{"version":"1.0.0","segments":[{"startTime":26.262,"endTime":27.222,"body":"What is going on guys?"},{"startTime":27.222,"endTime":27.772,"body":"Happy Monday."},{"startTime":27.772,"endTime":29.631999999999998,"body":"If you're listening on YouTube, happy Tuesday."},{"startTime":29.631999999999998,"endTime":35.922,"body":"If you're catching us on the podcast streaming platforms, welcome to episode 172 of Eat,"},{"startTime":29.631999999999998,"endTime":35.922,"body":"Train, Prosper."},{"startTime":35.922,"endTime":40.542,"body":"This is our October, 2024 Instagram Q and A."},{"startTime":40.542,"endTime":46.072,"body":"Before we hit record, Brian and I were kind of chatting and we're short on updates and we"},{"startTime":40.542,"endTime":46.072,"body":"have a good list of questions."},{"startTime":46.072,"endTime":50.501999999999995,"body":"So we're just gonna kind of dive right into things on this episode."},{"startTime":50.501999999999995,"endTime":52.278,"body":"Now, Brian, I know this first."},{"startTime":52.278,"endTime":61.208,"body":"Question was kind of a leftover from our last episode that we wanted to move over so Do"},{"startTime":52.278,"endTime":61.208,"body":"you want to frame it?"},{"startTime":61.208,"endTime":62.211,"body":"Do you want me to frame it?"},{"startTime":62.211,"endTime":74.155,"body":"Sure, yeah, this guy wrote me on DM before our prior episode, and it honestly was probably"},{"startTime":62.211,"endTime":74.155,"body":"a better question for this episode anyways, but I was trying to find a way that I would"},{"startTime":74.155,"endTime":80.047,"body":"tie this into our last episode, which was the 365 days to your best physique."},{"startTime":80.087,"endTime":87.039,"body":"And it just made more sense for it to kind of be part of the Instagram Q \u0026A here."},{"startTime":87.063,"endTime":88.98400000000001,"body":"So it is a bit longer of a question."},{"startTime":88.98400000000001,"endTime":92.936,"body":"We'll try to get through it as quickly as we can here with our respective inputs."},{"startTime":93.897,"endTime":101.281,"body":"But basically this guy has 15 years of experience training and he feels like he can't gain"},{"startTime":93.897,"endTime":101.281,"body":"strength anymore."},{"startTime":101.301,"endTime":109.285,"body":"And so the way that he phrased it to me in the DM was, is my only option to go bonkers on"},{"startTime":101.301,"endTime":109.285,"body":"volume."},{"startTime":110.246,"endTime":115.289,"body":"And I had to think about that for a few days because"},{"startTime":116.557,"endTime":128.36700000000002,"body":"We're always taught that progressive overload is the thing that you strive for and that if"},{"startTime":116.557,"endTime":128.36700000000002,"body":"you're not getting progressive overload as a natural, then it's highly unlikely that"},{"startTime":128.36700000000002,"endTime":131.16899999999998,"body":"you're gaining muscle as a natural."},{"startTime":133.39100000000002,"endTime":145.131,"body":"And then I thought a bit about my own experience anecdotally and thinking about how my"},{"startTime":133.39100000000002,"endTime":145.131,"body":"strength was significantly higher."},{"startTime":146.313,"endTime":162.91,"body":"five, 10, 15 years ago even, as someone that's been training now 27 years, I peaked on my"},{"startTime":146.313,"endTime":162.91,"body":"strength probably in my early to mid 20s and now being in my early 40s, that was quite a"},{"startTime":162.91,"endTime":164.12,"body":"while ago."},{"startTime":164.381,"endTime":175.445,"body":"And while we could argue that it's ambiguous as to the state of my body composition at the"},{"startTime":164.381,"endTime":175.445,"body":"moment with all the cardio that I've been doing for the last few years,"},{"startTime":177.458,"endTime":188.766,"body":"it, it still is, is quite obvious to me that my best physique where I had the most muscle"},{"startTime":177.458,"endTime":188.766,"body":"mass was probably three to four years ago when I was doing the diet and photo shoot"},{"startTime":188.766,"endTime":196.351,"body":"sequence where every year I would gain weight and then I would do a three month diet and I"},{"startTime":188.766,"endTime":196.351,"body":"would do a photo shoot and I had, you know, three or four years in a row of successive"},{"startTime":196.351,"endTime":197.682,"body":"photo shoots to compare."},{"startTime":197.682,"endTime":199.663,"body":"And every year it got better and better."},{"startTime":199.663,"endTime":205.517,"body":"And it's important to keep in mind that during those periods of time, I was not at my"},{"startTime":205.517,"endTime":221.28,"body":"quote strongest, so to speak, which also introduces the ambiguity of exercise selection"},{"startTime":205.517,"endTime":221.28,"body":"into the decision tree where I was, can you hear me okay still, Aaron?"},{"startTime":221.28,"endTime":223.372,"body":"I just got a weird alert on my computer."},{"startTime":223.372,"endTime":224.232,"body":"Okay."},{"startTime":225.954,"endTime":229.635,"body":"Where I was certainly stronger with all of these."},{"startTime":229.635,"endTime":239.614,"body":"barbell movements, which are the things that I think a lot of people use to assess"},{"startTime":229.635,"endTime":239.614,"body":"strength, like on my deadlift, my bench press, my overhead press, and my back squat."},{"startTime":239.614,"endTime":245.158,"body":"And so those four are kind of the four that people tend to use to be like, I'm getting"},{"startTime":239.614,"endTime":245.158,"body":"stronger, I'm not getting stronger."},{"startTime":245.484,"endTime":250.843,"body":"A number of years ago, I ditched all barbell movements and majority of free weight"},{"startTime":245.484,"endTime":250.843,"body":"movements."},{"startTime":250.843,"endTime":258.009,"body":"So essentially I had these new movements that I was doing where I had no prior comparison"},{"startTime":250.843,"endTime":258.009,"body":"to whether"},{"startTime":258.017,"endTime":263.619,"body":"I was in fact getting, whether I was stronger or not relative to where I was prior."},{"startTime":263.619,"endTime":267.901,"body":"All I knew was that I was getting stronger on the new movements that I was doing."},{"startTime":268.52099999999996,"endTime":276.405,"body":"And so I have some additional thoughts and kind of context here to add, but before I go"},{"startTime":268.52099999999996,"endTime":276.405,"body":"ramble some more, I wanna kick it over to you and kind of get some of your initial"},{"startTime":276.405,"endTime":277.83500000000004,"body":"thoughts on the question."},{"startTime":279.60400000000004,"endTime":282.495,"body":"Yeah, I would echo the similar sentiments to you."},{"startTime":282.495,"endTime":295.951,"body":"think while I am probably my strongest right now, if I really applied for obvious reasons,"},{"startTime":282.495,"endTime":295.951,"body":"I'm still not even really using certain loads that I used as a natural like like Brian"},{"startTime":295.951,"endTime":307.586,"body":"said in my mid 20s, you know, and as you as you get deeper into the game, like the the"},{"startTime":295.951,"endTime":307.586,"body":"rules of the game don't change, but they kind of do a bit, you know, like"},{"startTime":307.586,"endTime":319.623,"body":"Progressive overload and getting stronger is a proxy, but it's not the end all be all, you"},{"startTime":307.586,"endTime":319.623,"body":"know, there's other ways and we see this from look at look at the top physique athletes in"},{"startTime":319.623,"endTime":325.096,"body":"your natural federations and in your, you know, body are no untested federations."},{"startTime":325.096,"endTime":331.199,"body":"There's like your really high volume, closer farther away from failure crowd."},{"startTime":331.199,"endTime":333.81,"body":"Like there's a lot of like your intensity crowds and stuff like that."},{"startTime":333.81,"endTime":336.694,"body":"And I think it's it's is"},{"startTime":336.694,"endTime":346.734,"body":"It's really just not cut and dry because if it is, everyone would follow the same path and"},{"startTime":336.694,"endTime":346.734,"body":"we would just have that linear progression thing and we would be at our strongest, you"},{"startTime":346.734,"endTime":354.674,"body":"know, and when we're 42, 43, but there's, different wrinkles that come into play, like"},{"startTime":346.734,"endTime":354.674,"body":"injury mitigation and stuff like that."},{"startTime":354.674,"endTime":355.814,"body":"Joint integrity."},{"startTime":355.814,"endTime":359.194,"body":"really, unfortunately is just not super straightforward."},{"startTime":359.194,"endTime":360.934,"body":"It's like, I get stronger."},{"startTime":360.934,"endTime":362.634,"body":"I have more muscle, right?"},{"startTime":362.634,"endTime":365.594,"body":"Because there's like the muscle knows tension."},{"startTime":365.674,"endTime":376.89,"body":"but there are, you can use less load and create better tension through like, know, tempo,"},{"startTime":365.674,"endTime":376.89,"body":"improved execution of the reps, control, like, et cetera, et cetera."},{"startTime":376.89,"endTime":382.878,"body":"So it really is not unfortunately super cookie cutter, like some people will make it out"},{"startTime":376.89,"endTime":382.878,"body":"to be."},{"startTime":383.033,"endTime":384.663,"body":"Yeah, it's a good point."},{"startTime":384.663,"endTime":395.333,"body":"Before I get into kind of practical application, I just want to also reference two people"},{"startTime":384.663,"endTime":395.333,"body":"that y'all probably know, Jeff Alberts and Alberto Nunez from 3DMJ."},{"startTime":395.333,"endTime":398.353,"body":"And these two guys used to be hella strong when they were younger."},{"startTime":398.353,"endTime":400.353,"body":"They competed in powerlifting."},{"startTime":400.353,"endTime":409.093,"body":"They both, you know, were working towards 500 pound back squats, you know, 550 plus on the"},{"startTime":400.353,"endTime":409.093,"body":"deadlift."},{"startTime":409.793,"endTime":411.093,"body":"Really strong guys."},{"startTime":411.093,"endTime":412.441,"body":"And if you look at"},{"startTime":412.441,"endTime":414.781,"body":"the weights that they move now."},{"startTime":414.781,"endTime":420.721,"body":"Man, even three years ago, there were videos of Alberto bench pressing the 130 pound"},{"startTime":414.781,"endTime":420.721,"body":"dumbbells."},{"startTime":420.721,"endTime":433.581,"body":"And since the last few years of kind of working a bit closer with Cass and getting a bit"},{"startTime":420.721,"endTime":433.581,"body":"more into the strictly hypertrophy space without, you know, the the objective of trying to"},{"startTime":433.581,"endTime":436.081,"body":"increase strength on the barbell lifts as well."},{"startTime":436.081,"endTime":439.641,"body":"You'll now see Nunez doing the 85s or the 90s."},{"startTime":439.641,"endTime":446.341,"body":"And it's literally almost for the same amount of reps that he was doing with the 130s, but"},{"startTime":439.641,"endTime":446.341,"body":"A, it looks different."},{"startTime":446.541,"endTime":452.221,"body":"B, you can tell there's significantly more muscle tension occurring despite the fact that"},{"startTime":446.541,"endTime":452.221,"body":"the load is lower."},{"startTime":452.221,"endTime":461.541,"body":"And C, both of those guys, like Jeff Alberts is 52 or something, both of those guys have"},{"startTime":452.221,"endTime":461.541,"body":"basically presented their best physiques ever the last time they stood on stage, which was"},{"startTime":461.541,"endTime":464.161,"body":"a year ago or something along those lines."},{"startTime":464.161,"endTime":469.583,"body":"so to kind of practically wrap this thing up a little bit."},{"startTime":469.625,"endTime":481.045,"body":"I do think you need to focus on getting stronger within the movements that you do, but you"},{"startTime":469.625,"endTime":481.045,"body":"don't need to be stronger on the, on movements from 15 years ago where you were at your"},{"startTime":481.045,"endTime":482.245,"body":"peak strength on."},{"startTime":482.245,"endTime":493.975,"body":"So my back squat where I did 420 for three or whatever that was from 10 years ago has no"},{"startTime":482.245,"endTime":493.975,"body":"bearing on the hack squat weight that I use with a three second pause at the bottom."},{"startTime":493.975,"endTime":498.805,"body":"Now, all I'm trying to do now is find a way to somehow get stronger on my hack squat."},{"startTime":498.805,"endTime":505.389,"body":"And to kind of tie a bow on it, this guy said is my only option to go bonkers on volume."},{"startTime":505.73,"endTime":514.156,"body":"And I think absolutely not is the answer there because volume itself is not going to be"},{"startTime":505.73,"endTime":514.156,"body":"the sole bearer of your gains."},{"startTime":514.156,"endTime":526.225,"body":"However, in the pursuit of trying to progress and overload, I'll throw out the way that I"},{"startTime":514.156,"endTime":526.225,"body":"like to do it, which is a kind of wave loading approach."},{"startTime":527.11,"endTime":540.477,"body":"and the example I'll use on my hack squat is, you know, a few years ago, I built up, I"},{"startTime":527.11,"endTime":540.477,"body":"went, you know, five 20 for six for a week, then five 30 for six, then five 40 for six,"},{"startTime":540.477,"endTime":542.838,"body":"and then five 50 for five."},{"startTime":542.838,"endTime":543.979,"body":"And I failed."},{"startTime":543.979,"endTime":547.501,"body":"Well, the next mess cycle, I just rinse and repeat."},{"startTime":547.501,"endTime":552.764,"body":"So instead of starting at five 20 for six, this time I'm like, okay, I'm to start at five"},{"startTime":547.501,"endTime":552.764,"body":"30 for six."},{"startTime":552.764,"endTime":554.617,"body":"And I'm like five 30 for six."},{"startTime":554.617,"endTime":556.799,"body":"40 for six, then 550 for six."},{"startTime":556.799,"endTime":557.723,"body":"Holy shit PR."},{"startTime":557.723,"endTime":560.502,"body":"I I've stopped at 550 for five before."},{"startTime":560.502,"endTime":561.943,"body":"So then I'm like 570."},{"startTime":561.943,"endTime":562.213,"body":"shit."},{"startTime":562.213,"endTime":563.224,"body":"I only got five."},{"startTime":563.224,"endTime":563.725,"body":"Okay."},{"startTime":563.725,"endTime":566.606,"body":"So then back off, rinse, repeat the whole thing."},{"startTime":566.747,"endTime":576.915,"body":"I did all of that, which is essentially like six to eight weeks of building, backing off,"},{"startTime":566.747,"endTime":576.915,"body":"repeating and going through to literally gain like 10 pounds and one rep."},{"startTime":577.616,"endTime":583.801,"body":"and then the same process continued for the next year where I was like, okay, now five 60"},{"startTime":577.616,"endTime":583.801,"body":"for six is my all time PR."},{"startTime":583.801,"endTime":591.061,"body":"So now I'm going to go work in the six hundreds and I did like 600 for three, six, 10 for"},{"startTime":583.801,"endTime":591.061,"body":"three, six, 20 for three, six, 30 for three."},{"startTime":591.061,"endTime":591.621,"body":"Okay."},{"startTime":591.621,"endTime":592.701,"body":"Back off, do it again."},{"startTime":592.701,"endTime":593.201,"body":"Okay."},{"startTime":593.201,"endTime":595.891,"body":"Now six months later, go back and test five 60."},{"startTime":595.891,"endTime":597.111,"body":"See how I do on five 60."},{"startTime":597.111,"endTime":600.511,"body":"Cause five 65, six times six was my PR last year."},{"startTime":600.511,"endTime":603.911,"body":"Well, now I'm doing five 60 times seven, but I didn't train to do that."},{"startTime":603.911,"endTime":607.461,"body":"I was training in the six hundreds and then drop the weight and hit five 60."},{"startTime":607.461,"endTime":610.161,"body":"So there's a number of kind of these different"},{"startTime":610.305,"endTime":616.849,"body":"paths you can take to build up, back off, rebuild, back up, back off, try different rep"},{"startTime":610.305,"endTime":616.849,"body":"schemes, back off."},{"startTime":617.21,"endTime":619.952,"body":"And remembering that the process of gaining strength is not linear."},{"startTime":619.952,"endTime":624.996,"body":"You're not going to go on forever adding a rep or adding two pounds or one pound or"},{"startTime":619.952,"endTime":624.996,"body":"whatever it is."},{"startTime":624.996,"endTime":631.18,"body":"You have to, especially as a natural, be willing to say, okay, here's my limit right now."},{"startTime":631.681,"endTime":638.059,"body":"Back off, reset, drop fatigue, build back up, try to beat where I was six to eight weeks"},{"startTime":631.681,"endTime":638.059,"body":"prior."},{"startTime":638.059,"endTime":645.335,"body":"And so it's very much a process of taking steps forward and steps backwards and ultimately"},{"startTime":638.059,"endTime":645.335,"body":"ending up at a higher place than you were."},{"startTime":645.335,"endTime":655.943,"body":"And so it's a very structured and involved plan that I think if you implement, you'll"},{"startTime":645.335,"endTime":655.943,"body":"realize you are in fact gaining strength over time on the movements that you're focusing"},{"startTime":655.943,"endTime":656.524,"body":"on."},{"startTime":656.524,"endTime":663.169,"body":"And even if that strength is, you know, a rep every few months, that's still progress and"},{"startTime":656.524,"endTime":663.169,"body":"it's moving you in the right direction."},{"startTime":664.534,"endTime":667.335,"body":"Yeah, it's a really good additions on the wave loading."},{"startTime":667.815,"endTime":670.816,"body":"The last little bits on this one, I think are important."},{"startTime":670.816,"endTime":673.237,"body":"I find myself having this conversation a lot."