{"version":"1.0.0","segments":[{"startTime":25.117,"endTime":26.358,"body":"What is going on, guys?"},{"startTime":26.358,"endTime":27.909,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":27.909,"endTime":31.111,"body":"This is episode one hundred and eighty four."},{"startTime":31.151,"endTime":33.933,"body":"How to design a chest specialization phase."},{"startTime":33.933,"endTime":45.582,"body":"So in last week's episode, ETP 183 on our February Instagram Q \u0026A, someone asked this"},{"startTime":33.933,"endTime":45.582,"body":"question and we thought it would be most appropriate to explode out into its own episode."},{"startTime":45.582,"endTime":47.163,"body":"So here we are."},{"startTime":47.543,"endTime":53.119,"body":"Brian has very generously crafted out a very, good in comprehensive."},{"startTime":53.119,"endTime":61.528,"body":"plan for us to cover and then some pitfalls things to avoid reasons where you may not want"},{"startTime":53.119,"endTime":61.528,"body":"to ask chat GBT to do this for you."},{"startTime":61.569,"endTime":63.171,"body":"And I think it'll be a really cool episode."},{"startTime":63.171,"endTime":66.806,"body":"But as always before we dive in Brian, do you have some updates for us?"},{"startTime":66.806,"endTime":68.297,"body":"Yeah, we skipped them last week."},{"startTime":68.297,"endTime":73.102,"body":"So I'm just going to spend the whole episode on updates now and we're not even going to"},{"startTime":68.297,"endTime":73.102,"body":"get to the main topic."},{"startTime":73.723,"endTime":74.68299999999999,"body":"No, but for real."},{"startTime":74.68299999999999,"endTime":78.44800000000001,"body":"So this last week or 10 days in Colorado has been insane."},{"startTime":78.44800000000001,"endTime":85.104,"body":"Like the weather has been immaculate for what you could expect or hope for in late"},{"startTime":78.44800000000001,"endTime":85.104,"body":"February, early March."},{"startTime":85.104,"endTime":91.351,"body":"So right as we were feeling as if winter was never going to end and we were super ready"},{"startTime":85.104,"endTime":91.351,"body":"for spring."},{"startTime":91.351,"endTime":92.782,"body":"It gave it to us."},{"startTime":92.782,"endTime":97.466,"body":"The last 10 days have been like high fifties, low sixties and sunny almost every day."},{"startTime":97.466,"endTime":100.448,"body":"I've gotten out and done like three or four bike rides."},{"startTime":100.448,"endTime":104.931,"body":"got an hour long, like really hard interval ride in outside."},{"startTime":104.931,"endTime":108.964,"body":"I then followed that up with like almost a two hour zone to ride."},{"startTime":110.025,"endTime":117.971,"body":"Really cool just to be out there doing the thing again and also to feel like every year."},{"startTime":118.369,"endTime":125.035,"body":"Over the winter period, I seem to lose less and less of the cardio adaptations that I"},{"startTime":118.369,"endTime":125.035,"body":"gained the prior year."},{"startTime":125.035,"endTime":133.412,"body":"And I think that's twofold partially because I'm doing more cardio in the off season to"},{"startTime":125.035,"endTime":133.412,"body":"try to maintain it."},{"startTime":133.412,"endTime":140.678,"body":"But also I think that those adaptations are just each year getting a little bit higher,"},{"startTime":133.412,"endTime":140.678,"body":"which is allowing me to then start from a slightly higher place."},{"startTime":140.678,"endTime":146.38299999999998,"body":"And so now we're entering year four of me being like super dedicated cardio guy."},{"startTime":146.551,"endTime":149.80200000000002,"body":"And, I'm still making gains, which is, which is awesome."},{"startTime":149.80200000000002,"endTime":160.076,"body":"Like it's, it's been crazy to me, and exciting and invigorating to get these kinds of"},{"startTime":149.80200000000002,"endTime":160.076,"body":"newbie slash intermediate gains and see them continuing over time."},{"startTime":160.076,"endTime":170.449,"body":"So just another reason that I think you go, you know, when you guys see me talk about"},{"startTime":160.076,"endTime":170.449,"body":"cardio a lot and stuff, a lot of it really does relate back to this self validation, self"},{"startTime":170.449,"endTime":175.53,"body":"efficacy piece of being able to actually see progress on a"},{"startTime":175.53,"endTime":183.05,"body":"weekly or monthly or annual basis, which, know, just isn't happening as obviously in the"},{"startTime":175.53,"endTime":183.05,"body":"weight room anymore."},{"startTime":183.19,"endTime":186.45,"body":"So anyway, that has been super cool."},{"startTime":186.45,"endTime":193.861,"body":"One of the things I am considering, I made a note here is just letting my body weight go"},{"startTime":186.45,"endTime":193.861,"body":"down."},{"startTime":193.861,"endTime":203.653,"body":"I've been trying to maximize this hypertrophy game for 20 plus years at this point, 27"},{"startTime":193.861,"endTime":203.653,"body":"years, maybe 26 years, something like that."},{"startTime":203.693,"endTime":216.413,"body":"And I just am at a point now where I think a lot of things in my life would be enhanced if"},{"startTime":203.693,"endTime":216.413,"body":"I was 175 to 180 pound Brian instead of 195 pound Brian."},{"startTime":216.413,"endTime":227.373,"body":"And I don't just mean my cardio because yes, that will probably improve, but I think"},{"startTime":216.413,"endTime":227.373,"body":"there's just other factors around life, like the amount of food or bad food that I end up"},{"startTime":227.373,"endTime":231.815,"body":"eating, the quality of sleep, moving my body through space."},{"startTime":231.815,"endTime":233.215,"body":"energy throughout the day."},{"startTime":233.215,"endTime":241.518,"body":"mean, all of these things, I just could imagine getting better at a smaller body weight,"},{"startTime":233.215,"endTime":241.518,"body":"as long as I can make that my homeostasis so that it's not as if like I dieted down there"},{"startTime":241.518,"endTime":246.717,"body":"and then I'm a depleted 180, but more like that's just the future of Brian at 180."},{"startTime":246.717,"endTime":255.792,"body":"So something I'm considering toiling that around in my brain and we'll see, you know, kind"},{"startTime":246.717,"endTime":255.792,"body":"of what manifests over the next few months there."},{"startTime":256.332,"endTime":259.724,"body":"Let me kick it over to you and I'll finish up with my short updates at the end."},{"startTime":259.724,"endTime":263.953,"body":"I am very interested in you updating us around that."},{"startTime":264.328,"endTime":266.158,"body":"Yeah, I could play a lot of devil's advocate."},{"startTime":266.158,"endTime":269.959,"body":"Not that I really want to, but I just want to ask more questions as it goes, right?"},{"startTime":270.23900000000003,"endTime":272.7,"body":"Because I think it'll be interesting."},{"startTime":274.44,"endTime":280.012,"body":"First big update, Aaron is 37 today, so that is it's my birthday."},{"startTime":280.012,"endTime":283.703,"body":"I'm happy to be since spending it here with Brian chatting with you guys."},{"startTime":284.123,"endTime":285.573,"body":"Anyone out there right?"},{"startTime":285.573,"endTime":291.685,"body":"This podcast is going to release a week later, so my birthday will be very well and gone"},{"startTime":285.573,"endTime":291.685,"body":"by the time this comes out, by the way."},{"startTime":292.423,"endTime":295.954,"body":"Yes, don't hit him up in his DMs and say happy birthday a week later."},{"startTime":295.954,"endTime":297.537,"body":"That's just annoying."},{"startTime":299.149,"endTime":301.08,"body":"I have a three point X."},{"startTime":301.08,"endTime":304.692,"body":"So not quite four weeks, not quite three weeks until prep starts."},{"startTime":304.692,"endTime":307.393,"body":"I'm very much so looking forward to it."},{"startTime":307.393,"endTime":310.855,"body":"I am so sick of eating so so so over it."},{"startTime":310.855,"endTime":320.99,"body":"And I know it's really funny is in like, I don't know, maybe like 10 ish weeks, I'm gonna"},{"startTime":310.855,"endTime":320.99,"body":"be look, I'm gonna be daydreaming about these days with just there was like too much"},{"startTime":320.99,"endTime":322.681,"body":"carbohydrate and I felt"},{"startTime":322.854,"endTime":323.784,"body":"sick to my stomach."},{"startTime":323.784,"endTime":328.377,"body":"Like I'm so over my intro workout, like sugary drink."},{"startTime":328.377,"endTime":331.139,"body":"I just like want to pound it so I can just get to water."},{"startTime":331.139,"endTime":332.909,"body":"Like like those last little bits of it."},{"startTime":332.909,"endTime":340.424,"body":"I'm just like makes my stomach kind of turn a little bit and I'm just like, I just got to"},{"startTime":332.909,"endTime":340.424,"body":"finish this so I can drink my water and it's like actually enjoy the taste."},{"startTime":340.424,"endTime":350.969,"body":"And then I know like when I get probably six weeks into into prep, like that sugary drink"},{"startTime":340.424,"endTime":350.969,"body":"is going to be like coveted is like this this flavor that has been robbed of me in it."},{"startTime":351.227,"endTime":354.235,"body":"I'm trying my best not to like hate it right now, but I do."},{"startTime":354.235,"endTime":356.246,"body":"I hate all the"},{"startTime":356.37,"endTime":357.621,"body":"Dude, I know that feeling."},{"startTime":357.621,"endTime":359.601,"body":"I know that feeling for sure."},{"startTime":359.682,"endTime":364.694,"body":"I've experienced that on bike rides too, where I bring enough carbs for a two or three"},{"startTime":359.682,"endTime":364.694,"body":"hour ride."},{"startTime":364.694,"endTime":373.458,"body":"And by the time I get an hour and a half or two in, I'm just like, fuck, I just want"},{"startTime":364.694,"endTime":373.458,"body":"water, but I need the carbohydrates and you just have to turn your mind off and pound"},{"startTime":373.458,"endTime":374.138,"body":"them."},{"startTime":374.514,"endTime":385.725,"body":"Yeah, yeah, but I did have a new all time high yesterday at 235 flat, which is still wild"},{"startTime":374.514,"endTime":385.725,"body":"meter at my head around a I kind of wouldn't believe it if he wasn't seeing it on the"},{"startTime":385.725,"endTime":387.246,"body":"scale sort of thing."},{"startTime":387.56,"endTime":388.634,"body":"Yeah, that's pretty wild, man."},{"startTime":388.634,"endTime":392.94,"body":"I don't think I've ever seen you in person above 210 or 212."},{"startTime":393.385,"endTime":400.885,"body":"When I competed at regionals, I was like 216 to 17, but that was like very, big."},{"startTime":400.905,"endTime":405.165,"body":"No, easily 18 % body fat, maybe closer to 20."},{"startTime":405.165,"endTime":406.017,"body":"Yeah."},{"startTime":406.429,"endTime":408.31,"body":"Last thing for me, I have some coaching spots."},{"startTime":408.31,"endTime":411.131,"body":"I'm really looking to get like a solid roster."},{"startTime":411.572,"endTime":417.616,"body":"Once I get I don't want to be like taking on new clients and stuff in my later stages of"},{"startTime":411.572,"endTime":417.616,"body":"prep from a business standpoint."},{"startTime":417.616,"endTime":420.268,"body":"I just don't want to be taking on two more or too much more."},{"startTime":420.268,"endTime":426.382,"body":"So I'm looking to get like a really solid roster before summer, stay through summer, that"},{"startTime":420.268,"endTime":426.382,"body":"sort of thing."},{"startTime":426.382,"endTime":433.267,"body":"So if you have been kind of on the fence or shopping around, I'm throw my hat through my"},{"startTime":426.382,"endTime":433.267,"body":"name in the hat, I guess."},{"startTime":433.267,"endTime":435.338,"body":"Happy to talk to you guys about that."},{"startTime":435.888,"endTime":444.655,"body":"I also have one off calls that I do if you're maybe not really looking for ongoing"},{"startTime":435.888,"endTime":444.655,"body":"coaching, but want to pick my brain about something that's up there on my website."},{"startTime":444.655,"endTime":451.518,"body":"And this is all used most often for other coaches who would like my help troubleshooting"},{"startTime":444.655,"endTime":451.518,"body":"navigational things."},{"startTime":451.518,"endTime":456.123,"body":"So I do that is what that gets used for most often."},{"startTime":456.123,"endTime":460.826,"body":"So if you are a coach who's in that position, know that I offer that help for you."},{"startTime":460.826,"endTime":464.159,"body":"And it's always just a one off, nothing formal that goes on going or anything."},{"startTime":464.159,"endTime":466.036,"body":"And those are my updates."},{"startTime":466.146,"endTime":466.766,"body":"Cool."},{"startTime":466.766,"endTime":467.086,"body":"Yeah."},{"startTime":467.086,"endTime":470.566,"body":"So I'll piggyback on what you just said, because that was one of my updates as well."