{"version":"1.0.0","segments":[{"startTime":27.456,"endTime":28.626,"body":"What is going on, guys?"},{"startTime":28.626,"endTime":29.706,"body":"Happy Tuesday."},{"startTime":29.706,"endTime":32.266,"body":"Welcome back to another episode of Eat, Train, Prosper."},{"startTime":32.266,"endTime":41.046,"body":"Today is Brian and myself, episode 166, and we are discussing current topics in the"},{"startTime":32.266,"endTime":41.046,"body":"evidence -based scene."},{"startTime":41.046,"endTime":50.716,"body":"Now, a bit of a caveat that Brian and I would like to put on the front of this episode is"},{"startTime":41.046,"endTime":50.716,"body":"we are not going to be digging into the research specifically on this episode like we do"},{"startTime":50.716,"endTime":52.778,"body":"in some other prior episodes."},{"startTime":52.778,"endTime":59.13,"body":"but we are really just going to have a higher level discussion and include some of our own"},{"startTime":52.778,"endTime":59.13,"body":"opinions, which may differ, right?"},{"startTime":59.13,"endTime":66.994,"body":"Again, fully transparent about just some of the high level things in the space that we"},{"startTime":59.13,"endTime":66.994,"body":"have been seeing more commonly and recently."},{"startTime":66.994,"endTime":73.876,"body":"Before we get into the nuts and bolts of today's topic, as always, Brian, can you kick us"},{"startTime":66.994,"endTime":73.876,"body":"off with some updates, please?"},{"startTime":74.013,"endTime":75.43299999999999,"body":"Yeah, that was a perfect intro."},{"startTime":75.43299999999999,"endTime":83.203,"body":"That's exactly the way I'd frame it to just kind of having a conversation about some"},{"startTime":75.43299999999999,"endTime":83.203,"body":"topics that seem to be sparking some interest in the industry right now."},{"startTime":83.203,"endTime":85.63300000000001,"body":"So hopefully you guys find that helpful."},{"startTime":85.63300000000001,"endTime":88.293,"body":"I have three updates today, so I'll be quick."},{"startTime":88.293,"endTime":93.273,"body":"First one is we just had a huge birthday bonanza the last week."},{"startTime":93.273,"endTime":100.923,"body":"I turned 42 and then my son actually turned seven in early September, but he"},{"startTime":100.923,"endTime":108.376,"body":"really wanted a pool party and the pools here stop allowing parties to occur after Labor"},{"startTime":100.923,"endTime":108.376,"body":"Day."},{"startTime":108.376,"endTime":111.888,"body":"So we just decided to do his party this prior weekend as well."},{"startTime":111.888,"endTime":115.979,"body":"So he turned seven, I guess, two weeks before he actually turned seven."},{"startTime":116.12,"endTime":117.38,"body":"Super fun."},{"startTime":117.56,"endTime":119.641,"body":"Got to got to do that."},{"startTime":120.041,"endTime":127.064,"body":"For my birthday, we tried to go out to eat as a family on Wednesday to a restaurant"},{"startTime":120.041,"endTime":127.064,"body":"downtown here in Boulder."},{"startTime":127.084,"endTime":129.277,"body":"And the kids were like just epically."},{"startTime":129.277,"endTime":139.857,"body":"I mean, I don't know that they've been this bad at a dinner in like a year and we took"},{"startTime":129.277,"endTime":139.857,"body":"them out and like the whole thing was just miserable like Trying to entertain them not"},{"startTime":139.857,"endTime":149.577,"body":"getting sat initially having a 15 minute wait them throwing a fit Getting sat throwing a"},{"startTime":139.857,"endTime":149.577,"body":"fit again not liking the food throwing another fit It was basically a pretty miserable"},{"startTime":149.577,"endTime":159.137,"body":"birthday dinner out for me So Kim and I went and had like a proper date night out where we"},{"startTime":149.577,"endTime":159.137,"body":"got like steak and potatoes and all that good stuff a few days later"},{"startTime":159.281,"endTime":161.342,"body":"And then we had Bryson's party the next day."},{"startTime":161.342,"endTime":166.366,"body":"So big, big kind of social hangout, lots of birthdays, all that good stuff."},{"startTime":166.667,"endTime":175.934,"body":"But more interesting than that, some buddies and I, so me and three other guys decided to"},{"startTime":166.667,"endTime":175.934,"body":"bike Rollins Pass on Sunday."},{"startTime":175.934,"endTime":181.579,"body":"So like two days prior to recording this and Rollins Pass is a."},{"startTime":182.22,"endTime":184.921,"body":"Call it an ATV or Jeep road."},{"startTime":184.982,"endTime":188.925,"body":"It's basically double track where you could fit like, you know,"},{"startTime":188.925,"endTime":193.085,"body":"an off -road vehicle of some sort or bikes like we're doing."},{"startTime":193.445,"endTime":199.515,"body":"and it basically starts at 9 ,200 feet by this tunnel called the Moffitt tunnel here in"},{"startTime":193.445,"endTime":199.515,"body":"Colorado."},{"startTime":199.515,"endTime":211.305,"body":"It's about an hour from Boulder and you kind of meander and wind up this mountain and you"},{"startTime":199.515,"endTime":211.305,"body":"literally just climb for the first 2300 feet of vertical."},{"startTime":211.305,"endTime":217.333,"body":"we're starting at 9 ,200 feet, which is already pretty high, almost two miles up."},{"startTime":217.405,"endTime":225.465,"body":"And then we're climbing up to 11 ,500 feet, which is over two miles up."},{"startTime":225.585,"endTime":230.205,"body":"And I've never biked in super thin air like that before."},{"startTime":230.205,"endTime":237.745,"body":"So it was something I was really looking forward to, especially as if you guys have"},{"startTime":230.205,"endTime":237.745,"body":"listened to any of our prior Instagram Q and A's, there's always questions about when I'm"},{"startTime":237.745,"endTime":238.945,"body":"going to do Leadville."},{"startTime":238.945,"endTime":246.267,"body":"And we've talked about Leadville being this like high altitude mountain biking race here"},{"startTime":238.945,"endTime":246.267,"body":"in Colorado that goes up to 12 ,500 feet."},{"startTime":246.267,"endTime":254.022,"body":"And I was always so nervous about this idea of biking at extreme elevation, thinking that"},{"startTime":246.267,"endTime":254.022,"body":"the air was going to be so thin and I wasn't going to be able to breathe and all that"},{"startTime":254.022,"endTime":254.623,"body":"stuff."},{"startTime":254.623,"endTime":258.275,"body":"And yes, at eleven thousand five hundred, the air was a bit thinner."},{"startTime":258.275,"endTime":260.40700000000004,"body":"It was a bit harder to breathe."},{"startTime":260.40700000000004,"endTime":264.509,"body":"But I was surprised at how."},{"startTime":265.65,"endTime":274.716,"body":"It didn't affect me as much as I thought it would have affected me, and I was still able"},{"startTime":265.65,"endTime":274.716,"body":"to press on the pedals and continue climbing and continue biking, even at eleven thousand"},{"startTime":274.716,"endTime":275.91700000000003,"body":"five hundred feet."},{"startTime":276.225,"endTime":278.296,"body":"so that was just a really cool experience."},{"startTime":278.296,"endTime":280.83799999999997,"body":"The whole ride took three and a half hours."},{"startTime":280.83799999999997,"endTime":283.309,"body":"It took us about two hours to get up."},{"startTime":283.309,"endTime":289.042,"body":"And then we kind of chilled at the top a little bit, slowly meandered down and then bombed"},{"startTime":283.309,"endTime":289.042,"body":"it down."},{"startTime":289.042,"endTime":297.867,"body":"Once we got about halfway and the terrain kind of, chilled out a little bit, but a really"},{"startTime":289.042,"endTime":297.867,"body":"cool experience, something that I think I'll probably do again, if and when Leadville"},{"startTime":297.867,"endTime":300.178,"body":"becomes a real opportunity."},{"startTime":300.308,"endTime":305.001,"body":"a couple of the other guys on the trip with us also want to do Leadville."},{"startTime":305.001,"endTime":306.061,"body":"And so."},{"startTime":306.205,"endTime":316.505,"body":"They were saying 2025, I think 2026 might be a more realistic endeavor given that it's 105"},{"startTime":306.205,"endTime":316.505,"body":"miles and none of us have done anything over 50 miles before."},{"startTime":317.025,"endTime":323.905,"body":"So we have a ways to go, but I'm excited to do it, to train for something and have a group"},{"startTime":317.025,"endTime":323.905,"body":"of guys that want to do it with me."},{"startTime":323.905,"endTime":328.625,"body":"So that was called Rollins Pass, if anyone ever wants to look that up, it's pretty cool."},{"startTime":328.725,"endTime":336.125,"body":"And then last update here is that, man, resting heart rate and HRV are just something so"},{"startTime":328.725,"endTime":336.125,"body":"interesting to me."},{"startTime":336.125,"endTime":343.225,"body":"And I'm still trying to figure out why sometimes they'll just like settle high."},{"startTime":343.225,"endTime":346.765,"body":"And for like two or three weeks, I'll be like resting heart rate at 46."},{"startTime":346.765,"endTime":350.625,"body":"And now for the last like two or three weeks, it's settled lower."},{"startTime":350.625,"endTime":356.055,"body":"And now my resting heart rate's like 37 or 38, almost like 10 points lower."},{"startTime":356.055,"endTime":357.465,"body":"And it does this sometimes."},{"startTime":357.465,"endTime":361.555,"body":"And I can't quite figure out the rhyme or reason for why it does it, but I'll go through."},{"startTime":361.555,"endTime":363.421,"body":"It's not even just like an acute."},{"startTime":363.421,"endTime":366.213,"body":"where it's like, I had an over trained day or I didn't sleep well."},{"startTime":366.213,"endTime":367.223,"body":"So my heart rate is higher."},{"startTime":367.223,"endTime":370.305,"body":"It's like when it decides to be higher, it's higher for like a few weeks."},{"startTime":370.305,"endTime":373.066,"body":"And then when it's lower, it's like lower for a few weeks."},{"startTime":373.066,"endTime":375.267,"body":"And I don't like feel differently or anything."},{"startTime":375.267,"endTime":379.59,"body":"It's just kind of some weird, some weird stuff I can't quite figure out."},{"startTime":379.63,"endTime":387.024,"body":"I don't know if anyone else experiences the same thing, but like right now I'm in a period"},{"startTime":379.63,"endTime":387.024,"body":"of time where it's been low for two or three straight weeks."},{"startTime":387.024,"endTime":392.937,"body":"And every morning I wake up and it's in the high thirties and my HRV is"},{"startTime":393.071,"endTime":403.507,"body":"insanely high as well, which I think is important thing to note for people I've mentioned"},{"startTime":393.071,"endTime":403.507,"body":"on the podcast before, but I've had so many DMs about HRV and people inquisitive about it."},{"startTime":403.707,"endTime":413.924,"body":"And one thing that people don't even realize, I think, is that having a lower heart rate"},{"startTime":403.707,"endTime":413.924,"body":"elicits a higher HRV in most cases, because what you're doing in HRV is you're measuring"},{"startTime":413.924,"endTime":416.435,"body":"the variability between heartbeats."},{"startTime":416.435,"endTime":419.076,"body":"And if your heart is racing really fast, like"},{"startTime":419.901,"endTime":423.381,"body":"then there's inevitably going to be less distance between your heartbeats."},{"startTime":423.381,"endTime":433.681,"body":"Whereas if your heartbeat is boom, boom, boom, then there's just inevitably going to be"},{"startTime":423.381,"endTime":433.681,"body":"more microseconds of distance between each of those heartbeats."},{"startTime":433.681,"endTime":437.471,"body":"So as your heart rate is lower, your HRV goes higher."},{"startTime":437.471,"endTime":439.561,"body":"And I think most people don't understand that."},{"startTime":439.561,"endTime":447.037,"body":"So as we compare my HRV when my heart rate is 46 to where it is when my heart rate is 39,"},{"startTime":439.561,"endTime":447.037,"body":"like,"},{"startTime":447.037,"endTime":453.177,"body":"nothing changes in the way I feel or in my breathing pattern or in anything like all of"},{"startTime":447.037,"endTime":453.177,"body":"the variables are the same."},{"startTime":453.177,"endTime":462.777,"body":"I'm doing it at 6 a on my couch in the same position, but the HRV will inevitably be"},{"startTime":453.177,"endTime":462.777,"body":"higher when the heart rate is lower and it will be lower when the heart rate is higher,"},{"startTime":462.777,"endTime":465.587,"body":"even from 39 to 46 beats."},{"startTime":465.587,"endTime":473.237,"body":"So imagine if your heart rate is 60 and you're not like a super fit cardiovascular phenom."},{"startTime":474.622,"endTime":479.644,"body":"then you will inevitably have a lower HRV just because your resting heart rate is higher."},{"startTime":479.944,"endTime":483.066,"body":"all that stuff has a lot of interplay in between it."},{"startTime":483.066,"endTime":485.587,"body":"And I think it's super interesting."},{"startTime":487.228,"endTime":489.148,"body":"And I'll probably do a post on it at some point."},{"startTime":489.148,"endTime":492.4,"body":"We still probably should have someone on to discuss it in more detail."},{"startTime":492.4,"endTime":497.212,"body":"We've touched on this with Mike Nelson when he was on our podcast, Dr."},{"startTime":497.212,"endTime":498.052,"body":"Mike."},{"startTime":499.249,"endTime":507.275,"body":"maybe a year, a little less than a year ago, but we probably should have someone on to"},{"startTime":499.249,"endTime":507.275,"body":"like straight up discuss HRV and some of these intricacies that I'm intrigued about."},{"startTime":507.275,"endTime":509.558,"body":"Maybe Mike would even be a good guy to do that."},{"startTime":509.558,"endTime":514.8620000000001,"body":"And then the last thing on HRV is just, I don't make training decisions based off of it."},{"startTime":515.5830000000001,"endTime":517.8050000000001,"body":"I let it guide me in a sense."},{"startTime":517.8050000000001,"endTime":521.948,"body":"And so there are times where my HRV is really poor, but I feel fine."},{"startTime":521.948,"endTime":525.881,"body":"And so I'm gonna train because I'm gonna ignore that the HRV told me it wasn't good."},{"startTime":525.881,"endTime":528.193,"body":"And I'm just gonna say, I feel good and I'm gonna train."},{"startTime":528.379,"endTime":534.011,"body":"and then there's other times, like, for example, yesterday, we just did this three and a"},{"startTime":528.379,"endTime":534.011,"body":"half hour bike ride on Sunday."},{"startTime":534.011,"endTime":538.013,"body":"So I woke up Monday and I had great HRV and great heart rate."},{"startTime":538.013,"endTime":541.765,"body":"And I was like, wow, that's so interesting that I biked for three and a half hours in the"},{"startTime":538.013,"endTime":541.765,"body":"mountains."},{"startTime":541.765,"endTime":545.576,"body":"And I'm still getting all these great readings because I don't feel great."},{"startTime":545.936,"endTime":551.499,"body":"And so what I did in that case is I didn't work out immediately because I didn't feel like"},{"startTime":545.936,"endTime":551.499,"body":"I wanted to."},{"startTime":551.499,"endTime":558.171,"body":"And as the day went on and I had some food and I got to walk in and I did some work and"},{"startTime":551.499,"endTime":558.171,"body":"all that, I started to feel better."},{"startTime":558.235,"endTime":560.246,"body":"And so at that point I decided to work out."},{"startTime":560.246,"endTime":570.551,"body":"And so I do think that ultimately your decision as to whether you honor what your heart"},{"startTime":560.246,"endTime":570.551,"body":"rate and HRV numbers are saying and make decisions based off of that or not should"},{"startTime":570.551,"endTime":578.375,"body":"probably be based more on the way you feel and using that HRV and heart rate data as just"},{"startTime":570.551,"endTime":578.375,"body":"like some additional insight."},{"startTime":578.375,"endTime":583.597,"body":"But the way that you feel subjectively should be the primary determinant of whether you"},{"startTime":578.375,"endTime":583.597,"body":"work out and"},{"startTime":588.35,"endTime":592.361,"body":"I would love to play a little bit of devil's advocate on that."