{"version":"1.0.0","segments":[{"startTime":26.09,"endTime":27.201,"body":"What is going on guys?"},{"startTime":27.201,"endTime":28.862000000000002,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":28.862000000000002,"endTime":35.238,"body":"This is episode 175, our November, 2024 Instagram Q \u0026A."},{"startTime":35.238,"endTime":44.046,"body":"Brian and I were just chopping it up before we hit record and we kind of came to the"},{"startTime":35.238,"endTime":44.046,"body":"conclusion we don't really have any updates this week and these episodes typically tend to"},{"startTime":44.046,"endTime":45.137,"body":"run a bit longer anyway."},{"startTime":45.137,"endTime":48.72,"body":"So we're going to jump right into this episode and get started."},{"startTime":48.72,"endTime":53.704,"body":"So this first question, Brian, I think I'll kick over to you if that's okay."},{"startTime":53.882999999999996,"endTime":54.763000000000005,"body":"Mm-hmm."},{"startTime":55.102000000000004,"endTime":60.045,"body":"In your sessions, do you ever swap exercises to still be able to train certain muscles?"},{"startTime":60.045,"endTime":62.707,"body":"For example, I train my triceps Friday."},{"startTime":62.707,"endTime":67.65,"body":"Today, Saturday, I'm planning on doing chest, where I have dumbbell press."},{"startTime":67.65,"endTime":72.57300000000001,"body":"My triceps are still sore, so this will likely affect my performance negatively."},{"startTime":72.57300000000001,"endTime":74.354,"body":"I see two or three options here."},{"startTime":74.354,"endTime":78.997,"body":"Swap the press for a fly, rest another day, or just do the session anyway."},{"startTime":78.997,"endTime":80.368,"body":"What would you do?"},{"startTime":82.053,"endTime":83.863,"body":"Yeah, it's a good question."},{"startTime":84.344,"endTime":92.066,"body":"This one actually came through my DMs a few days ago and I didn't get to reply immediately"},{"startTime":84.344,"endTime":92.066,"body":"due to life and things."},{"startTime":92.066,"endTime":98.387,"body":"And so I came back to a DM from him like a few hours later that said, fuck it, I'm just"},{"startTime":92.066,"endTime":98.387,"body":"gonna train."},{"startTime":98.387,"endTime":103.749,"body":"And so he ended up making a decision without my input, which is totally fine."},{"startTime":103.749,"endTime":111.791,"body":"Cause I think training with sore triceps, training your chest with sore triceps is likely"},{"startTime":103.749,"endTime":111.791,"body":"at least something that you should try and see."},{"startTime":111.981,"endTime":115.053,"body":"if it does in fact affect your performance."},{"startTime":116.135,"endTime":127.214,"body":"My inclination though would have been to tell him to just try and rearrange his training"},{"startTime":116.135,"endTime":127.214,"body":"program in general so that he doesn't have a debilitating triceps soreness heading into"},{"startTime":127.214,"endTime":129.606,"body":"chest day the very next day."},{"startTime":129.606,"endTime":135.93099999999998,"body":"You could have even put one rest day between those two, maybe made that biceps that day"},{"startTime":129.606,"endTime":135.93099999999998,"body":"instead of triceps."},{"startTime":135.93099999999998,"endTime":140.74099999999999,"body":"I mean, a number of different ways you kind of could have manipulated the training"},{"startTime":135.93099999999998,"endTime":140.74099999999999,"body":"program."},{"startTime":140.74099999999999,"endTime":143.43200000000002,"body":"so that you don't have to deal with this issue."},{"startTime":143.993,"endTime":148.164,"body":"Even if it's not an every week issue, it's just why deal with it if you don't have to."},{"startTime":148.164,"endTime":153.397,"body":"So my suggestion would have been rearrange the program, find a better way to do it."},{"startTime":153.397,"endTime":162.371,"body":"But in this case, not a big deal if you want to go train, see what happens, see if you"},{"startTime":153.397,"endTime":162.371,"body":"lose performance, and then decide if you want to make adjustments from there."},{"startTime":162.371,"endTime":166.913,"body":"I don't think it's worth over analyzing or over stressing about."},{"startTime":167.304,"endTime":173.485,"body":"And I would just kind of experiment and see whether it does in fact have negative impact"},{"startTime":167.304,"endTime":173.485,"body":"on performance."},{"startTime":174.932,"endTime":179.745,"body":"Yeah, but my initial inclination was similar to yours as the I would."},{"startTime":179.745,"endTime":188.629,"body":"think the best case would be to program around this if it's triceps are still sore or"},{"startTime":179.745,"endTime":188.629,"body":"you're going to train triceps and then chest the next day."},{"startTime":188.93,"endTime":195.414,"body":"If triceps are the priority, then you just kind of take that a little bit."},{"startTime":195.414,"endTime":203.284,"body":"But if they're not the priority and the chest would be a higher priority, you might want"},{"startTime":195.414,"endTime":203.284,"body":"to program around it or like you said."},{"startTime":203.284,"endTime":204.375,"body":"Just train it and see."},{"startTime":204.375,"endTime":205.635,"body":"think there's."},{"startTime":206.237,"endTime":208.578,"body":"It's it's unpleasant."},{"startTime":209.039,"endTime":212.861,"body":"In the beginning, but there's been numerous sessions."},{"startTime":213.302,"endTime":223.391,"body":"Some of them I've been like legitimately under recovered for and I get like two sets in"},{"startTime":213.302,"endTime":223.391,"body":"and I completely forget about it and it's just like a training day, you know, and I've had"},{"startTime":223.391,"endTime":225.322,"body":"pretty good performances now."},{"startTime":225.322,"endTime":226.053,"body":"Don't get me wrong."},{"startTime":226.053,"endTime":232.788,"body":"There's probably some pretty good devil's advocate to play on there that because you're"},{"startTime":226.053,"endTime":232.788,"body":"not recovered, you're not going to produce the."},{"startTime":233.251,"endTime":242.202,"body":"stimulus or the adaptations will not occur and I wouldn't necessarily argue against that"},{"startTime":233.251,"endTime":242.202,"body":"but like Brian said you might just want to find out for yourself a little bit."},{"startTime":242.851,"endTime":252.434,"body":"Yeah, to go back to the beginning of the question we didn't quite answer in your session,"},{"startTime":242.851,"endTime":252.434,"body":"do you ever swap exercises to still be able to train certain muscles?"},{"startTime":252.434,"endTime":259.716,"body":"So I guess what he's referring to here would be like, okay, so yeah, here's what he said,"},{"startTime":252.434,"endTime":259.716,"body":"swap the press for a fly."},{"startTime":259.716,"endTime":268.478,"body":"So in that case, he's like, hey, you know, I have my triceps scheduled before my chest,"},{"startTime":259.716,"endTime":268.478,"body":"but dumbbell pressing is going to involve my triceps."},{"startTime":268.478,"endTime":272.399,"body":"So what if I swapped out the dumbbell press for a fly?"},{"startTime":272.783,"endTime":277.567,"body":"decrease the involvement of my triceps still get the stimulus to my chest."},{"startTime":277.567,"endTime":289.778,"body":"So my response there is basically that now you're making adjustments to the program, which"},{"startTime":277.567,"endTime":289.778,"body":"makes it harder to track progress and harder to diagnose whether in fact you are"},{"startTime":289.778,"endTime":290.679,"body":"progressing."},{"startTime":290.679,"endTime":299.341,"body":"So my thought would be like, hey, if you really want to train triceps before chest and you"},{"startTime":290.679,"endTime":299.341,"body":"don't want to rearrange your program, then maybe you make a permanent swap."},{"startTime":299.341,"endTime":302.793,"body":"And maybe that dumbbell press always becomes a dumbbell fly."},{"startTime":302.793,"endTime":314.161,"body":"And now you've kind of mitigated the problem while also still being able to keep the the"},{"startTime":302.793,"endTime":314.161,"body":"sequencing in your training the way that you wanted to with triceps, then chest."},{"startTime":314.161,"endTime":318.464,"body":"But ultimately, like we were saying, I just don't see why it has to be arranged that way."},{"startTime":318.464,"endTime":323.817,"body":"And I would probably try to just arrange the program in a manner that doesn't have that"},{"startTime":318.464,"endTime":323.817,"body":"that that soreness in that."},{"startTime":328.202,"endTime":330.844,"body":"This next one I think we should kick over to you as well."},{"startTime":331.084,"endTime":333.886,"body":"Heart rate recovery is all the rage these days."},{"startTime":333.886,"endTime":336.869,"body":"How do you go about assessing this for yourself?"},{"startTime":336.869,"endTime":344.434,"body":"I find it makes a huge difference in the heart rate recovery score depending on whether"},{"startTime":336.869,"endTime":344.434,"body":"you move around or drink anything immediately."},{"startTime":346.433,"endTime":351.145,"body":"Yeah, I agree 100 % with that latter part."},{"startTime":351.325,"endTime":361.089,"body":"So this question came in after I posted an insane heart rate recovery for myself where I"},{"startTime":351.325,"endTime":361.089,"body":"went running the other day."},{"startTime":361.169,"endTime":367.032,"body":"And I finished my run with I was doing 30 30s, like 30 seconds on 30 seconds walk type"},{"startTime":361.169,"endTime":367.032,"body":"thing."},{"startTime":367.032,"endTime":374.363,"body":"But at the end, I was just like, you know what, I want to get to four miles I have, I"},{"startTime":367.032,"endTime":374.363,"body":"think it was point one five miles left."},{"startTime":374.363,"endTime":377.083,"body":"So I just ran the whole point one five miles didn't stop."},{"startTime":377.083,"endTime":380.943,"body":"think it took like close to a minute, 45 seconds, something like that."},{"startTime":380.943,"endTime":392.273,"body":"When I finished that, was, my heart rate was at 169 beats and it heart rate recovered down"},{"startTime":380.943,"endTime":392.273,"body":"to 65 beats in the first 60 seconds."},{"startTime":392.273,"endTime":397.875,"body":"So I dropped 104 beats in 60 seconds, which is"},{"startTime":398.131,"endTime":402.415,"body":"my personal record, my prior record was a hundred and that was a complete outlier."},{"startTime":402.415,"endTime":405.917,"body":"So to see a hundred and four was like, what is going on?"},{"startTime":405.917,"endTime":406.878,"body":"And so I posted that."},{"startTime":406.878,"endTime":409.72,"body":"And then this prompted this guy who's a regular listeners of ours."},{"startTime":409.72,"endTime":412.223,"body":"think his name is Jason to ask this question."},{"startTime":412.223,"endTime":413.493,"body":"And he's a hundred percent right."},{"startTime":413.493,"endTime":425.433,"body":"Like if I were to have finished that run and then gone inside, gotten a drink of water,"},{"startTime":413.493,"endTime":425.433,"body":"walked around or drank my water while even sitting down, all of that changes the response"},{"startTime":425.433,"endTime":427.195,"body":"to the heart rate recovery score."},{"startTime":427.195,"endTime":428.185,"body":"And so"},{"startTime":428.525,"endTime":438.24,"body":"My general approach just for consistency purposes is that as soon as I hit end workout on"},{"startTime":428.525,"endTime":438.24,"body":"my watch or whatever, I just sit down and don't move."},{"startTime":438.32,"endTime":448.266,"body":"I try to focus on my breathing in the early stages when my heart rate is racing, I'm still"},{"startTime":438.32,"endTime":448.266,"body":"breathing through my mouth because there's not enough oxygen coming in."},{"startTime":448.466,"endTime":455.77,"body":"As I get to about 30 seconds in on the heart rate recovery, I'll switch to nasal breathing"},{"startTime":448.466,"endTime":455.77,"body":"and I'll see the heart rate drop a little bit more."},{"startTime":456.01,"endTime":457.551,"body":"And so my process is"},{"startTime":457.551,"endTime":462.692,"body":"hit the end workout, sit down, don't move, focus on your breathing, don't drink."},{"startTime":462.692,"endTime":464.013,"body":"That's what I do."},{"startTime":464.273,"endTime":474.246,"body":"Like I said, if I were to even be sitting there, but also drinking water, like even things"},{"startTime":464.273,"endTime":474.246,"body":"like messing with my watch or playing on my phone will keep my heart rate up another five"},{"startTime":474.246,"endTime":479.497,"body":"to 10 beats over what it would have been if I just close my eyes, sit there and don't"},{"startTime":474.246,"endTime":479.497,"body":"move."},{"startTime":479.837,"endTime":485.839,"body":"And so I don't know if that is creating this sort of overblown heart rate recovery score"},{"startTime":479.837,"endTime":485.839,"body":"that I'm getting."},{"startTime":487.063,"endTime":494.078,"body":"or if it's really just a matter of how one might go about doing that and creating"},{"startTime":487.063,"endTime":494.078,"body":"consistency around that practice, which would be my suggestion."},{"startTime":494.078,"endTime":498.871,"body":"So I just think whatever it is that you do should just be the way that you do it each"},{"startTime":494.078,"endTime":498.871,"body":"time."},{"startTime":498.871,"endTime":504.736,"body":"So you can compare apples to apples and see where you end up."},{"startTime":504.736,"endTime":505.136,"body":"Yeah."},{"startTime":505.136,"endTime":509.849,"body":"How do you, do you ever even look at that metric at all when you're doing it, Aaron?"},{"startTime":510.018,"endTime":512.289,"body":"Only when it tells me that like you're in danger."},{"startTime":512.289,"endTime":524.406,"body":"It's pretty much like mean, mine is poor, but I'm also like, I wouldn't say I have"},{"startTime":512.289,"endTime":524.406,"body":"intelligently structured training."},{"startTime":525.4870000000001,"endTime":527.848,"body":"Cardio training for like a progression."},{"startTime":527.848,"endTime":531.73,"body":"It's just I need to if you don't use it, you lose it sort of thing."},{"startTime":531.73,"endTime":537.193,"body":"And I want to keep my blood vessels like what's the what's the terminology here?"},{"startTime":538.854,"endTime":539.516,"body":"Like"},{"startTime":539.516,"endTime":541.656,"body":"they're like pliable."},{"startTime":541.656,"endTime":542.648,"body":"exactly."},{"startTime":543.337,"endTime":552.791,"body":"So I spiked my heart rate a couple of times, it's just like, I'm not, what it probably is"},{"startTime":543.337,"endTime":552.791,"body":"is I'm not in shape enough to be pushing myself like I am, and then I'm falling apart"},{"startTime":552.791,"endTime":553.962,"body":"afterwards."},{"startTime":554.501,"endTime":565.303,"body":"Yeah, because your body is not like it's not it's not decreasing its fatigue level super"},{"startTime":554.501,"endTime":565.303,"body":"fast because your fitness isn't super high."},{"startTime":566.069,"endTime":566.79,"body":"Yeah."},{"startTime":566.79,"endTime":569.87,"body":"Yeah, like my watch, which I don't I don't wear my watch all the time."},{"startTime":569.87,"endTime":573.23,"body":"I pretty much only wear it like when I'm doing like heart rate monitor stuff."},{"startTime":573.23,"endTime":577.2,"body":"But it gave me a notification when I was like right after I wrapped up my cardio."},{"startTime":577.2,"endTime":580.95,"body":"It was like fitness age decreased to 38."},{"startTime":581.15,"endTime":582.25,"body":"Sick."},{"startTime":582.55,"endTime":584.15,"body":"I'm 36."},{"startTime":586.25,"endTime":587.166,"body":"Yeah, there."},{"startTime":587.166,"endTime":588.598,"body":"shape is what it's saying."},{"startTime":588.598,"endTime":593.058,"body":"Yeah, there's like some some like, what would you call it like a proprietary metric to"},{"startTime":588.598,"endTime":593.058,"body":"Garmin?"