},{"startTime":470.566,"endTime":482.385,"body":"I've had a series over the last two weeks of these kind of one-off consult calls and I've"},{"startTime":470.566,"endTime":482.385,"body":"realized that how much I enjoy doing them and how productive they seem to be for the"},{"startTime":482.385,"endTime":485.106,"body":"people that are doing them with me."},{"startTime":485.106,"endTime":490.806,"body":"So, uh, I charged $200 for an hour call or 120 for a half hour."},{"startTime":490.906,"endTime":496.889,"body":"I'm also glad to have you do a 200 for an hour and split that into two half hour calls."},{"startTime":497.359,"endTime":498.55,"body":"so that's totally fine."},{"startTime":498.55,"endTime":503.212,"body":"I think they're super valuable and, I just, I really enjoyed doing them."},{"startTime":503.212,"endTime":514.627,"body":"I think they're a great value for somebody that doesn't want to pay the exorbitant fee of"},{"startTime":503.212,"endTime":514.627,"body":"the monthly coaching, but does want to kind of pick our brains as Aaron said, and, like"},{"startTime":514.627,"endTime":517.098,"body":"I've done like three or four of these over the last two weeks."},{"startTime":517.37,"endTime":519.472,"body":"I'm super down to continue these."},{"startTime":519.472,"endTime":526.0070000000001,"body":"And if anyone's interested, you know, you can hit me up on Instagram or whatever, and we"},{"startTime":519.472,"endTime":526.0070000000001,"body":"can schedule that last two updates here."},{"startTime":526.528,"endTime":533.463,"body":"I took a poll on my IG the other day about people's breath rate or respiratory rate while"},{"startTime":526.528,"endTime":533.463,"body":"they sleep."},{"startTime":533.5640000000001,"endTime":537.407,"body":"this has been something I've been interested in for the last year or two."},{"startTime":537.999,"endTime":545.954,"body":"since I heard Andy Galpin talk about it on a podcast, maybe two years ago, where he was"},{"startTime":537.999,"endTime":545.954,"body":"saying that everybody over-breathes and this seems to be"},{"startTime":545.954,"endTime":550.214,"body":"things sweeping through the health space and longevity space at the moment."},{"startTime":550.354,"endTime":555.274,"body":"So the poll I put out was, you know, at night when what does your app show you on your"},{"startTime":550.354,"endTime":555.274,"body":"watch or whatever?"},{"startTime":555.274,"endTime":564.134,"body":"Is it five to nine breaths a minute, which would be really, really low, nine to 13, 13 to"},{"startTime":555.274,"endTime":564.134,"body":"17 or 17 to 20 plus."},{"startTime":564.194,"endTime":570.306,"body":"And of the hundreds of people that responded to the poll, it was pretty evenly split like"},{"startTime":564.194,"endTime":570.306,"body":"48%."},{"startTime":570.306,"endTime":578.666,"body":"in the 13 to 17 and 48 % in the nine to 13 and then 2 % in the five to nine and 2 % in the"},{"startTime":570.306,"endTime":578.666,"body":"17 to 20 plus."},{"startTime":578.666,"endTime":582.006,"body":"I actually think that's like a pretty good healthy range."},{"startTime":582.006,"endTime":588.786,"body":"Like I think according to Galpin, most people should be around 12 or lower breaths per"},{"startTime":582.006,"endTime":588.786,"body":"minute while they sleep."},{"startTime":588.826,"endTime":592.546,"body":"And so that would be those people in the nine to 13 range."},{"startTime":592.546,"endTime":598.746,"body":"But the people in the 13 to 17 range aren't like extremely high above that, especially if"},{"startTime":592.546,"endTime":598.746,"body":"you're in the lower end of that."},{"startTime":598.934,"endTime":601.496,"body":"For me personally, I tend to be on the lower end of that."},{"startTime":601.496,"endTime":613.853,"body":"So I'm in that like 13, 14 range and something that I'm consciously trying to improve upon"},{"startTime":601.496,"endTime":613.853,"body":"and not exactly sure what to do while I'm sleeping because I'm more or less unconscious"},{"startTime":613.853,"endTime":614.744,"body":"while I sleep."},{"startTime":614.744,"endTime":616.645,"body":"Can't really control my breathing."},{"startTime":616.645,"endTime":626.27,"body":"But I think through, you know, lifestyle and cardio and just taking care of a lot of those"},{"startTime":616.645,"endTime":626.27,"body":"variables that has sort of gradually come down over time."},{"startTime":626.43,"endTime":636.127,"body":"So yeah, I'm just curious if anybody else has any thoughts or insights on that and whether"},{"startTime":626.43,"endTime":636.127,"body":"they've been able to improve it and kind of what they've done to improve their breath rate"},{"startTime":636.127,"endTime":637.368,"body":"while sleeping."},{"startTime":638.569,"endTime":643.792,"body":"Last update is another thing I'm just gonna ping the audience for."},{"startTime":644.013,"endTime":652.599,"body":"I've been noticed the last three years when I look at my app data that January and"},{"startTime":644.013,"endTime":652.599,"body":"February, I consistently have higher."},{"startTime":652.703,"endTime":655.245,"body":"resting heart rates and lower HRVs."},{"startTime":655.245,"endTime":657.796,"body":"And granted, those are kind of the inverse of each other anyways."},{"startTime":657.796,"endTime":662.769,"body":"Like if you have a higher heart rate, usually your HRV will be lower and vice versa."},{"startTime":662.829,"endTime":674.336,"body":"But for whatever reason, January and February, every year, it's like my resting heart rate"},{"startTime":662.829,"endTime":674.336,"body":"goes up five to seven beats a minute and my HRV goes down 20 to 60 points on the two or"},{"startTime":674.336,"endTime":678.438,"body":"300 scale, whatever sort of metrics you're using there to assess it."},{"startTime":678.479,"endTime":679.253,"body":"And I don't..."},{"startTime":679.253,"endTime":680.234,"body":"really know why it is."},{"startTime":680.234,"endTime":690.932,"body":"Everyone responded on my DMs and said, it's vitamin D, it's sunlight, it's, it's not"},{"startTime":680.234,"endTime":690.932,"body":"prioritizing, you know, outside time as much because it's cold."},{"startTime":690.932,"endTime":692.178,"body":"It's all these things."},{"startTime":692.178,"endTime":695.196,"body":"And I'm like, yeah, but like I take vitamin D, I still make sure I get outside."},{"startTime":695.196,"endTime":696.397,"body":"I get my sunlight in the morning."},{"startTime":696.397,"endTime":699.279,"body":"Like, like nothing's really changing during those times."},{"startTime":699.279,"endTime":701.931,"body":"And other people have responded and said they noticed the same thing."},{"startTime":701.931,"endTime":709.119,"body":"So it's this weird thing that I'm trying to get to the bottom of and figure out like, why"},{"startTime":701.931,"endTime":709.119,"body":"is it about January and February that everything goes awry?"},{"startTime":709.119,"endTime":713.722,"body":"And then literally March, which we're in right now, it's March 4th today."},{"startTime":713.722,"endTime":719.665,"body":"The last four days, my heart, my resting heart rate has been back down under 40 and my HRV"},{"startTime":713.722,"endTime":719.665,"body":"has been back up over 200."},{"startTime":719.665,"endTime":721.426,"body":"And I don't know what it is."},{"startTime":721.426,"endTime":723.438,"body":"Like suddenly March hits and everything changes."},{"startTime":723.438,"endTime":725.288,"body":"So super weird."},{"startTime":725.589,"endTime":726.549,"body":"maybe it is the weather."},{"startTime":726.549,"endTime":729.262,"body":"I don't know, but any other experiences, drop them in the comments."},{"startTime":729.262,"endTime":733.999,"body":"Yeah, my initial thought would I think it would be like the weather maybe not vitamin D."},{"startTime":733.999,"endTime":739.787,"body":"Did you ever get like your do you have like blood work from like vitamin D in the winter"},{"startTime":733.999,"endTime":739.787,"body":"months versus like the summer months?"},{"startTime":739.787,"endTime":742.282,"body":"I really don't think it would change like significantly but"},{"startTime":742.282,"endTime":744.303,"body":"my vitamin D is actually higher in the winter."},{"startTime":744.303,"endTime":745.544,"body":"It's because I supplement with it."},{"startTime":745.544,"endTime":749.156,"body":"So in the summer, I don't supplement and it's in the 50s or 60s."},{"startTime":749.156,"endTime":752.118,"body":"And then in the winter, it's in the 70s because I supplement."},{"startTime":752.118,"endTime":754.129,"body":"So I don't know about that."},{"startTime":754.129,"endTime":757.231,"body":"And then the other thing is, is like, I've traveled to warm places in the winter."},{"startTime":757.231,"endTime":760.233,"body":"So I've gone to Costa Rica, I've gone to Mexico and stuff."},{"startTime":760.233,"endTime":764.228,"body":"And even in those places, maybe there's like a delay."},{"startTime":764.228,"endTime":770.376,"body":"factor, but even in those places, I'm noticing the higher resting heart rate and the lower"},{"startTime":764.228,"endTime":770.376,"body":"HRV in those months."},{"startTime":770.376,"endTime":773.56,"body":"But when I go to those places in the other months, I don't notice that."},{"startTime":773.56,"endTime":777.585,"body":"So I don't know if it's like a cumulative effect that's occurring over time and whatever."},{"startTime":777.585,"endTime":779.789,"body":"I really just, I no insight."},{"startTime":779.789,"endTime":781.05,"body":"Yeah, that's really interesting."},{"startTime":781.05,"endTime":789.425,"body":"I feel like you have enough data to be like, this is happening, but we just don't have"},{"startTime":781.05,"endTime":789.425,"body":"like a reason why very similar to like the bench, like pressing strength when you're"},{"startTime":789.425,"endTime":798.511,"body":"dieting, pressing strength, like everyone knows like it tanks pretty noticeably, but like"},{"startTime":789.425,"endTime":798.511,"body":"I've never yet to receive like a pretty decent explanation as of"},{"startTime":798.511,"endTime":800.142,"body":"Yeah, yeah, I agree."},{"startTime":800.142,"endTime":806.817,"body":"Well, anyway, speaking of pressing strength, we have an episode on on training chest."},{"startTime":806.817,"endTime":810.539,"body":"So do you want to do you want to introduce us here and then I'll jump in."},{"startTime":811.152,"endTime":813.195,"body":"I think I introduced us in the intro."},{"startTime":813.195,"endTime":814.106,"body":"Yeah, let's just jump in."},{"startTime":814.106,"endTime":814.818,"body":"Yeah."},{"startTime":814.818,"endTime":815.291,"body":"Yeah."},{"startTime":815.291,"endTime":822.735,"body":"that, the way that I want to start this episode is to tell you about this, this chat GPT"},{"startTime":815.291,"endTime":822.735,"body":"program that was created."},{"startTime":822.735,"endTime":827.377,"body":"So, I've been having conversations with chat GPT about a number of topics recently."},{"startTime":827.377,"endTime":829.519,"body":"It's kind of one of my good friends these days."},{"startTime":829.699,"endTime":837.195,"body":"And, and so I just naturally decided to ping chat GPT and see what they think about"},{"startTime":829.699,"endTime":837.195,"body":"designing a chest specialization program."},{"startTime":837.195,"endTime":839.256,"body":"My first query to them."},{"startTime":839.452,"endTime":848.456,"body":"resulted in a program that was, I think, a hybrid of a strength and hypertrophy program"},{"startTime":839.452,"endTime":848.456,"body":"because I didn't specify hypertrophy."},{"startTime":848.676,"endTime":857.52,"body":"That program had chest four days a week where two of the days were heavy strength focused"},{"startTime":848.676,"endTime":857.52,"body":"days and two of the days were lighter hypertrophy focused days."},{"startTime":857.52,"endTime":859.861,"body":"And then I queried it and said, okay, great."},{"startTime":859.861,"endTime":865.523,"body":"Can you kind of change this so that it's more specific to hypertrophy?"},{"startTime":865.523,"endTime":867.783,"body":"And the program that I got back..."},{"startTime":868.76,"endTime":870.561,"body":"is the following."},{"startTime":870.561,"endTime":877.804,"body":"So they proposed 22 to 24 sets of chest three times a week."},{"startTime":877.804,"endTime":881.265,"body":"And that's not 22 to 24 sets split over three times a week."},{"startTime":881.265,"endTime":894.071,"body":"That's 22 to 24 sets every Monday, every Wednesday, and every Friday for a total of 66 to"},{"startTime":881.265,"endTime":894.071,"body":"72 working sets of chest throughout the week."},{"startTime":894.151,"endTime":897.434,"body":"They told you to make sure that you're focusing on progressive overload."},{"startTime":897.434,"endTime":900.365,"body":"time under tension, and higher rep sets."