{"version":"1.0.0","segments":[{"startTime":25.882,"endTime":27.201999999999998,"body":"What is going on, guys?"},{"startTime":27.201999999999998,"endTime":29.992,"body":"Happy Monday or Tuesday, wherever you're tuning in."},{"startTime":29.992,"endTime":34.102000000000004,"body":"Welcome to Eat, Train, Prosper episode 176."},{"startTime":34.102000000000004,"endTime":35.382,"body":"This is Brian and myself."},{"startTime":35.382,"endTime":39.182,"body":"And what we have is our first episode after a little two week hiatus."},{"startTime":39.182,"endTime":41.422,"body":"Brian had some traveling he was doing."},{"startTime":41.422,"endTime":46.332,"body":"And this episode is titled Identifying Your Goal and Achieving It."},{"startTime":46.332,"endTime":54.848,"body":"Given that we are on the cusp of 2025 starting, everyone is typically very enamored with"},{"startTime":46.332,"endTime":54.848,"body":"the beginning of the year."},{"startTime":54.848,"endTime":57.44,"body":"and setting and achieving new goals."},{"startTime":57.44,"endTime":68.072,"body":"However, we thought it would be a very, very good idea to help some of the podcast"},{"startTime":57.44,"endTime":68.072,"body":"listeners out there break down and understand what their goals actually are, especially as"},{"startTime":68.072,"endTime":80.305,"body":"a lot of companies and unfortunately coaches will kind of use some less than very high"},{"startTime":68.072,"endTime":80.305,"body":"integrity marking and using a lot of like industry buzzwords and things and that really"},{"startTime":80.305,"endTime":82.116,"body":"just end up confusing people, right?"},{"startTime":82.116,"endTime":90.703,"body":"So we wanted to kind of peel that back a little bit, get out in front of things so that"},{"startTime":82.116,"endTime":90.703,"body":"you guys who may find yourself being marketed to or unsure of what you actually want help"},{"startTime":90.703,"endTime":94.797,"body":"with a little bit more direct and targeted information on that."},{"startTime":94.797,"endTime":99.881,"body":"But more on that to come as always, Brian, can you kick us off with some updates?"},{"startTime":99.881,"endTime":101.652,"body":"It's been a little bit."},{"startTime":102.612,"endTime":111.488,"body":"Yeah, we've taken a two week hiatus and I think like even in the episode, the two episodes"},{"startTime":102.612,"endTime":111.488,"body":"before our hiatus, I think we skipped updates."},{"startTime":111.549,"endTime":117.132,"body":"And I know how much you guys love updates when we just talk about ourselves for 20"},{"startTime":111.549,"endTime":117.132,"body":"minutes."},{"startTime":117.132,"endTime":118.653,"body":"here we go, you know?"},{"startTime":118.894,"endTime":122.506,"body":"I just had an impromptu trip to Costa Rica."},{"startTime":122.506,"endTime":125.659,"body":"That was kind of what Aaron was referencing in the beginning."},{"startTime":125.659,"endTime":130.762,"body":"So the real quick backstory is I was talking to my buddy."},{"startTime":131.60399999999998,"endTime":143.964,"body":"two weeks ago, we had a playdate with the kids out at the bike park and he's getting let"},{"startTime":131.60399999999998,"endTime":143.964,"body":"go of his job and kind of in a period of transition and was mentioning to me that he"},{"startTime":143.964,"endTime":152.591,"body":"booked this like solo trip to Costa Rica to go kind of self exploration and figure out"},{"startTime":143.964,"endTime":152.591,"body":"what he wants to do after he leaves his current job."},{"startTime":153.072,"endTime":154.773,"body":"And I thought that was intriguing."},{"startTime":154.773,"endTime":160.337,"body":"And I've also been battling with similar thoughts, not that I'm about to be unemployed,"},{"startTime":154.773,"endTime":160.337,"body":"but"},{"startTime":161.992,"endTime":173.088,"body":"You've probably picked up on this too in my mention of the podcast I'm starting and stuff"},{"startTime":161.992,"endTime":173.088,"body":"like this, but I I've been in the fitness industry professionally since 2009."},{"startTime":173.088,"endTime":177.551,"body":"And fitness has been a huge part of my life since 1997."},{"startTime":177.551,"endTime":184.955,"body":"So we're literally approaching 30 years almost at this point, 17 years of working in the"},{"startTime":177.551,"endTime":184.955,"body":"industry."},{"startTime":184.955,"endTime":190.108,"body":"And I just feel like there's a part of me that wants more like there's something that I"},{"startTime":184.955,"endTime":190.108,"body":"want to do that."},{"startTime":190.26,"endTime":197.293,"body":"that I want to grow and I don't want it to be directly related to the fitness industry,"},{"startTime":190.26,"endTime":197.293,"body":"though I think tangentially that makes sense."},{"startTime":197.613,"endTime":209.378,"body":"And so I came home, told Kim that he was doing this and she immediately was like, you need"},{"startTime":197.613,"endTime":209.378,"body":"to do this trip as well, which is such a legendary move from a wife with such an impromptu"},{"startTime":209.378,"endTime":210.319,"body":"agenda."},{"startTime":210.319,"endTime":217.721,"body":"So literally the next morning I woke up, I booked my flight in my domicile in Costa Rica"},{"startTime":210.319,"endTime":217.721,"body":"and six days later we left."},{"startTime":218.516,"endTime":220.627,"body":"So it was like super fast turnaround."},{"startTime":220.648,"endTime":223.069,"body":"Went to Costa Rica, spent three days there."},{"startTime":223.19,"endTime":227.873,"body":"Had a lot of really quality introspection."},{"startTime":229.054,"endTime":231.176,"body":"I am gonna continue with the podcast."},{"startTime":231.176,"endTime":233.397,"body":"I'm gonna talk about that in a second here."},{"startTime":233.397,"endTime":241.564,"body":"But I also had another kind of somewhat large realization that I'm not quite ready to"},{"startTime":233.397,"endTime":241.564,"body":"discuss yet."},{"startTime":241.564,"endTime":245.086,"body":"But overall an extremely productive trip."},{"startTime":245.214,"endTime":252.926,"body":"And I feel a renewed sense of passion for these new things that I'm going to be working"},{"startTime":245.214,"endTime":252.926,"body":"on."},{"startTime":252.926,"endTime":254.947,"body":"So I'll just kind of leave it at that for the moment."},{"startTime":254.947,"endTime":261.598,"body":"And we'll bring these back here in a number of months or maybe a year as my projects kind"},{"startTime":254.947,"endTime":261.598,"body":"of get going a little bit further."},{"startTime":263.879,"endTime":273.74199999999996,"body":"on that note, my first episode of the Life Reflected podcast, which is the official"},{"startTime":263.879,"endTime":273.74199999999996,"body":"working name for my new podcast, it should be"},{"startTime":273.94,"endTime":280.014,"body":"recorded in the end of December and so I'm hoping that that will drop sometime in the"},{"startTime":273.94,"endTime":280.014,"body":"early new year."},{"startTime":280.014,"endTime":288.809,"body":"I'm still debating whether I wanna pile up like four or five episodes before I drop the"},{"startTime":280.014,"endTime":288.809,"body":"first one or if I just wanna kinda release them as they come and not have necessarily a"},{"startTime":288.809,"endTime":292.861,"body":"strict like weekly schedule like we have here or something like that."},{"startTime":292.861,"endTime":295.622,"body":"So working through that but I think it should be pretty cool."},{"startTime":295.963,"endTime":301.326,"body":"The first episode is gonna be with my good buddy Greg here in Colorado and."},{"startTime":301.758,"endTime":313.327,"body":"what makes Greg unique because my premise of the podcast is I want to interview real"},{"startTime":301.758,"endTime":313.327,"body":"people that have real stories and real lives, not necessarily experts that are hard to"},{"startTime":313.327,"endTime":317.35,"body":"attain or to get onto your podcast that sell millions of copies of books or anything like"},{"startTime":313.327,"endTime":317.35,"body":"that."},{"startTime":317.35,"endTime":323.154,"body":"But I want to interview real people that have something unique to offer."},{"startTime":323.194,"endTime":328.786,"body":"And the thing that really is interesting to me about Greg, among other things,"},{"startTime":328.786,"endTime":332.967,"body":"is that he's the super extrovert, the super friend of the group."},{"startTime":332.967,"endTime":337.248,"body":"And every group of friends has this person that seems like they keep everybody else"},{"startTime":332.967,"endTime":337.248,"body":"together."},{"startTime":337.248,"endTime":339.219,"body":"They're always organizing the activities."},{"startTime":339.219,"endTime":340.839,"body":"They're always reaching out to people."},{"startTime":340.839,"endTime":344.63,"body":"They somehow seem to have more friends than everybody else in the group."},{"startTime":344.769,"endTime":348.631,"body":"And he's a super connector is the term I was using."},{"startTime":348.631,"endTime":351.112,"body":"And I think that's an extremely unique quality."},{"startTime":351.112,"endTime":358.292,"body":"And I want to kind of delve into some of the more deep rooted facets of that person."},{"startTime":358.292,"endTime":368.788,"body":"So that's episode one and then we'll kind of continue in the same line interviewing other"},{"startTime":358.292,"endTime":368.788,"body":"people with similar attributes, similar interesting attributes going forward."},{"startTime":369.508,"endTime":373.73,"body":"that's kind of the first two updates or no first update for me."},{"startTime":373.771,"endTime":377.813,"body":"Second update is I've kind of become obsessed with running."},{"startTime":378.233,"endTime":384.977,"body":"Man, y'all know me, I get obsessed with things pretty quickly like I did with biking or"},{"startTime":378.233,"endTime":384.977,"body":"with lifting or anything else."},{"startTime":384.977,"endTime":386.49,"body":"But I've run."},{"startTime":386.49,"endTime":389.771,"body":"six times in the last two weeks, which is a personal record."},{"startTime":389.771,"endTime":394.352,"body":"I don't even know if I ran that much even when I was like a teenager preparing for"},{"startTime":389.771,"endTime":394.352,"body":"basketball."},{"startTime":394.472,"endTime":406.706,"body":"Six times in two weeks is a lot for me and just really enjoying getting better at it and"},{"startTime":394.472,"endTime":406.706,"body":"realizing how conducive it is to being in the colder weather months because biking is"},{"startTime":406.706,"endTime":407.676,"body":"completely out."},{"startTime":407.676,"endTime":410.537,"body":"The wind in your face like it's just too cold."},{"startTime":410.537,"endTime":414.458,"body":"My hands freeze even with gloves on and it's uncomfortable."},{"startTime":414.662,"endTime":424.57,"body":"running however is the complete opposite where I can go out in 30 degree weather and be"},{"startTime":414.662,"endTime":424.57,"body":"cold for all of two minutes before I start running and realize that I've worn way too many"},{"startTime":424.57,"endTime":428.852,"body":"layers and run home to strip them off and then continue running."},{"startTime":429.093,"endTime":438.86,"body":"So I've very much enjoyed that aspect of it and something that I think will likely"},{"startTime":429.093,"endTime":438.86,"body":"continue over the course of the winter and hopefully I'll see some cool improvement there."},{"startTime":441.418,"endTime":445.44,"body":"hybrid metabolic cycle starting for Paragon in early January."},{"startTime":445.44,"endTime":446.52,"body":"We love this cycle."},{"startTime":446.52,"endTime":449.762,"body":"It's a bit different than our normal hypertrophy work."},{"startTime":449.762,"endTime":457.865,"body":"It has that metabolic flare to it where we include structured cardio, a few circuits and"},{"startTime":449.762,"endTime":457.865,"body":"some same muscle group supersets and stuff like that."},{"startTime":457.865,"endTime":460.566,"body":"So that'll be starting in early January."},{"startTime":460.706,"endTime":470.76,"body":"And then final update for me is I am just loving my new upper lower split that I briefly"},{"startTime":460.706,"endTime":470.76,"body":"mentioned the last time we did updates like"},{"startTime":471.08,"endTime":472.971,"body":"six weeks ago or something."},{"startTime":473.112,"endTime":474.693,"body":"It's been really nice."},{"startTime":474.693,"endTime":485.262,"body":"Workouts are still 45 to 60 minutes, still getting super sore from them, even though the"},{"startTime":474.693,"endTime":485.262,"body":"volume is super low, as I've discussed with this new abbreviated training approach."},{"startTime":486.043,"endTime":489.266,"body":"Still only doing one exercise per muscle group per session."},{"startTime":489.266,"endTime":493.149,"body":"So never doing a second exercise for the same muscle group."},{"startTime":493.39,"endTime":498.324,"body":"And along those lines, chest has been a pain point for me recently."},{"startTime":498.823,"endTime":502.789,"body":"because I only have dumbbells and a cable machine."},{"startTime":502.89,"endTime":504.172,"body":"And dumbbells are great."