{"version":"1.0.0","segments":[{"startTime":25.052,"endTime":26.182,"body":"What is going on guys?"},{"startTime":26.182,"endTime":26.953,"body":"Happy Tuesday."},{"startTime":26.953,"endTime":29.563,"body":"Welcome back to another episode of each train prosper."},{"startTime":29.563,"endTime":39.436,"body":"This is episode 174 and we have yet to come up with a title for this episode, but it's"},{"startTime":29.563,"endTime":39.436,"body":"been a couple of weeks, especially with me being back in the United States."},{"startTime":39.436,"endTime":43.787,"body":"So Brian and I are just going to have a, not a, a little bit of a recap episode."},{"startTime":43.787,"endTime":51.009,"body":"There's been a number of different topics that we kind of wanted to talk about, but"},{"startTime":43.787,"endTime":51.009,"body":"nothing that would make for the entirety of an episode."},{"startTime":51.009,"endTime":54.68,"body":"So we're going to put a couple of them together and here we are."},{"startTime":54.84,"endTime":57.992,"body":"We're going to skip updates since we're just going to wrap it into the episode."},{"startTime":57.992,"endTime":62.564,"body":"And I guess I can just kick it off with my USA trip."},{"startTime":63.265,"endTime":74.792,"body":"I was back in my hometown, which is Bethlehem, Pennsylvania, where I grew up saying"},{"startTime":63.265,"endTime":74.792,"body":"goodbye to an uncle who passed actually like two, three days after I got home, three days."},{"startTime":74.792,"endTime":82.458,"body":"So I was really, I mean, I can't say I was glad it was obviously awful, but I'm glad I"},{"startTime":74.792,"endTime":82.458,"body":"opted to like come home right away."},{"startTime":82.458,"endTime":89.644,"body":"instead of like delaying based off the timeline the doctors gave because it was very,"},{"startTime":82.458,"endTime":89.644,"body":"quick."},{"startTime":89.644,"endTime":97.221,"body":"So I got to see a lot of family, which is always good, obviously under crappy"},{"startTime":89.644,"endTime":97.221,"body":"circumstances."},{"startTime":98.142,"endTime":101.166,"body":"Weather was nice, which I wasn't really prepared for."},{"startTime":101.166,"endTime":108.751,"body":"was November and it was still 75 degrees in Pennsylvania, which is just absurd from, you"},{"startTime":101.166,"endTime":108.751,"body":"know, when I lived there."},{"startTime":109.564,"endTime":116.207,"body":"There was a new gym that opened up that I had seen and it was full of new tech equipment,"},{"startTime":109.564,"endTime":116.207,"body":"which is out of Korea."},{"startTime":117.107,"endTime":119.348,"body":"So some of that stuff was was pretty cool."},{"startTime":119.348,"endTime":123.03,"body":"There was a couple of pieces where I was like, this is pretty damn, pretty damn decent."},{"startTime":123.03,"endTime":124.05,"body":"I like this."},{"startTime":124.05,"endTime":127.391,"body":"Others, especially like some of the leg stuff where I was like."},{"startTime":127.872,"endTime":133.184,"body":"This fucking sucks and they probably were like five thousand dollars apiece."},{"startTime":133.184,"endTime":137.416,"body":"But that's what you get when you buy all of your equipment from one single equipment"},{"startTime":133.184,"endTime":137.416,"body":"supplier."},{"startTime":137.416,"endTime":138.596,"body":"You get the good."},{"startTime":138.736,"endTime":149.475,"body":"with the bad and I would just you know how home for me has always been super super busy"},{"startTime":138.736,"endTime":149.475,"body":"families all over the place trying to see some of my best friends and stuff so a very very"},{"startTime":149.475,"endTime":161.325,"body":"hectic trip and sandwiched between 30 hours of travel on either side of it the the funny"},{"startTime":149.475,"endTime":161.325,"body":"story that that I'll wrap up with is there's times where enough time passes and you kind"},{"startTime":161.325,"endTime":161.616,"body":"of"},{"startTime":161.616,"endTime":168.86,"body":"erroneously do things that you learned not to do in the past because enough time has"},{"startTime":161.616,"endTime":168.86,"body":"passed and you kind of forgot it was a bad idea."},{"startTime":169.18,"endTime":171.761,"body":"And I opted to fly into JFK."},{"startTime":172.062,"endTime":174.903,"body":"And that was a bad idea."},{"startTime":175.524,"endTime":180.647,"body":"I flew into JFK and then I had about a three hour drive from JFK to my hometown."},{"startTime":180.647,"endTime":184.369,"body":"And I was like, know, the Newark airport's about an hour drive anyway."},{"startTime":184.369,"endTime":186.3,"body":"Like Philadelphia is about an hour drive."},{"startTime":186.3,"endTime":188.37,"body":"It's all pretty much relative."},{"startTime":188.631,"endTime":189.852,"body":"I was wrong."},{"startTime":189.852,"endTime":190.982,"body":"I land."},{"startTime":191.292,"endTime":193.373,"body":"I haven't driven a car in over two years."},{"startTime":193.373,"endTime":197.624,"body":"We drive in the left side of the road over here in Bali."},{"startTime":197.624,"endTime":200.986,"body":"So I haven't driven on the right side of road in two years nor driven a car."},{"startTime":200.986,"endTime":204.777,"body":"I'm in some like brand new Jeep with all the new fucking everything."},{"startTime":204.777,"endTime":208.048,"body":"I can't even figure out how to turn the radio on and stuff like that."},{"startTime":208.048,"endTime":215.21,"body":"it's been like it's been a really, really long time since I've actually like used a car in"},{"startTime":208.048,"endTime":215.21,"body":"a."},{"startTime":216.176,"endTime":221.0,"body":"I learned how to use like a car's interface and I was just getting my ass kicked on it."},{"startTime":221.0,"endTime":225.103,"body":"I'm jet lagged as shit because I land it's 11 a.m."},{"startTime":225.544,"endTime":228.335,"body":"in New York, which is literally 12 p.m."},{"startTime":228.335,"endTime":228.976,"body":"Bali time."},{"startTime":228.976,"endTime":231.087,"body":"So I'm like super, super tired."},{"startTime":231.327,"endTime":233.448,"body":"I don't have the tolls."},{"startTime":233.629,"endTime":235.63,"body":"I don't have any cash to pay the tolls."},{"startTime":235.63,"endTime":238.272,"body":"So I have to like do the no toll option on Google Maps."},{"startTime":238.272,"endTime":241.754,"body":"And it takes me through like New York City."},{"startTime":241.895,"endTime":244.252,"body":"And I'm like first time in a car in two years."},{"startTime":244.252,"endTime":246.372,"body":"jet lagged, I'm in this brand new car, don't know."},{"startTime":246.372,"endTime":247.812,"body":"It was a disaster."},{"startTime":247.812,"endTime":253.172,"body":"And I have a three and a half hour drive to my hometown and I'm fucking super tired."},{"startTime":253.172,"endTime":255.492,"body":"So that is how the trip started."},{"startTime":255.492,"endTime":256.73199999999997,"body":"But I made it."},{"startTime":256.73199999999997,"endTime":258.04200000000003,"body":"No, no bad things happened."},{"startTime":258.04200000000003,"endTime":260.952,"body":"But that was one of the things where I was like, what were you thinking, Aaron?"},{"startTime":260.952,"endTime":263.028,"body":"This was a terrible idea."},{"startTime":263.63599999999997,"endTime":265.997,"body":"That's a yeah, that doesn't that doesn't sound ideal."},{"startTime":265.997,"endTime":272.637,"body":"I was just thinking as you were talking about the tolls in Colorado, all of our tolls are"},{"startTime":265.997,"endTime":272.637,"body":"are cashless."},{"startTime":272.637,"endTime":281.357,"body":"And so you either have like one of those toll passes and it like, you know, sends you a"},{"startTime":272.637,"endTime":281.357,"body":"year, you pay monthly for it or whatever, or else you just drive straight through it."},{"startTime":281.357,"endTime":288.457,"body":"And then like a week later, you receive a bill for whatever the toll was in the mail,"},{"startTime":281.357,"endTime":288.457,"body":"which would have been way easier for you than having to like drive through New York."},{"startTime":288.457,"endTime":290.197,"body":"I don't even know if New York does that or not."},{"startTime":290.197,"endTime":291.744,"body":"But yeah, having cash."},{"startTime":291.744,"endTime":292.235,"body":"even know."},{"startTime":292.235,"endTime":294.105,"body":"Like I'm in a rental car."},{"startTime":294.105,"endTime":296.736,"body":"It's the state is in the license plates in Ohio."},{"startTime":296.736,"endTime":297.847,"body":"And I was like."},{"startTime":298.687,"endTime":301.228,"body":"Yeah, so yeah, a lot."},{"startTime":301.228,"endTime":303.129,"body":"But everything worked out."},{"startTime":303.129,"endTime":304.649,"body":"I'm happy I went."},{"startTime":304.71,"endTime":308.071,"body":"I'm happy to be back home for sure, for sure."},{"startTime":308.751,"endTime":311.532,"body":"But it was a it was a nice little trip."},{"startTime":312.013,"endTime":313.633,"body":"For some for some parts."},{"startTime":314.134,"endTime":320.656,"body":"I mean, not really, but when I was younger, yeah, but the hard thing is"},{"startTime":320.782,"endTime":327.899,"body":"I realistically left my hometown in 2006, you know, when I moved away from university."},{"startTime":327.899,"endTime":332.152,"body":"I went home two out of my four summers when I was at university."},{"startTime":332.152,"endTime":336.046,"body":"And I mean, that's 18 years ago at this point."},{"startTime":336.046,"endTime":336.677,"body":"You know what I mean?"},{"startTime":336.677,"endTime":343.233,"body":"So it's really been 18 years since I spent considerable amount of time around like family"},{"startTime":336.677,"endTime":343.233,"body":"and stuff."},{"startTime":343.233,"endTime":347.076,"body":"And then obviously right after university, I moved to Southern California."},{"startTime":347.076,"endTime":350.721,"body":"and I would only go home maybe like every other year, every like three years."},{"startTime":350.721,"endTime":363.116,"body":"So it's just a lot of time has passed and I just it's not that I wouldn't say I'm I'm not"},{"startTime":350.721,"endTime":363.116,"body":"close with people, but it's really hard when you've been gone for so long."},{"startTime":363.719,"endTime":365.37,"body":"Yeah, no, I feel that."},{"startTime":365.37,"endTime":372.876,"body":"I read a stat once that you spend all this time with your parents through your"},{"startTime":365.37,"endTime":372.876,"body":"developmental years until you leave the house."},{"startTime":372.877,"endTime":375.499,"body":"And then so say 18 years or whatever that is."},{"startTime":375.499,"endTime":383.275,"body":"And then after you leave the house, apparently for the rest of life, you get a total of"},{"startTime":375.499,"endTime":383.275,"body":"about one year of time with your family."},{"startTime":383.275,"endTime":388.339,"body":"So 365 days that you would spend over the course of the next 70 years or whatever that is."},{"startTime":388.339,"endTime":393.299,"body":"And that's kind of crazy to think about, especially from the other side coming from it."},{"startTime":393.299,"endTime":401.314,"body":"from the perspective of parent being like, wow, I'm so inundated and almost overwhelmed by"},{"startTime":393.299,"endTime":401.314,"body":"all of this childcare that I have at the moment."},{"startTime":401.314,"endTime":415.184,"body":"And yet at the end of the road, it's almost this sad, reflective feeling of, well, I've"},{"startTime":401.314,"endTime":415.184,"body":"been so consumed by these kids for 18 years and now they're just like gone and I see them"},{"startTime":415.184,"endTime":416.064,"body":"barely ever."},{"startTime":416.064,"endTime":423.045,"body":"So definitely a different perspective, I guess, being the visitor versus the person kind"},{"startTime":416.064,"endTime":423.045,"body":"of."},{"startTime":423.045,"endTime":425.206,"body":"losing the child in a sense."},{"startTime":425.607,"endTime":427.648,"body":"But always good to come home."},{"startTime":427.648,"endTime":432.37,"body":"And I'm sure your parents are super happy to see you at that point."},{"startTime":432.41,"endTime":437.443,"body":"Can you talk to me a little bit about what you did gym wise while you were there?"},{"startTime":437.443,"endTime":449.52,"body":"You kind of briefly touched on this gym that you found with this equipment, but how well"},{"startTime":437.443,"endTime":449.52,"body":"were you able to kind of stick to your overriding plan as you prepare for getting on stage"},{"startTime":449.52,"endTime":451.261,"body":"here in the next few months?"},{"startTime":451.736,"endTime":457.701,"body":"Yeah, to be completely honest, not well, and it's been weighing on me."},{"startTime":458.662,"endTime":466.309,"body":"I'm just I'm someone I really thrive on progress in, you know, accomplishing things and"},{"startTime":458.662,"endTime":466.309,"body":"stuff."},{"startTime":466.309,"endTime":478.42,"body":"And realistically, if I'm like really being honest, I can't confidently say I've made a"},{"startTime":466.309,"endTime":478.42,"body":"significant progress since before the hernia, you know, and that was."},{"startTime":478.42,"endTime":482.665,"body":"the first week in June and it's the second week of November now."},{"startTime":483.788,"endTime":487.103,"body":"I had a pretty good, you know, like I started training again."},{"startTime":487.103,"endTime":491.476,"body":"I was back up to speed about middle of September, I think."},{"startTime":491.536,"endTime":494.478,"body":"And I had about like one pretty good month."},{"startTime":494.478,"endTime":498.481,"body":"But I can't confidently say like how much progress was really made in that month."},{"startTime":498.481,"endTime":504.044,"body":"I was about two, three pounds heavier than I was in like May."},{"startTime":504.693,"endTime":506.507,"body":"I had the Malaysia trip."},{"startTime":506.507,"endTime":508.768,"body":"I lost a bunch of weight like I always do."},{"startTime":508.768,"endTime":511.18,"body":"I got back to like a pretty OK spot."},{"startTime":511.18,"endTime":514.012,"body":"I had about a week back and I left for the States."