},{"startTime":673.237,"endTime":675.177,"body":"Get really clear on what your goals are, right?"},{"startTime":675.177,"endTime":677.778,"body":"It sounds like they're strength related, which is wonderful."},{"startTime":677.778,"endTime":680.438,"body":"Is it strength at X body weight?"},{"startTime":680.599,"endTime":683.519,"body":"If you're like, no, I just want to be bigger, increase your body weight."},{"startTime":683.519,"endTime":692.81,"body":"Your strength goes up, you know, so I think like getting really clear there can also help"},{"startTime":683.519,"endTime":692.81,"body":"you maybe uncover some unturned stones that could be."},{"startTime":692.81,"endTime":698.404,"body":"very simple additions to your arsenal that you're using to help facilitate you along your"},{"startTime":692.81,"endTime":698.404,"body":"way."},{"startTime":698.659,"endTime":699.826,"body":"Yep, love that."},{"startTime":703.45,"endTime":705.341,"body":"Okay, let's kick this one over to you."},{"startTime":705.341,"endTime":707.474,"body":"I'm a question asker here."},{"startTime":707.474,"endTime":708.094,"body":"Hi, Brian."},{"startTime":708.094,"endTime":709.275,"body":"Hope you're well."},{"startTime":709.275,"endTime":714.279,"body":"Opinion on Chris B and Paul C volume and frequency recommendations."},{"startTime":714.279,"endTime":722.166,"body":"For example, a four day upper lower split over a seven day period versus push pull legs"},{"startTime":714.279,"endTime":722.166,"body":"over a 10 day period."},{"startTime":722.166,"endTime":732.372,"body":"Is there noticeable differences in training a muscle every three days, lower volume,"},{"startTime":722.166,"endTime":732.372,"body":"higher frequency compared to five days higher volume, lower frequency?"},{"startTime":732.372,"endTime":734.066,"body":"if everything else is equal."},{"startTime":734.066,"endTime":738.664,"body":"Let's assume that four days was the most that you could train in a normal week."},{"startTime":742.125,"endTime":750.419,"body":"Yeah, I feel like we've addressed the Beardsley and Paul Carter stuff a lot in the last"},{"startTime":742.125,"endTime":750.419,"body":"few episodes."},{"startTime":750.419,"endTime":755.262,"body":"It seems to be a pretty popular topic in this space right now."},{"startTime":755.262,"endTime":770.38,"body":"And you see a lot of the evidence-based guys or PhDs using a lot of their content to kind"},{"startTime":755.262,"endTime":770.38,"body":"of push back on some of the ideas that you see from Chris and Paul."},{"startTime":770.38,"endTime":771.961,"body":"In fact, I was..."},{"startTime":771.961,"endTime":776.214,"body":"I was on Jeff Haynes podcast and a roundtable with with Jordan the other day."},{"startTime":776.214,"endTime":777.625,"body":"It hasn't released yet."},{"startTime":777.625,"endTime":781.678,"body":"But we were talking about a little bit about some of this stuff."},{"startTime":781.678,"endTime":789.012,"body":"Actually, we're talking about the new study from Milo and Pac, where they were doing the"},{"startTime":781.678,"endTime":789.012,"body":"length and stuff."},{"startTime":791.275,"endTime":795.137,"body":"the study that they did, we actually should talk about this more in more depth at some"},{"startTime":791.275,"endTime":795.137,"body":"point."},{"startTime":795.137,"endTime":800.959,"body":"But the study they did basically showed that it compared full range of motion training to"},{"startTime":795.137,"endTime":800.959,"body":"length and partials."},{"startTime":800.959,"endTime":809.172,"body":"And it found that full range of motion training and length and partials were basically the"},{"startTime":800.959,"endTime":809.172,"body":"same, but it had like a very slight leaning edge to full range of motion."},{"startTime":809.172,"endTime":811.162,"body":"And there's a number of issues with that study."},{"startTime":811.162,"endTime":813.573,"body":"So I won't go into that too much right now."},{"startTime":813.573,"endTime":825.796,"body":"But it's like they to me, it seems like they did that study almost as a FU to Paul and"},{"startTime":813.573,"endTime":825.796,"body":"Chris to be like, look, length and partials do work in advanced trainees."},{"startTime":825.796,"endTime":828.127,"body":"See, it's the same as full range of motion."},{"startTime":828.161,"endTime":837.685,"body":"And then Paul and Chris look at the exact same study and their interpretation is you guys"},{"startTime":828.161,"endTime":837.685,"body":"are fucking doofuses because look, full range of motion is just as good or slightly better"},{"startTime":837.685,"endTime":838.635,"body":"than length and partial."},{"startTime":838.635,"endTime":840.866,"body":"So why would you ever do length and partials?"},{"startTime":840.866,"endTime":848.37,"body":"And it just seems like, you know, in some ways that study was done as a way to tell them"},{"startTime":840.866,"endTime":848.37,"body":"like length and partials do work in advance."},{"startTime":848.37,"endTime":851.151,"body":"Like that was kind of what they were trying to achieve in that study."},{"startTime":851.151,"endTime":854.492,"body":"But of course it's interpreted the other way from those guys."},{"startTime":854.492,"endTime":856.601,"body":"And so there would, I'm"},{"startTime":856.601,"endTime":865.683,"body":"I'm mostly just pointing that out as a way of showing how polarizing and dogmatic"},{"startTime":856.601,"endTime":865.683,"body":"sometimes their content can be."},{"startTime":866.584,"endTime":870.305,"body":"And it creates these, these camps in our industry."},{"startTime":870.545,"endTime":880.968,"body":"And so the way that this question was phrased is like, is it better to do a four day upper"},{"startTime":870.545,"endTime":880.968,"body":"lower split where you're hitting each muscle group three times or every three days or a"},{"startTime":880.968,"endTime":884.409,"body":"PPL over 10 days where it goes like PPL rest."},{"startTime":884.483,"endTime":886.935,"body":"somewhere in there and then PPL again rest."},{"startTime":887.516,"endTime":889.847,"body":"So you're getting slightly lower frequency with the PPL."},{"startTime":889.847,"endTime":892.92,"body":"You're able to get more targeted volume, et cetera, et cetera."},{"startTime":893.2,"endTime":900.046,"body":"And then the argument from Chris and Paul is essentially that one set of a movement done"},{"startTime":893.2,"endTime":900.046,"body":"three times a week."},{"startTime":900.046,"endTime":907.812,"body":"So as like a full body program, if you do one set of back three times a week, that's"},{"startTime":900.046,"endTime":907.812,"body":"better than doing three sets of back one time a week."},{"startTime":907.933,"endTime":913.727,"body":"And it probably is, you know, if we're"},{"startTime":914.105,"endTime":927.677,"body":"We're in a game of optimization here and every little bit matters when you're that"},{"startTime":914.105,"endTime":927.677,"body":"hypertrophy pursuer who wants to check every box and get every drop out of it, right?"},{"startTime":928.138,"endTime":941.549,"body":"And so if really put like gun to my head, I would probably say that, yeah, if you can"},{"startTime":928.138,"endTime":941.549,"body":"avoid fatigue later in sessions by doing a little bit less more often than..."},{"startTime":942.487,"endTime":952.057,"body":"Yes, my thought would be that that is probably slightly better than training a muscle with"},{"startTime":942.487,"endTime":952.057,"body":"higher volume once every five to seven days."},{"startTime":952.057,"endTime":954.93,"body":"I don't think that that's newer novel information though."},{"startTime":954.93,"endTime":965.173,"body":"I think that this, like even a year or two ago, you had Paul promoting the bro split as"},{"startTime":954.93,"endTime":965.173,"body":"you you could do a chest one day and back one day and shoulders and arms one day and legs"},{"startTime":965.173,"endTime":971.705,"body":"one day and boom, you have a perfect routine and you're only hitting each muscle group"},{"startTime":965.173,"endTime":971.705,"body":"once a week because volume is what matters."},{"startTime":971.991,"endTime":982.585,"body":"And then you see him switch completely 180 change to the actually the complete opposite,"},{"startTime":971.991,"endTime":982.585,"body":"which is that that is the worst idea that, you know, after 48 hours, we go into catabolism"},{"startTime":982.585,"endTime":987.507,"body":"and we're no longer in a muscle protein synthetic state."},{"startTime":987.507,"endTime":992.789,"body":"And therefore, if you're not training the muscle every 48 hours, then you're leaving gains"},{"startTime":987.507,"endTime":992.789,"body":"on the table."},{"startTime":992.79,"endTime":1001.473,"body":"And I honestly feel like the reality of the situation is that both ways work."},{"startTime":1001.473,"endTime":1010.601,"body":"And it probably comes down to what works best for you in the construct of your life and"},{"startTime":1001.473,"endTime":1010.601,"body":"your needs in your training paradigm."},{"startTime":1011.382,"endTime":1013.023,"body":"And I've had success with both ways."},{"startTime":1013.023,"endTime":1016.907,"body":"I've trained three times a week, full body and done awesome, had great results."},{"startTime":1016.907,"endTime":1023.372,"body":"I've also trained bro splits where I train every body part once every seven days and also"},{"startTime":1016.907,"endTime":1023.372,"body":"had great results."},{"startTime":1024.181,"endTime":1028.092,"body":"enjoyed one for a while and then it became dry and I didn't want to do it anymore."},{"startTime":1028.092,"endTime":1032.123,"body":"So I did the other one and that was productive until I didn't want to do that anymore."},{"startTime":1032.123,"endTime":1042.786,"body":"I mean, it's the best part about hypertrophy training is how forgiving it is and how you"},{"startTime":1032.123,"endTime":1042.786,"body":"can take so many of these different approaches and still find success and still make"},{"startTime":1042.786,"endTime":1043.527,"body":"gains."},{"startTime":1043.527,"endTime":1052.605,"body":"And so I don't love having to put myself on a stand here and say, this is definitely"},{"startTime":1043.527,"endTime":1052.605,"body":"better than that way."},{"startTime":1052.605,"endTime":1060.301,"body":"I think it really needs to be calibrated within the structure of your life and kind of"},{"startTime":1052.605,"endTime":1060.301,"body":"what fits best for you at that time."},{"startTime":1061.824,"endTime":1063.465,"body":"Such a well put answer, Brian."},{"startTime":1063.465,"endTime":1065.857,"body":"I don't have anything I could really add onto that."},{"startTime":1065.857,"endTime":1070.34,"body":"Everything that I was thinking, you took the words right out of my mouth, literally."},{"startTime":1071.021,"endTime":1071.291,"body":"Yep."},{"startTime":1071.291,"endTime":1072.406,"body":"on from there."},{"startTime":1073.482,"endTime":1074.683,"body":"Okay, this one is for you."},{"startTime":1074.683,"endTime":1076.485,"body":"Brian, how did you get into biking?"},{"startTime":1076.485,"endTime":1081.63,"body":"I've never learned how to ride growing up, but just taught myself and I'm ready to get"},{"startTime":1076.485,"endTime":1081.63,"body":"competitive."},{"startTime":1081.769,"endTime":1082.949,"body":"Yeah."},{"startTime":1083.83,"endTime":1093.504,"body":"I added some, I got some context from this guy as well, because I was curious in trying to"},{"startTime":1083.83,"endTime":1093.504,"body":"give him advice here, if he had a background in cardiovascular exercise, or if he's"},{"startTime":1093.504,"endTime":1098.616,"body":"literally just like, I'm a lifter and now I'm getting into biking and I want to, I want to"},{"startTime":1093.504,"endTime":1098.616,"body":"go from there."},{"startTime":1098.616,"endTime":1102.117,"body":"So he responded and said that he was a college football player."},{"startTime":1102.117,"endTime":1103.738,"body":"He just recently graduated."},{"startTime":1103.738,"endTime":1109.52,"body":"And so he has the cardio background from all of the activities that kind of go into, to"},{"startTime":1103.738,"endTime":1109.52,"body":"football."},{"startTime":1109.52,"endTime":1111.381,"body":"I don't know what position he played."},{"startTime":1111.695,"endTime":1116.887,"body":"but he at least had some cardiovascular background and, he never learned to bike."},{"startTime":1116.887,"endTime":1125.671,"body":"So he, he's basically wants to exchange the conditioning work that he was doing in"},{"startTime":1116.887,"endTime":1125.671,"body":"football for conditioning work that's specific on the bike."},{"startTime":1125.671,"endTime":1129.413,"body":"And so he asked me how I got into biking and he asked if we had any podcasts on it."},{"startTime":1129.413,"endTime":1135.996,"body":"And my first response was, yeah, go back and just listen to the update section of the last"},{"startTime":1129.413,"endTime":1135.996,"body":"two years of our podcasts."},{"startTime":1135.996,"endTime":1139.261,"body":"Like everyone just download it and listen to the updates."},{"startTime":1139.261,"endTime":1143.282,"body":"And then I was like, you know what, there's probably like a better way to do this."},{"startTime":1144.883,"endTime":1153.805,"body":"And the other side of that is that those updates from the last two years are what I did,"},{"startTime":1144.883,"endTime":1153.805,"body":"but that doesn't mean that what I did was right."},{"startTime":1155.186,"endTime":1166.609,"body":"Because as we know, last year, I didn't do such a great job combining in the hybrid manner"},{"startTime":1155.186,"endTime":1166.609,"body":"of taking lifting and cardio and doing them super effectively because I was overtraining"},{"startTime":1166.609,"endTime":1167.469,"body":"on both."},{"startTime":1167.469,"endTime":1170.592,"body":"I was doing too much lifting and too much cardio last year."},{"startTime":1170.592,"endTime":1173.154,"body":"Whereas this year, I feel like I got it right."},{"startTime":1173.154,"endTime":1177.638,"body":"It'll be interesting in retrospect to look back and think if I still got it right this"},{"startTime":1173.154,"endTime":1177.638,"body":"year."},{"startTime":1177.638,"endTime":1185.765,"body":"But I think I'm getting much, much, much closer by lifting less and being able to get more"},{"startTime":1177.638,"endTime":1185.765,"body":"out of both in that manner."},{"startTime":1185.765,"endTime":1191.429,"body":"But to answer this guy's question specifically, how do I get into biking?"},{"startTime":1191.43,"endTime":1193.521,"body":"The first step is that you learn to bike, which is great."},{"startTime":1193.521,"endTime":1194.812,"body":"That's important."},{"startTime":1195.871,"endTime":1202.163,"body":"Next, I think that you need to kind of decide where your priorities lie with biking and"},{"startTime":1195.871,"endTime":1202.163,"body":"with lifting."},{"startTime":1203.264,"endTime":1211.107,"body":"Because I do think that you have about six sessions a week that you can probably do"},{"startTime":1203.264,"endTime":1211.107,"body":"realistically."},{"startTime":1211.107,"endTime":1218.95,"body":"And so for me, that's turned into two lifting and four cardio with maybe one like recovery"},{"startTime":1211.107,"endTime":1218.95,"body":"cardio day."},{"startTime":1219.231,"endTime":1222.772,"body":"So basically six days or six sessions that you can fit throughout the week."},{"startTime":1222.772,"endTime":1224.855,"body":"Do you want that to be two and four?"},{"startTime":1224.855,"endTime":1230.03,"body":"Or do you want it to be three and three or maybe it's four and two, maybe it's four"},{"startTime":1224.855,"endTime":1230.03,"body":"lifting sessions and two cardio sessions."},{"startTime":1230.03,"endTime":1238.597,"body":"But as from the lessons that I've learned is that doing too much of both just leads to"},{"startTime":1230.03,"endTime":1238.597,"body":"decrement in both over time."},{"startTime":1238.597,"endTime":1246.745,"body":"Like initially you're gonna get great results because volume is king in kind of both"},{"startTime":1238.597,"endTime":1246.745,"body":"endeavors it seems, but over time recovery is king."},{"startTime":1246.745,"endTime":1250.187,"body":"And if you're not recovering, then you're not able to progress."},{"startTime":1250.228,"endTime":1251.168,"body":"So,"},{"startTime":1252.107,"endTime":1255.569,"body":"I would say that first you have to decide how many days you're lifting, how many days"},{"startTime":1252.107,"endTime":1255.569,"body":"you're biking."},{"startTime":1255.569,"endTime":1263.184,"body":"Let's assume three and three, cause that's a pretty nice even split that allows for both"},{"startTime":1255.569,"endTime":1263.184,"body":"to kind of be prioritized in some manner."},{"startTime":1263.365,"endTime":1270.639,"body":"And so with that in mind, I would say that your bike sessions, let's assume that time"},{"startTime":1263.365,"endTime":1270.639,"body":"isn't an issue here."},{"startTime":1270.639,"endTime":1271.54,"body":"You're three times a week."},{"startTime":1271.54,"endTime":1274.171,"body":"You can go as long as hard as you need to."},{"startTime":1274.412,"endTime":1280.896,"body":"I would take one of those sessions and I would do a really long zone one zone two."},{"startTime":1280.896,"endTime":1281.913,"body":"call it like,"},{"startTime":1281.913,"endTime":1287.213,"body":"65 % of your max heart rate somewhere in there as a goal."},{"startTime":1287.213,"endTime":1296.393,"body":"And you do that for the goal being 90 minutes to two hours at some point in the journey,"},{"startTime":1287.213,"endTime":1296.393,"body":"but probably building up to there."},{"startTime":1296.393,"endTime":1301.773,"body":"So I remember for me starting at 45 minutes of that zone one zone two was sufficient in"},{"startTime":1296.393,"endTime":1301.773,"body":"the beginning."