},{"startTime":504.172,"endTime":510.281,"body":"Like I enjoy dumbbells, but I don't like, are you making, sorry."},{"startTime":510.425,"endTime":512.633,"body":"Can we get you closer to the mic, please?"},{"startTime":512.7139999999999,"endTime":514.0350000000001,"body":"yeah, yeah, my bad."},{"startTime":514.0360000000001,"endTime":515.054,"body":"Sorry."},{"startTime":515.054,"endTime":519.571,"body":"Man, this new setup that I have with my computer is lower."},{"startTime":519.571,"endTime":521.873,"body":"So I keep kneeling and then I'm tired of kneeling."},{"startTime":521.873,"endTime":528.889,"body":"So then I stand and then my face moves further away from the mic."},{"startTime":528.889,"endTime":531.0509999999999,"body":"chest has been a pain point for me."},{"startTime":531.432,"endTime":538.336,"body":"I've actually reached a point on the cable chest presses where it's tenuous as to whether"},{"startTime":531.432,"endTime":538.336,"body":"I can even get myself into position."},{"startTime":538.336,"endTime":546.571,"body":"So I do this weird like kind of clean and jerk thing where I like push my butt against the"},{"startTime":538.336,"endTime":546.571,"body":"bench and then explosively bring the cables forward."},{"startTime":546.571,"endTime":549.273,"body":"And I've reached a point where I actually missed last time."},{"startTime":549.273,"endTime":555.046,"body":"And I went to try to get into position and it kind of like threw my shoulder back and I"},{"startTime":549.273,"endTime":555.046,"body":"released it."},{"startTime":555.046,"endTime":558.118,"body":"So I didn't like tear my shoulder out of the socket, but it was kind of scary."},{"startTime":558.118,"endTime":565.094,"body":"And then in that moment, like literally a few, a few moments later, I was looking at my"},{"startTime":558.118,"endTime":565.094,"body":"email and Titan had sent me an email being like,"},{"startTime":565.094,"endTime":568.498,"body":"new products on sale for Cyber Monday or whatever."},{"startTime":568.498,"endTime":576.846,"body":"And one of them was an adjustable chest press machine that has an incline, a flat and a"},{"startTime":568.498,"endTime":576.846,"body":"decline chest press with neutral grip and pronated grip."},{"startTime":577.768,"endTime":578.959,"body":"And I just couldn't help myself."},{"startTime":578.959,"endTime":579.98,"body":"I pulled the trigger on it."},{"startTime":579.98,"endTime":581.972,"body":"I have no room in my gym for it."},{"startTime":581.972,"endTime":584.194,"body":"It's gonna spill out into the basement."},{"startTime":584.194,"endTime":587.257,"body":"Kim is not the most happy about that, but."},{"startTime":588.066,"endTime":591.228,"body":"I needed a chess machine and it's so I did it."},{"startTime":591.399,"endTime":593.54,"body":"and that should be coming here in the next few days."},{"startTime":593.54,"endTime":599.05,"body":"So hopefully the next time we talk next week, I'll have had a session in with that chess"},{"startTime":593.54,"endTime":599.05,"body":"machine and I can provide a review."},{"startTime":599.05,"endTime":601.687,"body":"A number of people have asked me, you know, Hey, let me know how that is."},{"startTime":601.687,"endTime":602.368,"body":"Is it good or not?"},{"startTime":602.368,"endTime":611.645,"body":"Cause one of the things I'm worried about is that when you have something that's"},{"startTime":602.368,"endTime":611.645,"body":"adjustable, incline flat decline, you're likely giving something away as far as the"},{"startTime":611.645,"endTime":616.769,"body":"quality of any individual pressing angle by having all the pressing angles."},{"startTime":617.29,"endTime":617.916,"body":"so"},{"startTime":617.916,"endTime":625.396,"body":"That's something I knew going into it and I'm going to let you guys know how it is, you"},{"startTime":617.916,"endTime":625.396,"body":"know, overall, once I'm able to do a couple working sets on it."},{"startTime":625.396,"endTime":628.24,"body":"So that is all for me."},{"startTime":628.24,"endTime":630.132,"body":"What is going on with you, dude?"},{"startTime":632.359,"endTime":637.143,"body":"biggest thing I would say is like my body finally feels mostly like pretty good."},{"startTime":637.143,"endTime":639.415,"body":"There's always going to be like little things."},{"startTime":639.415,"endTime":643.668,"body":"I have like some back tightness that's kind of seems to be there whenever I wake up in the"},{"startTime":639.415,"endTime":643.668,"body":"morning."},{"startTime":643.668,"endTime":647.772,"body":"But I've been really working through like my internal external rotation of my hips."},{"startTime":647.772,"endTime":649.573,"body":"And that's positive."},{"startTime":649.573,"endTime":651.235,"body":"I can at least like train legs."},{"startTime":651.235,"endTime":651.965,"body":"No problem."},{"startTime":651.965,"endTime":652.977,"body":"No knee pain anymore."},{"startTime":652.977,"endTime":660.27,"body":"I had like a two month period where I was just getting like gnarly patellar pain and like"},{"startTime":652.977,"endTime":660.27,"body":"really achy knees for a couple days."},{"startTime":660.27,"endTime":662.972,"body":"That's gone, which is obviously wonderful."},{"startTime":662.972,"endTime":667.856,"body":"And I'm able to produce like really high quality training again, which is nice."},{"startTime":667.916,"endTime":674.001,"body":"I am right on the cusp of like consistently cracking 230 pounds fasted first thing in the"},{"startTime":667.916,"endTime":674.001,"body":"morning."},{"startTime":674.001,"endTime":677.674,"body":"I'll have like a couple days over and then like a couple days under."},{"startTime":677.674,"endTime":682.628,"body":"So this morning I was like five tenths of a pound under I was like 229.5."},{"startTime":682.628,"endTime":689.87,"body":"So that I'm like right on the cusp of and then almost officially at the final five pounds"},{"startTime":682.628,"endTime":689.87,"body":"left of my"},{"startTime":689.87,"endTime":690.69,"body":"gain season."},{"startTime":690.69,"endTime":695.451,"body":"So 235 was kind of like the the cutoff point that I wanted to get up to."},{"startTime":696.192,"endTime":704.404,"body":"That should have me attaining all of the size that I think I need for like once my first"},{"startTime":696.192,"endTime":704.404,"body":"prep will start."},{"startTime":704.404,"endTime":706.654,"body":"So that's exciting."},{"startTime":706.915,"endTime":712.807,"body":"Especially considering I started the build at 190 pounds in January."},{"startTime":712.807,"endTime":718.378,"body":"So I am officially up 40 pounds, which is like absolutely wild to actually think about."},{"startTime":718.798,"endTime":720.969,"body":"and have about five pounds left."},{"startTime":721.718,"endTime":726.288,"body":"How do you feel your body fat is compared to 190 to where you are now?"},{"startTime":726.906,"endTime":729.786,"body":"I mean, was definitely, I definitely have more body fat."},{"startTime":729.786,"endTime":735.296,"body":"Like at 190 pounds, would, I feel confident I was probably like 7%, if not a little bit"},{"startTime":729.786,"endTime":735.296,"body":"leaner."},{"startTime":735.296,"endTime":736.826,"body":"Like I was shredded."},{"startTime":737.286,"endTime":741.76,"body":"I would say maybe 11 now, maybe."},{"startTime":741.76,"endTime":742.862,"body":"That's insane though."},{"startTime":742.862,"endTime":746.677,"body":"mean, that's literally like eight pounds of fat and 32 pounds of muscle."},{"startTime":747.839,"endTime":748.971,"body":"That's crazy."},{"startTime":748.971,"endTime":755.38,"body":"I mean, I know you went on to TRT and all of that, but what an insanely productive"},{"startTime":748.971,"endTime":755.38,"body":"building period."},{"startTime":755.704,"endTime":767.502,"body":"Yeah, just to back up a little bit for transparency, like we I couldn't call what I'm on"},{"startTime":755.704,"endTime":767.502,"body":"now TRT like I am just straight up on PEDs for full transparency."},{"startTime":767.502,"endTime":776.468,"body":"But up until I was literally just on like what would be a prescribable TRT dose until 218"},{"startTime":767.502,"endTime":776.468,"body":"pounds."},{"startTime":776.468,"endTime":780.731,"body":"So like it carried me through a very long period."},{"startTime":782.092,"endTime":785.044,"body":"So just again, to be completely transparent."},{"startTime":785.848,"endTime":793.904,"body":"And then the last thing a little bit more business related is I have set a goal of"},{"startTime":785.848,"endTime":793.904,"body":"finishing two new training programs to get released before the end of the year."},{"startTime":793.904,"endTime":795.685,"body":"I have been dragging my feet on this."},{"startTime":795.685,"endTime":801.068,"body":"I have had multiple, multiple people ask me for like a follow up to no man's land."},{"startTime":801.209,"endTime":811.198,"body":"So that I'm putting out and another end of my first female specific training program is"},{"startTime":801.209,"endTime":811.198,"body":"like the only month that I can realistically get it done with January."},{"startTime":811.198,"endTime":814.638,"body":"A bunch of clients start obviously in January."},{"startTime":814.97,"endTime":818.61,"body":"And then the gym should be opening in January."},{"startTime":818.61,"endTime":821.54,"body":"So that's going to have a lot more of additional tasks."},{"startTime":821.54,"endTime":826.47,"body":"So I'm committed to getting them done now, or it's like not going to happen."},{"startTime":827.87,"endTime":829.682,"body":"And those are my updates, I think."},{"startTime":830.19,"endTime":831.861,"body":"That's so exciting about the gym."},{"startTime":831.861,"endTime":837.299,"body":"mean, that's been such a project for the last, what, 18 months or more at this point."},{"startTime":837.299,"endTime":840.762,"body":"And it's so cool to see it finally coming to fruition."},{"startTime":841.154,"endTime":844.777,"body":"Yeah, we're in the like later stages."},{"startTime":845.978,"endTime":850.261,"body":"We still have one more equipment order that's about to leave a port."},{"startTime":850.943,"endTime":853.525,"body":"We've been, I've been adding little things to it."},{"startTime":853.525,"endTime":859.249,"body":"So he's been like holding it to like ship them all at once because it's just so much"},{"startTime":853.525,"endTime":859.249,"body":"cheaper on shipping."},{"startTime":860.611,"endTime":869.208,"body":"But there's literally like 32 pieces of equipment just up there under tarps, which is like"},{"startTime":860.611,"endTime":869.208,"body":"killing me because I want to use it so bad."},{"startTime":869.208,"endTime":870.969,"body":"And it's just like sitting there ready to go."},{"startTime":870.969,"endTime":873.541,"body":"But they're like putting in the floors now."},{"startTime":873.541,"endTime":880.055,"body":"There's like still a little section of the roof to be or the ceiling and not necessarily"},{"startTime":873.541,"endTime":880.055,"body":"the roof to be painted, which is like where all the equipment is."},{"startTime":880.055,"endTime":883.327,"body":"And they're obviously not going to paint over top of where the equipment is."},{"startTime":883.828,"endTime":894.446,"body":"So it's we are I think I'd say with a little bit of luck, I may be able to avoid the New"},{"startTime":883.828,"endTime":894.446,"body":"Year's gym rush and we'll have like private gym where they're still like."},{"startTime":894.446,"endTime":902.052,"body":"working on some of the parts of the recovery center and doing like the landscaping and"},{"startTime":894.446,"endTime":902.052,"body":"stuff, but like the gym will be like ready for like us to train at."},{"startTime":902.233,"endTime":912.352,"body":"And that will be like as about as good as it gets, avoiding the, the gym rush and being"},{"startTime":902.233,"endTime":912.352,"body":"able to train in like your own private gym for a couple of weeks, hopefully."},{"startTime":913.002,"endTime":915.581,"body":"Have you guys already sold memberships ahead of time?"},{"startTime":916.256,"endTime":922.389,"body":"No, that's something I think we're talking about starting out at like the end of the year"},{"startTime":916.256,"endTime":922.389,"body":"sort of thing."},{"startTime":922.998,"endTime":924.351,"body":"Cool, cool."},{"startTime":924.351,"endTime":934.762,"body":"And then my last question is, if you're willing to discuss it, because I'm curious, what"},{"startTime":924.351,"endTime":934.762,"body":"people could expect different in No Man's Land 2 compared to No Man's Land."},{"startTime":935.844,"endTime":940.883,"body":"So what I'm, No Man's Land one was one phase of training."},{"startTime":940.883,"endTime":942.524,"body":"It just escalated."},{"startTime":945.058,"endTime":946.339,"body":"My rep sets."},{"startTime":946.339,"endTime":953.102,"body":"So like that, that's how we stacked on a little bit of volume and a little bit more of"},{"startTime":946.339,"endTime":953.102,"body":"like intensity by more sets to failure."},{"startTime":953.423,"endTime":959.896,"body":"And in this no man's land to I have it set up as a new training split."