{"version":"1.0.0","segments":[{"startTime":25.07,"endTime":26.09,"body":"What is going on guys?"},{"startTime":26.09,"endTime":27.402,"body":"Happy Monday or Tuesday."},{"startTime":27.402,"endTime":29.003999999999998,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.003999999999998,"endTime":35.3,"body":"Today's episode 180 January 2025 Instagram Q \u0026A."},{"startTime":35.3,"endTime":42.959,"body":"So we have a shorter list of questions, which means we can add a little bit of additional"},{"startTime":35.3,"endTime":42.959,"body":"context in answering them, which I definitely do not hate."},{"startTime":42.959,"endTime":48.824,"body":"But as always, before we get into the nuts and bolts of today's episode, Brian, do you"},{"startTime":42.959,"endTime":48.824,"body":"have any updates for us?"},{"startTime":49.025999999999996,"endTime":51.236999999999995,"body":"Yeah, three quick updates for you guys."},{"startTime":51.418,"endTime":60.285,"body":"Number one, just spent last night with my buddy Greg editing the new episode of the Life"},{"startTime":51.418,"endTime":60.285,"body":"Reflected podcast."},{"startTime":60.365,"endTime":72.275,"body":"And Aaron was so nice as to let me know what I'm supposed to do with these crazy"},{"startTime":60.365,"endTime":72.275,"body":"timestamps and how to get them into the episode as we send it out to all the different"},{"startTime":72.275,"endTime":73.326,"body":"platforms and stuff."},{"startTime":73.326,"endTime":75.49799999999999,"body":"So I think we're finally ready to go."},{"startTime":75.49799999999999,"endTime":78.672,"body":"And the plan is to publish Life Reflected episode one."},{"startTime":78.672,"endTime":82.453,"body":"on Monday or Tuesday, so February 3rd or 4th."},{"startTime":82.513,"endTime":87.854,"body":"So by the time this episode comes out, hopefully Life Reflected podcast is also out."},{"startTime":88.075,"endTime":96.347,"body":"I'm really excited about the new project, really cool first episode, and I hope you guys"},{"startTime":88.075,"endTime":96.347,"body":"listen to it, check it out, let me know what you think, provide some feedback, all that"},{"startTime":96.347,"endTime":98.067,"body":"good stuff."},{"startTime":98.067,"endTime":101.938,"body":"Second update, today is my daughter's fifth birthday."},{"startTime":102.659,"endTime":107.906,"body":"Not a big deal for most people, because it's just my daughter and it's her fifth birthday,"},{"startTime":102.659,"endTime":107.906,"body":"but to her,"},{"startTime":107.906,"endTime":108.976,"body":"Huge deal."},{"startTime":108.976,"endTime":113.698,"body":"She is finishing up preschool, gonna be starting kindergarten next year."},{"startTime":113.698,"endTime":115.538,"body":"She said she already feels like she's six."},{"startTime":115.538,"endTime":117.299,"body":"So you got that."},{"startTime":117.299,"endTime":123.321,"body":"But either way, just excited to celebrate her and looking forward to the day with her."},{"startTime":123.321,"endTime":126.262,"body":"And then let's see, final update here."},{"startTime":126.302,"endTime":133.94400000000002,"body":"We had some decent weather after 12 inches of snow last week where it was like 47 and"},{"startTime":126.302,"endTime":133.94400000000002,"body":"sunny a few days ago."},{"startTime":133.98399999999998,"endTime":144.21699999999998,"body":"and the snow was still frozen and packed down because it was frozen the night before, but"},{"startTime":133.98399999999998,"endTime":144.21699999999998,"body":"47 during the day, perfect conditions to get out on my mountain bike and go for a snow"},{"startTime":144.21699999999998,"endTime":145.128,"body":"ride."},{"startTime":145.128,"endTime":154.551,"body":"So I posted a little clip of that on my story, but these snow rides in the middle of"},{"startTime":145.128,"endTime":154.551,"body":"winter on these days that are warmer than expected, they just bring me so much joy."},{"startTime":154.551,"endTime":158.372,"body":"Just being outside in the elements, getting to bike again."},{"startTime":158.52,"endTime":166.815,"body":"The dealing with like the snow is also fun because it changes the dynamic of biking so"},{"startTime":158.52,"endTime":166.815,"body":"that it's not just straightforward and backward."},{"startTime":166.815,"endTime":170.808,"body":"You really have to deal with the elements and be a little bit more athletic."},{"startTime":172.509,"endTime":176.422,"body":"I went for a hundred minutes and, that's the longest snow ride I've ever done."},{"startTime":176.422,"endTime":177.553,"body":"So that was great."},{"startTime":177.553,"endTime":183.244,"body":"And then, I lifted the next day and, yesterday"},{"startTime":183.244,"endTime":190.468,"body":"I went for a 6.1 mile run, which is the longest run of my life."},{"startTime":190.629,"endTime":192.951,"body":"cardio game is doing all right."},{"startTime":192.951,"endTime":193.741,"body":"Felt good."},{"startTime":193.741,"endTime":194.982,"body":"Body's feeling pretty good."},{"startTime":194.982,"endTime":202.667,"body":"Low back is healing slowly and feeling good about everything, man."},{"startTime":202.667,"endTime":205.799,"body":"We got another like week of forties and fifties here."},{"startTime":205.799,"endTime":207.85,"body":"So hopefully get outside and"},{"startTime":208.836,"endTime":210.278,"body":"just looking forward to winter ending."},{"startTime":210.278,"endTime":215.5,"body":"I know that's not a problem you're dealing with over in Bali, but it's been long so far"},{"startTime":210.278,"endTime":215.5,"body":"here."},{"startTime":215.5,"endTime":222.123,"body":"So I'm ready to get to some warmer weather and then I'll be heading out to San Diego in"},{"startTime":215.5,"endTime":222.123,"body":"the middle of February."},{"startTime":222.123,"endTime":224.336,"body":"So nice little trip to break things up."},{"startTime":224.336,"endTime":225.718,"body":"But that's really all I got, man."},{"startTime":225.718,"endTime":227.99,"body":"What is going on in Aaron's world?"},{"startTime":228.784,"endTime":238.582,"body":"So I finally got some got enough of the immediate work things done that needed to be like"},{"startTime":228.784,"endTime":238.582,"body":"really hands on for me at the gym and then could get I got a couple good training sessions"},{"startTime":238.582,"endTime":240.674,"body":"in which is really really fun."},{"startTime":240.674,"endTime":251.913,"body":"Jackson and I got a really solid push session in on Monday I believe it was either Sunday"},{"startTime":240.674,"endTime":251.913,"body":"or Monday and then Kyle Baxter who we had on the podcast who's I think he was our most"},{"startTime":251.913,"endTime":258.56600000000003,"body":"recent guest back in episode 162."},{"startTime":258.832,"endTime":260.332,"body":"He was in town to him and I trained legs."},{"startTime":260.332,"endTime":264.592,"body":"It was the first day training legs and first time like touching some of the leg equipment"},{"startTime":260.332,"endTime":264.592,"body":"and undefeated."},{"startTime":264.592,"endTime":266.692,"body":"And I was quite pleased with some of it."},{"startTime":266.692,"endTime":268.392,"body":"So that was really, really cool."},{"startTime":268.41200000000003,"endTime":276.252,"body":"Our gym leco leg extension is super lengthened, like almost too much where it's like kind"},{"startTime":268.41200000000003,"endTime":276.252,"body":"of hard to get into position."},{"startTime":276.252,"endTime":278.632,"body":"It goes all the way back."},{"startTime":278.832,"endTime":281.692,"body":"It's one of the best leg extensions I've ever used."},{"startTime":281.692,"endTime":288.692,"body":"So that just had me like grinning ear to ear because like when everyone when everyone"},{"startTime":281.692,"endTime":288.692,"body":"comes into the gym, they're going to use the leg extension."},{"startTime":288.74,"endTime":295.476,"body":"This is fucking great, you know, and that makes me really happy knowing that like people"},{"startTime":288.74,"endTime":295.476,"body":"are going to be really pumped about some of the equipment."},{"startTime":295.476,"endTime":295.886,"body":"So."},{"startTime":295.886,"endTime":305.412,"body":"Does the, so in that it's lengthened, it's not just that it allows you to get more"},{"startTime":295.886,"endTime":305.412,"body":"lengthened, but also potentially that it's harder at the bottom and then it gets slightly"},{"startTime":305.412,"endTime":308.864,"body":"easier at the top, or is it more of like an even resistance profile?"},{"startTime":309.12,"endTime":313.603,"body":"It's pretty even, but there's a counterbalance on it."},{"startTime":313.803,"endTime":318.927,"body":"So as you're nearing the top, it does give you a little bit of a deload at the top."},{"startTime":318.927,"endTime":322.389,"body":"it's not like it's pretty even."},{"startTime":323.21,"endTime":328.353,"body":"But based on how the counterbalance would, I think it is harder in the lengthened."},{"startTime":329.154,"endTime":330.055,"body":"Yeah."},{"startTime":330.075,"endTime":330.365,"body":"Yeah."},{"startTime":330.365,"endTime":333.918,"body":"But like I let it just two sets and my quads were blown up."},{"startTime":333.918,"endTime":335.359,"body":"It was really, really cool."},{"startTime":335.359,"endTime":336.62,"body":"It's so smooth."},{"startTime":336.62,"endTime":337.454,"body":"was."},{"startTime":337.454,"endTime":338.945,"body":"I was like grinning ear to ear from it."},{"startTime":338.945,"endTime":341.197,"body":"So that's the good."},{"startTime":341.197,"endTime":344.509,"body":"The bad is I have Bolly belly really badly."},{"startTime":345.631,"endTime":353.677,"body":"And what that is is just like soft speak for an intestinal infection, which is like"},{"startTime":345.631,"endTime":353.677,"body":"incredibly common here."},{"startTime":353.818,"endTime":356.019,"body":"But this one just will not fuck off."},{"startTime":356.019,"endTime":367.108,"body":"So as you were giving your updates, I was literally messaging with like an online pharmacy"},{"startTime":356.019,"endTime":367.108,"body":"who's going to deliver me some antibiotics tonight now because I'm on like my fifth day of"},{"startTime":367.118,"endTime":371.807,"body":"Man, I feel like you get this at least once a year."},{"startTime":372.086,"endTime":374.88,"body":"Mm It's like incredibly common here in Bali."},{"startTime":374.88,"endTime":381.388,"body":"It's if you make a Bali trip and you don't get it, it's like the gods were on your side."},{"startTime":381.388,"endTime":385.342,"body":"But it's like even like the locals and stuff still get it, which is really why."},{"startTime":385.59,"endTime":393.82,"body":"It's like even more significant than when you go to Mexico and you end up with like, I"},{"startTime":385.59,"endTime":393.82,"body":"don't know what they call it, Montezuma's revenge or whatever."},{"startTime":393.82,"endTime":394.371,"body":"Yeah."},{"startTime":394.371,"endTime":394.751,"body":"similar."},{"startTime":394.751,"endTime":395.982,"body":"Yeah."},{"startTime":395.982,"endTime":406.577,"body":"But I mean, same thing like, you know, we can't, we can't drink the water here, like very"},{"startTime":395.982,"endTime":406.577,"body":"similar to Mexico or other other countries or places where the water is not safe to drink."},{"startTime":406.577,"endTime":408.654,"body":"And there's just like contamination is"},{"startTime":408.654,"endTime":415.598,"body":"So how severe is that in the sense that like, if you're washing vegetables in tap water,"},{"startTime":408.654,"endTime":415.598,"body":"is that as big of a problem as drinking the tap water?"},{"startTime":415.598,"endTime":422.538,"body":"I would imagine significantly less because you're consuming significantly less volume if"},{"startTime":415.598,"endTime":422.538,"body":"you were washing the vegetables."},{"startTime":423.02,"endTime":430.29,"body":"I don't think they're washing the vegetables in the tap water, however, but you can't"},{"startTime":423.02,"endTime":430.29,"body":"quote me on that one because I'm not sure."},{"startTime":430.452,"endTime":430.923,"body":"Yeah."},{"startTime":430.923,"endTime":431.598,"body":"interesting."},{"startTime":431.598,"endTime":434.469,"body":"Yeah, hopefully next Tuesday, that will be behind me."},{"startTime":434.469,"endTime":439.622,"body":"That would be great if that was the case, because I can't keep any food in and that is"},{"startTime":434.469,"endTime":439.622,"body":"unpleasant."},{"startTime":439.622,"endTime":441.223,"body":"And I'm really hungry."},{"startTime":441.223,"endTime":443.844,"body":"But eating just comes with pain."},{"startTime":444.064,"endTime":448.236,"body":"So yeah, that's it for me, unfortunately."},{"startTime":448.302,"endTime":449.013,"body":"Alright, cool."},{"startTime":449.013,"endTime":453.508,"body":"Well, let's do some Q \u0026A's and then I'll go make french toast for my daughter for"},{"startTime":449.013,"endTime":453.508,"body":"breakfast."},{"startTime":454.414,"endTime":455.256,"body":"do it."},{"startTime":455.256,"endTime":456.668,"body":"So I'll kick this one over to you."},{"startTime":456.668,"endTime":467.437,"body":"If you have a weaker side, is it better to do a movement for the weaker side first and"},{"startTime":456.668,"endTime":467.437,"body":"then match reps on the stronger side or to use rest pause to achieve reps equal to the"},{"startTime":467.437,"endTime":468.149,"body":"stronger side?"},{"startTime":468.149,"endTime":471.16,"body":"Yeah, so I actually love I love this question."},{"startTime":471.18,"endTime":476.551,"body":"I've written a blog about this exact issue on the paragon training methods website."},{"startTime":476.551,"endTime":481.713,"body":"So if you search like single limb or something along those lines, that should pop up."},{"startTime":481.713,"endTime":484.043,"body":"But while we're here, I may as well just talk about it."},{"startTime":484.043,"endTime":488.675,"body":"So I think there's actually a number of different ways you can handle this."},{"startTime":488.675,"endTime":492.736,"body":"So this person laid out two of the ways which would be number one."