{"version":"1.0.0","segments":[{"startTime":26.806,"endTime":27.536,"body":"What's up guys?"},{"startTime":27.536,"endTime":30.716,"body":"Happy Monday or Tuesday, depending on when you are tuning in."},{"startTime":30.716,"endTime":32.246,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":32.246,"endTime":39.086,"body":"This is episode 169, our September 2024 Instagram Q \u0026A."},{"startTime":39.346000000000004,"endTime":42.106,"body":"By now, you guys know the deal of how we operate these."},{"startTime":42.106,"endTime":47.666,"body":"So we got a lot of good questions coming in from Brian's Instagram stories."},{"startTime":47.666,"endTime":55.226,"body":"And then I opted to pull my stories out of my Progress Squad broadcast channel this month,"},{"startTime":47.666,"endTime":55.226,"body":"which is a lot of fun."},{"startTime":55.226,"endTime":55.885999999999996,"body":"So"},{"startTime":56.019,"endTime":62.132,"body":"In the future, that's where these will come from if you are ever interested in getting"},{"startTime":56.019,"endTime":62.132,"body":"your question onto the podcast."},{"startTime":62.132,"endTime":65.539,"body":"Before we dive into today's episode, we'll have some updates."},{"startTime":65.539,"endTime":67.572,"body":"Brian, can you kick us off, please?"},{"startTime":68.56,"endTime":70.483,"body":"Yeah, should I start a broadcast channel?"},{"startTime":70.483,"endTime":74.94800000000001,"body":"What's like the benefit of that compared to just doing normal Instagram?"},{"startTime":76.914,"endTime":77.815,"body":"It's think of it."},{"startTime":77.815,"endTime":85.598,"body":"I like to think of it as like a it's kind of like a big group chat, but only you can post"},{"startTime":77.815,"endTime":85.598,"body":"in it and you know, things get delivered."},{"startTime":85.598,"endTime":91.421,"body":"Whereas like stories, like you don't, you can't guarantee that your stories get seen."},{"startTime":91.421,"endTime":94.683,"body":"And I just like to give a little bit more like mine's called the progress squad, right?"},{"startTime":94.683,"endTime":102.366,"body":"And I'll post only things that I think are like helpful in there that I think, you know,"},{"startTime":94.683,"endTime":102.366,"body":"and, I did some"},{"startTime":102.838,"endTime":112.738,"body":"gauging of the demographics of the group and it's like 40 45 percent of it or something"},{"startTime":102.838,"endTime":112.738,"body":"like that or 40 percent of his other coaches so I do a lot of like Coaching esque specific"},{"startTime":112.738,"endTime":123.798,"body":"things or things that I find valuable with you know My clients the rare kind of research"},{"startTime":112.738,"endTime":123.798,"body":"that I think is potentially needle moving I may post into there and that sort of stuff But"},{"startTime":123.798,"endTime":132.078,"body":"it's just a little bit more like curated and it's people that you know kind of want to"},{"startTime":123.798,"endTime":132.078,"body":"directly hear from you So that"},{"startTime":132.402,"endTime":139.91500000000002,"body":"Do you ever feel like you should just double up your content and whatever you post there,"},{"startTime":132.402,"endTime":139.91500000000002,"body":"should just post in other places too?"},{"startTime":139.91500000000002,"endTime":142.188,"body":"Or is it very specific to that?"},{"startTime":142.678,"endTime":144.22899999999998,"body":"I mean, potentially."},{"startTime":144.22899999999998,"endTime":147.66,"body":"And I don't see any reason that you couldn't."},{"startTime":147.86,"endTime":157.654,"body":"I just kind of use it as something like I try and post like more helpful things in there,"},{"startTime":147.86,"endTime":157.654,"body":"things that might be more of like mental notes or something that I'm not going to like"},{"startTime":157.654,"endTime":160.765,"body":"type up into like a story per se."},{"startTime":161.666,"endTime":164.407,"body":"But yeah, and that's just how I use it."},{"startTime":164.407,"endTime":164.557,"body":"Right."},{"startTime":164.557,"endTime":168.889,"body":"A lot of people use it as an inside marketing track tool sort of thing."},{"startTime":169.329,"endTime":171.42,"body":"But I do enjoy doing it."},{"startTime":171.572,"endTime":174.766,"body":"More so than just like randomly posting to stories or something"},{"startTime":174.92,"endTime":180.566,"body":"And last question is you can you you said you know that it's being delivered."},{"startTime":180.566,"endTime":182.038,"body":"Do you know that it's being seen?"},{"startTime":182.038,"endTime":188.034,"body":"Like is everyone in your broadcast channel seeing it or they might like see the"},{"startTime":182.038,"endTime":188.034,"body":"notification and then like not even acknowledge it?"},{"startTime":188.681,"endTime":193.113,"body":"They could do that, but it shows up as like an Instagram message, like a DM."},{"startTime":193.754,"endTime":195.255,"body":"So that that's how it's delivered."},{"startTime":195.255,"endTime":201.879,"body":"So, I mean, you could be like, hey, there's updates in the progress squad or whatever"},{"startTime":195.255,"endTime":201.879,"body":"broadcast channel, and I'm just not going to look at them like you could do that."},{"startTime":201.879,"endTime":206.086,"body":"But you get like that notification and it shows up in your DMs kind of list."},{"startTime":206.086,"endTime":206.796,"body":"That's cool."},{"startTime":206.796,"endTime":207.207,"body":"Okay."},{"startTime":207.207,"endTime":211.959,"body":"So the DM thing actually does kind of give it much more priority as far as people who have"},{"startTime":207.207,"endTime":211.959,"body":"seen it."},{"startTime":211.959,"endTime":212.539,"body":"That's interesting."},{"startTime":212.539,"endTime":213.389,"body":"Okay."},{"startTime":213.449,"endTime":214.39,"body":"Enough of that."},{"startTime":214.39,"endTime":219.182,"body":"So as far as updates go, what was I gonna say?"},{"startTime":219.182,"endTime":224.044,"body":"I just completed my first full cycle of my full body program."},{"startTime":224.044,"endTime":229.857,"body":"So it takes two weeks for me to get through a cycle given that there's four workouts and"},{"startTime":224.044,"endTime":229.857,"body":"I'm only doing it twice a week."},{"startTime":230.597,"endTime":232.358,"body":"And it's been super solid."},{"startTime":232.358,"endTime":235.14,"body":"The first workout was for sure the hardest one."},{"startTime":235.14,"endTime":239.584,"body":"That's the one that I'm coming back to today to start my second rotation through."},{"startTime":239.584,"endTime":250.514,"body":"And it's a RDL weighted pull -up, incline dumbbell bench press, and easy bar tricep"},{"startTime":239.584,"endTime":250.514,"body":"extensions."},{"startTime":250.514,"endTime":259.996,"body":"And given that it's all free weight stuff and body weight with the pull -up, that workout"},{"startTime":250.514,"endTime":259.996,"body":"for whatever reason, I wanna say was like at least a full point RPE."},{"startTime":259.996,"endTime":262.967,"body":"harder than all my other three workouts."},{"startTime":263.447,"endTime":271.27099999999996,"body":"And I have one of the four workouts that's all like machines and cables and that one's,"},{"startTime":263.447,"endTime":271.27099999999996,"body":"you know, probably an RPE less than the other ones."},{"startTime":271.27099999999996,"endTime":281.194,"body":"So it's interesting as I go through it that already I'm starting to have a workout that"},{"startTime":271.27099999999996,"endTime":281.194,"body":"like I sort of have more anxiety about than other ones."},{"startTime":281.595,"endTime":283.976,"body":"But it's also nice that it's the first workout in rotation."},{"startTime":283.976,"endTime":286.587,"body":"So I just need to kind of set my mind to like get through the really hard one."},{"startTime":286.587,"endTime":289.918,"body":"And then I have three, you know, manageable ones."},{"startTime":289.958,"endTime":291.699,"body":"to finish off the cycle."},{"startTime":291.879,"endTime":294.5,"body":"Really enjoyed the first cycle through though."},{"startTime":294.661,"endTime":299.134,"body":"I noted it in the last episode, but I've been getting sore."},{"startTime":299.134,"endTime":304.567,"body":"I've been getting the stimulus that I seek from extremely low volumes."},{"startTime":304.567,"endTime":316.774,"body":"The most interestingly I've found that there's just another gear that I'm hitting with my"},{"startTime":304.567,"endTime":316.774,"body":"focus and execution of movements that even when I'm doing six sets of back, it's like,"},{"startTime":316.856,"endTime":325.77,"body":"somehow I'm getting less out of each set than I am when I'm just being told, hey, you have"},{"startTime":316.856,"endTime":325.77,"body":"two sets of back to do and you need to get the absolute most out of those sets."},{"startTime":325.77,"endTime":329.292,"body":"And somehow I'm finding the ability to do that across all movements."},{"startTime":329.292,"endTime":330.593,"body":"You know, I only have two sets."},{"startTime":330.593,"endTime":333.214,"body":"They need to be perfect and they are."},{"startTime":333.214,"endTime":342.448,"body":"And so it's been, it's been pretty cool when I actually look back and like assess volume"},{"startTime":333.214,"endTime":342.448,"body":"that I'm doing compared to what evidence -based volumes are."},{"startTime":342.686,"endTime":344.227,"body":"it's crazy how low they are."},{"startTime":344.227,"endTime":352.513,"body":"Like even if you take the most generous approach where it's like, okay, an RDL is going to"},{"startTime":344.227,"endTime":352.513,"body":"train my hamstrings, my glutes, my adductors, my low back."},{"startTime":352.654,"endTime":358.799,"body":"And even if you give some credit to like a little bit of traps and like maybe some quads,"},{"startTime":352.654,"endTime":358.799,"body":"cause there's some knee bend in there."},{"startTime":358.799,"endTime":368.026,"body":"I mean, even if you're, you're being that generous with, with the movements, I I'm still"},{"startTime":358.799,"endTime":368.026,"body":"well below the evidence based recommendations of volume per muscle group."},{"startTime":368.026,"endTime":368.658,"body":"And so"},{"startTime":368.658,"endTime":369.958,"body":"I love this experiment."},{"startTime":369.958,"endTime":375.118,"body":"Like this is exactly what I wanna be doing right now to see what happens."},{"startTime":375.118,"endTime":387.178,"body":"know, it's possible that I could do this for six months or 12 months and we basically"},{"startTime":375.118,"endTime":387.178,"body":"don't see any change that's tangible enough to be like that worked or that didn't work."},{"startTime":387.178,"endTime":395.978,"body":"In which case I would almost argue that it did work because I was training barely at all"},{"startTime":387.178,"endTime":395.978,"body":"and yeah, I was still able to maintain where I was."},{"startTime":395.978,"endTime":397.198,"body":"Alternatively,"},{"startTime":398.322,"endTime":404.942,"body":"I could see some negative changes, which obviously would mean that they're probably gonna"},{"startTime":398.322,"endTime":404.942,"body":"be even more negative long -term."},{"startTime":404.942,"endTime":414.762,"body":"So like if I were to stick with this for two years, three years, four years, I would"},{"startTime":404.942,"endTime":414.762,"body":"potentially lose more or it could go the other way and I could gain."},{"startTime":414.762,"endTime":422.862,"body":"My guess is though that it's gonna be the first option and that I'm basically gonna have"},{"startTime":414.762,"endTime":422.862,"body":"indistinguishable differences from training twice a week for 45 minutes each session"},{"startTime":422.862,"endTime":427.28,"body":"compared to five times a week for 60 to 90 minutes each session."},{"startTime":427.575,"endTime":432.498,"body":"So anyways, I'll just keep you guys updated as we go and you know there'll be an Instagram"},{"startTime":427.575,"endTime":432.498,"body":"post or something about that."},{"startTime":433.04,"endTime":436.262,"body":"Aaron, I'll kick it over to you, come back to me, any updates?"},{"startTime":436.948,"endTime":440.501,"body":"I mean, I really don't have anything update worthy."},{"startTime":440.662,"endTime":444.415,"body":"One of our cats killed a snake this morning that I tried to stop from happening."},{"startTime":444.415,"endTime":447.749,"body":"And then she saw me trying to come for it and just killed it really fast."},{"startTime":447.749,"endTime":454.475,"body":"So that that's it's about the only thing she's killed like two in the past, like two"},{"startTime":447.749,"endTime":454.475,"body":"weeks."},{"startTime":457.038,"endTime":461.642,"body":"It's really wild watching like these."},{"startTime":461.78,"endTime":467.015,"body":"Typically kind of sweet and like cuddly things just have this like murder instinct and"},{"startTime":461.78,"endTime":467.015,"body":"they see something like my god."},{"startTime":467.015,"endTime":472.47,"body":"Yes I'm gonna go kill it and you're fucking Yeah, my god."},{"startTime":472.47,"endTime":481.789,"body":"It's it's wild and then they like I've prevented enough of them then now they know like if"},{"startTime":472.47,"endTime":481.789,"body":"I'm coming like he's gonna take this kill for me So they'll just like kill it really fast."},{"startTime":481.789,"endTime":483.01,"body":"I'm like dude."},{"startTime":483.01,"endTime":486.632,"body":"Just chill out a little bit on killing things, please"},{"startTime":486.755,"endTime":488.249,"body":"What's the kill move?"},{"startTime":490.294,"endTime":491.256,"body":"it's just at the neck."},{"startTime":491.256,"endTime":493.037,"body":"Just crush."},{"startTime":493.919,"endTime":495.5,"body":"yeah, completely."},{"startTime":495.742,"endTime":496.412,"body":"Just no, no."},{"startTime":496.412,"endTime":496.893,"body":"With the bike."},{"startTime":496.893,"endTime":497.434,"body":"Yeah, yeah."},{"startTime":497.434,"endTime":498.575,"body":"Just completely crush it."},{"startTime":498.575,"endTime":499.365,"body":"Yeah."},{"startTime":499.787,"endTime":500.087,"body":"Yeah."},{"startTime":500.087,"endTime":503.15,"body":"And then, of course, I to like fucking clean them up and stuff."},{"startTime":504.854,"endTime":505.29,"body":"Yeah."},{"startTime":505.29,"endTime":506.553,"body":"on video for me?"},{"startTime":508.414,"endTime":514.336,"body":"I mean, I probably could, but it would be like, and I'm kind of a and I don't know all of"},{"startTime":508.414,"endTime":514.336,"body":"the snakes here yet."},{"startTime":514.336,"endTime":516.4359999999999,"body":"So I don't know which ones are venomous and stuff."},{"startTime":516.4359999999999,"endTime":520.217,"body":"I mean, because we literally like Bali is wild."},{"startTime":520.217,"endTime":528.369,"body":"It's where it's a place where there's like, you know, venomous snakes and different"},{"startTime":520.217,"endTime":528.369,"body":"fucking creatures and stuff."},{"startTime":528.369,"endTime":529.98,"body":"So I just don't like don't know yet."},{"startTime":529.98,"endTime":532.381,"body":"And I don't want to be like, I'm videoing, you know, my cat."},{"startTime":532.381,"endTime":537.242,"body":"And then they get bit and they fucking die from something because I'm digging around my"},{"startTime":532.381,"endTime":537.242,"body":"fucking phone."},{"startTime":537.286,"endTime":538.83,"body":"Right, right, right."},{"startTime":539.103,"endTime":541.95,"body":"But yeah, it's, it's just wild."},{"startTime":541.95,"endTime":545.758,"body":"It's really, really wild, but always interesting for sure."},{"startTime":545.758,"endTime":548.072,"body":"But that's really the only update I might have."},{"startTime":548.178,"endTime":549.318,"body":"Cool."},{"startTime":549.438,"endTime":554.838,"body":"I'll throw you a bone on an update and it can be a dual update when we talk about 30 30s."},{"startTime":554.838,"endTime":567.498,"body":"So in the, in the podcast that we did last week on hybrid training, I noted that the 32nd"},{"startTime":554.838,"endTime":567.498,"body":"on 32nd off interval is one of my favorites for zone four, zone five for getting that kind"},{"startTime":567.498,"endTime":569.298,"body":"of high intensity effect."},{"startTime":569.558,"endTime":573.042,"body":"And I noted that you kind of do them in"},{"startTime":573.042,"endTime":574.092,"body":"in groupings."},{"startTime":574.092,"endTime":578.762,"body":"So you would go like 30 seconds on 30 seconds off for eight rounds or 10 rounds."},{"startTime":578.762,"endTime":584.142,"body":"So you essentially are working for half of that period of time."},{"startTime":584.142,"endTime":594.282,"body":"So you'd get four to five minutes of work, but your heart rate stays elevated during the"},{"startTime":584.142,"endTime":594.282,"body":"rest period to the point that when you look at the graph, each eight to 10 minute period"},{"startTime":594.282,"endTime":599.262,"body":"looks as if you've just stayed with your heart rate elevated that entire eight to 10"},{"startTime":594.282,"endTime":599.262,"body":"minute period."},{"startTime":599.262,"endTime":601.572,"body":"And physiologically, that seems to be the effect as well."