},{"startTime":959.896,"endTime":963.368,"body":"So I used a little bit of an unconventional split in the first one."},{"startTime":963.828,"endTime":966.49,"body":"The second one here, I have two phases of training."},{"startTime":966.49,"endTime":969.751,"body":"So it's really like two different programs built into one."},{"startTime":969.751,"endTime":974.596,"body":"So the first one is still five days of training, but it's going to be a"},{"startTime":974.596,"endTime":976.527,"body":"Push pull legs up or lower."},{"startTime":976.788,"endTime":981.271,"body":"And then the second phase will be a rotating push pull legs."},{"startTime":981.271,"endTime":988.115,"body":"Two sessions like a push A, pull A, legs A, and then a rotation there."},{"startTime":988.175,"endTime":992.959,"body":"And then I'm not going to have the myo rep sets like escalating."},{"startTime":992.959,"endTime":996.26,"body":"It's gonna be a little bit more straightforward, a little bit lower volume."},{"startTime":997.962,"endTime":1002.345,"body":"And then just less, a little bit of a RIR ramping."},{"startTime":1002.816,"endTime":1004.443,"body":"Sweet, I like that."},{"startTime":1004.519,"endTime":1006.569,"body":"That's the plan that I have laid out now."},{"startTime":1009.53,"endTime":1013.291,"body":"All right, we ready to dive into the episode or do you have anything else to share?"},{"startTime":1013.48,"endTime":1014.196,"body":"No man, that's good."},{"startTime":1014.196,"endTime":1015.139,"body":"Let's do it."},{"startTime":1015.482,"endTime":1016.662,"body":"All right, cool."},{"startTime":1016.743,"endTime":1026.2069999999999,"body":"So what we thought to do with this topic around identifying goals, it's something that"},{"startTime":1016.743,"endTime":1026.2069999999999,"body":"it's very, very common when I'm having like client consults."},{"startTime":1026.2069999999999,"endTime":1030.769,"body":"And I'm sure Brian's explained this like a number of number of times in his groups and"},{"startTime":1026.2069999999999,"endTime":1030.769,"body":"stuff."},{"startTime":1031.63,"endTime":1039.674,"body":"And in it, what I hate is that it stems from people's misunderstanding or confusion stems"},{"startTime":1031.63,"endTime":1039.674,"body":"from a lot of the"},{"startTime":1040.704,"endTime":1046.056,"body":"less than a little bit slightly disingenuous like marketing that's very, common in the"},{"startTime":1040.704,"endTime":1046.056,"body":"fitness industry."},{"startTime":1046.056,"endTime":1057.478,"body":"And it's like, buy my six week program to like, bulk up, obliterate fat, and you know, all"},{"startTime":1046.056,"endTime":1057.478,"body":"these things like, and it just, it just does not work that way."},{"startTime":1057.478,"endTime":1066.556,"body":"Like, I guess, you know, if someone wanted to make an objective statement, like they could"},{"startTime":1057.478,"endTime":1066.556,"body":"argue that you are up 000.1%, you know, total body mass in down"},{"startTime":1069.154,"endTime":1073.676,"body":"zero zero zero point one percent body fat, but nothing appreciable."},{"startTime":1073.676,"endTime":1077.018,"body":"It would be visually noticeable, anything like that."},{"startTime":1077.018,"endTime":1090.664,"body":"So we just wanted to present a couple common scenarios and then walk through kind of a"},{"startTime":1077.018,"endTime":1090.664,"body":"couple key points from each scenario or the wrap up of it is what is the actual goal in"},{"startTime":1090.664,"endTime":1091.964,"body":"this scenario?"},{"startTime":1092.485,"endTime":1095.286,"body":"What specific point of discomfort?"},{"startTime":1095.486,"endTime":1101.348,"body":"is presenting the sticking point in the goal, which is really the big kicker that a lot of"},{"startTime":1095.486,"endTime":1101.348,"body":"people find themselves in."},{"startTime":1101.348,"endTime":1109.09,"body":"How do we get past that sticking point of discomfort and then a high level plan creation"},{"startTime":1101.348,"endTime":1109.09,"body":"for actually achieving the goal?"},{"startTime":1109.09,"endTime":1111.71,"body":"So I'm going to lay out the kind of three."},{"startTime":1113.211,"endTime":1114.501,"body":"What's the word I want to use here?"},{"startTime":1114.501,"endTime":1118.932,"body":"Examples, case study examples that we're going to walk through, and then we'll get started"},{"startTime":1114.501,"endTime":1118.932,"body":"on the first one."},{"startTime":1119.593,"endTime":1124.63,"body":"So the first case study example is constantly changing from bulking."},{"startTime":1124.63,"endTime":1133.096,"body":"or what I should really phrase to as like building, which I think is just a lot more"},{"startTime":1124.63,"endTime":1133.096,"body":"generally accepted and softer term for all."},{"startTime":1133.517,"endTime":1141.473,"body":"So constantly changing from build to cut because they feel fat or too skinny at any given"},{"startTime":1133.517,"endTime":1141.473,"body":"moment in the process."},{"startTime":1141.473,"endTime":1143.484,"body":"So that's the first case study."},{"startTime":1143.484,"endTime":1147.727,"body":"Second case study is going to be oscillating between strength and hypertrophy goals."},{"startTime":1147.727,"endTime":1151.64,"body":"And what is the best way to attack that to actually achieve both?"},{"startTime":1151.822,"endTime":1158.806,"body":"And the third case study is the hybrid athlete who wants to get cardio fit and build"},{"startTime":1151.822,"endTime":1158.806,"body":"strength and hypertrophy at the same time."},{"startTime":1158.806,"endTime":1161.307,"body":"What would be the best approach there?"},{"startTime":1161.828,"endTime":1174.414,"body":"So jumping back to the first case study here, constantly changing from the build to the"},{"startTime":1161.828,"endTime":1174.414,"body":"calorie deficit, because you start to feel either a little bit soft and fluffy in the"},{"startTime":1174.414,"endTime":1181.418,"body":"build or too skinny in the cut and you decide that you need more muscle."},{"startTime":1182.702,"endTime":1194.418,"body":"So with this first case study, Brian, what would you say or what would be some of the"},{"startTime":1182.702,"endTime":1194.418,"body":"questions you would ask on what their goal actually is?"},{"startTime":1195.924,"endTime":1204.319,"body":"Yeah, you know, the when I when I wrote this one down, which I think is probably the most"},{"startTime":1195.924,"endTime":1204.319,"body":"common one where people kind of oscillator fluctuate and it creates problems for their"},{"startTime":1204.319,"endTime":1205.199,"body":"goals."},{"startTime":1205.76,"endTime":1221.049,"body":"The reason that this this came about was because I actually am currently talking to a 15"},{"startTime":1205.76,"endTime":1221.049,"body":"or 16 year old kid from PB, one of the sons of an ex member of the gym."},{"startTime":1221.089,"endTime":1222.97,"body":"And he's been"},{"startTime":1223.594,"endTime":1229.75,"body":"texting me emailing we even had a call kind of talking about his goals and what he wants"},{"startTime":1223.594,"endTime":1229.75,"body":"to achieve."},{"startTime":1233.014,"endTime":1236.914,"body":"He seems very confused, much like this question is."},{"startTime":1237.374,"endTime":1248.374,"body":"And I think that when I think back to the way that I was at 15 or 16 years old, I 100 %"},{"startTime":1237.374,"endTime":1248.374,"body":"relate to everything that he is feeling."},{"startTime":1248.514,"endTime":1255.414,"body":"Like he's literally, you know, just entering puberty kid who doesn't have a ton of muscle."},{"startTime":1255.494,"endTime":1260.18,"body":"And he, much like many kids at that age, wants abs."},{"startTime":1260.18,"endTime":1264.463,"body":"Like his main goal to me was I want a six pack abs like that."},{"startTime":1264.463,"endTime":1265.154,"body":"That is it."},{"startTime":1265.154,"endTime":1267.356,"body":"He's like, I don't care about being strong."},{"startTime":1267.356,"endTime":1269.298,"body":"I don't care about having tons of muscle."},{"startTime":1269.298,"endTime":1272.339,"body":"I just want an aesthetic physique with abs."},{"startTime":1272.881,"endTime":1275.332,"body":"And, and it's, it's so hard."},{"startTime":1275.332,"endTime":1276.914,"body":"Like I was that kid."},{"startTime":1276.914,"endTime":1286.131,"body":"It's, it's, can't even tell you how real that is to me and how much I feel that because"},{"startTime":1276.914,"endTime":1286.131,"body":"when I used to get made fun of in the forums by Paul Carter and other people back in the"},{"startTime":1286.131,"endTime":1288.813,"body":"day, it was because I would say things like that."},{"startTime":1290.29,"endTime":1304.322,"body":"And so, so in this conversation with him, the way that I tried to remedy that frame of"},{"startTime":1290.29,"endTime":1304.322,"body":"mind for him was that the body that you want with the abs that you want has more muscle"},{"startTime":1304.322,"endTime":1306.063,"body":"than you have."},{"startTime":1306.584,"endTime":1319.018,"body":"And I think it took a minute for that to resonate with him because what I asked, like he,"},{"startTime":1306.584,"endTime":1319.018,"body":"he, he then came and said, well, I have a really blocky waist and so I don't want"},{"startTime":1319.018,"endTime":1322.301,"body":"to put a bunch of weight on that's going to make my waist look more blocky."},{"startTime":1322.301,"endTime":1324.303,"body":"And I was like, understood, I got that."},{"startTime":1324.303,"endTime":1325.564,"body":"That's a really solid reason."},{"startTime":1325.564,"endTime":1326.844,"body":"Well, guess what?"},{"startTime":1326.924,"endTime":1329.807,"body":"What makes a blocky waist look smaller?"},{"startTime":1329.888,"endTime":1332.79,"body":"And he was like, I don't know, being lean."},{"startTime":1332.79,"endTime":1340.277,"body":"And I was like, well, maybe, but what really makes it look smaller is having bigger"},{"startTime":1332.79,"endTime":1340.277,"body":"developed upper body structure."},{"startTime":1340.277,"endTime":1346.378,"body":"So if you have a large upper back, shoulders and chest, then that is gonna provide that V"},{"startTime":1340.277,"endTime":1346.378,"body":"taper."},{"startTime":1346.378,"endTime":1349.981,"body":"which is gonna provide you that aesthetic look that you're looking for."},{"startTime":1350.902,"endTime":1361.842,"body":"And so he seemed somewhat receptive to that, but much like many fickle teenage kids, you"},{"startTime":1350.902,"endTime":1361.842,"body":"know, after I gave him the prescription, he came back and was like, well, actually, I"},{"startTime":1361.842,"endTime":1363.153,"body":"think I just want abs."},{"startTime":1363.153,"endTime":1372.331,"body":"And I was like, no, no, no, like, like that, that's not, that is not, that is not actually"},{"startTime":1363.153,"endTime":1372.331,"body":"like, like if you try to get abs, you're just going to end up looking small and skinny and"},{"startTime":1372.331,"endTime":1374.012,"body":"you're not gonna have any muscle."},{"startTime":1374.41,"endTime":1377.353,"body":"So those abs aren't gonna actually be aesthetic for you."},{"startTime":1377.353,"endTime":1389.476,"body":"And so I feel like those types of questions and providing different frameworks of"},{"startTime":1377.353,"endTime":1389.476,"body":"understanding of, what is going to make your body look a certain way is important for"},{"startTime":1389.476,"endTime":1397.334,"body":"these people to potentially allow them to commit for longer than two or three weeks at a"},{"startTime":1389.476,"endTime":1397.334,"body":"time to one of those two pursuits."},{"startTime":1398.316,"endTime":1407.571,"body":"Yeah, that's such a challenging age to have those kind of desires and stuff."},{"startTime":1407.571,"endTime":1422.389,"body":"I'm it's it's like statements in situations like that that make me feel very happy that I"},{"startTime":1407.571,"endTime":1422.389,"body":"grew up in the like pre social media age and stuff, because like there were there was none"},{"startTime":1422.389,"endTime":1422.9,"body":"of that."},{"startTime":1422.9,"endTime":1427.582,"body":"It was literally just me being afraid of I couldn't put on enough weight."},{"startTime":1427.64,"endTime":1430.515,"body":"for football and the coaches would get mad at me and stuff."},{"startTime":1431.257,"endTime":1431.77,"body":"So."},{"startTime":1431.77,"endTime":1442.985,"body":"honestly the way that you should be training to gain muscle at a young age is to throw the"},{"startTime":1431.77,"endTime":1442.985,"body":"abs to the wind because you're like, tried to relay to him that these are his prime muscle"},{"startTime":1442.985,"endTime":1444.59,"body":"building years, like never."},{"startTime":1444.59,"endTime":1445.806,"body":"I even correlated."},{"startTime":1445.806,"endTime":1450.878,"body":"was like, look, the testosterone that's flowing through your body right now is never going"},{"startTime":1445.806,"endTime":1450.878,"body":"to be at the level it is."},{"startTime":1450.878,"endTime":1455.38,"body":"Like you are literally akin to being on anabolic steroids right now."