},{"startTime":592.361,"endTime":600.613,"body":"And I'm not saying that I'm right or anything like that by any stretch of the imagination,"},{"startTime":592.361,"endTime":600.613,"body":"but I'm in a bit of like a slump, we can call it."},{"startTime":600.613,"endTime":602.104,"body":"I haven't been feeling great."},{"startTime":602.104,"endTime":609.756,"body":"I think I'm going through some, I get these periods in my life where I just feel"},{"startTime":602.104,"endTime":609.756,"body":"emotionless, empty."},{"startTime":609.756,"endTime":614.027,"body":"Like not bad emotions, not good emotions, but like there's just no emotions, right?"},{"startTime":614.027,"endTime":617.428,"body":"And I'm kind of crawling out of one of those now."},{"startTime":617.662,"endTime":624.575,"body":"And I really have to just like follow my structure and my schedule or I just don't feel"},{"startTime":617.662,"endTime":624.575,"body":"like doing anything."},{"startTime":624.715,"endTime":627.336,"body":"And I had a day where I almost didn't train."},{"startTime":627.336,"endTime":628.517,"body":"I think it was Saturday."},{"startTime":628.517,"endTime":629.887,"body":"I just felt like dog shit."},{"startTime":629.887,"endTime":633.919,"body":"Mood was just in the gutter and I was like, no, go in, get your shit done."},{"startTime":634.119,"endTime":641.022,"body":"PRs, like good PRs, not like Aaron returning from hernia PRs, like even beating prior"},{"startTime":634.119,"endTime":641.022,"body":"numbers PRs."},{"startTime":641.022,"endTime":643.233,"body":"And I was sitting there and I'm like, man, this is wild."},{"startTime":643.233,"endTime":645.264,"body":"Like I did not, I don't want to be here today."},{"startTime":645.264,"endTime":646.854,"body":"I'm in a pissy mood."},{"startTime":646.88,"endTime":650.76,"body":"And that has not impacted my performance whatsoever."},{"startTime":651.34,"endTime":653.19,"body":"And I just found it really fascinating."},{"startTime":653.19,"endTime":658.29,"body":"And I often do find myself kind of conflicted with that because there's numerous times."},{"startTime":658.29,"endTime":667.05,"body":"I think back to like when I was, when we, when you still had the gym, the first time I put"},{"startTime":658.29,"endTime":667.05,"body":"315 over my head, felt like dog shit."},{"startTime":667.05,"endTime":668.72,"body":"My shoulder was killing me."},{"startTime":668.72,"endTime":675.63,"body":"And I was, my plan was to not even try to do the lifts because my shoulder hurt so bad and"},{"startTime":668.72,"endTime":675.63,"body":"I felt like shit."},{"startTime":675.63,"endTime":676.596,"body":"And I"},{"startTime":676.596,"endTime":679.918,"body":"by far one of my best overhead performances I've ever had."},{"startTime":679.918,"endTime":690.974,"body":"So I always find this thing like really interesting is it's, I do think it's a good proxy,"},{"startTime":679.918,"endTime":690.974,"body":"but I think the word proxy is a good usage because it's not always like causative."},{"startTime":691.929,"endTime":699.941,"body":"So you're saying subjectively, you didn't feel like you wanted to work out, but you"},{"startTime":691.929,"endTime":699.941,"body":"actually don't have like heart rate or HRV data to say whether maybe that was telling you"},{"startTime":699.941,"endTime":701.392,"body":"like, dude, you should go work out."},{"startTime":701.392,"endTime":703.172,"body":"Like you're in great shape right now."},{"startTime":703.753,"endTime":707.043,"body":"so yeah, no, I mean, I think that's why it's a multifactorial system."},{"startTime":707.043,"endTime":712.685,"body":"Like, like I love having the data because I can see the data, but I don't let that data"},{"startTime":707.043,"endTime":712.685,"body":"affect me."},{"startTime":712.685,"endTime":716.916,"body":"It's like when the people use sleep apps and they see shitty sleep, but they thought they"},{"startTime":712.685,"endTime":716.916,"body":"had good sleep."},{"startTime":716.916,"endTime":720.877,"body":"And then suddenly they have a really bad day because their app told them they had bad"},{"startTime":716.916,"endTime":720.877,"body":"sleep."},{"startTime":721.061,"endTime":721.461,"body":"Yeah."},{"startTime":721.461,"endTime":722.682,"body":"don't let that affect me either."},{"startTime":722.682,"endTime":728.957,"body":"I wake up and I make a decision about how I slept and then I look at my sleep app and I"},{"startTime":722.682,"endTime":728.957,"body":"don't let that affect kind of how I live my day."},{"startTime":728.957,"endTime":739.554,"body":"And I think similarly, we can can compare that to kind of what you you mentioned as well"},{"startTime":728.957,"endTime":739.554,"body":"in that sometimes the way that you feel isn't always perfectly representative of what"},{"startTime":739.554,"endTime":743.407,"body":"you're going to do in in your implementation of it or whatever."},{"startTime":743.407,"endTime":746.068,"body":"So, yeah, like I, I, I relate."},{"startTime":746.068,"endTime":747.029,"body":"I understand that."},{"startTime":747.029,"endTime":750.077,"body":"I guess to push back and play one more."},{"startTime":750.077,"endTime":752.477,"body":"thought experiment here."},{"startTime":754.036,"endTime":765.497,"body":"In situations like that, maybe not this specific one, but in the past, as you think"},{"startTime":754.036,"endTime":765.497,"body":"through that, or this specific one, maybe, do you feel like you pay a price for going in"},{"startTime":765.497,"endTime":771.587,"body":"and having this incredible performance and this monumental effort on a day where maybe you"},{"startTime":765.497,"endTime":771.587,"body":"don't feel the best?"},{"startTime":771.587,"endTime":776.607,"body":"Do you feel like there's a price to pay for the next 1234 days after that?"},{"startTime":776.607,"endTime":779.677,"body":"Or is it just like you're riding high on this?"},{"startTime":779.677,"endTime":784.142,"body":"PR that you had and like everything now is suddenly better because you had this great"},{"startTime":779.677,"endTime":784.142,"body":"training session."},{"startTime":785.106,"endTime":786.137,"body":"So that's the thing."},{"startTime":786.137,"endTime":795.042,"body":"And that's why I really went in because like I said, I've been in this kind of emotionless"},{"startTime":786.137,"endTime":795.042,"body":"funk where like I was, it was more so like, cool."},{"startTime":795.042,"endTime":796.373,"body":"You know, I was able to progress."},{"startTime":796.373,"endTime":798.204,"body":"Like I like that, but it didn't like change my day."},{"startTime":798.204,"endTime":799.675,"body":"I still had a crappy day."},{"startTime":799.675,"endTime":802.446,"body":"I still was like low mood, those sorts of things."},{"startTime":802.907,"endTime":806.268,"body":"But what I find is I've my feelings will lie."},{"startTime":806.268,"endTime":809.771,"body":"And I say, I say this with clients all the time, like your feelings will lie to you at"},{"startTime":806.268,"endTime":809.771,"body":"times."},{"startTime":809.771,"endTime":812.33,"body":"And that's why I really like the structure and the schedule."},{"startTime":812.33,"endTime":820.687,"body":"But if I would have went in and like, hey, I'm supposed to get nine reps for, you know, a"},{"startTime":812.33,"endTime":820.687,"body":"rep improvement and I get like five, I'm like, okay, performance is piss poor."},{"startTime":820.687,"endTime":823.549,"body":"We're wasting our time here and I would leave."},{"startTime":823.81,"endTime":827.342,"body":"But it's just not always like super cut and dry, unfortunate."},{"startTime":827.857,"endTime":837.514,"body":"Yeah, I think for you and I, it's also interesting just looking at it from a higher level"},{"startTime":827.857,"endTime":837.514,"body":"perspective because you and I are both pretty low affect where we both trend pretty"},{"startTime":837.514,"endTime":841.106,"body":"neutral and we aren't very high and very low."},{"startTime":841.106,"endTime":844.388,"body":"And so like I relate, like I understand exactly what you're saying."},{"startTime":844.388,"endTime":857.397,"body":"In many times, I sometimes wish I had more of that emotional grit or that emotional"},{"startTime":844.388,"endTime":857.397,"body":"volatility even, because sometimes I wish that I could feel more and feel less."},{"startTime":858.31,"endTime":863.536,"body":"or feel more about certain things like feel highs and feel lows, but I'm always in the"},{"startTime":858.31,"endTime":863.536,"body":"neutral state."},{"startTime":863.536,"endTime":875.589,"body":"And so it is kind of hard to ascertain or kind of pick out why or how I might be feeling a"},{"startTime":863.536,"endTime":875.589,"body":"certain way and whether that should in fact affect the decision that I make."},{"startTime":875.932,"endTime":876.698,"body":"Exactly."},{"startTime":876.698,"endTime":877.499,"body":"Yeah."},{"startTime":878.941,"endTime":880.355,"body":"All right, what's going on with you?"},{"startTime":881.188,"endTime":891.262,"body":"Okay, so first that is a top of my mind while it's here I don't know if I already did this"},{"startTime":881.188,"endTime":891.262,"body":"but our cream of rice that we've you Been making over the however many months is up our"},{"startTime":891.262,"endTime":901.496,"body":"web store is up only in Indonesia for right now But we have product so this we have here"},{"startTime":891.262,"endTime":901.496,"body":"so everyone on YouTube can see it's pretty cool It's very cool to see something come like"},{"startTime":901.496,"endTime":910.644,"body":"full circle And I'm very proud of it as is everyone and it's been very what I really like"},{"startTime":901.496,"endTime":910.644,"body":"is I know what's in it"},{"startTime":910.644,"endTime":917.127,"body":"because I put it in there, you know, and like did it also, I know there's like no, there's"},{"startTime":910.644,"endTime":917.127,"body":"no trust that has to go into anything."},{"startTime":917.127,"endTime":917.947,"body":"I mean, don't get me wrong."},{"startTime":917.947,"endTime":928.811,"body":"This is purely for my own selfish reasons because everyone has to like trust me, which I"},{"startTime":917.947,"endTime":928.811,"body":"don't really like, I'm, it's, it's a tangible, which feels really, really cool."},{"startTime":928.811,"endTime":937.875,"body":"Like so far everything business related has been, you know, online, which is still, you"},{"startTime":928.811,"endTime":937.875,"body":"know, very real of course, but it's less tangible than like holding something in my hands."},{"startTime":939.116,"endTime":940.306,"body":"So that's been cool."},{"startTime":942.009,"endTime":948.197,"body":"We unloaded our first gym order this past Tuesday that came in."},{"startTime":948.439,"endTime":950.902,"body":"It was a hellacious day."},{"startTime":950.902,"endTime":952.594,"body":"Let's just put it that way."},{"startTime":954.536,"endTime":966.306,"body":"It was just like it was just long manual labor, figuring things out on the fly, not being"},{"startTime":954.536,"endTime":966.306,"body":"able to communicate with the like workers, which I mean, don't get me wrong."},{"startTime":966.306,"endTime":970.329,"body":"Like it's time for me to learn Bahasa, which is Indonesian."},{"startTime":970.589,"endTime":979.446,"body":"But yeah, and there was numerous like there was numerous times where I literally thought"},{"startTime":970.589,"endTime":979.446,"body":"to myself like these motherfuckers built the pyramids, however many thousands of years"},{"startTime":979.446,"endTime":981.078,"body":"ago, like we can figure this out."},{"startTime":981.078,"endTime":983.399,"body":"But I mean, it really felt like that."},{"startTime":984.0,"endTime":990.54,"body":"And you just, you have a new appreciation for how heavy some of these machines are with"},{"startTime":984.0,"endTime":990.54,"body":"like a calf raise."},{"startTime":990.54,"endTime":994.02,"body":"It has like a, you know, a 400 pound stack or whatever."},{"startTime":994.34,"endTime":1002.28,"body":"like half, about half of them were all about 125 kilos or up or heavier."},{"startTime":1002.28,"endTime":1009.6,"body":"The heaviest being the calf raise, which was 253 kilos, which is literally like well over"},{"startTime":1002.28,"endTime":1009.6,"body":"500 pounds."},{"startTime":1010.58,"endTime":1011.26,"body":"Yeah."},{"startTime":1011.26,"endTime":1013.434,"body":"It was just hell to move."},{"startTime":1013.434,"endTime":1015.045,"body":"absolute hell."},{"startTime":1015.685,"endTime":1018.647,"body":"So I'm very glad it's over."},{"startTime":1018.647,"endTime":1028.483,"body":"And then for the next order, the gym will just be far enough along where we can like use a"},{"startTime":1018.647,"endTime":1028.483,"body":"forklift and like do things properly, at least to get it in and then up the stairs will"},{"startTime":1028.483,"endTime":1029.213,"body":"still have to do it."},{"startTime":1029.213,"endTime":1034.58,"body":"But an adventure for sure everything it's just been an adventure."},{"startTime":1034.58,"endTime":1037.545,"body":"Did you have to carry that calf machine up the stairs?"},{"startTime":1038.4479999999999,"endTime":1040.429,"body":"we did not get that one up the stairs."},{"startTime":1040.429,"endTime":1044.3310000000001,"body":"like everything that was like under a certain threshold, we carried it up the stairs."},{"startTime":1044.3310000000001,"endTime":1053.795,"body":"And what we literally did was like everything, all the machines were like on a pallet"},{"startTime":1044.3310000000001,"endTime":1053.795,"body":"screwed into a pallet and like wrapped, put rope through the corners of the pallet."},{"startTime":1054.436,"endTime":1059.878,"body":"And then would take like a, I think like a two by four, but like a thicker, stronger"},{"startTime":1054.436,"endTime":1059.878,"body":"version of that."},{"startTime":1059.878,"endTime":1064.64,"body":"And would like put that under the ropes and then would like lift that."},{"startTime":1064.848,"endTime":1070.717,"body":"So like a guy on each corner and then people like stabilizing it, but man, it was brutal."},{"startTime":1070.717,"endTime":1071.758,"body":"Absolutely brutal."},{"startTime":1071.758,"endTime":1076.264,"body":"I came home just like exhausted and wiped out and just like spent."},{"startTime":1076.507,"endTime":1079.133,"body":"Yeah, I mean, you texted me and said we couldn't do the podcast."},{"startTime":1079.133,"endTime":1081.767,"body":"So like, you know that you were worked."},{"startTime":1082.068,"endTime":1083.33,"body":"Yeah, I came home."},{"startTime":1083.33,"endTime":1084.983,"body":"had like two outstanding check -ins to do."},{"startTime":1084.983,"endTime":1089.249,"body":"actually, got up super early to like make sure I got, you know, all my check -ins done."},{"startTime":1089.249,"endTime":1091.062,"body":"I was almost able to get through all of them."},{"startTime":1091.062,"endTime":1091.753,"body":"And I came home."},{"startTime":1091.753,"endTime":1092.705,"body":"I like wrapped those up."},{"startTime":1092.705,"endTime":1095.098,"body":"was like running on fumes, like showered and."},{"startTime":1097.002,"endTime":1097.832,"body":"Yeah."},{"startTime":1098.575,"endTime":1106.258,"body":"So happy that's here and behind us and you the first one down now we'll have two more to"},{"startTime":1098.575,"endTime":1106.258,"body":"do."},{"startTime":1108.198,"endTime":1110.033,"body":"I think that's it for me today."},{"startTime":1110.365,"endTime":1111.686,"body":"Okay, sweet."},{"startTime":1112.306,"endTime":1113.027,"body":"Word up?"},{"startTime":1113.027,"endTime":1114.448,"body":"Well, let's jump in."},{"startTime":1116.05,"endTime":1128.641,"body":"there's this separated out into kind of six or five, five sections of kind of current"},{"startTime":1116.05,"endTime":1128.641,"body":"topics that we want to discuss that seem to be top of mind in the evidence -based space."},{"startTime":1130.743,"endTime":1135.827,"body":"So the first one is training volume throughout training age."},{"startTime":1136.148,"endTime":1137.519,"body":"And so we've..."},{"startTime":1137.519,"endTime":1144.843,"body":"Kind of touched on this one before, but I think it's productive and helpful for us to kind"},{"startTime":1137.519,"endTime":1144.843,"body":"of go in and spend a little bit more time on it."