{"version":"1.0.0","segments":[{"startTime":27.766,"endTime":28.976,"body":"What's up guys, happy Tuesday."},{"startTime":28.976,"endTime":30.876,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":30.876,"endTime":36.486000000000004,"body":"This is episode 164, our August 2024 Instagram Q \u0026A."},{"startTime":36.486000000000004,"endTime":40.576,"body":"We are fortunate, we got a lot of good questions that came in, so we want to get to them."},{"startTime":40.576,"endTime":43.006,"body":"But as always, we will jump through some brief updates."},{"startTime":43.006,"endTime":45.001999999999995,"body":"Brian, can you kick us off, please?"},{"startTime":45.094,"endTime":47.325,"body":"Yeah, be as quick as possible here."},{"startTime":47.686,"endTime":57.614,"body":"So we skipped last week, we didn't have an episode, which means I'm now like three weeks"},{"startTime":47.686,"endTime":57.614,"body":"out from my concussion more or less and all good."},{"startTime":57.614,"endTime":63.258,"body":"I commented on the episode two weeks ago that by day three, I felt like I was mostly good."},{"startTime":63.999,"endTime":67.69200000000001,"body":"Since that point, I had a few kind of end of day headaches."},{"startTime":67.69200000000001,"endTime":70.785,"body":"Like, you you just kind of fatigue at the end of the day, you get a headache."},{"startTime":70.785,"endTime":74.938,"body":"That stuff would happen to me, you know, once or twice a month anyways."},{"startTime":74.938,"endTime":80.971,"body":"and it just seemed to be happening maybe once or twice a week post -concussion."},{"startTime":80.971,"endTime":85.012,"body":"Now I feel like at this point I'm pretty much back to normal."},{"startTime":85.65299999999999,"endTime":89.655,"body":"The first two weeks after the concussion, I really just stuck to zone two."},{"startTime":89.655,"endTime":98.239,"body":"As far as cardio goes, I didn't wanna do anything that would increase blood pressure or"},{"startTime":89.655,"endTime":98.239,"body":"stress response too much."},{"startTime":98.759,"endTime":100.92,"body":"So lifting was a little bit lighter as"},{"startTime":102.05,"endTime":110.98,"body":"after about two weeks of zone two and like some kind of lighter lifting, I did my first"},{"startTime":102.05,"endTime":110.98,"body":"like proper hard ride with a buddy of mine last week."},{"startTime":110.98,"endTime":118.64,"body":"And it was a 28 mile mountain bike thing at about 15 miles of mountain biking."},{"startTime":118.64,"endTime":121.98,"body":"And the rest of it was kind of road or gravel."},{"startTime":121.98,"endTime":125.36,"body":"And I ended up beating my time by nine minutes."},{"startTime":125.36,"endTime":129.14,"body":"So we're talking to me at two hours and 20 minutes to two hours"},{"startTime":129.256,"endTime":131.696,"body":"11 minutes, I think is what it was."},{"startTime":131.696,"endTime":134.486,"body":"So not a huge percentage change."},{"startTime":134.486,"endTime":136.95600000000002,"body":"I think that's like 4 % increase, something like that."},{"startTime":136.95600000000002,"endTime":139.436,"body":"But from three months ago, that's amazing."},{"startTime":139.436,"endTime":140.776,"body":"And I'm super amped about it."},{"startTime":140.776,"endTime":141.526,"body":"Felt really good."},{"startTime":141.526,"endTime":143.216,"body":"Conditioning's on point."},{"startTime":144.95600000000002,"endTime":151.596,"body":"We went to Nashville this past weekend, primarily to see some friends and see the Kenny"},{"startTime":144.95600000000002,"endTime":151.596,"body":"Chesney concert."},{"startTime":151.596,"endTime":157.516,"body":"I can honestly say that downtown Nashville is unique in the sense"},{"startTime":158.574,"endTime":161.826,"body":"It reminds me of Mardi Gras like all the time."},{"startTime":162.748,"endTime":171.254,"body":"I don't vibe with that type of environment where people are just drunk off their rockers"},{"startTime":162.748,"endTime":171.254,"body":"and there's noise coming at you from every angle."},{"startTime":171.415,"endTime":175.638,"body":"If you haven't been to downtown Nashville before, every country singer has their own bar."},{"startTime":175.638,"endTime":182.964,"body":"like, Carth Brooks has one called Friends in Low Places and it's three levels of just like"},{"startTime":175.638,"endTime":182.964,"body":"constant noise blaring at you."},{"startTime":182.964,"endTime":188.028,"body":"And all these bars are on this row on Nashville on either side of the Broadway, the main"},{"startTime":182.964,"endTime":188.028,"body":"street."},{"startTime":188.028,"endTime":190.71,"body":"And there's just live music coming from every bar."},{"startTime":190.71,"endTime":197.833,"body":"So you could be walking down the middle and you're just inundated with like seven"},{"startTime":190.71,"endTime":197.833,"body":"different sounds and you can't actually make out what you're hearing."},{"startTime":197.833,"endTime":202.076,"body":"It was probably one of the most overstimulated experiences that I've had."},{"startTime":202.076,"endTime":206.318,"body":"I could not fall asleep for like three hours afterwards."},{"startTime":207.338,"endTime":211.101,"body":"So that was a unique and interesting experience."},{"startTime":211.101,"endTime":216.423,"body":"I can't say it was like a hundred percent positive, but it was cool to experience it."},{"startTime":216.483,"endTime":217.896,"body":"And the concert was great."},{"startTime":217.896,"endTime":218.926,"body":"Zach Brown opened."},{"startTime":218.926,"endTime":220.357,"body":"So that was cool too."},{"startTime":220.777,"endTime":222.528,"body":"I'm traveling again this coming week."},{"startTime":222.528,"endTime":231.432,"body":"I'm taking my daughter to visit my brother and his daughter, leaving Bryson at home"},{"startTime":222.528,"endTime":231.432,"body":"because Bryson just had a tonsillectomy yesterday."},{"startTime":231.432,"endTime":234.763,"body":"We'll see how that goes."},{"startTime":234.763,"endTime":238.815,"body":"He has a flare for the dramatic and there was a bit of screaming and yelling yesterday."},{"startTime":238.815,"endTime":244.167,"body":"Apparently it gets worse on days two through five."},{"startTime":244.167,"endTime":247.408,"body":"So we'll see what we're in for the rest of this week."},{"startTime":247.57,"endTime":250.232,"body":"But that happened in the long term."},{"startTime":250.232,"endTime":252.704,"body":"It's going to certainly be positive for him."},{"startTime":252.704,"endTime":254.985,"body":"So I'm really glad about that."},{"startTime":254.985,"endTime":255.846,"body":"Glad it's over."},{"startTime":255.846,"endTime":260.608,"body":"But, you know, empathize with the pain that he's that he's feeling right now."},{"startTime":260.749,"endTime":263.991,"body":"And then my last update is that."},{"startTime":265.352,"endTime":272.337,"body":"When I got in my concussion and got the accident, my gravel bike essentially got crushed."},{"startTime":272.337,"endTime":277.644,"body":"I don't quite understand how the the weakest point of the bike was the frame, but."},{"startTime":277.644,"endTime":279.64599999999996,"body":"I ran into the back of this car, right?"},{"startTime":279.64599999999996,"endTime":281.918,"body":"And the frame literally collapsed."},{"startTime":281.918,"endTime":289.674,"body":"Like it broke down the middle and everything converged, making the bike seem smaller."},{"startTime":289.775,"endTime":291.816,"body":"Anyway, so I bought a new frame."},{"startTime":292.377,"endTime":295.629,"body":"The bike shop that's fixing it for me is actually closed for two weeks."},{"startTime":295.629,"endTime":297.44,"body":"They're on summer vacation."},{"startTime":297.521,"endTime":303.546,"body":"And then he also thinks that I may have damaged my fork, even though the fork doesn't"},{"startTime":297.521,"endTime":303.546,"body":"actually look damaged."},{"startTime":303.546,"endTime":306.308,"body":"He said that internally it's likely damaged."},{"startTime":306.62,"endTime":311.721,"body":"Which means that even though I bought a new frame, I'm probably going to have to go back"},{"startTime":306.62,"endTime":311.721,"body":"and buy a new fork as well."},{"startTime":312.152,"endTime":316.403,"body":"which means I'm probably not going to get on my gravel bike for another month."},{"startTime":316.493,"endTime":321.024,"body":"I've just been driving my mountain biking around and it's been fine, but it's like slow"},{"startTime":316.493,"endTime":321.024,"body":"and clunky."},{"startTime":321.024,"endTime":322.795,"body":"So it's not my favorite way to go."},{"startTime":323.765,"endTime":324.465,"body":"it is what it is."},{"startTime":324.465,"endTime":326.246,"body":"I guess I dug my own grave there."},{"startTime":326.246,"endTime":331.627,"body":"So, everything going well, otherwise, training lifting is, great."},{"startTime":331.627,"endTime":334.598,"body":"Biking is as good as it's going to be right now."},{"startTime":334.708,"endTime":341.176,"body":"And just kind of looking forward to my trip to South Carolina and then getting Bryson back"},{"startTime":334.708,"endTime":341.176,"body":"in school August 14th."},{"startTime":341.176,"endTime":344.77,"body":"So mid next week when this episode comes out, he'll be starting school again."},{"startTime":344.77,"endTime":349.836,"body":"Vivi will be in school and life will go back to opening up and being free again."},{"startTime":349.836,"endTime":352.749,"body":"So Kim and I are both very much looking forward to that."},{"startTime":352.749,"endTime":354.571,"body":"And yeah, so that's really all I got."},{"startTime":354.571,"endTime":355.732,"body":"What's going on with you?"},{"startTime":356.32,"endTime":366.117,"body":"Something that's funny that I had a couple of my clients talk about this and I guess even"},{"startTime":356.32,"endTime":366.117,"body":"though I'm obviously not young anymore from my relative perspective, I still think of"},{"startTime":366.117,"endTime":368.398,"body":"summer as like great school is out."},{"startTime":368.398,"endTime":373.602,"body":"But like what you said and I've had numerous clients this week and they're like a couple"},{"startTime":368.398,"endTime":373.602,"body":"more weeks and school starts again."},{"startTime":373.602,"endTime":375.683,"body":"I can't wait for the kids to go back to school."},{"startTime":375.683,"endTime":385.37,"body":"It's like such a different perspective than what you like grow up with right, which is"},{"startTime":375.683,"endTime":385.37,"body":"like, your parents are happy so they can get rid of you for a bit when you go back to"},{"startTime":385.37,"endTime":386.15,"body":"school."},{"startTime":386.152,"endTime":390.052,"body":"Yeah, I mean, dude, it's even the same on a microcosm with weekends."},{"startTime":390.052,"endTime":395.192,"body":"Like I find weekdays to be much more relaxing and fulfilling for me."},{"startTime":395.192,"endTime":396.892,"body":"And weekends are just like a stress ball."},{"startTime":396.892,"endTime":403.666,"body":"They're a microcosm of summer where it's just like, kids 24 seven, you know, so yeah, you"},{"startTime":396.892,"endTime":403.666,"body":"have that to look forward to."},{"startTime":404.244,"endTime":406.896,"body":"Yeah, we'll see how it goes."},{"startTime":406.896,"endTime":413.139,"body":"For me, I just started my second week back to training, which I have here for real, for"},{"startTime":406.896,"endTime":413.139,"body":"real training."},{"startTime":413.139,"endTime":416.441,"body":"I am no longer putting brakes on things."},{"startTime":416.441,"endTime":419.663,"body":"I am trying as hard as I can, working my weights back up."},{"startTime":419.663,"endTime":421.614,"body":"I reduced my volume decently."},{"startTime":421.614,"endTime":426.276,"body":"I'm just doing two sets for every single exercise except like lateral delts."},{"startTime":426.276,"endTime":427.707,"body":"I'll do three on."},{"startTime":427.927,"endTime":433.526,"body":"The only thing I'm holding off on heavy hip hinging and bilateral squat pattern."},{"startTime":433.526,"endTime":436.636,"body":"movements, I will bring these back in at 12 weeks."},{"startTime":436.636,"endTime":445.506,"body":"So I am eight weeks now have like another month of none of those, but I feel confident"},{"startTime":436.636,"endTime":445.506,"body":"with like a Bulgarian and, you unilateral patterns there that I'll get what I need out of"},{"startTime":445.506,"endTime":449.986,"body":"those movements while I can get my upper body back to 100 % of where I was"},{"startTime":451.304,"endTime":455.134,"body":"So you didn't train for four weeks or so, is that right?"},{"startTime":455.134,"endTime":456.307,"body":"No training at"},{"startTime":457.942,"endTime":465.112,"body":"At four weeks, I started like very, very light, just like touching weights again, seeing"},{"startTime":457.942,"endTime":465.112,"body":"what I could get away with."},{"startTime":465.112,"endTime":469.724,"body":"But I mean, I was using like literally 25 percent loads."},{"startTime":469.724,"endTime":471.448,"body":"And then it's been about four weeks since then."},{"startTime":471.448,"endTime":473.402,"body":"So has it been eight weeks total now?"},{"startTime":473.79,"endTime":475.457,"body":"Eight weeks total, yeah."},{"startTime":475.457,"endTime":476.84,"body":"So last week."},{"startTime":478.105,"endTime":483.934,"body":"my question I guess is obviously you noticed a backslide of your physique in the four"},{"startTime":478.105,"endTime":483.934,"body":"weeks where you didn't train at all."},{"startTime":483.934,"endTime":491.354,"body":"Have you noticed a revamping of your physique in any way in the last four weeks since"},{"startTime":483.934,"endTime":491.354,"body":"you've been training again?"},{"startTime":491.594,"endTime":492.955,"body":"Significantly."},{"startTime":492.955,"endTime":493.875,"body":"Yeah."},{"startTime":494.416,"endTime":495.417,"body":"Significantly."},{"startTime":495.417,"endTime":496.248,"body":"And it's just."},{"startTime":496.248,"endTime":509.028,"body":"I think it's really just like glycogen filling out again, like things being used, I still"},{"startTime":496.248,"endTime":509.028,"body":"have additional body fat, like especially in the midsection, because I mean, you really"},{"startTime":509.168,"endTime":513.972,"body":"turn your abs off, you know, effectively for a number of weeks, trying not to use them."},{"startTime":513.972,"endTime":521.64,"body":"So there's definitely like a wash of of definition there and likely just additional body"},{"startTime":513.972,"endTime":521.64,"body":"fat as well."},{"startTime":521.64,"endTime":526.12,"body":"even though body weight's been pretty much within three pounds, let's call it."},{"startTime":526.442,"endTime":531.754,"body":"But definitely since just trying harder again, the physique has really come"},{"startTime":532.392,"endTime":532.822,"body":"That's cool."},{"startTime":532.822,"endTime":533.892,"body":"Yeah, that's I was expecting."},{"startTime":533.892,"endTime":539.192,"body":"I mean, there's a really cool episode that just came out on data driven strength."},{"startTime":539.192,"endTime":542.472,"body":"It's like 50 minutes about maintenance volume."},{"startTime":542.472,"endTime":546.632,"body":"And I was those guys always man, Zach and Josh at data driven strength."},{"startTime":546.632,"endTime":555.812,"body":"Those guys always think about things in a really cool way and think things through in a"},{"startTime":546.632,"endTime":555.812,"body":"manner that I think a lot of other people in the industry don't."},{"startTime":556.172,"endTime":561.69,"body":"And I was thinking about you and me and I mean, anybody who's gone to maintenance or"},{"startTime":556.172,"endTime":561.69,"body":"below."},{"startTime":561.69,"endTime":562.711,"body":"at any point in their life."},{"startTime":562.711,"endTime":573.994,"body":"think the episode was really informative and I actually think maybe it would be worth even"},{"startTime":562.711,"endTime":573.994,"body":"talking about that at some point on this podcast because I've been kind of toiling with it"},{"startTime":573.994,"endTime":576.616,"body":"in my mind as well since listening to it."},{"startTime":577.718,"endTime":580.11,"body":"well worth it if anyone wants to go out there and check that"},{"startTime":583.122,"endTime":583.814,"body":"Cool."},{"startTime":584.266,"endTime":585.172,"body":"That's it for me."},{"startTime":585.172,"endTime":586.536,"body":"Ready to dive in?"},{"startTime":587.284,"endTime":588.728,"body":"All right, let's do"},{"startTime":589.096,"endTime":592.406,"body":"I feel like this first question just got to go to you."},{"startTime":592.496,"endTime":593.556,"body":"it's nutrition based."},{"startTime":593.556,"endTime":597.376,"body":"So it said, I've been in a surplus for about a year now."},{"startTime":597.376,"endTime":601.535,"body":"I started at 165 pounds and hit 180 pounds in January."},{"startTime":601.535,"endTime":605.656,"body":"Since January, I've continued to eat what I think is a surplus of calories."