{"version":"1.0.0","segments":[{"startTime":26.23,"endTime":27.25,"body":"What is up guys?"},{"startTime":27.25,"endTime":27.98,"body":"Happy Tuesday."},{"startTime":27.98,"endTime":30.759999999999998,"body":"Welcome back to another episode of Eat, Train, Prosper."},{"startTime":30.759999999999998,"endTime":37.65,"body":"This is episode 165 and we are talking training abs and calves."},{"startTime":37.65,"endTime":41.36,"body":"So this will be the conclusion of our training series."},{"startTime":41.36,"endTime":51.54,"body":"I'm sure we may revisit it at some point in the future, but it's been a cool series that"},{"startTime":41.36,"endTime":51.54,"body":"we have done over the last six, seven months that we are now wrapping up."},{"startTime":51.54,"endTime":56.678,"body":"But as always, before we get into the meat and potatoes of today's episode, Brian, what's"},{"startTime":51.54,"endTime":56.678,"body":"the latest?"},{"startTime":57.385,"endTime":61.197,"body":"Another day where I have a bunch of updates and it looks like you have one update."},{"startTime":61.197,"endTime":66.07900000000001,"body":"So I will try not to waste everyone's time here."},{"startTime":66.07900000000001,"endTime":70.17,"body":"So I went to South Carolina this past weekend to visit my brother."},{"startTime":70.17,"endTime":72.431,"body":"I haven't seen him in a year."},{"startTime":72.431,"endTime":78.503,"body":"I took Bryce in there, my older son, last summer to visit and meet his cousin."},{"startTime":78.884,"endTime":80.824,"body":"She's now almost seven."},{"startTime":81.045,"endTime":84.186,"body":"And this year I decided to bring Vivi, which is my younger daughter."},{"startTime":84.186,"endTime":85.166,"body":"She's four and a half."},{"startTime":85.166,"endTime":87.17699999999999,"body":"And so she got to meet her cousin."},{"startTime":87.86699999999999,"endTime":89.267,"body":"And it was amazing."},{"startTime":89.267,"endTime":91.447,"body":"It was just super cool to see them get to play together."},{"startTime":91.447,"endTime":93.357,"body":"They're their only cousins that exist."},{"startTime":93.357,"endTime":100.847,"body":"Like our family is not a huge family with a bunch of, you know, kids to play with an"},{"startTime":93.357,"endTime":100.847,"body":"extended family, which is kind of a bummer."},{"startTime":100.847,"endTime":104.827,"body":"I grew up in a family where there was like 25 or 30 of us in the D .C."},{"startTime":104.827,"endTime":106.887,"body":"area and we would always get together for holidays."},{"startTime":106.887,"endTime":109.707,"body":"And I knew all my cousins and there were tons of them."},{"startTime":109.707,"endTime":113.167,"body":"And literally my kids have one cousin."},{"startTime":113.167,"endTime":115.135,"body":"So not quite."},{"startTime":115.135,"endTime":117.656,"body":"as much of a family vibe, but it was great for them to see each other."},{"startTime":117.656,"endTime":119.537,"body":"They were amazing together."},{"startTime":119.997,"endTime":121.878,"body":"They just vibed super hard."},{"startTime":121.998,"endTime":131.082,"body":"And then as it relates to fitness, which is, you know, the purpose of this podcast and"},{"startTime":121.998,"endTime":131.082,"body":"stuff, it was another weekend where I had five days where I only got to work out twice."},{"startTime":131.082,"endTime":134.963,"body":"And these weren't even like the typical type workouts that I would usually do when I'm"},{"startTime":131.082,"endTime":134.963,"body":"home."},{"startTime":134.963,"endTime":141.226,"body":"These were very truncated workouts that I just was trying to fit in."},{"startTime":141.226,"endTime":144.215,"body":"So we left on Friday."},{"startTime":144.215,"endTime":152.905,"body":"And so I had Friday, Saturday, Sunday, and Monday, which was our travel day back where I"},{"startTime":144.215,"endTime":152.905,"body":"didn't have my normal routine four days."},{"startTime":152.905,"endTime":155.895,"body":"And during that time I did one resistance workout."},{"startTime":155.895,"endTime":163.535,"body":"I went to a park when we were at the beach at the lake and I did seven rounds of seven"},{"startTime":155.895,"endTime":163.535,"body":"pull -ups and seven dips."},{"startTime":163.535,"endTime":163.765,"body":"Boom."},{"startTime":163.765,"endTime":166.255,"body":"49 reps of each took me 16 minutes."},{"startTime":166.255,"endTime":169.595,"body":"That was the only resistance training I did the whole time."},{"startTime":169.595,"endTime":172.599,"body":"And then the next day my brother and I went for a run."},{"startTime":172.599,"endTime":180.479,"body":"did about two and a half miles, like super low key at zone two, and then found this hill"},{"startTime":172.599,"endTime":180.479,"body":"by his house and we did seven hill sprints."},{"startTime":180.479,"endTime":184.739,"body":"So that was like a 35 or 40 minute cardio workout."},{"startTime":184.739,"endTime":194.739,"body":"So I literally worked out for less than an hour total over four days, which had me itching"},{"startTime":184.739,"endTime":194.739,"body":"kind of honestly, because my normal workout structure as we've discussed on one of the Q"},{"startTime":194.739,"endTime":199.211,"body":"and A's, someone asked about exercise addiction and I was like, yeah, I pretty much move."},{"startTime":199.211,"endTime":203.353,"body":"you know, two to three hours a day when you include walks and all the fitness that I do."},{"startTime":203.434,"endTime":205.214,"body":"So this was definitely different."},{"startTime":205.375,"endTime":214.42,"body":"But as I've been discussing all summer, these long weekends of not working out that much"},{"startTime":205.375,"endTime":214.42,"body":"have produced some stellar performances upon my return."},{"startTime":214.42,"endTime":222.424,"body":"And so yesterday I went for a bike ride, still on my mountain bike as my gravel bike is"},{"startTime":214.42,"endTime":222.424,"body":"still completely collapsed from when I got my concussion."},{"startTime":222.424,"endTime":224.746,"body":"I'm hoping to get that back in a couple of weeks."},{"startTime":224.746,"endTime":227.367,"body":"I went on my mountain bike and went"},{"startTime":227.903,"endTime":235.51,"body":"an hour and a half and set like the highest speed that I've done on this course with like"},{"startTime":227.903,"endTime":235.51,"body":"a super low heart rate, blah, blah, all that good stuff."},{"startTime":235.51,"endTime":242.776,"body":"Really just continuing to validate the importance of recovery and how that can really"},{"startTime":235.51,"endTime":242.776,"body":"manifest performance at least acutely in one session."},{"startTime":242.776,"endTime":248.871,"body":"I'm not of the belief or mindset that, hey, just take tons of time off every week because"},{"startTime":242.776,"endTime":248.871,"body":"you'll come back stronger."},{"startTime":248.871,"endTime":256.247,"body":"I do think you have to accumulate fatigue and then have that manifest in improved"},{"startTime":248.871,"endTime":256.247,"body":"adaptations, which we also see."},{"startTime":256.247,"endTime":258.48699999999997,"body":"in strength training as well."},{"startTime":258.48699999999997,"endTime":266.23699999999997,"body":"On the strength training front, somehow I've managed to maintain my body weight this"},{"startTime":258.48699999999997,"endTime":266.23699999999997,"body":"entire bike season at just under 200 pounds."},{"startTime":266.23699999999997,"endTime":268.65700000000004,"body":"Like it literally has actually gone up."},{"startTime":268.65700000000004,"endTime":271.327,"body":"When I started bike season, I was 194, 195."},{"startTime":271.327,"endTime":272.847,"body":"I'm 199 right now."},{"startTime":272.847,"endTime":281.627,"body":"And somehow my body weight has not plummeted like it did in prior years and in fact has"},{"startTime":272.847,"endTime":281.627,"body":"increased and my performance has increased along with it."},{"startTime":282.763,"endTime":286.684,"body":"My bike performance obviously has been insane, like way better than last year."},{"startTime":286.745,"endTime":289.986,"body":"And my weightlifting has continued to improve."},{"startTime":289.986,"endTime":296.569,"body":"I've been literally setting PRs on some of my lower body based movements week to week."},{"startTime":296.669,"endTime":303.472,"body":"And I can only attribute that to the fact that body weight has remained stable or"},{"startTime":296.669,"endTime":303.472,"body":"increasing."},{"startTime":303.832,"endTime":310.871,"body":"And I think it really just has shifted my perspective on what optimal is when it comes to"},{"startTime":303.832,"endTime":310.871,"body":"hybrid training."},{"startTime":310.871,"endTime":319.231,"body":"So maybe I'll have some further thoughts on this and we can do an episode on, you know,"},{"startTime":310.871,"endTime":319.231,"body":"hybrid training again, kind of revisit this as I think our last official episode where we"},{"startTime":319.231,"endTime":326.171,"body":"discussed cardio was like zone two and zone five training, like maybe 50 episodes ago or"},{"startTime":319.231,"endTime":326.171,"body":"something like that."},{"startTime":326.171,"endTime":328.001,"body":"And then we had an episode with Mike T."},{"startTime":328.001,"endTime":337.171,"body":"Nelson where we discussed a bunch of that stuff too, but maybe worth revisiting at some"},{"startTime":328.001,"endTime":337.171,"body":"point as I'm now like, you know, multiple years into this hybrid training approach and"},{"startTime":337.171,"endTime":339.011,"body":"kind of have some shift shifted thoughts on it."},{"startTime":339.011,"endTime":339.915,"body":"So"},{"startTime":339.943,"endTime":343.666,"body":"Anyway, that was my weekend current state of things."},{"startTime":343.927,"endTime":345.968,"body":"Kids are starting school this week."},{"startTime":346.308,"endTime":348.53,"body":"Bryson starts today, which is Wednesday."},{"startTime":348.53,"endTime":349.811,"body":"Viv starts tomorrow."},{"startTime":349.811,"endTime":352.403,"body":"I cannot wait to have kids back at school."},{"startTime":352.403,"endTime":357.398,"body":"This is literally the parents' nightmare is summer."},{"startTime":357.398,"endTime":363.122,"body":"And I think we've touched on this, but it's so funny how as a kid, you know, you look"},{"startTime":357.398,"endTime":363.122,"body":"forward to summer and you want summer all the time."},{"startTime":363.122,"endTime":368.266,"body":"And it's this freedom and this playing outside and being with your friends and late nights"},{"startTime":363.122,"endTime":368.266,"body":"and all this stuff."},{"startTime":368.266,"endTime":369.279,"body":"And parents are just like,"},{"startTime":369.279,"endTime":372.262,"body":"It's hell, like get the kids back to school."},{"startTime":372.703,"endTime":378.79,"body":"So it has been interesting, but definitely ready to get back into structure and routine."},{"startTime":379.311,"endTime":380.903,"body":"that is my life, Mr."},{"startTime":380.903,"endTime":382.715,"body":"Straker, what is going on with you?"},{"startTime":383.7,"endTime":385.681,"body":"I have some some thoughts on the summer thing."},{"startTime":385.681,"endTime":391.145,"body":"I think the world has changed a lot, with summer like or just in general."},{"startTime":391.145,"endTime":394.598,"body":"Like I remember in summer, even being quite young, like second grade ish."},{"startTime":394.598,"endTime":396.559,"body":"So that's what eight years old."},{"startTime":396.579,"endTime":403.944,"body":"I would just disappear for the day with my friends and we would just go like ride our"},{"startTime":396.579,"endTime":403.944,"body":"bikes through the neighborhood into these woods on the far side of the neighborhood."},{"startTime":403.944,"endTime":407.887,"body":"And like I would leave it like nine a and come home at like four or something like that."},{"startTime":407.887,"endTime":409.758,"body":"And that was just normal."},{"startTime":409.758,"endTime":412.09,"body":"Like me and my friends just disappear for the day."},{"startTime":412.09,"endTime":412.938,"body":"But like"},{"startTime":412.938,"endTime":414.15,"body":"I don't think that happens anymore."},{"startTime":414.15,"endTime":417.154,"body":"And I think that's why it's like so much more stress on the parents."},{"startTime":417.154,"endTime":422.331,"body":"Like I would just go, I would literally go disappear for eight hours with my friends in"},{"startTime":417.154,"endTime":422.331,"body":"the middle of the day."},{"startTime":422.572,"endTime":424.454,"body":"But I don't think that happens anymore."},{"startTime":424.913,"endTime":432.361,"body":"of an interesting question there, but do you have any recollection of what you did for"},{"startTime":424.913,"endTime":432.361,"body":"food or sustenance during those times where you would just disappear?"},{"startTime":432.714,"endTime":438.443,"body":"I think maybe we would like ride back to someone's house and eat something, but probably"},{"startTime":432.714,"endTime":438.443,"body":"just didn't eat."},{"startTime":438.443,"endTime":440.526,"body":"Yeah, or just didn't eat anything."