},{"startTime":1301.773,"endTime":1305.923,"body":"And then maybe every week I would add five to 15 minutes."},{"startTime":1305.923,"endTime":1311.789,"body":"And over the course of a month or two, I was up to that 90 to 120 minute mark."},{"startTime":1311.789,"endTime":1318.874,"body":"So that's your cardio session that's not physically challenging other than the sense that"},{"startTime":1311.789,"endTime":1318.874,"body":"it's long."},{"startTime":1319.095,"endTime":1323.618,"body":"It's gonna help you adapt the PGC-1 alpha system."},{"startTime":1323.818,"endTime":1330.723,"body":"It is also going to, man, I'm gonna mess this up, calcium comodulin."},{"startTime":1330.864,"endTime":1332.305,"body":"Someone correct me on that."},{"startTime":1332.305,"endTime":1337.809,"body":"But this is a system that helps you clear, it basically uses calcium to..."},{"startTime":1341.372,"endTime":1348.693,"body":"neutralize lactate or like the lactic acid, would like the acid the wrong way of saying"},{"startTime":1341.372,"endTime":1348.693,"body":"that, but the lactate that accumulates that essentially makes your muscles burn and makes"},{"startTime":1348.693,"endTime":1355.453,"body":"you want to stop the calcium chlamodulin system essentially buffers against that and"},{"startTime":1348.693,"endTime":1355.453,"body":"neutralizes it."},{"startTime":1355.453,"endTime":1365.373,"body":"And so by going on these really long, low intensity rides, you're able to get better at"},{"startTime":1355.453,"endTime":1365.373,"body":"that process of buffering against lactate, which you'll see transfer into your other"},{"startTime":1365.373,"endTime":1365.833,"body":"workouts."},{"startTime":1365.833,"endTime":1369.755,"body":"So we have one like 90 to 120 minutes slower ride."},{"startTime":1369.975,"endTime":1373.988,"body":"I think we need one that's kind of on the higher end of the spectrum."},{"startTime":1373.988,"endTime":1388.178,"body":"So you could call that like VO two max or threshold intervals, something between three and"},{"startTime":1373.988,"endTime":1388.178,"body":"eight minutes each at 88 to 93 % of your max heart rate somewhere in there."},{"startTime":1388.178,"endTime":1389.819,"body":"So these are really hard efforts."},{"startTime":1389.819,"endTime":1391.24,"body":"They're not sustainable."},{"startTime":1391.24,"endTime":1397.184,"body":"I would say you want to accumulate about 20 to 30 minutes of total time in zone."},{"startTime":1397.184,"endTime":1398.955,"body":"So that's why if you did like"},{"startTime":1399.459,"endTime":1402.111,"body":"four by six, you'd end up with 24 minutes."},{"startTime":1402.111,"endTime":1405.992,"body":"I think that that's kind of right in that sweet spot of where you would want to be."},{"startTime":1406.753,"endTime":1412.787,"body":"And then for the third workout, I would make it something that's kind of between the two"},{"startTime":1406.753,"endTime":1412.787,"body":"extremes."},{"startTime":1412.787,"endTime":1420.521,"body":"So we're not going long and slow and we're not going short, hard intervals, but maybe"},{"startTime":1412.787,"endTime":1420.521,"body":"something in between that's like sub threshold."},{"startTime":1421.422,"endTime":1423.563,"body":"It's that zone three, zone four range."},{"startTime":1423.563,"endTime":1427.641,"body":"So think of your heart rate being around 80."},{"startTime":1427.641,"endTime":1431.301,"body":"5 % of max 83 to 85%."},{"startTime":1431.301,"endTime":1435.881,"body":"So we're above zone two, but we're certainly below that zone four zone five."},{"startTime":1436.141,"endTime":1442.961,"body":"And that should be done in 15 to 20 minute intervals with short rest in between."},{"startTime":1442.961,"endTime":1450.161,"body":"So think 15 to 20 minutes rest two to five minutes and then another 15 to 20 minutes."},{"startTime":1450.401,"endTime":1453.081,"body":"And you could work that up to three intervals over time."},{"startTime":1453.081,"endTime":1456.497,"body":"But I think that two intervals of that should be fine to start."},{"startTime":1456.729,"endTime":1461.631,"body":"And if you just kind of rotate through those three, I think you're going to be in great"},{"startTime":1456.729,"endTime":1461.631,"body":"shape."},{"startTime":1461.631,"endTime":1470.855,"body":"You know, I do a good job of making sure that you put your zone to work as close or prior"},{"startTime":1461.631,"endTime":1470.855,"body":"to the leg day, as opposed to one of the higher intensity bike rides."},{"startTime":1471.115,"endTime":1474.517,"body":"And yeah, that's a good starting point."},{"startTime":1474.517,"endTime":1484.74,"body":"Come back to me at a point later on down the road and, and we can totally adjust that"},{"startTime":1474.517,"endTime":1484.74,"body":"protocol after you've gone through it for a few months."},{"startTime":1488.978,"endTime":1495.324,"body":"I think Aaron just bounced out, somehow got booted."},{"startTime":1495.324,"endTime":1500.168,"body":"So the next question was for him, but I'll skip that one and we'll come back to it."},{"startTime":1500.409,"endTime":1509.037,"body":"And we will go with the following question, which is what's better, overshooting RPE or"},{"startTime":1500.409,"endTime":1509.037,"body":"undershooting RPE?"},{"startTime":1509.158,"endTime":1513.185,"body":"And so what this question is essentially asking is,"},{"startTime":1514.795,"endTime":1525.774,"body":"If I do a set and the prescription is two RIR, would it be better for me to work too hard"},{"startTime":1514.795,"endTime":1525.774,"body":"and do one or zero RIR?"},{"startTime":1525.774,"endTime":1536.403,"body":"Or would it be better for me to accidentally not work as hard and do three or four RIR on"},{"startTime":1525.774,"endTime":1536.403,"body":"this two RIR prescription set?"},{"startTime":1536.664,"endTime":1541.407,"body":"And so I think the answer is it depends as it usually is."},{"startTime":1541.728,"endTime":1543.429,"body":"And it depends on"},{"startTime":1544.171,"endTime":1547.182,"body":"the rest of the stuff that you have going on on that day."},{"startTime":1549.583,"endTime":1552.603,"body":"You know, how many sets are you planning on doing?"},{"startTime":1553.364,"endTime":1562.506,"body":"If it's one or two sets and you're on a low volume program, then I think you're likely"},{"startTime":1553.364,"endTime":1562.506,"body":"better off overshooting it and working too hard."},{"startTime":1562.767,"endTime":1571.179,"body":"Whereas if you're on a program that has six to 10 sets for that muscle group in that"},{"startTime":1562.767,"endTime":1571.179,"body":"session."},{"startTime":1571.513,"endTime":1578.013,"body":"I would probably err on the side of undershooting it and accidentally working a little bit"},{"startTime":1571.513,"endTime":1578.013,"body":"too easy in that case."},{"startTime":1578.733,"endTime":1581.113,"body":"So let me see."},{"startTime":1581.673,"endTime":1585.513,"body":"Yeah, I don't know if I have a whole lot there to add it."},{"startTime":1585.613,"endTime":1589.473,"body":"So I mean, there's life contextual aspects as well."},{"startTime":1589.473,"endTime":1591.213,"body":"Like how are you feeling that day?"},{"startTime":1591.213,"endTime":1592.213,"body":"How is your recovery?"},{"startTime":1592.213,"endTime":1593.093,"body":"How was your sleep?"},{"startTime":1593.093,"endTime":1593.793,"body":"How's your nutrition?"},{"startTime":1593.793,"endTime":1596.733,"body":"Are you in a caloric surplus or a caloric deficit?"},{"startTime":1596.733,"endTime":1598.973,"body":"Where do you sit in that regard?"},{"startTime":1599.031,"endTime":1603.844,"body":"And so I think all of those factors need to also kind of play in to the question."},{"startTime":1604.988,"endTime":1614.112,"body":"I mean, there's certainly been cases in my training where I've gone into the gym with"},{"startTime":1604.988,"endTime":1614.112,"body":"expectations of hitting zero to one RIR on a lower volume program."},{"startTime":1614.873,"endTime":1624.84,"body":"And when I get to the gym and I start warming up, I realized that I just don't have that,"},{"startTime":1614.873,"endTime":1624.84,"body":"that oomph, that extra push in me on that specific day."},{"startTime":1625.261,"endTime":1626.321,"body":"And so."},{"startTime":1626.841,"endTime":1630.541,"body":"I will often, and this is like, have these two rep schemes that I do."},{"startTime":1630.541,"endTime":1633.161,"body":"I love two times five to eight to failure."},{"startTime":1633.161,"endTime":1634.87,"body":"Like those are, I love that approach."},{"startTime":1634.87,"endTime":1641.741,"body":"If I'm feeling good and up for it, two times five to eight is pretty much my go-to on my"},{"startTime":1634.87,"endTime":1641.741,"body":"routine."},{"startTime":1641.741,"endTime":1654.129,"body":"However, the other thing I'll do, and I'll audible to this maybe once a month on movements"},{"startTime":1641.741,"endTime":1654.129,"body":"is doing a five by five with an eight to 10 RM."},{"startTime":1655.028,"endTime":1659.389,"body":"So take a weight, could do eight or 10 times, probably closer to that 10 number."},{"startTime":1659.389,"endTime":1661.289,"body":"And I'll do five by five there."},{"startTime":1661.289,"endTime":1664.669,"body":"And so the first set is like a five RIR."},{"startTime":1664.689,"endTime":1669.669,"body":"But by the time I get to the final set of the fifth set there, it's no longer five RIR."},{"startTime":1669.669,"endTime":1670.369,"body":"I have fatigue."},{"startTime":1670.369,"endTime":1674.309,"body":"So it might go like five, four, three, two, two, or something like that."},{"startTime":1674.309,"endTime":1680.609,"body":"And so the final set that I do a five is much harder than the first set of five, but none"},{"startTime":1674.309,"endTime":1680.609,"body":"of them are to failure."},{"startTime":1680.789,"endTime":1684.505,"body":"so mentally, psychologically, that often feels"},{"startTime":1684.973,"endTime":1694.6,"body":"better to me to be able to get good quality volume within the effective range, right?"},{"startTime":1694.6,"endTime":1703.246,"body":"We've talked about how when you do lower reps, like below eight or 10, that they're kind"},{"startTime":1694.6,"endTime":1703.246,"body":"of effective just from the very beginning because it's heavy initially."},{"startTime":1703.246,"endTime":1709.97,"body":"Whereas when you're doing a 15 or 20 rep set, you don't really get any effect until you"},{"startTime":1703.246,"endTime":1709.97,"body":"pass, you know, 10 reps or something like that."},{"startTime":1709.97,"endTime":1714.169,"body":"So with these heavier loads using an eight to 10 RM weight, doing"},{"startTime":1714.169,"endTime":1718.672,"body":"2 to 5 RIR on those sets is still very effective training."},{"startTime":1718.812,"endTime":1723.636,"body":"And psychologically, it's just easier to kind of grapple with some days."},{"startTime":1723.636,"endTime":1726.027,"body":"So those are the two approaches that I usually take."},{"startTime":1726.027,"endTime":1733.163,"body":"And it kind of is within the realm of this question, which is it better to work too hard"},{"startTime":1726.027,"endTime":1733.163,"body":"or not work hard enough?"},{"startTime":1733.163,"endTime":1742.449,"body":"I'll just say that when I do opt to work less hard, I will usually compensate that by"},{"startTime":1733.163,"endTime":1742.449,"body":"adding a little bit of extra volume in that case."},{"startTime":1745.241,"endTime":1746.067,"body":"Thanks"},{"startTime":1748.139,"endTime":1749.591,"body":"And Aaron is still out."},{"startTime":1749.591,"endTime":1758.08,"body":"So the next question is, is the periodization model from N1 applicable for competitive"},{"startTime":1749.591,"endTime":1758.08,"body":"bodybuilders?"},{"startTime":1759.102,"endTime":1766.284,"body":"And first, I think it would be prudent for us to go over what the N1."},{"startTime":1768.909,"endTime":1771.551,"body":"what the N1 periodization model is."},{"startTime":1771.671,"endTime":1785.062,"body":"And so the way that they do things that's slightly different than maybe, I don't know what"},{"startTime":1771.671,"endTime":1785.062,"body":"you would say, typical hypertrophy science that you see out there is that instead of just"},{"startTime":1785.062,"endTime":1794.269,"body":"always living in hypertrophy, which I think is a fine approach as well, they jump out of"},{"startTime":1785.062,"endTime":1794.269,"body":"hypertrophy for specific purposes."},{"startTime":1796.235,"endTime":1802.578,"body":"And it's not like they're just jumping out of hypertrophy for the sake of, it's time, you"},{"startTime":1796.235,"endTime":1802.578,"body":"it's been 12 weeks."},{"startTime":1802.578,"endTime":1806.01,"body":"We need to now go do this strength phase or this metabolic phase."},{"startTime":1806.01,"endTime":1816.936,"body":"They're literally jumping out of the hypertrophy phases based on signals that they receive"},{"startTime":1806.01,"endTime":1816.936,"body":"from the training of the client and the feedback and the check-ins and all that stuff to"},{"startTime":1816.936,"endTime":1822.719,"body":"basically determine that their adaptations aren't occurring at the rate as fast as they"},{"startTime":1816.936,"endTime":1822.719,"body":"would like them to occur."},{"startTime":1823.94,"endTime":1825.977,"body":"And so you'll jump out of hypertrophy"},{"startTime":1825.977,"endTime":1830.758,"body":"to create better adaptations over time."},{"startTime":1831.098,"endTime":1843.322,"body":"So for example, if you're in a hypertrophy phase and you're realizing that this person is"},{"startTime":1831.098,"endTime":1843.322,"body":"very sluggish, they're starting to gain a bunch of body weight, they're taking longer rest"},{"startTime":1843.322,"endTime":1848.003,"body":"between sets, which is making their sessions a little bit less efficient."},{"startTime":1848.563,"endTime":1855.185,"body":"This person might be a perfect candidate to jump out and go into like a metabolic"},{"startTime":1848.563,"endTime":1855.185,"body":"metabolite type phase where you"},{"startTime":1855.265,"endTime":1874.2,"body":"do more short overload movements, you take shorter rest between sets, and it's about"},{"startTime":1855.265,"endTime":1874.2,"body":"volume accumulation at the short position more so than it is about the typical things that"},{"startTime":1874.2,"endTime":1876.071,"body":"you would focus on in hypertrophy."},{"startTime":1876.071,"endTime":1880.932,"body":"So Aaron, we are, Aaron's back, we're talking about the N1 periodization question."},{"startTime":1881.092,"endTime":1883.309,"body":"I answered the prior one before that."},{"startTime":1883.309,"endTime":1887.391,"body":"So we'll kick it back to you for question number four after we finish N1 here."},{"startTime":1888.032,"endTime":1893.094,"body":"So basically that would be a reason to drop out of hypertrophy and go into the metabolic"},{"startTime":1888.032,"endTime":1893.094,"body":"phase."},{"startTime":1893.855,"endTime":1898.417,"body":"Alternatively, you might find that somebody is lacking neural drive."},{"startTime":1898.417,"endTime":1905.46,"body":"They're just kind of like going through the motions, the movements aren't feeling super"},{"startTime":1898.417,"endTime":1905.46,"body":"crisp."},{"startTime":1907.971,"endTime":1914.385,"body":"they're just not able to manifest strength progress in the same manner that they were"},{"startTime":1907.971,"endTime":1914.385,"body":"prior during their hypertrophy phase."},{"startTime":1914.385,"endTime":1928.613,"body":"And so this might be a great reason to jump out and do just a very, very short phase of"},{"startTime":1914.385,"endTime":1928.613,"body":"lower reps, longer rest periods, focusing on really exploding on reps and getting the most"},{"startTime":1928.613,"endTime":1933.096,"body":"muscle tension that you can on these kind of lower rep sets."},{"startTime":1933.096,"endTime":1935.977,"body":"And so in either case, you..."},{"startTime":1935.981,"endTime":1943.645,"body":"are jumping out of hypertrophy just for a very brief amount of time to create or elicit an"},{"startTime":1935.981,"endTime":1943.645,"body":"adaptation so that you can get back in hypertrophy really quickly."},{"startTime":1943.765,"endTime":1953.03,"body":"And so when you ask whether this question, whether this type of periodization is pertinent"},{"startTime":1943.765,"endTime":1953.03,"body":"to competitive bodybuilders, I would say that it's, it's pertinent to anybody who's doing"},{"startTime":1953.03,"endTime":1959.674,"body":"hypertrophy training and realizing that maybe the hypertrophy training isn't as effective"},{"startTime":1953.03,"endTime":1959.674,"body":"as it was a month or two prior."},{"startTime":1959.674,"endTime":1965.677,"body":"Like, what do you do, dear listener, when you are doing a hypertrophy phase and"},{"startTime":1965.751,"endTime":1972.365,"body":"you're butting up against a wall and things aren't progressing or feeling as crisp as they"},{"startTime":1965.751,"endTime":1972.365,"body":"were a couple months prior."},{"startTime":1972.526,"endTime":1975.868,"body":"Maybe you take a deload week and you start to rebuild back up."},{"startTime":1975.868,"endTime":1983.804,"body":"I mean, there's a number of different options you could do, but another option, another"},{"startTime":1975.868,"endTime":1983.804,"body":"viable option is going into a short metabolic phase or going into a short neural strength"},{"startTime":1983.804,"endTime":1984.395,"body":"phase."},{"startTime":1984.395,"endTime":1988.137,"body":"So it's just different ways to achieve the same thing."},{"startTime":1988.638,"endTime":1993.481,"body":"periodization model is super effective, very well thought out."},{"startTime":1993.597,"endTime":1996.939,"body":"And honestly, they don't spend tons and tons of time in these other phases."