},{"startTime":593.058,"endTime":597.658,"body":"It's like a fitness age that it calculates based off the inputs you give it and it's like,"},{"startTime":593.058,"endTime":597.658,"body":"you're fit."},{"startTime":597.658,"endTime":600.098,"body":"You're as decreased to 38."},{"startTime":601.398,"endTime":603.57,"body":"So yeah."},{"startTime":603.57,"endTime":605.591,"body":"Well, at least you're getting you're getting super yoked."},{"startTime":605.591,"endTime":612.434,"body":"My guess is that that that algorithm is probably somehow affected by body weight."},{"startTime":612.475,"endTime":623.081,"body":"And so as it notices your body weight going up relatively to like your output, your view"},{"startTime":612.475,"endTime":623.081,"body":"to Max is inevitably going to decrease as body weight goes up because you have more human"},{"startTime":623.081,"endTime":624.181,"body":"to power."},{"startTime":624.342,"endTime":627.213,"body":"And so I'm sure that's part of that calibration as well."},{"startTime":630.634,"endTime":634.72,"body":"Okay, we'll kick this one over to you to start off, guess, with this as well."},{"startTime":634.72,"endTime":638.245,"body":"So the abbreviated training is peaking my interest."},{"startTime":638.245,"endTime":642.611,"body":"Do you really believe this will work for most people with such low volumes?"},{"startTime":642.611,"endTime":645.654,"body":"Does it change depending on your training age?"},{"startTime":647.821,"endTime":655.531,"body":"Yeah, so this question comes on the heels of our last episode, which was something around"},{"startTime":647.821,"endTime":655.531,"body":"effort episode 174."},{"startTime":656.416,"endTime":666.661,"body":"And I had a bit of a tangent where I went off discussing kind of the current state of my"},{"startTime":656.416,"endTime":666.661,"body":"training with abbreviated training and a number of the people that I've been associating"},{"startTime":666.661,"endTime":670.383,"body":"with over the last six months or so as part of this kind of abbreviated training group."},{"startTime":670.383,"endTime":677.051,"body":"And then also referencing how this is how I actually got my start in training 25 years ago"},{"startTime":670.383,"endTime":677.051,"body":"was was through abbreviated training."},{"startTime":677.051,"endTime":688.451,"body":"So I think it's important with regard to this question to note that like as much as I am"},{"startTime":677.051,"endTime":688.451,"body":"currently using this and I think that there's a ton of value in it, I don't program"},{"startTime":688.451,"endTime":690.631,"body":"abbreviated training for my clients."},{"startTime":690.631,"endTime":702.971,"body":"I still follow an evidence-based approach that stays somewhere between eight to 15 or 20"},{"startTime":690.631,"endTime":702.971,"body":"sets per muscle group."},{"startTime":702.971,"endTime":713.991,"body":"using a variety of different exercises, using RIRs and somewhat biased, you know, N1 style"},{"startTime":702.971,"endTime":713.991,"body":"movements to target specific musculature."},{"startTime":714.671,"endTime":719.851,"body":"So like a lot of the things we talk about on here are the ways that I program for my"},{"startTime":714.671,"endTime":719.851,"body":"clients."},{"startTime":720.811,"endTime":730.011,"body":"I am moving closer and closer to this idea that I think abbreviated training is, I don't"},{"startTime":720.811,"endTime":730.011,"body":"wanna say the way."},{"startTime":730.011,"endTime":734.951,"body":"because there's multiple ways, but I think it is an effective way for many people to"},{"startTime":730.011,"endTime":734.951,"body":"train."},{"startTime":734.951,"endTime":749.391,"body":"And I think a lot of my decision-making framework around that is based on the fact that 99"},{"startTime":734.951,"endTime":749.391,"body":"% of people aren't actually trying to 100 % optimize their physique and stand on stage"},{"startTime":749.391,"endTime":753.371,"body":"with as much muscle as humanly possible on their frame."},{"startTime":753.491,"endTime":756.091,"body":"And I do believe at this point that"},{"startTime":756.091,"endTime":766.73,"body":"training really hard, intensely focusing on progressive overload with big compound"},{"startTime":756.091,"endTime":766.73,"body":"movements, even on an infrequent low volume basis, will get you the majority of the way to"},{"startTime":766.73,"endTime":769.283,"body":"whatever your strength and physique goals are."},{"startTime":769.283,"endTime":782.344,"body":"And so when it comes to this balance between life and all the things that go into life,"},{"startTime":769.283,"endTime":782.344,"body":"like work and family and other obligations, plus you balance that with the desire of"},{"startTime":782.344,"endTime":783.257,"body":"trying to"},{"startTime":783.257,"endTime":796.276,"body":"be strong, be healthy and have a physique that you're proud of and maybe is admired by"},{"startTime":783.257,"endTime":796.276,"body":"others, that can all be achieved with this kind of lower volume, lower frequency approach."},{"startTime":797.377,"endTime":810.046,"body":"And so it really depends when you come to me, like what you state as your goals and how"},{"startTime":797.377,"endTime":810.046,"body":"important is it for you to get that extra one, two or 3 % that maybe, we don't even know,"},{"startTime":810.046,"endTime":811.237,"body":"maybe you would get."},{"startTime":811.237,"endTime":816.549,"body":"by using higher volumes and more biased movements and things of that nature, like we"},{"startTime":811.237,"endTime":816.549,"body":"discuss on here."},{"startTime":816.549,"endTime":823.152,"body":"So it like anything with coaching, it's all a conversation that begins with a discussion"},{"startTime":816.549,"endTime":823.152,"body":"around what is your time commitment?"},{"startTime":823.152,"endTime":837.338,"body":"What is your desired level of duration, like duration per session, frequency per week, and"},{"startTime":823.152,"endTime":837.338,"body":"desire to input effort, because abbreviated training only works with higher efforts."},{"startTime":838.558,"endTime":840.639,"body":"So I think that's a general"},{"startTime":840.911,"endTime":843.284,"body":"basic background of my belief on it."},{"startTime":843.284,"endTime":850.603,"body":"Yeah, I have some other thoughts, but let me kick it over to you for anything you have to"},{"startTime":843.284,"endTime":850.603,"body":"kind of say on the topic as well."},{"startTime":852.042,"endTime":856.005,"body":"Yeah, so I'm going to break down the question a little bit more."},{"startTime":856.005,"endTime":860.528,"body":"Do I really believe this will work for most people with such low volumes?"},{"startTime":860.829,"endTime":863.55,"body":"Yes, I do believe that."},{"startTime":863.731,"endTime":870.915,"body":"But asterisk, asterisk, the effort needs to increase per set like Brian mentioned."},{"startTime":871.356,"endTime":874.118,"body":"Does it change depending on your training age?"},{"startTime":875.619,"endTime":879.242,"body":"Ultimately, I do think that but not."},{"startTime":879.242,"endTime":880.642,"body":"but I don't think it's causative."},{"startTime":880.642,"endTime":883.103,"body":"think it's like a discovery sort of thing."},{"startTime":883.103,"endTime":895.197,"body":"If you if you talk to almost any lifter who's been around for like 10, 15 years, something"},{"startTime":883.103,"endTime":895.197,"body":"like that, someone like, you know, me or Brian or Alberto Nunez, Dave McHoney, something"},{"startTime":895.197,"endTime":896.166,"body":"like that."},{"startTime":896.607,"endTime":907.798,"body":"Almost all not all, almost all tend to do a lot less volume now that they're older, have"},{"startTime":896.607,"endTime":907.798,"body":"more muscle than they did when they were younger and the quality of that volume."},{"startTime":907.798,"endTime":913.822,"body":"it should is also very likely to be much more quality now as opposed to when we were"},{"startTime":907.798,"endTime":913.822,"body":"younger."},{"startTime":913.822,"endTime":920.547,"body":"So I think it's I think most people end up doing less volume as they get older."},{"startTime":920.547,"endTime":922.548,"body":"But it's not because they're older."},{"startTime":922.548,"endTime":934.616,"body":"It's because that they've discovered through whatever, you know, method of their own that"},{"startTime":922.548,"endTime":934.616,"body":"if they did less work, but more quality work, it's more favorable for what they want."},{"startTime":934.697,"endTime":936.788,"body":"And that's I've"},{"startTime":937.878,"endTime":942.878,"body":"I mean, I'm a I'm a recovering high volume person like I used to do a lot of volume."},{"startTime":943.738,"endTime":948.838,"body":"But I just don't think it needs to be an asterisk, right?"},{"startTime":948.838,"endTime":952.818,"body":"Like I had a client ask me in this check in this week."},{"startTime":953.618,"endTime":962.978,"body":"Hey, if I like what would you suggest if I want to add some extra sets at the end of my"},{"startTime":953.618,"endTime":962.978,"body":"day like like this past leg day, I kind of wanted to add some extra sets of hack squats."},{"startTime":962.978,"endTime":966.37,"body":"My immediate thought was like what like."},{"startTime":966.666,"endTime":968.873,"body":"Right like you should be working harder, dude"},{"startTime":968.904,"endTime":980.02,"body":"show me your sets of hack squats if you want to add extra sets of hack squats and"},{"startTime":968.904,"endTime":980.02,"body":"unfortunately yeah yeah right and unfortunate I mean I shouldn't say unfortunately it's"},{"startTime":980.02,"endTime":990.115,"body":"fortunately unfortunately he's a member at this kind of like boutique gym where they don't"},{"startTime":980.02,"endTime":990.115,"body":"allow any filming like no filming at all so like I can't see his sets unfortunately but"},{"startTime":990.115,"endTime":995.658,"body":"that was my initial thought like what extra sets of hacks what like I need to see what"},{"startTime":990.115,"endTime":995.658,"body":"your hack squat looks like because"},{"startTime":995.658,"endTime":1005.195,"body":"My initial thought is you're probably at like a seven, eight RIR where I want you at a two"},{"startTime":995.658,"endTime":1005.195,"body":"and then you're not gonna want extra sets of hack squats."},{"startTime":1005.195,"endTime":1007.438,"body":"So yeah."},{"startTime":1008.205,"endTime":1011.917,"body":"Yeah, I am really like the way that you kind of brought that up and frame that."},{"startTime":1011.917,"endTime":1021.223,"body":"And I think that the way to wrap that up is to say that show me somebody that brings the"},{"startTime":1011.917,"endTime":1021.223,"body":"effort and knows how to work with high intensity."},{"startTime":1021.223,"endTime":1024.664,"body":"And I'll show you somebody that cannot do higher volumes."},{"startTime":1025.585,"endTime":1034.0700000000002,"body":"And so that's sort of that natural progression that Aaron is talking about is you can do"},{"startTime":1025.585,"endTime":1034.0700000000002,"body":"higher volumes in your earlier intermediate stages because you don't know how to bring the"},{"startTime":1034.0700000000002,"endTime":1035.995,"body":"intensity the same way that you do."},{"startTime":1035.995,"endTime":1037.365,"body":"as your training age increases."},{"startTime":1037.365,"endTime":1047.435,"body":"And that's why if you reference our episode that we did a couple months ago, that was"},{"startTime":1037.365,"endTime":1047.435,"body":"something like a training volume over the training age or something along those lines."},{"startTime":1047.435,"endTime":1054.875,"body":"We have a whole episode dedicated to what happens to training volume as you're a beginner"},{"startTime":1047.435,"endTime":1054.875,"body":"intermediate advanced and then super advanced."},{"startTime":1055.535,"endTime":1056.673,"body":"So"},{"startTime":1057.269,"endTime":1060.43,"body":"Episode 167, personalizing your training volume."},{"startTime":1060.783,"endTime":1063.505,"body":"Perfect, yeah, so I would check that one out as well."},{"startTime":1063.505,"endTime":1068.338,"body":"All right, let me kick one over to you for once and let you start with it here."},{"startTime":1068.338,"endTime":1073.301,"body":"So, back offsets, what purpose do they serve and when to use them?"},{"startTime":1074.026,"endTime":1080.611,"body":"I really like the positioning of the questions because a lot of the things that we just"},{"startTime":1074.026,"endTime":1080.611,"body":"talked about in the prior question apply here."},{"startTime":1080.932,"endTime":1094.282,"body":"Like Brian said, as your training age increases and you learn to like really bring it and"},{"startTime":1080.932,"endTime":1094.282,"body":"take a set to the house, repeating that is mentally just traumatizing."},{"startTime":1094.282,"endTime":1094.723,"body":"Really."},{"startTime":1094.723,"endTime":1102.689,"body":"I mean, if we're talking like I think like a heavy leg press set for like a set of like"},{"startTime":1094.723,"endTime":1102.689,"body":"eight to 10 reps is just brutal."},{"startTime":1102.829,"endTime":1103.85,"body":"And then"},{"startTime":1103.85,"endTime":1107.743,"body":"doing that again, mean, stimulus will increase."},{"startTime":1107.743,"endTime":1112.056,"body":"Yes, but this is where the, you know, a theory from Dr."},{"startTime":1112.056,"endTime":1115.379,"body":"Mike Isertel like stimulus to fatigue ratio comes into play."},{"startTime":1115.379,"endTime":1120.782,"body":"That second set is going to cost you from a CNS standpoint and fatigue is going to"},{"startTime":1115.379,"endTime":1120.782,"body":"skyrocket."},{"startTime":1121.183,"endTime":1127.667,"body":"So this is somewhere where using like a back offset is nice because we get less total"},{"startTime":1121.183,"endTime":1127.667,"body":"load."},{"startTime":1127.788,"endTime":1131.37,"body":"So we get less total load on the CNS."},{"startTime":1131.37,"endTime":1143.479,"body":"we get to work in a slightly higher rep range, which if we're someone who wants to, if we"},{"startTime":1131.37,"endTime":1143.479,"body":"wanted to use that, theory of undulating rep ranges, can take that into advantage as well."},{"startTime":1143.479,"endTime":1155.948,"body":"And it allows you to have a second or even potentially third, however your volume is"},{"startTime":1143.479,"endTime":1155.948,"body":"structured, approach towards failure, but at a less total load or less absolute load,"},{"startTime":1155.948,"endTime":1159.77,"body":"therefore less like loading to the CNS."},{"startTime":1161.722,"endTime":1163.502,"body":"Yeah, that's that's totally accurate."},{"startTime":1163.502,"endTime":1165.033,"body":"And I agree with it."},{"startTime":1165.213,"endTime":1175.795,"body":"As you were talking and you were talking about how hard psychologically it is to do a"},{"startTime":1165.213,"endTime":1175.795,"body":"second set after you do the first sets using the leg press example of eight to ten."},{"startTime":1176.856,"endTime":1185.938,"body":"If you're doing a back off set, you do your eight to ten and then you drop the weight 10,"},{"startTime":1176.856,"endTime":1185.938,"body":"15, 20 percent, and then you do this higher rep set that Aaron is talking about."},{"startTime":1186.038,"endTime":1190.905,"body":"That to me psychologically is way more daunting."},{"startTime":1190.905,"endTime":1194.318,"body":"than just doing another set of eight to 10 with the same weight."},{"startTime":1194.318,"endTime":1205.307,"body":"So I think at some point, you know, this discussion involves your individual psychological"},{"startTime":1194.318,"endTime":1205.307,"body":"makeup and whether you would prefer to drop weight and do higher reps or whether you would"},{"startTime":1205.307,"endTime":1208.469,"body":"prefer to just do a second set at that same weight."},{"startTime":1208.81,"endTime":1214.854,"body":"For me, I tend to be one that like I always thought and wanted to like back offsets."