},{"startTime":440.526,"endTime":441.246,"body":"Yeah."},{"startTime":441.567,"endTime":443.947,"body":"Yeah, so I agree that's certainly different."},{"startTime":443.947,"endTime":448.427,"body":"I don't know that I was doing that at eight, maybe like 10, 11, I would be doing that."},{"startTime":448.427,"endTime":455.887,"body":"I think part of the stress right now at least is that the kids are in summer camps and"},{"startTime":448.427,"endTime":455.887,"body":"stuff."},{"startTime":455.887,"endTime":462.247,"body":"And so where one of them goes isn't necessarily where the other one goes proximity wise."},{"startTime":462.247,"endTime":466.655,"body":"And this has been the biggest stress for Kim and I is that during the school year,"},{"startTime":466.655,"endTime":469.677,"body":"It's like one of us does drop off and one of us does pick up."},{"startTime":469.677,"endTime":477.75,"body":"But when they're at camps on completely opposite sides of town, it's like one of us has to"},{"startTime":469.677,"endTime":477.75,"body":"do drop off one side of town and one of us has to drop off on the other side of town and"},{"startTime":477.75,"endTime":479.701,"body":"then we both have to do pick up as well."},{"startTime":479.701,"endTime":483.763,"body":"And so we're wasting like a bunch of time on either side of our day."},{"startTime":483.763,"endTime":491.527,"body":"And it just feels like there's a lot less time for us to like do work or exercise or"},{"startTime":483.763,"endTime":491.527,"body":"whatever it is that needs to be done, you know."},{"startTime":491.54,"endTime":493.511,"body":"Yeah, that makes a lot of sense."},{"startTime":494.412,"endTime":500.737,"body":"Okay, I have, so as you maybe have seen, I've gotten multiple questions about this from"},{"startTime":494.412,"endTime":500.737,"body":"clients, people watching."},{"startTime":500.737,"endTime":504.479,"body":"I have this stupid bandage thing on my pinky."},{"startTime":505.08,"endTime":515.608,"body":"And I make the joke that like I'm very patient in certain aspects of my life with like"},{"startTime":505.08,"endTime":515.608,"body":"investments in certain projects that are building, which I'll get into next."},{"startTime":515.608,"endTime":519.61,"body":"But then there's other times where I am like the most impatient asshole on planet."},{"startTime":520.7339999999999,"endTime":525.197,"body":"And that kind of bit me in the ass where I had a blood blister in my finger."},{"startTime":525.197,"endTime":527.198,"body":"like pinched it in between some plates at the gym."},{"startTime":527.198,"endTime":532.241,"body":"And then I got sick of the blood blister there and I like ripped it open one day and it"},{"startTime":527.198,"endTime":532.241,"body":"bled a bunch."},{"startTime":532.241,"endTime":536.533,"body":"And then, of course, being lazy, I didn't like clean it properly or whatever."},{"startTime":536.533,"endTime":538.064,"body":"And then it got infected."},{"startTime":538.064,"endTime":539.885,"body":"then and then."},{"startTime":540.245,"endTime":540.686,"body":"Yeah."},{"startTime":540.686,"endTime":545.248,"body":"And then very strangely, a wart grew inside of it as it like healed."},{"startTime":545.528,"endTime":547.149,"body":"Yeah, super strange."},{"startTime":547.149,"endTime":548.502,"body":"So then I didn't want to."},{"startTime":548.502,"endTime":552.142,"body":"I didn't want to deal with it and I went to the dermatologist last Monday."},{"startTime":552.142,"endTime":558.922,"body":"So we're talking like 10 days ago now and I was like a little bit firmer than I probably"},{"startTime":552.142,"endTime":558.922,"body":"should have been."},{"startTime":558.922,"endTime":562.442,"body":"And I my words were I need this taken care of today."},{"startTime":562.442,"endTime":566.392,"body":"And I was like, I'm not coming back here because she was giving me options to go."},{"startTime":566.392,"endTime":570.422,"body":"We can do the like the freeze spray, but it might not go all the way down."},{"startTime":570.422,"endTime":571.282,"body":"Then you have to come back."},{"startTime":571.282,"endTime":572.872,"body":"And it was like a 45 minute ride."},{"startTime":572.872,"endTime":574.162,"body":"I'm like, I'm not coming back."},{"startTime":574.162,"endTime":575.182,"body":"Take it out today."},{"startTime":575.182,"endTime":576.654,"body":"Whatever you need to do."},{"startTime":577.812,"endTime":582.003,"body":"So some things kind of maybe got like lost in translation and she was like, okay, yeah,"},{"startTime":577.812,"endTime":582.003,"body":"I'll take it out."},{"startTime":582.003,"endTime":585.964,"body":"I mean, she cut a gaping hole into my hand, into my finger."},{"startTime":586.565,"endTime":593.607,"body":"So now I have like a wound there that has to stay covered because it's like a dime sized"},{"startTime":586.565,"endTime":593.607,"body":"hole."},{"startTime":593.607,"endTime":599.589,"body":"That's probably like three or four dimes like deep, like she dug out a section of my"},{"startTime":593.607,"endTime":599.589,"body":"finger."},{"startTime":599.789,"endTime":603.11,"body":"And now I have to manage this for probably like a month on the back end of it."},{"startTime":603.11,"endTime":603.798,"body":"So."},{"startTime":603.798,"endTime":609.958,"body":"I have to keep it covered like 24 seven or it will get like gnarly infected and I'll"},{"startTime":603.798,"endTime":609.958,"body":"probably lose my finger."},{"startTime":609.958,"endTime":613.348,"body":"And that's why I have this stupid thing on that I have to, well, Jenny changes it."},{"startTime":613.348,"endTime":621.678,"body":"I can't do it myself, but I mean, it's, I'm so mad at myself for just being impatient and"},{"startTime":613.348,"endTime":621.678,"body":"pretty much demanding to cut it out."},{"startTime":621.942,"endTime":622.942,"body":"huge bummer."},{"startTime":622.942,"endTime":628.366,"body":"mean, I think ultimately you made the right move long -term because those warts do tend to"},{"startTime":622.942,"endTime":628.366,"body":"come back."},{"startTime":628.366,"endTime":632.609,"body":"Like I remember I used to have a couple of those back in teenage years for whatever"},{"startTime":628.366,"endTime":632.609,"body":"reason."},{"startTime":633.791,"endTime":636.693,"body":"And we tried the freezing thing and it never worked."},{"startTime":636.693,"endTime":638.014,"body":"It never actually worked."},{"startTime":638.014,"endTime":644.949,"body":"It was like, I don't know, like the wart formed from like stress, improper diet, sleep."},{"startTime":645.247,"endTime":649.37,"body":"a number of different stresses across life that I guess I had as a teenager."},{"startTime":651.171,"endTime":654.914,"body":"And yeah, so I don't know, it was really like the freezing didn't work."},{"startTime":654.914,"endTime":660.337,"body":"One of them got cut out and then like one or two other ones just kind of went away once I"},{"startTime":654.914,"endTime":660.337,"body":"think lifestyle got cleaned up."},{"startTime":660.337,"endTime":662.008,"body":"So warts are just a weird, weird thing."},{"startTime":662.008,"endTime":668.122,"body":"I don't really know too much about them, but I did have a situation like yours where I, so"},{"startTime":662.008,"endTime":668.122,"body":"I tend to pick at things too."},{"startTime":669.143,"endTime":670.904,"body":"I think it's been passed down generationally."},{"startTime":670.904,"endTime":673.346,"body":"Like my mom said, my grandma used to do it too all the time."},{"startTime":673.346,"endTime":674.721,"body":"It would drive her crazy."},{"startTime":674.721,"endTime":677.213,"body":"but anytime I have anything I need to pick at it."},{"startTime":677.213,"endTime":681.015,"body":"in college, I went running, I got a blister on my foot."},{"startTime":681.015,"endTime":687.48,"body":"I used nail clippers to pop the blister, which is a whole other story because I didn't"},{"startTime":681.015,"endTime":687.48,"body":"sanitize them first."},{"startTime":687.48,"endTime":690.171,"body":"So like a night or two later, I'm out partying."},{"startTime":690.171,"endTime":691.702,"body":"We're at this club."},{"startTime":691.883,"endTime":697.727,"body":"I'm in rainbows and there's like disgusting beer and sludge all over the ground."},{"startTime":697.727,"endTime":703.007,"body":"And I have this like open wound on my foot and I guess it got infected."},{"startTime":703.007,"endTime":706.379,"body":"either from the nail clippers or from the sludge on the ground."},{"startTime":706.379,"endTime":707.88,"body":"literally the next day I couldn't walk."},{"startTime":707.88,"endTime":710.771,"body":"Like I couldn't put any pressure on my foot at all."},{"startTime":710.771,"endTime":716.494,"body":"And I went to the emergency room and they were like, yeah, you're like a day away from us"},{"startTime":710.771,"endTime":716.494,"body":"potentially having to amputate something."},{"startTime":717.015,"endTime":719.336,"body":"So thank God for antibiotics."},{"startTime":719.336,"endTime":722.007,"body":"And within a day or two, was back to good."},{"startTime":722.007,"endTime":725.219,"body":"But there's a lesson in not picking at things."},{"startTime":725.418,"endTime":726.739,"body":"Yeah, yeah, this one."},{"startTime":726.739,"endTime":730.48,"body":"it's like, and all because I was like, I need this gone today because I'm sick of it being"},{"startTime":726.739,"endTime":730.48,"body":"there."},{"startTime":730.48,"endTime":735.242,"body":"And now it's literally going to be like this month long process until it's back to normal."},{"startTime":737.603,"endTime":740.084,"body":"Anyway, next, my approach."},{"startTime":740.084,"endTime":745.166,"body":"I am nine weeks and like three days post -op."},{"startTime":746.047,"endTime":747.918,"body":"I feel pretty, I feel pretty good."},{"startTime":747.918,"endTime":753.852,"body":"And the way I feel pretty good is I don't, I'm not like consciously thinking about it and"},{"startTime":747.918,"endTime":753.852,"body":"trying to like,"},{"startTime":753.852,"endTime":759.165,"body":"overly brace when I'm like picking up a weight or anything like I'm pretty much back to"},{"startTime":753.852,"endTime":759.165,"body":"operating as is."},{"startTime":760.82,"endTime":765.033,"body":"And my approach to returning to training is I'm following pretty much my identical"},{"startTime":760.82,"endTime":765.033,"body":"training program."},{"startTime":765.033,"endTime":771.558,"body":"need to modify leg stuff a little bit, which I believe I talked about last week, but I'm"},{"startTime":765.033,"endTime":771.558,"body":"only doing two sets of everything."},{"startTime":771.659,"endTime":783.519,"body":"And I'm going to wait until my training performance matches where it was previously before"},{"startTime":771.659,"endTime":783.519,"body":"I escalate anything else or make any further modifications from a volume standpoint."},{"startTime":783.519,"endTime":790.474,"body":"So I want to return my performance on those top sets back to my baselines, you know, which"},{"startTime":783.519,"endTime":790.474,"body":"was the end of May."},{"startTime":790.843,"endTime":796.763,"body":"before I make any further modifications and certain things are progressing very, very"},{"startTime":790.843,"endTime":796.763,"body":"fast."},{"startTime":796.763,"endTime":800.813,"body":"Unfortunately, there things that like, you don't fucking care about, like the seated"},{"startTime":796.763,"endTime":800.813,"body":"adductor machine."},{"startTime":800.813,"endTime":803.583,"body":"I'm like a week away from being back to where I was."},{"startTime":803.583,"endTime":807.723,"body":"Other things, I'm still like 20 kilos off sort of thing."},{"startTime":808.243,"endTime":814.283,"body":"So that's just been interesting to see and watch how things can return a lot faster than"},{"startTime":808.243,"endTime":814.283,"body":"you might expect."},{"startTime":814.283,"endTime":818.844,"body":"So that has had me excited, you know, but still being"},{"startTime":818.844,"endTime":827.944,"body":"semi -cautious of not like just, you know, swinging for the fences fully and being"},{"startTime":818.844,"endTime":827.944,"body":"cognizant of like my bracing and overarching and those sorts of things there."},{"startTime":828.651,"endTime":835.293,"body":"Are you still getting pretty sore from the lower volume dose, given that it's relatively"},{"startTime":828.651,"endTime":835.293,"body":"novel in the grand scheme of you coming back?"},{"startTime":836.768,"endTime":847.796,"body":"So the very flakes, the first two weeks back I got was getting insanely sore, but"},{"startTime":836.768,"endTime":847.796,"body":"honestly, no, I'm the first leg session back I got insanely sore."},{"startTime":847.796,"endTime":849.237,"body":"My calves hurt so bad."},{"startTime":849.237,"endTime":857.554,"body":"I was like, especially after like when I would wake up in the middle of the night to peer"},{"startTime":849.237,"endTime":857.554,"body":"in the mornings because like your feet are obviously like a little bit dorsiflex when you"},{"startTime":857.554,"endTime":858.354,"body":"sleep."