{"version":"1.0.0","segments":[{"startTime":27.454,"endTime":28.564,"body":"What is going on guys?"},{"startTime":28.564,"endTime":35.794,"body":"Happy Monday for everyone listening on YouTube and Tuesday for everyone that catches us on"},{"startTime":28.564,"endTime":35.794,"body":"Spotify and the other podcast platforms."},{"startTime":35.794,"endTime":41.854,"body":"Today is Brian and myself and we are chatting personalizing your training volume."},{"startTime":41.854,"endTime":48.604,"body":"So this came through as a question from our episode 164 August Instagram Q and A."},{"startTime":48.604,"endTime":53.394,"body":"The question was how to estimate optimal volume as in sets per week for an individual."},{"startTime":53.394,"endTime":54.782,"body":"And we thought it would make."},{"startTime":54.782,"endTime":58.302,"body":"a wonderful question to explode into an entire episode."},{"startTime":58.302,"endTime":61.282,"body":"And here we are for episode 167."},{"startTime":61.282,"endTime":71.021,"body":"So Brian and I have laid out some important considerations, both things that are very,"},{"startTime":61.282,"endTime":71.021,"body":"very practical X's and O's inside of the gym, as well as other impacting lifestyle factors"},{"startTime":71.021,"endTime":77.662,"body":"outside of the gym that goes into how you can find the best way to personalize your"},{"startTime":71.021,"endTime":77.662,"body":"training volume."},{"startTime":77.662,"endTime":79.702,"body":"Before we dive into this, we have some updates."},{"startTime":79.702,"endTime":82.604,"body":"As always, Brian, can you kick us off, please?"},{"startTime":83.624,"endTime":90.536,"body":"Yeah, so my update is actually an update to my training program, to Brian's program."},{"startTime":90.536,"endTime":107.18,"body":"And it's well timed because part of the reason why my program is changing is a potential"},{"startTime":90.536,"endTime":107.18,"body":"new understanding of maybe what optimal training volume is for me."},{"startTime":108.001,"endTime":112.762,"body":"So I'm not going to give it all away here in my updates as to"},{"startTime":113.128,"endTime":118.16,"body":"exactly why I can discuss that more in the body of the episode."},{"startTime":118.16,"endTime":126.063,"body":"But suffice to say that this bike season has been extremely eye opening for me."},{"startTime":127.124,"endTime":138.148,"body":"I've kind of talked week to week as we've gone through this about how surprised I am that"},{"startTime":127.124,"endTime":138.148,"body":"I'm still able to progress so well in the gym."},{"startTime":139.12900000000002,"endTime":142.26999999999998,"body":"This has been since March when bike season started."},{"startTime":142.332,"endTime":151.465,"body":"And every week I feel like I'm coming on being like, progress this or I progress that or a"},{"startTime":142.332,"endTime":151.465,"body":"couple of weeks ago, I noted how my body weight hasn't dropped at all throughout this bike"},{"startTime":151.465,"endTime":155.786,"body":"season and how that may be playing a factor in my ability to progress."},{"startTime":155.906,"endTime":169.169,"body":"But one of the staples that has been present the entire bike season has been that I've"},{"startTime":155.906,"endTime":169.169,"body":"used such a lower frequency and lower volume approach than what I've done in prior years."},{"startTime":171.136,"endTime":185.994,"body":"Combine the incredible success that I've had over the last six months lifting weights"},{"startTime":171.136,"endTime":185.994,"body":"along with my reintroduction to abbreviated training, which as I've discussed in prior"},{"startTime":185.994,"endTime":191.517,"body":"episodes is kind of how I got my start in training in the first two or three years of my"},{"startTime":185.994,"endTime":191.517,"body":"training journey."},{"startTime":191.517,"endTime":200.528,"body":"I fell into what was called like a hit high intensity training, not high intensity"},{"startTime":191.517,"endTime":200.528,"body":"interval training, but high intensity training, mentor."},{"startTime":200.528,"endTime":209.424,"body":"Mike Menser, Arthur Jones were really the big ones that popularized this approach, which"},{"startTime":200.528,"endTime":209.424,"body":"was infrequent, high intensity, low volume training."},{"startTime":209.665,"endTime":224.355,"body":"Over the years, it's kind of been shifted a little bit through a brand called Hardgainer,"},{"startTime":209.665,"endTime":224.355,"body":"which promotes drug -free trainees to train hard with full body or upper lower splits two"},{"startTime":224.355,"endTime":225.696,"body":"to three days a week."},{"startTime":225.856,"endTime":228.534,"body":"So this is kind of how I got my start and I've been"},{"startTime":228.534,"endTime":240.124,"body":"reintegrating back into this culture a little bit, found a Facebook group that had a lot"},{"startTime":228.534,"endTime":240.124,"body":"of the old people that I was learning from when I was 16, 17, 18 years old."},{"startTime":240.124,"endTime":242.474,"body":"And now they have this Facebook group."},{"startTime":243.074,"endTime":252.454,"body":"so between falling back in with them a little bit, seeing these incredible results that"},{"startTime":243.074,"endTime":252.454,"body":"I've been having with the lower volume, lower frequency approach during bike season, I"},{"startTime":252.454,"endTime":255.096,"body":"made the decision to double down."},{"startTime":255.546,"endTime":257.928,"body":"on low volume, low frequency."},{"startTime":257.928,"endTime":269.634,"body":"And my thought process being that if it worked so well, while I'm also doing cardio five"},{"startTime":257.928,"endTime":269.634,"body":"times a week, imagine how well it must work if I'm in an even more recovered state."},{"startTime":269.83500000000004,"endTime":271.996,"body":"And so it's another experiment."},{"startTime":271.996,"endTime":276.699,"body":"We had a question on a Q and A a couple weeks ago about when, what is my next experiment?"},{"startTime":276.699,"endTime":278.02,"body":"And I didn't really have any ideas."},{"startTime":278.02,"endTime":282.132,"body":"And then this came to me and I was like, this is what I want my experiment to be."},{"startTime":282.166,"endTime":291.546,"body":"And so the new program that I'm gonna be starting literally this week is four full body"},{"startTime":282.166,"endTime":291.546,"body":"sessions over a 10 to 12 day period."},{"startTime":291.546,"endTime":295.186,"body":"So think one full body session every two to three days."},{"startTime":295.186,"endTime":302.486,"body":"I'm planning it out to be kind of like a Monday, Thursday, Sunday, Wednesday, Saturday"},{"startTime":295.186,"endTime":302.486,"body":"type thing."},{"startTime":302.486,"endTime":307.486,"body":"So that would be like 12 or 13 days to get through four full body sessions."},{"startTime":307.826,"endTime":308.986,"body":"And..."},{"startTime":310.536,"endTime":322.705,"body":"relatively low volume, focusing on big compound movements, really trying to just push"},{"startTime":310.536,"endTime":322.705,"body":"progression, which to week to week, whether it's adding a rep or micro loading in some"},{"startTime":322.705,"endTime":324.655,"body":"ways, depending on the movement."},{"startTime":325.537,"endTime":337.225,"body":"And that will be available in the app under Brian's program to so we have Brian's program,"},{"startTime":325.537,"endTime":337.225,"body":"which is just going to be my interpretation of the evidence and evidence based optimal"},{"startTime":337.225,"endTime":339.358,"body":"training in my view."},{"startTime":339.358,"endTime":342.539,"body":"And then Brian's program two is what I'm actually doing."},{"startTime":342.539,"endTime":350.972,"body":"And in this case, it's not really evidence based per se based on what the literature would"},{"startTime":342.539,"endTime":350.972,"body":"say about sets per body part and things like that."},{"startTime":350.972,"endTime":355.004,"body":"So it's an experiment and we'll see how it goes."},{"startTime":355.044,"endTime":358.295,"body":"And I'm just kind of excited for that journey to go forward from there."},{"startTime":358.295,"endTime":361.266,"body":"So yeah, Aaron jump on in, buddy."},{"startTime":362.984,"endTime":363.884,"body":"I have a great question."},{"startTime":363.884,"endTime":365.815,"body":"at least I think it's a great question."},{"startTime":366.596,"endTime":372.219,"body":"How are you for this experiment going to quantify efficacy?"},{"startTime":374.2,"endTime":375.06,"body":"in."},{"startTime":376.402,"endTime":378.663,"body":"I guess let me extrapolate it a little bit more."},{"startTime":378.663,"endTime":384.966,"body":"Is the, is the, I guess what is the desired outcome is, are we just monitoring training"},{"startTime":378.663,"endTime":384.966,"body":"performance?"},{"startTime":384.966,"endTime":389.969,"body":"Is there a body composition or muscle retention build aspect of it?"},{"startTime":389.969,"endTime":391.79,"body":"What are you planning to do there?"},{"startTime":391.926,"endTime":403.266,"body":"Yeah, I don't really think that there's any way to accurately assess body composition"},{"startTime":391.926,"endTime":403.266,"body":"given the perils that we had with my most recent DEXA scan coming back at 21 .4 % body"},{"startTime":403.266,"endTime":404.166,"body":"fat."},{"startTime":404.806,"endTime":407.656,"body":"And I just don't believe it."},{"startTime":407.656,"endTime":417.466,"body":"And so I don't think that DEXA is a great use of trying to assess body comp in somebody"},{"startTime":407.656,"endTime":417.466,"body":"that is advanced as me and the gains that would be made are gonna be so marginal anyways"},{"startTime":417.466,"endTime":421.972,"body":"that it's likely beyond the error that the DEXA would be able to pick up on."},{"startTime":422.444,"endTime":432.551,"body":"so I think that, you know, we, we kind of touched on this discussion either last week or"},{"startTime":422.444,"endTime":432.551,"body":"the week before where, you, you had kind of noted that training performance was going to"},{"startTime":432.551,"endTime":433.862,"body":"be one of the key factors."},{"startTime":433.862,"endTime":439.886,"body":"And then I kind of poked at you, played a little devil's advocate and said, well, what if"},{"startTime":433.862,"endTime":439.886,"body":"volumes are really low?"},{"startTime":439.886,"endTime":443.359,"body":"What if rep ranges are lower than the hypertrophy rep range?"},{"startTime":443.359,"endTime":450.914,"body":"Like there's a lot of extenuating circumstances that make performance a difficult metric"},{"startTime":443.359,"endTime":450.914,"body":"to use to assess hypertrophy progress."},{"startTime":450.998,"endTime":455.958,"body":"But I think in this case, that is likely the best that I have."},{"startTime":455.958,"endTime":467.898,"body":"And so like, if I'm seeing my big compound movements going up with form staying the same"},{"startTime":455.958,"endTime":467.898,"body":"over the course of the next six months, and the trend line increases, and I'm training in"},{"startTime":467.898,"endTime":478.582,"body":"hypertrophy rep ranges, which will primarily be between five and 10 reps for most things,"},{"startTime":467.898,"endTime":478.582,"body":"then I do think that that's the best correlation that I'm going to have."},{"startTime":478.582,"endTime":486.022,"body":"I also do understand the argument that my volumes are going to be lower than the standard"},{"startTime":478.582,"endTime":486.022,"body":"evidence -based recommendation."},{"startTime":486.022,"endTime":497.322,"body":"For example, I'm only gonna be training biceps once every 10 to 12 days and triceps once"},{"startTime":486.022,"endTime":497.322,"body":"every 10 to 12 days and with two to three sets for each."},{"startTime":497.322,"endTime":502.932,"body":"So we're literally talking about not even hitting the lower end of what the evidence"},{"startTime":497.322,"endTime":502.932,"body":"-based recommendation would be for that."},{"startTime":502.932,"endTime":508.224,"body":"But then also understanding that when you do take evidence -based recommendations, they"},{"startTime":502.932,"endTime":508.224,"body":"count."},{"startTime":508.224,"endTime":510.995,"body":"compound movements as arm work."},{"startTime":510.995,"endTime":519.079,"body":"So doing a bench press counts as a tricep exercise and doing a pull up counts as a bicep"},{"startTime":510.995,"endTime":519.079,"body":"exercise as much as it counts as a back or a chest exercise."},{"startTime":519.079,"endTime":525.12,"body":"So in that way, my arms are going to be hitting close to the evidence based"},{"startTime":519.079,"endTime":525.12,"body":"recommendations."},{"startTime":525.242,"endTime":534.996,"body":"But but still across the board, like, you know, the volume is going to be quite low, you"},{"startTime":525.242,"endTime":534.996,"body":"won't see me hitting more than four sets, maybe five sets of chest in a week."},{"startTime":535.2180000000001,"endTime":539.591,"body":"no more than four or five sets of hamstrings in a week or quads or anything like that."},{"startTime":539.591,"endTime":541.463,"body":"So the volume will be low."},{"startTime":541.463,"endTime":545.905,"body":"Performance is likely the best proxy that I have."},{"startTime":547.107,"endTime":553.831,"body":"But it is possible that the strength is increasing because the fatigue is low due to the"},{"startTime":547.107,"endTime":553.831,"body":"lower volume approach."},{"startTime":553.932,"endTime":563.254,"body":"And, you know, at this point of my journey, if my strength is increasing in hypertrophy"},{"startTime":553.932,"endTime":563.254,"body":"rep ranges, I'm going to consider that a huge win."