},{"startTime":1455.38,"endTime":1461.182,"body":"You will never feel like you're on steroids more than you are right now without actually"},{"startTime":1455.38,"endTime":1461.182,"body":"taking them."},{"startTime":1461.99,"endTime":1465.171,"body":"And so I think some of that resonated."},{"startTime":1465.171,"endTime":1473.204,"body":"Then he thought on that some more and he came back and he was like, okay, well, if you're"},{"startTime":1465.171,"endTime":1473.204,"body":"right, and it really is just all about the back, the shoulders and the upper chest, then"},{"startTime":1473.204,"endTime":1475.054,"body":"why do you have me training legs?"},{"startTime":1475.495,"endTime":1481.857,"body":"And I was like, man, now we have like an entirely new rabbit hole to go down on why this"},{"startTime":1475.495,"endTime":1481.857,"body":"is important as well."},{"startTime":1481.857,"endTime":1485.938,"body":"And so to spare you guys the lengthy discussion."},{"startTime":1486.238,"endTime":1489.451,"body":"I mostly was just like, look, you're an athlete, you play lacrosse."},{"startTime":1489.451,"endTime":1493.765,"body":"Like if you don't have strong legs and you're not explosive, it's not gonna help your"},{"startTime":1489.451,"endTime":1493.765,"body":"sport."},{"startTime":1493.765,"endTime":1497.187,"body":"And it may even hinder your ability to build muscle in the upper body."},{"startTime":1497.187,"endTime":1498.829,"body":"So I said that."},{"startTime":1498.829,"endTime":1509.317,"body":"And then I said something that I don't even know if it's true, but I feel like it was"},{"startTime":1498.829,"endTime":1509.317,"body":"commonly stated when I was at that age."},{"startTime":1509.317,"endTime":1513.421,"body":"And I just felt in the moment that maybe this would help him as well."},{"startTime":1513.421,"endTime":1515.348,"body":"So while it might not be true,"},{"startTime":1515.348,"endTime":1522.14,"body":"I thought it was quite useful for the situation, which was that 75 % of your testosterone"},{"startTime":1515.348,"endTime":1522.14,"body":"is located in your legs."},{"startTime":1522.14,"endTime":1526.121,"body":"And if you don't train your legs, none of that testosterone is gonna get to your upper"},{"startTime":1522.14,"endTime":1526.121,"body":"body."},{"startTime":1526.121,"endTime":1527.852,"body":"And I don't actually believe that's true."},{"startTime":1527.852,"endTime":1530.702,"body":"I think science actually has shown that that's actually false."},{"startTime":1530.702,"endTime":1536.064,"body":"But when someone told me that as a 16 year old, I was like, well, of course I need to"},{"startTime":1530.702,"endTime":1536.064,"body":"train legs."},{"startTime":1536.064,"endTime":1541.125,"body":"And the end result is that if you train legs, you will end up with a better physique."},{"startTime":1541.125,"endTime":1543.722,"body":"And so I was okay with that little fib."},{"startTime":1543.722,"endTime":1547.173,"body":"to kind of get him to understand the importance of training legs as well."},{"startTime":1547.578,"endTime":1549.539,"body":"Yeah, that's funny."},{"startTime":1550.62,"endTime":1565.778,"body":"So I think now coming back to the case study a little bit, when I have clients that are"},{"startTime":1550.62,"endTime":1565.778,"body":"kind of presented in this kind of dilemma here of I tried to build and I got uncomfortable"},{"startTime":1565.778,"endTime":1571.291,"body":"or whatever, the thing that I like to say, like, what kind of what more information can"},{"startTime":1565.778,"endTime":1571.291,"body":"you provide me about the build?"},{"startTime":1571.291,"endTime":1571.752,"body":"Right."},{"startTime":1571.752,"endTime":1572.892,"body":"What were your calories?"},{"startTime":1572.892,"endTime":1574.513,"body":"How many meals were you eating out?"},{"startTime":1574.513,"endTime":1576.274,"body":"Like, what was your rate of gain?"},{"startTime":1576.352,"endTime":1579.318,"body":"Oftentimes they don't have any of that."},{"startTime":1579.318,"endTime":1587.011,"body":"And I'm like, you were just throwing calories at the wall, seeing what's stuck and your"},{"startTime":1579.318,"endTime":1587.011,"body":"rate of gain was like too fast."},{"startTime":1587.011,"endTime":1591.735,"body":"Your macronutrient distribution, your timing was not optimal."},{"startTime":1591.735,"endTime":1597.69,"body":"And you just got fat faster than you wanted to because you had a very loose structure for"},{"startTime":1591.735,"endTime":1597.69,"body":"the game."},{"startTime":1597.69,"endTime":1599.281,"body":"So that's like one part of it."},{"startTime":1601.323,"endTime":1605.186,"body":"When someone comes to me and I know they're a little bit"},{"startTime":1605.866,"endTime":1613.37,"body":"body fat percentage is a little bit higher than I would really like to start someone with"},{"startTime":1605.866,"endTime":1613.37,"body":"a gain and they say that their goal is to build muscle."},{"startTime":1613.37,"endTime":1614.69,"body":"I say, okay, that's fine."},{"startTime":1614.69,"endTime":1618.752,"body":"We can build muscle, but you're only going to get fatter than you are right now."},{"startTime":1618.792,"endTime":1619.669,"body":"How do you feel about that?"},{"startTime":1619.669,"endTime":1620.876,"body":"They're like, I don't want that at all."},{"startTime":1620.876,"endTime":1632.538,"body":"I'm like, okay, well that completely eliminates that first goal and that likely means"},{"startTime":1620.876,"endTime":1632.538,"body":"we're starting with one of a re-comping period, which I really don't like to do."},{"startTime":1632.546,"endTime":1644.776,"body":"I think there's situations where it has merit and we can dig into that a little bit, but"},{"startTime":1632.546,"endTime":1644.776,"body":"mostly we're starting with a period of calorie reduction to reduce body fat so that they"},{"startTime":1644.776,"endTime":1652.222,"body":"can get to a level of physique that they typically feel best at or are happiest with."},{"startTime":1653.704,"endTime":1657.176,"body":"Now to play devil's advocate in the middle a little bit."},{"startTime":1657.272,"endTime":1670.271,"body":"that period of kind of recomp where I think it has value is if someone is coming from a"},{"startTime":1657.272,"endTime":1670.271,"body":"period of either not necessarily lower training volume but a little bit of unstructured"},{"startTime":1670.271,"endTime":1681.338,"body":"training volume or they have not or unstructured training or they have not had a period of"},{"startTime":1670.271,"endTime":1681.338,"body":"higher volume in let's call it, I don't know, two years, something like that."},{"startTime":1681.919,"endTime":1684.911,"body":"And they've been under fueling themselves, right?"},{"startTime":1684.911,"endTime":1686.98,"body":"If you're unfamiliar with that concept,"},{"startTime":1686.98,"endTime":1691.392,"body":"Go find the episode we did with Jeremiah Bear and he talks about that at length."},{"startTime":1691.552,"endTime":1704.868,"body":"Being able to work someone's calories up while giving them higher training volumes so we"},{"startTime":1691.552,"endTime":1704.868,"body":"can feel pretty confident that a portion, a fair portion of that caloric partitioning goes"},{"startTime":1704.868,"endTime":1709.32,"body":"towards muscle building activities and expenditures."},{"startTime":1709.581,"endTime":1712.632,"body":"We can get some decent re-comping."},{"startTime":1712.982,"endTime":1714.693,"body":"Again, it's still slow."},{"startTime":1714.693,"endTime":1716.043,"body":"It's nothing earth shattering."},{"startTime":1716.043,"endTime":1728.549,"body":"It's still not going to be as visually impressive or noticeable as a calorie deficit, but"},{"startTime":1716.043,"endTime":1728.549,"body":"it buys you a little bit of time if someone is not ready to dedicate towards like an"},{"startTime":1728.549,"endTime":1730.749,"body":"actual calorie deficit."},{"startTime":1734.116,"endTime":1739.164,"body":"So those are the ways I typically approach that scenario."},{"startTime":1739.164,"endTime":1747.276,"body":"Are there any more that you would kind of sit in or ways that you would help people"},{"startTime":1739.164,"endTime":1747.276,"body":"decipher what that ultimate goal is in that scenario?"},{"startTime":1749.382,"endTime":1759.009,"body":"No, I I guess my only question is in determining the starting point being a cut or a"},{"startTime":1749.382,"endTime":1759.009,"body":"build."},{"startTime":1759.97,"endTime":1771.258,"body":"And then asking, I guess, whether there would be a point, what situation would dictate"},{"startTime":1759.97,"endTime":1771.258,"body":"someone spending time at maintenance before committing to either."},{"startTime":1771.314,"endTime":1778.962,"body":"increasing or decreasing because I feel like that seems to be common as well as you have"},{"startTime":1771.314,"endTime":1778.962,"body":"people come in where their nutrition is a bit dysregulated."},{"startTime":1778.962,"endTime":1786.228,"body":"And so as a coach, it's sometimes hard to know what they've been doing."},{"startTime":1788.03,"endTime":1793.232,"body":"If it's a bit of like, yeah, the scale was up and then I dieted for three weeks and then I"},{"startTime":1788.03,"endTime":1793.232,"body":"felt like I was too skinny."},{"startTime":1793.232,"endTime":1797.473,"body":"So I ate more for three weeks and they're kind of in that oscillating pattern."},{"startTime":1797.473,"endTime":1809.017,"body":"My usual approach in that situation is to try to find their maintenance and start them at"},{"startTime":1797.473,"endTime":1809.017,"body":"a month or six weeks of maintenance so that we know confidently where that mark is."},{"startTime":1809.017,"endTime":1811.278,"body":"And then we can make the adjustments."},{"startTime":1811.292,"endTime":1812.903,"body":"in a more structured manner."},{"startTime":1812.903,"endTime":1822.038,"body":"Because I think part of the problem with the person that bulks and cuts and oscillates"},{"startTime":1812.903,"endTime":1822.038,"body":"every two or three weeks is that they're bulking or building with too many calories and"},{"startTime":1822.038,"endTime":1824.209,"body":"they're cutting with too few calories."},{"startTime":1824.209,"endTime":1833.354,"body":"And so these changes are very drastic up and down, which is why they're feeling bad and"},{"startTime":1824.209,"endTime":1833.354,"body":"seeing themselves in a negative light."},{"startTime":1833.414,"endTime":1838.127,"body":"And so where in this situation would you maybe start someone at maintenance?"},{"startTime":1838.127,"endTime":1839.348,"body":"Is that a tactic you use?"},{"startTime":1839.348,"endTime":1840.678,"body":"What are your thoughts there?"},{"startTime":1841.208,"endTime":1842.328,"body":"Yeah, it's a really good point."},{"startTime":1842.328,"endTime":1843.959,"body":"And I'm glad you brought that up."},{"startTime":1844.159,"endTime":1850.781,"body":"Unless someone can provide me like a history of food log, a history of consistent"},{"startTime":1844.159,"endTime":1850.781,"body":"weigh-ins and those sorts of things."},{"startTime":1850.781,"endTime":1857.201,"body":"And I feel very confident in their ability to choose foods consistently."},{"startTime":1857.201,"endTime":1858.243,"body":"That's exactly what we do."},{"startTime":1858.243,"endTime":1859.703,"body":"We find maintenance, right?"},{"startTime":1859.703,"endTime":1862.984,"body":"I like a prove it to me model, right?"},{"startTime":1862.984,"endTime":1870.946,"body":"Prove it to me that you're ready for a calorie deficit or ready for, I mean, which would"},{"startTime":1862.984,"endTime":1870.946,"body":"be even riskier, I would say is the"},{"startTime":1871.404,"endTime":1880.991,"body":"is the build because if you don't have those food sources and stuff or know what your"},{"startTime":1871.404,"endTime":1880.991,"body":"effective caloric intake level is like, we're likely going to get it wrong."},{"startTime":1880.991,"endTime":1890.307,"body":"And we might just week one start accumulating needless body fat because our estimate is"},{"startTime":1880.991,"endTime":1890.307,"body":"too far off because we don't have a good baseline to start from."},{"startTime":1890.307,"endTime":1897.532,"body":"So that is always a very, very intelligent approach so that you know what those baselines"},{"startTime":1890.307,"endTime":1897.532,"body":"actually are."},{"startTime":1897.532,"endTime":1900.184,"body":"And we know you run the little"},{"startTime":1900.942,"endTime":1904.363,"body":"calculations and those sorts of things and it spits out numbers."},{"startTime":1905.324,"endTime":1915.609,"body":"Generally, it works pretty well, but you will get you work with enough clients, you're"},{"startTime":1905.324,"endTime":1915.609,"body":"going to get outliers and they can be pretty profound there."},{"startTime":1915.609,"endTime":1926.643,"body":"So it does not always work just like with all research and stuff population means but"},{"startTime":1915.609,"endTime":1926.643,"body":"you're going to get people who are outside that second standard deviation or something and"},{"startTime":1926.643,"endTime":1928.554,"body":"it will not work for that person."