},{"startTime":601.572,"endTime":602.514,"body":"When you look at"},{"startTime":602.514,"endTime":608.834,"body":"the research comparing 30 30s to straight like eight minute intervals where your heart"},{"startTime":602.514,"endTime":608.834,"body":"rate just stays elevated the whole time."},{"startTime":608.834,"endTime":612.934,"body":"The impact on your VO two max and adaptations seem to be similar."},{"startTime":612.934,"endTime":622.994,"body":"So I noted that then you went and did some 30 30s and your graph looked exactly like I"},{"startTime":612.934,"endTime":622.994,"body":"said, like you had an eight minute spike and then you had your like three or four minute"},{"startTime":622.994,"endTime":628.324,"body":"rest or whatever it was in the middle and it dropped and then you had another like eight"},{"startTime":622.994,"endTime":628.324,"body":"minute spike at the top."},{"startTime":628.324,"endTime":630.962,"body":"And I did the same workout on Sunday."},{"startTime":630.962,"endTime":635.202,"body":"but I did mine for four rounds of 10 minutes each."},{"startTime":635.322,"endTime":640.962,"body":"So I was able to get 40 minutes of time at elevated heart rate with 20 minutes of work"},{"startTime":635.322,"endTime":640.962,"body":"time."},{"startTime":640.962,"endTime":647.042,"body":"But that's kind of as you'd expect given my commitment to cardio and your commitment to"},{"startTime":640.962,"endTime":647.042,"body":"cardio."},{"startTime":647.042,"endTime":656.002,"body":"But I think that the point of this is more to state just that the 30 -30 is super"},{"startTime":647.042,"endTime":656.002,"body":"effective and I'm glad that you were able to experience that and then kind of reap some of"},{"startTime":656.002,"endTime":657.178,"body":"the benefit there."},{"startTime":658.454,"endTime":664.704,"body":"Yeah, and I'll add this, I know you and I briefly corresponded about this in our Instagram"},{"startTime":658.454,"endTime":664.704,"body":"DMs."},{"startTime":664.704,"endTime":669.834,"body":"On Sunday, I did my other Sprint 80, sorry, Sprint 8 workout."},{"startTime":669.834,"endTime":675.074,"body":"And what's really wild is the workouts are just about the same amount of time duration."},{"startTime":675.614,"endTime":681.194,"body":"My average heart rate and max heart rate between the two workouts was very, very similar."},{"startTime":681.194,"endTime":685.502,"body":"I'm talking like three or three beats per minute difference on both."},{"startTime":686.006,"endTime":693.926,"body":"However, the subjective perception of how difficult the sprint eight is was equally twice"},{"startTime":686.006,"endTime":693.926,"body":"as hard."},{"startTime":693.926,"endTime":704.286,"body":"Like I getting dizzy, feeling like I'm going to pass out sort of thing in the sprint eight"},{"startTime":693.926,"endTime":704.286,"body":"or in the 30, 30 felt like a solid, like 80 % effort, but I didn't have that like feeling"},{"startTime":704.286,"endTime":707.366,"body":"of impending doom, you know, on me."},{"startTime":707.366,"endTime":714.23,"body":"So that was pretty eye opening to see, but I can get pretty much the same heart rate"},{"startTime":707.366,"endTime":714.23,"body":"outputs, but I don't feel."},{"startTime":714.23,"endTime":716.688,"body":"It's nearly as poorly doing it."},{"startTime":717.01,"endTime":724.15,"body":"Yeah, your zones were basically the same too when you looked at the amount of time spent"},{"startTime":717.01,"endTime":724.15,"body":"in each zone, which goes in line with what you said about heart rate."},{"startTime":724.15,"endTime":725.5,"body":"But yeah, super cool."},{"startTime":725.5,"endTime":726.61,"body":"I love it."},{"startTime":726.61,"endTime":729.17,"body":"40 20s are another one that you can do."},{"startTime":729.17,"endTime":732.77,"body":"Again, you're getting a little closer to the longer work time with the 40 20."},{"startTime":732.77,"endTime":736.05,"body":"It's like a reverse Tabata sort of, but double."},{"startTime":736.05,"endTime":738.57,"body":"So you could do 20 tens or something like that as well."},{"startTime":738.57,"endTime":740.27,"body":"But all of those are super good."},{"startTime":740.27,"endTime":744.97,"body":"And then you'll want to take that break in between them to kind of separate the groupings."},{"startTime":744.97,"endTime":746.82,"body":"But anyways, that"},{"startTime":746.82,"endTime":756.015,"body":"is that and then my last update is that I am going to London to visit my good childhood"},{"startTime":746.82,"endTime":756.015,"body":"friend Simon who happens to live there."},{"startTime":756.015,"endTime":759.637,"body":"I'll be there October 3rd through the 8th."},{"startTime":759.637,"endTime":771.123,"body":"We will do our episode on October 2nd as scheduled but we'll miss the one on the back end"},{"startTime":759.637,"endTime":771.123,"body":"of that trip as I come home on the on the 8th or the 9th or I don't know whatever that is."},{"startTime":771.183,"endTime":776.716,"body":"But yeah that is that is the update here and I think we can jump into the episode."},{"startTime":777.344,"endTime":778.235,"body":"do it."},{"startTime":779.344,"endTime":781.132,"body":"So yeah, go ahead."},{"startTime":781.132,"endTime":782.26,"body":"You can frame it."},{"startTime":782.26,"endTime":789.294,"body":"Yeah, I kind of want to, I kind of want to read this one because I think it's important in"},{"startTime":782.26,"endTime":789.294,"body":"some of the verbiage and how we may want to answer it."},{"startTime":790.196,"endTime":802.944,"body":"Question being, what are your views on the cost to benefit or cost slash benefit apologies"},{"startTime":790.196,"endTime":802.944,"body":"of truly fighting for that final rep face contorting bar speed slows or stops and you have"},{"startTime":802.944,"endTime":806.427,"body":"to grind three to five seconds just to complete the rep."},{"startTime":806.427,"endTime":811.67,"body":"Is that beneficial for gains or maybe, maybe too costly on fatigue?"},{"startTime":811.67,"endTime":816.57,"body":"Can you use any of the velocity loss research to validate your answer?"},{"startTime":817.958,"endTime":819.184,"body":"Yeah, it's a really good question."},{"startTime":819.184,"endTime":822.467,"body":"have these guys in my DMs, these young guys that..."},{"startTime":824.678,"endTime":831.481,"body":"maybe neurotic is the wrong word, but they really like to overthink things to like the nth"},{"startTime":824.678,"endTime":831.481,"body":"degree."},{"startTime":831.481,"endTime":842.075,"body":"And so it's kind of cool because that type of person also creates some really good"},{"startTime":831.481,"endTime":842.075,"body":"questions and conversations for our podcast, which I do appreciate."},{"startTime":842.075,"endTime":843.766,"body":"So."},{"startTime":846.054,"endTime":854.159,"body":"I'll talk about the velocity loss research real quick and then kind of tell you why I"},{"startTime":846.054,"endTime":854.159,"body":"think it doesn't really matter in answering this question."},{"startTime":855.161,"endTime":867.299,"body":"So first, the first study I have here, I three of them, is effects of low versus high"},{"startTime":855.161,"endTime":867.299,"body":"velocity loss thresholds with similar training volume on maximal strength and hypertrophy"},{"startTime":867.299,"endTime":869.711,"body":"in highly trained individuals."},{"startTime":869.891,"endTime":871.392,"body":"This is Meyerholt."},{"startTime":871.392,"endTime":872.874,"body":"I don't have the year."},{"startTime":872.874,"endTime":874.066,"body":"Sorry about that."},{"startTime":874.066,"endTime":879.566,"body":"This study is interesting because they compare higher velocity losses than other studies."},{"startTime":879.566,"endTime":885.926,"body":"So in this one, they went 20 to 30 % velocity loss compared to 40 to 60 % velocity loss."},{"startTime":885.926,"endTime":888.726,"body":"That was the reason there's a range there is because it's different for each movement."},{"startTime":888.726,"endTime":893.286,"body":"I think the bench press was the higher end and the squat was the lower end."},{"startTime":895.326,"endTime":902.224,"body":"And before I even go any further, I think it's important to frame what these velocity"},{"startTime":895.326,"endTime":902.224,"body":"losses mean."},{"startTime":902.354,"endTime":904.674,"body":"as far as how it relates to RIR."},{"startTime":904.674,"endTime":909.924,"body":"Because at some level, velocity loss and RIR are just the same thing said differently."},{"startTime":909.924,"endTime":912.134,"body":"It's like RPE and RIR."},{"startTime":912.514,"endTime":923.554,"body":"So when you're looking at a 20 to 30 % velocity loss, think if your rep took you one"},{"startTime":912.514,"endTime":923.554,"body":"second and you're losing 20 to 30%, you're talking about your rep taking 1 .2 seconds or 1"},{"startTime":923.554,"endTime":924.554,"body":".3 seconds."},{"startTime":924.554,"endTime":927.954,"body":"So you're barely starting to see any reps slow."},{"startTime":927.954,"endTime":931.57,"body":"Like I would call that for RIR."},{"startTime":931.57,"endTime":933.38,"body":"probably something like that."},{"startTime":933.38,"endTime":939.85,"body":"And then when you have 40 to 60 % velocity loss, you're probably another rep closer to"},{"startTime":933.38,"endTime":939.85,"body":"failure."},{"startTime":939.85,"endTime":949.39,"body":"So maybe it's like three, like two to three, but when you're really getting into that, one"},{"startTime":939.85,"endTime":949.39,"body":"RIR range, your rep speed is probably going to double."},{"startTime":949.39,"endTime":953.23,"body":"Like you're going to be at least at like a hundred percent velocity loss."},{"startTime":953.73,"endTime":959.058,"body":"And if you're doing one of those reps where you're grinding for three to five seconds,"},{"startTime":959.058,"endTime":963.148,"body":"you're probably at like 700 % velocity loss or something like that."},{"startTime":963.148,"endTime":970.038,"body":"I mean, it's a huge difference, a stark difference from where you were talking about at 20"},{"startTime":963.148,"endTime":970.038,"body":"to 30 % or 40 to 60%."},{"startTime":970.038,"endTime":973.818,"body":"Do you have any insight or thoughts on that before I continue?"},{"startTime":973.858,"endTime":974.67,"body":"No."},{"startTime":974.67,"endTime":975.778,"body":"you're speaking my language."},{"startTime":975.778,"endTime":977.073,"body":"Please keep going."},{"startTime":977.124,"endTime":978.074,"body":"Okay."},{"startTime":978.475,"endTime":985.819,"body":"So what we're essentially doing is comparing like four RIR to like two to three RIR in"},{"startTime":978.475,"endTime":985.819,"body":"this velocity loss study."},{"startTime":985.819,"endTime":995.264,"body":"And the difference was in the high velocity loss had slightly better gains for hypertrophy"},{"startTime":985.819,"endTime":995.264,"body":"and there was non -significant difference in strength."},{"startTime":996.245,"endTime":1002.989,"body":"Second study, resistance training with different velocity loss thresholds induce similar"},{"startTime":996.245,"endTime":1002.989,"body":"changes in strength and hypertrophy."},{"startTime":1002.989,"endTime":1004.53,"body":"This was Anderson."},{"startTime":1004.53,"endTime":1008.39,"body":"They compared 15 % velocity loss to 30 % velocity loss."},{"startTime":1008.39,"endTime":1014.25,"body":"So we're literally talking about five RIR to three RIR."},{"startTime":1014.25,"endTime":1017.73,"body":"I mean, we're not even getting really close to failure at all."},{"startTime":1017.73,"endTime":1021.03,"body":"There was no significant difference in strength or hypertrophy."},{"startTime":1021.03,"endTime":1025.63,"body":"And then there's a meta analysis here by Jukic from 2024."},{"startTime":1025.63,"endTime":1029.7240000000002,"body":"I believe Helms was on this paper as well as a final author."},{"startTime":1030.4279999999999,"endTime":1040.1219999999998,"body":"the acute and chronic effects of implementing velocity loss thresholds during resistance"},{"startTime":1030.4279999999999,"endTime":1040.1219999999998,"body":"training, a systematic review meta -analysis and critical evaluation of the literature."},{"startTime":1041.1019999999999,"endTime":1051.747,"body":"And this conclusion basically stated that the choice of velocity loss threshold does not"},{"startTime":1041.1019999999999,"endTime":1051.747,"body":"seem to affect strength and muscular endurance gains, whereas higher velocity loss"},{"startTime":1051.747,"endTime":1060.49,"body":"thresholds are superior for enhancing hypertrophy and lower velocity thresholds are"},{"startTime":1051.747,"endTime":1060.49,"body":"superior for jumping, sprinting and velocity against submaximal load."},{"startTime":1060.851,"endTime":1068.116,"body":"So basically what this means is that if you're training for power, like jumping,"},{"startTime":1060.851,"endTime":1068.116,"body":"sprinting, you want to be really, really far from failure."},{"startTime":1068.116,"endTime":1072.88,"body":"If you're training for strength and muscular endurance, it doesn't really seem to matter."},{"startTime":1072.88,"endTime":1079.284,"body":"And if you're training for hypertrophy, you should probably train closer to failure,"},{"startTime":1072.88,"endTime":1079.284,"body":"meaning higher velocity loss."},{"startTime":1080.405,"endTime":1087.44,"body":"So I have some thoughts and conclusions here, but before I go on another monologue, I'll"},{"startTime":1080.405,"endTime":1087.44,"body":"kick it over to you for any thoughts you may have."},{"startTime":1088.158,"endTime":1092.429,"body":"Yeah, I love how I love the research that you pulled here."},{"startTime":1092.429,"endTime":1097.461,"body":"You explained it in a very, very straightforward way that I think, you all the listeners"},{"startTime":1092.429,"endTime":1097.461,"body":"to able to pick up on."},{"startTime":1097.461,"endTime":1106.923,"body":"And what's what I find, I mean, slightly comical is we have now pretty good research that"},{"startTime":1097.461,"endTime":1106.923,"body":"you pulled up to really just reinforce what we already know."},{"startTime":1106.923,"endTime":1107.564,"body":"Right."},{"startTime":1107.564,"endTime":1116.438,"body":"Like those with the definitions in the extrapolations you made of those velocity losses,"},{"startTime":1107.564,"endTime":1116.438,"body":"like we're pretty far kind of from failure."},{"startTime":1116.438,"endTime":1128.878,"body":"You know, per se, and I really like you said, hey, if we're talking about a three to five"},{"startTime":1116.438,"endTime":1128.878,"body":"second, grind to complete a rep, we're talking like 500 % velocity loss or whatever, like,"},{"startTime":1128.878,"endTime":1133.958,"body":"like orders of magnitude higher than these two 20 % 30 % sort of thing."},{"startTime":1133.958,"endTime":1140.338,"body":"Now, when it comes to the question, I think it's most, what's really important is like,"},{"startTime":1133.958,"endTime":1140.338,"body":"how are we defining objectively gains?"},{"startTime":1140.338,"endTime":1144.618,"body":"we defining them as strength gains, which is wonderful."},{"startTime":1144.618,"endTime":1145.048,"body":"Perfect."},{"startTime":1145.048,"endTime":1146.036,"body":"Let's do it."},{"startTime":1146.036,"endTime":1155.375,"body":"You want to keep some in the tank because we know training to failure is not as productive"},{"startTime":1146.036,"endTime":1155.375,"body":"for strength purely like very, very cut and dry by this point."},{"startTime":1155.375,"endTime":1157.676,"body":"Or are we talking about hypertrophy?"},{"startTime":1157.737,"endTime":1162.5,"body":"And like we've spoken about many times, hypertrophy is a more forgiving adaptation."},{"startTime":1162.841,"endTime":1173.04,"body":"And in certain exercises, it may be, I don't want to say beneficial, but less detrimental"},{"startTime":1162.841,"endTime":1173.04,"body":"grinding for that rep."},{"startTime":1173.354,"endTime":1179.936,"body":"Thoughts come to mind, unilateral pull down, something short overloaded where it's not"},{"startTime":1173.354,"endTime":1179.936,"body":"going to be a high fatigue cost."},{"startTime":1179.936,"endTime":1186.258,"body":"But if we're talking like an RDL or something like that, that might end your training"},{"startTime":1179.936,"endTime":1186.258,"body":"session."},{"startTime":1186.258,"endTime":1190.299,"body":"You know, so it's it's unfortunately not a very cut and dry answer."},{"startTime":1190.299,"endTime":1198.441,"body":"And I think exercise specificity comes into play where we are in the training session"},{"startTime":1190.299,"endTime":1198.441,"body":"comes into play."},{"startTime":1198.441,"endTime":1203.252,"body":"How many times per week you are training that muscle comes into play."},{"startTime":1203.408,"endTime":1209.589,"body":"There's a number of different factors to really provide a thorough answer of this."},{"startTime":1210.714,"endTime":1220.737,"body":"Yeah, really glad that you pointed out the difference in exercise selection and its impact"},{"startTime":1210.714,"endTime":1220.737,"body":"because I mean, man, we touch on this, I feel like in every episode in some capacity is"},{"startTime":1220.737,"endTime":1222.718,"body":"just like a constant topic."