},{"startTime":1215.435,"endTime":1220.319,"body":"I romanticized it in a sense of like, yeah, different rep ranges, different stimulus."},{"startTime":1220.493,"endTime":1228.386,"body":"less need to try to like match performance, so to speak, like it's it's almost like a"},{"startTime":1220.493,"endTime":1228.386,"body":"separate, complete thing."},{"startTime":1228.386,"endTime":1231.248,"body":"And I can progress this set, and then I can progress that set."},{"startTime":1231.248,"endTime":1232.108,"body":"And it's all good."},{"startTime":1232.108,"endTime":1241.732,"body":"But when I actually get into the practice of it, and I do it, I started getting to a point"},{"startTime":1232.108,"endTime":1241.732,"body":"where I would dread that back offset, because I knew that it was going to hurt so much"},{"startTime":1241.732,"endTime":1245.074,"body":"more than the set that I just did, which already hurt so much."},{"startTime":1246.234,"endTime":1247.737,"body":"And so I think, you know,"},{"startTime":1247.737,"endTime":1252.247,"body":"whether you use a back offset or whether you just do two straight sets of the same thing."},{"startTime":1252.247,"endTime":1255.844,"body":"I think we're just grasping at straws I don't think it really, it's marginal."},{"startTime":1255.844,"endTime":1257.966,"body":"It doesn't make a huge difference in your gains anyway."},{"startTime":1257.966,"endTime":1267.885,"body":"So I'll revert back potentially to just the psychological rationale of, you prefer to do a"},{"startTime":1257.966,"endTime":1267.885,"body":"second set that's higher reps or do a set that's the same number of reps or around the"},{"startTime":1267.885,"endTime":1269.346,"body":"same number of reps?"},{"startTime":1269.426,"endTime":1271.728,"body":"And in both ways are effective in both ways work."},{"startTime":1271.728,"endTime":1273.77,"body":"The last thing I'll note is that,"},{"startTime":1276.045,"endTime":1287.512,"body":"in the Schoenfeld meta from 2017, think they parsed out sort of, I think it was this meta,"},{"startTime":1276.045,"endTime":1287.512,"body":"maybe it was something else that I'm confusing it with, but either way, then the study"},{"startTime":1287.512,"endTime":1297.107,"body":"around that timeframe, they parsed out the impact of one set, two sets, three sets, four"},{"startTime":1287.512,"endTime":1297.107,"body":"sets on the overall stimulus achieved."},{"startTime":1297.107,"endTime":1303.771,"body":"And so we have to remember as I give these stats that these are general population people"},{"startTime":1297.107,"endTime":1303.771,"body":"that are part of a meta, meaning"},{"startTime":1303.771,"endTime":1310.611,"body":"they likely can't push themselves as intensely as Aaron and I were just talking about in"},{"startTime":1303.771,"endTime":1310.611,"body":"the abbreviated training section question prior."},{"startTime":1310.611,"endTime":1318.671,"body":"So in this, in this study, I believe it was something like 64 % of the stimulus occurs in"},{"startTime":1310.611,"endTime":1318.671,"body":"the first set."},{"startTime":1318.671,"endTime":1323.701,"body":"And then something like 85 to 90 % gets you, you get from the second set."},{"startTime":1323.701,"endTime":1328.321,"body":"And then basically any set after the second set, you know, you're really working with"},{"startTime":1323.701,"endTime":1328.321,"body":"marginal at that point."},{"startTime":1328.321,"endTime":1333.445,"body":"So maybe you're at like 93 or 94 % with the third set and then 96, 97 %"},{"startTime":1333.445,"endTime":1339.818,"body":"fourth set, et cetera, as you're inching your way closer to getting maximum stimulus, so"},{"startTime":1333.445,"endTime":1339.818,"body":"to speak."},{"startTime":1340.558,"endTime":1349.761,"body":"But with that said, I think if you're an advanced athlete that knows how to bring the"},{"startTime":1340.558,"endTime":1349.761,"body":"intensity, I believe that you're getting the majority of the stimulus that you're going to"},{"startTime":1349.761,"endTime":1359.377,"body":"get from the first set and that the second set is probably getting you about as close to"},{"startTime":1349.761,"endTime":1359.377,"body":"that 100 % as you would need to be for somebody that's committing to this long term over"},{"startTime":1359.377,"endTime":1360.697,"body":"the course of their life."},{"startTime":1361.396,"endTime":1363.487,"body":"Yeah, I really like what you said there."},{"startTime":1363.528,"endTime":1372.315,"body":"And that is one where I would say that the top set back off, I think, has more utility as"},{"startTime":1363.528,"endTime":1372.315,"body":"your training age increases."},{"startTime":1372.315,"endTime":1375.197,"body":"And it's not your training age inherently."},{"startTime":1375.197,"endTime":1383.684,"body":"It's your your your skill as a train a trainee, I guess would be the or an individual,"},{"startTime":1375.197,"endTime":1383.684,"body":"right?"},{"startTime":1383.684,"endTime":1384.705,"body":"Your skill."},{"startTime":1384.705,"endTime":1390.989,"body":"If if you were to, again, put in early intermediate on the leg press and you're like, OK,"},{"startTime":1391.018,"endTime":1394.438,"body":"drive that stimulus like they're probably going to get."},{"startTime":1394.438,"endTime":1397.773,"body":"I forget the numbers you said, but they're going to get a chunk of stimulus."},{"startTime":1397.773,"endTime":1407.108,"body":"But I would put a fairly large amount of money that if you put like a 15 year, you know,"},{"startTime":1397.773,"endTime":1407.108,"body":"veteran trainee on the leg press, you're like, okay, get all the stimulus you can out of"},{"startTime":1407.108,"endTime":1408.27,"body":"set one."},{"startTime":1408.27,"endTime":1414.834,"body":"It would be statistically significant way higher than the early intermediate person."},{"startTime":1416.543,"endTime":1417.616,"body":"And that's why."},{"startTime":1421.736,"endTime":1423.817,"body":"Okay, this one I'll read for you, Brian."},{"startTime":1425.408,"endTime":1426.079,"body":"Cool."},{"startTime":1426.079,"endTime":1437.07,"body":"Without getting too political, can you elaborate on your intention in posting the Adrian"},{"startTime":1426.079,"endTime":1437.07,"body":"Chavez piece on chemicals in our food and environment?"},{"startTime":1438.649,"endTime":1439.4,"body":"Yeah, for sure."},{"startTime":1439.4,"endTime":1441.502,"body":"Are you being in Bali?"},{"startTime":1441.502,"endTime":1451.161,"body":"Have you been apprised of kind of what's going on with the RFK junior appointment in the"},{"startTime":1441.502,"endTime":1451.161,"body":"Trump administration with Maha and all that stuff?"},{"startTime":1451.614,"endTime":1455.877,"body":"Yeah, so yes, I get."},{"startTime":1456.397,"endTime":1465.013,"body":"Yeah, I saw that I watched his I watched the RFK like concession speech, whatever you"},{"startTime":1456.397,"endTime":1465.013,"body":"would say, where he's like dropped out and said he was endorsing Trump."},{"startTime":1465.013,"endTime":1467.005,"body":"Like I I did watch that."},{"startTime":1467.005,"endTime":1468.145,"body":"I have a."},{"startTime":1469.126,"endTime":1477.912,"body":"A professional interest in that sort of thing, like as a nutrition professional, right, I"},{"startTime":1469.126,"endTime":1477.912,"body":"am in minorly right."},{"startTime":1477.912,"endTime":1480.948,"body":"I'm minorly interested in it being."},{"startTime":1480.948,"endTime":1483.407,"body":"talked about at least now."},{"startTime":1483.407,"endTime":1484.977,"body":"Yeah, no, I agree."},{"startTime":1484.977,"endTime":1485.778,"body":"I,"},{"startTime":1488.313,"endTime":1490.445,"body":"I sit on both sides of the fence on this issue."},{"startTime":1490.445,"endTime":1508.282,"body":"And to give some background, I come from a household where I grew up in the nineties,"},{"startTime":1490.445,"endTime":1508.282,"body":"where my mom was extremely cautious of any sort of outside chemical or toxin."},{"startTime":1508.282,"endTime":1510.814,"body":"I'm talking preservatives and dyes in our food."},{"startTime":1510.814,"endTime":1513.226,"body":"I'm talking"},{"startTime":1514.009,"endTime":1527.983,"body":"dyes and things in our laundry detergent, our deodorant, in the toothpaste we use, in the"},{"startTime":1514.009,"endTime":1527.983,"body":"environment at large, you know, all of the runoff of the chemicals in the Midwest, like"},{"startTime":1527.983,"endTime":1542.987,"body":"all of this stuff my mom was hyper aware of and very bullish on ensuring that none of that"},{"startTime":1527.983,"endTime":1542.987,"body":"touched my brother, I or our family as we were growing up, which creates a bit of a..."},{"startTime":1543.493,"endTime":1546.357,"body":"confusing place for me to be because..."},{"startTime":1548.313,"endTime":1554.946,"body":"while I believe that that stuff is inherently bad and for sure has been linked to a number"},{"startTime":1548.313,"endTime":1554.946,"body":"of different."},{"startTime":1557.157,"endTime":1558.327,"body":"diseases down the line."},{"startTime":1558.327,"endTime":1566.51,"body":"mean, some worse than others like the runoff in the fields in the Midwest is likely going"},{"startTime":1558.327,"endTime":1566.51,"body":"to be way worse than a couple preservatives or dyes in our food."},{"startTime":1566.51,"endTime":1568.89,"body":"So I think we're talking about levels here."},{"startTime":1569.15,"endTime":1573.691,"body":"But to kind of get back to the original question as to why I posted that."},{"startTime":1573.691,"endTime":1580.093,"body":"So the post was quite polarizing, and I probably should have posted a different swipe."},{"startTime":1580.093,"endTime":1587.129,"body":"So the main the main swipe was basically like, I eat chemicals in my food, and I'm totally"},{"startTime":1580.093,"endTime":1587.129,"body":"healthy or something along those lines."},{"startTime":1587.129,"endTime":1589.88,"body":"And I was like, me too."},{"startTime":1590.2,"endTime":1597.383,"body":"But if you were to swipe through that post a bit more, the point that I really wanted to"},{"startTime":1590.2,"endTime":1597.383,"body":"make, and I shouldn't have just assumed that people were going to click on that and then"},{"startTime":1597.383,"endTime":1602.425,"body":"read the whole post, like everyone, of course, is just going to look at the the swipe that"},{"startTime":1597.383,"endTime":1602.425,"body":"I posted."},{"startTime":1603.186,"endTime":1613.44,"body":"But the post basically talked about how we have all of these really large prevalent issues"},{"startTime":1603.186,"endTime":1613.44,"body":"in our society that are contributing to our health dilemma and the childhood obesity"},{"startTime":1613.44,"endTime":1615.811,"body":"epidemic and all of these different things."},{"startTime":1615.891,"endTime":1616.731,"body":"And"},{"startTime":1616.972,"endTime":1631.309,"body":"I was trying to say that I think that a lot of times these chemicals, preservatives and"},{"startTime":1616.972,"endTime":1631.309,"body":"dyes and stuff in our food are being used as a scapegoat for people just being unhealthy"},{"startTime":1631.309,"endTime":1642.934,"body":"in general and being sedentary, being obese and then having health issues and being like,"},{"startTime":1631.309,"endTime":1642.934,"body":"I'm unhealthy because of preservatives and dyes and other outside chemicals and toxins"},{"startTime":1642.934,"endTime":1644.635,"body":"that they're experiencing."},{"startTime":1644.635,"endTime":1649.395,"body":"And I'm not here to diminish the impact of mold in your house or any of this stuff."},{"startTime":1649.395,"endTime":1650.855,"body":"I do believe that's real."},{"startTime":1650.855,"endTime":1655.235,"body":"And I think that people have varying levels of sensitivity to this stuff."},{"startTime":1655.535,"endTime":1668.585,"body":"But my point was more that if I had to nail it down to something slightly polarizing would"},{"startTime":1655.535,"endTime":1668.585,"body":"be that if you're exercising and active at a base level,"},{"startTime":1670.497,"endTime":1679.394,"body":"It mitigates the negative impact of a lot of these things that people are claiming are"},{"startTime":1670.497,"endTime":1679.394,"body":"truly affecting our health negatively."},{"startTime":1679.394,"endTime":1687.111,"body":"And it's totally possible that this stuff could be cumulative and there could be a point"},{"startTime":1679.394,"endTime":1687.111,"body":"at 80 years old where you're like, shit, I had preservatives and dyes in my food"},{"startTime":1687.111,"endTime":1688.852,"body":"throughout my 20s, 30s and 40s."},{"startTime":1688.852,"endTime":1690.744,"body":"And now I'm dealing with the ramifications of that."},{"startTime":1690.744,"endTime":1695.367,"body":"Like I'm open to that being a very possible outcome."},{"startTime":1695.768,"endTime":1699.931,"body":"My view just being mostly that if you're active,"},{"startTime":1700.597,"endTime":1711.143,"body":"lead a mostly healthy lifestyle, eat whole foods, fruits and vegetables and stuff that the"},{"startTime":1700.597,"endTime":1711.143,"body":"little bit of this stuff that you're exposed to is likely at such a low threshold that"},{"startTime":1711.143,"endTime":1718.476,"body":"it's not going to at least create immediate impacts into our health that are are extremely"},{"startTime":1711.143,"endTime":1718.476,"body":"detectable and noticeable."},{"startTime":1719.117,"endTime":1723.539,"body":"So yeah, that's that's my not so concise way of phrasing that."},{"startTime":1728.126,"endTime":1733.769,"body":"I'm trying to think if I want to add anything on without exposing like just tin hat Aaron."},{"startTime":1734.51,"endTime":1738.432,"body":"But I will try to stay very, very focused here."},{"startTime":1738.646,"endTime":1739.502,"body":"I agree."},{"startTime":1739.502,"endTime":1740.043,"body":"mean, I agree."},{"startTime":1740.043,"endTime":1745.816,"body":"Everything of what you said, and I knew exactly what you would say, and I knew exactly"},{"startTime":1740.043,"endTime":1745.816,"body":"that I would agree when you started."},{"startTime":1746.737,"endTime":1754.801,"body":"I agree that we're grasping onto like claims like seed oils or why our children are on are"},{"startTime":1746.737,"endTime":1754.801,"body":"unhealthy."},{"startTime":1755.041,"endTime":1756.572,"body":"Do I think that?"},{"startTime":1756.95,"endTime":1768.515,"body":"the United States populace will benefit from having, removing lower quality oils or"},{"startTime":1756.95,"endTime":1768.515,"body":"shifting back towards higher quality oils?"},{"startTime":1768.515,"endTime":1769.535,"body":"Yes."},{"startTime":1769.595,"endTime":1775.838,"body":"Are all the type two diabetic children gonna automatically not have diabetes because"},{"startTime":1769.595,"endTime":1775.838,"body":"there's not seed oils in the food anymore?"},{"startTime":1775.838,"endTime":1778.339,"body":"No, unfortunately not at all."},{"startTime":1778.339,"endTime":1779.314,"body":"Like not at all."},{"startTime":1779.314,"endTime":1785.882,"body":"They're still gonna have diabetes because our culture has shifted towards"},{"startTime":1786.518,"endTime":1792.258,"body":"a lifestyle that is very conducive towards childhood obesity and type two diabetes, right?"},{"startTime":1792.258,"endTime":1798.708,"body":"If you are like a head of household or something like that and wants to get control over"},{"startTime":1792.258,"endTime":1798.708,"body":"things, stop eating out as much."},{"startTime":1798.708,"endTime":1800.088,"body":"Cook more of your own food."},{"startTime":1800.088,"endTime":1805.178,"body":"Cook your food in avocado oil for higher temperature things."},{"startTime":1805.178,"endTime":1809.178,"body":"There's others that you can use as well, but avocado oil is a simple one."},{"startTime":1809.178,"endTime":1815.442,"body":"Use olive oil for lower temperature things and probably eat a lower fat diet in general."