},{"startTime":563.254,"endTime":571.206,"body":"I'm not going to say that that means that I'm gaining muscle, but I am going to say that"},{"startTime":563.254,"endTime":571.206,"body":"that's what the desired outcome is at this point."},{"startTime":571.912,"endTime":572.352,"body":"Perfect."},{"startTime":572.352,"endTime":573.543,"body":"Yeah."},{"startTime":574.344,"endTime":581.009,"body":"I wouldn't if I were in your, if I was doing that experiment and someone asked me the"},{"startTime":574.344,"endTime":581.009,"body":"question I asked you, like I wouldn't really know how to answer it."},{"startTime":581.009,"endTime":595.101,"body":"I do think there is, there's a likely area where volume is low, but we have such good"},{"startTime":581.009,"endTime":595.101,"body":"recoverability that like training, you know, can, progress each week, but it may not be"},{"startTime":595.101,"endTime":597.943,"body":"like a sufficient enough stimulus for the growth."},{"startTime":597.943,"endTime":600.996,"body":"like we just, I truly think we're in an area."},{"startTime":600.996,"endTime":601.938,"body":"just don't know."},{"startTime":601.938,"endTime":612.629,"body":"You I mean, you look at like the power lifters and stuff, they train pretty low volume,"},{"startTime":601.938,"endTime":612.629,"body":"you know, and I think generally they do, you know, hypertrophy over it, but it's it's just"},{"startTime":612.629,"endTime":613.31,"body":"not the goal."},{"startTime":613.31,"endTime":615.773,"body":"You know, I think it's yeah, I don't know."},{"startTime":615.773,"endTime":620.47,"body":"I'm very excited to listen along and watch along and see how it goes for you, because,"},{"startTime":620.47,"endTime":620.67,"body":"man."},{"startTime":620.67,"endTime":629.55,"body":"Yeah, I just, at this point, I don't even know if you could say that there's any way that"},{"startTime":620.67,"endTime":629.55,"body":"we'd be able to accurately assess whether I've gained muscle in six months."},{"startTime":629.55,"endTime":639.41,"body":"Like I could be following a high volume program that ticks every box of the evidence"},{"startTime":629.55,"endTime":639.41,"body":"-based sphere, and I'm doing 20 sets of this and 16 sets of that, and I'm at two RIR and"},{"startTime":639.41,"endTime":639.9,"body":"blah, blah."},{"startTime":639.9,"endTime":640.89,"body":"And I'm doing all of these things."},{"startTime":640.89,"endTime":645.49,"body":"And it's like, hey, based on paper, this program should optimize your hypertrophy."},{"startTime":645.49,"endTime":648.53,"body":"But how do I know that it is?"},{"startTime":648.798,"endTime":656.883,"body":"In some ways, you might actually say that that program would lead to less strength"},{"startTime":648.798,"endTime":656.883,"body":"increase, less performance increase because volume is higher."},{"startTime":656.883,"endTime":658.584,"body":"Recoverability will be lower."},{"startTime":658.584,"endTime":661.945,"body":"You might not actually increase in strength as much."},{"startTime":662.225,"endTime":666.408,"body":"But evidence would say that that program may lead to better hypertrophy."},{"startTime":666.408,"endTime":672.151,"body":"So how then, in that case, do you even assess whether that's working if strength isn't"},{"startTime":666.408,"endTime":672.151,"body":"even a metric that you are using per se?"},{"startTime":672.151,"endTime":677.053,"body":"So I think the whole thing is very complicated and nebulous."},{"startTime":678.25,"endTime":680.787,"body":"especially as you know, you get higher in training age."},{"startTime":681.246,"endTime":690.566,"body":"I really think the only true way to do it is like, you run it, you get to a body fat or"},{"startTime":681.246,"endTime":690.566,"body":"sorry, I guess technically a body fat percentage, but like a body weight that you've been"},{"startTime":690.566,"endTime":690.856,"body":"before."},{"startTime":690.856,"endTime":692.516,"body":"Remember that's like your 185 or whatever."},{"startTime":692.516,"endTime":694.196,"body":"And it's like, how do I look?"},{"startTime":694.196,"endTime":703.292,"body":"You know, like I really think that's the only true way that you can really do it, but it's"},{"startTime":694.196,"endTime":703.292,"body":"very involved and has many moving pieces, of course."},{"startTime":703.379,"endTime":704.129,"body":"Yeah, absolutely."},{"startTime":704.129,"endTime":705.27,"body":"And so we'll just see how that goes."},{"startTime":705.27,"endTime":710.462,"body":"Like if it's going well after six months, then maybe at that point, I'm like, hey, maybe"},{"startTime":705.27,"endTime":710.462,"body":"I'll try a deficit."},{"startTime":710.462,"endTime":712.143,"body":"See if I can get my body weight down."},{"startTime":712.143,"endTime":718.435,"body":"Like I'm not going to jump into a deficit right off the bat and be like, I'm lowering"},{"startTime":712.143,"endTime":718.435,"body":"volume, lowering frequency, and I'm going to drop body weight."},{"startTime":718.435,"endTime":719.756,"body":"And let's just see what happens."},{"startTime":719.756,"endTime":725.168,"body":"know, so I'm going to try and try and keep body weight the same, but kind of let the"},{"startTime":719.756,"endTime":725.168,"body":"training do the talking."},{"startTime":726.349,"endTime":727.249,"body":"Yeah."},{"startTime":728.21,"endTime":728.54,"body":"Cool."},{"startTime":728.54,"endTime":729.59,"body":"What's up with you?"},{"startTime":730.564,"endTime":731.885,"body":"A couple updates."},{"startTime":731.885,"endTime":734.786,"body":"First, I have some coaching roster spots open."},{"startTime":734.786,"endTime":737.157,"body":"So I some clients wrapping up this month."},{"startTime":737.437,"endTime":747.242,"body":"And I always like to give those spots first to podcast listeners and then my progress"},{"startTime":737.437,"endTime":747.242,"body":"squad on Instagram, which I'll be posting that in there as well."},{"startTime":747.242,"endTime":748.962,"body":"So if you're interested, reach out."},{"startTime":749.223,"endTime":751.664,"body":"I would love to chat about that."},{"startTime":751.664,"endTime":753.735,"body":"Second, this is a big one I made."},{"startTime":753.735,"endTime":757.206,"body":"I was purposefully pretty silent about this."},{"startTime":757.34,"endTime":761.851,"body":"because it was my first time and I did not know if it would be a disaster or not."},{"startTime":761.851,"endTime":766.823,"body":"I made, I took the choice of just working in silence and then seeing how things went."},{"startTime":766.823,"endTime":771.314,"body":"But I had my first bodybuilding client get on stage."},{"startTime":772.474,"endTime":778.256,"body":"This is also something where I've spoken many times about in my professional career, I"},{"startTime":772.474,"endTime":778.256,"body":"guess."},{"startTime":778.256,"endTime":783.448,"body":"I don't like coaching things that I don't have direct experience in because it's horror."},{"startTime":783.448,"endTime":785.078,"body":"I don't like asking."},{"startTime":785.168,"endTime":788.24,"body":"something of someone that I haven't personally done myself."},{"startTime":788.36,"endTime":797.367,"body":"But this was a little bit of a different situation where female, we were going through a"},{"startTime":788.36,"endTime":797.367,"body":"calorie deficit for like a photo shoot she wanted to do."},{"startTime":797.367,"endTime":800.289,"body":"And then after that, she was like, there's this bodybuilding show in six weeks."},{"startTime":800.289,"endTime":801.329,"body":"I think I want to do it."},{"startTime":801.329,"endTime":802.59,"body":"Will you coach me into it?"},{"startTime":802.59,"endTime":805.712,"body":"And I was like, I will jump on this opportunity."},{"startTime":805.712,"endTime":806.753,"body":"we did."},{"startTime":806.993,"endTime":808.534,"body":"Things went very, very well."},{"startTime":808.534,"endTime":810.476,"body":"First show for her, first show for me."},{"startTime":810.476,"endTime":813.902,"body":"We took two class wins in a third place."},{"startTime":813.902,"endTime":819.226,"body":"in a novice class and she made it into an overall in her first show."},{"startTime":819.226,"endTime":827.053,"body":"So things went very, very well, especially for a very short prep and her learning to pose"},{"startTime":819.226,"endTime":827.053,"body":"and all that stuff in six weeks."},{"startTime":827.053,"endTime":829.575,"body":"So I was quite pleased with our outcomes."},{"startTime":829.575,"endTime":839.312,"body":"was a lot of fun of just, you don't get to use some of the skills with so many of clients."},{"startTime":839.312,"endTime":843.906,"body":"So it's fun getting to play like a very, you know, soul,"},{"startTime":844.08,"endTime":849.674,"body":"acute, intricate level game where you're like manipulating these very minor details and"},{"startTime":844.08,"endTime":849.674,"body":"those sorts of things."},{"startTime":849.674,"endTime":851.175,"body":"So it was very, very good."},{"startTime":851.175,"endTime":853.556,"body":"I'm happy, very, happy with the outcomes."},{"startTime":853.556,"endTime":854.157,"body":"So is she."},{"startTime":854.157,"endTime":857.739,"body":"So that was a very, very cool first experience."},{"startTime":858.079,"endTime":862.702,"body":"I have a post up on my Instagram and stuff for if anyone wants to have a look at that."},{"startTime":863.166,"endTime":877.174,"body":"Yeah, dude, I'm super intrigued by all of this because I remember in the past you saying"},{"startTime":863.166,"endTime":877.174,"body":"kind of exactly what you said, which is that, you you didn't want to coach somebody to do"},{"startTime":877.174,"endTime":879.175,"body":"something that you haven't done yourself."},{"startTime":879.256,"endTime":886.44,"body":"And then also on top of that, that it was a female because I feel like you've been"},{"startTime":879.256,"endTime":886.44,"body":"somewhat vocal in the past about how you primarily work with males."},{"startTime":886.44,"endTime":890.078,"body":"And I noticed that that had been changing as well over the."},{"startTime":890.078,"endTime":894.382,"body":"Last few months, I've seen you post a little bit more about some of your female clients."},{"startTime":894.403,"endTime":903.263,"body":"So it's cool that not only did you get to take someone to stage for the first time, but it"},{"startTime":894.403,"endTime":903.263,"body":"also was a female and that it turned out so successful."},{"startTime":903.263,"endTime":907.548,"body":"And she had a cutout cardboard figure of you, which was also super cool."},{"startTime":908.839,"endTime":914.263,"body":"Yeah, around last, I'm trying to think."},{"startTime":914.263,"endTime":915.714,"body":"No, it's been over a year now."},{"startTime":915.714,"endTime":920.167,"body":"Probably about a year and a half ago, I started taking on some female clients."},{"startTime":920.167,"endTime":923.949,"body":"The first was actually Rachel Gregory, who we both know."},{"startTime":923.949,"endTime":927.952,"body":"And the way that she presented it to me, I just couldn't say no."},{"startTime":927.952,"endTime":933.976,"body":"I felt like it would have been almost like an insult to say no to her, but I laid it out"},{"startTime":927.952,"endTime":933.976,"body":"and I was like, hey, these are the things that I need from you."},{"startTime":933.976,"endTime":935.776,"body":"I want this information."},{"startTime":935.877,"endTime":937.912,"body":"And it went really, really well."},{"startTime":937.912,"endTime":947.131,"body":"And I've decided to like for a certain select people who are a little bit more advanced,"},{"startTime":937.912,"endTime":947.131,"body":"like the, at that time, all of my female clients were other coaches."},{"startTime":947.131,"endTime":949.683,"body":"So they were familiar with the game and those sorts of things."},{"startTime":949.683,"endTime":955.558,"body":"And since I've expanded and I really has come full circle, you know, if I'm really honest."},{"startTime":957.278,"endTime":962.518,"body":"probably if I were to pick my 10 favorite clients, probably like seven or eight of them"},{"startTime":957.278,"endTime":962.518,"body":"are females."},{"startTime":963.018,"endTime":972.918,"body":"And I think it too is my positioning in the space now that I'm, I wouldn't say more"},{"startTime":963.018,"endTime":972.918,"body":"mature, but I have matured in my existence in the space."},{"startTime":973.058,"endTime":978.568,"body":"People, before someone signs up with me, they kind of know what I'm about and those sorts"},{"startTime":973.058,"endTime":978.568,"body":"of things by this point."},{"startTime":978.568,"endTime":983.768,"body":"So I think I can attract people who are more closely aligned with the way that I do"},{"startTime":978.568,"endTime":983.768,"body":"things."},{"startTime":983.768,"endTime":987.536,"body":"And that's a lot different than the way that I did things in the past."},{"startTime":988.534,"endTime":990.155,"body":"but it has been really, really fun."},{"startTime":990.155,"endTime":999.639,"body":"You know, it just getting to do some different things, getting to help people, who are"},{"startTime":990.155,"endTime":999.639,"body":"kind of different demographics that I'm, that I'm typically used to, in playing."},{"startTime":999.639,"endTime":1008.002,"body":"And I just get to learn a lot too, you know, for a large portion of, my clientele, I'm not"},{"startTime":999.639,"endTime":1008.002,"body":"really learning new things at this point anymore."},{"startTime":1008.002,"endTime":1015.805,"body":"There are a lot of the same avatars, but with this bikini prep, it was a lot of, of"},{"startTime":1008.002,"endTime":1015.805,"body":"learning new things."