},{"startTime":1928.628,"endTime":1941.345,"body":"Yeah, I think, I don't know if this is where it necessarily would be the next step in this"},{"startTime":1928.628,"endTime":1941.345,"body":"discussion, but I feel like it's also important to relay to the client that as you begin"},{"startTime":1941.345,"endTime":1952.922,"body":"to build or as you begin to cut, there is actually going to be that period of time in the"},{"startTime":1941.345,"endTime":1952.922,"body":"first few weeks when you change directions and commit to a direction where you will likely"},{"startTime":1952.922,"endTime":1956.474,"body":"feel either slightly too big or"},{"startTime":1956.482,"endTime":1962.345,"body":"slightly too small and emaciated based on where your your center is like where your"},{"startTime":1956.482,"endTime":1962.345,"body":"maintenance is."},{"startTime":1962.345,"endTime":1965.876,"body":"When you first begin one of these and commit to that direction."},{"startTime":1965.876,"endTime":1974.86,"body":"It just it just happens like I think it might even be worse going down for males, maybe."},{"startTime":1974.86,"endTime":1979.571,"body":"Yeah, because like you you end up you end up quite flat."},{"startTime":1979.752,"endTime":1985.634,"body":"And so it's like there's this paradox where"},{"startTime":1985.704,"endTime":1994.639,"body":"you're losing weight or you think you're losing weight because you're in a caloric"},{"startTime":1985.704,"endTime":1994.639,"body":"deficit, but the body weight on the scale hasn't quite dropped yet."},{"startTime":1994.839,"endTime":2002.613,"body":"And you just look like a smaller, flatter version of what you were and your body weight"},{"startTime":1994.839,"endTime":2002.613,"body":"hasn't changed."},{"startTime":2002.613,"endTime":2006.125,"body":"So you then begin to question everything and you're like, wait, my body weight's not even"},{"startTime":2002.613,"endTime":2006.125,"body":"moving."},{"startTime":2006.125,"endTime":2008.987,"body":"So I must be at maintenance, but I look way worse."},{"startTime":2008.987,"endTime":2015.14,"body":"So it would make sense for me to just say, screw this and change direction and start"},{"startTime":2008.987,"endTime":2015.14,"body":"eating more because then my muscles will fill up and I'll look."},{"startTime":2015.188,"endTime":2023.384,"body":"And so it's the most critical point in any cut or build, really think, is getting through"},{"startTime":2015.188,"endTime":2023.384,"body":"the first three weeks."},{"startTime":2023.384,"endTime":2028.107,"body":"Like something about three weeks really sticks out in my brain as a really important"},{"startTime":2023.384,"endTime":2028.107,"body":"number there."},{"startTime":2029.569,"endTime":2030.249,"body":"So yeah, I don't know."},{"startTime":2030.249,"endTime":2031.74,"body":"What are your thoughts on that?"},{"startTime":2032.602,"endTime":2038.144,"body":"I mean, you're spot on when you first start dieting, you're flat, but you're still fat."},{"startTime":2038.144,"endTime":2041.726,"body":"So you look literally worse in the first like the first section of it."},{"startTime":2041.726,"endTime":2046.368,"body":"You look worse or the weight is moving."},{"startTime":2046.368,"endTime":2053.24,"body":"But because you appear to look worse, people get scared and think that they're just losing"},{"startTime":2046.368,"endTime":2053.24,"body":"muscle because I look I look worse."},{"startTime":2053.24,"endTime":2062.254,"body":"My pumps aren't what they were in those sorts of things that in the diet is definitely"},{"startTime":2053.24,"endTime":2062.254,"body":"that commitment phase because you're getting negative."},{"startTime":2062.996,"endTime":2074.042,"body":"know, feedback of the actions, but there's none of the positive yet or where you can"},{"startTime":2062.996,"endTime":2074.042,"body":"notice actual reductions in body fat or being visibly leaner, clothes fitting looser, you"},{"startTime":2074.042,"endTime":2074.933,"body":"know, things like that."},{"startTime":2074.933,"endTime":2080.115,"body":"So I would say in the calorie deficit that presents itself sooner."},{"startTime":2080.116,"endTime":2090.402,"body":"The sticking point that I find is around the like 5 % reduction in total body mass."},{"startTime":2090.402,"endTime":2091.268,"body":"So if"},{"startTime":2091.268,"endTime":2099.278,"body":"we're talking about a 200 pound person getting through about that like 190."},{"startTime":2100.365,"endTime":2105.91,"body":"Because we know the first initial few pounds are gonna just be glycogen depletion, right?"},{"startTime":2105.91,"endTime":2108.371,"body":"Or reduction, not necessarily depletion."},{"startTime":2108.552,"endTime":2113.375,"body":"And therefore when the diet's over, we're gonna rise a couple pounds, right?"},{"startTime":2113.596,"endTime":2116.408,"body":"So something that I think can happen is people..."},{"startTime":2117.038,"endTime":2126.111,"body":"They think they only need, I only need like a 10 pound cleanup or whatever, but what"},{"startTime":2117.038,"endTime":2126.111,"body":"happens is we spend whatever, let's call it 10 weeks a pound per week, that would be like"},{"startTime":2127.218,"endTime":2130.808,"body":"a half a percent rate of loss."},{"startTime":2133.69,"endTime":2136.85,"body":"And then we just don't lose enough to look any different, right?"},{"startTime":2136.85,"endTime":2144.01,"body":"And we might've started at, let's say 200 pounds, we diet that three, let's call it"},{"startTime":2136.85,"endTime":2144.01,"body":"they're not making a 5%."},{"startTime":2144.01,"endTime":2146.11,"body":"They're only going to like a three and a half or a 4%."},{"startTime":2146.11,"endTime":2149.71,"body":"We get down to like the 193, something like that."},{"startTime":2149.71,"endTime":2160.91,"body":"That glycogen comes back up, we're immediately at like a 197 again, and we effectively"},{"startTime":2149.71,"endTime":2160.91,"body":"spent 10, maybe 11 weeks going down and up, and we're down like two and a half, three"},{"startTime":2160.91,"endTime":2163.224,"body":"pounds, and you look no different."},{"startTime":2163.224,"endTime":2164.414,"body":"whatsoever."},{"startTime":2165.055,"endTime":2175.439,"body":"So that's one doing a diet that is too small that you end up just kind of burning time a"},{"startTime":2165.055,"endTime":2175.439,"body":"couple months with that."},{"startTime":2175.639,"endTime":2186.684,"body":"Now with the opposite of the build, it's actually kind of flipped because immediately you"},{"startTime":2175.639,"endTime":2186.684,"body":"get the positive, the positivity of the glycogen fills out."},{"startTime":2186.684,"endTime":2188.825,"body":"You get these like better pumps in the gym."},{"startTime":2188.825,"endTime":2190.566,"body":"We get a little bit of that."},{"startTime":2192.218,"endTime":2194.238,"body":"It's not cellular swelling."},{"startTime":2194.739,"endTime":2198.06,"body":"It's a little bit of the, what is the word I'm looking for here?"},{"startTime":2198.06,"endTime":2209.053,"body":"Like sarcoplasmic kind of fluid builds up as you're shuttling like, you know, things in,"},{"startTime":2198.06,"endTime":2209.053,"body":"and it's not, it's not tensile contractile tissue yet, but it's kind of just more fluid in"},{"startTime":2209.053,"endTime":2214.485,"body":"the muscle cell, which is technically more muscle, but not lasting muscle."},{"startTime":2214.485,"endTime":2216.215,"body":"You get a very positive response."},{"startTime":2216.215,"endTime":2217.605,"body":"Like you fill out."},{"startTime":2218.566,"endTime":2219.686,"body":"And then,"},{"startTime":2219.704,"endTime":2232.289,"body":"that right that wave you ride a little bit, but then starts to come the additional body"},{"startTime":2219.704,"endTime":2232.289,"body":"fat and everyone has that kind of reflective point of where they get uncomfortable with"},{"startTime":2232.289,"endTime":2238.762,"body":"the amount of body fat they have in very similar to the example I gave with going down."},{"startTime":2238.842,"endTime":2241.263,"body":"You need to commit to the build."},{"startTime":2241.603,"endTime":2244.924,"body":"In my opinion, right, everyone has, of course, different opinions on this."},{"startTime":2244.924,"endTime":2249.526,"body":"You need to commit to it long enough to have an appreciable difference."},{"startTime":2250.816,"endTime":2256.333,"body":"in muscle accrued because you're also going to accrue body fat, right?"},{"startTime":2256.333,"endTime":2264.401,"body":"Let's say we're starting at like 12 % body fat, which is like pretty lean, like for a"},{"startTime":2256.333,"endTime":2264.401,"body":"lifestyle person, right?"},{"startTime":2265.163,"endTime":2268.126,"body":"You put on 10 pounds."},{"startTime":2269.914,"endTime":2277.594,"body":"And let's say we go from like, you know, 12 % body fat to like a mid 14 high 14, something"},{"startTime":2269.914,"endTime":2277.594,"body":"like that."},{"startTime":2277.594,"endTime":2287.354,"body":"If we are not up an appreciable amount of muscle accrued, like at least let's call it"},{"startTime":2277.594,"endTime":2287.354,"body":"three, four, five pounds."},{"startTime":2288.434,"endTime":2293.484,"body":"Not all of that weight, like I said, is going to be actual contractile tissue."},{"startTime":2293.484,"endTime":2298.808,"body":"So then if we go through that deficit or we stop, we have"},{"startTime":2298.808,"endTime":2306.441,"body":"body fat accrued, that's probably not even at a one to one of the muscle mass that we"},{"startTime":2298.808,"endTime":2306.441,"body":"accrued."},{"startTime":2306.441,"endTime":2316.726,"body":"And it ends up being a little bit of that wasted time because now we might be up two"},{"startTime":2306.441,"endTime":2316.726,"body":"pounds or something like that, but we're up equally two pounds of body fat, maybe more."},{"startTime":2316.726,"endTime":2319.317,"body":"And now we would need to diet that body fat back off."},{"startTime":2319.317,"endTime":2327.45,"body":"And you go through this cycle, it's not gonna get done in eight weeks, 10 weeks to be up a"},{"startTime":2319.317,"endTime":2327.45,"body":"pound, you know?"},{"startTime":2329.612,"endTime":2336.486,"body":"Unfortunately, that is a reality of like natural bodybuilders that are like pretty near"},{"startTime":2329.612,"endTime":2336.486,"body":"their genetic ceiling and stuff like that."},{"startTime":2336.486,"endTime":2340.248,"body":"But they're over much larger timelines and a lot more variables."},{"startTime":2340.248,"endTime":2346.141,"body":"I'm talking about like a 12 week, 14 week, 16 week sort of build there."},{"startTime":2346.141,"endTime":2353.355,"body":"So you need to commit long enough through that uncomfortable period where your body fat is"},{"startTime":2346.141,"endTime":2353.355,"body":"higher than you want to be."},{"startTime":2353.355,"endTime":2357.897,"body":"And you're probably not going to be look aesthetic or anything like that."},{"startTime":2359.204,"endTime":2369.502,"body":"but the silver lining in that is you will probably make your best gym performance gains at"},{"startTime":2359.204,"endTime":2369.502,"body":"that body fat level that is a little bit uncomfortable."},{"startTime":2369.502,"endTime":2375.085,"body":"And that's something that I found 100 % true for my last natural build."},{"startTime":2375.126,"endTime":2381.17,"body":"When I was making like really good gym performance, I was probably around that like 13, 14"},{"startTime":2375.126,"endTime":2381.17,"body":"% body."},{"startTime":2382.295,"endTime":2384.636,"body":"Yeah."},{"startTime":2385.296,"endTime":2395.371,"body":"I do think it's important to know, and you kind of alluded to this in that if you're a,"},{"startTime":2385.296,"endTime":2395.371,"body":"you know, advanced natural bodybuilder that maybe that one to one ratio is kind of"},{"startTime":2395.371,"endTime":2396.601,"body":"acceptable."},{"startTime":2396.841,"endTime":2400.393,"body":"I just think, you know, that to me, that feels like the norm."},{"startTime":2400.393,"endTime":2407.318,"body":"And maybe it's because I tend to work with like a higher training age population in"},{"startTime":2400.393,"endTime":2407.318,"body":"general, but like"},{"startTime":2407.318,"endTime":2410.391,"body":"I think one to one muscle to fat is pretty solid."},{"startTime":2410.391,"endTime":2414.575,"body":"Like if you gain 12 pounds and you get six muscle and six fat, that's pretty good."},{"startTime":2414.575,"endTime":2423.003,"body":"Like then you diet it off and maybe you lose all the fat and then a couple pounds of"},{"startTime":2414.575,"endTime":2423.003,"body":"muscle and you're left with, you know, three pounds of muscle at the end of that or"},{"startTime":2423.003,"endTime":2423.913,"body":"something."},{"startTime":2423.934,"endTime":2425.376,"body":"I'd consider that quite positive."},{"startTime":2425.376,"endTime":2432.212,"body":"So it's just important to frame that in relation to the population you're working with."},{"startTime":2432.986,"endTime":2434.616,"body":"I thank you for bringing it up."},{"startTime":2434.616,"endTime":2436.966,"body":"think I missed what I wanted to say."