{"version":"1.0.0","segments":[{"startTime":25.069,"endTime":26.549,"body":"What is going on guys?"},{"startTime":26.549,"endTime":27.909,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":27.909,"endTime":33.849000000000004,"body":"Today's episode 183 and this is our February 2025 Instagram Q \u0026A."},{"startTime":33.849000000000004,"endTime":43.129000000000005,"body":"We have a very big list of questions and we are going to do our best to be time efficient"},{"startTime":33.849000000000004,"endTime":43.129000000000005,"body":"and get through all of them with the context and nuance that Eat, Train, Prosper likes to"},{"startTime":43.129000000000005,"endTime":44.469,"body":"lend itself to."},{"startTime":44.469,"endTime":48.049,"body":"So with that, we're going to skip updates and jump right in."},{"startTime":48.049,"endTime":53.089,"body":"So first question, who was the better CrossFitter, Brian or Aaron?"},{"startTime":53.149,"endTime":55.062,"body":"I think I will take this one."},{"startTime":55.062,"endTime":59.507,"body":"And in my mind, Brian was much better than myself at CrossFit."},{"startTime":60.149,"endTime":66.009,"body":"Yeah, I think I was definitely better in the early years as you struggled with some of the"},{"startTime":60.149,"endTime":66.009,"body":"more technical stuff."},{"startTime":66.009,"endTime":74.749,"body":"I think as the latter years came in, 2015, 16, maybe it evened out a bit."},{"startTime":74.749,"endTime":78.509,"body":"I can't remember exactly how we performed in the open and stuff like that."},{"startTime":78.509,"endTime":84.529,"body":"I'd still probably agree that I was probably slightly better and just a little more"},{"startTime":78.509,"endTime":84.529,"body":"well-rounded."},{"startTime":84.529,"endTime":86.269,"body":"But you came on strong."},{"startTime":86.289,"endTime":87.709,"body":"So, know, mad props there."},{"startTime":88.279,"endTime":92.583,"body":"There were certain things I was pretty good at, on average I would do poorly."},{"startTime":92.583,"endTime":101.421,"body":"Like I was the person who would do poorly during the open, but then there was like"},{"startTime":92.583,"endTime":101.421,"body":"regionals workouts that I would be pretty good at, but I would never qualify because I"},{"startTime":101.421,"endTime":103.243,"body":"sucked at the open workouts."},{"startTime":103.243,"endTime":104.793,"body":"So yeah."},{"startTime":104.793,"endTime":106.053,"body":"no, I was similar."},{"startTime":106.053,"endTime":112.173,"body":"Actually, like, it was always the open workout that had the heaviest weight or the most"},{"startTime":106.053,"endTime":112.173,"body":"technical gymnastics that I would crush."},{"startTime":112.173,"endTime":118.753,"body":"Like there was a two, a snatch ladder that went up through 225 and I got like three reps"},{"startTime":112.173,"endTime":118.753,"body":"there, which was quite good."},{"startTime":118.753,"endTime":127.133,"body":"Um, there was muscle up workouts that I did really well on and then all the stuff that was"},{"startTime":118.753,"endTime":127.133,"body":"just, you know, go for 15 minutes and do a bunch of toes to bar and double unders."},{"startTime":127.133,"endTime":128.877,"body":"did not do so well on"},{"startTime":129.04500000000002,"endTime":130.29399999999998,"body":"Yeah, agreed."},{"startTime":130.675,"endTime":130.965,"body":"Yeah."},{"startTime":130.965,"endTime":131.498,"body":"All right, Aaron."},{"startTime":131.498,"endTime":138.228,"body":"So question two, what are the prime muscle building years and how precipitous is the drop"},{"startTime":131.498,"endTime":138.228,"body":"off as you age?"},{"startTime":139.85399999999998,"endTime":142.595,"body":"I do as much as I hate to say it."},{"startTime":142.595,"endTime":148.75799999999998,"body":"think the prime muscle building years are going to be like let's call it like 17 through"},{"startTime":142.595,"endTime":148.75799999999998,"body":"25 ish."},{"startTime":150.619,"endTime":164.316,"body":"I just think from a not so much a pure biological standpoint, but more of the societal"},{"startTime":150.619,"endTime":164.316,"body":"impacts that also go into that right because if someone is not being very if someone's"},{"startTime":164.316,"endTime":168.328,"body":"like not continuing to play a sport through like 25 or something like that."},{"startTime":168.434,"endTime":178.832,"body":"Odds are they are falling by the wayside of less healthy adult lifestyle, high stress,"},{"startTime":168.434,"endTime":178.832,"body":"lower sleep, alcohol, maybe some drugs, poor food."},{"startTime":179.024,"endTime":183.706,"body":"it being younger, you don't have access to any of that."},{"startTime":183.706,"endTime":189.841,"body":"You're pretty much being like child adolescent, maybe adolescent playing sport right into"},{"startTime":183.706,"endTime":189.841,"body":"that."},{"startTime":189.841,"endTime":193.204,"body":"So you haven't really treated your body poorly yet."},{"startTime":193.204,"endTime":194.545,"body":"And you're still so young."},{"startTime":194.545,"endTime":196.426,"body":"You can bounce back from everything."},{"startTime":196.426,"endTime":197.74,"body":"And I think you can."},{"startTime":197.74,"endTime":198.56,"body":"Make a lot."},{"startTime":198.56,"endTime":201.32,"body":"You can do a lot of things really dumb and wrong."},{"startTime":202.04,"endTime":210.48,"body":"At that 17, 18, 19, 20 and still make incredible progress, but also still like being an 18"},{"startTime":202.04,"endTime":210.48,"body":"year old, you know, like that was me."},{"startTime":210.48,"endTime":212.38,"body":"I was not very smart at that time."},{"startTime":212.38,"endTime":214.06,"body":"I made incredible progress."},{"startTime":214.06,"endTime":216.02,"body":"I was pretty fucking stupid."},{"startTime":216.02,"endTime":221.931,"body":"I don't think you can apply that same logic to 28, 29, 35, 40."},{"startTime":221.931,"endTime":222.951,"body":"Yeah."},{"startTime":223.191,"endTime":223.531,"body":"Yeah."},{"startTime":223.531,"endTime":224.471,"body":"I tend to agree."},{"startTime":224.471,"endTime":228.051,"body":"I was going to say the late teenage years into the mid twenties."},{"startTime":228.251,"endTime":231.891,"body":"Um, the reality is it's probably actually the first couple of years that you lift."},{"startTime":231.891,"endTime":239.051,"body":"And so if those first few years you lift are 35, then those are going to be better muscle"},{"startTime":231.891,"endTime":239.051,"body":"building years than 18 because you didn't lift."},{"startTime":239.051,"endTime":244.471,"body":"But I think this question is more getting at like what age would you want to be at to"},{"startTime":239.051,"endTime":244.471,"body":"optimize training?"},{"startTime":244.471,"endTime":247.811,"body":"And, yeah, I do think, uh, late teenage years to mid twenties is"},{"startTime":248.386,"endTime":249.206,"body":"Yeah."},{"startTime":249.206,"endTime":253.126,"body":"And then the latter part on how precipitous is the drop off as you age."},{"startTime":253.126,"endTime":256.826,"body":"I truly think it depends on how those years are spent."},{"startTime":257.426,"endTime":258.086,"body":"Right."},{"startTime":258.086,"endTime":270.166,"body":"If you from 18 to let's call it 40 year just live in the modern nine to five life,"},{"startTime":258.086,"endTime":270.166,"body":"drinking beers, watching football at 30 percent body fat, unhealthy, not really into it."},{"startTime":270.166,"endTime":276.606,"body":"That's a couple of decades of your life that you are sabotaging, if I may, certain things."},{"startTime":276.606,"endTime":278.53499999999997,"body":"And I think there is a period of"},{"startTime":278.53499999999997,"endTime":285.446,"body":"getting your body back to a even state or even slate before you can really reap the"},{"startTime":278.53499999999997,"endTime":285.446,"body":"benefits of that."},{"startTime":285.446,"endTime":292.999,"body":"And it's obviously much easier to not ever have to go through that getting back to that"},{"startTime":285.446,"endTime":292.999,"body":"even slate period at 18 and then just starting from there."},{"startTime":292.999,"endTime":296.426,"body":"Yeah, I guess the drop off would also be."},{"startTime":296.426,"endTime":300.306,"body":"relevant to, to how long you were training."},{"startTime":300.306,"endTime":309.886,"body":"So like, if you're, if you got those prime muscle building years from 18 to 25, say, like,"},{"startTime":300.306,"endTime":309.886,"body":"that's, that's seven or eight years of really prime muscle building, you could be an"},{"startTime":309.886,"endTime":311.226,"body":"advanced trainee at that point."},{"startTime":311.226,"endTime":314.646,"body":"And so yeah, it would be hard to gain muscle at that point."},{"startTime":314.866,"endTime":326.472,"body":"But if you like, if you start at 35, that becomes like, that's when you started lifting,"},{"startTime":314.866,"endTime":326.472,"body":"you're going to have plenty of great, fantastic, amazing results from 35 to 42."},{"startTime":326.472,"endTime":328.993,"body":"because you hadn't been training before."},{"startTime":328.993,"endTime":336.656,"body":"So the prime muscle building years really are when you train, but if you are going to put"},{"startTime":328.993,"endTime":336.656,"body":"an age to it, it would be best to be training in your late teenage years forward."},{"startTime":336.656,"endTime":337.336,"body":"Yeah."},{"startTime":337.336,"endTime":341.397,"body":"So these next two questions, I almost kind of feel like we can combine into one."},{"startTime":341.397,"endTime":344.739,"body":"The first is what's your average maintenance diet look like?"},{"startTime":344.739,"endTime":349.162,"body":"And then the second one is, can you walk through a typical grocery haul for a week?"},{"startTime":349.162,"endTime":350.013,"body":"Where do you shop?"},{"startTime":350.013,"endTime":350.954,"body":"What are the essentials?"},{"startTime":350.954,"endTime":352.166,"body":"And how much do you spend?"},{"startTime":352.166,"endTime":356.302,"body":"Mostly just curious how much meat, rice, and veggies, fruit you go through in a week."},{"startTime":356.302,"endTime":358.344,"body":"So I think those two can both go together."},{"startTime":358.88,"endTime":360.201,"body":"Yeah, I'll answer the first one."},{"startTime":360.201,"endTime":361.061,"body":"The second one's kind of hard."},{"startTime":361.061,"endTime":363.292,"body":"Like I only make my breakfasts right now."},{"startTime":363.292,"endTime":367.243,"body":"Everything else comes from a meal prep company and that's been I'm coming up on three"},{"startTime":363.292,"endTime":367.243,"body":"years of that."},{"startTime":367.243,"endTime":371.595,"body":"So I would be a very poor ask on that one."},{"startTime":372.535,"endTime":377.257,"body":"But what my average maintenance diet looks like and I've answered this, you know, numerous"},{"startTime":372.535,"endTime":377.257,"body":"times."},{"startTime":377.257,"endTime":381.819,"body":"I have my average baseline of how I live my life from a nutritional standpoint."},{"startTime":381.819,"endTime":383.8,"body":"When I'm in a caloric surplus."},{"startTime":384.46,"endTime":386.911,"body":"Some of those things rise when I'm in a deficit."},{"startTime":386.911,"endTime":399.205,"body":"Some of those things come down, but I'm really four meals per day with like one kind of"},{"startTime":386.911,"endTime":399.205,"body":"snack-esque post-workout looking thing, which is going to be like weigh some form of like"},{"startTime":399.205,"endTime":405.196,"body":"a powdered rice or a rice puffed cereal, something like that."},{"startTime":405.196,"endTime":408.247,"body":"Very, very easy digestion and some fruit, right?"},{"startTime":408.247,"endTime":413.189,"body":"If I'm in a deficit, that's going to be like berries, strawberry, blueberry."},{"startTime":413.189,"endTime":414.689,"body":"If I'm in a"},{"startTime":414.741,"endTime":417.102,"body":"deep in a caloric surplus, I'm not going to go with a berry."},{"startTime":417.102,"endTime":423.505,"body":"That's going to be a banana date, something that's much more dense for its relative"},{"startTime":417.102,"endTime":423.505,"body":"quantity in gram."},{"startTime":423.505,"endTime":425.637,"body":"My breakfast, berries changes, right?"},{"startTime":425.637,"endTime":430.049,"body":"I do one to three eggs, depending on dietary."},{"startTime":430.049,"endTime":432.91,"body":"If we're talking maintenance, let's call that two eggs."},{"startTime":433.27,"endTime":436.603,"body":"I add additional egg whites to get me additional protein in there."},{"startTime":436.603,"endTime":443.255,"body":"About 100 to 150 grams of like a sourdough and then one or two pieces of fruit."},{"startTime":443.255,"endTime":446.675,"body":"Like that's breakfast and some spinach mix in my egg scramble."},{"startTime":447.115,"endTime":448.255,"body":"That's maintenance."},{"startTime":448.255,"endTime":455.155,"body":"I'm going to have two meals that are going to be some form of a lean protein, a rice, a"},{"startTime":448.255,"endTime":455.155,"body":"potato, a starch, something like that."},{"startTime":455.155,"endTime":459.834,"body":"And anywhere from like 50 to 150 grams of vegetables."},{"startTime":460.035,"endTime":464.035,"body":"Um, the post-workout I already covered and that's effectively like my four meals."},{"startTime":464.035,"endTime":470.215,"body":"I'll have an intro workout, liquid carbohydrate, orange juice, coconut water, a dextrose,"},{"startTime":464.035,"endTime":470.215,"body":"something like that."},{"startTime":470.215,"endTime":473.035,"body":"And that is effectively like maintenance."},{"startTime":473.053,"endTime":474.836,"body":"and what I eat pretty much year round."},{"startTime":474.836,"endTime":475.176,"body":"Cool."},{"startTime":475.176,"endTime":476.456,"body":"Well, that's easy."},{"startTime":476.657,"endTime":481.921,"body":"For me, I think it's a little bit more complicated and nuanced because I'm also shopping"},{"startTime":476.657,"endTime":481.921,"body":"for the family."},{"startTime":482.202,"endTime":486.014,"body":"So I'll try to separate that out here."},{"startTime":486.014,"endTime":489.067,"body":"So I never eat breakfast like ever, ever, ever."},{"startTime":489.067,"endTime":494.531,"body":"I can't even remember the last time that I had food before at the earliest 10 a.m."},{"startTime":494.531,"endTime":496.232,"body":"Usually it's noon or one."},{"startTime":496.232,"endTime":500.354,"body":"So I just don't eat in the earlier part of the day."},{"startTime":500.595,"endTime":502.044,"body":"As far as what"},{"startTime":502.044,"endTime":503.224,"body":"it looks like from there."},{"startTime":503.224,"endTime":506.808,"body":"I usually have two like really big meals."},{"startTime":506.828,"endTime":514.6759999999999,"body":"The first meal is usually 10 or more ounces of chicken with rice and veggies and fruit."},{"startTime":514.6759999999999,"endTime":518.858,"body":"I try to have 400 grams of fruit and veggies at that first meal."},{"startTime":518.899,"endTime":522.623,"body":"And then I'll have a snack a couple hours later."},{"startTime":522.623,"endTime":528.828,"body":"So say that first meal is at noon, say at 230 or 3pm, I'll have a snack that's usually"},{"startTime":528.966,"endTime":534.5799999999999,"body":"a David bar or a quest bar or one of those protein bars with 20 to 30 grams of protein in"},{"startTime":528.966,"endTime":534.5799999999999,"body":"it."},{"startTime":534.5799999999999,"endTime":540.745,"body":"I'll have another piece of fruit and usually a piece of like whole grain toast or"},{"startTime":534.5799999999999,"endTime":540.745,"body":"something along those lines."},{"startTime":541.065,"endTime":546.109,"body":"And then in the evening, it's some version of a repeat of lunch."},{"startTime":546.109,"endTime":547.711,"body":"It's usually not chicken and rice."},{"startTime":547.711,"endTime":552.734,"body":"It's probably going to be beef and potatoes or beef and a bun."},{"startTime":553.395,"endTime":555.186,"body":"Something along those lines with"},{"startTime":555.336,"endTime":556.157,"body":"generally fruit."},{"startTime":556.157,"endTime":557.417,"body":"only have veggies once a day."},{"startTime":557.417,"endTime":560.06,"body":"have about 200 grams of veggies in that first meal."},{"startTime":560.06,"endTime":562.842,"body":"And then the rest of my meals, I usually have fruit."},{"startTime":562.842,"endTime":569.728,"body":"I try to get seven to 800 grams total of fruit and veggie throughout the day, but only"},{"startTime":562.842,"endTime":569.728,"body":"about 200 grams of that is veggie."},{"startTime":571.109,"endTime":573.121,"body":"And that's more or less my diet."},{"startTime":573.121,"endTime":577.534,"body":"Like it's three meals, it's the two big meals, and then the kind of snackish meal in the"},{"startTime":573.121,"endTime":577.534,"body":"middle."