},{"startTime":1015.805,"endTime":1017.458,"body":"So it was, it was a"},{"startTime":1017.458,"endTime":1020.46,"body":"great experience for the both of us and I'm happy about it."},{"startTime":1020.65,"endTime":1024.501,"body":"Yeah, super cool to push yourself outside of that comfort zone and get the new experience."},{"startTime":1024.7640000000001,"endTime":1026.3049999999998,"body":"Yeah."},{"startTime":1026.3049999999998,"endTime":1029.627,"body":"And then the last thing is my training is fully back minus legs."},{"startTime":1029.627,"endTime":1032.9070000000002,"body":"I haven't put in RDLs or bilateral squat pattern."},{"startTime":1032.9070000000002,"endTime":1035.699,"body":"I'll probably put in the bilateral squat pattern this week."},{"startTime":1036.96,"endTime":1044.684,"body":"But like setting PRs, chest, back, delts, it's cool that I'm doing that again."},{"startTime":1044.684,"endTime":1048.1860000000001,"body":"It's been happening faster than I had thought, which has been a lot of fun."},{"startTime":1048.891,"endTime":1053.428,"body":"Are you going to veer away from it was the leg press that caused the hernia, right?"},{"startTime":1053.842,"endTime":1055.763,"body":"Yes, at least I think so."},{"startTime":1055.763,"endTime":1059.426,"body":"It could have been a Bulgarian split squat, which I also did that day."},{"startTime":1059.426,"endTime":1061.107,"body":"Could have been a seated leg curl."},{"startTime":1061.107,"endTime":1066.664,"body":"I don't know precisely, but I would imagine of the exercises that day, it was the leg"},{"startTime":1061.107,"endTime":1066.664,"body":"press, yeah."},{"startTime":1066.664,"endTime":1067.165,"body":"my guess too."},{"startTime":1067.165,"endTime":1070.632,"body":"So are you gonna stick with like a pendulum or a hack instead for the time being?"},{"startTime":1071.62,"endTime":1073.071,"body":"Yeah, yeah, I don't."},{"startTime":1073.071,"endTime":1080.992,"body":"mean, we have the arsenal like press here, but it's just I get a much better stimulus on"},{"startTime":1073.071,"endTime":1080.992,"body":"the pendulum anyway, so that'll go in."},{"startTime":1080.992,"endTime":1088.059,"body":"I feel like a leg press has you in a much more compromised position to get a hernia than"},{"startTime":1080.992,"endTime":1088.059,"body":"either of those movements as well."},{"startTime":1088.059,"endTime":1096.046,"body":"Like the way that I brace through that movement and how hard you have to push from the"},{"startTime":1088.059,"endTime":1096.046,"body":"bottom in that like super crunched up position."},{"startTime":1096.166,"endTime":1100.36,"body":"It just seems like the perfect movement to cause a hernia in my mind."},{"startTime":1100.535,"endTime":1100.966,"body":"Agreed."},{"startTime":1100.966,"endTime":1103.381,"body":"It does feel that way too."},{"startTime":1103.381,"endTime":1109.452,"body":"Like even with like a hack squat, I don't feel that same kind of like pressure in that"},{"startTime":1103.381,"endTime":1109.452,"body":"area."},{"startTime":1109.452,"endTime":1111.906,"body":"Yeah."},{"startTime":1111.906,"endTime":1113.138,"body":"And that's it for me."},{"startTime":1113.812,"endTime":1114.842,"body":"All right."},{"startTime":1116.263,"endTime":1119.874,"body":"Well, we are talking about personalizing your training volume today."},{"startTime":1119.874,"endTime":1129.527,"body":"And so we have a few categories of different topics that we want to go through that will"},{"startTime":1119.874,"endTime":1129.527,"body":"impact how to best find your training volume."},{"startTime":1130.087,"endTime":1140.599,"body":"And so I think the very first one that came to mind as soon as we saw this question and"},{"startTime":1130.087,"endTime":1140.599,"body":"began discussing this topic is, is progression happening?"},{"startTime":1140.599,"endTime":1148.739,"body":"And so this kind of goes back to the discussion we had during the updates when we were"},{"startTime":1140.599,"endTime":1148.739,"body":"talking about my new training program, just five or 10 minutes ago, is progression"},{"startTime":1148.739,"endTime":1157.099,"body":"happening and is progression a reliable metric that you can use to assess hypertrophy?"},{"startTime":1157.099,"endTime":1159.099,"body":"And I think it's a little bit ambiguous."},{"startTime":1159.099,"endTime":1166.919,"body":"Like it's not fully straightforward, but I do think that some sort of progression should"},{"startTime":1159.099,"endTime":1166.919,"body":"be happening."},{"startTime":1166.919,"endTime":1170.734,"body":"Like your volume shouldn't be so high that"},{"startTime":1171.602,"endTime":1179.207,"body":"it's muting your, or diminishing your recovery so much that you're unable to progress."},{"startTime":1179.207,"endTime":1184.181,"body":"Like nobody would say, yeah, dude, you're like, you're right there in the hypertrophy zone"},{"startTime":1179.207,"endTime":1184.181,"body":"because you're not making any progress."},{"startTime":1184.181,"endTime":1185.282,"body":"You're doing enough volume."},{"startTime":1185.282,"endTime":1186.133,"body":"Good work."},{"startTime":1186.133,"endTime":1188.714,"body":"I think that that's probably too much volume."},{"startTime":1188.714,"endTime":1192.417,"body":"And so there should be an amount of volume where you can progress."},{"startTime":1192.417,"endTime":1199.762,"body":"And then as long as you're progressing, I think there's some variation in there as far as"},{"startTime":1192.417,"endTime":1199.762,"body":"which volumes may or may not produce the best hypertrophy for you."},{"startTime":1200.086,"endTime":1209.866,"body":"As a hypothetical, you could be doing 10 sets for a body part and making progress, or you"},{"startTime":1200.086,"endTime":1209.866,"body":"could be doing 16 sets for a body part and also making progress."},{"startTime":1209.866,"endTime":1213.256,"body":"But one of those volumes could potentially be better for you."},{"startTime":1213.256,"endTime":1217.506,"body":"But the basis of that being that you have to choose a volume where at least you're making"},{"startTime":1213.256,"endTime":1217.506,"body":"progress."},{"startTime":1217.506,"endTime":1219.086,"body":"What do you think about that?"},{"startTime":1219.538,"endTime":1231.803,"body":"Yeah, I think the, you were explaining the progress, think proxy is a really, really good"},{"startTime":1219.538,"endTime":1231.803,"body":"term to use because proxies are typically correlative, but not inherently causative."},{"startTime":1232.884,"endTime":1237.656,"body":"and it's the most straightforward way to kind of gauge progress."},{"startTime":1237.656,"endTime":1238.996,"body":"Like, I progressing?"},{"startTime":1238.996,"endTime":1240.647,"body":"Am I adding reps?"},{"startTime":1240.647,"endTime":1244.249,"body":"And then over a couple of weeks, you know, is weight coming up?"},{"startTime":1244.249,"endTime":1246.05,"body":"I think that's really, really good."},{"startTime":1246.05,"endTime":1247.182,"body":"And if it's not,"},{"startTime":1247.182,"endTime":1253.365,"body":"it could lead you to think it's a very plausible to be like, well, do I need more or do I"},{"startTime":1247.182,"endTime":1253.365,"body":"need less?"},{"startTime":1253.365,"endTime":1263.71,"body":"And then that can unfold into some other aspects that we have outlined here as to which"},{"startTime":1253.365,"endTime":1263.71,"body":"may be the best help in helping you decide whether you need more or less."},{"startTime":1264.638,"endTime":1273.51,"body":"Yeah, and I think it's important to understand that like there are multiple progression"},{"startTime":1264.638,"endTime":1273.51,"body":"models out there and ways that you can go about seeing or eliciting progress in your"},{"startTime":1273.51,"endTime":1274.121,"body":"training."},{"startTime":1274.121,"endTime":1282.493,"body":"And so like the most straightforward obvious way would just be am I week to week able to"},{"startTime":1274.121,"endTime":1282.493,"body":"add a rep at a pound or two?"},{"startTime":1282.493,"endTime":1286.464,"body":"Am I seeing this trend line kind of go up over time?"},{"startTime":1286.604,"endTime":1293.406,"body":"But I think a very popular way to go about training and one that I tend to use is"},{"startTime":1293.994,"endTime":1304.652,"body":"the more a wave approach, which would be that, you you spend four to six weeks progressing"},{"startTime":1293.994,"endTime":1304.652,"body":"up, slightly increasing RIRs, working a little bit harder week to week, adding, you know,"},{"startTime":1304.652,"endTime":1306.223,"body":"two to five pounds a week."},{"startTime":1306.224,"endTime":1318.653,"body":"And then taking a reset of some sort, it doesn't have to be a deload, but kind of almost"},{"startTime":1306.224,"endTime":1318.653,"body":"as if you're stair stepping, going like four steps forward, two steps back, four steps"},{"startTime":1318.653,"endTime":1320.18,"body":"forward, two steps back."},{"startTime":1320.18,"endTime":1322.341,"body":"And so like, love that, that type of progression."},{"startTime":1322.341,"endTime":1325.093,"body":"And I use that almost exclusively with clients."},{"startTime":1325.093,"endTime":1329.585,"body":"So in that case, it's like, we're not necessarily comparing week to week."},{"startTime":1329.585,"endTime":1337.12,"body":"Like, yes, we do want to see some progress week to week as we're working harder, getting"},{"startTime":1329.585,"endTime":1337.12,"body":"closer to failure, whatever the, the stipulation is."},{"startTime":1337.12,"endTime":1348.714,"body":"But what we really want is we want like week five of meso cycle one to be better or to be,"},{"startTime":1337.12,"endTime":1348.714,"body":"we want week five of meso cycle two to be better than week five of meso cycle one."},{"startTime":1348.714,"endTime":1357.216,"body":"So it's not that we're comparing directly week three to week four to week five, but we're"},{"startTime":1348.714,"endTime":1357.216,"body":"comparing the same week across different messo cycles."},{"startTime":1357.216,"endTime":1368.339,"body":"And for someone who's advanced, who isn't going to see progress week to week, like an"},{"startTime":1357.216,"endTime":1368.339,"body":"intermediate would, or a beginner, you know, as an advanced person, progress is slower."},{"startTime":1368.339,"endTime":1371.15,"body":"And so you need to look at it over a longer timeframe."},{"startTime":1371.15,"endTime":1377.654,"body":"And so this kind of like wave -like or stair -stepping approach of going forward and"},{"startTime":1371.15,"endTime":1377.654,"body":"coming back and going forward and coming back, but always ending up at a"},{"startTime":1377.654,"endTime":1380.119,"body":"higher place at the end."},{"startTime":1380.602,"endTime":1383.989,"body":"I think is also a very reasonable way of kind of going about this."},{"startTime":1384.658,"endTime":1384.958,"body":"Yeah."},{"startTime":1384.958,"endTime":1385.509,"body":"And that's it."},{"startTime":1385.509,"endTime":1390.763,"body":"And that kind of leads us into the, the second thing we had here was just training age,"},{"startTime":1385.509,"endTime":1390.763,"body":"right?"},{"startTime":1390.964,"endTime":1406.397,"body":"Because I think as your training age increases and as you develop some, let's call them"},{"startTime":1390.964,"endTime":1406.397,"body":"for what they are imbalances between different muscles for a variety of reasons, injury,"},{"startTime":1406.417,"endTime":1412.412,"body":"some muscles, you're just going to have an inherent better, like mind muscle connection"},{"startTime":1406.417,"endTime":1412.412,"body":"with from maybe playing sport or"},{"startTime":1412.648,"endTime":1422.764,"body":"just genetic proclivities, those sorts of things, you may need to individualize your"},{"startTime":1412.648,"endTime":1422.764,"body":"volume across different body parts because of some of those."},{"startTime":1423.545,"endTime":1432.38,"body":"as your training age increases, the likelihood of needing some increased personalization"},{"startTime":1423.545,"endTime":1432.38,"body":"also does increase."},{"startTime":1433.162,"endTime":1434.403,"body":"Yeah, that's such a good point."},{"startTime":1434.403,"endTime":1446.492,"body":"And I'm really glad that you brought that up because I think it bridges us into the topic"},{"startTime":1434.403,"endTime":1446.492,"body":"of specialization, which is something that isn't necessary at earlier training ages, but"},{"startTime":1446.492,"endTime":1448.473,"body":"is at later training ages."},{"startTime":1448.473,"endTime":1452.095,"body":"And that has a direct impact on the amount of volume that you use."},{"startTime":1452.095,"endTime":1454.127,"body":"And this has been a topic we've discussed before."},{"startTime":1454.127,"endTime":1461.812,"body":"We've kind of noted how the data -driven strength guys discussed this topic quite a bit as"},{"startTime":1454.127,"endTime":1461.812,"body":"well, and that they're huge fans of this process of"},{"startTime":1463.058,"endTime":1467.379,"body":"oscillating or alternating between different focus muscle groups."},{"startTime":1467.68,"endTime":1479.624,"body":"And so it complicates this question of what is the optimal training volume for me or"},{"startTime":1467.68,"endTime":1479.624,"body":"personalizing your training volume, because that number actually couldn't change depending"},{"startTime":1479.624,"endTime":1486.076,"body":"on what muscle group is being prioritized, which may actually turn out to be the most"},{"startTime":1479.624,"endTime":1486.076,"body":"optimal way to go about"},{"startTime":1488.136,"endTime":1494.411,"body":"achieving the various volumes that will elicit the most optimal growth across various body"},{"startTime":1488.136,"endTime":1494.411,"body":"parts."