},{"startTime":858.464,"endTime":862.679,"body":"just standing flat on the ground was like excruciating pain for my calf."},{"startTime":862.679,"endTime":867.344,"body":"So I was like walking on my toes to the bathroom so I wouldn't have to stand flat."},{"startTime":867.805,"endTime":872.59,"body":"But other than that, no, like upper body really hasn't been getting sore really at all,"},{"startTime":867.805,"endTime":872.59,"body":"surprisingly."},{"startTime":873.34,"endTime":874.343,"body":"interesting."},{"startTime":875.066,"endTime":885.25,"body":"And then the last update which is just kind of cool our Undefeated nutrition for our cream"},{"startTime":875.066,"endTime":885.25,"body":"of rice brand that we have here available in Indonesia is now up on Tokopedia Which is"},{"startTime":885.25,"endTime":886.731,"body":"kind of like an Amazon?"},{"startTime":886.731,"endTime":890.653,"body":"An Indonesian Amazon comm where a lot of things are done here."},{"startTime":890.653,"endTime":894.074,"body":"So we are now shipping Indonesia wide which is pretty"},{"startTime":894.711,"endTime":895.671,"body":"Dude, that's really cool."},{"startTime":895.671,"endTime":896.116,"body":"Congrats."},{"startTime":896.116,"endTime":897.051,"body":"That's awesome."},{"startTime":897.354,"endTime":912.285,"body":"Yeah, so it's been very cool to see something go full life cycle from literally what was"},{"startTime":897.354,"endTime":912.285,"body":"just an idea, message, to then formulating a recipe and selecting suppliers and then"},{"startTime":912.285,"endTime":913.354,"body":"designing stuff."},{"startTime":913.354,"endTime":921.431,"body":"It's really cool to see, and we've gotten really, really good feedback on it too, which"},{"startTime":913.354,"endTime":921.431,"body":"makes me feel great, because I'm definitely that person who's terrified to put something"},{"startTime":921.431,"endTime":925.774,"body":"out there, and people are gonna be like, this fucking sucks, you're stupid, you're bad at"},{"startTime":921.431,"endTime":925.774,"body":"what you do."},{"startTime":926.275,"endTime":929.735,"body":"People are stoked on it, so I'm very, very happy."},{"startTime":930.541,"endTime":937.969,"body":"Yeah, you have a number of different kind of companies and pans in the fire or whatever"},{"startTime":930.541,"endTime":937.969,"body":"the saying is for that."},{"startTime":937.969,"endTime":940.831,"body":"Now you have a bunch of different revenue sources, which is cool."},{"startTime":941.214,"endTime":949.546,"body":"Yeah, but I mean, in full transparency, everything we might my coaching is my bread and"},{"startTime":941.214,"endTime":949.546,"body":"butter still, right?"},{"startTime":949.546,"endTime":951.277,"body":"That's how I save money."},{"startTime":951.277,"endTime":953.837,"body":"Everything else has gotten rolled into the next project."},{"startTime":953.837,"endTime":959.679,"body":"So like every dime that I made off of the online coaching upgrade went into undefeated"},{"startTime":953.837,"endTime":959.679,"body":"gym."},{"startTime":959.679,"endTime":967.781,"body":"Like every dime that we've made from from anything we've sold has gone to, you know,"},{"startTime":959.679,"endTime":967.781,"body":"building the buying the next big production."},{"startTime":967.781,"endTime":970.562,"body":"I've literally not pulled a dime out of anything."},{"startTime":970.711,"endTime":971.725,"body":"That's way it's done, man."},{"startTime":971.725,"endTime":972.897,"body":"That's how to do it."},{"startTime":973.702,"endTime":974.071,"body":"Yeah."},{"startTime":974.071,"endTime":976.795,"body":"fortunate with the other, with my coaching and stuff like that."},{"startTime":976.795,"endTime":982.851,"body":"I don't rely on any of this yet, and it's fun getting to build cool things is the part of"},{"startTime":976.795,"endTime":982.851,"body":"it there."},{"startTime":984.073,"endTime":985.047,"body":"That's it for me."},{"startTime":985.047,"endTime":986.267,"body":"that it?"},{"startTime":986.967,"endTime":991.167,"body":"My, my last thing to say here, we always forget to promote our own stuff."},{"startTime":991.167,"endTime":994.627,"body":"Paragon has new cycles starting on August 26th."},{"startTime":994.627,"endTime":998.467,"body":"So when this comes out, that should be a perfect time to get going."},{"startTime":998.467,"endTime":1000.807,"body":"It's a 12 week hypertrophy cycle."},{"startTime":1000.807,"endTime":1010.447,"body":"And I just wrote a really dope blog talking about why hypertrophy is the best and kind of"},{"startTime":1000.807,"endTime":1010.447,"body":"all the different aspects that go into programming the hypertrophy cycle for me."},{"startTime":1010.447,"endTime":1011.247,"body":"So"},{"startTime":1011.645,"endTime":1015.618,"body":"you can check out that blog on the website and then the new cycles start on the 26th."},{"startTime":1015.618,"endTime":1016.58,"body":"Yes, sir."},{"startTime":1017.642,"endTime":1019.515,"body":"Question for you about the new hypertrophy cycles."},{"startTime":1019.515,"endTime":1024.271,"body":"Is there any kind of like twist or anything that you built into these ones?"},{"startTime":1024.271,"endTime":1030.52,"body":"I know you're not just like, with like your creative side of things, you're not just like"},{"startTime":1024.271,"endTime":1030.52,"body":"pumping out a generic hypertrophy cycle."},{"startTime":1030.52,"endTime":1032.392,"body":"So is there any like wrinkle in this one?"},{"startTime":1032.5410000000002,"endTime":1039.656,"body":"Well, we have a we're using low bar good mornings as one of the repeating movements for"},{"startTime":1032.5410000000002,"endTime":1039.656,"body":"hip hinging, which we haven't done in years."},{"startTime":1039.656,"endTime":1041.208,"body":"It's always like an RDL."},{"startTime":1041.208,"endTime":1043.88,"body":"And we've had a number of requests to kind of try some good mornings."},{"startTime":1043.88,"endTime":1046.3319999999999,"body":"So that's cool for the full gym program."},{"startTime":1046.3319999999999,"endTime":1050.855,"body":"You can use a Smith machine, which I really prefer for good mornings as well."},{"startTime":1050.935,"endTime":1054.878,"body":"And then I've really kind of doubled down."},{"startTime":1055.159,"endTime":1060.693,"body":"One of the things we were talking about before we got on air just now was the current"},{"startTime":1055.159,"endTime":1060.693,"body":"state of the evidence based space."},{"startTime":1060.693,"endTime":1066.906,"body":"And so we want to do an episode about this and kind of discuss some of these hot topics"},{"startTime":1060.693,"endTime":1066.906,"body":"that are currently going on in the space right now."},{"startTime":1068.007,"endTime":1069.828,"body":"But one of them is rest periods."},{"startTime":1069.828,"endTime":1080.714,"body":"And I think that now when you look at the research as a whole, you can pretty confidently"},{"startTime":1069.828,"endTime":1080.714,"body":"see that straight sets with long rest periods are super effective, which we already knew."},{"startTime":1080.735,"endTime":1088.699,"body":"But then you're also seeing that using things like rest pause sets and drop sets and"},{"startTime":1080.735,"endTime":1088.699,"body":"things like that can be super effective with an increased set volume."},{"startTime":1088.819,"endTime":1098.043,"body":"And so I'm using a lot of that in this cycle where the compound movements that are really"},{"startTime":1088.819,"endTime":1098.043,"body":"fatiguing are just done with two to three minutes of rest straight sets, you get the most"},{"startTime":1098.043,"endTime":1099.204,"body":"bang for your buck from them."},{"startTime":1099.204,"endTime":1108.408,"body":"But smaller movements like single joint movements, especially short overload stuff, we're"},{"startTime":1099.204,"endTime":1108.408,"body":"using a lot of short rest sequences just as a way to get more in in less time."},{"startTime":1108.408,"endTime":1114.301,"body":"And I think that that's a I wouldn't call it a unique aspect of the programing because"},{"startTime":1108.408,"endTime":1114.301,"body":"there's other people doing it."},{"startTime":1114.391,"endTime":1121.888,"body":"But it's something that I've been using a lot in my training a lot with my clients one on"},{"startTime":1114.391,"endTime":1121.888,"body":"one and something that I'm doubling down on in this cycle to really kind of get the most"},{"startTime":1121.888,"endTime":1123.259,"body":"bang for your buck there."},{"startTime":1123.646,"endTime":1124.24,"body":"Yeah, perfect."},{"startTime":1124.24,"endTime":1126.685,"body":"That's pretty much the exact answer I was looking for."},{"startTime":1126.685,"endTime":1127.755,"body":"So, cool."},{"startTime":1127.755,"endTime":1129.064,"body":"Thanks for the question."},{"startTime":1131.018,"endTime":1133.991,"body":"All right, do you want to lead us into this one, Brian, here?"},{"startTime":1134.303,"endTime":1138.505,"body":"Yeah, so this is our final one of the training series, abs and calves."},{"startTime":1139.926,"endTime":1145.209,"body":"I honestly don't have like a ton to say on this topic, so I think it's gonna be our"},{"startTime":1139.926,"endTime":1145.209,"body":"shortest one, which is great."},{"startTime":1145.71,"endTime":1155.636,"body":"So the idea here will be to talk about the different movements and planes of movement that"},{"startTime":1145.71,"endTime":1155.636,"body":"we would work through, and then kind of discuss frequency, volume, and intensity for like"},{"startTime":1155.636,"endTime":1159.177,"body":"how we would go about maybe programming them into our own training here."},{"startTime":1159.538,"endTime":1161.879,"body":"So I think starting with abs makes sense."},{"startTime":1161.985,"endTime":1170.818,"body":"There are essentially four planes of movement here that we're gonna discuss for abs that"},{"startTime":1161.985,"endTime":1170.818,"body":"are relevant for how you would want to train your abs if you were going to train them"},{"startTime":1170.818,"endTime":1175.5,"body":"through their full range of movement here."},{"startTime":1175.5,"endTime":1178.681,"body":"And so the most obvious one is flexion."},{"startTime":1178.681,"endTime":1185.823,"body":"That literally just means you're taking your upper body and you're moving it closer to"},{"startTime":1178.681,"endTime":1185.823,"body":"your lower body."},{"startTime":1185.939,"endTime":1189.662,"body":"or taking your lower body and moving it closer to your upper body."},{"startTime":1189.662,"endTime":1194.306,"body":"So one example would be like a standard sit up or a standard crunch or a curl up or"},{"startTime":1189.662,"endTime":1194.306,"body":"something like that."},{"startTime":1194.306,"endTime":1202.872,"body":"And the other would be maybe like a hanging knee raise, a lying knee raise, a gar hammer"},{"startTime":1194.306,"endTime":1202.872,"body":"crunch, something along those lines."},{"startTime":1202.952,"endTime":1208.256,"body":"And so those are gonna be the two most common, which are primarily focused on flexion."},{"startTime":1208.256,"endTime":1212.029,"body":"But the second component of abs is extension."},{"startTime":1212.179,"endTime":1221.765,"body":"And so this is actually a very undervalued and under thought about aspect of abs because"},{"startTime":1212.179,"endTime":1221.765,"body":"when you're doing both of those movements that I mentioned earlier, which would be some"},{"startTime":1221.765,"endTime":1232.823,"body":"sort of upper body to your knees or some sort of knees to your upper body, you have the"},{"startTime":1221.765,"endTime":1232.823,"body":"option of not just creating flexion, which is the contraction or the short position, but"},{"startTime":1232.823,"endTime":1240.298,"body":"you also have the ability to create extension, which would be the stretching of your abs"},{"startTime":1232.823,"endTime":1240.298,"body":"or the arching of your low back."},{"startTime":1240.298,"endTime":1242.269,"body":"And so you can kind of think about, you know,"},{"startTime":1242.613,"endTime":1245.505,"body":"If you're doing a, is it like a cat cow?"},{"startTime":1245.505,"endTime":1251.588,"body":"Is that kind of a flexion and extension movement that people do on the ground or like,"},{"startTime":1245.505,"endTime":1251.588,"body":"yeah."},{"startTime":1251.688,"endTime":1252.038,"body":"Yeah."},{"startTime":1252.038,"endTime":1261.853,"body":"So that's kind of how we want to think about implementing ab movements is that it's not"},{"startTime":1252.038,"endTime":1261.853,"body":"just about creating tension at that short position where you're flexing the abs."},{"startTime":1262.574,"endTime":1272.579,"body":"It's also about extending the spine or arching the spine because when you arch the spine"},{"startTime":1262.574,"endTime":1272.579,"body":"and kind of extend it, overextend even in a sense,"},{"startTime":1272.911,"endTime":1276.274,"body":"the abs stretch as a result of what you're doing."