},{"startTime":1144.843,"endTime":1154.328,"body":"So the general idea, I think, out there of training volume is that it just goes up as you"},{"startTime":1144.843,"endTime":1154.328,"body":"increase in training age."},{"startTime":1154.328,"endTime":1163.923,"body":"I think most people would say that that's kind of the general trend of research is, you"},{"startTime":1154.328,"endTime":1163.923,"body":"become more trained, you need to do more training volume to continue to elicit the same"},{"startTime":1163.923,"endTime":1164.824,"body":"response."},{"startTime":1164.824,"endTime":1166.887,"body":"But I don't think it..."},{"startTime":1166.887,"endTime":1168.418,"body":"quite works exactly like that."},{"startTime":1168.418,"endTime":1171.159,"body":"fact, I don't think it works really like that at all."},{"startTime":1172.179,"endTime":1176.141,"body":"because in the beginning, when you first start training, anything works."},{"startTime":1176.141,"endTime":1185.945,"body":"So in that case, yeah, you could start with one set per muscle group and then your line"},{"startTime":1176.141,"endTime":1185.945,"body":"might actually look like for a while it goes up."},{"startTime":1185.945,"endTime":1190.527,"body":"And I think that that is sort of what happens up to the intermediate stage."},{"startTime":1190.527,"endTime":1195.259,"body":"So you can start training with one set per muscle group or two sets or whatever."},{"startTime":1195.259,"endTime":1195.929,"body":"And"},{"startTime":1196.347,"endTime":1207.216,"body":"Because you're brand new and because you have no stimulus from weight training in the"},{"startTime":1196.347,"endTime":1207.216,"body":"past, that one set is going to produce some crazy good gains for you and you'll get"},{"startTime":1207.216,"endTime":1207.927,"body":"stronger."},{"startTime":1207.927,"endTime":1209.808,"body":"You'll add hypertrophy."},{"startTime":1210.148,"endTime":1214.792,"body":"And at some point that one set will likely stop working."},{"startTime":1216.073,"endTime":1220.817,"body":"And now you kind of begin to have to make some training decisions."},{"startTime":1221.278,"endTime":1222.849,"body":"Is it that you need to work harder?"},{"startTime":1222.849,"endTime":1224.23,"body":"Do you need to work closer to failure?"},{"startTime":1224.23,"endTime":1225.565,"body":"Do you need to do more volume?"},{"startTime":1225.565,"endTime":1227.756,"body":"Do you need to do more volume and work closer to failure?"},{"startTime":1227.756,"endTime":1230.517,"body":"Do you need to change exercise selection?"},{"startTime":1230.517,"endTime":1241.46,"body":"I mean, there's a ton of variables that go into it, but focusing here strictly on volume,"},{"startTime":1230.517,"endTime":1241.46,"body":"I think that the entrance into the intermediate stage is going to have you utilize more"},{"startTime":1241.46,"endTime":1242.49,"body":"volume."},{"startTime":1242.851,"endTime":1249.473,"body":"And the reason that I think the intermediate stage has this response is because"},{"startTime":1251.333,"endTime":1255.056,"body":"you now have sensitivity to the stimulus."},{"startTime":1256.359,"endTime":1259.081,"body":"You probably are not capable of going."},{"startTime":1260.897,"endTime":1273.648,"body":"as muscle specific and what's the word I'm looking for as focused with your exercise"},{"startTime":1260.897,"endTime":1273.648,"body":"execution as somebody who's advanced."},{"startTime":1273.648,"endTime":1282.955,"body":"So because your execution is now decent because you're an intermediate but maybe not as"},{"startTime":1273.648,"endTime":1282.955,"body":"precise as if you were advanced, you do need to do a bit more volume and you can handle"},{"startTime":1282.955,"endTime":1290.101,"body":"more volume because you're no longer that noob who is getting extreme doms from just a"},{"startTime":1282.955,"endTime":1290.101,"body":"small amount of."},{"startTime":1290.989,"endTime":1299.611,"body":"so I think intermediate stage starts somewhere between six and six months and two years,"},{"startTime":1290.989,"endTime":1299.611,"body":"really depending on how dedicated you are to the craft."},{"startTime":1299.872,"endTime":1303.213,"body":"and so I'll hold off on advanced for a second and kick this over to you."},{"startTime":1303.213,"endTime":1312.515,"body":"But I think starting with a small amount of volume, it doesn't have to be one set, but"},{"startTime":1303.213,"endTime":1312.515,"body":"something small in the beginning is, is probably a prudent move."},{"startTime":1312.975,"endTime":1319.267,"body":"and then as you kind of get into that six month to two year stage where you would be"},{"startTime":1312.975,"endTime":1319.267,"body":"entering intermediate,"},{"startTime":1319.827,"endTime":1322.698,"body":"The volume generally kicks up at that point."},{"startTime":1322.698,"endTime":1324.09,"body":"What do you think about that?"},{"startTime":1324.882,"endTime":1326.673,"body":"Yeah, I I think."},{"startTime":1328.735,"endTime":1336.183,"body":"I think I mean, I agree with it completely to look at it from a slightly larger lens, I"},{"startTime":1328.735,"endTime":1336.183,"body":"think."},{"startTime":1338.5,"endTime":1348.148,"body":"I know we often speak about the like the, you know, the novice, the beginner, the"},{"startTime":1338.5,"endTime":1348.148,"body":"intermediate, the advanced in terms of like volume, you know, in, execution and stuff."},{"startTime":1348.148,"endTime":1359.698,"body":"What I also think is still very pertinent, but it's less hard to quantify or the"},{"startTime":1348.148,"endTime":1359.698,"body":"peripheral things in relation to like, you know, training how seriously you're like taking"},{"startTime":1359.698,"endTime":1366.524,"body":"your diet, the priority of this in your life over like, Hey, I'm always hitting my"},{"startTime":1359.698,"endTime":1366.524,"body":"training sessions versus like,"},{"startTime":1367.872,"endTime":1371.592,"body":"I'm dating some girl now, I'm not gonna go to the gym like for two weeks or something like"},{"startTime":1367.872,"endTime":1371.592,"body":"that."},{"startTime":1371.592,"endTime":1375.392,"body":"Like I do think these things are very correlative with that training age."},{"startTime":1375.392,"endTime":1379.652,"body":"And it's really just like how important it becomes, you know, to you."},{"startTime":1379.652,"endTime":1386.202,"body":"And typically with that as those, as you learn more, you start to explore a little bit."},{"startTime":1386.202,"endTime":1392.112,"body":"And that is typically goes with like, okay, now I'm going to do more because I enjoy it."},{"startTime":1392.112,"endTime":1397.086,"body":"don't, maybe I do wanna spend more than 45 minutes training because I enjoy being here."},{"startTime":1397.086,"endTime":1407.139,"body":"You know, for me personally, when I really kind of caught the bug of like loving it, I"},{"startTime":1397.086,"endTime":1407.139,"body":"would I was just down to train for two hours because I was just happy to be there."},{"startTime":1407.139,"endTime":1414.922,"body":"You know, so I do think that there's likely a few different variables that go into why"},{"startTime":1407.139,"endTime":1414.922,"body":"your volume goes up."},{"startTime":1414.922,"endTime":1420.956,"body":"But it probably has to do with like enjoyment exploration, some of those like peripheral"},{"startTime":1414.922,"endTime":1420.956,"body":"things instead of just like."},{"startTime":1420.956,"endTime":1424.118,"body":"someone said, I'm an intermediate now, I should do more."},{"startTime":1424.118,"endTime":1427.62,"body":"It's likely a combination of things that influence that."},{"startTime":1428.272,"endTime":1437.116,"body":"Yeah, I think that's a really good point and I'm glad you kind of brought it back to that,"},{"startTime":1428.272,"endTime":1437.116,"body":"which brings up another thought in my mind, which is if someone has that incredible"},{"startTime":1437.116,"endTime":1439.717,"body":"passion and love for being in the gym."},{"startTime":1441.821,"endTime":1449.344,"body":"Do you think there is detriment or caution that they need to take if they're a novice,"},{"startTime":1441.821,"endTime":1449.344,"body":"like straight beginner and they're like, my God, I'm two weeks into the gym and I'm"},{"startTime":1449.344,"endTime":1450.425,"body":"obsessed with it."},{"startTime":1450.425,"endTime":1452.136,"body":"And I know volume is so important."},{"startTime":1452.136,"endTime":1460.719,"body":"So now I'm going to go and I'm going to spend two hours in the gym, four days a week, five"},{"startTime":1452.136,"endTime":1460.719,"body":"days a week, but I'm only like two weeks into training, but I've caught the bug, you know."},{"startTime":1462.368,"endTime":1466.788,"body":"The people who are like that, right?"},{"startTime":1466.788,"endTime":1479.288,"body":"They're either going to be your, my goodness, Jay Cutler, the Anton dude who just turned"},{"startTime":1466.788,"endTime":1479.288,"body":"pro at 19 years old, like the first 19 year old IFBB pro in however many years or"},{"startTime":1479.288,"endTime":1485.408,"body":"whatever, or they're going to be that person who's like, has the intention span of like a"},{"startTime":1479.288,"endTime":1485.408,"body":"goldfish."},{"startTime":1485.408,"endTime":1487.038,"body":"Who's like, I'm crazy into training now."},{"startTime":1487.038,"endTime":1489.456,"body":"And they're all about it for like three weeks and then."},{"startTime":1489.456,"endTime":1490.29,"body":"They burn out."},{"startTime":1490.29,"endTime":1492.282,"body":"never lift again in their entire life sort of thing."},{"startTime":1492.282,"endTime":1502.981,"body":"I think you kind of go one of two ways, more likely than not the latter obviously, but I"},{"startTime":1492.282,"endTime":1502.981,"body":"think if you're super new into it, you just can't, you can't get enough quality"},{"startTime":1502.981,"endTime":1509.286,"body":"information in such a short time period for that I would say to be actually impactful or"},{"startTime":1502.981,"endTime":1509.286,"body":"detrimental."},{"startTime":1509.81,"endTime":1511.331,"body":"Yeah, that's interesting."},{"startTime":1511.331,"endTime":1519.076,"body":"And even if they are doing a ton of volume as a brand new novice, it's likely that the"},{"startTime":1511.331,"endTime":1519.076,"body":"majority of that volume isn't even like super stimulative."},{"startTime":1519.357,"endTime":1521.839,"body":"They're just moving weight from point A to point B."},{"startTime":1521.839,"endTime":1525.141,"body":"They're not really like targeting the specific muscles."},{"startTime":1525.602,"endTime":1528.344,"body":"Exercise selection is probably all over the place."},{"startTime":1528.344,"endTime":1536.221,"body":"It's probably unlikely that they're working close to failure, because if you're doing a"},{"startTime":1528.344,"endTime":1536.221,"body":"ton of sets as you just begin, like the response you're going to get is."},{"startTime":1536.221,"endTime":1539.501,"body":"crippling soreness and you're probably not going to do that again."},{"startTime":1540.121,"endTime":1548.801,"body":"So I do think there's some kind of like intrinsic lessons there that apply more globally"},{"startTime":1540.121,"endTime":1548.801,"body":"across the board."},{"startTime":1548.801,"endTime":1560.781,"body":"But this does kind of bring me into the next part of volume throughout training age, which"},{"startTime":1548.801,"endTime":1560.781,"body":"is that volume differs based on a number of factors, exercise selection being a very"},{"startTime":1560.781,"endTime":1562.101,"body":"obvious one."},{"startTime":1562.201,"endTime":1565.391,"body":"So saying that I do 12 sets for my quads,"},{"startTime":1565.391,"endTime":1571.649,"body":"It's very different to be doing six sets of leg press and six sets of hack squats versus."},{"startTime":1573.341,"endTime":1580.451,"body":"seven, eight sets of leg extensions and two sets of hack squats or four sets of hack"},{"startTime":1573.341,"endTime":1580.451,"body":"squats or whatever that is."},{"startTime":1580.451,"endTime":1581.941,"body":"mean, that volume is not equal."},{"startTime":1581.941,"endTime":1585.481,"body":"And then other volume that's not equal is how close you are to failure."},{"startTime":1585.481,"endTime":1594.281,"body":"So imagine somebody is like, yeah, I'm doing 25 sets a week, but they're doing all leg"},{"startTime":1585.481,"endTime":1594.281,"body":"extensions to five RIR or something like that."},{"startTime":1594.281,"endTime":1600.041,"body":"Like that's an extreme example that nobody would actually do because 25 sets of leg"},{"startTime":1594.281,"endTime":1600.041,"body":"extensions is absurd."},{"startTime":1600.041,"endTime":1602.781,"body":"But just for this thought experiment,"},{"startTime":1603.453,"endTime":1612.903,"body":"whether you train to failure or not trained to failure and which exercises you're choosing"},{"startTime":1603.453,"endTime":1612.903,"body":"all change the stimulus that your quads receive from what you're doing."},{"startTime":1612.903,"endTime":1619.873,"body":"And so that's where like, I don't love the conversation when these people DM me and they"},{"startTime":1612.903,"endTime":1619.873,"body":"say, well, how much volume should I be doing?"},{"startTime":1619.873,"endTime":1621.543,"body":"I'm doing six to 10 sets right now."},{"startTime":1621.543,"endTime":1622.373,"body":"Should I be doing more?"},{"startTime":1622.373,"endTime":1624.633,"body":"And I'm like, what does your volume look like?"},{"startTime":1624.633,"endTime":1626.893,"body":"Like, I can't answer that question for you."},{"startTime":1626.893,"endTime":1628.343,"body":"Like, are you getting sore?"},{"startTime":1628.343,"endTime":1629.323,"body":"Are you getting a pump?"},{"startTime":1629.323,"endTime":1630.353,"body":"Are you progressing?"},{"startTime":1630.353,"endTime":1631.125,"body":"Like,"},{"startTime":1631.739,"endTime":1636.141,"body":"Those are probably more important questions than how much volume you're actually doing."},{"startTime":1637.287,"endTime":1639.703,"body":"So yeah, anything to kind of add to that thought."},{"startTime":1640.254,"endTime":1651.879,"body":"Yeah, I mean, I think that is the golden question that people don't really want to talk"},{"startTime":1640.254,"endTime":1651.879,"body":"about is, unfortunately, and I really wish this wasn't the case, like the answer, like you"},{"startTime":1651.879,"endTime":1653.399,"body":"said, it's not a simple answer."},{"startTime":1653.399,"endTime":1655.47,"body":"It's not four sets per week."},{"startTime":1655.47,"endTime":1656.881,"body":"It's not six sets per week."},{"startTime":1656.881,"endTime":1665.374,"body":"You know, it really does depend, especially once we get into kind of the next little"},{"startTime":1656.881,"endTime":1665.374,"body":"section in terms of like exercise execution, right?"},{"startTime":1665.374,"endTime":1670.156,"body":"You take like someone who has really developed like quads who's"},{"startTime":1670.272,"endTime":1672.552,"body":"you know, built to squat or something like that."},{"startTime":1672.552,"endTime":1687.732,"body":"The amount of stimulus in probably CNS, like overstimulation or fatigue that they can"},{"startTime":1672.552,"endTime":1687.732,"body":"induce on like one set of hack squats to the house is probably 10 X what that novice could"},{"startTime":1687.732,"endTime":1689.492,"body":"do on a hack squat."},{"startTime":1689.492,"endTime":1690.332,"body":"You know what I mean?"},{"startTime":1690.332,"endTime":1692.552,"body":"And it just doesn't translate."},{"startTime":1692.552,"endTime":1693.662,"body":"It's not a one -to -one."},{"startTime":1693.662,"endTime":1696.786,"body":"There's so many factors that go into it."},{"startTime":1696.786,"endTime":1697.836,"body":"in the unfortunate reality."},{"startTime":1697.836,"endTime":1702.217,"body":"I mean, even across, I know we talked about this on a couple episodes ago, the design of"},{"startTime":1697.836,"endTime":1702.217,"body":"the hack squat."},{"startTime":1702.217,"endTime":1710.75,"body":"If you have like a really well designed hack squat where you can sit on your heels, ass to"},{"startTime":1702.217,"endTime":1710.75,"body":"grass and get that great stretch, that's different than one that's going to force it to be"},{"startTime":1710.75,"endTime":1711.93,"body":"much more like hip driven."