},{"startTime":492.736,"endTime":495.966,"body":"Okay, we'll assume my left arm is weaker."},{"startTime":496.247,"endTime":497.665,"body":"That's my offhand."},{"startTime":497.665,"endTime":510.594,"body":"So do I do to failure with my left arm first and then no matter what number of reps I get,"},{"startTime":497.665,"endTime":510.594,"body":"I just match it on the right understanding that the right might be one or two RIR while"},{"startTime":510.594,"endTime":512.184,"body":"the left is failure."},{"startTime":512.365,"endTime":513.216,"body":"That's a great approach."},{"startTime":513.216,"endTime":520.61,"body":"I think that's honestly my most recommended approach when it comes to these type of issues"},{"startTime":513.216,"endTime":520.61,"body":"or concerns."},{"startTime":520.951,"endTime":526.934,"body":"The other question was maybe, or the other example was maybe I would start with my"},{"startTime":527.255,"endTime":530.658,"body":"strong arm go to failure or whatever that is."},{"startTime":530.658,"endTime":541.959,"body":"So say you get 12 reps with your strong arm, but then you go over to your weak arm and now"},{"startTime":530.658,"endTime":541.959,"body":"you can only get 10 reps, but you match the 12 by doing rest pause sets or something like"},{"startTime":541.959,"endTime":543.811,"body":"that to get to the same number of reps."},{"startTime":543.811,"endTime":545.512,"body":"Also a great solution."},{"startTime":546.594,"endTime":551.849,"body":"the other one that I would consider along the same lines as the rest pause is to"},{"startTime":551.849,"endTime":555.972,"body":"match the total number of reps to the strong arm by doing partials with the weak arm."},{"startTime":555.972,"endTime":560.165,"body":"So you do 12 with the strong arm, you go to the weak arm, you do 10, and then you hit two"},{"startTime":555.972,"endTime":560.165,"body":"partials."},{"startTime":560.165,"endTime":561.919,"body":"Boom, you're kind of at 12."},{"startTime":562.187,"endTime":563.407,"body":"All of those are great."},{"startTime":563.407,"endTime":568.831,"body":"I think the nuance comes into when you would apply one versus another."},{"startTime":568.831,"endTime":574.716,"body":"So partials are primarily only going to want to be done on a short overloaded movement."},{"startTime":574.716,"endTime":579.999,"body":"If you're doing a single leg squat with one leg,"},{"startTime":580.009,"endTime":583.181,"body":"And then you're like, well, I need to do partials and match with my other leg."},{"startTime":583.181,"endTime":589.354,"body":"You're you're in for some shit because once you get to the bottom and fail with your bad"},{"startTime":583.181,"endTime":589.354,"body":"leg, you're not getting back up again."},{"startTime":589.354,"endTime":590.745,"body":"You're not doing partials."},{"startTime":590.745,"endTime":594.724,"body":"So the other consideration is."},{"startTime":594.724,"endTime":606.153,"body":"whether where you are in your cycle and whether you want the additional fatigue that might"},{"startTime":594.724,"endTime":606.153,"body":"come with taking one of your limbs past failure."},{"startTime":607.775,"endTime":610.938,"body":"So I think those are primarily the considerations."},{"startTime":610.938,"endTime":615.712,"body":"I am glad to go into further detail from there."},{"startTime":615.712,"endTime":618.065,"body":"But what kind of thoughts do you have on the question?"},{"startTime":618.065,"endTime":621.267,"body":"I mean, I'll tell Pete, I'll give my answer of what I do."},{"startTime":621.267,"endTime":625.785,"body":"I perform the weaker side first because it's a weaker side."},{"startTime":625.785,"endTime":630.302,"body":"I typically require or like to think I require a little bit more like concentration."},{"startTime":630.302,"endTime":634.264,"body":"And I want to stack the odds in the favor of improving the weaker side."},{"startTime":634.264,"endTime":635.134,"body":"Right."},{"startTime":635.815,"endTime":637.016,"body":"So that's what I do."},{"startTime":637.016,"endTime":643.409,"body":"And then I, I don't stop the stronger side at the at the the reps."},{"startTime":643.409,"endTime":646.307,"body":"But it's it's never a massive difference."},{"startTime":646.307,"endTime":655.983,"body":"If anything, maybe two reps, you know, and in the movements that come to mind, you're like"},{"startTime":646.307,"endTime":655.983,"body":"a single arm, unilateral pull down, like supported cable pull down."},{"startTime":655.983,"endTime":659.605,"body":"My left arm is like one to two reps stronger than my right."},{"startTime":659.966,"endTime":665.309,"body":"The other one that comes to mind is any kind of like tricep extension, unilateral tricep"},{"startTime":659.966,"endTime":665.309,"body":"extension."},{"startTime":665.309,"endTime":671.984,"body":"My right arm is stronger than my left and it's my non dominant arm, which is very, very"},{"startTime":665.309,"endTime":671.984,"body":"strange, but true."},{"startTime":671.984,"endTime":676.878,"body":"It's just, one of those things I think any approach is probably fine."},{"startTime":676.878,"endTime":681.771,"body":"It's not something that I think requires a massive amount of attention."},{"startTime":681.771,"endTime":690.34,"body":"I do really like the perform the strong arm first method so that you know what your"},{"startTime":681.771,"endTime":690.34,"body":"baseline is and then you perform like the partials or rest pause to match."},{"startTime":690.34,"endTime":692.338,"body":"I think that's a wonderful approach."},{"startTime":692.799,"endTime":700.704,"body":"But for me personally, I found I like performing the weak side first because I'm fresher"},{"startTime":692.799,"endTime":700.704,"body":"in my mind is not yet consumed at all."},{"startTime":700.794,"endTime":702.305,"body":"Yeah, no, I like that a lot."},{"startTime":702.305,"endTime":709.179,"body":"I actually would say that there's a fourth option and this just reminded me that this is"},{"startTime":702.305,"endTime":709.179,"body":"actually the way that I usually do it."},{"startTime":709.179,"endTime":712.13,"body":"So, maybe this, you know, helps a little bit."},{"startTime":712.13,"endTime":720.295,"body":"I actually really prefer to do the weak side first, then go to the strong side, let the"},{"startTime":712.13,"endTime":720.295,"body":"strong side go to failure."},{"startTime":720.295,"endTime":727.138,"body":"So that might mean I get two reps more than the weak side, but then I go back to the weak"},{"startTime":720.295,"endTime":727.138,"body":"side after the strong side."},{"startTime":727.138,"endTime":730.596,"body":"So as an example would be I'm doing one arm tricep extensions,"},{"startTime":730.596,"endTime":730.866,"body":"Okay."},{"startTime":730.866,"endTime":731.777,"body":"I use my left arm."},{"startTime":731.777,"endTime":732.698,"body":"I bang out 10 reps."},{"startTime":732.698,"endTime":733.518,"body":"I'm at failure."},{"startTime":733.518,"endTime":737.642,"body":"Go to my right arm, get 12 reps at failure, two rep discrepancy."},{"startTime":737.642,"endTime":738.983,"body":"Come back to the weak side."},{"startTime":738.983,"endTime":745.848,"body":"But now that the weak side has had this more extended break, it's not really like a rest"},{"startTime":738.983,"endTime":745.848,"body":"pause per se."},{"startTime":745.848,"endTime":747.35,"body":"It's like I did my whole right arm."},{"startTime":747.35,"endTime":749.511,"body":"So I had 30, 40 seconds of rest."},{"startTime":749.511,"endTime":750.672,"body":"Come back to the left arm."},{"startTime":750.672,"endTime":753.715,"body":"I might get another five or six reps on the left side."},{"startTime":753.715,"endTime":760.63,"body":"So now I feel like I've gotten extra volume and extra stimulus in for the weak side, which"},{"startTime":753.715,"endTime":760.63,"body":"is kind of what I want."},{"startTime":760.853,"endTime":764.723,"body":"and it actually achieved more reps than I did on the strong side."},{"startTime":764.805,"endTime":769.026,"body":"And so that's kind of an approach that I will often take when it comes to this type of"},{"startTime":764.805,"endTime":769.026,"body":"thing."},{"startTime":769.288,"endTime":771.089,"body":"Quick little follow up on that."},{"startTime":771.089,"endTime":782.956,"body":"Do you find that in that manner that the weaknesses or reps ever get closer from the"},{"startTime":771.089,"endTime":782.956,"body":"imbalance or do you find that kind of just perpetually the one arm is like a rep or two"},{"startTime":782.956,"endTime":783.886,"body":"stronger?"},{"startTime":784.398,"endTime":793.741,"body":"Well, if you guys remember, I did a one arm training experiment about a year ago where I"},{"startTime":784.398,"endTime":793.741,"body":"only trained my left arm for six months and didn't train my right arm directly at all for"},{"startTime":793.741,"endTime":794.831,"body":"six months."},{"startTime":794.831,"endTime":796.591,"body":"We did a full episode recapping this."},{"startTime":796.591,"endTime":801.612,"body":"If you guys go back and search the podcast a year and a half ago or so."},{"startTime":803.213,"endTime":813.496,"body":"But in that experiment that I did where I literally didn't train my right arm for the"},{"startTime":803.213,"endTime":813.496,"body":"entire six months, at the end of the six months, my arms were even in strength."},{"startTime":814.744,"endTime":825.179,"body":"never actually even in size, my right arm still remained larger than my left arm slightly"},{"startTime":814.744,"endTime":825.179,"body":"despite the fact that I was only training my left arm, but in strength, which is more a"},{"startTime":825.179,"endTime":827.51,"body":"factor of like coordination and skill."},{"startTime":827.751,"endTime":833.273,"body":"I did reach a point at the end of that experiment where both arms were equal in my testing"},{"startTime":827.751,"endTime":833.273,"body":"that I did at the end."},{"startTime":833.273,"endTime":839.376,"body":"However, two or three weeks later, after going back to training both arms regularly again,"},{"startTime":839.512,"endTime":844.318,"body":"It was right back to the imbalance that was which was my right arm is one to two reps"},{"startTime":839.512,"endTime":844.318,"body":"stronger than my left."},{"startTime":844.318,"endTime":851.709,"body":"So all of the six months of spirit experimenting that I did left me with nothing after you"},{"startTime":844.318,"endTime":851.709,"body":"actually go back to training both equally."},{"startTime":851.709,"endTime":852.941,"body":"Well, at least you have the information."},{"startTime":852.941,"endTime":858.594,"body":"I wouldn't say nothing, knowledge gained or perspective gained on it."},{"startTime":858.594,"endTime":868.831,"body":"I think ultimately like we all have these inherent imbalances and they're not imbalances"},{"startTime":858.594,"endTime":868.831,"body":"in the way that the media likes to scare you that if you're imbalanced, you're gonna get"},{"startTime":868.831,"endTime":872.444,"body":"injured and your body's gonna be lopsided and like all of this stuff."},{"startTime":872.444,"endTime":875.046,"body":"It's just not that big of a concern."},{"startTime":875.046,"endTime":876.987,"body":"It's just natural, it's inherent."},{"startTime":876.987,"endTime":880.309,"body":"So like I just wouldn't worry about it too much."},{"startTime":880.309,"endTime":885.667,"body":"And if you wanna do a little bit of extra work for the weak side to..."},{"startTime":885.667,"endTime":893.843,"body":"in your brain feel like you're doing a little more and volume is the main driver of"},{"startTime":885.667,"endTime":893.843,"body":"hypertrophy and all of that good stuff, then I think it makes sense to do one of the"},{"startTime":893.843,"endTime":896.387,"body":"versions that we discussed."},{"startTime":897.105,"endTime":898.658,"body":"Yeah, really well put."},{"startTime":899.619,"endTime":900.97,"body":"Should I kick this one over to you?"},{"startTime":900.97,"endTime":901.62,"body":"It's so long."},{"startTime":901.62,"endTime":904.271,"body":"All right."},{"startTime":904.272,"endTime":907.494,"body":"Hoping you can discuss training the same muscle group two days in a row."},{"startTime":907.494,"endTime":914.578,"body":"For context, I lift at home in a much more consistent if I do 25 minutes, five days a week"},{"startTime":907.494,"endTime":914.578,"body":"than longer sessions less frequently."},{"startTime":914.578,"endTime":918.851,"body":"That typically means two to three movements per day, although the movements don't repeat"},{"startTime":914.578,"endTime":918.851,"body":"two days in a row."},{"startTime":918.851,"endTime":920.091,"body":"The overlapping muscles do."},{"startTime":920.091,"endTime":926.499,"body":"For example, I currently have lat pull down rear delt rows and overhead press on"},{"startTime":920.091,"endTime":926.499,"body":"consecutive days."},{"startTime":926.499,"endTime":935.776,"body":"Another example is if I do day one of my program after day five and take a rest day later"},{"startTime":926.499,"endTime":935.776,"body":"in the week, then I do hamstring curls followed by RDLs the next day."},{"startTime":935.776,"endTime":940.139,"body":"I feel recovered, no injuries, still making progress after 2.5 years."},{"startTime":940.159,"endTime":941.861,"body":"Any concerns with this type of setup?"},{"startTime":941.861,"endTime":942.492,"body":"Thank you."},{"startTime":942.492,"endTime":946.794,"body":"I mean, do I think it's optimal or best?"},{"startTime":946.794,"endTime":957.859,"body":"No, but you said it yourself, like I am much more consistent if I do 25 minutes, five days"},{"startTime":946.794,"endTime":957.859,"body":"per week than if I take longer sessions more frequently."},{"startTime":957.859,"endTime":966.242,"body":"And what we know when it comes to hypertrophy, nutrition, fat loss, all these things,"},{"startTime":957.859,"endTime":966.242,"body":"consistency is the single most important thing."