},{"startTime":1276.274,"endTime":1286.823,"body":"So if you're just standing there listening to this and you stick your chest up real big"},{"startTime":1276.274,"endTime":1286.823,"body":"and try to kind of arch your back and lean backwards without bending your knees, you will"},{"startTime":1286.823,"endTime":1289.485,"body":"feel a stretch in your abs."},{"startTime":1289.645,"endTime":1294.93,"body":"As you're stretching your abs, your spinal muscles are actually contracting."},{"startTime":1294.93,"endTime":1299.914,"body":"And then as your abs contract, your spinal muscles are actually extending or stretching."},{"startTime":1299.914,"endTime":1301.475,"body":"So these two,"},{"startTime":1301.609,"endTime":1309.861,"body":"sections of the body in your midline, your spine and your rectus abdominis, they're just"},{"startTime":1301.609,"endTime":1309.861,"body":"universally linked when one is stretched, the other is extended, et cetera."},{"startTime":1309.861,"endTime":1314.262,"body":"Similarly to what we see with biceps and triceps or hamstrings and quads."},{"startTime":1315.263,"endTime":1316.193,"body":"Same kind of idea."},{"startTime":1316.193,"endTime":1325.005,"body":"So as you're initially getting into training your abs, I think focusing on flexion and"},{"startTime":1316.193,"endTime":1325.005,"body":"extension and making sure you're attacking both portions of that range of motion are super"},{"startTime":1325.005,"endTime":1326.006,"body":"important."},{"startTime":1326.006,"endTime":1330.877,"body":"Before I move on to the other planes, anything to add to that or questions or whatever?"},{"startTime":1331.254,"endTime":1336.218,"body":"I mean, no, how you explain it is precisely how I explain it to clients."},{"startTime":1336.218,"endTime":1338.63,"body":"I'll typically use like the bicep example, right?"},{"startTime":1338.63,"endTime":1345.386,"body":"Because for how when I program apps for clients and I tell you about, I want you moving"},{"startTime":1338.63,"endTime":1345.386,"body":"through flexion and extension."},{"startTime":1345.386,"endTime":1354.754,"body":"And I usually use this example of you see people in the gym training their abs and they're"},{"startTime":1345.386,"endTime":1354.754,"body":"just doing like a hollow kind of crunch hold and doing like twisty shit, right?"},{"startTime":1354.754,"endTime":1356.636,"body":"And I'm like, how do you train your bicep?"},{"startTime":1356.636,"endTime":1359.51,"body":"Like we go through extension and flexion."},{"startTime":1359.51,"endTime":1363.27,"body":"You don't like flex your bicep and then twist your forearm back and forth for like 50"},{"startTime":1359.51,"endTime":1363.27,"body":"reps."},{"startTime":1363.27,"endTime":1366.54,"body":"That's not what you do, but that's how people will train their abs."},{"startTime":1366.54,"endTime":1371.726,"body":"And I'm like, do we take it through flexion and extension just like we would a bicep?"},{"startTime":1372.396,"endTime":1382.262,"body":"The abs are interesting because you could be holding one portion of the abs isometrically,"},{"startTime":1372.396,"endTime":1382.262,"body":"like you're talking about doing something where you're sitting there twisting."},{"startTime":1382.262,"endTime":1392.488,"body":"So in my mind, when you say that, I think of a Russian dumbbell twist, where in this"},{"startTime":1382.262,"endTime":1392.488,"body":"movement you would essentially prop your torso up, keep your feet off the ground, and"},{"startTime":1392.488,"endTime":1397.491,"body":"you'd have a dumbbell or med ball in your hand, and you would twist side to side with"},{"startTime":1392.488,"endTime":1397.491,"body":"that."},{"startTime":1398.217,"endTime":1406.692,"body":"In that movement, what you're doing is your rectus abdominis are mostly going to be held"},{"startTime":1398.217,"endTime":1406.692,"body":"isometrically, like static."},{"startTime":1406.692,"endTime":1409.054,"body":"They're not actually doing flexion or extension."},{"startTime":1409.054,"endTime":1412.536,"body":"But what we are doing in that movement is one of our other planes."},{"startTime":1412.536,"endTime":1418.679,"body":"So the other two planes of movement that go into training abs are lateral flexion and"},{"startTime":1412.536,"endTime":1418.679,"body":"trunk rotation."},{"startTime":1418.92,"endTime":1424.477,"body":"And so lateral flexion would literally be like, okay, let's back up a second."},{"startTime":1424.477,"endTime":1428.109,"body":"One of the movements that we can use for flexion and extension is the cable crunch."},{"startTime":1428.109,"endTime":1432.271,"body":"This is actually what I should have mentioned in the beginning when I said a curl up or a"},{"startTime":1428.109,"endTime":1432.271,"body":"set up or something like that."},{"startTime":1432.271,"endTime":1440.075,"body":"Like a cable crunch is probably the best example of this because in a cable crunch, what"},{"startTime":1432.271,"endTime":1440.075,"body":"we do is we will extend the spine at the top."},{"startTime":1440.075,"endTime":1443.457,"body":"So at the very top of the movement, we'll try to stretch those abs."},{"startTime":1443.457,"endTime":1452.202,"body":"And then as we move forward in the cable crunch, we'll be kind of curling ourselves"},{"startTime":1443.457,"endTime":1452.202,"body":"forward into flexion as the abs contract."},{"startTime":1454.763,"endTime":1459.367,"body":"When we're doing lateral flexion, you could use a cable crunch again as a great example of"},{"startTime":1454.763,"endTime":1459.367,"body":"this."},{"startTime":1459.367,"endTime":1468.765,"body":"So as you have that cable up on your head and you're about to go into your crunch, instead"},{"startTime":1459.367,"endTime":1468.765,"body":"of crunching forward, you would set yourself up in a manner where you can crunch to the"},{"startTime":1468.765,"endTime":1469.295,"body":"side."},{"startTime":1469.295,"endTime":1477.903,"body":"So you would set up the resistance so that instead of the resistance coming straight"},{"startTime":1469.295,"endTime":1477.903,"body":"forward, sagittally plane from your body, you would set it up coming from the side."},{"startTime":1477.903,"endTime":1481.686,"body":"So it's kind of coming from the opposite side that you wanna bend over to."},{"startTime":1481.686,"endTime":1483.201,"body":"And that would be lateral flexion."},{"startTime":1483.201,"endTime":1485.373,"body":"So we can do lateral flexion with a cable."},{"startTime":1485.373,"endTime":1492.739,"body":"Like I just mentioned, you could do it with a dumbbell, like the old, you know, strongman"},{"startTime":1485.373,"endTime":1492.739,"body":"exercise of taking like a hundred pound dumbbell and then just kind of bending to the side"},{"startTime":1492.739,"endTime":1495.982,"body":"and coming back up and bending to the side and coming back up."},{"startTime":1496.162,"endTime":1497.323,"body":"Yeah, jump in."},{"startTime":1497.728,"endTime":1501.88,"body":"But we want one dumbbell, not a dumbbell in each hand."},{"startTime":1502.661,"endTime":1511.235,"body":"Which I still see people doing all the time where they're just holding a dumbbell in each"},{"startTime":1502.661,"endTime":1511.235,"body":"hand, just letting the dumbbell pull them side to side."},{"startTime":1511.235,"endTime":1513.016,"body":"Exactly, exactly."},{"startTime":1513.517,"endTime":1514.337,"body":"So one dumbbell."},{"startTime":1514.337,"endTime":1519.241,"body":"But yeah, lateral flexion would be another component of training abs."},{"startTime":1519.241,"endTime":1521.342,"body":"And then the fourth component is trunk rotation."},{"startTime":1521.342,"endTime":1528.555,"body":"And so this brings us full circle back to that discussion of the dumbbell Russian twist or"},{"startTime":1521.342,"endTime":1528.555,"body":"med ball Russian twist."},{"startTime":1528.555,"endTime":1536.947,"body":"because at this point, now you can better understand where that movement fits into the"},{"startTime":1528.555,"endTime":1536.947,"body":"spectrum of training abs is like, yes, it's not training your rectus abdominis through"},{"startTime":1536.947,"endTime":1546.78,"body":"flexion and extension, but we are training the rotation of the trunk, which will include"},{"startTime":1536.947,"endTime":1546.78,"body":"the obliques, the serratus, like some of these other muscles that run along kind of the"},{"startTime":1546.78,"endTime":1547.59,"body":"sides of the abs."},{"startTime":1547.59,"endTime":1554.362,"body":"And you do get the isometric aspect of the rectus abdominis holding that position"},{"startTime":1547.59,"endTime":1554.362,"body":"statically as well."},{"startTime":1554.543,"endTime":1556.417,"body":"So those are kind of the four different"},{"startTime":1556.417,"endTime":1559.251,"body":"regions or ways in which we would train abs."},{"startTime":1559.332,"endTime":1568.287,"body":"And then I feel like do we want to attack kind of frequency sets, reps, volume, all that"},{"startTime":1559.332,"endTime":1568.287,"body":"good stuff there, and then we can kind of move on to calves."},{"startTime":1568.433,"endTime":1577.223,"body":"I think we should also include some some extra some like preferred or favorite exercises,"},{"startTime":1568.433,"endTime":1577.223,"body":"maybe exercises we we program most often those sorts of things."},{"startTime":1577.223,"endTime":1578.096,"body":"yep, absolutely."},{"startTime":1578.096,"endTime":1579.73,"body":"Do you wanna start?"},{"startTime":1579.846,"endTime":1580.726,"body":"yeah, I will."},{"startTime":1580.726,"endTime":1586.146,"body":"So the thing with abs is I always try and include it in programs, right?"},{"startTime":1586.146,"endTime":1592.426,"body":"However, it's it's always an interesting placement of it because you place it at the end"},{"startTime":1586.146,"endTime":1592.426,"body":"of a workout."},{"startTime":1593.126,"endTime":1596.806,"body":"I would say upwards of like 70 percent of clients are just going to skip it, right?"},{"startTime":1596.806,"endTime":1602.646,"body":"I mean, I was guilty of that for literally up until twenty twenty two."},{"startTime":1602.646,"endTime":1604.336,"body":"I would never train."},{"startTime":1604.336,"endTime":1605.486,"body":"I would just skip it all the time."},{"startTime":1605.486,"endTime":1608.446,"body":"I would do like maybe two sets of abs per month."},{"startTime":1609.502,"endTime":1612.143,"body":"I have gotten significantly better at it."},{"startTime":1612.143,"endTime":1621.767,"body":"I'm still not convinced it really does much from a hypertrophy standpoint, but I do feel"},{"startTime":1612.143,"endTime":1621.767,"body":"they're more capable now."},{"startTime":1623.068,"endTime":1629.06,"body":"I do think there's an important component of them, especially if you're someone who like"},{"startTime":1623.068,"endTime":1629.06,"body":"you go to train abs and they cramp really badly."},{"startTime":1629.06,"endTime":1631.191,"body":"Like that would happen to me numerous times."},{"startTime":1631.191,"endTime":1636.233,"body":"I have clients that happens to pretty much means like they're very poorly conditioned."},{"startTime":1636.374,"endTime":1637.734,"body":"So that's kind of a."},{"startTime":1638.358,"endTime":1650.866,"body":"pretty decent proxy for like, it would be very worthwhile incorporating some specific"},{"startTime":1638.358,"endTime":1650.866,"body":"direct work just to build up a simple layer of proficiency in them."},{"startTime":1652.928,"endTime":1656.41,"body":"I rarely program them more than twice per week."},{"startTime":1656.731,"endTime":1666.982,"body":"And it's typically only one exercise, one exercise per session, because again, it's"},{"startTime":1656.731,"endTime":1666.982,"body":"opportunity cost on the time of the training session."},{"startTime":1666.982,"endTime":1678.044,"body":"And most people are going to have desires that are greater than, you know, potentially the"},{"startTime":1666.982,"endTime":1678.044,"body":"slight hypertrophy we may be able to achieve from training them."},{"startTime":1678.699,"endTime":1682.58,"body":"Yeah, I totally agree with all of that."},{"startTime":1682.82,"endTime":1689.462,"body":"I want to touch on two things that you said are actually one and then address kind of the"},{"startTime":1682.82,"endTime":1689.462,"body":"way I program it."},{"startTime":1689.462,"endTime":1695.424,"body":"You mentioned the benefit of doing them might be overblown or overstated or whatever."},{"startTime":1695.424,"endTime":1699.555,"body":"How much do you think that genetics plays into this?"},{"startTime":1699.555,"endTime":1703.306,"body":"Because you and I both have pretty good abs genetically."},{"startTime":1703.306,"endTime":1705.806,"body":"We never really had to train them."},{"startTime":1705.806,"endTime":1708.167,"body":"Or could it be"},{"startTime":1708.245,"endTime":1716.863,"body":"that maybe we trained them so much when we were younger and through CrossFit that now we"},{"startTime":1708.245,"endTime":1716.863,"body":"have so much development that we're able to maintain the muscle mass that's there without"},{"startTime":1716.863,"endTime":1719.335,"body":"directly training them as much as maybe we would need to."