},{"startTime":577.795,"endTime":580.857,"body":"As far as what the grocery haul looks like."},{"startTime":582.098,"endTime":584.38,"body":"Man, so every week we buy"},{"startTime":584.572,"endTime":586.302,"body":"a dozen bagels for the family."},{"startTime":586.302,"endTime":596.639,"body":"I probably only have one of those each week and the kids for breakfast every day have a"},{"startTime":586.302,"endTime":596.639,"body":"bagel and then they have a choice of an egg, a yogurt or half of a whey protein shake."},{"startTime":596.639,"endTime":603.363,"body":"So I'll legitimately take like half of a scoop of 25 grams of protein whey and make them"},{"startTime":596.639,"endTime":603.363,"body":"drink that if they don't want an egg or yogurt."},{"startTime":603.363,"endTime":606.704,"body":"always got to make sure they have some protein with their breakfast."},{"startTime":607.845,"endTime":610.666,"body":"Then the kids eat lunch and stuff at school."},{"startTime":610.807,"endTime":612.377,"body":"They usually have snacks at school too."},{"startTime":612.377,"endTime":613.728,"body":"So their dinner is"},{"startTime":613.97,"endTime":619.381,"body":"some version of what I eat, whether it's like they like burgers and chicken tenders and"},{"startTime":613.97,"endTime":619.381,"body":"shit like that."},{"startTime":619.622,"endTime":620.882,"body":"so we'll do that."},{"startTime":622.042,"endTime":628.304,"body":"My grocery haul is is I would say I get about five pounds of chicken a week."},{"startTime":628.464,"endTime":633.406,"body":"I probably personally eat three and a half or four pounds of that."},{"startTime":633.406,"endTime":640.687,"body":"I usually get about two pounds of ground beef and I usually end up eating a pound and a"},{"startTime":633.406,"endTime":640.687,"body":"half of that maybe."},{"startTime":642.13,"endTime":642.88,"body":"bunch of rice."},{"startTime":642.88,"endTime":647.361,"body":"Like I would say rice is really my primary starchy carbohydrate."},{"startTime":647.582,"endTime":653.803,"body":"And I do eat like, you know, bread like a burger bun, or like I said, I'll have a bagel"},{"startTime":647.582,"endTime":653.803,"body":"every now and then."},{"startTime":653.983,"endTime":655.744,"body":"potatoes, stuff like that."},{"startTime":655.744,"endTime":663.726,"body":"It's really hard to just dial it in exclusively and say this is like my grocery haul every"},{"startTime":655.744,"endTime":663.726,"body":"week just because of the family dynamic."},{"startTime":664.086,"endTime":666.457,"body":"But we do spend a decent amount of money on groceries."},{"startTime":666.457,"endTime":671.698,"body":"It's it's weird, like somehow Whole Foods and Trader Joe's is cheaper than Safeway."},{"startTime":671.698,"endTime":681.471,"body":"which is just odd to me because Safeway's quality of food is so much lower, but I can go"},{"startTime":671.698,"endTime":681.471,"body":"to Safeway and spend $500 for the week, or I can go to Whole Foods and Trader Joe's and"},{"startTime":681.471,"endTime":689.773,"body":"spend 350, which I just, I still can't figure out how and why that's the case because the"},{"startTime":681.471,"endTime":689.773,"body":"food is so much better at Whole Foods and Trader Joe's."},{"startTime":689.773,"endTime":692.594,"body":"but yeah, that's more or less the story."},{"startTime":692.594,"endTime":698.275,"body":"And then usually at some point midweek, there's like a second like touch up grocery trip"},{"startTime":692.594,"endTime":698.275,"body":"where like we need more yogurt."},{"startTime":698.275,"endTime":700.472,"body":"My wife drinks a lot, eats a lot of yogurt."},{"startTime":700.472,"endTime":702.635,"body":"So we need like more yogurt, we need more fruit."},{"startTime":702.635,"endTime":705.798,"body":"Those are usually the two things that we have to re up on mid week."},{"startTime":705.798,"endTime":707.611,"body":"And everything else is pretty solid."},{"startTime":707.611,"endTime":708.551,"body":"Very, very cool."},{"startTime":708.551,"endTime":716.014,"body":"I'll yeah, in about a year I might have an update to that that answer there as I'll be"},{"startTime":708.551,"endTime":716.014,"body":"doing my own grocery shopping for the first time in quite some time."},{"startTime":717.075,"endTime":723.497,"body":"Next one, Brian, I think we'll kick off with you to start as this question came into you,"},{"startTime":717.075,"endTime":723.497,"body":"but I do have some of my own thoughts on it as well."},{"startTime":724.237,"endTime":726.169,"body":"What do you think about RFK?"},{"startTime":726.169,"endTime":734.281,"body":"Yeah, so we've gotten this question a few times and we skipped it the first few times we"},{"startTime":726.169,"endTime":734.281,"body":"got it, because we try not to politicize, you know, our stance here on this episode."},{"startTime":734.281,"endTime":739.264,"body":"So I am going to try and be as succinct as I can here."},{"startTime":739.264,"endTime":752.47,"body":"Basically, I believe that getting food dyes and preservatives and stuff out of our food"},{"startTime":739.264,"endTime":752.47,"body":"and increasing the quality of our food supply is a good thing."},{"startTime":752.97,"endTime":755.711,"body":"I think the problem is that"},{"startTime":755.917,"endTime":763.811,"body":"it's being done almost as this cloak that's distracting from the things that actually"},{"startTime":755.917,"endTime":763.811,"body":"really matter."},{"startTime":764.452,"endTime":771.256,"body":"so like, RFK has been tough on sugar, but you don't extract sugar from food."},{"startTime":771.256,"endTime":773.137,"body":"Like how do you get sugar out of food?"},{"startTime":773.137,"endTime":777.179,"body":"You inform people and you educate people that they need to eat less sugar."},{"startTime":777.179,"endTime":781.231,"body":"That's still not even the biggest problem, even though it is a problem."},{"startTime":781.231,"endTime":785.103,"body":"The problem is obesity and lack of exercise."},{"startTime":785.315,"endTime":795.958,"body":"And so I don't know how you prescribe the solution to that problem without being some sort"},{"startTime":785.315,"endTime":795.958,"body":"of like socialist communist type society where I like I heard back in the day, I remember"},{"startTime":795.958,"endTime":806.181,"body":"in the late 90s hearing that Russia mandated that everybody do X amount of exercise every"},{"startTime":795.958,"endTime":806.181,"body":"day and you had to like scan your card and like it would then go back to the government or"},{"startTime":806.181,"endTime":809.642,"body":"whatever and they would see if you weren't meeting your exercise requirements."},{"startTime":810.142,"endTime":814.327,"body":"I obviously don't agree with that type of governance, but I mean,"},{"startTime":814.327,"endTime":820.95,"body":"As far as a solution to our obesity problem, that is one way to at least begin to move the"},{"startTime":814.327,"endTime":820.95,"body":"needle."},{"startTime":820.95,"endTime":831.244,"body":"We spent a lot of time in the last episode talking about all the benefits of exercise"},{"startTime":820.95,"endTime":831.244,"body":"beyond just the physical appearance of your body, all the health ramifications through the"},{"startTime":831.244,"endTime":838.597,"body":"cardiovascular disease and cognitive function and mental health as far as depression,"},{"startTime":831.244,"endTime":838.597,"body":"anxiety, all of these things."},{"startTime":838.597,"endTime":841.138,"body":"Go check that episode out last week if you haven't But"},{"startTime":843.311,"endTime":849.756,"body":"These are the things like the obesity and the lack of exercise are really the things that"},{"startTime":843.311,"endTime":849.756,"body":"I think are the detriment to the society."},{"startTime":849.756,"endTime":858.704,"body":"And so it's great, get food dyes out, get preservatives out, minimize sugar, improve the"},{"startTime":849.756,"endTime":858.704,"body":"food quality, but let's not forget about the things that are like really moving the needle"},{"startTime":858.704,"endTime":860.105,"body":"here."},{"startTime":860.105,"endTime":862.648,"body":"beyond that, I'm just not gonna touch the vaccine part of"},{"startTime":862.648,"endTime":870.733,"body":"Yeah, I'm, I will focus on what I feel the most strongly about and what I know the most"},{"startTime":862.648,"endTime":870.733,"body":"professionally about and that's nutrition."},{"startTime":870.853,"endTime":874.967,"body":"And I do feel as though it is a"},{"startTime":874.967,"endTime":879.18,"body":"It's not like it's I felt like for years, it's like kind of swept under the rug."},{"startTime":879.18,"endTime":889.567,"body":"Like everyone knows that as a whole, the country is just from I'm talking from from a pure"},{"startTime":879.18,"endTime":889.567,"body":"individual standpoint, like a statistical average falling the fuck apart, right?"},{"startTime":889.567,"endTime":891.108,"body":"Obesity rates are just climbing."},{"startTime":891.108,"endTime":892.279,"body":"Body weights are climbing."},{"startTime":892.279,"endTime":897.763,"body":"The food quality is absolutely horrendous for the average person who's uninformed about"},{"startTime":892.279,"endTime":897.763,"body":"nutrition."},{"startTime":897.763,"endTime":898.133,"body":"Right."},{"startTime":898.133,"endTime":900.354,"body":"That's very, very cut and dry."},{"startTime":900.555,"endTime":903.136,"body":"I feel positive that"},{"startTime":903.555,"endTime":905.816,"body":"the narrative is at least starting to shift around."},{"startTime":905.816,"endTime":908.387,"body":"This is a problem that we need to fix."},{"startTime":908.588,"endTime":918.283,"body":"I do think the demonization of certain things like seed oils, like I, for anyone who's not"},{"startTime":908.588,"endTime":918.283,"body":"super into it, you're probably not listening to this podcast, but like, I guarantee you if"},{"startTime":918.283,"endTime":923.756,"body":"like seed oils tomorrow were gone, right across the, across the country, no one has access"},{"startTime":918.283,"endTime":923.756,"body":"to them anymore."},{"startTime":923.756,"endTime":928.339,"body":"The people who are obese are still going to be obese, you know, in like three months time"},{"startTime":923.756,"endTime":928.339,"body":"or something like that."},{"startTime":928.339,"endTime":930.841,"body":"It's not a one simple hack."},{"startTime":930.841,"endTime":931.731,"body":"to change everything."},{"startTime":931.731,"endTime":936.003,"body":"The food dyes are not going to make everyone's body fat disappear."},{"startTime":936.103,"endTime":937.803,"body":"It's a cultural thing."},{"startTime":938.144,"endTime":944.446,"body":"But at least the problem is being largely talked about and addressed at a high level."},{"startTime":944.446,"endTime":953.329,"body":"And he speaks about how there's incentives for poor quality food get subsidized and things"},{"startTime":944.446,"endTime":953.329,"body":"like that."},{"startTime":953.329,"endTime":956.05,"body":"So it's at least spoken about."},{"startTime":956.05,"endTime":959.212,"body":"Do I think things are going to change drastically in the next two years?"},{"startTime":959.212,"endTime":959.622,"body":"No."},{"startTime":959.622,"endTime":960.612,"body":"Maybe in the next like"},{"startTime":960.612,"endTime":962.437,"body":"10 potentially."},{"startTime":962.437,"endTime":965.664,"body":"So I'm at least hopeful for that is what I'll say."},{"startTime":965.681,"endTime":966.181,"body":"Yeah."},{"startTime":966.181,"endTime":976.879,"body":"The last thing I want to add that I forgot is that when you look at the preponderance of"},{"startTime":966.181,"endTime":976.879,"body":"studies that are showing the kind of negative effect of these food additives, and you can"},{"startTime":976.879,"endTime":980.832,"body":"throw seed oils in there and sugar, like all of these things, throw them all in there."},{"startTime":981.453,"endTime":988.098,"body":"The a lot of those effects are mitigated by simply exercising and not being obese."},{"startTime":988.098,"endTime":990.918,"body":"So so all of these things are exacerbated."},{"startTime":990.918,"endTime":994.063,"body":"If you are obese and don't exercise, it's like, seed oils are bad."},{"startTime":994.063,"endTime":994.724,"body":"These dyes are bad."},{"startTime":994.724,"endTime":995.485,"body":"The preserves are bad."},{"startTime":995.485,"endTime":996.976,"body":"The food quality is terrible."},{"startTime":997.238,"endTime":1003.646,"body":"In the studies that show people exercising and consuming these things, it almost makes"},{"startTime":997.238,"endTime":1003.646,"body":"them negligible."},{"startTime":1003.668,"endTime":1006.863,"body":"like exercise really is the thing that we need to be focusing on."},{"startTime":1006.863,"endTime":1007.794,"body":"Next."},{"startTime":1008.636,"endTime":1011.34,"body":"Do you think whey protein powders have merit?"},{"startTime":1011.34,"endTime":1015.707,"body":"Do you think you can build muscle in a low carb state if you're eating a ton of protein?"},{"startTime":1015.707,"endTime":1019.503,"body":"And then in parentheses, this is necessary for motility issues."},{"startTime":1019.503,"endTime":1022.443,"body":"Do I think whey protein powders have merit?"},{"startTime":1022.443,"endTime":1024.623,"body":"Yes, I use one every day."},{"startTime":1024.623,"endTime":1026.983,"body":"I believe Brian uses one every day."},{"startTime":1026.983,"endTime":1032.063,"body":"Brian just off hand mentioned that they're fed to his children periodically."},{"startTime":1032.063,"endTime":1037.643,"body":"So I would say, what's really funny is what people are like, I have a 17 year old."},{"startTime":1037.643,"endTime":1039.383,"body":"Do you think protein powders are safe?"},{"startTime":1039.383,"endTime":1042.383,"body":"Brian's like, I give protein powder to my six year old."},{"startTime":1044.083,"endTime":1046.7939999999999,"body":"So yes, I do think they have merit."},{"startTime":1046.7939999999999,"endTime":1052.095,"body":"Think that you can build muscle in a low carb state if you're eating a ton of protein."},{"startTime":1053.416,"endTime":1055.296,"body":"I wouldn't say it's impossible."},{"startTime":1055.296,"endTime":1058.077,"body":"Everything comes down to your energy balance."},{"startTime":1058.377,"endTime":1071.441,"body":"If you're taking, if you have motility issues and digestive issues and you're eating like"},{"startTime":1058.377,"endTime":1071.441,"body":"massive influxes of protein, would eventually will probably begin to exacerbate those"},{"startTime":1071.441,"endTime":1074.952,"body":"digestive issues because protein is the hardest."},{"startTime":1075.165,"endTime":1078.296,"body":"of the macronutrients to digest and assimilate."},{"startTime":1078.456,"endTime":1090.821,"body":"But if you're just drinking like a lot, a lot of whey, you can probably circumvent it, but"},{"startTime":1078.456,"endTime":1090.821,"body":"you may run into other issues with it just due to the sheer volume of that single food"},{"startTime":1090.821,"endTime":1092.001,"body":"you're intaking."},{"startTime":1092.001,"endTime":1098.684,"body":"If you do not have issues with increasing fats, that can be another approach."},{"startTime":1098.684,"endTime":1101.585,"body":"Is it as good as the carbohydrate approach?"},{"startTime":1101.585,"endTime":1105.206,"body":"No, but because we have limited options,"},{"startTime":1105.527,"endTime":1107.021,"body":"I think it is possible."},{"startTime":1107.021,"endTime":1108.958,"body":"Do I think it will be optimal?"},{"startTime":1108.958,"endTime":1109.338,"body":"No."},{"startTime":1109.338,"endTime":1111.205,"body":"But do I think it is possible?"},{"startTime":1111.205,"endTime":1111.736,"body":"Yes."},{"startTime":1111.736,"endTime":1119.813,"body":"Yeah, I'll just add that if you're eating a ton, like Aaron said, if you're in a surplus,"},{"startTime":1111.736,"endTime":1119.813,"body":"like you can gain muscle, your body can convert protein to carbohydrates through"},{"startTime":1119.813,"endTime":1120.685,"body":"gluconeogenesis."},{"startTime":1120.685,"endTime":1124.708,"body":"So like if your body needs carbohydrates, it will find a way to create them."},{"startTime":1124.769,"endTime":1127.511,"body":"And it's really just about being in a caloric surplus and yeah, sure."},{"startTime":1127.511,"endTime":1128.343,"body":"You can gain muscle."},{"startTime":1128.343,"endTime":1129.534,"body":"Question for Aaron."},{"startTime":1129.534,"endTime":1135.03,"body":"I don't even think this is true, he mentioned using the RP hypertrophy app in a prior"},{"startTime":1129.534,"endTime":1135.03,"body":"update."},{"startTime":1135.03,"endTime":1136.501,"body":"Any update on that?"},{"startTime":1136.825,"endTime":1140.038,"body":"Yeah, so I used it for, it was more than a month because I paid for it twice."},{"startTime":1140.038,"endTime":1142.127,"body":"So probably about like six weeks in total."