},{"startTime":966.242,"endTime":970.762,"body":"So I think for that reason, if you're, if you,"},{"startTime":970.762,"endTime":977.214,"body":"And because since you're only doing two or three exercises per day, your volume is low"},{"startTime":970.762,"endTime":977.214,"body":"enough that you should be."},{"startTime":977.432,"endTime":985.696,"body":"I mean, if I think if you let's say you did like pull ups, you know, whatever, like"},{"startTime":977.432,"endTime":985.696,"body":"pronated pull ups Monday and then on Tuesday, you're going to do pronated pull ups."},{"startTime":985.696,"endTime":989.757,"body":"I don't think you're going to be making progress on Monday's reps on Tuesday."},{"startTime":989.757,"endTime":999.88,"body":"But as long as there is enough of a variation that it's not the exact, you know, same"},{"startTime":989.757,"endTime":999.88,"body":"movement pattern, same exercise, I don't see it being an issue."},{"startTime":1000.18,"endTime":1006.203,"body":"The interesting part into here was the hamstring curls followed by RDLs the next day."},{"startTime":1006.203,"endTime":1010.164,"body":"That I think may have some inhibitory effect."},{"startTime":1010.164,"endTime":1012.665,"body":"It depends on what recovery is like."},{"startTime":1012.665,"endTime":1023.87,"body":"But because it's a hamstring curl first and then an RDL, I think it would have, and that's"},{"startTime":1012.665,"endTime":1023.87,"body":"because it's a short overload on day one followed by a lengthened overload on day two."},{"startTime":1023.87,"endTime":1029.432,"body":"The short overload is going to be less fatiguing, so your recovery timeline is typically"},{"startTime":1023.87,"endTime":1029.432,"body":"less."},{"startTime":1029.9009999999998,"endTime":1038.1480000000001,"body":"But if you're continuing to progress, I just don't again, is it is it the best way things"},{"startTime":1029.9009999999998,"endTime":1038.1480000000001,"body":"could be absolutely designed?"},{"startTime":1038.1480000000001,"endTime":1040.871,"body":"No, but what's most important is you're consistent."},{"startTime":1040.871,"endTime":1046.856,"body":"And I think that is what is going to be the most predictable predicting factor for you."},{"startTime":1047.616,"endTime":1049.136,"body":"Yeah, really well answered."},{"startTime":1049.136,"endTime":1052.696,"body":"You took pretty much everything I was going to say out of my brain."},{"startTime":1052.716,"endTime":1054.316,"body":"So, um, thank you for that."},{"startTime":1054.316,"endTime":1068.336,"body":"But also I do want to just take a moment and reflect on my experience with full body"},{"startTime":1054.316,"endTime":1068.336,"body":"training because I did this in 2019, 2020 for just a few months."},{"startTime":1068.336,"endTime":1070.836,"body":"And I think I actually talked about it."},{"startTime":1070.836,"endTime":1075.582,"body":"We did an episode on, on full body training on the podcast in the first year at some"},{"startTime":1070.836,"endTime":1075.582,"body":"point."},{"startTime":1075.582,"endTime":1080.155,"body":"And I went over kind of all of the reasons why I don't love this approach."},{"startTime":1080.155,"endTime":1087.979,"body":"And I think most of it for me, at least was psychological in that, you know, every day"},{"startTime":1080.155,"endTime":1087.979,"body":"felt like leg day because every day had a leg movement on it."},{"startTime":1087.979,"endTime":1092.202,"body":"So I felt like I was training legs, you know, five days a week, which I didn't enjoy."},{"startTime":1093.717,"endTime":1102.664,"body":"and I also really struggled with the design of the program in a manner that would allow me"},{"startTime":1093.717,"endTime":1102.664,"body":"to train more or less every muscle group over like five days."},{"startTime":1102.664,"endTime":1105.035,"body":"I know, I know that he's saying there's a, three movements a day."},{"startTime":1105.035,"endTime":1111.904,"body":"So it's not like every muscle group is getting trained, but you know, if you're doing an"},{"startTime":1105.035,"endTime":1111.904,"body":"RDL, you're getting your glutes, your hamstrings, you're getting a teeny bit of quad, like"},{"startTime":1111.904,"endTime":1116.552,"body":"you're getting some low back, like it's not just isolated to just the hamstrings, right?"},{"startTime":1117.212,"endTime":1126.808,"body":"And the thing I struggled with was trying to make sure that every time that there were two"},{"startTime":1117.212,"endTime":1126.808,"body":"muscle groups in a row, that it would have a short overload movement on the first day and"},{"startTime":1126.808,"endTime":1128.609,"body":"a lengthened over movement on the second day."},{"startTime":1128.609,"endTime":1131.06,"body":"And then like a day off from that muscle group."},{"startTime":1131.06,"endTime":1138.676,"body":"So in his example, the fact that he's going leg curl on one day and then turning around"},{"startTime":1131.06,"endTime":1138.676,"body":"and going RDL the next day, I think that's the only way this works."},{"startTime":1138.676,"endTime":1148.315,"body":"Like if you try to do RDL first, as Aaron said, you're going to be sore, fatigued, CNS, et"},{"startTime":1138.676,"endTime":1148.315,"body":"cetera, et cetera, all these things, then trying to go to leg curl will be a less"},{"startTime":1148.315,"endTime":1153.239,"body":"effective leg curl session, but the leg curl itself likely causes less muscle damage, less"},{"startTime":1148.315,"endTime":1153.239,"body":"fatigue."},{"startTime":1153.239,"endTime":1157.642,"body":"You can probably recover from that through repeated bout effect and stuff over time."},{"startTime":1157.642,"endTime":1159.994,"body":"Go into the RDLs the next day, no big deal."},{"startTime":1159.998,"endTime":1164.271,"body":"trying to extrapolate that out to every muscle group gets complicated."},{"startTime":1164.271,"endTime":1168.053,"body":"Like for chest, know, dumbbell flies tend to make me really, really sore."},{"startTime":1168.053,"endTime":1170.074,"body":"So where do you put dumbbell flies in?"},{"startTime":1170.074,"endTime":1171.695,"body":"Well, they have to be a lengthened movement."},{"startTime":1171.695,"endTime":1179.79,"body":"So they kind of have to be on that second day of the chest, but then there aren't very"},{"startTime":1171.695,"endTime":1179.79,"body":"many chest movements that are short overloaded unless you're doing like a cable chest"},{"startTime":1179.79,"endTime":1181.301,"body":"press type thing."},{"startTime":1181.301,"endTime":1183.272,"body":"Like most machines are going to be mid or lengthened."},{"startTime":1183.272,"endTime":1185.663,"body":"They're also going to provide you a decent amount of fatigue."},{"startTime":1185.663,"endTime":1186.503,"body":"So,"},{"startTime":1187.102,"endTime":1196.336,"body":"My struggle was really in trying to organize the week in a manner where that overlapping"},{"startTime":1187.102,"endTime":1196.336,"body":"didn't have any kind of residual negative effects."},{"startTime":1196.336,"endTime":1202.578,"body":"It sounds like this guy's got it figured out because he says he's still progressing after"},{"startTime":1196.336,"endTime":1202.578,"body":"2.5 years of doing this."},{"startTime":1202.578,"endTime":1206.04,"body":"That's the number one sign that what you're doing is working."},{"startTime":1206.04,"endTime":1210.102,"body":"So at the end of the day, I wouldn't like spend too much time questioning it."},{"startTime":1210.102,"endTime":1216.094,"body":"Like if you're enjoying the training, it's working with your lifestyle and you're getting"},{"startTime":1210.102,"endTime":1216.094,"body":"results, it's probably working for you."},{"startTime":1216.094,"endTime":1223.917,"body":"And then maybe just to take into consideration some of those pieces about organizing the"},{"startTime":1216.094,"endTime":1223.917,"body":"muscle groups in such a manner that we're going short and lengthened, then maybe a day off"},{"startTime":1223.917,"endTime":1225.427,"body":"from that muscle group."},{"startTime":1225.427,"endTime":1231.81,"body":"Not to say you can't train still that day, but maybe, you you do two days in a row of"},{"startTime":1225.427,"endTime":1231.81,"body":"chest, the third day is a rest day for chest."},{"startTime":1231.81,"endTime":1235.631,"body":"You do two days in a row of hamstrings, the third day is a rest day for hamstrings type"},{"startTime":1231.81,"endTime":1235.631,"body":"thing."},{"startTime":1235.631,"endTime":1238.003,"body":"And that's just how I would think about trying to organize it."},{"startTime":1238.003,"endTime":1242.563,"body":"Yeah, really, really well put this one kick over to you."},{"startTime":1242.563,"endTime":1245.223,"body":"I have my own thoughts on it, but we'll get to it."},{"startTime":1245.223,"endTime":1250.923,"body":"My chest is my weakest body part despite training it two times as much as any other."},{"startTime":1250.923,"endTime":1261.783,"body":"My main movement has been bench press where I am decently strong to 25 by six to 25, 225"},{"startTime":1250.923,"endTime":1261.783,"body":"pounds for six reps, but my chest is still lagging."},{"startTime":1261.783,"endTime":1263.003,"body":"Any ideas?"},{"startTime":1263.483,"endTime":1268.187,"body":"Yeah, my first idea is that the barbell bench press is just not a great chest exercise."},{"startTime":1268.187,"endTime":1277.463,"body":"mean, listen to the episode we did last week on the big five, and you can hear some of the"},{"startTime":1268.187,"endTime":1277.463,"body":"reasons why we think the barbell bench press is not a great, great chest exercise."},{"startTime":1277.463,"endTime":1286.02,"body":"For one primary reason is that the natural function of the pecs is to adduct, adduct the"},{"startTime":1277.463,"endTime":1286.02,"body":"arm across the body."},{"startTime":1286.02,"endTime":1287.341,"body":"What does a barbell bench press do?"},{"startTime":1287.341,"endTime":1290.427,"body":"It pushes you straight up in a wider grip."},{"startTime":1290.427,"endTime":1292.038,"body":"where there is no adduction."},{"startTime":1292.038,"endTime":1294.49,"body":"The arm does not come across the body at all."},{"startTime":1294.49,"endTime":1305.237,"body":"Second, most people, or maybe most is the wrong word, but a high number of people in the"},{"startTime":1294.49,"endTime":1305.237,"body":"bench press tend to get really good development in their front delts and their triceps"},{"startTime":1305.237,"endTime":1310.981,"body":"from the bench press, but seem to lack the ability to properly connect to the actual"},{"startTime":1305.237,"endTime":1310.981,"body":"chest."},{"startTime":1311.702,"endTime":1319.175,"body":"I can reflect on my experience here because when I first started training at 15 years old,"},{"startTime":1311.702,"endTime":1319.175,"body":"and granted it was like,"},{"startTime":1319.175,"endTime":1321.835,"body":"puberty, I didn't have a ton of development to have."},{"startTime":1321.835,"endTime":1327.835,"body":"But I bench pressed as my primary movement for the first year or year and a half."},{"startTime":1327.835,"endTime":1333.035,"body":"And my brother, my little brother would always make fun of me that I had this little chest"},{"startTime":1327.835,"endTime":1333.035,"body":"fat on the side of my chest."},{"startTime":1333.035,"endTime":1336.735,"body":"And he's like, why does it look like you lift everywhere except your chest?"},{"startTime":1336.875,"endTime":1341.255,"body":"And I just I hated it because the chest is like the main muscle group I wanted, right?"},{"startTime":1341.255,"endTime":1345.375,"body":"Everybody when they're a teenager wants to be able to bench press and have a great chest"},{"startTime":1341.255,"endTime":1345.375,"body":"and blah, blah, blah."},{"startTime":1345.375,"endTime":1347.255,"body":"So I took that to heart."},{"startTime":1347.255,"endTime":1348.761,"body":"I was quite saddened by it."},{"startTime":1348.761,"endTime":1351.432,"body":"And I reflected on what I needed to do differently."},{"startTime":1351.432,"endTime":1358.885,"body":"And so I changed out my primary chess movements at maybe year one and a half year two and"},{"startTime":1351.432,"endTime":1358.885,"body":"eliminated the barbell bench press completely."},{"startTime":1358.885,"endTime":1364.337,"body":"And instead focused on the incline dumbbell bench press and the flat dumbbell fly."},{"startTime":1364.638,"endTime":1377.513,"body":"And, I honestly, like I pump this all the time to people when they asked me about chest"},{"startTime":1364.638,"endTime":1377.513,"body":"development, my chest exploded in development when I started including the heavy dumbbell"},{"startTime":1377.513,"endTime":1378.075,"body":"fly."},{"startTime":1378.075,"endTime":1385.318,"body":"And I don't mean just like light dumbbell flies where your arms are mostly pretty wide and"},{"startTime":1378.075,"endTime":1385.318,"body":"you're doing this like hugging motion type thing."},{"startTime":1385.318,"endTime":1393.911,"body":"I'm talking about like a slight bend in the elbow so you can still use some massive"},{"startTime":1385.318,"endTime":1393.911,"body":"weights and you're starting out wide, you're getting the elbows back and down."},{"startTime":1393.911,"endTime":1402.225,"body":"So there's a huge stretch in the chest and then you're coming back up and you're not"},{"startTime":1393.911,"endTime":1402.225,"body":"spending too much time pausing at the top where the dumbbells are just like resting"},{"startTime":1402.225,"endTime":1403.905,"body":"without much tension on the chest, right?"},{"startTime":1403.905,"endTime":1407.857,"body":"Like when your arms are locked out, you're stacking your skeletal system."},{"startTime":1407.857,"endTime":1411.368,"body":"So you're not actually really allowing tension to remain on your chest."},{"startTime":1411.368,"endTime":1413.649,"body":"It's the same as at the top of a barbell bench press."},{"startTime":1413.649,"endTime":1415.949,"body":"Like there's just no tension on the chest at the top."},{"startTime":1415.949,"endTime":1417.79,"body":"Same with the top of a dumbbell fly."},{"startTime":1417.79,"endTime":1422.711,"body":"So these heavy dumbbell flies at the bottom, big stretch in the chest, inclined dumbbell"},{"startTime":1417.79,"endTime":1422.711,"body":"bench presses."