},{"startTime":1815.442,"endTime":1824.744,"body":"and reduce the refined carbohydrate and sugars for things like vegetables, fruits, whole"},{"startTime":1815.442,"endTime":1824.744,"body":"grains, lean meats, right?"},{"startTime":1824.805,"endTime":1826.325,"body":"That's always been the answer."},{"startTime":1826.325,"endTime":1828.506,"body":"It's been the answer for like 50 fucking years."},{"startTime":1828.506,"endTime":1831.887,"body":"It's still the answer, whether people wanna believe it or not."},{"startTime":1832.007,"endTime":1843.83,"body":"And yeah, I think it's good that things are starting to change at the top, but it's"},{"startTime":1832.007,"endTime":1843.83,"body":"unfortunately not likely to have a strong impact on your family, you."},{"startTime":1843.924,"endTime":1851.578,"body":"The person head of household, mom, dad, older brother, older sister, are the one who is"},{"startTime":1843.924,"endTime":1851.578,"body":"likely to have the change in your household."},{"startTime":1852.559,"endTime":1858.231,"body":"Yeah, no really good points and I'm glad it inspired another thing I want to say real"},{"startTime":1852.559,"endTime":1858.231,"body":"quick too, which is that"},{"startTime":1860.251,"endTime":1866.013,"body":"There's an economic barrier to eating fresh fruits, whole grains, lean meats."},{"startTime":1866.294,"endTime":1870.055,"body":"All of these things are an economic barrier and I'm not insensitive to that."},{"startTime":1870.055,"endTime":1880.6,"body":"I understand that people can't all afford that food, but it's important to understand that"},{"startTime":1870.055,"endTime":1880.6,"body":"if we now go and extract seed oils and preservatives and dyes out of our current food"},{"startTime":1880.6,"endTime":1883.541,"body":"base, prices are going to go up."},{"startTime":1883.541,"endTime":1887.703,"body":"The reason that they're using high fructose corn syrup and"},{"startTime":1888.375,"endTime":1899.374,"body":"seed oils and all of these things is because they're cheaper and we live in a society"},{"startTime":1888.375,"endTime":1899.374,"body":"where we're already extremely subjected to this high level of inflation, which is a huge"},{"startTime":1899.374,"endTime":1901.706,"body":"factor in why Trump was elected."},{"startTime":1901.706,"endTime":1906.369,"body":"I think as well, people are just so unhappy with the economic state of inflation."},{"startTime":1907.591,"endTime":1917.719,"body":"While this problem could potentially be ameliorated a bit by long-term by taking these"},{"startTime":1907.591,"endTime":1917.719,"body":"things out of our food, the ultimate"},{"startTime":1917.719,"endTime":1923.303,"body":"increasing cost, think would alienate a lot of the people that actually are for this"},{"startTime":1917.719,"endTime":1923.303,"body":"movement in general."},{"startTime":1923.303,"endTime":1924.595,"body":"And so I think it's important."},{"startTime":1926.538,"endTime":1929.063,"body":"Yep, yep, very good point there, Brian."},{"startTime":1931.018,"endTime":1933.444,"body":"Okay, I'll kick this one to you since it's about you."},{"startTime":1933.444,"endTime":1935.349,"body":"Brian, your calf story."},{"startTime":1935.349,"endTime":1940.852,"body":"Curious what you guys each usually do for your calf training and for clients."},{"startTime":1942.339,"endTime":1948.12,"body":"Yeah, so I just posted yesterday that I was doing calves for the first time in like a"},{"startTime":1942.339,"endTime":1948.12,"body":"year."},{"startTime":1948.221,"endTime":1953.982,"body":"And and I got like a bunch of responses from people about this with varieties of"},{"startTime":1948.221,"endTime":1953.982,"body":"questions."},{"startTime":1954.202,"endTime":1961.564,"body":"The reason for anyone curious as to why I started doing calves again was not because I"},{"startTime":1954.202,"endTime":1961.564,"body":"care about the aesthetics or I think that my calves are going to improve by training"},{"startTime":1961.564,"endTime":1962.564,"body":"calves."},{"startTime":1962.925,"endTime":1971.887,"body":"It's actually because when I now that I run once a week, I've noticed that my Achilles"},{"startTime":1962.925,"endTime":1971.887,"body":"tendons get kind of tight for a couple of days after I run."},{"startTime":1972.243,"endTime":1986.431,"body":"And I'm thinking that by doing this loaded stretch and contract movement through the"},{"startTime":1972.243,"endTime":1986.431,"body":"dynamic range of motion, that I should be able to help my Achilles become more resilient"},{"startTime":1986.431,"endTime":1987.972,"body":"to that beating."},{"startTime":1987.972,"endTime":1994.196,"body":"And so that's really the main motivation for instituting calf back into my program."},{"startTime":1994.836,"endTime":1999.949,"body":"As far as the actual question, which is what we do for calves for ourselves and for other"},{"startTime":1994.836,"endTime":1999.949,"body":"people."},{"startTime":2000.403,"endTime":2007.766,"body":"For me, I've basically reached a point in calf training where I think the seated calf"},{"startTime":2000.403,"endTime":2007.766,"body":"raise is mostly unnecessary."},{"startTime":2007.943,"endTime":2018.481,"body":"I mean, if you are a very top level bodybuilder and you happen to lack soleus development,"},{"startTime":2007.943,"endTime":2018.481,"body":"which is the lower part of your calf, like yes, maybe for like 0.01 % of the population, a"},{"startTime":2018.481,"endTime":2020.191,"body":"seated calf raise has some value."},{"startTime":2020.191,"endTime":2028.394,"body":"For most of us doing a standard standing calf raise, it's going to hit both your"},{"startTime":2020.191,"endTime":2028.394,"body":"gastrocnemius, which is the top of the calf and the soleus, which is the bottom."},{"startTime":2030.427,"endTime":2037.072,"body":"And thus, I think biasing the majority of your training to standing calf raises is great."},{"startTime":2037.072,"endTime":2046.398,"body":"I think whatever variation of calf raise you choose, it should, based on the predominance"},{"startTime":2037.072,"endTime":2046.398,"body":"of research with calves response to the length and position, we should be spending a ton"},{"startTime":2046.398,"endTime":2053.4030000000002,"body":"of time at the deeply stretched position where your heel is basically hanging off the edge"},{"startTime":2046.398,"endTime":2053.4030000000002,"body":"of a platform and you're under load."},{"startTime":2053.7039999999997,"endTime":2058.167,"body":"So I think every rep of your calf raise should have like a two to three second pause at"},{"startTime":2053.7039999999997,"endTime":2058.167,"body":"the bottom."},{"startTime":2058.995,"endTime":2064.419,"body":"And I think which calf raise you choose doesn't really matter as long as you can load it"},{"startTime":2058.995,"endTime":2064.419,"body":"and it's stable."},{"startTime":2064.66,"endTime":2069.433,"body":"My absolute favorite one is the single leg dumbbell calf raise standing on the edge of a"},{"startTime":2064.66,"endTime":2069.433,"body":"stair."},{"startTime":2069.433,"endTime":2075.828,"body":"So I just hold on to the handle of the stairway with one hand and I hold the dumbbell in"},{"startTime":2069.433,"endTime":2075.828,"body":"the hand of my working leg."},{"startTime":2075.828,"endTime":2077.71,"body":"And I do my calf raises that way."},{"startTime":2077.71,"endTime":2084.975,"body":"If you have a great calf raise machine with one of those like, you know, pads that sit on"},{"startTime":2077.71,"endTime":2084.975,"body":"your shoulders, or something along those lines."},{"startTime":2085.051,"endTime":2089.233,"body":"Then you can do both legs at the same time, which makes life a little bit easier."},{"startTime":2089.854,"endTime":2093.095,"body":"But any of those options are fine."},{"startTime":2093.316,"endTime":2096.567,"body":"And as far as volume, I don't know."},{"startTime":2096.567,"endTime":2105.142,"body":"mean, dude, calves are one of those muscles that like if you haven't trained them for a"},{"startTime":2096.567,"endTime":2105.142,"body":"while and you do two sets, they could be sore for like four days, five days."},{"startTime":2105.742,"endTime":2114.413,"body":"But you can also adapt to them really quickly to the point that if you wanted to train"},{"startTime":2105.742,"endTime":2114.413,"body":"them four days a week with 20 total sets across the week,"},{"startTime":2114.413,"endTime":2123.472,"body":"you could probably work your way up to doing that over the course of a number of weeks or"},{"startTime":2114.413,"endTime":2123.472,"body":"months and not actually have any soreness in your calves."},{"startTime":2123.472,"endTime":2129.563,"body":"And so that's a result of the repeated bout effect, which the calves seem to be quite"},{"startTime":2123.472,"endTime":2129.563,"body":"susceptible to."},{"startTime":2129.678,"endTime":2135.543,"body":"there's a range of volumes that can be effective for you to train your calves."},{"startTime":2136.862,"endTime":2141.515,"body":"Yeah, I want to echo what Brian said around how to train them."},{"startTime":2141.515,"endTime":2142.405,"body":"wouldn't."},{"startTime":2142.746,"endTime":2149.371,"body":"I'm not programming a seated calf raise anymore for clients in a lot of times that"},{"startTime":2142.746,"endTime":2149.371,"body":"clients, don't really want to do calves."},{"startTime":2149.371,"endTime":2153.954,"body":"So I mean, some do, but many would prefer not not to."},{"startTime":2153.954,"endTime":2156.035,"body":"So I try and keep things simple."},{"startTime":2156.035,"endTime":2166.132,"body":"And I like to do a standing calf raise variation, like Brian said, a heavy emphasis on the"},{"startTime":2156.035,"endTime":2166.132,"body":"stretch and then only coming up slightly above parallel."},{"startTime":2166.132,"endTime":2170.763,"body":"I mean, your first couple reps, two, three, maybe four reps, you'll be able to get like a"},{"startTime":2166.132,"endTime":2170.763,"body":"full contraction."},{"startTime":2170.763,"endTime":2177.625,"body":"But then after that, just getting to above parallel, like there was a pretty good research"},{"startTime":2170.763,"endTime":2177.625,"body":"article that came out, I think earlier this year that showed, and it was pretty well"},{"startTime":2177.625,"endTime":2188.568,"body":"designed, like just getting like focusing on a deep, good stretch, contracting enough to"},{"startTime":2177.625,"endTime":2188.568,"body":"get you, know, basically above like a flat, above like heel that would be on the ground."},{"startTime":2188.568,"endTime":2192.169,"body":"That's all you need, you know, and really just emphasis on load."},{"startTime":2192.169,"endTime":2194.494,"body":"And that's exactly how I've been training them."},{"startTime":2194.494,"endTime":2202.101,"body":"Ironically, I have a soleus strain right now, so I have been having to like very"},{"startTime":2194.494,"endTime":2202.101,"body":"trepidatiously tiptoe around calf training."},{"startTime":2202.101,"endTime":2210.698,"body":"I actually did the seated calf raise for the first time in like months and months"},{"startTime":2202.101,"endTime":2210.698,"body":"yesterday with very light loads since I do have like a soleus strain and I wanna just put"},{"startTime":2210.698,"endTime":2220.698,"body":"it under some load, but yeah, I wouldn't be training the seated calf raise unless I again"},{"startTime":2210.698,"endTime":2220.698,"body":"have a strain or need to work around something."},{"startTime":2221.103,"endTime":2221.886,"body":"Yep."},{"startTime":2221.886,"endTime":2226.782,"body":"What's the type of volume that you generally use when you're peaking like when you're"},{"startTime":2221.886,"endTime":2226.782,"body":"training calves optimally?"},{"startTime":2226.782,"endTime":2228.747,"body":"How much volume per week are you using?"},{"startTime":2229.632,"endTime":2231.483,"body":"Four to like six sets."},{"startTime":2231.943,"endTime":2235.064,"body":"So I might do like two sets on a day."},{"startTime":2235.362,"endTime":2238.746,"body":"I really like to use cluster sets training calves."},{"startTime":2239.667,"endTime":2244.078,"body":"Like I'll do like triple clusters of like a six, six, six, up to like an eight, eight,"},{"startTime":2239.667,"endTime":2244.078,"body":"eight, something like that."},{"startTime":2244.078,"endTime":2247.07,"body":"Maybe a 10, 10, 10 if I wanna use a lighter load."},{"startTime":2247.77,"endTime":2254.813,"body":"Sometimes I get like plantar fasciitis if I'm training the calves too heavy and I'll use a"},{"startTime":2247.77,"endTime":2254.813,"body":"lighter load to try and work around that."},{"startTime":2254.813,"endTime":2256.794,"body":"But typically like four to six."},{"startTime":2257.467,"endTime":2258.287,"body":"Cool."},{"startTime":2258.287,"endTime":2261.014,"body":"All right, I'm gonna kick this next one over to you."},{"startTime":2261.918,"endTime":2266.128,"body":"What are your thoughts on deli meats or smoked salmon?"},{"startTime":2266.128,"endTime":2268.141,"body":"Possibly carcinogenic?"},{"startTime":2269.216,"endTime":2279.962,"body":"So I think the, it's not something, like smoked salmon, I'll have like some clients use,"},{"startTime":2269.216,"endTime":2279.962,"body":"know, it's something, it's a good way to get some salmon on like during travel or"},{"startTime":2279.962,"endTime":2283.464,"body":"something like that, but it's not something I would regularly use for clients."},{"startTime":2283.464,"endTime":2289.277,"body":"It's not really cost effective at the amounts of protein you would really wanna get out of"},{"startTime":2283.464,"endTime":2289.277,"body":"it."},{"startTime":2289.777,"endTime":2298.952,"body":"The carcinogenic side of things, I think it comes from the nitrites, if I'm not mistaken,"},{"startTime":2289.777,"endTime":2298.952,"body":"in some of the curing methods potentially."},{"startTime":2299.168,"endTime":2311.342,"body":"But in full transparency, deli meats are like a T, or sorry, a C tier option that I use"},{"startTime":2299.168,"endTime":2311.342,"body":"for clients only like when we need it."},{"startTime":2311.502,"endTime":2323.776,"body":"Again, if you're, it just becomes kind of cost prohibitive if we're trying to get 40, 50"},{"startTime":2311.502,"endTime":2323.776,"body":"grams of protein out of a meal and you're using the deli pack."},{"startTime":2323.776,"endTime":2325.456,"body":"So you're gonna be eating one."},{"startTime":2325.682,"endTime":2329.684,"body":"every single time you use it and it's just not really cost effective."},{"startTime":2329.984,"endTime":2345.671,"body":"I don't think they are bad, know, or evil per se, possibly carcinogenic potentially, but"},{"startTime":2329.984,"endTime":2345.671,"body":"it the economic structure of how they are sold and the quantities they're sold, it's not"},{"startTime":2346.391,"endTime":2346.751,"body":"over."},{"startTime":2346.751,"endTime":2353.054,"body":"It's like I said, it's gonna be a C or a third level choice for a client because of the"},{"startTime":2346.751,"endTime":2353.054,"body":"cost."},{"startTime":2354.543,"endTime":2355.304,"body":"Yeah, I agree."},{"startTime":2355.304,"endTime":2358.286,"body":"The cost is important for a lot of people."},{"startTime":2358.286,"endTime":2366.453,"body":"I literally cannot remember the last time that I bought deli meat, like in a vacuum sealed"},{"startTime":2358.286,"endTime":2366.453,"body":"package, the way that they come."},{"startTime":2367.614,"endTime":2371.978,"body":"It probably has been like 20 plus years, maybe college."},{"startTime":2372.519,"endTime":2382.547,"body":"Like for real, I buy any meat now, I go to the deli counter and then I have them take the"},{"startTime":2372.519,"endTime":2382.547,"body":"big turkey and thinly slice me pieces from there, which..."