},{"startTime":514.012,"endTime":516.233,"body":"And then with, you know, the"},{"startTime":516.233,"endTime":519.105,"body":"Effectively two days of travel on both sides."},{"startTime":519.105,"endTime":521.156,"body":"So that's like four days of travel."},{"startTime":521.357,"endTime":528.081,"body":"I was there for eight days So that's eight plus four twelve days."},{"startTime":528.081,"endTime":530.273,"body":"I'm now down This morning."},{"startTime":530.273,"endTime":534.495,"body":"I was 218 pounds when I in like the middle of October."},{"startTime":534.495,"endTime":545.993,"body":"I was 228 So it's it's it's frustrating because I just it's real it's hard for me with"},{"startTime":534.495,"endTime":545.993,"body":"this thought with like this travel and"},{"startTime":545.993,"endTime":553.575,"body":"seeing people and family stuff to eat literally six times per day like I need to to keep"},{"startTime":545.993,"endTime":553.575,"body":"my body weight up."},{"startTime":554.396,"endTime":557.416,"body":"So things were pretty decent in the beginning."},{"startTime":557.677,"endTime":568.42,"body":"And then it just it was hard to stay on top of it when I don't have as much food in and"},{"startTime":557.677,"endTime":568.42,"body":"especially training lower bodies like really hard when you're on different hack squats and"},{"startTime":568.42,"endTime":572.011,"body":"like presses that don't really line up well and stuff."},{"startTime":572.261,"endTime":575.384,"body":"What I try and do is I just try and replicate movements."},{"startTime":575.384,"endTime":587.232,"body":"So for example My first session in there was it was a back session and I had like a a high"},{"startTime":575.384,"endTime":587.232,"body":"to low Bilateral row and I'm like, okay, what machine is most similar to that?"},{"startTime":587.232,"endTime":588.173,"body":"Great."},{"startTime":588.293,"endTime":598.34,"body":"I had a unilateral row which was like a unilateral cable row I was able to like rig that"},{"startTime":588.293,"endTime":598.34,"body":"up on one of the machines great unilateral, you know lumbar cable row"},{"startTime":599.699,"endTime":605.233,"body":"I said the high to low, I had a low to high kind of like trap upper back focused row."},{"startTime":605.233,"endTime":616.721,"body":"just set that angle up on if there was a machine for it, which they actually did have like"},{"startTime":605.233,"endTime":616.721,"body":"a chest supported kind of like a replica, not a replica, but like a model similar to like"},{"startTime":616.721,"endTime":620.403,"body":"the, you know, a hammer strength."},{"startTime":621.004,"endTime":621.394,"body":"Yeah."},{"startTime":621.394,"endTime":622.765,"body":"Low to high plate loaded row."},{"startTime":622.765,"endTime":628.967,"body":"I was able to perform that rear delt pack, you know, pack rear delt fly."},{"startTime":628.967,"endTime":629.623,"body":"fly."},{"startTime":629.623,"endTime":630.316,"body":"Yeah."},{"startTime":630.316,"endTime":630.956,"body":"Reverse."},{"startTime":630.956,"endTime":631.946,"body":"Thank you."},{"startTime":632.027,"endTime":633.968,"body":"Why can't I get these words?"},{"startTime":635.27,"endTime":638.032,"body":"Three sets of biceps, you know, when I was out."},{"startTime":638.032,"endTime":644.848,"body":"So that's what I always try and try and do and not try to get to like nuanced in it even."},{"startTime":644.848,"endTime":651.834,"body":"And I have this question from clients sometimes, even if I have like dumbbell pressing and"},{"startTime":644.848,"endTime":651.834,"body":"I find that."},{"startTime":651.834,"endTime":656.92,"body":"Performance isn't, you know, even equal to be like, OK, last week."},{"startTime":656.92,"endTime":662.652,"body":"You know, my home gym, did dumbbell incline press for whatever 100 pounds for like eight"},{"startTime":656.92,"endTime":662.652,"body":"reps."},{"startTime":662.652,"endTime":667.054,"body":"I find that I can't just like rock up and do 100 pounds on the incline for eight reps."},{"startTime":667.054,"endTime":669.025,"body":"I might only get like five or six."},{"startTime":669.025,"endTime":672.576,"body":"Like I get a pretty decent performance degradation."},{"startTime":672.576,"endTime":676.238,"body":"And it's just something that I've come to accept, right?"},{"startTime":676.238,"endTime":678.529,"body":"The primary trip of the goal was family oriented."},{"startTime":678.529,"endTime":683.021,"body":"And I know training progress and stuff is at a standstill."},{"startTime":683.021,"endTime":686.244,"body":"And I'm pretty much just trying to hold on to what I had."},{"startTime":686.244,"endTime":688.021,"body":"to the best that I can."},{"startTime":688.187,"endTime":695.353,"body":"Yeah, that's definitely tough psychologically coming from the place where you are where"},{"startTime":688.187,"endTime":695.353,"body":"you're so performance and goal driven in general."},{"startTime":696.434,"endTime":704.701,"body":"So I think I know the answer to this question, but I find there to be two different kind"},{"startTime":696.434,"endTime":704.701,"body":"of avatars of people that travel and work out."},{"startTime":704.701,"endTime":716.773,"body":"And one group is like super motivated and excited about the opportunity to try a new gym"},{"startTime":704.701,"endTime":716.773,"body":"and be in a new environment with new people and new equipment and like all this stuff."},{"startTime":716.773,"endTime":721.711,"body":"And then you have the other side, which I think is you, which is kind of like, I'm out of"},{"startTime":716.773,"endTime":721.711,"body":"my routine."},{"startTime":721.711,"endTime":723.083,"body":"I don't have my equipment."},{"startTime":723.083,"endTime":730.163,"body":"I don't really like being in this new gym and everything that I'm doing kind of decreases"},{"startTime":723.083,"endTime":730.163,"body":"my motivation to train."},{"startTime":730.403,"endTime":732.837,"body":"do you kind of find yourself in that category?"},{"startTime":733.154,"endTime":735.975,"body":"It depends on the gym, to be completely honest."},{"startTime":736.956,"endTime":745.999,"body":"Like, for example, when we were when we spent some time in in Virginia with Jenny's"},{"startTime":736.956,"endTime":745.999,"body":"family, there's a gym called RVA Iron in Richmond, Virginia."},{"startTime":745.999,"endTime":747.28,"body":"It's sick."},{"startTime":747.28,"endTime":748.961,"body":"It's such a good gym."},{"startTime":748.961,"endTime":757.204,"body":"And even so that like we were we would drive like an hour each way, like once a week to go"},{"startTime":748.961,"endTime":757.204,"body":"to the gym, because it's just so, so cool."},{"startTime":757.204,"endTime":758.125,"body":"Yeah."},{"startTime":758.125,"endTime":760.845,"body":"And like that is one."},{"startTime":760.845,"endTime":761.924,"body":"And there's like"},{"startTime":761.924,"endTime":764.946,"body":"There's the people who say like, the equipment doesn't really matter."},{"startTime":764.946,"endTime":769.054,"body":"Like those sorts of things that you just train like they're just wrong."},{"startTime":769.054,"endTime":770.499,"body":"They're just wrong."},{"startTime":770.499,"endTime":771.73,"body":"It really, really does."},{"startTime":771.73,"endTime":773.961,"body":"Like they have such good equipment in there."},{"startTime":773.961,"endTime":784.287,"body":"You can get like out of three sets what you like the type of stimulus and, you know, pump"},{"startTime":773.961,"endTime":784.287,"body":"whatever you're looking for that it might take you like five or six sets or more."},{"startTime":784.707,"endTime":788.139,"body":"Some somewhere else, because things like the angles are so good."},{"startTime":788.139,"endTime":789.89,"body":"Resistance curves are."},{"startTime":790.082,"endTime":798.453,"body":"money they really invest in really, really well sought after equipment and it really does"},{"startTime":790.082,"endTime":798.453,"body":"make a difference in the quality of your training."},{"startTime":798.453,"endTime":800.064,"body":"It can, I should say."},{"startTime":800.57,"endTime":802.05,"body":"Yeah, I agree completely."},{"startTime":802.05,"endTime":814.173,"body":"I think that even if you're not just focusing on the stimulus through the muscle that"},{"startTime":802.05,"endTime":814.173,"body":"you're targeting, you also have to account for the burden on your joint structures if that"},{"startTime":814.173,"endTime":815.184,"body":"exists."},{"startTime":815.184,"endTime":826.127,"body":"And when you find a machine that lines up so well that it both stimulates your target"},{"startTime":815.184,"endTime":826.127,"body":"tissue and causes zero joint structure disruption, that's kind of where where your money"},{"startTime":826.127,"endTime":827.205,"body":"is made in."},{"startTime":827.205,"endTime":830.297,"body":"It's tough to find those machines that do both of those."},{"startTime":830.648,"endTime":845.462,"body":"Yeah, it's like the first time I ever used the Nebula 35 degree leg press and I was like,"},{"startTime":830.648,"endTime":845.462,"body":"wow, this just, this is literally a leg press gift from like the future aliens or"},{"startTime":845.462,"endTime":845.812,"body":"something."},{"startTime":845.812,"endTime":847.963,"body":"It just makes perfect sense."},{"startTime":848.183,"endTime":851.324,"body":"Like you get in it, there's no pressure on your back."},{"startTime":851.324,"endTime":858.654,"body":"You can literally bring your heels right up to your butt cheeks and it's smooth and you're"},{"startTime":851.324,"endTime":858.654,"body":"like, this is incredible."},{"startTime":858.654,"endTime":859.954,"body":"the range of motion is incredible."},{"startTime":859.954,"endTime":861.717,"body":"It just makes sense."},{"startTime":861.717,"endTime":862.918,"body":"It's wonderful."},{"startTime":862.918,"endTime":865.67,"body":"And then you use like another one."},{"startTime":865.67,"endTime":874.977,"body":"And then the angle of the foot plate is a little bit like it allows your toes to be"},{"startTime":865.67,"endTime":874.977,"body":"farther forward than your heels, which is great for range of motion."},{"startTime":874.977,"endTime":884.744,"body":"And then you use one of the other leg presses like the standard ones where it's the"},{"startTime":874.977,"endTime":884.744,"body":"opposite where your heels are farther forward than your toes, which puts you in more."},{"startTime":884.744,"endTime":885.888,"body":"What would that be?"},{"startTime":885.888,"endTime":886.418,"body":"position."},{"startTime":886.418,"endTime":887.399,"body":"Yeah."},{"startTime":887.399,"endTime":889.061,"body":"I mean, you're in dorsiflexion."},{"startTime":889.061,"endTime":890.513,"body":"that's not dorsiflexion."},{"startTime":890.513,"endTime":895.05,"body":"It would be a plantar flexion because you're it's like your toes are pulled back."},{"startTime":895.161,"endTime":896.648,"body":"Yeah, that would be dorsiflexion."},{"startTime":896.648,"endTime":898.697,"body":"Planter is where your toes point forward."},{"startTime":898.697,"endTime":899.317,"body":"sorry."},{"startTime":899.317,"endTime":905.58,"body":"But you but you like run out of range of motion faster because of that position that it's"},{"startTime":899.317,"endTime":905.58,"body":"in."},{"startTime":906.841,"endTime":911.824,"body":"Yeah, I'm losing my, my original what we want to talk about."},{"startTime":911.824,"endTime":915.586,"body":"But it's one of those things like it doesn't matter until you realize that it does."},{"startTime":915.586,"endTime":925.732,"body":"And then when you try and go back, you're like, this is frustrating, because it can be so"},{"startTime":915.586,"endTime":925.732,"body":"much better if they just manufactured this machine for people's biomet biomechanics, you"},{"startTime":925.732,"endTime":926.323,"body":"know."},{"startTime":926.323,"endTime":929.251,"body":"well everyone's different too, but yeah."},{"startTime":929.251,"endTime":932.419,"body":"Okay, tell me about overselling the simplicity."},{"startTime":932.419,"endTime":933.58,"body":"What does this mean?"},{"startTime":934.403,"endTime":935.262,"body":"Yeah, so."},{"startTime":935.262,"endTime":941.586,"body":"I want to make sure that I try and communicate everything through like a positive light."},{"startTime":941.606,"endTime":955.406,"body":"I've been feeling a little quite frustrated lately and I mean potentially even a little"},{"startTime":941.606,"endTime":955.406,"body":"bit negative, but I'm seeing a lot of content that people are producing and then what in"},{"startTime":955.406,"endTime":964.702,"body":"turn is it then I get clients coming in or clients asking me things and there's a lot of"},{"startTime":955.406,"endTime":964.702,"body":"things out there."},{"startTime":964.842,"endTime":972.992,"body":"And I'm finding it more recently with people entering the space, trying to people are"},{"startTime":964.842,"endTime":972.992,"body":"doing their best, right?"},{"startTime":972.992,"endTime":981.742,"body":"But making it selling that things are a lot easier than they really are and that you can"},{"startTime":972.992,"endTime":981.742,"body":"train two times per week."},{"startTime":982.402,"endTime":994.832,"body":"Two sets per muscle group, four or five reps from failure, do your nutrition 75, 25 and"},{"startTime":982.402,"endTime":994.832,"body":"build this like amazing physique."},{"startTime":995.198,"endTime":996.879,"body":"And it's just not how it works."},{"startTime":996.879,"endTime":1001.522,"body":"Like someone that works hands on with a lot of people."},{"startTime":1001.522,"endTime":1003.684,"body":"It just does not work that way."},{"startTime":1003.684,"endTime":1004.564,"body":"I wish it."},{"startTime":1004.564,"endTime":1006.085,"body":"I wish it did."},{"startTime":1007.246,"endTime":1009.448,"body":"And then it does."},{"startTime":1009.448,"endTime":1015.102,"body":"It leads to frustration because then people think like I'm doing, you know, my nutrition"},{"startTime":1009.448,"endTime":1015.102,"body":"is pretty good."