},{"startTime":1422.711,"endTime":1425.202,"body":"There's just better movements I think."},{"startTime":1425.202,"endTime":1429.113,"body":"you're like, if you're getting great chest development from a barbell bench, keep doing"},{"startTime":1425.202,"endTime":1429.113,"body":"it."},{"startTime":1429.113,"endTime":1434.264,"body":"But if you're this guy and you're not getting great development from a barbell bench, then"},{"startTime":1429.113,"endTime":1434.264,"body":"get rid of it."},{"startTime":1434.264,"endTime":1436.455,"body":"Like 225 by six is not weak."},{"startTime":1437.401,"endTime":1439.733,"body":"it's not super strong, but it's not weak."},{"startTime":1439.733,"endTime":1442.976,"body":"You should have some decent chest development if you're benching 225 for six."},{"startTime":1442.976,"endTime":1449.734,"body":"If you don't, I would reconsider your exercise selection and maybe choose movements more"},{"startTime":1442.976,"endTime":1449.734,"body":"that ad duct that arm across the body."},{"startTime":1449.734,"endTime":1455.128,"body":"Yeah, my only add to that is look at how you're performing your chest movements."},{"startTime":1455.128,"endTime":1464.076,"body":"If you see people who have like a lot of anterior development relative to chest"},{"startTime":1455.128,"endTime":1464.076,"body":"development, they're typically like performing chest stuff with a little bit of like the"},{"startTime":1464.076,"endTime":1469.79,"body":"rounded shoulder and instead stick your chest like like think about like arching through"},{"startTime":1464.076,"endTime":1469.79,"body":"your thoracic spine."},{"startTime":1469.79,"endTime":1479.738,"body":"So like sticking the chest out, kind of bringing the shoulder blades like back a little"},{"startTime":1469.79,"endTime":1479.738,"body":"bit is a typically a more favorable pressing posture."},{"startTime":1479.748,"endTime":1489.666,"body":"to elicit a little bit more of a stimulus out of the chest and make sure, like Brian said,"},{"startTime":1479.748,"endTime":1489.666,"body":"you are going through some form of adduction as you are doing your pressing."},{"startTime":1489.666,"endTime":1499.755,"body":"But yeah, I would stop using a barbell bench press, at least temporarily while you find"},{"startTime":1489.666,"endTime":1499.755,"body":"some other movements that are able to provide you a better chest stimulus."},{"startTime":1499.755,"endTime":1509.082,"body":"When you're having a pressing day or a chest day and you're getting a really good"},{"startTime":1499.755,"endTime":1509.082,"body":"stimulus, you have a very good direct feedback from those movements and you know."},{"startTime":1509.082,"endTime":1512.054,"body":"So I would go searching for that."},{"startTime":1512.794,"endTime":1517.767,"body":"Yeah, I'll just add that, you you mentioned the retraction and the sticking of the chest"},{"startTime":1512.794,"endTime":1517.767,"body":"up."},{"startTime":1517.767,"endTime":1529.575,"body":"And I'll just say that, you know, that's a common sentiment that I think comes from the"},{"startTime":1517.767,"endTime":1529.575,"body":"powerlifting community, which is to kind of hold this retraction in the, in the scapula"},{"startTime":1529.575,"endTime":1539.442,"body":"and really protrude that chest up, which essentially decreases the total range of motion"},{"startTime":1529.575,"endTime":1539.442,"body":"of your chest movement because you're sticking that chest up and retracting."},{"startTime":1539.442,"endTime":1542.874,"body":"So I think, you know, for the goal of hypertrophy,"},{"startTime":1542.874,"endTime":1553.107,"body":"we likely want to stick the chest up and retract as the bar descends or as the weights"},{"startTime":1542.874,"endTime":1553.107,"body":"descend, kind of like this inverted row where you're almost thinking of like rowing the"},{"startTime":1553.107,"endTime":1554.267,"body":"bar into your chest."},{"startTime":1554.267,"endTime":1557.408,"body":"So you're retracting as the bar comes back to the chest."},{"startTime":1557.408,"endTime":1565.94,"body":"But then as you begin to press up, letting your scapula naturally rotate into protraction"},{"startTime":1557.408,"endTime":1565.94,"body":"allows you a bit more range of motion."},{"startTime":1565.94,"endTime":1571.942,"body":"So I just want to encourage you not to remain fully locked in scap retraction throughout"},{"startTime":1565.94,"endTime":1571.942,"body":"the entire rep."},{"startTime":1571.942,"endTime":1577.44,"body":"but allowing the scapula to move freely through retraction at the bottom and then"},{"startTime":1571.942,"endTime":1577.44,"body":"protraction at the top."},{"startTime":1577.766,"endTime":1578.548,"body":"Very good addition."},{"startTime":1578.548,"endTime":1579.14,"body":"Yeah."},{"startTime":1579.14,"endTime":1584.792,"body":"I kind of skimmed over that not to keep it in retraction throughout the pushing phase."},{"startTime":1584.792,"endTime":1585.792,"body":"exactly."},{"startTime":1586.112,"endTime":1587.292,"body":"All right, cool."},{"startTime":1587.812,"endTime":1590.792,"body":"Let me pass this one over to you."},{"startTime":1591.352,"endTime":1600.972,"body":"Do you you use any metrics to figure out if an individual has enough muscle mass to"},{"startTime":1591.352,"endTime":1600.972,"body":"maintain a solid lean physique, like a certain body weight for their height, certain"},{"startTime":1600.972,"endTime":1602.252,"body":"strength standards?"},{"startTime":1602.272,"endTime":1613.108,"body":"I've seen numbers in the past, for example, height in centimeters minus 100 equals upper"},{"startTime":1602.272,"endTime":1613.108,"body":"limit of weight in kilograms for being very lean from Martin Birkham."},{"startTime":1614.088,"endTime":1627.168,"body":"So to provide a little bit of a backstory, Brian, do you remember Martin Burkhan is the I"},{"startTime":1614.088,"endTime":1627.168,"body":"believe it was called lean gains guy from like 2014, 2015, 2016 time frame."},{"startTime":1627.588,"endTime":1637.508,"body":"And I think if I remember seeing this kind of formula he had before, but it was really"},{"startTime":1627.588,"endTime":1637.508,"body":"like a kind of like a Natty or not sort of indicator."},{"startTime":1637.508,"endTime":1640.508,"body":"Like if you're at 10 % body fat."},{"startTime":1640.614,"endTime":1649.388,"body":"with these numbers, this is what you're pretty much looking looking like as like an upper"},{"startTime":1640.614,"endTime":1649.388,"body":"limit of body weight, which I remember running the numbers in."},{"startTime":1649.388,"endTime":1652.34,"body":"It seems pretty you're in the ballpark, right?"},{"startTime":1652.34,"endTime":1654.081,"body":"There's obviously going to be outliers."},{"startTime":1654.081,"endTime":1657.953,"body":"Those are like your NFL players, your Brandon Kempters."},{"startTime":1657.953,"endTime":1659.964,"body":"Like these are, you know, these sort of people."},{"startTime":1659.964,"endTime":1661.775,"body":"But it is pretty good."},{"startTime":1661.775,"endTime":1664.756,"body":"I also think like the FMI works."},{"startTime":1664.86,"endTime":1666.49,"body":"decently as a proxy."},{"startTime":1666.49,"endTime":1676.923,"body":"Yes, there are natural bodybuilders above it in that sort of thing, but it's a pretty"},{"startTime":1666.49,"endTime":1676.923,"body":"decent proxy for, you know, 90 % of the population or significantly higher than 90%."},{"startTime":1676.923,"endTime":1678.464,"body":"Now back to the question."},{"startTime":1679.22,"endTime":1688.527,"body":"I don't think there are certain metrics because what what is a it depends on how you"},{"startTime":1679.22,"endTime":1688.527,"body":"define a solid lean physique."},{"startTime":1688.527,"endTime":1689.847,"body":"You know what I mean?"},{"startTime":1690.667,"endTime":1693.328,"body":"And yes, having more muscle."},{"startTime":1693.382,"endTime":1703.519,"body":"because muscle is more metabolically active tissue, therefore it consumes more calories"},{"startTime":1693.382,"endTime":1703.519,"body":"just to substantiate itself helps."},{"startTime":1704.22,"endTime":1708.613,"body":"However, you do not need a certain amount of muscle for a lean physique."},{"startTime":1708.613,"endTime":1710.984,"body":"Like think about like your surfers, right?"},{"startTime":1710.984,"endTime":1712.845,"body":"Like they're not lifting weights."},{"startTime":1712.866,"endTime":1719.75,"body":"Granted, they're doing like the paddling and that sort of thing, but like they have really"},{"startTime":1712.866,"endTime":1719.75,"body":"solid lean physiques and they're not lifting."},{"startTime":1719.75,"endTime":1722.032,"body":"I have a friend that I grew up with."},{"startTime":1722.243,"endTime":1727.303,"body":"He's never lifted a day in his life and he's been effectively shredded for as long as I"},{"startTime":1722.243,"endTime":1727.303,"body":"can remember."},{"startTime":1727.303,"endTime":1737.343,"body":"He's like 130 pounds at like five foot nine and he's been that way for literally 20 some"},{"startTime":1727.303,"endTime":1737.343,"body":"years because we're in our late thirties now and I've known him since he was like since we"},{"startTime":1737.343,"endTime":1737.963,"body":"were like 14."},{"startTime":1737.963,"endTime":1738.863,"body":"He doesn't lift."},{"startTime":1738.863,"endTime":1742.263,"body":"He just doesn't eat like he just barely eat whenever we eat meals."},{"startTime":1742.263,"endTime":1748.543,"body":"He would eat like half of it and that's what he's done for 20 some years and he's been"},{"startTime":1742.263,"endTime":1748.543,"body":"shredded for literally 20 years."},{"startTime":1748.543,"endTime":1751.483,"body":"Not even it's like not even part of"},{"startTime":1751.617,"endTime":1752.908,"body":"his like value system."},{"startTime":1752.908,"endTime":1757.752,"body":"It's like he's into like music and drinking beer and stuff, but he's just been super lean"},{"startTime":1752.908,"endTime":1757.752,"body":"forever."},{"startTime":1757.752,"endTime":1762.245,"body":"So it's I just I don't I don't think it matters."},{"startTime":1762.245,"endTime":1765.357,"body":"You know, if I like look at swimmers."},{"startTime":1766.538,"endTime":1767.329,"body":"They don't have a lot."},{"startTime":1767.329,"endTime":1772.943,"body":"They have enough muscle to support their sport, you know, to be be performing in their"},{"startTime":1767.329,"endTime":1772.943,"body":"sport, but they're lean."},{"startTime":1772.943,"endTime":1776.585,"body":"It really just comes down to what is important to you."},{"startTime":1776.585,"endTime":1779.107,"body":"And one thing I can almost guarantee you."},{"startTime":1779.491,"endTime":1785.771,"body":"Once you get really, really lean, let's call it sub 10 % body fat, you're probably not"},{"startTime":1779.491,"endTime":1785.771,"body":"going to be as happy."},{"startTime":1785.771,"endTime":1790.171,"body":"You're probably not going to be happy with as much muscle that you have in that, because"},{"startTime":1785.771,"endTime":1790.171,"body":"that just goes across the board, right?"},{"startTime":1790.171,"endTime":1791.991,"body":"For all of us."},{"startTime":1792.371,"endTime":1798.271,"body":"So I don't think there is a certain metric that defines it."},{"startTime":1798.831,"endTime":1802.731,"body":"It there's probably a metric for you in how you want to look."},{"startTime":1802.731,"endTime":1805.511,"body":"And that would be individual for all of us."},{"startTime":1805.511,"endTime":1809.731,"body":"But if a client came to me and they can't want to get shredded, I'm not going to be like,"},{"startTime":1805.511,"endTime":1809.731,"body":"well, wait."},{"startTime":1810.1,"endTime":1810.546,"body":"you"},{"startTime":1810.546,"endTime":1816.753,"body":"bench body weight for 10 reps, so you don't classify to get lean enough or anything like"},{"startTime":1810.546,"endTime":1816.753,"body":"that."},{"startTime":1816.809,"endTime":1823.442,"body":"Yeah, the question asks about, you know, when do you have enough muscle to maintain a"},{"startTime":1816.809,"endTime":1823.442,"body":"solid lean physique?"},{"startTime":1823.442,"endTime":1833.292,"body":"And it's just, yeah, it's like Aaron said, it's, it's when you have enough for you, like,"},{"startTime":1823.442,"endTime":1833.292,"body":"do you want that like lean shredded look, because you could probably get that at 160"},{"startTime":1833.292,"endTime":1838.829,"body":"pounds, or do you want to be a little more filled out with more muscle, because then you"},{"startTime":1833.292,"endTime":1838.829,"body":"might need to be 180 pounds or whatever it is."},{"startTime":1838.829,"endTime":1843.551,"body":"So I think it just depends on you and what your vision of solid lean physique is."},{"startTime":1844.055,"endTime":1853.675,"body":"Just out of curiosity, while you were talking, I went and punched in my numbers into this"},{"startTime":1844.055,"endTime":1853.675,"body":"simple formula that he put on there, which is height in centimeters minus 100 equals your"},{"startTime":1853.675,"endTime":1855.295,"body":"top weight in kilograms."},{"startTime":1856.115,"endTime":1865.095,"body":"that formula, I'm 178 centimeters tall minus 100 is 78 kilograms times 2.2 is 171 pounds."},{"startTime":1865.095,"endTime":1871.655,"body":"So that formula would tell me that my lean solid physique is around 171 pounds."},{"startTime":1871.975,"endTime":1873.007,"body":"I don't."},{"startTime":1873.719,"endTime":1877.339,"body":"I would have to be quite lean to be 171 pounds."},{"startTime":1878.099,"endTime":1890.239,"body":"When I was flirting with the idea of competing in bodybuilding a couple of years ago, and"},{"startTime":1878.099,"endTime":1890.239,"body":"I met with Alberto Nunez and Brian Miner up in Fort Collins, at the time I was, think,"},{"startTime":1890.239,"endTime":1899.819,"body":"184, 185, and Berto theorized that I would have to get down to about 170 or 169 to stand"},{"startTime":1890.239,"endTime":1899.819,"body":"on stage and be shredded."