTime":4510.371,"body":"reps."},{"startTime":4510.371,"endTime":4514.231,"body":"And so if that's something that you're"},{"startTime":4510.371,"endTime":4514.231,"body":"actually considering either Kate or any"},{"startTime":4514.231,"endTime":4519.291,"body":"listener out there, I would probably just"},{"startTime":4514.231,"endTime":4519.291,"body":"buy that book, throw Borg some money and,"},{"startTime":4519.371,"endTime":4520.231,"body":"and see if that"},{"startTime":4520.231,"endTime":4522.471,"body":"you know, provide some insight and is"},{"startTime":4520.231,"endTime":4522.471,"body":"helpful for you."},{"startTime":4522.471,"endTime":4525.911,"body":"He has a ton of experience in the industry"},{"startTime":4522.471,"endTime":4525.911,"body":"and he's gone through a lot of different"},{"startTime":4525.911,"endTime":4527.801,"body":"training paradigms over his life."},{"startTime":4527.801,"endTime":4532.311,"body":"And so it's something I'm considering"},{"startTime":4527.801,"endTime":4532.311,"body":"buying as well just as a resource to have."},{"startTime":4537.366,"endTime":4545.986,"body":"Okay, on the lat cable pull down with one"},{"startTime":4537.366,"endTime":4545.986,"body":"arm, how important is it for both legs to"},{"startTime":4545.986,"endTime":4548.46,"body":"be on the same side of the bench?"},{"startTime":4549.255,"endTime":4551.475,"body":"So I don't think it's important at all."},{"startTime":4551.595,"endTime":4557.815,"body":"If you're new to the N1 Kassim style of"},{"startTime":4551.595,"endTime":4557.815,"body":"doing lat pull downs, this idea of putting"},{"startTime":4557.815,"endTime":4561.935,"body":"both legs on the same side of the bench is"},{"startTime":4557.815,"endTime":4561.935,"body":"actually relatively new in the last year."},{"startTime":4561.935,"endTime":4570.435,"body":"For the first number of years of this kind"},{"startTime":4561.935,"endTime":4570.435,"body":"of iliac lat pull around movement, it was"},{"startTime":4570.435,"endTime":4574.235,"body":"always done with one leg on one side, one"},{"startTime":4570.435,"endTime":4574.235,"body":"leg on the other, and then twisting the"},{"startTime":4574.235,"endTime":4575.195,"body":"torso."},{"startTime":4575.335,"endTime":4578.823,"body":"And so I've experimented with both."},{"startTime":4578.823,"endTime":4584.483,"body":"And I still very much prefer the one leg"},{"startTime":4578.823,"endTime":4584.483,"body":"on either side because I feel like with"},{"startTime":4584.483,"endTime":4590.643,"body":"the twist of the torso, having the leg on"},{"startTime":4584.483,"endTime":4590.643,"body":"the opposite side allows you to brace kind"},{"startTime":4590.643,"endTime":4595.323,"body":"of your thigh and knee into the bench as"},{"startTime":4590.643,"endTime":4595.323,"body":"you rotate, which provides me more"},{"startTime":4595.323,"endTime":4600.363,"body":"stability than when I have both legs on"},{"startTime":4595.323,"endTime":4600.363,"body":"one side and I'm just strictly like"},{"startTime":4600.363,"endTime":4601.653,"body":"leaning over to the side."},{"startTime":4601.653,"endTime":4605.883,"body":"I feel like a lot more of the stability"},{"startTime":4601.653,"endTime":4605.883,"body":"has to go into my offhand that's kind of"},{"startTime":4605.883,"endTime":4607.367,"body":"pushing against the bench or"},{"startTime":4607.367,"endTime":4612.067,"body":"leaning against the bench versus when I"},{"startTime":4607.367,"endTime":4612.067,"body":"have one leg on either side and I'm just"},{"startTime":4612.067,"endTime":4616.587,"body":"twisting my torso, I feel like the"},{"startTime":4612.067,"endTime":4616.587,"body":"stability is significantly better there"},{"startTime":4616.587,"endTime":4618.307,"body":"with bracing with the bench."