},{"startTime":605.656,"endTime":609.156,"body":"I'm not tracking consistently, but I 4 ,500 calories yesterday."},{"startTime":609.156,"endTime":611.41,"body":"And I think that's close to it daily."},{"startTime":611.752,"endTime":616.432,"body":"I'm not doing any cardio, so I'm pretty sure that my weight must be a surplus, but I have"},{"startTime":611.752,"endTime":616.432,"body":"not gained weight."},{"startTime":616.432,"endTime":618.452,"body":"I was 182 pounds this morning."},{"startTime":618.452,"endTime":623.572,"body":"Do you have any thoughts on why I'm not gaining weight with 4 ,500 calories a day?"},{"startTime":623.572,"endTime":624.422,"body":"Yes."},{"startTime":625.483,"endTime":631.888,"body":"And this is please take this in the most straightforward, loving, caring way."},{"startTime":631.888,"endTime":633.038,"body":"You're just not accurate."},{"startTime":633.038,"endTime":635.19,"body":"You're not accurate by a mile."},{"startTime":635.871,"endTime":647.498,"body":"Unless you have such an insanely high caloric expenditure through, I mean, I don't know,"},{"startTime":635.871,"endTime":647.498,"body":"walking twenty five thousand steps per day or something just outrageous."},{"startTime":647.679,"endTime":653.012,"body":"You're not eating forty five hundred calories per day and forty five hundred calories per"},{"startTime":647.679,"endTime":653.012,"body":"day."},{"startTime":653.014,"endTime":659.034,"body":"at 182 pounds would be a exorbitant calorie surplus."},{"startTime":659.034,"endTime":661.494,"body":"I have some other notes here."},{"startTime":661.574,"endTime":671.544,"body":"There is a very simple back of the napkin math way to kind of approximate maintenance"},{"startTime":661.574,"endTime":671.544,"body":"calories, and this assumes like a moderately active person lifting a few times per week."},{"startTime":671.544,"endTime":673.934,"body":"It's in it's a body weight multiplier by five."},{"startTime":673.934,"endTime":674.954,"body":"So we take that one."},{"startTime":674.954,"endTime":675.294,"body":"Sorry."},{"startTime":675.294,"endTime":675.854,"body":"Fifteen."},{"startTime":675.854,"endTime":676.314,"body":"Apologies."},{"startTime":676.314,"endTime":676.784,"body":"Fifteen."},{"startTime":676.784,"endTime":677.924,"body":"We take that one eighty two."},{"startTime":677.924,"endTime":679.084,"body":"We multiply by fifteen."},{"startTime":679.084,"endTime":680.934,"body":"That gets us twenty seven hundred calories."},{"startTime":680.934,"endTime":681.244,"body":"Right."},{"startTime":681.244,"endTime":682.806,"body":"That would be an approximate"},{"startTime":682.806,"endTime":684.406,"body":"ballpark maintenance."},{"startTime":684.426,"endTime":687.506,"body":"We take that and we multiply it by a factor of 20."},{"startTime":687.506,"endTime":690.656,"body":"That only puts us at 3600 calories, right?"},{"startTime":690.656,"endTime":695.546,"body":"And 20 X body weight is a pretty significant caloric surplus."},{"startTime":695.546,"endTime":700.926,"body":"I have never taken a client over 4000 calories, never."},{"startTime":701.386,"endTime":712.346,"body":"And myself, I didn't break 4000 calories until I was 215 pounds, very, very lean and on"},{"startTime":701.386,"endTime":712.346,"body":"PEDs, which changes"},{"startTime":712.566,"endTime":714.766,"body":"your calorie partitioning."},{"startTime":714.766,"endTime":722.918,"body":"So in a very roundabout way, you're not eating 4 ,500 calories consistently, or you would"},{"startTime":714.766,"endTime":722.918,"body":"be stacking on"},{"startTime":724.264,"endTime":729.384,"body":"Yeah, I think the part that got me with this question was that it's since January."},{"startTime":729.804,"endTime":738.244,"body":"So like if you've gained two pounds since January, we're talking about like seven months"},{"startTime":729.804,"endTime":738.244,"body":"of time and eating at 4500 calories."},{"startTime":739.544,"endTime":746.004,"body":"There's just no way at 182 pounds that you would gain only two pounds over the course of"},{"startTime":739.544,"endTime":746.004,"body":"seven months doing that."},{"startTime":746.124,"endTime":749.364,"body":"So yeah, I just agree with Aaron."},{"startTime":749.364,"endTime":751.858,"body":"I don't have a whole ton to add there."},{"startTime":752.598,"endTime":753.438,"body":"Yep."},{"startTime":753.438,"endTime":756.878,"body":"This next one, Brian, I think is good to kick your way."},{"startTime":756.878,"endTime":760.398,"body":"Should we try to bias parts of muscles evenly?"},{"startTime":760.518,"endTime":765.878,"body":"The upper lats, lower lats, long head of the tricep, short head of the tricep."},{"startTime":765.878,"endTime":773.582,"body":"Meaning if we do 12 total sets for triceps, should six be focused on the long head and six"},{"startTime":765.878,"endTime":773.582,"body":"be focused on the"},{"startTime":774.844,"endTime":780.717,"body":"Well, we don't have a short head of our tricep, but I understand the idea of the question"},{"startTime":774.844,"endTime":780.717,"body":"in general."},{"startTime":780.717,"endTime":788.011,"body":"So tricep has three heads, lateral, medial, and then long head as this person pointed out."},{"startTime":788.432,"endTime":793.714,"body":"So I think there's a couple reasons why you wouldn't try to do that."},{"startTime":794.375,"endTime":801.509,"body":"One is that you may have needs to train certain areas more than others."},{"startTime":801.509,"endTime":803.526,"body":"When you look at your physique, you may say,"},{"startTime":803.526,"endTime":807.358,"body":"this part of the muscle is underdeveloped compared to this part."},{"startTime":809.761,"endTime":811.822,"body":"And in that case, you could buy some of your training."},{"startTime":811.822,"endTime":822.609,"body":"But I think the bigger concern, much more than you trying to bias certain aspects of your"},{"startTime":811.822,"endTime":822.609,"body":"physique for your own aesthetic development, I think the real issue here is just that"},{"startTime":822.83,"endTime":826.252,"body":"muscles get trained by other exercises."},{"startTime":827.093,"endTime":831.816,"body":"So for example, it's all in my opinion, it's almost"},{"startTime":833.725,"endTime":842.152,"body":"It is the most important to train the long head of the tricep directly because the medial"},{"startTime":833.725,"endTime":842.152,"body":"and the lateral head get trained through pressing movements."},{"startTime":842.152,"endTime":852.561,"body":"So when you do bench presses and overhead presses and close grip presses and any type of"},{"startTime":842.152,"endTime":852.561,"body":"pressing that you do, your medial and lateral head are going to get a ton of stimulus, but"},{"startTime":852.561,"endTime":854.081,"body":"your long head isn't."},{"startTime":854.723,"endTime":861.688,"body":"So my view is that the majority of tricep work should probably be biased to the long head"},{"startTime":854.723,"endTime":861.688,"body":"for that reason."},{"startTime":862.456,"endTime":870.382,"body":"When it comes to lats, I think we maybe could look back at the way I first answered that"},{"startTime":862.456,"endTime":870.382,"body":"by saying which part of your lats need the most attention, but also probably worth"},{"startTime":870.382,"endTime":879.648,"body":"considering that the majority of upper back work that you do or rear delt work that you do"},{"startTime":870.382,"endTime":879.648,"body":"is likely going to also hit a lot of your upper lats."},{"startTime":879.648,"endTime":883.471,"body":"So you may not need to directly target your upper lats so much."},{"startTime":883.471,"endTime":892.056,"body":"And maybe your time would be better spent targeting your mid and lower lats because they"},{"startTime":883.471,"endTime":892.056,"body":"don't really receive any stimulus when you do your upper back and rear delt training."},{"startTime":892.816,"endTime":896.338,"body":"I think the same thing can be kind of extrapolated out to any muscle group."},{"startTime":896.338,"endTime":904.702,"body":"And so my answer would be that, you don't want to try to evenly train all parts of muscles"},{"startTime":896.338,"endTime":904.702,"body":"or each part of the muscle."},{"startTime":904.702,"endTime":916.028,"body":"Rather, look at what is trained through many of the compound movements and then fill in"},{"startTime":904.702,"endTime":916.028,"body":"the gaps by training, you know, isolated targeting where necessary."},{"startTime":917.866,"endTime":919.061,"body":"Very well put."},{"startTime":920.392,"endTime":921.132,"body":"Alright, sweet."},{"startTime":921.132,"endTime":923.092,"body":"I'll kick this one over to you."},{"startTime":923.272,"endTime":925.682,"body":"I've been in a deficit for more than 12 weeks."},{"startTime":925.682,"endTime":928.491,"body":"I went from 118 pounds to 111 pounds."},{"startTime":928.491,"endTime":930.172,"body":"We'll assume this is a female."},{"startTime":930.172,"endTime":935.012,"body":"also, I am pretty lean but missed my period last month and this month, definitely a"},{"startTime":930.172,"endTime":935.012,"body":"female."},{"startTime":935.032,"endTime":937.892,"body":"Do you think it has to do with how lean I am?"},{"startTime":937.892,"endTime":945.592,"body":"For additional context, I did a summer shred challenge with a coach training four to five"},{"startTime":937.892,"endTime":945.592,"body":"days a week with cardio, which I do five times a week."},{"startTime":945.592,"endTime":949.0,"body":"So training with weights four to five days a week, cardio five times a week."},{"startTime":949.0,"endTime":953.34,"body":"lost seven pounds without knowing this female's height."},{"startTime":953.34,"endTime":960.86,"body":"I would assume that 111 pounds is probably pretty lean, but it's difficult to say that"},{"startTime":953.34,"endTime":960.86,"body":"without knowing whether she's five foot or five foot 10."},{"startTime":960.86,"endTime":964.2,"body":"So yeah, I'll let you kind of take that one from"},{"startTime":964.638,"endTime":976.708,"body":"Yeah, to add some additional context, I have some female clients in that five foot two,"},{"startTime":964.638,"endTime":976.708,"body":"five foot three with an okay amount of muscle mass."},{"startTime":976.708,"endTime":980.531,"body":"They're pretty lean for for female at hundred and eleven pounds."},{"startTime":980.792,"endTime":984.254,"body":"So I feel confident saying that this person is pretty lean."},{"startTime":985.595,"endTime":991.4,"body":"Yes, the the loss of cycle has to do with how lean you are."},{"startTime":991.54,"endTime":992.541,"body":"Is it?"},{"startTime":993.718,"endTime":999.102,"body":"Would it be the proper terminology to say that the leanness itself is causatory?"},{"startTime":999.102,"endTime":1001.633,"body":"Not entirely, but the environment there."},{"startTime":1001.633,"endTime":1011.05,"body":"So the kind of medical term here uses secondary hypothalamic amenorrhea, and it's the loss"},{"startTime":1001.633,"endTime":1011.05,"body":"of cycle due to environmental conditions."},{"startTime":1011.05,"endTime":1023.058,"body":"So it's likely a combination of the time in a deficit, the aggressiveness of the deficit,"},{"startTime":1011.05,"endTime":1023.058,"body":"the caloric expenditure between the cardio and the training."},{"startTime":1023.35,"endTime":1027.451,"body":"and the stress accumulation with this."},{"startTime":1027.451,"endTime":1032.893,"body":"So is it, it is not, am lean, so cycle loss happens."},{"startTime":1032.893,"endTime":1040.255,"body":"Some people are, but everyone is individual, but the, is, getting a little bit of air in"},{"startTime":1032.893,"endTime":1040.255,"body":"theory here."},{"startTime":1040.255,"endTime":1051.078,"body":"I think the people who are least, less, least susceptible to the cycle loss have a much"},{"startTime":1040.255,"endTime":1051.078,"body":"better personal relationship with stress."},{"startTime":1051.994,"endTime":1062.684,"body":"They are very very positive happy -go -lucky stress just kind of floats off them type of"},{"startTime":1051.994,"endTime":1062.684,"body":"people They can typically live life pretty lean and keep their cycle."},{"startTime":1062.684,"endTime":1069.169,"body":"There's people who will lose it a little bit Less lean and they are typically people who"},{"startTime":1062.684,"endTime":1069.169,"body":"are more stress -prone."},{"startTime":1069.169,"endTime":1072.152,"body":"So does the leanness play a role?"},{"startTime":1072.152,"endTime":1075.095,"body":"Yes, is it directly causatory?"},{"startTime":1075.095,"endTime":1079.528,"body":"Probably not but it plays a role in the larger environment of why that happens"},{"startTime":1081.138,"endTime":1084.05,"body":"Yeah, I don't really have anything to add to this one."},{"startTime":1085.932,"endTime":1095.23,"body":"Seems like you're pretty lean and I would say, yeah, I agree with Aaron and if you eat"},{"startTime":1085.932,"endTime":1095.23,"body":"some more food, you probably get that back, right?"},{"startTime":1095.23,"endTime":1107.098,"body":"Yep, work some, if you're done dieting, you're happy with the leanness, you're ready to"},{"startTime":1095.23,"endTime":1107.098,"body":"transition, work your food up, start reducing the cardio by a significant degree, focus on"},{"startTime":1107.098,"endTime":1112.52,"body":"stress reducing activities, sleep, those sorts of things, and things should return in"},{"startTime":1112.52,"endTime":1113.3,"body":"Cool."},{"startTime":1113.561,"endTime":1116.653,"body":"We have about three or four here in a row that we're going to kick over to you."},{"startTime":1116.653,"endTime":1120.696,"body":"So this next one is I'm in a build phase and I play a sport on the side."},{"startTime":1120.696,"endTime":1124.809,"body":"The sport finishes soon, so I will only be training in the gym moving forward."},{"startTime":1124.809,"endTime":1129.832,"body":"Should I drop my calories to make up for the fewer calories burned due to the sport being"},{"startTime":1124.809,"endTime":1129.832,"body":"finished?"},{"startTime":1129.832,"endTime":1131.393,"body":"No access to other cardio."},{"startTime":1131.393,"endTime":1135.516,"body":"I'm assuming I dropped my cows a couple hundred, but hopefully still be in a surplus."},{"startTime":1136.958,"endTime":1142.02,"body":"In theory, yes, in practice, run your numbers and see what things look like."},{"startTime":1142.32,"endTime":1149.203,"body":"If your surplus has been effective, you should be heavier than when you started at a"},{"startTime":1142.32,"endTime":1149.203,"body":"heavier body weight."},{"startTime":1149.203,"endTime":1157.027,"body":"require not only more calories to sustain that heavier body weight, but then also to"},{"startTime":1149.203,"endTime":1157.027,"body":"further that caloric surplus."},{"startTime":1157.027,"endTime":1161.588,"body":"So I wouldn't make snap changes just because sport ends."},{"startTime":1161.588,"endTime":1165.8,"body":"Let's sport end, which is your sole changing variable."},{"startTime":1165.846,"endTime":1174.965,"body":"record your body weight, what is your average, what is your hunger relative to last week,"},{"startTime":1165.846,"endTime":1174.965,"body":"is hunger like super low and you feel bloated and full and disgusting because your caloric"},{"startTime":1174.965,"endTime":1176.857,"body":"expenditure has now dropped."},{"startTime":1176.857,"endTime":1186.187,"body":"If that answer is yes and body weight is skyrocketing, reduce things, but don't make"},{"startTime":1176.857,"endTime":1186.187,"body":"premature decisions of multiple variables at the same time."},{"startTime":1186.187,"endTime":1189.47,"body":"One variable, read it, make further decisions."},{"startTime":1190.056,"endTime":1192.186,"body":"Yeah, that's exactly how I'd approach it too."},{"startTime":1192.186,"endTime":1195.636,"body":"I would say if you like for me, my brain works pretty systematically."},{"startTime":1195.636,"endTime":1203.826,"body":"And so my thought would be I would probably try to figure out how many active calories I'm"},{"startTime":1195.636,"endTime":1203.826,"body":"burning via playing the sport."},{"startTime":1203.826,"endTime":1206.576,"body":"And so, you know, is the sport every day?"},{"startTime":1206.576,"endTime":1215.4,"body":"Because if you're training for an hour on the sport every day, maybe you're burning 600 to"},{"startTime":1206.576,"endTime":1215.4,"body":"1000 calories potentially per day from the sport."},{"startTime":1215.4,"endTime":1220.77,"body":"But likely what's happening is you're playing in like an adult rec league and you're"},{"startTime":1215.4,"endTime":1220.77,"body":"playing once maybe twice a week."},{"startTime":1220.77,"endTime":1224.64,"body":"So maybe you're burning that 600 to 1000 calories once a week."},{"startTime":1224.64,"endTime":1236.2,"body":"At that point, I think the overall change or Delta in your caloric consumption probably"},{"startTime":1224.64,"endTime":1236.2,"body":"doesn't need to change a whole ton because if you take 1000 calories and extrapolate it"},{"startTime":1236.2,"endTime":1242.96,"body":"out over the course of a week, seven days, you're looking at like 130, 140 calories a day."