},{"startTime":1711.93,"endTime":1718.962,"body":"Like there's just so many variables and it really is important to truly help someone."},{"startTime":1719.022,"endTime":1726.034,"body":"Or if you're asking someone a question, give them context as much as possible that's"},{"startTime":1719.022,"endTime":1726.034,"body":"pertinent because"},{"startTime":1726.034,"endTime":1728.039,"body":"It really, really does depend."},{"startTime":1728.645,"endTime":1729.165,"body":"sure."},{"startTime":1729.165,"endTime":1735.529,"body":"And then that kind of allows us to tie a bow on this and kind of advance progress into the"},{"startTime":1729.165,"endTime":1735.529,"body":"advanced trainee."},{"startTime":1735.63,"endTime":1743.475,"body":"So we have this curve where volume can start low as a beginner or novice because"},{"startTime":1735.63,"endTime":1743.475,"body":"everything works and you're just kind of learning stuff."},{"startTime":1743.715,"endTime":1754.283,"body":"There's a point where you kind of progress into intermediate where you want to refine"},{"startTime":1743.715,"endTime":1754.283,"body":"technique and refining technique requires you to do more because the repetition and just"},{"startTime":1754.283,"endTime":1757.965,"body":"doing it over and over is going to help you become better at doing it."},{"startTime":1758.245,"endTime":1762.308,"body":"Plus you've gotten through all the crazy doms from the newbie stage."},{"startTime":1762.308,"endTime":1765.729,"body":"So now as an intermediate, your volume is going up."},{"startTime":1766.19,"endTime":1769.492,"body":"Regardless of exercise selection, I think volume is going up."},{"startTime":1769.652,"endTime":1775.476,"body":"And then we kind of get to this point where we're late intermediate and we kind of get"},{"startTime":1769.652,"endTime":1775.476,"body":"into this early advanced stage."},{"startTime":1775.476,"endTime":1783.08,"body":"And this is where I begin to generally see volume trend down from where it was peaked in"},{"startTime":1775.476,"endTime":1783.08,"body":"the intermediate stage."},{"startTime":1783.08,"endTime":1785.161,"body":"And the reason for this is"},{"startTime":1785.187,"endTime":1786.948,"body":"a better exercise execution."},{"startTime":1786.948,"endTime":1791.682,"body":"So you can just create more stimulus to the muscle with less work."},{"startTime":1792.182,"endTime":1795.825,"body":"You're generally better at assessing RIR and failure."},{"startTime":1795.825,"endTime":1805.783,"body":"So if you're the type of person that wants to actually go to failure and or train close to"},{"startTime":1795.825,"endTime":1805.783,"body":"failure, one RIR, would say the same, then you won't need as much work there because"},{"startTime":1805.783,"endTime":1808.365,"body":"you're actually dialed in and you know how to get there."},{"startTime":1808.365,"endTime":1809.035,"body":"And"},{"startTime":1812.605,"endTime":1819.793,"body":"I feel like there's another reason why volume goes down as an advanced trainee, but those"},{"startTime":1812.605,"endTime":1819.793,"body":"are certainly like the two most prominent ones off the top of my head."},{"startTime":1820.064,"endTime":1828.224,"body":"The one that I really like to use and the one that I find the most pertinent in my"},{"startTime":1820.064,"endTime":1828.224,"body":"personal own life is performance."},{"startTime":1829.484,"endTime":1837.764,"body":"a set, let's say for example, know, set one, let's talk like a cable chest supported like"},{"startTime":1829.484,"endTime":1837.764,"body":"high row or something like that."},{"startTime":1837.764,"endTime":1842.964,"body":"And it'll make really simple examples like set one, 100 pounds, I get like 11 reps."},{"startTime":1842.964,"endTime":1844.944,"body":"That's a really, really good set."},{"startTime":1844.944,"endTime":1848.53,"body":"Set two, I get like seven,"},{"startTime":1848.53,"endTime":1850.811,"body":"almost can lock eight, but can't, right?"},{"startTime":1850.811,"endTime":1855.904,"body":"That's three, four, effectively four rep drop off, pretty significant."},{"startTime":1855.904,"endTime":1860.607,"body":"I go into a third set, I get maybe five, maybe six."},{"startTime":1860.607,"endTime":1862.388,"body":"I don't need that third set, right?"},{"startTime":1862.388,"endTime":1867.31,"body":"Cause like, it's just such a large performance drop off that it's probably not overly"},{"startTime":1862.388,"endTime":1867.31,"body":"stimulative."},{"startTime":1867.31,"endTime":1872.653,"body":"You're probably kind of maxed out from a, at that kind of threshold of, of at that heavier"},{"startTime":1867.31,"endTime":1872.653,"body":"load."},{"startTime":1872.653,"endTime":1878.1,"body":"And that's one where if I know I can't, if I'm getting that kind of stark drop off,"},{"startTime":1878.1,"endTime":1879.921,"body":"I just don't perform that set."},{"startTime":1879.961,"endTime":1888.525,"body":"What I could probably do is maybe put one extra set in of an additional exercise or"},{"startTime":1879.961,"endTime":1888.525,"body":"something like that, or I really just don't need the extra volume."},{"startTime":1888.566,"endTime":1895.139,"body":"And unfortunately, that's something that you're going to have to kind of uncover a little"},{"startTime":1888.566,"endTime":1895.139,"body":"bit about yourself."},{"startTime":1895.139,"endTime":1905.965,"body":"And I do think different periodizations of nutrition come into play if you're using an"},{"startTime":1895.139,"endTime":1905.965,"body":"intro workout, if you're dieting, if you're super high calories, like there's other facets"},{"startTime":1905.965,"endTime":1907.296,"body":"at play there, but"},{"startTime":1907.796,"endTime":1914.741,"body":"Performance is one that I really like to lever because it's typically pretty indicative of"},{"startTime":1907.796,"endTime":1914.741,"body":"things."},{"startTime":1914.741,"endTime":1917.643,"body":"If performance is great, okay, great."},{"startTime":1917.643,"endTime":1920.565,"body":"Maybe we test out an additional set or something like that."},{"startTime":1920.565,"endTime":1925.498,"body":"If performance starkly declines, I probably don't need that set."},{"startTime":1926.298,"endTime":1927.409,"body":"Yeah, that's interesting."},{"startTime":1927.409,"endTime":1934.453,"body":"It's actually so our final section is the impact of training to failure and rep"},{"startTime":1927.409,"endTime":1934.453,"body":"performance and rep drop off are part of the things I include in there."},{"startTime":1934.453,"endTime":1937.274,"body":"So we'll get back to that at the end."},{"startTime":1937.835,"endTime":1953.184,"body":"I do want to take one small tangent on what you're saying and just ask because the general"},{"startTime":1937.835,"endTime":1953.184,"body":"perception in the space is that if volume is lower, you're likely going to see strength"},{"startTime":1953.184,"endTime":1954.305,"body":"increases."},{"startTime":1954.321,"endTime":1957.942,"body":"or performance increase more because fatigue is lower."},{"startTime":1958.422,"endTime":1968.645,"body":"The devil's advocate argument to that for someone doing hypertrophy is that we don't"},{"startTime":1958.422,"endTime":1968.645,"body":"really care if your performance is improving that much because volume is going to be more"},{"startTime":1968.645,"endTime":1973.026,"body":"of a prominent driver of hypertrophy than strength increases."},{"startTime":1973.026,"endTime":1979.348,"body":"So there's obviously a point where the volume is too low, but where is that point?"},{"startTime":1979.348,"endTime":1983.357,"body":"Like if I'm doing one set a week per muscle group and I'm getting"},{"startTime":1983.357,"endTime":1985.298,"body":"progress for many, many weeks in a row."},{"startTime":1985.298,"endTime":1986.669,"body":"And I'm like, I'm going up a rep here."},{"startTime":1986.669,"endTime":1987.62,"body":"I'm adding five pounds here."},{"startTime":1987.62,"endTime":1988.881,"body":"I'm increasing blah, blah."},{"startTime":1988.881,"endTime":1992.162,"body":"But I'm only doing one set per muscle group per week."},{"startTime":1992.543,"endTime":1999.708,"body":"am I cool because performance is going up or should I be doing more volume, which may"},{"startTime":1992.543,"endTime":1999.708,"body":"actually impact performance negatively?"},{"startTime":1999.708,"endTime":2001.869,"body":"And so how do we square that circle?"},{"startTime":2002.27,"endTime":2004.562,"body":"Yeah, that's a really, really good point to bring up."},{"startTime":2004.562,"endTime":2010.826,"body":"think this is where some of those kind of volume landmarks can probably come into play."},{"startTime":2010.826,"endTime":2018.492,"body":"there's probably, let's call it like a, here's probably like a five sets per week."},{"startTime":2018.492,"endTime":2025.377,"body":"I would say like a minimum, you know, don't, exactly."},{"startTime":2026.578,"endTime":2028.999,"body":"Like an arbitrary minimum."},{"startTime":2030.94,"endTime":2039.667,"body":"It's just really, really hard, you know, because like I say that I'm not doing five sets"},{"startTime":2030.94,"endTime":2039.667,"body":"per week on my biceps and they're fucking growing."},{"startTime":2039.667,"endTime":2042.238,"body":"Like they're growing more than I want them to grow."},{"startTime":2042.238,"endTime":2045.671,"body":"You know, like it's just it's not super cut and dry."},{"startTime":2045.671,"endTime":2047.762,"body":"And I hate that answer."},{"startTime":2047.762,"endTime":2050.3540000000003,"body":"But that's like me being truthful and honest."},{"startTime":2050.3540000000003,"endTime":2053.236,"body":"It's just not in like."},{"startTime":2053.236,"endTime":2058.62,"body":"But but at the same time, my quads, which are like the thing that I want to grow the most"},{"startTime":2053.236,"endTime":2058.62,"body":"like."},{"startTime":2059.218,"endTime":2071.4970000000003,"body":"I'm now like, gotta find another way to put them, put some sets in and on another day"},{"startTime":2059.218,"endTime":2071.4970000000003,"body":"because they're the dichotomy of Aaron's physique to his quads is only getting worse now."},{"startTime":2072.018,"endTime":2073.979,"body":"And, I don't want that to happen."},{"startTime":2073.979,"endTime":2080.364,"body":"But like what I'm doing is not sufficient for them to grow at the rate that the rest of my"},{"startTime":2073.979,"endTime":2080.364,"body":"body is."},{"startTime":2080.364,"endTime":2086.673,"body":"So it's just even within yourself, it's going to vary, which is even more frustrating."},{"startTime":2086.673,"endTime":2095.633,"body":"Like if you were just following performance, you might just do one set of hack squats"},{"startTime":2086.673,"endTime":2095.633,"body":"because maybe that allows you to be so recovered in your quads that you can improve"},{"startTime":2095.633,"endTime":2097.533,"body":"performance week on week."},{"startTime":2097.533,"endTime":2106.333,"body":"does doing one set of hack squats at 20 pounds heavier than you were doing one set of hack"},{"startTime":2097.533,"endTime":2106.333,"body":"squats means that your quads grew as much as they would have grown if you were doing more"},{"startTime":2106.333,"endTime":2110.253,"body":"work, but maybe only increased 10 or 15 pounds."},{"startTime":2110.253,"endTime":2112.653,"body":"It's definitely a mind fuck."},{"startTime":2112.653,"endTime":2115.023,"body":"So I just wanted to throw that out there as you know."},{"startTime":2115.023,"endTime":2118.006,"body":"always important to think about the other side of the situation."},{"startTime":2118.11,"endTime":2120.198,"body":"Yeah, a great point to bring up."},{"startTime":2121.365,"endTime":2124.246,"body":"So the next one we have is maintenance volume."},{"startTime":2125.047,"endTime":2133.89,"body":"And this one has been interesting to me recently since the data -driven guys came out with"},{"startTime":2125.047,"endTime":2133.89,"body":"a podcast a few weeks ago on maintenance volume."},{"startTime":2133.911,"endTime":2147.056,"body":"And the reason that it's interesting is because when you look at the two studies that are"},{"startTime":2133.911,"endTime":2147.056,"body":"really out there on maintenance volume, one shows, well, they both kind of show somewhere"},{"startTime":2147.056,"endTime":2149.007,"body":"between a third and a ninth."},{"startTime":2149.007,"endTime":2153.139,"body":"of volume that it took to build is kind of what it takes to maintain."},{"startTime":2153.36,"endTime":2158.263,"body":"The group that we're able to maintain on a ninth of the volume was young."},{"startTime":2158.283,"endTime":2167.829,"body":"And so I think that that's really important to keep in mind as we think about like muscle"},{"startTime":2158.283,"endTime":2167.829,"body":"protein synthesis and how that changes over training age."},{"startTime":2169.091,"endTime":2170.952,"body":"You want to jump in and say something on that?"},{"startTime":2170.952,"endTime":2171.832,"body":"Yeah."},{"startTime":2172.013,"endTime":2172.803,"body":"Yeah."},{"startTime":2173.102,"endTime":2176.765,"body":"Do you know how young is young in this context approximately?"},{"startTime":2176.765,"endTime":2178.167,"body":"to say it was college age kids."},{"startTime":2178.167,"endTime":2185.753,"body":"And then the group that took a third of the volume to maintain was more like forties, I"},{"startTime":2178.167,"endTime":2185.753,"body":"want to say."},{"startTime":2185.753,"endTime":2188.926,"body":"I am repeating what I thought I heard in the podcast."},{"startTime":2188.926,"endTime":2190.837,"body":"I haven't read this study in a while."},{"startTime":2191.232,"endTime":2191.662,"body":"Okay."},{"startTime":2191.662,"endTime":2191.872,"body":"Yeah."},{"startTime":2191.872,"endTime":2196.942,"body":"The reason I asked was like, wonder if it was the young crowd just has a lot less muscle."},{"startTime":2196.942,"endTime":2208.592,"body":"So it's, you need much less work to maintain, but I can't say that I would confidently say"},{"startTime":2196.942,"endTime":2208.592,"body":"that the difference of muscle mass between college, you know, university age to 40 would"},{"startTime":2208.592,"endTime":2211.692,"body":"be that different to warrant that."},{"startTime":2211.692,"endTime":2212.3,"body":"Okay."},{"startTime":2212.3,"endTime":2217.851,"body":"a great point because I think training age is the factor here that I was going to kind of"},{"startTime":2212.3,"endTime":2217.851,"body":"double click on."},{"startTime":2217.851,"endTime":2225.393,"body":"Because if you're relatively new to training, like, yeah, just because you're in your 20s"},{"startTime":2217.851,"endTime":2225.393,"body":"doesn't mean you have less muscle mass at base than someone in their 40s."},{"startTime":2225.393,"endTime":2234.876,"body":"But if you're brand new to training, which would be more likely when you're young versus"},{"startTime":2225.393,"endTime":2234.876,"body":"when you're older, then it is likely that less would maintain."},{"startTime":2234.876,"endTime":2238.717,"body":"So say you go from not training at all and then you're going to"},{"startTime":2240.061,"endTime":2242.401,"body":"nine sets a week, which I think is what the study did."},{"startTime":2242.401,"endTime":2246.511,"body":"So you have nine sets a week work sets and you went from nothing to nine sets."},{"startTime":2246.511,"endTime":2250.651,"body":"So your body still in some ways is still used to doing nothing."},{"startTime":2250.651,"endTime":2257.581,"body":"Even if you've done eight weeks, 10 weeks, 12 weeks of this training study, the prior 20"},{"startTime":2250.651,"endTime":2257.581,"body":"years of your life was nothing."},{"startTime":2257.581,"endTime":2263.661,"body":"So these 12 weeks are just a microcosm in the grand scheme of what your body is used to"},{"startTime":2257.581,"endTime":2263.661,"body":"doing."},{"startTime":2263.661,"endTime":2266.973,"body":"So when you drop from nine sets down to one set,"},{"startTime":2266.973,"endTime":2271.493,"body":"It's like, hey, you're still doing more than you were doing for the last 20 years of your"},{"startTime":2266.973,"endTime":2271.493,"body":"life."},{"startTime":2271.513,"endTime":2275.193,"body":"So I think that that certainly can play one factor."