},{"startTime":4618.307,"endTime":4622.227,"body":"So I would just experiment with both"},{"startTime":4618.307,"endTime":4622.227,"body":"styles and see what feels best for you."},{"startTime":4622.227,"endTime":4626.047,"body":"See if you feel like you're lacking"},{"startTime":4622.227,"endTime":4626.047,"body":"stability in the way with both legs on one"},{"startTime":4626.047,"endTime":4626.687,"body":"side."},{"startTime":4626.687,"endTime":4630.827,"body":"If you're not, like it is possible that"},{"startTime":4626.687,"endTime":4630.827,"body":"both legs on one side could allow you to"},{"startTime":4630.827,"endTime":4635.447,"body":"line up with the iliac motion a little bit"},{"startTime":4630.827,"endTime":4635.447,"body":"better or rather with the pull around"},{"startTime":4635.447,"endTime":4636.337,"body":"motion a little better."},{"startTime":4636.337,"endTime":4636.967,"body":"So you'd be"},{"startTime":4636.967,"endTime":4640.267,"body":"coming over and around instead of just"},{"startTime":4636.967,"endTime":4640.267,"body":"straight up."},{"startTime":4640.867,"endTime":4644.747,"body":"So there might be some like, I know Cass"},{"startTime":4640.867,"endTime":4644.747,"body":"is a proponent of the two feet on one side"},{"startTime":4644.747,"endTime":4646.887,"body":"now, as long as you can find stability."},{"startTime":4646.887,"endTime":4650.347,"body":"I just think stability is the most"},{"startTime":4646.887,"endTime":4650.347,"body":"important component."},{"startTime":4650.347,"endTime":4656.207,"body":"And so if that diminishes your stability"},{"startTime":4650.347,"endTime":4656.207,"body":"at all, then I would go to the way that"},{"startTime":4656.207,"endTime":4658.043,"body":"allows you maximum stability."},{"startTime":4658.55,"endTime":4661.83,"body":"I agree 100 % chase maximum stability."},{"startTime":4663.751,"endTime":4666.891,"body":"I'll just kick this one to you because"},{"startTime":4663.751,"endTime":4666.891,"body":"it's our last question."},{"startTime":4666.891,"endTime":4671.291,"body":"All of a sudden my forearms hurt when"},{"startTime":4666.891,"endTime":4671.291,"body":"doing any type of bicep curl."},{"startTime":4671.291,"endTime":4672.306,"body":"Period."},{"startTime":4672.306,"endTime":4677.226,"body":"I mean, the initial thought is like your"},{"startTime":4672.306,"endTime":4677.226,"body":"biceps in the connective tissue between"},{"startTime":4677.226,"endTime":4680.786,"body":"the forearms and the bicep might be too"},{"startTime":4677.226,"endTime":4680.786,"body":"hot and you got to let them cool off a"},{"startTime":4680.786,"endTime":4685.146,"body":"little bit, take a week off of training"},{"startTime":4680.786,"endTime":4685.146,"body":"all biceps or something like that."},{"startTime":4685.526,"endTime":4689.526,"body":"Or it could be, are you like death"},{"startTime":4685.526,"endTime":4689.526,"body":"gripping things?"},{"startTime":4689.526,"endTime":4697.43,"body":"And that's when I first started using the"},{"startTime":4689.526,"endTime":4697.43,"body":"like VersaGrips is for some reason I just."},{"startTime":4697.43,"endTime":4700.61,"body":"went through this period where I was just"},{"startTime":4697.43,"endTime":4700.61,"body":"death gripping things and like my wrists"},{"startTime":4700.61,"endTime":4702.28,"body":"and hands and forearms are killing me."},{"startTime":4702.28,"endTime":4706.23,"body":"But I like for whatever reason, couldn't"},{"startTime":4702.28,"endTime":4706.23,"body":"couldn't get myself to stop doing it."},{"startTime":4706.23,"endTime":4709.25,"body":"So I started using the straps and all my"},{"startTime":4706.23,"endTime":4709.25,"body":"problems went away."