},{"startTime":1015.102,"endTime":1018.094,"body":"Seventy five percent of the time, another 25 percent."},{"startTime":1018.094,"endTime":1024.958,"body":"I'm having like, you know, my cheat meals and my free meals, but mostly, you know, pretty"},{"startTime":1018.094,"endTime":1024.958,"body":"accounted for."},{"startTime":1024.978,"endTime":1029.851,"body":"I train two to three times per week for about, you know, 45 minutes."},{"startTime":1029.851,"endTime":1032.904,"body":"But why is like my physique not look like I want it to look?"},{"startTime":1032.904,"endTime":1042.13,"body":"And I'm like, because you're being sold a lie, unfortunately, or an oversimplification at"},{"startTime":1032.904,"endTime":1042.13,"body":"best, maybe not in all lie."},{"startTime":1042.13,"endTime":1044.571,"body":"But I think that's that's one thing I'm seeing."},{"startTime":1044.571,"endTime":1047.283,"body":"And I'm getting people are really."},{"startTime":1047.283,"endTime":1048.975,"body":"That's the word I want to use here."},{"startTime":1048.975,"endTime":1052.356,"body":"Kind of like let down when they realize that that's just."},{"startTime":1053.198,"endTime":1054.324,"body":"You can be."},{"startTime":1054.324,"endTime":1055.115,"body":"healthy."},{"startTime":1055.115,"endTime":1062.545,"body":"You can be not overweight or whatever, but you're not going to have this physique that you"},{"startTime":1055.115,"endTime":1062.545,"body":"really want in that capacity, unfortunately."},{"startTime":1062.545,"endTime":1067.45,"body":"And then I feel like people are just getting sold that a lot recently."},{"startTime":1067.636,"endTime":1075.74,"body":"So you're seeing this coming towards you where people are both being fed this like low"},{"startTime":1067.636,"endTime":1075.74,"body":"volume, low frequency, but also low effort."},{"startTime":1075.74,"endTime":1087.525,"body":"Because I think that there's a there's a there's a fine line between like, like, like, low"},{"startTime":1075.74,"endTime":1087.525,"body":"volume and low frequency in itself, I've become to believe is not a problem if high effort"},{"startTime":1087.525,"endTime":1088.566,"body":"is there."},{"startTime":1089.907,"endTime":1091.267,"body":"High volume."},{"startTime":1092.001,"endTime":1094.673,"body":"high frequency also fine with lower effort."},{"startTime":1094.673,"endTime":1104.14,"body":"mean, you have those three variables of volume, frequency, and intensity that you can kind"},{"startTime":1094.673,"endTime":1104.14,"body":"of play with to create this kind of milieu that creates successful training."},{"startTime":1104.14,"endTime":1111.016,"body":"so, mean, lower effort combined with lower volume, lower frequency, we have a problem"},{"startTime":1104.14,"endTime":1111.016,"body":"because all three of those are now low."},{"startTime":1112.037,"endTime":1114.889,"body":"But that's, I guess my question is, that's what you're seeing?"},{"startTime":1114.889,"endTime":1118.001,"body":"Like people are coming to you legitimately with information that."},{"startTime":1118.001,"endTime":1123.9,"body":"training X number of reps from failure with low volume, low frequency seems to be promoted"},{"startTime":1118.001,"endTime":1123.9,"body":"or touted somewhere."},{"startTime":1123.9,"endTime":1124.862,"body":"Yes."},{"startTime":1124.862,"endTime":1128.622,"body":"And the hard thing there is the low effort, right?"},{"startTime":1128.622,"endTime":1129.384,"body":"Because it's"},{"startTime":1129.384,"endTime":1133.948,"body":"If you're someone who's realistically training two times per week, right?"},{"startTime":1133.948,"endTime":1136.722,"body":"And you're doing like your full body or something like that."},{"startTime":1136.722,"endTime":1146.131,"body":"That person and I have found in my corner of the internet and clients and stuff, that"},{"startTime":1136.722,"endTime":1146.131,"body":"person is also not realistically training at a two RIR."},{"startTime":1146.131,"endTime":1151.276,"body":"They might think they are, but they're at like a eight RIR, something like that."},{"startTime":1151.276,"endTime":1152.71,"body":"And I think that's."},{"startTime":1152.71,"endTime":1154.191,"body":"be training to failure."},{"startTime":1154.191,"endTime":1158.893,"body":"mean, if you're training two times a week, full body, like, like two RIR might not even"},{"startTime":1154.191,"endTime":1158.893,"body":"cut it."},{"startTime":1158.893,"endTime":1161.044,"body":"So I guess like, I get what you're saying."},{"startTime":1161.044,"endTime":1162.005,"body":"Like I agree with you."},{"startTime":1162.005,"endTime":1168.097,"body":"I just, I'm curious where that, that, that approach, that methodology is coming from."},{"startTime":1168.097,"endTime":1177.721,"body":"Cause I, I mean, I, I'm obviously biased, maybe blinded in some ways by the world that I"},{"startTime":1168.097,"endTime":1177.721,"body":"surround myself with both personally and in social media."},{"startTime":1177.822,"endTime":1179.066,"body":"But I don't."},{"startTime":1179.066,"endTime":1184.449,"body":"I don't see a lot of that where all three of those variables are all kind of on that lower"},{"startTime":1179.066,"endTime":1184.449,"body":"spectrum, especially effort."},{"startTime":1184.449,"endTime":1193.172,"body":"It's in the beauty for you and I, and hopefully the listeners is like we deal in context"},{"startTime":1184.449,"endTime":1193.172,"body":"and nuance, right?"},{"startTime":1193.172,"endTime":1199.265,"body":"And what you said there, like when I painted that picture and you're like, well, well,"},{"startTime":1193.172,"endTime":1199.265,"body":"even a two RAR, like, no, that person needs to be training to failure."},{"startTime":1199.265,"endTime":1205.608,"body":"And I think like that's, that is the part that's missing when it's the, I don't know what"},{"startTime":1199.265,"endTime":1205.608,"body":"you want to call it."},{"startTime":1205.608,"endTime":1212.233,"body":"young professional who's now entering their first job and starting to realize they don't"},{"startTime":1205.608,"endTime":1212.233,"body":"have as much time."},{"startTime":1212.233,"endTime":1214.786,"body":"The work demands are high and they want to move up the ranks."},{"startTime":1214.786,"endTime":1217.538,"body":"They can only train twice per week and being like, guess what?"},{"startTime":1217.538,"endTime":1220.08,"body":"You have like press sets to failure now."},{"startTime":1220.08,"endTime":1220.37,"body":"Right."},{"startTime":1220.37,"endTime":1227.806,"body":"Like that's a tough sell in actually taking like press sets to failure is wretched."},{"startTime":1227.806,"endTime":1228.827,"body":"You know."},{"startTime":1229.508,"endTime":1235.242,"body":"But that's the part when people are because what what what I'm seeing, especially on"},{"startTime":1229.508,"endTime":1235.242,"body":"social media, is people saying like"},{"startTime":1235.338,"endTime":1246.873,"body":"If you just want to be healthy and have, know, not have a dad bod, and of course they're"},{"startTime":1235.338,"endTime":1246.873,"body":"using imagery, which is someone that's probably 11 % body fat on a beach who's been"},{"startTime":1246.873,"endTime":1260.078,"body":"training for like six to eight years, and they're saying all you need, you know, is two"},{"startTime":1246.873,"endTime":1260.078,"body":"times per week, three maybe, 45 minutes in the gym, 75 % of your nutrition good, 25 % can"},{"startTime":1260.078,"endTime":1265.38,"body":"be your alcohol, free meals, weekends free sort of thing, and you can have this."},{"startTime":1265.728,"endTime":1275.405,"body":"It's just not true, you know, and especially with the imagery and stuff they're using,"},{"startTime":1265.728,"endTime":1275.405,"body":"like, yeah, if you were a lifetime athlete, you're 23 years old, you're already 11 % body"},{"startTime":1275.405,"endTime":1279.377,"body":"fat and you just don't want to lose that sufficient."},{"startTime":1279.377,"endTime":1285.352,"body":"But it's being sold to the person that's like 30, probably 24 % body fat."},{"startTime":1285.352,"endTime":1289.535,"body":"Already doesn't have the best eating habits and it's like, here's a."},{"startTime":1290.496,"endTime":1293.966,"body":"Whatever X percent effort and it's going to."},{"startTime":1293.966,"endTime":1299.433,"body":"all of us, know, it's going to create this physique that you dream of."},{"startTime":1299.433,"endTime":1307.152,"body":"And it's just, it's a lie, or at best, miscontextually apply like grossly miscontextually"},{"startTime":1299.433,"endTime":1307.152,"body":"applied."},{"startTime":1307.152,"endTime":1311.097,"body":"And it's I'm"},{"startTime":1311.097,"endTime":1316.769,"body":"I know I get a good amount of my clientele is also coaches themselves."},{"startTime":1317.39,"endTime":1325.453,"body":"And I'm getting some, and the problem here is like, I'm gonna have some coaches that"},{"startTime":1317.39,"endTime":1325.453,"body":"listen to this that are my clients, thinking I'm talking about them."},{"startTime":1325.453,"endTime":1328.675,"body":"Some of you, yes, others, no."},{"startTime":1328.675,"endTime":1336.608,"body":"But the ones who are probably panicking are probably the ones in the no category, but"},{"startTime":1328.675,"endTime":1336.608,"body":"they're coming in with like habits and training and telling me what they want."},{"startTime":1336.608,"endTime":1338.777,"body":"And I'm like, this isn't gonna cut it."},{"startTime":1338.777,"endTime":1346.25,"body":"And oftentimes I really want to be like, you should know better at this point because you"},{"startTime":1338.777,"endTime":1346.25,"body":"are in this profession."},{"startTime":1347.191,"endTime":1358.445,"body":"And I think it's, you know, what it probably comes down to is a lot of the people who are"},{"startTime":1347.191,"endTime":1358.445,"body":"in the like coaching guru stuff and just selling people a pipe dream, unfortunately."},{"startTime":1359.052,"endTime":1364.354,"body":"So when you have these clients come in that seem to be kind of low on all three of those"},{"startTime":1359.052,"endTime":1364.354,"body":"important variables."},{"startTime":1364.354,"endTime":1368.956,"body":"What do you find tends to work generally with the majority of them?"},{"startTime":1368.956,"endTime":1379.962,"body":"it trying to increase the effort and keep the volume and frequency relatively low, or are"},{"startTime":1368.956,"endTime":1379.962,"body":"you more keen to let them keep the effort lower and raise the volume and or frequency?"},{"startTime":1380.301,"endTime":1390.654,"body":"No, if if with people who especially have like a pretty good athletic background and have"},{"startTime":1380.301,"endTime":1390.654,"body":"been training for a little bit longer, let's call it like four years or so."},{"startTime":1390.654,"endTime":1396.725,"body":"I always like to start them lower volume, higher effort because this is my opinion."},{"startTime":1396.725,"endTime":1398.627,"body":"I'm not saying it's necessarily correct."},{"startTime":1398.627,"endTime":1399.679,"body":"You learn."},{"startTime":1399.679,"endTime":1404.951,"body":"Something new when you do it that way, you know, when someone when I give someone like a."},{"startTime":1404.951,"endTime":1405.383,"body":"I don't."},{"startTime":1405.383,"endTime":1408.476,"body":"What would we say like a leg press set?"},{"startTime":1408.476,"endTime":1409.156,"body":"Let's let's talk."},{"startTime":1409.156,"endTime":1412.669,"body":"We already talked about the like press and I'm like, hey, I want this to be like a one"},{"startTime":1409.156,"endTime":1412.669,"body":"R.R."},{"startTime":1412.669,"endTime":1420.266,"body":"You know, and they're going, going, going like rep speed doesn't slow at all and they"},{"startTime":1412.669,"endTime":1420.266,"body":"racket and and then they send me that form video."},{"startTime":1420.266,"endTime":1421.928,"body":"My response, what the fuck was that?"},{"startTime":1421.928,"endTime":1422.688,"body":"It's not one R.R."},{"startTime":1422.688,"endTime":1424.53,"body":"I'm like, that's not even a three R.R."},{"startTime":1424.53,"endTime":1427.682,"body":"like the rep speed did not slow at all, you know."},{"startTime":1427.682,"endTime":1432.106,"body":"And then what I'll do is my like my gut, my gut check."},{"startTime":1432.106,"endTime":1438.921,"body":"for them, as I say, next week, you're gonna take a spotter on your leg press set and"},{"startTime":1432.106,"endTime":1438.921,"body":"you're gonna take it to absolute failure."},{"startTime":1439.422,"endTime":1446.487,"body":"I'm very clear, like, if you rack that before they help you, I'm gonna be on your ass"},{"startTime":1439.422,"endTime":1446.487,"body":"about it."},{"startTime":1446.528,"endTime":1451.332,"body":"And last week's nine rep set turns into like a 16 rep set."},{"startTime":1451.332,"endTime":1452.593,"body":"And I was like, yeah."},{"startTime":1452.593,"endTime":1457.236,"body":"So 15 reps is a one RAR and you gave me nine last week."},{"startTime":1457.637,"endTime":1461.746,"body":"And then you put, it's kind of like harsh."},{"startTime":1461.746,"endTime":1464.73,"body":"from me, but they learn immediately, right?"},{"startTime":1464.73,"endTime":1473.262,"body":"And they realize that they've been sandbagging for how long and how much that they have"},{"startTime":1464.73,"endTime":1473.262,"body":"potentially left on the table because of that sandbag."},{"startTime":1473.482,"endTime":1474.312,"body":"Yeah."},{"startTime":1474.372,"endTime":1474.964,"body":"No, I agree."},{"startTime":1474.964,"endTime":1476.035,"body":"I think that's really well put."},{"startTime":1476.035,"endTime":1480.472,"body":"And that's the approach I take as well, because I think that there is."},{"startTime":1480.472,"endTime":1492.861,"body":"When you go about thinking about how you want to calibrate your volume and you can throw"},{"startTime":1480.472,"endTime":1492.861,"body":"frequency in there too as a product of volume, but without taking things to failure at"},{"startTime":1492.861,"endTime":1499.035,"body":"some point, it blurs what your volume tolerance truly is."