},{"startTime":1142.127,"endTime":1145.793,"body":"And I ran through like one of their like meso cycles on it."},{"startTime":1146.326,"endTime":1147.426,"body":"I don't love it."},{"startTime":1147.426,"endTime":1160.449,"body":"You know, if I'm being honest, I really do not love the RP world of progression of just"},{"startTime":1147.426,"endTime":1160.449,"body":"stacking volume until you can't stack any more volume and then you deload."},{"startTime":1162.29,"endTime":1164.211,"body":"I think the app is really well done."},{"startTime":1164.211,"endTime":1165.911,"body":"You know, there's, kind of two ways."},{"startTime":1165.911,"endTime":1172.633,"body":"have a general fondness and appreciation for, what they built from a, from a usability"},{"startTime":1165.911,"endTime":1172.633,"body":"standpoint."},{"startTime":1172.633,"endTime":1174.253,"body":"I think it's pretty."},{"startTime":1174.498,"endTime":1186.158,"body":"novel and some of the approaches in that sort of thing, but I don't how it's like if you"},{"startTime":1174.498,"endTime":1186.158,"body":"were recovered last session and you didn't get crushed, here's two more sets for like"},{"startTime":1186.158,"endTime":1187.169,"body":"shoulder press."},{"startTime":1187.169,"endTime":1193.413,"body":"So by the final week, I was doing like up to six sets of a single exercise."},{"startTime":1193.874,"endTime":1202.675,"body":"And my end, what really happens is as, as the, as the six weeks go by, your training"},{"startTime":1193.874,"endTime":1202.675,"body":"sessions just get longer and longer and longer and longer and longer and longer."},{"startTime":1202.675,"endTime":1212.481,"body":"unless like you can't recover but it will ask it like is it too much and I'm like well"},{"startTime":1202.675,"endTime":1212.481,"body":"mentally yeah I don't want to do six fucking sets of shoulder press but I'm recovered from"},{"startTime":1212.481,"endTime":1222.787,"body":"it like I can handle it and then it's like okay here's seven you know so I just I won't"},{"startTime":1212.481,"endTime":1222.787,"body":"use it again I would if you're interested I would encourage you to formulate your own"},{"startTime":1222.787,"endTime":1229.541,"body":"opinion about it I didn't hate it necessarily but I am just not a fan of that style of"},{"startTime":1222.787,"endTime":1229.541,"body":"progression"},{"startTime":1230.331,"endTime":1240.017,"body":"Yeah, I'm actually really surprised that they're still using that type of aggressive"},{"startTime":1230.331,"endTime":1240.017,"body":"volume progression, because I think that even all the people that were huge supporters of"},{"startTime":1240.017,"endTime":1246.701,"body":"that style, like, you know, Steve Hall being the perfect example of that a number of years"},{"startTime":1240.017,"endTime":1246.701,"body":"ago, he doesn't do that anymore."},{"startTime":1246.701,"endTime":1253.625,"body":"And and nobody like I don't really know anybody in the actual application space like"},{"startTime":1246.701,"endTime":1253.625,"body":"anybody I network with in this industry."},{"startTime":1253.625,"endTime":1257.406,"body":"Nobody adds volume that aggressively across a messo cycle."},{"startTime":1258.353,"endTime":1259.066,"body":"So I don't know."},{"startTime":1259.066,"endTime":1259.858,"body":"Yeah."},{"startTime":1259.858,"endTime":1261.342,"body":"I forgot that you even use the app."},{"startTime":1261.342,"endTime":1262.585,"body":"So that's interesting."},{"startTime":1263.528,"endTime":1264.348,"body":"Yep."},{"startTime":1265.209,"endTime":1267.07,"body":"Okay, this one will take over you."},{"startTime":1267.07,"endTime":1276.955,"body":"What are the differences between a paragon five day physique and how a I'm assuming this"},{"startTime":1267.07,"endTime":1276.955,"body":"is pro and how a pro bodybuilder would train?"},{"startTime":1276.955,"endTime":1281.478,"body":"I have no desire to stand on stage, but want to optimize muscle mass."},{"startTime":1281.518,"endTime":1285.281,"body":"And then in parentheses, I understand most pros are on steroids."},{"startTime":1285.281,"endTime":1294.979,"body":"Yeah, I struggle with this question because there are so many variations of ways in which"},{"startTime":1285.281,"endTime":1294.979,"body":"a pro bodybuilder could train."},{"startTime":1295.199,"endTime":1305.307,"body":"There's an entire sect of pro bodybuilders out in the UK that train in more of like the"},{"startTime":1295.199,"endTime":1305.307,"body":"HIIT high intensity training, like one or two sets to failure, low volume type approach."},{"startTime":1306.249,"endTime":1309.771,"body":"think AJ Morris, Jordan Peters, that whole crew."},{"startTime":1310.432,"endTime":1314.185,"body":"And then you have the pro bodybuilders that"},{"startTime":1314.339,"endTime":1321.719,"body":"still tend to follow the bro splits that are like 20 to 30 sets a week where all of the"},{"startTime":1314.339,"endTime":1321.719,"body":"sets are allocated in one day."},{"startTime":1321.719,"endTime":1325.279,"body":"So it's like chest on Monday, back on Tuesday, legs on Wednesday type thing."},{"startTime":1325.279,"endTime":1328.579,"body":"And so you have those extremes on either end."},{"startTime":1328.799,"endTime":1336.439,"body":"And then I guess somewhere in the middle, you have people that are even doing like upper"},{"startTime":1328.799,"endTime":1336.439,"body":"lower splits and full body training and stuff like that."},{"startTime":1336.439,"endTime":1341.947,"body":"So you know, when you you look at the 5d program at Paragon, I I"},{"startTime":1342.051,"endTime":1344.951,"body":"I know there are pro bodybuilders that train in a similar manner."},{"startTime":1344.951,"endTime":1347.851,"body":"It's a, uh, it's a push."},{"startTime":1348.011,"endTime":1353.511,"body":"It's a, it's a lower push, pull lower upper split."},{"startTime":1353.731,"endTime":1358.071,"body":"So five days a week, you have three upper body days, two lower body days."},{"startTime":1358.391,"endTime":1366.831,"body":"Uh, the volume per muscle group per week is somewhere between 10 and 20 sets per muscle"},{"startTime":1358.391,"endTime":1366.831,"body":"group based on what muscle group it is."},{"startTime":1366.831,"endTime":1369.581,"body":"And if you're counting fractional sets, like does that pull up"},{"startTime":1369.581,"endTime":1372.433,"body":"count as a bicep and a back or just a back."},{"startTime":1372.433,"endTime":1374.871,"body":"But it's somewhere in that like 10 to 20 set range."},{"startTime":1374.895,"endTime":1385.594,"body":"I would say it's as indicative of the way a pro bodybuilder would train as any of the"},{"startTime":1374.895,"endTime":1385.594,"body":"other programs I write, like I couldn't tell you that, like I'm writing it with the"},{"startTime":1385.594,"endTime":1393.55,"body":"intention of optimizing or maximizing muscle mass via proper hypertrophy training with"},{"startTime":1385.594,"endTime":1393.55,"body":"evidence based practices."},{"startTime":1394.647,"endTime":1401.039,"body":"So if you're a pro bodybuilder that follows evidence-based practices, then that's probably"},{"startTime":1394.647,"endTime":1401.039,"body":"relatively similar to how you train."},{"startTime":1401.039,"endTime":1405.598,"body":"And if you're somebody that doesn't, then it wouldn't be so much."},{"startTime":1405.598,"endTime":1407.122,"body":"The only thing I will add to that."},{"startTime":1407.122,"endTime":1416.614,"body":"If someone is a pro bodybuilder, right, that is a very, large, probably aspect of their"},{"startTime":1407.122,"endTime":1416.614,"body":"identity and something that they put a lot of time into."},{"startTime":1416.614,"endTime":1424.596,"body":"They are probably willing to spend more time in the gym than the person that the five day"},{"startTime":1416.614,"endTime":1424.596,"body":"physique is written for."},{"startTime":1424.596,"endTime":1433.458,"body":"And they may likely and probably do a little bit more volume only because it is something"},{"startTime":1424.596,"endTime":1433.458,"body":"that is such a higher of an importance sort of thing."},{"startTime":1433.458,"endTime":1436.977,"body":"And if someone's a pro competing on a pro circuit,"},{"startTime":1436.977,"endTime":1445.371,"body":"they are probably going to opt to do a little bit more volume just to not leave any kind"},{"startTime":1436.977,"endTime":1445.371,"body":"of stone unturned."},{"startTime":1445.371,"endTime":1455.175,"body":"That has been my experience in interacting with some of the pro bodybuilders, but it's"},{"startTime":1445.371,"endTime":1455.175,"body":"again because they are, know, some of them it's their job."},{"startTime":1455.175,"endTime":1456.545,"body":"It's an identity sort of thing."},{"startTime":1456.545,"endTime":1458.386,"body":"They have the time to dedicate to it."},{"startTime":1458.386,"endTime":1464.248,"body":"So they will spend a little bit more time doing more volume, but that's about what Brian"},{"startTime":1458.386,"endTime":1464.248,"body":"said is pretty right."},{"startTime":1464.248,"endTime":1466.319,"body":"Like once you're good at programming and"},{"startTime":1466.439,"endTime":1470.371,"body":"like Brian's very good at programming, you tend to do a pretty damn decent job."},{"startTime":1470.888,"endTime":1480.348,"body":"What, like you really feel as if the group of bodybuilders that you talk to is doing more"},{"startTime":1470.888,"endTime":1480.348,"body":"than 20 sets per body part, or is it just that they're taking those same 10 to 20 sets and"},{"startTime":1480.348,"endTime":1484.419,"body":"they're resting longer between the sets, which is making the workout longer?"},{"startTime":1484.419,"endTime":1494.666,"body":"Yeah, I like just making the workout longer or if we're like, for example, again, in a in"},{"startTime":1484.419,"endTime":1494.666,"body":"one of the like the pull session, right?"},{"startTime":1495.026,"endTime":1501.83,"body":"With five days physique and please correct me if I'm wrong, we might do like a vertical"},{"startTime":1495.026,"endTime":1501.83,"body":"pull a horizontal pull."},{"startTime":1501.891,"endTime":1506.424,"body":"Are you also adding like a unilateral or redoing them like a rear delt and a bicep?"},{"startTime":1506.424,"endTime":1508.088,"body":"Like how many exercises?"},{"startTime":1508.088,"endTime":1515.23,"body":"one of the days that I just programmed that's coming up, it has three sets of single arm"},{"startTime":1508.088,"endTime":1515.23,"body":"lat pull down."},{"startTime":1515.23,"endTime":1519.891,"body":"It has three sets of seated cable rows with a semi pronated grip."},{"startTime":1520.032,"endTime":1523.873,"body":"has three sets of a one arm cable rear delt fly."},{"startTime":1524.113,"endTime":1529.914,"body":"It has three sets of cable face pulls, and then it has four or five sets of biceps at the"},{"startTime":1524.113,"endTime":1529.914,"body":"end."},{"startTime":1529.914,"endTime":1535.666,"body":"So you're looking at 12 sets of back and five sets of biceps."},{"startTime":1535.666,"endTime":1538.775,"body":"on a training day, 17 total working sets for a pull day."},{"startTime":1539.685,"endTime":1544.777,"body":"In my experience, we would probably only see someone doing one rear delt exercise."},{"startTime":1544.777,"endTime":1551.079,"body":"like where you had like the unilateral rear delt kind of pull across or I can't remember"},{"startTime":1544.777,"endTime":1551.079,"body":"exactly what you called it."},{"startTime":1551.079,"endTime":1552.96,"body":"And then also the face pull."},{"startTime":1552.96,"endTime":1559.322,"body":"In what I have seen, we might only do like one of those and then we would probably have a"},{"startTime":1552.96,"endTime":1559.322,"body":"third back exercise."},{"startTime":1559.322,"endTime":1561.463,"body":"It's like a different, you back angle."},{"startTime":1561.463,"endTime":1561.978,"body":"So"},{"startTime":1561.978,"endTime":1562.488,"body":"You know what?"},{"startTime":1562.488,"endTime":1563.929,"body":"It wasn't actually a face pull."},{"startTime":1563.929,"endTime":1570.716,"body":"And even though I will, I will say, I do consider a face pulled, not a rear dealt, but"},{"startTime":1563.929,"endTime":1570.716,"body":"more of a, of a trap exercise, like a mid lower trap."},{"startTime":1570.736,"endTime":1572.979,"body":"but the movement wasn't actually a cable face pull."},{"startTime":1572.979,"endTime":1574.08,"body":"was a Kelso shrug."},{"startTime":1574.08,"endTime":1578.994,"body":"So, similar, similar, but different, hitting it from a, from a slightly different angle."},{"startTime":1578.994,"endTime":1583.288,"body":"But yeah, I mean, 12 sets of back and five sets of biceps on a standard full day."},{"startTime":1583.633,"endTime":1589.73,"body":"Yeah, so I wouldn't think much different unless someone has like a lagging body part that"},{"startTime":1583.633,"endTime":1589.73,"body":"they really want to improve."},{"startTime":1589.73,"endTime":1597.84,"body":"They'll probably do a considerable increase in volume because it's the simplest equation,"},{"startTime":1589.73,"endTime":1597.84,"body":"you know, for something that needs improvement."},{"startTime":1597.84,"endTime":1600.535,"body":"OK, this one I think is really good to kick over to you."},{"startTime":1600.535,"endTime":1607.466,"body":"Is the behind the back cable lateral raise more anterior delt and the Y raise more rear"},{"startTime":1600.535,"endTime":1607.466,"body":"delt?"},{"startTime":1608.274,"endTime":1609.825,"body":"You simply, yes."},{"startTime":1610.565,"endTime":1617.709,"body":"So there are seven heads to the dealt three of them on the posterior dealt three of them"},{"startTime":1610.565,"endTime":1617.709,"body":"on the anterior dealt and then the middle dealt."},{"startTime":1618.69,"endTime":1628.226,"body":"I often will think of the most medial, guess would be the way of saying that or the most"},{"startTime":1618.69,"endTime":1628.226,"body":"middle versions of the rear dealt and the anterior dealt."},{"startTime":1628.226,"endTime":1633.749,"body":"I still consider kind of portions of the middle dealt if that makes sense, cause they're"},{"startTime":1628.226,"endTime":1633.749,"body":"coming in from the outside."},{"startTime":1633.749,"endTime":1635.93,"body":"So when you look at the most"},{"startTime":1636.192,"endTime":1644.371,"body":"middle delt portion of the anterior delt and the most middle delt portion of the rear"},{"startTime":1636.192,"endTime":1644.371,"body":"delt, they all kind of converge around where the middle delt is."},{"startTime":1644.492,"endTime":1651.501,"body":"But yeah, mean, 100 % if you're pulling from front to back, you're going to get a little"},{"startTime":1644.492,"endTime":1651.501,"body":"bit more of those rear delt heads with some middle delt."},{"startTime":1651.501,"endTime":1656.446,"body":"And if you're pulling from back to front, you're going to get a little bit more of the"},{"startTime":1651.501,"endTime":1656.446,"body":"front delt heads with some middle delt."},{"startTime":1657.442,"endTime":1667.236,"body":"Yeah, the only small addition I would say is when I perform the Y-rays, which I do love,"},{"startTime":1657.442,"endTime":1667.236,"body":"by the way, I also get a bit of like what I would believe would be like carries in there"},{"startTime":1667.236,"endTime":1668.207,"body":"as well."},{"startTime":1669.51,"endTime":1670.43,"body":"Yeah."},{"startTime":1670.812,"endTime":1671.45,"body":"Yeah."},{"startTime":1671.45,"endTime":1685.17,"body":"I would, I like it's, it's a, I've had conversations with other people about this and we"},{"startTime":1671.45,"endTime":1685.17,"body":"tend to agree that if the Y-rays is going more AB ducted."},{"startTime":1685.17,"endTime":1693.87,"body":"if you're coming out more to the side and less straight up overhead, then it's going to be"},{"startTime":1685.17,"endTime":1693.87,"body":"a little bit more of the, the middle delt."},{"startTime":1694.05,"endTime":1697.595,"body":"and a little bit less of the rear delt and trap area."},{"startTime":1697.595,"endTime":1707.79,"body":"And the more that you come directly overhead where the arms are more vertical at the top"},{"startTime":1697.595,"endTime":1707.79,"body":"in that Y raise, the more you're going to get the mid lower trap region and more rear"},{"startTime":1707.79,"endTime":1708.151,"body":"delt."},{"startTime":1708.151,"endTime":1710.027,"body":"Yeah, really good addition."},{"startTime":1710.027,"endTime":1713.433,"body":"Okay, I have some thoughts on this next one."},{"startTime":1713.495,"endTime":1714.937,"body":"I can take it first."},{"startTime":1715.179,"endTime":1715.72,"body":"Sure."},{"startTime":1715.72,"endTime":1716.621,"body":"Yeah."},{"startTime":1716.742,"endTime":1717.215,"body":"Yeah."},{"startTime":1717.215,"endTime":1728.484,"body":"four times a week, would you expect a difference in results from an upper lower split each"},{"startTime":1717.215,"endTime":1728.484,"body":"muscle twice a week versus a rotating PPL split if we keep weekly volumes are equated."