},{"startTime":2382.873,"endTime":2391.806,"body":"I don't know if the meat, I'm gonna assume the meat isn't prepared the same way that it is"},{"startTime":2382.873,"endTime":2391.806,"body":"when it has to be like vacuum sealed and like there's like that liquid in there and it's"},{"startTime":2391.806,"endTime":2399.588,"body":"all like slimy and disgusting when you pull it out like those little kids pepperoni or"},{"startTime":2391.806,"endTime":2399.588,"body":"salami pieces or whatever those are."},{"startTime":2399.588,"endTime":2410.581,"body":"Like I don't have science to say this is true, but I just feel when I like touch those"},{"startTime":2399.588,"endTime":2410.581,"body":"things that they must be carcinogenic because they are fucking disgusting."},{"startTime":2411.152,"endTime":2414.474,"body":"And I judge people that eat those at some level."},{"startTime":2414.474,"endTime":2420.029,"body":"So even like little kids, see little kids eating those little like snack packs with the"},{"startTime":2414.474,"endTime":2420.029,"body":"dripping like salami coming out of it."},{"startTime":2420.029,"endTime":2423.261,"body":"And I'm just like, like, what are you doing to yourself?"},{"startTime":2423.382,"endTime":2426.484,"body":"There are just there are just better options out there."},{"startTime":2426.665,"endTime":2439.225,"body":"And especially as Aaron said, if you want to get like higher levels of protein, that's"},{"startTime":2426.665,"endTime":2439.225,"body":"just a completely poor way of getting protein in your diet and"},{"startTime":2439.363,"endTime":2447.699,"body":"If it comes with like a ton of preservatives and nitrites and all of this other crap with"},{"startTime":2439.363,"endTime":2447.699,"body":"it, like I would just veer towards eating something else personally."},{"startTime":2448.886,"endTime":2450.497,"body":"There's one final thing I'll say on this."},{"startTime":2450.497,"endTime":2457.852,"body":"Now there are some higher quality options where it is like pure turkey breast or something"},{"startTime":2450.497,"endTime":2457.852,"body":"like that."},{"startTime":2457.852,"endTime":2470.273,"body":"Again, the cost is gonna be even higher, but something that, is something, man, this is"},{"startTime":2457.852,"endTime":2470.273,"body":"probably like 2019, 2020 that I saw and it was like a joke around like the deli ham and"},{"startTime":2470.273,"endTime":2477.746,"body":"the meats and stuff and how they're actually prepared and like it's many of them, like I"},{"startTime":2470.273,"endTime":2477.746,"body":"said, not all."},{"startTime":2477.75,"endTime":2485.157,"body":"but it's like a homogenous structure of various different cuts of meat and the way that"},{"startTime":2477.75,"endTime":2485.157,"body":"it's like melded together."},{"startTime":2485.157,"endTime":2494.585,"body":"It's like the tippy top, the cherry on top of like the bastardization of like the American"},{"startTime":2485.157,"endTime":2494.585,"body":"food industry."},{"startTime":2494.585,"endTime":2498.468,"body":"Like that is deli meat sitting on the top."},{"startTime":2499.169,"endTime":2505.21,"body":"I, again, like I said, only in a time of need if someone's like traveling and we need."},{"startTime":2505.21,"endTime":2507.464,"body":"some sort of protein like, will I use it?"},{"startTime":2507.464,"endTime":2513.383,"body":"But I can't tell you the last time I put that in a client's plan, probably well over a"},{"startTime":2507.464,"endTime":2513.383,"body":"year."},{"startTime":2515.641,"endTime":2517.173,"body":"And it's just disgusting."},{"startTime":2517.174,"endTime":2520.61,"body":"Okay."},{"startTime":2520.61,"endTime":2526.841,"body":"What is the biggest thing each of you have changed your mind on in the last 12 months?"},{"startTime":2531.498,"endTime":2534.784,"body":"Do you have one off the top of your mind, Brian, to go first?"},{"startTime":2534.805,"endTime":2535.251,"body":"Okay."},{"startTime":2535.251,"endTime":2540.788,"body":"it goes back to to what we were talking about in question number three, which is the"},{"startTime":2535.251,"endTime":2540.788,"body":"abbreviated training."},{"startTime":2540.788,"endTime":2548.517,"body":"I think, you know, if someone asked me what's the thing I've changed my mind the most on"},{"startTime":2540.788,"endTime":2548.517,"body":"the last 12 months is the training volume and training frequency that I will likely be"},{"startTime":2548.517,"endTime":2550.739,"body":"using for the majority of the rest of"},{"startTime":2552.975,"endTime":2561.818,"body":"I just think like a year ago, I was so bought in to evidence-based everything, volume"},{"startTime":2552.975,"endTime":2561.818,"body":"being the primary driver of hypertrophy."},{"startTime":2562.019,"endTime":2568.521,"body":"Like, I never trained with extremely high volumes, but I would always train with the"},{"startTime":2562.019,"endTime":2568.521,"body":"highest volume that I felt like I could recover from."},{"startTime":2568.521,"endTime":2577.685,"body":"And for me, you know, that was 12 sets for back, nine sets for chest, eight to 10 for each"},{"startTime":2568.521,"endTime":2577.685,"body":"quads and hams."},{"startTime":2577.685,"endTime":2582.511,"body":"Like it wasn't extremely high volumes when it's evidence-based volumes, but I was really"},{"startTime":2577.685,"endTime":2582.511,"body":"pushing."},{"startTime":2582.511,"endTime":2586.273,"body":"the limit of what I thought I could recover from."},{"startTime":2586.273,"endTime":2593.855,"body":"And now I've completely shifted where I'm almost training with the least volume that I can"},{"startTime":2586.273,"endTime":2593.855,"body":"still progress with."},{"startTime":2595.556,"endTime":2602.479,"body":"at my training age, it's likely that those two things don't actually, actually are not"},{"startTime":2595.556,"endTime":2602.479,"body":"much different."},{"startTime":2602.479,"endTime":2611.631,"body":"So whether I'm doing three sets or 12 sets per week with the amount of intensity and"},{"startTime":2602.479,"endTime":2611.631,"body":"effort that I personally can bring, I don't think there's a huge delta."},{"startTime":2611.631,"endTime":2616.436,"body":"between what my results are going to be from those two very distinct approaches."},{"startTime":2616.436,"endTime":2623.893,"body":"And so yeah, in the last 12 months, I would say my approach to volume and frequency have"},{"startTime":2616.436,"endTime":2623.893,"body":"both shifted quite a bit."},{"startTime":2626.218,"endTime":2634.733,"body":"Man, I think, and I hate that this is my answer, I think mine has probably been something"},{"startTime":2626.218,"endTime":2634.733,"body":"to do through my revelations with PEDs."},{"startTime":2634.733,"endTime":2636.735,"body":"That's probably been the biggest."},{"startTime":2636.737,"endTime":2637.998,"body":"I would say."},{"startTime":2639.84,"endTime":2651.135,"body":"probably experiencing in having like a much deeper level of empathy for some of my female"},{"startTime":2639.84,"endTime":2651.135,"body":"clients because I've had like, I've experienced really, really low estrogen, which feels"},{"startTime":2651.135,"endTime":2652.255,"body":"terrible, by the way."},{"startTime":2652.255,"endTime":2654.216,"body":"You feel like an empty robot."},{"startTime":2654.517,"endTime":2658.138,"body":"I've experienced really, really high estrogen as well."},{"startTime":2658.898,"endTime":2667.258,"body":"typically as a natural normal male, like your estrogen pretty much sits by the time you"},{"startTime":2658.898,"endTime":2667.258,"body":"hit like 15, 16, it's like, here it is in your, you know,"},{"startTime":2667.258,"endTime":2673.462,"body":"late teens and twenties, like things rise with your testosterone a little bit, but then"},{"startTime":2667.258,"endTime":2673.462,"body":"you're just pretty much at your baseline for your life."},{"startTime":2673.462,"endTime":2684.387,"body":"Whereas, you know, women have, it fluctuates pretty significantly throughout the month and"},{"startTime":2673.462,"endTime":2684.387,"body":"there's, it impacts your thought process, how you feel, how you approach certain things"},{"startTime":2684.387,"endTime":2690.011,"body":"and just having like experiencing that firsthand and being like this fucking terrible."},{"startTime":2690.011,"endTime":2696.354,"body":"You know, I, I, I apologize if I had ever been short or rude or, know,"},{"startTime":2697.162,"endTime":2699.485,"body":"inconsiderate of how that can really be."},{"startTime":2699.485,"endTime":2706.675,"body":"But yeah, the the the few times that I've had like bottomed out estrogen, you feel awful"},{"startTime":2699.485,"endTime":2706.675,"body":"as a human being."},{"startTime":2706.936,"endTime":2708.838,"body":"So probably probably that"},{"startTime":2709.519,"endTime":2715.411,"body":"Yeah, I thought it was gonna be around that because when you look at the last 12 months,"},{"startTime":2709.519,"endTime":2715.411,"body":"12 months ago, you were natural and now you're not."},{"startTime":2715.411,"endTime":2719.989,"body":"So I mean, when there's things you've changed your mind on in 12 months, that has to be"},{"startTime":2715.411,"endTime":2719.989,"body":"part of that."},{"startTime":2720.5,"endTime":2722.951,"body":"Yeah, yeah, definitely."},{"startTime":2723.429,"endTime":2724.28,"body":"Yeah."},{"startTime":2724.424,"endTime":2725.526,"body":"All right."},{"startTime":2725.74,"endTime":2727.194,"body":"this is question for me."},{"startTime":2727.434,"endTime":2728.282,"body":"Mm-hmm."},{"startTime":2728.845,"endTime":2731.157,"body":"Am I still on my hiatus from cannabis?"},{"startTime":2731.157,"endTime":2732.678,"body":"How is that going?"},{"startTime":2732.899,"endTime":2735.02,"body":"I knew this question was going to come up at some point."},{"startTime":2735.02,"endTime":2736.521,"body":"It's been too long."},{"startTime":2736.582,"endTime":2748.331,"body":"So for anybody that didn't know, in January 1st of 2024, I completely quit marijuana,"},{"startTime":2736.582,"endTime":2748.331,"body":"which has been a huge part of my life for the last 20 plus years."},{"startTime":2748.752,"endTime":2751.113,"body":"I completely quit it for 33 days."},{"startTime":2751.294,"endTime":2757.455,"body":"And then on February 3rd or 4th or whatever it was, I went back to it."},{"startTime":2757.455,"endTime":2758.746,"body":"but not smoking it."},{"startTime":2758.746,"endTime":2763.478,"body":"My intention was to only do edibles and then to keep the dosing low."},{"startTime":2763.478,"endTime":2772.101,"body":"So dosing low meaning, you know, a five to 10 milligram gummy at night, but like not"},{"startTime":2763.478,"endTime":2772.101,"body":"throughout the day at all, no smoking, et cetera, et cetera."},{"startTime":2773.081,"endTime":2779.044,"body":"I was able to stick with that for about three or four months after the early February"},{"startTime":2773.081,"endTime":2779.044,"body":"point."},{"startTime":2779.044,"endTime":2784.286,"body":"So only edibles with low dose up until mid spring, say."},{"startTime":2784.515,"endTime":2786.875,"body":"And then,"},{"startTime":2786.885,"endTime":2788.085,"body":"I don't remember what it was."},{"startTime":2788.085,"endTime":2794.298,"body":"think I was with a buddy and he wanted to smoke a joint or something like that."},{"startTime":2794.398,"endTime":2795.595,"body":"And I did."},{"startTime":2795.595,"endTime":2799.88,"body":"And then I just fell right back into where I was."},{"startTime":2799.88,"endTime":2801.761,"body":"And it's not even like the joint was that good."},{"startTime":2801.761,"endTime":2804.032,"body":"And I was like, smoking is the best."},{"startTime":2804.032,"endTime":2807.183,"body":"Like what if this is what I've been missing out on or something like that."},{"startTime":2807.183,"endTime":2811.325,"body":"It was really more about the convenience of it in that."},{"startTime":2812.005,"endTime":2816.039,"body":"When I want to go for a bike ride and I want to take a hit or be like,"},{"startTime":2816.039,"endTime":2819.981,"body":"slightly high before my bike ride, which I love doing."},{"startTime":2821.061,"endTime":2824.603,"body":"Doing an edible sucks because I have to take the edible then wait 45 minutes."},{"startTime":2824.603,"endTime":2827.904,"body":"Then you don't really know how the edible is going to hit you, et cetera, et cetera."},{"startTime":2827.904,"endTime":2833.407,"body":"Whereas if I'm just sitting out there ready to go for my bike ride, I can take one hit off"},{"startTime":2827.904,"endTime":2833.407,"body":"my pen and then boom, I'm on the road."},{"startTime":2833.407,"endTime":2836.788,"body":"I'm biking again and I'm happy and life's good."},{"startTime":2837.569,"endTime":2843.251,"body":"And so about mid spring, I went back to smoking with my vape pen."},{"startTime":2844.621,"endTime":2851.831,"body":"I quit again at some point because I felt guilty about it in midsummer for like a week or"},{"startTime":2844.621,"endTime":2851.831,"body":"two."},{"startTime":2851.831,"endTime":2857.18,"body":"And then I had another hangout with a friend where we smoked and then I was right back to"},{"startTime":2851.831,"endTime":2857.18,"body":"smoking again."},{"startTime":2857.18,"endTime":2870.229,"body":"And this question is actually fortuitously timed because I've just again been starting to"},{"startTime":2857.18,"endTime":2870.229,"body":"have personal guilt about smoking and and feeling like I need to stop this again."},{"startTime":2870.371,"endTime":2871.831,"body":"And"},{"startTime":2873.123,"endTime":2879.805,"body":"So to answer the question, I'm kind of right back to where I was a year ago."},{"startTime":2880.263,"endTime":2886.287,"body":"I do have more awareness around it, my use."},{"startTime":2886.387,"endTime":2890.678,"body":"I don't just use and then put it into the back of my mind."},{"startTime":2890.678,"endTime":2898.87,"body":"I make a conscious decision to say, I'm going to use right now, but then I'm going to not"},{"startTime":2890.678,"endTime":2898.87,"body":"for the next six hours, eight hours, whatever it is."},{"startTime":2899.463,"endTime":2901.911,"body":"I feel like I'm justifying, but."},{"startTime":2901.911,"endTime":2907.291,"body":"Ultimately, I fucking love marijuana and I feel like it's mostly good for me."},{"startTime":2907.291,"endTime":2915.343,"body":"I just really do need to stop smoking it because I think that it's not good for my lungs"},{"startTime":2907.291,"endTime":2915.343,"body":"and I know it's not good for my lungs."},{"startTime":2915.343,"endTime":2923.67,"body":"And with my focus on health and longevity, while I do think marijuana is good for me in"},{"startTime":2915.343,"endTime":2923.67,"body":"general, I don't think it's good for me to smoke it."},{"startTime":2923.67,"endTime":2928.134,"body":"And so I'm gonna be back on that train here again at some point."},{"startTime":2928.134,"endTime":2929.315,"body":"Yes, Aaron."},{"startTime":2929.504,"endTime":2933.237,"body":"Do you think there's any testing you could get done into like your lung quality?"},{"startTime":2933.237,"endTime":2937.75,"body":"Well, here's the thing, I can almost guarantee you there's like testing you could get done"},{"startTime":2933.237,"endTime":2937.75,"body":"into like your lung quality and stuff."},{"startTime":2937.75,"endTime":2940.232,"body":"Have you looked into it or thought about that at all?"},{"startTime":2940.577,"endTime":2942.767,"body":"I haven't and I should."},{"startTime":2943.948,"endTime":2950.05,"body":"But the reason I haven't is because the last thing I want is for it to come back that my"},{"startTime":2943.948,"endTime":2950.05,"body":"lungs are totally clean."},{"startTime":2950.05,"endTime":2955.341,"body":"And then for me to be like, have an excuse to just say, well, I've been smoking for 20"},{"startTime":2950.05,"endTime":2955.341,"body":"years and my lungs are fine."},{"startTime":2955.341,"endTime":2957.832,"body":"Now I can just keep smoking for the rest of my life."},{"startTime":2958.092,"endTime":2968.095,"body":"I'd almost rather assume that it's bad for my lungs and then make a decision that's"},{"startTime":2958.092,"endTime":2968.095,"body":"beneficial for my health and longevity in that framework."