},{"startTime":1996.939,"endTime":2004.123,"body":"It's just a matter of getting out long enough so that you can create some new adaptations"},{"startTime":1996.939,"endTime":2004.123,"body":"that then help the hypertrophy cause."},{"startTime":2004.283,"endTime":2009.986,"body":"So keeping in mind that, you know, of their year, 45 weeks of it are probably still"},{"startTime":2004.283,"endTime":2009.986,"body":"hypertrophy."},{"startTime":2009.986,"endTime":2014.248,"body":"And then you have, you know, seven weeks of different neural metabolic stuff thrown in"},{"startTime":2009.986,"endTime":2014.248,"body":"there."},{"startTime":2014.348,"endTime":2019.231,"body":"I think it's important to remember that and that hypertrophy is the goal in their training"},{"startTime":2014.348,"endTime":2019.231,"body":"as well."},{"startTime":2019.291,"endTime":2022.797,"body":"And why you jump out of hypertrophy really is just so that you can then get"},{"startTime":2022.797,"endTime":2024.305,"body":"better hypertrophy."},{"startTime":2024.305,"endTime":2026.302,"body":"So anything to add to that, Aaron?"},{"startTime":2026.782,"endTime":2034.026,"body":"No, mean, the only thing I would say is only because it uses the term competitive"},{"startTime":2026.782,"endTime":2034.026,"body":"bodybuilders, right?"},{"startTime":2034.506,"endTime":2045.973,"body":"I don't think anything that you said is untrue in that context, but a lot of those"},{"startTime":2034.506,"endTime":2045.973,"body":"motivations are probably, I wouldn't even call them motivations."},{"startTime":2046.793,"endTime":2047.914,"body":"What would we call it?"},{"startTime":2047.914,"endTime":2055.398,"body":"Like the things where you're you're finding you don't have neural drive or you don't have,"},{"startTime":2047.914,"endTime":2055.398,"body":"you're just not really feeling your training that much anymore, something like that."},{"startTime":2055.956,"endTime":2056.888,"body":"I think they're all valid."},{"startTime":2056.888,"endTime":2058.42,"body":"I'm not saying I don't think any of it is valid."},{"startTime":2058.42,"endTime":2064.1369999999997,"body":"I think in those competitive bodybuilders, things like that, when those things show up,"},{"startTime":2058.42,"endTime":2064.1369999999997,"body":"people just push through anyway."},{"startTime":2064.5789999999997,"endTime":2066.822,"body":"And that's where I think it might be one of those."},{"startTime":2069.6059999999998,"endTime":2071.748,"body":"Again, I don't think it's untrue."},{"startTime":2071.748,"endTime":2077.433,"body":"I think they probably just wouldn't get to that because of competitive reasons."},{"startTime":2077.433,"endTime":2077.803,"body":"Yeah."},{"startTime":2077.803,"endTime":2078.153,"body":"Yeah."},{"startTime":2078.153,"endTime":2080.236,"body":"Interesting, interesting perspective."},{"startTime":2080.236,"endTime":2081.106,"body":"Okay."},{"startTime":2081.207,"endTime":2083.609,"body":"we'll drop it back to question number four here."},{"startTime":2083.83,"endTime":2089.867,"body":"what is Straker's plan to increase fertility for starting a family next year or the year"},{"startTime":2083.83,"endTime":2089.867,"body":"after?"},{"startTime":2090.4,"endTime":2092.072,"body":"So the plan is next year."},{"startTime":2092.072,"endTime":2093.363,"body":"I'm very excited about it."},{"startTime":2093.363,"endTime":2095.234,"body":"Thank you for the great question."},{"startTime":2096.035,"endTime":2111.45,"body":"And the answer is there are hormones that you use to get your fertility back because the"},{"startTime":2096.035,"endTime":2111.45,"body":"other hormones that you were using took your fertility away pretty much."},{"startTime":2112.051,"endTime":2115.744,"body":"So I have here some things, my plan."},{"startTime":2115.744,"endTime":2122.177,"body":"currently, I've done a very fair amount of research on this because it was a very, very"},{"startTime":2115.744,"endTime":2122.177,"body":"large personal concern of mine."},{"startTime":2122.278,"endTime":2133.743,"body":"Recombinant follicle stimulating hormone is going to be likely the base of that protocol"},{"startTime":2122.278,"endTime":2133.743,"body":"with the addition of HCG, which is human chorionic gonadotropin."},{"startTime":2135.805,"endTime":2136.985,"body":"Let me continue on."},{"startTime":2136.985,"endTime":2143.229,"body":"Sometimes HMG, human menopausal gonadotropin, is used instead of FSH."},{"startTime":2143.309,"endTime":2145.588,"body":"And then also sometimes a CIRM"},{"startTime":2145.588,"endTime":2149.331,"body":"like tamoxifen or clomid is also used."},{"startTime":2149.331,"endTime":2155.284,"body":"But my plan personally will be the recombinant follicle stimulating hormone and HCG."},{"startTime":2156.386,"endTime":2162.93,"body":"If this is something that you might be interested in or something like that, there is so"},{"startTime":2156.386,"endTime":2162.93,"body":"much published research on this."},{"startTime":2163.171,"endTime":2167.013,"body":"And it's very, how would I even call it funny?"},{"startTime":2167.013,"endTime":2172.537,"body":"It's concerning to me because it's still like a very common thought to go, if you do this,"},{"startTime":2167.013,"endTime":2172.537,"body":"you can't have kids."},{"startTime":2172.537,"endTime":2174.238,"body":"And like people really think that."},{"startTime":2174.238,"endTime":2175.018,"body":"It's not the truth."},{"startTime":2175.018,"endTime":2175.678,"body":"It's not the truth."},{"startTime":2175.678,"endTime":2186.781,"body":"We it's just I just don't think some things are maybe approved in certain countries and"},{"startTime":2175.678,"endTime":2186.781,"body":"it's very like a gray area, but we have top level competitive bodybuilders who are at the"},{"startTime":2186.781,"endTime":2192.443,"body":"peak of their career having children using incredible amounts of steroids."},{"startTime":2193.163,"endTime":2196.604,"body":"It's just requires further interventions of other things."},{"startTime":2196.604,"endTime":2197.614,"body":"And I'll wrap up with this."},{"startTime":2197.614,"endTime":2204.212,"body":"Ironically, a lot of these medications are the same medications that women use for"},{"startTime":2197.614,"endTime":2204.212,"body":"fertility."},{"startTime":2204.212,"endTime":2212.591,"body":"right, which I learned in the hospital when we went to do fertility things in Bangkok a"},{"startTime":2204.212,"endTime":2212.591,"body":"few months ago, I was like, I know all about these things actually, as we were sitting in"},{"startTime":2212.591,"endTime":2216.014,"body":"the meetings, which was unexpected."},{"startTime":2218.706,"endTime":2219.951,"body":"That's cool."},{"startTime":2219.951,"endTime":2224.767,"body":"mean, you're like basically a female pregnancy doctor at this point."},{"startTime":2225.61,"endTime":2228.591,"body":"terms of the research I've potentially."},{"startTime":2229.372,"endTime":2230.573,"body":"Alright, cool."},{"startTime":2230.573,"endTime":2232.155,"body":"I obviously have nothing to add to that."},{"startTime":2232.155,"endTime":2236.529,"body":"So we'll move on to the next question, which is I love this question."},{"startTime":2236.529,"endTime":2243.247,"body":"I don't know if you've put much thought into this, Aaron, but how do you think your"},{"startTime":2236.529,"endTime":2243.247,"body":"training will change in your 60s and 70s?"},{"startTime":2245.622,"endTime":2254.942,"body":"I'm probably just gonna be one of those old dudes in the gym doing just absolutely bonkers"},{"startTime":2245.622,"endTime":2254.942,"body":"things that don't make any sense like we see right now, unfortunately."},{"startTime":2256.802,"endTime":2258.082,"body":"60s, I don't know."},{"startTime":2258.082,"endTime":2262.441,"body":"I would imagine it's going to be a lot more cardiovascular focused."},{"startTime":2263.302,"endTime":2272.964,"body":"I feel like into the 60s and 70s, there's some weight training still going on just to try"},{"startTime":2263.302,"endTime":2272.964,"body":"and maintain bone density."},{"startTime":2273.204,"endTime":2285.33,"body":"you know, from a quality of life standpoint, but trying to stay active, I would say, and"},{"startTime":2273.204,"endTime":2285.33,"body":"keep all of my normal day-to-day mobility and those sorts of things and just enjoy it,"},{"startTime":2285.33,"endTime":2285.762,"body":"really."},{"startTime":2285.762,"endTime":2289.044,"body":"I would say that would be my goal, I think, at that time in my life."},{"startTime":2290.873,"endTime":2303.393,"body":"Yeah, it's an interesting question because if you would have asked me this question two"},{"startTime":2290.873,"endTime":2303.393,"body":"years ago, I probably would have told you that I'd be doing basically what I'm doing right"},{"startTime":2303.393,"endTime":2310.193,"body":"now, which is that I'd be doing two times a week full body training and that I'd be doing"},{"startTime":2303.393,"endTime":2310.193,"body":"a bunch of cardio."},{"startTime":2311.073,"endTime":2320.273,"body":"Upon further thought, now that I am doing that and I'm thinking about what does this look"},{"startTime":2311.073,"endTime":2320.273,"body":"like 20 to 30 years from now,"},{"startTime":2321.593,"endTime":2332.353,"body":"I think it's highly likely that I am not training everything to failure like I am now or"},{"startTime":2321.593,"endTime":2332.353,"body":"within like one RIR and like RDLs and hack squats."},{"startTime":2333.573,"endTime":2346.633,"body":"While Aaron was gone, I used the example of saying that oftentimes when I'm in the gym or"},{"startTime":2333.573,"endTime":2346.633,"body":"I go into the gym and my intent is to do two sets of five to eight to failure, even now,"},{"startTime":2346.633,"endTime":2351.303,"body":"I'll often audible to doing a five by five at a 10 RM."},{"startTime":2352.281,"endTime":2360.581,"body":"And there's something very effective still about doing a five by five at a 10 RM because"},{"startTime":2352.281,"endTime":2360.581,"body":"the weight is heavy and those sets are still effective."},{"startTime":2360.641,"endTime":2367.801,"body":"But mentally, psychologically, it feels, I don't want to say easier because you're having"},{"startTime":2360.641,"endTime":2367.801,"body":"to do more sets."},{"startTime":2367.801,"endTime":2375.341,"body":"You're having to get under the load more times, but there's something less stressful about"},{"startTime":2367.801,"endTime":2375.341,"body":"not having to go to failure on every one of those sets."},{"startTime":2375.341,"endTime":2377.041,"body":"And so I think."},{"startTime":2379.139,"endTime":2389.645,"body":"Given what we know at this point in the research that there's still very effective"},{"startTime":2379.139,"endTime":2389.645,"body":"training at two or three RIR compared to going all the way to failure, I think I probably"},{"startTime":2389.645,"endTime":2394.437,"body":"end up taking a bit more advantage of that and training a bit further from failure."},{"startTime":2394.798,"endTime":2406.434,"body":"I probably become a bit less neurotic about my exercise selection and I tend to focus more"},{"startTime":2394.798,"endTime":2406.434,"body":"on, I will tend to focus more on just big compound movements that train a lot of"},{"startTime":2406.434,"endTime":2407.927,"body":"musculature at once."},{"startTime":2407.927,"endTime":2415.981,"body":"not worrying so much about isolating every single muscle group at the short position and"},{"startTime":2407.927,"endTime":2415.981,"body":"the length and position and all of that stuff."},{"startTime":2418.142,"endTime":2425.465,"body":"It's likely that I will probably start including a bit more mobility and stability"},{"startTime":2418.142,"endTime":2425.465,"body":"training."},{"startTime":2425.506,"endTime":2432.669,"body":"And so I don't really do much mobility at all at this point because I naturally born with"},{"startTime":2425.506,"endTime":2432.669,"body":"decent mobility in the majority of my joint structures."},{"startTime":2433.239,"endTime":2442.683,"body":"And then training under load, like weighted stretching, for example, sitting at the bottom"},{"startTime":2433.239,"endTime":2442.683,"body":"of a squat, the bottom of an RDL, bottom of a chest press, these things stretch out the"},{"startTime":2442.683,"endTime":2444.784,"body":"musculature as well and the tendons."},{"startTime":2444.784,"endTime":2446.315,"body":"So I think there's value there."},{"startTime":2446.315,"endTime":2449.856,"body":"But I do think stability training is something that would be good."},{"startTime":2450.076,"endTime":2460.611,"body":"For example, like right now, I try to put my sock on every morning by doing a single leg"},{"startTime":2450.076,"endTime":2460.611,"body":"RDL to grab the sock off the ground and then staying perched on one leg."},{"startTime":2460.611,"endTime":2469.356,"body":"you know, bending down and putting the sock on and then switching legs, doing a single leg"},{"startTime":2460.611,"endTime":2469.356,"body":"RDL to the ground, grabbing the other sock, doing the same thing, things like that."},{"startTime":2469.356,"endTime":2481.252,"body":"I think I'm going to become more focused on as I get older in making sure that I have the"},{"startTime":2469.356,"endTime":2481.252,"body":"balance and stability on one leg, possibly some more lateral movement, possibly some more"},{"startTime":2481.252,"endTime":2487.061,"body":"like dynamic work, like stepping up and stepping down off of objects, stuff like that."},{"startTime":2487.061,"endTime":2490.197,"body":"I don't think it's going to change a ton, though, like"},{"startTime":2492.279,"endTime":2502.522,"body":"Looking at my parents, one of the things there in their early seventies, one of the things"},{"startTime":2492.279,"endTime":2502.522,"body":"I noticed with older people in my life at the moment is that so much of their life is"},{"startTime":2502.522,"endTime":2509.794,"body":"consumed by the different appointments that they have every day to keep themselves"},{"startTime":2502.522,"endTime":2509.794,"body":"functioning in the way that they want to function."},{"startTime":2509.874,"endTime":2519.066,"body":"And it's almost like you have to be retired to live that life because if you're 70 and"},{"startTime":2509.874,"endTime":2519.066,"body":"you're working a full-time job, my parents wouldn't be able to physically take care of"},{"startTime":2519.066,"endTime":2521.957,"body":"what they believe are all of their individual needs."},{"startTime":2522.133,"endTime":2523.965,"body":"I want to avoid being in that position."},{"startTime":2523.965,"endTime":2531.761,"body":"I don't want my life at 70 to be driving to this appointment and that appointment and this"},{"startTime":2523.965,"endTime":2531.761,"body":"body work session and that whatever, whatever."},{"startTime":2531.761,"endTime":2544.322,"body":"Like my goal is to get to a point where my strength and muscle mass and my cardiovascular"},{"startTime":2531.761,"endTime":2544.322,"body":"ability keep my health in a position where that covers the majority of the bases and then"},{"startTime":2544.322,"endTime":2550.536,"body":"filling in the gaps with like mobility, stability, farmers carries things along those"},{"startTime":2544.322,"endTime":2550.536,"body":"lines."},{"startTime":2552.289,"endTime":2558.167,"body":"And yeah, like I said, working a bit less close to failure with bigger compound movements,"},{"startTime":2552.289,"endTime":2558.167,"body":"et cetera."},{"startTime":2559.54,"endTime":2560.622,"body":"a really, really good answer."},{"startTime":2560.622,"endTime":2562.941,"body":"I hope I care as much as I do now."},{"startTime":2564.225,"endTime":2565.977,"body":"Yeah, that's another another good point."},{"startTime":2565.977,"endTime":2570.271,"body":"Like you see those people as they get older and they just like don't give a fuck about"},{"startTime":2565.977,"endTime":2570.271,"body":"anything."},{"startTime":2570.271,"endTime":2577.117,"body":"And they're just like, they're just like the most confident person just you know, hey, I'm"},{"startTime":2570.271,"endTime":2577.117,"body":"going to die in the next decade or two."},{"startTime":2577.117,"endTime":2580.981,"body":"So what does it matter at this point, you know, and there's something like awesome about"},{"startTime":2577.117,"endTime":2580.981,"body":"that too."},{"startTime":2580.981,"endTime":2583.013,"body":"Like I love I love that attitude."},{"startTime":2583.013,"endTime":2585.695,"body":"And I look forward to being there someday as well."},{"startTime":2585.706,"endTime":2586.556,"body":"Yeah."},{"startTime":2587.289,"endTime":2588.869,"body":"All right."},{"startTime":2589.311,"endTime":2590.471,"body":"What is this one?"},{"startTime":2590.471,"endTime":2596.356,"body":"How to best ensure progress when you are using two different gyms with different types of"},{"startTime":2590.471,"endTime":2596.356,"body":"equipment."},{"startTime":2596.356,"endTime":2603.881,"body":"Exercises are the same, but I imagine you just have to be really honest with RIR on each"},{"startTime":2596.356,"endTime":2603.881,"body":"exercise if it's being done on different equipment."},{"startTime":2603.881,"endTime":2604.751,"body":"What are your thoughts, Aaron?"},{"startTime":2604.751,"endTime":2610.135,"body":"I think this is actually probably pretty applicable to you in that you train in commercial"},{"startTime":2604.751,"endTime":2610.135,"body":"gyms more than I do."},{"startTime":2610.546,"endTime":2616.271,"body":"I would progress each piece of equipment independently."},{"startTime":2616.271,"endTime":2617.972,"body":"That's exactly what I do."},{"startTime":2618.113,"endTime":2626.129,"body":"I'll have like, I'm doing, let's use the example, leg extensions and I'll put in like, gym"},{"startTime":2618.113,"endTime":2626.129,"body":"I'm at, brand of leg extension, leg extension."