},{"startTime":1719.335,"endTime":1725.671,"body":"So how do we parse out genetics versus training history and the importance of training abs"},{"startTime":1719.335,"endTime":1725.671,"body":"in that whole spectrum?"},{"startTime":1726.166,"endTime":1736.266,"body":"Yeah, I would say that the genetics are probably have to do with if I, mean, my"},{"startTime":1726.166,"endTime":1736.266,"body":"understanding or not necessarily understanding approach would be if you have abs at like a"},{"startTime":1736.266,"endTime":1739.146,"body":"very high body fat percentage, all relative, right?"},{"startTime":1739.146,"endTime":1741.866,"body":"You're not going to have abs at 20 % body fat."},{"startTime":1742.786,"endTime":1744.486,"body":"That's probably genetic."},{"startTime":1744.486,"endTime":1750.646,"body":"Like, and what I really mean by that is kind of like your body fat distribution is"},{"startTime":1744.486,"endTime":1750.646,"body":"probably what most of that is."},{"startTime":1750.646,"endTime":1753.792,"body":"You might have a more balanced distribution and less of that more"},{"startTime":1753.792,"endTime":1756.568,"body":"typical male androgen storage pattern."},{"startTime":1759.063,"endTime":1761.083,"body":"Hold on, on, hold on."},{"startTime":1761.243,"endTime":1762.683,"body":"There we go."},{"startTime":1762.723,"endTime":1765.283,"body":"yeah, 15 % body fat."},{"startTime":1768.672,"endTime":1776.644,"body":"But I do think there is there is a usage component to it that I'm actually kind of on the"},{"startTime":1768.672,"endTime":1776.644,"body":"other side of right now."},{"startTime":1776.644,"endTime":1782.276,"body":"I've just come off of this like kind of eight week period of like really purposefully"},{"startTime":1776.644,"endTime":1782.276,"body":"trying not to train them."},{"startTime":1782.276,"endTime":1788.077,"body":"And now, like, I really don't have app development and I'm very lean again."},{"startTime":1788.077,"endTime":1791.146,"body":"Like, like I'm not pinching much, but I'm like."},{"startTime":1791.146,"endTime":1793.287,"body":"There's no fucking apps there, you know?"},{"startTime":1793.287,"endTime":1799.379,"body":"So I do think there is a component to actually using them, but it can be from different"},{"startTime":1793.287,"endTime":1799.379,"body":"training, right?"},{"startTime":1799.379,"endTime":1806.912,"body":"Like one of my, I have like a very long time repeating client, Ryan Rubio, very strong"},{"startTime":1799.379,"endTime":1806.912,"body":"powerlifting background."},{"startTime":1807.133,"endTime":1811.914,"body":"Dude has like stacked his apps from all of that powerlifting, right?"},{"startTime":1811.914,"endTime":1821.008,"body":"Just the sheer amount of like circumferential bracing and load that goes through that"},{"startTime":1811.914,"endTime":1821.008,"body":"midsection from all those like years of powerlifting and stuff."},{"startTime":1821.162,"endTime":1826.406,"body":"Those are like your go, you know, ab muscles."},{"startTime":1826.767,"endTime":1833.051,"body":"So I do think that the background and the type of sport you played in those sorts of"},{"startTime":1826.767,"endTime":1833.051,"body":"things can really, really contribute."},{"startTime":1834.033,"endTime":1836.935,"body":"There's no one that I could think of off the top of my head."},{"startTime":1836.935,"endTime":1847.064,"body":"I'm not saying there's no one, but just the one that I can really think of from just just"},{"startTime":1836.935,"endTime":1847.064,"body":"had like really, really great developed abs, except maybe Jared Feather."},{"startTime":1847.064,"endTime":1850.258,"body":"That's one that I can think of where he talked about, he trained them."},{"startTime":1850.258,"endTime":1853.642,"body":"a lot, a lot, a lot when he was first getting started."},{"startTime":1853.642,"endTime":1859.378,"body":"And now even at like pretty higher body fats and stuff, like he has very good and well"},{"startTime":1853.642,"endTime":1859.378,"body":"developed midsection."},{"startTime":1859.378,"endTime":1861.86,"body":"He says he doesn't train it pretty much at all anymore."},{"startTime":1862.027,"endTime":1867.701,"body":"Yeah, and those guys don't even really do a ton of like midline braced exercises anymore"},{"startTime":1862.027,"endTime":1867.701,"body":"at RP."},{"startTime":1867.701,"endTime":1869.802,"body":"They're pretty much all back supported squat stuff."},{"startTime":1869.802,"endTime":1875.185,"body":"So you don't see a lot of like even abs being used auxiliary at that point in their"},{"startTime":1869.802,"endTime":1875.185,"body":"training."},{"startTime":1876.757,"endTime":1886.715,"body":"Okay, so as we kind of get into the way that I like to program apps, very much like Aaron,"},{"startTime":1876.757,"endTime":1886.715,"body":"I also like twice a week for clients or for my general programs."},{"startTime":1886.715,"endTime":1889.517,"body":"I usually do put them at the end."},{"startTime":1890.599,"endTime":1901.027,"body":"And the reason I do that is because I feel like if someone is going to skip anything, I"},{"startTime":1890.599,"endTime":1901.027,"body":"would prefer them to skip the abs than to skip the leg extensions or the leg curls or"},{"startTime":1901.027,"endTime":1902.828,"body":"something along those lines."},{"startTime":1903.79,"endTime":1905.751,"body":"I do provide the kind of"},{"startTime":1905.751,"endTime":1914.981,"body":"advice in the Facebook group or whatever that if people would like to move the ab work"},{"startTime":1905.751,"endTime":1914.981,"body":"onto a rest day or another day, like that is totally fine."},{"startTime":1914.981,"endTime":1921.871,"body":"There's no benefit in doing the ab work on leg day, which seems to be like the commonplace"},{"startTime":1914.981,"endTime":1921.871,"body":"that most people program habs."},{"startTime":1922.131,"endTime":1933.031,"body":"I know back in the day for me, when I was following a bro split, we're talking like 15"},{"startTime":1922.131,"endTime":1933.031,"body":"years ago, 20 years ago, I, I would often just put abs on whatever upper body day felt the"},{"startTime":1933.031,"endTime":1933.527,"body":"easiest."},{"startTime":1933.527,"endTime":1936.577,"body":"So oftentimes I'd have like a chest day and I'd be like, I love chest day."},{"startTime":1936.577,"endTime":1937.167,"body":"It's so easy."},{"startTime":1937.167,"endTime":1940.447,"body":"Like I do nine sets and I'm done and I can be out of there."},{"startTime":1940.447,"endTime":1942.207,"body":"Well, I'll just put three sets of abs at the end."},{"startTime":1942.207,"endTime":1946.187,"body":"And now that day turns from 40 minutes into 50 minutes and it's all good."},{"startTime":1946.527,"endTime":1950.387,"body":"So I think that, you know, where you place abs doesn't so much matter."},{"startTime":1950.407,"endTime":1952.287,"body":"So twice a week is great."},{"startTime":1952.287,"endTime":1955.087,"body":"Once a week, totally fine as well."},{"startTime":1955.307,"endTime":1956.657,"body":"Four days a week, also fine."},{"startTime":1956.657,"endTime":1961.673,"body":"Like if you, if you're somebody that like, like I've had clients as well who they don't"},{"startTime":1956.657,"endTime":1961.673,"body":"even want."},{"startTime":1961.673,"endTime":1964.404,"body":"structured training for abs in their program."},{"startTime":1964.404,"endTime":1973.016,"body":"They're just like, you know, four or five days a week while I'm watching TV, I'll just do"},{"startTime":1964.404,"endTime":1973.016,"body":"some leg lifts and some crunches in the living room for, you know, five minutes or"},{"startTime":1973.016,"endTime":1973.916,"body":"something along those lines."},{"startTime":1973.916,"endTime":1976.367,"body":"And I'm like, Yep, that's totally fine, too."},{"startTime":1976.407,"endTime":1986.21,"body":"So I think that with abs, because they get skipped all the time, and people still do fine,"},{"startTime":1976.407,"endTime":1986.21,"body":"you know, aesthetically, any abs you do are better than no abs."},{"startTime":1986.85,"endTime":1990.551,"body":"So So I think that's like the first thing to think about in most cases."},{"startTime":1991.371,"endTime":2004.479,"body":"as far as exercise selection programming, stuff like that, I love programming a, a"},{"startTime":1991.371,"endTime":2004.479,"body":"superset of abs where we go from a lower AB exercise that focuses on the stretch or the"},{"startTime":2004.479,"endTime":2010.682,"body":"extension, into an call it upper AB exercise where we focus on the contraction."},{"startTime":2010.682,"endTime":2015.225,"body":"So we'd be talking about the first exercise being one where you bring your legs into your"},{"startTime":2010.682,"endTime":2015.225,"body":"chest."},{"startTime":2015.225,"endTime":2019.907,"body":"And then the second exercise being one where you bring your chest to your legs."},{"startTime":2019.963,"endTime":2034.127,"body":"And so one of my favorite combos there is to go from a hanging leg slash knee raise, where"},{"startTime":2019.963,"endTime":2034.127,"body":"we're really focusing on extending at the bottom into a cable crunch or a curl up."},{"startTime":2034.127,"endTime":2044.65,"body":"And a curl up is just like a crunch or a sit up, except instead of actually focusing on"},{"startTime":2034.127,"endTime":2044.65,"body":"the crunch or the sit up, you're only focusing on extending and flexing the spine."},{"startTime":2044.65,"endTime":2048.661,"body":"So literally you're trying to like stretch your spine and can, and"},{"startTime":2049.567,"endTime":2055.411,"body":"stretch and contract your spine, which then stretch and contracts the abs in reverse, as"},{"startTime":2049.567,"endTime":2055.411,"body":"we discussed earlier."},{"startTime":2056.0119999999997,"endTime":2057.874,"body":"So something like that."},{"startTime":2057.874,"endTime":2061.0370000000003,"body":"Huge fan of a decline lying leg raise."},{"startTime":2061.0370000000003,"endTime":2065.74,"body":"One of my favorite things back in the CrossFit days would be to do the GHD but in reverse."},{"startTime":2065.74,"endTime":2073.387,"body":"So you would basically put your low back over the hump where you would usually be doing"},{"startTime":2065.74,"endTime":2073.387,"body":"sit ups and you'd hold the leg pads with your hands."},{"startTime":2073.387,"endTime":2078.811,"body":"your legs, as you're doing your leg lift, your legs are down super deep."},{"startTime":2079.167,"endTime":2086.609,"body":"as your low back is along the barreled pad of the GHD machine and you get just an insane"},{"startTime":2079.167,"endTime":2086.609,"body":"stretch in the abs at the bottom."},{"startTime":2086.609,"endTime":2089.72,"body":"And so I would superset that with GHD setups."},{"startTime":2089.72,"endTime":2092.771,"body":"So you're going kind of the complete reverse of each other."},{"startTime":2092.771,"endTime":2097.793,"body":"Similar idea to what I was saying with, you know, a hanging leg raise into a cable crunch."},{"startTime":2097.793,"endTime":2101.794,"body":"It's just more of like a hypertrophy focused version of kind of the same idea."},{"startTime":2102.414,"endTime":2105.117,"body":"So I love, love, love supersets like that."},{"startTime":2105.117,"endTime":2109.57,"body":"Usually at least once a week in my programming, I'll have one of those super sets for the"},{"startTime":2105.117,"endTime":2109.57,"body":"AB day."},{"startTime":2109.57,"endTime":2115.484,"body":"And then the other day we'll usually have some sort of, one of the other two parts of the"},{"startTime":2109.57,"endTime":2115.484,"body":"AB."},{"startTime":2115.484,"endTime":2118.616,"body":"So either trunk, flexion, lateral flexion."},{"startTime":2118.616,"endTime":2126.772,"body":"to the side or trunk rotation, like kind of that Russian twist or landmine, I don't want"},{"startTime":2118.616,"endTime":2126.772,"body":"to call them wood chops."},{"startTime":2126.772,"endTime":2132.575,"body":"They're like halos or something like that landmine halos where it kind of comes up and"},{"startTime":2126.772,"endTime":2132.575,"body":"around and over."},{"startTime":2133.016,"endTime":2134.567,"body":"I kind of like those."},{"startTime":2136.835,"endTime":2146.078,"body":"I like using the landmine in a lot of cases anyways, like you can kind of do, you can get"},{"startTime":2136.835,"endTime":2146.078,"body":"a little bit of trunk rotation, but also rectus abdominis by using a landmine or a"},{"startTime":2146.078,"endTime":2148.499,"body":"dumbbell and kind of doing a cross sit up."},{"startTime":2148.499,"endTime":2156.101,"body":"So, you know, you would hold your landmine or your dumbbell in one hand, have your feet"},{"startTime":2148.499,"endTime":2156.101,"body":"anchored, and you would kind of punch across your body as you're sitting up."},{"startTime":2156.521,"endTime":2164.163,"body":"So I like doing those occasionally, but definitely my bread and butter, like the main"},{"startTime":2156.521,"endTime":2164.163,"body":"movements that I use are going to be cable crunches."},{"startTime":2164.299,"endTime":2170.161,"body":"I prefer to do them seated because I feel like too much hip involvement occurs when people"},{"startTime":2164.299,"endTime":2170.161,"body":"do them kneeling."