},{"startTime":1499.556,"endTime":1507.564,"body":"And I think that by going to failure, you can much more easily calibrate where your volume"},{"startTime":1499.556,"endTime":1507.564,"body":"tolerance is."},{"startTime":1507.564,"endTime":1516.341,"body":"and make the necessary adjustments in that manner, especially for young professionals or"},{"startTime":1507.564,"endTime":1516.341,"body":"professionals in general, people with families, people that are busy, basically anyone"},{"startTime":1516.341,"endTime":1518.403,"body":"normal person that has a normal life."},{"startTime":1518.924,"endTime":1531.594,"body":"Most of them are going to be benefited by doing less work really, really well and really"},{"startTime":1518.924,"endTime":1531.594,"body":"hard than doing more work, which is going to take more time, more rest periods, more sets."},{"startTime":1531.594,"endTime":1537.717,"body":"and just a general overall time commitment, which will then cause more stress and issues"},{"startTime":1531.594,"endTime":1537.717,"body":"within their life."},{"startTime":1537.717,"endTime":1545.901,"body":"And so, yeah, I'm a huge fan of making sure that effort is dialed in because once we have"},{"startTime":1537.717,"endTime":1545.901,"body":"effort, we can say, wow, two sets of that really screwed me up."},{"startTime":1545.961,"endTime":1549.823,"body":"And therefore, maybe I don't even need more than two sets or one set or whatever it is."},{"startTime":1549.823,"endTime":1552.944,"body":"And so if you don't actually go there, you don't actually know."},{"startTime":1554.165,"endTime":1556.577,"body":"And so, yeah, I think that kind of dovetails into"},{"startTime":1556.577,"endTime":1558.517,"body":"some other kind of thoughts I have."},{"startTime":1558.517,"endTime":1564.977,"body":"I want to talk about the data-driven volume meta-regression that they did."},{"startTime":1564.977,"endTime":1572.017,"body":"But before I do that, I want to reflect a little bit on this idea of abbreviated training."},{"startTime":1572.017,"endTime":1579.177,"body":"And I think that this actually relates to kind of our last conversation that you were"},{"startTime":1572.017,"endTime":1579.177,"body":"talking about, because for most of you guys, you may know if you've listened to this"},{"startTime":1579.177,"endTime":1584.217,"body":"podcast for a while that when I first started training back when I was 15, 16 years old,"},{"startTime":1584.499,"endTime":1588.099,"body":"I legitimately fell into a online."},{"startTime":1588.252,"endTime":1596.34,"body":"board forum of sorts before Facebook and stuff, the late nineties, where people were"},{"startTime":1588.252,"endTime":1596.34,"body":"training abbreviated, was legitimately that was what it was called was abbreviated"},{"startTime":1596.34,"endTime":1600.393,"body":"training or, or HIT and high intensity training."},{"startTime":1600.454,"endTime":1610.423,"body":"And the whole idea was that you would basically train two to three times a week, full"},{"startTime":1600.454,"endTime":1610.423,"body":"body, pick primarily compound movements, do something like three by five or two by eight"},{"startTime":1610.423,"endTime":1614.186,"body":"or something along those lines, basically to failure, close to failure."},{"startTime":1614.834,"endTime":1618.376,"body":"progressive overload week to week and just keep kind of rolling from there."},{"startTime":1618.376,"endTime":1620.296,"body":"And so that was, that was how I started."},{"startTime":1620.296,"endTime":1629.851,"body":"basically trained 45 minutes, three times a week, did that for a number of years, fell off"},{"startTime":1620.296,"endTime":1629.851,"body":"of that approach for almost 20 years."},{"startTime":1630.051,"endTime":1636.894,"body":"As you guys know, I went through the CrossFit thing and then came out of that into like"},{"startTime":1630.051,"endTime":1636.894,"body":"the higher volume hypertrophy world."},{"startTime":1636.954,"endTime":1641.14,"body":"And then it's,"},{"startTime":1641.14,"endTime":1653.397,"body":"Coinciding with my bike adventures all the cardio that I've been doing I stumbled back"},{"startTime":1641.14,"endTime":1653.397,"body":"into the abbreviated world About six or seven months ago and there's now a the forum that"},{"startTime":1653.397,"endTime":1663.642,"body":"I was part of back in the day is long gone That thing doesn't exist anymore but there's"},{"startTime":1653.397,"endTime":1663.642,"body":"now a Facebook group that has kind of picked up where that forum left and so I've joined"},{"startTime":1663.642,"endTime":1669.006,"body":"this Facebook group and it it honestly has changed a bit of my perspective on training"},{"startTime":1663.642,"endTime":1669.006,"body":"because"},{"startTime":1669.384,"endTime":1674.356,"body":"in the evidence-based training world, we're so inundated with volume."},{"startTime":1674.356,"endTime":1678.558,"body":"Everything is about getting your volume up, training with more volume."},{"startTime":1678.558,"endTime":1680.699,"body":"If you hit a plateau, more volume."},{"startTime":1680.699,"endTime":1683.18,"body":"If you're a hard gainer, do more volume."},{"startTime":1683.921,"endTime":1691.104,"body":"In fact, doing more sets at two RIR potentially is better than doing less sets to failure"},{"startTime":1683.921,"endTime":1691.104,"body":"because volume."},{"startTime":1692.084,"endTime":1695.966,"body":"And then I go into this abbreviated training group."},{"startTime":1696.104,"endTime":1703.497,"body":"And so many of the guys that were there in the late nineties, when I was first in that"},{"startTime":1696.104,"endTime":1703.497,"body":"group are still part of this group."},{"startTime":1703.497,"endTime":1704.928,"body":"And there are various ages."},{"startTime":1704.928,"endTime":1709.269,"body":"Like some of those guys were in their early twenties back in the late nineties."},{"startTime":1709.269,"endTime":1712.161,"body":"And now they're, you know, five or 10 years older than me."},{"startTime":1712.161,"endTime":1716.512,"body":"Some of the guys are in their sixties or seventies and still doing this thing because they"},{"startTime":1712.161,"endTime":1716.512,"body":"were what?"},{"startTime":1716.512,"endTime":1720.124,"body":"Forty back in the late nineties or thirty five or something like that."},{"startTime":1720.304,"endTime":1721.164,"body":"And."},{"startTime":1722.685,"endTime":1726.056,"body":"It's I'm struggling a little bit."},{"startTime":1726.07,"endTime":1732.514,"body":"to say that these guys need to train this way because they are quote, hard gainers."},{"startTime":1732.514,"endTime":1743.22,"body":"Like there's this idea that if you're a hard gainer in this abbreviated training model,"},{"startTime":1732.514,"endTime":1743.22,"body":"you need to do less volume and work harder, which is in direct contrast to the research,"},{"startTime":1743.22,"endTime":1747.442,"body":"which says if you're a hard gainer, you need to do more effort or more volume."},{"startTime":1748.003,"endTime":1754.134,"body":"And so I've been really struggling to piece this back together, but one of the things that"},{"startTime":1748.003,"endTime":1754.134,"body":"I've really enjoyed is seeing"},{"startTime":1754.134,"endTime":1757.877,"body":"that these guys have been training this way now for 30 years."},{"startTime":1757.877,"endTime":1764.022,"body":"mean, all late nineties to current, these guys have not deviated from this training"},{"startTime":1757.877,"endTime":1764.022,"body":"approach."},{"startTime":1764.122,"endTime":1771.368,"body":"And these guys are huge and strong and it's, it's extremely impressive."},{"startTime":1771.368,"endTime":1784.042,"body":"And so I guess what I'm trying to figure out is, are they a specific type of person,"},{"startTime":1771.368,"endTime":1784.042,"body":"Samada type, et cetera, that somehow thrives?"},{"startTime":1784.042,"endTime":1787.645,"body":"with this style of training more than they would with a different style of training?"},{"startTime":1787.645,"endTime":1799.633,"body":"Or is this ubiquitously potentially a training style that if more people embarked on and"},{"startTime":1787.645,"endTime":1799.633,"body":"more people stuck with really big mover compound movements close to failure, consistently"},{"startTime":1799.633,"endTime":1809.8,"body":"do using progressive overload for years and years and years and years, maybe that is like"},{"startTime":1799.633,"endTime":1809.8,"body":"the most simplest streamlined approach for somebody that can't commit their life to"},{"startTime":1809.8,"endTime":1813.292,"body":"training and recovery and all these other elements that go into that."},{"startTime":1813.292,"endTime":1814.11,"body":"What are your thoughts?"},{"startTime":1814.11,"endTime":1818.974,"body":"I think there is probably a right answer, you know?"},{"startTime":1818.974,"endTime":1821.33,"body":"I think, but I do think it's..."},{"startTime":1821.33,"endTime":1824.733,"body":"probably a person."},{"startTime":1824.733,"endTime":1826.014,"body":"I think it's like one of those things."},{"startTime":1826.014,"endTime":1831.198,"body":"I think there is like an object true answer right across a population of people."},{"startTime":1831.198,"endTime":1837.904,"body":"But I also think it's there are I think that is the best answer right that what I just"},{"startTime":1831.198,"endTime":1837.904,"body":"said."},{"startTime":1837.904,"endTime":1849.433,"body":"But I also think there's like also correct answers that are probably more fitting to the"},{"startTime":1837.904,"endTime":1849.433,"body":"personality types in those sorts of things that are still right but maybe not as right as"},{"startTime":1849.433,"endTime":1850.694,"body":"you know X."},{"startTime":1852.163,"endTime":1854.524,"body":"Like, what's a really good example here?"},{"startTime":1854.924,"endTime":1857.086,"body":"Alex or mozi talks a lot about this, right?"},{"startTime":1857.086,"endTime":1863.409,"body":"And I know you had a note in here about morning routines, which I think this is great."},{"startTime":1863.409,"endTime":1869.632,"body":"And he's like, notorious for like, kind of bashing on people's like morning routines and"},{"startTime":1863.409,"endTime":1869.632,"body":"stuff."},{"startTime":1869.632,"endTime":1871.277,"body":"And people ask him, what's your morning routine?"},{"startTime":1871.277,"endTime":1879.478,"body":"He's like, get up, I have some coffee, I might have a little bit of nicotine, I put my"},{"startTime":1871.277,"endTime":1879.478,"body":"noise canceling headphones on and I fucking work."},{"startTime":1880.777,"endTime":1889.102,"body":"And he's like, I don't care about my mood or my mindset or the alignment of the planets or"},{"startTime":1880.777,"endTime":1889.102,"body":"if Mercury's in retrograde, like I have my coffee and I fucking work."},{"startTime":1889.102,"endTime":1890.947,"body":"Like that's my morning routine."},{"startTime":1891.147,"endTime":1894.75,"body":"I think that is the best answer."},{"startTime":1894.75,"endTime":1903.758,"body":"However, for a lot of people, they might find that life is not worth living if that is how"},{"startTime":1894.75,"endTime":1903.758,"body":"they have to do it sort of thing."},{"startTime":1903.758,"endTime":1904.408,"body":"You know what I mean?"},{"startTime":1904.408,"endTime":1908.693,"body":"So I think that's where like the personality types, there's a best answer, but then"},{"startTime":1904.408,"endTime":1908.693,"body":"there's a."},{"startTime":1908.693,"endTime":1914.507,"body":"still correct answer, but is more fitting for different people, different enjoyment levels"},{"startTime":1908.693,"endTime":1914.507,"body":"and stuff."},{"startTime":1914.507,"endTime":1915.35,"body":"Like for example."},{"startTime":1915.35,"endTime":1919.752,"body":"If let's say full body training is objectively the best way to do it."},{"startTime":1919.752,"endTime":1927.597,"body":"You pick a back exercise, you pick a leg exercise, you pick a, I think I said back, a"},{"startTime":1919.752,"endTime":1927.597,"body":"chest, know, maybe arm or something like that."},{"startTime":1927.597,"endTime":1928.928,"body":"Let's say that is best."},{"startTime":1928.928,"endTime":1930.639,"body":"You do that four days per week."},{"startTime":1930.639,"endTime":1932.81,"body":"is some new research comes out."},{"startTime":1932.81,"endTime":1933.62,"body":"It's undeniable."},{"startTime":1933.62,"endTime":1935.061,"body":"Like that is best."},{"startTime":1935.541,"endTime":1941.984,"body":"I would struggle transitioning to that because I strongly dislike training in that way."},{"startTime":1942.005,"endTime":1944.566,"body":"And that beam might be one of those things where I was like,"},{"startTime":1944.57,"endTime":1946.99,"body":"I might try it, you know, like, fuck, dude, this is best."},{"startTime":1946.99,"endTime":1948.41,"body":"Now everyone's saying it's best."},{"startTime":1948.41,"endTime":1949.32,"body":"We have great research."},{"startTime":1949.32,"endTime":1955.85,"body":"Like we know what's best now, but I would just really begin to enjoy my training a lot"},{"startTime":1949.32,"endTime":1955.85,"body":"less, you know?"},{"startTime":1955.85,"endTime":1963.948,"body":"So that's like one of those things where I think there's the best answer, but multiple"},{"startTime":1955.85,"endTime":1963.948,"body":"answers that are still pretty close to the best."},{"startTime":1964.773,"endTime":1972.765,"body":"I think abbreviated training doesn't have to be perceived as being full body sessions two"},{"startTime":1964.773,"endTime":1972.765,"body":"to three times a week or whatever it is."},{"startTime":1973.585,"endTime":1978.867,"body":"Like there's guys in the abbreviated group that are using a PPL in an abbreviated fashion."},{"startTime":1979.147,"endTime":1983.168,"body":"Just doing like lower volumes with that and you know everything to failure."},{"startTime":1983.428,"endTime":1986.289,"body":"I recently switched to an upper lower."},{"startTime":1986.289,"endTime":1994.471,"body":"I'm not sure if I've talked about this much on the podcast, but I was doing my two times a"},{"startTime":1986.289,"endTime":1994.471,"body":"week full body throughout the entire bike season and then just"},{"startTime":1994.703,"endTime":2001.145,"body":"About two weeks ago, I redesigned my program to go up or lower, up or lower, up or lower."