},{"startTime":901.726,"endTime":911.93,"body":"They had you do the exact same workout each of those days, Monday, Wednesday, Friday, no"},{"startTime":901.726,"endTime":911.93,"body":"changes, each day for five weeks with a one week deload."},{"startTime":912.05,"endTime":919.613,"body":"And then they suggest that you change the angle of your presses and repeat that through"},{"startTime":912.05,"endTime":919.613,"body":"for another five or six week cycle."},{"startTime":919.913,"endTime":927.322,"body":"The movements they programmed were barbell bench press, four to five sets, incline"},{"startTime":919.913,"endTime":927.322,"body":"dumbbell press, four sets."},{"startTime":927.322,"endTime":929.513,"body":"Chest dips, four sets."},{"startTime":929.513,"endTime":932.233,"body":"Cable chest flies, three to four sets."},{"startTime":932.273,"endTime":934.654,"body":"Peck deck machine, three sets."},{"startTime":934.654,"endTime":937.066,"body":"Pushups, three sets to failure."},{"startTime":937.066,"endTime":941.767,"body":"So that's the chest workout that ChatGPT suggested to be done three times a week."},{"startTime":942.027,"endTime":951.19,"body":"And aside from all of the glaring problems with this program, there's also a lot of"},{"startTime":942.027,"endTime":951.19,"body":"redundancy in there as well."},{"startTime":951.35,"endTime":954.921,"body":"And I don't personally know how I could survive that."},{"startTime":954.921,"endTime":955.772,"body":"How about you, Aaron?"},{"startTime":955.772,"endTime":957.862,"body":"I mean, if I had to, I would do it."},{"startTime":957.862,"endTime":959.585,"body":"I wouldn't be happy about it."},{"startTime":959.585,"endTime":961.976,"body":"Like I wouldn't do it for five weeks."},{"startTime":961.976,"endTime":964.157,"body":"I mean, I would do it once is what I'm what I'm saying."},{"startTime":964.157,"endTime":965.782,"body":"Like I would do a Monday."},{"startTime":965.782,"endTime":968.15,"body":"I would not be happy about it, though."},{"startTime":969.531,"endTime":971.722,"body":"It's I don't know."},{"startTime":971.722,"endTime":972.464,"body":"I feel like."},{"startTime":972.464,"endTime":974.985,"body":"In seeing this output, right?"},{"startTime":975.566,"endTime":983.984,"body":"I'm sure like when I'm looking at it and I'm sure you as well, like, you know, we're half"},{"startTime":975.566,"endTime":983.984,"body":"a lot like many of these parts of it are coming from, like"},{"startTime":983.984,"endTime":993.204,"body":"This is not that far off of what like someone will let's call like your early to like"},{"startTime":983.984,"endTime":993.204,"body":"middle kind of level trainers like would program."},{"startTime":993.204,"endTime":999.344,"body":"I don't think they're going to give him the same program like three times the same exact"},{"startTime":993.204,"endTime":999.344,"body":"program three times a week."},{"startTime":999.344,"endTime":1012.744,"body":"But I still see so much of like this four sets eight to 12 reps right this four sets like"},{"startTime":999.344,"endTime":1012.744,"body":"10 to 15 reps and it's I don't want to sound like I'm standing on my fucking soap box or"},{"startTime":1012.744,"endTime":1013.753,"body":"high horse here but"},{"startTime":1013.753,"endTime":1020.445,"body":"but you can tell it's not very well thought out and it's very overgeneralized sort of"},{"startTime":1013.753,"endTime":1020.445,"body":"thing."},{"startTime":1020.445,"endTime":1027.9470000000001,"body":"And to be clear, when I was first writing programs and I really didn't know, that's what I"},{"startTime":1020.445,"endTime":1027.9470000000001,"body":"was doing because that's what I saw."},{"startTime":1027.9470000000001,"endTime":1038.25,"body":"But it only took having conversations with people like you and CAS and getting access to"},{"startTime":1027.9470000000001,"endTime":1038.25,"body":"better information until I was more privy to learn it."},{"startTime":1038.25,"endTime":1042.8220000000001,"body":"That's far from a best way to do things."},{"startTime":1042.8220000000001,"endTime":1052.646,"body":"Yeah, I mean, when I look at this program, call it semi reasonable to say that you could"},{"startTime":1042.8220000000001,"endTime":1052.646,"body":"do this workout once a week."},{"startTime":1052.946,"endTime":1064.601,"body":"Like if you're looking at the old magazines of muscle and fitness and stuff from the late"},{"startTime":1052.946,"endTime":1064.601,"body":"90s when I got my start, this is what a blast your chest or build a chest that walks"},{"startTime":1064.601,"endTime":1069.733,"body":"through the door before you do type workout would be from the magazines."},{"startTime":1069.733,"endTime":1071.364,"body":"And it would be Monday."},{"startTime":1071.364,"endTime":1078.698,"body":"International Chess Day, of course, but then you wouldn't train chess the rest of the week"},{"startTime":1071.364,"endTime":1078.698,"body":"and you would come back and do something similar again the following Monday."},{"startTime":1078.698,"endTime":1085.913,"body":"In no world, even in the magazines back in the day, would anyone do this three days a"},{"startTime":1078.698,"endTime":1085.913,"body":"week."},{"startTime":1085.913,"endTime":1096.249,"body":"And so I think it's just interesting because, you know, a year or two ago, and even"},{"startTime":1085.913,"endTime":1096.249,"body":"currently, there's this whole discussion of, you know, AI is going to take over our jobs"},{"startTime":1096.249,"endTime":1098.15,"body":"as coaches and"},{"startTime":1098.15,"endTime":1105.315,"body":"You know, we really need to watch out for AI because they can build these incredible"},{"startTime":1098.15,"endTime":1105.315,"body":"programs now that gets you to your goals and you don't need to pay anyone for them."},{"startTime":1105.315,"endTime":1109.118,"body":"And I just look at that and I just don't believe it."},{"startTime":1109.118,"endTime":1112.771,"body":"I, anyone that tries that program isn't going to get the results they want."},{"startTime":1112.771,"endTime":1118.544,"body":"They're probably going to end up with Rabdo or at least be so sore that the rest of their"},{"startTime":1112.771,"endTime":1118.544,"body":"life is crippled."},{"startTime":1119.506,"endTime":1121.177,"body":"And they're not going to get the results they want."},{"startTime":1121.177,"endTime":1126.102,"body":"So I just, it just reinforces to me that our job as coaches is safe."},{"startTime":1126.102,"endTime":1137.627,"body":"and that intelligence and experience trump whatever AI is scouring the internet for this"},{"startTime":1126.102,"endTime":1137.627,"body":"type of program and thinking that it's somehow suitable."},{"startTime":1137.627,"endTime":1139.017,"body":"Yeah, agreed."},{"startTime":1139.017,"endTime":1140.187,"body":"Okay."},{"startTime":1140.187,"endTime":1147.159,"body":"So now that we know what we don't want to do in a program, we can talk about kind of what"},{"startTime":1140.187,"endTime":1147.159,"body":"we do want to do."},{"startTime":1147.159,"endTime":1159.973,"body":"And so in this next section, I have a list of seven different levers that you can pull to"},{"startTime":1147.159,"endTime":1159.973,"body":"help you kind of optimize a specialization cycle for your chest or really for any muscle"},{"startTime":1159.973,"endTime":1160.183,"body":"group."},{"startTime":1160.183,"endTime":1165.695,"body":"I think this applies pretty broadly, but we'll keep it kind of specific to chest today."},{"startTime":1165.695,"endTime":1167.775,"body":"And so these are not,"},{"startTime":1167.775,"endTime":1180.792,"body":"necessarily in order of importance, but I did try to order them in a manner that I think"},{"startTime":1167.775,"endTime":1180.792,"body":"has some implication on how I would do these in a hierarchy."},{"startTime":1180.792,"endTime":1190.786,"body":"If, if trying to create a specialization cycle, obviously some of them could jump higher"},{"startTime":1180.792,"endTime":1190.786,"body":"or lower in the sequence based on a number of individual factors, which we can, we can get"},{"startTime":1190.786,"endTime":1192.096,"body":"into over the course of the episode."},{"startTime":1192.096,"endTime":1196.288,"body":"But I think the most important one to start with here and the most obvious"},{"startTime":1196.288,"endTime":1199.38,"body":"is exercise order in your training day."},{"startTime":1199.741,"endTime":1208.869,"body":"Obviously, if you're having a day that's just a chest day like chat GPT promotes, that"},{"startTime":1199.741,"endTime":1208.869,"body":"exercise order is less significant than it would be if you're doing more of a evidence"},{"startTime":1208.869,"endTime":1218.036,"body":"based split like something like an upper lower or a push pull legs, where you're training"},{"startTime":1208.869,"endTime":1218.036,"body":"multiple muscle groups within a given session."},{"startTime":1218.116,"endTime":1225.124,"body":"And so exercise order essentially says that your chest movements should be first."},{"startTime":1225.124,"endTime":1227.096,"body":"before you do your other movements."},{"startTime":1227.096,"endTime":1235.763,"body":"This is very, very glaring and obvious for something like a push-pull legs split, where if"},{"startTime":1227.096,"endTime":1235.763,"body":"you're doing a push day and you think you're gonna do shoulders or triceps before your"},{"startTime":1235.763,"endTime":1245.251,"body":"chest, you're going to severely diminish the amount of stimulus that you can get in your"},{"startTime":1235.763,"endTime":1245.251,"body":"chest by fatiguing the other muscles that contribute to your chest work."},{"startTime":1245.692,"endTime":1251.056,"body":"Like imagine trying to prioritize your chest in a barbell bench press after you've done"},{"startTime":1245.692,"endTime":1251.056,"body":"tricep pushdowns."},{"startTime":1251.056,"endTime":1253.284,"body":"Your triceps are just gonna be so smoked"},{"startTime":1253.284,"endTime":1258.099,"body":"that you're not gonna be able to lift very much weight at all and get significantly less"},{"startTime":1253.284,"endTime":1258.099,"body":"stimulus for your chest."},{"startTime":1258.099,"endTime":1269.69,"body":"So exercise order can apply to the idea of just doing chest first, but it can also apply"},{"startTime":1258.099,"endTime":1269.69,"body":"to the order of how you organize the specific movements within your chest session."},{"startTime":1269.69,"endTime":1277.617,"body":"And so that's why I think exercise order trumps and is kind of the most important variable"},{"startTime":1269.69,"endTime":1277.617,"body":"when trying to create a specialization cycle."},{"startTime":1277.737,"endTime":1278.669,"body":"What do you think there?"},{"startTime":1278.669,"endTime":1280.082,"body":"I think you hit the nail on the head."},{"startTime":1280.082,"endTime":1289.814,"body":"mean, that's, it's something that's profound in its importance and it's also like very"},{"startTime":1280.082,"endTime":1289.814,"body":"simple, right?"},{"startTime":1289.814,"endTime":1292.375,"body":"Yeah, so pretty obvious there."},{"startTime":1292.375,"endTime":1293.936,"body":"We'll put our chest movements first."},{"startTime":1293.936,"endTime":1300.378,"body":"We can get into the specific exercise selection piece later as exercise selection is one"},{"startTime":1293.936,"endTime":1300.378,"body":"of these categories on levers to pull."},{"startTime":1300.999,"endTime":1305.54,"body":"The next one I put on the list was proximity to failure."},{"startTime":1305.54,"endTime":1310.103,"body":"And the reason that I put that second, even though I think a lot of people would say that"},{"startTime":1310.103,"endTime":1315.307,"body":"volume increases are the primary driver of your results during a specialization phase."},{"startTime":1315.307,"endTime":1319.32,"body":"And I think chat GPT would agree with that if you look at the program they created."},{"startTime":1319.713,"endTime":1330.209,"body":"I think proximity to failure needs to go first, because how hard you work on your"},{"startTime":1319.713,"endTime":1330.209,"body":"exercises is going to dictate how much volume you can do."},{"startTime":1331.751,"endTime":1338.788,"body":"And so I've had conversations on consults with people who are trying to do something"},{"startTime":1331.751,"endTime":1338.788,"body":"similar to this, specialize in a body part or whatever."},{"startTime":1338.788,"endTime":1348.731,"body":"And they're like, okay, well, if volume is the primary driver of hypertrophy, I should be"},{"startTime":1338.788,"endTime":1348.731,"body":"doing 20, 24, 30 sets plus per week for my target muscle."},{"startTime":1348.731,"endTime":1350.051,"body":"And I say, sure, yeah."},{"startTime":1350.051,"endTime":1356.913,"body":"I mean, if you're going to be doing the majority of your sets at three or four RIR, that"},{"startTime":1350.051,"endTime":1356.913,"body":"probably makes sense."