},{"startTime":2170.242,"endTime":2175.844,"body":"So I love doing them personally seated and I like having clients do them seated."},{"startTime":2175.984,"endTime":2182.527,"body":"One of the easiest ways to do this is to sit in a lat pull down machine, the one with the"},{"startTime":2175.984,"endTime":2182.527,"body":"knee pads or the thigh pads and sit in it in reverse."},{"startTime":2182.527,"endTime":2190.91,"body":"So your back is leaning up against the thigh pads and then pull the lateral, the pull down"},{"startTime":2182.527,"endTime":2190.91,"body":"machine over your head and do your crunches that way."},{"startTime":2190.91,"endTime":2193.247,"body":"Love, love, love that variation."},{"startTime":2193.247,"endTime":2196.189,"body":"Aaron's nodding along like he does as well, which is cool."},{"startTime":2198.151,"endTime":2202.294,"body":"And then I think curl ups are another one for the for the flexion component."},{"startTime":2202.294,"endTime":2213.081,"body":"I love the curl up, especially a decline one if you can get yourself on a Swiss ball, or"},{"startTime":2202.294,"endTime":2213.081,"body":"something like that, where you can really focus on using the ball to allow yourself to get"},{"startTime":2213.081,"endTime":2218.595,"body":"full extension of the abs and stretch them and then using the ball to kind of curl your"},{"startTime":2213.081,"endTime":2218.595,"body":"upper back forward."},{"startTime":2218.595,"endTime":2221.247,"body":"I mean, that setup is is premier."},{"startTime":2222.611,"endTime":2230.071,"body":"and usually I just stick in low, like the same rep ranges I would use for normal"},{"startTime":2222.611,"endTime":2230.071,"body":"exercises, like eight to 12, six to 10, maybe up to 15."},{"startTime":2230.071,"endTime":2237.311,"body":"But especially when I'm doing these movements as supersets, I will try to stay in that six"},{"startTime":2230.071,"endTime":2237.311,"body":"to 10 range because you're getting two failure points."},{"startTime":2237.311,"endTime":2245.091,"body":"It's like for me, it's the same idea of going from like a dumbbell lateral raise to a"},{"startTime":2237.311,"endTime":2245.091,"body":"cable lateral raise, you know, getting that shortened movement into the length and"},{"startTime":2245.091,"endTime":2246.071,"body":"movement."},{"startTime":2246.431,"endTime":2248.673,"body":"in this case, I guess I'm going lengthen to short."},{"startTime":2248.673,"endTime":2252.531,"body":"Similar idea though, keeping the reps lower because you're getting two fatigue points."},{"startTime":2253.194,"endTime":2258.335,"body":"And I think that covers the majority of my thoughts and implementation of abs."},{"startTime":2258.335,"endTime":2259.507,"body":"Anything to add?"},{"startTime":2259.918,"endTime":2261.639,"body":"I do have a couple couple pieces."},{"startTime":2261.639,"endTime":2269.143,"body":"One of my favorites that you didn't mention, my all time favorite is definitely the the"},{"startTime":2261.639,"endTime":2269.143,"body":"lat pull down seated cable crunch."},{"startTime":2269.143,"endTime":2277.708,"body":"And what I love is like you, especially if you have one where the the thigh pad is"},{"startTime":2269.143,"endTime":2277.708,"body":"adjustable, you can adjust the height to put it like right in your low back."},{"startTime":2277.708,"endTime":2283.881,"body":"And then that gives you kind of that like that physical cue of how to like arch around it"},{"startTime":2277.708,"endTime":2283.881,"body":"to get that stretch at the top."},{"startTime":2283.881,"endTime":2285.512,"body":"Like I love doing that."},{"startTime":2285.532,"endTime":2288.974,"body":"One that I use a lot is a"},{"startTime":2289.726,"endTime":2297.192,"body":"a foam roller reverse crunch, where you put the foam roller behind your hamstrings and pin"},{"startTime":2289.726,"endTime":2297.192,"body":"it in with your calves."},{"startTime":2297.192,"endTime":2302.196,"body":"And then that keeps your hips, your degree of hip flexion fixed."},{"startTime":2302.196,"endTime":2314.225,"body":"So then you're actually articulating like at the abs really, because I found oftentimes"},{"startTime":2302.196,"endTime":2314.225,"body":"when I would program like the lying leg raises, people just swing their legs to get the"},{"startTime":2314.225,"endTime":2316.15,"body":"reps up and I'll program it in like."},{"startTime":2316.15,"endTime":2318.89,"body":"you know, eight to 15, they're like, I'm 30 reps easy."},{"startTime":2318.89,"endTime":2322.81,"body":"And I'm like, show me a video and it's just dog shit performance."},{"startTime":2322.81,"endTime":2324.63,"body":"And I'm like, no, no, no."},{"startTime":2324.63,"endTime":2332.39,"body":"So by removing that hip flexion standpoint, like you only have one really movement pattern"},{"startTime":2324.63,"endTime":2332.39,"body":"to articulate."},{"startTime":2332.39,"endTime":2337.57,"body":"that's rotating into what would be a posterior pelvic tilt."},{"startTime":2337.57,"endTime":2340.13,"body":"And then that puts all the tension in the abs."},{"startTime":2340.13,"endTime":2342.22,"body":"So I really like using that one."},{"startTime":2342.22,"endTime":2344.074,"body":"And that's another one where"},{"startTime":2344.534,"endTime":2351.014,"body":"I mean, you can maybe get like 15 reps on the first set and then they drop off like pretty"},{"startTime":2344.534,"endTime":2351.014,"body":"significantly after that."},{"startTime":2351.014,"endTime":2353.684,"body":"I also really love the Swiss ball crunch."},{"startTime":2353.684,"endTime":2359.894,"body":"And that's another one I find that people bastardize and they like make it really easy so"},{"startTime":2353.684,"endTime":2359.894,"body":"they can just like, you know, rep out 40 reps."},{"startTime":2359.894,"endTime":2363.414,"body":"And I'm like, no, no, no, you need to lay all the way back over that."},{"startTime":2363.414,"endTime":2365.774,"body":"Let that ball really stretch you out."},{"startTime":2365.774,"endTime":2370.004,"body":"And then you're getting nine, 10, maybe 12 reps."},{"startTime":2370.004,"endTime":2373.078,"body":"Like it's very challenging when you do it right."},{"startTime":2373.163,"endTime":2377.222,"body":"Those I would say are my bread and butters there that I love using."},{"startTime":2377.76,"endTime":2386.724,"body":"I think the biggest mistake that people make, kind of piggybacking on what you just said,"},{"startTime":2377.76,"endTime":2386.724,"body":"is using the hip flexors too much."},{"startTime":2386.724,"endTime":2397.808,"body":"And so if we're just raising and lowering the legs and there's actually no movement of the"},{"startTime":2386.724,"endTime":2397.808,"body":"spine flexing and extending, then the hip flexors are gonna be the primary driver of that"},{"startTime":2397.808,"endTime":2398.309,"body":"movement."},{"startTime":2398.309,"endTime":2404.395,"body":"So when I talk about doing a hanging knee raise, I'm not talking about just like hanging"},{"startTime":2398.309,"endTime":2404.395,"body":"there straight and then lifting your knees up."},{"startTime":2404.395,"endTime":2409.318,"body":"because if you're just hanging there straight and lifting your knees up, you're just using"},{"startTime":2404.395,"endTime":2409.318,"body":"your hip flexors for the most part."},{"startTime":2409.779,"endTime":2416.163,"body":"What we really want to do is focus on arching the spine at the bottom and crawling forward"},{"startTime":2409.779,"endTime":2416.163,"body":"at the top."},{"startTime":2416.163,"endTime":2422.567,"body":"And so that should be ubiquitous across any ab movement is extension and flexion of the"},{"startTime":2416.163,"endTime":2422.567,"body":"spine."},{"startTime":2422.768,"endTime":2428.281,"body":"And if you're not movement isn't including that, then you are just doing it hip flexor"},{"startTime":2422.768,"endTime":2428.281,"body":"dominant and you will get some abs."},{"startTime":2428.281,"endTime":2428.912,"body":"Absolutely."},{"startTime":2428.912,"endTime":2432.134,"body":"Like I've done plenty of hip flexor work that has made my abs sore."},{"startTime":2432.134,"endTime":2434.123,"body":"And so you could be getting this feedback that"},{"startTime":2434.123,"endTime":2442.048,"body":"you're doing great work for your abs and you are doing some work for your abs, but you"},{"startTime":2434.123,"endTime":2442.048,"body":"could be doing better work for your abs without the fatigue and your hip flexors, which"},{"startTime":2442.048,"endTime":2448.782,"body":"you need for the other movements that we do that are going to be your bread and butter for"},{"startTime":2442.048,"endTime":2448.782,"body":"your hamstrings and your quads and your glutes and stuff like that."},{"startTime":2448.782,"endTime":2453.545,"body":"So tiring your hip flexors out on ab movements is just not a prudent move."},{"startTime":2455.649,"endTime":2456.459,"body":"Cool."},{"startTime":2456.64,"endTime":2458.601,"body":"Well, moving on to calves, guess."},{"startTime":2460.143,"endTime":2461.534,"body":"So we have two parts of the calf."},{"startTime":2461.534,"endTime":2465.366,"body":"We have the gastrocnemius, gastroc, and the soleus."},{"startTime":2465.747,"endTime":2475.425,"body":"The gastroc is going to be the big, bulky part of the upper calf that when people, when"},{"startTime":2465.747,"endTime":2475.425,"body":"you see someone and you're like, damn, that person has great calves, that's because their"},{"startTime":2475.425,"endTime":2477.997,"body":"gastrocnemius, gastroc is quite developed."},{"startTime":2477.997,"endTime":2484.101,"body":"You see that bulge at the top, relatively close to the back of the knee, depending on"},{"startTime":2477.997,"endTime":2484.101,"body":"where it inserts."},{"startTime":2484.542,"endTime":2485.382,"body":"And"},{"startTime":2485.665,"endTime":2490.979,"body":"The gastroc is gonna demand the majority of our training for our calves."},{"startTime":2491.961,"endTime":2496.215,"body":"When you train your gastroc, you're gonna get some soleus in there too."},{"startTime":2496.215,"endTime":2505.714,"body":"It's not like you only are training your gastroc that way, but when you train your soleus,"},{"startTime":2496.215,"endTime":2505.714,"body":"which is done with bent knees, so that you can think of the seated calf raise as really"},{"startTime":2505.714,"endTime":2510.458,"body":"like the only way you can isolate the soleus is to keep your knees bent."},{"startTime":2511.977,"endTime":2513.558,"body":"you're not getting much gastroc in there."},{"startTime":2513.558,"endTime":2523.412,"body":"So you're primarily isolating the soleus and then the soleus is just a much smaller muscle"},{"startTime":2513.558,"endTime":2523.412,"body":"that sits below the gastroc and developing it can look really cool when you're lean."},{"startTime":2523.412,"endTime":2530.495,"body":"Like if you're you're on stage and like calves are your thing, like you seeing the"},{"startTime":2523.412,"endTime":2530.495,"body":"separation between the soleus and gastroc can look pretty cool."},{"startTime":2530.875,"endTime":2535.117,"body":"But I don't really program any soleus work."},{"startTime":2535.117,"endTime":2539.511,"body":"Like I just think when you're talking about bang for your buck, there just isn't much"},{"startTime":2539.511,"endTime":2548.131,"body":"And if we're going to be spending any time at all on calves to begin with, just think 99 %"},{"startTime":2539.511,"endTime":2548.131,"body":"of people need to be focusing that attention onto the gastroc."},{"startTime":2548.131,"endTime":2549.615,"body":"What do you think?"},{"startTime":2549.982,"endTime":2554.224,"body":"I mean, yeah, you pretty much took the words out of my mouth."},{"startTime":2554.284,"endTime":2563.278,"body":"If I'm putting two two sessions of cat, like if someone's training legs twice or more per"},{"startTime":2554.284,"endTime":2563.278,"body":"week, and we have like two sessions and I'll typically put like a, you know, a standing"},{"startTime":2563.278,"endTime":2567.891,"body":"variation and then a seated leg curl if their gym has a seated leg curl."},{"startTime":2567.891,"endTime":2571.172,"body":"But if like someone's are sorry, seated leg."},{"startTime":2571.692,"endTime":2573.233,"body":"What the fuck is it called?"},{"startTime":2573.373,"endTime":2574.454,"body":"Seated calf raise."},{"startTime":2574.454,"endTime":2575.604,"body":"Yes, thank you."},{"startTime":2576.169,"endTime":2582.3,"body":"but I'm not gonna, if someone doesn't have it, I'm not going to have them rig it up some"},{"startTime":2576.169,"endTime":2582.3,"body":"other way because it's just not worth the time and effort."},{"startTime":2582.3,"endTime":2589.547,"body":"would just do another variation of a standing calf raise or the same exact variation and"},{"startTime":2582.3,"endTime":2589.547,"body":"just work a different rep range really."},{"startTime":2589.547,"endTime":2593.048,"body":"Yeah, Studies are kind of showing the same thing too."},{"startTime":2593.048,"endTime":2596.219,"body":"Like I'm not just stating that, you you should do this."