},{"startTime":2969.679,"endTime":2977.102,"body":"That is a test that I'll likely do if I can ever quit smoking for like a long duration,"},{"startTime":2969.679,"endTime":2977.102,"body":"say I can go a whole year where I'm not smoking at all."},{"startTime":2977.102,"endTime":2981.223,"body":"I think at that point, maybe I get tested and see where I stand."},{"startTime":2982.284,"endTime":2984.085,"body":"But ultimately, I just want to stop smoking."},{"startTime":2984.085,"endTime":2985.205,"body":"Like that's really the goal."},{"startTime":2985.205,"endTime":2986.596,"body":"I just want to stick to edibles."},{"startTime":2986.596,"endTime":2996.37,"body":"I want to try to make that the thing that I do when I want to be high and understand that"},{"startTime":2986.596,"endTime":2996.37,"body":"that means that I have to wait 45 minutes to get that feeling."},{"startTime":2996.37,"endTime":2999.131,"body":"And that's just like the cost that I pay for that."},{"startTime":2999.665,"endTime":3001.041,"body":"Yeah, it is what it is."},{"startTime":3001.041,"endTime":3004.002,"body":"I'll keep you guys updated as things change."},{"startTime":3005.268,"endTime":3007.91,"body":"Very good question, question asker."},{"startTime":3009.62,"endTime":3013.54,"body":"What is the best piece of home gym equipment for Zone 2?"},{"startTime":3013.54,"endTime":3015.132,"body":"If you could only pick one."},{"startTime":3016.289,"endTime":3017.93,"body":"Yeah, I love this question."},{"startTime":3017.93,"endTime":3020.062,"body":"And I think that it actually depends."},{"startTime":3020.062,"endTime":3021.462,"body":"Big surprise."},{"startTime":3023.244,"endTime":3033.471,"body":"So anecdote here, when I first started doing zone two, a number of years ago, I tried to"},{"startTime":3023.244,"endTime":3033.471,"body":"do it on a bike that did not have arms that move."},{"startTime":3034.432,"endTime":3043.177,"body":"And because I was not fit enough aerobically, my legs could not clear the lactic acid fast"},{"startTime":3034.432,"endTime":3043.177,"body":"enough or the lactate is the proper way of saying that."},{"startTime":3044.278,"endTime":3045.229,"body":"And thus,"},{"startTime":3045.229,"endTime":3050.522,"body":"I couldn't even get into zone two on a bike without arms that move."},{"startTime":3052.443,"endTime":3057.025,"body":"My legs just started burning too much and kept me from getting my heart rate high enough."},{"startTime":3057.506,"endTime":3064.13,"body":"That cleared within a number of weeks and now I can bike no problem without arms."},{"startTime":3064.13,"endTime":3074.105,"body":"However, depending on your base level of aerobic fitness, the safe bet would be to get"},{"startTime":3064.13,"endTime":3074.105,"body":"some sort of assault bike or air dyne or"},{"startTime":3074.105,"endTime":3078.176,"body":"rogue echo bike or one of those bikes that have arms that move."},{"startTime":3078.596,"endTime":3080.077,"body":"Echo bike has arms that move, right?"},{"startTime":3080.077,"endTime":3080.896,"body":"Am I wrong on that?"},{"startTime":3080.896,"endTime":3081.897,"body":"I don't know."},{"startTime":3081.897,"endTime":3082.248,"body":"It does."},{"startTime":3082.248,"endTime":3082.618,"body":"Okay."},{"startTime":3082.618,"endTime":3090.54,"body":"So yeah, getting, getting a bike with arms that move, allow you to make this into a full"},{"startTime":3082.618,"endTime":3090.54,"body":"body workout, which also actually makes it more effective for zone five work."},{"startTime":3090.54,"endTime":3099.183,"body":"So it can be effective for zone two, but it can also be very effective for zone five and"},{"startTime":3090.54,"endTime":3099.183,"body":"that you can utilize your entire body and really get some metabolic impact there."},{"startTime":3100.855,"endTime":3111.783,"body":"However, what I don't love about the bike with the arms that move specifically for zone"},{"startTime":3100.855,"endTime":3111.783,"body":"two is that you are occupying your hands the entire time you're doing zone two."},{"startTime":3111.783,"endTime":3116.986,"body":"And one of my favorite parts about zone two is that you can do things with your hands."},{"startTime":3116.986,"endTime":3128.504,"body":"So I could potentially be playing on my phone or reading a book or an article on iPad or"},{"startTime":3116.986,"endTime":3128.504,"body":"like any other number of things I could be doing while I'm doing my zone two, which makes"},{"startTime":3128.504,"endTime":3130.315,"body":"zone two more bearable."},{"startTime":3131.8,"endTime":3137.462,"body":"and so I think you're kind of left with a decision there as to like, do I need the arms"},{"startTime":3131.8,"endTime":3137.462,"body":"that move?"},{"startTime":3137.462,"endTime":3145.956,"body":"Am I willing to put in a few weeks of time without the arms that move to kind of get my"},{"startTime":3137.462,"endTime":3145.956,"body":"legs to a point where they can clear the lactate fast enough and that I can get into zone"},{"startTime":3145.956,"endTime":3146.826,"body":"two."},{"startTime":3147.747,"endTime":3154.019,"body":"and so you've seen, I've been focusing on the bike a lot here because I do think the bike"},{"startTime":3147.747,"endTime":3154.019,"body":"is probably the best tool for zone two."},{"startTime":3154.189,"endTime":3158.411,"body":"rower is not a great tool because of the"},{"startTime":3158.475,"endTime":3162.337,"body":"slide stroke, I believe it's what it's called, where you release and you go back to the"},{"startTime":3158.475,"endTime":3162.337,"body":"beginning."},{"startTime":3162.337,"endTime":3168.319,"body":"There's that one or two, that one second period where you're not actually working per se."},{"startTime":3168.86,"endTime":3175.782,"body":"So I think that the rower in many cases is better for higher intensity aerobic work, where"},{"startTime":3168.86,"endTime":3175.782,"body":"you can really crank on it and get your heart rate up."},{"startTime":3175.782,"endTime":3181.745,"body":"Maybe not quite as good for zone two until you become a really proficient rower, which"},{"startTime":3175.782,"endTime":3181.745,"body":"many people are not."},{"startTime":3182.045,"endTime":3185.186,"body":"Running is also a totally fine option for zone two."},{"startTime":3185.186,"endTime":3186.977,"body":"I love, I love running, but"},{"startTime":3187.351,"endTime":3191.453,"body":"Most people aren't in good enough shape to run and still stay in zone two."},{"startTime":3191.453,"endTime":3194.995,"body":"So again, for most people, running is going to be better for higher intensity."},{"startTime":3194.995,"endTime":3200.718,"body":"It took me a really long time to be able to run at a pace that was zone two."},{"startTime":3202.139,"endTime":3212.405,"body":"But if you talk to experts in running, they'll basically say that if you're running that"},{"startTime":3202.139,"endTime":3212.405,"body":"slow, like for me, it's about a 10 and a half minute mile pace is my zone two."},{"startTime":3212.405,"endTime":3215.673,"body":"If I'm running that slow, it's likely that my gate isn't great."},{"startTime":3215.673,"endTime":3218.284,"body":"So I'm not actually running with proper form."},{"startTime":3218.645,"endTime":3227.432,"body":"And so if you want to do zone two for running, you kind of have to get in good enough"},{"startTime":3218.645,"endTime":3227.432,"body":"shape that you can keep a nine, nine and a half minute mile, probably maybe 10, but enough"},{"startTime":3227.432,"endTime":3229.754,"body":"that you can keep good running form."},{"startTime":3231.195,"endTime":3234.118,"body":"And so again, for a lot of people running is just not a great choice."},{"startTime":3234.118,"endTime":3241.293,"body":"So yeah, I hopefully provided some wide perspective on that, on the different options that"},{"startTime":3234.118,"endTime":3241.293,"body":"are available out there."},{"startTime":3241.456,"endTime":3246.086,"body":"And I would just veer towards one of the two bike options depending on your situation."},{"startTime":3247.486,"endTime":3249.631,"body":"My vote would be stationary bike."},{"startTime":3250.676,"endTime":3251.625,"body":"And yep, you're gonna."},{"startTime":3251.625,"endTime":3253.4,"body":"a bike without arms, right?"},{"startTime":3254.144,"endTime":3255.699,"body":"For zone two, yes."},{"startTime":3255.843,"endTime":3257.969,"body":"For my sprint sessions, no."},{"startTime":3258.177,"endTime":3259.961,"body":"right that which makes total sense."},{"startTime":3259.961,"endTime":3265.101,"body":"How did you find the clearance of lactate in your legs when you first started doing that?"},{"startTime":3265.27,"endTime":3272.772,"body":"I remember messaging you about it because it was about no, about two and a half years ago"},{"startTime":3265.27,"endTime":3272.772,"body":"because it was when I we first moved back to Bali again."},{"startTime":3272.772,"endTime":3277.393,"body":"And yeah, I couldn't get my heart rate high enough because my legs were just screaming at"},{"startTime":3272.772,"endTime":3277.393,"body":"me."},{"startTime":3277.393,"endTime":3280.834,"body":"And then within like three weeks, it just went away."},{"startTime":3280.834,"endTime":3282.535,"body":"And then and then like I could do it."},{"startTime":3282.535,"endTime":3290.327,"body":"So it's one of those things like you just you have to get in a little bit better of biking"},{"startTime":3282.535,"endTime":3290.327,"body":"shape and it just solves it on its own."},{"startTime":3290.327,"endTime":3295.338,"body":"And now it's like now zone two is so chill like his own two is"},{"startTime":3295.338,"endTime":3305.332,"body":"quite nice if you have like a show you're into or whatever you're talking about killing"},{"startTime":3295.338,"endTime":3305.332,"body":"two birds with one stone without like feeling like you're dying or even really working"},{"startTime":3305.332,"endTime":3305.502,"body":"out."},{"startTime":3305.502,"endTime":3306.973,"body":"Like I feel like I'm just kind of chilling."},{"startTime":3306.973,"endTime":3308.174,"body":"You know, I check my heart rate."},{"startTime":3308.174,"endTime":3314.246,"body":"I make sure I'm where I want to be and I'm really just sitting on my ass watching the"},{"startTime":3308.174,"endTime":3314.246,"body":"fucking show, which is pretty sweet."},{"startTime":3315.216,"endTime":3316.467,"body":"Yeah, no, I agree."},{"startTime":3316.467,"endTime":3318.359,"body":"think three weeks is also about the right number."},{"startTime":3318.359,"endTime":3325.606,"body":"That's what I thought as well when I was getting into it was about three weeks to clear"},{"startTime":3318.359,"endTime":3325.606,"body":"the lactate and become in good enough shape to actually get something out of the"},{"startTime":3325.606,"endTime":3326.797,"body":"stationary bike."},{"startTime":3329.019,"endTime":3332.239,"body":"All right, this one is long and for you."},{"startTime":3332.239,"endTime":3339.059,"body":"So how do you determine what maintenance calories are for someone who has potentially been"},{"startTime":3332.239,"endTime":3339.059,"body":"maintaining in a chronic deficit?"},{"startTime":3339.239,"endTime":3342.519,"body":"That sounds counterintuitive and dumb, but possibly true."},{"startTime":3342.519,"endTime":3349.239,"body":"For example, I weigh 200 pounds and maintain that by eating 2,400 calories a day at 10 to"},{"startTime":3342.519,"endTime":3349.239,"body":"12 % body fat."},{"startTime":3349.239,"endTime":3350.719,"body":"So this person's quite lean."},{"startTime":3350.719,"endTime":3353.179,"body":"mean, 200 pounds at 10 to 12 % body fat."},{"startTime":3353.179,"endTime":3357.805,"body":"I'm rarely full after meals, but generally satisfied or slightly less than full."},{"startTime":3358.063,"endTime":3365.939,"body":"I've heard a lot recently about the magic of eating at maintenance for people that have"},{"startTime":3358.063,"endTime":3365.939,"body":"been in a chronic deficit or surplus from people like Dan Garner and wonder what to"},{"startTime":3365.939,"endTime":3366.55,"body":"target."},{"startTime":3366.55,"endTime":3375.696,"body":"Is there a natural point of homeostasis where hormones, fat-free mass, hunger, and fat"},{"startTime":3366.55,"endTime":3375.696,"body":"mass intersect for a given level of daily or weekly energy burn?"},{"startTime":3375.696,"endTime":3379.499,"body":"How do you know when your clients achieve true maintenance?"},{"startTime":3380.854,"endTime":3385.577,"body":"So think what I wanna do is back it up a little bit and we'll walk through this in chunks."},{"startTime":3385.577,"endTime":3387.218,"body":"I think I'll start at the end."},{"startTime":3387.218,"endTime":3390.701,"body":"How do I know when clients achieve true maintenance?"},{"startTime":3390.701,"endTime":3404.62,"body":"We have nearly identical weekly averages over a period of like two to four weeks and we"},{"startTime":3390.701,"endTime":3404.62,"body":"have calories the same with the number of deviations the same as well."},{"startTime":3404.62,"endTime":3410.486,"body":"And what that typically looks like is one to two meals out and I ask them to steer their"},{"startTime":3404.62,"endTime":3410.486,"body":"meals out."},{"startTime":3410.486,"endTime":3415.588,"body":"towards similar semi-moderately controllable sources."},{"startTime":3416.048,"endTime":3423.671,"body":"Very simple sushi, Vietnamese, like a Turkish kebab, rice salad sort of place, right?"},{"startTime":3424.852,"endTime":3426.362,"body":"That's how we find true maintenance, right?"},{"startTime":3426.362,"endTime":3433.315,"body":"Typically it's after a calorie deficit and we're starting to going through our reverse"},{"startTime":3426.362,"endTime":3433.315,"body":"diet and we wanna find out what maintenance will be."},{"startTime":3433.315,"endTime":3440.078,"body":"I turn the dial of food up and then we see where weight stops going down, normalizes."},{"startTime":3440.256,"endTime":3445.015,"body":"We have a consistent average and then we tick that to see where it starts increasing."},{"startTime":3445.015,"endTime":3445.285,"body":"Right."},{"startTime":3445.285,"endTime":3447.258,"body":"So that's how I find that."},{"startTime":3448.808,"endTime":3458.08,"body":"Now, backing up to the beginning of it, how to determine what maintenance calories are for"},{"startTime":3448.808,"endTime":3458.08,"body":"someone who has potentially been maintaining in a chronic deficit."},{"startTime":3458.741,"endTime":3465.142,"body":"This is industry speak that's gotten pretty bastardized."},{"startTime":3465.142,"endTime":3471.924,"body":"And what it typically lends to is you're not controlling your variables like you think you"},{"startTime":3465.142,"endTime":3471.924,"body":"are."},{"startTime":3472.104,"endTime":3478.886,"body":"If you have been in a chronic deficit, your weight will have been consistently declining,"},{"startTime":3472.104,"endTime":3478.886,"body":"right?"},{"startTime":3478.91,"endTime":3480.31,"body":"objectively."},{"startTime":3480.331,"endTime":3486.314,"body":"What ends up happening is typically what I call like lifestyle creep."},{"startTime":3486.314,"endTime":3494.679,"body":"You're not eating a lot on certain days throughout the week, but then we're either"},{"startTime":3486.314,"endTime":3494.679,"body":"drinking on the weekends, we're going out multiple eating multiple times out over the"},{"startTime":3494.679,"endTime":3495.049,"body":"weekend."},{"startTime":3495.049,"endTime":3499.731,"body":"At some point throughout your week, you are achieving an energy balance."},{"startTime":3499.731,"endTime":3508.158,"body":"It may be heavily lopsided from weekdays to weekend, but if your weight is not"},{"startTime":3499.731,"endTime":3508.158,"body":"consistently going down, you are not at"},{"startTime":3508.158,"endTime":3509.879,"body":"in a chronic deficit."},{"startTime":3509.879,"endTime":3512.541,"body":"are effectively maintenance, right?"