},{"startTime":2275.553,"endTime":2286.013,"body":"As far as the older group that needed a third of the dose, think that that also, like, I'm"},{"startTime":2275.553,"endTime":2286.013,"body":"not sure, but I don't think these people were trained either."},{"startTime":2286.093,"endTime":2296.487,"body":"So it could literally just be a factor of muscle protein synthesis, synthetic response"},{"startTime":2286.093,"endTime":2296.487,"body":"that's requiring the older people to do a bit more volume."},{"startTime":2296.509,"endTime":2306.709,"body":"But I also, so this is one of the points that the data -driven guys brought up that I"},{"startTime":2296.509,"endTime":2306.709,"body":"thought was really good is just like how long were these studies where they cut their"},{"startTime":2306.709,"endTime":2307.889,"body":"volume back?"},{"startTime":2307.889,"endTime":2316.979,"body":"Because it's possible that these guys could be maintaining their gains for six weeks,"},{"startTime":2307.889,"endTime":2316.979,"body":"eight weeks, 10 weeks."},{"startTime":2316.979,"endTime":2319.589,"body":"But what about like three years from now?"},{"startTime":2319.589,"endTime":2324.891,"body":"If you're cutting your volume from nine sets down to one set and you just keep doing one"},{"startTime":2319.589,"endTime":2324.891,"body":"set in perpetuity,"},{"startTime":2324.891,"endTime":2331.656,"body":"Like, do you expect that you're still going to maintain all of the gains that you made"},{"startTime":2324.891,"endTime":2331.656,"body":"during nine sets by doing one or for the older group?"},{"startTime":2331.656,"endTime":2336.429,"body":"Do you think by doing three sets compared to nine that you're going be able to maintain"},{"startTime":2331.656,"endTime":2336.429,"body":"that forever?"},{"startTime":2336.63,"endTime":2341.323,"body":"And we don't know the answer to that either from that study because everything is short"},{"startTime":2336.63,"endTime":2341.323,"body":"term."},{"startTime":2343.55,"endTime":2347.203,"body":"Yeah, I wonder if we'll ever get an answer out of that."},{"startTime":2347.203,"endTime":2359.503,"body":"I mean, my theory, which could be complete garbage, by the way, is that the diminishment"},{"startTime":2347.203,"endTime":2359.503,"body":"would be so small and so slow, you wouldn't be able to notice it except over like a year"},{"startTime":2359.503,"endTime":2361.044,"body":"long period or something like that."},{"startTime":2361.044,"endTime":2368.359,"body":"And it's just like these micro, you know, regressions that you don't notice until enough"},{"startTime":2361.044,"endTime":2368.359,"body":"time has passed."},{"startTime":2368.359,"endTime":2369.99,"body":"Yeah, well, think so."},{"startTime":2369.99,"endTime":2375.314,"body":"I think they used ultrasound for this study, for one of the studies."},{"startTime":2375.394,"endTime":2393.228,"body":"And I think what Josh was saying was something that the margin of error was larger than"},{"startTime":2375.394,"endTime":2393.228,"body":"the possibility of error was larger than what the actual difference in muscle mass was."},{"startTime":2393.228,"endTime":2395.769,"body":"So we're talking about guys that have like."},{"startTime":2396.177,"endTime":2398.798,"body":"Like you, go from training, not at all to nine sets."},{"startTime":2398.798,"endTime":2401.32,"body":"And so you get some change, which you can see."},{"startTime":2401.32,"endTime":2405.382,"body":"And then when you drop it down to one set, there's even less change."},{"startTime":2405.382,"endTime":2412.105,"body":"And so it might show that it's a few millimeters or whatever, but that's within the margin"},{"startTime":2405.382,"endTime":2412.105,"body":"of error."},{"startTime":2412.286,"endTime":2416.288,"body":"So it could just be like the use, the machine was error, right?"},{"startTime":2416.568,"endTime":2420.67,"body":"and so we say, yeah, it's, very difficult to ascertain a whole lot from that."},{"startTime":2420.67,"endTime":2425.731,"body":"And so where we kind of go with this, like practically I think is, is almost more"},{"startTime":2420.67,"endTime":2425.731,"body":"important than talking."},{"startTime":2425.731,"endTime":2429.323,"body":"studies here is like, you know, what do we do with clients?"},{"startTime":2429.323,"endTime":2431.574,"body":"And what do we do with ourselves during a period of time?"},{"startTime":2431.574,"endTime":2433.065,"body":"And what do we notice?"},{"startTime":2433.165,"endTime":2444.112,"body":"And so, man, and again, like before I even say anything further, I think it's important to"},{"startTime":2433.165,"endTime":2444.112,"body":"state that proximity to failure and exercise selection and intent, your ability to"},{"startTime":2444.112,"endTime":2446.107,"body":"manifest stimulus in your movements."},{"startTime":2446.107,"endTime":2449.038,"body":"Like all of these things are so relevant when we talk about training volume."},{"startTime":2449.038,"endTime":2455.039,"body":"So you can't just nominally say like, I was doing nine sets and now I'm doing three sets"},{"startTime":2449.038,"endTime":2455.039,"body":"because there's so many factors that go into that."},{"startTime":2455.039,"endTime":2463.572,"body":"What if you were doing nine sets of leg extensions and now you're doing three sets of hack"},{"startTime":2455.039,"endTime":2463.572,"body":"squats like that to me, like, I don't know if I'm doing three sets of hack squats and I"},{"startTime":2463.572,"endTime":2465.682,"body":"was doing nine sets of leg extensions."},{"startTime":2465.743,"endTime":2467.773,"body":"I'd be surprised if there was any lost muscle."},{"startTime":2467.773,"endTime":2472.614,"body":"I might actually think I would gain muscle with three sets of hack squats compared to nine"},{"startTime":2467.773,"endTime":2472.614,"body":"sets of leg extension."},{"startTime":2472.614,"endTime":2475.185,"body":"So exercise selection."},{"startTime":2475.365,"endTime":2482.869,"body":"and proximity to failure are perpetually tied together in this situation and we can't just"},{"startTime":2475.365,"endTime":2482.869,"body":"separate them."},{"startTime":2484.114,"endTime":2486.766,"body":"That, I mean, you are a hundred percent correct."},{"startTime":2486.766,"endTime":2497.865,"body":"And my kind of final tidbit on this particular section that we're talking about is what's"},{"startTime":2486.766,"endTime":2497.865,"body":"the reason that your maintenance volume that you're training at a maintenance volume, it's"},{"startTime":2497.865,"endTime":2500.187,"body":"likely a practical reason for life."},{"startTime":2500.187,"endTime":2508.524,"body":"Maybe it's a big priority on, on work in your career, or maybe it's you have your stay at"},{"startTime":2500.187,"endTime":2508.524,"body":"home mom with like your three kids or whatever."},{"startTime":2508.524,"endTime":2513.972,"body":"But regardless, if you're like, Aaron, I, you know, I can only train two times per week."},{"startTime":2513.972,"endTime":2515.703,"body":"Does that mean I'm going to lose some muscle?"},{"startTime":2515.703,"endTime":2519.545,"body":"And I'm like, wait, potentially, but what is our alternative?"},{"startTime":2519.545,"endTime":2523.457,"body":"our, our, our, Jesus Christ."},{"startTime":2523.517,"endTime":2527.74,"body":"Our alternative is like training three times per week."},{"startTime":2527.74,"endTime":2529.621,"body":"And that person might be like, well, I can't stick to that."},{"startTime":2529.621,"endTime":2532.282,"body":"And I'm like, okay, well, this is the reality of what we have."},{"startTime":2532.282,"endTime":2534.843,"body":"So maybe two times per week is what we do."},{"startTime":2534.843,"endTime":2541.087,"body":"And you may lose some muscle mass, but that's just an acceptance of this particular"},{"startTime":2534.843,"endTime":2541.087,"body":"stretch of your life."},{"startTime":2541.087,"endTime":2543.568,"body":"And when it's over, you can go back."},{"startTime":2543.584,"endTime":2547.626,"body":"to a higher frequency, a higher volume and reclaim that lost tissue."},{"startTime":2547.626,"endTime":2558.353,"body":"But it's like, regardless, like you train as much as your schedule allows or your"},{"startTime":2547.626,"endTime":2558.353,"body":"enjoyment allows, and you might just be in a pinch where you can't and you might lose some"},{"startTime":2558.353,"endTime":2558.873,"body":"muscle mass."},{"startTime":2558.873,"endTime":2561.244,"body":"And that's just the factor of that reality."},{"startTime":2561.244,"endTime":2562.215,"body":"And that's okay."},{"startTime":2562.685,"endTime":2564.105,"body":"Yeah, yeah."},{"startTime":2564.125,"endTime":2574.645,"body":"Last thing on maintenance volume here is the thought experiment as to whether maintenance"},{"startTime":2564.125,"endTime":2574.645,"body":"volume is a factor of absolute volume or a percentage of total volume."},{"startTime":2574.645,"endTime":2584.505,"body":"And so what I mean by that is say someone's doing 30 sets and they drop down to 10 sets"},{"startTime":2574.645,"endTime":2584.505,"body":"because that's a third of the volume."},{"startTime":2584.645,"endTime":2586.505,"body":"That is one thing."},{"startTime":2586.505,"endTime":2590.269,"body":"I mean, they're still doing 10 sets of volume per week."},{"startTime":2590.269,"endTime":2601.329,"body":"Even though they dropped 20 sets, they're still doing 10 versus if you take somebody that"},{"startTime":2590.269,"endTime":2601.329,"body":"was doing 12 sets and they dropped down to four, they're also doing a third of the volume"},{"startTime":2601.329,"endTime":2604.249,"body":"that they were doing and they actually only dropped eight sets."},{"startTime":2604.249,"endTime":2611.389,"body":"So in some ways you could argue that the 12 to four person is doing more because they"},{"startTime":2604.249,"endTime":2611.389,"body":"dropped fewer total sets."},{"startTime":2611.389,"endTime":2618.013,"body":"But when you look at the absolute amount of volume that's being done, the person that"},{"startTime":2611.389,"endTime":2618.013,"body":"dropped from 30 to 10,"},{"startTime":2618.013,"endTime":2623.493,"body":"even though they dropped 20 sets, they're doing an absolutely larger amount of total"},{"startTime":2618.013,"endTime":2623.493,"body":"volume."},{"startTime":2623.493,"endTime":2628.545,"body":"So where would you stand on kind of looking at that equation and which one you think would"},{"startTime":2623.493,"endTime":2628.545,"body":"be more productive?"},{"startTime":2632.163,"endTime":2634.385,"body":"more productive or less detrimental."},{"startTime":2634.918,"endTime":2637.389,"body":"However, you want to we want to frame it is fine."},{"startTime":2637.389,"endTime":2639.736,"body":"Yeah, which would be less detrimental probably"},{"startTime":2644.096,"endTime":2658.896,"body":"Man, I would say the former, the person going from 30 to 10, I would say would probably be"},{"startTime":2644.096,"endTime":2658.896,"body":"less detrimental, but not for the reasons that you would think."},{"startTime":2658.896,"endTime":2668.216,"body":"I think the reason it would be less detrimental is you're going from 30 sets to 10 sets,"},{"startTime":2658.896,"endTime":2668.216,"body":"you're probably gonna be getting much better sets because I..."},{"startTime":2669.728,"endTime":2670.628,"body":"I'll eat my words."},{"startTime":2670.628,"endTime":2671.048,"body":"Sure."},{"startTime":2671.048,"endTime":2676.468,"body":"Show me someone who's doing like 30 really high quality sets for a muscle group per week."},{"startTime":2676.488,"endTime":2678.818,"body":"They're probably like an IFBB pro or something like that."},{"startTime":2678.818,"endTime":2685.088,"body":"And then I'm like, OK, yeah, they are, you know, but outside of that context, a lot of"},{"startTime":2678.818,"endTime":2685.088,"body":"it's probably kind of shitty and not great."},{"startTime":2685.088,"endTime":2697.188,"body":"And if we just chop off a lot of the shitty, not great and just get back to like a 10"},{"startTime":2685.088,"endTime":2697.188,"body":"cents per week baseline of like high quality work, it's probably very probably much less"},{"startTime":2697.188,"endTime":2699.808,"body":"detrimental to the person who's already doing a lot of"},{"startTime":2699.808,"endTime":2704.504,"body":"quality work, but slashing it by 60 % or 66 % or."},{"startTime":2705.021,"endTime":2706.541,"body":"Yeah, no, I tend to agree."},{"startTime":2706.541,"endTime":2714.141,"body":"I think that there is something to absolute volume, even though there's all those"},{"startTime":2706.541,"endTime":2714.141,"body":"contextual pieces that we talked about with proximity to failure and exercise selection"},{"startTime":2714.141,"endTime":2715.701,"body":"and effort and all that stuff."},{"startTime":2715.701,"endTime":2719.761,"body":"But yeah, I do think the absolute amount of volume probably does matter."},{"startTime":2719.761,"endTime":2725.801,"body":"And so somebody dropping from 30 to 10 likely will maintain muscle better than someone"},{"startTime":2719.761,"endTime":2725.801,"body":"dropping from 12 to four."},{"startTime":2725.801,"endTime":2729.861,"body":"And that would just be my kind of overriding thought on that."},{"startTime":2729.961,"endTime":2733.183,"body":"All right, let's move on to..."},{"startTime":2734.013,"endTime":2735.833,"body":"Rest periods."},{"startTime":2736.393,"endTime":2739.483,"body":"So I think all of these things have interplays together, right?"},{"startTime":2739.483,"endTime":2749.972,"body":"Like when we talk about training volume, we can't separate training volume from proximity"},{"startTime":2739.483,"endTime":2749.972,"body":"to failure any more than we can separate it from how long you're resting between sets."},{"startTime":2749.972,"endTime":2761.511,"body":"And so when we look at these examples we've used before, say we have somebody doing 30"},{"startTime":2749.972,"endTime":2761.511,"body":"sets, but they're resting 30 seconds or a minute between sets, then we already know"},{"startTime":2761.511,"endTime":2767.365,"body":"that the majority of those sets are going to be less effective than they would be if we"},{"startTime":2761.511,"endTime":2767.365,"body":"were resting longer."},{"startTime":2769.167,"endTime":2776.413,"body":"So I think that that certainly has very relevant impact on total volume loads."},{"startTime":2776.413,"endTime":2780.486,"body":"And another one of those factors when we talk about, like someone says, hey, I'm doing"},{"startTime":2776.413,"endTime":2780.486,"body":"this many sets."},{"startTime":2780.486,"endTime":2784.049,"body":"It's like, but how about rest periods?"},{"startTime":2784.049,"endTime":2786.905,"body":"Like, how are you recovering between your sets and all that?"},{"startTime":2786.905,"endTime":2793.95,"body":"and then how that will actually ultimately play into rep drop off, which we're going to"},{"startTime":2786.905,"endTime":2793.95,"body":"get to in the impact of failure in the final section."},{"startTime":2795.372,"endTime":2802.388,"body":"But I think ultimately when it comes to rest periods, like the research is starting to"},{"startTime":2795.372,"endTime":2802.388,"body":"change its tune."},{"startTime":2802.388,"endTime":2815.901,"body":"And I think that's why I included it in this segment here, because a couple of years ago,"},{"startTime":2802.388,"endTime":2815.901,"body":"all the research was showing that two to three minutes was superior to one minute."},{"startTime":2815.901,"endTime":2824.601,"body":"There was, man, we covered this in one of the, I think it was in the nihilism episode that"},{"startTime":2815.901,"endTime":2824.601,"body":"I did, episode 100."},{"startTime":2825.001,"endTime":2829.041,"body":"We talked about rest periods and kind of some of the data at that time."},{"startTime":2830.041,"endTime":2835.801,"body":"And definitely two to three minutes was shown superior to one minute in pretty much a"},{"startTime":2830.041,"endTime":2835.801,"body":"couple studies across the board."},{"startTime":2835.801,"endTime":2840.401,"body":"I think Krieger did a cool analysis of that, James Krieger."},{"startTime":2841.221,"endTime":2844.885,"body":"But it definitely has an impact into"},{"startTime":2844.989,"endTime":2846.99,"body":"how we construct our routine."