},{"startTime":2596.219,"endTime":2599.369,"body":"their studies are mostly validating the same."},{"startTime":2599.55,"endTime":2613.113,"body":"And then I think one other component of the calves that has been very prevalent across the"},{"startTime":2599.55,"endTime":2613.113,"body":"research in the last few years even has been how much they respond to the length and"},{"startTime":2613.113,"endTime":2615.174,"body":"position, stretch, mediated hypertrophy."},{"startTime":2615.174,"endTime":2619.755,"body":"I mean, the whole spectrum of different things you can do to stretch the calf from"},{"startTime":2619.927,"endTime":2626.137,"body":"I guess it would be stretch mediated hypertrophy officially because if you're stretching"},{"startTime":2619.927,"endTime":2626.137,"body":"your calf like Eric Helms did."},{"startTime":2626.137,"endTime":2640.067,"body":"So this dude, Eric Helms literally got a boot off of Amazon that you can crank and tighten"},{"startTime":2626.137,"endTime":2640.067,"body":"and he would sit his foot in this boot for an hour, six days a week and just stretch his"},{"startTime":2640.067,"endTime":2643.327,"body":"calf at what he considered to be an eight out of 10 level of pain."},{"startTime":2643.327,"endTime":2646.327,"body":"So we're talking like six hours a week."},{"startTime":2646.327,"endTime":2651.127,"body":"of stretching his calf at an eight out of 10 level of pain just to see if it would grow."},{"startTime":2651.127,"endTime":2653.447,"body":"And big surprise, it freaking grew."},{"startTime":2653.447,"endTime":2654.647,"body":"Like it really grew."},{"startTime":2654.647,"endTime":2666.007,"body":"And he did that after a study that showed the same thing in a cohort of research subjects"},{"startTime":2654.647,"endTime":2666.007,"body":"where they were stretching their calf in the similar boot for similar amounts of time each"},{"startTime":2666.007,"endTime":2667.147,"body":"day."},{"startTime":2667.827,"endTime":2675.255,"body":"And in that study, they grew 15 % growth in the calves."},{"startTime":2675.255,"endTime":2679.315,"body":"from the group that was stretching in the boot to the group that wasn't stretching."},{"startTime":2679.315,"endTime":2683.175,"body":"And we're not even talking about dynamic movement where you're doing calf raises."},{"startTime":2683.175,"endTime":2689.805,"body":"We're just talking about sitting in a boot, stretching your calf for an hour, six days a"},{"startTime":2683.175,"endTime":2689.805,"body":"week, produced 15 % growth."},{"startTime":2689.805,"endTime":2690.865,"body":"I mean, that is insane growth."},{"startTime":2690.865,"endTime":2693.235,"body":"That's the kind of growth that you actually notice like visually."},{"startTime":2693.235,"endTime":2698.835,"body":"You don't need an ultrasound to detect that or an MRI or whatever."},{"startTime":2699.315,"endTime":2703.689,"body":"So A, the calves respond really well to stretch mediated hypertrophy."},{"startTime":2703.689,"endTime":2714.669,"body":"Then we have another study and we've kind of broken down why we don't love this study in"},{"startTime":2703.689,"endTime":2714.669,"body":"the past, but there was a new study out on calves where they compared a group doing calf"},{"startTime":2714.669,"endTime":2719.963,"body":"raises on a leg press, which is my favorite version of calf raise for anyone that cares."},{"startTime":2719.963,"endTime":2721.234,"body":"We'll get into that."},{"startTime":2721.365,"endTime":2728.42,"body":"but calf raise on a leg press where your heels are hanging off the bottom and you kind of"},{"startTime":2721.365,"endTime":2728.42,"body":"put your toes on the bottom of the leg press platform."},{"startTime":2728.761,"endTime":2730.999,"body":"And they found that doing"},{"startTime":2730.999,"endTime":2742.139,"body":"full range of motion calf raises to failure or doing full range of motion calf raises to"},{"startTime":2730.999,"endTime":2742.139,"body":"failure plus partial reps until you couldn't do 50 % of the rep anymore produced much"},{"startTime":2742.139,"endTime":2744.239,"body":"better growth in that case."},{"startTime":2744.239,"endTime":2751.159,"body":"Now our problem with that study is that they were doing more volume just by doing the"},{"startTime":2744.239,"endTime":2751.159,"body":"partials at the end."},{"startTime":2751.159,"endTime":2759.287,"body":"So what they really should have done in that study is had like a third group that did the"},{"startTime":2751.159,"endTime":2759.287,"body":"full range of motion reps and then maybe did top range of motion partials or"},{"startTime":2759.287,"endTime":2767.247,"body":"did a drop set or a rest pause set or did something to kind of match a volume to the group"},{"startTime":2759.287,"endTime":2767.247,"body":"that was doing failure plus partials."},{"startTime":2767.247,"endTime":2776.227,"body":"But without that data, we can't be 100 % sure that the extra growth they received was from"},{"startTime":2767.247,"endTime":2776.227,"body":"the partials and not from the extra volume that they were doing."},{"startTime":2776.227,"endTime":2787.847,"body":"So we don't really know, but it does seem that the lean of the literature in general seems"},{"startTime":2776.227,"endTime":2787.847,"body":"to show that the growth of calves is improved by working it through the lengthened range"},{"startTime":2787.847,"endTime":2788.823,"body":"of motion."},{"startTime":2788.823,"endTime":2791.825,"body":"more and getting kind of some of those extra reps after failure."},{"startTime":2792.992,"endTime":2794.422,"body":"I have a question, Brian."},{"startTime":2795.023,"endTime":2799.064,"body":"I know there was a recent CAF study, recent, let's call it this year."},{"startTime":2800.224,"endTime":2809.267,"body":"I thought it was the one you were speaking about, but I remember seeing there was one that"},{"startTime":2800.224,"endTime":2809.267,"body":"had a third group that pretty much only did like, not necessarily like lengthened"},{"startTime":2809.267,"endTime":2813.688,"body":"partials, but like lengthened back to like parallel or whatever."},{"startTime":2813.968,"endTime":2818.87,"body":"It could be a completely different study, but okay, okay."},{"startTime":2818.87,"endTime":2820.16,"body":"And what I was gonna..."},{"startTime":2820.16,"endTime":2823.401,"body":"like, you're right that there was a group that did that in another CAF study."},{"startTime":2823.401,"endTime":2830.895,"body":"And that's why I was saying there's been like a huge amount of CAF studies recently that"},{"startTime":2823.401,"endTime":2830.895,"body":"kind of validate the same idea."},{"startTime":2830.956,"endTime":2836.839,"body":"But I off the top of my head cannot recollect the specifics of that other study, the prior"},{"startTime":2830.956,"endTime":2836.839,"body":"study that you're referencing."},{"startTime":2836.98,"endTime":2845.792,"body":"Yeah, maybe I can dig it up and drop it in the show notes for the listeners, but it was"},{"startTime":2836.98,"endTime":2845.792,"body":"one that the difference was profound enough where it actually changed how I'm training my"},{"startTime":2845.792,"endTime":2857.456,"body":"calves and I'm pretty much training them pretty heavy and maybe like the first two reps I"},{"startTime":2845.792,"endTime":2857.456,"body":"can get like a full all the way up, like full contraction of the gastroc and then I pretty"},{"startTime":2857.456,"endTime":2865.628,"body":"much call the set when I get like pinned at the bottom and can't get off and I'm pretty"},{"startTime":2857.456,"endTime":2865.628,"body":"much just I let my range of motion like shorten, shorten, shorten until I can't get like"},{"startTime":2865.628,"endTime":2866.442,"body":"back to"},{"startTime":2866.442,"endTime":2873.229,"body":"you we would consider like out of a negative, you know, and that's where I've been calling"},{"startTime":2866.442,"endTime":2873.229,"body":"my my set."},{"startTime":2873.229,"endTime":2882.608,"body":"So and it's I've been doing a lot less than just training them like really hard in that"},{"startTime":2873.229,"endTime":2882.608,"body":"manner, because if I can remember like from this man, I really wish I would have pulled it"},{"startTime":2882.608,"endTime":2882.979,"body":"up."},{"startTime":2882.979,"endTime":2886.583,"body":"It was a significant improvement over the other other two groups."},{"startTime":2887.805,"endTime":2889.426,"body":"So, yeah."},{"startTime":2889.426,"endTime":2893.357,"body":"just really respond to lengthened overload and stretching."},{"startTime":2894.238,"endTime":2903.141,"body":"kind of related to this when Dave McHoney was here visiting me in April this past year, we"},{"startTime":2894.238,"endTime":2903.141,"body":"went to N1 and hung out with Cass."},{"startTime":2903.342,"endTime":2912.796,"body":"And at the end of our session with Cass, Dave made us all go through this calf experiment,"},{"startTime":2903.342,"endTime":2912.796,"body":"because he's the guy that's only trained one calf for like the last three years, just to"},{"startTime":2912.796,"endTime":2914.867,"body":"see if there would be any changes."},{"startTime":2914.867,"endTime":2916.637,"body":"He's super into calves, right?"},{"startTime":2917.643,"endTime":2922.275,"body":"and so he had us do this test where we did a one -legged calf raise, you know, standing on"},{"startTime":2917.643,"endTime":2922.275,"body":"a riser."},{"startTime":2922.275,"endTime":2924.565,"body":"So you can get that full stretch at the bottom."},{"startTime":2924.565,"endTime":2929.927,"body":"And he had us go up to the very top, like our top contracted position that you could"},{"startTime":2924.565,"endTime":2929.927,"body":"achieve."},{"startTime":2929.927,"endTime":2931.207,"body":"And he had that marked."},{"startTime":2931.207,"endTime":2938.849,"body":"So he had like a little ruler and we marked with like a little piece of tape or whatever,"},{"startTime":2931.207,"endTime":2938.849,"body":"like how high were you at the very top of your very first rep?"},{"startTime":2938.969,"endTime":2946.015,"body":"And then he had you go through a set of single leg calf raises and he would stop the set"},{"startTime":2938.969,"endTime":2946.015,"body":"when you could no longer get as high."},{"startTime":2946.015,"endTime":2949.339,"body":"at the contraction as you did in the first rep."},{"startTime":2950.221,"endTime":2960.173,"body":"How many reps do you think like the average of us, me, Berto, Cass and Dave, how many do"},{"startTime":2950.221,"endTime":2960.173,"body":"think we achieved before we couldn't get to the very top contracted position anymore?"},{"startTime":2960.173,"endTime":2961.905,"body":"No weight, just body weight."},{"startTime":2962.127,"endTime":2963.429,"body":"three to four."},{"startTime":2965.055,"endTime":2966.58,"body":"wait, no, no, wait."},{"startTime":2966.58,"endTime":2967.591,"body":"Okay, okay."},{"startTime":2967.591,"endTime":2971.571,"body":"But either way, we're talking body weight, no weight."},{"startTime":2971.571,"endTime":2978.431,"body":"And most people when they're doing calf raises are not doing sets of six to 10 with body"},{"startTime":2971.571,"endTime":2978.431,"body":"weight and then going to failure."},{"startTime":2978.431,"endTime":2980.591,"body":"Most people are using a heavy ass dumbbell."},{"startTime":2980.591,"endTime":2984.151,"body":"They're doing maybe six to 10, eight to 12, whatever it is."},{"startTime":2984.291,"endTime":2988.551,"body":"But there's no way that they're actually achieving a peak contraction at the top."},{"startTime":2988.551,"endTime":2993.003,"body":"And I think that the point of Dave's demo there was just to say that it doesn't matter."},{"startTime":2993.003,"endTime":2995.785,"body":"Like who cares if you get the peak contraction at the top?"},{"startTime":2995.785,"endTime":3002.29,"body":"Because to us, it felt like we were still getting all the way up and we were losing half"},{"startTime":2995.785,"endTime":3002.29,"body":"an inch, then three quarters of an inch, then a full inch."},{"startTime":3002.29,"endTime":3006.283,"body":"And yet in our minds, we're like, yeah, we're still getting really quality calf work in"},{"startTime":3002.29,"endTime":3006.283,"body":"right now."},{"startTime":3006.283,"endTime":3010.436,"body":"It feels like we're still getting a full range of motion, but it just doesn't matter."},{"startTime":3010.436,"endTime":3017.901,"body":"Like even if we were getting less range of motion or like you said, even if we're going"},{"startTime":3010.436,"endTime":3017.901,"body":"only halfway up to the point where our feet are parallel to the ground, like we're going"},{"startTime":3017.901,"endTime":3021.119,"body":"from a stretch to feet parallel, then a stretch, then feet parallel."},{"startTime":3021.119,"endTime":3030.799,"body":"You can use so much more weight in that setup than you can trying to get full range of"},{"startTime":3021.119,"endTime":3030.799,"body":"motion all the time, because we were limited to using just body weight, but that's not"},{"startTime":3030.799,"endTime":3032.43,"body":"going to produce the best calf growth."