},{"startTime":2626.129,"endTime":2632.385,"body":"If I'm training at another gym, gym I'm at, brand leg extension or brand leg extension."},{"startTime":2632.385,"endTime":2638.554,"body":"You're not gonna be able to, like 100 pounds on an arsenal leg extension is going to be"},{"startTime":2632.385,"endTime":2638.554,"body":"vast."},{"startTime":2638.554,"endTime":2646.41,"body":"I maybe not vastly significant of enough of a difference than a leg extension by Watson or"},{"startTime":2638.554,"endTime":2646.41,"body":"prime or something like that."},{"startTime":2646.41,"endTime":2653.406,"body":"You just it will be hell trying to do the calculations and wondering why you're why this"},{"startTime":2646.41,"endTime":2653.406,"body":"one was harder this week."},{"startTime":2653.406,"endTime":2659.44,"body":"Just progress them independently is I think the only really good answer to that question"},{"startTime":2653.406,"endTime":2659.44,"body":"there."},{"startTime":2660.127,"endTime":2663.739,"body":"Yeah, I think that ultimately that makes the most sense."},{"startTime":2663.879,"endTime":2668.741,"body":"The piece I'll add here is that this person is following my programming."},{"startTime":2668.982,"endTime":2677.857,"body":"And the way that I program is with that kind of descending RIR into partials and then into"},{"startTime":2668.982,"endTime":2677.857,"body":"rest pause sets and then into like reverse drop sets and lengthen sets."},{"startTime":2677.857,"endTime":2682.959,"body":"And there's a kind of natural progression where we go from starting at say two RIR on a"},{"startTime":2677.857,"endTime":2682.959,"body":"leg extension."},{"startTime":2682.959,"endTime":2687.152,"body":"And then by week six, it's not two RIR on the leg extension anymore."},{"startTime":2687.152,"endTime":2690.115,"body":"It's a completely different looking protocol that was"},{"startTime":2690.115,"endTime":2692.547,"body":"progressed over that six week period."},{"startTime":2692.547,"endTime":2702.894,"body":"And so if you're following a program where every week is, you know, pretty much rinse and"},{"startTime":2692.547,"endTime":2702.894,"body":"repeat, same exercise to failure, I think Aaron's approach is a hundred percent spot on."},{"startTime":2702.894,"endTime":2710.589,"body":"You're just like, Hey, I went to failure and got 10 reps at 200 this week on this machine,"},{"startTime":2702.894,"endTime":2710.589,"body":"but it was one 60 and this machine, like whatever, doesn't matter."},{"startTime":2710.589,"endTime":2712.219,"body":"You track those independently."},{"startTime":2712.34,"endTime":2719.364,"body":"As far as my programming goes with the descending RIR and the partials and all that stuff"},{"startTime":2712.34,"endTime":2719.364,"body":"and the progression model that's built in there."},{"startTime":2719.905,"endTime":2725.569,"body":"Yeah, I think this person is exactly right in saying that you just have to be really"},{"startTime":2719.905,"endTime":2725.569,"body":"honest with your RIR."},{"startTime":2725.569,"endTime":2740.037,"body":"And remember that, like going back to that very first question in our podcast today about"},{"startTime":2725.569,"endTime":2740.037,"body":"progressive overload, that you don't have to neurotically see progress every week that"},{"startTime":2740.037,"endTime":2744.94,"body":"you're adding a rep or adding 2.5 pounds or whatever it is to elicit progress."},{"startTime":2747.281,"endTime":2750.922,"body":"adaptation that's occurring is almost like a callus on the muscle, right?"},{"startTime":2750.922,"endTime":2754.603,"body":"It's the tension that's creating this callus."},{"startTime":2754.603,"endTime":2757.004,"body":"Eventually it heals, it grows, et cetera, et cetera."},{"startTime":2757.004,"endTime":2758.484,"body":"I know that's not exactly how it goes."},{"startTime":2758.484,"endTime":2763.126,"body":"I'm just, you know, for the layman, just kind of putting it out there that way."},{"startTime":2763.126,"endTime":2772.489,"body":"And, and as long as you're honest with your RIRs and you're hitting the progression with"},{"startTime":2763.126,"endTime":2772.489,"body":"the partials or the reverse drop sets or whatever it is, it shouldn't matter so much what"},{"startTime":2772.489,"endTime":2773.769,"body":"equipment you're using."},{"startTime":2775.101,"endTime":2776.413,"body":"Yeah, okay, that's a good one."},{"startTime":2776.413,"endTime":2779.495,"body":"one over to you too, because another commercial gym question."},{"startTime":2780.096,"endTime":2787.02,"body":"How to handle machines or benches being taken at a commercial gym and then exercise"},{"startTime":2780.096,"endTime":2787.02,"body":"sequencing."},{"startTime":2787.02,"endTime":2797.186,"body":"like basically if the workout has leg extension, hack squat, Bulgarian split squat, and"},{"startTime":2787.02,"endTime":2797.186,"body":"that's the normal order you do them in."},{"startTime":2797.186,"endTime":2803.189,"body":"But one day you go in and say the leg extension, there's a line a mile long for the leg"},{"startTime":2797.186,"endTime":2803.189,"body":"extension."},{"startTime":2803.771,"endTime":2804.342,"body":"What do you do?"},{"startTime":2804.342,"endTime":2805.185,"body":"Do you substitute?"},{"startTime":2805.185,"endTime":2807.581,"body":"you change exercise order or wait it out?"},{"startTime":2807.796,"endTime":2810.327,"body":"Yeah, I like the practical example."},{"startTime":2810.327,"endTime":2819.271,"body":"So what I encourage, if it is a pin loaded exercise, go up and ask the person if you can"},{"startTime":2810.327,"endTime":2819.271,"body":"work in with them, right?"},{"startTime":2819.271,"endTime":2822.692,"body":"It's, it will save you so much time."},{"startTime":2822.692,"endTime":2826.924,"body":"If that person is doing any remotely training, that's worth anything."},{"startTime":2826.924,"endTime":2828.164,"body":"They're going to perform their set."},{"startTime":2828.164,"endTime":2830.756,"body":"They're going to have two minutes rest, something like that."},{"startTime":2830.756,"endTime":2834.387,"body":"You do yours, you do your weight, you push the pin back to their weight."},{"startTime":2834.387,"endTime":2837.014,"body":"Like it's very, very easy to share a machine."},{"startTime":2837.014,"endTime":2839.854,"body":"Personally, if I'm on a machine, someone's like, how many sets do have left?"},{"startTime":2839.854,"endTime":2842.254,"body":"like, hey, maybe three or two or whatever."},{"startTime":2842.254,"endTime":2843.304,"body":"But do you want to work in with me?"},{"startTime":2843.304,"endTime":2844.614,"body":"And I encourage them, right?"},{"startTime":2844.614,"endTime":2845.594,"body":"I have downtime."},{"startTime":2845.594,"endTime":2846.834,"body":"You can use it."},{"startTime":2846.834,"endTime":2848.514,"body":"That is my recommendation."},{"startTime":2848.514,"endTime":2852.054,"body":"Something like a hack squat, it's plate loaded."},{"startTime":2852.114,"endTime":2855.254,"body":"Maybe people don't want to be changing that many plates, et cetera, et cetera."},{"startTime":2855.254,"endTime":2858.714,"body":"It would force you to warm up faster, which I wouldn't recommend."},{"startTime":2858.714,"endTime":2861.494,"body":"That I would wait for."},{"startTime":2861.754,"endTime":2865.066,"body":"For something like using the same exact example Brian said,"},{"startTime":2865.066,"endTime":2867.811,"body":"leg extension, hack squat, Bulgarian split squat."},{"startTime":2867.811,"endTime":2872.398,"body":"I think if you change that order you are going to, it would be a."},{"startTime":2874.964,"endTime":2878.796,"body":"I don't want to say significant, but I don't want to say insignificant."},{"startTime":2879.857,"endTime":2883.439,"body":"I think it will impact your performance, and then it will cloud things."},{"startTime":2883.439,"endTime":2885.19,"body":"I don't think it will be insignificant."},{"startTime":2885.19,"endTime":2888.361,"body":"That's what I mean by changing that exercise order."},{"startTime":2889.302,"endTime":2890.623,"body":"I personally do not."},{"startTime":2890.623,"endTime":2896.166,"body":"I will wait for something, because those progressions are worth everything to me."},{"startTime":2898.061,"endTime":2898.711,"body":"Yeah, I agree."},{"startTime":2898.711,"endTime":2901.144,"body":"think that last sentence is exactly the way I feel about it."},{"startTime":2901.144,"endTime":2913.373,"body":"During my times where I would be on spring break and we'd be in San Diego for six weeks or"},{"startTime":2901.144,"endTime":2913.373,"body":"the very rare times that I do go to commercial gyms, I will almost always wait it out."},{"startTime":2914.615,"endTime":2916.216,"body":"And I'm very obvious about it too."},{"startTime":2916.216,"endTime":2921.08,"body":"Like I'll walk up and I'll put my bag down next to the machine and be like, hey, how much"},{"startTime":2916.216,"endTime":2921.08,"body":"you got left?"},{"startTime":2921.08,"endTime":2922.301,"body":"Okay, I'm next."},{"startTime":2922.301,"endTime":2923.782,"body":"You know, or whatever it is."},{"startTime":2923.782,"endTime":2927.309,"body":"The first attempt would be like Aaron said, to try to work in and see if we can do that."},{"startTime":2927.309,"endTime":2939.968,"body":"But if that's not an option, like I'm thinking specifically about the there was one"},{"startTime":2927.309,"endTime":2939.968,"body":"functional trainer at the gym in San Diego, which is nuts that on this made three levels,"},{"startTime":2939.968,"endTime":2941.839,"body":"there were more functional trainers upstairs, whatever."},{"startTime":2941.839,"endTime":2949.224,"body":"But in this one room that I like to be in for shoulders and arms, there was one functional"},{"startTime":2941.839,"endTime":2949.224,"body":"trainer and there would always be people waiting to use it."},{"startTime":2949.224,"endTime":2956.501,"body":"So I would just literally like go in, set my bag down, squat down next to the machine and"},{"startTime":2949.224,"endTime":2956.501,"body":"just perch there."},{"startTime":2956.501,"endTime":2964.012,"body":"until the person was done and just kind of play on my phone, set up my training, enter my"},{"startTime":2956.501,"endTime":2964.012,"body":"weights that I plan on using, et cetera, et cetera."},{"startTime":2964.033,"endTime":2966.356,"body":"And that's the way that I would usually handle it."},{"startTime":2966.356,"endTime":2967.237,"body":"Now,"},{"startTime":2969.505,"endTime":2973.647,"body":"especially in that example of leg extension, hack squat, Bulgarian."},{"startTime":2973.647,"endTime":2977.048,"body":"I think changing the order makes a huge difference."},{"startTime":2977.589,"endTime":2991.075,"body":"If it's a different day and say that the workout is lateral raise, tricep extension, bicep"},{"startTime":2977.589,"endTime":2991.075,"body":"curl, I have absolutely no problem with you switching that order up because there's no"},{"startTime":2991.075,"endTime":2992.756,"body":"conflict between the movements."},{"startTime":2992.756,"endTime":2996.377,"body":"And I don't think that that affects your performance at all in any way."},{"startTime":2996.537,"endTime":3003.025,"body":"So I think you do have to kind of base it contextually on like what your workout looks"},{"startTime":2996.537,"endTime":3003.025,"body":"like and whether changing that up would have an impact."},{"startTime":3003.872,"endTime":3005.086,"body":"very good answer."},{"startTime":3006.605,"endTime":3009.005,"body":"How did you become an online coach?"},{"startTime":3009.005,"endTime":3011.894,"body":"Can you explain how you started and progressed?"},{"startTime":3014.208,"endTime":3017.704,"body":"feel like this is one we might want to maybe extrapolate into like a bigger."},{"startTime":3017.704,"endTime":3022.103,"body":"I mean, I feel like this I cannot give a decent answer in five minutes, you know."},{"startTime":3022.103,"endTime":3029.177,"body":"Yeah, we've covered this, feel like in two or three prior episodes in more detail, but it"},{"startTime":3022.103,"endTime":3029.177,"body":"has been a while."},{"startTime":3029.178,"endTime":3034.571,"body":"And so I wouldn't be opposed to extrapolating this one out and making an episode out of it"},{"startTime":3029.178,"endTime":3034.571,"body":"at some point."},{"startTime":3034.786,"endTime":3036.577,"body":"I think that would be really good to do."},{"startTime":3036.577,"endTime":3039.492,"body":"I have lot of like bigger opinions about it now."},{"startTime":3039.492,"endTime":3044.358,"body":"I think being a little bit older and deeper into the game and stuff because it's..."},{"startTime":3046.068,"endTime":3047.246,"body":"Yeah, OK, so we'll do this."},{"startTime":3047.246,"endTime":3049.798,"body":"We'll put a full episode out with this one."},{"startTime":3050.969,"endTime":3053.032,"body":"This next one should be pretty easy for you."},{"startTime":3053.032,"endTime":3057.047,"body":"What is a minimum and ideal amount of dietary fat to aim for?"},{"startTime":3057.748,"endTime":3071.542,"body":"So I'll start with minimum that there is a basement on dietary fat intake because it's"},{"startTime":3057.748,"endTime":3071.542,"body":"required for the answer that people most commonly understand is the production of a part,"},{"startTime":3071.542,"endTime":3071.982,"body":"right?"},{"startTime":3071.982,"endTime":3079.414,"body":"It's two part production of cholesterol from that produces our sterol hormones, right?"},{"startTime":3079.414,"endTime":3086.726,"body":"So hormone production is a necessity or sorry, dietary fat is a necessity for hormone"},{"startTime":3079.414,"endTime":3086.726,"body":"production, right?"},{"startTime":3087.294,"endTime":3089.855,"body":"our body will also synthesize cholesterol in the liver."},{"startTime":3089.855,"endTime":3091.414,"body":"So it's only like one part of that."},{"startTime":3091.414,"endTime":3092.376,"body":"So it's one part."},{"startTime":3092.376,"endTime":3096.877,"body":"The part that people often forget about is the absorption of fat soluble vitamins."},{"startTime":3096.877,"endTime":3107.4,"body":"So if dietary fats are too low for too long, things like your absorption of dietary"},{"startTime":3096.877,"endTime":3107.4,"body":"vitamin, or sorry, fat soluble vitamins will be lower, which we do not want."},{"startTime":3107.4,"endTime":3112.562,"body":"Now that basement is actually a lot lower than people will think."},{"startTime":3112.562,"endTime":3113.382,"body":"Now,"},{"startTime":3113.398,"endTime":3116.558,"body":"I don't remember there's a specific milligram per kilogram."},{"startTime":3116.558,"endTime":3119.688,"body":"I have it stored in like my documents I use with my clients."},{"startTime":3119.688,"endTime":3123.498,"body":"So I don't remember off the top of my hand, but I know some baselines for females."},{"startTime":3123.498,"endTime":3125.858,"body":"Let's just use an average size for my male."},{"startTime":3125.858,"endTime":3128.138,"body":"It's low, it's like 35, something like that."},{"startTime":3128.138,"endTime":3129.578,"body":"Maybe even lower, like 30."},{"startTime":3129.578,"endTime":3136.898,"body":"And then for males, it's a little bit higher, about let's call that 10 % higher, 40 to"},{"startTime":3129.578,"endTime":3136.898,"body":"like 42, something like that."},{"startTime":3137.918,"endTime":3139.518,"body":"Now that is the minimum."},{"startTime":3139.518,"endTime":3141.238,"body":"What is ideal?"},{"startTime":3141.238,"endTime":3142.339,"body":"It really depends on things."},{"startTime":3142.339,"endTime":3144.099,"body":"Are we in a calorie deficit?"},{"startTime":3144.099,"endTime":3147.271,"body":"About as close to the bottom as probably possible."},{"startTime":3147.271,"endTime":3157.825,"body":"If you're like a high activity, highly glycolytic activity type of person, if we are in it"},{"startTime":3147.271,"endTime":3157.825,"body":"maintenance a little bit, I would say maintenance makes the most sense to have the highest"},{"startTime":3157.825,"endTime":3161.607,"body":"dietary fat because the goal is just maintaining."},{"startTime":3161.607,"endTime":3165.889,"body":"We use auto regulation to maintain our body weight, that sort of thing."},{"startTime":3165.889,"endTime":3169.75,"body":"And then in caloric surpluses, I actually like to bring it down."},{"startTime":3170.006,"endTime":3177.946,"body":"because of the overfeeding studies and we get less fat overfeeding on carbohydrate as"},{"startTime":3170.006,"endTime":3177.946,"body":"opposed to overfeeding on dietary fats."},{"startTime":3178.866,"endTime":3182.946,"body":"But ideal amount, it's really hard to say."},{"startTime":3183.446,"endTime":3190.766,"body":"There are some recommendations around a percentage of total daily caloric intake."},{"startTime":3190.906,"endTime":3195.246,"body":"I like to keep my female clients around 25%."},{"startTime":3195.246,"endTime":3197.782,"body":"I don't really go under 25 % unless"},{"startTime":3197.782,"endTime":3201.962,"body":"Total calories are very, very high, like in a surplus, for example."},{"startTime":3202.982,"endTime":3210.122,"body":"And then for my males, I will go lower 18 to 20 % if we're like low in a calorie deficit"},{"startTime":3202.982,"endTime":3210.122,"body":"or something like that."},{"startTime":3210.122,"endTime":3215.042,"body":"But again, that's at a middle midline of total caloric intake."},{"startTime":3215.042,"endTime":3223.862,"body":"As you get into the higher caloric intakes, just, don't need just because your calories at"},{"startTime":3215.042,"endTime":3223.862,"body":"3,500 does not mean you need 115 grams of fat, right?"},{"startTime":3223.862,"endTime":3227.682,"body":"Because we have our bases covered in terms of total caloric."