},{"startTime":1222.778,"endTime":1229.78,"body":"And like it should be pretty well known at this point that different exercises elicit"},{"startTime":1222.778,"endTime":1229.78,"body":"different fatigue and stimulus responses."},{"startTime":1230.801,"endTime":1232.681,"body":"So so good to bring that up again."},{"startTime":1232.681,"endTime":1235.422,"body":"As far as my notes here and in conclusions."},{"startTime":1236.082,"endTime":1245.122,"body":"You know, given that RIR and velocity loss are essentially the same thing, speaking the"},{"startTime":1236.082,"endTime":1245.122,"body":"same language, then I think you could actually, instead of looking at velocity loss"},{"startTime":1245.122,"endTime":1250.102,"body":"research, we can just look at RIR research and glean some insight from that as well."},{"startTime":1250.102,"endTime":1260.762,"body":"And so we don't really need to look much further than the two recent ones, Meta"},{"startTime":1250.102,"endTime":1260.762,"body":"-Regression by Robinson from 2023, I think it might've been published in 24."},{"startTime":1260.762,"endTime":1264.992,"body":"And then the more recent study on RIR by Reflow."},{"startTime":1265.426,"endTime":1267.026,"body":"from 2024."},{"startTime":1267.646,"endTime":1276.226,"body":"And what essentially the meta regression showed was that there's more stimulus as you get"},{"startTime":1267.646,"endTime":1276.226,"body":"closer to failure for hypertrophy, but not for strength."},{"startTime":1276.226,"endTime":1278.966,"body":"That's as Aaron said, just reiterating that."},{"startTime":1278.966,"endTime":1283.846,"body":"And then what Ruffalo showed was he was comparing like two RIR to failure."},{"startTime":1283.846,"endTime":1295.394,"body":"And he found very insignificant differences between like one to two RIR and going to"},{"startTime":1283.846,"endTime":1295.394,"body":"actual failure, as far as the actual gains on hypertrophy."},{"startTime":1295.633,"endTime":1296.492,"body":"and"},{"startTime":1298.224,"endTime":1309.864,"body":"What that says to me, if I'm gonna kinda just pull back and look at that question that was"},{"startTime":1298.224,"endTime":1309.864,"body":"posed about grinding for three to five seconds, is that if two RIR or one to two RIR is"},{"startTime":1309.864,"endTime":1320.552,"body":"pretty damn close to failure, but you have to do one less like really hard rep, there's"},{"startTime":1309.864,"endTime":1320.552,"body":"inevitably gonna be some fatigue in doing that final hard rep."},{"startTime":1320.653,"endTime":1326.778,"body":"Trying to do another one where you're gonna lose so much velocity that your bar is gonna"},{"startTime":1320.653,"endTime":1326.778,"body":"get stuck."},{"startTime":1326.778,"endTime":1336.951,"body":"and you're gonna have to literally contort your face and grind through that, to me, seems"},{"startTime":1326.778,"endTime":1336.951,"body":"like an exponential increase in fatigue for what is likely just a very marginal increase"},{"startTime":1336.951,"endTime":1338.201,"body":"in stimulus."},{"startTime":1338.401,"endTime":1349.814,"body":"And so my proposal would be that on short overload movements, like Aaron mentioned, where"},{"startTime":1338.401,"endTime":1349.814,"body":"maybe the fatigue cost would be less for you to grind through that, maybe instead of"},{"startTime":1349.814,"endTime":1355.494,"body":"grinding through that, you do what CAS kind of promotes, which is, I call it like the hit"},{"startTime":1349.814,"endTime":1355.494,"body":"and release technique."},{"startTime":1355.494,"endTime":1361.419,"body":"So you just like literally pull as hard as you can, but where you reach that point where"},{"startTime":1355.494,"endTime":1361.419,"body":"you would begin to grind, you just don't."},{"startTime":1361.419,"endTime":1363.141,"body":"You just hit that point and release."},{"startTime":1363.141,"endTime":1367.645,"body":"And then you do a bunch of partials and you hit and release and you hit and release and"},{"startTime":1363.141,"endTime":1367.645,"body":"you hit and release."},{"startTime":1367.645,"endTime":1377.863,"body":"And by doing that, you're continuing to accrue stimulus with likely less fatigue"},{"startTime":1367.645,"endTime":1377.863,"body":"associated because you're not sitting there grinding and contorting and doing all of that"},{"startTime":1377.863,"endTime":1379.134,"body":"crazy stuff."},{"startTime":1379.415,"endTime":1381.877,"body":"So that would be my proposal for those types of movements."},{"startTime":1381.877,"endTime":1383.494,"body":"And then I think for the more..."},{"startTime":1383.494,"endTime":1387.247,"body":"challenging movements like RDLs and pendulum squats or hack squats or whatever."},{"startTime":1387.247,"endTime":1393.502,"body":"I just think there's probably no need that you ever need to go like to failure on that."},{"startTime":1394.023,"endTime":1402.449,"body":"Unless you're trying to train yourself psychologically to work through something or I"},{"startTime":1394.023,"endTime":1402.449,"body":"mean, there's a number of reasons where you might do that for reasons outside of"},{"startTime":1402.449,"endTime":1404.151,"body":"maximizing hypertrophy."},{"startTime":1404.151,"endTime":1413.19,"body":"But my guess would be that doing a grinding rep of RDL or squat where it takes three to"},{"startTime":1404.151,"endTime":1413.19,"body":"five seconds to get up is probably more detrimental."},{"startTime":1413.19,"endTime":1414.497,"body":"than beneficial."},{"startTime":1415.19,"endTime":1416.41,"body":"I would agree with that."},{"startTime":1416.41,"endTime":1420.49,"body":"The the only kind of playing slight devil's advocate."},{"startTime":1421.29,"endTime":1430.77,"body":"Sometimes, let's say if you have like when you're working with rep targets, rep ranges and"},{"startTime":1421.29,"endTime":1430.77,"body":"it's like, I've been I'm on the hack squat and I'm working in a six to 10 rep range or,"},{"startTime":1430.77,"endTime":1433.68,"body":"you know, an eight to 12 rep range, whatever that rep range may be."},{"startTime":1433.68,"endTime":1436.19,"body":"If you're like, I just completed rep 11."},{"startTime":1436.19,"endTime":1439.94,"body":"And if I get one more rep, I can increase load next week."},{"startTime":1439.94,"endTime":1443.552,"body":"And I really want to increase load like I will gamble."},{"startTime":1443.552,"endTime":1447.694,"body":"per se on that 12th rep and see if I can bet on myself sometimes."},{"startTime":1447.694,"endTime":1457.258,"body":"like, sometimes you have it, sometimes you don't, but I mean, I'm not going, you get to a"},{"startTime":1447.694,"endTime":1457.258,"body":"point like, you know, if you're making a rep pretty much or not, and it's okay."},{"startTime":1457.258,"endTime":1460.36,"body":"I pull the pins, I pin it or I'm making it."},{"startTime":1460.36,"endTime":1469.596,"body":"But if I know I'm not making a rep, I'm not gonna sit in it for seven seconds, seeing if"},{"startTime":1460.36,"endTime":1469.596,"body":"some second wind magically appears and just gonna."},{"startTime":1469.596,"endTime":1469.92,"body":"Yeah."},{"startTime":1469.92,"endTime":1475.473,"body":"dig myself a grave on the third set of my session or something like that."},{"startTime":1475.473,"endTime":1483.868,"body":"But that would be one time where I will bet on myself proverbially if I really want X reps"},{"startTime":1475.473,"endTime":1483.868,"body":"so that I can increase load the next session."},{"startTime":1484.358,"endTime":1490.108,"body":"Yeah, I don't even have that in my mind of I need to hit 12 reps so that I can increase"},{"startTime":1484.358,"endTime":1490.108,"body":"load."},{"startTime":1490.108,"endTime":1492.968,"body":"I could hit 11 and just be like, yep, 11 was cool."},{"startTime":1492.968,"endTime":1496.258,"body":"I'll increase next week and drop down to eight or nine, and we'll go from there."},{"startTime":1496.258,"endTime":1497.838,"body":"So I get that too."},{"startTime":1497.838,"endTime":1500.868,"body":"I get that mindset of I have to hit this number before I increase."},{"startTime":1500.868,"endTime":1502.508,"body":"I'm following this double progression model."},{"startTime":1502.508,"endTime":1507.696,"body":"But I also think that when it comes to stimulus for hypertrophy, that's arbitrary."},{"startTime":1508.522,"endTime":1520.427,"body":"Yes, yeah, I would agree arbitrary for stimulus for hypertrophy, just guidelines for me to"},{"startTime":1508.522,"endTime":1520.427,"body":"operate within of knowing when things go up and et cetera, et cetera."},{"startTime":1520.427,"endTime":1521.788,"body":"yeah."},{"startTime":1521.788,"endTime":1526.874,"body":"Okay, I'm gonna kick this next one over to you because I know what your answer is gonna"},{"startTime":1521.788,"endTime":1526.874,"body":"be."},{"startTime":1526.874,"endTime":1533.581,"body":"But a fun experiment would be for Aaron to follow Brian's program and Brian to follow"},{"startTime":1526.874,"endTime":1533.581,"body":"Aaron's program for a couple months."},{"startTime":1533.581,"endTime":1534.582,"body":"Thoughts?"},{"startTime":1535.582,"endTime":1540.783,"body":"So the first question that comes to mind is, we talking like current programs?"},{"startTime":1541.224,"endTime":1548.065,"body":"But for the listeners, I followed Brian's programming for years, for at least four years."},{"startTime":1549.406,"endTime":1555.357,"body":"Brian's programming built me a lot of muscle and strength in my mid to late 20s."},{"startTime":1555.357,"endTime":1556.868,"body":"It was wonderful."},{"startTime":1558.068,"endTime":1564.79,"body":"Now, I think if it was in our current context,"},{"startTime":1565.074,"endTime":1569.076,"body":"I think Brian could do me a much better service than I could do of him."},{"startTime":1569.076,"endTime":1573.418,"body":"I also think Brian's just objectively a far better programmer than I am."},{"startTime":1574.159,"endTime":1584.944,"body":"But I, there's another question on here that I would, bring this up in a similar"},{"startTime":1574.159,"endTime":1584.944,"body":"sentiment, but I know, I know enough to be dangerous with programming for like cardio and"},{"startTime":1584.944,"endTime":1587.985,"body":"stuff, but I would just do a worse job at it than you."},{"startTime":1587.985,"endTime":1589.566,"body":"And I think it would be a."},{"startTime":1589.782,"endTime":1595.166,"body":"poor spend of your months of me trying to do what you could just do better than I can."},{"startTime":1595.166,"endTime":1598.629,"body":"So it seems kind of silly in that regard."},{"startTime":1598.909,"endTime":1608.277,"body":"But if it was something like maybe in four years, you decide you want to go on like TRT or"},{"startTime":1598.909,"endTime":1608.277,"body":"something like that and you want to be able to like make the best use case of it."},{"startTime":1608.277,"endTime":1613.762,"body":"Like I think I could be helpful in a current and in that specific context."},{"startTime":1613.762,"endTime":1619.856,"body":"But I think contextually dependent, I don't really see how I can help much for your"},{"startTime":1613.762,"endTime":1619.856,"body":"program."},{"startTime":1620.518,"endTime":1621.999,"body":"Well, I appreciate those words."},{"startTime":1621.999,"endTime":1627.262,"body":"That wasn't exactly the direction I was expecting you to go with that, but always, always"},{"startTime":1621.999,"endTime":1627.262,"body":"great to hear."},{"startTime":1627.262,"endTime":1640.209,"body":"I think my expectation was that you were going to say, look, I've spent the last five"},{"startTime":1627.262,"endTime":1640.209,"body":"years becoming extremely self -aware and extremely goal -oriented."},{"startTime":1640.39,"endTime":1647.462,"body":"And it would be crazy for me to follow a program that someone else is doing for them."},{"startTime":1647.462,"endTime":1662.608,"body":"when I have these specific goals to stand on stage for Men's Physique and I'm on TRT and I"},{"startTime":1647.462,"endTime":1662.608,"body":"know what movements and what frequency and volume are going to be stimulative for me."},{"startTime":1662.608,"endTime":1670.922,"body":"And so it would be asinine for me to try to follow Brian's program right now when my goals"},{"startTime":1662.608,"endTime":1670.922,"body":"are so specific."},{"startTime":1670.922,"endTime":1674.513,"body":"So that was where I thought you were gonna go with that."},{"startTime":1674.733,"endTime":1676.742,"body":"And I think that's completely reasonable."},{"startTime":1676.742,"endTime":1688.167,"body":"So yeah, I mean, think this question was, I don't know how serious it was or if it was"},{"startTime":1676.742,"endTime":1688.167,"body":"more of just like a thought experiment, like what would happen to Aaron's physique if he"},{"startTime":1688.167,"endTime":1691.628,"body":"went and just trained like Brian does for a few months?"},{"startTime":1691.628,"endTime":1697.411,"body":"You you drop down to say a two times a week full body program, which is a huge change from"},{"startTime":1691.628,"endTime":1697.411,"body":"what you're currently doing."},{"startTime":1697.411,"endTime":1704.914,"body":"And Brian decides to ramp up and go in this like super optimal, like crazy focused."},{"startTime":1704.998,"endTime":1714.162,"body":"biomechanically blah blah blah, drop set, rest, pause set, kill yourself on the leg"},{"startTime":1704.998,"endTime":1714.162,"body":"extension every week type program, which also would not be something that I would enjoy at"},{"startTime":1714.162,"endTime":1715.613,"body":"this point in my life."},{"startTime":1716.135,"endTime":1721.122,"body":"I think both ways kind of just end up with us being like, we'll just keep doing what we're"},{"startTime":1716.135,"endTime":1721.122,"body":"doing."},{"startTime":1721.342,"endTime":1722.722,"body":"Yeah, definitely."},{"startTime":1722.722,"endTime":1726.403,"body":"And I think I'll I'll hijack the question a little bit."},{"startTime":1726.403,"endTime":1737.006,"body":"I also think this that specific thing that that use case that Brian just explained is why"},{"startTime":1726.403,"endTime":1737.006,"body":"we don't see more research done on like really high level trainees is because they're not"},{"startTime":1737.006,"endTime":1743.978,"body":"going to give the ropes of a season or something like that or an entire prep to someone"},{"startTime":1737.006,"endTime":1743.978,"body":"that could just."},{"startTime":1743.978,"endTime":1748.57,"body":"You know, I don't want to say fuck it up, but it could have a negative outcome."},{"startTime":1748.57,"endTime":1750.164,"body":"It's a very big gamble."},{"startTime":1750.164,"endTime":1756.06,"body":"And I think that's the reason why is because people are, they're selfish with their season"},{"startTime":1750.164,"endTime":1756.06,"body":"of gains or season of opportunity."},{"startTime":1756.06,"endTime":1765.709,"body":"And they're not just going to give the ropes to someone they probably don't even know for"},{"startTime":1756.06,"endTime":1765.709,"body":"what could be potentially the betterment of the exercise science."},{"startTime":1766.736,"endTime":1773.884,"body":"Yeah, I mean, they just have to assume that by X amount of years in that they've learned"},{"startTime":1766.736,"endTime":1773.884,"body":"something about themselves and that there's a reason that they're training the way that"},{"startTime":1773.884,"endTime":1774.724,"body":"they do."},{"startTime":1778.782,"endTime":1782.825,"body":"Okay, this next one I will kick over to you."},{"startTime":1782.866,"endTime":1791.784,"body":"How would you design a leg day for an intermediate hypertrophy client who only wants to"},{"startTime":1782.866,"endTime":1791.784,"body":"train legs once per week and upper three times per week?"},{"startTime":1792.838,"endTime":1794.909,"body":"Yeah, it doesn't really change too much."},{"startTime":1794.909,"endTime":1802.886,"body":"think what the main change would be that if I had two leg days, I think that I would have."},{"startTime":1804.578,"endTime":1813.723,"body":"one day where there was a single leg squat and one day where there was probably just like"},{"startTime":1804.578,"endTime":1813.723,"body":"a hip hinge and a regular squat."},{"startTime":1813.723,"endTime":1819.126,"body":"And then this is having a second day also allows you to have both leg curls and leg"},{"startTime":1813.723,"endTime":1819.126,"body":"extensions and a single leg squat."},{"startTime":1819.126,"endTime":1824.579,"body":"it kind of like, gives you more variety of programming to fit into the day."},{"startTime":1824.579,"endTime":1831.913,"body":"And if you're training legs once a week, you could have the same variety, but you would be"},{"startTime":1824.579,"endTime":1831.913,"body":"doing essentially like one top set of everything."},{"startTime":1831.913,"endTime":1832.966,"body":"So you could say,"},{"startTime":1832.966,"endTime":1843.209,"body":"You know, I have them to do one set of RDL, one set of hack squat, one set of leg"},{"startTime":1832.966,"endTime":1843.209,"body":"extension, one set of leg curl, and one set of split squats per leg plus caps and abs."