},{"startTime":1244.188,"endTime":1247.293,"body":"So I just, yeah, like Aaron said, I wouldn't make any sweeping changes."},{"startTime":1247.293,"endTime":1256.528,"body":"I'd just kind of keep your eye on your hunger, on the body weight, on the scale, on the"},{"startTime":1247.293,"endTime":1256.528,"body":"way that you and appear and feel and kind of make adjustments from there."},{"startTime":1258.576,"endTime":1259.117,"body":"All right."},{"startTime":1259.117,"endTime":1264.616,"body":"Thoughts on intra -week calorie cycling, two to three days in a surplus and the rest in a"},{"startTime":1259.117,"endTime":1264.616,"body":"deficit."},{"startTime":1264.616,"endTime":1271.066,"body":"I feel like we covered this in an episode maybe a while ago, but I wouldn't be able to say"},{"startTime":1264.616,"endTime":1271.066,"body":"which one specifically."},{"startTime":1271.988,"endTime":1273.398,"body":"I think it can work."},{"startTime":1274.799,"endTime":1280.562,"body":"I think it require, if you're someone who likes to tinker and run experiments, yes, I"},{"startTime":1274.799,"endTime":1280.562,"body":"think this is wonderful."},{"startTime":1280.562,"endTime":1290.876,"body":"If you want to do like a gain -tain phase where you're not really ready to commit to a"},{"startTime":1280.562,"endTime":1290.876,"body":"build for, you know, maybe because it's summer, assuming you're you know, north of the"},{"startTime":1290.876,"endTime":1294.007,"body":"Northern continents, Northern hemisphere."},{"startTime":1295.128,"endTime":1296.689,"body":"I think that that is fine."},{"startTime":1296.689,"endTime":1297.699,"body":"Things are going to be slower."},{"startTime":1297.699,"endTime":1299.84,"body":"Again, it's something that you need to monitor."},{"startTime":1299.84,"endTime":1303.032,"body":"Take your weekly weigh -ins, take the averages."},{"startTime":1304.093,"endTime":1306.455,"body":"Shameless kind of self -promotion here."},{"startTime":1306.455,"endTime":1310.548,"body":"I sell a template that allows you to do all of this very, very easily."},{"startTime":1310.548,"endTime":1314.741,"body":"I've literally built a backbone of my career off this thing."},{"startTime":1315.102,"endTime":1318.044,"body":"Thousands of coaches use it across the world."},{"startTime":1318.044,"endTime":1321.106,"body":"It's very, very appropriately priced for that."},{"startTime":1321.106,"endTime":1326.029,"body":"That can help you as it extrapolates some of that math for you."},{"startTime":1328.902,"endTime":1333.144,"body":"it can again, it can be a worthwhile effort."},{"startTime":1333.144,"endTime":1334.465,"body":"It's just slower."},{"startTime":1334.465,"endTime":1345.89,"body":"But if you want to stay leaner while just sprinkling a little bit of extra calories in the"},{"startTime":1334.465,"endTime":1345.89,"body":"days that you train from a recovery standpoint to further the muscle protein synthesis"},{"startTime":1345.89,"endTime":1354.524,"body":"signaling of those days, it's not unwise, but it's not going to be groundbreaking by any"},{"startTime":1345.89,"endTime":1354.524,"body":"stretch of the imagination."},{"startTime":1354.844,"endTime":1356.595,"body":"Yep, also agree there."},{"startTime":1356.595,"endTime":1362.568,"body":"I know that I personally actually tend to do this almost subconsciously."},{"startTime":1362.568,"endTime":1368.652,"body":"So on a day that I'm really hungry, I just kind of follow my intuitive signals and I eat a"},{"startTime":1362.568,"endTime":1368.652,"body":"bunch of food."},{"startTime":1368.652,"endTime":1372.114,"body":"And then usually the next day after eating a lot, I'm less hungry."},{"startTime":1372.114,"endTime":1374.135,"body":"And so I eat less."},{"startTime":1374.795,"endTime":1379.098,"body":"Not everyone has the ability to intuitively follow signals in that manner."},{"startTime":1379.098,"endTime":1383.48,"body":"So I do think for the majority of people, structure is important."},{"startTime":1383.632,"endTime":1392.694,"body":"But the general concept of three days high, three days low, one day at maintenance type"},{"startTime":1383.632,"endTime":1392.694,"body":"thing, I've found quite effective."},{"startTime":1392.694,"endTime":1404.958,"body":"And I think it also makes things more interesting to be able to have days where you can"},{"startTime":1392.694,"endTime":1404.958,"body":"indulge in some of the more calorically dense foods and then other days where maybe you"},{"startTime":1404.958,"endTime":1407.799,"body":"just don't even want them as much because you're a little more full."},{"startTime":1407.799,"endTime":1409.479,"body":"So I think it can definitely work."},{"startTime":1409.479,"endTime":1411.41,"body":"But like Aaron said, it's not going to be groundbreaking."},{"startTime":1411.41,"endTime":1413.48,"body":"At the end of the week, it's going to come down to"},{"startTime":1416.028,"endTime":1419.82,"body":"All right, do you intentionally add fat to meals?"},{"startTime":1420.224,"endTime":1422.791,"body":"What are the go -to quantities and grams?"},{"startTime":1424.238,"endTime":1426.62,"body":"the age old, it depends."},{"startTime":1426.62,"endTime":1429.322,"body":"It depends on what your goals are."},{"startTime":1429.443,"endTime":1444.054,"body":"If we are in a calorie deficit, unless we are just starting out, I would not recommend"},{"startTime":1429.443,"endTime":1444.054,"body":"intentionally adding fats to your meals unless you plan to take a lower carb, higher fat"},{"startTime":1445.116,"endTime":1449.119,"body":"calorie deficit approach."},{"startTime":1450.741,"endTime":1452.798,"body":"That being said, if I'm at"},{"startTime":1452.798,"endTime":1462.715,"body":"maintenance or have a client at maintenance or even in a surplus and we want to just Bring"},{"startTime":1452.798,"endTime":1462.715,"body":"in some additional foods because you know fats are great for the fat soluble vitamins We"},{"startTime":1462.715,"endTime":1464.766,"body":"can bring in some anti -inflammatory fats."},{"startTime":1464.766,"endTime":1478.947,"body":"We have some antioxidants polyphenols things that we can bring into the diet from those"},{"startTime":1464.766,"endTime":1478.947,"body":"there there there does warrant times for in a purposeful increase However, if you're in a"},{"startTime":1478.947,"endTime":1481.438,"body":"calorie deficit, I typically"},{"startTime":1481.512,"endTime":1486.385,"body":"advice against that unless you're taking a higher fat approach."},{"startTime":1486.385,"endTime":1498.392,"body":"Now, that being said, some of my favorite fat sources, whole eggs, really straightforward"},{"startTime":1486.385,"endTime":1498.392,"body":"there, avocado, walnuts, Brazil nuts, and almonds in no particular order."},{"startTime":1498.392,"endTime":1501.764,"body":"I guess maybe Brazil nuts first because they're really high in selenium."},{"startTime":1501.764,"endTime":1505.396,"body":"They're one of the few foods that you can get a really good amount of selenium in from."},{"startTime":1505.396,"endTime":1508.788,"body":"Extra virgin olive oil is probably my absolute favorite."},{"startTime":1508.788,"endTime":1521.535,"body":"And first top choice, chia seeds or ground flax seed where we can get a little bit of"},{"startTime":1508.788,"endTime":1521.535,"body":"extra ALA and Omega -3 typically, I can't even say typically, not as desirable as the DHA"},{"startTime":1521.535,"endTime":1526.758,"body":"and EPA, but still in Omega -3, dark chocolate and feta cheese, right?"},{"startTime":1526.758,"endTime":1531.85,"body":"So those are the go -tos that I use most often myself and with clients."},{"startTime":1535.589,"endTime":1536.626,"body":"You're muted, Brian."},{"startTime":1536.626,"endTime":1547.259,"body":"really purposefully add any, any fats to my meals, but I do take a large copious amount of"},{"startTime":1536.626,"endTime":1547.259,"body":"fish oil EPA DHA."},{"startTime":1547.259,"endTime":1555.821,"body":"So I try to take between six and eight grams of EPA DHA a day, which is pretty good,"},{"startTime":1547.259,"endTime":1555.821,"body":"pretty good amount."},{"startTime":1556.282,"endTime":1565.16,"body":"And that's really just me trying to work up my omega -3 index, which is the three month"},{"startTime":1556.282,"endTime":1565.16,"body":"snapshot of how much EPA and DHA omega -3 you have in your blood."},{"startTime":1565.16,"endTime":1567.39,"body":"So that's really the only fat I add."},{"startTime":1567.39,"endTime":1572.5,"body":"And then I do tend to lean on slightly higher meat, fatty meats."},{"startTime":1572.5,"endTime":1580.07,"body":"So I enjoy, you know, 90, 10 ground beef and chicken thighs over chicken breasts or 96 for"},{"startTime":1572.5,"endTime":1580.07,"body":"ground beef."},{"startTime":1580.07,"endTime":1584.28,"body":"So I do tend to get a little bit more fat in my diet that way as"},{"startTime":1587.408,"endTime":1590.096,"body":"All right, one more to you or is this me?"},{"startTime":1590.096,"endTime":1591.139,"body":"Yeah, one more to you."},{"startTime":1591.139,"endTime":1594.488,"body":"How long is too long to be in a cut, a caloric deficit?"},{"startTime":1595.818,"endTime":1602.902,"body":"When I say when you no longer have any desire to be leaner, that's a really notable one."},{"startTime":1603.362,"endTime":1616.93,"body":"Once the calorie deficit starts to significantly impede other important facets of your"},{"startTime":1603.362,"endTime":1616.93,"body":"life, being a marriage, potentially a relationship, your job performance, et cetera, et"},{"startTime":1616.93,"endTime":1617.87,"body":"cetera."},{"startTime":1618.011,"endTime":1624.404,"body":"If it's for a health reason and you're starting very, very far away from your goal,"},{"startTime":1624.864,"endTime":1633.056,"body":"This would be one of those places where you would argue that a calorie deficit would"},{"startTime":1624.864,"endTime":1633.056,"body":"actually be healthy up to a point because we are improving health in the body, lowering"},{"startTime":1633.056,"endTime":1634.877,"body":"inflammation, et cetera, et cetera."},{"startTime":1634.877,"endTime":1645.32,"body":"But you may need to kind of take a one month, two month, three month, four month kind of"},{"startTime":1634.877,"endTime":1645.32,"body":"maintenance pause in the middle and then get the rest of what you came for."},{"startTime":1645.6,"endTime":1647.76,"body":"It's going to be different for everyone."},{"startTime":1648.001,"endTime":1653.682,"body":"And I think the most important part of that is of the weeks."},{"startTime":1653.686,"endTime":1659.846,"body":"spent in this calorie deficit, how many of those weeks were fat loss productive?"},{"startTime":1659.846,"endTime":1661.546,"body":"That's really, really important."},{"startTime":1661.546,"endTime":1666.906,"body":"A lot of people will say like, I've been in a calorie deficit for 12 weeks, right?"},{"startTime":1666.906,"endTime":1668.406,"body":"Let's use this example."},{"startTime":1668.646,"endTime":1675.016,"body":"They start at, let's say, I don't want to use 100 pounds because that's really small."},{"startTime":1675.016,"endTime":1676.806,"body":"They start at 200 pounds, right?"},{"startTime":1676.806,"endTime":1681.016,"body":"A really good target is was 1 % body mass loss per week."},{"startTime":1681.016,"endTime":1683.83,"body":"So at 200 pounds, that's two pounds per week."},{"startTime":1683.83,"endTime":1694.07,"body":"So if we were doing a 12 week calorie deficit from 200 pounds at 12 weeks at 1 % rate of"},{"startTime":1683.83,"endTime":1694.07,"body":"loss per week, we'd be down effectively 24 pounds, right?"},{"startTime":1694.07,"endTime":1695.77,"body":"That would be the target there."},{"startTime":1695.77,"endTime":1698.81,"body":"Like that's a perfect world pie in the sky kind of goal thing."},{"startTime":1698.81,"endTime":1706.69,"body":"If you're 12 weeks in and of that 24 pounds, you're down like six and a half and you're"},{"startTime":1698.81,"endTime":1706.69,"body":"like, you know, is it too long?"},{"startTime":1706.69,"endTime":1709.59,"body":"No, it's not too long because those weeks have not been productive."},{"startTime":1709.59,"endTime":1713.59,"body":"There's been a lot of like fucking around and unproductive fat loss."},{"startTime":1713.59,"endTime":1715.27,"body":"So it's not too long."},{"startTime":1715.27,"endTime":1723.4,"body":"If in that 20, 12 weeks you're down, let's call it like 30 pounds and you've outpaced it,"},{"startTime":1715.27,"endTime":1723.4,"body":"it's probably enough in time to cut it."},{"startTime":1723.4,"endTime":1730.409,"body":"But you were started at 200 pounds, you're now 170 pounds, you're probably achieved what"},{"startTime":1723.4,"endTime":1730.409,"body":"you set out to achieve."},{"startTime":1732.072,"endTime":1733.572,"body":"Yeah, no good points."},{"startTime":1733.572,"endTime":1739.112,"body":"The just to clean up one thing, the the 1 % weight loss will actually decrease as you lose"},{"startTime":1733.572,"endTime":1739.112,"body":"weight."},{"startTime":1739.112,"endTime":1744.532,"body":"So 1 % of 200 pounds is two pounds, but 1 % of 180 pounds is not two pounds."},{"startTime":1744.532,"endTime":1747.632,"body":"So just semantics there, of course."},{"startTime":1747.972,"endTime":1749.382,"body":"But I agree."},{"startTime":1749.382,"endTime":1760.52,"body":"I think for me, the point is usually when I have two weeks period of time, where I feel"},{"startTime":1749.382,"endTime":1760.52,"body":"like the feedback that my body's receiving is just"},{"startTime":1760.52,"endTime":1760.76,"body":"good."},{"startTime":1760.76,"endTime":1765.643,"body":"Like energy is low, focus is bad, sleep has gone down, all that stuff."},{"startTime":1765.643,"endTime":1774.479,"body":"And so if I have two weeks in a row of that, and I'm not trying to stand on stage or"},{"startTime":1765.643,"endTime":1774.479,"body":"compete or have like a photo shoot some goal that I'm really striving for, it's usually"},{"startTime":1774.479,"endTime":1779.672,"body":"going to be about that point where I kind of reverse direction and go back to maintenance"},{"startTime":1774.479,"endTime":1779.672,"body":"or maintenance plus."},{"startTime":1780.382,"endTime":1786.681,"body":"Important, what approximate body fat percentage, Brian, does this start to present itself"},{"startTime":1780.382,"endTime":1786.681,"body":"at for"},{"startTime":1789.0,"endTime":1790.18,"body":"I'd say under 10."},{"startTime":1790.18,"endTime":1794.52,"body":"We talked about that actually in last week's episode with a getting really lean episode."},{"startTime":1794.52,"endTime":1797.664,"body":"think under 10 is where things really start to manifest."},{"startTime":1797.878,"endTime":1803.378,"body":"And I think that it's important for that context because you'll get people who they're"},{"startTime":1797.878,"endTime":1803.378,"body":"like, you know, my sleep's off."},{"startTime":1803.378,"endTime":1807.878,"body":"I think the deficit's getting to me and I'm like, bro, we are at 16 % body fat."},{"startTime":1807.878,"endTime":1811.308,"body":"That's just, that's just not, it's not, it's not how lean you are."},{"startTime":1811.308,"endTime":1812.088,"body":"guarantee you."},{"startTime":1812.088,"endTime":1815.358,"body":"So I think that is an important context to"},{"startTime":1817.534,"endTime":1819.037,"body":"Okay, this one is for you."},{"startTime":1819.037,"endTime":1819.96,"body":"Let's go."},{"startTime":1819.96,"endTime":1826.834,"body":"Is the cast glute bridge better for upper glutes or stick with full range of motion?"},{"startTime":1827.814,"endTime":1827.994,"body":"Yeah."},{"startTime":1827.994,"endTime":1830.865,"body":"And by full range of motion, I assume they mean a hip thrust."},{"startTime":1831.345,"endTime":1839.177,"body":"and so my, my thought on this is that I wouldn't look at the hip thrust or the cast glute"},{"startTime":1831.345,"endTime":1839.177,"body":"bridge as targeting different part of the glute because they're actually the same"},{"startTime":1839.177,"endTime":1839.587,"body":"movement."},{"startTime":1839.587,"endTime":1842.008,"body":"Just one has more range of motion than the other."},{"startTime":1842.488,"endTime":1845.129,"body":"I instead would look at it as what are you trying to achieve?"},{"startTime":1845.129,"endTime":1853.831,"body":"If you are trying to really acutely target hypertrophy of the glutes and isolate the"},{"startTime":1845.129,"endTime":1853.831,"body":"glutes, then you're going to want to go with the glute bridge."},{"startTime":1853.831,"endTime":1856.604,"body":"And if you're looking for more power development,"},{"startTime":1856.604,"endTime":1865.19,"body":"which might be more applicable to sport or something along those lines, then maybe you"},{"startTime":1856.604,"endTime":1865.19,"body":"would use the hip thrust."},{"startTime":1866.171,"endTime":1877.339,"body":"The hip thrust is also gonna incorporate more of your musculature in general, your"},{"startTime":1866.171,"endTime":1877.339,"body":"hamstrings and quads and stuff like that because of the thrusting nature of the movement."