},{"startTime":3227.87,"endTime":3228.83,"body":"intake."},{"startTime":3229.171,"endTime":3241.533,"body":"that is what I like to do again, but it's very dependent upon the contextual, the of the"},{"startTime":3229.171,"endTime":3241.533,"body":"client, what their goal is, if they're on, if they're natural, if they are on exogenous"},{"startTime":3241.533,"endTime":3242.934,"body":"hormones and all sorts of things."},{"startTime":3242.934,"endTime":3245.466,"body":"there's numerous facets that come into play."},{"startTime":3246.903,"endTime":3256.676,"body":"Yeah, I'll just add anecdotally that for me, I tend to find 50 or 60 grams to be like the"},{"startTime":3246.903,"endTime":3256.676,"body":"low end for me."},{"startTime":3256.676,"endTime":3260.557,"body":"And if left to my own volition and I'm not tracking or anything, I'll end up way above"},{"startTime":3256.676,"endTime":3260.557,"body":"that."},{"startTime":3260.557,"endTime":3263.188,"body":"So, I mean, everyone's different, but that's, that's how it is for me."},{"startTime":3263.188,"endTime":3265.636,"body":"All right."},{"startTime":3265.636,"endTime":3269.7,"body":"When trying for fat loss, is it important to track three macros?"},{"startTime":3269.7,"endTime":3272.761,"body":"I know some coaches only track protein and calories."},{"startTime":3274.358,"endTime":3279.302,"body":"would say my answer to this depends on the ambition of your goals."},{"startTime":3279.302,"endTime":3287.649,"body":"If you are what we would consider overweight and unhealthy, I do not think that tracking"},{"startTime":3279.302,"endTime":3287.649,"body":"all three matters nearly as much."},{"startTime":3287.649,"endTime":3297.287,"body":"If you get your protein in, you control for total calories, and you are working on"},{"startTime":3287.649,"endTime":3297.287,"body":"improving your lifestyle so that you are not overweight and unhealthy, I think that is"},{"startTime":3297.287,"endTime":3298.998,"body":"sufficiently adequate."},{"startTime":3298.998,"endTime":3303.922,"body":"If you have more objective body composition goals, let's say you're already"},{"startTime":3304.19,"endTime":3309.274,"body":"at a healthy body weight, you know, which is completely subjective, of course."},{"startTime":3309.355,"endTime":3314.549,"body":"And you want to, I don't know, you're looking for the bikini body or the summer body or"},{"startTime":3309.355,"endTime":3314.549,"body":"something like that."},{"startTime":3314.549,"endTime":3327.33,"body":"I do strongly believe that tracking all three, having ranges at least for the other two,"},{"startTime":3314.549,"endTime":3327.33,"body":"if we're not going to be as strict as a set target, does have inherent benefit, yes."},{"startTime":3329.75,"endTime":3331.142,"body":"What are your thoughts, Brian?"},{"startTime":3331.255,"endTime":3332.839,"body":"Yeah, I,"},{"startTime":3335.435,"endTime":3338.268,"body":"I've kind of, such a tough question."},{"startTime":3338.268,"endTime":3348.537,"body":"I do think that it's probably a good idea to track them for at least a period of time in"},{"startTime":3338.268,"endTime":3348.537,"body":"your life so that you become self-aware of what you're putting in your body."},{"startTime":3349.105,"endTime":3355.804,"body":"I tracked them for so long that I actually haven't tracked anything, like nothing, for"},{"startTime":3349.105,"endTime":3355.804,"body":"probably two years at this point."},{"startTime":3355.804,"endTime":3361.109,"body":"And my body does what I want it to do because I understand it well enough."},{"startTime":3361.503,"endTime":3371.44,"body":"Now, if I were on like a dedicated fat loss phase and I was trying to get on stage, do a"},{"startTime":3361.503,"endTime":3371.44,"body":"photo shoot, something along those lines, I think the closer you get to that goal, the"},{"startTime":3371.44,"endTime":3376.163,"body":"margins for error are smaller and you probably need to track a little bit more closely."},{"startTime":3376.163,"endTime":3387.391,"body":"And so I do think it just depends where you are in the phase of your life as far as how"},{"startTime":3376.163,"endTime":3387.391,"body":"close you are to your goals, how hard it is to continue making progress towards your goals"},{"startTime":3387.391,"endTime":3389.732,"body":"and then kind of assessing at that point."},{"startTime":3389.733,"endTime":3390.681,"body":"But if you're like,"},{"startTime":3390.681,"endTime":3395.731,"body":"you hanging around maintenance, you're like, a little deficit, little surplus, you know,"},{"startTime":3390.681,"endTime":3395.731,"body":"maintenance, whatever."},{"startTime":3395.731,"endTime":3399.361,"body":"I'm just kind of like living life, going through things, not super stressed about it."},{"startTime":3399.361,"endTime":3402.221,"body":"Then protein and calories gets you 99 % of the way."},{"startTime":3402.221,"endTime":3409.649,"body":"And I don't really advise too many people to track beyond that until they're like, you"},{"startTime":3402.221,"endTime":3409.649,"body":"know, butting up against a goal and really strong."},{"startTime":3410.228,"endTime":3418.45,"body":"Yeah, I'd say if you're yeah, like Brian said, if you're really new to things, it matters"},{"startTime":3410.228,"endTime":3418.45,"body":"if it's kind of like the bell curve."},{"startTime":3418.45,"endTime":3421.901,"body":"If you're really new to things, it matters because you need to learn."},{"startTime":3421.941,"endTime":3426.522,"body":"If you're in the extreme ends of things, it matters because your goals are really object."},{"startTime":3426.522,"endTime":3430.483,"body":"Once you get into that middle part of the bell curve, I think it matters less."},{"startTime":3430.483,"endTime":3436.865,"body":"The times where I think it does benefit you is learning a little bit more applied"},{"startTime":3430.483,"endTime":3436.865,"body":"principles of nutrition."},{"startTime":3436.865,"endTime":3440.276,"body":"For example, I've had instances where someone"},{"startTime":3440.308,"endTime":3443.04,"body":"It's like, man, I'm just I'm getting my ass kicked in training."},{"startTime":3443.04,"endTime":3445.793,"body":"I can't progress, you know, all these things in their tracking."},{"startTime":3445.793,"endTime":3452.088,"body":"But their carbs, they're eating no fucking carbohydrate because so and so told them that"},{"startTime":3445.793,"endTime":3452.088,"body":"like the high fat diet was better."},{"startTime":3452.088,"endTime":3453.589,"body":"So they're not eating carbs."},{"startTime":3453.589,"endTime":3457.302,"body":"They're doing CrossFit, wondering why their performance sucks and they're getting their"},{"startTime":3453.589,"endTime":3457.302,"body":"ass kicked."},{"startTime":3457.302,"endTime":3462.216,"body":"And I'm like, this is this like that's an example where those sorts of things break down."},{"startTime":3462.717,"endTime":3468.982,"body":"So again, it I think there's there's merit in learning, understanding how your body."},{"startTime":3469.386,"endTime":3471.829,"body":"feels and functions with fueling and stuff."},{"startTime":3471.829,"endTime":3476.896,"body":"again, it's kind of like an increased learning curve or sorry, not an increased learning"},{"startTime":3471.829,"endTime":3476.896,"body":"curve, the bell curve."},{"startTime":3476.896,"endTime":3485.447,"body":"And then in the middle, probably doesn't matter so much in the beginning so that you can"},{"startTime":3476.896,"endTime":3485.447,"body":"learn at the extreme max and of big goals."},{"startTime":3486.109,"endTime":3487.74,"body":"It's very beneficial."},{"startTime":3489.507,"endTime":3494.482,"body":"We have 10 minutes left and eight more questions."},{"startTime":3494.482,"endTime":3497.324,"body":"So we'll get through what we can here."},{"startTime":3499.779,"endTime":3503.912,"body":"how to balance food diversity while also loving the same meals throughout the week."},{"startTime":3506.474,"endTime":3517.363,"body":"There is benefit from the increase in diversity just through exposing your gut microbiome"},{"startTime":3506.474,"endTime":3517.363,"body":"to different nutrient sources and a wider array of beneficial bacteria, right?"},{"startTime":3518.084,"endTime":3519.785,"body":"We have pretty good research on this."},{"startTime":3519.785,"endTime":3530.394,"body":"The parts of the world that eat the most varied diet have the best balance of, sorry, the"},{"startTime":3519.785,"endTime":3530.394,"body":"largest proliferation of a diverse gut microbiome."},{"startTime":3530.394,"endTime":3533.096,"body":"So this is pretty correlative."},{"startTime":3533.296,"endTime":3535.338,"body":"If you're someone, you have great digestion."},{"startTime":3535.338,"endTime":3540.459,"body":"You don't have any digestive issues and you just love the simplicity of Groundhog Day."},{"startTime":3540.718,"endTime":3545.481,"body":"I wouldn't make your life harder just to eat more diverse things."},{"startTime":3545.481,"endTime":3551.422,"body":"What I like to use in this context, when you're eating out, order vegetables you wouldn't"},{"startTime":3545.481,"endTime":3551.422,"body":"normally eat."},{"startTime":3551.422,"endTime":3556.944,"body":"Maybe order a meat you wouldn't normally eat, although there's obviously much fewer types"},{"startTime":3551.422,"endTime":3556.944,"body":"of meats."},{"startTime":3557.384,"endTime":3564.252,"body":"Times that you're already going to be off of your schedule, do some exploring, buy mixed"},{"startTime":3557.384,"endTime":3564.252,"body":"fruits instead of."},{"startTime":3564.252,"endTime":3568.226,"body":"one fruit by mixed vegetables instead of one vegetable."},{"startTime":3568.226,"endTime":3578.074,"body":"But I wouldn't make your life harder just for something as long, just for the searching"},{"startTime":3568.226,"endTime":3578.074,"body":"for this, if your digestion is already pretty solid."},{"startTime":3580.057,"endTime":3580.348,"body":"Cool."},{"startTime":3580.348,"endTime":3582.702,"body":"Yeah, I dig that."},{"startTime":3583.065,"endTime":3583.982,"body":"I agree with all of that."},{"startTime":3583.982,"endTime":3585.931,"body":"don't really have anything to add there."},{"startTime":3587.938,"endTime":3589.044,"body":"Next question."},{"startTime":3589.044,"endTime":3590.929,"body":"one is great for you, Brian."},{"startTime":3590.929,"endTime":3596.622,"body":"How to target a rector's under load with progressive overload."},{"startTime":3597.591,"endTime":3602.665,"body":"Yeah, so I think the first thing here is to note that what the rectors do, what is their"},{"startTime":3597.591,"endTime":3602.665,"body":"function?"},{"startTime":3602.665,"endTime":3606.589,"body":"And they are the antagonist to the abs, to the rectus abdominis."},{"startTime":3606.589,"endTime":3619.1,"body":"And so you guys have probably seen this big push recently in movements doing abs, where"},{"startTime":3606.589,"endTime":3619.1,"body":"all you're doing is extending and flexing the abs."},{"startTime":3619.1,"endTime":3625.869,"body":"So you're not doing these big, long ranges of motion where you're doing like a full sit up"},{"startTime":3619.1,"endTime":3625.869,"body":"from the ground all the way up."},{"startTime":3625.869,"endTime":3636.155,"body":"Those types of movements tend to involve the hip flexors more than the abs because all the"},{"startTime":3625.869,"endTime":3636.155,"body":"abs really do is they extend the spine and flex the spine."},{"startTime":3637.476,"endTime":3640.938,"body":"And the exact opposite is what's happening here with the erectors."},{"startTime":3640.938,"endTime":3643.099,"body":"So you're doing the exact same movement."},{"startTime":3643.099,"endTime":3648.182,"body":"You're flexing and extending the spine, but you're trying to do it under load."},{"startTime":3648.182,"endTime":3652.144,"body":"And so it would be like the reverse of doing a cable crunch or something like that."},{"startTime":3652.144,"endTime":3653.721,"body":"But how can we do that?"},{"startTime":3653.721,"endTime":3668.821,"body":"the most effective ways that I've found are going to the 45 degree hip extension machine"},{"startTime":3653.721,"endTime":3668.821,"body":"and going from a rounded back position into a overextended hyper extended type position"},{"startTime":3668.821,"endTime":3683.031,"body":"and so if you There's videos of this movement on YouTube, but essentially as you get to"},{"startTime":3668.821,"endTime":3683.031,"body":"the bottom of the rep you flex the you stretch the spine which flexes the abs"},{"startTime":3683.031,"endTime":3692.365,"body":"And then as you ascend out of that and you get to the top of the 45 degree hip extension,"},{"startTime":3683.031,"endTime":3692.365,"body":"you stretch the abs, which flexes the spine."},{"startTime":3692.545,"endTime":3700.408,"body":"And so you're able to maneuver the erectors through dynamic ranges of motion in that"},{"startTime":3692.545,"endTime":3700.408,"body":"manner."},{"startTime":3700.949,"endTime":3706.331,"body":"Similarly, you can do things like Jefferson curls, which is kind of like an RDL with a"},{"startTime":3700.949,"endTime":3706.331,"body":"rounded back."},{"startTime":3706.431,"endTime":3707.612,"body":"I love that one too."},{"startTime":3707.612,"endTime":3710.797,"body":"I would be careful doing them heavy until you really kind of."},{"startTime":3710.797,"endTime":3713.939,"body":"get the technique down there so that you don't end up injuring something."},{"startTime":3713.939,"endTime":3723.344,"body":"It really is a matter of coiling and uncoiling your spine like one vertebrae at a time is"},{"startTime":3713.939,"endTime":3723.344,"body":"the way to say that where you're not just going from rounded back to standing up."},{"startTime":3723.344,"endTime":3732.448,"body":"You're trying to go super slow and feel every vertebrae of your back go from rounding to"},{"startTime":3723.344,"endTime":3732.448,"body":"straightening as you as you stand up."},{"startTime":3732.649,"endTime":3738.792,"body":"So those would be my two my two number one go tos and then also understanding that they"},{"startTime":3732.649,"endTime":3738.792,"body":"get hit."},{"startTime":3739.093,"endTime":3744.921,"body":"auxiliary through like your RDLs, your back squats, and a lot of the other stuff that you"},{"startTime":3739.093,"endTime":3744.921,"body":"do anyways."},{"startTime":3746.518,"endTime":3749.668,"body":"So a very, very comprehensive answer by Brian."},{"startTime":3749.668,"endTime":3755.458,"body":"was going to take a little bit more of the like Neanderthal caveman answer."},{"startTime":3755.618,"endTime":3759.168,"body":"You get really strong at RDLs or like a stiff legged deadlift."},{"startTime":3759.168,"endTime":3763.738,"body":"Like you're going to have big spinal erectors, big strong spinal erectors."},{"startTime":3763.858,"endTime":3768.778,"body":"But it depends if you if there's like injury instability type stuff."},{"startTime":3768.778,"endTime":3770.998,"body":"Brian's answer is 100 % best."},{"startTime":3770.998,"endTime":3776.814,"body":"But if you're like, no, I just I have weak erectors relative to the rest of my back"},{"startTime":3770.998,"endTime":3776.814,"body":"muscles or something like that."},{"startTime":3777.106,"endTime":3780.272,"body":"I would encourage just a lot more RDL progression."},{"startTime":3781.133,"endTime":3791.121,"body":"Yeah, I mean, the negative to that though is just that you're because your back is so"},{"startTime":3781.133,"endTime":3791.121,"body":"weak, you're not going to be able to work your hamstrings and glutes to sufficient fatigue"},{"startTime":3791.121,"endTime":3794.344,"body":"because you're going to be limited by your your erectors."},{"startTime":3794.344,"endTime":3805.693,"body":"And so yes, that will get better over time, as Aaron said, but if you need to expedite"},{"startTime":3794.344,"endTime":3805.693,"body":"that process and you want to sort of isolate your erectors without having to also be"},{"startTime":3805.774,"endTime":3809.837,"body":"training the glutes and the hamstrings, I mean, you're going to train them in my examples"},{"startTime":3805.774,"endTime":3809.837,"body":"as well."},{"startTime":3809.837,"endTime":3813.461,"body":"But you're through going from rounding to straightening."},{"startTime":3813.461,"endTime":3818.195,"body":"You're going to get more acute erector work in there."},{"startTime":3818.292,"endTime":3819.317,"body":"Yep, very good."},{"startTime":3819.317,"endTime":3820.231,"body":"Add on."},{"startTime":3821.647,"endTime":3826.593,"body":"Best meal one to two hours before cardio, Brian and Aaron's choice."},{"startTime":3827.976,"endTime":3830.506,"body":"So all good mine, I."},{"startTime":3830.548,"endTime":3834.41,"body":"Because of cardio, it's higher heart rate, I'm breathing harder, those sorts of things."},{"startTime":3834.41,"endTime":3844.938,"body":"I don't like to have a full meal like Ali, maybe like some some puffed rice cereal, maybe"},{"startTime":3834.41,"endTime":3844.938,"body":"a banana away shake, but not really."},{"startTime":3844.938,"endTime":3848.02,"body":"I kind of like to give myself maybe like two hours or something like that."},{"startTime":3848.02,"endTime":3856.788,"body":"I do treat it differently than what I would eat pre-training because, again, high heart"},{"startTime":3848.02,"endTime":3856.788,"body":"rate for a long sustained period, high amounts of breathing."},{"startTime":3856.788,"endTime":3859.68,"body":"and I get really thirsty and I'm like pounding water too."},{"startTime":3859.68,"endTime":3861.421,"body":"And I don't want that sitting in there."},{"startTime":3861.421,"endTime":3863.263,"body":"So I do fuel differently."},{"startTime":3863.263,"endTime":3868.676,"body":"So I would say I fuel less for cardio than I would for like a big training session,"},{"startTime":3863.263,"endTime":3868.676,"body":"personally."