},{"startTime":1494.652,"endTime":1503.609,"body":"And so I think the idea of saying, you know, here's two or three body parts, and we're"},{"startTime":1494.652,"endTime":1503.609,"body":"going to ramp the volume up almost above evidence based recommendations for a brief period"},{"startTime":1503.609,"endTime":1516.51,"body":"of time can be very productive, especially when that's combined with a lowering of volume"},{"startTime":1503.609,"endTime":1516.51,"body":"of the muscle groups that are not your primary target for that period of time, which"},{"startTime":1516.51,"endTime":1517.842,"body":"Like, I love this idea."},{"startTime":1517.842,"endTime":1527.186,"body":"Have you implemented something like this in your training or are you still pretty evenly"},{"startTime":1517.842,"endTime":1527.186,"body":"distributed across the board?"},{"startTime":1527.742,"endTime":1532.267,"body":"no, my current back volume is astronomically higher than everything else."},{"startTime":1533.23,"endTime":1533.58,"body":"Yeah."},{"startTime":1533.58,"endTime":1534.931,"body":"long has that been for?"},{"startTime":1538.834,"endTime":1541.976,"body":"February, maybe when I started this program."},{"startTime":1541.976,"endTime":1548.341,"body":"Yeah, maybe March, maybe, no, maybe, no, probably, probably mid March, but it's important"},{"startTime":1541.976,"endTime":1548.341,"body":"to realize I took it."},{"startTime":1548.341,"endTime":1551.843,"body":"There was a solid two month chunk in the middle, right in train."},{"startTime":1551.943,"endTime":1562.13,"body":"And then, you know, what I decided was I would know that I was back from my injury when my"},{"startTime":1551.943,"endTime":1562.13,"body":"training was prior was, was equal or better to my prior performances."},{"startTime":1562.676,"endTime":1575.215,"body":"Are you spending that extra effort and volume on back because of the nature of it being"},{"startTime":1562.676,"endTime":1575.215,"body":"short overloaded, which is another thing we'll get into here as assessing volume, but is"},{"startTime":1575.215,"endTime":1581.6,"body":"it because it's less stimulative per set than some other body parts and movements?"},{"startTime":1581.92,"endTime":1585.803,"body":"Because in my mind, you've always stated that your legs are your weak point."},{"startTime":1585.803,"endTime":1587.915,"body":"Like my legs are my quads and my hamstrings."},{"startTime":1587.915,"endTime":1590.144,"body":"These are the things that I really need to work on."},{"startTime":1590.144,"endTime":1594.756,"body":"So why is it that you decided to spend the last six to eight months specializing on back?"},{"startTime":1595.228,"endTime":1598.459,"body":"because I decided that I would compete in men's physique."},{"startTime":1598.84,"endTime":1612.528,"body":"And as much as I don't like this answer, my immediate primary goal is to build a physique"},{"startTime":1598.84,"endTime":1612.528,"body":"so that I can compete for this small amount of time."},{"startTime":1612.528,"endTime":1620.402,"body":"And my personal preferences of how I would actually like to train, it would just be silly"},{"startTime":1612.528,"endTime":1620.402,"body":"to do so."},{"startTime":1620.402,"endTime":1623.824,"body":"I'd be doing myself a disservice in pursuit of"},{"startTime":1623.824,"endTime":1626.077,"body":"having a good placement in men's physique."},{"startTime":1626.077,"endTime":1629.479,"body":"I just don't need any more legs to be completely honest."},{"startTime":1629.6,"endTime":1638.149,"body":"And my back was kind of the area that needed the most work for the division of men's"},{"startTime":1629.6,"endTime":1638.149,"body":"physique."},{"startTime":1638.149,"endTime":1639.29,"body":"And that's why."},{"startTime":1639.85,"endTime":1641.111,"body":"Yeah, that makes total sense."},{"startTime":1641.111,"endTime":1650.729,"body":"And so then that gets into another question or not question, but another kind of issue as"},{"startTime":1641.111,"endTime":1650.729,"body":"we talk about personalizing your training volume, which is not just what muscle is your"},{"startTime":1650.729,"endTime":1655.522,"body":"weakest muscle, but for what purpose are you trying to grow that muscle?"},{"startTime":1656.344,"endTime":1659.887,"body":"And so, yeah, it's a very complicated question."},{"startTime":1659.887,"endTime":1669.314,"body":"And I guess to kind of bring it back to the second topic that we're in right now, which is"},{"startTime":1659.887,"endTime":1669.314,"body":"training age, is that these, these"},{"startTime":1671.286,"endTime":1681.326,"body":"focuses these individual focuses on specific muscle groups for growth are something that"},{"startTime":1671.286,"endTime":1681.326,"body":"really you don't have to worry about until it becomes relevant."},{"startTime":1681.926,"endTime":1690.746,"body":"And if you want to really delve into volume over training age, then our last episode is"},{"startTime":1681.926,"endTime":1690.746,"body":"the one you want to listen to."},{"startTime":1690.746,"endTime":1700.374,"body":"So I think instead of us belaboring the discussion of training age too much right now,"},{"startTime":1690.746,"endTime":1700.374,"body":"I'll just refer you back to episode 166, which was last week's episode."},{"startTime":1700.374,"endTime":1706.874,"body":"and we talk about training volume over training age for literally 45 minutes."},{"startTime":1706.874,"endTime":1710.99,"body":"anything else to add to kind of that discussion before we move on here?"},{"startTime":1711.056,"endTime":1713.053,"body":"Now let's move into the next point."},{"startTime":1713.526,"endTime":1720.426,"body":"Yeah, so next we have effort or RIR like reps and reserve, how close to failure you're"},{"startTime":1713.526,"endTime":1720.426,"body":"training, stuff like that."},{"startTime":1720.426,"endTime":1725.806,"body":"And that is perpetually linked to volume."},{"startTime":1725.806,"endTime":1737.846,"body":"Another thing that we discussed a bit last week and we've discussed many times over in"},{"startTime":1725.806,"endTime":1737.846,"body":"prior episodes has been this inverse relationship between volume and effort where, you you"},{"startTime":1737.846,"endTime":1742.756,"body":"could probably do 30 sets per muscle group per week if you're training at five RIR."},{"startTime":1743.584,"endTime":1745.154,"body":"for each exercise."},{"startTime":1745.415,"endTime":1755.669,"body":"But as soon as that effort begins to ramp up and now you're somebody that maybe is"},{"startTime":1745.415,"endTime":1755.669,"body":"training to complete failure with, with partials and with four straps and drop sets and I"},{"startTime":1755.669,"endTime":1764.843,"body":"don't even know, like just adding in all the different intensity techniques that you can"},{"startTime":1755.669,"endTime":1764.843,"body":"throw at something, then that mitigates the amount of volume that you can do."},{"startTime":1765.103,"endTime":1769.885,"body":"And so there's that, that relationship between those two that cannot be separated and"},{"startTime":1771.478,"endTime":1776.858,"body":"there isn't necessarily, at least according to evidence, a best way of going about this."},{"startTime":1776.858,"endTime":1789.418,"body":"Like, I literally think that you can look at the evidence and say that you could, in"},{"startTime":1776.858,"endTime":1789.418,"body":"theory, do 20 or 30 sets of three to five RIR across every set, or you could do something"},{"startTime":1789.418,"endTime":1801.602,"body":"like 10 sets where every set is taken, you know, to one or zero RIR, and both of those, at"},{"startTime":1789.418,"endTime":1801.602,"body":"a grand population level, will likely get you to the same place."},{"startTime":1801.71,"endTime":1808.273,"body":"However, individually, there's likely one that is better for you than the other."},{"startTime":1808.273,"endTime":1818.087,"body":"And so how do you go about parsing out for yourself and with clients, whether this client"},{"startTime":1808.273,"endTime":1818.087,"body":"is somebody that may respond to higher volumes with lower efforts, or whether this is"},{"startTime":1818.087,"endTime":1821.838,"body":"somebody that responds to lower volumes with higher efforts."},{"startTime":1822.014,"endTime":1822.474,"body":"Yeah."},{"startTime":1822.474,"endTime":1832.334,"body":"And I, and what, and I love that this is the place in the conversation where we're going"},{"startTime":1822.474,"endTime":1832.334,"body":"to start to intersect some of the non gym mediated factors."},{"startTime":1832.334,"endTime":1837.764,"body":"the, the, the, the real answer to that, or that I start with is like, what does our"},{"startTime":1832.334,"endTime":1837.764,"body":"schedule demands look like?"},{"startTime":1837.764,"endTime":1839.394,"body":"What is our time commitment?"},{"startTime":1839.394,"endTime":1839.934,"body":"Right."},{"startTime":1839.934,"endTime":1844.974,"body":"Maybe we only have 40 minutes in the gym four days per week."},{"startTime":1844.974,"endTime":1845.414,"body":"Right."},{"startTime":1845.414,"endTime":1851.42,"body":"We're going to do those intensity techniques and those sorts of things, because where you"},{"startTime":1845.414,"endTime":1851.42,"body":"don't have the luxury of time."},{"startTime":1851.72,"endTime":1854.242,"body":"to run four sets or five sets or something like that."},{"startTime":1854.242,"endTime":1865.502,"body":"We're going to do rest pause sets, you know, so that I think this is another important"},{"startTime":1854.242,"endTime":1865.502,"body":"consideration that often gets missed, you know, in these kinds of conversations is what"},{"startTime":1865.502,"endTime":1868.594,"body":"other unfortunately, right?"},{"startTime":1868.594,"endTime":1875.16,"body":"A lot of people, many people don't just have the luxury of training whenever they want as"},{"startTime":1868.594,"endTime":1875.16,"body":"many days as they want for as many hours as they want."},{"startTime":1875.16,"endTime":1879.873,"body":"They have other important commitments in their life that are a higher priority."},{"startTime":1881.286,"endTime":1889.952,"body":"That's where the beauty of understanding some of these things and we can ramp intensity"},{"startTime":1881.286,"endTime":1889.952,"body":"down if we have more time, right?"},{"startTime":1889.952,"endTime":1897.567,"body":"Or if we have a recovery capacity, maybe we have like a kind of sensitive CNS."},{"startTime":1897.567,"endTime":1902.822,"body":"And if we take sets to failure, we start getting like really dizzy and then energy"},{"startTime":1897.567,"endTime":1902.822,"body":"problems."},{"startTime":1902.822,"endTime":1909.052,"body":"Maybe there's I've met people who are just these kind of genetic anomalies with blood"},{"startTime":1902.822,"endTime":1909.052,"body":"glucose."},{"startTime":1909.052,"endTime":1915.365,"body":"And if they train too hard, they go hypo and they have to just keep shuttling like, like"},{"startTime":1909.052,"endTime":1915.365,"body":"carbs in, like there are people like this."},{"startTime":1916.026,"endTime":1917.007,"body":"It depends."},{"startTime":1917.007,"endTime":1926.432,"body":"So I love bringing, I love at this point, we start bringing in like, well, realistically,"},{"startTime":1917.007,"endTime":1926.432,"body":"how many days per week can we train and what kind of time commitment?"},{"startTime":1926.432,"endTime":1928.213,"body":"And then we, we, we back in from there."},{"startTime":1928.213,"endTime":1934.556,"body":"So let's, I think what helps maybe is we use a kind of an avatar and frame out."},{"startTime":1934.556,"endTime":1937.938,"body":"Maybe we have four days realistically per week."},{"startTime":1938.462,"endTime":1943.442,"body":"60 minutes, which I feel like is a pretty good kind of baseline for a lot of people."},{"startTime":1944.942,"endTime":1955.022,"body":"I personally like to keep almost anyone at about a two RIR at the furthest away from"},{"startTime":1944.942,"endTime":1955.022,"body":"failure."},{"startTime":1955.022,"endTime":1966.492,"body":"If it's someone very, very new, very green, I just, I will give them rep numbers and be"},{"startTime":1955.022,"endTime":1966.492,"body":"like, Hey, I want you to hit eight reps and then we're going to increase weight."},{"startTime":1966.492,"endTime":1968.414,"body":"Cause you know, with, that new"},{"startTime":1968.414,"endTime":1978.274,"body":"novice trainee, they're going to pick, okay, eight reps, I'm going to do, you know, 20"},{"startTime":1968.414,"endTime":1978.274,"body":"pounds where realistically they could probably do like 45, but it's a learning curve for"},{"startTime":1978.274,"endTime":1978.504,"body":"them."},{"startTime":1978.504,"endTime":1985.734,"body":"So we're going to give them like that runway of finding their strength and just keeping it"},{"startTime":1978.504,"endTime":1985.734,"body":"easy and saying eight reps sort of thing."},{"startTime":1985.734,"endTime":1996.714,"body":"So it really depends on, I know we moved away from training age, but the, the other"},{"startTime":1985.734,"endTime":1996.714,"body":"indirect impacting factors that they go into how much time we realistically can contribute"},{"startTime":1996.714,"endTime":1997.654,"body":"to it."},{"startTime":1997.726,"endTime":2000.685,"body":"Yeah, that's a good point."},{"startTime":2002.742,"endTime":2014.422,"body":"I think four times a week at 60 minutes per session is kind of that point where it does"},{"startTime":2002.742,"endTime":2014.422,"body":"need to veer closer to intensity because you just don't have enough time to do tons of"},{"startTime":2014.422,"endTime":2023.842,"body":"volume, especially if you're taking sufficient rest between sets, which is actually like"},{"startTime":2014.422,"endTime":2023.842,"body":"another mitigating factor of volume that we've covered before, but probably worth"},{"startTime":2023.842,"endTime":2029.932,"body":"mentioning again, in that if you're resting longer between sets, you're able to work"},{"startTime":2023.842,"endTime":2029.932,"body":"harder on each set and get more out of each set."