},{"startTime":2846.99,"endTime":2859.115,"body":"So during this period, I think what we should do is discuss practically how we would"},{"startTime":2846.99,"endTime":2859.115,"body":"arrange a routine with varying rest periods, if that's something that we include, for"},{"startTime":2859.115,"endTime":2870.74,"body":"example, straight sets, as well as rest pause or drop sets and things like that, as well"},{"startTime":2859.115,"endTime":2870.74,"body":"as how this may or may not impact our decision -making with compounds and isolations."},{"startTime":2870.74,"endTime":2874.861,"body":"So if you want to kick that off with any initial thoughts you have on that."},{"startTime":2875.806,"endTime":2876.096,"body":"Yeah."},{"startTime":2876.096,"endTime":2884.32,"body":"So one initial thought that I think doesn't get talked about enough is your"},{"startTime":2876.096,"endTime":2884.32,"body":"cardiovascular, you know, output inability."},{"startTime":2884.32,"endTime":2890.922,"body":"Like for example, Brian and I are training together and doing, you know, Bulgarian split"},{"startTime":2884.32,"endTime":2890.922,"body":"squats."},{"startTime":2890.922,"endTime":2898.105,"body":"Brian's going to be ready for his set much faster than I will because Brian's in much"},{"startTime":2890.922,"endTime":2898.105,"body":"better cardiovascular shape than me, you know?"},{"startTime":2898.105,"endTime":2905.47,"body":"So understanding where you kind of are in that spectrum, it's often typically correlated"},{"startTime":2898.105,"endTime":2905.47,"body":"to how large of a person you are."},{"startTime":2905.47,"endTime":2907.22,"body":"and that sort of thing as well."},{"startTime":2907.301,"endTime":2909.722,"body":"But I think that plays a pretty large role."},{"startTime":2909.722,"endTime":2919.566,"body":"if you're in really good shape and maybe you're training three times per week because you"},{"startTime":2909.722,"endTime":2919.566,"body":"know that you should, you're just very, very fit, you're gonna be ready and recovered much"},{"startTime":2919.566,"endTime":2925.938,"body":"faster than someone like myself who, I'm just not that fit to be completely honest."},{"startTime":2927.047,"endTime":2927.487,"body":"Yeah."},{"startTime":2927.487,"endTime":2940.448,"body":"I think if left to just a very polarized look at rest periods, I think my intuition would"},{"startTime":2927.487,"endTime":2940.448,"body":"say to take longer rest periods and do straight sets."},{"startTime":2941.229,"endTime":2945.152,"body":"but not everybody has two hours a day to train."},{"startTime":2945.292,"endTime":2956.061,"body":"And it also is likely a different response, whether we're talking about isolation"},{"startTime":2945.292,"endTime":2956.061,"body":"movements that are significantly less fatiguing or"},{"startTime":2956.419,"endTime":2963.211,"body":"demanding compound movements like Aaron mentioned with the split squat or a pendulum or a"},{"startTime":2956.419,"endTime":2963.211,"body":"hack or RDL, something along those lines."},{"startTime":2963.211,"endTime":2975.374,"body":"And so what I've found myself doing as we've had more of this research come out regarding"},{"startTime":2963.211,"endTime":2975.374,"body":"rest periods is that I've began using straight sets with longer rest periods for those big"},{"startTime":2975.374,"endTime":2984.477,"body":"demanding compound movements, just resting until I'm ready, which is shit, it could be two"},{"startTime":2975.374,"endTime":2984.477,"body":"to three minutes between legs on a split squat, or it could be"},{"startTime":2984.477,"endTime":2988.418,"body":"three to five minutes between sets of like a hack squat or something like that."},{"startTime":2988.759,"endTime":2995.862,"body":"And then saving time on the isolation movements, especially short overload isolation"},{"startTime":2988.759,"endTime":2995.862,"body":"movements."},{"startTime":2995.862,"endTime":3007.647,"body":"So talking about like, you know, dumbbell lateral raise variations, different curl"},{"startTime":2995.862,"endTime":3007.647,"body":"variations, tricep press downs, leg extensions, leg curls, things like that."},{"startTime":3007.647,"endTime":3013.489,"body":"I tend to use shorter rest periods and use more things like rest pause sets and drop sets."},{"startTime":3013.711,"endTime":3014.822,"body":"and stuff like that."},{"startTime":3014.822,"endTime":3027.649,"body":"Because at the moment, when we look at the research, it is beginning to show that using"},{"startTime":3014.822,"endTime":3027.649,"body":"shorter rest periods is not a problem, but that you do need to sort of increase volume to"},{"startTime":3027.649,"endTime":3030.571,"body":"compensate for the shorter rest period."},{"startTime":3030.571,"endTime":3040.816,"body":"So for example, something like a leg extension, you could do three sets straight of leg"},{"startTime":3030.571,"endTime":3040.816,"body":"extensions where you're resting two to three minutes between sets and boom, you get a"},{"startTime":3040.816,"endTime":3042.597,"body":"bunch of really good quality."},{"startTime":3042.781,"endTime":3047.701,"body":"leg extension reps, you get some effective reps, you get three sets close to failure,"},{"startTime":3042.781,"endTime":3047.701,"body":"all's good."},{"startTime":3048.021,"endTime":3061.001,"body":"Or according to the research, you could do one set of leg extensions close to failure and"},{"startTime":3048.021,"endTime":3061.001,"body":"then just rest 15 or 20 seconds between each of your next sets."},{"startTime":3061.421,"endTime":3065.331,"body":"But instead of doing three total sets, you now have to do five total sets."},{"startTime":3065.331,"endTime":3070.877,"body":"So you have that initial buy -in set and then you have four more sets, but they're all"},{"startTime":3065.331,"endTime":3070.877,"body":"with like really short rest."},{"startTime":3070.877,"endTime":3080.677,"body":"And if you extrapolate out the total time that you're spending on the leg extensions from"},{"startTime":3070.877,"endTime":3080.677,"body":"doing three straight sets with full rest compared to one set with four short rest sets,"},{"startTime":3080.677,"endTime":3085.177,"body":"you are going to save time doing the short rest leg extension work."},{"startTime":3085.177,"endTime":3086.007,"body":"Not a ton."},{"startTime":3086.007,"endTime":3089.637,"body":"Like it's not as much as people think because you do have to do more sets."},{"startTime":3089.637,"endTime":3093.427,"body":"But resting 20 seconds between sets is way less than resting two to three minutes."},{"startTime":3093.427,"endTime":3095.677,"body":"And so you're able to make up a lot of that time there."},{"startTime":3095.677,"endTime":3098.005,"body":"And for a lot of people, it's just"},{"startTime":3098.159,"endTime":3100.441,"body":"a nice way to change training up to."},{"startTime":3100.441,"endTime":3105.435,"body":"So even if it's not about saving time, it's like, hey, look, I have this movement where"},{"startTime":3100.441,"endTime":3105.435,"body":"I'm locked in."},{"startTime":3105.435,"endTime":3108.007,"body":"The only thing bending on my whole body is my knees."},{"startTime":3108.007,"endTime":3109.108,"body":"Like I'm bending my knees."},{"startTime":3109.108,"endTime":3110.029,"body":"I'm straightening my knees."},{"startTime":3110.029,"endTime":3110.77,"body":"I'm bending my knees."},{"startTime":3110.77,"endTime":3111.56,"body":"I'm straightening my knees."},{"startTime":3111.56,"endTime":3115.844,"body":"Like the fatigue cost is going to be significantly less than it's going to be across other"},{"startTime":3111.56,"endTime":3115.844,"body":"movements."},{"startTime":3115.844,"endTime":3119.526,"body":"Maybe we take advantage of that and we use some of these short rest sequences."},{"startTime":3120.368,"endTime":3126.453,"body":"And in reality, I'm less likely to use that on a leg extension because it's still a lower"},{"startTime":3120.368,"endTime":3126.453,"body":"body movement and it's still quite demanding."},{"startTime":3126.453,"endTime":3127.065,"body":"But"},{"startTime":3127.065,"endTime":3135.611,"body":"on an upper body movement, I almost exclusively find myself using some of these short rest"},{"startTime":3127.065,"endTime":3135.611,"body":"sequences now, just because the stimulus is great."},{"startTime":3135.652,"endTime":3142.577,"body":"You get it done in less time and the studies don't seem to show that there's any detriment"},{"startTime":3135.652,"endTime":3142.577,"body":"to approaching it that way."},{"startTime":3142.577,"endTime":3148.061,"body":"So I know you don't generally do that, but I do know you include some of that stuff with"},{"startTime":3142.577,"endTime":3148.061,"body":"clients, right?"},{"startTime":3149.364,"endTime":3150.465,"body":"Yeah, it depends."},{"startTime":3150.465,"endTime":3155.977,"body":"like right now I have none of it because I just want my, and this was just what I thought"},{"startTime":3150.465,"endTime":3155.977,"body":"in my head."},{"startTime":3155.977,"endTime":3158.318,"body":"I'm not saying it's the best way or correct."},{"startTime":3158.318,"endTime":3163.54,"body":"was like, I want to get my training performance back to where it is with a lower volume."},{"startTime":3163.54,"endTime":3165.761,"body":"And then I'll start sprinkling these things in."},{"startTime":3165.761,"endTime":3168.032,"body":"So that was just my thought process."},{"startTime":3168.032,"endTime":3176.616,"body":"But one thing that I think could be beneficial here, and I think this is the last part on"},{"startTime":3168.032,"endTime":3176.616,"body":"this and then we'll move on, is some of these like shorter rest sequences."},{"startTime":3178.162,"endTime":3185.276,"body":"It trains you or you're training your body to push through some of the inadvertent"},{"startTime":3178.162,"endTime":3185.276,"body":"discomfort that comes up."},{"startTime":3185.276,"endTime":3192.581,"body":"So like when you're just doing straight sets on the leg extension, like you're never"},{"startTime":3185.276,"endTime":3192.581,"body":"really having to deal with like that burn or like your body telling you like put it down"},{"startTime":3192.581,"endTime":3195.062,"body":"and it here and it here, but you know you can keep going."},{"startTime":3195.062,"endTime":3205.332,"body":"But when you when you are doing some of these like incomplete rest methods or something"},{"startTime":3195.062,"endTime":3205.332,"body":"like that, you're going to have that lactate accumulation and you can like it's a skill."},{"startTime":3205.332,"endTime":3208.638,"body":"to push through that and just keep your mind locked in."},{"startTime":3208.638,"endTime":3219.766,"body":"And if you're only ever doing straight sets, you'll never be offered the opportunity to"},{"startTime":3208.638,"endTime":3219.766,"body":"really learn at that level to push through there, because you just never be presented with"},{"startTime":3219.766,"endTime":3220.346,"body":"it."},{"startTime":3221.085,"endTime":3222.635,"body":"Yeah, it's a really good point."},{"startTime":3222.635,"endTime":3228.725,"body":"And it also makes me think of kind of the slight difference between drop sets and rest"},{"startTime":3222.635,"endTime":3228.725,"body":"pause sets."},{"startTime":3228.945,"endTime":3236.275,"body":"Because I think when you do a drop set, you're more likely to fail mentally than you are"},{"startTime":3228.945,"endTime":3236.275,"body":"with a rest pause set."},{"startTime":3236.275,"endTime":3244.465,"body":"Because in a drop set, say you have a hundred pounds on the leg extension and you get"},{"startTime":3236.275,"endTime":3244.465,"body":"eight reps and then you drop it to 70 and you keep going or 60 or whatever."},{"startTime":3244.465,"endTime":3247.315,"body":"You're gonna get another eight reps or another 10 reps."},{"startTime":3247.315,"endTime":3249.365,"body":"So you're gonna have to basically do"},{"startTime":3249.373,"endTime":3259.693,"body":"all these kind of easier buy -in reps that are just creating lactate and burning your"},{"startTime":3249.373,"endTime":3259.693,"body":"quads so bad in a leg extension, that you might fail mentally before you actually get to"},{"startTime":3259.693,"endTime":3265.332,"body":"the really important true physical failure, just because it burns so bad."},{"startTime":3265.332,"endTime":3271.563,"body":"Whereas when you do a rest pause set, which is essentially rest 20 seconds and then do"},{"startTime":3265.332,"endTime":3271.563,"body":"another set, but keep the weight the same."},{"startTime":3271.563,"endTime":3273.865,"body":"So you're not actually decreasing the weight."},{"startTime":3273.949,"endTime":3281.879,"body":"I think on a rest pause set, you're more likely to be able to get those really effective"},{"startTime":3273.949,"endTime":3281.879,"body":"reps initially, because if I start with a leg extension set of eight reps as a buy -in,"},{"startTime":3281.879,"endTime":3285.189,"body":"and then I rest 20 seconds, I'm probably doing three."},{"startTime":3285.189,"endTime":3287.729,"body":"And three is like failure at that point."},{"startTime":3287.729,"endTime":3299.849,"body":"And then I'll rest another 20 seconds and I'll get two, which is way, like way less"},{"startTime":3287.729,"endTime":3299.849,"body":"daunting mentally than having to go through those easy reps because you decided to drop"},{"startTime":3299.849,"endTime":3302.849,"body":"the weight just to get back to the higher rep."},{"startTime":3302.849,"endTime":3303.619,"body":"So"},{"startTime":3303.619,"endTime":3315.607,"body":"In exercises that have a high level of mental fatigue, given the burn associated, I will"},{"startTime":3303.619,"endTime":3315.607,"body":"often find myself programming rest, pause, set instead of drop set."},{"startTime":3318.238,"endTime":3328.172,"body":"Yeah, I would say I use the rest pause much more frequently than the drop set because it's"},{"startTime":3318.238,"endTime":3328.172,"body":"there's there's also the mental component that you're moved."},{"startTime":3328.172,"endTime":3329.232,"body":"How much do I drop?"},{"startTime":3329.232,"endTime":3330.193,"body":"Did I drop too little?"},{"startTime":3330.193,"endTime":3331.243,"body":"Did I drop too much?"},{"startTime":3331.243,"endTime":3334.575,"body":"Like it's another aspect that comes into it when you're not changing the weight."},{"startTime":3334.575,"endTime":3338.673,"body":"It's a simpler or it's something with less variables."},{"startTime":3338.673,"endTime":3340.014,"body":"Yep, for sure."},{"startTime":3340.174,"endTime":3342.156,"body":"All right, two sections to go."},{"startTime":3342.156,"endTime":3343.638,"body":"Frequency is next."},{"startTime":3343.638,"endTime":3357.089,"body":"And so I have some thoughts on all of this, but the first question I wanna pose to you"},{"startTime":3343.638,"endTime":3357.089,"body":"from the nutrition side is do you have any insight into muscle protein synthetic response"},{"startTime":3357.51,"endTime":3365.497,"body":"throughout training age as far as whether it decreases as you become higher trained?"},{"startTime":3365.898,"endTime":3376.875,"body":"The only thing that I feel confident in saying that I think could be beneficial to the"},{"startTime":3365.898,"endTime":3376.875,"body":"conversation is our efficiency at muscle protein synthesis as we age gets worse."},{"startTime":3376.875,"endTime":3379.277,"body":"So we need more protein."},{"startTime":3380.258,"endTime":3389.263,"body":"Now that's me extrapolating age to training age, which is typically correlative, but not a"},{"startTime":3380.258,"endTime":3389.263,"body":"not causative necessarily."},{"startTime":3389.584,"endTime":3394.447,"body":"But in terms of it, you know, all things being equal protein intake being high enough."},{"startTime":3394.447,"endTime":3396.018,"body":"Do I know if it's shorter?"},{"startTime":3396.233,"endTime":3400.604,"body":"I do not confidently, I can't confidently say that, no."},{"startTime":3400.669,"endTime":3411.249,"body":"What if we throw out this hypothetical thought experiment where there's a 24 year old"},{"startTime":3400.669,"endTime":3411.249,"body":"bodybuilder and this bodybuilder started training at 15 and he's been dedicated hardcore,"},{"startTime":3411.249,"endTime":3420.449,"body":"say he's like a competitive bodybuilder at this point at 24 versus somebody who's 24 and"},{"startTime":3411.249,"endTime":3420.449,"body":"is just starting training."