},{"startTime":1356.913,"endTime":1367.536,"body":"But if you're going to train a little bit closer to failure or up to failure, that's going"},{"startTime":1356.913,"endTime":1367.536,"body":"to mitigate the amount of volume that you actually can use in your program."},{"startTime":1367.536,"endTime":1368.896,"body":"And so it's this"},{"startTime":1369.0,"endTime":1379.516,"body":"inevitable inverse relationship between proximity to failure and volume, where you"},{"startTime":1369.0,"endTime":1379.516,"body":"literally cannot do more volume if you're going to failure."},{"startTime":1380.457,"endTime":1386.5,"body":"You'll just reach a point where you've kind of maximized the stimulus that you can get on"},{"startTime":1380.457,"endTime":1386.5,"body":"a given muscle."},{"startTime":1386.86,"endTime":1393.984,"body":"And therefore, doing more volume doesn't make any sense."},{"startTime":1394.284,"endTime":1397.56,"body":"If you're going to failure, if you want to pull back on failure,"},{"startTime":1397.56,"endTime":1399.088,"body":"you can do a little bit more volume."},{"startTime":1399.088,"endTime":1400.885,"body":"What do you think there?"},{"startTime":1401.429,"endTime":1408.459,"body":"The only thing I'd like to add and because it can be a little bit ambiguous, right?"},{"startTime":1408.459,"endTime":1413.305,"body":"Because especially if you're someone who's maybe like an intermediary or something, it's"},{"startTime":1408.459,"endTime":1413.305,"body":"hard to tell."},{"startTime":1413.726,"endTime":1415.84,"body":"Hey, was that third set?"},{"startTime":1415.84,"endTime":1420.363,"body":"too much is my stimulus decreased or it can be a little bit ambiguous."},{"startTime":1420.363,"endTime":1424.646,"body":"One thing that is, I mean, this is a little bit of personal anecdote."},{"startTime":1424.646,"endTime":1435.472,"body":"When I am doing too much volume for like a given body part, my performance on it tanks"},{"startTime":1424.646,"endTime":1435.472,"body":"from like set two to set three or something like that."},{"startTime":1435.893,"endTime":1444.558,"body":"Everyone is a little bit different, but for example, we had the question last week around"},{"startTime":1435.893,"endTime":1444.558,"body":"me with the RP app."},{"startTime":1444.558,"endTime":1445.629,"body":"They just love to add"},{"startTime":1445.629,"endTime":1459.033,"body":"additional sets and it got so bad were like for an example on set one I would get 12 reps"},{"startTime":1445.629,"endTime":1459.033,"body":"by set for I'm at like five or six which is I mean that's a 50 % rep drop off rate I don't"},{"startTime":1459.033,"endTime":1470.637,"body":"need those sets like that's that's pretty evident so that's one that using a performance"},{"startTime":1459.033,"endTime":1470.637,"body":"decrement again it does it is slightly ambiguous because like where is enough performance"},{"startTime":1470.637,"endTime":1471.069,"body":"drop"},{"startTime":1471.069,"endTime":1471.82,"body":"Is it two reps?"},{"startTime":1471.82,"endTime":1472.56,"body":"Is it three reps?"},{"startTime":1472.56,"endTime":1473.421,"body":"Is it five reps?"},{"startTime":1473.421,"endTime":1474.081,"body":"Six reps?"},{"startTime":1474.081,"endTime":1482.268,"body":"It's there's no clear cut definitive kind of point, but that is a proxy that you can use"},{"startTime":1474.081,"endTime":1482.268,"body":"to help you identify."},{"startTime":1482.268,"endTime":1483.079,"body":"Yeah, totally."},{"startTime":1483.079,"endTime":1490.996,"body":"And I also don't think that you necessarily have to approach it as saying that every set"},{"startTime":1483.079,"endTime":1490.996,"body":"is to failure or every set is not to failure."},{"startTime":1490.996,"endTime":1497.321,"body":"It's likely that the best combination is some sort of combination of those two."},{"startTime":1497.682,"endTime":1502.046,"body":"And we'll get into that a little bit later as we kind of put this whole plan together."},{"startTime":1502.527,"endTime":1508.912,"body":"So the third level lever to pull, it does involve volume, but I think that"},{"startTime":1509.126,"endTime":1513.058,"body":"My first move here, and I understand why this could be controversial."},{"startTime":1513.278,"endTime":1521.383,"body":"My first move here is, is to lower volume in the non specialized areas before increasing"},{"startTime":1513.278,"endTime":1521.383,"body":"volume in the specialized areas."},{"startTime":1521.383,"endTime":1533.049,"body":"Or it may happen, you know, somewhat simultaneously, but I think as far as levers to pull,"},{"startTime":1521.383,"endTime":1533.049,"body":"given that we know that the maintenance volume research is such that you can lower the"},{"startTime":1533.049,"endTime":1538.802,"body":"volume or the stimulus we'll call it of the non-focused muscle groups."},{"startTime":1538.802,"endTime":1543.635,"body":"and you can maintain that's really your goal when you're trying to specialize in an area."},{"startTime":1543.635,"endTime":1550.608,"body":"If we're doing a chest specialization cycle, we are not trying to also build up our back"},{"startTime":1543.635,"endTime":1550.608,"body":"and our quads and our hamstrings and our biceps and our triceps and our shoulders while"},{"startTime":1550.608,"endTime":1552.019,"body":"we're building up our chest."},{"startTime":1552.019,"endTime":1562.125,"body":"We are accepting the compromise that those muscle groups are likely going to maintain"},{"startTime":1552.019,"endTime":1562.125,"body":"their muscle while we focus on building the chest more."},{"startTime":1562.125,"endTime":1568.798,"body":"And so what we can do by lowering the volume in the non specialized areas is maintain the"},{"startTime":1562.125,"endTime":1568.798,"body":"muscle there."},{"startTime":1568.798,"endTime":1576.49,"body":"but then allow increased recovery currency to be available for the focus muscle groups."},{"startTime":1576.49,"endTime":1588.273,"body":"And this is something I've seen across clients over the years is you don't have to"},{"startTime":1576.49,"endTime":1588.273,"body":"increase the work of the area you want to improve to increase the rate of progress."},{"startTime":1588.273,"endTime":1598.504,"body":"Simply by lowering the total fatigue cost of the other stuff and allowing more recovery to"},{"startTime":1588.273,"endTime":1598.504,"body":"take place, you could actually increase"},{"startTime":1598.504,"endTime":1605.244,"body":"the performance and thus the results and downstream hypertrophy of the focus muscle group."},{"startTime":1605.244,"endTime":1606.403,"body":"What do think about that?"},{"startTime":1606.403,"endTime":1607.333,"body":"It's interesting."},{"startTime":1607.333,"endTime":1620.674,"body":"It's a I'm not disagreeing by any stretchy imagination, but it's, it's almost like, hey,"},{"startTime":1607.333,"endTime":1620.674,"body":"if you take your base program, right, and then we just decrease volume on the non muscle"},{"startTime":1620.674,"endTime":1632.964,"body":"group of interest areas, we can then create a specialization that's just less volume, but"},{"startTime":1620.674,"endTime":1632.964,"body":"no additional volume on the on the target area, the chest and this one, we call it, and we"},{"startTime":1632.964,"endTime":1636.226,"body":"get better progress just through increased recovery."},{"startTime":1636.343,"endTime":1637.526,"body":"effectively."},{"startTime":1638.215,"endTime":1638.523,"body":"Yeah."},{"startTime":1638.523,"endTime":1638.793,"body":"Yeah."},{"startTime":1638.793,"endTime":1641.166,"body":"I mean, I understand why that would be controversial."},{"startTime":1641.166,"endTime":1651.728,"body":"And I understand that like, if you're, if you're able to handle a certain level of"},{"startTime":1641.166,"endTime":1651.728,"body":"stimulus across your entire body and you're recovering fine from that, it might seem kind"},{"startTime":1651.728,"endTime":1658.26,"body":"of crazy to say, well, I'm going to lower my volume below what I can recover from."},{"startTime":1658.26,"endTime":1666.296,"body":"But I've just seen this like multiple times over and over through clients and through"},{"startTime":1658.26,"endTime":1666.296,"body":"myself over the years that by creating that"},{"startTime":1666.296,"endTime":1675.839,"body":"that gap between how much volume you're doing for the target area versus the non-target"},{"startTime":1666.296,"endTime":1675.839,"body":"areas, you can create this kind of hyper response because you're so recovered."},{"startTime":1675.839,"endTime":1684.271,"body":"Kind of similarly to what I've noticed in this change when I just in the, you know, in"},{"startTime":1675.839,"endTime":1684.271,"body":"last March, a year ago, when I dropped to these two to three times a week training program"},{"startTime":1684.271,"endTime":1685.932,"body":"where I'm just doing less across the board."},{"startTime":1685.932,"endTime":1686.792,"body":"I'm not specializing."},{"startTime":1686.792,"endTime":1694.744,"body":"I'm just doing less, but because I'm doing less across the board, I'm increasing my"},{"startTime":1686.792,"endTime":1694.744,"body":"recovery and I'm seeing performance increases as a result of that."},{"startTime":1695.056,"endTime":1705.093,"body":"I think when you're looking at it more from a hypertrophy perspective where you're using"},{"startTime":1695.056,"endTime":1705.093,"body":"some sort of split routine, that by keeping the chest volume higher, or maybe there's a"},{"startTime":1705.093,"endTime":1707.715,"body":"slight increase, but it's not like a drastic increase."},{"startTime":1707.715,"endTime":1718.132,"body":"Initially, I think that's what I'm more trying to get at is that the first lever to pull"},{"startTime":1707.715,"endTime":1718.132,"body":"might be to just see if you can increase your response to the chest work simply by"},{"startTime":1718.132,"endTime":1724.902,"body":"creating more recovery as opposed to just immediately pulling the volume of lever and"},{"startTime":1718.132,"endTime":1724.902,"body":"being like,"},{"startTime":1724.902,"endTime":1731.862,"body":"or pulling the volume lever and just increasing chest at the same time that you're"},{"startTime":1724.902,"endTime":1731.862,"body":"decreasing everything else."},{"startTime":1731.862,"endTime":1741.134,"body":"Like I think that's a reasonable approach, but my thought would be why not take two or"},{"startTime":1731.862,"endTime":1741.134,"body":"three weeks, try it my way, see if that elicits progress before then engaging in increased"},{"startTime":1741.134,"endTime":1742.556,"body":"volume for the chest."},{"startTime":1743.035,"endTime":1747.526,"body":"Yeah, there's a phrase that you use semi-regularly."},{"startTime":1747.526,"endTime":1753.167,"body":"I feel like you haven't said it in a while, but it's something like fatigue, masks,"},{"startTime":1747.526,"endTime":1753.167,"body":"fitness."},{"startTime":1753.167,"endTime":1754.668,"body":"that what it is?"},{"startTime":1755.248,"endTime":1756.959,"body":"And that's kind of what it is."},{"startTime":1756.959,"endTime":1772.27,"body":"You know when you're super fatigued or over fatigued, but you may not realize that your"},{"startTime":1756.959,"endTime":1772.27,"body":"baseline of fatigue can actually be a performance inhibitor."},{"startTime":1772.27,"endTime":1781.636,"body":"And it's not until you like take those like four days off over a long weekend and you"},{"startTime":1772.27,"endTime":1781.636,"body":"don't do any training and then you come back like super fresh and you got like three extra"},{"startTime":1781.636,"endTime":1783.338,"body":"reps than you did last week."},{"startTime":1783.338,"endTime":1784.388,"body":"And you're like, what the fuck?"},{"startTime":1784.388,"endTime":1785.429,"body":"Where did that come from?"},{"startTime":1785.429,"endTime":1790.142,"body":"Until you can really kind of start to question if that's really true or not."},{"startTime":1790.438,"endTime":1791.489,"body":"Yeah, no, great point."},{"startTime":1791.489,"endTime":1793.419,"body":"I really appreciate that input."},{"startTime":1793.56,"endTime":1802.223,"body":"So the next one in the order, which I think could potentially have moved above the one"},{"startTime":1793.56,"endTime":1802.223,"body":"that we just talked about, is frequency."},{"startTime":1802.324,"endTime":1804.435,"body":"And so frequency is a great lever to pull."},{"startTime":1804.435,"endTime":1808.217,"body":"And it's kind of one that I think can work in unison with the prior one."},{"startTime":1808.217,"endTime":1815.78,"body":"So with this idea of lowering the volume in the non-specialized areas and then just kind"},{"startTime":1808.217,"endTime":1815.78,"body":"of keeping the volume the same on the chest."},{"startTime":1815.878,"endTime":1823.572,"body":"It's like, what if you kept your volume the same on chest, but instead of training chest"},{"startTime":1815.878,"endTime":1823.572,"body":"once a week, or at most maybe twice a week, like you would see in a, in a standard"},{"startTime":1823.572,"endTime":1829.586,"body":"hypertrophy program, what if you increase that frequency on chest to three times a week,"},{"startTime":1823.572,"endTime":1829.586,"body":"but you didn't actually change your volume."