},{"startTime":2437.046,"endTime":2443.406,"body":"I agree, but for it to be worth it, I think there has to be a total amount accrued, right?"},{"startTime":2443.406,"endTime":2455.926,"body":"Like I think 12 pounds, six and six is solid, but if you're up like four pounds and you go"},{"startTime":2443.406,"endTime":2455.926,"body":"two and two and then you die it off and you're up like what, a third, 0.3 pounds of"},{"startTime":2455.926,"endTime":2460.006,"body":"muscle, like you're kind of wasting your time to do that cycle."},{"startTime":2460.386,"endTime":2460.805,"body":"Yeah."},{"startTime":2460.805,"endTime":2467.158,"body":"root of like this entire thing that we're discussing right now is people committing to the"},{"startTime":2460.805,"endTime":2467.158,"body":"journey for longer than a few weeks at a time."},{"startTime":2467.158,"endTime":2470.589,"body":"So that really is the solution when we talk about like, what's the plan?"},{"startTime":2470.589,"endTime":2471.56,"body":"Like, what's the solution?"},{"startTime":2471.56,"endTime":2474.581,"body":"It's literally as simple as like, just commit for longer."},{"startTime":2474.581,"endTime":2484.996,"body":"And hopefully, we've been able to talk through this in a manner that allows you to accept"},{"startTime":2474.581,"endTime":2484.996,"body":"that whichever direction you choose, there's going to be some undesirable effects along"},{"startTime":2486.254,"endTime":2490.554,"body":"Definitely there there will 100 % be a discomfort point."},{"startTime":2490.554,"endTime":2497.088,"body":"And if you're in that discomfort point, that means you're at the point where you need to"},{"startTime":2490.554,"endTime":2497.088,"body":"be and just lean into it."},{"startTime":2497.748,"endTime":2498.159,"body":"Yeah."},{"startTime":2498.159,"endTime":2498.588,"body":"Yeah."},{"startTime":2498.588,"endTime":2499.261,"body":"All right, cool."},{"startTime":2499.261,"endTime":2501.521,"body":"Well, we're we spent like way over time on that one."},{"startTime":2501.521,"endTime":2506.804,"body":"I don't even know if we're going to get to all three of these, but let's move on to the"},{"startTime":2501.521,"endTime":2506.804,"body":"next one and see what we get through here."},{"startTime":2508.248,"endTime":2510.021,"body":"Yeah, so I'll read this one here."},{"startTime":2510.021,"endTime":2512.727,"body":"Oscillating between strength and hypertrophy goals."},{"startTime":2512.727,"endTime":2515.723,"body":"And what is the best way to attack to achieve both goals?"},{"startTime":2515.723,"endTime":2518.858,"body":"I think this one makes the most sense to kick over to you to start."},{"startTime":2519.91,"endTime":2525.752,"body":"Yeah, it's, you know, there are two ways, two primary ways that someone might go about"},{"startTime":2519.91,"endTime":2525.752,"body":"this."},{"startTime":2526.013,"endTime":2539.858,"body":"And kind of the way that maybe was super popular five or 10 ish years ago was what would"},{"startTime":2526.013,"endTime":2539.858,"body":"be the power building model, where one would work up to a heavy single on one of the power"},{"startTime":2539.858,"endTime":2541.969,"body":"lifts, maybe like a 90 % max."},{"startTime":2541.969,"endTime":2544.98,"body":"And then they do a couple back off doubles or triples."},{"startTime":2544.98,"endTime":2549.402,"body":"And then boom, their strength work is done and they can move into their hypertrophy work."},{"startTime":2549.46,"endTime":2550.451,"body":"That way is fine."},{"startTime":2550.451,"endTime":2551.812,"body":"It's been working for years."},{"startTime":2551.812,"endTime":2562.709,"body":"A lot of people have had great success with that, but I think that a better approach is to"},{"startTime":2551.812,"endTime":2562.709,"body":"periodize your year, which is the way that I will program this for my groups or for any of"},{"startTime":2562.709,"endTime":2566.362,"body":"my clients that have these kind of dual goals."},{"startTime":2566.362,"endTime":2574.748,"body":"And so in this manner, you have a six week period or so call it four to eight weeks where"},{"startTime":2566.362,"endTime":2574.748,"body":"you're going to focus more exclusively on strength."},{"startTime":2574.748,"endTime":2577.606,"body":"You're going to keep your rep ranges under"},{"startTime":2577.606,"endTime":2589.036,"body":"six or five on most of your lifts, really work on some of that neuromuscular grooving"},{"startTime":2577.606,"endTime":2589.036,"body":"where you're using strength as a skill and actually getting better at power creation"},{"startTime":2589.036,"endTime":2591.817,"body":"through the various positions of each movement."},{"startTime":2592.759,"endTime":2597.502,"body":"And so then you would come out of that strength cycle."},{"startTime":2597.563,"endTime":2601.886,"body":"And the idea being that you've potentiated"},{"startTime":2602.162,"endTime":2604.153,"body":"some some gains for hypertrophy."},{"startTime":2604.153,"endTime":2613.185,"body":"And there's a study that we can reference from a couple years ago that looked into this"},{"startTime":2604.153,"endTime":2613.185,"body":"where they had one group train hypertrophy for I think it was 11 straight weeks and"},{"startTime":2613.185,"endTime":2618.626,"body":"another group did strength work first and then finished the 11 weeks with hypertrophy"},{"startTime":2613.185,"endTime":2618.626,"body":"work."},{"startTime":2618.626,"endTime":2627.009,"body":"And they found that that group that did strength and then hypertrophy ended up with"},{"startTime":2618.626,"endTime":2627.009,"body":"slightly better hypertrophy than the group that just did hypertrophy all the way through."},{"startTime":2628.142,"endTime":2632.18,"body":"I don't have a whole ton of scientific"},{"startTime":2632.18,"endTime":2642.616,"body":"rationale for why I think my way is better aside from potentially signal confusion."},{"startTime":2642.656,"endTime":2651.831,"body":"And I don't know how, like, I don't have a paper to reference for this, but in my brain,"},{"startTime":2642.656,"endTime":2651.831,"body":"feels like if we're telling the body to lift really heavy and work on this neuromuscular"},{"startTime":2651.831,"endTime":2660.01,"body":"grooving, and then we're switching course and going directly into this like kind of"},{"startTime":2651.831,"endTime":2660.01,"body":"slightly higher rep, pumpy type hypertrophy work."},{"startTime":2660.01,"endTime":2664.893,"body":"that there's a bit of signal confusion there as to what the body really should be"},{"startTime":2660.01,"endTime":2664.893,"body":"manifesting."},{"startTime":2664.893,"endTime":2676.048,"body":"And if you look at actual case studies of people that used to do it in the power building"},{"startTime":2664.893,"endTime":2676.048,"body":"way, and then switch to a more periodized model, someone like Eric Helms, who was trying"},{"startTime":2676.048,"endTime":2681.642,"body":"to do both dual strength goals and commit compete in powerlifting, but also do"},{"startTime":2676.048,"endTime":2681.642,"body":"bodybuilding."},{"startTime":2682.202,"endTime":2689.05,"body":"He realized, much like I'm arguing that his hypertrophy goals were significantly more"},{"startTime":2682.202,"endTime":2689.05,"body":"benefited by"},{"startTime":2689.05,"endTime":2691.083,"body":"strictly focusing on hypertrophy."},{"startTime":2691.083,"endTime":2695.78,"body":"And that's more or less what he's been doing for the last year since kind of making that"},{"startTime":2691.083,"endTime":2695.78,"body":"decision."},{"startTime":2695.78,"endTime":2702.6,"body":"And I think that we've seen similar examples across our population of people in the"},{"startTime":2695.78,"endTime":2702.6,"body":"industry over the last year or two."},{"startTime":2703.692,"endTime":2712.348,"body":"Yeah, I think is corny as it kind of is to say, I think this is really a classic example"},{"startTime":2703.692,"endTime":2712.348,"body":"of the like chase two rabbits."},{"startTime":2712.348,"endTime":2717.762,"body":"You catch none, you know, from a from a at a high level."},{"startTime":2717.762,"endTime":2718.062,"body":"Right."},{"startTime":2718.062,"endTime":2728.6,"body":"Yes, it can be achieved, but I think in a pursuit of maximizing both, I think the"},{"startTime":2718.062,"endTime":2728.6,"body":"periodized manner just works a lot better."},{"startTime":2728.6,"endTime":2731.982,"body":"And I think it's it's a classic kind of human."},{"startTime":2734.446,"endTime":2739.678,"body":"I don't want call it human nature, but like a human goal to be like, I want to do this and"},{"startTime":2734.446,"endTime":2739.678,"body":"I want to do this and I want to do this."},{"startTime":2739.678,"endTime":2744.4,"body":"It's like an and and and and and you just kind of get like spread too thin."},{"startTime":2744.4,"endTime":2751.033,"body":"And it's not that you can't do all of these things, but it's like choose one, work on it,"},{"startTime":2744.4,"endTime":2751.033,"body":"get really proficient at it."},{"startTime":2751.033,"endTime":2758.616,"body":"Then you bring in like the next one while maintaining some of the large majority of the"},{"startTime":2751.033,"endTime":2758.616,"body":"proficiency of the previous one."},{"startTime":2758.856,"endTime":2760.737,"body":"And I think it helps with."},{"startTime":2761.477,"endTime":2763.906,"body":"A little bit of intrinsic motivation to."},{"startTime":2763.906,"endTime":2773.57,"body":"Like something that would happen for me, I remember following like in the mid 2010s"},{"startTime":2763.906,"endTime":2773.57,"body":"following that power building style training is"},{"startTime":2775.108,"endTime":2779.1,"body":"Those major lifts, they're very centrally fatiguing."},{"startTime":2779.1,"endTime":2781.961,"body":"They beat you up, they beat up your mind a lot."},{"startTime":2781.961,"endTime":2788.554,"body":"And it's hard to really take my bicep curls seriously after I was just doing heavy triples"},{"startTime":2781.961,"endTime":2788.554,"body":"on a deadlift."},{"startTime":2788.554,"endTime":2791.164,"body":"So you end up just checking the box."},{"startTime":2791.265,"endTime":2795.827,"body":"And checking the box never provides an optimal result."},{"startTime":2795.827,"endTime":2804.218,"body":"Whereas if you just have a back and biceps day, you're not crushed from doing heavy"},{"startTime":2795.827,"endTime":2804.218,"body":"triples on a deadlift and you can actually put."},{"startTime":2804.218,"endTime":2811.486,"body":"productive work into those those biceps as opposed to just like checking the box after"},{"startTime":2804.218,"endTime":2811.486,"body":"much heavier strength work."},{"startTime":2812.574,"endTime":2813.695,"body":"Yeah, dude, 100%."},{"startTime":2813.695,"endTime":2815.677,"body":"That was actually going to be my next point."},{"startTime":2815.677,"endTime":2824.794,"body":"And I was going to phrase it almost identical to the way you phrased it that the central"},{"startTime":2815.677,"endTime":2824.794,"body":"nervous system fatigue that comes from those big lifts has a mitigating effect on the"},{"startTime":2824.794,"endTime":2830.469,"body":"focus, energy and performance that you can put into the subsequent hypertrophy work that"},{"startTime":2824.794,"endTime":2830.469,"body":"follows."},{"startTime":2830.469,"endTime":2841.238,"body":"So I feel like if you're following that strength plus hypertrophy model, you're almost"},{"startTime":2830.469,"endTime":2841.238,"body":"going to be doing that with your number one objective being strength."},{"startTime":2841.238,"endTime":2849.118,"body":"because whichever thing you do first is going to be the one that absorbs the majority of"},{"startTime":2841.238,"endTime":2849.118,"body":"the stimulus that provides you the majority of your results."},{"startTime":2849.598,"endTime":2851.908,"body":"So no one would ever do that in reverse."},{"startTime":2851.908,"endTime":2859.018,"body":"No one would ever do hypertrophy work and then be like, well, now I'm gonna throw my"},{"startTime":2851.908,"endTime":2859.018,"body":"strength work in because, you know, hypertrophy is my main goal."},{"startTime":2859.018,"endTime":2863.388,"body":"Like that just sounds so silly to be like, I do my leg extensions, I do my hack squat."},{"startTime":2863.388,"endTime":2865.138,"body":"now I need to one rep max back squat."},{"startTime":2865.138,"endTime":2867.138,"body":"That makes a lot of sense."},{"startTime":2867.778,"endTime":2871.03,"body":"So anybody that is actually following that"},{"startTime":2871.03,"endTime":2875.791,"body":"power building model is doing so with strength essentially being the number one goal."},{"startTime":2875.791,"endTime":2877.212,"body":"And so that's fine."},{"startTime":2877.212,"endTime":2885.274,"body":"Like if you're a power lifter and you feel like doing some hypertrophy work could enhance"},{"startTime":2877.212,"endTime":2885.274,"body":"your power lifts, that's one way where I think that that model works."},{"startTime":2885.274,"endTime":2898.598,"body":"But for that person who's a ultimate objective is aesthetic, physique, increasing muscle"},{"startTime":2885.274,"endTime":2898.598,"body":"mass, et cetera, and they still have ties to these strength lifts, that person would"},{"startTime":2898.602,"endTime":2904.827,"body":"be benefited much more by separating out their hypertrophy and their strength work into"},{"startTime":2898.602,"endTime":2904.827,"body":"separate periods of time."