},{"startTime":3512.541,"endTime":3523.567,"body":"Or what it might be is some weeks are really, really adherent, or I shouldn't even say"},{"startTime":3512.541,"endTime":3523.567,"body":"adherent, really low in calories, weight is sliding down, then we might have two weekends"},{"startTime":3523.567,"endTime":3528.409,"body":"of the year or two weeks of the year where we have, sorry, two weeks of the month."},{"startTime":3528.59,"endTime":3534.613,"body":"We have more and we end up at a monthly effective isocaloric level, right?"},{"startTime":3535.774,"endTime":3536.584,"body":"Now,"},{"startTime":3537.174,"endTime":3541.014,"body":"to unpack things a little bit more using your example."},{"startTime":3541.014,"endTime":3547.112,"body":"200 pounds at 10 % body fat is massive and shredded."},{"startTime":3547.112,"endTime":3554.428,"body":"I don't care if you're like six foot one, that is about natural ceiling potential, like"},{"startTime":3547.112,"endTime":3554.428,"body":"natural, what do we call it?"},{"startTime":3554.428,"endTime":3556.089,"body":"Like your natural ceiling."},{"startTime":3558.051,"endTime":3559.632,"body":"Thank you, thank you, Brian."},{"startTime":3559.732,"endTime":3560.953,"body":"That's pretty damn good."},{"startTime":3560.953,"endTime":3566.986,"body":"Even 12 % body fat, which is 20 % different than a 10 % body fat, but still."},{"startTime":3566.986,"endTime":3568.247,"body":"very, very good."},{"startTime":3568.247,"endTime":3569.808,"body":"Maintenance calories is not 2400."},{"startTime":3569.808,"endTime":3573.95,"body":"You are hundreds off, right?"},{"startTime":3574.051,"endTime":3588.06,"body":"And even if you have a low activity level, staying at 10 % body fat at 200 pounds, you"},{"startTime":3574.051,"endTime":3588.06,"body":"have a large amount of muscle and are quite active from a training standpoint, or you"},{"startTime":3588.06,"endTime":3592.403,"body":"wouldn't be able to maintain that level of muscle at that level of body fat, right?"},{"startTime":3592.403,"endTime":3596.566,"body":"So there's just, when you work with enough people, you see enough"},{"startTime":3596.704,"endTime":3605.062,"body":"cases per se, maintenance calories are not 2400 for 200 pounds at 10 to 12 % body fat, not"},{"startTime":3596.704,"endTime":3605.062,"body":"even close."},{"startTime":3605.062,"endTime":3610.846,"body":"We're six to 800 off to the low end here, guaranteed."},{"startTime":3612.729,"endTime":3623.728,"body":"Now, I heard a lot recently about the magic of eating at maintenance for people that have"},{"startTime":3612.729,"endTime":3623.728,"body":"been in chronic deficit or surplus and wonder, you know, what to target."},{"startTime":3623.754,"endTime":3630.999,"body":"What it typically is is people, we actually did an episode of Jeremiah Bear, man, probably"},{"startTime":3623.754,"endTime":3630.999,"body":"a year and a half ago or further."},{"startTime":3631.02,"endTime":3633.522,"body":"He puts it the best way I've ever heard it."},{"startTime":3633.522,"endTime":3636.775,"body":"People are under fueling themselves."},{"startTime":3636.775,"endTime":3649.765,"body":"They're not under eating from a caloric standpoint, but a majority of their calories are,"},{"startTime":3636.775,"endTime":3649.765,"body":"let's call them non-productive for the body composition they want, but they are still"},{"startTime":3649.765,"endTime":3650.646,"body":"calories, right?"},{"startTime":3650.646,"endTime":3653.638,"body":"Think wine, lots of cheese."},{"startTime":3654.464,"endTime":3660.659,"body":"Bread at times, you don't really need bread in combination with wine and cheese, like"},{"startTime":3654.464,"endTime":3660.659,"body":"these sorts of things."},{"startTime":3661.14,"endTime":3675.692,"body":"For those people, if they just start shifting towards more micronutrient dense foods that"},{"startTime":3661.14,"endTime":3675.692,"body":"are going to be typically higher protein, higher carbohydrate, but in specific times"},{"startTime":3675.692,"endTime":3683.418,"body":"around training pre, intra, post, you're able to get improvements through"},{"startTime":3683.752,"endTime":3690.686,"body":"food timing, but then also increasing your consistency and therefore reducing variables,"},{"startTime":3683.752,"endTime":3690.686,"body":"right?"},{"startTime":3690.686,"endTime":3697.59,"body":"Like the number of meals out, the types of meals out by controlling those a lot better."},{"startTime":3697.59,"endTime":3708.796,"body":"Now, the last question, is there a natural point of homeostasis where hormones, fat-free"},{"startTime":3697.59,"endTime":3708.796,"body":"mass, hunger, and fat mass intersect for a given level of daily or weekly energy burn?"},{"startTime":3708.796,"endTime":3710.237,"body":"Yes, there is."},{"startTime":3710.237,"endTime":3712.357,"body":"However, the delta,"},{"startTime":3714.246,"endTime":3715.879,"body":"is not that far off."},{"startTime":3715.879,"endTime":3721.881,"body":"like, let's say you're, let's take your example, you're 200 pounds, 10 % body fat, right?"},{"startTime":3722.844,"endTime":3724.125,"body":"That might be."},{"startTime":3726.358,"endTime":3729.638,"body":"let's call it 3000 calories for simplicity sake."},{"startTime":3729.638,"endTime":3738.058,"body":"But now if we're saying, hey, but now I'm not 10%, I'm like 13 % body fat, it might be"},{"startTime":3729.638,"endTime":3738.058,"body":"like 2,946."},{"startTime":3738.058,"endTime":3744.918,"body":"So it's like 60 calories per day or something like that with that shift in 3 % body fat."},{"startTime":3745.158,"endTime":3749.458,"body":"So again, people, is there a difference?"},{"startTime":3749.458,"endTime":3750.558,"body":"Yes."},{"startTime":3750.558,"endTime":3754.71,"body":"Is it pretty much inconsequentially small?"},{"startTime":3754.71,"endTime":3757.61,"body":"in the grand scheme of a day of calories."},{"startTime":3757.71,"endTime":3766.65,"body":"Yes, the things that people run into is people are nowhere near as consistent from a"},{"startTime":3757.71,"endTime":3766.65,"body":"caloric intake day to day as they think they are."},{"startTime":3766.65,"endTime":3778.53,"body":"If you would like to run this for yourself three weeks, no meals out, eat a meal plan"},{"startTime":3766.65,"endTime":3778.53,"body":"every single day that you cook for yourself or get prepared from the exact same place and"},{"startTime":3778.53,"endTime":3783.93,"body":"you will see I can all but guarantee if you ate 2400 calorie meal plan."},{"startTime":3784.464,"endTime":3799.653,"body":"at where we at here 200 pounds right 10 % body fat your body weight will go down over that"},{"startTime":3784.464,"endTime":3799.653,"body":"three week period so just a little bit of a misunderstanding of things that can be true"},{"startTime":3799.754,"endTime":3803.568,"body":"but get miscontextually applied very often"},{"startTime":3805.593,"endTime":3806.626,"body":"Yeah, great answer."},{"startTime":3806.626,"endTime":3810.818,"body":"I'm not going to add anything to that, so very thorough there."},{"startTime":3815.364,"endTime":3819.546,"body":"Next question asks, do you train differently based on aches?"},{"startTime":3819.546,"endTime":3822.928,"body":"My knees have started hurting recently."},{"startTime":3823.008,"endTime":3829.982,"body":"first thought in looking at this question is to reflect back on our CrossFit days and how"},{"startTime":3823.008,"endTime":3829.982,"body":"my knees are always hurting."},{"startTime":3829.982,"endTime":3840.188,"body":"And I think you were in the same place because we're basically squatting dynamically"},{"startTime":3829.982,"endTime":3840.188,"body":"through various Olympic lifts and squat pattern movements multiple four or five times a"},{"startTime":3840.188,"endTime":3841.438,"body":"week or more."},{"startTime":3843.183,"endTime":3844.783,"body":"So that's obviously an outlier case."},{"startTime":3844.783,"endTime":3848.907,"body":"And I'm going to guess this person is not a CrossFitter that's training with that type of"},{"startTime":3844.783,"endTime":3848.907,"body":"volume."},{"startTime":3848.967,"endTime":3861.347,"body":"But to answer the question, as far as do I change my training with aches, the first thing"},{"startTime":3848.967,"endTime":3861.347,"body":"that I would do is try to figure out how I can warm up thoroughly and do some outside of"},{"startTime":3861.347,"endTime":3867.961,"body":"the gym body maintenance work to try to mitigate that problem."},{"startTime":3868.022,"endTime":3869.983,"body":"examples of that might be"},{"startTime":3871.727,"endTime":3879.571,"body":"doing some barbell mashing on the susceptible areas of your quads before doing any sort of"},{"startTime":3871.727,"endTime":3879.571,"body":"squat movements."},{"startTime":3879.571,"endTime":3888.195,"body":"So barbell mashing would be taking the edge of the barbell and kind of like rolling it"},{"startTime":3879.571,"endTime":3888.195,"body":"along your thigh, which is really, really painful."},{"startTime":3888.375,"endTime":3895.961,"body":"You can do things like the voodoo floss, where you wrap the rubber band essentially"},{"startTime":3888.375,"endTime":3895.961,"body":"around."},{"startTime":3895.961,"endTime":3906.355,"body":"the upper thigh just above the knee and or just below the knee and then do some squats"},{"startTime":3895.961,"endTime":3906.355,"body":"with that on there to kind of create some distractions and blood flow to the area."},{"startTime":3907.316,"endTime":3911.257,"body":"So I would be doing at least at a minimum those two things before squatting."},{"startTime":3911.257,"endTime":3920.401,"body":"And usually what you'll find is that even if your knees are kind of bothering you going"},{"startTime":3911.257,"endTime":3920.401,"body":"into that by the time you finish that pre training maintenance routine, or prep routine"},{"startTime":3920.401,"endTime":3924.162,"body":"that you can squat mostly pain free."},{"startTime":3926.555,"endTime":3934.395,"body":"Ultimately, I would probably look for movements that cause you less discomfort than"},{"startTime":3926.555,"endTime":3934.395,"body":"others."},{"startTime":3934.875,"endTime":3942.735,"body":"And so it's tough to say what may or may not be a problem for you."},{"startTime":3942.735,"endTime":3955.675,"body":"But I know like, for me, one of the things that really seemed to help is making sure that"},{"startTime":3942.735,"endTime":3955.675,"body":"in any squat movement that I'm doing, that I'm doing it very deliberately with a pause at"},{"startTime":3955.675,"endTime":3956.813,"body":"the bottom."},{"startTime":3957.273,"endTime":3958.824,"body":"where the quad is stretched."},{"startTime":3958.824,"endTime":3969.894,"body":"when your butt is kind of down on your calves, pausing down there, and then as you"},{"startTime":3958.824,"endTime":3969.894,"body":"initiate your ascent out, making sure that that ascent is being initiated with your quad"},{"startTime":3969.894,"endTime":3971.715,"body":"muscles and not with your knees."},{"startTime":3971.715,"endTime":3982.704,"body":"And I know that like both are working no matter how you think about it or whatever, like"},{"startTime":3971.715,"endTime":3982.704,"body":"both your knees and your quads are both going to be impacted, but through deliberate"},{"startTime":3982.704,"endTime":3985.999,"body":"focus, which may require slightly less weight."},{"startTime":3985.999,"endTime":3994.961,"body":"but with deliberate focus on making sure that you're pressing through your quads to ascend"},{"startTime":3985.999,"endTime":3994.961,"body":"out of any squat, you're gonna take a little bit of that pressure off of the knee."},{"startTime":3996.319,"endTime":4006.455,"body":"I also, as crazy as this sounds, I think like 15 years ago, 10 years ago, if you would"},{"startTime":3996.319,"endTime":4006.455,"body":"have said this, people would have said you were crazy, but things like sissy squats and"},{"startTime":4006.455,"endTime":4013.691,"body":"other things where your knees go over your toes, like knees over toes guy, these types of"},{"startTime":4006.455,"endTime":4013.691,"body":"movements are actually really, really good."},{"startTime":4013.691,"endTime":4014.971,"body":"for strengthening your knees."},{"startTime":4014.971,"endTime":4021.831,"body":"And like I was saying 10 or 15 years ago, it would have been blasphemous and people would"},{"startTime":4014.971,"endTime":4021.831,"body":"have been like, your knees are gonna shoot out of your, your skin and like you're gonna"},{"startTime":4021.831,"endTime":4024.991,"body":"have any surgery, your ACL is gonna tear whatever it is."},{"startTime":4024.991,"endTime":4031.251,"body":"It's like, no, this stuff is actually really good for you, but obviously you can't do it"},{"startTime":4024.991,"endTime":4031.251,"body":"if your knees are in extreme pain."},{"startTime":4031.511,"endTime":4039.311,"body":"thoroughly warming up and making sure that they're in, that they're not in extreme pain"},{"startTime":4031.511,"endTime":4039.311,"body":"and then doing these types of movements will in the longterm help."},{"startTime":4039.311,"endTime":4043.587,"body":"And then the last thing I'll add in is, is weighted reverse walking."},{"startTime":4044.015,"endTime":4050.06,"body":"So walking backwards, but with weight, very, very helpful for the knees."},{"startTime":4050.741,"endTime":4052.502,"body":"You can use a sled."},{"startTime":4054.565,"endTime":4059.299,"body":"You could walk up a hill, like in the absence of a sled, you could walk backwards up a"},{"startTime":4054.565,"endTime":4059.299,"body":"hill or something like that."},{"startTime":4059.299,"endTime":4068.297,"body":"But some sort of loaded backwards walking is extremely good for knee health and something"},{"startTime":4059.299,"endTime":4068.297,"body":"that I've, I've been incorporating."},{"startTime":4068.297,"endTime":4070.861,"body":"It's also by the way, really good for your nervous system."},{"startTime":4070.861,"endTime":4075.582,"body":"So in balancing your parasympathetic and sympathetic, walking backwards has a unique"},{"startTime":4070.861,"endTime":4075.582,"body":"effect on that."},{"startTime":4075.582,"endTime":4079.52,"body":"I just read something about that recently, but it does help with knee health as well."},{"startTime":4079.52,"endTime":4082.255,"body":"So backwards walking should be something that you include."},{"startTime":4084.404,"endTime":4085.845,"body":"Yeah, those are all really, really good."},{"startTime":4085.845,"endTime":4088.657,"body":"The backwards walking I forgot about."},{"startTime":4088.734,"endTime":4094.941,"body":"I ironically have been dealing with like bad knee pain the last few weeks and it's getting"},{"startTime":4088.734,"endTime":4094.941,"body":"the best of me."},{"startTime":4094.941,"endTime":4100.805,"body":"If I'm honest, they feel fine until after training, like about two hours after training."},{"startTime":4100.805,"endTime":4103.257,"body":"They just ache like hell, right?"},{"startTime":4103.257,"endTime":4106.609,"body":"Like just the patella and it'll hurt for like three days."},{"startTime":4106.609,"endTime":4108.360000000001,"body":"It started after coming back from my hernia."},{"startTime":4108.360000000001,"endTime":4111.773,"body":"It's like the first leg session back and like deep knee flexion."},{"startTime":4111.773,"endTime":4114.004,"body":"Like, fuck, my knee hurts and"},{"startTime":4114.782,"endTime":4115.923,"body":"It's just been like that way."},{"startTime":4115.923,"endTime":4118.684,"body":"So it's been very frustrating."},{"startTime":4118.684,"endTime":4124.127,"body":"I'm reducing my knee flexion volumes because it's that."},{"startTime":4124.127,"endTime":4131.552,"body":"It's like leg extension, zero issues, but any kind of deep knee flexion, I'm getting"},{"startTime":4124.127,"endTime":4131.552,"body":"aggravation post session."},{"startTime":4131.552,"endTime":4132.912,"body":"Training performance is fine."