},{"startTime":1877.339,"endTime":1884.194,"body":"And like I said in the beginning, the glute bridge is just gonna be much more isolated"},{"startTime":1877.339,"endTime":1884.194,"body":"specifically to the glutes because of the smaller range of motion."},{"startTime":1886.004,"endTime":1887.921,"body":"Yeah, that's a really good answer there."},{"startTime":1887.972,"endTime":1889.278,"body":"you got anything to add?"},{"startTime":1890.57,"endTime":1901.223,"body":"I would say if you're doing like a glutes specialty program with a large, large emphasis"},{"startTime":1890.57,"endTime":1901.223,"body":"on the glutes, like the cast glute bridge, I'd say has a pretty good utility in it being"},{"startTime":1901.223,"endTime":1901.993,"body":"included."},{"startTime":1901.993,"endTime":1911.516,"body":"But if you're doing like a general, let's call it like four day per week program, it's"},{"startTime":1901.993,"endTime":1911.516,"body":"probably a smaller, it's probably a bit of a trade off to include that exercise relative"},{"startTime":1911.516,"endTime":1918.998,"body":"to the other exercises from a total availability standpoint, kind of specialized."},{"startTime":1919.057,"endTime":1927.746,"body":"yeah, I mean, I even go as far as to say that, like, I don't even think that the glute"},{"startTime":1919.057,"endTime":1927.746,"body":"bridge and the hip thrust are necessarily like the best exercises for the glutes."},{"startTime":1927.746,"endTime":1931.769,"body":"They're like a great way to add some additional stimulus to the glutes."},{"startTime":1931.769,"endTime":1943.34,"body":"But your your basic glute repertoire needs to consist of, you know, like bent knee RDLs"},{"startTime":1931.769,"endTime":1943.34,"body":"and other hip hinges, along with split squats and lunges and stuff like that."},{"startTime":1943.376,"endTime":1949.575,"body":"I think the short overload, glute bridge stuff or hip thrust either way is going to be"},{"startTime":1943.376,"endTime":1949.575,"body":"just icing on"},{"startTime":1950.249,"endTime":1951.282,"body":"Exactly."},{"startTime":1951.558,"endTime":1952.731,"body":"Yeah."},{"startTime":1952.731,"endTime":1959.627,"body":"All right, Aaron, do you think since cortisol is highest in the morning that it's easiest"},{"startTime":1952.731,"endTime":1959.627,"body":"to train at that"},{"startTime":1960.798,"endTime":1966.961,"body":"I think this is a really good question because it's taking some observations of things and"},{"startTime":1960.798,"endTime":1966.961,"body":"extrapolating them."},{"startTime":1967.462,"endTime":1972.685,"body":"That being said, no, it's not easiest to train at that time."},{"startTime":1972.685,"endTime":1977.027,"body":"And in fact, most people would find it's hardest to train at that time."},{"startTime":1977.027,"endTime":1987.954,"body":"And fortunately, we have pretty good research that shows that from a performance"},{"startTime":1977.027,"endTime":1987.954,"body":"standpoint, we as humans do not perform sport very well very early in the morning."},{"startTime":1987.954,"endTime":1989.034,"body":"I remember"},{"startTime":1989.138,"endTime":1996.212,"body":"If I can remember correctly, kind of early afternoon was where the timing seemed to be"},{"startTime":1989.138,"endTime":1996.212,"body":"most favorable to sport performance."},{"startTime":1996.212,"endTime":2000.114,"body":"I think it was around the like one PM ish time frame."},{"startTime":2000.114,"endTime":2002.285,"body":"I could be wrong there by a couple of hours."},{"startTime":2002.405,"endTime":2006.548,"body":"And that corroborates my own experience as well."},{"startTime":2006.548,"endTime":2007.288,"body":"I did."},{"startTime":2007.288,"endTime":2009.449,"body":"This is kind of a funny story that I'll make it really fast."},{"startTime":2009.449,"endTime":2018.114,"body":"There was a period back in Brian and I's CrossFit days where I decided that I was going to"},{"startTime":2009.449,"endTime":2018.114,"body":"start training in the mornings at, I believe, the six a class."},{"startTime":2018.262,"endTime":2022.602,"body":"And I had done it for probably about a month and I was kind of into my groove."},{"startTime":2022.602,"endTime":2028.182,"body":"And then a friend was visiting and I decided to train in the afternoon with him."},{"startTime":2028.182,"endTime":2039.102,"body":"And just by training, like in the afternoon or after work, I was able to perform like I"},{"startTime":2028.182,"endTime":2039.102,"body":"want to say it was like 25 pounds more on one of my lifts just by not lifting in the"},{"startTime":2039.102,"endTime":2039.442,"body":"morning."},{"startTime":2039.442,"endTime":2043.162,"body":"And I was like, OK, we're not going to train in the morning anymore."},{"startTime":2043.162,"endTime":2046.198,"body":"It was just very, very noticeably."},{"startTime":2046.198,"endTime":2052.058,"body":"different in my capabilities between first thing in the morning versus literally like 4"},{"startTime":2046.198,"endTime":2052.058,"body":"PM."},{"startTime":2053.318,"endTime":2055.307,"body":"Yeah, I thought it was an interesting question too."},{"startTime":2055.307,"endTime":2055.938,"body":"I..."},{"startTime":2058.9300000000003,"endTime":2065.424,"body":"I actually prefer to train in the morning and part of the reason may be cortisol, part of"},{"startTime":2058.9300000000003,"endTime":2065.424,"body":"the reason may be that I'm a morning person."},{"startTime":2065.465,"endTime":2071.409,"body":"Part of it may just be that I have trained myself to be good in the morning."},{"startTime":2071.409,"endTime":2077.814,"body":"And so I think that that's one often overlooked component of this is that you kind of"},{"startTime":2071.409,"endTime":2077.814,"body":"adapt to whatever you do."},{"startTime":2077.814,"endTime":2086.42,"body":"And so if you're a religious afternoon work outer, and then you try to go to the mornings,"},{"startTime":2077.814,"endTime":2086.42,"body":"you're going to feel awful, but the same thing would occur in the opposite."},{"startTime":2086.42,"endTime":2087.42,"body":"If someone's"},{"startTime":2087.432,"endTime":2091.973,"body":"habitual morning workout or and then they try to work out in the evening, it could be the"},{"startTime":2087.432,"endTime":2091.973,"body":"same situation."},{"startTime":2093.074,"endTime":2096.895,"body":"I do think that fitting it to your lifestyle is the most important thing."},{"startTime":2096.895,"endTime":2102.578,"body":"And I wouldn't worry about where your testosterone is highest or your growth hormone or"},{"startTime":2096.895,"endTime":2102.578,"body":"your cortisol or any of that stuff."},{"startTime":2102.578,"endTime":2109.53,"body":"I would just focus on optimizing your training for where it fits best into your life and"},{"startTime":2102.578,"endTime":2109.53,"body":"then making that habitual."},{"startTime":2110.23,"endTime":2120.79,"body":"Yeah, last thing there, think I kind of made a gross assumption that we were talking like"},{"startTime":2110.23,"endTime":2120.79,"body":"5 .30, six in the morning and not like a nine or something like that."},{"startTime":2120.79,"endTime":2126.35,"body":"Like I think, I do think there's a pretty significant Delta between like 5 .30 in the"},{"startTime":2120.79,"endTime":2126.35,"body":"morning and like a nine."},{"startTime":2126.35,"endTime":2135.358,"body":"But if, if 9 a like you can make work, I think you'll, you'll get a better, noticeable"},{"startTime":2126.35,"endTime":2135.358,"body":"better out of that few hour difference."},{"startTime":2135.496,"endTime":2141.886,"body":"Yeah, I'm a big 9 a guy and I'm up, you know, before 6 a So we're talking three hours"},{"startTime":2135.496,"endTime":2141.886,"body":"after I wake up."},{"startTime":2141.886,"endTime":2146.866,"body":"But you still will see the cortisol curve higher at that point of the day than you will"},{"startTime":2141.886,"endTime":2146.866,"body":"later in the day."},{"startTime":2146.866,"endTime":2148.122,"body":"So I think it's still."},{"startTime":2148.799,"endTime":2149.62,"body":"Yep."},{"startTime":2150.374,"endTime":2152.085,"body":"All right, what do we got here?"},{"startTime":2153.407,"endTime":2159.152,"body":"Go -to foods when eating out, traveling, breakfast, lunch, et cetera, at a cafe"},{"startTime":2160.084,"endTime":2161.465,"body":"Yeah, this is a really good one."},{"startTime":2161.465,"endTime":2165.296,"body":"And it actually kind of made me stop and think about how I approach things."},{"startTime":2165.296,"endTime":2175.921,"body":"And I'm a little bit, I may be biased or maybe I could even say fortunate that nutrition"},{"startTime":2165.296,"endTime":2175.921,"body":"is, I mean, it's a massive part of my life and my livelihood."},{"startTime":2175.921,"endTime":2178.202,"body":"Same thing with my partner."},{"startTime":2179.092,"endTime":2181.044,"body":"I forgot an important update, I guess."},{"startTime":2181.044,"endTime":2184.279,"body":"I got engaged last weekend for anyone who didn't see."},{"startTime":2184.279,"endTime":2188.474,"body":"It's the biggest news of my life in a very long time."},{"startTime":2188.474,"endTime":2189.475,"body":"And I just like skipped over."},{"startTime":2189.475,"endTime":2191.398,"body":"I like, I'm back to fucking training."},{"startTime":2191.398,"endTime":2192.199,"body":"So that happened."},{"startTime":2192.199,"endTime":2193.1,"body":"It was great."},{"startTime":2193.1,"endTime":2194.12,"body":"Thank you."},{"startTime":2194.193,"endTime":2200.446,"body":"So my bad, my bad as a friend too, because I saw that and Kim goes, make sure you"},{"startTime":2194.193,"endTime":2200.446,"body":"congratulate Straker and Jenny."},{"startTime":2200.446,"endTime":2201.527,"body":"And then I was like, yeah, of course."},{"startTime":2201.527,"endTime":2203.218,"body":"And then I never did."},{"startTime":2203.658,"endTime":2205.039,"body":"congratulations."},{"startTime":2205.039,"endTime":2214.214,"body":"honestly like, I think the reason I didn't is because I just assumed you guys had been"},{"startTime":2205.039,"endTime":2214.214,"body":"engaged forever, which I know isn't true, but you've been together so long and I know you"},{"startTime":2214.214,"endTime":2216.985,"body":"like picked the ring out like a year ago or something."},{"startTime":2217.165,"endTime":2220.507,"body":"And so yeah, I just assumed that it had already happened."},{"startTime":2220.682,"endTime":2221.752,"body":"Nope, definitely did not."},{"startTime":2221.752,"endTime":2224.504,"body":"Yeah, so that was big and sweet there."},{"startTime":2224.504,"endTime":2225.964,"body":"So thank you, Brian."},{"startTime":2226.745,"endTime":2227.725,"body":"Now where was I?"},{"startTime":2227.725,"endTime":2234.328,"body":"yeah, so I'm fortunate in that I'm only gonna go to places that are gonna have the foods"},{"startTime":2227.725,"endTime":2234.328,"body":"that I want to eat."},{"startTime":2234.328,"endTime":2238.65,"body":"So like when we are looking, we're big Google Maps user."},{"startTime":2238.65,"endTime":2244.832,"body":"So we'll like fire it up, we'll look through the photos to see if they have like omelets,"},{"startTime":2238.65,"endTime":2244.832,"body":"fresh fruit, those sorts of things."},{"startTime":2244.832,"endTime":2249.374,"body":"So I'm not just gonna like rock up to a restaurant and then be like, let's just see what"},{"startTime":2244.832,"endTime":2249.374,"body":"happens."},{"startTime":2249.846,"endTime":2256.79,"body":"I make this joke that I don't play a game that I can't win and I'm not going to go to a"},{"startTime":2249.846,"endTime":2256.79,"body":"restaurant that's not going to have food that I want to eat."},{"startTime":2256.79,"endTime":2262.373,"body":"So I tailor the places that I go to the types of foods that I want to eat."},{"startTime":2262.854,"endTime":2265.464,"body":"So that I would say is the most important one."},{"startTime":2265.464,"endTime":2267.937,"body":"But with breakfast, I'm typically getting eggs."},{"startTime":2267.937,"endTime":2272.679,"body":"I'm going to get some sort of fruit, maybe some sourdough or something like that."},{"startTime":2272.679,"endTime":2277.812,"body":"Or in the event that I don't have something or they don't have it, I might just get like"},{"startTime":2272.679,"endTime":2277.812,"body":"some oats."},{"startTime":2277.812,"endTime":2280.404,"body":"maybe a couple of scrambled eggs and keep it smaller there."},{"startTime":2280.404,"endTime":2287.089,"body":"But I try to recreate a very similar structure to what I almost always do with lunch and"},{"startTime":2280.404,"endTime":2287.089,"body":"dinner."},{"startTime":2287.089,"endTime":2298.356,"body":"I'm looking for a primary protein source, which is going to be a chicken breast, maybe"},{"startTime":2287.089,"endTime":2298.356,"body":"some fish, something like that, a side salad or steamed grilled vegetables and rice,"},{"startTime":2298.417,"endTime":2302.94,"body":"potato, maybe some pita if we're doing like Mediterranean or something like that."},{"startTime":2302.94,"endTime":2306.336,"body":"But I basically tailor the places that I go."},{"startTime":2306.336,"endTime":2310.305,"body":"to the type of foods that I want to eat, not the opposite way"},{"startTime":2311.1,"endTime":2313.08,"body":"Yeah, I agree with that."},{"startTime":2313.201,"endTime":2326.134,"body":"I go a step further and I often will just not eat breakfast out because I feel like"},{"startTime":2313.201,"endTime":2326.134,"body":"breakfast is generally waffles, pancakes and French toast and that sort of crap at most"},{"startTime":2326.134,"endTime":2327.864,"body":"cafes that you go to."},{"startTime":2328.145,"endTime":2334.196,"body":"And like if it's available, I'd super be down with some sort of relatively lean meat."},{"startTime":2334.196,"endTime":2340.636,"body":"Like I'd even take like a burger patty and add in some like home fried potatoes"},{"startTime":2340.636,"endTime":2343.497,"body":"douse them in peppers and onions or something like that."},{"startTime":2343.497,"endTime":2345.398,"body":"Like I could get away with doing something like that."},{"startTime":2345.398,"endTime":2354.262,"body":"But in most cases, I just avoid eating breakfast out and I would just skip breakfast and"},{"startTime":2345.398,"endTime":2354.262,"body":"fast before I would eat a lot of the crap that's at most breakfast places."},{"startTime":2354.782,"endTime":2364.226,"body":"For lunch, I find these questions so interesting because like the way I think about food"},{"startTime":2354.782,"endTime":2364.226,"body":"is literally just give me a protein, give me a starch and give me a fruit or a vegetable."},{"startTime":2364.226,"endTime":2367.427,"body":"And it doesn't really matter like where I go."},{"startTime":2367.427,"endTime":2368.988,"body":"You can give me any"},{"startTime":2369.316,"endTime":2377.84,"body":"and I can certainly get an a la carte chicken breast or some sort of like carne asada,"},{"startTime":2369.316,"endTime":2377.84,"body":"breakfast steak or something like that."},{"startTime":2377.941,"endTime":2386.345,"body":"And then I can add rice or potato or some sort of starch to it and I can get a side of"},{"startTime":2377.941,"endTime":2386.345,"body":"vegetables or fruit."},{"startTime":2386.345,"endTime":2389.457,"body":"I'm never like, I'm never concerned about it really."},{"startTime":2389.457,"endTime":2398.418,"body":"I'm just like, okay, either I can create my own sort of a la carte Brian meal here if I"},{"startTime":2389.457,"endTime":2398.418,"body":"can't find a meal that already."},{"startTime":2398.418,"endTime":2401.283,"body":"fits my goals or I'll just fast and not eat it."},{"startTime":2401.283,"endTime":2404.358,"body":"So I guess I just like don't overthink that sort of stuff."},{"startTime":2404.358,"endTime":2410.818,"body":"And when I'm in that situation, I just try to make the best decision that I can with"},{"startTime":2404.358,"endTime":2410.818,"body":"having a protein starch and a fruit or vegetable."},{"startTime":2411.722,"endTime":2413.726,"body":"I mean, you really hit the nail on the head there."},{"startTime":2413.726,"endTime":2421.281,"body":"That is the basic recipe for having complete success in almost all contexts right there."},{"startTime":2421.414,"endTime":2422.607,"body":"Yep, yep."},{"startTime":2422.831,"endTime":2427.257,"body":"All right, what's a great slash clean whey protein powder?"},{"startTime":2428.084,"endTime":2433.136,"body":"Yeah, so I think the most important thing here in this context is clean."},{"startTime":2433.596,"endTime":2437.568,"body":"Great is, I mean, we have great tasting, great ingredients."},{"startTime":2437.568,"endTime":2439.919,"body":"I'm going to lean on great ingredients."},{"startTime":2440.199,"endTime":2443.851,"body":"My personal favorite is the Muscle Feast Whey Isolate."},{"startTime":2443.851,"endTime":2447.442,"body":"They are a smaller company out of Ohio."},{"startTime":2447.442,"endTime":2455.466,"body":"Every time I check, they have the best priced whey isolate that is very few ingredient on"},{"startTime":2447.442,"endTime":2455.466,"body":"the market."},{"startTime":2456.458,"endTime":2459.42,"body":"Their chocolate is four ingredients."