},{"startTime":1728.484,"endTime":1733.788,"body":"So they're saying the rotating PPL split would hit each muscle two times over 10 to 11"},{"startTime":1728.484,"endTime":1733.788,"body":"days."},{"startTime":1733.788,"endTime":1738.03,"body":"Whereas the upper lower split hits two times every seven days."},{"startTime":1738.271,"endTime":1741.074,"body":"but the volumes would be equated across the same period of time."},{"startTime":1741.074,"endTime":1743.775,"body":"I'm going to take this in a slightly different direction."},{"startTime":1743.796,"endTime":1761.145,"body":"Assuming that recovery capacity of the upper lower split was not an issue and performance"},{"startTime":1743.796,"endTime":1761.145,"body":"could be similar, one could theorize that because you're completing a given volume in a"},{"startTime":1761.145,"endTime":1769.89,"body":"much shorter time frame, so call it seven days versus 10 or 11, over multiple, multiple"},{"startTime":1761.145,"endTime":1769.89,"body":"iterations, let's call it"},{"startTime":1770.054,"endTime":1775.625,"body":"four, five, six months, you get a lot more work done in a smaller amount of time."},{"startTime":1775.625,"endTime":1779.9,"body":"So you're able to get more work done, if that makes sense, over that amount of time."},{"startTime":1779.9,"endTime":1786.103,"body":"That could theoretically contribute to more results."},{"startTime":1786.202,"endTime":1789.165,"body":"However, the caveat is performance dependent."},{"startTime":1789.165,"endTime":1798.97,"body":"And with the additional recovery times of that 10 to 11 day split, I would theorize that"},{"startTime":1789.165,"endTime":1798.97,"body":"performance would be better."},{"startTime":1799.117,"endTime":1801.85,"body":"over the PPL split."},{"startTime":1801.85,"endTime":1804.424,"body":"it would, again, I think it comes down to performance."},{"startTime":1804.424,"endTime":1809.91,"body":"If you could match performance in the upper lower, I think the time would benefit you."},{"startTime":1809.91,"endTime":1816.087,"body":"However, that is a big caveat of being able to match performance with that much more"},{"startTime":1809.91,"endTime":1816.087,"body":"volume on a given day."},{"startTime":1816.785,"endTime":1819.146,"body":"Yeah, I love I love the performance piece."},{"startTime":1819.146,"endTime":1829.58,"body":"Just to clarify and to make sure we're on the same page, I feel as if what they're saying"},{"startTime":1819.146,"endTime":1829.58,"body":"is that over the 10 to 11 days of the one rotation of PPL, they're getting the same amount"},{"startTime":1829.58,"endTime":1832.652,"body":"of volume in the upper lower split over 10 to 11 days."},{"startTime":1832.652,"endTime":1840.7,"body":"So they're not saying in in two sessions of upper and two sessions of lower, they're"},{"startTime":1832.652,"endTime":1840.7,"body":"saying in three sessions of upper and three sessions of lower, because that would be 10 to"},{"startTime":1840.7,"endTime":1842.536,"body":"11 days would be like a week and a half."},{"startTime":1842.536,"endTime":1846.195,"body":"So you're talking about a week and a half of the upper lower split is equivalent in"},{"startTime":1842.536,"endTime":1846.195,"body":"volume."},{"startTime":1846.195,"endTime":1849.389,"body":"to the week and a half of PPL split."},{"startTime":1849.86,"endTime":1854.345,"body":"Okay, yeah, I was assuming that the upper lower volume would be done in seven days."},{"startTime":1854.441,"endTime":1856.081,"body":"Yeah, because they're saying volume equated."},{"startTime":1856.081,"endTime":1866.061,"body":"So I'm thinking over the 10 to 11 days, the volume would be the same even though PPL is"},{"startTime":1856.081,"endTime":1866.061,"body":"only hitting is hit I don't know you're hitting the muscle essentially three times in the"},{"startTime":1866.061,"endTime":1870.22,"body":"upper lower split and only twice in the PPL split over that same period of time."},{"startTime":1870.22,"endTime":1872.908,"body":"it does say if weekly volumes are equated."},{"startTime":1872.908,"endTime":1874.33,"body":"So I think you're right."},{"startTime":1875.295,"endTime":1878.061,"body":"Yeah, so I take back my answer then."},{"startTime":1878.83,"endTime":1885.264,"body":"I kind of think it comes out in the wash and you just do the one that like you enjoy the"},{"startTime":1878.83,"endTime":1885.264,"body":"most and fits your lifestyle best."},{"startTime":1885.264,"endTime":1889.308,"body":"And I would find it hard to say that one would be significantly better than the other."},{"startTime":1889.308,"endTime":1889.748,"body":"Yeah."},{"startTime":1889.748,"endTime":1890.07,"body":"All right."},{"startTime":1890.07,"endTime":1891.673,"body":"Let's see what's next year."},{"startTime":1892.568,"endTime":1893.468,"body":"All right."},{"startTime":1893.468,"endTime":1896.692,"body":"a fully unilateral program for Paragon?"},{"startTime":1896.834,"endTime":1898.034,"body":"No, absolutely not."},{"startTime":1898.034,"endTime":1902.986,"body":"mean, that's the amount of time commitment that would go into that and the amount of sets"},{"startTime":1898.034,"endTime":1902.986,"body":"to failure."},{"startTime":1902.986,"endTime":1912.189,"body":"So one of the biggest hindrances in using unilateral training is that mentally you have to"},{"startTime":1902.986,"endTime":1912.189,"body":"go do a hard set."},{"startTime":1912.189,"endTime":1914.589,"body":"We'll just call it a failure set, even though they're not all to failure."},{"startTime":1914.589,"endTime":1921.612,"body":"You essentially have to do a failure set twice to get the same hypertrophy benefit as one"},{"startTime":1914.589,"endTime":1921.612,"body":"set."},{"startTime":1921.612,"endTime":1923.13,"body":"So it's not just"},{"startTime":1923.13,"endTime":1927.503,"body":"the time commitment, which I think you could mitigate by just taking shorter rest between"},{"startTime":1923.13,"endTime":1927.503,"body":"limbs or whatever."},{"startTime":1927.503,"endTime":1933.287,"body":"But the psychological side of having to do those hard sets double as many times."},{"startTime":1933.287,"endTime":1942.897,"body":"like imagine if instead of a leg day being three sets of hack squat, three sets of RDL,"},{"startTime":1933.287,"endTime":1942.897,"body":"three sets of leg extensions and three sets of leg curls or something like that."},{"startTime":1942.897,"endTime":1946.716,"body":"So you have 12 total sets, six for quads, six for hamstrings."},{"startTime":1947.277,"endTime":1952.078,"body":"Imagine that workout instead being Bulgarian split squats."},{"startTime":1952.078,"endTime":1957.254,"body":"single leg RDLs, single leg leg extensions and single leg leg curls."},{"startTime":1957.254,"endTime":1966.485,"body":"Now you're having to do 24 sets to get the same stimulus that you would get from 12 sets"},{"startTime":1957.254,"endTime":1966.485,"body":"of bilateral work."},{"startTime":1966.485,"endTime":1969.528,"body":"And so it just doesn't make sense practically."},{"startTime":1971.051,"endTime":1972.592,"body":"And I would never do that."},{"startTime":1973.355,"endTime":1974.217,"body":"Yeah, I wouldn't."},{"startTime":1974.217,"endTime":1976.08,"body":"I wouldn't do it someone gave me that program."},{"startTime":1976.08,"endTime":1978.103,"body":"A big hard no on this."},{"startTime":1978.358,"endTime":1980.37,"body":"Hard no, yeah exactly."},{"startTime":1980.751,"endTime":1989.602,"body":"Alright, I've been listening to your pod for a while and I finally started my first"},{"startTime":1980.751,"endTime":1989.602,"body":"official bulk in 10 years of lifting at the same body weight."},{"startTime":1989.884,"endTime":1992.327,"body":"Four months in and I have stretch marks on my chest."},{"startTime":1992.327,"endTime":1993.339,"body":"Isn't that dope?"},{"startTime":1993.339,"endTime":1998.8,"body":"I remember being excited about my first stretch marks because it really means that you're"},{"startTime":1993.339,"endTime":1998.8,"body":"growing."},{"startTime":1999.081,"endTime":2001.281,"body":"Now I'm fearful."},{"startTime":2001.281,"endTime":2005.663,"body":"like, so far no new stretch marks with all this new weight and stuff I've put on."},{"startTime":2005.663,"endTime":2006.919,"body":"And I'm glad."},{"startTime":2006.919,"endTime":2009.944,"body":"I don't want them at this point, to be completely honest."},{"startTime":2009.944,"endTime":2017.856,"body":"But I was really excited about them when I first got them because it was evident that the"},{"startTime":2009.944,"endTime":2017.856,"body":"training and growing was actually happening."},{"startTime":2018.738,"endTime":2020.04,"body":"Yeah, I mean, is dope for you."},{"startTime":2020.04,"endTime":2020.66,"body":"That's awesome, dude."},{"startTime":2020.66,"endTime":2028.459,"body":"I can't believe you lifted for 10 years at the same body weight and never try to bulk,"},{"startTime":2020.66,"endTime":2028.459,"body":"but, I guess it just goes to show that at some point, everyone needs to increase the"},{"startTime":2028.459,"endTime":2033.024,"body":"calories and, see what kind of impact that has on the amount of muscle you can gain."},{"startTime":2033.422,"endTime":2034.202,"body":"Yep."},{"startTime":2034.824,"endTime":2041.145,"body":"Opinion on using rucking for zone two if an outdoor activity is desired, but I don't want"},{"startTime":2034.824,"endTime":2041.145,"body":"to run."},{"startTime":2041.145,"endTime":2045.107,"body":"Yeah, I think it's fine if you can get into zone two."},{"startTime":2045.427,"endTime":2056.883,"body":"During the rocking hype that Peter Attia and was it Michael Easter dropped a number of"},{"startTime":2045.427,"endTime":2056.883,"body":"years ago, I went out and bought all the rocking equipment and thought I was going to be a"},{"startTime":2056.883,"endTime":2058.154,"body":"huge rocker."},{"startTime":2058.474,"endTime":2064.1369999999997,"body":"And I just realized that walking around my neighborhood, I can't even get into zone two."},{"startTime":2064.478,"endTime":2068.3599999999997,"body":"I can walk as fast as I can possibly walk with 45 to 60 pounds."},{"startTime":2068.3599999999997,"endTime":2070.853,"body":"And my heart rate is still in like"},{"startTime":2070.853,"endTime":2073.953,"body":"you know, 105 110, something like that."},{"startTime":2073.953,"endTime":2082.193,"body":"So the only times that I could actually get into zone two rucking would be if I'm going up"},{"startTime":2073.953,"endTime":2082.193,"body":"a slight incline or shuffling slash jogging."},{"startTime":2082.193,"endTime":2087.273,"body":"And jogging with a 45 pound pack on is just an awful experience."},{"startTime":2087.273,"endTime":2091.433,"body":"And I don't have an extended long hill around my neighborhood."},{"startTime":2091.433,"endTime":2098.033,"body":"So it would just be a bunch of, you know, a little bit of zone two and then dropping back"},{"startTime":2091.433,"endTime":2098.033,"body":"into zone one and then a little zone two and dropping back into zone one."},{"startTime":2098.033,"endTime":2098.725,"body":"So"},{"startTime":2098.725,"endTime":2103.271,"body":"Yeah, like if you're not in great cardiovascular shape and you can just walk with weight"},{"startTime":2098.725,"endTime":2103.271,"body":"on your back."},{"startTime":2103.271,"endTime":2106.374,"body":"That's an amazing way to do zone two."},{"startTime":2106.374,"endTime":2112.941,"body":"I just don't know too many people that over time can still be in zone two while rocking on"},{"startTime":2106.374,"endTime":2112.941,"body":"flat ground."},{"startTime":2113.535,"endTime":2116.581,"body":"Yep, I don't have anything to add on the back end of that one."},{"startTime":2116.741,"endTime":2117.264,"body":"Cool."},{"startTime":2117.264,"endTime":2120.032,"body":"Do you have any experience with flywheel training, Aaron?"},{"startTime":2120.427,"endTime":2128.155,"body":"Personally, no, I think I touched it once at N1 like very very briefly and that is my only"},{"startTime":2120.427,"endTime":2128.155,"body":"actual experience with it."},{"startTime":2128.225,"endTime":2133.711,"body":"Yeah, so this next question asks, what are your thoughts on flywheel training and using it"},{"startTime":2128.225,"endTime":2133.711,"body":"for hypertrophy?"},{"startTime":2133.711,"endTime":2137.514,"body":"And just like you, my only experience with it is once at N1."},{"startTime":2137.615,"endTime":2145.223,"body":"And I know Cass has used it as an accompaniment to his general hypertrophy training."},{"startTime":2145.223,"endTime":2147.666,"body":"So I'm sure there's value there."},{"startTime":2147.666,"endTime":2151.359,"body":"I just personally don't really have enough experience to talk on that."},{"startTime":2151.699,"endTime":2157.842,"body":"Yeah, I think some of the newer developments on like the Vultra is getting like really"},{"startTime":2151.699,"endTime":2157.842,"body":"cool what you can actually do."},{"startTime":2157.942,"endTime":2167.487,"body":"But I, you know, in full transparency don't have any, any more experience other than like"},{"startTime":2157.942,"endTime":2167.487,"body":"seeing a couple really cool videos of some of the settings and configurability."},{"startTime":2167.677,"endTime":2172.817,"body":"So I guess in flywheel training, the harder you work, the more resistance it provides."},{"startTime":2172.817,"endTime":2176.157,"body":"And so, um, that's kind of an interesting feature."},{"startTime":2176.157,"endTime":2184.557,"body":"And then with the Vultra, which is not flywheel training, but it's the kind of electronic"},{"startTime":2176.157,"endTime":2184.557,"body":"aid that Cass has been using that he's able to add resistance to different portions of the"},{"startTime":2184.557,"endTime":2187.837,"body":"movement where he can make a movement harder at the bottom or harder at the top or"},{"startTime":2184.557,"endTime":2187.837,"body":"whatever."},{"startTime":2187.837,"endTime":2189.897,"body":"So, um, I think there's value in all that stuff."},{"startTime":2189.897,"endTime":2193.377,"body":"I just don't have enough experience to talk about it."},{"startTime":2193.377,"endTime":2193.597,"body":"Yep."},{"startTime":2193.597,"endTime":2193.917,"body":"All right."},{"startTime":2193.917,"endTime":2194.737,"body":"I'll kick this one to you."},{"startTime":2194.737,"endTime":2196.677,"body":"If you have any thoughts on this water."},{"startTime":2196.771,"endTime":2204.782,"body":"some good general fitness milestones to test progress against, for example, mile run"},{"startTime":2196.771,"endTime":2204.782,"body":"pushups in 60 seconds, et cetera."},{"startTime":2204.782,"endTime":2207.477,"body":"This is such a hard question for me."},{"startTime":2207.572,"endTime":2210.844,"body":"I would say it really should be goal dependent."},{"startTime":2211.979,"endTime":2217.451,"body":"For example, like my entire life, quote unquote is like fitness."},{"startTime":2217.451,"endTime":2222.013,"body":"If you made me go run a mile, my God, it would be an abomination."},{"startTime":2222.013,"endTime":2225.175,"body":"It might be like a let it probably like 12 minutes, something like that."},{"startTime":2225.175,"endTime":2232.098,"body":"Assuming something bad didn't happen, like a hamstring tear or something cramp up horribly"},{"startTime":2225.175,"endTime":2232.098,"body":"and I go down, you know?"},{"startTime":2232.098,"endTime":2238.14,"body":"So it's really hard, but I don't like value being able to run a mile right now."},{"startTime":2238.14,"endTime":2240.713,"body":"So it's, it's really hard to say."},{"startTime":2240.713,"endTime":2248.316,"body":"I think body weight pushups and pull ups can be a really, really good one because it's"},{"startTime":2240.713,"endTime":2248.316,"body":"scalable to your relative size."},{"startTime":2249.077,"endTime":2254.699,"body":"someone who's really, really short, maybe the mile run isn't the best for them."},{"startTime":2254.699,"endTime":2261.101,"body":"Someone with a longer stride can probably take advantage of it a little bit better and be"},{"startTime":2254.699,"endTime":2261.101,"body":"in less quality shape."},{"startTime":2261.482,"endTime":2267.164,"body":"I would being able to say maybe doing six, eight body weight pull ups, I think is a good"},{"startTime":2261.482,"endTime":2267.164,"body":"one."},{"startTime":2267.46,"endTime":2276.317,"body":"Push-ups, especially for like females who typically don't have as much like pressing"},{"startTime":2267.46,"endTime":2276.317,"body":"strength upper body Ten something like that Like I just got in a I just lost a very big"},{"startTime":2276.317,"endTime":2286.466,"body":"bet to Jenny this past week because I was trying to ask her How many push-ups she could do"},{"startTime":2276.317,"endTime":2286.466,"body":"and I didn't think she could do 15 and she got very mad at me and then did like 23 So I I"},{"startTime":2286.466,"endTime":2288.257,"body":"ate my words on that one."