},{"startTime":2905.609,"endTime":2909.852,"body":"So yeah, I don't know that there's like a whole ton to say beyond that."},{"startTime":2910.273,"endTime":2911.794,"body":"Where do we want to go from here?"},{"startTime":2912.65,"endTime":2916.142,"body":"Yeah, I think the what you were saying right there makes a lot of sense."},{"startTime":2916.142,"endTime":2919.213,"body":"Like this is the definition of like dissecting the goal."},{"startTime":2919.213,"endTime":2920.093,"body":"Right."},{"startTime":2920.153,"endTime":2930.328,"body":"And understanding which of those two has a higher priority focusing on that and then using"},{"startTime":2920.153,"endTime":2930.328,"body":"the other, which could probably come in is like, I don't want to call it like a deload,"},{"startTime":2930.328,"endTime":2937.571,"body":"but a probably more of like a psychological reprieve from the primary goal, because no one"},{"startTime":2930.328,"endTime":2937.571,"body":"stays 100 % motivated."},{"startTime":2937.571,"endTime":2938.811,"body":"Like, well, I can't say no one."},{"startTime":2938.811,"endTime":2940.866,"body":"I'm sure there are people that are like"},{"startTime":2940.866,"endTime":2950.734,"body":"year round and it would be probably nice if you're like finish a big powerlifting meet and"},{"startTime":2940.866,"endTime":2950.734,"body":"your body's like kind of beat up and your CNS is fried from all the heavy loads to take"},{"startTime":2950.734,"endTime":2962.914,"body":"like, hey, I'm gonna go eight weeks on this like lower intensity hypertrophy program to"},{"startTime":2950.734,"endTime":2962.914,"body":"take myself a break from all the heavy loads and resensitize my desires a little bit to"},{"startTime":2962.914,"endTime":2963.815,"body":"some of those goals."},{"startTime":2963.815,"endTime":2966.026,"body":"I think that works brilliantly."},{"startTime":2966.676,"endTime":2968.827,"body":"Yeah."},{"startTime":2969.667,"endTime":2977.911,"body":"I also, so in, my programming with the clients that I work with and with my group programs"},{"startTime":2969.667,"endTime":2977.911,"body":"and stuff, the majority of the time we spend is in hypertrophy."},{"startTime":2977.911,"endTime":2981.453,"body":"And that's because it's, it's just more conducive to lifestyle for most people."},{"startTime":2981.453,"endTime":2982.933,"body":"It's more forgiving."},{"startTime":2982.933,"endTime":2988.956,"body":"So if you're traveling for work, you have a family workouts, get moved around for a number"},{"startTime":2982.933,"endTime":2988.956,"body":"of various reasons."},{"startTime":2988.956,"endTime":2993.598,"body":"Hypertrophy is just going to be a stimulus that you can achieve more readily with."},{"startTime":2994.93,"endTime":2997.391,"body":"issues that come up as part of daily life."},{"startTime":2997.512,"endTime":3001.633,"body":"Strength requires a bit more of a regimented and structured approach."},{"startTime":3001.814,"endTime":3009.278,"body":"You kind of need to be using the same type of equipment environment, session to session as"},{"startTime":3001.814,"endTime":3009.278,"body":"best you can."},{"startTime":3010.199,"endTime":3016.812,"body":"And to one of the things that you said is that, you know, it's nice to break up the"},{"startTime":3010.199,"endTime":3016.812,"body":"monotony and the example that you used was a power lifter coming out of a power lifting"},{"startTime":3016.812,"endTime":3019.744,"body":"meeting being like, Hey, maybe I'll spend eight weeks on hypertrophy."},{"startTime":3019.864,"endTime":3023.796,"body":"I actually look at it as the opposite because the majority of the time that I spend in"},{"startTime":3023.796,"endTime":3027.307,"body":"my training or in programming for others is in fact in hypertrophy."},{"startTime":3027.307,"endTime":3034.049,"body":"And then the strength is the stepping outside of the norm and breaking up the monotony and"},{"startTime":3027.307,"endTime":3034.049,"body":"doing something different."},{"startTime":3034.289,"endTime":3042.212,"body":"And so in that case, we found that like four weeks, five weeks, six weeks, like you don't"},{"startTime":3034.289,"endTime":3042.212,"body":"need a ton of time, but just changing the movement patterns that you're focusing on,"},{"startTime":3042.212,"endTime":3048.726,"body":"changing the rep schemes you're focusing on and sort of changing the objective overall for"},{"startTime":3042.212,"endTime":3048.726,"body":"a few weeks."},{"startTime":3048.726,"endTime":3052.655,"body":"really has a lot of mental reprieve that can kind of reinvigorate you."},{"startTime":3052.655,"endTime":3062.846,"body":"So aside from any potentiation that may occur physically by doing strength and hypertrophy"},{"startTime":3052.655,"endTime":3062.846,"body":"cycles, you also have the sort of mental or psychological reprieve that keeps you fresh"},{"startTime":3062.846,"endTime":3065.341,"body":"and excited to come in each day and train."},{"startTime":3065.772,"endTime":3068.841,"body":"And I think that's the true benefit in it right there."},{"startTime":3069.162,"endTime":3069.646,"body":"Yeah."},{"startTime":3069.646,"endTime":3070.487,"body":"Yeah."},{"startTime":3070.762,"endTime":3071.155,"body":"All right."},{"startTime":3071.155,"endTime":3072.935,"body":"Should we move on to the third one here?"},{"startTime":3073.003,"endTime":3074.264,"body":"I think we should."},{"startTime":3074.264,"endTime":3076.265,"body":"So I'll tee this one up again for you."},{"startTime":3076.265,"endTime":3083.869,"body":"The hybrid athlete who wants to get cardio fit and build strength, hypertrophy, strength"},{"startTime":3076.265,"endTime":3083.869,"body":"slash hypertrophy at the same time."},{"startTime":3083.869,"endTime":3085.4,"body":"What's the best approach?"},{"startTime":3086.962,"endTime":3091.345,"body":"Yeah, so we actually did a whole episode on hybrid training a while ago."},{"startTime":3092.306,"endTime":3096.788,"body":"Not entirely sure what episode number that was, but you can search through it sometime in"},{"startTime":3092.306,"endTime":3096.788,"body":"the last year."},{"startTime":3098.73,"endTime":3103.243,"body":"you know, the hybrid athlete thing is gaining such popularity."},{"startTime":3103.243,"endTime":3105.934,"body":"So many people are looking to do both."},{"startTime":3105.995,"endTime":3116.962,"body":"And even people that aren't considering themselves hybrid athletes, kind of like yourself,"},{"startTime":3105.995,"endTime":3116.962,"body":"Strager, you're incorporating cardio on a significantly more regular basis."},{"startTime":3117.066,"endTime":3129.235,"body":"And so it's almost as if in some ways, like all of us are hybrid athletes, even though"},{"startTime":3117.066,"endTime":3129.235,"body":"your cardio is not necessarily in the pursuit of competition or performance, it's more in"},{"startTime":3129.235,"endTime":3130.556,"body":"the pursuit of health."},{"startTime":3130.556,"endTime":3133.478,"body":"It's a very fine line between those two."},{"startTime":3135.24,"endTime":3143.838,"body":"But the way you're doing it definitely creates less of an interference effect or anything"},{"startTime":3135.24,"endTime":3143.838,"body":"to almost, I would say even a non, no interference effect."},{"startTime":3143.838,"endTime":3155.078,"body":"And we, as we argued in the hybrid episode, even could accentuate your hypertrophy for a"},{"startTime":3143.838,"endTime":3155.078,"body":"number of reasons through improved cardiovascular conditioning, parasympathetic elevation,"},{"startTime":3155.078,"endTime":3159.366,"body":"a better recovery between sessions, et cetera, et cetera, a better nutrient partitioning."},{"startTime":3159.647,"endTime":3162.829,"body":"So a number of different reasons how doing it your way is great."},{"startTime":3162.829,"endTime":3171.894,"body":"think where things get complicated and where you have to be a little bit more nuanced in"},{"startTime":3162.829,"endTime":3171.894,"body":"the way that you put together the programming is for the person that says, Hey, I want to"},{"startTime":3171.894,"endTime":3172.542,"body":"gain"},{"startTime":3172.542,"endTime":3176.724,"body":"strength, hypertrophy, or some sort of muscle building objective."},{"startTime":3177.445,"endTime":3182.147,"body":"But with my cardio, I also have a performance objective."},{"startTime":3182.147,"endTime":3188.429,"body":"And so in my mind, when someone says I'm a hybrid athlete, it's not that they just do"},{"startTime":3182.147,"endTime":3188.429,"body":"cardio and they do weights."},{"startTime":3188.429,"endTime":3194.093,"body":"It's that they have performance objectives for each of those independently."},{"startTime":3194.473,"endTime":3196.694,"body":"And when you do it that way,"},{"startTime":3198.422,"endTime":3207.492,"body":"there's a lot of interference effect that can occur between the two if you're trying to"},{"startTime":3198.422,"endTime":3207.492,"body":"prioritize both at the same time, where both are your your angle or whatever."},{"startTime":3207.492,"endTime":3216.842,"body":"Like, yeah, I'm gonna go do this men's physique competition and get my upper body super"},{"startTime":3207.492,"endTime":3216.842,"body":"swole, but I'm also gonna go run 25 miles a week in preparation for a half marathon or"},{"startTime":3216.842,"endTime":3218.602,"body":"something along those lines."},{"startTime":3218.602,"endTime":3222.764,"body":"So I think that's a decent way of kind of opening it up and framing the conversation,"},{"startTime":3218.602,"endTime":3222.764,"body":"yeah."},{"startTime":3223.282,"endTime":3224.542,"body":"I think it's the perfect way."},{"startTime":3224.542,"endTime":3225.462,"body":"And that is the difference."},{"startTime":3225.462,"endTime":3229.034,"body":"Like I have no performance goals, anything like that."},{"startTime":3229.034,"endTime":3233.355,"body":"Like I'm going into my cardio sessions purely from a health standpoint."},{"startTime":3233.355,"endTime":3240.647,"body":"I know if I just make this hurt really badly, it will support me from a from a health"},{"startTime":3233.355,"endTime":3240.647,"body":"perspective and cardiovascularly."},{"startTime":3240.647,"endTime":3244.168,"body":"And that's like my metric there."},{"startTime":3244.168,"endTime":3251.948,"body":"But like you said, once you start chasing performance, it muddies the the the environment."},{"startTime":3251.948,"endTime":3263.074,"body":"a little bit and you may start to make some compromised decisions or sorry, make some"},{"startTime":3251.948,"endTime":3263.074,"body":"decisions that will compromise, you know, optimality in either as you kind of battle"},{"startTime":3263.074,"endTime":3266.206,"body":"stacking those those goals on top of each other."},{"startTime":3266.814,"endTime":3278.083,"body":"Yeah, so I'm sure you guys won't be surprised by my take on this, but much like the"},{"startTime":3266.814,"endTime":3278.083,"body":"strength and hypertrophy conversation that we just had, I think that periodizing out your"},{"startTime":3278.083,"endTime":3281.797,"body":"year also makes more sense if you're doing the hybrid athlete approach."},{"startTime":3281.797,"endTime":3289.783,"body":"So that's not to say that you have a period of time where you're just lifting and you"},{"startTime":3281.797,"endTime":3289.783,"body":"ignore all cardio, but it's like maybe during that time of year where you're focusing on"},{"startTime":3289.783,"endTime":3291.006,"body":"the weights more."},{"startTime":3291.006,"endTime":3296.89,"body":"your cardio looks a bit more like Aaron, where it's more of a health pursuit or call it"},{"startTime":3291.006,"endTime":3296.89,"body":"maintenance."},{"startTime":3297.03,"endTime":3307.817,"body":"And given what we know about maintenance volume research, you can maintain the majority of"},{"startTime":3297.03,"endTime":3307.817,"body":"your gains with significantly less volume than it took you to actually get those gains."},{"startTime":3307.817,"endTime":3318.355,"body":"And so we can harness the power of that research with that knowledge that we can spend six"},{"startTime":3307.817,"endTime":3318.355,"body":"months of the year potentially focusing on getting stronger, adding more muscle and making"},{"startTime":3318.355,"endTime":3320.798,"body":"our objective to build"},{"startTime":3320.798,"endTime":3323.419,"body":"so to speak in an anabolic state."},{"startTime":3323.499,"endTime":3334.505,"body":"because when you go to the point where you're now prioritizing cardio as the goal and your"},{"startTime":3323.499,"endTime":3334.505,"body":"performance driven and trying to improve race performance in some cardio pursuit, then now"},{"startTime":3334.505,"endTime":3338.148,"body":"we've reached a point where we're almost putting our body into a catabolic state."},{"startTime":3338.148,"endTime":3339.368,"body":"And that's certainly nuanced."},{"startTime":3339.368,"endTime":3342.329,"body":"Like that's not a, an umbrella statement."