},{"startTime":1843.209,"endTime":1846.73,"body":"And like that would be a pretty solid leg day."},{"startTime":1846.73,"endTime":1850.291,"body":"Maybe you could even do two sets on the isolation stuff."},{"startTime":1850.852,"endTime":1858.454,"body":"Whereas if you have two leg days, you can do two or three sets of two or three movements"},{"startTime":1850.852,"endTime":1858.454,"body":"on one of the days and then two or three sets of two or three movements on the other day."},{"startTime":1858.736,"endTime":1865.838,"body":"So you kind of, if with one leg day, you just have to make a decision of, you want to"},{"startTime":1858.736,"endTime":1865.838,"body":"choose two or three movements and spend more time on those, or do you want to pick more"},{"startTime":1865.838,"endTime":1868.109,"body":"movements and spend less time on each?"},{"startTime":1868.109,"endTime":1870.48,"body":"And I don't really think there's a wrong answer."},{"startTime":1870.48,"endTime":1883.253,"body":"I guess my intuition would say that for well -roundedness and given the research that we"},{"startTime":1870.48,"endTime":1883.253,"body":"see on uniform hypertrophy across muscle groups, doing more variety of exercises is"},{"startTime":1883.253,"endTime":1885.904,"body":"probably better than less variety."},{"startTime":1886.042,"endTime":1902.144,"body":"For example, the study I think that showed that they did, was it Smith squat lunges, some"},{"startTime":1886.042,"endTime":1902.144,"body":"sort of hamstring movement and a leg press, think was the, I don't remember exactly what"},{"startTime":1902.144,"endTime":1910.832,"body":"it was, that, that, though doing those four movements outperformed the group that just did"},{"startTime":1902.144,"endTime":1910.832,"body":"squats, whatever, whatever that was as far as leg growth."},{"startTime":1910.832,"endTime":1919.623,"body":"And so I do think if I was to organize a leg day where I was only doing legs once a week"},{"startTime":1910.832,"endTime":1919.623,"body":"and I wanted to optimize my hypertrophy stimulus, I would probably opt for the one where"},{"startTime":1919.623,"endTime":1928.774,"body":"there's five different exercises and you have a squat, a hinge, a leg curl, a leg"},{"startTime":1919.623,"endTime":1928.774,"body":"extension and a single leg squat and then fitting in volume around those five movements to"},{"startTime":1928.774,"endTime":1931.066,"body":"whatever allows you to progress and."},{"startTime":1932.554,"endTime":1933.334,"body":"Yep."},{"startTime":1933.474,"endTime":1939.796,"body":"I think just to reiterate, you kind of glossed over, I think, the best part of that answer"},{"startTime":1933.474,"endTime":1939.796,"body":"at the end."},{"startTime":1939.796,"endTime":1950.499,"body":"And it was a squat pattern, a hip hinge pattern, a leg extension, a leg curl, and then a"},{"startTime":1939.796,"endTime":1950.499,"body":"unilateral squat or lunge pattern."},{"startTime":1950.499,"endTime":1959.772,"body":"And that would be the kind of shotgun approach of covering pretty much every lower body"},{"startTime":1950.499,"endTime":1959.772,"body":"pattern for that single leg day."},{"startTime":1959.846,"endTime":1961.21,"body":"Yep, yep, exactly."},{"startTime":1961.21,"endTime":1963.064,"body":"Thank you for reiterating that."},{"startTime":1966.25,"endTime":1968.452,"body":"feel like this one needs to go to you as well."},{"startTime":1969.214,"endTime":1976.803,"body":"Is there any interest in the new Vultra cable attachment that Cas has showed, especially"},{"startTime":1969.214,"endTime":1976.803,"body":"if they update resistance profiles?"},{"startTime":1976.803,"endTime":1983.12,"body":"If you take a trip to N1, can you compare it to the Prime Smart Cam Torque Arm In -Feel?"},{"startTime":1984.074,"endTime":1990.796,"body":"I don't know what the prime smart cam torque arm is."},{"startTime":1991.016,"endTime":1993.257,"body":"I don't know that I've done that."},{"startTime":1993.257,"endTime":1995.237,"body":"I'm pretty sure I have not."},{"startTime":1995.277,"endTime":2002.889,"body":"I've done the regular cams that change resistance profiles on the prime machines, but I"},{"startTime":1995.277,"endTime":2002.889,"body":"don't think you're referring to the same thing because that's not super similar to this"},{"startTime":2002.889,"endTime":2004.68,"body":"Vultra attachment."},{"startTime":2004.68,"endTime":2012.55,"body":"so in complete transparency, I have been more focused on my hybrid training in the last"},{"startTime":2012.55,"endTime":2023.406,"body":"few weeks and have not been as keen on on assessing all of Cass's posts in the same level"},{"startTime":2012.55,"endTime":2023.406,"body":"of discernibility that I have in the past."},{"startTime":2023.406,"endTime":2029.799,"body":"And so I had to go back and look at his feed and really kind of delve into what this"},{"startTime":2023.406,"endTime":2029.799,"body":"Vulture cable actually is."},{"startTime":2030.04,"endTime":2041.326,"body":"And so it seems like it's kind of like a tonal, which is a electric weight stack where you"},{"startTime":2030.04,"endTime":2041.326,"body":"can adjust the resistance profile so that it"},{"startTime":2041.33,"endTime":2048.6099999999997,"body":"Essentially, like the example cash showed was that he made it so it was super duper hard"},{"startTime":2041.33,"endTime":2048.6099999999997,"body":"in the length and position, and then the tension drops off in the short position."},{"startTime":2048.6099999999997,"endTime":2054.21,"body":"So I guess you can manipulate it and determine in what part of the range of motion you"},{"startTime":2048.6099999999997,"endTime":2054.21,"body":"want it to be hardest."},{"startTime":2054.75,"endTime":2062.15,"body":"And then I think there's also a mode, or at least I know there is on the tonal that the"},{"startTime":2054.75,"endTime":2062.15,"body":"data driven guys have talked about, where it's like a burnout mode or something."},{"startTime":2062.15,"endTime":2071.174,"body":"So you have you basically go to failure at whatever resistance you set, and then the"},{"startTime":2062.15,"endTime":2071.174,"body":"machine automatically decreases like a nominal amount, say 5%, 10%."},{"startTime":2071.174,"endTime":2075.656,"body":"each rep thereafter so that you can just keep doing reps."},{"startTime":2075.656,"endTime":2080.718,"body":"It's almost like an internally built drop set, which is kind of sweet."},{"startTime":2080.959,"endTime":2086.601,"body":"So I know those two things about these electric stack models."},{"startTime":2086.882,"endTime":2089.123,"body":"I don't know a whole lot more."},{"startTime":2089.123,"endTime":2096.124,"body":"so this dude asking the question, think, I forget, I think his name is Joseph."},{"startTime":2096.124,"endTime":2103.499,"body":"But he's the guy that has that super dope home gym that would comment on our YouTube and"},{"startTime":2096.124,"endTime":2103.499,"body":"be like, I have the prime thing and I have this other like Atlantis thing coming and like,"},{"startTime":2103.499,"endTime":2106.621,"body":"you know, he's shipping Predator strength pendulums and whatever."},{"startTime":2106.621,"endTime":2108.983,"body":"mean, dude, his dude's home gym is insane."},{"startTime":2108.983,"endTime":2114.807,"body":"And so, yeah, like he's probably more insightful at the moment on these these things than"},{"startTime":2108.983,"endTime":2114.807,"body":"I am."},{"startTime":2114.807,"endTime":2116.788,"body":"And I haven't yet to experience them."},{"startTime":2116.788,"endTime":2118.93,"body":"So I'm sorry that I can't provide more information."},{"startTime":2118.93,"endTime":2125.994,"body":"But if and when I go back to end one here in the next period of time, I will give it a try"},{"startTime":2118.93,"endTime":2125.994,"body":"and report back."},{"startTime":2127.38,"endTime":2130.352,"body":"Yeah, I think it can be promising."},{"startTime":2130.352,"endTime":2139.089,"body":"I think it's people who are, you know, intelligently applying some of the more, I wouldn't"},{"startTime":2130.352,"endTime":2139.089,"body":"say it's modern knowledge."},{"startTime":2139.089,"endTime":2143.743,"body":"It's more modernly accepted and talked about with the resistance profiles and stuff like"},{"startTime":2139.089,"endTime":2143.743,"body":"that."},{"startTime":2143.743,"endTime":2151.719,"body":"And it could be pretty cool, especially in a home gym setup where you may not have room"},{"startTime":2143.743,"endTime":2151.719,"body":"for prime machines and that sort of stuff."},{"startTime":2151.719,"endTime":2152.989,"body":"And we could have like a"},{"startTime":2153.17,"endTime":2156.915,"body":"a unilateral arm pull down where we can bias the length and or something like that."},{"startTime":2156.915,"endTime":2163.272,"body":"Like it could get pretty cool if the companies do it well and let's hope that they do."},{"startTime":2163.526,"endTime":2164.577,"body":"Yeah, no, I agree completely."},{"startTime":2164.577,"endTime":2167.45,"body":"All right, I'm gonna send this one over to you."},{"startTime":2167.691,"endTime":2175.98,"body":"How do you combat overwhelm with all of the new content constantly coming out from the"},{"startTime":2167.691,"endTime":2175.98,"body":"evidence -based community, specifically podcast and YouTube?"},{"startTime":2175.98,"endTime":2177.782,"body":"It's impossible to keep up."},{"startTime":2179.87,"endTime":2182.211,"body":"My answer might be a little bit different."},{"startTime":2182.552,"endTime":2184.112,"body":"And I think that's perfectly fine."},{"startTime":2184.112,"endTime":2186.734,"body":"A lot of it is noise, right?"},{"startTime":2186.734,"endTime":2197.439,"body":"And, part of, think being really successful in any kind of modality or medium is being"},{"startTime":2186.734,"endTime":2197.439,"body":"able to separate signal from noise."},{"startTime":2197.56,"endTime":2209.066,"body":"And I think the longer time you spend in a career or a hobby, anything you're the kind of,"},{"startTime":2197.56,"endTime":2209.066,"body":"if we think about like a"},{"startTime":2209.544,"endTime":2213.456,"body":"a pendulum per se, when that pendulum first starts swinging, right?"},{"startTime":2213.456,"endTime":2220.483,"body":"And let's say the start of the pendulum is representative of you early in your career or"},{"startTime":2213.456,"endTime":2220.483,"body":"something like that."},{"startTime":2220.483,"endTime":2223.206,"body":"You're getting these massive swings, right?"},{"startTime":2223.206,"endTime":2232.133,"body":"Because you're very impressionable and you haven't spent enough time swinging to feel, or"},{"startTime":2223.206,"endTime":2232.133,"body":"to kind of know where you're really gonna settle in."},{"startTime":2232.133,"endTime":2238.228,"body":"And then once that pendulum has swung for X amount of time, it's oscillating pretty much,"},{"startTime":2232.133,"endTime":2238.228,"body":"you know, pretty..."},{"startTime":2238.526,"endTime":2250.074,"body":"Hard in the middle without swaying too far in either direction and it will take a pretty"},{"startTime":2238.526,"endTime":2250.074,"body":"profound Impact to really sway that pendulum far enough away and I would say that's where"},{"startTime":2250.074,"endTime":2262.062,"body":"I find myself personally And a lot of the new Things that come out are not Not only are"},{"startTime":2250.074,"endTime":2262.062,"body":"they not earth -shattering."},{"startTime":2262.062,"endTime":2268.196,"body":"They're not even significant enough to change anything that most of us are already doing"},{"startTime":2268.254,"endTime":2273.277,"body":"And most of the podcasts and YouTube and stuff, it's people creating content, right?"},{"startTime":2273.277,"endTime":2282.582,"body":"Like what Brian and I are doing right now, a lot of it's creating content, but we're"},{"startTime":2273.277,"endTime":2282.582,"body":"being, we're not sensationalizing anything or saying, this new supplement is going to"},{"startTime":2282.582,"endTime":2286.074,"body":"completely change the game for you making gains and stuff like that."},{"startTime":2286.074,"endTime":2292.988,"body":"Because the only thing that will is literally steroids and prescription medications,"},{"startTime":2286.074,"endTime":2292.988,"body":"right?"},{"startTime":2292.988,"endTime":2296.37,"body":"That is the brutal, honest reality of it."},{"startTime":2296.37,"endTime":2306.798,"body":"And I think really understanding that is you're gonna have the creators and stuff whose"},{"startTime":2296.37,"endTime":2306.798,"body":"content that you enjoy and you can learn things that are maybe new avenues for you."},{"startTime":2307.059,"endTime":2311.802,"body":"Wonderful, but you'll lose your mind trying to stay on top of everything."},{"startTime":2313.722,"endTime":2314.402,"body":"Yeah."},{"startTime":2314.402,"endTime":2330.747,"body":"I look at it from the perspective of all the content creators and podcasts out there are"},{"startTime":2314.402,"endTime":2330.747,"body":"taking the same study and just refreshing it across each of their channels and"},{"startTime":2330.747,"endTime":2333.067,"body":"interpreting it in their own manner."},{"startTime":2333.227,"endTime":2343.57,"body":"So like even on, I'll just zero in on, on Eric Helms because he has his iron culture"},{"startTime":2333.227,"endTime":2343.57,"body":"podcast and he has this three DMJ pod."},{"startTime":2343.57,"endTime":2344.17,"body":"podcast."},{"startTime":2344.17,"endTime":2355.91,"body":"And he'll cross post topics like we'll analyze the 52 week study on the 3dmj podcast with"},{"startTime":2344.17,"endTime":2355.91,"body":"Nunez and Brian Miner or 3dmj Godfather."},{"startTime":2355.91,"endTime":2359.59,"body":"And we'll have a group of 3dmj people talking about that study."},{"startTime":2359.59,"endTime":2367.55,"body":"but then we're also going to bring Trexler on and we're going to have Omar and we're going"},{"startTime":2359.59,"endTime":2367.55,"body":"to do the same analysis on the iron culture podcast."},{"startTime":2367.55,"endTime":2369.668,"body":"And then they'll repurpose that into"},{"startTime":2369.668,"endTime":2374.98,"body":"Instagram posts, and that will be on Eric Helms's page and on 3dmj's page."},{"startTime":2374.98,"endTime":2383.063,"body":"And then you see the same thing with nipper, like he'll post a YouTube video that covers a"},{"startTime":2374.98,"endTime":2383.063,"body":"study that was done by like Milo Wolf slab."},{"startTime":2383.063,"endTime":2385.954,"body":"And Milo Wolf will cover that same study on his channel."},{"startTime":2385.954,"endTime":2392.867,"body":"And then he'll do seven more videos extrapolating out how you can practically apply that"},{"startTime":2385.954,"endTime":2392.867,"body":"study into programming."},{"startTime":2392.867,"endTime":2399.382,"body":"And so it's all the same information just being rehashed out over and over by different"},{"startTime":2392.867,"endTime":2399.382,"body":"content creators with"},{"startTime":2399.382,"endTime":2402.744,"body":"slightly different interpretations of what that might mean."},{"startTime":2402.824,"endTime":2408.867,"body":"And so I also can relate to this question asker, because this is how I felt like two years"},{"startTime":2402.824,"endTime":2408.867,"body":"ago."},{"startTime":2408.867,"endTime":2412.349,"body":"And I was trying to digest everything and feeling like there's no way I can get it all."},{"startTime":2412.349,"endTime":2414.47,"body":"And eventually, I just realized that this is what was happening."},{"startTime":2414.47,"endTime":2420.494,"body":"And I was like, Okay, look, here are like one or two people that I really trust, and I"},{"startTime":2414.47,"endTime":2420.494,"body":"find entertaining and enjoy them when they talk."},{"startTime":2420.494,"endTime":2426.937,"body":"So when Eric Helms puts out a thing, I'll either listen to it on 3d MJ, or I'll listen to"},{"startTime":2420.494,"endTime":2426.937,"body":"it on iron culture, I'll choose one of the two."},{"startTime":2426.937,"endTime":2429.01,"body":"And that is my investment into that."},{"startTime":2429.01,"endTime":2430.99,"body":"from that creator."},{"startTime":2431.49,"endTime":2433.9,"body":"And that's just the way I approach it now."},{"startTime":2433.9,"endTime":2443.03,"body":"So I spend significantly less time worrying about it because I feel like I'm getting the"},{"startTime":2433.9,"endTime":2443.03,"body":"99 % by choosing the creator that I like and trust and just kind of listening to their"},{"startTime":2443.03,"endTime":2446.538,"body":"interpretation of these different studies that come out."},{"startTime":2447.082,"endTime":2448.711,"body":"Yep, wonderful answer."},{"startTime":2451.184,"endTime":2453.197,"body":"I'll kick this one over to you as well."},{"startTime":2453.197,"endTime":2458.783,"body":"How to assess training and nutrition when entering a new and more stressful stage of life."},{"startTime":2458.844,"endTime":2464.62,"body":"I started school again and weight shot up despite not changing training or food."},{"startTime":2469.908,"endTime":2473.843,"body":"So I think when we are assessing."