},{"startTime":1829.586,"endTime":1838.541,"body":"So you took your 12 sets a week of chest that you were doing and you went four, four, four"},{"startTime":1829.586,"endTime":1838.541,"body":"or five, four, three or something like that across the three days, because now you're"},{"startTime":1838.541,"endTime":1842.753,"body":"giving yourself an opportunity to hit your chest in a less fatigue state."},{"startTime":1842.753,"endTime":1844.634,"body":"So if you think of what your"},{"startTime":1844.634,"endTime":1848.957,"body":"third chest exercises on a day or we'll call it second, we'll call second chest exercise"},{"startTime":1844.634,"endTime":1848.957,"body":"in a day."},{"startTime":1848.957,"endTime":1858.715,"body":"If we started with a machine chest press, and then we went to a pack fly machine, we're"},{"startTime":1848.957,"endTime":1858.715,"body":"going to see a significant performance decrement in the amount of load or mechanical"},{"startTime":1858.715,"endTime":1867.732,"body":"tension that can be created in the pack fly machine because the bench press was done first"},{"startTime":1858.715,"endTime":1867.732,"body":"or vice versa depending on you know, if you did pack fly first and then went to bench"},{"startTime":1867.732,"endTime":1870.726,"body":"press, either way, it's kind of see the same decrement."},{"startTime":1870.726,"endTime":1875.728,"body":"But if you then split those movements up and you were like, okay, on Monday, I'm going to"},{"startTime":1870.726,"endTime":1875.728,"body":"bench on Wednesday, I'm going to pack fly."},{"startTime":1875.728,"endTime":1880.769,"body":"And on Friday, I'm going to incline dumbbell bench or something as my primary movements."},{"startTime":1880.809,"endTime":1888.111,"body":"Then now you're able to attack each of those exercises when you're completely fresh,"},{"startTime":1880.809,"endTime":1888.111,"body":"potentially use higher loads, create more mechanical tension and more stimulus."},{"startTime":1888.111,"endTime":1895.553,"body":"So I think frequency is definitely one that you can kind of grasp onto here and harness"},{"startTime":1888.111,"endTime":1895.553,"body":"the power of."},{"startTime":1895.714,"endTime":1897.188,"body":"and that's one thing that"},{"startTime":1897.188,"endTime":1899.421,"body":"I would say chat GPT did get right."},{"startTime":1899.421,"endTime":1906.608,"body":"You know, they really screwed up the volume piece here, but, but they did propose a plan"},{"startTime":1899.421,"endTime":1906.608,"body":"in which you're training chess three times a week."},{"startTime":1906.809,"endTime":1914.779,"body":"And so I do think that that's one of those levers that, that has power to improve kind of"},{"startTime":1906.809,"endTime":1914.779,"body":"your response in a hypertrophy manner."},{"startTime":1914.779,"endTime":1919.851,"body":"I think frequency is probably one of the most underutilized ones."},{"startTime":1919.851,"endTime":1929.525,"body":"I think people would kind of erroneously increase volume before increasing frequency."},{"startTime":1929.525,"endTime":1939.67,"body":"And I think that in my opinion, right, it's just my opinion, I'm not saying it's law,"},{"startTime":1929.525,"endTime":1939.67,"body":"should be flipped if you can really intelligently design programming, right?"},{"startTime":1939.67,"endTime":1942.628,"body":"Which I think everyone should strive for."},{"startTime":1942.628,"endTime":1948.87,"body":"Now, I would like to kind of play devil's advocate a little bit here or not even really"},{"startTime":1942.628,"endTime":1948.87,"body":"just ask them some additional questions."},{"startTime":1948.87,"endTime":1959.952,"body":"Do you think that there can be like a do you think that frequency can kind of be like a"},{"startTime":1948.87,"endTime":1959.952,"body":"bell curve distribution where if you try and go too frequent that you start to let's"},{"startTime":1959.952,"endTime":1964.193,"body":"assume volumes the same like let's stick to the same example of 12 sets, right?"},{"startTime":1964.313,"endTime":1969.304,"body":"Like do you what do you think about doing like two sets six days per week, right?"},{"startTime":1969.304,"endTime":1972.175,"body":"Like do you think that would be better than the"},{"startTime":1972.787,"endTime":1982.196,"body":"Four sets three times per week or is there something that was like kind of like a a"},{"startTime":1972.787,"endTime":1982.196,"body":"minimal minimum like net stimulus per a session or something like that?"},{"startTime":1982.837,"endTime":1988.452,"body":"And for the listeners, like I don't I don't think there is like a definitive answer."},{"startTime":1988.452,"endTime":1993.168,"body":"It's really just a little bit of conjecture and speculation if I'm really being honest."},{"startTime":1993.168,"endTime":2004.015,"body":"Yeah, you know, anytime anyone asks that question about what about two sets, six days a"},{"startTime":1993.168,"endTime":2004.015,"body":"week type thing, the avatar that I always kind of go back to is Mano Henselman's, who has"},{"startTime":2004.015,"endTime":2007.297,"body":"been known for training this way for years and years."},{"startTime":2007.297,"endTime":2008.838,"body":"And he talks about it quite a bit."},{"startTime":2008.838,"endTime":2010.799,"body":"And so he literally trains every day."},{"startTime":2010.799,"endTime":2014.982,"body":"I don't think he takes rest days, but he only does, you know, two sets per muscle group"},{"startTime":2010.799,"endTime":2014.982,"body":"per day."},{"startTime":2014.982,"endTime":2017.143,"body":"So he's basically getting 14 sets a week."},{"startTime":2017.143,"endTime":2019.694,"body":"And that seems to work for him."},{"startTime":2019.936,"endTime":2030.091,"body":"I've tried that approach a few times over the course of my life, not often with full body,"},{"startTime":2019.936,"endTime":2030.091,"body":"but like the way he does it, but usually, you know, with one or two specific muscle groups"},{"startTime":2030.091,"endTime":2033.813,"body":"where I'll try to increase the frequency to that level and train them daily."},{"startTime":2033.813,"endTime":2044.908,"body":"And I always run into kind of the same roadblock, which is that lengthened movements to"},{"startTime":2033.813,"endTime":2044.908,"body":"failure tend to make me quite sore."},{"startTime":2044.94,"endTime":2050.825,"body":"And so, and fatigued, even if I'm not as sore, it's still a sense of fatigue in the"},{"startTime":2044.94,"endTime":2050.825,"body":"muscle."},{"startTime":2050.825,"endTime":2057.971,"body":"And so then even if I were to design this program, quote, intelligently and say, you know,"},{"startTime":2050.825,"endTime":2057.971,"body":"Monday is bench press, which is lengthened."},{"startTime":2057.971,"endTime":2061.102,"body":"And then I go to Tuesday, which is a cable crossover and that's short."},{"startTime":2061.102,"endTime":2063.3469999999998,"body":"And then I go to Wednesday and that's another lengthened movement."},{"startTime":2063.3469999999998,"endTime":2064.976,"body":"And then I go to Thursday and that's short."},{"startTime":2064.976,"endTime":2074.81,"body":"It's like the cumulative effect is such that I don't think I'm ever actually maximizing my"},{"startTime":2064.976,"endTime":2074.81,"body":"output on any of the days after the first day."},{"startTime":2074.81,"endTime":2083.954,"body":"Cause the first day kind of puts you into this little deficit and then everything is sub"},{"startTime":2074.81,"endTime":2083.954,"body":"maximal to what you're capable of on each subsequent day, because you went into the kind"},{"startTime":2083.954,"endTime":2085.424,"body":"of this hole in the beginning."},{"startTime":2085.424,"endTime":2090.346,"body":"So I do think there's a point where maybe frequency is too much."},{"startTime":2090.406,"endTime":2103.783,"body":"And, my, my guess would be that every other day with intelligent programming is about as"},{"startTime":2090.406,"endTime":2103.783,"body":"much as you could probably maximize for a specialization cycle like this."},{"startTime":2104.087,"endTime":2104.89,"body":"yeah."},{"startTime":2104.89,"endTime":2106.173,"body":"What do you think about that?"},{"startTime":2106.592,"endTime":2107.833,"body":"I think you're spot on."},{"startTime":2107.833,"endTime":2113.267,"body":"I think the every other day, which is effectively four days per week, but kind of not."},{"startTime":2113.267,"endTime":2125.045,"body":"It's four days every eight days is about as high as a frequency as I think you can"},{"startTime":2113.267,"endTime":2125.045,"body":"realistically go before you have to start incorporating exercise variations."},{"startTime":2125.045,"endTime":2131.059,"body":"It wouldn't be top picks just because they fit a category of like a shortened overload."},{"startTime":2131.059,"endTime":2132.86,"body":"Like like if we're talking chest, right?"},{"startTime":2132.86,"endTime":2134.422,"body":"And we're trying to if we're trying to do that."},{"startTime":2134.422,"endTime":2148.782,"body":"like Monday lengthen Tuesday short Wednesday lengthen Thursday short like what would be"},{"startTime":2134.422,"endTime":2148.782,"body":"your third shortened chest exercise of that selection like you're pretty far down the line"},{"startTime":2148.782,"endTime":2149.163,"body":"at that"},{"startTime":2149.163,"endTime":2155.434,"body":"Yeah, I mean, aside from like a pec fly machine and then a cable fly, I"},{"startTime":2155.434,"endTime":2160.943,"body":"I can't really think of what another short overloaded movement would be even."},{"startTime":2160.943,"endTime":2162.284,"body":"And that's what I'm getting at."},{"startTime":2162.284,"endTime":2169.311,"body":"we're kind of then getting into variation for the sake of variation, which is typically"},{"startTime":2162.284,"endTime":2169.311,"body":"not a great thing."},{"startTime":2169.311,"endTime":2169.83,"body":"Yeah."},{"startTime":2169.83,"endTime":2179.46,"body":"Or you could just do it chat GPT suggests and do the same workout every single time you"},{"startTime":2169.83,"endTime":2179.46,"body":"train chest All right"},{"startTime":2179.46,"endTime":2181.361,"body":"think I'm glad I'm glad I brought it up."},{"startTime":2181.361,"endTime":2183.972,"body":"I think the listeners will get a good bit out of that."},{"startTime":2183.972,"endTime":2194.247,"body":"And I think it's I do believe there's an upper limit to where frequency becomes"},{"startTime":2183.972,"endTime":2194.247,"body":"problematic because of the trade off in decisions that you're forced to make just to"},{"startTime":2194.407,"endTime":2200.596,"body":"accommodate the higher frequencies of let's call it five days per week, six days per week"},{"startTime":2194.407,"endTime":2200.596,"body":"sort of thing."},{"startTime":2200.596,"endTime":2202.027,"body":"Yeah, yeah, I agree."},{"startTime":2202.027,"endTime":2207.232,"body":"Well, I think this flows nicely into the next lever to pull, which is exercise selection."},{"startTime":2207.232,"endTime":2210.745,"body":"And so I think this one's like super important."},{"startTime":2210.745,"endTime":2212.047,"body":"I think they're all super important."},{"startTime":2212.047,"endTime":2214.509,"body":"It really, like I said, you could jumble up this order."},{"startTime":2214.509,"endTime":2219.824,"body":"And I think that it's very much depends on the individual and what order makes the most"},{"startTime":2214.509,"endTime":2219.824,"body":"sense for you."},{"startTime":2219.824,"endTime":2221.926,"body":"But exercise selection is an important one."},{"startTime":2221.926,"endTime":2225.73,"body":"And exercise selection is even more important based on higher frequency."},{"startTime":2225.73,"endTime":2226.79,"body":"So like"},{"startTime":2227.11,"endTime":2234.707,"body":"If you are training chest just once a week, like an old bro split type thing, and say you"},{"startTime":2227.11,"endTime":2234.707,"body":"decide to pull the volume lever, but not the frequency lever."},{"startTime":2234.707,"endTime":2237.329,"body":"And you're just doing a shit ton of volume on one day."},{"startTime":2237.389,"endTime":2246.547,"body":"Exercise selection, maybe not quite as important as it would be if you're taking this this"},{"startTime":2237.389,"endTime":2246.547,"body":"this approach that I'm outlining, which would be more of like this three times a week"},{"startTime":2246.547,"endTime":2254.573,"body":"approach using frequency lowering the lower volume on other muscle groups, proximity to"},{"startTime":2246.547,"endTime":2254.573,"body":"failure, exercise order, all the things we've already discussed, then I think exercise"},{"startTime":2254.573,"endTime":2256.184,"body":"selection becomes more important."