},{"startTime":1900.499,"endTime":1901.621,"body":"That would be..."},{"startTime":1901.621,"endTime":1904.972,"body":"you know, 5 % body fat or something along those lines."},{"startTime":1904.972,"endTime":1909.233,"body":"So this formula is giving me my weight at 5 % body fat."},{"startTime":1910.013,"endTime":1920.796,"body":"I personally would feel like I have a strong solid lean physique at 183, 184 pounds, which"},{"startTime":1910.013,"endTime":1920.796,"body":"would be more like 10, 11 ish percent."},{"startTime":1922.017,"endTime":1929.771,"body":"so I just, again, I think it comes down to like what your value is in there and like what"},{"startTime":1922.017,"endTime":1929.771,"body":"your ideal physique looks like and"},{"startTime":1929.771,"endTime":1931.876,"body":"you know what that body fat percentage number is."},{"startTime":1931.876,"endTime":1934.751,"body":"Okay, this next one I'll kick over to you, Brian."},{"startTime":1935.875,"endTime":1939.342,"body":"Can I mix protein powder and creatine in the same shake?"},{"startTime":1939.36,"endTime":1941.471,"body":"Absolutely, I do it all the time."},{"startTime":1941.952,"endTime":1945.45,"body":"the creatine can be taken anytime with anything."},{"startTime":1945.45,"endTime":1949.257,"body":"It doesn't absorb better with grape juice like we used to think in the 90s."},{"startTime":1949.257,"endTime":1950.808,"body":"It just doesn't matter."},{"startTime":1951.44,"endTime":1958.963,"body":"Yeah, just as long as it just take it daily pretty much doesn't matter what shake you put"},{"startTime":1951.44,"endTime":1958.963,"body":"it in if you want to mix it with water by all means just get it in."},{"startTime":1958.963,"endTime":1963.847,"body":"Yeah, my preferred way to do it is I usually take it in the morning with a pack of"},{"startTime":1958.963,"endTime":1963.847,"body":"element."},{"startTime":1963.847,"endTime":1969.001,"body":"So it has zero calories in it at all, which would have been blasphemous back in the day."},{"startTime":1969.001,"endTime":1972.454,"body":"Like when phosphagen came out, do you remember the product phosphagen?"},{"startTime":1973.195,"endTime":1982.202,"body":"So this was the very first creatine monohydrate product from EAS, which was Bill Phillips"},{"startTime":1973.195,"endTime":1982.202,"body":"company back in the day."},{"startTime":1982.723,"endTime":1987.206,"body":"so phosphagen was like this patented creatine product and"},{"startTime":1988.639,"endTime":1993.962,"body":"they always said on the pack, like obviously you had to load it, which you now know you"},{"startTime":1988.639,"endTime":1993.962,"body":"don't have to load it."},{"startTime":1993.962,"endTime":1999.605,"body":"But it also said, make sure you mix it with a high sugar beverage."},{"startTime":1999.605,"endTime":2006.128,"body":"And I think the recommended was grape juice, because they're like, it will attach to the"},{"startTime":1999.605,"endTime":2006.128,"body":"glucose and it'll get into your body more effectively."},{"startTime":2006.128,"endTime":2010.46,"body":"And that's just been like fully debunked and just get your creatine in."},{"startTime":2010.46,"endTime":2012.212,"body":"It doesn't really matter how or when you take it."},{"startTime":2012.212,"endTime":2013.832,"body":"All right, this one's for you."},{"startTime":2014.394,"endTime":2017.326,"body":"Ways to achieve fat loss with insulin resistance."},{"startTime":2017.326,"endTime":2022.96,"body":"Do you want to talk about what insulin resistance is first, just for anyone real quick?"},{"startTime":2022.988,"endTime":2026.17,"body":"yeah, so insulin resistance is when."},{"startTime":2026.17,"endTime":2028.641,"body":"So insulin is a storage hormone, right?"},{"startTime":2028.641,"endTime":2039.445,"body":"So insulin kind of works as a key to allow glucose to be shuttled into muscle and liver"},{"startTime":2028.641,"endTime":2039.445,"body":"cells to be stored as glycogen, right?"},{"startTime":2039.445,"endTime":2041.886,"body":"So it's like an enabler of this."},{"startTime":2042.467,"endTime":2050.25,"body":"When you follow kind of like a standard American diet, super, super high in refined"},{"startTime":2042.467,"endTime":2050.25,"body":"carbohydrates, activity is low."},{"startTime":2050.25,"endTime":2054.1310000000003,"body":"These storage sites for glucose become full."},{"startTime":2054.1310000000003,"endTime":2056.002,"body":"And when you continue eating,"},{"startTime":2056.42,"endTime":2066.583,"body":"the high carbohydrate diet, the body needs to get the glucose out of the bloodstream"},{"startTime":2056.42,"endTime":2066.583,"body":"because glucose in the bloodstream needs to operate within a certain threshold, right?"},{"startTime":2066.583,"endTime":2072.6040000000003,"body":"For literally like absolute health situations."},{"startTime":2073.285,"endTime":2082.547,"body":"The body, and then the body, the pancreas will continue to produce more and more insulin"},{"startTime":2073.285,"endTime":2082.547,"body":"to try and shove this glucose into the cells."},{"startTime":2082.547,"endTime":2085.05,"body":"The body becomes resistant."},{"startTime":2085.05,"endTime":2088.301,"body":"to the presence of insulin over time."},{"startTime":2088.642,"endTime":2094.444,"body":"And this is then what leads to adult onset diabetes, type 2 diabetes, and these sorts of"},{"startTime":2088.642,"endTime":2094.444,"body":"things."},{"startTime":2094.444,"endTime":2108.311,"body":"So insulin resistance can be monitored via fasting glucose on a blood test, HbA1c,"},{"startTime":2094.444,"endTime":2108.311,"body":"hemoglobin A1c, and then also fasting insulin, which is monitoring the circulating levels"},{"startTime":2108.311,"endTime":2111.563,"body":"of insulin in the bloodstream at the capture time of the blood draw."},{"startTime":2111.563,"endTime":2118.266,"body":"As insulin resistance is progressing, that fasting insulin marker on your blood work will"},{"startTime":2111.563,"endTime":2118.266,"body":"continue to climb and climb and climb."},{"startTime":2118.266,"endTime":2125.169,"body":"Once it gets into like the teens, upper teens, low 20s, you are, you know, in into insulin"},{"startTime":2118.266,"endTime":2125.169,"body":"resistance."},{"startTime":2125.169,"endTime":2131.782,"body":"Normally it's quite low, like for people like myself and Brian, three, four, six,"},{"startTime":2125.169,"endTime":2131.782,"body":"something like that."},{"startTime":2131.782,"endTime":2136.108,"body":"So quite a bit a ways from like those teens and into the low 20."},{"startTime":2136.108,"endTime":2138.654,"body":"So that is insulin resistance."},{"startTime":2139.629,"endTime":2141.96,"body":"Now, what does that need to do with fat loss?"},{"startTime":2142.061,"endTime":2147.004,"body":"Well, it kind of shifts how your body will handle carbohydrate."},{"startTime":2147.004,"endTime":2157.631,"body":"So if someone has insulin resistance, it can also lead to some other complications of"},{"startTime":2147.004,"endTime":2157.631,"body":"things like PCOS in these sorts of downstream negative effects."},{"startTime":2157.652,"endTime":2168.289,"body":"But this would be a case where I would, this is pretty much the only case, honestly, minus"},{"startTime":2157.652,"endTime":2168.289,"body":"bad, like really, really bad digestion issues where I would run some of a higher fat diet."},{"startTime":2168.463,"endTime":2170.123,"body":"This is a really good context."},{"startTime":2170.123,"endTime":2179.326,"body":"It puts someone on a low carbohydrate diet because they do not handle carbohydrate and"},{"startTime":2170.123,"endTime":2179.326,"body":"glucose really well right now."},{"startTime":2179.326,"endTime":2184.107,"body":"Obviously, as the fat loss happens, we get them into a healthier state."},{"startTime":2184.107,"endTime":2189.309,"body":"Their insulin sensitivity will improve and then you can bring more carbohydrate in."},{"startTime":2189.309,"endTime":2197.103,"body":"But ways to achieve fat loss with insulin resistance, one of the biggest is get like"},{"startTime":2189.309,"endTime":2197.103,"body":"pretty, pretty hardcore caloric restriction."},{"startTime":2197.103,"endTime":2199.564,"body":"to get things working better."},{"startTime":2199.564,"endTime":2204.406,"body":"Cardiovascular activity is going to be absolutely wonderful and a higher fat diet, right?"},{"startTime":2204.406,"endTime":2206.837,"body":"In not pushing like saturated fats."},{"startTime":2206.837,"endTime":2212.749,"body":"talking like the mono, the The Mufas, the Mufas in the Pufas."},{"startTime":2214.21,"endTime":2226.437,"body":"Getting those in there and a lot of the Omega-3s, lots of fiber to slow the release of the"},{"startTime":2214.21,"endTime":2226.437,"body":"insulin from the pancreas because there's gonna be some inherent, you"},{"startTime":2226.437,"endTime":2228.21,"body":"carbohydrate and things."},{"startTime":2228.573,"endTime":2231.349,"body":"That would be my approach to achieve that."},{"startTime":2231.841,"endTime":2233.753,"body":"Yeah, I actually I mean, I fully agree."},{"startTime":2233.753,"endTime":2235.434,"body":"I think you nailed that."},{"startTime":2236.055,"endTime":2247.564,"body":"I, personally feel like when clients demonstrate the even first signs of insulin"},{"startTime":2236.055,"endTime":2247.564,"body":"resistance, where that number is starting to climb up, the first thing we do is go into a"},{"startTime":2247.564,"endTime":2251.908,"body":"phallus phase, because that literally solves that problem, like the majority of the time."},{"startTime":2251.908,"endTime":2261.113,"body":"So they're like, like, I have a client right now, who's been, you know, steadily, main"},{"startTime":2251.908,"endTime":2261.113,"body":"gaining, so slightly bulking."},{"startTime":2261.113,"endTime":2264.566,"body":"for the last nine months, year, something like that."},{"startTime":2264.566,"endTime":2277.018,"body":"And he's just reaching a point where it's like, hey, do I consider potentially going,"},{"startTime":2264.566,"endTime":2277.018,"body":"cutting down and being able to start from a lower place so that potentially I have, you"},{"startTime":2277.018,"endTime":2282.904,"body":"know, a better insulin response and maybe shuttle more of these nutrients into where they"},{"startTime":2277.018,"endTime":2282.904,"body":"want to be."},{"startTime":2282.904,"endTime":2284.375,"body":"And I was like, yeah, that makes a ton of sense."},{"startTime":2284.375,"endTime":2287.147,"body":"Like if you're at a point where you've been bulking for this long."},{"startTime":2287.175,"endTime":2290.817,"body":"and your body's clearly not sensitive to the food that you're taking in anymore."},{"startTime":2290.817,"endTime":2295.758,"body":"Going into a fat loss phase allows you to resensitize to that and probably be more"},{"startTime":2290.817,"endTime":2295.758,"body":"effective going forward."},{"startTime":2296.039,"endTime":2301.521,"body":"Second, there's actually studies on insulin resistance in diabetics."},{"startTime":2302.181,"endTime":2314.706,"body":"I believe it's been studied in both diabetic type one and type two, but for sure type two,"},{"startTime":2302.181,"endTime":2314.706,"body":"where they take people after a meal and just exercise them."},{"startTime":2314.706,"endTime":2316.611,"body":"So I think the key point is like,"},{"startTime":2316.611,"endTime":2323.015,"body":"you know, 15 minutes after the meal, once the digestion process has kind of begun to work"},{"startTime":2316.611,"endTime":2323.015,"body":"its work its way through."},{"startTime":2323.015,"endTime":2332.122,"body":"And if you just go and you go for like a walk or you do a run or you do, you know, two"},{"startTime":2323.015,"endTime":2332.122,"body":"minutes of air squats or like any sort of anything that shuttles that provides a way to"},{"startTime":2332.122,"endTime":2342.268,"body":"kind of shuttle glucose into the muscles that then counteracts the insulin response and"},{"startTime":2332.122,"endTime":2342.268,"body":"actually really helps not completely mitigate the problem."},{"startTime":2342.268,"endTime":2346.211,"body":"But it's been able to drastically decrease the insulin that"},{"startTime":2346.211,"endTime":2351.576,"body":"diabetic patients need to take simply by exercising after big meals."},{"startTime":2351.757,"endTime":2364.13,"body":"yes, definitely, cutting carbohydrates out, huge, huge tool that you can use to mitigate"},{"startTime":2351.757,"endTime":2364.13,"body":"insulin resistance and begin your fat loss phase, adding in exercise after meals, one more"},{"startTime":2364.13,"endTime":2365.571,"body":"step in the right direction."},{"startTime":2365.861,"endTime":2367.992,"body":"The last one that I forgot is sleep."},{"startTime":2368.373,"endTime":2375.279,"body":"People with worse sleep have poor glucose control and higher fasting blood glucose levels."},{"startTime":2375.279,"endTime":2377.38,"body":"That's another really, really simple one."},{"startTime":2377.38,"endTime":2381.043,"body":"And wait, did I say sleep or did I say stress?"},{"startTime":2382.144,"endTime":2386.528,"body":"Okay, so sleepy, that does make sense, but what I wanted to say was stress, right?"},{"startTime":2386.528,"endTime":2391.511,"body":"I have seen stress-induced insulin resistance before, like in real life."},{"startTime":2392.052,"endTime":2395.915,"body":"Very, very high stress situations, but that's another one like."},{"startTime":2396.259,"endTime":2399.232,"body":"One of the best things to help with the stress is the sleep, right?"},{"startTime":2399.232,"endTime":2400.723,"body":"So like to make sure you're sleeping really good."},{"startTime":2400.723,"endTime":2402.495,"body":"But yeah, that's that's how I wanted to take that."},{"startTime":2402.495,"endTime":2405.399,"body":"And I just said the exact wrong word that I wanted to."},{"startTime":2405.399,"endTime":2410.487,"body":"Yeah, I mean, I was gonna say they're totally interrelated in that if you have poor sleep,"},{"startTime":2405.399,"endTime":2410.487,"body":"your stress will be higher."},{"startTime":2410.487,"endTime":2413.391,"body":"And if you have high stress, your sleep will likely be worse."