},{"startTime":2475.432,"endTime":2487.783,"body":"entering a new more stressful period of life, what our priorities, identifying what our"},{"startTime":2475.432,"endTime":2487.783,"body":"priorities are, and then understanding that some of the things that are lower on the"},{"startTime":2487.783,"endTime":2493.117,"body":"priority list will need to get deprioritized, right?"},{"startTime":2493.117,"endTime":2503.614,"body":"And I think breaking things down into the definitions of what they actually mean are is"},{"startTime":2493.117,"endTime":2503.614,"body":"like, hey, you're starting school again, which means that is a higher priority for you."},{"startTime":2503.614,"endTime":2512.121,"body":"If you do not have the same time and can't train six days per week, let's just say that"},{"startTime":2503.614,"endTime":2512.121,"body":"for example, anymore, then you can't train six days per week."},{"startTime":2512.121,"endTime":2522.37,"body":"And you need to modify your training down, fortunately, from things that we've talked"},{"startTime":2512.121,"endTime":2522.37,"body":"about, you on the podcast, you're not going to regress if things are decently"},{"startTime":2522.37,"endTime":2528.294,"body":"intelligently designed, but you may not progress at the rate that you once had."},{"startTime":2528.534,"endTime":2537.601,"body":"So I think that's really important is like when we talk about priorities, actually"},{"startTime":2528.534,"endTime":2537.601,"body":"prioritize them and understand what gets pushed, reduced, et cetera."},{"startTime":2537.802,"endTime":2548.25,"body":"Now to answer the second part of things, I started school again and weight shot up despite"},{"startTime":2537.802,"endTime":2548.25,"body":"not changing training or food."},{"startTime":2548.952,"endTime":2556.828,"body":"The only thing that I can think of if our training is identical and our food is identical"},{"startTime":2548.952,"endTime":2556.828,"body":"is that our sleep"},{"startTime":2556.828,"endTime":2563.651,"body":"is significantly less and I would say maybe to the tune of eight hours to five and a half"},{"startTime":2556.828,"endTime":2563.651,"body":"hours."},{"startTime":2563.651,"endTime":2566.255,"body":"So a significant reduction."},{"startTime":2566.557,"endTime":2569.962,"body":"Outside of that variable, I cannot see any."},{"startTime":2571.722,"endTime":2584.661,"body":"reason that weight would shoot up despite those other two variables not changing, what I"},{"startTime":2571.722,"endTime":2584.661,"body":"think is actually much more likely is you think food has not changed, but it has."},{"startTime":2584.661,"endTime":2588.816,"body":"And that is what is often the most obvious and truthful answer."},{"startTime":2591.834,"endTime":2595.575,"body":"Yeah, I was going to say that if weight is shooting up, then something is changing."},{"startTime":2595.575,"endTime":2600.516,"body":"Like you can't just blame an increasing cortisol for weight gain."},{"startTime":2601.477,"endTime":2610.759,"body":"So yeah, like either you're eating more food and not realizing it or you're moving less"},{"startTime":2601.477,"endTime":2610.759,"body":"and not realizing it."},{"startTime":2611.099,"endTime":2618.581,"body":"I was going to give you the credit and say that you're probably eating the same food if"},{"startTime":2611.099,"endTime":2618.581,"body":"you're tracking it, which if you're not tracking it, tough to say."},{"startTime":2618.881,"endTime":2622.008,"body":"But I was going to say that, you you could be doing less movement"},{"startTime":2622.008,"endTime":2625.08,"body":"and not realizing that because movement isn't just steps."},{"startTime":2625.08,"endTime":2629.403,"body":"Like steps are easy to track because your watch or wearable or whatever will track that"},{"startTime":2625.08,"endTime":2629.403,"body":"for you."},{"startTime":2629.403,"endTime":2634.847,"body":"But as far as the other forms of neat that aren't step related could also change."},{"startTime":2636.709,"endTime":2637.649,"body":"It's tough to say."},{"startTime":2637.649,"endTime":2647.616,"body":"I'm guessing it's some combination of actually increasing food intake, not realizing it or"},{"startTime":2637.649,"endTime":2647.616,"body":"increasing the palatability of foods and probably moving slightly less."},{"startTime":2648.477,"endTime":2650.524,"body":"If there is an increase in weight,"},{"startTime":2650.524,"endTime":2652.346,"body":"from cortisol, would be short term."},{"startTime":2652.346,"endTime":2656.761,"body":"And so you might see that over the course of a few days and then that should kind of turn"},{"startTime":2652.346,"endTime":2656.761,"body":"around."},{"startTime":2656.761,"endTime":2661.846,"body":"So that is why I'm saying if you've been noticing this as a trend, it's likely not stress"},{"startTime":2656.761,"endTime":2661.846,"body":"related."},{"startTime":2664.43,"endTime":2667.129,"body":"All right, where are we?"},{"startTime":2667.722,"endTime":2674.512,"body":"Number seven, how many hours of cardio per day hits the threshold for endurance training?"},{"startTime":2676.242,"endTime":2682.682,"body":"I kind of wish I would have asked, I was thinking I should ask for more details as to what"},{"startTime":2676.242,"endTime":2682.682,"body":"this person means with this question, because I feel like it's just a little bit too"},{"startTime":2682.682,"endTime":2688.722,"body":"ambiguous to answer super specifically, because it's like enough for endurance training"},{"startTime":2682.682,"endTime":2688.722,"body":"for what?"},{"startTime":2688.722,"endTime":2695.422,"body":"Like for health, for a 10 mile run, for an ultra marathon?"},{"startTime":2695.422,"endTime":2703.46,"body":"Like I don't know really what the context is as far as how we're defining sufficient"},{"startTime":2695.422,"endTime":2703.46,"body":"endurance training."},{"startTime":2704.644,"endTime":2709.9,"body":"so I'll just render a couple guesses given situational context."},{"startTime":2709.9,"endTime":2725.265,"body":"So, if you are training for a race that is an hour long, then probably doing four hours of"},{"startTime":2709.9,"endTime":2725.265,"body":"endurance training a week is plenty because an hour is not like an extremely long race."},{"startTime":2725.265,"endTime":2728.548,"body":"mean, the more, the better, but that's probably sufficient."},{"startTime":2728.978,"endTime":2736.462,"body":"If you're training for a three hour race, I think you need to really significantly"},{"startTime":2728.978,"endTime":2736.462,"body":"increase the amount of time that you're committing to endurance training."},{"startTime":2736.782,"endTime":2744.677,"body":"Because, you know, you have to think that you want to do at least two thirds of that"},{"startTime":2736.782,"endTime":2744.677,"body":"distance in prep before you actually do your three hour race."},{"startTime":2744.677,"endTime":2749.23,"body":"So you need to be doing training rides that are upwards of hour and a half, two hours."},{"startTime":2749.23,"endTime":2753.712,"body":"And you need to be doing that, you know, a couple of times a week, at least towards the"},{"startTime":2749.23,"endTime":2753.712,"body":"end."},{"startTime":2754.933,"endTime":2757.074,"body":"And then if you're training for like something like"},{"startTime":2757.074,"endTime":2767.534,"body":"dude, when I was in Fruto mountain biking, there was this chick there that was training"},{"startTime":2757.074,"endTime":2767.534,"body":"for a 200 mile run, if you want to call it that 200 miles on feet, we'll say."},{"startTime":2767.534,"endTime":2771.304,"body":"And her training day, like this is just a training day."},{"startTime":2771.304,"endTime":2779.454,"body":"She woke up at 6 a and didn't come home till 6 p So that's 12 hours of running, walking,"},{"startTime":2771.304,"endTime":2779.454,"body":"moving."},{"startTime":2779.594,"endTime":2784.974,"body":"And she did something like 58 miles in that period of time."},{"startTime":2784.974,"endTime":2786.538,"body":"So you're like,"},{"startTime":2787.314,"endTime":2790.434,"body":"I mean, dude, she has to go 200 miles for her race."},{"startTime":2790.434,"endTime":2794.074,"body":"She just did a 58 mile training day and it was 12 hours."},{"startTime":2794.514,"endTime":2803.334,"body":"so, I mean, there's levels to this thing and like, is sufficient endurance training is, is"},{"startTime":2794.514,"endTime":2803.334,"body":"really tough to say because it's dependent on how long you're trying to actually go for"},{"startTime":2803.334,"endTime":2805.134,"body":"whatever test you're doing."},{"startTime":2805.234,"endTime":2811.214,"body":"If we're just going to say endurance training for health, then sure."},{"startTime":2811.214,"endTime":2816.034,"body":"Three or four hours a week of zone two is probably plenty."},{"startTime":2816.134,"endTime":2817.194,"body":"And"},{"startTime":2817.284,"endTime":2828.162,"body":"If you fit in one intensity day, then you are checking all the boxes for optimizing"},{"startTime":2817.284,"endTime":2828.162,"body":"endurance adaptations in mitochondria for health purposes and all that good stuff."},{"startTime":2829.694,"endTime":2833.546,"body":"Yeah, I unfortunately don't really have much I can add on to that one."},{"startTime":2833.648,"endTime":2834.42,"body":"Yep."},{"startTime":2834.42,"endTime":2836.925,"body":"This one though, think you might have some thoughts on."},{"startTime":2836.987,"endTime":2841.888,"body":"thoughts on influencers feeling healthier when eating food in Europe."},{"startTime":2844.436,"endTime":2847.413,"body":"I have two parts of the way that I want to answer it."},{"startTime":2849.492,"endTime":2852.453,"body":"I talk about this a lot and I think, but I do think it's important."},{"startTime":2852.453,"endTime":2854.484,"body":"It's not just me being a Dick."},{"startTime":2855.365,"endTime":2859.006,"body":"How you for the words you use are important, right?"},{"startTime":2859.006,"endTime":2870.471,"body":"And things in I was actually recently on a podcast and the host was talking about these"},{"startTime":2859.006,"endTime":2870.471,"body":"things that he picked up from Jeff Bezos and they're called weasel words."},{"startTime":2870.631,"endTime":2878.634,"body":"And it's when we speak about things without actually saying what we want to say or what we"},{"startTime":2870.631,"endTime":2878.634,"body":"mean to say in this question."},{"startTime":2878.634,"endTime":2880.175,"body":"Feeling healthier."},{"startTime":2880.175,"endTime":2882.217,"body":"Like how do we define that?"},{"startTime":2882.217,"endTime":2892.726,"body":"It's completely subjective especially in if we're talking about maybe just like a food"},{"startTime":2882.217,"endTime":2892.726,"body":"influencer Because it doesn't define the type of influencer."},{"startTime":2892.726,"endTime":2906.737,"body":"It could be I'm consuming less calories I'm assuming I'm consuming less inflammatory foods"},{"startTime":2892.726,"endTime":2906.737,"body":"because the culture I'm in Uses less inflammatory foods in its cuisine That could be"},{"startTime":2906.737,"endTime":2907.786,"body":"feeling healthier"},{"startTime":2907.786,"endTime":2914.03,"body":"But if we're talking like fitness influencers, which judged on, you know, the podcast,"},{"startTime":2907.786,"endTime":2914.03,"body":"it's answered that sort of thing."},{"startTime":2914.03,"endTime":2919.13,"body":"Like, Brian, if you go on vacation, how would you feel healthier?"},{"startTime":2920.614,"endTime":2921.635,"body":"I wouldn't."},{"startTime":2921.786,"endTime":2922.276,"body":"Exactly."},{"startTime":2922.276,"endTime":2925.498,"body":"It's it's it's very, like said, it's a weasel word per se."},{"startTime":2925.498,"endTime":2928.339,"body":"there it's it's very, very difficult to quantify."},{"startTime":2928.339,"endTime":2930.43,"body":"So I think that's the first part of it."},{"startTime":2930.65,"endTime":2945.257,"body":"Now, what I think is what I'm inferring that I think the question is people going on trips"},{"startTime":2930.65,"endTime":2945.257,"body":"to Europe and they're losing weight or not gaining weight on on their trip to Europe,"},{"startTime":2945.257,"endTime":2948.628,"body":"which is very kind of unexpected."},{"startTime":2948.8,"endTime":2951.502,"body":"from a traditional thing of going on vacation, right?"},{"startTime":2951.502,"endTime":2955.715,"body":"When we go on vacation, people come back up weight from the eating, the drinking, the et"},{"startTime":2951.502,"endTime":2955.715,"body":"cetera."},{"startTime":2955.876,"endTime":2960.48,"body":"I have had this happen with two clients this summer."},{"startTime":2960.48,"endTime":2966.565,"body":"One went to Paris Olympics and we were in a fat loss phase and I was like, hey, best case"},{"startTime":2960.48,"endTime":2966.565,"body":"scenario, we come back flat."},{"startTime":2966.565,"endTime":2970.288,"body":"came back like three pounds down, which was pretty significant."},{"startTime":2970.288,"endTime":2974.431,"body":"And the weight never ticked back up after and we were just like three pounds down now."},{"startTime":2974.431,"endTime":2977.954,"body":"Second was a client who just got back from a week in Greece."},{"startTime":2977.96,"endTime":2981.272,"body":"and dropped like four pounds also."},{"startTime":2981.592,"endTime":2983.343,"body":"These are clients who are not tracking their food."},{"startTime":2983.343,"endTime":2990.637,"body":"I just had them just, you know, eat intentionally is the verbiage that I use with them."},{"startTime":2990.637,"endTime":2993.918,"body":"I have two more in next month going as well."},{"startTime":2994.379,"endTime":2999.742,"body":"I think what it is is this is from, I'm going to give you my opinion."},{"startTime":2999.742,"endTime":3002.683,"body":"I've never been to Europe, so I don't have any direct experience."},{"startTime":3002.704,"endTime":3007.382,"body":"I think Europe has a more conducive"},{"startTime":3007.382,"endTime":3024.208,"body":"culture for fewer calories and higher activity, as in we're potentially walking around"},{"startTime":3007.382,"endTime":3024.208,"body":"more, the portions are smaller, and the food is not as inherently bastardized as it is"},{"startTime":3024.208,"endTime":3026.4,"body":"largely in the United States."},{"startTime":3026.42,"endTime":3032.786,"body":"So I think those are the two facets why they're probably a little bit more active in the"},{"startTime":3034.364,"endTime":3042.874,"body":"standards of food in caloric calories consumed by inherent smaller portion sizes are"},{"startTime":3034.364,"endTime":3042.874,"body":"likely both contributing to that."},{"startTime":3042.874,"endTime":3045.348,"body":"That would be my thoughts on it."},{"startTime":3046.438,"endTime":3056.242,"body":"Yeah, I think those are all really good points and ones I would have mentioned as well,"},{"startTime":3046.438,"endTime":3056.242,"body":"but I was also gonna take a slightly different angle, which you kind of alluded to, but"},{"startTime":3056.242,"endTime":3068.347,"body":"didn't exactly nail in on, which is that there's just a series of ingredients that are"},{"startTime":3056.242,"endTime":3068.347,"body":"illegal to use in food in Europe, but are legal in the United States."},{"startTime":3068.387,"endTime":3075.51,"body":"And a lot of those types of things that are in that food are things that some of the"},{"startTime":3068.387,"endTime":3075.51,"body":"fringe"},{"startTime":3077.048,"endTime":3087.243,"body":"influencers in the US tend to bastardize and say are things that are making you feel bad"},{"startTime":3077.048,"endTime":3087.243,"body":"and are really bad for your health long term and stuff like that."},{"startTime":3087.243,"endTime":3090.824,"body":"And it may be like, it's it's tough."},{"startTime":3090.824,"endTime":3101.208,"body":"It's like, it's like seed oils, you you don't have a lot of evidence that actually shows"},{"startTime":3090.824,"endTime":3101.208,"body":"that seed oils are bad, like compared to saturated fat, it seems like seed oils are likely"},{"startTime":3101.329,"endTime":3104.37,"body":"better than saturated fat is"},{"startTime":3104.612,"endTime":3114.03,"body":"And yet you have this whole population of people that demonize seed oils and basically"},{"startTime":3104.612,"endTime":3114.03,"body":"state that they're causing this problem and that problem and they're making you feel"},{"startTime":3114.03,"endTime":3115.691,"body":"lethargic and brain fog."},{"startTime":3115.691,"endTime":3118.333,"body":"And I mean, all, all the way down the line."},{"startTime":3118.554,"endTime":3128.261,"body":"And I don't know if seed oils, I don't think seed oils are one of those things that are"},{"startTime":3118.554,"endTime":3128.261,"body":"illegal in Europe, but I'm using that as an example of other types of very specific"},{"startTime":3128.762,"endTime":3131.745,"body":"ingredients that go into the food that I know aren't allowed there."},{"startTime":3131.745,"endTime":3133.682,"body":"For example, I think certain dyes."},{"startTime":3133.682,"endTime":3139.172,"body":"I feel like red dye 40 and things like that are not allowed in food over there."