},{"startTime":2289.538,"endTime":2297.134,"body":"This one's really hard for me because I just I just don't it makes it a large assumption"},{"startTime":2289.538,"endTime":2297.134,"body":"that may be of things that you don't care about"},{"startTime":2298.114,"endTime":2302.925,"body":"Yeah, I loved what you said in the beginning, which was that it needs to be specific to"},{"startTime":2298.114,"endTime":2302.925,"body":"your goals."},{"startTime":2302.925,"endTime":2307.006,"body":"And so I guess in this one, it did it did it state general fitness?"},{"startTime":2307.947,"endTime":2311.068,"body":"Yeah, what are some good general fitness milestones?"},{"startTime":2311.068,"endTime":2315.569,"body":"So it's not like this person is like trying to chase hypertrophy or trying to trace cardio"},{"startTime":2311.068,"endTime":2315.569,"body":"or anything like that."},{"startTime":2315.569,"endTime":2321.457,"body":"They just want to be generally, you know, So, yeah, I mean, push ups are fine."},{"startTime":2321.457,"endTime":2326.092,"body":"I think the problem you get with tests like those is standardization of movement."},{"startTime":2326.158,"endTime":2329.669,"body":"And so like your pushups could turn into worms."},{"startTime":2330.489,"endTime":2332.3,"body":"you could do them faster."},{"startTime":2332.3,"endTime":2333.67,"body":"You could do them slower."},{"startTime":2333.67,"endTime":2335.501,"body":"Your pull-ups could have body English."},{"startTime":2335.501,"endTime":2338.451,"body":"They could not have body English, running a mile."},{"startTime":2338.451,"endTime":2339.492,"body":"You can't really cheat."},{"startTime":2339.492,"endTime":2344.213,"body":"Like that's pretty much like, Hey, move, go from there to there and like, see how fast you"},{"startTime":2339.492,"endTime":2344.213,"body":"can do it."},{"startTime":2344.34,"endTime":2345.283,"body":"so I like that one."},{"startTime":2345.283,"endTime":2353.305,"body":"If, if, that's important to you, that's a good, it's actually a really good test of like"},{"startTime":2345.283,"endTime":2353.305,"body":"VO two max because VO two max is that range between like, you know, four and eight minutes"},{"startTime":2353.305,"endTime":2354.146,"body":"or something like that."},{"startTime":2354.146,"endTime":2355.388,"body":"Three and eight minutes."},{"startTime":2355.388,"endTime":2359.76,"body":"So most people going all out can hopefully run a mile in eight minutes."},{"startTime":2359.76,"endTime":2361.851,"body":"I would say I'm probably just under that."},{"startTime":2361.851,"endTime":2367.154,"body":"And I've been running now for like four straight months just to get under eight minutes"},{"startTime":2361.851,"endTime":2367.154,"body":"for a mile."},{"startTime":2368.055,"endTime":2369.635,"body":"It's a good one."},{"startTime":2371.376,"endTime":2375.819,"body":"General fitness, mean, burpees in a minute, burpees in five minutes."},{"startTime":2376.159,"endTime":2377.737,"body":"That's a pretty good one."},{"startTime":2377.737,"endTime":2378.246,"body":"Yeah."},{"startTime":2378.246,"endTime":2383.281,"body":"can standardize burpees by doing like we did in the open where you have to touch something"},{"startTime":2378.246,"endTime":2383.281,"body":"six inches above your head."},{"startTime":2383.281,"endTime":2385.743,"body":"So you're making sure you're extending all the way."},{"startTime":2388.076,"endTime":2388.571,"body":"Yeah."},{"startTime":2388.571,"endTime":2391.288,"body":"And then, mean, just general progressions in the gym."},{"startTime":2391.288,"endTime":2392.509,"body":"Like what are your dumbbell rows?"},{"startTime":2392.509,"endTime":2393.801,"body":"Are they going up over time?"},{"startTime":2393.801,"endTime":2396.523,"body":"Like, are your squats getting stronger?"},{"startTime":2396.523,"endTime":2397.414,"body":"Stuff like that."},{"startTime":2397.414,"endTime":2401.878,"body":"So, yeah, I think all of those are good."},{"startTime":2401.878,"endTime":2403.941,"body":"I think you just need to choose the ones that speak to you."},{"startTime":2403.941,"endTime":2405.862,"body":"All right, this one's for you, Aaron."},{"startTime":2405.862,"endTime":2413.029,"body":"For Aaron, give us a full, in caps, update on your training and how you're feeling and"},{"startTime":2405.862,"endTime":2413.029,"body":"growing."},{"startTime":2413.029,"endTime":2414.03,"body":"You wanting more?"},{"startTime":2414.03,"endTime":2417.273,"body":"Have your goals and dreams changed?"},{"startTime":2417.273,"endTime":2421.076,"body":"You stay hitting with us with these 30 second updates."},{"startTime":2421.076,"endTime":2423.539,"body":"You literally look like an action figure."},{"startTime":2423.539,"endTime":2425.119,"body":"Update us."},{"startTime":2426.592,"endTime":2432.736,"body":"So I feel really tired and really full and I'm sick of eating."},{"startTime":2432.736,"endTime":2438.406,"body":"I can't think of the last time I was remotely interested in eating one of my meals, like"},{"startTime":2432.736,"endTime":2438.406,"body":"even breakfast."},{"startTime":2438.406,"endTime":2440.451,"body":"Like I love my breakfast and I just don't want it."},{"startTime":2440.451,"endTime":2442.913,"body":"Like today I didn't eat my breakfast till 10 a.m."},{"startTime":2442.913,"endTime":2445.388,"body":"and I was just like, I just don't fucking want it."},{"startTime":2445.388,"endTime":2446.815,"body":"I'm so full."},{"startTime":2446.956,"endTime":2454.941,"body":"I think I mentioned on the last week's episode, I'm drinking 1.5 liters of orange juice"},{"startTime":2446.956,"endTime":2454.941,"body":"per day and intra workout."},{"startTime":2454.941,"endTime":2456.971,"body":"carbs that are another 50 grams of carbs."},{"startTime":2456.971,"endTime":2460.084,"body":"Like my body's just like over it effectively."},{"startTime":2462.365,"endTime":2463.486,"body":"Am I wanting more?"},{"startTime":2463.486,"endTime":2466.587,"body":"No, not at all."},{"startTime":2467.008,"endTime":2469.309,"body":"It's a very like be careful what you wish for thing."},{"startTime":2469.309,"endTime":2478.994,"body":"I was 234 pounds this morning fasted, still have abs, which is I'm honestly having a hard"},{"startTime":2469.309,"endTime":2478.994,"body":"time wrapping my head around it honestly believing it."},{"startTime":2479.295,"endTime":2482.436,"body":"But I just have a favorable response to the PEDs."},{"startTime":2482.436,"endTime":2484.337,"body":"Like I wish there was like"},{"startTime":2484.505,"endTime":2486.636,"body":"I'm this crazy hard worker, that sort of thing."},{"startTime":2486.636,"endTime":2495.428,"body":"Like I work no harder and I'm no more disciplined than the 190 pound Natty Aaron, if I'm"},{"startTime":2486.636,"endTime":2495.428,"body":"being completely honest with everyone."},{"startTime":2497.209,"endTime":2498.859,"body":"My goals and dreams have not changed."},{"startTime":2498.859,"endTime":2505.571,"body":"I will start prep in about a month, which I cannot wait for, honestly, because I just want"},{"startTime":2498.859,"endTime":2505.571,"body":"to like, I just want to like feel a little bit better."},{"startTime":2505.571,"endTime":2508.732,"body":"I'm just like really lethargic and full all the time."},{"startTime":2509.172,"endTime":2511.053,"body":"And I just want that to go away."},{"startTime":2512.679,"endTime":2516.973,"body":"I have three shows picked out through the summer months, a little bit into the fall."},{"startTime":2516.973,"endTime":2522.417,"body":"And then immediately after that, I'll be getting married back on the East Coast, which I'm"},{"startTime":2516.973,"endTime":2522.417,"body":"very much looking forward to."},{"startTime":2522.458,"endTime":2533.677,"body":"And as long as things go decently to plan as of the end of November, sorry, the end of"},{"startTime":2522.458,"endTime":2533.677,"body":"September, bodybuilder Aaron goes away and I will just let my body weight reduce back down"},{"startTime":2533.677,"endTime":2538.963,"body":"to like the 210 to 215 range, which I honestly very much so look forward to."},{"startTime":2538.963,"endTime":2545.931,"body":"That's awesome and thorough, but I think you missed one portion of that, which was the"},{"startTime":2538.963,"endTime":2545.931,"body":"very beginning, which said, tell us about your training."},{"startTime":2546.459,"endTime":2548.37,"body":"yes, so my bad."},{"startTime":2548.37,"endTime":2556.372,"body":"Training right now is push pull legs off, push pull off."},{"startTime":2556.412,"endTime":2558.072,"body":"So I'm training legs once per week."},{"startTime":2558.072,"endTime":2564.164,"body":"They've kind of gone on the back burner because I will be in board shorts and my legs do"},{"startTime":2558.072,"endTime":2564.164,"body":"not need to be any bigger than they are."},{"startTime":2564.164,"endTime":2570.356,"body":"And so it's opportunity cost on time of training the muscle groups that will get judged"},{"startTime":2564.164,"endTime":2570.356,"body":"there."},{"startTime":2570.356,"endTime":2572.196,"body":"So I'm training five days per week."},{"startTime":2572.196,"endTime":2574.617,"body":"I'm training with Jackson, who's my coach."},{"startTime":2576.029,"endTime":2583.954,"body":"multiple days per week again, which is it's good, but there's a lot of like doing business"},{"startTime":2576.029,"endTime":2583.954,"body":"stuff with the gym in between of training."},{"startTime":2583.954,"endTime":2586.616,"body":"So it's not like we just get straight dedicated to training."},{"startTime":2586.616,"endTime":2590.989,"body":"It's a little bit of a high stress situation right now, but I'm excited to be training at"},{"startTime":2586.616,"endTime":2590.989,"body":"Undefeated."},{"startTime":2590.989,"endTime":2591.7,"body":"It's pretty cool."},{"startTime":2591.7,"endTime":2599.825,"body":"have effectively empty gym, private gym, all the equipment that I picked that I'm really"},{"startTime":2591.7,"endTime":2599.825,"body":"pumped on and, you know, putting those through the paces and really getting to use them."},{"startTime":2599.825,"endTime":2603.328,"body":"And that's been very, very exciting for me."},{"startTime":2603.328,"endTime":2605.819,"body":"So I had a really rough like"},{"startTime":2605.819,"endTime":2616.818,"body":"November, December of just high stress, mood was poor, not really enjoying it, wanted to"},{"startTime":2605.819,"endTime":2616.818,"body":"get out of the gym that I was training in, really couldn't those sorts of things, but"},{"startTime":2616.818,"endTime":2619.7,"body":"feeling much better stringing together consistent weeks."},{"startTime":2619.7,"endTime":2625.024,"body":"My body weight has been steady and now climbing over the past week."},{"startTime":2625.084,"endTime":2628.466,"body":"know, yesterday I think was an all time high."},{"startTime":2629.208,"endTime":2633.191,"body":"And then today was like just under that at two thirty four point three, I think."},{"startTime":2633.191,"endTime":2635.134,"body":"So things are going good."},{"startTime":2635.134,"endTime":2644.328,"body":"I'll probably end up tapping out, you know, before prep starts around like 236 maybe"},{"startTime":2635.134,"endTime":2644.328,"body":"something like that, which 235 was my like goal that I kind of said I wanted to get to"},{"startTime":2644.328,"endTime":2645.548,"body":"that size."},{"startTime":2645.729,"endTime":2653.052,"body":"Now that I'm that big, I thought that I would look like some superhuman freak and I'd have"},{"startTime":2645.729,"endTime":2653.052,"body":"the physique I always wanted, but I definitely do not."},{"startTime":2653.052,"endTime":2654.382,"body":"And I don't want to be any bigger."},{"startTime":2654.382,"endTime":2658.254,"body":"So I think it's one of those things where you're just never really satisfied."},{"startTime":2658.254,"endTime":2660.575,"body":"Like there's times where I'm like, that's it."},{"startTime":2660.575,"endTime":2661.455,"body":"That's all we got."},{"startTime":2661.455,"endTime":2661.735,"body":"Right."},{"startTime":2661.735,"endTime":2663.196,"body":"This is what we look like."},{"startTime":2663.656,"endTime":2672.236,"body":"235 pounds and I thought we would be bigger but I think that's one of those like just"},{"startTime":2663.656,"endTime":2672.236,"body":"being overly self-critical sort of things and I know that it'll never go away and I"},{"startTime":2672.236,"endTime":2673.696,"body":"definitely do not want to get any bigger."},{"startTime":2673.696,"endTime":2676.036,"body":"I don't like being as big as I am right now."},{"startTime":2676.553,"endTime":2679.424,"body":"Cool, especially with such a small fiance."},{"startTime":2681.105,"endTime":2688.069,"body":"So just because I know the listeners will want to know, do you have any idea of how much"},{"startTime":2681.105,"endTime":2688.069,"body":"volume per muscle group you're doing?"},{"startTime":2688.069,"endTime":2689.176,"body":"I know leg volume is lower."},{"startTime":2689.176,"endTime":2690.67,"body":"You're only training them once a week."},{"startTime":2690.67,"endTime":2692.951,"body":"How about on those push and pull muscles?"},{"startTime":2693.31,"endTime":2696.742,"body":"No, when I like Jackson likes high volume."},{"startTime":2698.103,"endTime":2702.004,"body":"so when I trained with him, it's we'll train for well over two hours."},{"startTime":2703.145,"endTime":2704.666,"body":"like I think today."},{"startTime":2704.986,"endTime":2707.148,"body":"So yeah, I'll run us through today really quickly."},{"startTime":2707.148,"endTime":2716.893,"body":"did unilateral pull down top, top set back off, unilateral compound row, pop set back off."},{"startTime":2717.113,"endTime":2720.645,"body":"Then we did, two sets top set back off on the T bar."},{"startTime":2720.645,"endTime":2722.856,"body":"So that's six sets right there."},{"startTime":2723.108,"endTime":2728.353,"body":"Then we did a top set back off of a close grip pull down."},{"startTime":2728.353,"endTime":2730.755,"body":"So that's eight sets right there."},{"startTime":2730.755,"endTime":2734.528,"body":"And then we did three sets of pull overs, like lap prayers."},{"startTime":2734.528,"endTime":2737.2,"body":"So that's what?"},{"startTime":2737.2,"endTime":2737.908,"body":"11."},{"startTime":2739.182,"endTime":2743.985,"body":"We did two straight sets of face pulls."},{"startTime":2744.186,"endTime":2746.028,"body":"So that's 13."},{"startTime":2746.648,"endTime":2750.822,"body":"We did two sets of shrugs on the Smith machine, top set back off."},{"startTime":2750.822,"endTime":2755.037,"body":"and then three sets of bicep curls."},{"startTime":2755.754,"endTime":2758.495,"body":"15 sets for back three sets for biceps."},{"startTime":2758.495,"endTime":2761.966,"body":"And that's mostly cause your biceps are a strong body part and you just don't need to"},{"startTime":2758.495,"endTime":2761.966,"body":"train them."},{"startTime":2761.966,"endTime":2764.456,"body":"Plus they're getting fractional sets for all the back work."},{"startTime":2764.456,"endTime":2769.008,"body":"So not all of those back sets trained your biceps, like the lap prayers don't train your"},{"startTime":2764.456,"endTime":2769.008,"body":"biceps at all."},{"startTime":2769.008,"endTime":2780.021,"body":"They train more of the long head tricep, but, but yeah, you're getting basically five"},{"startTime":2769.008,"endTime":2780.021,"body":"fractional sets of biceps in through the back work and then three direct sets."},{"startTime":2780.021,"endTime":2784.732,"body":"So you're getting eight sets of biceps with 15 sets of back."},{"startTime":2785.945,"endTime":2787.71,"body":"that's a pretty robust day."},{"startTime":2787.71,"endTime":2791.058,"body":"And then I guess all of those sets are to failure or one RIR."},{"startTime":2791.708,"endTime":2797.616,"body":"yeah, everything's failure plus at least one to three assisted reps."},{"startTime":2798.421,"endTime":2798.788,"body":"Yeah."},{"startTime":2798.788,"endTime":2799.109,"body":"a lot."},{"startTime":2799.109,"endTime":2800.291,"body":"That's a lot of volume."},{"startTime":2800.291,"endTime":2801.712,"body":"it's yeah."},{"startTime":2802.335,"endTime":2805.599,"body":"I mean, that's a solid day training."},{"startTime":2806.181,"endTime":2807.122,"body":"All right."},{"startTime":2809.992,"endTime":2811.063,"body":"I have it here."},{"startTime":2811.304,"endTime":2816.853,"body":"I'm lifting five times per week and running three times per week preparing for this half"},{"startTime":2811.304,"endTime":2816.853,"body":"marathon."},{"startTime":2816.853,"endTime":2820.508,"body":"Do you think it's possible to gain muscle during this period?"},{"startTime":2823.003,"endTime":2824.143,"body":"what are your calories doing?"},{"startTime":2824.143,"endTime":2825.493,"body":"Like, are you in a caloric surplus?"},{"startTime":2825.493,"endTime":2826.894,"body":"Like, I think it really comes down."