},{"startTime":2001.145,"endTime":2005.086,"body":"So six sessions over two weeks with three sessions a week."},{"startTime":2005.786,"endTime":2009.787,"body":"And part two reasons for that one, because I was kind of burning out on the full body."},{"startTime":2009.787,"endTime":2013.608,"body":"To your point, I think that that's inevitable at some point along the way."},{"startTime":2013.688,"endTime":2022.781,"body":"But second, because it's now winter season and I'm going to be doing less biking, I wanted"},{"startTime":2013.688,"endTime":2022.781,"body":"to get one extra lift session in there so that I can get an extra day of fitness that"},{"startTime":2022.781,"endTime":2024.751,"body":"doesn't depend on me having to"},{"startTime":2025.639,"endTime":2029.619,"body":"breathe really heavy and do some sort of cardio adventure."},{"startTime":2030.639,"endTime":2034.569,"body":"So I do think abbreviated training can be different things."},{"startTime":2034.569,"endTime":2038.419,"body":"It doesn't have to be full body if that doesn't fit your personality type."},{"startTime":2038.419,"endTime":2047.059,"body":"But I guess my argument for, if I'm going to just play devil's advocate here for a second"},{"startTime":2038.419,"endTime":2047.059,"body":"and say that, let's say abbreviated training is the best for everybody."},{"startTime":2047.059,"endTime":2051.0190000000002,"body":"Or let's say it's the best for 99 % of people."},{"startTime":2051.0190000000002,"endTime":2054.239,"body":"And if you're in the 1 % where you want to,"},{"startTime":2055.2070000000003,"endTime":2059.529,"body":"100 % optimize your hypertrophy and potentially be a competitive bodybuilder."},{"startTime":2059.529,"endTime":2071.2349999999997,"body":"Maybe you're not in this 99%, but for the sake of argument, let's just say 99 % of people"},{"startTime":2059.529,"endTime":2071.2349999999997,"body":"would be best with some sort of abbreviated training program because it primarily focuses"},{"startTime":2071.2349999999997,"endTime":2073.566,"body":"in the strength ish rep ranges."},{"startTime":2073.566,"endTime":2077.397,"body":"So I'm not going to say you're doing sets of one to four, because now we're not even"},{"startTime":2073.566,"endTime":2077.397,"body":"really talking about hypertrophy."},{"startTime":2077.397,"endTime":2081.179,"body":"So we're staying in that like five to eight, five to 10 rep range."},{"startTime":2081.223,"endTime":2082.453,"body":"things are going to failure."},{"startTime":2082.453,"endTime":2085.803,"body":"We're using big compound movements that are stimulating multiple muscle groups."},{"startTime":2085.803,"endTime":2096.563,"body":"And we're kind of, I don't want to use the word forcing progressive overload over time,"},{"startTime":2085.803,"endTime":2096.563,"body":"but there's a big part of abbreviated training that is obsessed with the concept of micro"},{"startTime":2096.563,"endTime":2100.403,"body":"loading, taking, you know, one pound or 1 % of your, of your lift."},{"startTime":2100.403,"endTime":2102.863,"body":"If it's a hundred pounds on the bar, maybe you add one pound."},{"startTime":2102.863,"endTime":2108.249,"body":"If it's 300 pounds on the bar, maybe you add three pounds or whatever, but keeping it 1 %"},{"startTime":2102.863,"endTime":2108.249,"body":"or less."},{"startTime":2108.249,"endTime":2112.782,"body":"and progressing with that over time over and over and over and over and just keep showing"},{"startTime":2108.249,"endTime":2112.782,"body":"up."},{"startTime":2112.782,"endTime":2124.659,"body":"And so in theory, if you had somebody that just put their head down, stopped routine"},{"startTime":2112.782,"endTime":2124.659,"body":"hopping, just committed to eight basic movements, six to 10 basic movements that they just"},{"startTime":2124.659,"endTime":2132.874,"body":"did over and over and added weight, you look at this person when they first start, and"},{"startTime":2124.659,"endTime":2132.874,"body":"then you look at this person 10 years later, and all they've done is focus on these"},{"startTime":2132.874,"endTime":2134.569,"body":"movements, trying to add load."},{"startTime":2134.569,"endTime":2139.832,"body":"and they look entirely different than they did 10 years earlier because they've gotten"},{"startTime":2134.569,"endTime":2139.832,"body":"stronger."},{"startTime":2140.312,"endTime":2154.11,"body":"And I think that that's one of the pieces of abbreviated training that I love is noting"},{"startTime":2140.312,"endTime":2154.11,"body":"that, if you're not adding weight to the bar over time and doing something to demonstrate"},{"startTime":2154.11,"endTime":2156.331,"body":"progression, then you're likely not."},{"startTime":2156.331,"endTime":2156.961,"body":"progressing."},{"startTime":2156.961,"endTime":2161.063,"body":"mean, if you're not gaining strength in some capacity, you're likely also not adding"},{"startTime":2156.961,"endTime":2161.063,"body":"muscle."},{"startTime":2161.063,"endTime":2169.196,"body":"And this is even more true in the earlier stages of training when you're like at our"},{"startTime":2161.063,"endTime":2169.196,"body":"stage, I you know, we can get better at performing movements, we can create a better"},{"startTime":2169.196,"endTime":2175.829,"body":"stimulus, we can, there's a number of things we can do to potentially build muscle without"},{"startTime":2169.196,"endTime":2175.829,"body":"continuing to gain strength."},{"startTime":2175.829,"endTime":2184.793,"body":"But I guess my argument would just be that if 99 % of people committed to six to 10"},{"startTime":2175.829,"endTime":2184.793,"body":"compound lifts and progressively overloaded those for years,"},{"startTime":2184.929,"endTime":2192.828,"body":"that person would likely end up at a really solid place that they're really happy with at"},{"startTime":2184.929,"endTime":2192.828,"body":"that point, five, 10, 15 years down."},{"startTime":2192.828,"endTime":2194.419,"body":"I would agree with that."},{"startTime":2194.419,"endTime":2198.221,"body":"Now here is where I think we run into issues."},{"startTime":2198.701,"endTime":2201.122,"body":"And this is one of the other notes I had down there."},{"startTime":2202.063,"endTime":2206.125,"body":"There's a lot of noise in this space, right?"},{"startTime":2206.185,"endTime":2213.069,"body":"And especially now more than ever with social media and everyone trying to make a name for"},{"startTime":2206.185,"endTime":2213.069,"body":"themselves and produce content and that sort of thing."},{"startTime":2213.069,"endTime":2220.813,"body":"That approach, I would say in this day and age takes conviction because you're like, hey,"},{"startTime":2213.069,"endTime":2220.813,"body":"I know this is the right way."},{"startTime":2220.813,"endTime":2223.074,"body":"I'm going to do it for 10 years."},{"startTime":2223.186,"endTime":2227.629,"body":"and I'm going to work this system and get get get what I need out of it."},{"startTime":2228.166,"endTime":2231.902,"body":"30 years ago, you might have one muscle magazine, right?"},{"startTime":2231.902,"endTime":2239.536,"body":"Or you might just have that like uncle that's like, no, this is how you do it in your"},{"startTime":2231.902,"endTime":2239.536,"body":"uncle's six foot two, 250 pounds."},{"startTime":2239.536,"endTime":2241.388,"body":"You're like, yeah, I'm going to fucking listen."},{"startTime":2241.388,"endTime":2246.202,"body":"But now we have all these like different birds and all these different opinions and stuff."},{"startTime":2246.202,"endTime":2252.986,"body":"And there's so much noise and it would be significantly harder to just block out."},{"startTime":2252.986,"endTime":2257.989,"body":"all of that noise for a decade and just be convicted in your approach."},{"startTime":2257.989,"endTime":2262.511,"body":"I think that is very, very challenged, even so much like myself, you know."},{"startTime":2263.732,"endTime":2266.254,"body":"For example, this is a really, really good example."},{"startTime":2266.254,"endTime":2272.677,"body":"I just yesterday started testing the RP hypertrophy app."},{"startTime":2272.917,"endTime":2273.757,"body":"I."},{"startTime":2274.506,"endTime":2281.524,"body":"And I wouldn't say that, like, I think it's revolutionary or whatever, but sometimes I"},{"startTime":2274.506,"endTime":2281.524,"body":"like to, like, you know, eat the dog food a little bit."},{"startTime":2281.524,"endTime":2284.957,"body":"There's things like, for example, I don't think it's the best way."},{"startTime":2284.957,"endTime":2286.758,"body":"That is my current opinion."},{"startTime":2286.758,"endTime":2292.534,"body":"I'm going to spend some of my own money to hopefully prove myself right."},{"startTime":2292.534,"endTime":2293.145,"body":"Win-win."},{"startTime":2293.145,"endTime":2298.579,"body":"I lose 35 bucks and I have a further reinforcement of my own existing beliefs."},{"startTime":2298.579,"endTime":2301.742,"body":"That's, I guess, worst case scenario."},{"startTime":2301.742,"endTime":2303.724,"body":"Best case scenario is like, maybe I'm wrong."},{"startTime":2303.724,"endTime":2306.976,"body":"Maybe I'm making incredible progress or something like that."},{"startTime":2306.976,"endTime":2309.388,"body":"And I'm like, holy shit, I've been wrong this whole time?"},{"startTime":2309.498,"endTime":2310.478,"body":"there is a better way."},{"startTime":2310.478,"endTime":2312.689,"body":"It's a win regardless."},{"startTime":2312.689,"endTime":2314.12,"body":"It's a winner learn sort of thing."},{"startTime":2314.12,"endTime":2316.811,"body":"So like I'm in that right now."},{"startTime":2316.811,"endTime":2324.575,"body":"What I did was just took my existing program into it and then I'm going to let it, know,"},{"startTime":2316.811,"endTime":2324.575,"body":"auto adjust the volumes and however it progresses."},{"startTime":2324.575,"endTime":2326.633,"body":"I don't even really know to be completely honest."},{"startTime":2326.633,"endTime":2328.487,"body":"Interesting, that was actually going to be my question."},{"startTime":2328.487,"endTime":2332.056,"body":"That's cool that you enter your own program and then it kind of AIs you from there."},{"startTime":2332.056,"endTime":2334.276,"body":"I don't think it's necessarily an AI."},{"startTime":2334.276,"endTime":2339.416,"body":"think they have like in what we could call it like an algorithm that they built into it."},{"startTime":2339.416,"endTime":2350.136,"body":"Because after you after you complete a body part, after you complete each exercise,"},{"startTime":2339.416,"endTime":2350.136,"body":"actually, it asks you joint pain, no joint pain, minor, moderate, like bad problem after"},{"startTime":2350.136,"endTime":2351.096,"body":"each exercise."},{"startTime":2351.096,"endTime":2359.016,"body":"After each section, let's say I have like three back exercises, it's going to say, what"},{"startTime":2351.096,"endTime":2359.016,"body":"was your back stimulus like or back pump?"},{"startTime":2359.016,"endTime":2360.394,"body":"I think it asked for"},{"startTime":2360.394,"endTime":2373.603,"body":"None minor moderate like what massive pump and then it also asks about like how do you"},{"startTime":2360.394,"endTime":2373.603,"body":"perceive the amount of work that you did barely you know easy day moderate pushed my"},{"startTime":2373.603,"endTime":2382.94,"body":"limits a little bit or like way too much and then I think based off of your ratings and I"},{"startTime":2373.603,"endTime":2382.94,"body":"think you'll give a little like a pre training assessment of how your soreness is and"},{"startTime":2382.94,"endTime":2388.323,"body":"stuff and certain things it will regulate things based off the algorithm that they have."},{"startTime":2389.602,"endTime":2390.593,"body":"But I'm interested to see."},{"startTime":2390.593,"endTime":2400.182,"body":"I've heard it might just like to keep throwing sets at you, which we know is probably not"},{"startTime":2390.593,"endTime":2400.182,"body":"the best way."},{"startTime":2400.182,"endTime":2411.673,"body":"I, from an overarching thing, I think if you want my personal opinion, which again, this"},{"startTime":2400.182,"endTime":2411.673,"body":"is only my opinion, I think that you can use that."},{"startTime":2411.673,"endTime":2420.034,"body":"contextually to potentially break through plateaus, but then you have to pull it back and"},{"startTime":2411.673,"endTime":2420.034,"body":"probably deload and then, you know, sort of thing."},{"startTime":2420.034,"endTime":2426.159,"body":"it's like, then that's literally definition of auto regulation, right?"},{"startTime":2426.159,"endTime":2427.189,"body":"Yeah, yeah."},{"startTime":2427.189,"endTime":2428.71,"body":"No, that's cool that you're experimenting with that."},{"startTime":2428.71,"endTime":2436.012,"body":"think the myself and the listeners are going to be keen on kind of hearing how that"},{"startTime":2428.71,"endTime":2436.012,"body":"progresses as it goes."},{"startTime":2436.152,"endTime":2446.115,"body":"But I also relate to the the noise piece and program hopping was a major problem of mine"},{"startTime":2436.152,"endTime":2446.115,"body":"back in my early days."},{"startTime":2446.115,"endTime":2454.053,"body":"Like I say, my first five to six years training, I would commit to something and think"},{"startTime":2446.115,"endTime":2454.053,"body":"this was the way for, I don't know, three to six months."},{"startTime":2454.053,"endTime":2461.316,"body":"And then I'd be like, new shiny object, new movement I want to try, new split routine"},{"startTime":2454.053,"endTime":2461.316,"body":"that's supposed to be better, like whatever, whatever."},{"startTime":2461.316,"endTime":2471.65,"body":"It's just like, there's so much out there and there's so many people with great physiques"},{"startTime":2461.316,"endTime":2471.65,"body":"that are promoting these things, which takes you back to this idea that like in many ways,"},{"startTime":2471.65,"endTime":2473.421,"body":"like a lot of things work."