},{"startTime":3032.43,"endTime":3040.558,"body":"Using a heavily loaded weight in the bottom range of motion is going to produce much"},{"startTime":3032.43,"endTime":3040.558,"body":"better calf growth according to kind of all this research that we've seen over the last"},{"startTime":3040.558,"endTime":3041.431,"body":"few years."},{"startTime":3041.431,"endTime":3045.171,"body":"And I think that that speaks to the way I've always trained calves to like my entire life."},{"startTime":3045.171,"endTime":3050.061,"body":"I've done single leg calf raises with a dumbbell on stairs because that's just the most"},{"startTime":3045.171,"endTime":3050.061,"body":"accessible for me."},{"startTime":3050.061,"endTime":3052.111,"body":"It's the number one way I train calves."},{"startTime":3053.051,"endTime":3059.071,"body":"Even though I said the leg press is my favorite, I do think doing them on the leg press is"},{"startTime":3053.051,"endTime":3059.071,"body":"my favorite primarily because I can do it bilaterally."},{"startTime":3059.071,"endTime":3066.711,"body":"So don't have to fail twice, but single leg calf raises on a stair holding a dumbbell have"},{"startTime":3059.071,"endTime":3066.711,"body":"been my bread and butter throughout the majority of my training career."},{"startTime":3066.711,"endTime":3070.071,"body":"And I would be doing it with somewhere between 50 and"},{"startTime":3070.071,"endTime":3073.251,"body":"75 pound dumbbell sets of eight to 10."},{"startTime":3073.251,"endTime":3078.661,"body":"And there's no way I was getting a full contraction at the top, but I really just don't"},{"startTime":3073.251,"endTime":3078.661,"body":"think it matters."},{"startTime":3078.661,"endTime":3085.847,"body":"And I think most people's calf training probably could be heavier than they're doing it if"},{"startTime":3078.661,"endTime":3085.847,"body":"they're focusing so much on the contraction."},{"startTime":3086.422,"endTime":3086.922,"body":"Yep."},{"startTime":3086.922,"endTime":3088.002,"body":"Yeah, I agree."},{"startTime":3088.002,"endTime":3093.722,"body":"I still I watch people a lot, you know, in the gym and they see what people are doing."},{"startTime":3093.722,"endTime":3104.762,"body":"And I would say seven out of 10 times, people still are not taking their calf into the"},{"startTime":3093.722,"endTime":3104.762,"body":"stretch position like that knowledge still has not permeated to your like your average"},{"startTime":3104.762,"endTime":3109.122,"body":"gym, bro, in 2024, you know, which is wild to me."},{"startTime":3109.122,"endTime":3113.242,"body":"But that's just the reality of what I see when I people watch."},{"startTime":3113.72,"endTime":3115.301,"body":"yeah, no, I agree."},{"startTime":3115.301,"endTime":3123.047,"body":"Okay, so as far as programming them, much like abs, I program them once or twice a week."},{"startTime":3123.047,"endTime":3124.237,"body":"They're usually at the end."},{"startTime":3124.237,"endTime":3125.929,"body":"Sometimes we do them, sometimes we don't."},{"startTime":3125.929,"endTime":3135.825,"body":"I went through a period of time where I was programming them before my quad movement, and"},{"startTime":3125.929,"endTime":3135.825,"body":"it was an experiment to see if doing it would increase range of motion at my ankle for the"},{"startTime":3135.825,"endTime":3137.076,"body":"quad movement."},{"startTime":3137.156,"endTime":3139.378,"body":"And I actually think that it helped."},{"startTime":3139.898,"endTime":3141.059,"body":"Like if I..."},{"startTime":3141.087,"endTime":3149.96,"body":"If I ever reached a point where I was going to try to compete in bodybuilding and actually"},{"startTime":3141.087,"endTime":3149.96,"body":"really cared about full development of my calves, I think that's the way I would do it."},{"startTime":3149.96,"endTime":3155.651,"body":"I would do calves before my quad work because I don't think it has any negative impact on"},{"startTime":3149.96,"endTime":3155.651,"body":"it."},{"startTime":3156.072,"endTime":3160.713,"body":"And that way it would force me to ensure that I'm actually getting it done."},{"startTime":3160.853,"endTime":3167.785,"body":"But given the current state of me, you know, caring as much about biking as I do about"},{"startTime":3160.853,"endTime":3167.785,"body":"lifting, not intending on stepping on stage anytime soon."},{"startTime":3168.129,"endTime":3170.721,"body":"Calves tend to be something that gets skipped a lot of times."},{"startTime":3170.721,"endTime":3177.885,"body":"I would say I tend to do them once, maybe twice a month, even though I program them four"},{"startTime":3170.721,"endTime":3177.885,"body":"to six times a month."},{"startTime":3179.527,"endTime":3186.412,"body":"And usually what I'll do is just do the single leg calf raise on the stair with the"},{"startTime":3179.527,"endTime":3186.412,"body":"dumbbell, because it's right there, it's accessible."},{"startTime":3186.412,"endTime":3187.082,"body":"I have a home gym."},{"startTime":3187.082,"endTime":3189.574,"body":"I don't have a leg press where I can do calf raises."},{"startTime":3189.574,"endTime":3193.056,"body":"So that's really my preference personally."},{"startTime":3193.056,"endTime":3197.319,"body":"As far as programming it for the masses, usually I'll do the calf raise leg press."},{"startTime":3198.143,"endTime":3205.747,"body":"For home gym, this is actually something we usually in the other episodes we talk about"},{"startTime":3198.143,"endTime":3205.747,"body":"how would we do this for home gym and full gym and dumbbell programs."},{"startTime":3205.747,"endTime":3208.849,"body":"I don't think we need to do that full spectrum for these movements."},{"startTime":3209.03,"endTime":3221.337,"body":"But I do think for for calves, one of the really cool ways that you can create a two"},{"startTime":3209.03,"endTime":3221.337,"body":"legged bilateral calf raise at home would be to use a dip belt and stand on risers."},{"startTime":3221.337,"endTime":3226.089,"body":"So I used to do this a lot when I cared about calves, I would stand on like a"},{"startTime":3226.229,"endTime":3233.725,"body":"platform a couple inches high, I'd throw a dip belt on and I would use my hands to brace"},{"startTime":3226.229,"endTime":3233.725,"body":"on the power rack and do calf raises that way."},{"startTime":3233.745,"endTime":3235.417,"body":"Same thing can be done with a safety bar."},{"startTime":3235.417,"endTime":3241.431,"body":"So again, standing on a riser safety bar on your back, holding on to the power rack for"},{"startTime":3235.417,"endTime":3241.431,"body":"balance."},{"startTime":3241.472,"endTime":3248.177,"body":"Both of those super effective variations of calf raise for at home people, just annoying"},{"startTime":3241.472,"endTime":3248.177,"body":"because they take setup time."},{"startTime":3248.177,"endTime":3255.913,"body":"And so that's why I tend to veer more towards the single leg calf raise on the stair"},{"startTime":3248.177,"endTime":3255.913,"body":"versus trying to set up the bilateral calf raise."},{"startTime":3257.972,"endTime":3261.785,"body":"Yeah, yeah, I would say the same thing."},{"startTime":3262.186,"endTime":3264.868,"body":"I'm programming fewer and harder sets."},{"startTime":3264.868,"endTime":3277.46,"body":"I almost always take programs, calves to failure, but I'll provide a titration ramp up so"},{"startTime":3264.868,"endTime":3277.46,"body":"that people don't end up like I did, know, and incapacitated and unable to walk around."},{"startTime":3277.46,"endTime":3283.024,"body":"And I'll say like, leave it at like three RIR and then like scale, you know, titrate up"},{"startTime":3277.46,"endTime":3283.024,"body":"from there."},{"startTime":3284.694,"endTime":3287.314,"body":"I'm always doing a bilateral standing right now."},{"startTime":3287.314,"endTime":3294.654,"body":"I'm doing them on the pendulum squat actually, which I do like because the hip is really"},{"startTime":3287.314,"endTime":3294.654,"body":"the pressure point."},{"startTime":3295.354,"endTime":3303.594,"body":"All my, like my, my favorite calves, I would say my favorite calf machine of all time is"},{"startTime":3295.354,"endTime":3303.594,"body":"the Cybex kind of seated, like 45 degree angle one."},{"startTime":3303.594,"endTime":3309.354,"body":"It's, it's like a little, it's kind of like your, your linear hack squat sort of setup,"},{"startTime":3303.594,"endTime":3309.354,"body":"but it's like a calf raise there."},{"startTime":3309.354,"endTime":3313.686,"body":"And that's because you can push through the hip and you don't have to worry about like the"},{"startTime":3309.354,"endTime":3313.686,"body":"bracing through the core."},{"startTime":3313.686,"endTime":3314.477,"body":"or anything like that."},{"startTime":3314.477,"endTime":3316.608,"body":"It's just simpler, I would say."},{"startTime":3318.17,"endTime":3323.534,"body":"But yeah, lower rep range, like we talked about, no more than like twice per week."},{"startTime":3323.534,"endTime":3333.923,"body":"Unless someone really has like a, their calves to grow, you know, we can, they do respond"},{"startTime":3323.534,"endTime":3333.923,"body":"well to volume while you are still performing that volume."},{"startTime":3333.923,"endTime":3342.47,"body":"But when the volume returns to normal after your like calf cycle, there goes the kind of"},{"startTime":3333.923,"endTime":3342.47,"body":"the notable increased gains there."},{"startTime":3343.051,"endTime":3344.742,"body":"you can't hold on to them, huh?"},{"startTime":3344.742,"endTime":3351.432,"body":"no, because there was a time where I was training on five days per week, you know, in like"},{"startTime":3344.742,"endTime":3351.432,"body":"2021, no, 2020."},{"startTime":3351.432,"endTime":3352.642,"body":"And they actually did grow."},{"startTime":3352.642,"endTime":3354.082,"body":"was like, holy shit, it's working."},{"startTime":3354.082,"endTime":3359.232,"body":"And then like once I stopped and went back to a normal volume, like they literally"},{"startTime":3354.082,"endTime":3359.232,"body":"returned to where they were previously."},{"startTime":3359.232,"endTime":3364.124,"body":"was just accumulated fluids and stuff and like stress in the calves."},{"startTime":3365.135,"endTime":3366.795,"body":"so when you, I have a question on the pendulum."},{"startTime":3366.795,"endTime":3373.118,"body":"So does your pendulum have a gap at the bottom and then that's where you're putting your"},{"startTime":3366.795,"endTime":3373.118,"body":"feet so that you can get that full stretch?"},{"startTime":3373.559,"endTime":3374.118,"body":"Gotcha."},{"startTime":3374.118,"endTime":3374.329,"body":"Yeah."},{"startTime":3374.329,"endTime":3381.653,"body":"Mine does not have a gap at the bottom, which is unfortunate because I would love to do"},{"startTime":3374.329,"endTime":3381.653,"body":"them on the pendulum as well, but it's like, I can't even get the stretch if I put my foot"},{"startTime":3381.653,"endTime":3381.758,"body":"on."},{"startTime":3381.758,"endTime":3383.212,"body":"Yeah, the platform."},{"startTime":3383.212,"endTime":3385.056,"body":"Yeah, the platform doesn't go all way to the floor."},{"startTime":3385.056,"endTime":3386.069,"body":"There's a cup."},{"startTime":3386.069,"endTime":3390.52,"body":"mean, probably like eight inch, you know, difference."},{"startTime":3390.52,"endTime":3390.941,"body":"Yeah."},{"startTime":3390.941,"endTime":3391.713,"body":"Yeah."},{"startTime":3391.713,"endTime":3394.726,"body":"I wonder if I could cut the bottom of my platform, that'd be cool."},{"startTime":3395.768,"endTime":3398.551,"body":"Sweet, well I think that's all we got for Cavs and Abs."},{"startTime":3399.114,"endTime":3400.915,"body":"Yeah, so this was cool."},{"startTime":3400.915,"endTime":3405.638,"body":"I think we ended up getting way more deeper into it than we had originally thought and"},{"startTime":3400.915,"endTime":3405.638,"body":"planned."},{"startTime":3405.638,"endTime":3416.405,"body":"But I think for muscles that are typically overlooked, there was a lot of good takeaway in"},{"startTime":3405.638,"endTime":3416.405,"body":"here, specifically the flexion and extension of the trunk for the abs."},{"startTime":3416.466,"endTime":3422.29,"body":"I cannot stress how important that is and how you can train your abs like any other"},{"startTime":3416.466,"endTime":3422.29,"body":"muscle."},{"startTime":3422.29,"endTime":3423.421,"body":"Just take it seriously."},{"startTime":3423.421,"endTime":3428.894,"body":"You don't need a shit ton of reps or anything like that or sets, but just push them"},{"startTime":3423.421,"endTime":3428.894,"body":"through full."},{"startTime":3429.078,"endTime":3431.241,"body":"and extension and you'll at least get stimulus."},{"startTime":3431.241,"endTime":3436.567,"body":"cannot guarantee that they're actually gonna grow to a significant degree, but you will"},{"startTime":3431.241,"endTime":3436.567,"body":"definitely get a stimulus there."},{"startTime":3436.567,"endTime":3440.441,"body":"So as always guys, thank you for tuning in."},{"startTime":3440.441,"endTime":3442.794,"body":"Brian and I will talk to you next week."}]}