},{"startTime":2413.391,"endTime":2415.876,"body":"So it's certainly like a chicken and the egg thing."},{"startTime":2415.876,"endTime":2418.854,"body":"Okay, this next one, the age old question."},{"startTime":2418.854,"endTime":2425.219,"body":"If your goal is to get as muscular as possible, what would your split be?"},{"startTime":2425.538,"endTime":2428.029,"body":"God, these questions like crack me up so much."},{"startTime":2428.029,"endTime":2434.112,"body":"Everyone loves the split and like I can relate to it because when I was first coming up, I"},{"startTime":2428.029,"endTime":2434.112,"body":"thought that the magic was in the split."},{"startTime":2434.112,"endTime":2443.508,"body":"Like, if I just find the perfect split where there's the perfect recovery between each"},{"startTime":2434.112,"endTime":2443.508,"body":"muscle group and the perfect stimulus that like it's just going to make everything I'm"},{"startTime":2443.508,"endTime":2444.836,"body":"going to be so swole."},{"startTime":2444.916,"endTime":2453.676,"body":"And so, man, even, even in like the last five years, this, this still infiltrates my mind"},{"startTime":2444.916,"endTime":2453.676,"body":"in some ways because"},{"startTime":2453.676,"endTime":2462.731,"body":"Last year, even last year, I think on the podcast, I was talking about how I developed the"},{"startTime":2453.676,"endTime":2462.731,"body":"intelligent bro split and the intelligent bro split was a split that allowed you to have"},{"startTime":2462.731,"endTime":2465.703,"body":"one day where the primary muscle group was like the main focus."},{"startTime":2465.703,"endTime":2467.764,"body":"And you know, you did the majority of your sets there."},{"startTime":2467.764,"endTime":2474.328,"body":"And then a second day where you hit that same muscle group, auxiliary, and it still"},{"startTime":2467.764,"endTime":2474.328,"body":"receives some stimulus."},{"startTime":2474.328,"endTime":2479.571,"body":"So for example, say chest was on Monday and I did eight sets of chest."},{"startTime":2479.571,"endTime":2481.122,"body":"That's my primary chest day."},{"startTime":2481.122,"endTime":2486.994,"body":"And then on Thursday or Friday, I have an arm day, but on that arm day, I make sure I'm"},{"startTime":2481.122,"endTime":2486.994,"body":"doing dips or pushups or something like that."},{"startTime":2486.994,"endTime":2490.134,"body":"Boom, train chest twice a week, perfect split."},{"startTime":2490.435,"endTime":2493.256,"body":"The reality is that the perfect split does not exist."},{"startTime":2493.256,"endTime":2494.686,"body":"There is no perfect split."},{"startTime":2494.686,"endTime":2503.769,"body":"I mean, we can just reflect back on that question from that dude earlier who is like, I am"},{"startTime":2494.686,"endTime":2503.769,"body":"getting great results after 2.5 years of training full body five days a week, and this is"},{"startTime":2503.769,"endTime":2504.919,"body":"what's working for me."},{"startTime":2504.919,"endTime":2506.439,"body":"Great, that split is awesome."},{"startTime":2506.439,"endTime":2508.804,"body":"There is zero part of me that would say,"},{"startTime":2508.804,"endTime":2514.424,"body":"you know, you should really try a bro split because you're clearly not getting enough"},{"startTime":2508.804,"endTime":2514.424,"body":"recovery in for your muscle groups."},{"startTime":2514.424,"endTime":2517.364,"body":"And the dude's like, well, I've been progressing for two and a half years."},{"startTime":2517.364,"endTime":2518.064,"body":"Like, what do you mean?"},{"startTime":2518.064,"endTime":2519.204,"body":"I'm not getting enough recovery."},{"startTime":2519.204,"endTime":2521.784,"body":"And I'm like, yeah, it's a really good point."},{"startTime":2521.784,"endTime":2523.644,"body":"Like, cool, you win."},{"startTime":2524.544,"endTime":2535.444,"body":"So yeah, I I just, think this idea of looking at a split as the key to your muscle gain"},{"startTime":2524.544,"endTime":2535.444,"body":"completely ignores the factors that are a thousand times more important than that."},{"startTime":2535.444,"endTime":2536.384,"body":"Like effort."},{"startTime":2536.384,"endTime":2539.186,"body":"volume, intensity, recovery."},{"startTime":2539.828,"endTime":2551.32,"body":"And those things can be manufactured via the split and they should be in some regards, but"},{"startTime":2539.828,"endTime":2551.32,"body":"the actual split itself, it just doesn't matter."},{"startTime":2552.081,"endTime":2558.868,"body":"I'll kick it over to you and then I'll come back and just for the sake of entertainment,"},{"startTime":2552.081,"endTime":2558.868,"body":"just maybe provide like a split that I think is really cool."},{"startTime":2561.325,"endTime":2562.666,"body":"I'll take it two different ways."},{"startTime":2562.666,"endTime":2573.875,"body":"So someone that I do enjoy listening to, think they're very, very well respected in the"},{"startTime":2562.666,"endTime":2573.875,"body":"larger community, Jordan Peters in the UK."},{"startTime":2573.875,"endTime":2579.999,"body":"He loves an upper lower off, upper lower off, and just rotating it that way."},{"startTime":2580.651,"endTime":2582.392,"body":"So that one I think can work really, really well."},{"startTime":2582.392,"endTime":2587.214,"body":"He's one of the largest people, you know, and he's been around for a really, really long"},{"startTime":2582.392,"endTime":2587.214,"body":"time."},{"startTime":2587.214,"endTime":2588.845,"body":"Like I do enjoy him."},{"startTime":2588.845,"endTime":2597.018,"body":"I think he he he handles things in a very, very in a way that I would would like to think"},{"startTime":2588.845,"endTime":2597.018,"body":"that I would handle them and answer questions and stuff myself."},{"startTime":2597.018,"endTime":2598.41,"body":"So I have a lot of respect for him."},{"startTime":2598.41,"endTime":2602.063,"body":"I think training sessions can get a little bit long with that."},{"startTime":2602.063,"endTime":2607.897,"body":"If you're training, like trying to train your upper body to a meaningful stimulus on each"},{"startTime":2602.063,"endTime":2607.897,"body":"of the muscles that can get long."},{"startTime":2607.897,"endTime":2610.949,"body":"But if you have a lot of time, it can work."},{"startTime":2610.949,"endTime":2615.932,"body":"I always seem to find myself gravitating back towards push pull legs."},{"startTime":2615.932,"endTime":2623.177,"body":"You know, I try and do these different things and I really like something just pulls me"},{"startTime":2615.932,"endTime":2623.177,"body":"back to it all the time."},{"startTime":2623.938,"endTime":2627.351,"body":"The thing that I find hardest to balance is"},{"startTime":2627.351,"endTime":2632.262,"body":"The leg days get really brutal and I would love to split them off into hamstrings and"},{"startTime":2627.351,"endTime":2632.262,"body":"quads."},{"startTime":2632.262,"endTime":2639.705,"body":"But by the time I do that, my push muscles are so recovered that I would really like to"},{"startTime":2632.262,"endTime":2639.705,"body":"train them again."},{"startTime":2639.705,"endTime":2644.686,"body":"So that's the kind of, you know, mental dilemma that I have there."},{"startTime":2644.686,"endTime":2649.708,"body":"But when training legs, all of it on the same day, it's such a high CNS day."},{"startTime":2649.708,"endTime":2653.889,"body":"I like dread it all the time because of how heavy the day is."},{"startTime":2653.889,"endTime":2655.139,"body":"And you have."},{"startTime":2655.213,"endTime":2658.375,"body":"heavy leg press, heavy hack squat, you know, one or the other."},{"startTime":2658.375,"endTime":2660.036,"body":"And then it's like, guess what's next?"},{"startTime":2660.036,"endTime":2666.481,"body":"Like fucking three and a half plate, four plate RDL, which are like just like just as soul"},{"startTime":2660.036,"endTime":2666.481,"body":"sucking, you know."},{"startTime":2666.481,"endTime":2670.484,"body":"So that's I I love push pull legs."},{"startTime":2670.484,"endTime":2676.888,"body":"I think that's I've run that probably two to three times as long as I've run any any other"},{"startTime":2670.484,"endTime":2676.888,"body":"split."},{"startTime":2676.888,"endTime":2678.489,"body":"It works for me."},{"startTime":2678.549,"endTime":2684.683,"body":"It avoids it allows me to avoid having something like an arm day, which I really just"},{"startTime":2678.549,"endTime":2684.683,"body":"dislike training."},{"startTime":2684.89,"endTime":2692.172,"body":"So I think that's what works best for me, but I think that's largely due to a"},{"startTime":2684.89,"endTime":2692.172,"body":"psychological preference."},{"startTime":2692.742,"endTime":2703.872,"body":"Yeah, I think that you what you demonstrated there is that there's a personal preference"},{"startTime":2692.742,"endTime":2703.872,"body":"component and then there's also a training age component and As your training age"},{"startTime":2703.872,"endTime":2716.223,"body":"increases and your ability your ability to go deeper into the reservoirs of pain and"},{"startTime":2703.872,"endTime":2716.223,"body":"fatigue for the given muscle groups in some ways that has to have an effect on the way"},{"startTime":2716.223,"endTime":2719.019,"body":"that you split your muscle groups up and I like"},{"startTime":2719.019,"endTime":2725.473,"body":"at this point, like I've never had a problem with push pull legs or upper lowers until"},{"startTime":2719.019,"endTime":2725.473,"body":"maybe the last like five years."},{"startTime":2725.473,"endTime":2734.328,"body":"And as I've gotten stronger and more able to go there on leg days, it does feel like"},{"startTime":2725.473,"endTime":2734.328,"body":"splitting up quads and hams would be a really nice thing to do."},{"startTime":2734.328,"endTime":2735.839,"body":"And I've had cycles where I do that."},{"startTime":2735.839,"endTime":2740.462,"body":"And I love it, because I can go in and literally my whole workout is like five to seven"},{"startTime":2735.839,"endTime":2740.462,"body":"work sets."},{"startTime":2740.462,"endTime":2744.444,"body":"And then it's like, great, like I was, you know, a really freaking hard day."},{"startTime":2744.729,"endTime":2745.505,"body":"But"},{"startTime":2745.505,"endTime":2747.796,"body":"like five to seven sets is mentally manageable."},{"startTime":2747.796,"endTime":2755.648,"body":"Imagine if that's a full leg day and that becomes 10 to 12 sets, huge, much more daunting"},{"startTime":2747.796,"endTime":2755.648,"body":"day like doing the RDL and the leg press on the same day."},{"startTime":2755.648,"endTime":2757.248,"body":"Very, very daunting."},{"startTime":2757.669,"endTime":2764.25,"body":"So I think that when you think about what split is optimal for muscular gain, you can't"},{"startTime":2757.669,"endTime":2764.25,"body":"ignore preference for sure."},{"startTime":2764.25,"endTime":2769.172,"body":"But the training age and the impact that that has on the fatigue that you're able to"},{"startTime":2764.25,"endTime":2769.172,"body":"create."},{"startTime":2770.592,"endTime":2773.493,"body":"So yeah, I would just say that, you know,"},{"startTime":2773.493,"endTime":2775.143,"body":"upper lower is probably the goat."},{"startTime":2775.143,"endTime":2781.675,"body":"Like I think for most people, the majority of the population doing upper lower rest, upper"},{"startTime":2775.143,"endTime":2781.675,"body":"lower rest, rest, or something like that."},{"startTime":2781.675,"endTime":2784.536,"body":"Really solid approach that you kind of can't go wrong with."},{"startTime":2784.686,"endTime":2796.559,"body":"one that I'll just throw out there because I've personally enjoyed this one quite a bit"},{"startTime":2784.686,"endTime":2796.559,"body":"for a number of reasons is, chest and biceps on the first day."},{"startTime":2796.559,"endTime":2803.459,"body":"And then as part of biceps, I would do some sort of like supinated pull up so that, I'm"},{"startTime":2796.559,"endTime":2803.459,"body":"able to get a little bit of back in there as well."},{"startTime":2803.459,"endTime":2806.71,"body":"So I'm hitting like a lot of the upper body in that one session."},{"startTime":2806.73,"endTime":2811.632,"body":"And then I'd have a day that was quads or hamstrings, not both."},{"startTime":2811.632,"endTime":2814.113,"body":"And that would then have like abs or calves."},{"startTime":2814.113,"endTime":2819.353,"body":"So maybe on the quad day is abs and on the hamstring day is calves or something along"},{"startTime":2814.113,"endTime":2819.353,"body":"those lines."},{"startTime":2819.353,"endTime":2820.985,"body":"Those would be separated throughout the week."},{"startTime":2820.985,"endTime":2824.936,"body":"So maybe Tuesday is the hamstring day."},{"startTime":2825.336,"endTime":2827.857,"body":"Wednesday becomes shoulders."},{"startTime":2828.557,"endTime":2836.184,"body":"because that's a super simple day that, I think a lot of people need to spend more volume"},{"startTime":2828.557,"endTime":2836.184,"body":"on their shoulders anyways, especially lateral raises, which aren't extremely fatiguing."},{"startTime":2836.184,"endTime":2838.425,"body":"So you have a day that's like shoulders there."},{"startTime":2838.426,"endTime":2842.833,"body":"Then you can come back the next day and do your other leg day."},{"startTime":2842.833,"endTime":2849.355,"body":"So maybe that's your quad and ab day and then finishing up the week with back and triceps."},{"startTime":2849.355,"endTime":2856.035,"body":"And what I love about that is that that then allows you to put dips or pushups on with"},{"startTime":2849.355,"endTime":2856.035,"body":"your triceps."},{"startTime":2856.035,"endTime":2858.816,"body":"So you're getting a little bit of that chest stimulus on your back day."},{"startTime":2858.816,"endTime":2865.769,"body":"So you're kind of hitting back twice a week because of the first day, you're kind of"},{"startTime":2858.816,"endTime":2865.769,"body":"hitting chest twice a week because of the second day, your shoulders are kind of getting"},{"startTime":2865.769,"endTime":2872.412,"body":"hit three times a week because they're getting hit front delts on chest day, rear delts on"},{"startTime":2865.769,"endTime":2872.412,"body":"back day, and then a full shoulder day in the middle of the week."