},{"startTime":2029.932,"endTime":2033.038,"body":"Whereas if you're trying to do higher volumes, you"},{"startTime":2033.622,"endTime":2038.922,"body":"to rest less sort of almost as a result of trying to fit the higher volumes in."},{"startTime":2038.922,"endTime":2045.102,"body":"Do you have a sense of what would be more fatiguing for somebody assuming time wasn't an"},{"startTime":2038.922,"endTime":2045.102,"body":"issue?"},{"startTime":2045.102,"endTime":2052.182,"body":"Like somebody is doing 20 sets at three RIR or doing 10 sets, you know, pretty close to"},{"startTime":2045.102,"endTime":2052.182,"body":"failure."},{"startTime":2052.182,"endTime":2057.486,"body":"Like which, which one do you feel like would be causing more fatigue for like a general"},{"startTime":2052.182,"endTime":2057.486,"body":"client?"},{"startTime":2059.038,"endTime":2062.558,"body":"The first one was 20 sets at three."},{"startTime":2062.578,"endTime":2063.578,"body":"Okay."},{"startTime":2063.578,"endTime":2065.001,"body":"And then what was the second one?"},{"startTime":2065.001,"endTime":2067.5789999999997,"body":"10 sets basically at failure, close to failure."},{"startTime":2071.6459999999997,"endTime":2085.306,"body":"Honestly, I think that the 20 and the reason I think is it's not so much like the direct"},{"startTime":2071.6459999999997,"endTime":2085.306,"body":"systemic kind of fatigue, but more of like the mental fatigue, the boredom that kind of"},{"startTime":2085.306,"endTime":2087.686,"body":"sets in like staying, keeping your head in the game."},{"startTime":2087.686,"endTime":2098.486,"body":"Like most of the people that I have coached towards like working, training closer to"},{"startTime":2087.686,"endTime":2098.486,"body":"failure, it's daunting over like the first nine or 10 days."},{"startTime":2098.486,"endTime":2100.51,"body":"And then it just kind of becomes your norm."},{"startTime":2100.51,"endTime":2104.57,"body":"And then you adapt to that pretty quickly."},{"startTime":2104.57,"endTime":2112.45,"body":"But I do find even myself, like I love training, but the days were especially like small"},{"startTime":2104.57,"endTime":2112.45,"body":"muscle groups that don't really love."},{"startTime":2112.61,"endTime":2119.47,"body":"I'm kind of like once I get like 60 % of the way through the training session, I'm kind of"},{"startTime":2112.61,"endTime":2119.47,"body":"like losing my focus between my, my sets and stuff."},{"startTime":2119.47,"endTime":2121.32,"body":"And I kind of really just want to get out of there."},{"startTime":2121.32,"endTime":2127.93,"body":"So I think like the mental fatigue would, would, would start to creep in as the volumes"},{"startTime":2121.32,"endTime":2127.93,"body":"get really, really high."},{"startTime":2128.47,"endTime":2130.806,"body":"that's the, so that's how I would answer that."},{"startTime":2130.838,"endTime":2143.178,"body":"What about the mental fatigue or the psychological fatigue of anxiety associated with"},{"startTime":2130.838,"endTime":2143.178,"body":"having to go to failure on, you know, these big compound movements, like, you know, that"},{"startTime":2143.178,"endTime":2153.398,"body":"feeling of, man, I'm in week five of my hack squat progression and I barely eked out my"},{"startTime":2143.178,"endTime":2153.398,"body":"goal last week and now the coach wants me to add 2 .5 pounds and hit that same number"},{"startTime":2153.398,"endTime":2159.908,"body":"again and it's fucking driving me insane and I like couldn't sleep last night because I'm"},{"startTime":2153.398,"endTime":2159.908,"body":"so nervous about the set that I have to do."},{"startTime":2160.2,"endTime":2169.979,"body":"Well, if it's like that, would implore you to have a conversation with your coach around"},{"startTime":2160.2,"endTime":2169.979,"body":"maybe some lessening some expectations that he or she has of you if you can't sleep at"},{"startTime":2169.979,"endTime":2172.48,"body":"night because of the act squat."},{"startTime":2173.282,"endTime":2173.628,"body":"OK."},{"startTime":2173.628,"endTime":2183.554,"body":"but you like you wake up in the morning and you're already thinking about that session and"},{"startTime":2173.628,"endTime":2183.554,"body":"it's kind of like, it's infiltrating your mind and distracting you from other things."},{"startTime":2185.296,"endTime":2186.826,"body":"Yeah, it is real."},{"startTime":2186.826,"endTime":2192.048,"body":"know, I get that like tomorrow is my leg session and it's, you know, by far the hardest"},{"startTime":2186.826,"endTime":2192.048,"body":"one."},{"startTime":2192.448,"endTime":2194.869,"body":"I don't think it's."},{"startTime":2196.269,"endTime":2201.771,"body":"Objectively, a bad thing, you know, there there is."},{"startTime":2201.931,"endTime":2212.848,"body":"mean, those are just the pressures of life, you know, but but I don't they seem daunting"},{"startTime":2201.931,"endTime":2212.848,"body":"while you maybe haven't done it yet, but it but it's also like a it's like a leveling up."},{"startTime":2212.848,"endTime":2214.018,"body":"of your of your life."},{"startTime":2214.018,"endTime":2216.929,"body":"And there's so many things that we approach in that manner."},{"startTime":2216.929,"endTime":2224.551,"body":"Like, I'm sure there was at some point, right, when like you and Kim were both self"},{"startTime":2216.929,"endTime":2224.551,"body":"-employed and you're like starting the family and there's that like inherent pressure of"},{"startTime":2224.551,"endTime":2229.283,"body":"like, we have to generate, you know, this income for ourselves to provide for our family."},{"startTime":2229.283,"endTime":2231.803,"body":"That's different than if you just have like a nine to five."},{"startTime":2231.803,"endTime":2235.034,"body":"But now you've done that for whatever seven plus years now."},{"startTime":2235.034,"endTime":2236.845,"body":"Now it's just another fucking Monday."},{"startTime":2236.845,"endTime":2238.085,"body":"You know what I mean?"},{"startTime":2238.385,"endTime":2240.736,"body":"But I think it's I think there is that to it."},{"startTime":2240.736,"endTime":2241.284,"body":"It's."},{"startTime":2241.284,"endTime":2250.764,"body":"is there, it's a little bit of pressure to perform and it feels you get some anxiety about"},{"startTime":2241.284,"endTime":2250.764,"body":"it, but I don't think that that's objectively a bad thing."},{"startTime":2251.232,"endTime":2252.603,"body":"Yeah, no, that's a good point."},{"startTime":2252.603,"endTime":2257.725,"body":"Yeah, I think it builds mental resilience and it kind of makes you stronger to have to"},{"startTime":2252.603,"endTime":2257.725,"body":"push through that."},{"startTime":2258.586,"endTime":2258.996,"body":"Yeah, cool."},{"startTime":2258.996,"endTime":2272.043,"body":"All right, well, I want to sort of rearrange our syllabus here and I'm going to save one"},{"startTime":2258.996,"endTime":2272.043,"body":"of these things that I just moved to the end and I think that we should jump to equipment"},{"startTime":2272.043,"endTime":2281.128,"body":"access limitations or just equipment selection might even be like a better way of saying"},{"startTime":2272.043,"endTime":2281.128,"body":"that exercise selection in that"},{"startTime":2281.276,"endTime":2293.693,"body":"it takes into account this idea of there being a huge difference between single joint"},{"startTime":2281.276,"endTime":2293.693,"body":"movements that may or may not be short overloaded compared to big compound movements that"},{"startTime":2293.693,"endTime":2299.376,"body":"are likely lengthened overloaded and how that kind of impacts our volume."},{"startTime":2299.376,"endTime":2308.011,"body":"so like we touched on this last week as well in the training volume over age, training age"},{"startTime":2299.376,"endTime":2308.011,"body":"volume, volume over training age episode."},{"startTime":2308.011,"endTime":2309.241,"body":"But"},{"startTime":2310.358,"endTime":2312.078,"body":"But it is really relevant."},{"startTime":2312.078,"endTime":2324.818,"body":"You can't say that doing 20 sets for quads is the best and you're doing all 20 sets of leg"},{"startTime":2312.078,"endTime":2324.818,"body":"extensions because that's a very different outcome than saying 20 sets of quads is the"},{"startTime":2324.818,"endTime":2328.418,"body":"best and I'm doing all leg presses, hack squats, and split squats."},{"startTime":2329.478,"endTime":2332.388,"body":"And so, yeah, I mean, think that's relatively obvious."},{"startTime":2332.388,"endTime":2337.07,"body":"I don't know if we need to go super deep into it, but I'll let you of expand any thoughts"},{"startTime":2332.388,"endTime":2337.07,"body":"you have there."},{"startTime":2337.424,"endTime":2343.086,"body":"I yeah, I think even within the length and like, let's say, let's let's take a practical"},{"startTime":2337.424,"endTime":2343.086,"body":"example, right?"},{"startTime":2343.086,"endTime":2346.466,"body":"We're taking six sets of quads, right?"},{"startTime":2346.466,"endTime":2349.417,"body":"Which is very digestible for almost anyone."},{"startTime":2349.517,"endTime":2356.189,"body":"We could split that up as like four sets on the leg extension and two sets on the leg"},{"startTime":2349.517,"endTime":2356.189,"body":"press, right?"},{"startTime":2356.189,"endTime":2361.16,"body":"We do like a top back off on the on the on the on the what the fuck is it called like"},{"startTime":2356.189,"endTime":2361.16,"body":"press?"},{"startTime":2361.16,"endTime":2364.311,"body":"And we can do like a descending pyramid on the leg extension, right?"},{"startTime":2364.311,"endTime":2366.984,"body":"Six sets or you could do six sets of eight."},{"startTime":2366.984,"endTime":2368.475,"body":"with a barbell back squat."},{"startTime":2368.475,"endTime":2376.419,"body":"Like both are six sets of quads, but like the latter seems indiscernible, undiscerningly"},{"startTime":2368.475,"endTime":2376.419,"body":"daunting."},{"startTime":2376.419,"endTime":2377.13,"body":"You know what I mean?"},{"startTime":2377.13,"endTime":2380.652,"body":"Relative to the first example, which is like pretty straightforward."},{"startTime":2380.652,"endTime":2382.323,"body":"It doesn't really seem daunting at all."},{"startTime":2382.323,"endTime":2392.809,"body":"So it really does take into account lengthen versus short, but really actually loaded"},{"startTime":2382.323,"endTime":2392.809,"body":"movements and in what you have access to."},{"startTime":2392.809,"endTime":2395.23,"body":"Because if someone's training in the garage,"},{"startTime":2395.398,"endTime":2399.901,"body":"We have barbells and an adjustable dumbbell set."},{"startTime":2400.902,"endTime":2404.275,"body":"I don't think you can do a one -to -one on volume because it's just not the same."},{"startTime":2404.275,"endTime":2405.586,"body":"It's not the same stimulus."},{"startTime":2405.586,"endTime":2406.337,"body":"It's not the same."},{"startTime":2406.337,"endTime":2408.809,"body":"This is where that mental kind of anxiety comes in."},{"startTime":2408.809,"endTime":2415.934,"body":"Like if we had that six sets of eight on Wednesday as your leg day, holy shit, that sounds"},{"startTime":2408.809,"endTime":2415.934,"body":"awful."},{"startTime":2416.886,"endTime":2417.586,"body":"Yeah."},{"startTime":2417.586,"endTime":2428.566,"body":"So as a good coach or as a good trainee, somebody that's programming, whether it's for"},{"startTime":2417.586,"endTime":2428.566,"body":"yourself or somebody else, you cannot separate out what you have access to and what your"},{"startTime":2428.566,"endTime":2432.786,"body":"exercise selection is from what your volume needs are."},{"startTime":2432.786,"endTime":2443.026,"body":"And it seems like in the evidence -based space that oftentimes that seems to be like just"},{"startTime":2432.786,"endTime":2443.026,"body":"the nominal recommendation is like, 10 to 20 sets at like zero to two RIR and like, you're"},{"startTime":2443.026,"endTime":2444.266,"body":"good."},{"startTime":2445.166,"endTime":2446.366,"body":"And so"},{"startTime":2446.366,"endTime":2458.006,"body":"Yeah, I mean, if, when I look at the majority of studies that assess this, and there are"},{"startTime":2446.366,"endTime":2458.006,"body":"so many studies done on quads because they're a relatively easy muscle to, you know, take"},{"startTime":2458.006,"endTime":2464.04,"body":"muscle biopsies or to ultrasound or whatever, to kind of measure muscle thickness."},{"startTime":2464.741,"endTime":2476.05,"body":"You do look at the evidence -based programs that people are going through, and they"},{"startTime":2464.741,"endTime":2476.05,"body":"usually do have a mix of some leg extension with some bilateral pressing."},{"startTime":2476.086,"endTime":2478.676,"body":"And so I would say that's like the most common combination."},{"startTime":2478.676,"endTime":2489.286,"body":"Like I think there was a study where they had them doing like four sets of leg extensions,"},{"startTime":2478.676,"endTime":2489.286,"body":"four sets of lunges or split squats, four sets of Smith squats or back squats, and then"},{"startTime":2489.286,"endTime":2490.306,"body":"four sets of leg press."},{"startTime":2490.306,"endTime":2500.126,"body":"So you're looking at like a 16 set per week quad workout where four of them are leg"},{"startTime":2490.306,"endTime":2500.126,"body":"extensions and the other 12 are lengthened overloaded."