},{"startTime":3869.729,"endTime":3877.343,"body":"Yeah, my personal approach is that if it's a zone two zone one, like easy steady state"},{"startTime":3869.729,"endTime":3877.343,"body":"session, I pretty much always go fasted."},{"startTime":3877.343,"endTime":3882.731,"body":"Or I try to make sure there's like a really long distance between eating and training."},{"startTime":3885.493,"endTime":3887.05,"body":"It feels better for me that way."},{"startTime":3887.05,"endTime":3888.6,"body":"I don't feel limited."},{"startTime":3891.233,"endTime":3896.696,"body":"I usually bring a big thing of element mixed with creatine with me."},{"startTime":3896.696,"endTime":3901.699,"body":"So I'll have like one and a half scoops of element and creatine because my zone two rides"},{"startTime":3896.696,"endTime":3901.699,"body":"can get kind of long."},{"startTime":3901.699,"endTime":3904.661,"body":"And so I just want to make sure that I'm keeping the electrolytes coming in."},{"startTime":3904.661,"endTime":3908.162,"body":"The creatine obviously is not acute, but that's just how I mix it."},{"startTime":3909.984,"endTime":3913.706,"body":"So mostly fasted for easier steady state work."},{"startTime":3913.706,"endTime":3918.998,"body":"And then for higher intensity work, it's one of two things."},{"startTime":3918.998,"endTime":3920.229,"body":"It's either."},{"startTime":3920.375,"endTime":3933.251,"body":"I pack my hydropack filled with that glob mixture that I've talked about on here before,"},{"startTime":3920.375,"endTime":3933.251,"body":"which is whey protein, Gatorade, element, and water and ice."},{"startTime":3934.432,"endTime":3944.877,"body":"I'll either pack my backpack with that and I'll just sip on that throughout the ride, or"},{"startTime":3934.432,"endTime":3944.877,"body":"I'll have my typical meal of chicken, rice, and broccoli like an hour and a half to two"},{"startTime":3944.877,"endTime":3945.995,"body":"hours before."},{"startTime":3945.995,"endTime":3951.292,"body":"and then I'll go attack whatever interval workout I'm doing once the food has digested at"},{"startTime":3945.995,"endTime":3951.292,"body":"that point."},{"startTime":3951.693,"endTime":3962.718,"body":"really kind of depends, but definitely having a significant amount of carbs and protein in"},{"startTime":3951.693,"endTime":3962.718,"body":"my system for the higher intensity work seems to be better than doing that fasted for"},{"startTime":3962.718,"endTime":3963.489,"body":"sure."},{"startTime":3964.838,"endTime":3966.064,"body":"100%."},{"startTime":3966.064,"endTime":3969.189,"body":"This one, Brian, I'll kick over to you first, at least."},{"startTime":3969.231,"endTime":3974.642,"body":"Do you think improving cardiovascular health will help with hypertrophy?"},{"startTime":3975.607,"endTime":3976.867,"body":"Yes, 100%."},{"startTime":3976.867,"endTime":3985.941,"body":"So I actually covered this exact topic twice in the last not so long, most recently on the"},{"startTime":3976.867,"endTime":3985.941,"body":"Boost Camp podcast."},{"startTime":3985.941,"endTime":3993.624,"body":"So if you go check out Boost Camp, I did an entire episode on hybrid training and this was"},{"startTime":3985.941,"endTime":3993.624,"body":"literally like one of the questions that came up."},{"startTime":3993.804,"endTime":3999.667,"body":"Prior to that, I was on wits and weights podcast and we discussed that as well."},{"startTime":3999.667,"endTime":4002.328,"body":"So either of those two would be good to check out."},{"startTime":4002.328,"endTime":4005.369,"body":"The wits and weights one I've been on twice and the most recent one was about"},{"startTime":4005.369,"endTime":4007.009,"body":"parenting and fatherhood."},{"startTime":4007.009,"endTime":4008.749,"body":"go back to the first one."},{"startTime":4008.749,"endTime":4013.849,"body":"But basically there are three avenues by which this helps."},{"startTime":4014.909,"endTime":4021.979,"body":"The most important one in my opinion is that you get parasympathetic faster post workout."},{"startTime":4021.979,"endTime":4025.889,"body":"And there's actually a pub med link that validates that."},{"startTime":4025.889,"endTime":4028.309,"body":"So we can include that in the show notes here."},{"startTime":4028.309,"endTime":4033.209,"body":"It's ID 23912805."},{"startTime":4033.209,"endTime":4035.565,"body":"And that"},{"startTime":4035.565,"endTime":4040.777,"body":"does in fact demonstrate that we do get parasympathetic faster post-session."},{"startTime":4040.777,"endTime":4051.892,"body":"So think of when you finish a workout, that feeling of like fight or flight just"},{"startTime":4040.777,"endTime":4051.892,"body":"dissipates faster when you have higher cardiovascular conditioning, which then has the"},{"startTime":4051.892,"endTime":4057.434,"body":"downstream effect of speedier and enhanced recovery between sessions."},{"startTime":4057.454,"endTime":4065.177,"body":"So that means that if it would take you four days to fully recover from one session to the"},{"startTime":4057.454,"endTime":4065.177,"body":"next, maybe you can do that in three."},{"startTime":4065.431,"endTime":4072.403,"body":"which then leads to the next benefit, which is that you can potentially fit more volume in"},{"startTime":4065.431,"endTime":4072.403,"body":"for the same fatigue cost."},{"startTime":4072.403,"endTime":4082.846,"body":"And so that would be relevant both session to session, like you can recover faster between"},{"startTime":4072.403,"endTime":4082.846,"body":"each session, but you can also recover faster between each set."},{"startTime":4082.846,"endTime":4091.748,"body":"whereas before you might have needed to rest three minutes between sets of dumbbell bench"},{"startTime":4082.846,"endTime":4091.748,"body":"press, maybe now you can rest two minutes or two and a half minutes and achieve the same"},{"startTime":4091.748,"endTime":4093.108,"body":"number of reps."},{"startTime":4093.309,"endTime":4095.383,"body":"Therefore allowing yourself to get"},{"startTime":4095.383,"endTime":4100.617,"body":"maybe an extra set of volume in for the same amount of time and or fatigue cost."},{"startTime":4101.4580000000005,"endTime":4103.219999999999,"body":"tons and tons of benefits there."},{"startTime":4103.219999999999,"endTime":4113.168,"body":"As far as the getting parasympathetic piece, that even extrapolates out to like, while"},{"startTime":4103.219999999999,"endTime":4113.168,"body":"you're sleeping, you're gonna have better sleep, which is gonna enhance recovery and"},{"startTime":4113.168,"endTime":4116.851000000001,"body":"improve your ability to manifest performance in your weight training sessions."},{"startTime":4116.851000000001,"endTime":4123.811,"body":"So all, all positives, like the only negative of including cardio with weight training is"},{"startTime":4116.851000000001,"endTime":4123.811,"body":"overdoing it and."},{"startTime":4123.811,"endTime":4126.539,"body":"reaching a point where it's mitigating your progress."},{"startTime":4127.232,"endTime":4129.103,"body":"Yeah, really, really good answers."},{"startTime":4129.103,"endTime":4141.842,"body":"The only thing I will add there is an additional benefit is if your cardiovascular system"},{"startTime":4129.103,"endTime":4141.842,"body":"is the limiting factor in some of your like longer sets, think like a high rep leg press"},{"startTime":4141.842,"endTime":4148.217,"body":"set, high rep hack squat set, something like that, which I have seen this happen in people"},{"startTime":4141.842,"endTime":4148.217,"body":"where they rack it because they can't breathe."},{"startTime":4148.217,"endTime":4149.357,"body":"And I'm like,"},{"startTime":4150.154,"endTime":4152.656,"body":"Wow, okay, yeah, you are not in shape."},{"startTime":4153.056,"endTime":4154.758,"body":"Please get better shape."},{"startTime":4154.758,"endTime":4156.939,"body":"So I have seen that actually."},{"startTime":4156.939,"endTime":4161.263,"body":"So that's one that is not as obvious, does have benefit there."},{"startTime":4161.263,"endTime":4165.763,"body":"There's typically a reason that people recommend doing your cardio in your off season as"},{"startTime":4161.263,"endTime":4165.763,"body":"well."},{"startTime":4165.763,"endTime":4166.553,"body":"Yep, yep."},{"startTime":4166.553,"endTime":4170.177,"body":"All right, I have like one minute left and we have two really quick questions."},{"startTime":4170.177,"endTime":4174.28,"body":"So let's hit these two and then I think you can probably handle the last two or three"},{"startTime":4170.177,"endTime":4174.28,"body":"here."},{"startTime":4175.121,"endTime":4176.523,"body":"Because they're nutrition based."},{"startTime":4176.523,"endTime":4181.707,"body":"So the first one is, yo, are you guys taking on one on one clients?"},{"startTime":4182.468,"endTime":4189.875,"body":"To be honest, I think this question came from one of those like marketer copywriter guys"},{"startTime":4182.468,"endTime":4189.875,"body":"who was just trying to get me to respond."},{"startTime":4189.875,"endTime":4192.977,"body":"But but we're going to answer it anyway, because"},{"startTime":4193.201,"endTime":4203.475,"body":"I take on three to five one-on-one clients at any given time because I think that's the"},{"startTime":4193.201,"endTime":4203.475,"body":"right number for me to be able to give 100 % focus while also handling all the other"},{"startTime":4203.475,"endTime":4204.926,"body":"business stuff I have going on."},{"startTime":4204.926,"endTime":4207.507,"body":"so I'm currently at three."},{"startTime":4207.507,"endTime":4209.628,"body":"Three is a great sweet spot for me."},{"startTime":4209.668,"endTime":4219.632,"body":"But I would be open to taking on a fourth or a fifth if that client really kind of"},{"startTime":4209.668,"endTime":4219.632,"body":"inspires me, intrigues me, and is pursuing something interesting to me."},{"startTime":4219.712,"endTime":4222.617,"body":"And those two things would be pure hypertrophy training."},{"startTime":4222.617,"endTime":4224.99,"body":"or some sort of hybrid training model."},{"startTime":4224.99,"endTime":4228.224,"body":"And so if you're interested in either of those two things, hit me up."},{"startTime":4228.224,"endTime":4229.505,"body":"Aaron, how about you?"},{"startTime":4229.814,"endTime":4231.274,"body":"Yes, have spots right now."},{"startTime":4231.274,"endTime":4239.674,"body":"And for any of the podcast listeners, honestly, at any time, just reach out with me and in"},{"startTime":4231.274,"endTime":4239.674,"body":"my, I guess, primary role."},{"startTime":4239.674,"endTime":4243.554,"body":"it's, I don't want to call it a revolving door because then it makes you sound like I'm a"},{"startTime":4239.674,"endTime":4243.554,"body":"shitty coach."},{"startTime":4243.554,"endTime":4248.484,"body":"But people are typically leaving every handful of months for finishing up something."},{"startTime":4248.484,"endTime":4251.254,"body":"Someone gets laid off or something like that."},{"startTime":4251.254,"endTime":4255.734,"body":"So worst case scenario is you get put on the top of my wait list if I am full."},{"startTime":4255.734,"endTime":4256.462,"body":"So."},{"startTime":4256.778,"endTime":4261.172,"body":"Or it's like a good thing they leave because they're graduating and they're going off on"},{"startTime":4256.778,"endTime":4261.172,"body":"their own autonomously."},{"startTime":4261.172,"endTime":4263.657,"body":"Yeah, like I just had my most recent one was that."},{"startTime":4263.657,"endTime":4265.942,"body":"I mean, he's super pumped and he was like, thank you for everything."},{"startTime":4265.942,"endTime":4267.495,"body":"I have all the tools that I need."},{"startTime":4267.495,"endTime":4270.862,"body":"Maybe if I want to get super shredded next time, I'll reach back out."},{"startTime":4270.862,"endTime":4272.506,"body":"Those are always wonderful for me."},{"startTime":4272.506,"endTime":4273.286,"body":"Yeah."},{"startTime":4274.147,"endTime":4277.358,"body":"The next one asks about our hobbies outside of lifting."},{"startTime":4277.478,"endTime":4287.04,"body":"And I can say that biking is certainly like the number one that comes to the top of the"},{"startTime":4277.478,"endTime":4287.04,"body":"charts for me, which is obvious, obviously."},{"startTime":4287.361,"endTime":4292.102,"body":"But beyond biking, you know, I've been in pursuit of other things."},{"startTime":4292.102,"endTime":4295.613,"body":"I'm reaching a point in my life where I love fitness."},{"startTime":4295.613,"endTime":4299.324,"body":"It's been the staple of my life for 25 years at this point."},{"startTime":4299.324,"endTime":4303.779,"body":"But I am finding this desire to kind of expand be outside of that."},{"startTime":4303.779,"endTime":4313.035,"body":"We've had a similar question on the podcast before where I've talked about like, maybe"},{"startTime":4303.779,"endTime":4313.035,"body":"I'll get into archery or like Nordic skiing, or I mean, so many other different avenues"},{"startTime":4313.035,"endTime":4314.956,"body":"that I could pursue a musical instrument."},{"startTime":4314.956,"endTime":4319.559,"body":"I mean, I don't know, there's no musical instrument I'm super interested in, but like I"},{"startTime":4314.956,"endTime":4319.559,"body":"used to play saxophone as a kid."},{"startTime":4319.559,"endTime":4322.34,"body":"So things like that."},{"startTime":4322.34,"endTime":4330.505,"body":"But honestly, the thing that I am pursuing the most at the moment is trying to get"},{"startTime":4322.34,"endTime":4330.505,"body":"together this second podcast that I'm starting and I'll have more details on that."},{"startTime":4330.725,"endTime":4333.227,"body":"next week or the week after in the update section."},{"startTime":4333.227,"endTime":4340.231,"body":"I'll talk a bit more about it as I'm kind of closing in on some artwork that's been"},{"startTime":4333.227,"endTime":4340.231,"body":"created for it for the little thumbnail."},{"startTime":4340.572,"endTime":4351.48,"body":"I've been laying out questions for my first guest and trying to get my kind of ducks in a"},{"startTime":4340.572,"endTime":4351.48,"body":"row in setting up this second podcast that I'm doing, which is tangentially fitness"},{"startTime":4351.48,"endTime":4355.882,"body":"related, but not exactly focused on fitness like this one is."},{"startTime":4355.923,"endTime":4358.645,"body":"So that's kind of where my focus is at the moment."},{"startTime":4358.645,"endTime":4359.585,"body":"How about you?"},{"startTime":4360.662,"endTime":4362.423,"body":"Right now I have none."},{"startTime":4363.103,"endTime":4364.483,"body":"No other hobbies."},{"startTime":4365.504,"endTime":4368.105,"body":"Because there's things are just business related, right?"},{"startTime":4368.105,"endTime":4377.72,"body":"I mean, we're, you know, however many weeks out of opening a gym, the cream of rice stuff"},{"startTime":4368.105,"endTime":4377.72,"body":"like there's just a lot of business that there is no room in my life for hobbies right"},{"startTime":4377.72,"endTime":4378.33,"body":"now."},{"startTime":4378.33,"endTime":4383.392,"body":"In the future, the next home location will be Salt Lake City, Utah."},{"startTime":4383.392,"endTime":4387.914,"body":"And I plan on getting back into snowboarding, mountain biking."},{"startTime":4388.084,"endTime":4391.01,"body":"and hiking, which I look forward to very fondly."},{"startTime":4392.065,"endTime":4392.485,"body":"Nice."},{"startTime":4392.485,"endTime":4393.566,"body":"Love that."},{"startTime":4393.566,"endTime":4393.856,"body":"Okay."},{"startTime":4393.856,"endTime":4394.967,"body":"There are three questions left."},{"startTime":4394.967,"endTime":4399.149,"body":"I forgot that one of them is training related, so we'll handle this one and then leave the"},{"startTime":4394.967,"endTime":4399.149,"body":"last two to you."},{"startTime":4399.349,"endTime":4402.811,"body":"How would you design a program to achieve a toes to bar?"},{"startTime":4403.031,"endTime":4412.797,"body":"So a toes to bar is both a movement based on coordination and timing as well as strength"},{"startTime":4403.031,"endTime":4412.797,"body":"of your abs and hip flexors."},{"startTime":4412.797,"endTime":4421.315,"body":"And so the progression model would look something along the lines of reverse crunches"},{"startTime":4412.797,"endTime":4421.315,"body":"where you're laying on the ground and you're just bringing your knees into your chest."},{"startTime":4421.315,"endTime":4428.63,"body":"Then from there, you would switch to lying leg raises, which would be the same movement"},{"startTime":4421.315,"endTime":4428.63,"body":"where you're lying on your back, but you're lifting your legs up completely straight."},{"startTime":4428.651,"endTime":4437.858,"body":"Then you might go to a V up, which would be like a lying leg raise where you also reach"},{"startTime":4428.651,"endTime":4437.858,"body":"your hands to touch your toes at the top."},{"startTime":4437.939,"endTime":4445.404,"body":"And once you can do the V up properly, that is essentially a toes to bar that's just on"},{"startTime":4437.939,"endTime":4445.404,"body":"the ground."},{"startTime":4446.049,"endTime":4451.374,"body":"And so then when you jump up to do toes to bar, you might start that progression over"},{"startTime":4446.049,"endTime":4451.374,"body":"where you start with hanging knee raises."},{"startTime":4451.374,"endTime":4458.339,"body":"Then you start with hanging leg raises, and then you get hanging toes all the way to the"},{"startTime":4451.374,"endTime":4458.339,"body":"bar."},{"startTime":4458.48,"endTime":4468.768,"body":"The best piece of advice I can give you when you're in that transition stage from hanging"},{"startTime":4458.48,"endTime":4468.768,"body":"leg raise to toes to bar is that you're not just trying to bring your toes to the bar."