},{"startTime":2872.412,"endTime":2874.873,"body":"And then that also allows you to split up the leg days."},{"startTime":2874.873,"endTime":2876.824,"body":"So it's a five day a week training program."},{"startTime":2876.824,"endTime":2883.938,"body":"Yeah, that's, that's been one of my favorites over time and probably something that I'll"},{"startTime":2876.824,"endTime":2883.938,"body":"find myself going back to at some point in the future."},{"startTime":2883.938,"endTime":2885.318,"body":"Really good."},{"startTime":2885.318,"endTime":2887.021,"body":"All right, this next one is definitely for you."},{"startTime":2887.021,"endTime":2892.847,"body":"What is a good relative intensity for cardio that won't hurt hypertrophy gains as much?"},{"startTime":2892.847,"endTime":2900.216,"body":"Yeah, the first thing I'd say is to go back and listen to the episode we did on hybrid"},{"startTime":2892.847,"endTime":2900.216,"body":"training, which I want to say was in the last five or 10 episodes."},{"startTime":2900.487,"endTime":2901.991,"body":"168."},{"startTime":2902.695,"endTime":2910.86,"body":"And so 12 episodes ago, I've had this question in some form in my DMS a number of times"},{"startTime":2902.695,"endTime":2910.86,"body":"over the last couple of weeks."},{"startTime":2910.86,"endTime":2920.026,"body":"And I always find myself just sending them to that episode because I really think it's a"},{"startTime":2910.86,"endTime":2920.026,"body":"thorough breakdown of to mitigate your concerns with this question."},{"startTime":2920.026,"endTime":2929.071,"body":"Ultimately, if we're really going to nitpick and I had this on a consult the other day,"},{"startTime":2920.026,"endTime":2929.071,"body":"the talking about cardio and"},{"startTime":2929.263,"endTime":2931.064,"body":"The guy was like, look, I'm to go into a diet."},{"startTime":2931.064,"endTime":2932.414,"body":"Like, what should I do with my cardio?"},{"startTime":2932.414,"endTime":2933.985,"body":"I'm going to go into a deficit."},{"startTime":2934.286,"endTime":2944.782,"body":"And I was like, yeah, I mean, you know, don't really need to overthink this, but if you're"},{"startTime":2934.286,"endTime":2944.782,"body":"really trying to mitigate fatigue, then avoiding like really high intensity hit intervals"},{"startTime":2944.782,"endTime":2951.836,"body":"is probably a good idea just because it's going to conflict with the amount of glycogen"},{"startTime":2944.782,"endTime":2951.836,"body":"that you have available in your system."},{"startTime":2951.836,"endTime":2958.113,"body":"if you're trying to maintain muscle in a deficit, you likely want to put the majority of"},{"startTime":2951.836,"endTime":2958.113,"body":"your time effort."},{"startTime":2958.113,"endTime":2966.545,"body":"energy and resources into the lifting so that you don't lose muscle in a caloric deficit"},{"startTime":2958.113,"endTime":2966.545,"body":"and not spend those resources on on HIIT training."},{"startTime":2966.545,"endTime":2971.197,"body":"So I tend to gravitate people more towards walking and zone two."},{"startTime":2971.197,"endTime":2974.958,"body":"like lower intensity cardio and during a fat loss phase."},{"startTime":2974.958,"endTime":2982.89,"body":"But that isn't to say that you can't have one HIIT session every seven days, every 10"},{"startTime":2974.958,"endTime":2982.89,"body":"days, something like that, just to maintain cardiovascular adaptations."},{"startTime":2982.89,"endTime":2986.371,"body":"And I don't think that you would notice any real"},{"startTime":2986.931,"endTime":2989.913,"body":"negatively from from doing that on your lifting."},{"startTime":2989.913,"endTime":3001.141,"body":"So I think this whole idea of there being that if the first the idea of cardio somehow"},{"startTime":2989.913,"endTime":3001.141,"body":"hurting hypertrophy, I think we completely debunked in the hybrid episode."},{"startTime":3001.141,"endTime":3002.963,"body":"So definitely go back and listen to that."},{"startTime":3002.963,"endTime":3008.226,"body":"And then as far as the actual intensity for the cardio, probably doesn't matter a ton."},{"startTime":3008.226,"endTime":3014.913,"body":"But if you want to be really nuanced about it, maybe you avoid the super high intensity"},{"startTime":3008.226,"endTime":3014.913,"body":"stuff and focus more on the"},{"startTime":3014.913,"endTime":3017.049,"body":"slightly longer duration, lower intensity."},{"startTime":3017.049,"endTime":3026.838,"body":"Yeah, the only thing I have to add is I think this is one of those extremes situations"},{"startTime":3017.049,"endTime":3026.838,"body":"getting extrapolated to the average."},{"startTime":3026.838,"endTime":3029.241,"body":"And that's really just not the case."},{"startTime":3029.303,"endTime":3029.731,"body":"So."},{"startTime":3029.731,"endTime":3030.511,"body":"Yeah."},{"startTime":3030.631,"endTime":3031.113,"body":"Yeah."},{"startTime":3031.113,"endTime":3040.072,"body":"I mean, just like if you're really worried about it around your cardio, just make sure"},{"startTime":3031.113,"endTime":3040.072,"body":"that you're putting food into your body, like have a little bit of pre-workout, maybe even"},{"startTime":3040.072,"endTime":3044.097,"body":"some intro if it's a long cardio session, and then make sure you're getting some protein"},{"startTime":3040.072,"endTime":3044.097,"body":"and carbs in afterwards."},{"startTime":3044.097,"endTime":3048.501,"body":"And that shouldn't really, I can't imagine that hurts your hypertrophy gains at all."},{"startTime":3048.879,"endTime":3050.14,"body":"Yeah, agreed."},{"startTime":3051.804,"endTime":3053.788,"body":"frequency for arm training."},{"startTime":3053.788,"endTime":3056.039,"body":"This is kind of like the split question."},{"startTime":3056.52,"endTime":3061.172,"body":"It's just so much involves in like your training age and what your goals are."},{"startTime":3061.172,"endTime":3066.545,"body":"Like I assume by you asking this question that arms are probably a priority for you."},{"startTime":3066.545,"endTime":3071.808,"body":"So I just it's just tough, man."},{"startTime":3071.808,"endTime":3074.139,"body":"Like it depends on exercise selection, too."},{"startTime":3074.139,"endTime":3083.554,"body":"So like you could probably train arms five days a week if you did all short overload"},{"startTime":3074.139,"endTime":3083.554,"body":"movements, like if you were doing cable tricep pushdowns and"},{"startTime":3085.111,"endTime":3093.258,"body":"you know, standing cable curls facing the machine or standing dumbbell curls or something"},{"startTime":3085.111,"endTime":3093.258,"body":"that is just not a lot of like soreness and damage that's going to come from that,"},{"startTime":3093.258,"endTime":3095.44,"body":"especially in slightly lower volume doses."},{"startTime":3095.44,"endTime":3099.693,"body":"So when you talk about frequency for arm training, there's all those factors to consider."},{"startTime":3099.693,"endTime":3103.186,"body":"And then there's also like, what is your exercise selection?"},{"startTime":3103.186,"endTime":3107.39,"body":"Cause if I'm doing exercises that are lengthened overloaded, they're going to cause a"},{"startTime":3103.186,"endTime":3107.39,"body":"bunch of soreness."},{"startTime":3107.39,"endTime":3112.648,"body":"The number of frequency, the amount of frequency I can have in a week is going to be"},{"startTime":3107.39,"endTime":3112.648,"body":"significantly less."},{"startTime":3112.648,"endTime":3117.343,"body":"than if I'm able to train arms with much more short overload movements and then I can hit"},{"startTime":3112.648,"endTime":3117.343,"body":"them more often."},{"startTime":3117.384,"endTime":3124.212,"body":"So it's always that delicate balance no matter what muscle group you're talking about of"},{"startTime":3117.384,"endTime":3124.212,"body":"how much volume am I doing?"},{"startTime":3124.212,"endTime":3126.854,"body":"How damaging are the movements that I'm choosing?"},{"startTime":3127.136,"endTime":3130.439,"body":"And then let that kind of dictate what your frequency is."},{"startTime":3131.781,"endTime":3133.052,"body":"Yeah, what do you think?"},{"startTime":3133.97,"endTime":3136.03,"body":"I'm going to try and give a little bit."},{"startTime":3136.03,"endTime":3144.483,"body":"I don't want to say more practical, but like a more digestible answer that someone could"},{"startTime":3136.03,"endTime":3144.483,"body":"potentially incorporate, but that by no means does that not mean that everything that"},{"startTime":3144.483,"endTime":3147.534,"body":"Brian said is not absolute factual because it is."},{"startTime":3149.314,"endTime":3152.615,"body":"I think practically maybe three times per week, right?"},{"startTime":3152.615,"endTime":3160.857,"body":"And in that way, like like like Brian said, you could do five days per week if you somehow"},{"startTime":3152.615,"endTime":3160.857,"body":"manipulate a way to do like all short overload movements."},{"startTime":3161.198,"endTime":3162.89,"body":"You'd probably be."},{"startTime":3162.89,"endTime":3167.37,"body":"on the fringe cases of some extra, some like, it could be a bicep exercise."},{"startTime":3167.37,"endTime":3174.99,"body":"It's probably not the best if you're on like, hey, this is going to be my fifth, you know,"},{"startTime":3167.37,"endTime":3174.99,"body":"short overload movement."},{"startTime":3174.99,"endTime":3180.93,"body":"you probably have better exercises that you could choose at that point and get better"},{"startTime":3174.99,"endTime":3180.93,"body":"results by reducing your frequency."},{"startTime":3180.93,"endTime":3186.401,"body":"So I'm like from like five to three, but now incorporating some, some lengthened or mid"},{"startTime":3180.93,"endTime":3186.401,"body":"range exercises."},{"startTime":3186.401,"endTime":3189.741,"body":"So I think three is probably practical."},{"startTime":3190.485,"endTime":3193.015,"body":"But again, it still requires exercise selection."},{"startTime":3193.015,"endTime":3201.421,"body":"Like if you put a lengthened tricep exercise on each of those three days, I don't think"},{"startTime":3193.015,"endTime":3201.421,"body":"you're gonna be able to recover in a day and a half to hit them again."},{"startTime":3201.421,"endTime":3214.879,"body":"So it might need to be like, I put, I don't know, maybe like mid-range stuff on day one,"},{"startTime":3201.421,"endTime":3214.879,"body":"short overload, short range on my second day."},{"startTime":3214.879,"endTime":3218.475,"body":"And then on the final day I put lengthened because then maybe that's."},{"startTime":3218.475,"endTime":3221.746,"body":"Thursday or Friday and I'm not going to train them again until Monday."},{"startTime":3221.746,"endTime":3230.148,"body":"But so I think three, you know, and I have this conversation a lot with like I've had some"},{"startTime":3221.746,"endTime":3230.148,"body":"like female clients who want to train glutes like four days per week."},{"startTime":3230.148,"endTime":3241.261,"body":"And I'm like, I can't really find a way that we can meaningfully do in a sufficient amount"},{"startTime":3230.148,"endTime":3241.261,"body":"of volume that you're able to recover in a day and a half to hit them again, you know,"},{"startTime":3241.261,"endTime":3243.292,"body":"with that with that kind of frequency."},{"startTime":3243.292,"endTime":3243.882,"body":"I find it."},{"startTime":3243.882,"endTime":3247.711,"body":"I think three is really the maximal amount that"},{"startTime":3247.711,"endTime":3256.561,"body":"that doesn't require a trade off of exercise selection so that you will be recovered"},{"startTime":3247.711,"endTime":3256.561,"body":"enough to train them again productively."},{"startTime":3256.561,"endTime":3263.849,"body":"Like you could train them again, but if they're still sore, I don't know how productive"},{"startTime":3256.561,"endTime":3263.849,"body":"that training may really be."},{"startTime":3264.029,"endTime":3265.42,"body":"Yeah, no, that's really well said."},{"startTime":3265.42,"endTime":3267.03,"body":"I'm glad you added some practical application there."},{"startTime":3267.03,"endTime":3268.622,"body":"I was going to do that when it came back to me."},{"startTime":3268.622,"endTime":3270.454,"body":"So I also agree on glutes."},{"startTime":3270.454,"endTime":3272.209,"body":"I think four days is too many."},{"startTime":3272.209,"endTime":3273.666,"body":"I think three is the max there."},{"startTime":3273.666,"endTime":3277.039,"body":"And one of those days has to be strictly short overloaded for glutes."},{"startTime":3277.039,"endTime":3279.901,"body":"So I think you could probably take a similar approach with the arms."},{"startTime":3279.901,"endTime":3285.515,"body":"And I love what you said about mid range being the first day, short overload stuff on the"},{"startTime":3279.901,"endTime":3285.515,"body":"second day and then lengthened on the third day."},{"startTime":3285.515,"endTime":3287.466,"body":"That seems like a really good setup."},{"startTime":3287.567,"endTime":3290.889,"body":"I think one other consideration is that we."},{"startTime":3291.057,"endTime":3294.438,"body":"know that back movements are going to train the elbow flexors in some capacity."},{"startTime":3294.438,"endTime":3296.639,"body":"So you're to get a little bit of bicep work there."},{"startTime":3296.639,"endTime":3301.77,"body":"know that any pressing movements are going to train the lateral and medial heads of the"},{"startTime":3296.639,"endTime":3301.77,"body":"tricep quite well."},{"startTime":3301.77,"endTime":3304.141,"body":"And they're just not going to train the long head super well."},{"startTime":3304.141,"endTime":3308.762,"body":"And then the long head tends to be trained in lengthened capacity."},{"startTime":3309.842,"endTime":3315.374,"body":"you know, I, get much more sore from training lengthened tricep work than I do from"},{"startTime":3309.842,"endTime":3315.374,"body":"training lengthened bicep work."