},{"startTime":3420.449,"endTime":3428.201,"body":"Like, do we feel confident enough to say that that person at 24 who has nine years of"},{"startTime":3420.449,"endTime":3428.201,"body":"training age probably has"},{"startTime":3428.209,"endTime":3434.715,"body":"a slightly diminished MPS response to training as compared to the person that's just"},{"startTime":3428.209,"endTime":3434.715,"body":"starting training at the same age."},{"startTime":3437.034,"endTime":3441.051,"body":"from an absolute level or like relative to work done?"},{"startTime":3441.051,"endTime":3444.861,"body":"I would say relative to work done, lower, yeah."},{"startTime":3444.861,"endTime":3445.521,"body":"Yeah."},{"startTime":3445.521,"endTime":3446.201,"body":"Yeah."},{"startTime":3446.201,"endTime":3461.301,"body":"So, I mean, I think from my understanding, and this is definitely not like a very thorough"},{"startTime":3446.201,"endTime":3461.301,"body":"read of the research, but what I understand is that as you start training, you're brand"},{"startTime":3461.301,"endTime":3468.861,"body":"new to training, that you generally get at least 72 hours of elevated MPS after a training"},{"startTime":3461.301,"endTime":3468.861,"body":"session."},{"startTime":3469.461,"endTime":3472.317,"body":"I think that that number goes down to"},{"startTime":3472.317,"endTime":3485.137,"body":"24 hours or even less than 24 hours as you become well -trained to call it to the"},{"startTime":3472.317,"endTime":3485.137,"body":"intermediate or advanced stage And I would have to go find research to support this I just"},{"startTime":3485.137,"endTime":3490.069,"body":"like that's kind of the common sentiment that I hear amongst the industry at the moment"},{"startTime":3491.488,"endTime":3497.028,"body":"One, the most recent time I remember hearing this is 48 hours MPS is peaked."},{"startTime":3497.028,"endTime":3507.808,"body":"And where I contextually remember that is that was the argument with the cold plunges of"},{"startTime":3497.028,"endTime":3507.808,"body":"when to time them is MPS is highest peaks 48 hours post the training session."},{"startTime":3507.808,"endTime":3508.973,"body":"I don't."},{"startTime":3508.973,"endTime":3511.692,"body":"somebody that was trained or untrained or we just don't know?"},{"startTime":3511.692,"endTime":3513.653,"body":"Yeah, yeah."},{"startTime":3513.913,"endTime":3522.943,"body":"So I'm gonna operate on what I said, which I don't know if it's fully right, but say it's"},{"startTime":3513.913,"endTime":3522.943,"body":"72 hours for someone that's novice and it's 24 -ish hours for somebody that's not."},{"startTime":3522.943,"endTime":3524.693,"body":"So we'll just say that it's diminished."},{"startTime":3524.693,"endTime":3529.513,"body":"We don't know how much it's diminished, but the fact that you're trained diminishes it in"},{"startTime":3524.693,"endTime":3529.513,"body":"some capacity."},{"startTime":3529.513,"endTime":3534.641,"body":"Just because there's gonna be less stimulus, less muscle damage, less..."},{"startTime":3534.641,"endTime":3541.447,"body":"less a number of these factors that are going to require your body to elicit a higher"},{"startTime":3534.641,"endTime":3541.447,"body":"level of MPS, right?"},{"startTime":3542.169,"endTime":3546.653,"body":"And so that just, the reason I wanted to frame it that way is because"},{"startTime":3548.349,"endTime":3561.319,"body":"As we've talked about in the prior few episodes with Paul Carter and Chris Beardsley now"},{"startTime":3548.349,"endTime":3561.319,"body":"on this kick of higher frequency training being necessary, the majority of their argument,"},{"startTime":3561.319,"endTime":3569.449,"body":"I think, is based around muscle protein synthesis and how it likely decreases as training"},{"startTime":3561.319,"endTime":3569.449,"body":"age increases."},{"startTime":3569.449,"endTime":3577.653,"body":"And so if before you could get an MPS response that lasts 72 hours, then now you're"},{"startTime":3569.449,"endTime":3577.653,"body":"looking at basically half the week."},{"startTime":3578.173,"endTime":3588.993,"body":"So you could train a muscle twice a week and you'd be maxed out on MPS for half the week"},{"startTime":3578.173,"endTime":3588.993,"body":"and then you train it again and you're maxed out for another half the week."},{"startTime":3588.993,"endTime":3601.073,"body":"So I think that their argument there is that as we now have this MPS response that only"},{"startTime":3588.993,"endTime":3601.073,"body":"lasts 24 or say 48 hours, that training a muscle three times a week now becomes"},{"startTime":3601.073,"endTime":3606.433,"body":"significantly more important than it was when your MPS response was higher."},{"startTime":3607.119,"endTime":3609.81,"body":"And I don't, like I said, I don't know if that's true."},{"startTime":3609.81,"endTime":3613.172,"body":"That seems to be the argument and the frame that they're coming from."},{"startTime":3613.172,"endTime":3616.052,"body":"Somebody can correct me if I'm misinterpreting this."},{"startTime":3616.333,"endTime":3617.363,"body":"But that's my understanding."},{"startTime":3617.363,"endTime":3624.036,"body":"And that's kind of the argument for why frequency might need to increase with training"},{"startTime":3617.363,"endTime":3624.036,"body":"age."},{"startTime":3625.497,"endTime":3626.877,"body":"What do you think on that?"},{"startTime":3630.248,"endTime":3635.559,"body":"My only argument against it, it really comes from like a practical standpoint, right?"},{"startTime":3635.559,"endTime":3646.032,"body":"If we're talking chest, know, lats, upper back, biceps, triceps, quads, glutes, hands,"},{"startTime":3635.559,"endTime":3646.032,"body":"like programming each of those muscles three times per week."},{"startTime":3648.073,"endTime":3649.923,"body":"I mean, I think it can be done."},{"startTime":3649.923,"endTime":3652.844,"body":"It's not, it's, it's not trivial, you know?"},{"startTime":3652.844,"endTime":3658.786,"body":"And I feel like you'd be running into a lot of like overlapping issues of this isn't"},{"startTime":3652.844,"endTime":3658.786,"body":"recover."},{"startTime":3658.786,"endTime":3659.956,"body":"I mean, it just."},{"startTime":3660.266,"endTime":3664.239,"body":"To me, it sounds like a pretty complex problem, right?"},{"startTime":3664.239,"endTime":3670.473,"body":"That doesn't turn into a very generic full body training program, you know?"},{"startTime":3670.473,"endTime":3684.313,"body":"And I think my, again, argument against that is like, we're talking like advanced"},{"startTime":3670.473,"endTime":3684.313,"body":"trainees, higher training age, how many very advanced trainees, higher training age, or"},{"startTime":3684.313,"endTime":3689.076,"body":"like really great physiques are just doing generic full body training programs?"},{"startTime":3689.832,"endTime":3691.313,"body":"I know very little."},{"startTime":3692.033,"endTime":3694.935,"body":"And this is, I might be kind of straw manning."},{"startTime":3694.935,"endTime":3697.296,"body":"I believe that's the term there, that argument."},{"startTime":3697.356,"endTime":3700.258,"body":"I'm not, you know, completely saying it's wrong."},{"startTime":3700.258,"endTime":3702.939,"body":"I just don't see it in the real world."},{"startTime":3703.72,"endTime":3707.402,"body":"And that it does seem like a very complex training."},{"startTime":3708.302,"endTime":3711.247,"body":"Like weaving that together sounds very complicated to me."},{"startTime":3711.247,"endTime":3716.221,"body":"Yeah, my issue is with full body training has always been the overlapping fatigue."},{"startTime":3716.221,"endTime":3722.085,"body":"And so I do think there's a lot of self awareness that needs to go into creating a program"},{"startTime":3716.221,"endTime":3722.085,"body":"like that."},{"startTime":3722.085,"endTime":3730.301,"body":"And so I wouldn't feel super comfortable putting out like a general generic program of,"},{"startTime":3722.085,"endTime":3730.301,"body":"know, this is the optimal way to train as an advanced trainee three times a week full"},{"startTime":3730.301,"endTime":3731.151,"body":"body."},{"startTime":3731.212,"endTime":3733.092,"body":"Like it may be for some people."},{"startTime":3733.273,"endTime":3739.127,"body":"I think another thing that is often lost in that discussion is that like, so they're"},{"startTime":3733.273,"endTime":3739.127,"body":"assuming"},{"startTime":3739.127,"endTime":3745.8,"body":"they Chris beardly and Paul, I guess, and I could be again, miss stating their their"},{"startTime":3739.127,"endTime":3745.8,"body":"stance here."},{"startTime":3745.8,"endTime":3751.442,"body":"But it seems like they're looking at it on like an individual muscle level."},{"startTime":3751.442,"endTime":3762.807,"body":"So it's like, if I train my chest on Monday, then the MPS response to my chest is"},{"startTime":3751.442,"endTime":3762.807,"body":"diminished by Wednesday, and therefore I must train my chest again on Wednesday."},{"startTime":3762.827,"endTime":3768.649,"body":"Whereas I wonder how much of this is actually explained by just whole body stimulus."},{"startTime":3768.679,"endTime":3779.396,"body":"So like, what if you're following a bro split to use an extreme example and you have like"},{"startTime":3768.679,"endTime":3779.396,"body":"a chest day on one day and then you have another day that's triceps and shoulders."},{"startTime":3779.396,"endTime":3783.139,"body":"And so on the triceps and shoulders day, you're getting more pushing volume in."},{"startTime":3783.139,"endTime":3786.842,"body":"You're doing maybe some steep incline pressing, you're getting a bit of upper chest."},{"startTime":3786.842,"endTime":3790.163,"body":"Maybe you're doing some dips or some like tricep pushups."},{"startTime":3790.304,"endTime":3793.786,"body":"So you're getting a little bit of mid lower chest through those movements."},{"startTime":3793.786,"endTime":3797.969,"body":"So now suddenly we've actually trained chest twice a week."},{"startTime":3798.425,"endTime":3803.848,"body":"even though it's only being hit once as like a primary muscle group."},{"startTime":3803.848,"endTime":3816.855,"body":"But one would think that that second session that you're doing is still providing a"},{"startTime":3803.848,"endTime":3816.855,"body":"sufficient stimulus to the chest that its individual MPS response would be stimulated"},{"startTime":3816.855,"endTime":3821.657,"body":"again, even though that's not like the direct pursuit of that session."},{"startTime":3821.657,"endTime":3824.359,"body":"And you get that even more with other muscle groups, like say your delts."},{"startTime":3824.359,"endTime":3826.07,"body":"Like if you're training chest, you're hitting delts."},{"startTime":3826.07,"endTime":3827.65,"body":"If you're training back, you're hitting delts."},{"startTime":3827.65,"endTime":3829.822,"body":"If you're training delts, you're hitting delts."},{"startTime":3829.822,"endTime":3839.567,"body":"Like, I mean, there's like, you can hit delts multiple times throughout the week without"},{"startTime":3829.822,"endTime":3839.567,"body":"having to necessarily train full body each of those days."},{"startTime":3839.747,"endTime":3850.139,"body":"And so I just wonder as we extrapolate this out, how much of the MPS response is"},{"startTime":3839.747,"endTime":3850.139,"body":"individual to the muscle group and how much of it is just whole body stimulus of."},{"startTime":3850.139,"endTime":3853.346,"body":"you're putting the body under load and resistance here."},{"startTime":3854.196,"endTime":3855.481,"body":"Yeah, I mean."},{"startTime":3857.598,"endTime":3859.65,"body":"I honestly don't know, right?"},{"startTime":3859.65,"endTime":3860.68,"body":"I really, really don't."},{"startTime":3860.68,"endTime":3864.703,"body":"And this is an area where I'm sure the listeners can tell by my answers."},{"startTime":3864.703,"endTime":3875.901,"body":"Like I'm not making any strong kind of statements because I really don't know, but it is,"},{"startTime":3864.703,"endTime":3875.901,"body":"it's hard for me to see it actually all work out, you know, cause I think different"},{"startTime":3875.901,"endTime":3878.093,"body":"muscles are going to have different rates of recovery."},{"startTime":3878.093,"endTime":3879.584,"body":"we just talked about the delts."},{"startTime":3879.584,"endTime":3881.375,"body":"You could train the delts probably every single day."},{"startTime":3881.375,"endTime":3885.534,"body":"I mean, maybe not like seven days, but probably like a solid five days per week."},{"startTime":3885.534,"endTime":3888.345,"body":"and be perfectly fine from a recovery standpoint."},{"startTime":3889.026,"endTime":3900.433,"body":"it really comes into the balance of available time, schedule, balancing these different"},{"startTime":3889.026,"endTime":3900.433,"body":"things, having different muscle groups recover at different rates because X percentage of"},{"startTime":3900.433,"endTime":3904.245,"body":"your volume is lengthened bias with an eccentric focus."},{"startTime":3904.245,"endTime":3906.136,"body":"How much of it is short overload bias?"},{"startTime":3906.136,"endTime":3913.76,"body":"mean, it gets, mean, the number of variables is astronomical that can go into this."},{"startTime":3917.179,"endTime":3919.252,"body":"Yep, yep, are you here?"},{"startTime":3921.454,"endTime":3922.655,"body":"yeah, cool."},{"startTime":3922.655,"endTime":3923.766,"body":"Yeah, no, I agree."},{"startTime":3923.766,"endTime":3928.819,"body":"I I think that that ties a bow pretty well on to, onto frequency there."},{"startTime":3929.08,"endTime":3938.938,"body":"and then the last question I'll just leave people with and we won't answer it now, but"},{"startTime":3929.08,"endTime":3938.938,"body":"could one volume be maintenance while the same volume with a different frequency could be"},{"startTime":3938.938,"endTime":3940.129,"body":"progress."},{"startTime":3940.57,"endTime":3949.337,"body":"And the example there would be, you know, could you do nine sets a week of chest on Monday"},{"startTime":3940.57,"endTime":3949.337,"body":"and have that be maintenance?"},{"startTime":3949.809,"endTime":3960.415,"body":"But if you split that into three sets on Monday, three sets on Wednesday, and three sets"},{"startTime":3949.809,"endTime":3960.415,"body":"on Friday, due to this MPS response or whatever other factors out there that suddenly now"},{"startTime":3960.415,"endTime":3964.558,"body":"we're making progress by doing the same weekly volume just because it's split up"},{"startTime":3960.415,"endTime":3964.558,"body":"differently."},{"startTime":3964.558,"endTime":3966.779,"body":"And so we won't address that right now."},{"startTime":3966.779,"endTime":3970.551,"body":"But I think it's some stuff to think on, ruminate on a little bit."},{"startTime":3971.092,"endTime":3974.031,"body":"Yeah, definitely a very good question to think about."},{"startTime":3974.243,"endTime":3974.663,"body":"All right."},{"startTime":3974.663,"endTime":3980.175,"body":"And then the last section here, impact of failure on all of the above."},{"startTime":3980.216,"endTime":3985.178,"body":"So it's basically a discussion on failure, but then we can kind of tie in some of the"},{"startTime":3980.216,"endTime":3985.178,"body":"other stuff that we've already discussed."},{"startTime":3985.178,"endTime":3988.719,"body":"And so the first question is how important is failure globally?"},{"startTime":3988.719,"endTime":4000.554,"body":"And I don't think that failure globally is a requirement, but it certainly is a mechanism"},{"startTime":3988.719,"endTime":4000.554,"body":"by which we can save time and a great way of calibrating effort to make sure that you are"},{"startTime":4000.554,"endTime":4003.697,"body":"in fact putting in enough effort."},{"startTime":4003.697,"endTime":4005.562,"body":"to make gains there."},{"startTime":4007.211,"endTime":4009.476,"body":"What are your thoughts on failure globally?"},{"startTime":4010.336,"endTime":4012.816,"body":"I think failure is very important."},{"startTime":4012.816,"endTime":4020.686,"body":"I think it's very important to know where failure is so that you can reasonably gauge"},{"startTime":4012.816,"endTime":4020.686,"body":"against it."