},{"startTime":4709.83,"endTime":4714.39,"body":"So it could be potentially like death"},{"startTime":4709.83,"endTime":4714.39,"body":"gripping things for no reason."},{"startTime":4714.39,"endTime":4718.58,"body":"Or it's like you've just started to"},{"startTime":4714.39,"endTime":4718.58,"body":"aggravate some of those tissues."},{"startTime":4718.58,"endTime":4723.07,"body":"And is it actually your forearms"},{"startTime":4718.58,"endTime":4723.07,"body":"themselves, like the extensors and the"},{"startTime":4723.07,"endTime":4723.67,"body":"flexors?"},{"startTime":4723.67,"endTime":4725.142,"body":"Or is it the"},{"startTime":4725.142,"endTime":4729.802,"body":"actual connective tissue that connects the"},{"startTime":4725.142,"endTime":4729.802,"body":"extensors and flexors into the elbow"},{"startTime":4729.802,"endTime":4731.782,"body":"joint, which is much more common."},{"startTime":4731.782,"endTime":4736.462,"body":"If it is the latter, yeah, I would start"},{"startTime":4731.782,"endTime":4736.462,"body":"with just like taking a week off of"},{"startTime":4736.462,"endTime":4739.222,"body":"training them and see if it's enough to"},{"startTime":4736.462,"endTime":4739.222,"body":"cool them down."},{"startTime":4739.222,"endTime":4744.422,"body":"Or if it is not, then you probably have to"},{"startTime":4739.222,"endTime":4744.422,"body":"start changing either some exercises to"},{"startTime":4744.422,"endTime":4748.502,"body":"ones that are a little bit more joint"},{"startTime":4744.422,"endTime":4748.502,"body":"friendly or including some rehabilitation"},{"startTime":4748.502,"endTime":4753.102,"body":"protocol things for those tendons that are"},{"startTime":4748.502,"endTime":4753.102,"body":"probably a little pissed off."},{"startTime":4754.215,"endTime":4754.875,"body":"Interesting."},{"startTime":4754.875,"endTime":4755.385,"body":"Yeah."},{"startTime":4755.385,"endTime":4760.015,"body":"The way I was going to answer this was"},{"startTime":4755.385,"endTime":4760.015,"body":"pretty simple in just if you're curling"},{"startTime":4760.015,"endTime":4762.855,"body":"with an extremely flexed forearm."},{"startTime":4762.855,"endTime":4766.635,"body":"So think of like, if you're almost doing"},{"startTime":4762.855,"endTime":4766.635,"body":"it like a wrist curl where you're grabbing"},{"startTime":4766.635,"endTime":4771.275,"body":"your weight and then you're curling your,"},{"startTime":4766.635,"endTime":4771.275,"body":"your wrist up and then you're doing your"},{"startTime":4771.275,"endTime":4776.755,"body":"curl, then you're pre -activating those"},{"startTime":4771.275,"endTime":4776.755,"body":"forearm flexors already."},{"startTime":4776.955,"endTime":4780.375,"body":"So that makes a ton of sense that your"},{"startTime":4776.955,"endTime":4780.375,"body":"forearms would burn out first."},{"startTime":4780.375,"endTime":4783.463,"body":"I used to experience that a lot when I"},{"startTime":4780.375,"endTime":4783.463,"body":"used to curl that way."},{"startTime":4783.463,"endTime":4788.463,"body":"And now the way that I curl is I curl with"},{"startTime":4783.463,"endTime":4788.463,"body":"forearm extended or wrist extended."},{"startTime":4788.463,"endTime":4790.973,"body":"So I almost kind of pull my wrist back."},{"startTime":4790.973,"endTime":4795.533,"body":"So if neutral is straight, I would pull my"},{"startTime":4790.973,"endTime":4795.533,"body":"wrist back a little bit."},{"startTime":4795.533,"endTime":4797.943,"body":"If anyone sees on YouTube, the wrist goes"},{"startTime":4795.533,"endTime":4797.943,"body":"back."},{"startTime":4797.943,"endTime":4802.863,"body":"And then as you curl with your wrist back,"},{"startTime":4797.943,"endTime":4802.863,"body":"it actually takes the forearm out of it."