},{"startTime":3315.374,"endTime":3319.965,"body":"seems like the biceps can just handle more volume than the triceps can."},{"startTime":3320.257,"endTime":3324.983,"body":"So you can kind of consider that in the way that you make up this as well."},{"startTime":3326.326,"endTime":3331.384,"body":"But yeah, I think three days a week is probably the right number and splitting it up like"},{"startTime":3326.326,"endTime":3331.384,"body":"Aaron said makes a ton of sense."},{"startTime":3331.384,"endTime":3334.364,"body":"All right, I'll kick this one to you, because you haven't had one in a while."},{"startTime":3334.504,"endTime":3339.304,"body":"I've been listening to your podcast nonstop since I discovered it a few weeks ago."},{"startTime":3339.304,"endTime":3340.844,"body":"Thanks dude, that's awesome."},{"startTime":3341.024,"endTime":3345.244,"body":"I am a decade plus lifter, but just getting seriously into hypertrophy training."},{"startTime":3345.244,"endTime":3349.744,"body":"Anyways, I know you're a pro on home gym builds and equipment to value ratio."},{"startTime":3349.744,"endTime":3353.884,"body":"I can buy this hammer strength bilateral bench for like $650."},{"startTime":3353.884,"endTime":3355.055,"body":"Is this a good machine?"},{"startTime":3355.055,"endTime":3360.437,"body":"I would say I'm running through the hammer strength things that I know in my head."},{"startTime":3360.477,"endTime":3367.16,"body":"If it depends if we're are we sitting upright or are we in the flat bench like laying down"},{"startTime":3360.477,"endTime":3367.16,"body":"like you would on a bench press?"},{"startTime":3367.16,"endTime":3369.781,"body":"Because I know hammer strength makes both of those."},{"startTime":3369.822,"endTime":3375.104,"body":"If it is an upright hammer strength press, almost a guaranteed yes."},{"startTime":3375.984,"endTime":3379.626,"body":"There is like the wide one that is not my favorite."},{"startTime":3379.626,"endTime":3382.739,"body":"I think it has limited applicability."},{"startTime":3382.739,"endTime":3386.959,"body":"especially in like a garage gym where it's going to take up a pretty good amount of space."},{"startTime":3386.959,"endTime":3389.799,"body":"There's also like a decline one that I don't think they make anymore."},{"startTime":3389.799,"endTime":3390.778,"body":"Maybe they do."},{"startTime":3390.778,"endTime":3400.819,"body":"But if it's like the straight up like hammer strength chest press that's upright or an"},{"startTime":3390.778,"endTime":3400.819,"body":"incline that's upright or even the flat bench that's that's pretty much the same pressing"},{"startTime":3400.819,"endTime":3404.939,"body":"angle as the original upright for $650."},{"startTime":3404.939,"endTime":3405.919,"body":"That's very, very good."},{"startTime":3405.919,"endTime":3409.859,"body":"I see them regularly in the secondhand market still in the 2000s."},{"startTime":3409.859,"endTime":3410.539,"body":"So"},{"startTime":3411.259,"endTime":3412.439,"body":"Yeah, I agree."},{"startTime":3412.439,"endTime":3415.622,"body":"I think, you you didn't mention whether it converges."},{"startTime":3415.622,"endTime":3418.944,"body":"So I would just say that's potentially a consideration."},{"startTime":3419.184,"endTime":3426.469,"body":"Like for example, my bench that I just bought from Titan does not converge."},{"startTime":3426.549,"endTime":3430.412,"body":"And that's a feature that I don't love about it."},{"startTime":3430.992,"endTime":3434.325,"body":"As far as home gyms go to, I'd probably prefer one that's upright."},{"startTime":3434.325,"endTime":3438.477,"body":"So I bought the one that was lying down flat that adjusts to incline, which is cool."},{"startTime":3438.477,"endTime":3441.177,"body":"But being upright,"},{"startTime":3441.177,"endTime":3442.628,"body":"is a much smaller footprint."},{"startTime":3442.628,"endTime":3446.81,"body":"So mine not being upright takes up way more space in my already small home gym."},{"startTime":3446.81,"endTime":3448.851,"body":"So there's a consideration there."},{"startTime":3449.532,"endTime":3454.895,"body":"What I would actually do if I were you dude is go listen to the episode that I just did"},{"startTime":3449.532,"endTime":3454.895,"body":"with Jordan Lips."},{"startTime":3454.895,"endTime":3459.678,"body":"His podcast is called where optimal meets practical or WOMP."},{"startTime":3459.678,"endTime":3460.898,"body":"W O P."},{"startTime":3461.138,"endTime":3469.515,"body":"We did an entire episode that just dropped last week where we broke down 35 different"},{"startTime":3461.138,"endTime":3469.515,"body":"upper body machines."},{"startTime":3469.515,"endTime":3473.738,"body":"And we did a tier list for them from S through ABCD."},{"startTime":3473.959,"endTime":3479.034,"body":"And that machine was actually one of the ones that we discussed on the pod."},{"startTime":3479.034,"endTime":3482.667,"body":"So, you know, if you want some context around your selection, I'd go check that"},{"startTime":3483.643,"endTime":3490.127,"body":"Yeah, well, I don't know any hammer strength pressing machines that do not converge."},{"startTime":3490.127,"endTime":3493.68,"body":"But if I mean, who knows, it could be like 20 years old or even older."},{"startTime":3493.68,"endTime":3497.072,"body":"Like I remember hammer strength is all in our my high school gym."},{"startTime":3497.072,"endTime":3500.124,"body":"And like that's literally 20 years ago now at this point."},{"startTime":3500.124,"endTime":3501.895,"body":"So, yeah."},{"startTime":3502.587,"endTime":3504.691,"body":"All right, last question over to you."},{"startTime":3504.732,"endTime":3510.319,"body":"How long should one bulk for maintenance after the bulk or is cutting immediately okay?"},{"startTime":3511.165,"endTime":3513.856,"body":"So let's I'll answer the second part first."},{"startTime":3514.217,"endTime":3516.278,"body":"Cutting immediately is OK."},{"startTime":3516.278,"endTime":3529.565,"body":"And typically that's what most people prefer because you typically bulk to a body fat"},{"startTime":3516.278,"endTime":3529.565,"body":"percentage you don't love and then spending an unnecessary amount of time there while"},{"startTime":3529.565,"endTime":3532.687,"body":"you're at a body fat percentage you're not typically thrilled about."},{"startTime":3532.687,"endTime":3537.549,"body":"I don't really see much more merit in that."},{"startTime":3538.09,"endTime":3540.187,"body":"Now back to how long should one bulk for?"},{"startTime":3540.187,"endTime":3544.279,"body":"Until the job is done, really, know, what is the goal of the bulk?"},{"startTime":3544.279,"endTime":3545.39,"body":"What do you want to get out of it?"},{"startTime":3545.39,"endTime":3548.571,"body":"I think that is the most important factor there."},{"startTime":3548.632,"endTime":3555.916,"body":"Or until we run into, you know, potentially health mitigating things like are we now just"},{"startTime":3548.632,"endTime":3555.916,"body":"getting fat?"},{"startTime":3555.916,"endTime":3562.929,"body":"You know, let's call it above 20 to 22 % body fat, something like that to where, you know."},{"startTime":3563.525,"endTime":3566.287,"body":"Insulin like fasting insulin is rising."},{"startTime":3566.287,"endTime":3568.069,"body":"Maybe appetites just gone."},{"startTime":3568.069,"endTime":3579.609,"body":"You're so sick of eating that sort of thing like that could be one or Life related things"},{"startTime":3568.069,"endTime":3579.609,"body":"if it's like summer and it's so hot and you're so sweaty like I know what that feels like"},{"startTime":3579.609,"endTime":3589.269,"body":"and it's not fun that might be one but I think Probably a lot longer than you're thinking"},{"startTime":3579.609,"endTime":3589.269,"body":"when people talk about like a six-week bulk or an eight-week bulk"},{"startTime":3589.335,"endTime":3599.585,"body":"you're really scratching the surface of the appreciable amount of tissue that you could"},{"startTime":3589.335,"endTime":3599.585,"body":"even put on during something with such a short duration."},{"startTime":3599.585,"endTime":3601.077,"body":"So that would be my answer."},{"startTime":3601.291,"endTime":3602.151,"body":"Yeah, I love that."},{"startTime":3602.151,"endTime":3613.656,"body":"And it's actually, I just had a consult the other day and the guy was asking me, you know,"},{"startTime":3602.151,"endTime":3613.656,"body":"should I do these longer bulk and cut cycles or could I get more or less the same effect"},{"startTime":3613.656,"endTime":3620.108,"body":"by doing like six week bulk, three week cut, six week bulk, three week cut and just doing"},{"startTime":3613.656,"endTime":3620.108,"body":"that like endlessly forever."},{"startTime":3621.316,"endTime":3627.47,"body":"You know, aside, so one of the things you said was that you can go directly from bulk to"},{"startTime":3621.316,"endTime":3627.47,"body":"cut."},{"startTime":3627.47,"endTime":3639.11,"body":"And one of the things that I said to kind of deter from that six three cycle was that"},{"startTime":3627.47,"endTime":3639.11,"body":"there seems to be a delayed effect of anabolism that occurs when you're bulking."},{"startTime":3639.11,"endTime":3648.026,"body":"So like if you were to do that six, three, six, three, you could potentially be leaving"},{"startTime":3639.11,"endTime":3648.026,"body":"some of your bulking gains on the table by immediately switching back to cutting and then."},{"startTime":3648.204,"endTime":3655.452,"body":"not allowing those gains to sort of manifest or cement or whatever from the six week ball,"},{"startTime":3648.204,"endTime":3655.452,"body":"because it was just too short."},{"startTime":3655.834,"endTime":3657.366,"body":"Do you think there's any truth to that?"},{"startTime":3657.366,"endTime":3664.564,"body":"Or like, what would be your rationale for why someone wouldn't want to do the six three"},{"startTime":3657.366,"endTime":3664.564,"body":"and would rather be better off doing longer cycles of each?"},{"startTime":3664.966,"endTime":3666.549,"body":"I don't think you're going to go anywhere."},{"startTime":3666.549,"endTime":3674.342,"body":"You're going to do these six threes and then you're going to be in the exact same spot"},{"startTime":3666.549,"endTime":3674.342,"body":"because there's not that you have to move like you're shifting because you're shifting"},{"startTime":3674.342,"endTime":3677.456,"body":"around the same few pounds back and forth."},{"startTime":3677.758,"endTime":3678.204,"body":"Right."},{"startTime":3678.204,"endTime":3686.417,"body":"Yeah, so then there would be something to cementing it as in like, you're just shifting"},{"startTime":3678.204,"endTime":3686.417,"body":"back and forth, then maybe the longer bulk allows you in some way to cement those gains so"},{"startTime":3686.417,"endTime":3689.19,"body":"that you're actually able to achieve an appreciable change."},{"startTime":3689.7,"endTime":3700.229,"body":"That's in the end of what you said is everything in appreciable change like in six weeks"},{"startTime":3689.7,"endTime":3700.229,"body":"you might put on have like actual Tensile contract or contractile tissue."},{"startTime":3700.229,"endTime":3713.31,"body":"Let's call it Six tenths of a pound maybe maybe five tenths five tenths of a pound you"},{"startTime":3700.229,"endTime":3713.31,"body":"diet you lose 20 % of that 30 % of that and now we're talking about three tenths of a"},{"startTime":3713.31,"endTime":3718.834,"body":"pound distributed over your entire body in this 6-3 cycle like it"},{"startTime":3718.834,"endTime":3724.248,"body":"The whole purpose of like the bulk or the cut is like you want to see an appreciable"},{"startTime":3718.834,"endTime":3724.248,"body":"change in your physique."},{"startTime":3724.248,"endTime":3732.093,"body":"And that requires you moving your body weight significantly enough so that when you go"},{"startTime":3724.248,"endTime":3732.093,"body":"through that cycle, there's a significant enough."},{"startTime":3732.093,"endTime":3738.457,"body":"There's a significant amount enough of contractile muscle tissue still present for it to"},{"startTime":3732.093,"endTime":3738.457,"body":"be displayed."},{"startTime":3738.517,"endTime":3743.771,"body":"And when you're in, if you just, hey, I'm going on the six week, you know, build, it's"},{"startTime":3738.517,"endTime":3743.771,"body":"just not long enough."},{"startTime":3743.771,"endTime":3748.468,"body":"You know, I think it really needs to be three months."},{"startTime":3748.468,"endTime":3758.428,"body":"You know, maybe if you're if you're if you're someone who's like maybe a woman who's"},{"startTime":3748.468,"endTime":3758.428,"body":"scared about, you know, putting on body fat or looking away that you may not want like dip"},{"startTime":3758.428,"endTime":3761.568,"body":"your toes in trepidatiously with like 12 weeks or something like that."},{"startTime":3761.568,"endTime":3767.008,"body":"But for example, I'm I'm over a year now on my build, literally over a year now."},{"startTime":3767.008,"endTime":3771.828,"body":"Granted, I've had some setbacks with like the hernia and, you know, getting sick and stuff"},{"startTime":3767.008,"endTime":3771.828,"body":"like that."},{"startTime":3771.828,"endTime":3775.368,"body":"But it takes a long time for appreciable change."},{"startTime":3775.368,"endTime":3777.644,"body":"And I watch people just oscillate."},{"startTime":3777.66,"endTime":3787.471,"body":"in the same, four pounds and you're, unfortunately you're going in circles and in, that's"},{"startTime":3777.66,"endTime":3787.471,"body":"really what's happening, unfortunately."},{"startTime":3787.471,"endTime":3789.45,"body":"Cool, well that's all I got."},{"startTime":3790.287,"endTime":3794.643,"body":"Alright, so shorter episode, but hopefully the value is there as always."},{"startTime":3794.643,"endTime":3802.426,"body":"As always, guys, if have any follow up questions, ping Brian or I and we will talk to you"},{"startTime":3794.643,"endTime":3802.426,"body":"next week for episode 181."}]}