},{"startTime":2473.681,"endTime":2483.395,"body":"And basing it on your personality type is important, basing it on your individual stress"},{"startTime":2473.681,"endTime":2483.395,"body":"recovery ability, all the life circumstances that go into that whole pie."},{"startTime":2484.338,"endTime":2485.849,"body":"but there are a lot of things that work."},{"startTime":2485.849,"endTime":2496.292,"body":"so fitting it into your life is potentially one of the most important, which again, I"},{"startTime":2485.849,"endTime":2496.292,"body":"think takes me back to that abbreviated training model, which is that unless you're"},{"startTime":2496.292,"endTime":2509.408,"body":"pushing the limits of trying to be the top 1 % working out for 45 to 60 minutes, two to"},{"startTime":2496.292,"endTime":2509.408,"body":"three times a week and forcing progressive overload is a really kind of"},{"startTime":2509.408,"endTime":2513.24,"body":"removed way, maybe somewhat removed way of having to go about your training."},{"startTime":2513.24,"endTime":2521.104,"body":"Like you don't have to sit there and think about it and overanalyze it and scroll"},{"startTime":2513.24,"endTime":2521.104,"body":"Instagram looking for new workout programs and like all of the stuff."},{"startTime":2521.104,"endTime":2529.149,"body":"I mean, if you're a busy professional with, with a family and kids and, all of that, and"},{"startTime":2521.104,"endTime":2529.149,"body":"you just want to show up to the gym and work out, like don't get distracted by all the"},{"startTime":2529.149,"endTime":2529.869,"body":"shiny objects."},{"startTime":2529.869,"endTime":2537.183,"body":"Don't worry about the noise out there because you can just have blinders on and just focus"},{"startTime":2529.869,"endTime":2537.183,"body":"on your training and getting stronger over time."},{"startTime":2537.183,"endTime":2538.626,"body":"like, shit's going to work out."},{"startTime":2538.626,"endTime":2539.226,"body":"for you."},{"startTime":2539.226,"endTime":2545.926,"body":"And so, man, that's a lesson reflecting, you know, 25 years in the past, looking at my"},{"startTime":2539.226,"endTime":2545.926,"body":"earlier self."},{"startTime":2545.926,"endTime":2554.618,"body":"But I do think that there's a lot of value in that approach, especially for people that"},{"startTime":2545.926,"endTime":2554.618,"body":"are part of that 99 % and not part of the 1%."},{"startTime":2554.951,"endTime":2565.472,"body":"Yeah, I think that the key that you alluded to, but I think I think it's worth us driving"},{"startTime":2554.951,"endTime":2565.472,"body":"home is I don't want to say forcing the progressions because I think people get a little"},{"startTime":2565.472,"endTime":2570.647,"body":"bit greedy, but like progressive overload and what that means like you're going to have to"},{"startTime":2565.472,"endTime":2570.647,"body":"work hard at that."},{"startTime":2570.647,"endTime":2577.033,"body":"But like you said, you typically have like choosing exercises that you like and work well."},{"startTime":2577.033,"endTime":2579.051,"body":"Typically, people don't have a hard time like."},{"startTime":2579.051,"endTime":2585.816,"body":"really challenging and pushing themselves at exercises that fit you well and you like to"},{"startTime":2579.051,"endTime":2585.816,"body":"use, but exactly."},{"startTime":2585.816,"endTime":2586.524,"body":"Yeah."},{"startTime":2586.524,"endTime":2594.924,"body":"for me to want to push close to failure or work hard on something where I'm like, yeah,"},{"startTime":2586.524,"endTime":2594.924,"body":"like I'm getting a stimulus, but like my elbow or my shoulder feels weird while I'm doing"},{"startTime":2594.924,"endTime":2595.364,"body":"this."},{"startTime":2595.364,"endTime":2599.404,"body":"And like, I don't know, that exercise just doesn't fit me and etc, etc."},{"startTime":2599.404,"endTime":2601.484,"body":"So yeah, all of that's good stuff."},{"startTime":2601.484,"endTime":2609.964,"body":"So let's transition to briefly discuss this data driven meta regression on volume."},{"startTime":2609.964,"endTime":2612.464,"body":"Have you seen any of this?"},{"startTime":2612.464,"endTime":2613.948,"body":"Have you looked into it at all?"},{"startTime":2614.035,"endTime":2626.214,"body":"No, the shitty thing with being over here in Asia is Instagram really does tailor my"},{"startTime":2614.035,"endTime":2626.214,"body":"algorithm to like my Australian friends, people and also like, there's so much of things I"},{"startTime":2626.214,"endTime":2627.855,"body":"just don't see anymore."},{"startTime":2628.482,"endTime":2629.012,"body":"Yeah."},{"startTime":2629.012,"endTime":2631.443,"body":"So this meta regression is in preprint right now."},{"startTime":2631.443,"endTime":2635.293,"body":"So it's officially out there as like a document yet."},{"startTime":2635.293,"endTime":2643.136,"body":"mean, people look at the preprint stuff and assume that it's reality when likely it's"},{"startTime":2635.293,"endTime":2643.136,"body":"going to go back, have a few edits, come back out and overall probably look similar, but"},{"startTime":2643.136,"endTime":2644.896,"body":"maybe not exactly the same."},{"startTime":2647.137,"endTime":2653.499,"body":"these guys, man, Zach and Josh and that team over there are just so nuanced and"},{"startTime":2647.137,"endTime":2653.499,"body":"contextual."},{"startTime":2653.499,"endTime":2657.96,"body":"And I have so much love for, for their involvement in the space."},{"startTime":2658.498,"endTime":2661.561,"body":"because like is just an overriding example."},{"startTime":2661.561,"endTime":2669.157,"body":"This, this meta regression they put out, it, it analyzed volume and frequency for"},{"startTime":2661.561,"endTime":2669.157,"body":"hypertrophy and strength."},{"startTime":2669.337,"endTime":2682.649,"body":"And they spent five hours on a podcast, five hours, one episode of a podcast discussing"},{"startTime":2669.337,"endTime":2682.649,"body":"the volume ramifications of this study."},{"startTime":2682.649,"endTime":2686.85,"body":"And then they put out another one that was like three hours discussing the frequency."},{"startTime":2686.85,"endTime":2689.041,"body":"ramifications of the study."},{"startTime":2689.281,"endTime":2698.887,"body":"And so, you know, not to bury the lead here, the result of the volume meta regression was"},{"startTime":2689.281,"endTime":2698.887,"body":"that there is no cap to volume."},{"startTime":2698.887,"endTime":2708.802,"body":"Essentially, they found that the the best fit line, we always assumed it was an upside"},{"startTime":2698.887,"endTime":2708.802,"body":"down U shaped curve, meaning that you get more results as the volume increases."},{"startTime":2708.802,"endTime":2711.694,"body":"But then at some point, the volume is too much."},{"startTime":2711.694,"endTime":2715.826,"body":"And you start getting worse results because you're doing too much and you're not"},{"startTime":2711.694,"endTime":2715.826,"body":"recovering."},{"startTime":2715.948,"endTime":2722.953,"body":"their best fit line was a linear model, meaning the more volume you did, you just kept"},{"startTime":2715.948,"endTime":2722.953,"body":"getting better results."},{"startTime":2724.475,"endTime":2738.545,"body":"And I obviously don't agree with that, but I listened to the majority of their five hour"},{"startTime":2724.475,"endTime":2738.545,"body":"podcast and the first four hours of the five hours was them essentially casing all of"},{"startTime":2738.585,"endTime":2742.326,"body":"their concerns with the meta and why it potentially."},{"startTime":2742.326,"endTime":2746.179,"body":"isn't representing exactly what the line is shown to represent."},{"startTime":2746.179,"endTime":2752.063,"body":"So literally they spent four hours trying to talk us out of why their model is the right"},{"startTime":2746.179,"endTime":2752.063,"body":"model, which I love."},{"startTime":2752.063,"endTime":2752.924,"body":"It's amazing."},{"startTime":2752.924,"endTime":2757.747,"body":"And then they went into like the practical applications of implementation and all of that."},{"startTime":2757.747,"endTime":2766.293,"body":"And then when you talk about all of the real life concerns that we've been discussing, as"},{"startTime":2757.747,"endTime":2766.293,"body":"far as the practical considerations, how it fits around your life, the various aspects of"},{"startTime":2766.293,"endTime":2770.495,"body":"recovery, including like nutrition, sleep, stress, all of that buckets."},{"startTime":2771.128,"endTime":2775.621,"body":"training motivation, ability to do this long term over time."},{"startTime":2775.621,"endTime":2785.598,"body":"I mean, there were so many points that they made that by the end of the podcast, you"},{"startTime":2775.621,"endTime":2785.598,"body":"really would have thought that they were advocating for like a moderate volume training"},{"startTime":2785.598,"endTime":2786.899,"body":"approach, you know?"},{"startTime":2786.899,"endTime":2796.065,"body":"And so I just like, I just going back, I just love that they do that because so many"},{"startTime":2786.899,"endTime":2796.065,"body":"people look at the, you talk about the noise."},{"startTime":2796.065,"endTime":2800.908,"body":"So many people look at the main graphic and it says something like volume never"},{"startTime":2801.576,"endTime":2805.037,"body":"never peaks the best fit line is linear growth and blah, blah."},{"startTime":2805.037,"endTime":2808.338,"body":"And you look at that and you're like, yeah, I need to be doing 50 sets or whatever."},{"startTime":2809.618,"endTime":2812.879,"body":"But really, in reality, that's not that's not the case."},{"startTime":2813.66,"endTime":2816.64,"body":"And so I just I just appreciate what they do."},{"startTime":2816.64,"endTime":2828.204,"body":"And I think that for anybody that sees these really blasphemous headlines that seem"},{"startTime":2816.64,"endTime":2828.204,"body":"outrageous, I encourage you to, to dig in potentially listen to the podcast or at least"},{"startTime":2828.204,"endTime":2829.582,"body":"read some of the"},{"startTime":2829.582,"endTime":2837.423,"body":"content they put out on Instagram or on YouTube and, and get like a potentially better"},{"startTime":2829.582,"endTime":2837.423,"body":"understanding of exactly what you're seeing."},{"startTime":2837.423,"endTime":2842.285,"body":"Yeah, yeah, yeah, they're that I like when I do see stuff from them."},{"startTime":2842.285,"endTime":2844.871,"body":"I'm like, wow, it's like what are they up to?"},{"startTime":2844.871,"endTime":2848.515,"body":"And it's always just so damn good."},{"startTime":2848.515,"endTime":2854.151,"body":"You know, like it's it's just it's just and I don't know, as a professional, you can just"},{"startTime":2848.515,"endTime":2854.151,"body":"appreciate quality work."},{"startTime":2854.151,"endTime":2856.533,"body":"But like what they do is so so."},{"startTime":2857.202,"endTime":2858.503,"body":"Yeah."},{"startTime":2858.503,"endTime":2869.473,"body":"And then just to wrap a bow on that, they, they basically found that for, for, frequency,"},{"startTime":2858.503,"endTime":2869.473,"body":"as far as it relates to frequency, that frequency didn't seem to make a huge difference in"},{"startTime":2869.473,"endTime":2872.466,"body":"hypertrophy, which I don't think is, is novel information."},{"startTime":2872.466,"endTime":2881.754,"body":"And they did find that frequency had quite an impact on strength, which again, I think"},{"startTime":2872.466,"endTime":2881.754,"body":"fits the bill because strength is a skill and the more that you practice it, the better"},{"startTime":2881.754,"endTime":2883.295,"body":"you're going to get at it."},{"startTime":2885.104,"endTime":2894.632,"body":"which also like, man, it just makes me bring back to this abbreviated training thing one"},{"startTime":2885.104,"endTime":2894.632,"body":"more time because the the abbreviated training model focuses so much on this strength"},{"startTime":2894.632,"endTime":2897.914,"body":"progression and this progressive overload over time."},{"startTime":2898.144,"endTime":2899.275,"body":"And"},{"startTime":2899.275,"endTime":2910.303,"body":"there's definitely some blurry lines between like in the abbreviated world in that manner,"},{"startTime":2899.275,"endTime":2910.303,"body":"because their idea, and I'm putting not to put words in everyone's mouth here, but I guess"},{"startTime":2910.303,"endTime":2919.428,"body":"my perception of the methodology is that if you get stronger over time, you get bigger and"},{"startTime":2910.303,"endTime":2919.428,"body":"therefore you achieve hypertrophy."},{"startTime":2920.029,"endTime":2922.631,"body":"So they're using strength as the proxy there."},{"startTime":2923.051,"endTime":2928.556,"body":"And I think that oftentimes outside of the abbreviated training world,"},{"startTime":2928.556,"endTime":2940.065,"body":"progress isn't measured by how much strength you make over time, but sometimes in how much"},{"startTime":2928.556,"endTime":2940.065,"body":"volume you're doing over time and how sore you're getting over time, which is then being"},{"startTime":2940.065,"endTime":2944.749,"body":"used as like a proxy for stimulus."},{"startTime":2945.09,"endTime":2957.898,"body":"so yeah, I just, at some level you have to get stronger, but I, I'm still, have"},{"startTime":2945.09,"endTime":2957.898,"body":"trepidation as far as how much the focus should be purely on strength."},{"startTime":2957.898,"endTime":2969.678,"body":"Because if the focus was to be put squarely on strength, there's probably better ways to"},{"startTime":2957.898,"endTime":2969.678,"body":"go about it than doing three by five to failure, which leads me to another point, which is"},{"startTime":2969.678,"endTime":2982.848,"body":"that if strength is best accrued with higher frequencies further from failure, but"},{"startTime":2969.678,"endTime":2982.848,"body":"hypertrophy is best accrued closer to failure, then how do we kind of square that circle"},{"startTime":2982.848,"endTime":2987.962,"body":"of the abbreviated approach being three by five or two by eight to failure?"},{"startTime":2988.176,"endTime":2990.897,"body":"with strength being the primary objective."