},{"startTime":3139.172,"endTime":3149.262,"body":"And those seem to be things here where you have these fringe influencers talking about how"},{"startTime":3139.172,"endTime":3149.262,"body":"that's like autism in kids or like learning disabilities or ADHD or whatever it is."},{"startTime":3149.262,"endTime":3150.552,"body":"think it's actually ADHD."},{"startTime":3150.552,"endTime":3154.062,"body":"I don't think it's autism because that's not caused by a food dye."},{"startTime":3154.062,"endTime":3161.562,"body":"But either way, there are things that are causing these issues in our food in the United"},{"startTime":3154.062,"endTime":3161.562,"body":"States that is not present in Europe."},{"startTime":3161.702,"endTime":3163.684,"body":"And so part of it could..."},{"startTime":3163.684,"endTime":3172.368,"body":"Even if you went to Europe, I don't think you would feel the difference in a matter of a"},{"startTime":3163.684,"endTime":3172.368,"body":"week or two weeks of being in Europe from eliminating those things that have been in your"},{"startTime":3172.368,"endTime":3176.1,"body":"diet and infiltrated your system for months and years."},{"startTime":3176.481,"endTime":3185.975,"body":"So my guess is that it's more likely what Aaron is saying and that they're losing weight,"},{"startTime":3176.481,"endTime":3185.975,"body":"they're eating potentially smaller portions or portions of food that they're just burning"},{"startTime":3185.975,"endTime":3189.287,"body":"off because they're going to move and go walk afterwards."},{"startTime":3189.807,"endTime":3193.149,"body":"So tough to say, I think it's an interesting topic and"},{"startTime":3193.596,"endTime":3197.142,"body":"Curious if anyone else has any insights, drop comments below on YouTube."},{"startTime":3197.748,"endTime":3204.488,"body":"Yeah, yeah, it's definitely, it's from my, I guess, professional standpoint."},{"startTime":3206.396,"endTime":3212.191,"body":"It seems to be profound enough to pay attention to from a high level perspective."},{"startTime":3212.191,"endTime":3214.452,"body":"And that's what I say I do."},{"startTime":3216.635,"endTime":3224.081,"body":"If for what it's worth, I have, I consume olive oil, avocado oil and coconut oil."},{"startTime":3224.081,"endTime":3226.803,"body":"I'm not saying that you can't have the other ones."},{"startTime":3226.803,"endTime":3235.73,"body":"I'm saying I'm kind of hedging my bet and going with things that are probably not going to"},{"startTime":3226.803,"endTime":3235.73,"body":"have any kind of negative consequence, but by no means will I ever."},{"startTime":3235.764,"endTime":3242.996,"body":"bastardize the seed oils, but I indulge trepidatiously per se."},{"startTime":3243.068,"endTime":3244.46,"body":"Yeah, makes sense."},{"startTime":3246.482,"endTime":3250.843,"body":"All right, the next question is if downhill running or walking have any benefits."},{"startTime":3250.843,"endTime":3261.707,"body":"And I think it's a quick, pretty quick answer is that if you want to get better at running"},{"startTime":3250.843,"endTime":3261.707,"body":"or walking downhill for whatever reason, like you're doing a race that has ups and downs,"},{"startTime":3261.707,"endTime":3271.01,"body":"like rolling hills, then the benefit of training downhill running walking would be that"},{"startTime":3261.707,"endTime":3271.01,"body":"you need to be specific to that to get better at doing that."},{"startTime":3272.998,"endTime":3282.474,"body":"Beyond that, I don't think that there is any significant benefit in improving your"},{"startTime":3272.998,"endTime":3282.474,"body":"fitness, improving your gait, any of those types of things."},{"startTime":3282.474,"endTime":3287.888,"body":"I think there's probably more detriment to your joints through the pounding of going"},{"startTime":3282.474,"endTime":3287.888,"body":"downhill."},{"startTime":3287.888,"endTime":3289.86,"body":"And there's also higher eccentric loading."},{"startTime":3289.86,"endTime":3296.364,"body":"So you're going to be causing more muscle damage, which will have a mitigating impact on"},{"startTime":3289.86,"endTime":3296.364,"body":"your hypertrophy work."},{"startTime":3296.364,"endTime":3302.628,"body":"And so I don't really see much use in purposefully trying to go downhill."},{"startTime":3303.656,"endTime":3304.583,"body":"Agreed."},{"startTime":3306.73,"endTime":3308.994,"body":"This one I think we'll have to kick over to you as well, Brian."},{"startTime":3308.994,"endTime":3313.762,"body":"Thoughts on Peter Atiyah's David protein bars."},{"startTime":3314.766,"endTime":3316.868,"body":"Yeah, I just ordered some."},{"startTime":3316.868,"endTime":3319.329,"body":"I'm gonna give them a shot and see what happens."},{"startTime":3319.329,"endTime":3331.177,"body":"Literally like a day before this question came in, I just ordered my first box because the"},{"startTime":3319.329,"endTime":3331.177,"body":"website was checked back on whatever date and I checked back and they were open for"},{"startTime":3331.177,"endTime":3331.648,"body":"business."},{"startTime":3331.648,"endTime":3340.804,"body":"So the story behind David protein is Peter Attia is the chief science officer and a large"},{"startTime":3331.648,"endTime":3340.804,"body":"investor in this company."},{"startTime":3341.224,"endTime":3344.046,"body":"Andrew Huberman is also on the"},{"startTime":3344.914,"endTime":3349.114,"body":"panel or investor of some sort."},{"startTime":3349.114,"endTime":3351.114,"body":"Andy Galpin also promotes them."},{"startTime":3351.114,"endTime":3360.394,"body":"I don't know if he's part of the investment team or not, but he's a big promoter of them"},{"startTime":3351.114,"endTime":3360.394,"body":"since he is, you they're the only protein bar he eats, et cetera, et cetera."},{"startTime":3361.694,"endTime":3363.314,"body":"I only know that."},{"startTime":3363.314,"endTime":3365.134,"body":"So I ordered my first box."},{"startTime":3365.134,"endTime":3367.034,"body":"should be arriving in a week."},{"startTime":3367.334,"endTime":3369.214,"body":"The macronutrients are great."},{"startTime":3369.214,"endTime":3374.438,"body":"It's 28 grams of protein, 14 grams of carbs and two grams of fat."},{"startTime":3374.999,"endTime":3377.44,"body":"There's no sugar at all."},{"startTime":3379.542,"endTime":3383.145,"body":"And the pictures make them look like they're at least edible."},{"startTime":3383.145,"endTime":3385.437,"body":"So we will see."},{"startTime":3385.437,"endTime":3392.112,"body":"I got a variety pack and a box of chocolate chip cookie dough."},{"startTime":3392.112,"endTime":3395.544,"body":"So we will see and I will report back."},{"startTime":3395.926,"endTime":3405.086,"body":"I just fired up the page while you were talking because I, anytime the word protein bar"},{"startTime":3395.926,"endTime":3405.086,"body":"comes up, my immediate flag is insanely skeptical."},{"startTime":3405.086,"endTime":3418.786,"body":"I will say, however, this protein bar has more protein by gram and calories than both the"},{"startTime":3405.086,"endTime":3418.786,"body":"carbohydrate and fat, which is virtually unheard of."},{"startTime":3418.786,"endTime":3425.334,"body":"Most protein bars, like 88 to 90%, if not higher, will have either more fat per calorie or"},{"startTime":3418.786,"endTime":3425.334,"body":"more carbs."},{"startTime":3425.334,"endTime":3427.045,"body":"per calorie than the protein."},{"startTime":3427.045,"endTime":3429.317,"body":"So massive victory here."},{"startTime":3429.317,"endTime":3432.099,"body":"In terms of, I have the chocolate chip cookie dough up."},{"startTime":3432.299,"endTime":3435.101,"body":"Ingredients, we have a milk protein isolate."},{"startTime":3435.101,"endTime":3442.627,"body":"So first ingredient is a whey, or sorry, not a whey, a milk protein isolate, which is a"},{"startTime":3435.101,"endTime":3442.627,"body":"high quality protein."},{"startTime":3442.627,"endTime":3443.868,"body":"Second is collagen."},{"startTime":3443.868,"endTime":3447.17,"body":"We then have a whey protein concentrate and egg white."},{"startTime":3447.29,"endTime":3449.992,"body":"Like Brian said, there is no sugar in them."},{"startTime":3449.992,"endTime":3452.678,"body":"It is flavored with monk fruit."},{"startTime":3452.678,"endTime":3464.865,"body":"in stevia glycosides, is the technical term for stevia, cocoa powder, and we have"},{"startTime":3452.678,"endTime":3464.865,"body":"allulose, polydextrose, glycerin, tapioca starch, and the soy lecithin as emulsifiers."},{"startTime":3465.105,"endTime":3466.346,"body":"I have to say I'm impressed."},{"startTime":3466.346,"endTime":3469.608,"body":"This is like the single time I've been impressed by a protein bar."},{"startTime":3469.608,"endTime":3480.46,"body":"So from a purely, mean, who knows what it tastes like, but from an ingredients and"},{"startTime":3469.608,"endTime":3480.46,"body":"macronutrient standpoint, it's pretty damn decent, pretty damn decent, really."},{"startTime":3480.46,"endTime":3487.653,"body":"I'm excited to try them, because I've been on the Quest bar train and kind of growing"},{"startTime":3480.46,"endTime":3487.653,"body":"tired of them and looking to try something new."},{"startTime":3490.522,"endTime":3504.056,"body":"All right, Aaron, do you think that combining step ups, Bulgarians, lunges and single leg"},{"startTime":3490.522,"endTime":3504.056,"body":"press are too similar to put more than one of them in a single lifting session?"},{"startTime":3508.808,"endTime":3521.082,"body":"If there were some contexts to where, like, for example, if someone had lower back issues"},{"startTime":3508.808,"endTime":3521.082,"body":"that were exacerbated by bilateral squat patterns or something like that, and we still had"},{"startTime":3521.082,"endTime":3532.715,"body":"a lower body goal or maybe we had some issue with like axial loading or something like"},{"startTime":3521.082,"endTime":3532.715,"body":"that, I would do something that like I would use like a Bulgarian with a with an emphasis"},{"startTime":3532.715,"endTime":3535.976,"body":"on really driving the knee forward to make it a little bit more."},{"startTime":3536.052,"endTime":3542.988,"body":"quad biased and we might use a dumbbell instead of a Smith machine or something like"},{"startTime":3536.052,"endTime":3542.988,"body":"loaded on the back."},{"startTime":3542.988,"endTime":3548.472,"body":"And then I might use like a more glute specific unilateral leg press or something like"},{"startTime":3542.988,"endTime":3548.472,"body":"that."},{"startTime":3549.754,"endTime":3552.346,"body":"It could also be like program programming specific, right?"},{"startTime":3552.346,"endTime":3557.83,"body":"Let's say you don't have a leg press or a hack squad or a pendulum or something like that."},{"startTime":3557.83,"endTime":3561.503,"body":"And you literally have like barbells or dumbbells we might use too."},{"startTime":3561.623,"endTime":3564.765,"body":"Assuming that we're in a traditionally"},{"startTime":3564.936,"endTime":3580.973,"body":"outfitted gym I I probably would not put to in a program but I don't think it would be"},{"startTime":3564.936,"endTime":3580.973,"body":"detrimental or superfluous to use to if variation was higher on a priority list or"},{"startTime":3580.973,"endTime":3585.074,"body":"something like that yeah what are your thoughts Brian"},{"startTime":3585.596,"endTime":3586.056,"body":"I agree."},{"startTime":3586.056,"endTime":3589.089,"body":"Yeah, I don't think that I would write a program."},{"startTime":3589.089,"endTime":3596.324,"body":"I can't, I can't remember the last program I wrote that had two single leg movements in"},{"startTime":3589.089,"endTime":3596.324,"body":"the same day."},{"startTime":3596.324,"endTime":3601.938,"body":"I mean, that just sounds so time consuming and so awful and effortful."},{"startTime":3601.978,"endTime":3610.364,"body":"Like you have to think about the psychological and physiological impact of going to"},{"startTime":3601.978,"endTime":3610.364,"body":"failure or close to failure on a single leg movement."},{"startTime":3610.645,"endTime":3612.782,"body":"You end up having to do that twice."},{"startTime":3612.782,"endTime":3618.465,"body":"accomplish the same stimulus in theory that you would get from doing one set of bilateral."},{"startTime":3618.465,"endTime":3624.549,"body":"And so your, your autonomic nervous system is being stressed out twice instead of once."},{"startTime":3624.569,"endTime":3632.824,"body":"You could argue the stimulus is slightly higher for higher motor unit recruitment on"},{"startTime":3624.569,"endTime":3632.824,"body":"single leg work, whatever, but the it's marginal compared to the fatigue that you're going"},{"startTime":3632.824,"endTime":3634.295,"body":"to, that you're going to receive."},{"startTime":3634.295,"endTime":3640.268,"body":"So unless there's extenuating circumstances like Aaron mentioned, I just probably wouldn't"},{"startTime":3634.295,"endTime":3640.268,"body":"do it."},{"startTime":3644.506,"endTime":3649.605,"body":"Aaron, if you stopped tracking macros, what would your diet framework be?"},{"startTime":3651.114,"endTime":3657.276,"body":"Yeah, so I think again, it's most important to decipher what is the goal."},{"startTime":3657.276,"endTime":3664.878,"body":"If the goal is just maintenance calories and you we don't have any body fat reduction or"},{"startTime":3657.276,"endTime":3664.878,"body":"muscle building goals."},{"startTime":3665.058,"endTime":3665.608,"body":"Wonderful."},{"startTime":3665.608,"endTime":3672.72,"body":"Let's just keep the same framework that fits our current season of life really, really"},{"startTime":3665.608,"endTime":3672.72,"body":"well."},{"startTime":3672.72,"endTime":3678.782,"body":"And I think that can really be three to five meals per day."},{"startTime":3680.222,"endTime":3682.703,"body":"if you're truly like health focused."},{"startTime":3684.144,"endTime":3689.067,"body":"Now, if I were to stop tracking macros, what would my diet framework be?"},{"startTime":3689.127,"endTime":3692.339,"body":"For example, I just came off my hernia repair."},{"startTime":3692.339,"endTime":3702.535,"body":"I didn't attract my food pretty much all of the last three weeks of June at all through"},{"startTime":3692.339,"endTime":3702.535,"body":"July until like the end of August."},{"startTime":3702.535,"endTime":3707.338,"body":"And what I really did was once I settled back in, I was like, okay, I picked a weight."},{"startTime":3707.414,"endTime":3711.474,"body":"that I wanted to not let my weight drop under, which was 215 pounds."},{"startTime":3711.474,"endTime":3720.194,"body":"I ran through some of my tools that I use with clients to see, okay, this is what I"},{"startTime":3711.474,"endTime":3720.194,"body":"estimate I'll need to keep my calories at to stay around 215 pounds."},{"startTime":3720.514,"endTime":3721.634,"body":"And I just chose that."},{"startTime":3721.634,"endTime":3730.674,"body":"And I kept the same eating structure that I typically keep, which is breakfast, a pre"},{"startTime":3721.634,"endTime":3730.674,"body":"-workout, a post -workout, and then like a lunch and dinner."},{"startTime":3730.674,"endTime":3736.894,"body":"like for me, and the real reason is like that calorie intake was like 3 ,400 calories."},{"startTime":3737.248,"endTime":3740.02,"body":"That's a lot of food to do in like three meals or something like that."},{"startTime":3740.02,"endTime":3746.184,"body":"So I broke it up into smaller meals that would be more easily digestible for myself."},{"startTime":3746.184,"endTime":3747.365,"body":"And that was my framework."},{"startTime":3747.365,"endTime":3754.33,"body":"I'd say like, let's talk six, seven, eight years in the future or something like that,"},{"startTime":3747.365,"endTime":3754.33,"body":"where I have no more body composition related goals."},{"startTime":3754.33,"endTime":3756.311,"body":"It'll probably look very similar."},{"startTime":3756.311,"endTime":3758.543,"body":"Maybe I don't have a pre and a post workout."},{"startTime":3758.543,"endTime":3759.894,"body":"Maybe it just looks like."},{"startTime":3759.894,"endTime":3764.056,"body":"Intra and posts depending on what time of the day that I might train at."},{"startTime":3764.507,"endTime":3765.886,"body":"but I think just."},{"startTime":3765.886,"endTime":3777.703,"body":"Eating at a schedule that fits, or sorry, at a frequency that fits your schedule and your"},{"startTime":3765.886,"endTime":3777.703,"body":"kind of natural hunger patterning and activities works really, really well."},{"startTime":3777.703,"endTime":3779.944,"body":"What are your thoughts, Brian?"},{"startTime":3780.306,"endTime":3781.936,"body":"Yeah, I don't really change much."},{"startTime":3781.936,"endTime":3783.826,"body":"mean, I haven't tracked since 2022."},{"startTime":3783.826,"endTime":3786.846,"body":"And that was only for like a few weeks at the end of my diet."},{"startTime":3786.846,"endTime":3795.326,"body":"And before that, it was like, I would only really track if I was in the very end of a"},{"startTime":3786.846,"endTime":3795.326,"body":"diet, like I can get to 185, 187 without tracking."},{"startTime":3795.326,"endTime":3799.406,"body":"And then, you know, I'll track for the last five pounds or something like that."