},{"startTime":2826.894,"endTime":2832.027,"body":"These types of questions come down to like, are you gaining weight or are you losing"},{"startTime":2826.894,"endTime":2832.027,"body":"weight or are you just maintaining weight?"},{"startTime":2832.027,"endTime":2839.169,"body":"So if we take this and say you're probably maintaining weight, cause that would be the"},{"startTime":2832.027,"endTime":2839.169,"body":"most ambiguous of the answers."},{"startTime":2840.59,"endTime":2843.631,"body":"it's probably not likely that you're gaining muscle."},{"startTime":2843.852,"endTime":2850.11,"body":"I also kind of wonder why you need to lift five times a week when you're training for a"},{"startTime":2843.852,"endTime":2850.11,"body":"half marathon."},{"startTime":2850.11,"endTime":2860.485,"body":"Like my thought would be, we actually have a question later on in here about being in a"},{"startTime":2850.11,"endTime":2860.485,"body":"deficit and anyway, we'll get to that question later."},{"startTime":2860.485,"endTime":2868.098,"body":"But I do think it's probably unnecessary for you to lift five times a week and run three"},{"startTime":2860.485,"endTime":2868.098,"body":"times a week in preparation for the half marathon."},{"startTime":2868.098,"endTime":2875.501,"body":"It's if you're not gonna be gaining muscle anyways, I would probably dial back some of"},{"startTime":2868.098,"endTime":2875.501,"body":"that lifting volume and allow yourself to have a little bit more recovery currency to put"},{"startTime":2875.501,"endTime":2877.902,"body":"into your half marathon training."},{"startTime":2878.172,"endTime":2880.163,"body":"Yeah, I mean, I think you the nail on the head there."},{"startTime":2880.163,"endTime":2882.385,"body":"I think it's like the fear of."},{"startTime":2883.246,"endTime":2888.1,"body":"I wouldn't even say it's the fear, it's just like the innate desire to like one all the"},{"startTime":2883.246,"endTime":2888.1,"body":"things right."},{"startTime":2888.1,"endTime":2892.833,"body":"I want I want this like and I want this and I want this and I want that and it's just."},{"startTime":2893.575,"endTime":2897.217,"body":"I don't want to stomp on anyone's dreams because like is it possible?"},{"startTime":2897.217,"endTime":2908.306,"body":"Yes, it is possible, but the requirement of the record of what that requires in the"},{"startTime":2897.217,"endTime":2908.306,"body":"management of it is probably not worth it to put on."},{"startTime":2909.159,"endTime":2911.551,"body":"maybe a pound, you know, sort of thing."},{"startTime":2911.551,"endTime":2918.626,"body":"So yeah, I think like Brian said, put your training on maintenance and understand like"},{"startTime":2911.551,"endTime":2918.626,"body":"your, the prioritization is this half marathon."},{"startTime":2918.626,"endTime":2921.418,"body":"It's probably not, you're probably not training for it for like four or five months."},{"startTime":2921.418,"endTime":2924.02,"body":"It might be like 12 weeks or something like that."},{"startTime":2924.02,"endTime":2932.936,"body":"Put your training on maintenance, keep your body weight stable, ensure that you're fueling"},{"startTime":2924.02,"endTime":2932.936,"body":"yourself sufficiently to, to amply recover and to produce quality training runs for this"},{"startTime":2932.936,"endTime":2936.188,"body":"preparation and then chip back into the hypertrophy focus."},{"startTime":2936.712,"endTime":2941.405,"body":"Yeah, I made this mistake when I first started my cardio journey three plus years ago."},{"startTime":2941.405,"endTime":2949.949,"body":"And I've talked about it, you know, ad nauseam here on the podcast, but I was trying to"},{"startTime":2941.405,"endTime":2949.949,"body":"train five times a week and do all of my cardio and biking and stuff."},{"startTime":2949.949,"endTime":2953.041,"body":"And I thought I was cool for the first few months."},{"startTime":2953.041,"endTime":2954.772,"body":"I even came on here and was like, yeah, it's great."},{"startTime":2954.772,"endTime":2957.473,"body":"I'm like hitting all my numbers and cardio is going great."},{"startTime":2957.473,"endTime":2958.144,"body":"I'm loving this."},{"startTime":2958.144,"endTime":2961.806,"body":"And then literally like three or four months in, I was like, I'm fucked."},{"startTime":2961.806,"endTime":2963.397,"body":"Like I really made a mistake here."},{"startTime":2963.397,"endTime":2966.468,"body":"I cannot do all of these things and do them."},{"startTime":2966.492,"endTime":2968.473,"body":"over time at a high level."},{"startTime":2968.473,"endTime":2980.932,"body":"So dialing back lifting to now two days a week and doing my cardio, I haven't had any"},{"startTime":2968.473,"endTime":2980.932,"body":"noticeable decrement in my lifting performance or in my body comp that I can tell."},{"startTime":2980.932,"endTime":2988.959,"body":"And so I just think, you know, people go overkill on the lifting when they're combining it"},{"startTime":2980.932,"endTime":2988.959,"body":"with cardio and the dose that you really need is probably a lot lower than you think."},{"startTime":2988.959,"endTime":2995.748,"body":"All right, Aaron, if you wanted to have higher calories on training days, how would you"},{"startTime":2988.959,"endTime":2995.748,"body":"how low could you go on the low days?"},{"startTime":2995.748,"endTime":2997.961,"body":"Is it detrimental to go too low?"},{"startTime":2998.453,"endTime":2999.953,"body":"depends on the goal, right?"},{"startTime":2999.953,"endTime":3009.933,"body":"If the goal is like a build, I probably wouldn't do that because then it just adds a"},{"startTime":2999.953,"endTime":3009.933,"body":"needless variable in there."},{"startTime":3009.933,"endTime":3020.613,"body":"If I was at maintenance and I wanted to, I don't know, maybe have like a super flexible"},{"startTime":3009.933,"endTime":3020.613,"body":"like date night day in there or an untracked day where you have considerably larger"},{"startTime":3020.613,"endTime":3023.033,"body":"calories, like you could do that."},{"startTime":3023.033,"endTime":3027.892,"body":"If the goal was a calorie deficit, I do like this approach."},{"startTime":3027.892,"endTime":3036.706,"body":"And that's just to try and stack as much resources as we can around the training window to"},{"startTime":3027.892,"endTime":3036.706,"body":"preserve training performance for as long as possible."},{"startTime":3037.727,"endTime":3040.489,"body":"How would, how low would I go on the low days?"},{"startTime":3040.489,"endTime":3041.209,"body":"It depends."},{"startTime":3041.209,"endTime":3042.85,"body":"What's your rate of progress?"},{"startTime":3042.85,"endTime":3047.142,"body":"How sticky is your resistance to your fat loss phase?"},{"startTime":3047.142,"endTime":3053.815,"body":"Are you just breezing through it, hitting, you know, half a percent to 1 % rate of loss"},{"startTime":3047.142,"endTime":3053.815,"body":"week over week without fail?"},{"startTime":3053.816,"endTime":3055.256,"body":"You probably don't need to go that low."},{"startTime":3055.256,"endTime":3056.817,"body":"I might drop about"},{"startTime":3056.917,"endTime":3062.277,"body":"Maybe 30 carbs, maybe 50 carbs, you know, especially if hunger is not an issue yet."},{"startTime":3062.457,"endTime":3063.917,"body":"How low would I go?"},{"startTime":3063.917,"endTime":3066.357,"body":"Is it detrimental to go too low?"},{"startTime":3066.357,"endTime":3070.977,"body":"If it impedes your adherence, I would consider that detrimental."},{"startTime":3071.017,"endTime":3078.417,"body":"If you want it to have like one day of, I don't know, like 1400 calories, is that overly"},{"startTime":3071.017,"endTime":3078.417,"body":"detrimental?"},{"startTime":3078.677,"endTime":3079.337,"body":"No."},{"startTime":3079.337,"endTime":3086.897,"body":"It just kind of adds extra calories, drops of calories in your calorie deficit bucket."},{"startTime":3087.305,"endTime":3089.856,"body":"but it all depends on your rate of loss and results."},{"startTime":3089.856,"endTime":3094.508,"body":"Everything with these type of questions always needs to be results dependent."},{"startTime":3094.508,"endTime":3096.149,"body":"What is your primary goal?"},{"startTime":3096.149,"endTime":3099.23,"body":"What is your current rate of loss or gain?"},{"startTime":3099.23,"endTime":3104.432,"body":"And how is that outfitting into your overarching goal and timeline for that goal?"},{"startTime":3104.432,"endTime":3108.123,"body":"And then you back yourself into these sorts of questions from there."},{"startTime":3109.015,"endTime":3114.175,"body":"Yeah, I think ultimately you need to look at your weekly caloric intake and where that"},{"startTime":3109.015,"endTime":3114.175,"body":"fits in your goal, like Aaron said."},{"startTime":3114.175,"endTime":3122.735,"body":"So on an extreme, you could even have like day on day off where you're not eating and then"},{"startTime":3114.175,"endTime":3122.735,"body":"eating and then not eating and then eating where you've like for whole 24 hour periods."},{"startTime":3122.735,"endTime":3124.835,"body":"That would be an extreme example, obviously."},{"startTime":3124.835,"endTime":3131.675,"body":"But at the end of the day, most of what happens to your body is going to be determined by"},{"startTime":3124.835,"endTime":3131.675,"body":"your weekly caloric balance."},{"startTime":3131.675,"endTime":3138.955,"body":"So if you're having 6,000 calories on the days you eat and zero calories on the days you"},{"startTime":3131.675,"endTime":3138.955,"body":"don't eat and it averages out to 3000 calories,"},{"startTime":3139.093,"endTime":3142.286,"body":"and 3000 calories is your maintenance, then you're at maintenance."},{"startTime":3142.972,"endTime":3147.655,"body":"Yeah, I just like Kyle Baxter who we had on the show a couple months ago."},{"startTime":3147.775,"endTime":3150.947,"body":"He wrapped up a bodybuilding prep in like November and that's what he did."},{"startTime":3150.947,"endTime":3159.163,"body":"He fasted on his non training days so that he could still eat like 3500 calories on his"},{"startTime":3150.947,"endTime":3159.163,"body":"training days like through the entirety of his prep."},{"startTime":3159.163,"endTime":3160.244,"body":"He made it to stage."},{"startTime":3160.244,"endTime":3161.624,"body":"He was shredded."},{"startTime":3162.085,"endTime":3166.528,"body":"It looked a little bit hard to fast for that long like two."},{"startTime":3166.868,"endTime":3167.879,"body":"I it was two days per week."},{"startTime":3167.879,"endTime":3171.251,"body":"He completely fasted for like six months straight or something like that."},{"startTime":3171.251,"endTime":3172.752,"body":"Would I want to do that?"},{"startTime":3172.84,"endTime":3173.703,"body":"Fuck no."},{"startTime":3173.703,"endTime":3174.966,"body":"Do I think it will work?"},{"startTime":3174.966,"endTime":3177.183,"body":"Yes, it's evident that it does work."},{"startTime":3177.183,"endTime":3184.21,"body":"Do you know if that was a 24 hour fast, like from night to night, or was it a 36 hour fast"},{"startTime":3177.183,"endTime":3184.21,"body":"where he skips eating the entire day?"},{"startTime":3184.21,"endTime":3184.581,"body":"Mmm."},{"startTime":3184.581,"endTime":3185.263,"body":"I don't remember."},{"startTime":3185.263,"endTime":3187.39,"body":"We'll have to bring him back on and ask him about it."},{"startTime":3187.39,"endTime":3191.432,"body":"Yeah, but he did have a specific thing I just don't remember which one it was"},{"startTime":3191.534,"endTime":3193.066,"body":"Gotcha."},{"startTime":3193.066,"endTime":3195.928,"body":"What are the most common question?"},{"startTime":3196.049,"endTime":3199.667,"body":"What is the most common question you find yourself answering for clients?"},{"startTime":3199.667,"endTime":3204.941,"body":"You know, I was really, I thought about this one kind of all day and it was really hard to"},{"startTime":3199.667,"endTime":3204.941,"body":"pick one."},{"startTime":3204.941,"endTime":3213.418,"body":"The one that I found myself answering like really recently is like, Aaron, we're starting"},{"startTime":3204.941,"endTime":3213.418,"body":"the calorie deficit, so I should pull out my creatine, right?"},{"startTime":3213.418,"endTime":3216.891,"body":"And I'm like, no, why do not do that?"},{"startTime":3216.891,"endTime":3228.56,"body":"Like I think for some reason, like people get it in their mind that like creatine is like,"},{"startTime":3216.891,"endTime":3228.56,"body":"yes, when you put it in, can rise your, increase your body weight."},{"startTime":3229.36,"endTime":3232.323,"body":"from a decently significant portion."},{"startTime":3232.323,"endTime":3235.645,"body":"You might be up like a pound, pound and a half, something like that."},{"startTime":3235.645,"endTime":3239.869,"body":"But then that's like your new baseline and that's water in mostly inside the cell."},{"startTime":3239.869,"endTime":3241.49,"body":"It's not a bad thing."},{"startTime":3241.55,"endTime":3248.796,"body":"that, now that you're in a calorie deficit because creatine impacts weight, that it needs"},{"startTime":3241.55,"endTime":3248.796,"body":"to be like pulled out or something like that."},{"startTime":3248.796,"endTime":3254.481,"body":"That's what I do get kind of frequently and people just like to manipulate it where I'm"},{"startTime":3248.796,"endTime":3254.481,"body":"like, do not do that."},{"startTime":3254.481,"endTime":3258.504,"body":"Put it in, put it in part of your daily, you know, structure."},{"startTime":3258.802,"endTime":3262.472,"body":"into the perpetual future and forget about it sort of thing."},{"startTime":3262.472,"endTime":3270.965,"body":"Yeah, I would say the most common questions that I get, one is about combining lifting and"},{"startTime":3262.472,"endTime":3270.965,"body":"cardio, so call it hybrid training."},{"startTime":3270.965,"endTime":3284.409,"body":"And then the other one that's just never gonna die right now is the messaging that's put"},{"startTime":3270.965,"endTime":3284.409,"body":"out by Paul Carter and Beardsley and this idea of one set is all you need three times a"},{"startTime":3284.409,"endTime":3288.95,"body":"week to optimize gains and whether that's true, so."},{"startTime":3289.28,"endTime":3293.723,"body":"so yeah, when we talk about how pro bodybuilders train, there's the extreme of do all the"},{"startTime":3289.28,"endTime":3293.723,"body":"volume."},{"startTime":3293.723,"endTime":3297.294,"body":"And then there's the, all you need is one set three times a week to optimize gain."},{"startTime":3297.294,"endTime":3298.225,"body":"So I don't know."},{"startTime":3298.225,"endTime":3301.207,"body":"I'm sure it's somewhere in the middle there, but that question just will not die."},{"startTime":3301.207,"endTime":3303.968,"body":"All right."},{"startTime":3303.968,"endTime":3308.481,"body":"we have nine questions left and 15 minutes, so we gotta be kind of quick here."},{"startTime":3308.481,"endTime":3311.423,"body":"Should Natty lifters train differently than enhanced?"},{"startTime":3311.423,"endTime":3320.887,"body":"No, and I think the real question is, should enhanced lifters train the way that the best"},{"startTime":3311.423,"endTime":3320.887,"body":"natty lifters do?"},{"startTime":3320.887,"endTime":3324.088,"body":"And that answer, in my perspective, should be yes."},{"startTime":3324.088,"endTime":3329.931,"body":"Because mechanical tension is the primary driver of hypertrophy."},{"startTime":3329.931,"endTime":3332.491,"body":"We know that."},{"startTime":3334.392,"endTime":3339.164,"body":"When someone becomes enhanced, there is additional pathways that drive hypertrophy."},{"startTime":3339.228,"endTime":3343.781,"body":"that are removed from mechanical tension, right?"},{"startTime":3343.781,"endTime":3345.311,"body":"So there's like three additional pathways."},{"startTime":3345.311,"endTime":3346.572,"body":"Kurt Havens talked about this."},{"startTime":3346.572,"endTime":3349.483,"body":"I'm not gonna try and repeat it, because I'll bastardize it."},{"startTime":3349.644,"endTime":3350.544,"body":"Go hear it from him."},{"startTime":3350.544,"endTime":3352.105,"body":"He does a very, very good job."},{"startTime":3352.105,"endTime":3361.53,"body":"So there's effectively, if you take the hypertrophy, the muscle protein synthesis driven"},{"startTime":3352.105,"endTime":3361.53,"body":"from training stimulus is like one pathway."},{"startTime":3361.67,"endTime":3365.292,"body":"Using PEDs adds three additional pathways."},{"startTime":3365.292,"endTime":3368.784,"body":"So those pathways are kind of"},{"startTime":3369.567,"endTime":3375.49,"body":"not your, that's what I'm looking for here, Brian, outside of the training, right?"},{"startTime":3375.49,"endTime":3380.893,"body":"So the training stimulus should stay the same stimulus because it will work the same way,"},{"startTime":3375.49,"endTime":3380.893,"body":"Natty or not."