},{"startTime":2991.277,"endTime":3003.35,"body":"Like I wonder if you're basing this whole thing on strength progression, would that person"},{"startTime":2991.277,"endTime":3003.35,"body":"not be better off doing three, five by five at an eight RM or three by five and an eight"},{"startTime":3003.35,"endTime":3008.312,"body":"RM and doing that two or three times a week so that now you're getting more frequency and"},{"startTime":3003.35,"endTime":3008.312,"body":"you're getting more practice in the movements."},{"startTime":3008.312,"endTime":3009.522,"body":"You're not hitting failure."},{"startTime":3009.522,"endTime":3011.843,"body":"Maybe your strength goes up faster."},{"startTime":3011.843,"endTime":3016.352,"body":"What's the downstream effect then on the accruement of lean body mass?"},{"startTime":3016.352,"endTime":3018.513,"body":"by taking that approach first by going to failure."},{"startTime":3018.513,"endTime":3028.22,"body":"So I just, I'm talking in circles here, but these are kind of the things going through my"},{"startTime":3018.513,"endTime":3028.22,"body":"brain, trying to square the circle of failure and volume and frequency and all of these"},{"startTime":3028.22,"endTime":3029.1,"body":"things."},{"startTime":3029.555,"endTime":3030.627,"body":"Yeah."},{"startTime":3030.627,"endTime":3034.381,"body":"It's like the disheartening."},{"startTime":3034.381,"endTime":3038.522,"body":"I don't want to say fact because that makes it sound like what I'm going to say is"},{"startTime":3034.381,"endTime":3038.522,"body":"absolute."},{"startTime":3038.522,"endTime":3039.833,"body":"And that's not it."},{"startTime":3039.833,"endTime":3043.768,"body":"It seems like the more information that we get on this."},{"startTime":3043.768,"endTime":3051.326,"body":"It helps, but we still don't have like definitive right or what what we get."},{"startTime":3051.326,"endTime":3068.919,"body":"is in this context is like information that is probably pretty accurate, but practically"},{"startTime":3051.326,"endTime":3068.919,"body":"not unacceptable, but like practically in unimplementable sort of thing."},{"startTime":3068.919,"endTime":3074.843,"body":"Like, like the volume, like, whoa, that like more volumes better, but like where, where"},{"startTime":3068.919,"endTime":3074.843,"body":"does it stop?"},{"startTime":3074.843,"endTime":3077.686,"body":"You know, can you train four hours every single day?"},{"startTime":3077.686,"endTime":3078.566,"body":"You know,"},{"startTime":3079.47,"endTime":3087.036,"body":"The hard thing is like at the end of last year, I was training for three hours a day, four"},{"startTime":3079.47,"endTime":3087.036,"body":"to five times per week."},{"startTime":3087.477,"endTime":3091.221,"body":"I was natural in the end of my calorie deficit."},{"startTime":3091.221,"endTime":3093.703,"body":"At the end of it, I wasn't getting sore anymore."},{"startTime":3093.703,"endTime":3097.606,"body":"And my performance really didn't drop off to the end."},{"startTime":3097.767,"endTime":3102.381,"body":"But, know, the time commitment, it did become too much."},{"startTime":3102.381,"endTime":3104.133,"body":"It was not fun anymore."},{"startTime":3104.133,"endTime":3104.443,"body":"Right."},{"startTime":3104.443,"endTime":3105.934,"body":"But it's like, where do you"},{"startTime":3106.336,"endTime":3111.363,"body":"stop and put that line and then how do you kind of ramp that up?"},{"startTime":3111.363,"endTime":3112.816,"body":"It's convoluted."},{"startTime":3112.816,"endTime":3115.048,"body":"I do think it's quite convoluted."},{"startTime":3116.027,"endTime":3117.678,"body":"Yeah, I agree."},{"startTime":3117.678,"endTime":3124.765,"body":"And just to one last thing to reference a study on this on this topic, I'm trying to"},{"startTime":3124.765,"endTime":3129.865,"body":"But essentially what they did is they took, was a while ago, it was a few years ago."},{"startTime":3129.865,"endTime":3134.265,"body":"They took two groups and one group did four sets of 10 to failure."},{"startTime":3134.265,"endTime":3139.925,"body":"So we're talking hypertrophy type programming, hypertrophy rep range sets to failure."},{"startTime":3140.245,"endTime":3146.385,"body":"The other group also used their 10 rep max, but they did eight sets of five."},{"startTime":3146.385,"endTime":3149.185,"body":"So both groups got 40 total reps in."},{"startTime":3149.185,"endTime":3150.815,"body":"One went four sets of 10 to failure."},{"startTime":3150.815,"endTime":3153.561,"body":"The other one went eight sets of five, assuming"},{"startTime":3153.561,"endTime":3157.503,"body":"and five RIR on each set for RIR or something like that."},{"startTime":3157.683,"endTime":3169.29,"body":"And at the end of the study, they found that the four by 10 group got better hypertrophy"},{"startTime":3157.683,"endTime":3169.29,"body":"and the eight by five group built better strength, which it continues to just blur this"},{"startTime":3169.29,"endTime":3179.595,"body":"discussion of like, well, if building strength ultimately leads to more hypertrophy, like,"},{"startTime":3169.29,"endTime":3179.595,"body":"would we have seen that if this study continued in this manner over years, would we have"},{"startTime":3179.595,"endTime":3183.427,"body":"seen the eight by five approach actually outpace the four by 10?"},{"startTime":3183.427,"endTime":3185.359,"body":"in hypertrophy as well?"},{"startTime":3185.359,"endTime":3192.186,"body":"Or is there something really specific about going to failure that seems to be unique and"},{"startTime":3185.359,"endTime":3192.186,"body":"beneficial for hypertrophy?"},{"startTime":3192.186,"endTime":3195.469,"body":"And so I just thought that was an interesting representation of that."},{"startTime":3196.12,"endTime":3201.383,"body":"I think, if you want my honest answer, I think it probably lies somewhere in..."},{"startTime":3201.383,"endTime":3207.306,"body":"better definement of the terms strength and hypertrophy, right?"},{"startTime":3207.306,"endTime":3219.963,"body":"And what I think might be like a really, a decent example is like increasing strength at"},{"startTime":3207.306,"endTime":3219.963,"body":"a, I hate to say this because there is no like hypertrophy rep range, but like over time"},{"startTime":3219.963,"endTime":3223.244,"body":"strength at eight reps, something like that."},{"startTime":3223.244,"endTime":3224.936,"body":"Something that's not, that's a little bit."},{"startTime":3224.936,"endTime":3228.235,"body":"more asterisks in its definition."},{"startTime":3228.598,"endTime":3231.546,"body":"But again, it gets convoluted."},{"startTime":3232.419,"endTime":3234.08,"body":"Yeah, it's very complicated."},{"startTime":3234.801,"endTime":3239.426,"body":"so we probably have one or two more things we can talk about here."},{"startTime":3239.426,"endTime":3242.339,"body":"Do you want to quickly go into morning routines?"},{"startTime":3242.339,"endTime":3244.802,"body":"I'm actually curious what you do when you wake up in the morning."},{"startTime":3244.802,"endTime":3249.555,"body":"I would say I err a little bit more on the side of the Alex Hermosy approach."},{"startTime":3250.056,"endTime":3253.297,"body":"Mine really depends on like motivation."},{"startTime":3254.138,"endTime":3262.744,"body":"In full transparency, I am in a lower motivation cycle of my life."},{"startTime":3262.744,"endTime":3274.672,"body":"There are things that I want to do from a creative standpoint that I know are not the most"},{"startTime":3262.744,"endTime":3274.672,"body":"monetarily rewarding."},{"startTime":3274.672,"endTime":3281.008,"body":"For example, I've had numerous people ask me like Aaron, when is no man's land to gonna"},{"startTime":3274.672,"endTime":3281.008,"body":"release?"},{"startTime":3281.008,"endTime":3290.499,"body":"Like I've run, I've literally had someone tell me they've run the program like four times"},{"startTime":3281.008,"endTime":3290.499,"body":"like, and like, believe me, I really want to get you guys a second program, right?"},{"startTime":3290.499,"endTime":3298.522,"body":"But realistically, I'll make maybe 600 bucks off the program, something like that, you"},{"startTime":3290.499,"endTime":3298.522,"body":"know?"},{"startTime":3298.522,"endTime":3300.573,"body":"So for me, I'm like, it's a lot of work."},{"startTime":3300.573,"endTime":3303.484,"body":"And I like to do things like in a very good way."},{"startTime":3303.484,"endTime":3306.844,"body":"I'm going to pay a designer to design it and all of these things."},{"startTime":3306.844,"endTime":3314.684,"body":"But to make like 600 bucks, like I'll just sign another client, you know, and it's it's a"},{"startTime":3306.844,"endTime":3314.684,"body":"lot easier."},{"startTime":3314.684,"endTime":3320.314,"body":"It's a lot less time investment, you know, so it's that's where I'm finding myself."},{"startTime":3320.314,"endTime":3323.554,"body":"But there's times where I'm super motivated and I just want to get these things out."},{"startTime":3323.554,"endTime":3326.664,"body":"And I'm just in like a low motivation cycle."},{"startTime":3326.664,"endTime":3333.268,"body":"I think a lot of the gym stuff has me a little bit burned out, just like getting my ass"},{"startTime":3326.664,"endTime":3333.268,"body":"kicked on things and"},{"startTime":3333.372,"endTime":3338.275,"body":"My pure joy is, I would say, is not there in certain aspects."},{"startTime":3338.275,"endTime":3339.616,"body":"So it depends on the day."},{"startTime":3339.616,"endTime":3343.868,"body":"For example, Monday, Tuesday, Wednesday, I don't care how crappy I feel."},{"startTime":3343.868,"endTime":3345.459,"body":"I'm up coffee."},{"startTime":3345.459,"endTime":3348.16,"body":"I put my smile on and I show up for my clients."},{"startTime":3348.16,"endTime":3349.02,"body":"Right."},{"startTime":3349.081,"endTime":3352.387,"body":"But then there's sometimes we're like Friday rolls around."},{"startTime":3352.387,"endTime":3355.884,"body":"I might not have anything that needs to get done."},{"startTime":3355.884,"endTime":3359.707,"body":"And I might just kind of fuck around and waste the day if I'm really being honest."},{"startTime":3359.707,"endTime":3360.547,"body":"And I hate it."},{"startTime":3360.547,"endTime":3362.968,"body":"I hate myself for that."},{"startTime":3362.982,"endTime":3366.154,"body":"but that does happen sometimes."},{"startTime":3367.415,"endTime":3375.1,"body":"And I've just found that like, know, sometimes what I will do is I'll try and have some"},{"startTime":3367.415,"endTime":3375.1,"body":"coffee in the sunshine."},{"startTime":3375.1,"endTime":3387.809,"body":"That's like a little thing, but it's raining a lot now in the mornings and stuff and kind"},{"startTime":3375.1,"endTime":3387.809,"body":"of overcast, but I've used some, but nothing that's ever like really, really stuck."},{"startTime":3387.809,"endTime":3392.221,"body":"And sometimes in those mornings, like I kind of just want to work, you know, and"},{"startTime":3392.221,"endTime":3392.976,"body":"Mm-hmm."},{"startTime":3392.976,"endTime":3404.236,"body":"for example, there was two days, like Monday, Tuesday last week when I was in"},{"startTime":3392.976,"endTime":3404.236,"body":"Pennsylvania, I was waking up before 5am."},{"startTime":3404.236,"endTime":3406.536,"body":"So I was like, I'm like, all right, I'm up."},{"startTime":3406.536,"endTime":3407.876,"body":"The Starbucks was already open."},{"startTime":3407.876,"endTime":3409.156,"body":"It was like right around the corner."},{"startTime":3409.156,"endTime":3414.916,"body":"So I just like got in the car, went to Starbucks at 5am, got my coffee and like came home"},{"startTime":3409.156,"endTime":3414.916,"body":"and started check ins."},{"startTime":3416.136,"endTime":3418.466,"body":"But yeah, I can't really say I have one."},{"startTime":3418.466,"endTime":3422.533,"body":"I wish I had more there, but I've never found anything that"},{"startTime":3422.533,"endTime":3424.235,"body":"truly stuck over."},{"startTime":3424.763,"endTime":3426.734,"body":"Mm Yeah."},{"startTime":3426.734,"endTime":3427.485,"body":"No, I feel that."},{"startTime":3427.485,"endTime":3428.907,"body":"think mine's pretty simple as well."},{"startTime":3428.907,"endTime":3438.985,"body":"I mean, when you look at the whole slew of different things you could be doing in the"},{"startTime":3428.907,"endTime":3438.985,"body":"morning, when you look at Huberman or those guys and learn about, you know, all the"},{"startTime":3438.985,"endTime":3441.447,"body":"plethora of things that you should be doing."},{"startTime":3441.948,"endTime":3450.875,"body":"I've kind of narrowed it down to the things that I think fit my life and move the needle"},{"startTime":3441.948,"endTime":3450.875,"body":"the most without causing me to have like, I don't want to say anxiety in the morning, but"},{"startTime":3450.875,"endTime":3453.075,"body":"like, if I had to wake up and"},{"startTime":3453.075,"endTime":3454.586,"body":"do cold dunk in the morning."},{"startTime":3454.586,"endTime":3460.87,"body":"I don't think that that would be the best way for me to begin my day."},{"startTime":3460.87,"endTime":3465.073,"body":"I prefer to begin it maybe with a little bit more calm and a little less adrenaline."},{"startTime":3465.073,"endTime":3472.398,"body":"And so I wake up never to an alarm except potentially on this morning when we do podcasts."},{"startTime":3472.398,"endTime":3475.08,"body":"My alarm goes off at 5-11 on these days."},{"startTime":3475.08,"endTime":3479.803,"body":"And usually today, like I was up before my alarm, I woke up at 5-02."},{"startTime":3479.863,"endTime":3482.887,"body":"And so that's the best when you're able to wake up before an alarm."},{"startTime":3482.887,"endTime":3489.097,"body":"wake up naturally, lay in bed for a couple minutes, kind of just let the mind wake up"},{"startTime":3482.887,"endTime":3489.097,"body":"slowly."},{"startTime":3489.097,"endTime":3493.724,"body":"I love doing that, kind of focusing on my breathing a little bit in bed for a few minutes."