},{"startTime":3799.886,"endTime":3801.166,"body":"It doesn't really change."},{"startTime":3801.166,"endTime":3808.006,"body":"Like, I don't know, my framework is just always, I need a protein, a starch and like, try"},{"startTime":3801.166,"endTime":3808.006,"body":"and have a fruit or a vegetable with each meal."},{"startTime":3808.006,"endTime":3809.226,"body":"And I don't..."},{"startTime":3809.372,"endTime":3811.503,"body":"I don't really like overthink it beyond that."},{"startTime":3811.503,"endTime":3813.273,"body":"it just, that's just the way I eat."},{"startTime":3813.273,"endTime":3816.424,"body":"Like I can't imagine having a meal that was just carbs."},{"startTime":3816.424,"endTime":3820.195,"body":"Like I look at sometimes people they're like, this pasta was amazing for lunch."},{"startTime":3820.195,"endTime":3821.896,"body":"And I'm like, wait, you just ate like pasta."},{"startTime":3821.896,"endTime":3824.596,"body":"You didn't put like any meat in there or anything."},{"startTime":3824.596,"endTime":3825.927,"body":"It was just like pasta."},{"startTime":3825.927,"endTime":3827.057,"body":"And they're like, yeah, it was great."},{"startTime":3827.057,"endTime":3829.187,"body":"I'm like, fucking crazy, man."},{"startTime":3829.868,"endTime":3831.088,"body":"So, so yeah, I don't know."},{"startTime":3831.088,"endTime":3838.38,"body":"Like it just, for me, meals are just complete when they have a protein, a starch and some"},{"startTime":3831.088,"endTime":3838.38,"body":"sort of nutrient dense fruit or vegetable."},{"startTime":3838.932,"endTime":3844.658,"body":"Yeah, very helpful addition on that is like eating actual meals really helps simplify."},{"startTime":3844.87,"endTime":3850.302,"body":"Yeah, we have like only, I have nine more minutes, so let's work through this real quick."},{"startTime":3850.304,"endTime":3854.693,"body":"Do spikes in blood sugar in non -diabetics cause skin or health issues?"},{"startTime":3855.296,"endTime":3858.857,"body":"So I'm going to answer this from a very kind of top of the line thing."},{"startTime":3858.857,"endTime":3868.4,"body":"Like your body, when it's operating in at a healthy as expected level is built to handle"},{"startTime":3858.857,"endTime":3868.4,"body":"things like blood sugar spikes, right?"},{"startTime":3868.4,"endTime":3879.033,"body":"If you're a person who prioritizes their health in does cardio periodically resistance"},{"startTime":3868.4,"endTime":3879.033,"body":"trains and eats a healthy diet, healthy, obviously being subjective, things like blood"},{"startTime":3879.033,"endTime":3882.013,"body":"sugar spikes are a non issue."},{"startTime":3882.394,"endTime":3883.574,"body":"Even with"},{"startTime":3883.702,"endTime":3886.502,"body":"genetic predisposition, that sort of thing."},{"startTime":3888.542,"endTime":3902.402,"body":"They're not gonna cause health issues unless you are not eating and approaching things as"},{"startTime":3888.542,"endTime":3902.402,"body":"health, which again is a little bit subjective and contextual, but if you're male, sub 15"},{"startTime":3902.402,"endTime":3910.042,"body":"% body fat, you eat a way that Brian just described with whole meals containing complete"},{"startTime":3902.402,"endTime":3910.042,"body":"proteins and those sorts of things."},{"startTime":3910.042,"endTime":3912.782,"body":"It really is a non -issue."},{"startTime":3914.098,"endTime":3924.718,"body":"Yeah, I would say all the research points to this being a non issue as well, like all the"},{"startTime":3914.098,"endTime":3924.718,"body":"CGM hype has people like worrying about what naturally occurs anyways in healthy people."},{"startTime":3924.718,"endTime":3933.518,"body":"And so there's a reason that like CGM are primarily a tool for a diabetic because they're"},{"startTime":3924.718,"endTime":3933.518,"body":"the ones that really need to worry about what's happening with their blood glucose."},{"startTime":3933.518,"endTime":3939.958,"body":"You get Peter Atiyah and some of these other health influencers saying that you never want"},{"startTime":3933.518,"endTime":3939.958,"body":"your glucose to go above 140."},{"startTime":3943.908,"endTime":3947.139,"body":"I haven't seen the research to show that that actually is a problem."},{"startTime":3947.139,"endTime":3957.564,"body":"think a lot of peer T is inferring on, you know, if, if this, then that, which, which I"},{"startTime":3947.139,"endTime":3957.564,"body":"get, like, I understand he's trying to be preventative and like the population that he's"},{"startTime":3957.564,"endTime":3963.027,"body":"speaking to are generally people that probably are bordering more on the unhealthy side."},{"startTime":3963.027,"endTime":3971.48,"body":"But if you're a healthy person with muscle mass, and you work out and exercise, like"},{"startTime":3963.027,"endTime":3971.48,"body":"there's absolutely no issue that I'm aware of in your blood sugar spiking."},{"startTime":3976.931,"endTime":3980.44,"body":"This one I think I'll kick to you, Brian, because I have my own answer on it."},{"startTime":3980.44,"endTime":3984.87,"body":"How would you approach workout design for an elite swimmer?"},{"startTime":3985.808,"endTime":3987.479,"body":"I would just honestly, I don't know."},{"startTime":3987.479,"endTime":3989.241,"body":"I've never worked with an elite swimmer before."},{"startTime":3989.241,"endTime":3990.973,"body":"So I couldn't, I couldn't say for sure."},{"startTime":3990.973,"endTime":3995.517,"body":"But my assumption would just be that you would treat it like any other sort of hybrid"},{"startTime":3990.973,"endTime":3995.517,"body":"athlete approach."},{"startTime":3995.517,"endTime":4001.471,"body":"I mean, it's a form of cardio, like running or biking or anything else like that is or"},{"startTime":3995.517,"endTime":4001.471,"body":"rowing."},{"startTime":4001.472,"endTime":4005.765,"body":"It's probably some more similar to like rowing and biking given that there's no impact."},{"startTime":4005.765,"endTime":4013.414,"body":"So I think in that sense, you could do slightly higher volumes of strength training, but"},{"startTime":4005.765,"endTime":4013.414,"body":"it is more upper body dominant."},{"startTime":4013.414,"endTime":4014.735,"body":"than those other pursuits."},{"startTime":4014.735,"endTime":4025.35,"body":"And so maybe you need to tailor down a little bit of the upper body work slightly or be"},{"startTime":4014.735,"endTime":4025.35,"body":"more cognizant of where it's placed in the rotation of the week alongside, you know, your"},{"startTime":4025.35,"endTime":4026.531,"body":"harder swims or whatever."},{"startTime":4026.531,"endTime":4036.626,"body":"But I don't know, my initial gut reaction is two times a week full body probably works"},{"startTime":4026.531,"endTime":4036.626,"body":"pretty well as something to accommodate a high level of swimming volume."},{"startTime":4036.626,"endTime":4037.646,"body":"What do you think?"},{"startTime":4038.058,"endTime":4039.369,"body":"Yeah, that's what I was thinking."},{"startTime":4039.369,"endTime":4046.763,"body":"I would imagine an elite swimmer probably has a higher volume of sport -specific practice."},{"startTime":4046.763,"endTime":4058.709,"body":"The kind of less common things that I thought of is you want to be very cognizant around"},{"startTime":4046.763,"endTime":4058.709,"body":"programming exercises that are inherently prone to shoulder injury, like a barbell bench"},{"startTime":4058.709,"endTime":4067.414,"body":"press or something like that, and save that client from themselves with some things that"},{"startTime":4058.709,"endTime":4067.414,"body":"are"},{"startTime":4067.518,"endTime":4078.333,"body":"commonly poorly patterned so that they don't injure themselves in a very common way that"},{"startTime":4067.518,"endTime":4078.333,"body":"people do, knowing that obviously shoulders are incredibly important for the swimming."},{"startTime":4079.014,"endTime":4089.344,"body":"Yeah, I'll also say that the motion of doing a pitching for a baseball player and then"},{"startTime":4079.014,"endTime":4089.344,"body":"doing the freestyle for swimming seem to be similar motions."},{"startTime":4089.344,"endTime":4093.327,"body":"And I know that baseball players generally don't do a lot of heavy overhead work."},{"startTime":4093.327,"endTime":4096.780000000001,"body":"So just another kind of potential caveat."},{"startTime":4098.414000000001,"endTime":4099.674,"body":"All right."},{"startTime":4099.695,"endTime":4101.195,"body":"I like this question."},{"startTime":4102.5560000000005,"endTime":4108.198,"body":"Do you think there's a point where DOMS can be too extreme and only have negative impacts?"},{"startTime":4108.198,"endTime":4112.780000000001,"body":"For example, I train legs once a week and they will remain sore for at least five to six"},{"startTime":4108.198,"endTime":4112.780000000001,"body":"days."},{"startTime":4112.780000000001,"endTime":4116.201,"body":"And on the second or third day post -session, I'll literally be unable to."},{"startTime":4117.812,"endTime":4123.525,"body":"Yes, I would say I think there is a point where doms can be too extreme and only have"},{"startTime":4117.812,"endTime":4123.525,"body":"negative impacts."},{"startTime":4123.525,"endTime":4128.668,"body":"And I would say question asker, you are probably pretty close to that."},{"startTime":4129.629,"endTime":4140.975,"body":"If you are in like week one or two of a program and you get some pretty bad doms, that"},{"startTime":4129.629,"endTime":4140.975,"body":"could just be the novelty of it and a compensatory effect as your body adjusts to the new"},{"startTime":4140.975,"endTime":4145.328,"body":"volume or slash intensity or slash both demands of the program."},{"startTime":4145.328,"endTime":4146.238,"body":"But if you're"},{"startTime":4146.784,"endTime":4158.017,"body":"four, five, six weeks in and you're still getting that, it's, you do not have sufficient"},{"startTime":4146.784,"endTime":4158.017,"body":"recovery capacity for the amount of volume and or intensity that you're doing."},{"startTime":4158.017,"endTime":4161.778,"body":"And you can either increase your recovery capacity."},{"startTime":4161.798,"endTime":4173.961,"body":"What is probably more realistic is to decrease some of the volume and or intensity because"},{"startTime":4161.798,"endTime":4173.961,"body":"you are, every time we have bad doms like that, we're digging a hole that we then have to"},{"startTime":4173.961,"endTime":4175.662,"body":"compensate out of."},{"startTime":4175.662,"endTime":4176.49,"body":"And if you're"},{"startTime":4176.49,"endTime":4179.916,"body":"barely getting out of the hole just to get right back in it."},{"startTime":4180.037,"endTime":4184.825,"body":"It's probably not overly productive because we have Dom's force."},{"startTime":4186.532,"endTime":4200.116,"body":"Yeah, I was going to say essentially that the process of building muscle through muscle"},{"startTime":4186.532,"endTime":4200.116,"body":"protein synthesis is the balance between being in a catabolic state and being in an"},{"startTime":4200.116,"endTime":4200.876,"body":"anabolic state."},{"startTime":4200.876,"endTime":4207.748,"body":"And when you work out and you're breaking down muscle tissue, you're in an extremely"},{"startTime":4200.876,"endTime":4207.748,"body":"catabolic state."},{"startTime":4208.208,"endTime":4216.71,"body":"Initially, as your muscles are torn down and need to repair, if that soreness and that"},{"startTime":4208.208,"endTime":4216.71,"body":"catabolic effect last"},{"startTime":4217.028,"endTime":4228.966,"body":"extremely long durations like five to six days, then you're likely not getting into a"},{"startTime":4217.028,"endTime":4228.966,"body":"positive nitrogen balance for muscle protein synthesis until the last day before you train"},{"startTime":4228.966,"endTime":4229.257,"body":"again."},{"startTime":4229.257,"endTime":4237.592,"body":"And I also am not convinced that just because you're not sore means that you're fully"},{"startTime":4229.257,"endTime":4237.592,"body":"recovered."},{"startTime":4238.954,"endTime":4245.432,"body":"It can like sometimes but when you've done that much damage that it's taken that long,"},{"startTime":4238.954,"endTime":4245.432,"body":"something tells me that"},{"startTime":4245.432,"endTime":4250.726,"body":"one day of not being sore is just insufficient amount of time before training again."},{"startTime":4252.629,"endTime":4262.798,"body":"So yeah, I think that that's crazy and I would not be doing so much volume and or"},{"startTime":4252.629,"endTime":4262.798,"body":"intensity that that elicits that type of response for you."},{"startTime":4265.39,"endTime":4267.87,"body":"Can the buffs make a bowl game this year?"},{"startTime":4267.87,"endTime":4269.55,"body":"Sure, they're two in one."},{"startTime":4269.55,"endTime":4271.79,"body":"They just need to get to six."},{"startTime":4271.85,"endTime":4274.07,"body":"I think that's completely reasonable."},{"startTime":4275.13,"endTime":4278.74,"body":"This question I think should be the last one for me, Aaron."},{"startTime":4278.74,"endTime":4282.99,"body":"I'm gonna bounce and then I'll leave you to answer the last two if you don't mind."},{"startTime":4282.99,"endTime":4293.164,"body":"But this question is, what would the 2021 version of you guys say to the 2024 version"},{"startTime":4282.99,"endTime":4293.164,"body":"about hybrid training?"},{"startTime":4295.257,"endTime":4300.458,"body":"Man, I'm finding the year, finding the year, 2021."},{"startTime":4305.078,"endTime":4308.298,"body":"I was not doing any cardio that year."},{"startTime":4308.658,"endTime":4312.808,"body":"think if you were just gonna say, in three years, are you gonna start running?"},{"startTime":4312.808,"endTime":4316.238,"body":"I would say, not a fucking chance, inhale."},{"startTime":4316.738,"endTime":4319.378,"body":"And I think that would be pretty accurate."},{"startTime":4319.478,"endTime":4333.056,"body":"I think if you were to say, frame it as, Aaron, the year is 2024, you are now solidly on"},{"startTime":4319.478,"endTime":4333.056,"body":"the back half of your 30s and health has become a grander concern in your life."},{"startTime":4333.056,"endTime":4335.377,"body":"What do you think about adding cardio into your training?"},{"startTime":4335.377,"endTime":4336.907,"body":"You'd probably be like, yeah, you know what?"},{"startTime":4336.907,"endTime":4342.188,"body":"That's probably pretty wise for myself to be doing in three years."},{"startTime":4342.589,"endTime":4349.811,"body":"Which again, and I think I've alluded to this on the podcast, but it's mostly health for"},{"startTime":4342.589,"endTime":4349.811,"body":"me."},{"startTime":4349.811,"endTime":4354.272,"body":"It's because I'm doing other things that are inherently unhealthy."},{"startTime":4354.272,"endTime":4363.074,"body":"I'm trying to reduce the unhealthiness of those other things, which is let's be completely"},{"startTime":4354.272,"endTime":4363.074,"body":"transparent with the audiences, PEDs."},{"startTime":4363.867,"endTime":4369.833,"body":"and, and weight gain, me being pretty sick, larger than I ever have been in my life."},{"startTime":4370.154,"endTime":4370.975,"body":"those two things."},{"startTime":4370.975,"endTime":4374.088,"body":"And that's the reason I'm doing it as a pure health mitigation."},{"startTime":4374.29,"endTime":4375.77,"body":"Yeah, great answer."},{"startTime":4375.77,"endTime":4378.83,"body":"The 2021 version of myself, was 39."},{"startTime":4378.83,"endTime":4388.75,"body":"And I've talked about this on this podcast and others, but that was a period of time where"},{"startTime":4378.83,"endTime":4388.75,"body":"I didn't really look to the future so much as far as my health and longevity."},{"startTime":4388.83,"endTime":4395.37,"body":"I've discussed this, it was when I turned 40 that I went on this trip by myself to the"},{"startTime":4388.83,"endTime":4395.37,"body":"mountains."},{"startTime":4395.49,"endTime":4402.84,"body":"And I just had this revelation of that being the middle point, the pinnacle of my life."},{"startTime":4402.84,"endTime":4403.602,"body":"that, you know,"},{"startTime":4403.602,"endTime":4407.242,"body":"heading downhill now or uphill, depending on how you want to look at it."},{"startTime":4407.242,"endTime":4414.982,"body":"But something in that moment really just inspired me to be like, this is something that I"},{"startTime":4407.242,"endTime":4414.982,"body":"need to do."},{"startTime":4414.982,"endTime":4424.322,"body":"And so that didn't happen until August of 2022, when I really made the commitment, like I"},{"startTime":4414.982,"endTime":4424.322,"body":"had kind of dipped my toes into cardio a bit, but I wouldn't say that I was hybrid"},{"startTime":4424.322,"endTime":4425.822,"body":"training, so to speak."},{"startTime":4425.822,"endTime":4433.52,"body":"In 2021, I was of the mindset that you just need to walk and lift and that that gives you"},{"startTime":4425.822,"endTime":4433.52,"body":"95 plus percent of the benefits."},{"startTime":4433.586,"endTime":4435.446,"body":"In reality, I still believe that."},{"startTime":4435.446,"endTime":4441.286,"body":"Like, I think if you just walk a lot and you lift, you still are at 95 % of the benefit."