},{"startTime":3342.69,"endTime":3349.193,"body":"like even in my situation this last year, I biked for six months from March through"},{"startTime":3342.69,"endTime":3349.193,"body":"September."},{"startTime":3349.214,"endTime":3350.32,"body":"And I actually,"},{"startTime":3350.32,"endTime":3354.192,"body":"maintained or gained body weight because I was burning so much."},{"startTime":3354.192,"endTime":3355.274,"body":"was eating so much."},{"startTime":3355.274,"endTime":3358.557,"body":"So I wasn't actually in a catabolic state."},{"startTime":3358.557,"endTime":3364.972,"body":"And most interestingly now that I'm doing less cardio, I've, you know, gone down to my"},{"startTime":3358.557,"endTime":3364.972,"body":"three runs a week or whatever."},{"startTime":3364.972,"endTime":3370.907,"body":"So I'm doing cardio for an hour and a half or two hours a week instead of eight hours a"},{"startTime":3364.972,"endTime":3370.907,"body":"week."},{"startTime":3370.907,"endTime":3380.294,"body":"And I'm actually losing weight because, because I'm just not, my appetite isn't as ramped"},{"startTime":3370.907,"endTime":3380.294,"body":"up as it was when I was doing eight hours of cardio a week."},{"startTime":3380.626,"endTime":3391.654,"body":"so, so it is a bit confusing sometimes to say that cardio is catabolic and lifting is"},{"startTime":3380.626,"endTime":3391.654,"body":"anabolic because both of those are mediated by what nutrition we're putting into our body."},{"startTime":3392.615,"endTime":3394.476,"body":"as long as, as both are happening."},{"startTime":3394.476,"endTime":3403.518,"body":"So, ultimately all I'll finish this, this monologue by just saying that, when you"},{"startTime":3394.476,"endTime":3403.518,"body":"periodize the year,"},{"startTime":3403.518,"endTime":3410.741,"body":"You can more directly put yourself into an anabolic state during the period of time where"},{"startTime":3403.518,"endTime":3410.741,"body":"you're building and focusing on the weights."},{"startTime":3410.741,"endTime":3419.794,"body":"And you can accept that there's going to be a little bit of catabolism during the period"},{"startTime":3410.741,"endTime":3419.794,"body":"where you're focusing on your cardio pursuit, because let's be real, cardio is also"},{"startTime":3419.794,"endTime":3423.426,"body":"benefited by being a smaller human in most cases."},{"startTime":3423.686,"endTime":3433.32,"body":"Maybe rowing is would be the one where power actually really matters more, but something"},{"startTime":3423.686,"endTime":3433.32,"body":"like biking, running, Nordic skiing."},{"startTime":3433.458,"endTime":3442.342,"body":"Any of these ones where you have to take your body weight and go up a hill with your body"},{"startTime":3433.458,"endTime":3442.342,"body":"weight, much more benefit in being a smaller human."},{"startTime":3442.342,"endTime":3451.186,"body":"And so if the goal is performance-based cardio, you accept that there's a little bit of"},{"startTime":3442.342,"endTime":3451.186,"body":"catabolism that's gonna occur during that period of time."},{"startTime":3451.96,"endTime":3455.111,"body":"Yeah, I think it's wonderfully well put."},{"startTime":3455.111,"endTime":3463.535,"body":"I also think with this one too, and in many cases, right, we take the extremes and we try"},{"startTime":3455.111,"endTime":3463.535,"body":"to extrapolate them to us, right?"},{"startTime":3463.535,"endTime":3474.789,"body":"They take, I mean, I don't even wanna really go down this road, but you take the"},{"startTime":3463.535,"endTime":3474.789,"body":"sensationalist, the present day sensationalist social media content creator that takes"},{"startTime":3474.789,"endTime":3477.941,"body":"like a picture of some champion marathon runner."},{"startTime":3477.941,"endTime":3481.562,"body":"And they're like, see, this is why running's bad for your gains, right?"},{"startTime":3481.562,"endTime":3492.762,"body":"You're taking a 1 % or like freak athlete of the entire population of the world who"},{"startTime":3481.562,"endTime":3492.762,"body":"doesn't care about hypertrophy because they get paid millions of dollars to run marathons"},{"startTime":3492.762,"endTime":3493.462,"body":"really fast."},{"startTime":3493.462,"endTime":3504.162,"body":"And you're trying to apply it to like some 24 year old like software engineer who's in his"},{"startTime":3493.462,"endTime":3504.162,"body":"first year of lifting weights or something like it doesn't apply remotely."},{"startTime":3504.162,"endTime":3511.404,"body":"So it's again, understand that you're probably not at extremes and like, yes, you can."},{"startTime":3511.404,"endTime":3523.282,"body":"improve your cardio, you can probably improve your, is it a 5K runtime or whatever that"},{"startTime":3511.404,"endTime":3523.282,"body":"is, like while still building some muscle because you're still operating very much in the"},{"startTime":3523.282,"endTime":3538.492,"body":"middle, but as your performance, it starts to get out of that just like dead center"},{"startTime":3523.282,"endTime":3538.492,"body":"generalized zone, you're gonna wanna periodize because they aren't necessarily mutually"},{"startTime":3538.753,"endTime":3540.564,"body":"beneficial at the same"},{"startTime":3541.346,"endTime":3543.147,"body":"Yeah, no, really, really, really well said."},{"startTime":3543.147,"endTime":3552.269,"body":"I love the marathon example because like to your point, that person isn't following a"},{"startTime":3543.147,"endTime":3552.269,"body":"hypertrophy program and eating in caloric excess trying to build."},{"startTime":3552.269,"endTime":3557.431,"body":"They're literally doing everything they can to be a smaller human so that they can move"},{"startTime":3552.269,"endTime":3557.431,"body":"through space faster."},{"startTime":3557.431,"endTime":3569.17,"body":"And their training is almost entirely geared toward actually improving their running with"},{"startTime":3557.431,"endTime":3569.17,"body":"maybe a very small smattering of like some, some rehab based injury."},{"startTime":3569.17,"endTime":3571.802,"body":"injury, injury blocking."},{"startTime":3571.802,"endTime":3578.518,"body":"What is the injury prevention, injury prevention, type approach to any sort of weights"},{"startTime":3571.802,"endTime":3578.518,"body":"that they might do."},{"startTime":3578.518,"endTime":3579.899,"body":"So it's a very different human."},{"startTime":3579.899,"endTime":3581.62,"body":"That person's not periodizing their year year."},{"startTime":3581.62,"endTime":3583.862,"body":"Their year is, is marathoning."},{"startTime":3585.143,"endTime":3598.55,"body":"so in our example of, of our avatar, who's trying to do both, one of the issues that we"},{"startTime":3585.143,"endTime":3598.55,"body":"come across a lot is the interference effect of"},{"startTime":3598.55,"endTime":3600.59,"body":"the specific muscle group being worked."},{"startTime":3600.59,"endTime":3611.39,"body":"So I'm not talking globally systemic interference effect, because to Aaron's point, like I"},{"startTime":3600.59,"endTime":3611.39,"body":"really do think you could train for a 5k or some sort of 20 to 30 minute race and still"},{"startTime":3611.39,"endTime":3611.95,"body":"build muscle."},{"startTime":3611.95,"endTime":3614.05,"body":"And it should be a non-issue for the most part."},{"startTime":3614.05,"endTime":3622.55,"body":"But we do see some of this interference with, know, I just did a really hard, you know,"},{"startTime":3614.05,"endTime":3622.55,"body":"zone four, 5k the day before."},{"startTime":3622.55,"endTime":3624.62,"body":"And, and now my legs are a little sore."},{"startTime":3624.62,"endTime":3626.138,"body":"My calves are tight."},{"startTime":3626.138,"endTime":3633.103,"body":"and I'm supposed to go in and do this like hard leg day the next day, that's just probably"},{"startTime":3626.138,"endTime":3633.103,"body":"not the optimal place to put your leg day."},{"startTime":3633.724,"endTime":3641.048,"body":"Alternatively, you may not want to do your leg day and then do your really hard run the"},{"startTime":3633.724,"endTime":3641.048,"body":"day after leg day either."},{"startTime":3641.968,"endTime":3646.633,"body":"there's a little bit of nuance that goes into where you're placing that stuff."},{"startTime":3646.633,"endTime":3654.358,"body":"And that's just another reason why I love the periodization of the year instead, because"},{"startTime":3646.633,"endTime":3654.358,"body":"it almost mitigates the need to worry about."},{"startTime":3654.358,"endTime":3654.938,"body":"things like that."},{"startTime":3654.938,"endTime":3659.26,"body":"Like if you're in your build season where lifting weights is your focus, then you're still"},{"startTime":3654.938,"endTime":3659.26,"body":"going to run."},{"startTime":3659.26,"endTime":3659.58,"body":"Sure."},{"startTime":3659.58,"endTime":3666.563,"body":"Like you don't want to lose all your running gains, but you're probably not going to go"},{"startTime":3659.58,"endTime":3666.563,"body":"out and do like a 95 % effort 5k."},{"startTime":3667.724,"endTime":3673.186,"body":"or maybe you will, but that's once a week instead of being multiple days a week or"},{"startTime":3667.724,"endTime":3673.186,"body":"something along those lines."},{"startTime":3673.186,"endTime":3683.87,"body":"And it just, it allows you to bucket your stresses significantly more effectively, which"},{"startTime":3673.186,"endTime":3683.87,"body":"at the end of the day, not only allows you to create better results,"},{"startTime":3683.936,"endTime":3694.299,"body":"for your goals, but it also mitigates a lot of the pain points and frustration that could"},{"startTime":3683.936,"endTime":3694.299,"body":"occur by trying to combine these two year round."},{"startTime":3696.014,"endTime":3697.497,"body":"Very, very well said."},{"startTime":3699.505,"endTime":3701.908,"body":"I don't have anything else on the back end of this one."},{"startTime":3701.908,"endTime":3704.418,"body":"Is there anything else you wanted to add to this?"},{"startTime":3704.468,"endTime":3705.289,"body":"No, that's good."},{"startTime":3705.289,"endTime":3711.855,"body":"I'm glad the last two were a bit shorter because we kind of spent a good chunk of time on"},{"startTime":3705.289,"endTime":3711.855,"body":"that first one, which I think is honestly probably more relevant for the majority of"},{"startTime":3711.855,"endTime":3713.026,"body":"people anyways."},{"startTime":3713.826,"endTime":3721.883,"body":"Yeah, so I mean, to kind of wrap this one up, like there is going to be that sticking"},{"startTime":3713.826,"endTime":3721.883,"body":"point in any thing with the the goal related."},{"startTime":3721.883,"endTime":3734.286,"body":"And if you're at that sticking point, it's just the gentle reminder that that is exactly"},{"startTime":3721.883,"endTime":3734.286,"body":"where you need to be and to get a significant or substantial amount of of."},{"startTime":3735.876,"endTime":3737.607,"body":"Keepable progress, right?"},{"startTime":3737.607,"endTime":3747.656,"body":"Long-term remaining progress, whatever that word is I'm searching for there, you need to"},{"startTime":3737.607,"endTime":3747.656,"body":"get through and push through that discomfort point."},{"startTime":3747.656,"endTime":3750.518,"body":"hopefully that helps for the New Year stuff."},{"startTime":3750.518,"endTime":3754.621,"body":"Of course, any follow-ups, you can ping either Brian or myself on Instagram."},{"startTime":3754.621,"endTime":3760.886,"body":"And next week, Brian, I think we are going to do our Instagram December Q \u0026A for the final"},{"startTime":3754.621,"endTime":3760.886,"body":"one of the year, is that correct?"},{"startTime":3761.27,"endTime":3762.15,"body":"Yep, correct."},{"startTime":3762.15,"endTime":3766.29,"body":"And then I think after that, I believe I'm two weeks off."},{"startTime":3766.29,"endTime":3772.21,"body":"So we would be back in whatever the in early January would be."},{"startTime":3772.21,"endTime":3772.87,"body":"So."},{"startTime":3772.87,"endTime":3774.43,"body":"Yeah, 2025."},{"startTime":3774.43,"endTime":3777.469,"body":"So we're what was this episode 176 or something?"},{"startTime":3777.469,"endTime":3785.966,"body":"So we'll have been through 177 episodes in in four years, which is pretty crazy."},{"startTime":3786.276,"endTime":3787.428,"body":"Pretty crazy."},{"startTime":3787.986,"endTime":3788.66,"body":"Yep."},{"startTime":3788.66,"endTime":3790.383,"body":"We'll hit that next year, which will be cool."},{"startTime":3790.383,"endTime":3793.628,"body":"yeah, we'll come back with the December Q and A next week."},{"startTime":3793.628,"endTime":3796.843,"body":"And we've already got four questions from DMs from people."},{"startTime":3796.843,"endTime":3803.292,"body":"So really, really great four questions already on the books and hopefully we'll have some"},{"startTime":3796.843,"endTime":3803.292,"body":"more quality ones come in."},{"startTime":3804.142,"endTime":3804.725,"body":"Definitely."},{"startTime":3804.725,"endTime":3806.361,"body":"As always guys, thank you for listening."},{"startTime":3806.361,"endTime":3808.699,"body":"Like Brian said, we'll talk to you next week."}]}