},{"startTime":4468.768,"endTime":4472.311,"body":"You also want to think about pulling the bar to your toes."},{"startTime":4472.311,"endTime":4474.489,"body":"And obviously that bar isn't going to move."},{"startTime":4474.489,"endTime":4483.858,"body":"So you're not really pulling the bar to your toes, but the notion of thinking about"},{"startTime":4474.489,"endTime":4483.858,"body":"pulling the bar to your toes is going to create a movement in your torso where it pulls"},{"startTime":4483.858,"endTime":4490.464,"body":"your torso back behind the bar and gives you better leverage to get your toes up to the"},{"startTime":4483.858,"endTime":4490.464,"body":"bar."},{"startTime":4490.625,"endTime":4494.388,"body":"And so that would be the kind of six step progression that I would take in getting there."},{"startTime":4494.388,"endTime":4495.839,"body":"Anything to add, Aaron?"},{"startTime":4495.942,"endTime":4496.792,"body":"Absolutely not."},{"startTime":4496.792,"endTime":4502.601,"body":"was really hoping that you were going to take that question because I was like, I can do"},{"startTime":4496.792,"endTime":4502.601,"body":"about a C minus explaining this."},{"startTime":4502.601,"endTime":4507.076,"body":"And I know Brian's taught countless people that exact progression."},{"startTime":4507.967,"endTime":4508.487,"body":"Awesome."},{"startTime":4508.487,"endTime":4509.612,"body":"All right, well, I'm super late."},{"startTime":4509.612,"endTime":4513.993,"body":"So I'm gonna let you handle the last two nutrition questions and see you guys next week."},{"startTime":4514.08,"endTime":4515.15,"body":"See Brian."},{"startTime":4516.452,"endTime":4522.998,"body":"Okay, so question one, how would you manage the nutrition of a full football team?"},{"startTime":4522.998,"endTime":4528.882,"body":"I believe this is going to be international football, as in soccer, is what we Americans"},{"startTime":4522.998,"endTime":4528.882,"body":"would call it."},{"startTime":4529.724,"endTime":4534.087,"body":"Team of 35 players that really knows nothing about nutrition."},{"startTime":4534.087,"endTime":4539.532,"body":"There's a huge room for improvement, but how would you install this to this large team"},{"startTime":4534.087,"endTime":4539.532,"body":"roster?"},{"startTime":4539.532,"endTime":4541.213,"body":"Any ideas are welcomed."},{"startTime":4541.594,"endTime":4542.394,"body":"So."},{"startTime":4545.374,"endTime":4550.789,"body":"I hate to start it with this, it depends on what your."},{"startTime":4552.532,"endTime":4562.607,"body":"direct involvement is for you as a business, how you are being compensated and where you"},{"startTime":4552.532,"endTime":4562.607,"body":"stand to benefit from this, right?"},{"startTime":4562.607,"endTime":4567.33,"body":"If this is going to be like a pro bono sort of thing, you have to be respective of your"},{"startTime":4562.607,"endTime":4567.33,"body":"own time."},{"startTime":4567.33,"endTime":4576.494,"body":"And I would not encourage you to try and take on 35 individual clients for free from a"},{"startTime":4567.33,"endTime":4576.494,"body":"pure return on investment time."},{"startTime":4578.09,"endTime":4587.098,"body":"From there, I would step back and kind of assess the situation from a higher level."},{"startTime":4587.098,"endTime":4590.46,"body":"have what I'm assuming is soccer."},{"startTime":4591.161,"endTime":4599.839,"body":"So we have athletes that are typically pretty lean already, not like we're dealing with"},{"startTime":4591.161,"endTime":4599.839,"body":"what would be like a lineman of an American football team, right?"},{"startTime":4599.839,"endTime":4604.893,"body":"Where, let's face it, your job is to be quite overweight."},{"startTime":4605.454,"endTime":4606.186,"body":"So."},{"startTime":4606.186,"endTime":4614.431,"body":"We know from a nutrition standpoint, it's not like we're trying to reduce body composite,"},{"startTime":4606.186,"endTime":4614.431,"body":"or sorry, improve body composition, reduce body fat."},{"startTime":4614.431,"endTime":4616.933,"body":"We're fueling for performance."},{"startTime":4616.933,"endTime":4624.637,"body":"So we know that we're going to want a higher carbohydrate intake for a sport that is"},{"startTime":4616.933,"endTime":4624.637,"body":"pretty glycolytic in nature."},{"startTime":4625.078,"endTime":4632.052,"body":"We have people that need pre, probably some intra, post workout."},{"startTime":4632.052,"endTime":4635.323,"body":"and then we want to get in higher micronutrient dense foods."},{"startTime":4635.323,"endTime":4638.724,"body":"So what I would recommend is lists, right?"},{"startTime":4638.724,"endTime":4643.965,"body":"For breakfast, pick one from this list, one from this list, one from this list."},{"startTime":4643.965,"endTime":4646.046,"body":"And like one's gonna be obviously carbohydrate."},{"startTime":4646.046,"endTime":4647.746,"body":"One is probably like maybe like starches."},{"startTime":4647.746,"endTime":4652.448,"body":"Another one's going to be fruits, some proteins."},{"startTime":4653.048,"endTime":4660.85,"body":"And then use very subjective serving sizes that are kind of foolproof, right?"},{"startTime":4660.872,"endTime":4665.618,"body":"So like this is where the hand portions come into play, right?"},{"startTime":4665.618,"endTime":4670.013,"body":"That are very popularized in a lot of the beginning nutrition certification and education."},{"startTime":4670.013,"endTime":4675.499,"body":"We're gonna do two handfuls of berries with each breakfast, something like that."},{"startTime":4675.6,"endTime":4680.365,"body":"Pre-workout is, or pre-training is arguably one of the..."},{"startTime":4682.313,"endTime":4690.996,"body":"biggest improvement areas to make where, choose foods from this group, choose foods from"},{"startTime":4682.313,"endTime":4690.996,"body":"this group, choose foods from this group."},{"startTime":4691.057,"endTime":4694.338,"body":"We'll probably want moderate to lower fat here."},{"startTime":4694.338,"endTime":4697.62,"body":"An example, a large serving of rice."},{"startTime":4697.62,"endTime":4700.591,"body":"And use photos or something like that with a plate, right?"},{"startTime":4700.591,"endTime":4704.483,"body":"So they can see we might want three handfuls."},{"startTime":4704.483,"endTime":4707.504,"body":"Three handfuls is probably a little bit aggressive, but you get what I'm saying."},{"startTime":4707.504,"endTime":4711.51,"body":"Something like rice, intro workout, nutrition, find a local."},{"startTime":4711.51,"endTime":4716.67,"body":"local to your country liquid carbohydrate for intra training."},{"startTime":4716.67,"endTime":4719.13,"body":"And maybe we add some salt to that or something like that."},{"startTime":4719.13,"endTime":4725.33,"body":"We instruct them to salt their post workout meal, sorry, their pre workout meal, their"},{"startTime":4719.13,"endTime":4725.33,"body":"post workout meal."},{"startTime":4725.33,"endTime":4731.61,"body":"And then for dinner, again, principles that probably has less of a reliance on the"},{"startTime":4725.33,"endTime":4731.61,"body":"carbohydrate."},{"startTime":4731.87,"endTime":4737.962,"body":"Focus on things like getting the certain minerals in, especially if it is a team."},{"startTime":4737.962,"endTime":4740.394,"body":"that is playing in an area that is very, humid."},{"startTime":4740.394,"endTime":4744.618,"body":"have a high sweat rate, so we know that we are depleting a lot of sodium."},{"startTime":4744.618,"endTime":4752.615,"body":"We're also depleting at a high rate magnesium, incorporating either supplement or"},{"startTime":4744.618,"endTime":4752.615,"body":"magnesium rich foods to bring these things back in."},{"startTime":4753.056,"endTime":4764.128,"body":"again, what I think makes the most sense, if I'm assuming we're not being paid"},{"startTime":4753.056,"endTime":4764.128,"body":"individually for the team, we make an assumption about the average player, what their."},{"startTime":4764.128,"endTime":4773.953,"body":"Probably doing and where they stand to gain the most immediate benefit and that's going to"},{"startTime":4764.128,"endTime":4773.953,"body":"be intra workout nutrition Replenishing minerals that are probably depleted at high rates"},{"startTime":4773.953,"endTime":4786.951,"body":"because of the high rate of sweating Pre-workout fueling post workout fueling and making"},{"startTime":4773.953,"endTime":4786.951,"body":"sure that food quality is pretty decent and that we have moderate fat intake and a higher"},{"startTime":4786.951,"endTime":4793.568,"body":"carbohydrate intake and make sure that no one is few under fueling themselves"},{"startTime":4793.568,"endTime":4796.879,"body":"because it's obviously a performance-based sport."},{"startTime":4796.879,"endTime":4799.92,"body":"So that is what I would do in an approach like this."},{"startTime":4799.92,"endTime":4803.161,"body":"Again, give them short lists of foods."},{"startTime":4803.161,"endTime":4806.472,"body":"I would say like breakfast, here are your four starch options."},{"startTime":4806.472,"endTime":4809.502,"body":"Here are your six fruits, something like that."},{"startTime":4809.502,"endTime":4815.944,"body":"Make it pretty foolproof for people and make things not super, super open to"},{"startTime":4809.502,"endTime":4815.944,"body":"interpretation."},{"startTime":4816.184,"endTime":4818.765,"body":"Because let's face it, these are athletes, right?"},{"startTime":4818.765,"endTime":4822.706,"body":"Athletes typically just want to be told what to do so that they can perform better."},{"startTime":4822.706,"endTime":4823.807,"body":"at their sport."},{"startTime":4823.807,"endTime":4836.114,"body":"If you have maybe you're giving a presentation or something and you say, hey, if you eat"},{"startTime":4823.807,"endTime":4836.114,"body":"whatever X quantity of rice two hours prior to your game, like you will perform better"},{"startTime":4836.114,"endTime":4836.524,"body":"athlete."},{"startTime":4836.524,"endTime":4846.58,"body":"Here's the term perform better in their ears, kind of in their in their eyes, you know,"},{"startTime":4836.524,"endTime":4846.58,"body":"light up, speak to what their goal is, which is improved performance."},{"startTime":4847.961,"endTime":4849.302,"body":"Hopefully that helps."},{"startTime":4850.198,"endTime":4858.598,"body":"And finally, my thoughts on aggressive deficits, using the get in and get out mentality"},{"startTime":4850.198,"endTime":4858.598,"body":"versus being more conservative."},{"startTime":4858.598,"endTime":4863.458,"body":"So the hardest thing here is we need to define aggressive."},{"startTime":4863.458,"endTime":4868.348,"body":"Aggressive is directional, but unfortunately, it's subjective, right?"},{"startTime":4868.348,"endTime":4871.128,"body":"Are we talking a 20 % deficit?"},{"startTime":4871.128,"endTime":4872.798,"body":"I wouldn't consider that aggressive."},{"startTime":4872.798,"endTime":4877.698,"body":"I would consider aggressive once we start getting to like a 30 % or greater."},{"startTime":4879.286,"endTime":4883.538,"body":"30 to 35 40s, probably in very, aggressive."},{"startTime":4883.538,"endTime":4888.4,"body":"And that's like very short, mini cut sprint kind of territory."},{"startTime":4891.926,"endTime":4895.036,"body":"I think it depends on the context of your client."},{"startTime":4895.036,"endTime":4899.266,"body":"And I know that's always my default answer and I apologize, but that's really, really"},{"startTime":4895.036,"endTime":4899.266,"body":"true."},{"startTime":4899.266,"endTime":4906.816,"body":"Let's say you have a client who's newer and they really just want to like clean things up"},{"startTime":4899.266,"endTime":4906.816,"body":"a little bit."},{"startTime":4906.816,"endTime":4911.166,"body":"And this is why it's important to really, really understand what your client's goal is."},{"startTime":4911.166,"endTime":4919.978,"body":"Maybe they've lived their entire adult life at 165 pounds and now they're 175 pounds and"},{"startTime":4911.166,"endTime":4919.978,"body":"they're uncomfortable."},{"startTime":4919.978,"endTime":4922.6,"body":"and they want to be 165 pounds again."},{"startTime":4922.6,"endTime":4926.423,"body":"That's only 10 pounds of weight loss, right?"},{"startTime":4926.504,"endTime":4929.496,"body":"It's not very, very hard to achieve that."},{"startTime":4929.496,"endTime":4933.93,"body":"You could probably do three weeks of aggressive dieting, right?"},{"startTime":4933.93,"endTime":4936.562,"body":"At a 30 % calorie deficit."},{"startTime":4936.562,"endTime":4938.274,"body":"And they're there three weeks and they're done."},{"startTime":4938.274,"endTime":4940.175,"body":"That's a very good get in and get out."},{"startTime":4940.175,"endTime":4943.738,"body":"Or you could use a more conservative approach."},{"startTime":4943.738,"endTime":4947.181,"body":"Now, if we have someone who is very overweight,"},{"startTime":4948.182,"endTime":4958.142,"body":"Let's call it 20, let's call it 25 % plus body fat as a male for a female that'll be"},{"startTime":4948.182,"endTime":4958.142,"body":"around like 30, 33, 34%."},{"startTime":4958.142,"endTime":4967.802,"body":"And they really hell bent on improving their health starting with an aggressive calorie"},{"startTime":4958.142,"endTime":4967.802,"body":"deficit will benefit them because it gets us closer to health faster."},{"startTime":4967.802,"endTime":4977.312,"body":"And then we can decrease the depth of that deficit to something that is closer towards the"},{"startTime":4967.802,"endTime":4977.312,"body":"spectrum of sustainability, but it is not still sustainable."},{"startTime":4977.312,"endTime":4981.254,"body":"but it is just closer than what is very unsustainable, right?"},{"startTime":4981.254,"endTime":4985.006,"body":"Which is the more aggressive deficit."},{"startTime":4986.007,"endTime":4989.048,"body":"Again, it all depends on the context of the client."},{"startTime":4989.048,"endTime":5000.234,"body":"I am very much more in favor of using stricter guidelines and a results-based approach in"},{"startTime":4989.048,"endTime":5000.234,"body":"providing numbers for that."},{"startTime":5000.314,"endTime":5007.124,"body":"Something that I do with all of my clients is I say, hey, we have our rate of loss that we"},{"startTime":5000.314,"endTime":5007.124,"body":"are looking for."},{"startTime":5007.124,"endTime":5012.139,"body":"Maybe that is a half a percent of total body mass loss per week."},{"startTime":5012.139,"endTime":5014.542,"body":"That is on the more slow conservative end."},{"startTime":5014.542,"endTime":5021.519,"body":"If we have the 1 % total body mass loss per week, that is a more, I wouldn't call that"},{"startTime":5014.542,"endTime":5021.519,"body":"aggressive."},{"startTime":5021.519,"endTime":5024.832,"body":"I would call that a very good rate."},{"startTime":5027.455,"endTime":5030.918,"body":"An ambitious rate, but we can move faster."},{"startTime":5033.332,"endTime":5038.965,"body":"I find that the more focused you can have people, the better results you can get."},{"startTime":5038.965,"endTime":5041.566,"body":"then, but it comes into how you frame it."},{"startTime":5041.566,"endTime":5048.279,"body":"If you say, Hey, we're gonna work really, really hard for eight weeks and get 80 % of our"},{"startTime":5041.566,"endTime":5048.279,"body":"job done."},{"startTime":5048.279,"endTime":5053.417,"body":"And then we can incorporate more flexibility while we finish up the final 20%."},{"startTime":5053.417,"endTime":5059.214,"body":"You're probably gonna get a lot further with that client at the 12 week mark than if you"},{"startTime":5053.417,"endTime":5059.214,"body":"just to take a"},{"startTime":5059.766,"endTime":5072.255,"body":"conservative approach for 12 weeks and the rate of loss is painstakingly slow and then you"},{"startTime":5059.766,"endTime":5072.255,"body":"end up dieting for 12 months to get off what could be done in realistically 12 weeks."},{"startTime":5073.657,"endTime":5079.921,"body":"everything comes back to results dependent and the ambition of the client, right?"},{"startTime":5080.222,"endTime":5085.77,"body":"If the client's goals are lofty and we have a total amount of"},{"startTime":5085.77,"endTime":5098.139,"body":"body fat or total body mass that is desired to being used, starting more aggressive and"},{"startTime":5085.77,"endTime":5098.139,"body":"then making things easier as the depth of the total duration of the deficit goes on is"},{"startTime":5098.139,"endTime":5099.319,"body":"beneficial."},{"startTime":5100.18,"endTime":5108.616,"body":"And if you have someone that has like a sprint for something, a wedding, something like"},{"startTime":5100.18,"endTime":5108.616,"body":"that, we can do it, but phrase it as such that this is unsustainable."},{"startTime":5108.64,"endTime":5110.831,"body":"and you're probably gonna put some on on the back end."},{"startTime":5110.831,"endTime":5113.002,"body":"But if I don't care about that, I'll care about it later."},{"startTime":5113.002,"endTime":5113.703,"body":"We can fix it."},{"startTime":5113.703,"endTime":5116.114,"body":"But I just need this for X date."},{"startTime":5116.354,"endTime":5116.815,"body":"Sure."},{"startTime":5116.815,"endTime":5121.057,"body":"But just make your piece around the unsustainability of it."},{"startTime":5121.557,"endTime":5128.821,"body":"So if there's a further further questions on this one, just just DM me and I can help you"},{"startTime":5121.557,"endTime":5128.821,"body":"out there."},{"startTime":5128.821,"endTime":5132.463,"body":"So that wraps up episode 172, guys."},{"startTime":5132.463,"endTime":5135.155,"body":"October 20, 24 Instagram Q \u0026A."},{"startTime":5135.155,"endTime":5137.376,"body":"As always, thank you for listening."},{"startTime":5137.376,"endTime":5139.417,"body":"Brian and I will talk to you next week."}]}