},{"startTime":3380.893,"endTime":3387.876,"body":"But with the additional drugs, there are other additional pathways that you do not have"},{"startTime":3380.893,"endTime":3387.876,"body":"the opportunity to leverage as a Natty."},{"startTime":3387.876,"endTime":3397.291,"body":"So you look at someone like Jordan Peters, he's very, very strong and is using like absurd"},{"startTime":3387.876,"endTime":3397.291,"body":"loads, but he's not doing like crazy triple drop sets and all these like intensity"},{"startTime":3397.291,"endTime":3398.504,"body":"techniques and a lot of this like"},{"startTime":3398.504,"endTime":3409.605,"body":"pump work, he trains heavy in a five to nine rep range, just like a natty would, you know,"},{"startTime":3398.504,"endTime":3409.605,"body":"just at much less loads because obviously much less strength."},{"startTime":3409.605,"endTime":3410.245,"body":"I agree."},{"startTime":3410.245,"endTime":3415.969,"body":"I don't know this topic like super well, given that I don't work with enhanced people and"},{"startTime":3410.245,"endTime":3415.969,"body":"I'm not enhanced."},{"startTime":3416.13,"endTime":3420.303,"body":"My understanding is that it improves your ability to recover as like the main thing."},{"startTime":3420.303,"endTime":3432.521,"body":"That's like the primary pathway by which being enhanced helps you is just in recovery,"},{"startTime":3420.303,"endTime":3432.521,"body":"meaning you could in theory do more volume, train closer to failure, train more often,"},{"startTime":3432.521,"endTime":3434.883,"body":"like I don't know a number of these different things."},{"startTime":3435.263,"endTime":3437.731,"body":"But ultimately, I think it really"},{"startTime":3437.731,"endTime":3440.413,"body":"the basis of your training shouldn't be so different."},{"startTime":3441.987,"endTime":3444.572,"body":"In my experience, it really hasn't."},{"startTime":3444.572,"endTime":3449.425,"body":"For building muscle, do you think it's as optimal to train in the mornings as the"},{"startTime":3444.572,"endTime":3449.425,"body":"afternoon or evening?"},{"startTime":3449.425,"endTime":3458.951,"body":"I don't, I think, I think if I had to, if I had to draw a line in the sand, I don't think"},{"startTime":3449.425,"endTime":3458.951,"body":"training like at 6 a.m."},{"startTime":3458.951,"endTime":3460.312,"body":"would be optimal."},{"startTime":3460.312,"endTime":3466.465,"body":"But I think anything that we would consider like a respectably normal hour, let's call it"},{"startTime":3460.312,"endTime":3466.465,"body":"like 9 a.m."},{"startTime":3466.465,"endTime":3469.037,"body":"to maybe like 7 p.m."},{"startTime":3469.037,"endTime":3476.519,"body":"I think anywhere in that window, it would not produce a statistically significant"},{"startTime":3469.037,"endTime":3476.519,"body":"difference in outcomes, assuming that"},{"startTime":3476.519,"endTime":3481.359,"body":"calories are controlled for, sleep is controlled for, and the other variables would remain"},{"startTime":3476.519,"endTime":3481.359,"body":"the same."},{"startTime":3481.359,"endTime":3482.661,"body":"What do think, Brian?"},{"startTime":3482.895,"endTime":3494.415,"body":"I believe that I've seen some research that training later in the afternoon around like"},{"startTime":3482.895,"endTime":3494.415,"body":"four or 5pm is most optimal because testosterone is higher or something like that, which"},{"startTime":3494.415,"endTime":3498.255,"body":"now that I'm saying that out loud, yeah, that's I was going to say."},{"startTime":3498.255,"endTime":3501.435,"body":"Now that I'm saying that out loud, I don't actually know that that's true."},{"startTime":3501.815,"endTime":3507.515,"body":"I'll have to go look back on that and I'll try to update you guys in the next episode once"},{"startTime":3501.815,"endTime":3507.515,"body":"I get a better sense of that."},{"startTime":3507.515,"endTime":3508.295,"body":"But I agree with Aaron."},{"startTime":3508.295,"endTime":3511.521,"body":"I think it's mostly mitigated by the amount of food that you have in your body."},{"startTime":3511.521,"endTime":3520.276,"body":"And so yeah, training at 6am where you're just rushing, you know, a protein shake and an"},{"startTime":3511.521,"endTime":3520.276,"body":"apple to before the gym, probably not as good as having like a full meal in your body and"},{"startTime":3520.276,"endTime":3524.868,"body":"being able to, to have food bracketed around the workout better."},{"startTime":3524.868,"endTime":3525.709,"body":"So I don't know."},{"startTime":3525.709,"endTime":3526.879,"body":"That would be my thought."},{"startTime":3527.366,"endTime":3529.477,"body":"Yeah, I think that's another one where."},{"startTime":3530.518,"endTime":3541.005,"body":"I think the like societal impacts in your your personal like, know, like I think things"},{"startTime":3530.518,"endTime":3541.005,"body":"would be best if you could train after like three meals."},{"startTime":3541.005,"endTime":3544.778,"body":"But if you have some like job where you're tired now at like 2 p.m."},{"startTime":3544.778,"endTime":3549.011,"body":"because of like you're just mentally exhausted from work, you're better off training at 9"},{"startTime":3544.778,"endTime":3549.011,"body":"a.m."},{"startTime":3549.011,"endTime":3549.571,"body":"before that."},{"startTime":3549.571,"endTime":3550.722,"body":"That that sort of sets in."},{"startTime":3550.722,"endTime":3556.876,"body":"So I think there's other aspects that would provide a bigger detriment than opposed to"},{"startTime":3550.722,"endTime":3556.876,"body":"just purely timing."},{"startTime":3557.273,"endTime":3558.423,"body":"Yep, yep."},{"startTime":3558.423,"endTime":3559.35,"body":"All right."},{"startTime":3559.35,"endTime":3564.022,"body":"When lifting is your grip meant to be comfortable or grip as hard as possible?"},{"startTime":3564.824,"endTime":3565.735,"body":"honestly don't know."},{"startTime":3565.735,"endTime":3568.708,"body":"think I tend to err on the ladder."},{"startTime":3568.708,"endTime":3573.442,"body":"I think I just grab things as tightly as I can when I'm pulling, right?"},{"startTime":3573.442,"endTime":3582.04,"body":"When I'm pressing, you don't really have to, but I do think when I actually thinking about"},{"startTime":3573.442,"endTime":3582.04,"body":"it because I just trained pull today, I do grab things as hard as I can."},{"startTime":3582.477,"endTime":3584.368,"body":"And you don't use VersaGrips anymore, right?"},{"startTime":3584.368,"endTime":3585.94,"body":"Cause you were getting elbow tendonitis."},{"startTime":3585.94,"endTime":3587.02,"body":"Yeah, that's interesting."},{"startTime":3587.02,"endTime":3594.544,"body":"So I think this question, my, my guess is that this question came from the recent four"},{"startTime":3587.02,"endTime":3594.544,"body":"hour podcast that Pavel did with Huberman."},{"startTime":3594.714,"endTime":3603.709,"body":"because in that podcast, one of the things he says is that you should be gripping things"},{"startTime":3594.714,"endTime":3603.709,"body":"with a death grip as hard as you possibly can on every single exercise, to improve grip"},{"startTime":3603.709,"endTime":3604.63,"body":"strength."},{"startTime":3604.95,"endTime":3607.257,"body":"So I'm guessing that's where it came from."},{"startTime":3607.257,"endTime":3610.813,"body":"I, I do use VersaGrips for pulling movements."},{"startTime":3611.318,"endTime":3617.091,"body":"for the most part and if I'm not using VersaGrips like if I'm using one of those"},{"startTime":3617.504,"endTime":3622.996,"body":"rotate handles from Prime that's kind of similar to the grip that you would get in the Mag"},{"startTime":3617.504,"endTime":3622.996,"body":"grips."},{"startTime":3623.397,"endTime":3629.419,"body":"I tend to go thumb over instead of thumb around, because you can't really go around on one"},{"startTime":3623.397,"endTime":3629.419,"body":"of those grips."},{"startTime":3629.419,"endTime":3639.363,"body":"And so when the thumb's over, I feel like it's much less about gripping hard and it's more"},{"startTime":3629.419,"endTime":3639.363,"body":"about creating leverage to pull down and depress the scapula."},{"startTime":3639.403,"endTime":3641.964,"body":"So yeah, I don't know."},{"startTime":3641.964,"endTime":3646.676,"body":"I do think gripping hard is probably the right solution if the alternative is not gripping"},{"startTime":3641.964,"endTime":3646.676,"body":"hard."},{"startTime":3646.96,"endTime":3647.753,"body":"Yeah."},{"startTime":3648.674,"endTime":3657.076,"body":"All right, minimum recommendations for fruit and vegetables per meal or per day in grams"},{"startTime":3648.674,"endTime":3657.076,"body":"if trying to reduce food volume."},{"startTime":3657.919,"endTime":3664.942,"body":"I mean, I feel like it's the question is going one way and then at the very end it's like,"},{"startTime":3657.919,"endTime":3664.942,"body":"I'm trying to reduce the volume."},{"startTime":3665.562,"endTime":3669.164,"body":"Admittedly, minor, minor, very low right now."},{"startTime":3669.164,"endTime":3672.375,"body":"And again, like everything we always say, it comes back to the goal."},{"startTime":3672.375,"endTime":3673.505,"body":"Like what is your goal?"},{"startTime":3673.505,"endTime":3681.149,"body":"If you're in a calorie deficit, I probably wouldn't try to be reducing my food volume"},{"startTime":3673.505,"endTime":3681.149,"body":"because then you're going to run into hunger."},{"startTime":3681.149,"endTime":3685.01,"body":"If the goal is the opposite, like right now I'm in my build."},{"startTime":3685.01,"endTime":3686.071,"body":"I'm so full."},{"startTime":3686.071,"endTime":3687.042,"body":"I'm down to."},{"startTime":3687.042,"endTime":3691.695,"body":"maybe about a hundred and one hundred and thirty grams of vegetables per day."},{"startTime":3691.695,"endTime":3698.169,"body":"So I have like about fifty and two meals and like thirty grams, maybe twenty grams of"},{"startTime":3691.695,"endTime":3698.169,"body":"spinach in another meal."},{"startTime":3698.99,"endTime":3700.05,"body":"Fruit."},{"startTime":3700.251,"endTime":3701.872,"body":"Let's not count fruit juice."},{"startTime":3701.872,"endTime":3706.034,"body":"I'm doing maybe two hundred grams of fruit in total."},{"startTime":3706.034,"endTime":3709.697,"body":"No, I lied because I've been in is maybe about three hundred ish."},{"startTime":3709.697,"endTime":3714.34,"body":"So I'm only doing about four fifty, you know, fruits and vegetables per day."},{"startTime":3714.34,"endTime":3716.951,"body":"But that's because I'm so disgustingly full."},{"startTime":3717.724,"endTime":3727.705,"body":"Um, I just, I don't really know, trying, you know, minimum, the issue with the minimum is,"},{"startTime":3717.724,"endTime":3727.705,"body":"yeah, that's where you're getting your micronutrients and stuff from."},{"startTime":3727.705,"endTime":3736.925,"body":"But if it's like a digestive thing where we only have a small digestive capacity and we"},{"startTime":3727.705,"endTime":3736.925,"body":"can't really get a lot of food in because our digestive capacity is diminished, that's"},{"startTime":3736.925,"endTime":3743.023,"body":"where you might want to leverage like a multi-mineral or maybe some like powders of"},{"startTime":3736.925,"endTime":3743.023,"body":"certain, um,"},{"startTime":3743.023,"endTime":3747.306,"body":"fruits and vegetables to try and still get those nutrients in at a reduced capacity."},{"startTime":3747.306,"endTime":3751.7,"body":"But it's really hard because it's what's the goal?"},{"startTime":3751.7,"endTime":3752.861,"body":"What's the limitation?"},{"startTime":3752.861,"endTime":3756.004,"body":"Why are why are we specifically reducing the food volume?"},{"startTime":3756.004,"endTime":3761.828,"body":"I feel like there's just more information that I would really need to give a thoroughly"},{"startTime":3756.004,"endTime":3761.828,"body":"nuanced answer in this one."},{"startTime":3761.828,"endTime":3763.159,"body":"What do think, Brian?"},{"startTime":3763.37,"endTime":3771.416,"body":"Yeah, I mean, my guess is that you could probably completely eliminate fruits and"},{"startTime":3763.37,"endTime":3771.416,"body":"vegetables for a period of time and be completely fine."},{"startTime":3772.737,"endTime":3774.418,"body":"Like I don't."},{"startTime":3774.839,"endTime":3776.78,"body":"Yeah, that would just be that would be my answer."},{"startTime":3776.78,"endTime":3782.424,"body":"Like I think that, you know, I've gone through periods of time where I haven't eaten"},{"startTime":3776.78,"endTime":3782.424,"body":"fruits and vegetables in my younger years."},{"startTime":3782.544,"endTime":3789.85,"body":"And I know that the carnivore diet doesn't have fruits and vegetables and actually, you"},{"startTime":3782.544,"endTime":3789.85,"body":"know, demonstrates improved blood work in the short term."},{"startTime":3789.85,"endTime":3790.666,"body":"So"},{"startTime":3790.666,"endTime":3799.758,"body":"My guess would be that you can, in fact, just completely eliminate them in the short term"},{"startTime":3790.666,"endTime":3799.758,"body":"and kind of revisit that when things change."},{"startTime":3799.971,"endTime":3801.475,"body":"Yep, good answer."},{"startTime":3801.475,"endTime":3808.324,"body":"Now, I'll ask the question, but I'm kind of thinking this next one we might want to break"},{"startTime":3801.475,"endTime":3808.324,"body":"out into a full episode."},{"startTime":3808.466,"endTime":3811.79,"body":"How to design a chest specialization phase."},{"startTime":3811.971,"endTime":3820.851,"body":"Yeah, so as I knew this question was coming up, so I was trying to Google specialization"},{"startTime":3811.971,"endTime":3820.851,"body":"because I feel like we've done an entire podcast on designing a specialization phase."},{"startTime":3821.051,"endTime":3823.371,"body":"I couldn't find it on a quick Google search right now."},{"startTime":3823.371,"endTime":3825.771,"body":"So I'll have to look a little more in depth."},{"startTime":3825.771,"endTime":3831.351,"body":"I do believe we've done that episode, but maybe it's time, you know, a couple of years"},{"startTime":3825.771,"endTime":3831.351,"body":"later to revisit that."},{"startTime":3831.511,"endTime":3836.191,"body":"But either way, you know, there are number of levers you can pull when designing a"},{"startTime":3831.511,"endTime":3836.191,"body":"specialization phase."},{"startTime":3836.191,"endTime":3839.791,"body":"You can increase volume, you can increase proximity to failure, you can"},{"startTime":3839.843,"endTime":3841.354,"body":"change where you put the exercise."},{"startTime":3841.354,"endTime":3846.078,"body":"instead of having it second, third, fourth, fifth, maybe you always put chest work first"},{"startTime":3841.354,"endTime":3846.078,"body":"in your program."},{"startTime":3846.078,"endTime":3848.37,"body":"You can give it its own day of training."},{"startTime":3848.951,"endTime":3851.143,"body":"You can use more length and movements."},{"startTime":3851.143,"endTime":3852.284,"body":"You can use partials."},{"startTime":3852.284,"endTime":3853.365,"body":"You can do supersets."},{"startTime":3853.365,"endTime":3857.538,"body":"Like there's a number of different levers you can kind of pull here to design it."},{"startTime":3857.759,"endTime":3860.962,"body":"And so, yeah, I I like this as a general topic."},{"startTime":3860.962,"endTime":3864.925,"body":"Maybe it's not just a chest specialization phase, but it's a specialization phase in"},{"startTime":3860.962,"endTime":3864.925,"body":"general."},{"startTime":3864.925,"endTime":3867.687,"body":"Maybe we pull that out and make a full episode out of it."},{"startTime":3868.162,"endTime":3870.507,"body":"Yeah, I'm going to make a note really quick."},{"startTime":3870.787,"endTime":3871.947,"body":"Alright, cool."},{"startTime":3872.629,"endTime":3882.539,"body":"And then, so this next question is 100 % for you because I don't even know how to answer"},{"startTime":3872.629,"endTime":3882.539,"body":"it, but potential reasons for someone having high SHBG."},{"startTime":3883.034,"endTime":3887.593,"body":"So SHBG is sex hormone binding globulin, right?"},{"startTime":3887.594,"endTime":3888.534,"body":"And it right there in the name."},{"startTime":3888.534,"endTime":3891.754,"body":"It is a binding globulin to sex hormones."},{"startTime":3892.114,"endTime":3906.594,"body":"there are, I have the two most common ones that are of our kind of listenership per se are"},{"startTime":3892.114,"endTime":3906.594,"body":"going to be like prolonged caloric restriction or excessive endurance exercise, right?"},{"startTime":3906.594,"endTime":3908.894,"body":"They both create a similar scenario."},{"startTime":3909.125,"endTime":3918.248,"body":"increased cortisol production over a period of time, oxidative stress increases, which"},{"startTime":3909.125,"endTime":3918.248,"body":"drives down the endogenous production of like your testosterone, those sorts of things."