},{"startTime":2459.42,"endTime":2461.141,"body":"They have a whey isolate."},{"startTime":2461.141,"endTime":2462.582,"body":"It is a cocoa powder."},{"startTime":2462.582,"endTime":2466.405,"body":"There is stevia and there is an emulsifier."},{"startTime":2466.405,"endTime":2469.046,"body":"I believe it's sunflower lecithin."},{"startTime":2469.087,"endTime":2472.448,"body":"And same thing with their vanilla, except it's going to be a vanilla extract."},{"startTime":2472.448,"endTime":2475.131,"body":"I could be incorrect on the emulsifier."},{"startTime":2475.131,"endTime":2478.653,"body":"It might be like a guar gum, but only four ingredients."},{"startTime":2478.653,"endTime":2483.317,"body":"So to date, I've only had one client who could not handle it."},{"startTime":2483.317,"endTime":2485.138,"body":"And I think he has..."},{"startTime":2487.163,"endTime":2494.71,"body":"the the less than he can't handle the less than but that's been the sole one so that's my"},{"startTime":2487.163,"endTime":2494.71,"body":"pick I know Brian has a"},{"startTime":2495.165,"endTime":2497.066,"body":"Yeah, so I go Legion."},{"startTime":2497.066,"endTime":2498.406,"body":"I'm sponsored by them."},{"startTime":2498.406,"endTime":2499.747,"body":"So go figure."},{"startTime":2499.747,"endTime":2508.291,"body":"If you use code Brian, B -R -Y -A -N at checkout, you get some additional bonus points and"},{"startTime":2499.747,"endTime":2508.291,"body":"cash back and stuff that you can use on future orders."},{"startTime":2508.291,"endTime":2511.552,"body":"But I love the Legion, the Legion protein."},{"startTime":2511.552,"endTime":2514.853,"body":"I use it almost exclusively."},{"startTime":2515.594,"endTime":2521.5,"body":"Sometimes I go with the dimetize fruity pebbles, which is very much not clean."},{"startTime":2521.5,"endTime":2522.82,"body":"but I love the flavor of it."},{"startTime":2522.82,"endTime":2535.364,"body":"So most of the time I'm eating Legion because it is very simple, GMO free, third party"},{"startTime":2522.82,"endTime":2535.364,"body":"tested, all natural, cetera, et cetera, grass fed, I believe as well."},{"startTime":2535.744,"endTime":2537.294,"body":"So Legion is awesome."},{"startTime":2537.294,"endTime":2542.056,"body":"I like the cookies and cream flavor, the vanilla, the cinnamon cereal."},{"startTime":2542.056,"endTime":2544.446,"body":"I mean, they're all there for the most part, pretty good."},{"startTime":2544.626,"endTime":2551.27,"body":"And then yeah, sometimes the fruity pebbles from Dymatize if I'm in the mood for something"},{"startTime":2544.626,"endTime":2551.27,"body":"sweeter and a little trashier."},{"startTime":2551.27,"endTime":2554.978,"body":"definitely not clean per se if that's what this person is looking"},{"startTime":2556.372,"endTime":2557.993,"body":"Yeah, the Legion is very, good."},{"startTime":2557.993,"endTime":2560.725,"body":"I've evaluated this for clients numerous times."},{"startTime":2560.725,"endTime":2562.927,"body":"It's a very, very good product."},{"startTime":2562.927,"endTime":2567.21,"body":"The one thing I will say in this, this applies to pretty much all the protein powders."},{"startTime":2567.21,"endTime":2578.958,"body":"The more exotic flavoring you go with, the higher the likelihood of you might run into"},{"startTime":2567.21,"endTime":2578.958,"body":"digestive issues with the things that are required to create those exotic flavors."},{"startTime":2578.958,"endTime":2580.399,"body":"That's not the protein."},{"startTime":2580.399,"endTime":2581.33,"body":"It's not the salt."},{"startTime":2581.33,"endTime":2583.381,"body":"It's not the stevia or the sucralose."},{"startTime":2583.381,"endTime":2584.694,"body":"Well, technically."},{"startTime":2584.694,"endTime":2597.514,"body":"It could be the sucralose in times, but if you have dodgy digestion, stick to the basic"},{"startTime":2584.694,"endTime":2597.514,"body":"vanilla chocolate protein powder or sorry, peanut butter sort of flavors."},{"startTime":2597.778,"endTime":2598.555,"body":"Yep."},{"startTime":2601.364,"endTime":2603.346,"body":"Okay, let's kick this one over to you, Brian."},{"startTime":2603.346,"endTime":2611.266,"body":"Why does it seem like some muscles don't respond to the repeated bout effect and"},{"startTime":2603.346,"endTime":2611.266,"body":"constantly get sore, like the adductors?"},{"startTime":2612.37,"endTime":2618.042,"body":"So I actually don't agree that they don't respond to the repeated bout effect."},{"startTime":2618.042,"endTime":2623.223,"body":"I'm of the belief that every muscle responds to the repeated bout effect, but maybe at"},{"startTime":2618.042,"endTime":2623.223,"body":"varying levels."},{"startTime":2624.043,"endTime":2625.694,"body":"The adductors are a decent example."},{"startTime":2625.694,"endTime":2629.775,"body":"Like they do tend to get really sore when you haven't trained them for a while and then"},{"startTime":2625.694,"endTime":2629.775,"body":"you do train them."},{"startTime":2629.775,"endTime":2631.035,"body":"They're insanely sore."},{"startTime":2631.035,"endTime":2633.056,"body":"Like anyone can relate to this."},{"startTime":2633.056,"endTime":2639.267,"body":"If you haven't done a barbell back squat and you've just been doing like pendulum or hack"},{"startTime":2633.056,"endTime":2639.267,"body":"squats or leg press or something like that."},{"startTime":2639.267,"endTime":2641.544,"body":"And then you go and you do a barbell back squat."},{"startTime":2641.544,"endTime":2648.604,"body":"The thing that rips you apart the most is your doctors through that supporting role that"},{"startTime":2641.544,"endTime":2648.604,"body":"they're playing there."},{"startTime":2650.344,"endTime":2657.124,"body":"that feeling, which is just awful, the first session, I would say is like 50 or 60 percent"},{"startTime":2650.344,"endTime":2657.124,"body":"diminished the second session."},{"startTime":2657.124,"endTime":2666.584,"body":"And then by the third or fourth session, I don't even feel the adductors anymore at all in"},{"startTime":2657.124,"endTime":2666.584,"body":"the in the post -session fatigue, soreness category."},{"startTime":2667.648,"endTime":2675.102,"body":"Same thing like I think the glutes are another example where if you're doing a heavily"},{"startTime":2667.648,"endTime":2675.102,"body":"lengthened overload movement like a split squat or a walking lunge The first time you do"},{"startTime":2675.102,"endTime":2685.178,"body":"that they get insanely sore but by a month into doing them every week It's like there's a"},{"startTime":2675.102,"endTime":2685.178,"body":"little bit of mild soreness, but it just dissipates really quickly I honestly can't think"},{"startTime":2685.178,"endTime":2694.373,"body":"of a single muscle that doesn't respond to the repeated bout effect So I'm curious on this"},{"startTime":2685.178,"endTime":2694.373,"body":"like this question asker is a regular asker."},{"startTime":2694.373,"endTime":2696.424,"body":"I think he's asked three questions on"},{"startTime":2697.352,"endTime":2703.732,"body":"on this current 27 question episode that we're doing."},{"startTime":2703.732,"endTime":2705.552,"body":"And they're always good questions."},{"startTime":2705.552,"endTime":2709.332,"body":"I just can't say that I agree with that per se."},{"startTime":2709.332,"endTime":2711.126,"body":"How do you feel about"},{"startTime":2711.978,"endTime":2723.906,"body":"Yeah, I I can't think I can't think of any muscle that I am like consistently training"},{"startTime":2711.978,"endTime":2723.906,"body":"that is always like insanely sore or even, you know, notably sore."},{"startTime":2723.906,"endTime":2730.33,"body":"Maybe chest, I could say, is one that gets decently sensitive consistently."},{"startTime":2730.611,"endTime":2732.893,"body":"But definitely I would not say adductors."},{"startTime":2732.893,"endTime":2740.778,"body":"And in my experience, I do have one client who his adductors are like smashed all the"},{"startTime":2732.893,"endTime":2740.778,"body":"time, but he's the only one I can think of."},{"startTime":2741.633,"endTime":2743.654,"body":"Yeah, chest is a decent example."},{"startTime":2743.654,"endTime":2749.25,"body":"again, mean, like I've had really intense soreness in my chest in week one of a cycle."},{"startTime":2749.25,"endTime":2758.388,"body":"But by the time I'm in week three, doing the same movements for similar rep schemes, et"},{"startTime":2749.25,"endTime":2758.388,"body":"cetera, without drastic changes, the soreness is, one day and then basically gone."},{"startTime":2758.388,"endTime":2759.229,"body":"So pretty mild."},{"startTime":2759.229,"endTime":2761.551,"body":"So, yeah, I just I just can't really"},{"startTime":2763.72,"endTime":2766.581,"body":"All right, the next one is just a big up for us."},{"startTime":2766.581,"endTime":2768.421,"body":"So they said, just discovered your pod."},{"startTime":2768.421,"endTime":2770.182,"body":"And I'm like binge watching every episode."},{"startTime":2770.182,"endTime":2771.342,"body":"It's so good."},{"startTime":2771.522,"endTime":2772.053,"body":"Thank you."},{"startTime":2772.053,"endTime":2772.723,"body":"That's awesome."},{"startTime":2772.723,"endTime":2783.256,"body":"We should probably have you actually write that as a review for us and give us five stars"},{"startTime":2772.723,"endTime":2783.256,"body":"and all that good stuff on Apple or Spotify, because you guys giving us stars and writing"},{"startTime":2783.256,"endTime":2786.407,"body":"comments like this are going to help us reach more people."},{"startTime":2786.407,"endTime":2789.588,"body":"So a big plug to try and go out and do some more of"},{"startTime":2791.072,"endTime":2793.087,"body":"This one let's kick over to you, Brian."},{"startTime":2793.37,"endTime":2798.706,"body":"How to estimate optimal volume sets per week for an individual."},{"startTime":2799.548,"endTime":2804.995,"body":"Yeah, mean, if this question couldn't be an entire episode, I actually think..."},{"startTime":2804.995,"endTime":2807.282,"body":"we should extrapolate this to an episode."},{"startTime":2807.629,"endTime":2813.911,"body":"Yeah, should we do like an abridged answer right now or just kind of save it and do a full"},{"startTime":2807.629,"endTime":2813.911,"body":"episode on"},{"startTime":2814.185,"endTime":2818.75,"body":"I think you can cover it like really, you know, briefly and then we can extrapolate it"},{"startTime":2814.185,"endTime":2818.75,"body":"into a full episode."},{"startTime":2818.856,"endTime":2819.656,"body":"Cool."},{"startTime":2819.876,"endTime":2823.207,"body":"Well, I think ultimately the thing you need to focus on is progression."},{"startTime":2823.207,"endTime":2833.66,"body":"So your optimal amount of volume is going to be a level of volume where you're seeing"},{"startTime":2823.207,"endTime":2833.66,"body":"progress over the course of weeks, months, many months, years, et cetera."},{"startTime":2836.281,"endTime":2839.282,"body":"But I'm a fan of using the subjective measures."},{"startTime":2839.282,"endTime":2844.623,"body":"Mike Isretel popularized these years ago and I still think they're valuable in many ways."},{"startTime":2844.623,"endTime":2846.964,"body":"So when you talk about like soreness,"},{"startTime":2848.22,"endTime":2851.342,"body":"post -session fatigue, things like that."},{"startTime":2851.342,"endTime":2859.067,"body":"I think that if you are starting a new training cycle and you're never getting sore, you"},{"startTime":2851.342,"endTime":2859.067,"body":"likely need more volume."},{"startTime":2859.328,"endTime":2865.492,"body":"If you're getting a pump and then your pump is dissipating in your session, you're"},{"startTime":2859.328,"endTime":2865.492,"body":"probably doing too much volume."},{"startTime":2866.133,"endTime":2875.099,"body":"If you're not feeling any fatigue in any of your muscles post -workout, like if you go to"},{"startTime":2866.133,"endTime":2875.099,"body":"walk up the stairs or down the stairs after a leg day and it just feels like a normal day"},{"startTime":2875.099,"endTime":2876.98,"body":"of walking up and down the stairs,"},{"startTime":2877.032,"endTime":2888.312,"body":"You probably need more volume, but if you're completely crippled at the end of a workout"},{"startTime":2877.032,"endTime":2888.312,"body":"and your heart rate is staying at like 150 beats a minute for the next hour and you can't"},{"startTime":2888.312,"endTime":2892.212,"body":"walk up and down the stairs at all, you're probably doing too much volume."},{"startTime":2895.052,"endTime":2900.872,"body":"I think it's a very complicated question with a number of individually dependent answers."},{"startTime":2900.872,"endTime":2906.614,"body":"And so I really struggle to try to answer this question in a matter of like two to five"},{"startTime":2900.872,"endTime":2906.614,"body":"minutes."},{"startTime":2909.264,"endTime":2911.73,"body":"but, I, do think, you"},{"startTime":2913.704,"endTime":2923.004,"body":"being starting at something like 10 sets a week per muscle group and splitting that over"},{"startTime":2913.704,"endTime":2923.004,"body":"two sessions is probably like a pretty good starting place because that gives you five"},{"startTime":2923.004,"endTime":2928.504,"body":"sets, one session, five sets, another session, or maybe it's six and four or seven and"},{"startTime":2923.004,"endTime":2928.504,"body":"three or something like that."},{"startTime":2928.504,"endTime":2931.334,"body":"But I do think that's like a pretty prudent place to start."},{"startTime":2931.334,"endTime":2937.416,"body":"And then you can assess those metrics that I mentioned, those subjective ones like pump,"},{"startTime":2931.334,"endTime":2937.416,"body":"fatigue, soreness."},{"startTime":2937.416,"endTime":2938.866,"body":"kind of see where that lands you."},{"startTime":2938.866,"endTime":2945.056,"body":"It's likely that some of your muscles are going to respond subjectively to 10 sets quite"},{"startTime":2938.866,"endTime":2945.056,"body":"well, and some of them may not."},{"startTime":2945.056,"endTime":2948.536,"body":"So maybe some of your muscle groups need a little less than 10 sets."},{"startTime":2948.536,"endTime":2950.916,"body":"Some of your muscle groups need a little more than 10 sets."},{"startTime":2950.916,"endTime":2955.656,"body":"But it's certainly a process of experimentation over time and kind of dialing that in."},{"startTime":2956.256,"endTime":2960.966,"body":"that's my short kind of Instagram Q \u0026A answer."},{"startTime":2961.216,"endTime":2962.017,"body":"Yeah, that's good."},{"startTime":2962.017,"endTime":2966.085,"body":"For the question asked around this one, we'll follow up with a full length."},{"startTime":2966.085,"endTime":2967.717,"body":"I think that'll be really good."},{"startTime":2968.21,"endTime":2969.06,"body":"Sweet."},{"startTime":2971.426,"endTime":2975.814,"body":"How to approach when someone needs coaching but doesn't want coaching."},{"startTime":2975.814,"endTime":2977.326,"body":"Is this possible?"},{"startTime":2978.214,"endTime":2980.145,"body":"I don't really know how to answer this question."},{"startTime":2980.145,"endTime":2989.439,"body":"I will tell you from a coach, I'm never gonna try and convince someone to buy coaching and"},{"startTime":2980.145,"endTime":2989.439,"body":"by any stretch of the imagination."},{"startTime":2991.64,"endTime":3003.265,"body":"If this is like sounds like maybe a significant other, something like that, again, I think"},{"startTime":2991.64,"endTime":3003.265,"body":"you're in, it depends on the nature of your relationship, right?"},{"startTime":3003.265,"endTime":3005.406,"body":"But you may be floating"},{"startTime":3006.524,"endTime":3009.716,"body":"salty waters, let's call it that way."},{"startTime":3010.678,"endTime":3013.18,"body":"I honestly, I don't really know how to answer this."},{"startTime":3013.18,"endTime":3021.248,"body":"You can maybe talk them through things that are important to them and maybe suggest"},{"startTime":3013.18,"endTime":3021.248,"body":"someone that could help if that's what they want."},{"startTime":3021.248,"endTime":3028.776,"body":"But I think that if that's what they want is really important and I wouldn't, like many"},{"startTime":3021.248,"endTime":3028.776,"body":"people effectively need."},{"startTime":3028.776,"endTime":3029.717,"body":"coaching, right?"},{"startTime":3029.717,"endTime":3039.345,"body":"I am a coach that financially benefits from people who need coaching, but by no means am I"},{"startTime":3029.717,"endTime":3039.345,"body":"going around trying to say that people like, you know, need coaching and they should come"},{"startTime":3039.345,"endTime":3040.195,"body":"to me sort of thing."},{"startTime":3040.195,"endTime":3042.658,"body":"I just I think you're just going to turn people off."},{"startTime":3042.658,"endTime":3045.44,"body":"I wouldn't try to encourage them."},{"startTime":3045.44,"endTime":3046.14,"body":"I sorry."},{"startTime":3046.14,"endTime":3046.941,"body":"Encourage."},{"startTime":3046.941,"endTime":3048.522,"body":"Do not try to push."