},{"startTime":2500.126,"endTime":2505.366,"body":"And so that's, that's, you know, on the higher end of what I think would be considered"},{"startTime":2505.366,"endTime":2511.586,"body":"reasonable for a quad focused week of training."},{"startTime":2511.586,"endTime":2520.966,"body":"You'd likely split that into two sessions of eight sets each where you do, you know, leg"},{"startTime":2511.586,"endTime":2520.966,"body":"extensions and leg press on one day and then maybe it's split squats and back squats on"},{"startTime":2520.966,"endTime":2522.626,"body":"another day or something along those lines."},{"startTime":2522.626,"endTime":2528.214,"body":"And that's pretty reasonable, but you are talking about having 12 sets of lengthened"},{"startTime":2522.626,"endTime":2528.214,"body":"movements in there for quads."},{"startTime":2528.214,"endTime":2532.034,"body":"And so I do think at that point, you now have to mitigate effort in some way."},{"startTime":2532.034,"endTime":2537.194,"body":"Like you're not doing all of those 12 lengthened sets over the course of the week to"},{"startTime":2532.034,"endTime":2537.194,"body":"failure."},{"startTime":2537.194,"endTime":2543.504,"body":"That would leave you in a heap of mess where you're not really able to recover and make"},{"startTime":2537.194,"endTime":2543.504,"body":"significant progress week to week."},{"startTime":2543.504,"endTime":2555.762,"body":"And so, you know, if that was different and it was eight sets of leg extensions and eight"},{"startTime":2543.504,"endTime":2555.762,"body":"sets of lengthened quad pressing,"},{"startTime":2555.762,"endTime":2557.293,"body":"I think that changes the game a little bit."},{"startTime":2557.293,"endTime":2565.958,"body":"Now you can think about maybe taking even the length and movements closer to failure"},{"startTime":2557.293,"endTime":2565.958,"body":"because you have eight sets of short overload movement as well, which is going to be"},{"startTime":2565.958,"endTime":2568.089,"body":"significantly less damaging."},{"startTime":2568.169,"endTime":2579.455,"body":"So looking at the whole picture of your exercise selection in your program can help give"},{"startTime":2568.169,"endTime":2579.455,"body":"you insight into how close to failure you need to train, given your volume, or do I need"},{"startTime":2579.455,"endTime":2584.416,"body":"to reduce volume, change out some exercises so that I can work closer to failure if that's"},{"startTime":2584.416,"endTime":2587.14,"body":"kind of the way that you want to go about organizing your training."},{"startTime":2587.676,"endTime":2591.969,"body":"Yeah, I think that's incredibly valid."},{"startTime":2593.231,"endTime":2594.551,"body":"Do we..."},{"startTime":2595.052,"endTime":2597.098,"body":"Where did you plan to go next, point?"},{"startTime":2597.098,"endTime":2599.27,"body":"gonna let you kind of talk about nutrition a little bit."},{"startTime":2599.27,"endTime":2599.52,"body":"Okay."},{"startTime":2599.52,"endTime":2601.291,"body":"That's what I was hoping we were going to do."},{"startTime":2601.291,"endTime":2605.363,"body":"And this is one that I, of course I get frustrated about it."},{"startTime":2605.363,"endTime":2608.495,"body":"Like I'm, you know, nutrition is my bread and butter."},{"startTime":2609.075,"endTime":2610.516,"body":"It changes so much."},{"startTime":2610.516,"endTime":2622.332,"body":"You know, if, if we have someone who's inherently under eating or they restrict during the"},{"startTime":2610.516,"endTime":2622.332,"body":"week because of stress levels with work, whatever, and then they like obviously over"},{"startTime":2622.332,"endTime":2629.37,"body":"-consume from a day -to -day standpoint over the weekends versus someone who's like"},{"startTime":2622.332,"endTime":2629.37,"body":"structured, covering their bases really well."},{"startTime":2629.37,"endTime":2634.623,"body":"eating, you know, separating into four evenly distributed protein intakes throughout the"},{"startTime":2629.37,"endTime":2634.623,"body":"day."},{"startTime":2634.623,"endTime":2635.984,"body":"Like it really does change."},{"startTime":2635.984,"endTime":2639.726,"body":"And they understand, hey, I'm running a moderate to higher training volume."},{"startTime":2639.726,"endTime":2646.209,"body":"I'm going to put myself in like a gain, tain or a little maintenance plus sort of thing to"},{"startTime":2639.726,"endTime":2646.209,"body":"make sure there's adequate calories to recover."},{"startTime":2646.209,"endTime":2655.404,"body":"Like it really does impact the quality of your recovery and therefore how you may respond"},{"startTime":2646.209,"endTime":2655.404,"body":"to a given volume."},{"startTime":2655.404,"endTime":2658.576,"body":"Whereas at a certain volume, let's call it that same."},{"startTime":2659.166,"endTime":2669.546,"body":"16 sets per week, you may not be recovered enough if you're trained or sorry, if your"},{"startTime":2659.166,"endTime":2669.546,"body":"nutrition is all over the place or the quality is poor, micronutrients are not paid close"},{"startTime":2669.546,"endTime":2670.376,"body":"attention to."},{"startTime":2670.376,"endTime":2680.966,"body":"But if we do things that then upregulate the quality of the recovery that you can achieve"},{"startTime":2670.376,"endTime":2680.966,"body":"because of the quality of the food, the volume of the food that you're putting into your"},{"startTime":2680.966,"endTime":2684.046,"body":"body, like we may be having a different discussion."},{"startTime":2684.046,"endTime":2687.354,"body":"And this that very thing that I just stated."},{"startTime":2688.414,"endTime":2693.204,"body":"Nine times out of 10 this conversation has had is not even brought up, which blows my"},{"startTime":2688.414,"endTime":2693.204,"body":"mind."},{"startTime":2693.204,"endTime":2695.654,"body":"It always blows my mind."},{"startTime":2696.314,"endTime":2700.422,"body":"And I think it's really, really important to have that conversation."},{"startTime":2701.546,"endTime":2711.559,"body":"Yeah, I kind of almost like from my perspective at least feel that the total calorie"},{"startTime":2701.546,"endTime":2711.559,"body":"amount is likely even more important than like the quality of the food that you're putting"},{"startTime":2711.559,"endTime":2725.133,"body":"in your body because it's going to dictate whether you're in a caloric surplus and are"},{"startTime":2711.559,"endTime":2725.133,"body":"building muscle and creating an anabolism versus not being a deficit and you know, being"},{"startTime":2725.133,"endTime":2728.033,"body":"in catabolism, breaking down muscle tissue."},{"startTime":2728.174,"endTime":2730.014,"body":"And there used to be this"},{"startTime":2730.464,"endTime":2732.936,"body":"kind of sentiment in the space."},{"startTime":2732.976,"endTime":2735.708,"body":"I think it was pushed by kind of RP and Isra tell."},{"startTime":2735.708,"endTime":2745.296,"body":"And I feel like they've sort of changed their, their statement here, but it kind of used"},{"startTime":2735.708,"endTime":2745.296,"body":"to be a few years ago, this idea that when you're in deficit, you need more volume because"},{"startTime":2745.296,"endTime":2750.971,"body":"you have to give your body a stimulus to hold onto muscle or else you're going to lose"},{"startTime":2745.296,"endTime":2750.971,"body":"muscle as you diet."},{"startTime":2750.971,"endTime":2760.328,"body":"And I think now that sort of shifting, and I know like you and I are both on the side of"},{"startTime":2750.971,"endTime":2760.328,"body":"like, look, if you're in a deficit and your energy availability is lower,"},{"startTime":2760.724,"endTime":2764.039,"body":"You're not going to add volume and do more work."},{"startTime":2764.039,"endTime":2773.971,"body":"You're going to double down on working harder and being more focused and getting more out"},{"startTime":2764.039,"endTime":2773.971,"body":"of the work that you have because your recovery resources are lower."},{"startTime":2774.172,"endTime":2778.838,"body":"So yeah, kind of like you want to discuss on that at all where you stand on that equation."},{"startTime":2779.198,"endTime":2780.138,"body":"Yeah, 100%."},{"startTime":2780.138,"endTime":2784.938,"body":"What I do personally, what I do with clients is try to maintain training performance."},{"startTime":2784.938,"endTime":2787.078,"body":"That is a very good marker."},{"startTime":2787.078,"endTime":2791.138,"body":"And I tell them like we're in like week four of your diet."},{"startTime":2791.138,"endTime":2793.278,"body":"You should still be able to progress, right?"},{"startTime":2793.278,"endTime":2798.398,"body":"Because we're not, we're, I'm not starting people off at a 35 % deficit or something like"},{"startTime":2793.278,"endTime":2798.398,"body":"that."},{"startTime":2798.398,"endTime":2802.248,"body":"Like we're starting just enough to get the needle moving at the target rate of loss we"},{"startTime":2798.398,"endTime":2802.248,"body":"want."},{"startTime":2802.248,"endTime":2804.918,"body":"You should be able to still progress your training."},{"startTime":2804.918,"endTime":2808.958,"body":"Once we get into the deficit, you may not progress at the rate you were at."},{"startTime":2808.958,"endTime":2812.418,"body":"peak build, but we should not be regressing four weeks in."},{"startTime":2812.418,"endTime":2823.258,"body":"Once we get into like weeks 12, 16, 20, especially with lengthened overload movements,"},{"startTime":2812.418,"endTime":2823.258,"body":"especially chest pressing, I'm like, Hey, we're trying to hold on to our performance with"},{"startTime":2823.258,"endTime":2825.898,"body":"everything that we got in week one of the diet."},{"startTime":2825.898,"endTime":2835.186,"body":"If we were using, let's say the 80 pound dumbbells for eight, we're probably going to be"},{"startTime":2825.898,"endTime":2835.186,"body":"around the six reps now, maybe a five rep on like a bad day."},{"startTime":2835.186,"endTime":2837.717,"body":"but we want to try and hold onto that training performance."},{"startTime":2837.717,"endTime":2842.809,"body":"And I really like to say, if it's five reps and above, I'm okay keeping the load."},{"startTime":2842.809,"endTime":2851.573,"body":"If anything drops under five reps, dump the load to like the next dumbbell size down, but"},{"startTime":2842.809,"endTime":2851.573,"body":"try to maintain that training performance."},{"startTime":2851.573,"endTime":2855.515,"body":"So I think that's where I stand pretty firmly."},{"startTime":2855.515,"endTime":2862.008,"body":"And one thing I wanted to circle back on in the nutrition, calories are important,"},{"startTime":2855.515,"endTime":2862.008,"body":"assuming that you're not."},{"startTime":2862.11,"endTime":2865.41,"body":"kind of grossly misdistributing things."},{"startTime":2865.41,"endTime":2878.13,"body":"If someone's following like a keto diet and we're running like 16 sets of legs, something,"},{"startTime":2865.41,"endTime":2878.13,"body":"anything that's like higher than like 10, 12 reps, I wouldn't recommend that because"},{"startTime":2878.13,"endTime":2887.53,"body":"obviously the carbohydrate is fueling glycolytic movement, glycolytic, Jesus, glycolytic"},{"startTime":2878.13,"endTime":2887.53,"body":"modalities."},{"startTime":2887.53,"endTime":2891.042,"body":"assuming you're not doing any kind of like really"},{"startTime":2891.538,"endTime":2896.336,"body":"weighted distributions and were, you know, a decent across the protein, fat and carb."},{"startTime":2896.336,"endTime":2900.914,"body":"Yes, the overall caloric load would have the highest importance."},{"startTime":2901.354,"endTime":2904.035,"body":"Yeah, making sure you're getting enough protein at a minimum."},{"startTime":2904.276,"endTime":2909.739,"body":"Yeah, that's kind of way I look at it too is like, look, if you're in a deficit, just hit"},{"startTime":2904.276,"endTime":2909.739,"body":"whatever the protein minimum is."},{"startTime":2909.739,"endTime":2914.171,"body":"And then like, obviously higher quality food is going to keep you more full."},{"startTime":2914.171,"endTime":2921.695,"body":"But at the end of the day, like if you're hitting protein and calories, that's going to be"},{"startTime":2914.171,"endTime":2921.695,"body":"the thing that moves the needle the most, at least, you know, until you get to the point"},{"startTime":2921.695,"endTime":2926.288,"body":"of the diet where you're so depleted that you really do need those higher volume foods."},{"startTime":2926.288,"endTime":2928.009,"body":"And we have plenty of episodes on dieting."},{"startTime":2928.009,"endTime":2930.95,"body":"So people can go back and check those out."},{"startTime":2931.679,"endTime":2934.185,"body":"Anything else to add on the nutrition front?"},{"startTime":2934.428,"endTime":2941.96,"body":"Not but not nutrition, it's not nutrition at all, but I think it's really related sleep,"},{"startTime":2934.428,"endTime":2941.96,"body":"sleep quality, sleep duration."},{"startTime":2942.22,"endTime":2958.205,"body":"You know, it is when we recover, duration being the most, they're both important, but"},{"startTime":2942.22,"endTime":2958.205,"body":"duration is something I would try to work towards most and then, you know, trying to"},{"startTime":2958.205,"endTime":2959.746,"body":"button up quality."},{"startTime":2963.026,"endTime":2964.497,"body":"Nah, maybe I should change my mind."},{"startTime":2964.497,"endTime":2974.937,"body":"think quality is, quality is easiest to change quickest because oftentimes duration is"},{"startTime":2964.497,"endTime":2974.937,"body":"relegated to schedule."},{"startTime":2974.937,"endTime":2984.246,"body":"Like if you can only sleep six and a half hours with your demands, that's what we can do,"},{"startTime":2974.937,"endTime":2984.246,"body":"but we can try and improve the quality of that six and a half hours and then trying to"},{"startTime":2984.246,"endTime":2985.357,"body":"push into the duration."