},{"startTime":4132.912,"endTime":4137.355,"body":"I don't have any in session, but after it shows up."},{"startTime":4139.096,"endTime":4143.248,"body":"But yeah, I just haven't really uncovered what the source of it is yet."},{"startTime":4144.685,"endTime":4154.647,"body":"and you haven't been able to kind of figure out how to decrease that injury through maybe"},{"startTime":4144.685,"endTime":4154.647,"body":"more, one thought just to be maybe more glute dominant squatting."},{"startTime":4154.647,"endTime":4161.285,"body":"So less, maybe less knee over toes and maybe pushing more into like keeping a vertical"},{"startTime":4154.647,"endTime":4161.285,"body":"shin when you squat or something along those lines."},{"startTime":4161.285,"endTime":4169.0,"body":"really interesting is that has that had like training legs in that manner always would"},{"startTime":4161.285,"endTime":4169.0,"body":"give me knee issues."},{"startTime":4169.0,"endTime":4174.483,"body":"I had to always take my knees through like a full flexion to avoid knee pain."},{"startTime":4174.844,"endTime":4179.847,"body":"If I did any like glute kind of dominant squatting, I would get like achy knees from doing"},{"startTime":4174.844,"endTime":4179.847,"body":"that."},{"startTime":4179.968,"endTime":4184.19,"body":"And now they both now both are doing it for me."},{"startTime":4184.19,"endTime":4188.494,"body":"So I it's got to be something I just haven't figured out with."},{"startTime":4188.494,"endTime":4189.594,"body":"It could be."},{"startTime":4190.26,"endTime":4194.442,"body":"because you know, like my my adductors and stuff are so much bigger."},{"startTime":4194.442,"endTime":4201.935,"body":"I might be like my gate might be different or there's something that's changed recently"},{"startTime":4194.442,"endTime":4201.935,"body":"why it's happening and I really just haven't figured it out yet."},{"startTime":4202.415,"endTime":4208.798,"body":"But yeah, it's been it's been bothering me and pissing me off to be completely honest."},{"startTime":4209.0,"endTime":4209.872,"body":"I can imagine."},{"startTime":4209.872,"endTime":4213.072,"body":"We'll definitely try some of that like weighted or uphill backwards walking."},{"startTime":4213.072,"endTime":4214.335,"body":"And I think that will help."},{"startTime":4217.65,"endTime":4226.07,"body":"Okay, if you had minimal equipment options for your home gym, what exercises equipment"},{"startTime":4217.65,"endTime":4226.07,"body":"would you choose for the back?"},{"startTime":4226.07,"endTime":4228.636,"body":"I'm building a home gym without much money."},{"startTime":4230.299,"endTime":4239.139,"body":"Yeah, I had to clarify this question because originally the question came through and it"},{"startTime":4230.299,"endTime":4239.139,"body":"was just like minimal effective equipment options."},{"startTime":4239.139,"endTime":4243.919,"body":"And I was like, what are we asking here?"},{"startTime":4244.079,"endTime":4254.759,"body":"So I got this clarification and I still like kind of wish I had more because I don't know"},{"startTime":4244.079,"endTime":4254.759,"body":"if we're talking like home gym build where we're just going to have dumbbells and barbells"},{"startTime":4254.759,"endTime":4258.191,"body":"or home gym build where, you know, there's"},{"startTime":4258.191,"endTime":4264.313,"body":"barbells and dumbbells, but like maybe he can afford one back machine or something along"},{"startTime":4258.191,"endTime":4264.313,"body":"those lines."},{"startTime":4264.313,"endTime":4265.833,"body":"I didn't get that clarification."},{"startTime":4265.833,"endTime":4268.574,"body":"So I'm just going to have to go out on a limb and assume here."},{"startTime":4268.574,"endTime":4280.537,"body":"But, if we just had a barbell and dumbbells, one thing you could do would be go back and"},{"startTime":4268.574,"endTime":4280.537,"body":"look at our back training episode that we did, which was part of our muscle group training"},{"startTime":4280.537,"endTime":4286.819,"body":"series, where we literally covered how to train your back for our home gym, full gym, and"},{"startTime":4280.537,"endTime":4286.819,"body":"with dumbbells only."},{"startTime":4286.819,"endTime":4288.111,"body":"So you could check that out."},{"startTime":4288.111,"endTime":4295.295,"body":"But just to be a bit more concise here, I think, you know, the standard free weight"},{"startTime":4288.111,"endTime":4295.295,"body":"exercises are going to be your bread and butter."},{"startTime":4295.295,"endTime":4301.019,"body":"So things like a bent over Rose, whether that's with a dumbbell or a barbell, totally"},{"startTime":4295.295,"endTime":4301.019,"body":"fine."},{"startTime":4301.019,"endTime":4303.89,"body":"The nice thing about the dumbbells that you can change your hand angle."},{"startTime":4303.89,"endTime":4309.664,"body":"So you can go, you know, with that pronated grip, like you do with a barbell to get a"},{"startTime":4303.89,"endTime":4309.664,"body":"little bit more of that upper back."},{"startTime":4309.664,"endTime":4314.991,"body":"You can go with more of a neutral grip, keeping the elbows in tight to the body."},{"startTime":4314.991,"endTime":4319.014,"body":"which are going to give you a bit more of the lat focus with your dumbbell rows."},{"startTime":4319.735,"endTime":4329.442,"body":"The unfortunate result of either of any type of back work that's only with dumbbells and"},{"startTime":4319.735,"endTime":4329.442,"body":"barbells is that you can't do any vertical pulling."},{"startTime":4329.482,"endTime":4331.233,"body":"So then we'll assume that you have a pull-up bar."},{"startTime":4331.233,"endTime":4335.967,"body":"I think that that's a pretty normal assumption to make if you're building a home gym is"},{"startTime":4331.233,"endTime":4335.967,"body":"that you have a pull-up bar."},{"startTime":4335.967,"endTime":4341.357,"body":"And so once again, you can go with that wider pronated grip for more upper back or Terry's"},{"startTime":4335.967,"endTime":4341.357,"body":"focus."},{"startTime":4341.357,"endTime":4346.529,"body":"and more of that neutral closer grip with elbows in on your pull ups for more of lat"},{"startTime":4341.357,"endTime":4346.529,"body":"focus."},{"startTime":4346.529,"endTime":4350.86,"body":"And I really, like the one arm dumbbell row variations too."},{"startTime":4350.86,"endTime":4358.112,"body":"So instead of using two arms, you know, being able to do a one arm where it's like a croc"},{"startTime":4350.86,"endTime":4358.112,"body":"row where you're supported with one arm or you have your knee on the bench or something"},{"startTime":4358.112,"endTime":4359.573,"body":"along those lines."},{"startTime":4359.573,"endTime":4368.355,"body":"And again, you can use all the different variations of either like pronated, semi"},{"startTime":4359.573,"endTime":4368.355,"body":"pronated, neutral, you know, elbow comes all the way back, elbow stops at the midline."},{"startTime":4368.523,"endTime":4372.947,"body":"a number of different variations you can use there to slightly bias different tissue."},{"startTime":4374.349,"endTime":4390.874,"body":"And then if I were to be put on the spot and say one piece of equipment that you could buy"},{"startTime":4374.349,"endTime":4390.874,"body":"that would really go a long way in helping your back training, I do think it would be some"},{"startTime":4390.874,"endTime":4394.807,"body":"sort of like lat pulldown station with the knee, with the thigh pads."},{"startTime":4394.807,"endTime":4400.338,"body":"And like you can buy a lap pull down tower with thigh pads that literally doesn't have"},{"startTime":4394.807,"endTime":4400.338,"body":"anything else."},{"startTime":4400.338,"endTime":4411.161,"body":"It's not a functional trainer or anything like that, but you can buy one of those, I think"},{"startTime":4400.338,"endTime":4411.161,"body":"for two or $300 and it's, know, plate loaded and has a cable and it has the thigh pads for"},{"startTime":4411.161,"endTime":4414.132,"body":"you to do your pull downs and a couple attachments."},{"startTime":4414.452,"endTime":4423.835,"body":"I think that would probably be my choice just because I think you can thoroughly train"},{"startTime":4414.452,"endTime":4423.835,"body":"your horizontal pulling quite well with barbells and dumbbells."},{"startTime":4424.527,"endTime":4431.034,"body":"but I would personally not enjoy making pull-ups my only vertical pulling."},{"startTime":4431.034,"endTime":4435.949,"body":"so having some sort of cable lap pull down, I think would be a huge asset there."},{"startTime":4437.05,"endTime":4446.12,"body":"One that that was a old school favorite of mine that you can do in a home gym setup is"},{"startTime":4437.05,"endTime":4446.12,"body":"ratchets, which is like a pull up variation, but it's slightly different."},{"startTime":4447.462,"endTime":4448.233,"body":"Yeah."},{"startTime":4448.233,"endTime":4456.859,"body":"but because your feet are somewhat supported, I think you can get a much better connection"},{"startTime":4448.233,"endTime":4456.859,"body":"with your lats oftentimes than you can when doing like a..."},{"startTime":4458.186,"endTime":4471.217,"body":"Yeah, and like Brian said with the lat pull down, it depends on what home gym rig option"},{"startTime":4458.186,"endTime":4471.217,"body":"you're gonna use, but in this past year, what's the word, ingenuity is not the right word,"},{"startTime":4471.217,"endTime":4474.911,"body":"but the creativeness of the home gym industry is insane."},{"startTime":4474.911,"endTime":4485.906,"body":"With all these bolt-on lat pull downs, Smith machine that you can turn your rack into,"},{"startTime":4474.911,"endTime":4485.906,"body":"full-blown cable stacks that are bolting onto racks, it can be one of those things like."},{"startTime":4485.906,"endTime":4494.079,"body":"If you haven't got your rack yet, get a rack that has some, what would we call it, like"},{"startTime":4485.906,"endTime":4494.079,"body":"third party market around it."},{"startTime":4494.079,"endTime":4502.595,"body":"And then you can like piece together stuff as you, you know, put away some extra funds and"},{"startTime":4494.079,"endTime":4502.595,"body":"you can really expand the capabilities of like your rack."},{"startTime":4502.595,"endTime":4508.378,"body":"I mean, it's gotten insane what people are actually doing now, which is really, really"},{"startTime":4502.595,"endTime":4508.378,"body":"cool."},{"startTime":4508.799,"endTime":4515.574,"body":"But yeah, like the rackchains and then, you know, having something that you can do like a"},{"startTime":4508.799,"endTime":4515.574,"body":"proper vertical."},{"startTime":4515.574,"endTime":4523.654,"body":"That you get like a cable that you can do a vertical pull down lat pull down unilateral"},{"startTime":4515.574,"endTime":4523.654,"body":"Chest like a supported high row sort of thing."},{"startTime":4523.654,"endTime":4528.718,"body":"It pretty much increases your options and availability for yourself there"},{"startTime":4529.032,"endTime":4529.422,"body":"Yep."},{"startTime":4529.422,"endTime":4529.743,"body":"Yep."},{"startTime":4529.743,"endTime":4530.333,"body":"Totally."},{"startTime":4530.333,"endTime":4530.754,"body":"Okay."},{"startTime":4530.754,"endTime":4531.445,"body":"I got to bounce."},{"startTime":4531.445,"endTime":4532.476,"body":"There's one question left."},{"startTime":4532.476,"endTime":4535.929,"body":"I'll let you handle this and I will catch you next week."},{"startTime":4536.63,"endTime":4543.792,"body":"See you, So final question, is muscle memory the same if muscle is lost through an eating"},{"startTime":4536.63,"endTime":4543.792,"body":"disorder?"},{"startTime":4543.792,"endTime":4547.753,"body":"So this is a really, really interesting and thought-provoking question."},{"startTime":4548.394,"endTime":4551.174,"body":"So I'll give you my high-level answer first."},{"startTime":4551.174,"endTime":4556.696,"body":"Yes, I think muscle memory will be the same if it is lost through an eating disorder."},{"startTime":4556.696,"endTime":4563.082,"body":"If we think about how muscle is lost in any fashion, either through effective,"},{"startTime":4563.082,"endTime":4572.649,"body":"you know, an intentional dieting or an intentional dieting, like in the, in the case of an"},{"startTime":4563.082,"endTime":4572.649,"body":"eating disorder, it's the catabolization of tissue."},{"startTime":4572.649,"endTime":4582.595,"body":"The body is in a net negative where it needs to catabolize its own tissue as a fuel"},{"startTime":4572.649,"endTime":4582.595,"body":"substrate for energy production, right?"},{"startTime":4582.595,"endTime":4592.162,"body":"This happens in to a varying degree when we're dieting because we never retain a hundred"},{"startTime":4582.595,"endTime":4592.162,"body":"percent of the muscle mass that we have or through something like an eating disorder,"},{"startTime":4592.162,"endTime":4592.914,"body":"which is just"},{"startTime":4592.914,"endTime":4598.337,"body":"you know, very unsustainable and unhealthy dieting, right?"},{"startTime":4598.538,"endTime":4612.348,"body":"Now here is where I think this question gets really interesting is typically what we see"},{"startTime":4598.538,"endTime":4612.348,"body":"with eating disorders are in younger parts of life, girls coming of age, men coming of"},{"startTime":4612.348,"endTime":4621.558,"body":"age, trying to get into like modeling or something like that, typically quite young into"},{"startTime":4612.348,"endTime":4621.558,"body":"age before building a"},{"startTime":4621.558,"endTime":4623.478,"body":"significant amount of muscle."},{"startTime":4623.478,"endTime":4629.767,"body":"Now, I think, you know, in the bodybuilding world, do people have eating disorders also?"},{"startTime":4629.767,"endTime":4640.198,"body":"Yes, but I don't think it's there necessarily losing muscle, like what would be an eating"},{"startTime":4629.767,"endTime":4640.198,"body":"disorder of someone who's like 16, 17, 18."},{"startTime":4640.298,"endTime":4642.418,"body":"So it's a little bit different."},{"startTime":4642.418,"endTime":4649.024,"body":"But in those cases, that person would have a considerable amount of more muscle than if"},{"startTime":4642.418,"endTime":4649.024,"body":"they did lose it."},{"startTime":4649.024,"endTime":4653.818,"body":"through an eating disorder, yes, I do think the muscle memory would be the same."},{"startTime":4655.22,"endTime":4661.716,"body":"I think you're hard pressed to find any research on this to provide a definitive answer."},{"startTime":4661.716,"endTime":4667.792,"body":"So unfortunately, you know, the answer that we have here is my conjecture and speculation."},{"startTime":4667.792,"endTime":4673.497,"body":"If anyone was to produce some published research on this, I would love to see it, but."},{"startTime":4676.21,"endTime":4688.696,"body":"If we can look at some of anecdote, there's a, I know of a few people offhand and I don't"},{"startTime":4676.21,"endTime":4688.696,"body":"wanna air out people's business so I won't put it out publicly, who did have legitimate"},{"startTime":4688.696,"endTime":4698.4,"body":"anorexia and eating disorder and who have built amazing physiques, top world class"},{"startTime":4688.696,"endTime":4698.4,"body":"physiques."},{"startTime":4698.4,"endTime":4703.482,"body":"So definitely can be done for sure once the."},{"startTime":4704.082,"endTime":4710.327,"body":"mental paces are worked through with the proper professional help to get past the eating"},{"startTime":4704.082,"endTime":4710.327,"body":"disorder."},{"startTime":4710.327,"endTime":4713.089,"body":"So a really, really cool thought provoking question."},{"startTime":4713.089,"endTime":4715.541,"body":"A lot of good questions in this episode."},{"startTime":4715.541,"endTime":4724.478,"body":"As always, Brian and I are appreciative of those of you guys who asked the questions to"},{"startTime":4715.541,"endTime":4724.478,"body":"help us produce these episodes and we will talk to you next week."}]}