},{"startTime":4802.863,"endTime":4807.023,"body":"And you're able to just focus on elbow"},{"startTime":4802.863,"endTime":4807.023,"body":"flexion."},{"startTime":4807.023,"endTime":4813.063,"body":"I kind of analogize this to the seated leg"},{"startTime":4807.023,"endTime":4813.063,"body":"curl where imagine how"},{"startTime":4813.063,"endTime":4817.403,"body":"it would feel if you tried to seated leg"},{"startTime":4813.063,"endTime":4817.403,"body":"curl with your toes pointed."},{"startTime":4817.403,"endTime":4822.383,"body":"So what we do when we seated leg curls, we"},{"startTime":4817.403,"endTime":4822.383,"body":"dorsiflex, we point our toes towards our"},{"startTime":4822.383,"endTime":4827.143,"body":"knees and that takes the calves out of the"},{"startTime":4822.383,"endTime":4827.143,"body":"movement and allows you to more"},{"startTime":4827.143,"endTime":4828.663,"body":"effectively train the hamstring."},{"startTime":4828.663,"endTime":4832.243,"body":"But imagine if you pointed your toes,"},{"startTime":4828.663,"endTime":4832.243,"body":"which actually would activate the calves."},{"startTime":4832.243,"endTime":4836.843,"body":"So you're putting your calves into a"},{"startTime":4832.243,"endTime":4836.843,"body":"flexed position and now you're going to"},{"startTime":4836.843,"endTime":4837.473,"body":"try to leg curl."},{"startTime":4837.473,"endTime":4841.403,"body":"You would have significantly less force"},{"startTime":4837.473,"endTime":4841.403,"body":"output and you would feel your calves"},{"startTime":4841.403,"endTime":4842.631,"body":"cramping up."},{"startTime":4842.631,"endTime":4844.111,"body":"before your hamstrings do."},{"startTime":4844.111,"endTime":4845.901,"body":"So I think it's the same idea with curls."},{"startTime":4845.901,"endTime":4849.421,"body":"You don't want to be curling from this"},{"startTime":4845.901,"endTime":4849.421,"body":"flexed position of the forearm."},{"startTime":4849.421,"endTime":4855.411,"body":"You want to let your wrist either be"},{"startTime":4849.421,"endTime":4855.411,"body":"neutral or slightly unflexed, extended."},{"startTime":4855.411,"endTime":4858.655,"body":"And then that should allow you to train"},{"startTime":4855.411,"endTime":4858.655,"body":"the bicep more effectively."},{"startTime":4859.67,"endTime":4860.51,"body":"Wonderful answer."},{"startTime":4860.51,"endTime":4865.55,"body":"I think it's a very good one -two punch"},{"startTime":4860.51,"endTime":4865.55,"body":"for that one of different approaches."},{"startTime":4866.055,"endTime":4866.435,"body":"sure."},{"startTime":4866.435,"endTime":4867.665,"body":"Well, that's all we got, man."},{"startTime":4867.665,"endTime":4868.735,"body":"Big day of questions."},{"startTime":4868.735,"endTime":4870.966,"body":"We're done hour and 20 minutes in."},{"startTime":4870.966,"endTime":4871.786,"body":"That's it."},{"startTime":4871.786,"endTime":4873.526,"body":"So as always, guys, thank you for"},{"startTime":4871.786,"endTime":4873.526,"body":"listening."},{"startTime":4873.526,"endTime":4877.116,"body":"We'll be back in July with the next"},{"startTime":4873.526,"endTime":4877.116,"body":"Instagram Q \u0026A."},{"startTime":4877.116,"endTime":4881.506,"body":"It sounds like we will be taking next week"},{"startTime":4877.116,"endTime":4881.506,"body":"away as Brian is on his family vacation in"},{"startTime":4881.506,"endTime":4882.186,"body":"Wisconsin."},{"startTime":4882.186,"endTime":4884.446,"body":"And then we will connect in July, guys."},{"startTime":4884.446,"endTime":4886.066,"body":"So as always, thank you for listening."},{"startTime":4886.066,"endTime":4887.458,"body":"Talk to you soon."}]}