},{"startTime":4441.286,"endTime":4449.606,"body":"Like, just, I can't see someone dying early because they didn't do enough zone two cardio,"},{"startTime":4441.286,"endTime":4449.606,"body":"but they were walking 12 ,000 steps a day."},{"startTime":4449.606,"endTime":4453.606,"body":"Like, I just, to me, that just doesn't, it doesn't click."},{"startTime":4453.646,"endTime":4463.218,"body":"So, while I do think that there's a ton of benefit in being the hybrid athlete and that"},{"startTime":4453.646,"endTime":4463.218,"body":"there's so many benefits beyond just health in that it gives you an alternative pursuit."},{"startTime":4463.218,"endTime":4468.618,"body":"a different way to exert yourself, a different impact on your cognitive state."},{"startTime":4468.618,"endTime":4477.078,"body":"I mean, there's so many extenuating circumstances and benefits to doing cardio structured"},{"startTime":4468.618,"endTime":4477.078,"body":"with your weight training."},{"startTime":4477.198,"endTime":4482.318,"body":"But I still think that, you know, looking from 2021 to 2024,"},{"startTime":4484.242,"endTime":4487.382,"body":"It's not like I think that what I'm doing now is better."},{"startTime":4487.382,"endTime":4497.042,"body":"It's not like in my 2021 self would feel inferior or like in any way that I was sending"},{"startTime":4487.382,"endTime":4497.042,"body":"myself to an early grave or something along those lines."},{"startTime":4497.042,"endTime":4505.876,"body":"It's really just that there's now this new thing that interests me and it might provide"},{"startTime":4497.042,"endTime":4505.876,"body":"some marginal additional benefits towards my health and longevity."},{"startTime":4506.346,"endTime":4507.59,"body":"Wonderful answer."},{"startTime":4508.06,"endTime":4510.627,"body":"All right, I'm gonna go take kids to school."},{"startTime":4510.627,"endTime":4511.82,"body":"are two questions left."},{"startTime":4511.82,"endTime":4513.102,"body":"I'll leave this thing up."},{"startTime":4513.556,"endTime":4515.111,"body":"Yep, all good."},{"startTime":4516.884,"endTime":4522.059,"body":"Question number one, ideal weight gain rate during a build phase."},{"startTime":4522.059,"endTime":4527.303,"body":"Is there any typical expected percentage of fat versus muscle gain?"},{"startTime":4528.445,"endTime":4530.106,"body":"So I have."},{"startTime":4532.086,"endTime":4542.714,"body":"I have a very, very comprehensive tool that I call my muscle gain model that I have built"},{"startTime":4532.086,"endTime":4542.714,"body":"based off of the research for multiple PhDs on this topic."},{"startTime":4542.714,"endTime":4552.32,"body":"It is part of my online coaching, my online coaching upgrade business that I have with"},{"startTime":4542.714,"endTime":4552.32,"body":"Jackson Piaz."},{"startTime":4552.52,"endTime":4556.183,"body":"If you're a coach looking for things like that has all of this in it."},{"startTime":4556.183,"endTime":4559.815,"body":"I do not provide that outside of that business offering."},{"startTime":4559.815,"endTime":4561.066,"body":"So apologies."},{"startTime":4561.568,"endTime":4562.899,"body":"for anyone there."},{"startTime":4564.12,"endTime":4567.893,"body":"It is very contextual and nuanced, right?"},{"startTime":4567.893,"endTime":4569.525,"body":"Which is like my answer to everything."},{"startTime":4569.525,"endTime":4573.888,"body":"And I do apologize, but the answer is that that is the true answer."},{"startTime":4573.888,"endTime":4576.49,"body":"The earlier you are in your."},{"startTime":4578.21,"endTime":4579.35,"body":"muscle."},{"startTime":4580.991,"endTime":4583.943,"body":"What's the word I'm looking for potential muscle gain potential."},{"startTime":4583.943,"endTime":4599.099,"body":"So if you're like a novice, you can be significantly more aggressive with your build"},{"startTime":4583.943,"endTime":4599.099,"body":"phases because you have not accrued that much tissue yet in your propensity is higher."},{"startTime":4599.099,"endTime":4606.122,"body":"As you move higher up that mountain of how much muscle that you have built relative to"},{"startTime":4599.099,"endTime":4606.122,"body":"your"},{"startTime":4606.208,"endTime":4611.422,"body":"theoretical genetic potential, right, which is more of an asymptote type curve."},{"startTime":4611.422,"endTime":4621.148,"body":"It is not you never will reach that peak, but you will things will become much more"},{"startTime":4611.422,"endTime":4621.148,"body":"approaching marginality per se."},{"startTime":4621.148,"endTime":4636.218,"body":"It gets harder to accrue new tissue and the aggressiveness in which your calories are"},{"startTime":4621.148,"endTime":4636.218,"body":"increased needs to be reduced because the favorability of the"},{"startTime":4637.878,"endTime":4643.78,"body":"calories getting partitioned to muscle versus fat gain start to work against you."},{"startTime":4644.44,"endTime":4654.122,"body":"So to back up a little bit, the more beginner you are, the more aggressive you can be with"},{"startTime":4644.44,"endTime":4654.122,"body":"your calorie deficit, or sorry, calorie surplus."},{"startTime":4654.122,"endTime":4657.765,"body":"As we move into an intermediate, it needs to be a little bit more restrained."},{"startTime":4657.765,"endTime":4662.436,"body":"And as you move into an advanced stage, it needs to be restrained even further."},{"startTime":4663.518,"endTime":4672.825,"body":"Now, in terms of rates, it's really hard to give a percentage because one, I don't have"},{"startTime":4663.518,"endTime":4672.825,"body":"the memorized because I built this tool so I can just plug figures in it for any client"},{"startTime":4672.825,"endTime":4674.626,"body":"and it spits it back to me."},{"startTime":4675.387,"endTime":4680.791,"body":"Now, are there any typical expected percentage of fat versus muscle gain?"},{"startTime":4680.791,"endTime":4684.553,"body":"That depends on the rate of surplus."},{"startTime":4684.553,"endTime":4690.277,"body":"The higher your rate of surplus, the fatter you will get, right?"},{"startTime":4692.308,"endTime":4700.384,"body":"And again, as you move from beginner to towards advanced, the more that seems to work"},{"startTime":4692.308,"endTime":4700.384,"body":"against us."},{"startTime":4700.745,"endTime":4706.95,"body":"Now, what I will say here, I've talked about this on the podcast in previous episodes, you"},{"startTime":4700.745,"endTime":4706.95,"body":"are getting Aaron's opinion."},{"startTime":4706.95,"endTime":4716.378,"body":"There does not, this has not seemed to be, has not seemed to yet permeated into commonly"},{"startTime":4706.95,"endTime":4716.378,"body":"accepted research."},{"startTime":4717.119,"endTime":4720.041,"body":"Your macronutrient profile comes into play."},{"startTime":4720.041,"endTime":4721.248,"body":"The higher"},{"startTime":4721.248,"endTime":4733.924,"body":"percentage of your diet that is dietary fat, the fatter you will get because we have good"},{"startTime":4721.248,"endTime":4733.924,"body":"overfeeding research that concludes this."},{"startTime":4733.924,"endTime":4743.548,"body":"The overfeeding research in obese populations points to the higher the intake of dietary"},{"startTime":4733.924,"endTime":4743.548,"body":"fats, the higher the rate of fat gain."},{"startTime":4743.548,"endTime":4747.72,"body":"So we can extrapolate that to people who are even more"},{"startTime":4747.72,"endTime":4759.038,"body":"insulin sensitive and will more beneficially partition their glucose or carbohydrate to"},{"startTime":4747.72,"endTime":4759.038,"body":"put it more straightforward, we can extrapolate that those people will stand to even"},{"startTime":4759.038,"endTime":4763.421,"body":"better have a higher carbohydrate intake rate."},{"startTime":4763.681,"endTime":4776.55,"body":"So if you are trying to grow as lean as possible, you want to use a disproportionately"},{"startTime":4763.681,"endTime":4776.55,"body":"higher amount of carbohydrate as opposed to fat to drive those calories up."},{"startTime":4777.396,"endTime":4786.913,"body":"Now there's obviously things in circumstances that can be a little bit more complicated"},{"startTime":4777.396,"endTime":4786.913,"body":"with digestive tolerance, food volume, et cetera, et cetera, but from a high level"},{"startTime":4786.913,"endTime":4788.033,"body":"standpoint."},{"startTime":4790.215,"endTime":4800.224,"body":"Unfortunately, to kind of wrap this one up, slower is better when it comes to muscle gain"},{"startTime":4790.215,"endTime":4800.224,"body":"up to a certain point."},{"startTime":4800.224,"endTime":4805.26,"body":"You will often hear people talk about their like eight week gain challenges and those"},{"startTime":4800.224,"endTime":4805.26,"body":"sorts of things."},{"startTime":4805.26,"endTime":4809.605,"body":"At an eight week surplus, you are only beginning to scratch the surface."},{"startTime":4809.605,"endTime":4814.21,"body":"And if you try and put on, let's for example, eight pounds in eight weeks."},{"startTime":4815.798,"endTime":4823.598,"body":"it's likely that half or more will be body fat because that is a very, very large rate of"},{"startTime":4815.798,"endTime":4823.598,"body":"gain."},{"startTime":4823.598,"endTime":4830.358,"body":"So when we think about build phases, it's not six weeks, it's not eight weeks, it's 10"},{"startTime":4823.598,"endTime":4830.358,"body":"weeks."},{"startTime":4830.358,"endTime":4832.678,"body":"It's like 12 at a minimum."},{"startTime":4832.678,"endTime":4843.552,"body":"And for myself and clients, they are significantly longer, six months, eight months, 12"},{"startTime":4832.678,"endTime":4843.552,"body":"months, those sorts of things to actually have a true."},{"startTime":4844.086,"endTime":4849.169,"body":"appreciable increase in muscle tissue accrued during that period."},{"startTime":4849.169,"endTime":4852.73,"body":"hopefully that was a good answer there."},{"startTime":4852.73,"endTime":4860.554,"body":"And then into this last question for this episode, any recommendations or readings you"},{"startTime":4852.73,"endTime":4860.554,"body":"suggest on mindset or processes?"},{"startTime":4864.02,"endTime":4869.593,"body":"At this point in my career, I don't really have any for right now."},{"startTime":4869.593,"endTime":4881.578,"body":"Processes with business, most of my processes are around my client check -in processes and"},{"startTime":4869.593,"endTime":4881.578,"body":"how I stay organized there because that's my bread and butter."},{"startTime":4882.178,"endTime":4888.981,"body":"Other than that, I have just like to -do lists and I place them on what days that I think"},{"startTime":4882.178,"endTime":4888.981,"body":"they can get realistically done."},{"startTime":4888.981,"endTime":4891.382,"body":"I prioritize on..."},{"startTime":4892.256,"endTime":4893.146,"body":"hierarchy, right?"},{"startTime":4893.146,"endTime":4898.728,"body":"Client work obviously goes first and then things get pushed down the list from there."},{"startTime":4898.728,"endTime":4905.91,"body":"Now in terms of mindset, I think it really matters most of where you are in your life and"},{"startTime":4898.728,"endTime":4905.91,"body":"your priorities."},{"startTime":4905.91,"endTime":4918.294,"body":"I am currently in a very high business and entrepreneurial -esque period of my life, so I"},{"startTime":4905.91,"endTime":4918.294,"body":"am ranking things around my mindset in terms of..."},{"startTime":4918.326,"endTime":4922.846,"body":"the return that this can have on my family's financial future."},{"startTime":4922.846,"endTime":4934.546,"body":"And I understand that in the next 18 months, you know, with some luck on our side, I guess"},{"startTime":4922.846,"endTime":4934.546,"body":"I could say I will have a family and then a lot of my mindset needs to shift."},{"startTime":4934.546,"endTime":4940.826,"body":"I am a hundred percent under the, what's the word I want to use here?"},{"startTime":4940.826,"endTime":4947.946,"body":"Acceptance and realization that my current mindset and processes will not work for when I"},{"startTime":4940.826,"endTime":4947.946,"body":"have a family of my own."},{"startTime":4947.946,"endTime":4955.691,"body":"and that I will have to then do the work again so that my mindset works for my new current"},{"startTime":4947.946,"endTime":4955.691,"body":"set of circumstances."},{"startTime":4956.252,"endTime":4968.54,"body":"That I think is the most, that has been the most impactful for me around a mindset is"},{"startTime":4956.252,"endTime":4968.54,"body":"knowing what mindset do I want or do I need for my current circumstances to move towards"},{"startTime":4968.54,"endTime":4969.781,"body":"what I want."},{"startTime":4970.101,"endTime":4977.436,"body":"When I was earlier in my coaching career and things were not sustainable and I didn't have"},{"startTime":4970.101,"endTime":4977.436,"body":"a lot of client leads and stuff,"},{"startTime":4977.716,"endTime":4982.709,"body":"What worked a lot for me was distancing my hobbies and"},{"startTime":4985.462,"endTime":4996.802,"body":"The thing that people talk about with balance, with like work -life balance, getting rid"},{"startTime":4985.462,"endTime":4996.802,"body":"of those because I need, I don't deserve to watch movies at 6 p if I'm not landing enough"},{"startTime":4996.802,"endTime":5000.262,"body":"clients to sustain my bills in that short of shift."},{"startTime":5000.262,"endTime":5006.702,"body":"So it's like, you don't get to do these things, these niceties of life until you have the"},{"startTime":5000.262,"endTime":5006.702,"body":"things accounted for."},{"startTime":5006.702,"endTime":5010.404,"body":"So I removed a lot of those things."},{"startTime":5011.124,"endTime":5016.237,"body":"And then kind of unfortunately, what I have evolved into now is"},{"startTime":5019.668,"endTime":5022.54,"body":"I guess let me back up and answer this in a little bit of a different way."},{"startTime":5022.54,"endTime":5023.9,"body":"Alex Hermosy."},{"startTime":5024.26,"endTime":5036.307,"body":"One thing that I learned from him years ago was that as you kind of go throughout your"},{"startTime":5024.26,"endTime":5036.307,"body":"life, you learn skills or you learn things and then you need to unlearn those things in"},{"startTime":5036.307,"endTime":5037.948,"body":"order to make it to the next level."},{"startTime":5037.948,"endTime":5038.748,"body":"Right."},{"startTime":5038.748,"endTime":5043.22,"body":"So a lot of the things that I learned or removed were"},{"startTime":5044.0,"endTime":5053.705,"body":"the extra parts of life, meeting up with friends, watching a show at the end of the day or"},{"startTime":5044.0,"endTime":5053.705,"body":"something like that, or taking a day off and not taking any days off."},{"startTime":5053.705,"endTime":5066.943,"body":"Now I'm at a point where things are pretty self -sustaining and I can take Fridays off,"},{"startTime":5053.705,"endTime":5066.943,"body":"but I feel guilty for not working on Fridays because I have honed that kind of knife and"},{"startTime":5066.943,"endTime":5071.144,"body":"it's sharp now to work all of the time and working is a skill."},{"startTime":5071.905,"endTime":5073.736,"body":"And I now have that skill."},{"startTime":5073.888,"endTime":5082.4,"body":"but I also now have the freedom where I don't need to, but I feel guilty because I've, I"},{"startTime":5073.888,"endTime":5082.4,"body":"have unlearned that pattern."},{"startTime":5083.081,"endTime":5095.464,"body":"So that's kind of where I'm at a bit on mindset right now, but I think I see this a lot"},{"startTime":5083.081,"endTime":5095.464,"body":"with certain friends or, know, maybe some, previous clients and stuff as people just, they"},{"startTime":5095.464,"endTime":5103.296,"body":"keep reading new books and you know, now they're on the next personal development book and"},{"startTime":5095.464,"endTime":5103.296,"body":"in that, but you just have to take the fucking action."},{"startTime":5103.296,"endTime":5109.25,"body":"to the point now where like I'm not reading self -development books and stuff, because I'm"},{"startTime":5103.296,"endTime":5109.25,"body":"just busy taking action."},{"startTime":5109.25,"endTime":5111.811,"body":"And that's what actually moves the needle."},{"startTime":5111.811,"endTime":5113.442,"body":"You're already prepared enough, right?"},{"startTime":5113.442,"endTime":5116.694,"body":"You just have to actually move forward."},{"startTime":5116.694,"endTime":5125.519,"body":"And then with the processes, what I'll wrap up with is know where your weaknesses are and"},{"startTime":5116.694,"endTime":5125.519,"body":"then put processes in place for your weaknesses."},{"startTime":5125.519,"endTime":5129.381,"body":"And that's the best way I found for that."},{"startTime":5129.702,"endTime":5130.502,"body":"So."},{"startTime":5130.582,"endTime":5132.202,"body":"Hopefully that was helpful."},{"startTime":5132.222,"endTime":5134.672,"body":"I will wrap this podcast up here."},{"startTime":5134.672,"endTime":5137.362,"body":"As always, thank you guys for listening."},{"startTime":5137.362,"endTime":5140.682,"body":"Next week we will come back with episode 170."},{"startTime":5140.682,"endTime":5143.91,"body":"always, Brian and I will talk to you later."}]}