},{"startTime":2256.252,"endTime":2266.016,"body":"because like on the macro view, it could go to what we just said, where if you're training"},{"startTime":2256.252,"endTime":2266.016,"body":"chest six days a week, exercise selection is extremely important."},{"startTime":2266.016,"endTime":2269.467,"body":"And as you train chest once a week, exercise selection is less important."},{"startTime":2269.467,"endTime":2273.679,"body":"So three times a week, exercise selection becomes somewhat important."},{"startTime":2274.099,"endTime":2276.37,"body":"And so I think there's a number of ways you could go about this."},{"startTime":2276.37,"endTime":2284.643,"body":"Like a very realistic approach to me might be to have you training chest with two"},{"startTime":2276.37,"endTime":2284.643,"body":"exercises each of the three days."},{"startTime":2286.008,"endTime":2295.11,"body":"And in that case, you could have a day where there's like two lengthened exercises or a"},{"startTime":2286.008,"endTime":2295.11,"body":"day where there's two shortened, or you could have a lengthened and a shortened."},{"startTime":2295.77,"endTime":2304.473,"body":"You also can use exercise selection to more specifically target the muscle at the"},{"startTime":2295.77,"endTime":2304.473,"body":"different point that you want to target it."},{"startTime":2304.473,"endTime":2314.486,"body":"And actually I just, so as we went back to thinking about what the third short overload"},{"startTime":2304.473,"endTime":2314.486,"body":"movement would be, I just realized that we completely forgot about the pullarounds."},{"startTime":2314.486,"endTime":2317.247,"body":"or push arounds rather the press arounds press arounds."},{"startTime":2317.247,"endTime":2317.427,"body":"Yeah."},{"startTime":2317.427,"endTime":2317.837,"body":"Yeah."},{"startTime":2317.837,"endTime":2327.59,"body":"So like the, N one cast something where you take a cable, you kind of twist your body a"},{"startTime":2317.837,"endTime":2327.59,"body":"little bit, shift your hips, and you're really able to emphasize the short position."},{"startTime":2327.59,"endTime":2337.942,"body":"If you set your body up in such a manner so that you can get a ton of stimulus in there,"},{"startTime":2327.59,"endTime":2337.942,"body":"without having to sacrifice, you know, a ton of muscle fatigue and soreness and stuff like"},{"startTime":2337.942,"endTime":2338.583,"body":"that."},{"startTime":2338.583,"endTime":2343.303,"body":"And so, using exercise selection and doing kind of these"},{"startTime":2343.303,"endTime":2349.055,"body":"unique movements like a press around, which can be done for the lower chest, the upper"},{"startTime":2343.303,"endTime":2349.055,"body":"chest or the mid chest."},{"startTime":2349.055,"endTime":2358.149,"body":"So you essentially have three different variations of press around that you can use on top"},{"startTime":2349.055,"endTime":2358.149,"body":"of using like a standard cable fly or a pack deck fly or something along those lines."},{"startTime":2358.149,"endTime":2369.944,"body":"This gives you a lot of options to target the chest from different angles and with more"},{"startTime":2358.149,"endTime":2369.944,"body":"short overload exercise selection, which I think is a vital component of specialization"},{"startTime":2369.944,"endTime":2371.945,"body":"cycles and something I'll get into."},{"startTime":2372.032,"endTime":2373.516,"body":"a little bit later on."},{"startTime":2373.516,"endTime":2377.157,"body":"But where do you kind of land on the exercise selection piece?"},{"startTime":2377.157,"endTime":2391.021,"body":"would like to put it higher, but I think that's just a little bit of my own personal like"},{"startTime":2377.157,"endTime":2391.021,"body":"bias, but I would like to think it's more important than it probably actually is."},{"startTime":2391.021,"endTime":2395.542,"body":"But like I said, I think I'm just expressing my bias a little bit."},{"startTime":2397.923,"endTime":2407.075,"body":"I feel like when you understand exercise selection and stuff really well, like your"},{"startTime":2397.923,"endTime":2407.075,"body":"barrier to great stimulus becomes much lower."},{"startTime":2407.075,"endTime":2407.545,"body":"Right."},{"startTime":2407.545,"endTime":2415.66,"body":"You think back to like when we were younger and like you'd have like a chest day that's"},{"startTime":2407.545,"endTime":2415.66,"body":"like, okay, or then you've had like one that's like, man, that's a crazy good like chest."},{"startTime":2415.66,"endTime":2421.914,"body":"They had this crazy stimulus, a crazy pump, but you could have never really pinpoint like"},{"startTime":2415.66,"endTime":2421.914,"body":"why, you know, like some days were great."},{"startTime":2421.914,"endTime":2423.174,"body":"Other days weren't."},{"startTime":2423.174,"endTime":2431.098,"body":"I feel like once you really understand exercise selection, like that the height of the"},{"startTime":2423.174,"endTime":2431.098,"body":"fence to get to a great stimulus gets like much lower."},{"startTime":2432.22,"endTime":2433.54,"body":"I like that."},{"startTime":2433.54,"endTime":2435.297,"body":"Can I say that I feel it?"},{"startTime":2435.297,"endTime":2440.013,"body":"supremely confident that that translates into like 20 % more hypertrophy."},{"startTime":2440.013,"endTime":2444.499,"body":"Like, unfortunately, no, I cannot say that I think I could make that statement."},{"startTime":2444.943,"endTime":2445.674,"body":"Yeah, I agree."},{"startTime":2445.674,"endTime":2450.367,"body":"And I think while it's super important, it that's why I put it number five."},{"startTime":2450.367,"endTime":2454.91,"body":"Like I just think what those levers that you can pull above that are just going to move"},{"startTime":2450.367,"endTime":2454.91,"body":"the needle more."},{"startTime":2455.27,"endTime":2461.635,"body":"because like, dude, we all got incredible results in the early years of training and we"},{"startTime":2455.27,"endTime":2461.635,"body":"didn't know shit about exercise selection."},{"startTime":2461.635,"endTime":2464.807,"body":"We were just like, bench press, incline dumbbell bench press, dumbbell fly."},{"startTime":2464.807,"endTime":2465.177,"body":"Boom."},{"startTime":2465.177,"endTime":2465.577,"body":"Got it."},{"startTime":2465.577,"endTime":2466.138,"body":"Go."},{"startTime":2466.138,"endTime":2468.6,"body":"And like, we still got results."},{"startTime":2468.6,"endTime":2472.264,"body":"So, exercise selection becomes more important, the more advanced you"},{"startTime":2472.264,"endTime":2477.543,"body":"So we'll just kind of leave that there and say, maybe if you're more advanced, you need to"},{"startTime":2472.264,"endTime":2477.543,"body":"move that up in the sequence."},{"startTime":2479.654,"endTime":2480.79,"body":"you have more."},{"startTime":2481.208,"endTime":2487.71,"body":"I was only gonna say I think from a from an experience standpoint, it can be a little bit"},{"startTime":2481.208,"endTime":2487.71,"body":"more enjoyable."},{"startTime":2487.71,"endTime":2492.421,"body":"Like that's one of the it's like one of the reasons why Undefeated is going to be so cool."},{"startTime":2492.421,"endTime":2498.853,"body":"Like from an exercise selection standpoint, like I we've really hit like hit the nail on"},{"startTime":2492.421,"endTime":2498.853,"body":"the head, you know."},{"startTime":2498.853,"endTime":2502.294,"body":"So again, I think it's really cool."},{"startTime":2502.294,"endTime":2506.095,"body":"I really want to say that I think it matters a lot."},{"startTime":2506.535,"endTime":2510.136,"body":"I would be lying to people if I think I said that it truly did."},{"startTime":2510.136,"endTime":2516.778,"body":"but think it's one of those niceties, but I don't think it's like an earth-shattering sort"},{"startTime":2510.136,"endTime":2516.778,"body":"of profoundness."},{"startTime":2516.778,"endTime":2517.918,"body":"Yeah, yeah."},{"startTime":2518.038,"endTime":2522.079,"body":"Well, this moves us on to increases in volume on the special areas."},{"startTime":2522.079,"endTime":2534.234,"body":"And the reason that I have this sixth is because I just think that if you have not tried"},{"startTime":2522.079,"endTime":2534.234,"body":"to pull those other levers prior, then your increases in volume could fall on deaf ears."},{"startTime":2534.234,"endTime":2537.295,"body":"Like, let's just take it one by one."},{"startTime":2537.295,"endTime":2545.387,"body":"Imagine if your exercise order is all screwed up and you're doing triceps and back and"},{"startTime":2537.295,"endTime":2545.387,"body":"biceps."},{"startTime":2545.633,"endTime":2547.894,"body":"and shoulders before you do your chest."},{"startTime":2548.335,"endTime":2552.937,"body":"No amount of increases in volume on chest are going to make that much of a difference at"},{"startTime":2548.335,"endTime":2552.937,"body":"that point."},{"startTime":2553.217,"endTime":2557.06,"body":"Imagine if your proximity to failure is all jacked up and you're never going to failure."},{"startTime":2557.06,"endTime":2565.224,"body":"Eh, maybe at that point increases in volume can compensate for not proximity for not"},{"startTime":2557.06,"endTime":2565.224,"body":"having a good proximity to failure or low enough proximity failure."},{"startTime":2565.224,"endTime":2570.469,"body":"But if you are training close to failure, that has a drastic impact on the amount of"},{"startTime":2565.224,"endTime":2570.469,"body":"volume you can do."},{"startTime":2570.469,"endTime":2572.331,"body":"So that's why I had that one first."},{"startTime":2572.331,"endTime":2574.711,"body":"The lower volume for the non-specialized areas."},{"startTime":2574.711,"endTime":2582.531,"body":"Again, you can't increase volume on a specialized area unless you lower the volume down"},{"startTime":2574.711,"endTime":2582.531,"body":"for the non-specialized areas first."},{"startTime":2582.531,"endTime":2592.331,"body":"So why not try and see if you can increase your recovery capacity by decreasing volume in"},{"startTime":2582.531,"endTime":2592.331,"body":"some areas before you go and try to increase volume in other areas."},{"startTime":2592.331,"endTime":2594.082,"body":"You can always add volume later."},{"startTime":2594.082,"endTime":2599.789,"body":"Frequency again, like if you're training once a week,"},{"startTime":2599.789,"endTime":2609.102,"body":"Yeah, you're going to have to do super high volumes, but you're likely going to be more"},{"startTime":2599.789,"endTime":2609.102,"body":"effective with slightly lower volumes done more often than just simply using a hammer and"},{"startTime":2609.102,"endTime":2611.992,"body":"saying, I'm going to increase volume immediately right off the bat."},{"startTime":2611.992,"endTime":2622.435,"body":"And then we just discussed exercise selection and the impacts that that has on on volume,"},{"startTime":2611.992,"endTime":2622.435,"body":"because the exercises that you do dictate what stimulus you're receiving from that"},{"startTime":2622.435,"endTime":2627.567,"body":"exercise and thus impact the amount of volume that you can do for that muscle group."},{"startTime":2627.567,"endTime":2628.157,"body":"And so"},{"startTime":2628.157,"endTime":2637.386,"body":"That's how we got to this point where increases in volume on the specialized areas has"},{"startTime":2628.157,"endTime":2637.386,"body":"dropped all the way down to F or part six thoughts."},{"startTime":2637.386,"endTime":2638.446,"body":"Yeah."},{"startTime":2638.786,"endTime":2642.106,"body":"No, I mean, just that you explain that perfectly."},{"startTime":2642.106,"endTime":2642.606,"body":"Right."},{"startTime":2642.606,"endTime":2651.906,"body":"It's it's does not need to be a primary consideration until it's in it's in position six"},{"startTime":2642.606,"endTime":2651.906,"body":"for a reason is what I'm agreeing with."},{"startTime":2651.977,"endTime":2652.357,"body":"Cool."},{"startTime":2652.357,"endTime":2654.97,"body":"Yeah, and I think that that's a controversial thing."},{"startTime":2654.97,"endTime":2668.754,"body":"But I think by explaining it the way that I did prior, kind of elucidates why we are"},{"startTime":2654.97,"endTime":2668.754,"body":"likely going to have to increase volume for the target area at some point in the"},{"startTime":2668.754,"endTime":2669.875,"body":"specialization cycle."},{"startTime":2669.875,"endTime":2671.908,"body":"But it just shouldn't be the first lever that's pulled."},{"startTime":2671.908,"endTime":2672.318,"body":"Yeah."},{"startTime":2672.318,"endTime":2678.302,"body":"And I think there's like, there's a genetic component to it, right?"},{"startTime":2678.302,"endTime":2684.125,"body":"Like sometimes we just have like a muscle group that's a lagging body part that really"},{"startTime":2678.302,"endTime":2684.125,"body":"just doesn't respond well."