},{"startTime":3918.248,"endTime":3923.769,"body":"And we typically get a higher increase in sex hormone binding globulin from that."},{"startTime":3925.069,"endTime":3935.605,"body":"The second one is basically a similar flavor of the first is we get elevated estradiol or"},{"startTime":3925.069,"endTime":3935.605,"body":"relatively lower free testosterone."},{"startTime":3935.605,"endTime":3939.908,"body":"also is typically correlated with an increase in sex hormone binding globulin."},{"startTime":3940.228,"endTime":3949.015,"body":"Again, caused typically by, or sorry, not again, but caused by excessive aromatization of"},{"startTime":3940.228,"endTime":3949.015,"body":"testosterone into estrogen."},{"startTime":3949.015,"endTime":3956.36,"body":"This is typically in males with higher body fat levels because there's more estrogen"},{"startTime":3949.015,"endTime":3956.36,"body":"receptors in body fat tissue."},{"startTime":3956.36,"endTime":3958.722,"body":"And then again, influenced by body fat levels."},{"startTime":3958.722,"endTime":3963.321,"body":"So typically if someone's been dieting for a very, very long time or doing like"},{"startTime":3963.321,"endTime":3968.344,"body":"crazy ultra marathon training to our body weight has really, really dropped as a result of"},{"startTime":3963.321,"endTime":3968.344,"body":"that."},{"startTime":3968.344,"endTime":3973.667,"body":"You'll see it and that's because of a high oxidative stress, high cortisol kind of"},{"startTime":3968.344,"endTime":3973.667,"body":"scenario."},{"startTime":3973.667,"endTime":3981.271,"body":"You can see a higher SHBG but also typically characterized by lower free testosterone."},{"startTime":3981.412,"endTime":3991.179,"body":"There's other ways where that like a hyperthyroid can also influence this but it's much,"},{"startTime":3981.412,"endTime":3991.179,"body":"much more uncommon to see hyperthyroid."},{"startTime":3991.179,"endTime":3992.35,"body":"in that sort of situation."},{"startTime":3992.35,"endTime":4006.3,"body":"Every time I've ever seen this on client lab work, it's someone's a male, kind of just"},{"startTime":3992.35,"endTime":4006.3,"body":"over fat, unhealthy, has lower testosterone, higher estrogen, a higher SHBG, or someone's"},{"startTime":4006.3,"endTime":4013.185,"body":"been dieting for a really long time and a lot of things are tanked as a result of that and"},{"startTime":4006.3,"endTime":4013.185,"body":"you get an elevated SHBG."},{"startTime":4013.185,"endTime":4016.568,"body":"I would not be concerned unless it's like very, very high."},{"startTime":4016.568,"endTime":4017.398,"body":"you're"},{"startTime":4017.624,"endTime":4021.166,"body":"3 % above the reference range or something like that, 5%."},{"startTime":4021.166,"endTime":4031.982,"body":"Still consider that decently normal, especially if you have other things, I said, low free"},{"startTime":4021.166,"endTime":4031.982,"body":"testosterone, but if it's very, very high, that's where you want to go get things looked"},{"startTime":4031.982,"endTime":4032.211,"body":"at."},{"startTime":4032.211,"endTime":4039.021,"body":"Okay, cardio and lifting, can they be done on the same day and when should they be"},{"startTime":4032.211,"endTime":4039.021,"body":"separate?"},{"startTime":4039.034,"endTime":4040.259,"body":"you're muted, Brian."},{"startTime":4041.255,"endTime":4044.716,"body":"Yep, so we did a full episode on hybrid training episode 168."},{"startTime":4044.716,"endTime":4049.058,"body":"So you can go back and check that one out a couple months ago."},{"startTime":4049.478,"endTime":4054.507,"body":"But as far as a quick answer here, yeah, they can definitely be done on the same day."},{"startTime":4054.507,"endTime":4063.154,"body":"I think the key things to keep in mind are, was it a leg day and does the cardio that"},{"startTime":4054.507,"endTime":4063.154,"body":"you're doing use your legs?"},{"startTime":4063.154,"endTime":4064.494,"body":"And most cardio does."},{"startTime":4064.494,"endTime":4066.905,"body":"It's very rare to find cardio that's upper body dominant."},{"startTime":4066.905,"endTime":4070.983,"body":"You can do like those little ski things or whatever."},{"startTime":4070.983,"endTime":4083.093,"body":"But in most cases, if the cardio is a lower intensity cardio, like a zone two, then it can"},{"startTime":4070.983,"endTime":4083.093,"body":"definitely be done on the same day."},{"startTime":4083.093,"endTime":4088.357,"body":"In fact, yesterday I did my training session in the morning in the gym and then ate some"},{"startTime":4083.093,"endTime":4088.357,"body":"food."},{"startTime":4088.357,"endTime":4090.379,"body":"And a few hours later, I went out and did a zone two."},{"startTime":4090.379,"endTime":4091.92,"body":"That was totally fine."},{"startTime":4091.92,"endTime":4100.1669999999995,"body":"I do tend to try to separate out higher intensity cardio from lifting, especially if that"},{"startTime":4091.92,"endTime":4100.1669999999995,"body":"lifting is a leg."},{"startTime":4100.1669999999995,"endTime":4101.647,"body":"focused day."},{"startTime":4103.088,"endTime":4107.45,"body":"But yeah, I think in general, you know, just separate them by a few hours if you can."},{"startTime":4107.45,"endTime":4114.133,"body":"And if you can't, then it's better to smush them together and just do them together than"},{"startTime":4107.45,"endTime":4114.133,"body":"not do them at all."},{"startTime":4114.133,"endTime":4122.236,"body":"So like on an extreme example, you know, if you only have three days a week to train and"},{"startTime":4114.133,"endTime":4122.236,"body":"you want to do both, you could lift and then do cardio on all three days."},{"startTime":4122.236,"endTime":4127.058,"body":"And that's better than being like, well, I have to keep them together, or I have to keep"},{"startTime":4122.236,"endTime":4127.058,"body":"them separate."},{"startTime":4127.058,"endTime":4130.077,"body":"So I guess I can't do cardio because"},{"startTime":4130.077,"endTime":4131.647,"body":"I only have three days to train."},{"startTime":4131.647,"endTime":4133.968,"body":"No, it's way better to do the cardio."},{"startTime":4133.968,"endTime":4136.939,"body":"So in a perfect world, they would be separated out."},{"startTime":4136.939,"endTime":4140.97,"body":"Like the way that I perform best and feel best is alternating."},{"startTime":4140.97,"endTime":4144.051,"body":"So I have a day of lifting, a day of cardio, a day of lifting, a day of cardio."},{"startTime":4144.051,"endTime":4150.853,"body":"Like that is the best for me psychologically to know that I have this one objective for"},{"startTime":4144.051,"endTime":4150.853,"body":"the day that's one workout to focus on."},{"startTime":4150.853,"endTime":4157.435,"body":"And when I have them both on the same day, I think subconsciously there is a little bit of"},{"startTime":4150.853,"endTime":4157.435,"body":"sandbagging just because I know I have to do both."},{"startTime":4157.676,"endTime":4160.461,"body":"So for that reason, think separate days is best."},{"startTime":4160.461,"endTime":4168.075,"body":"But like I said, if you have the option of if you the option is either do them together or"},{"startTime":4160.461,"endTime":4168.075,"body":"don't do one of them, then do them together."},{"startTime":4168.807,"endTime":4169.875,"body":"it makes sense."},{"startTime":4169.954,"endTime":4172.366,"body":"This next one is specifically for you."},{"startTime":4172.366,"endTime":4179.918,"body":"If Brian was training for max hypertrophy, could he get better results in a commercial"},{"startTime":4172.366,"endTime":4179.918,"body":"gym?"},{"startTime":4180.93,"endTime":4184.081,"body":"maybe I would say it would probably be undetectable."},{"startTime":4184.081,"endTime":4193.261,"body":"It would be very, very difficult because my home gym is super well set up in that I have"},{"startTime":4184.081,"endTime":4193.261,"body":"all of the equipment that I would want in the commercial gym."},{"startTime":4193.261,"endTime":4202.839,"body":"So if I were to say that there's a benefit to being in the commercial gym, it would"},{"startTime":4193.261,"endTime":4202.839,"body":"primarily just be the bit of adrenaline and focus that comes from other people being"},{"startTime":4202.839,"endTime":4203.91,"body":"around."},{"startTime":4204.11,"endTime":4205.822,"body":"And that is a thing."},{"startTime":4205.822,"endTime":4206.713,"body":"Like that's tangible."},{"startTime":4206.713,"endTime":4207.503,"body":"There is."},{"startTime":4207.503,"endTime":4212.782,"body":"you know, the hot girl over there is totally going to care that I'm squatting 315 instead"},{"startTime":4207.503,"endTime":4212.782,"body":"of 305."},{"startTime":4212.782,"endTime":4213.844,"body":"Like that really matters."},{"startTime":4213.844,"endTime":4215.946,"body":"She totally notices that, right?"},{"startTime":4216.689,"endTime":4218.271,"body":"so I don't, I don't know."},{"startTime":4218.271,"endTime":4222.317,"body":"Like, like, I guess it depends how being in that setting affects you."},{"startTime":4223.109,"endTime":4229.229,"body":"Yeah, I think that would be the only, unless it's like somewhere that just has like the"},{"startTime":4223.109,"endTime":4229.229,"body":"most crazy, cool, specialized equipment."},{"startTime":4229.229,"endTime":4231.569,"body":"I don't think you would really get better results."},{"startTime":4231.569,"endTime":4236.129,"body":"You could probably get an equal stimulus with less total work."},{"startTime":4236.129,"endTime":4239.589,"body":"But again, I don't think that's necessarily better results."},{"startTime":4239.589,"endTime":4244.429,"body":"But the environment I think is the true potential benefit, right?"},{"startTime":4244.429,"endTime":4249.849,"body":"You also get the awful commercial gym environments where you're like, God, I wish I had a"},{"startTime":4244.429,"endTime":4249.849,"body":"home gym so I don't have to deal with this bullshit."},{"startTime":4249.849,"endTime":4251.989,"body":"So it really could go either way."},{"startTime":4252.195,"endTime":4253.836,"body":"Yeah, for sure, for sure."},{"startTime":4253.836,"endTime":4255.497,"body":"All right, final question."},{"startTime":4255.497,"endTime":4264.835,"body":"In a deficit, if you are not expecting to gain muscle and the goal is to maintain, should"},{"startTime":4255.497,"endTime":4264.835,"body":"you modify training to be lower volume and or lower frequency?"},{"startTime":4265.582,"endTime":4277.156,"body":"So I think the basis of this question is stemming from the fact that we know that"},{"startTime":4265.582,"endTime":4277.156,"body":"maintaining muscle can be done on much lower frequencies."},{"startTime":4277.376,"endTime":4282.958,"body":"However, the caveat to that is an isocaloric food intake."},{"startTime":4283.199,"endTime":4290.681,"body":"When you reduce the food intake, your susceptibility and risk of muscle loss increases."},{"startTime":4291.262,"endTime":4295.623,"body":"And the leaner you get, the more that that starts to hockey stick."},{"startTime":4295.669,"endTime":4299.001,"body":"So it really depends on how lean are you getting."},{"startTime":4300.222,"endTime":4310.199,"body":"And in that, you are someone who's let's say you're trying to get pretty lean, let's call"},{"startTime":4300.222,"endTime":4310.199,"body":"that 10 % as a male, let's call it 17, 18 % as a female."},{"startTime":4310.199,"endTime":4322.147,"body":"I would not modify training to be lower volume and or lower frequency because you want to"},{"startTime":4310.199,"endTime":4322.147,"body":"send as strong of a signal to your physiology that you need to retain as much muscle mass"},{"startTime":4322.147,"endTime":4323.958,"body":"as humanly possible."},{"startTime":4323.958,"endTime":4325.489,"body":"during this period."},{"startTime":4325.489,"endTime":4329.13,"body":"It's also a great benchmark for performance."},{"startTime":4329.171,"endTime":4339.795,"body":"So if we're reducing volumes, changing frequency, and maybe you add, let's call it two"},{"startTime":4329.171,"endTime":4339.795,"body":"days to recover before your next like pull session, now you have like four days."},{"startTime":4340.236,"endTime":4343.137,"body":"It's not a great one-to-one comparison."},{"startTime":4343.137,"endTime":4349.532,"body":"And we know the biggest change in a"},{"startTime":4349.532,"endTime":4355.317,"body":"A true physique transformation is how much muscle mass you can retain whilst reducing the"},{"startTime":4349.532,"endTime":4355.317,"body":"body fat."},{"startTime":4355.317,"endTime":4364.515,"body":"So I wouldn't reduce the amount of signal that's a direct input for a predictor of that."},{"startTime":4364.515,"endTime":4375.8,"body":"Yeah, I think I'll take the opposite stance and say that I think lowering training volume"},{"startTime":4364.515,"endTime":4375.8,"body":"and or frequency in a deficit is probably a good idea because you have less recovery"},{"startTime":4375.8,"endTime":4376.96,"body":"currency."},{"startTime":4377.541,"endTime":4379.221,"body":"So you're eating less food."},{"startTime":4379.442,"endTime":4384.023,"body":"Your body is not going to be in as optimized of a state to create an anabolism."},{"startTime":4384.124,"endTime":4387.205,"body":"You're also going to have less energy going into your workouts."},{"startTime":4387.205,"endTime":4392.259,"body":"And so if you were doing three sets to failure on a hack squat,"},{"startTime":4392.259,"endTime":4402.784,"body":"When you're in a caloric deficit, that can be hard to manufacture the focus and energy and"},{"startTime":4392.259,"endTime":4402.784,"body":"output to get the most of those three sets, but you can probably go in there and do one"},{"startTime":4402.784,"endTime":4405.865,"body":"set or maybe two sets and still bring it."},{"startTime":4406.365,"endTime":4418.19,"body":"given that we know that maintenance volumes are going to be significantly lower than"},{"startTime":4406.365,"endTime":4418.19,"body":"building volumes, then I would harness the power of that research and yes, decrease volume"},{"startTime":4418.19,"endTime":4420.269,"body":"and or frequency in a deficit."},{"startTime":4420.269,"endTime":4425.97,"body":"So that you're really bringing the intensity and the focus to the movements that you're"},{"startTime":4420.269,"endTime":4425.97,"body":"doing during that period of time."},{"startTime":4426.261,"endTime":4433.963,"body":"even the meta regression recently by the data driven guys showed that you can even gain"},{"startTime":4426.261,"endTime":4433.963,"body":"muscle in advanced trainees."},{"startTime":4433.963,"endTime":4439.585,"body":"This was five plus years of training, I believe, at three to four sets per week per muscle"},{"startTime":4433.963,"endTime":4439.585,"body":"group."},{"startTime":4439.585,"endTime":4448.793,"body":"And so, as long as you're not dropping below those numbers and you're able to really bring"},{"startTime":4439.585,"endTime":4448.793,"body":"it and, and have the intensity and bring sets to failure and work hard."},{"startTime":4448.793,"endTime":4451.443,"body":"for those select few sets that you're doing."},{"startTime":4451.443,"endTime":4462.043,"body":"I think that's better than doing more, but having those be kind of like half-ass sets"},{"startTime":4451.443,"endTime":4462.043,"body":"where you're really going into your recovery currency and possibly coming out of it worse"},{"startTime":4462.043,"endTime":4462.753,"body":"off."},{"startTime":4463.689,"endTime":4466.94,"body":"It's a good addition that you added about the recovery, right?"},{"startTime":4466.94,"endTime":4475.18,"body":"If recovery is dog shit, and you're not recovering, and therefore your training"},{"startTime":4466.94,"endTime":4475.18,"body":"performance is dog shit, you would have to reduce."},{"startTime":4475.308,"endTime":4478.24,"body":"It has to come down to training performance, which it usually does."},{"startTime":4478.24,"endTime":4486.675,"body":"So if you can keep volumes higher and maintain your performance and you're psychologically"},{"startTime":4478.24,"endTime":4486.675,"body":"still in it, then that's possibly better."},{"startTime":4486.675,"endTime":4498.301,"body":"But when it comes down to performance being this indicator for me and clients, I've found"},{"startTime":4486.675,"endTime":4498.301,"body":"over time, the majority of us do reduce volumes to allow performance to stay high."},{"startTime":4499.642,"endTime":4501.303,"body":"And that seems to be effective."},{"startTime":4502.067,"endTime":4504.86,"body":"There you go, two different approaches, two different answers."},{"startTime":4505.005,"endTime":4505.776,"body":"Yep."},{"startTime":4505.902,"endTime":4506.223,"body":"Cool."},{"startTime":4506.223,"endTime":4507.231,"body":"That's all we got."},{"startTime":4507.231,"endTime":4508.263,"body":"Cool, that's what we got."},{"startTime":4508.263,"endTime":4510.301,"body":"So as always guys, thank you for listening."},{"startTime":4510.301,"endTime":4512.168,"body":"We'll talk to you next week."}]}