},{"startTime":2985.357,"endTime":2988.769,"body":"But this is another one I think people just grossly overlook."},{"startTime":2989.246,"endTime":2991.296,"body":"I am so, guilty of this."},{"startTime":2991.296,"endTime":2994.176,"body":"My sleep was horrendous through my twenties."},{"startTime":2994.176,"endTime":3005.626,"body":"Like literally through my entire twenties, even early parts of my thirties, I'm really"},{"startTime":2994.176,"endTime":3005.626,"body":"only now just figuring out really quality sleep, you know, well after 35 years old."},{"startTime":3005.926,"endTime":3009.676,"body":"So, and it has, it impacts so much."},{"startTime":3009.676,"endTime":3016.114,"body":"Like when you wake up in the morning and you don't feel good already and it's, know,"},{"startTime":3009.676,"endTime":3016.114,"body":"fucking 7 a It's gonna be a rough day."},{"startTime":3016.114,"endTime":3024.219,"body":"you know, and that does really carry over into your training performance and recovery"},{"startTime":3016.114,"endTime":3024.219,"body":"capacity, especially when you're a natural athlete."},{"startTime":3024.219,"endTime":3031.504,"body":"And that's because when you're producing that, those hormones, when you're sleeping, that"},{"startTime":3024.219,"endTime":3031.504,"body":"growth hormone secretion, like when you're sleeping, like it's really, really important."},{"startTime":3031.504,"endTime":3041.2,"body":"And I think similar to the nutrition, it's one that just gets completely glossed over,"},{"startTime":3031.504,"endTime":3041.2,"body":"never spoken about, but has a profound impact, both, you know, positively or negatively."},{"startTime":3041.94,"endTime":3053.833,"body":"Yeah, I find one night of relatively poor sleep mostly just impacts my motivation to"},{"startTime":3041.94,"endTime":3053.833,"body":"train, but doesn't really have an impact on how my session goes once I'm in there."},{"startTime":3053.873,"endTime":3062.576,"body":"But like, yeah, if it's chronic and there's multiple nights of poor sleep in a row, that's"},{"startTime":3053.873,"endTime":3062.576,"body":"not just gonna affect your motivation, but it's gonna have direct impact on all the"},{"startTime":3062.576,"endTime":3066.857,"body":"aspects that go into quality training, recovery, and all that sort of stuff."},{"startTime":3066.937,"endTime":3070.708,"body":"But I do think that that sleep conversation actually, you know,"},{"startTime":3070.984,"endTime":3075.835,"body":"is very related to, we'll call it other lifestyle factors."},{"startTime":3076.075,"endTime":3088.519,"body":"And so I think that's kind of the right place to take this conversation now is, is the"},{"startTime":3076.075,"endTime":3088.519,"body":"general bucket of stress and, and how that impacts your volume needs or what you can"},{"startTime":3088.519,"endTime":3093.1,"body":"actually recover from optimally with a dose of volume."},{"startTime":3093.48,"endTime":3094.87,"body":"And so stress is a huge one."},{"startTime":3094.87,"endTime":3100.722,"body":"Like how much time are you spending in front of a computer sitting there each day and not"},{"startTime":3101.782,"endTime":3105.682,"body":"giving your body a chance to like move and kind of be resilient."},{"startTime":3105.682,"endTime":3108.592,"body":"Cause I think the more you move, the more resilient you are."},{"startTime":3108.592,"endTime":3114.382,"body":"If you're stuck at a desk all day, that doesn't really set you up optimally necessarily."},{"startTime":3114.382,"endTime":3122.142,"body":"Obviously I don't mean to say that you need to be moving all day like a hunter gatherer,"},{"startTime":3114.382,"endTime":3122.142,"body":"because that's also not going to put you in an optimal state to recover from your"},{"startTime":3122.142,"endTime":3122.472,"body":"training."},{"startTime":3122.472,"endTime":3131.508,"body":"So I do think there's, there's definitely a fine line there, but I think you need to move"},{"startTime":3122.472,"endTime":3131.508,"body":"more than 3000 steps a day of sitting at a computer and then walking to the bathroom."},{"startTime":3131.508,"endTime":3134.099,"body":"walking to bed and doing it all over again."},{"startTime":3134.659,"endTime":3136.48,"body":"And Aaron's like, yeah, that's what I do."},{"startTime":3137.0,"endTime":3142.313,"body":"but, I do think, you know, having some, some movement is important."},{"startTime":3142.313,"endTime":3155.268,"body":"It almost like in my feeling, it almost kind of greases the joints and like sets the body"},{"startTime":3142.313,"endTime":3155.268,"body":"optimally in a state to, to feel like movement isn't a foreign bacteria that's being"},{"startTime":3155.268,"endTime":3156.328,"body":"introduced to your body."},{"startTime":3156.328,"endTime":3157.789,"body":"Like, Hey, you know, we're born to move."},{"startTime":3157.789,"endTime":3160.16,"body":"Like let's move so that moving isn't"},{"startTime":3160.16,"endTime":3161.871,"body":"that this foreign thing."},{"startTime":3163.512,"endTime":3168.795,"body":"But like stress can come across in so many ways as a parent, having kids."},{"startTime":3170.858,"endTime":3177.282,"body":"I remember I was much more stressed out like two years ago, because one of my kids just"},{"startTime":3170.858,"endTime":3177.282,"body":"really wasn't behaving well."},{"startTime":3177.282,"endTime":3179.604,"body":"And I couldn't we couldn't wrap our heads around."},{"startTime":3179.604,"endTime":3185.418,"body":"How are we going to get him to act like a normal human?"},{"startTime":3185.418,"endTime":3189.16,"body":"Like, I mean, he's just acting like this terrorist controlling our house."},{"startTime":3189.16,"endTime":3196.293,"body":"And so every night it would be like we would enter our evening in a state of stress, just"},{"startTime":3189.16,"endTime":3196.293,"body":"wondering when he was gonna blow up."},{"startTime":3197.173,"endTime":3198.474,"body":"And so that's a stress."},{"startTime":3198.474,"endTime":3207.008,"body":"And then there's like work stress and there's having to drive the kids to school and back"},{"startTime":3198.474,"endTime":3207.008,"body":"and get them ready for school and making sure they're not leaving their jacket and their"},{"startTime":3207.008,"endTime":3208.098,"body":"snow pants at school."},{"startTime":3208.098,"endTime":3217.482,"body":"And I mean, like, there's so many things that are coming into your brain and consuming you"},{"startTime":3208.098,"endTime":3217.482,"body":"from so many different levels that it all goes into the same bucket."},{"startTime":3217.482,"endTime":3225.047,"body":"of like, much do I really have now to give to my training with all of these other inputs"},{"startTime":3217.482,"endTime":3225.047,"body":"that I'm trying to deal with?"},{"startTime":3225.307,"endTime":3239.597,"body":"And so being very self -aware, tallying up the things in your life that are causing you"},{"startTime":3225.307,"endTime":3239.597,"body":"stress and aren't contributing to recovery, they're really like these opposite buckets."},{"startTime":3239.717,"endTime":3241.418,"body":"How have you kind of seen that?"},{"startTime":3242.086,"endTime":3243.127,"body":"it's massive."},{"startTime":3243.127,"endTime":3255.926,"body":"And I think the irony in it is the people who have the most stress want to then go train a"},{"startTime":3243.127,"endTime":3255.926,"body":"lot to reduce the stress because that's how they've compartmentalized it or people talk"},{"startTime":3255.926,"endTime":3256.406,"body":"about it."},{"startTime":3256.406,"endTime":3257.827,"body":"like the gym is my stress reliever."},{"startTime":3257.827,"endTime":3267.464,"body":"Like it's one of those things that's like generally accepted at like a consensus, but"},{"startTime":3257.827,"endTime":3267.464,"body":"it's, it's completely a falsity."},{"startTime":3267.464,"endTime":3269.545,"body":"Like training is a stressor on the body."},{"startTime":3269.545,"endTime":3271.09,"body":"It is a physical stressor."},{"startTime":3271.09,"endTime":3272.911,"body":"You just enjoy it."},{"startTime":3273.551,"endTime":3282.796,"body":"You know, so it may not inherently feel like a stressor because the other stressors in"},{"startTime":3273.551,"endTime":3282.796,"body":"your life, like your job or God forbid your family, like you may hate and you don't hate"},{"startTime":3282.796,"endTime":3284.007,"body":"the gym, but like, let's be clear."},{"startTime":3284.007,"endTime":3284.977,"body":"The gym is a stressor."},{"startTime":3284.977,"endTime":3287.918,"body":"It is a object physical stressor."},{"startTime":3289.42,"endTime":3298.405,"body":"and, yeah, I mean, that's a big thing of, of what I do with clientele is like, okay, well"},{"startTime":3289.42,"endTime":3298.405,"body":"what stresses are just going to be there and there's nothing we can do about them or which"},{"startTime":3298.405,"endTime":3300.566,"body":"ones can we like start to work on?"},{"startTime":3301.266,"endTime":3305.018,"body":"And I think that plays a very big role into your like training volumes, right?"},{"startTime":3305.018,"endTime":3318.644,"body":"And in into the reality of where this particular mess or training season of your life fits"},{"startTime":3305.018,"endTime":3318.644,"body":"in, like you may be realistically, as much as I hate to say this in a season of life where"},{"startTime":3318.644,"endTime":3320.955,"body":"you're just going to train to hold on to what you have."},{"startTime":3320.955,"endTime":3323.516,"body":"And that is a victory in and of itself, right?"},{"startTime":3323.516,"endTime":3328.35,"body":"Because of these other things, maybe you're starting a new business that you're"},{"startTime":3323.516,"endTime":3328.35,"body":"bootstrapping and like monies and"},{"startTime":3328.35,"endTime":3333.172,"body":"incredibly tight and those sorts of things like that could be a that's a very, realistic"},{"startTime":3328.35,"endTime":3333.172,"body":"reality."},{"startTime":3333.312,"endTime":3337.333,"body":"And I think it's something that people underestimate."},{"startTime":3337.433,"endTime":3340.004,"body":"And then their progression is dog shit."},{"startTime":3340.004,"endTime":3344.656,"body":"And then they get frustrated and don't realize that they're just literally stretched too"},{"startTime":3340.004,"endTime":3344.656,"body":"thin."},{"startTime":3344.776,"endTime":3350.898,"body":"And they're just asking their expectations are too much of their given circumstances."},{"startTime":3351.124,"endTime":3359.679,"body":"Yeah, and then maybe if they would have been training with lower volumes or lower"},{"startTime":3351.124,"endTime":3359.679,"body":"frequencies or both, maybe they would be able to progress because they're not exceeding"},{"startTime":3359.679,"endTime":3361.359,"body":"what their capacity is."},{"startTime":3362.46,"endTime":3368.683,"body":"I also want to just bridge this quickly to two things that I've found reduce stress."},{"startTime":3368.784,"endTime":3372.225,"body":"And so that would be a breathing practice of some sort."},{"startTime":3372.225,"endTime":3381.078,"body":"I've talked about this on the podcast before, but in the morning and then usually once in"},{"startTime":3372.225,"endTime":3381.078,"body":"the afternoon, I just kind of sit on the couch where I work."},{"startTime":3381.078,"endTime":3385.037,"body":"and I take five to 10 minutes and I just close my eyes and I focus on my breathing."},{"startTime":3385.037,"endTime":3392.218,"body":"And I feel like that really levels out what could be like an erratic heartbeat."},{"startTime":3392.218,"endTime":3398.938,"body":"Like sometimes in the middle of the day when you're just like this machine, like working"},{"startTime":3392.218,"endTime":3398.938,"body":"at the computer, feel like I, even though I'm not on Adderall, I feel like how I would"},{"startTime":3398.938,"endTime":3405.618,"body":"feel like if I'm on Adderall, I'm just like typing away on the computer, like grit face,"},{"startTime":3398.938,"endTime":3405.618,"body":"know, just like punching keys."},{"startTime":3405.618,"endTime":3409.118,"body":"And then suddenly I'm like, my God, like I feel so..."},{"startTime":3409.118,"endTime":3410.969,"body":"I feel such a disarray right now."},{"startTime":3410.969,"endTime":3413.0,"body":"Like I need to center myself."},{"startTime":3413.18,"endTime":3420.224,"body":"And so, you know, sitting down and taking five minutes and just focusing on my breathing,"},{"startTime":3413.18,"endTime":3420.224,"body":"like really kind of helps regulate me a little bit."},{"startTime":3420.525,"endTime":3422.706,"body":"And the other thing is, is zone two cardio."},{"startTime":3422.706,"endTime":3431.47,"body":"And so this is a tough one because if you're already limited on time, then being like,"},{"startTime":3422.706,"endTime":3431.47,"body":"Hey, you need to do this cardio so that you can reduce your stress."},{"startTime":3431.531,"endTime":3434.092,"body":"It kind of seems like a bit of a slap in the face."},{"startTime":3434.492,"endTime":3437.894,"body":"So, so I just talk about it from my perspective in that."},{"startTime":3438.89,"endTime":3450.819,"body":"When I do feel any sort of stress in my life, like taking an hour and going out and going"},{"startTime":3438.89,"endTime":3450.819,"body":"and pedaling the bike and doing some kind of low intensity cardiovascular exercise, I come"},{"startTime":3450.819,"endTime":3460.076,"body":"back feeling like a new person and just a completely renewed sense of self, of motivation,"},{"startTime":3450.819,"endTime":3460.076,"body":"of vigor, vitality, all of these things."