},{"startTime":2684.125,"endTime":2697.182,"body":"But more often than that, we typically have like, through maybe sport injury, how we"},{"startTime":2684.125,"endTime":2697.182,"body":"learned movement mechanics, whatever, like we probably don't perform those exercises in a"},{"startTime":2697.182,"endTime":2700.994,"body":"way that's best to grow that tissue."},{"startTime":2701.246,"endTime":2709.012,"body":"in just spamming volume, you're just, there's something that you also say, Brian, that's"},{"startTime":2701.246,"endTime":2709.012,"body":"like, they say, what was it?"},{"startTime":2709.513,"endTime":2713.336,"body":"Practice makes perfect, but no, it's perfect practice makes perfect."},{"startTime":2713.336,"endTime":2720.982,"body":"Like if you perform your RDLs really poorly, if you just spam RDLs, you're just gonna"},{"startTime":2713.336,"endTime":2720.982,"body":"continue performing them poorly."},{"startTime":2720.982,"endTime":2724.626,"body":"Like the answer is to like fix your performance on how you do them."},{"startTime":2724.626,"endTime":2728.901,"body":"Then you may not need as much volume once you start learning how to do them."},{"startTime":2728.901,"endTime":2734.485,"body":"properly and get the desired stimulus out of a normalized amount of volume on."},{"startTime":2734.839,"endTime":2738.952,"body":"Yeah, dude, I love that you're dropping like my quotes from over the years."},{"startTime":2738.952,"endTime":2739.802,"body":"This is amazing."},{"startTime":2739.802,"endTime":2742.514,"body":"So practice doesn't make perfect."},{"startTime":2742.514,"endTime":2747.276,"body":"Perfect practice makes perfect and bad practice creates bad habits."},{"startTime":2747.457,"endTime":2752.959,"body":"And that's just true literally across any discipline that you do."},{"startTime":2753.24,"endTime":2758.713,"body":"It was originally a quote from my basketball coach when I was in high school and it's"},{"startTime":2753.24,"endTime":2758.713,"body":"always stuck with me."},{"startTime":2758.713,"endTime":2761.696,"body":"So that's super cool that you were able to kind of pull that one for us."},{"startTime":2761.696,"endTime":2766.199,"body":"All right, last section here at levers to pull is intensity techniques."},{"startTime":2766.199,"endTime":2769.481,"body":"And I just think this is last because you don't really need them."},{"startTime":2769.481,"endTime":2770.982,"body":"They are something that you can use."},{"startTime":2770.982,"endTime":2779.528,"body":"But when I say intensity techniques, I'm talking about rest, pause sets, drop sets,"},{"startTime":2770.982,"endTime":2779.528,"body":"partials go in that category."},{"startTime":2779.969,"endTime":2785.092,"body":"Super sets, things like that, like back to back movements, pre exhaust."},{"startTime":2785.152,"endTime":2790.496,"body":"All of that stuff are levers that you can pull, but they should really be the last thing."},{"startTime":2790.496,"endTime":2791.336,"body":"I mean,"},{"startTime":2791.7,"endTime":2801.145,"body":"like even increases in volume, which is the sixth one on here, should absolutely trump"},{"startTime":2791.7,"endTime":2801.145,"body":"intensity techniques because intensity techniques mostly are going to be a time-saving"},{"startTime":2801.145,"endTime":2810.52,"body":"mechanism when you look at the research in that, usually what you'll see is four sets of a"},{"startTime":2801.145,"endTime":2810.52,"body":"rest pause or a drop set equal three sets of straight sets."},{"startTime":2810.52,"endTime":2815.986,"body":"So what that might look like is you do one set of bench press and then..."},{"startTime":2815.986,"endTime":2820.269,"body":"you rest 15 seconds and you go again to failure, go again to failure and go again to"},{"startTime":2815.986,"endTime":2820.269,"body":"failure."},{"startTime":2820.269,"endTime":2828.175,"body":"So essentially you're hitting the main initial set and then you're getting three of these"},{"startTime":2820.269,"endTime":2828.175,"body":"short rest sets, which gives you four failure points."},{"startTime":2828.175,"endTime":2836.571,"body":"So you essentially hit four failure points to equate to the three failure points you would"},{"startTime":2828.175,"endTime":2836.571,"body":"hit by doing three straight sets."},{"startTime":2836.571,"endTime":2843.217,"body":"But because you're getting more rest in there, you're able to, get some"},{"startTime":2843.217,"endTime":2845.128,"body":"I don't want some effective reps."},{"startTime":2845.128,"endTime":2847.999,"body":"So we know that the effective reps are not just the last five reps."},{"startTime":2847.999,"endTime":2856.183,"body":"So by doing straight sets, you are getting some stimulus from the earlier reps, even if"},{"startTime":2847.999,"endTime":2856.183,"body":"it's not as much stimulus as you get from the latter reps."},{"startTime":2856.183,"endTime":2861.005,"body":"So anyway, four sets of intensity techniques generally equals three sets of straight sets."},{"startTime":2861.005,"endTime":2869.939,"body":"This is a time saving mechanism because if you did the initial buy-in set plus three rest"},{"startTime":2861.005,"endTime":2869.939,"body":"pause sets, you could get that done in three minutes."},{"startTime":2870.027,"endTime":2877.761,"body":"Whereas if you did three straight sets with rest in between, you're likely looking at"},{"startTime":2870.027,"endTime":2877.761,"body":"eight minutes, seven minutes, something like that."},{"startTime":2877.761,"endTime":2884.195,"body":"so it does, it does save you quite a bit of time and you still get significant results"},{"startTime":2877.761,"endTime":2884.195,"body":"from that."},{"startTime":2884.195,"endTime":2890.578,"body":"So this is a lever that you may need to pull depending on how much volume you have to do."},{"startTime":2890.578,"endTime":2899.523,"body":"So you could imagine somebody who's super slow twitch muscle fiber makeup, especially in"},{"startTime":2890.578,"endTime":2899.523,"body":"their chest, but maybe just systemically across."},{"startTime":2899.701,"endTime":2904.793,"body":"And so this person can do and recover from a ton of volume."},{"startTime":2904.793,"endTime":2910.055,"body":"This person might want to specialize on a muscle group, but not spend all day in the gym"},{"startTime":2904.793,"endTime":2910.055,"body":"to do it."},{"startTime":2910.115,"endTime":2912.697,"body":"This might be a lever that that person needs to pull."},{"startTime":2912.697,"endTime":2923.331,"body":"It might be a lever that's negligible or something that you wouldn't even consider if"},{"startTime":2912.697,"endTime":2923.331,"body":"you're more of a fast-pitched muscle fiber person who just needs to do five or six sets of"},{"startTime":2923.331,"endTime":2928.353,"body":"chest each session, still getting you 15 to 18 sets across the week."},{"startTime":2928.957,"endTime":2936.734,"body":"but that allows you to do those in a more time efficient manner without having to rely on"},{"startTime":2928.957,"endTime":2936.734,"body":"intensity techniques to save you time."},{"startTime":2936.734,"endTime":2937.456,"body":"Yep."},{"startTime":2937.456,"endTime":2938.158,"body":"I'm glad."},{"startTime":2938.158,"endTime":2942.808,"body":"Very glad that you brought up the time aspect is that was one often."},{"startTime":2942.93,"endTime":2944.624,"body":"I feel like that that gets"},{"startTime":2944.624,"endTime":2955.187,"body":"poorly compared without the context of time coming into it when it seems very silly"},{"startTime":2944.624,"endTime":2955.187,"body":"because that is the primary benefit is time."},{"startTime":2955.674,"endTime":2957.535,"body":"Yep, yep, yep."},{"startTime":2957.916,"endTime":2960.128,"body":"All right, well that's our seven levers to pull."},{"startTime":2960.128,"endTime":2965.933,"body":"And so I have three additional categories that I just wanna kind of briefly touch on"},{"startTime":2960.128,"endTime":2965.933,"body":"before we wrap the episode up and put it all together."},{"startTime":2965.933,"endTime":2974.83,"body":"the first one I wanna just talk about is why there's a good reason to rely on short"},{"startTime":2965.933,"endTime":2974.83,"body":"overload movements in specialization cycles."},{"startTime":2975.011,"endTime":2983.866,"body":"And anyone that's followed this podcast knows that short overload movements are going to"},{"startTime":2975.011,"endTime":2983.866,"body":"be significantly less fatiguing on the muscle."},{"startTime":2983.866,"endTime":2996.648,"body":"the stimulus that you receive from them is gonna be more on the kind of metabolite"},{"startTime":2983.866,"endTime":2996.648,"body":"buildup, the lactate accumulation, the burning in the muscle, essentially flooding"},{"startTime":2996.648,"endTime":3001.122,"body":"nutrients to the muscle through contraction."},{"startTime":3001.663,"endTime":3009.839,"body":"And so you can imagine doing something like a cable or Peck fly where the movement is"},{"startTime":3001.663,"endTime":3009.839,"body":"driven by that feeling of."},{"startTime":3009.839,"endTime":3019.421,"body":"contracting the chest at the short position where your arms come together versus the"},{"startTime":3009.839,"endTime":3019.421,"body":"sensation that you get from doing something like a dumbbell bench press where you get to"},{"startTime":3019.421,"endTime":3021.821,"body":"the top of the rep and there's no tension on the muscle."},{"startTime":3021.821,"endTime":3027.292,"body":"You're simply stacking joints and the majority of the tension exists at the bottom of your"},{"startTime":3021.821,"endTime":3027.292,"body":"rep."},{"startTime":3027.292,"endTime":3035.113,"body":"And so by doing those short overload movements, you can actually increase the amount of"},{"startTime":3027.292,"endTime":3035.113,"body":"volume that you're doing a ton."},{"startTime":3035.113,"endTime":3037.494,"body":"mean, so much like you can do."},{"startTime":3037.494,"endTime":3039.246,"body":"If I was creating a program of"},{"startTime":3039.246,"endTime":3041.877,"body":"just lengthen movements or just shorten movements for chest."},{"startTime":3041.877,"endTime":3052.693,"body":"Like imagine if, you know, it's, it's this crazy world where you can either do only"},{"startTime":3041.877,"endTime":3052.693,"body":"inclined dumbbell bench presses or only like a pack fly machine or like a press around or"},{"startTime":3052.693,"endTime":3053.914,"body":"something like that."},{"startTime":3053.934,"endTime":3061.418,"body":"I could probably do three times the amount of volume of just short overload movements that"},{"startTime":3053.934,"endTime":3061.418,"body":"I could do of lengthened ones."},{"startTime":3061.418,"endTime":3069.358,"body":"And thus the short ones become a really great way that we can pull that lever of"},{"startTime":3061.418,"endTime":3069.358,"body":"increasing volume in our training program."},{"startTime":3069.358,"endTime":3074.852,"body":"without having to incur significant levels of fatigue along the way."},{"startTime":3074.852,"endTime":3080.37,"body":"Yeah, mean, yeah, like there's nothing more I can add on that."},{"startTime":3080.697,"endTime":3081.557,"body":"Yeah."},{"startTime":3082.918,"endTime":3083.578,"body":"cool."},{"startTime":3083.578,"endTime":3087.279,"body":"Well, we'll get into kind of how we put that all together in the last section."},{"startTime":3087.558,"endTime":3095.203,"body":"the next one is why there's good reason to consider more variation versus more sets of"},{"startTime":3087.558,"endTime":3095.203,"body":"fewer exercises."},{"startTime":3095.203,"endTime":3098.634,"body":"So think of a program that say only has three exercises."},{"startTime":3098.634,"endTime":3103.026,"body":"Like, you know, one day you're going to do five sets of barbell bench."},{"startTime":3103.026,"endTime":3105.837,"body":"Then the next day is five sets of inclined dumbbell bench."},{"startTime":3105.837,"endTime":3110.34,"body":"And then the last day is five sets of some sort of fly movement."},{"startTime":3110.34,"endTime":3117.714,"body":"You're doing 15 sets, but you're only getting three different exercises, which means"},{"startTime":3110.34,"endTime":3117.714,"body":"you're only targeting your muscle from three different angles."},{"startTime":3118.334,"endTime":3129.67,"body":"The research on hypertrophy has been very confident to demonstrate that more variation is"},{"startTime":3118.334,"endTime":3129.67,"body":"going to produce better hypertrophy and more uniformed hypertrophy."},{"startTime":3129.67,"endTime":3130.771,"body":"Maybe that's the better way of saying it."},{"startTime":3130.771,"endTime":3138.165,"body":"It's not necessarily that you're going to get more hypertrophy, but you're going to get"},{"startTime":3130.771,"endTime":3138.165,"body":"more uniformed hypertrophy where the muscle is more well-roundeded and stimulated from"},{"startTime":3138.165,"endTime":3138.865,"body":"each angle."},{"startTime":3138.865,"endTime":3140.384,"body":"The study that I think"},{"startTime":3140.384,"endTime":3141.925,"body":"exemplifies this best."