},{"startTime":3049.724,"endTime":3052.056,"body":"Yeah, that's kind of the way I was going to answer it too."},{"startTime":3052.056,"endTime":3063.975,"body":"My guess is that if you have somebody in your life that you want to have coaching and they"},{"startTime":3052.056,"endTime":3063.975,"body":"don't seem to want coaching, it's probably a close friend or a significant other is likely"},{"startTime":3063.975,"endTime":3066.216,"body":"my assumption of this question."},{"startTime":3067.137,"endTime":3076.218,"body":"And so yeah, I really like what you said about insinuatively convincing them that maybe"},{"startTime":3067.137,"endTime":3076.218,"body":"that is something important."},{"startTime":3076.218,"endTime":3080.092,"body":"Or maybe it's just a matter of having a conversation about what your goals really are."},{"startTime":3080.092,"endTime":3084.045,"body":"And then are you capable of reaching those goals yourself?"},{"startTime":3084.045,"endTime":3090.601,"body":"Do you have the intrinsic motivation to do what you need to do to get to those goals"},{"startTime":3084.045,"endTime":3090.601,"body":"without a coach?"},{"startTime":3090.601,"endTime":3101.641,"body":"And maybe through that conversation, this person would understand that a coach could"},{"startTime":3090.601,"endTime":3101.641,"body":"actually be beneficial as a third party kind of non -related person that can help you do"},{"startTime":3101.641,"endTime":3102.516,"body":"these things."},{"startTime":3102.516,"endTime":3109.661,"body":"Because I know like you and I both with our significant others, like it's really hard to"},{"startTime":3102.516,"endTime":3109.661,"body":"coach your significant other, but a lot of times we feel like we know more than them."},{"startTime":3109.862,"endTime":3111.836,"body":"And so it's, it's,"},{"startTime":3111.836,"endTime":3114.845,"body":"the record, I do know more than Jenny."},{"startTime":3114.845,"endTime":3116.089,"body":"And that's why."},{"startTime":3116.089,"endTime":3119.497,"body":"She presses me on everything and I get pissed."},{"startTime":3119.856,"endTime":3121.296,"body":"Right, right, right."},{"startTime":3121.657,"endTime":3123.157,"body":"And they don't want to listen."},{"startTime":3123.157,"endTime":3133.82,"body":"So generally it's better to have somebody that's not related or as close to the situation"},{"startTime":3123.157,"endTime":3133.82,"body":"who can then help them kind of conceptualize and implement some of these tools."},{"startTime":3134.28,"endTime":3144.423,"body":"And so like I empathize with the plight, like I understand the significant other or the"},{"startTime":3134.28,"endTime":3144.423,"body":"close friend that isn't doing what they need to do to help themselves."},{"startTime":3144.423,"endTime":3149.624,"body":"But I think the only way to actually make that happen is to have conversations with them"},{"startTime":3150.256,"endTime":3159.802,"body":"elicit a response that somehow makes them understand that for them to reach their goals,"},{"startTime":3150.256,"endTime":3159.802,"body":"they're going to need to hire outside help at"},{"startTime":3161.12,"endTime":3165.556,"body":"Yeah, that's a really hard question there."},{"startTime":3165.597,"endTime":3168.28,"body":"Hopefully we provided some help on it."},{"startTime":3170.044,"endTime":3171.747,"body":"Okay, this one is for you, Brian."},{"startTime":3171.747,"endTime":3174.089,"body":"How many drinks are you gonna have on Thursday?"},{"startTime":3174.64,"endTime":3175.801,"body":"guys night."},{"startTime":3176.622,"endTime":3177.153,"body":"Probably two."},{"startTime":3177.153,"endTime":3179.385,"body":"I think two is probably the right number."},{"startTime":3179.385,"endTime":3185.831,"body":"So that's me not raging, but going out and being social and making some connections with"},{"startTime":3179.385,"endTime":3185.831,"body":"my friends."},{"startTime":3185.831,"endTime":3186.812,"body":"I think that"},{"startTime":3189.097,"endTime":3190.89,"body":"I really like this next question."},{"startTime":3190.89,"endTime":3193.295,"body":"So I think we'll both have something to say on this."},{"startTime":3193.295,"endTime":3201.53,"body":"know, I think I know what your response is going to be already, but do you ever not want"},{"startTime":3193.295,"endTime":3201.53,"body":"to travel because it throws off your fitness routine?"},{"startTime":3202.356,"endTime":3204.128,"body":"Yeah, yeah."},{"startTime":3204.128,"endTime":3213.576,"body":"mean, and honestly, yes, I would say it's contextually dependent upon the type of travel"},{"startTime":3204.128,"endTime":3213.576,"body":"and what I can do there."},{"startTime":3213.576,"endTime":3216.639,"body":"But I would say yes."},{"startTime":3216.639,"endTime":3223.785,"body":"And in many cases, I won't travel because it removes me from the things that I would"},{"startTime":3216.639,"endTime":3223.785,"body":"rather do than travel."},{"startTime":3223.785,"endTime":3224.956,"body":"Simple as"},{"startTime":3225.055,"endTime":3227.786,"body":"Yeah, no, I agree as well."},{"startTime":3227.786,"endTime":3229.916,"body":"I mean, I have a traveling bug."},{"startTime":3229.916,"endTime":3235.016,"body":"I, one of my missions in life is to travel."},{"startTime":3235.016,"endTime":3245.516,"body":"And especially as the kids go off to college in 15 years or whatever it is, I really want"},{"startTime":3235.016,"endTime":3245.516,"body":"to be able to go off and explore the world."},{"startTime":3245.516,"endTime":3251.336,"body":"And I'm not going to have a lot of the accommodations that I'm used to having when I do"},{"startTime":3245.516,"endTime":3251.336,"body":"that."},{"startTime":3251.336,"endTime":3252.422,"body":"But I relate."},{"startTime":3252.422,"endTime":3254.293,"body":"to what you're saying."},{"startTime":3254.293,"endTime":3258.095,"body":"And this summer has been a huge summer of travel for me."},{"startTime":3258.095,"endTime":3267.6,"body":"And there's certainly been times where I'm like, fuck another four days where I'm not"},{"startTime":3258.095,"endTime":3267.6,"body":"going to have access to my normal stuff, whether it's my bike or my weights or whatever."},{"startTime":3267.66,"endTime":3269.481,"body":"I've had a lot of these weekends this summer."},{"startTime":3269.481,"endTime":3272.693,"body":"think this one that I just did in Nashville was my fourth."},{"startTime":3272.693,"endTime":3275.825,"body":"And then next week I'm going to South Carolina, which will be my fifth."},{"startTime":3275.825,"endTime":3280.587,"body":"And these are all four days, like either a Thursday to Sunday or Friday to Monday type"},{"startTime":3275.825,"endTime":3280.587,"body":"thing."},{"startTime":3282.65,"endTime":3290.725,"body":"And so what I've like, what I, what I've done to prepare for it is sort of overreach"},{"startTime":3282.65,"endTime":3290.725,"body":"leading up to it."},{"startTime":3290.725,"endTime":3298.949,"body":"So in like, if I, if I know I'm going somewhere on Thursday or Friday, I'll go Sunday,"},{"startTime":3290.725,"endTime":3298.949,"body":"Monday, Tuesday, Wednesday, hard in the paint and I'll lift twice and I'll do cardio every"},{"startTime":3298.949,"endTime":3299.499,"body":"single day."},{"startTime":3299.499,"endTime":3307.174,"body":"And then I'll assume that the first travel day is a recovery day where I'm super"},{"startTime":3299.499,"endTime":3307.174,"body":"compensating."},{"startTime":3307.174,"endTime":3311.336,"body":"Then the next day I'll usually just kind of walk and explore the town that I'm"},{"startTime":3311.336,"endTime":3313.256,"body":"So that's essentially two days off."},{"startTime":3313.256,"endTime":3320.716,"body":"And then by the next day, like I did this past week in Nashville, I'm having this bug,"},{"startTime":3313.256,"endTime":3320.716,"body":"this itch to exercise."},{"startTime":3320.716,"endTime":3324.836,"body":"And I feel super recovered because I just had two days completely off."},{"startTime":3324.836,"endTime":3329.376,"body":"So like in Nashville this past week, I went for a six mile run on Saturday morning."},{"startTime":3329.376,"endTime":3331.416,"body":"I didn't do anything Thursday or Friday."},{"startTime":3331.416,"endTime":3332.506,"body":"Saturday I was itching."},{"startTime":3332.506,"endTime":3337.436,"body":"I woke up at 7 a I went for a six mile run, which is insanely long for me."},{"startTime":3337.436,"endTime":3339.036,"body":"It took an hour"},{"startTime":3340.55,"endTime":3341.52,"body":"And it felt amazing."},{"startTime":3341.52,"endTime":3348.223,"body":"And I got in, kind of got that itch in to exercise, but I didn't get to bike."},{"startTime":3348.223,"endTime":3350.044,"body":"I didn't get to lift weights."},{"startTime":3350.064,"endTime":3354.296,"body":"And then this coming weekend in South Carolina, it's going to be similar where I'm not"},{"startTime":3350.064,"endTime":3354.296,"body":"going to have my bike."},{"startTime":3354.296,"endTime":3356.706,"body":"So I'm probably going to end up going for one run."},{"startTime":3356.706,"endTime":3360.769,"body":"I'm probably going to bring my rings so that I can at least do like an upper body workout."},{"startTime":3360.769,"endTime":3363.69,"body":"And then I'll plan to do a lower body workout before I go."},{"startTime":3363.69,"endTime":3367.484,"body":"So I'll likely do like lower body on Wednesday, Thursday."},{"startTime":3367.484,"endTime":3372.698,"body":"Friday off, try and use my rings on Saturday and maybe do a run or something like that."},{"startTime":3372.698,"endTime":3385.299,"body":"So I just try to plan for like mild or less rigid activity while I'm there, but still"},{"startTime":3372.698,"endTime":3385.299,"body":"making sure that I'm doing some activity because my mental capacity and just me as a"},{"startTime":3385.299,"endTime":3388.972,"body":"person is better when I exercise and you can exercise anywhere."},{"startTime":3388.972,"endTime":3392.614,"body":"And that's the thing I've realized is that you can, you can run anywhere."},{"startTime":3392.614,"endTime":3393.715,"body":"You can walk anywhere."},{"startTime":3393.715,"endTime":3397.268,"body":"I can find a hill and, and you know, run up the hill."},{"startTime":3397.318,"endTime":3400.01,"body":"I can do pushups and I can find a tree branch and do pull -ups."},{"startTime":3400.01,"endTime":3403.673,"body":"Like it's not my routine, but at least it keeps me exercising."},{"startTime":3403.733,"endTime":3416.604,"body":"And at this point in my life, exercise for me is much more about the pursuit of wellness"},{"startTime":3403.733,"endTime":3416.604,"body":"and longevity and being my best self than it is necessarily about hitting all of these"},{"startTime":3416.604,"endTime":3418.786,"body":"rigid goals that maybe I have established."},{"startTime":3418.786,"endTime":3426.853,"body":"And so through that, I've been able to kind of pull back and not become so neurotic about"},{"startTime":3418.786,"endTime":3426.853,"body":"these"},{"startTime":3426.853,"endTime":3428.087,"body":"situations."},{"startTime":3428.764,"endTime":3435.037,"body":"I love how you wrap that up because something that I wanted to say is it depends on your"},{"startTime":3428.764,"endTime":3435.037,"body":"goals, right?"},{"startTime":3435.037,"endTime":3446.824,"body":"Like right now I'm very much in a, especially on the back end of this hernias, you know,"},{"startTime":3435.037,"endTime":3446.824,"body":"the detour, I'm very, very goal oriented and more travel just takes me away."},{"startTime":3446.824,"endTime":3455.468,"body":"It's just time that I can't spend working on my goals, but when certain goals are"},{"startTime":3446.824,"endTime":3455.468,"body":"committed or achieved and I have new goals, which are to like be a family man and those"},{"startTime":3455.468,"endTime":3458.592,"body":"sorts of things like that, my answer will be"},{"startTime":3458.592,"endTime":3465.188,"body":"But in my current phase of life, yeah, I don't want anything to do with it if it takes me"},{"startTime":3458.592,"endTime":3465.188,"body":"away from the progress that I want to make."},{"startTime":3465.188,"endTime":3467.37,"body":"That's acute, not"},{"startTime":3468.006,"endTime":3468.732,"body":"Yeah, for sure."},{"startTime":3468.732,"endTime":3469.579,"body":"Good point."},{"startTime":3471.764,"endTime":3477.104,"body":"Okay, I feel like I lose tension when pausing at the bottom of the hack or pendulum."},{"startTime":3477.104,"endTime":3478.566,"body":"Is this normal?"},{"startTime":3479.61,"endTime":3482.731,"body":"Yeah, I actually completely relate to this question."},{"startTime":3482.731,"endTime":3484.551,"body":"And I think that it's completely normal."},{"startTime":3484.551,"endTime":3485.842,"body":"And I think you can avoid it."},{"startTime":3485.842,"endTime":3491.023,"body":"So what I would actually do is stop right before you get to the bottom."},{"startTime":3491.644,"endTime":3504.067,"body":"And I think that there's this almost is similar in like a way you can relate it to the"},{"startTime":3491.644,"endTime":3504.067,"body":"cast loop bridge versus hip thrust question that came earlier, because the the"},{"startTime":3509.692,"endTime":3521.759,"body":"The pausing at the bottom, you're very much at the very bottom of your squat where your"},{"startTime":3509.692,"endTime":3521.759,"body":"ass is on your calves, then you're going to lose a little bit of tension in the quads."},{"startTime":3521.759,"endTime":3529.863,"body":"But by doing so, you're going to recruit more musculature from your hips and your glutes"},{"startTime":3521.759,"endTime":3529.863,"body":"to help you get out of the bottom."},{"startTime":3530.103,"endTime":3539.228,"body":"Whereas if you're doing like a hack or a pendulum or something and you stop before you"},{"startTime":3530.103,"endTime":3539.228,"body":"very bottom out, maybe you stop at the point where your knees"},{"startTime":3539.524,"endTime":3541.304,"body":"stop going forward."},{"startTime":3542.185,"endTime":3548.367,"body":"I actually find that more challenging where I have to use less weight because I'm using"},{"startTime":3542.185,"endTime":3548.367,"body":"less range of motion."},{"startTime":3548.367,"endTime":3548.977,"body":"So it's weird."},{"startTime":3548.977,"endTime":3550.707,"body":"It's very similar to the cast glute bridge."},{"startTime":3550.707,"endTime":3553.948,"body":"In a lot of ways you would look at that and you'd be like, well, you're doing less range"},{"startTime":3550.707,"endTime":3553.948,"body":"of motion."},{"startTime":3553.948,"endTime":3557.589,"body":"You should be able to use more weight because it's a smaller range of motion."},{"startTime":3557.869,"endTime":3565.731,"body":"But that's actually not the case because by going deeper, like in the hip thrust, you're"},{"startTime":3557.869,"endTime":3565.731,"body":"recruiting more musculature."},{"startTime":3565.812,"endTime":3567.752,"body":"You're able to use more weight."},{"startTime":3567.833,"endTime":3569.384,"body":"Same thing on the pendulum or the hack."},{"startTime":3569.384,"endTime":3572.867,"body":"If you go all the way to the bottom, you're recruiting more musculature to help you get"},{"startTime":3569.384,"endTime":3572.867,"body":"up."},{"startTime":3572.867,"endTime":3573.888,"body":"You can use more weight."},{"startTime":3573.888,"endTime":3577.391,"body":"If you keep your knees forward, maybe you keep your feet together."},{"startTime":3577.391,"endTime":3582.776,"body":"You don't allow your knees to splay out to the side and really recruit the adductors as"},{"startTime":3577.391,"endTime":3582.776,"body":"much."},{"startTime":3582.776,"endTime":3586.779,"body":"And you're stopping literally at the point where your knees don't go forward anymore."},{"startTime":3586.779,"endTime":3593.464,"body":"So it's maybe, it's not even as if the knees are starting to move backwards, but it's like"},{"startTime":3586.779,"endTime":3593.464,"body":"they just stop going forward."},{"startTime":3594.076,"endTime":3600.84,"body":"I would stop your rep where your knees stop going forward if you're looking to target the"},{"startTime":3594.076,"endTime":3600.84,"body":"quads specifically."},{"startTime":3600.84,"endTime":3608.804,"body":"If you're looking to just create power and move as much load as possible, then going all"},{"startTime":3600.84,"endTime":3608.804,"body":"the way to the bottom and using more musculature is probably"},{"startTime":3611.346,"endTime":3613.287,"body":"It's a great answer by Brian."},{"startTime":3613.367,"endTime":3620.191,"body":"think unfortunately it's kind of hard to conceptualize some of the things he said, unless"},{"startTime":3613.367,"endTime":3620.191,"body":"you understand it."},{"startTime":3620.191,"endTime":3623.733,"body":"I also think machine design really comes into play."},{"startTime":3623.733,"endTime":3630.557,"body":"Like there's certain hack squats that just have a shit angle and at the bottom your knees"},{"startTime":3623.733,"endTime":3630.557,"body":"start to travel backwards."},{"startTime":3630.557,"endTime":3632.518,"body":"Same thing with some pendulums."