},{"startTime":3460.076,"endTime":3460.766,"body":"so..."},{"startTime":3462.12,"endTime":3468.995,"body":"It's tough, like it really just depends on what your schedule allows, but I do find the"},{"startTime":3462.12,"endTime":3468.995,"body":"breathing practice and the zone two cardio to be for me, something that's sort of"},{"startTime":3468.995,"endTime":3473.448,"body":"irreplaceable in balancing everything in life that comes at me."},{"startTime":3475.986,"endTime":3481.065,"body":"Yeah, in full transparency, don't have any of those things in place."},{"startTime":3481.169,"endTime":3481.969,"body":"I'm"},{"startTime":3483.688,"endTime":3488.749,"body":"There's a quote and I'm gonna botch it so I kinda don't even wanna say it."},{"startTime":3488.992,"endTime":3490.374,"body":"But they say like..."},{"startTime":3492.23,"endTime":3494.891,"body":"It's something along the lines of like a lot of."},{"startTime":3495.933,"endTime":3505.169,"body":"An over like an overpowering amount of work, like without purposes is called stress and"},{"startTime":3495.933,"endTime":3505.169,"body":"then that same exact thing, but with like a purpose is called like passion or something,"},{"startTime":3505.169,"endTime":3507.24,"body":"something along those fucking lines or whatever."},{"startTime":3507.361,"endTime":3508.842,"body":"And that's kind of where I find myself."},{"startTime":3508.842,"endTime":3519.549,"body":"Like I've had I've said this to Jenny numerous times where I kind of committed to like now"},{"startTime":3508.842,"endTime":3519.549,"body":"through the end of the year, I want to see how much I can stack on my plate and get done."},{"startTime":3521.126,"endTime":3524.538,"body":"I've and I kind of there's a there's a word."},{"startTime":3524.538,"endTime":3525.568,"body":"What is it?"},{"startTime":3526.169,"endTime":3528.87,"body":"Positioning, maybe it's like a kind of a concept."},{"startTime":3528.87,"endTime":3534.613,"body":"And I think and like a story that I'll tell myself was like what you have on your plate"},{"startTime":3528.87,"endTime":3534.613,"body":"now is nothing."},{"startTime":3534.613,"endTime":3538.436,"body":"It pales in comparison to what it's going to be like when we have a family, too."},{"startTime":3538.436,"endTime":3540.657,"body":"So like you got to figure it the fuck out."},{"startTime":3540.657,"endTime":3543.378,"body":"And that helps me to be like, this is nothing."},{"startTime":3543.378,"endTime":3550.75,"body":"And like a year and a half, there's going to be a little one that I need to like dedicate"},{"startTime":3543.378,"endTime":3550.75,"body":"family time to and stuff like what I have my plate is nothing."},{"startTime":3550.75,"endTime":3553.812,"body":"So I kind of like anchor against that a little bit."},{"startTime":3554.313,"endTime":3563.58,"body":"But I also think too, it's like a kind of like I said that like leveling up, you know,"},{"startTime":3554.313,"endTime":3563.58,"body":"I've really begin to begun to look at my life is just like a series of like upskilling and"},{"startTime":3563.58,"endTime":3566.142,"body":"up leveling to see how good I can get at things."},{"startTime":3566.142,"endTime":3573.386,"body":"And that's really changed the the perception of how they are."},{"startTime":3573.507,"endTime":3578.05,"body":"And that's been fun, you know."},{"startTime":3578.311,"endTime":3588.918,"body":"I feel it sometimes, but I feel like it's building towards a purpose that I think is"},{"startTime":3578.311,"endTime":3588.918,"body":"worthwhile building towards as opposed to just like slaving away to make it to the next"},{"startTime":3588.918,"endTime":3590.53,"body":"Monday sort of thing."},{"startTime":3591.231,"endTime":3592.482,"body":"Yeah, no, I love that quote."},{"startTime":3592.482,"endTime":3596.695,"body":"I'm gonna have to look up what that exact quote is, because that definitely resonates with"},{"startTime":3592.482,"endTime":3596.695,"body":"me."},{"startTime":3596.695,"endTime":3599.667,"body":"And no, it's cool."},{"startTime":3599.667,"endTime":3600.917,"body":"Like I got the idea."},{"startTime":3600.917,"endTime":3602.248,"body":"And like, I totally get it."},{"startTime":3602.248,"endTime":3614.206,"body":"Like, when you're so passionate about something that you're just thinking about it, and"},{"startTime":3602.248,"endTime":3614.206,"body":"it's on your mind all the time, it is its own sense of reward to pour yourself into it."},{"startTime":3614.847,"endTime":3619.52,"body":"And if you're not passionate about something, and you're just like doing admin work that"},{"startTime":3614.847,"endTime":3619.52,"body":"you hate doing,"},{"startTime":3619.52,"endTime":3622.748,"body":"then that's going to have a completely different effect on you."},{"startTime":3624.352,"endTime":3626.183,"body":"All right, well, I to bounce here in a minute."},{"startTime":3626.183,"endTime":3632.948,"body":"So I think we need to wrap up with subjective senses of pump, soreness and fatigue."},{"startTime":3633.109,"endTime":3637.503,"body":"These are kind of the old RP Isretel markers that he would use."},{"startTime":3637.503,"endTime":3639.734,"body":"Like when you would ask him, what's your training volume need to be?"},{"startTime":3639.734,"endTime":3641.786,"body":"Like literally those would be the three that he'd go to."},{"startTime":3641.786,"endTime":3643.037,"body":"be like, are you getting a pump?"},{"startTime":3643.037,"endTime":3644.898,"body":"Are you getting a little bit sore?"},{"startTime":3644.919,"endTime":3647.281,"body":"And do you feel some fatigue after you train?"},{"startTime":3647.281,"endTime":3650.483,"body":"And so those are pretty good ones."},{"startTime":3650.483,"endTime":3654.454,"body":"I think the things we went over prior are probably more important."},{"startTime":3654.454,"endTime":3658.054,"body":"than those three, but I do think that those three are relevant."},{"startTime":3658.054,"endTime":3669.494,"body":"And so, you know, if you're training and you're doing so little volume that you don't even"},{"startTime":3658.054,"endTime":3669.494,"body":"get a pump in the muscle group that you're training, then you're either not doing a great"},{"startTime":3669.494,"endTime":3673.034,"body":"job of connecting with your muscle or you're not doing enough volume."},{"startTime":3673.034,"endTime":3674.554,"body":"And it could be both."},{"startTime":3674.554,"endTime":3680.574,"body":"I can honestly say that I can do one set of bicep curls and be like, my God, my biceps."},{"startTime":3680.574,"endTime":3684.298,"body":"Whereas 20 years ago, I don't think I could do that."},{"startTime":3684.298,"endTime":3685.839,"body":"the way that I can now."},{"startTime":3685.839,"endTime":3688.021,"body":"So there's an element of training age in there."},{"startTime":3688.021,"endTime":3697.428,"body":"But whatever you're doing to stimulate your muscle, like there should be a pump if you're"},{"startTime":3688.021,"endTime":3697.428,"body":"training in hypertrophy rep ranges and that muscle is susceptible to pump."},{"startTime":3698.169,"endTime":3699.721,"body":"Hamstrings are kind of a weird one."},{"startTime":3699.721,"endTime":3701.542,"body":"Like you don't really get a pump in your hamstrings."},{"startTime":3701.542,"endTime":3704.615,"body":"They just kind of feel like they're like ripping apart and it's uncomfortable."},{"startTime":3704.615,"endTime":3709.738,"body":"But that's kind of like the same idea like of I'm creating a stimulus, so to speak."},{"startTime":3710.92,"endTime":3712.071,"body":"Soreness is a good one too."},{"startTime":3712.071,"endTime":3714.026,"body":"I actually really like soreness."},{"startTime":3714.026,"endTime":3724.984,"body":"because too much soreness tells you that you likely did too much and no soreness likely"},{"startTime":3714.026,"endTime":3724.984,"body":"tells you that you didn't do enough depending on the muscle group."},{"startTime":3724.984,"endTime":3727.455,"body":"And so there's a certain caveat there."},{"startTime":3728.096,"endTime":3735.801,"body":"And then a little bit of soreness, like you kind of wake up the next day or two days later"},{"startTime":3728.096,"endTime":3735.801,"body":"and you're like, yeah, I feel like, you know, a little bit of tightness in that muscle"},{"startTime":3735.801,"endTime":3737.962,"body":"that I trained, I can tell that I worked it."},{"startTime":3738.003,"endTime":3743.536,"body":"That's likely a pretty good sweet spot of where you would want to be for volume and"},{"startTime":3738.003,"endTime":3743.536,"body":"stimulus for a muscle group."},{"startTime":3744.014,"endTime":3750.906,"body":"And then, yeah, like after you do a leg session, you should feel fatigue in the sense that"},{"startTime":3744.014,"endTime":3750.906,"body":"you struggle to walk up the stairs or down the stairs."},{"startTime":3750.906,"endTime":3756.157,"body":"You're like, shit, gotta like kind of balance myself here and like surfing on the stairs."},{"startTime":3757.198,"endTime":3759.398,"body":"So I do think you need to feel that."},{"startTime":3759.398,"endTime":3767.321,"body":"Like if you did a really hard shoulder and back workout and then you go to shower"},{"startTime":3759.398,"endTime":3767.321,"body":"immediately afterward, it shouldn't feel just completely normal to like raise your arm up"},{"startTime":3767.321,"endTime":3768.061,"body":"and wash your hair."},{"startTime":3768.061,"endTime":3771.572,"body":"You should be like, yeah, that feels like I just trained my shoulders and back."},{"startTime":3771.572,"endTime":3772.702,"body":"So."},{"startTime":3772.704,"endTime":3777.862,"body":"there are those kind of subjective senses of, you get a sufficient stimulus in your"},{"startTime":3772.704,"endTime":3777.862,"body":"workout?"},{"startTime":3777.862,"endTime":3788.838,"body":"And so pump soreness and immediate post -session fatigue, I think are in the target muscle"},{"startTime":3777.862,"endTime":3788.838,"body":"group are good proxies to kind of assess whether your volume is sufficient."},{"startTime":3789.286,"endTime":3794.771,"body":"Yeah, the post the post training fatigue is arguably my favorite."},{"startTime":3794.771,"endTime":3799.595,"body":"I also like the the second either either next day or second day."},{"startTime":3799.595,"endTime":3801.256,"body":"Everyone's a little bit different."},{"startTime":3801.837,"endTime":3805.299,"body":"A little bit of soreness like, I can feel like I train that."},{"startTime":3805.299,"endTime":3806.761,"body":"I really, really like that one."},{"startTime":3806.761,"endTime":3811.265,"body":"The pump is I would say nutrition plays a role in that."},{"startTime":3811.265,"endTime":3818.14,"body":"If you're deep in a calorie deficit, your pumps are probably going to be trash unless"},{"startTime":3811.265,"endTime":3818.14,"body":"you're using all sorts of pump."},{"startTime":3818.174,"endTime":3822.494,"body":"tools and those sorts of things and that one may not be a great gauge at that point."},{"startTime":3822.494,"endTime":3825.174,"body":"I've had I've just had numerous clients be like my pumps are shit."},{"startTime":3825.174,"endTime":3826.254,"body":"Does that mean I'm losing muscle?"},{"startTime":3826.254,"endTime":3829.474,"body":"I'm like no you're only eating 150 fucking grams of carbs a day."},{"startTime":3829.474,"endTime":3831.478,"body":"That's the that's the that's a problem."},{"startTime":3831.828,"endTime":3839.806,"body":"Yeah, no, I think that's a really good point to bring up the nutritional periodization"},{"startTime":3831.828,"endTime":3839.806,"body":"along with the pump because that the pump I think for that reason is probably less"},{"startTime":3839.806,"endTime":3847.775,"body":"reliable than the soreness and the fatigue, but also important to remember that if you're"},{"startTime":3839.806,"endTime":3847.775,"body":"in a caloric deficit, you're likely going to get more sore."},{"startTime":3847.775,"endTime":3855.502,"body":"So, so you do kind of have to keep in mind the mitigating factor of nutrition on those"},{"startTime":3847.775,"endTime":3855.502,"body":"variables as well."},{"startTime":3855.858,"endTime":3857.935,"body":"Yep, yep, very, very well put."},{"startTime":3858.496,"endTime":3859.803,"body":"Cool, that's all I got."},{"startTime":3860.018,"endTime":3861.58,"body":"Yeah, so I mean, I like this."},{"startTime":3861.58,"endTime":3866.164,"body":"was an episode on the deciding factors, right?"},{"startTime":3866.164,"endTime":3877.494,"body":"As opposed to like, you should do six if you should do eight if, because it's, I don't"},{"startTime":3866.164,"endTime":3877.494,"body":"like when people present information like that because there's no context in nuance to it."},{"startTime":3877.494,"endTime":3884.12,"body":"And unfortunately the answer to this top level question is chock full of context and"},{"startTime":3877.494,"endTime":3884.12,"body":"nuance."},{"startTime":3884.12,"endTime":3886.534,"body":"And it's going to vary from person to person."},{"startTime":3886.534,"endTime":3891.641,"body":"even within yourself based on the different seasons of life and other things that we"},{"startTime":3886.534,"endTime":3891.641,"body":"covered in the episode."},{"startTime":3891.641,"endTime":3895.226,"body":"So as always guys, thank you for listening."},{"startTime":3895.226,"endTime":3900.733,"body":"Next week, Brian and I will be back with a topic that we do not yet know about."},{"startTime":3901.014,"endTime":3902.165,"body":"No, know what it is."},{"startTime":3902.165,"endTime":3902.976,"body":"We'll know about it."},{"startTime":3902.976,"endTime":3904.578,"body":"We just don't know what it is yet."},{"startTime":3909.127,"endTime":3910.177,"body":"Almost left."}]}