},{"startTime":4020.686,"endTime":4030.086,"body":"Because if you do not know what failure is, I guarantee you are, what's the word,"},{"startTime":4020.686,"endTime":4030.086,"body":"sandbagging yourself, right?"},{"startTime":4030.086,"endTime":4037.344,"body":"Like if you've never taken a set of leg extensions to failure, you're gonna be like, okay,"},{"startTime":4030.086,"endTime":4037.344,"body":"here's 60 pounds."},{"startTime":4037.344,"endTime":4040.564,"body":"Eight reps, I think that's two reps shy of failure."},{"startTime":4040.564,"endTime":4047.954,"body":"But if I'm there telling you more, more, more, that eight reps turns into like 17 reps."},{"startTime":4047.954,"endTime":4056.514,"body":"And I cannot tell you how many times I have seen this in person where I'm standing there"},{"startTime":4047.954,"endTime":4056.514,"body":"saying more again, again, because they're not there yet."},{"startTime":4056.514,"endTime":4061.864,"body":"And what they thought was a failure at eight reps, they have more than doubled the reps."},{"startTime":4061.864,"endTime":4063.978,"body":"All good, clean reps."},{"startTime":4063.978,"endTime":4078.057,"body":"So I think it's very important to know where failure actually is so that you can back, you"},{"startTime":4063.978,"endTime":4078.057,"body":"know, pedal from there and know what it feels like and what that actual true three RIR,"},{"startTime":4078.057,"endTime":4080.899,"body":"two RIR, whatever it is, is indeed accurate."},{"startTime":4080.899,"endTime":4082.8,"body":"That's the importance of it."},{"startTime":4082.81,"endTime":4084.652,"body":"Yeah, no, I fully agree."},{"startTime":4084.652,"endTime":4086.153,"body":"So that's failure globally."},{"startTime":4086.153,"endTime":4099.566,"body":"My most interesting aspect of failure, and the thing I really wanna get kind of some"},{"startTime":4086.153,"endTime":4099.566,"body":"discussion going on here, is the implication of failure in earlier sets and how that"},{"startTime":4099.566,"endTime":4104.889999999999,"body":"affects the remainder of your session's performance."},{"startTime":4106.112,"endTime":4107.813,"body":"so an example would be,"},{"startTime":4108.445,"endTime":4114.485000000001,"body":"you take your first set of hack squats to the house and you go to failure and say, you get"},{"startTime":4108.445,"endTime":4114.485000000001,"body":"11 reps."},{"startTime":4114.485000000001,"endTime":4115.925,"body":"And then you mentioned this earlier."},{"startTime":4115.925,"endTime":4117.335,"body":"You're, you're pretty fatigued."},{"startTime":4117.335,"endTime":4122.005,"body":"You worked your ass off and now you only get eight reps on your next set."},{"startTime":4122.005,"endTime":4124.085,"body":"And then your third set, get six."},{"startTime":4124.085,"endTime":4129.185,"body":"So 11, eight and six is 25 total reps."},{"startTime":4129.345,"endTime":4137.405,"body":"Whereas if you would have just done nine on the first set, then you probably could have"},{"startTime":4129.345,"endTime":4137.405,"body":"gotten nine on the second set."},{"startTime":4137.405,"endTime":4139.265,"body":"and nine on the third set."},{"startTime":4139.265,"endTime":4149.615,"body":"And now you've done a total of 27 total reps, but possibly only your last set was to"},{"startTime":4139.265,"endTime":4149.615,"body":"failure versus in the other approach, you took all three sets to failure."},{"startTime":4149.615,"endTime":4159.145,"body":"You got two less reps, but you potentially got more effective reps because all your sets"},{"startTime":4149.615,"endTime":4159.145,"body":"were to failure."},{"startTime":4159.145,"endTime":4161.785,"body":"Every single rep that you did there was effective."},{"startTime":4161.785,"endTime":4165.155,"body":"So there's that, that aspect."},{"startTime":4166.897,"endTime":4167.449,"body":"to consider."},{"startTime":4167.449,"endTime":4170.302,"body":"so I have another thing to add on top of that."},{"startTime":4170.302,"endTime":4172.781,"body":"But what do you think about that proposition there?"},{"startTime":4173.374,"endTime":4180.383,"body":"Yeah, and I have a very unscientific answer and I'm completely aware I might be in the"},{"startTime":4173.374,"endTime":4180.383,"body":"minority here."},{"startTime":4180.383,"endTime":4183.316,"body":"I am just of the belief."},{"startTime":4185.413,"endTime":4187.298,"body":"I really like the example that you used, right?"},{"startTime":4187.298,"endTime":4191.548,"body":"I think it's a perfect example in the way you phrased it or laid it out."},{"startTime":4193.416,"endTime":4203.301,"body":"I am of the belief that if you're performing the same amount of reps on the third set that"},{"startTime":4193.416,"endTime":4203.301,"body":"you are on your first set, that you're shortchanging yourself."},{"startTime":4203.981,"endTime":4210.333,"body":"And I just feel confident, again, this is at least for my own life."},{"startTime":4212.48,"endTime":4223.72,"body":"not trying as hard as I possibly can at something that I want really, really badly never"},{"startTime":4212.48,"endTime":4223.72,"body":"seems like a better way to get where I want than trying as hard as I can at something."},{"startTime":4223.72,"endTime":4232.64,"body":"And again, I said it's completely unscientific, but I just, I think back to like a sports"},{"startTime":4223.72,"endTime":4232.64,"body":"coach or a practice or something like that."},{"startTime":4232.64,"endTime":4237.086,"body":"And there, and the coach is like sprinting you guys and you're taking it at 80%."},{"startTime":4237.086,"endTime":4239.998,"body":"And the coach is like, why the fuck are you not trying as hard as you can?"},{"startTime":4239.998,"endTime":4242.761,"body":"And you're like, coach, because we're going to run six of them."},{"startTime":4242.761,"endTime":4244.792,"body":"And I want to be able to give it my all on the last one."},{"startTime":4244.792,"endTime":4249.927,"body":"Like you would get your ass kicked by the coach if you said that, you know, across any"},{"startTime":4244.792,"endTime":4249.927,"body":"sport."},{"startTime":4249.927,"endTime":4253.61,"body":"I don't care if that's American football, like soccer, basketball, anything."},{"startTime":4253.61,"endTime":4257.693,"body":"But in this context of weight training, that's the answer that we give."},{"startTime":4257.693,"endTime":4264.819,"body":"So again, it's just hard for me to believe that and to incorporate it into my life."},{"startTime":4264.819,"endTime":4266.026,"body":"And I get the"},{"startTime":4266.026,"endTime":4269.364,"body":"You know, the research is typically indicative of that."},{"startTime":4269.364,"endTime":4273.532,"body":"It's just hard for me to believe, to be completely honest."},{"startTime":4273.617,"endTime":4285.502,"body":"You know, I would have probably agreed with you in the past, but ever since I've gotten"},{"startTime":4273.617,"endTime":4285.502,"body":"into this cardio adventure and I've gone down the rabbit hole of practically implementing"},{"startTime":4285.502,"endTime":4297.738,"body":"cardio, but also reading the research on cardio and this idea of sustained effort across"},{"startTime":4285.502,"endTime":4297.738,"body":"intervals, which I think interval training cardio is similar as you're gonna get to weight"},{"startTime":4297.738,"endTime":4297.978,"body":"training."},{"startTime":4297.978,"endTime":4301.103,"body":"Like you can't compare zone two to weight training, but when you're talking about"},{"startTime":4301.103,"endTime":4304.435,"body":"intervals, you're working hard for a short amount of time, then you're resting, you're"},{"startTime":4301.103,"endTime":4304.435,"body":"recovering."},{"startTime":4304.435,"endTime":4306.596,"body":"It's much more similar to weight training."},{"startTime":4307.657,"endTime":4319.884,"body":"All the data seems to show that not blowing your load on the first interval is better than"},{"startTime":4307.657,"endTime":4319.884,"body":"blowing your load and then trying to just tread water and survive for the remaining"},{"startTime":4319.884,"endTime":4320.864,"body":"intervals."},{"startTime":4321.716,"endTime":4322.687,"body":"I agree."},{"startTime":4322.687,"endTime":4326.24,"body":"think there's specific context like that one is a perfect example."},{"startTime":4326.24,"endTime":4327.561,"body":"Powerlifting as well."},{"startTime":4327.561,"endTime":4331.605,"body":"If strength is the goal, we know that that's very, very correlative there."},{"startTime":4331.605,"endTime":4333.857,"body":"I think the strength one is interesting."},{"startTime":4333.857,"endTime":4336.929,"body":"I feel like that's a very close proximity."},{"startTime":4336.929,"endTime":4339.551,"body":"The cardio one, think, is more of a..."},{"startTime":4340.852,"endTime":4343.675,"body":"The game of cardio is..."},{"startTime":4343.675,"endTime":4345.936,"body":"They're duration based, right?"},{"startTime":4346.117,"endTime":4347.758,"body":"the only cardio..."},{"startTime":4347.758,"endTime":4350.06,"body":"Yeah, it's a volume kind of game."},{"startTime":4350.93,"endTime":4355.314,"body":"short cardio is like a hundred meter sprint, is, whatever nine seconds or something like"},{"startTime":4350.93,"endTime":4355.314,"body":"that."},{"startTime":4355.314,"endTime":4357.587,"body":"So I do."},{"startTime":4357.587,"endTime":4360.97,"body":"I love that you brought that up because that is a really, really good point."},{"startTime":4361.17,"endTime":4363.272,"body":"But that's the thing with like the hypertrophy."},{"startTime":4363.653,"endTime":4373.813,"body":"It's a it's it's it's like the antithesis of what I said, and we know that if you train"},{"startTime":4363.653,"endTime":4373.813,"body":"too close to failure, like you, you the adaptations just don't happen like they like they"},{"startTime":4373.813,"endTime":4374.905,"body":"would otherwise."},{"startTime":4374.905,"endTime":4384.625,"body":"the other devil's advocate argument against what you were saying is that with the"},{"startTime":4374.905,"endTime":4384.625,"body":"predominance of research now on the highly demanding compound movements that are done for"},{"startTime":4384.625,"endTime":4395.565,"body":"sets of eight reps or less, 10 reps or less, something like that, that there seems to not"},{"startTime":4384.625,"endTime":4395.565,"body":"be a difference in response, whether you go to failure or you stop, you know, a couple"},{"startTime":4395.565,"endTime":4396.825,"body":"reps shy."},{"startTime":4398.705,"endTime":4401.605,"body":"And man, it's tough."},{"startTime":4403.133,"endTime":4413.553,"body":"One side of me believes that if I go 999 and that last set is to failure, that I'm still"},{"startTime":4403.133,"endTime":4413.553,"body":"creating the stimulus that my body needs for adaptation."},{"startTime":4413.553,"endTime":4426.093,"body":"And probably with less fatigue, because the 1186 example of hack squat where every set is"},{"startTime":4413.553,"endTime":4426.093,"body":"to failure, that leaves you so cached that like how high can the quality, the rest of your"},{"startTime":4426.093,"endTime":4427.493,"body":"session be?"},{"startTime":4427.633,"endTime":4431.181,"body":"And so my kind of view on failure,"},{"startTime":4431.397,"endTime":4437.509,"body":"especially as it pertains to the bird's eye view of the session is that"},{"startTime":4439.133,"endTime":4450.473,"body":"If I have a number of exercises for the same muscle group to do, I'm likely to more take"},{"startTime":4439.133,"endTime":4450.473,"body":"that approach where it goes 999, where just the last set is to failure, because I know"},{"startTime":4450.473,"endTime":4456.333,"body":"then I need to go to leg extensions and then I need to go to split squats or whatever it"},{"startTime":4450.473,"endTime":4456.333,"body":"is."},{"startTime":4456.613,"endTime":4466.811,"body":"Whereas if I'm doing a different style of training routine, call it like a full body or"},{"startTime":4456.613,"endTime":4466.811,"body":"some sort of split where it's just one exercise for a muscle group, like"},{"startTime":4466.811,"endTime":4476.435,"body":"I'm doing hack squats and then that's it for quads, then I'm more likely to take your"},{"startTime":4466.811,"endTime":4476.435,"body":"approach where I'm gonna get everything I can out of each set that I have to offer because"},{"startTime":4476.435,"endTime":4484.409,"body":"I know that that's the end of my quad work versus having these additional exercises that"},{"startTime":4476.435,"endTime":4484.409,"body":"are kind of looming in the future."},{"startTime":4485.214,"endTime":4488.475,"body":"Yeah, I it's, I mean, I agree."},{"startTime":4488.475,"endTime":4497.727,"body":"It's almost like a never ending argument because then the, then what the next logical"},{"startTime":4488.475,"endTime":4497.727,"body":"phase of the argument as well, why do you need three sets on the, on the, on the like"},{"startTime":4497.727,"endTime":4500.498,"body":"extent or not the like extension, the pendulum or whatever, right?"},{"startTime":4500.498,"endTime":4503.399,"body":"Why wouldn't we just put two of those sets on another day?"},{"startTime":4503.399,"endTime":4506.04,"body":"And then we can take all four of the, all four of the sets of hair."},{"startTime":4506.04,"endTime":4514.908,"body":"Like it's a, it's like a seemingly never ending loop of the conversation and the honest"},{"startTime":4506.04,"endTime":4514.908,"body":"reality is like, we just don't know, you know, and"},{"startTime":4514.908,"endTime":4519.932,"body":"What I kind of defer to, which is in a very unscientific way, I understand that."},{"startTime":4520.253,"endTime":4522.535,"body":"What is the goal in the context?"},{"startTime":4522.535,"endTime":4524.556,"body":"Are we speaking about hypertrophy?"},{"startTime":4524.556,"endTime":4525.457,"body":"Sure."},{"startTime":4525.457,"endTime":4529.06,"body":"What are the people with the best physiques in the world do?"},{"startTime":4529.3,"endTime":4532.983,"body":"Natural or not, or enhance or whatever."},{"startTime":4532.984,"endTime":4537.047,"body":"They typically are not leaving three reps in the tank on their compounds."},{"startTime":4537.407,"endTime":4541.241,"body":"And it's like, I will look for some evidence there."},{"startTime":4541.241,"endTime":4542.944,"body":"And that's, and that could be."},{"startTime":4542.944,"endTime":4547.794,"body":"It could be we're all just brainwashed, you know, and this is what we do because that's"},{"startTime":4542.944,"endTime":4547.794,"body":"what some people did."},{"startTime":4547.794,"endTime":4557.984,"body":"And then it, you know, follows through and maybe in 30 years, the best physiques in the"},{"startTime":4547.794,"endTime":4557.984,"body":"world won't train like that, you know, but, but I just, don't have very, very conclusive"},{"startTime":4557.984,"endTime":4564.994,"body":"evidence that's also rooted in practical real world examples of people at the top doing"},{"startTime":4557.984,"endTime":4564.994,"body":"that."},{"startTime":4564.994,"endTime":4568.696,"body":"So that's where I feel conflicted about."},{"startTime":4569.117,"endTime":4570.017,"body":"Yeah."},{"startTime":4570.017,"endTime":4570.787,"body":"No, I agree."},{"startTime":4570.787,"endTime":4572.087,"body":"I don't know the answer either."},{"startTime":4572.087,"endTime":4578.397,"body":"I think this conversation is great and playing devil's advocate to each other's points is"},{"startTime":4572.087,"endTime":4578.397,"body":"super thought -provoking."},{"startTime":4578.397,"endTime":4584.237,"body":"So I am 10 minutes late on my child duty here to get these kids off to school."},{"startTime":4584.237,"endTime":4589.365,"body":"So I think this is a good point to wrap it up and then we'll be back next week."},{"startTime":4589.556,"endTime":4591.349,"body":"Yep, as always guys, thank you for listening."},{"startTime":4591.349,"endTime":4592.561,"body":"I love this episode."},{"startTime":4592.561,"endTime":4601.954,"body":"I think we did a great job not to pat ourselves on the back, but playing devil's advocate"},{"startTime":4592.561,"endTime":4601.954,"body":"on each other I think is very, very important and thought provoking, like you said."},{"startTime":4601.954,"endTime":4603.696,"body":"So thank you as always, Brian."},{"startTime":4603.696,"endTime":4604.998,"body":"Thank you everyone for listening."},{"startTime":4604.998,"endTime":4606.63,"body":"We'll talk to you next week."}]}