},{"startTime":3632.518,"endTime":3639.146,"body":"The relationship of the position of the pendulum at the bottom, it deloads because there's"},{"startTime":3632.518,"endTime":3639.146,"body":"just"},{"startTime":3639.146,"endTime":3642.99,"body":"the tension drops off, not because of how you're performing it, how the machine is set up."},{"startTime":3642.99,"endTime":3651.038,"body":"So it's a very kind of complicated answer and know that machine design does come into some"},{"startTime":3642.99,"endTime":3651.038,"body":"of that reason"},{"startTime":3651.74,"endTime":3653.051,"body":"Yep, yep, good point."},{"startTime":3653.051,"endTime":3656.023,"body":"All right, we have like nine or eight more questions."},{"startTime":3656.023,"endTime":3657.604,"body":"So let's get through these quick as we can."},{"startTime":3657.604,"endTime":3660.426,"body":"Do more plates equal more dates?"},{"startTime":3663.229,"endTime":3665.29,"body":"Jeff Nipper just did a whole video."},{"startTime":3666.133,"endTime":3671.957,"body":"you're gay and then that maybe is probably a bell -shaped curve if you're gay and then"},{"startTime":3666.133,"endTime":3671.957,"body":"that would be sweet."},{"startTime":3671.957,"endTime":3674.729,"body":"If you're not, I would say the answer straight up no."},{"startTime":3675.058,"endTime":3679.51,"body":"So I think that this question is getting at like, do people that work out get more dates?"},{"startTime":3679.51,"endTime":3684.172,"body":"And it's not just like, if you're stronger and you have like four plates per side, are you"},{"startTime":3679.51,"endTime":3684.172,"body":"gonna get more dates?"},{"startTime":3684.232,"endTime":3689.554,"body":"The way I answered this question is that I think in college, it mattered."},{"startTime":3690.635,"endTime":3697.877,"body":"Legitimately, I felt like I had better success with women in college because I was more"},{"startTime":3690.635,"endTime":3697.877,"body":"jacked than my friends."},{"startTime":3697.878,"endTime":3701.699,"body":"And I think that that legitimately like, it mattered."},{"startTime":3702.119,"endTime":3704.14,"body":"After college, as an"},{"startTime":3705.148,"endTime":3709.051,"body":"Zero, like absolutely zero, no impact."},{"startTime":3709.051,"endTime":3710.211,"body":"Don't even think about it."},{"startTime":3710.211,"endTime":3713.293,"body":"Train for your own benefit and don't try to do it for dates."},{"startTime":3713.293,"endTime":3724.85,"body":"I think there is a point where you have to train enough to be healthy and be physically"},{"startTime":3713.293,"endTime":3724.85,"body":"attractive, but you certainly don't have to pursue optimal hypertrophy or be a power"},{"startTime":3724.85,"endTime":3729.748,"body":"lifter or anything along those lines to do well with the opposite sex."},{"startTime":3729.748,"endTime":3730.45,"body":"Yeah."},{"startTime":3730.45,"endTime":3732.575,"body":"The past taken care of yourself."},{"startTime":3736.672,"endTime":3739.986,"body":"Okay, this one I'll kick to you because I know my answer on this."},{"startTime":3739.986,"endTime":3744.791,"body":"Thoughts on the Lane -Norton -slash -Dr."},{"startTime":3744.791,"endTime":3749.768,"body":"Mike Isretel approach that cold plunge blunts hypertrophy."},{"startTime":3750.536,"endTime":3753.846,"body":"Yeah, I mean, I don't think it's an approach or anything."},{"startTime":3753.846,"endTime":3754.786,"body":"I mean, it's science."},{"startTime":3754.786,"endTime":3756.596,"body":"Like, it's just true."},{"startTime":3756.596,"endTime":3764.336,"body":"I linked two studies from Pummed that one from 2015, one from 2020."},{"startTime":3764.356,"endTime":3770.536,"body":"The one from 2015 shows that cold plunge blunts hypertrophy and strength gains."},{"startTime":3771.656,"endTime":3779.782,"body":"The second one in 2020 showed that it primarily blunted the anabolic signaling of"},{"startTime":3771.656,"endTime":3779.782,"body":"hypertrophy, but not as much for strength."},{"startTime":3780.488,"endTime":3784.588,"body":"The mechanism is that it literally blunts protein synthesis."},{"startTime":3785.208,"endTime":3786.858,"body":"just does that."},{"startTime":3786.858,"endTime":3789.908,"body":"And if you blunt protein synthesis, then anabolism can't occur."},{"startTime":3789.908,"endTime":3799.508,"body":"I don't think this is not some sort of thing that people just believe, but isn't true."},{"startTime":3799.508,"endTime":3803.328,"body":"Like there's legitimately science over the last five to 10 years that back this up."},{"startTime":3803.328,"endTime":3805.848,"body":"And so it's not Lane and Isretel's approach."},{"startTime":3805.848,"endTime":3807.526,"body":"It's just fact."},{"startTime":3808.022,"endTime":3808.742,"body":"Yeah."},{"startTime":3809.586,"endTime":3810.426,"body":"Yep."},{"startTime":3811.63,"endTime":3812.372,"body":"Okay."},{"startTime":3812.372,"endTime":3816.661,"body":"Max total sets per session, not per muscle group."},{"startTime":3816.661,"endTime":3819.265,"body":"Is there a point of diminishing returns?"},{"startTime":3819.688,"endTime":3820.748,"body":"Yeah, I love this question."},{"startTime":3820.748,"endTime":3824.168,"body":"This is another one from the same guy that I said asked like three questions on this one."},{"startTime":3824.168,"endTime":3829.408,"body":"And he also asked the hack squat pendulum one about the quads and the stuff like that."},{"startTime":3829.408,"endTime":3832.568,"body":"So I think there's some really good questions from him here."},{"startTime":3832.948,"endTime":3834.308,"body":"Max total sets per session."},{"startTime":3834.308,"endTime":3837.888,"body":"I do think there is a point of diminishing returns."},{"startTime":3838.888,"endTime":3844.568,"body":"And for me, that point is generally about 12 total work sets."},{"startTime":3844.568,"endTime":3849.096,"body":"If I'm taking long breaks and working things mostly close to"},{"startTime":3849.096,"endTime":3856.096,"body":"I find 12 total works that's in the session to be about the point where I feel like I'm no"},{"startTime":3849.096,"endTime":3856.096,"body":"longer producing quality work."},{"startTime":3857.236,"endTime":3863.476,"body":"I think that changes when I'm in some sort of like metabolic type cycle."},{"startTime":3863.476,"endTime":3873.456,"body":"For example, the other day when I got back from my trip to Nashville, I did a metabolic"},{"startTime":3863.476,"endTime":3873.456,"body":"type training because I didn't feel like wasting a bunch of time resting."},{"startTime":3873.456,"endTime":3877.512,"body":"So I just did a 10 minute EMOM alternating a chest in the back movement."},{"startTime":3877.512,"endTime":3883.392,"body":"then another 10 minute EMOM alternating a chest and a back movement, and then a five"},{"startTime":3877.512,"endTime":3883.392,"body":"minute EMOM of lateral raises."},{"startTime":3883.392,"endTime":3894.012,"body":"So literally I worked out for like 25 minutes and I did, it was 35 minutes with resting,"},{"startTime":3883.392,"endTime":3894.012,"body":"but 35 minutes of working out and I did 25 sets."},{"startTime":3894.072,"endTime":3896.982,"body":"And that was fine because those sets weren't to failure."},{"startTime":3896.982,"endTime":3899.652,"body":"They were under the short rest."},{"startTime":3900.392,"endTime":3907.13,"body":"So it was much more metabolic accumulation than it was straight up muscle fatigue or"},{"startTime":3900.392,"endTime":3907.13,"body":"mechanical tension."},{"startTime":3907.608,"endTime":3915.417,"body":"so I think if I'm training straight up, like going for gains, doing straight hypertrophy"},{"startTime":3907.608,"endTime":3915.417,"body":"or powerlifting style training, 12 sets is about my point."},{"startTime":3915.417,"endTime":3920.888,"body":"If I'm doing more metabolic work, I'll usually just set the timer at an hour and whatever"},{"startTime":3915.417,"endTime":3920.888,"body":"I get in, get in."},{"startTime":3921.298,"endTime":3927.788,"body":"but I've done 30 sets, 35 sets in an hour, if it's short rest shy of failure."},{"startTime":3927.788,"endTime":3933.738,"body":"So I do think you need to take into account that aspect when, when determining this."},{"startTime":3933.738,"endTime":3935.496,"body":"But I think for the sake of this question,"},{"startTime":3935.496,"endTime":3941.296,"body":"12 sets is my answer because that's typical hypertrophy training with long rest periods,"},{"startTime":3935.496,"endTime":3941.296,"body":"et cetera, et cetera."},{"startTime":3941.296,"endTime":3942.23,"body":"What do you"},{"startTime":3944.894,"endTime":3947.875,"body":"I think there is eventually a point of diminishing returns."},{"startTime":3947.875,"endTime":3954.958,"body":"think environment, the, the, the ambitiousness of your goals in those sorts of things."},{"startTime":3955.559,"endTime":3967.444,"body":"Very, very much skew that, for your average person who just wants to look good, feel good,"},{"startTime":3955.559,"endTime":3967.444,"body":"attract the opposite sex, you know, jokes on you."},{"startTime":3967.444,"endTime":3968.904,"body":"It's probably not going to work."},{"startTime":3969.285,"endTime":3972.978,"body":"what Brian said, I think is, a wonderful answer."},{"startTime":3972.978,"endTime":3983.207,"body":"If your goal is to have the best physique that you could ever have, and you're willing to"},{"startTime":3972.978,"endTime":3983.207,"body":"significant amounts of time for it, I think it's significantly higher."},{"startTime":3983.207,"endTime":3986.78,"body":"You look at even, I always forget this guy's name."},{"startTime":3986.78,"endTime":3988.981,"body":"Who just won the WNBF Worlds last year?"},{"startTime":3988.981,"endTime":3991.173,"body":"Brian DaCosta, is that who it was?"},{"startTime":3991.394,"endTime":3992.735,"body":"Look at him's training."},{"startTime":3992.735,"endTime":3995.457,"body":"His leg training is disgusting."},{"startTime":3995.457,"endTime":3996.848,"body":"It's disgustingly long."},{"startTime":3996.848,"endTime":3998.389,"body":"It's disgustingly high volume."},{"startTime":3998.389,"endTime":4001.061,"body":"He's the best natural physique in the world."},{"startTime":4001.122,"endTime":4001.726,"body":"Right."},{"startTime":4001.726,"endTime":4006.671,"body":"So I think it needs to come down to what are you willing to sacrifice for that goal?"},{"startTime":4006.671,"endTime":4014.938,"body":"And I think the max total sets per session has different answers depending on different"},{"startTime":4006.671,"endTime":4014.938,"body":"importances of this in your life sort of"},{"startTime":4015.014,"endTime":4016.867,"body":"Yeah, no, that's a good point."},{"startTime":4016.867,"endTime":4024.447,"body":"How I know you have really long training sessions that can get up to like two, two and a"},{"startTime":4016.867,"endTime":4024.447,"body":"half hours during those sessions."},{"startTime":4024.447,"endTime":4027.13,"body":"How many total work sets are you doing?"},{"startTime":4030.974,"endTime":4035.698,"body":"It's I'm kind of going back now because I really haven't done it in over eight weeks."},{"startTime":4036.079,"endTime":4045.248,"body":"About seven exercises per session, two to three sets per exercise session."},{"startTime":4045.248,"endTime":4046.629,"body":"So yeah,"},{"startTime":4047.344,"endTime":4049.544,"body":"Yeah, and that's over two to two and a half hours."},{"startTime":4049.544,"endTime":4054.584,"body":"So like when I'm talking about 12 sets, that's for me about 60 to 75 minutes."},{"startTime":4054.824,"endTime":4062.844,"body":"like you're literally for the amount of time you're doing less volume than I am actually"},{"startTime":4054.824,"endTime":4062.844,"body":"per time period."},{"startTime":4062.904,"endTime":4065.004,"body":"So that's interesting to think of as well."},{"startTime":4065.004,"endTime":4066.104,"body":"Okay."},{"startTime":4067.344,"endTime":4070.454,"body":"What's your favorite part of your job and least favorite?"},{"startTime":4072.506,"endTime":4077.108,"body":"I would say the favorite part of my job is it's very, very fulfilling."},{"startTime":4077.429,"endTime":4082.391,"body":"This matters to those who I get to help, right?"},{"startTime":4082.671,"endTime":4089.955,"body":"I've had many unfulfilling jobs that paid me well that were just, did not matter in the"},{"startTime":4082.671,"endTime":4089.955,"body":"grand scheme of the world and were very empty."},{"startTime":4090.155,"endTime":4092.456,"body":"I've had numerous people say, Erin, thank you."},{"startTime":4092.456,"endTime":4094.657,"body":"You've changed my life, like for the better."},{"startTime":4094.657,"endTime":4096.308,"body":"That means something to me."},{"startTime":4096.308,"endTime":4107.906,"body":"You know, I'd say that's the best part of it, especially as I get older, working with"},{"startTime":4096.308,"endTime":4107.906,"body":"moms, dads who are then changing how the family approaches nutrition, you know, and like"},{"startTime":4107.906,"endTime":4112.609,"body":"that will generate through generations of those families."},{"startTime":4112.609,"endTime":4115.171,"body":"And for me, that's incredibly rewarding."},{"startTime":4115.552,"endTime":4119.174,"body":"I would say that is my favorite part of my job."},{"startTime":4120.121999999999,"endTime":4124.689,"body":"My least favorite is my inability to turn off."},{"startTime":4124.689,"endTime":4128.575,"body":"I don't have a line between work and life."},{"startTime":4128.575,"endTime":4131.439,"body":"Everything is kind of intertwined by one."},{"startTime":4131.439,"endTime":4133.972,"body":"And I found myself having to take"},{"startTime":4136.702,"endTime":4140.363,"body":"kind of silly approaches to be able to turn off from work."},{"startTime":4140.363,"endTime":4148.786,"body":"Like in the gym, I have to turn focus mode on where the only apps I can use are my"},{"startTime":4140.363,"endTime":4148.786,"body":"training program app, Google and Spotify."},{"startTime":4148.786,"endTime":4153.887,"body":"No messages can come in, no emails because I can't like not look."},{"startTime":4153.887,"endTime":4159.149,"body":"Same thing going to bed at night, I'll lay in bed checking something and I'll see my"},{"startTime":4153.887,"endTime":4159.149,"body":"little telegram notification."},{"startTime":4159.149,"endTime":4162.582,"body":"And I know I have client messages and it's like very hard for"},{"startTime":4162.582,"endTime":4167.662,"body":"to not look at those messages, even though it's 1030 at night and I'm literally going to"},{"startTime":4162.582,"endTime":4167.662,"body":"bed."},{"startTime":4167.662,"endTime":4175.122,"body":"I would say that's currently my least favorite and I make no point the finger."},{"startTime":4175.122,"endTime":4180.95,"body":"It's 100 % created by my own fault, but I would say that's my least favorite right"},{"startTime":4181.916,"endTime":4191.844,"body":"I agree that my favorite is the impact, the ability to impact people's lives and to get"},{"startTime":4181.916,"endTime":4191.844,"body":"that feedback that what we're doing is helping them is insanely rewarding."},{"startTime":4192.125,"endTime":4202.194,"body":"I also quite enjoy the creative aspect of writing programming and exercise selection and"},{"startTime":4192.125,"endTime":4202.194,"body":"all that whole process."},{"startTime":4202.194,"endTime":4209.19,"body":"I love putting my headphones on, listening to music and just zoning out or zoning in, I"},{"startTime":4202.194,"endTime":4209.19,"body":"guess, and really."},{"startTime":4209.288,"endTime":4212.409,"body":"creating something that I think is cool and unique."},{"startTime":4212.969,"endTime":4216.43,"body":"My least favorite is admin work."},{"startTime":4216.43,"endTime":4228.233,"body":"Just awful admin work where I have to go in and do things that don't require any"},{"startTime":4216.43,"endTime":4228.233,"body":"creativity and are literally just a matter of taking a spreadsheet for business or finance"},{"startTime":4228.233,"endTime":4232.385,"body":"purposes and kind of having to fill in things there."},{"startTime":4232.385,"endTime":4235.065,"body":"It's just, yeah, I just don't look forward to that at all."},{"startTime":4235.065,"endTime":4237.636,"body":"So that would be my answer there."},{"startTime":4238.597,"endTime":4241.707,"body":"All right, let's move through these last five here."},{"startTime":4241.707,"endTime":4245.156,"body":"How do you track partial reps in your training logger app?"},{"startTime":4245.748,"endTime":4247.119,"body":"I typically set it."},{"startTime":4247.119,"endTime":4251.141,"body":"So it's like, hey, on this, we're doing three partials and I stick to that."},{"startTime":4251.141,"endTime":4259.305,"body":"There's times I freestyle if I'm like having a really killer set and I just want to try"},{"startTime":4251.141,"endTime":4259.305,"body":"and like prolong it as much as I want and squeeze everything out of it."},{"startTime":4259.305,"endTime":4264.177,"body":"I might just like go to the wheels fall off proverbially, but I don't track that or"},{"startTime":4259.305,"endTime":4264.177,"body":"anything like that."