},{"startTime":3494.285,"endTime":3505.333,"body":"And then I guess it's lucky, but the moment that I step out of bed, like the moment my"},{"startTime":3494.285,"endTime":3505.333,"body":"foot hits the ground, my body is like, time to go to the toilet."},{"startTime":3505.473,"endTime":3511.317,"body":"And so immediately upon stepping out of bed, I go and I do my morning toilet thing."},{"startTime":3511.991,"endTime":3515.061,"body":"wash my face, do all that stuff."},{"startTime":3515.061,"endTime":3524.101,"body":"And then the first thing I do is walk into my office, put my heart rate monitor strap on,"},{"startTime":3515.061,"endTime":3524.101,"body":"get in this outfit that I'm wearing right now, which is like a double hoodie with a"},{"startTime":3524.101,"endTime":3524.391,"body":"beanie."},{"startTime":3524.391,"endTime":3528.881,"body":"Cause it's really cold in the morning and sit down on my couch with the heart rate monitor"},{"startTime":3524.391,"endTime":3528.881,"body":"on."},{"startTime":3528.881,"endTime":3532.361,"body":"And I do a, two and a half minute guided."},{"startTime":3532.361,"endTime":3533.441,"body":"I don't want to call it guided."},{"startTime":3533.441,"endTime":3534.921,"body":"It's a elite HRV app."},{"startTime":3534.921,"endTime":3539.041,"body":"So basically it's, it's kind of breathe in, breathe out."},{"startTime":3539.041,"endTime":3540.922,"body":"keep the breathing slow and controlled."},{"startTime":3540.922,"endTime":3544.523,"body":"try to maintain four breaths a minute."},{"startTime":3544.523,"endTime":3549.844,"body":"So one breath every 15 seconds, usually about five seconds in 10 seconds out."},{"startTime":3550.424,"endTime":3552.305,"body":"Do that for two and half minutes."},{"startTime":3553.045,"endTime":3562.819,"body":"Then take a minute or two break, do a little bit more breathing and then do a longer, more"},{"startTime":3553.045,"endTime":3562.819,"body":"focused session where my eyes are closed."},{"startTime":3562.819,"endTime":3564.459,"body":"I'm trying to"},{"startTime":3565.391,"endTime":3574.107,"body":"not think about anything, but just kind of let my mind be at the same time focusing on,"},{"startTime":3565.391,"endTime":3574.107,"body":"you know, what the sound of the breathe in the breathe out, trying to breathe as, as"},{"startTime":3574.107,"endTime":3578.24,"body":"deeply as I can, but also as shallow is the wrong word."},{"startTime":3578.24,"endTime":3584.744,"body":"But this, this idea of this idea that if you had a candle flame underneath your nose, that"},{"startTime":3578.24,"endTime":3584.744,"body":"you wouldn't blow the candle flame out."},{"startTime":3584.744,"endTime":3591.004,"body":"So being able to breathe deeply, but also, shallow is the wrong word."},{"startTime":3591.004,"endTime":3595.123,"body":"I, I, I can't think of the word that I want, but basically breathing in a manner to not"},{"startTime":3595.123,"endTime":3597.383,"body":"put that hypothetical flame out."},{"startTime":3597.444,"endTime":3603.345,"body":"And then I just feel this sense of calm rush over me after I've done that, say 10 minutes"},{"startTime":3597.444,"endTime":3603.345,"body":"of breathing there."},{"startTime":3603.345,"endTime":3610.727,"body":"And that is more or less the end of like the routine as it happens from bed to couch."},{"startTime":3611.008,"endTime":3619.52,"body":"The second part of the routine would just be that once it gets light out, I like to go"},{"startTime":3611.008,"endTime":3619.52,"body":"outside and try to get some light movement in while looking up at the sky."},{"startTime":3619.52,"endTime":3623.621,"body":"So if I have the opportunity to go for a walk for 10 minutes, I'll do that."},{"startTime":3624.111,"endTime":3628.493,"body":"sometimes I'll go outside if it's nice out and I'll stretch in the sunlight."},{"startTime":3629.374,"endTime":3635.597,"body":"maybe do like some air squats or something along those lines just to kind of get the body"},{"startTime":3629.374,"endTime":3635.597,"body":"loose."},{"startTime":3635.938,"endTime":3643.532,"body":"And, yeah, some of that might need to change as the weather changes as well, but, it's"},{"startTime":3635.938,"endTime":3643.532,"body":"pretty simple."},{"startTime":3643.532,"endTime":3645.103,"body":"It's not super involved."},{"startTime":3645.103,"endTime":3653.169,"body":"I just think it's important to, for me, the two main things are focusing on my breathing,"},{"startTime":3645.103,"endTime":3653.169,"body":"to bring me to kind of a center calm place to start the day."},{"startTime":3653.169,"endTime":3656.524,"body":"and then just to get some sunlight in the morning or some light in general."},{"startTime":3656.524,"endTime":3659.678,"body":"And those are kind of the two big, big movers for me."},{"startTime":3659.678,"endTime":3669.722,"body":"And then at some point in the morning, I do like to get more structured movement, whether"},{"startTime":3659.678,"endTime":3669.722,"body":"that's my cardio for the day or my lifting or a longer walk or something along those"},{"startTime":3669.722,"endTime":3670.294,"body":"lines."},{"startTime":3670.294,"endTime":3672.495,"body":"I do like the breathing idea."},{"startTime":3672.495,"endTime":3675.056,"body":"That's something that I should probably incorporate."},{"startTime":3675.056,"endTime":3684.281,"body":"There was a point where I was doing like, I wouldn't really call it like, like, I guess"},{"startTime":3675.056,"endTime":3684.281,"body":"like maybe like a mental kind of journal, I would just like sit down, do some simple"},{"startTime":3684.281,"endTime":3692.054,"body":"breathing, like completely unstructured, and just kind of think about like the things that"},{"startTime":3684.281,"endTime":3692.054,"body":"I wanted to get done, like who I wanted to be that day, like how I wanted to approach my"},{"startTime":3692.054,"endTime":3693.605,"body":"situations in the day."},{"startTime":3693.605,"endTime":3696.426,"body":"And that really helped because it was like,"},{"startTime":3696.952,"endTime":3703.939,"body":"being intentional around getting into the day as opposed to just like getting up and"},{"startTime":3696.952,"endTime":3703.939,"body":"letting the day come to me."},{"startTime":3703.939,"endTime":3706.731,"body":"was kind of like finding myself first."},{"startTime":3707.552,"endTime":3715.099,"body":"And what probably happened is I traveled or something like that and was off my schedule"},{"startTime":3707.552,"endTime":3715.099,"body":"and then never started it again, right?"},{"startTime":3715.099,"endTime":3717.341,"body":"That's probably realistically what happened."},{"startTime":3717.462,"endTime":3718.502,"body":"Yeah."},{"startTime":3720.01,"endTime":3733.719,"body":"ever do any journaling or written self reflection when you have moments of struggle like"},{"startTime":3720.01,"endTime":3733.719,"body":"moments of anxiety, of pressure, of clients annoying you, of I don't know, struggles with"},{"startTime":3733.719,"endTime":3736.771,"body":"Jenny, like whatever it is that could be bothering you for the day."},{"startTime":3736.771,"endTime":3740.314,"body":"Do you ever put those into words or do you just kind of reflect on them in your mind?"},{"startTime":3740.314,"endTime":3752.249,"body":"There are times I go through little like batches of journaling, know, and I would say the"},{"startTime":3740.314,"endTime":3752.249,"body":"main thing I hate about journaling is I write so infrequently with like a pen or a paper."},{"startTime":3752.249,"endTime":3754.92,"body":"It's like it's kind of challenging to do."},{"startTime":3754.92,"endTime":3757.231,"body":"I like my writings awful."},{"startTime":3757.231,"endTime":3759.652,"body":"And it's like I, you know, I mess it up a lot."},{"startTime":3759.652,"endTime":3762.853,"body":"Like, I just don't like writing anymore because we just never do it, you know."},{"startTime":3763.153,"endTime":3765.314,"body":"But no, I do find that beneficial as well."},{"startTime":3765.314,"endTime":3769.176,"body":"But it's really just if I'm actually going to like commit to it."},{"startTime":3770.746,"endTime":3781.389,"body":"But I do like, it's kind of just like centering thoughts, like finding a way to like"},{"startTime":3770.746,"endTime":3781.389,"body":"center thoughts in the morning and give myself a little bit more intention or to really"},{"startTime":3781.389,"endTime":3787.905,"body":"just spend a little bit of time with myself thinking around the things that are important"},{"startTime":3781.389,"endTime":3787.905,"body":"or that I want to make important for that day."},{"startTime":3787.905,"endTime":3800.642,"body":"I do find really positively improves the trajectory of my day and what I can say with"},{"startTime":3787.905,"endTime":3800.642,"body":"absolute confidence and conviction."},{"startTime":3800.866,"endTime":3806.819,"body":"Like, let's call it maybe a Friday or a Saturday, a Sunday, the days that I don't have"},{"startTime":3800.866,"endTime":3806.819,"body":"like any real work in the morning."},{"startTime":3806.819,"endTime":3816.685,"body":"If I like just get lay in bed and like and I'm on my phone or like I get up and I like go"},{"startTime":3806.819,"endTime":3816.685,"body":"out under the couch or whatever and I just like open up my phone, see what's on like"},{"startTime":3816.685,"endTime":3818.046,"body":"Twitter or Instagram."},{"startTime":3818.046,"endTime":3821.688,"body":"Those days are by far my worst days."},{"startTime":3821.688,"endTime":3824.359,"body":"Worst mood, worst motivation."},{"startTime":3824.359,"endTime":3826.901,"body":"Like it is staggering."},{"startTime":3826.901,"endTime":3828.061,"body":"The difference."},{"startTime":3828.424,"endTime":3838.139,"body":"Yeah, I've actually been considering moving my phone out of my bedroom because Kim and I"},{"startTime":3828.424,"endTime":3838.139,"body":"both like our first inclination upon waking up is pick the phone up and like even if I'm"},{"startTime":3838.139,"endTime":3846.803,"body":"not looking at it in a way where it would cause stress like pulling up an Instagram or"},{"startTime":3838.139,"endTime":3846.803,"body":"looking at my email or something like that, like usually what I do is I just open it and I"},{"startTime":3846.803,"endTime":3851.025,"body":"look at my sleep and then I look at what podcasts were there for me to download."},{"startTime":3851.025,"endTime":3854.312,"body":"So those are kind of like non stressful things but still."},{"startTime":3854.312,"endTime":3860.307,"body":"I don't love the idea of just like being in bed and immediately reaching for my phone and"},{"startTime":3854.312,"endTime":3860.307,"body":"looking at it to be like, how did I sleep?"},{"startTime":3860.307,"endTime":3862.869,"body":"Like, I think I slept well, what did my app say, you know?"},{"startTime":3863.63,"endTime":3868.713,"body":"So yeah, I think there's certainly value in potentially leaving the phone outside of the"},{"startTime":3863.63,"endTime":3868.713,"body":"room."},{"startTime":3870.502,"endTime":3878.102,"body":"I personally would love to go through 45 minutes in the morning and not look at my phone,"},{"startTime":3870.502,"endTime":3878.102,"body":"but everything is fucking tied to my phone."},{"startTime":3878.102,"endTime":3881.745,"body":"Like, if I wanna do my HRV breathing in the morning, it's on my phone."},{"startTime":3881.745,"endTime":3883.726,"body":"And so like, I..."},{"startTime":3883.844,"endTime":3891.73,"body":"I haven't quite figured out the way around that without suddenly just abolishing my data."},{"startTime":3891.73,"endTime":3894.402,"body":"And I have 265 days of a streak right now on my HRV."},{"startTime":3894.402,"endTime":3896.644,"body":"So I can't not do a day of HRV."},{"startTime":3896.644,"endTime":3898.365,"body":"I gotta keep the streak going."},{"startTime":3898.946,"endTime":3901.318,"body":"Okay, well, that's pretty much all I have for today."},{"startTime":3901.318,"endTime":3907.332,"body":"We had a couple other meandering topics to discuss that we didn't get to, which is totally"},{"startTime":3901.318,"endTime":3907.332,"body":"fine."},{"startTime":3908.013,"endTime":3908.936,"body":"But I love..."},{"startTime":3908.936,"endTime":3910.477,"body":"this structure of episode."},{"startTime":3910.477,"endTime":3913.7,"body":"love that we can just kind of free flow and take the conversation where we want."},{"startTime":3913.7,"endTime":3915.311,"body":"can dig in a bit to your training."},{"startTime":3915.311,"endTime":3921.737,"body":"I can talk about some of the aspects on my mind about my training and the training of our"},{"startTime":3915.311,"endTime":3921.737,"body":"clients and stuff like that."},{"startTime":3921.737,"endTime":3923.957,"body":"So I personally love this episode."},{"startTime":3923.957,"endTime":3926.38,"body":"I think, I think there's value in it."},{"startTime":3926.441,"endTime":3931.584,"body":"like we talked about, I don't know if this is going to be the most popular episode with"},{"startTime":3926.441,"endTime":3931.584,"body":"our, with our subscribers."},{"startTime":3932.325,"endTime":3938.369,"body":"But I, but I think it's got value and I think next week we'll come back with a November Q"},{"startTime":3932.325,"endTime":3938.369,"body":"and a."},{"startTime":3939.291,"endTime":3942.143,"body":"Yeah, sounds good for any listeners out there."},{"startTime":3942.143,"endTime":3945.056,"body":"Leave your thoughts on the episode for Brian and I."},{"startTime":3945.056,"endTime":3948.389,"body":"A little bit of feedback always helps us tailor things."},{"startTime":3948.389,"endTime":3951.141,"body":"If you liked it, if you didn't like it, that's perfectly fine."},{"startTime":3951.141,"endTime":3953.052,"body":"As long as you use."},{"startTime":3953.753,"endTime":3955.614,"body":"Non."},{"startTime":3956.055,"endTime":3960.178,"body":"Awful terminology that's perfectly fine to be critical as well."},{"startTime":3960.178,"endTime":3963.281,"body":"It's all in how you say things and let us know."},{"startTime":3963.281,"endTime":3964.902,"body":"So as always, thank you."},{"startTime":3964.902,"endTime":3968.411,"body":"And like Brian said, we'll be back next week with the November."},{"startTime":3968.411,"endTime":3970.881,"body":"Instagram Q \u0026A."}]}