},{"startTime":4264.177,"endTime":4268.509,"body":"That was just like a one off kind of auto regulatory thing that I'll do."},{"startTime":4268.509,"endTime":4270.17,"body":"It's not something that"},{"startTime":4270.502,"endTime":4273.966,"body":"spend a lot of energy into is like tracking partials or anything."},{"startTime":4273.966,"endTime":4277.521,"body":"might pick exercise where I say we're doing three or we're doing five."},{"startTime":4277.521,"endTime":4287.282,"body":"That's typically what I either choose three or five, or I may freestyle it sometimes, but"},{"startTime":4277.521,"endTime":4287.282,"body":"that's those are pretty much the two sets."},{"startTime":4288.328,"endTime":4294.198,"body":"Yeah, in my app I track them with a decimal, so if I did eight reps plus three partials it"},{"startTime":4288.328,"endTime":4294.198,"body":"would be 8 .3."},{"startTime":4297.03,"endTime":4301.719,"body":"And then if I need to, I'll use the notes section to actually kind of expand on"},{"startTime":4304.06,"endTime":4311.883,"body":"I think the bigger, more interesting question is how do you progress with partial reps?"},{"startTime":4312.062,"endTime":4320.457,"body":"And I don't want to answer that right now, but I do think that that is maybe something"},{"startTime":4312.062,"endTime":4320.457,"body":"that we can answer in the future or can be posed as a question in our next Q \u0026A."},{"startTime":4320.457,"endTime":4332.491,"body":"Because I do think the way in which you progress using partial reps and turn them into"},{"startTime":4320.457,"endTime":4332.491,"body":"full reps, et cetera, over time, I think is super interesting and a"},{"startTime":4333.458,"endTime":4334.753,"body":"discussing at some"},{"startTime":4337.738,"endTime":4339.222,"body":"This next one will kick to you, Brian."},{"startTime":4339.222,"endTime":4341.448,"body":"I have so much trouble staying in zone two."},{"startTime":4341.448,"endTime":4344.377,"body":"It seems to be always zone one or zone four."},{"startTime":4344.377,"endTime":4345.377,"body":"Advice."},{"startTime":4348.697,"endTime":4351.497,"body":"Yeah."},{"startTime":4351.697,"endTime":4361.28,"body":"So it seems like you're likely choosing a modality of cardio that is probably susceptible"},{"startTime":4351.697,"endTime":4361.28,"body":"to undulations in intensity."},{"startTime":4361.8,"endTime":4366.842,"body":"And one of the things that was listed by this question asker was rucking."},{"startTime":4366.842,"endTime":4376.39,"body":"And so when you look at rucking or anything outdoors, really, you're going to be subject"},{"startTime":4366.842,"endTime":4376.39,"body":"to these undulations of intensity because anytime that you approach a hill,"},{"startTime":4376.39,"endTime":4378.512,"body":"going up, you're going to be working harder."},{"startTime":4378.512,"endTime":4382.425,"body":"And anytime you approach a hill going down, you're going to be working less hard."},{"startTime":4382.425,"endTime":4385.618,"body":"So that would make sense that you're either in Z1 or Z4."},{"startTime":4385.618,"endTime":4387.709,"body":"I've experienced the same thing."},{"startTime":4387.95,"endTime":4398.158,"body":"The key to doing any sort of cardiovascular training outdoors is that you have to make"},{"startTime":4387.95,"endTime":4398.158,"body":"sure that you are on flat ground for the most part."},{"startTime":4398.158,"endTime":4405.123,"body":"If you're not on flat ground, you need to change the way that you go about moving through"},{"startTime":4398.158,"endTime":4405.123,"body":"space, given"},{"startTime":4406.574,"endTime":4407.404,"body":"incline."},{"startTime":4407.404,"endTime":4417.27,"body":"So if you're, if you're going running or rocking, and you approach a hill, maybe if you're"},{"startTime":4407.404,"endTime":4417.27,"body":"running, you need to start walking that hill to stay in zone two."},{"startTime":4417.51,"endTime":4422.192,"body":"If you're rocking, you may need to slow down significantly to go up that hill."},{"startTime":4422.472,"endTime":4427.155,"body":"And then on the counter, if you're going downhill, I find that I need to run downhill."},{"startTime":4427.155,"endTime":4436.23,"body":"So if I'm trying to stay in zone two, and I'm doing a run outside, I will be walking any"},{"startTime":4427.155,"endTime":4436.23,"body":"steep hill because that will keep me in zone two, and then I will be running"},{"startTime":4436.346,"endTime":4441.318,"body":"any downhill or decline because that will also help keep me in zone two."},{"startTime":4444.36,"endTime":4447.962,"body":"So I think it's likely that you're doing this outdoors."},{"startTime":4447.962,"endTime":4459.629,"body":"If you're doing it indoors and you're struggling to stay in zone two, then I think you"},{"startTime":4447.962,"endTime":4459.629,"body":"just honestly need to work on consistent output and be a little bit more specific about"},{"startTime":4459.629,"endTime":4464.771,"body":"looking at your monitor on your your bike or your treadmill or whatever it is that you're"},{"startTime":4459.629,"endTime":4464.771,"body":"doing."},{"startTime":4465.092,"endTime":4465.932,"body":"And"},{"startTime":4468.039,"endTime":4471.17,"body":"more curating the optimal intensity level."},{"startTime":4471.17,"endTime":4478.5,"body":"So for many people, you you can't run in zone two because it's just too hard for people"},{"startTime":4471.17,"endTime":4478.5,"body":"who are inefficient at running."},{"startTime":4478.5,"endTime":4488.54,"body":"But if you put the treadmill at a 15 incline and a 2 .7 speed, it's likely that that would"},{"startTime":4478.5,"endTime":4488.54,"body":"keep you in zone two or some version of that."},{"startTime":4488.54,"endTime":4492.32,"body":"You know, maybe the speed is higher and the incline is lower or whatever it is."},{"startTime":4492.32,"endTime":4495.682,"body":"But it definitely takes a little bit of time, a little bit of practice."},{"startTime":4495.745,"endTime":4500.497,"body":"and choosing the right modality is super important as well."},{"startTime":4500.699,"endTime":4502.683,"body":"So I'll just leave it at that for right"},{"startTime":4508.072,"endTime":4509.657,"body":"Do you have anything to add there?"},{"startTime":4509.862,"endTime":4511.365,"body":"No, I don't."},{"startTime":4511.365,"endTime":4512.85,"body":"That is not the question for me."},{"startTime":4512.85,"endTime":4514.814,"body":"But thank you for thinking I might."},{"startTime":4515.624,"endTime":4519.748,"body":"Thoughts on digestive enzymes or bio -optimizers?"},{"startTime":4522.048,"endTime":4531.657,"body":"I'm not sure if BioOptimizers is like a brand name or if this is some new classification"},{"startTime":4522.048,"endTime":4531.657,"body":"of supplement that I don't even know about, right?"},{"startTime":4531.657,"endTime":4533.562,"body":"it's that, I think it's the latter."},{"startTime":4535.474,"endTime":4544.509,"body":"If it is the latter, am going to, the name just screams snake oil to me, bio -optimizers."},{"startTime":4544.509,"endTime":4550.943,"body":"Like if this is some new classification of something, I would say my first inclination is"},{"startTime":4544.509,"endTime":4550.943,"body":"number one, I'm not familiar with it."},{"startTime":4550.943,"endTime":4554.585,"body":"My second very close inclination is probably save your money."},{"startTime":4555.566,"endTime":4558.307,"body":"Now thoughts on digestive enzymes, they do have their place."},{"startTime":4558.307,"endTime":4561.99,"body":"I wouldn't just wantonfully recommend you take them."},{"startTime":4561.99,"endTime":4563.228,"body":"There are certain."},{"startTime":4563.228,"endTime":4570.363,"body":"nutritional situations where they can have greater utility like the two that come to the"},{"startTime":4563.228,"endTime":4570.363,"body":"top of mind."},{"startTime":4570.363,"endTime":4576.808,"body":"If you are very, very deep into a caloric surplus, you have already gained a sufficient or"},{"startTime":4570.363,"endTime":4576.808,"body":"a significant amount of weight."},{"startTime":4576.808,"endTime":4590.378,"body":"Food intake is very, very high in digestive capacity is having a hard time keeping up with"},{"startTime":4576.808,"endTime":4590.378,"body":"the required food volume that is necessary to further illicit the gains on the surplus."},{"startTime":4590.57,"endTime":4595.274,"body":"Digestive enzymes can assist in the chemical part of the digestive process."},{"startTime":4595.274,"endTime":4608.265,"body":"These are also typically paired with a B -tain hydrochloric, which helps to bolster your"},{"startTime":4595.274,"endTime":4608.265,"body":"endogenous stomach production, stomach acid production, That is the one thing that comes"},{"startTime":4608.265,"endTime":4609.026,"body":"to mind."},{"startTime":4609.026,"endTime":4619.144,"body":"Others is if you had, for example, like a stool testing done, like a GI map or something"},{"startTime":4609.026,"endTime":4619.144,"body":"like that, and you are just at a pretty diminished digestive."},{"startTime":4619.146,"endTime":4630.543,"body":"capacity to digest food and you're getting a lot of undigested food symptoms, lots of"},{"startTime":4619.146,"endTime":4630.543,"body":"bloating, gas, these sorts of things that you can bring them in as an assistance to the"},{"startTime":4630.543,"endTime":4639.438,"body":"chemical digestive process because your own chemical digestive process is not currently at"},{"startTime":4630.543,"endTime":4639.438,"body":"a capacity sufficient to digest the food that you are eating."},{"startTime":4639.438,"endTime":4645.812,"body":"So those are the two that I kind of see what I recommend just getting digestive enzymes,"},{"startTime":4639.438,"endTime":4645.812,"body":"no."},{"startTime":4645.812,"endTime":4655.723,"body":"Most cases, if you're having a hard time with the foods that you're digesting, you're"},{"startTime":4645.812,"endTime":4655.723,"body":"probably consistently eating foods that do not disagree with you, have a food audit."},{"startTime":4655.723,"endTime":4660.378,"body":"The first I typically have people remove is a way concentrate."},{"startTime":4663.322,"endTime":4663.864,"body":"Cool."},{"startTime":4663.864,"endTime":4665.14,"body":"I have nothing to add."},{"startTime":4665.14,"endTime":4667.399,"body":"know nothing about digestive enzymes."},{"startTime":4668.212,"endTime":4669.615,"body":"Yep."},{"startTime":4669.615,"endTime":4671.721,"body":"This one I think is best for you, Brian."},{"startTime":4671.721,"endTime":4674.777,"body":"How many days of training in a row is"},{"startTime":4677.074,"endTime":4683.557,"body":"Yeah, and then two days on, one day off, every other day, et cetera, et I think it's very"},{"startTime":4677.074,"endTime":4683.557,"body":"individually dependent."},{"startTime":4683.557,"endTime":4684.668,"body":"It's a great question."},{"startTime":4684.668,"endTime":4696.354,"body":"And I don't think it can just be answered very succinctly without a ton of information on"},{"startTime":4684.668,"endTime":4696.354,"body":"you and kind of the process of you learning the way that you respond to things over time."},{"startTime":4696.354,"endTime":4703.758,"body":"It almost kind of bleeds into that question we had earlier that we were going to make a"},{"startTime":4696.354,"endTime":4703.758,"body":"whole episode about, which is how to estimate optimal volume sets per week as an"},{"startTime":4703.758,"endTime":4704.759,"body":"individual."},{"startTime":4704.759,"endTime":4705.959,"body":"It's similar."},{"startTime":4707.32,"endTime":4717.343,"body":"I know from my personal experience, every time that I do a training program, that's every"},{"startTime":4707.32,"endTime":4717.343,"body":"other day, I feel like I have the best quality training sessions."},{"startTime":4717.343,"endTime":4722.134,"body":"Every time I train, feel psychologically motivated to train."},{"startTime":4722.134,"endTime":4727.605,"body":"I never like go into the sessions feeling tired or like I unmotivated."},{"startTime":4728.946,"endTime":4731.196,"body":"And I have just really, really good quality workouts."},{"startTime":4731.196,"endTime":4733.847,"body":"And it seems like I'm able to progress consistently."},{"startTime":4733.847,"endTime":4736.788,"body":"And yet, despite the fact that I've realized this"},{"startTime":4737.128,"endTime":4745.448,"body":"10 plus years now, I still tend to train four to five days a week when I'm not in bike"},{"startTime":4737.128,"endTime":4745.448,"body":"season."},{"startTime":4746.088,"endTime":4755.148,"body":"And maybe I need to question myself on that and be like, hey, maybe I would be better off"},{"startTime":4746.088,"endTime":4755.148,"body":"training with less frequency and having these higher quality training sessions."},{"startTime":4756.388,"endTime":4758.748,"body":"But yeah, it's a tough question."},{"startTime":4760.528,"endTime":4766.528,"body":"It's tough to make sense of kind of the difference"},{"startTime":4766.726,"endTime":4776.323,"body":"you know, every training session being of highest quality, but maybe your total volume is"},{"startTime":4766.726,"endTime":4776.323,"body":"lower because you're training less frequently versus training more frequently."},{"startTime":4776.323,"endTime":4782.608,"body":"Maybe your sessions aren't quite as high quality, but you're getting a higher dose of"},{"startTime":4776.323,"endTime":4782.608,"body":"volume per muscle group per week."},{"startTime":4782.608,"endTime":4787.391,"body":"And thus maybe just that itself leads to more hypertrophy."},{"startTime":4787.492,"endTime":4793.464,"body":"And, I don't have a super confident opinion on which one is, is better or."},{"startTime":4793.464,"endTime":4794.165,"body":"optimal."},{"startTime":4794.165,"endTime":4803.237,"body":"think that there's probably value in both and probably value in periodizing your year and"},{"startTime":4794.165,"endTime":4803.237,"body":"doing both and then kind of assessing, you know, which one keeps you more motivated, which"},{"startTime":4803.237,"endTime":4805.459,"body":"one gets you a better response, etc., etc."},{"startTime":4807.51,"endTime":4814.85,"body":"Yeah, there's, it's hard to define optimal without the additional context of the life,"},{"startTime":4807.51,"endTime":4814.85,"body":"right?"},{"startTime":4814.85,"endTime":4825.05,"body":"Because what is optimal for the dad whose priority is his family's well -being, financial"},{"startTime":4814.85,"endTime":4825.05,"body":"future and time spent with kids, et cetera, et cetera, is a lot different than what might"},{"startTime":4825.05,"endTime":4831.91,"body":"be optimal for the 21 year old who thinks that more plates, more dates is a real thing."},{"startTime":4831.91,"endTime":4837.364,"body":"So it's hard to answer this question well without the context of the other."},{"startTime":4837.364,"endTime":4840.82,"body":"parts of your life and it is really important."},{"startTime":4841.402,"endTime":4843.466,"body":"I hate that that is the answer."},{"startTime":4843.466,"endTime":4849.537,"body":"I do hate that because it seems unhelpful but that is unfortunately the answer."},{"startTime":4853.918,"endTime":4855.572,"body":"And this last one, Brian."},{"startTime":4855.949,"endTime":4859.03,"body":"Yeah, when am I signing up for Leadville, you coward?"},{"startTime":4860.712,"endTime":4862.443,"body":"I wanna sign up for Leadville for real."},{"startTime":4862.443,"endTime":4868.176,"body":"So the dude, my buddy Greg, who sent this one over, he's been trying to get me to sign up"},{"startTime":4862.443,"endTime":4868.176,"body":"for Leadville with him."},{"startTime":4868.176,"endTime":4878.683,"body":"And so my answer is I'll sign up for Leadville when you sign up for Leadville and commit"},{"startTime":4868.176,"endTime":4878.683,"body":"yourself to actually do the training necessary to do it because I am super in on doing"},{"startTime":4878.683,"endTime":4879.053,"body":"Leadville."},{"startTime":4879.053,"endTime":4880.892,"body":"I absolutely want to do it."},{"startTime":4880.892,"endTime":4882.154,"body":"but I don't want to do it alone."},{"startTime":4882.154,"endTime":4883.546,"body":"I don't want to do the training alone."},{"startTime":4883.546,"endTime":4885.358,"body":"I don't want to do the race alone."},{"startTime":4885.358,"endTime":4888.312,"body":"I don't want to travel and stay in an Airbnb alone."},{"startTime":4889.224,"endTime":4891.586,"body":"I want to have a compatriot to do it with."},{"startTime":4891.587,"endTime":4895.692,"body":"And so when you sign up for Leadville, you coward, I will sign."},{"startTime":4897.022,"endTime":4897.853,"body":"I like that answer."},{"startTime":4897.853,"endTime":4901.908,"body":"All right, guys, so thank you for everyone who asked questions."},{"startTime":4901.908,"endTime":4903.29,"body":"We had a lot of really good questions."},{"startTime":4903.29,"endTime":4904.371,"body":"I enjoyed this episode."},{"startTime":4904.371,"endTime":4906.174,"body":"I'm sure Brian did as well."},{"startTime":4906.174,"endTime":4907.825,"body":"So that was us signing off."},{"startTime":4907.825,"endTime":4910.248,"body":"We will talk to you next week."}]}