},{"startTime":3141.925,"endTime":3143.275,"body":"I don't know that it's Damos."},{"startTime":3143.275,"endTime":3151.038,"body":"That's the first thing that came into my head, but they were comparing doing four"},{"startTime":3143.275,"endTime":3151.038,"body":"different quad exercises to just one quad exercise."},{"startTime":3151.038,"endTime":3159.904,"body":"I think they were either squatting or they were doing like lunges, leg press, squats, and"},{"startTime":3151.038,"endTime":3159.904,"body":"deadlifts maybe."},{"startTime":3159.904,"endTime":3164.811,"body":"I could be totally wrong on this, but it was four exercises compared to one exercise."},{"startTime":3164.811,"endTime":3166.883,"body":"And the group that did four exercises"},{"startTime":3166.883,"endTime":3175.216,"body":"may or may not have gotten more hypertrophy overall, but they got more well-rounded"},{"startTime":3166.883,"endTime":3175.216,"body":"hypertrophy in their quad muscles where the squats tended to stimulate mostly the vastus"},{"startTime":3175.216,"endTime":3178.478,"body":"lateralis and not as much of the other muscle groups."},{"startTime":3179.038,"endTime":3188.102,"body":"so this is just another reason why I think instead of saying, I'm going to construct my"},{"startTime":3179.038,"endTime":3188.102,"body":"chest day with one exercise each day, which gives you three total exercises."},{"startTime":3188.102,"endTime":3196.585,"body":"Maybe it's instead of five sets of one exercise, it's two or three sets of two or three"},{"startTime":3188.102,"endTime":3196.585,"body":"different exercises on each day."},{"startTime":3197.363,"endTime":3205.432,"body":"and so yeah, that's, I think just like a reasonable place to think about, where your"},{"startTime":3197.363,"endTime":3205.432,"body":"programming should go when you're looking to specialize."},{"startTime":3205.432,"endTime":3205.692,"body":"Yep."},{"startTime":3205.692,"endTime":3213.668,"body":"The only thing I'll add on to that one is that is obviously limited towards exercise"},{"startTime":3205.692,"endTime":3213.668,"body":"availability and options, right?"},{"startTime":3213.668,"endTime":3226.238,"body":"If you're in a home gym with like adjustable dumbbells in a barbell, you might end up into"},{"startTime":3213.668,"endTime":3226.238,"body":"some of that variation for the sake of variation where you're doing the like squeeze press"},{"startTime":3226.238,"endTime":3228.68,"body":"or something like that as a variation."},{"startTime":3228.68,"endTime":3230.061,"body":"But if you"},{"startTime":3230.069,"endTime":3232.871,"body":"or in a gym that's pretty decently outfitted or something like that."},{"startTime":3232.871,"endTime":3237.041,"body":"Like you have a little bit more of that flexibility to leverage for that."},{"startTime":3237.36,"endTime":3247.084,"body":"Yeah, obviously the more equipment you have access to the better, but just real quick off"},{"startTime":3237.36,"endTime":3247.084,"body":"the top of my head, like even someone in that case that you mentioned, you have barbell"},{"startTime":3247.084,"endTime":3248.425,"body":"flat incline press."},{"startTime":3248.425,"endTime":3250.596,"body":"So you have two different barbell movements you can do."},{"startTime":3250.596,"endTime":3252.607,"body":"You have dumbbell flat and incline."},{"startTime":3252.607,"endTime":3254.818,"body":"You have dumbbell flies, flat and incline."},{"startTime":3254.818,"endTime":3256.439,"body":"You have pushups."},{"startTime":3257.439,"endTime":3263.676,"body":"You could potentially incorporate some sort of banded like press around or banded"},{"startTime":3257.439,"endTime":3263.676,"body":"crossover type movement."},{"startTime":3263.676,"endTime":3268.541,"body":"So I mean, already you're looking at seven or eight different variations that you have"},{"startTime":3263.676,"endTime":3268.541,"body":"access to just in a home gym."},{"startTime":3268.541,"endTime":3271.689,"body":"And then if you're in a commercial gym, mean, double or triple that,"},{"startTime":3271.981,"endTime":3272.909,"body":"Yeah, yeah, yeah."},{"startTime":3272.909,"endTime":3273.589,"body":"All right."},{"startTime":3273.589,"endTime":3276.002,"body":"So then the last section here is, putting it all together."},{"startTime":3276.002,"endTime":3277.213,"body":"Like, what does it look like?"},{"startTime":3277.213,"endTime":3283.357,"body":"And I don't think anyone's going to be surprised at this point, because we've kind of"},{"startTime":3277.213,"endTime":3283.357,"body":"flirted with this throughout the whole thing."},{"startTime":3284.579,"endTime":3287.881,"body":"but like what type of split would be best to optimize this?"},{"startTime":3287.881,"endTime":3288.262,"body":"Okay."},{"startTime":3288.262,"endTime":3294.527,"body":"So we've kind of discussed that we've said, Hey, three times a week is probably the number"},{"startTime":3288.262,"endTime":3294.527,"body":"of days that you would want to train chest."},{"startTime":3294.527,"endTime":3300.952,"body":"So maybe that's Monday, Wednesday, Friday, something along those lines, make sure you have"},{"startTime":3294.527,"endTime":3300.952,"body":"a full rest day in between each one."},{"startTime":3302.251,"endTime":3304.162,"body":"what do you do with the rest of the body?"},{"startTime":3305.283,"endTime":3306.613,"body":"It really, it really depends."},{"startTime":3306.613,"endTime":3315.567,"body":"I would say that the key in my mind is making sure that you're not training muscles that"},{"startTime":3306.613,"endTime":3315.567,"body":"are gonna conflict with the chest on the in-between days."},{"startTime":3315.587,"endTime":3327.544,"body":"Meaning that if you are going to have shoulder and tricep work in your program, I would"},{"startTime":3315.587,"endTime":3327.544,"body":"probably encourage you to do that after your chest work."},{"startTime":3327.544,"endTime":3329.115,"body":"on the days that you do chest."},{"startTime":3329.115,"endTime":3332.248,"body":"And I wouldn't say you need to do like, like pull volume way back on those."},{"startTime":3332.248,"endTime":3334.53,"body":"Cause when you're doing chest, what are you also doing?"},{"startTime":3334.53,"endTime":3337.522,"body":"You're also training shoulders and you're also training triceps."},{"startTime":3337.522,"endTime":3343.727,"body":"So I think you can get away with at the end, just throwing in a couple sets of lateral"},{"startTime":3337.522,"endTime":3343.727,"body":"raises and a couple sets of tricep push downs."},{"startTime":3343.727,"endTime":3353.916,"body":"And you've more or less trained your entire upper body pushing structure with a"},{"startTime":3343.727,"endTime":3353.916,"body":"significant emphasis on chest that then decreases the, then the possibility that those"},{"startTime":3353.916,"endTime":3355.567,"body":"movements conflict with your chest session."},{"startTime":3355.567,"endTime":3356.828,"body":"Imagine if you'd put your"},{"startTime":3356.828,"endTime":3363.58,"body":"shoulder and tricep work on Tuesdays and Thursdays with your chest on Monday, Wednesday,"},{"startTime":3356.828,"endTime":3363.58,"body":"Fridays, it probably doesn't make as much sense."},{"startTime":3363.8,"endTime":3372.862,"body":"For me, I think you put those shoulders and triceps on your chest days at the end as an"},{"startTime":3363.8,"endTime":3372.862,"body":"afterthought, and then you put your back and biceps and leg work on the in-between days."},{"startTime":3372.902,"endTime":3383.406,"body":"Again, pulling back on volume, pulling back on intensity, pulling back on the entire"},{"startTime":3372.902,"endTime":3383.406,"body":"stimulus and fatigue cost of those other muscle groups so that you can optimize the output"},{"startTime":3383.406,"endTime":3384.697,"body":"on your chest sessions."},{"startTime":3384.697,"endTime":3387.668,"body":"Yeah, I mean, that's everything we talked about."},{"startTime":3387.668,"endTime":3391.114,"body":"I really don't have anything to add onto the back of that."},{"startTime":3391.114,"endTime":3391.849,"body":"Yeah."},{"startTime":3391.849,"endTime":3397.823,"body":"Another thing I'll add is I think there's value in two pieces of approach here."},{"startTime":3397.823,"endTime":3409.019,"body":"So one being a decreasing RIR approach, because if someone just goes to failure all the"},{"startTime":3397.823,"endTime":3409.019,"body":"time on their chest work, they're going to limit the amount of volume they can do."},{"startTime":3409.019,"endTime":3412.341,"body":"And we know volume is pretty important for hypertrophy."},{"startTime":3412.541,"endTime":3417.894,"body":"If someone didn't go to failure ever on their chest work, they could do so much volume."},{"startTime":3418.248,"endTime":3420.269,"body":"that it becomes time inefficient."},{"startTime":3420.309,"endTime":3426.092,"body":"So I think using a decreasing RIR approach, something like two, one, zero across your"},{"startTime":3420.309,"endTime":3426.092,"body":"sets."},{"startTime":3426.092,"endTime":3434.376,"body":"So if you're doing three sets of a chest movement, your first set would be two RIR, your"},{"startTime":3426.092,"endTime":3434.376,"body":"next set would be one RIR, and your final set might be to failure."},{"startTime":3434.396,"endTime":3436.648,"body":"I love this approach in these types of situations."},{"startTime":3436.648,"endTime":3439.98,"body":"I just use it in general for a lot of myself and my clients."},{"startTime":3439.98,"endTime":3447.956,"body":"But the cool part about this is it kind of allows you to just chart target a given rep"},{"startTime":3439.98,"endTime":3447.956,"body":"target."},{"startTime":3447.956,"endTime":3452.056,"body":"So imagine if you're like, eight is my number, I'm gonna target eight reps."},{"startTime":3452.096,"endTime":3462.856,"body":"Well, if you get your first set at about two RIR, and then you rest a minute or two, you"},{"startTime":3452.096,"endTime":3462.856,"body":"come back and you do your second set, to get eight reps again, it'll probably drop an RIR"},{"startTime":3462.856,"endTime":3464.636,"body":"and you'll be down to one RIR."},{"startTime":3464.636,"endTime":3468.016,"body":"And then you rest another, I don't know, two minutes, three minutes, whatever it is."},{"startTime":3468.316,"endTime":3472.096,"body":"You get to the final set, again, you target eight reps, you get to zero RIR."},{"startTime":3472.096,"endTime":3477.428,"body":"So by hitting eight reps on each set, you're making that set harder and harder and harder."},{"startTime":3477.428,"endTime":3480.168,"body":"because fatigue is increasing across."},{"startTime":3480.288,"endTime":3491.668,"body":"And now you're able to get 24 quality reps, where if you had gone to failure on every set,"},{"startTime":3480.288,"endTime":3491.668,"body":"maybe it would have gone 10, 7, 5."},{"startTime":3491.668,"endTime":3497.748,"body":"And now you're getting 22 reps instead of 24 reps, and you're causing more fatigue."},{"startTime":3497.868,"endTime":3501.208,"body":"So I love this kind of decreasing RIR approach."},{"startTime":3501.208,"endTime":3504.119,"body":"Do you think that that's reasonable, something you would use?"},{"startTime":3504.119,"endTime":3505.631,"body":"I think it's reasonable."},{"startTime":3505.631,"endTime":3517.216,"body":"The reason I don't use it is because I don't like to provide too many bounds on people"},{"startTime":3505.631,"endTime":3517.216,"body":"because then I find clients get really in their head and then I'm fielding like all these"},{"startTime":3517.216,"endTime":3521.69,"body":"sorts of crazy questions where I'm like, okay, we're gonna remove from bounds from you."},{"startTime":3521.69,"endTime":3523.518,"body":"I want you to try really hard."},{"startTime":3523.518,"endTime":3530.321,"body":"know, where someone would be like, I think it was like three RIR but then it wasn't and"},{"startTime":3523.518,"endTime":3530.321,"body":"then I find people's"},{"startTime":3531.302,"endTime":3532.182,"body":"I have seen, right?"},{"startTime":3532.182,"endTime":3538.006,"body":"Of course it's not everyone where someone might be like, okay, set one I did, let's call"},{"startTime":3532.182,"endTime":3538.006,"body":"it eight, right?"},{"startTime":3538.147,"endTime":3545.343,"body":"But then when I go to failure on my third set, I got like 12 and I'm like, well, then that"},{"startTime":3538.147,"endTime":3545.343,"body":"your RIRs are really messed up, right?"},{"startTime":3545.343,"endTime":3547.034,"body":"And there's two in their head."},{"startTime":3547.034,"endTime":3549.696,"body":"So again, I believe it's reasonable."},{"startTime":3549.696,"endTime":3555.841,"body":"It requires you to have a pretty good training history to be able to dial it in, right?"},{"startTime":3555.841,"endTime":3560.874,"body":"And I have just had numerous clients just spin their wheels in their head and fucking it"},{"startTime":3555.841,"endTime":3560.874,"body":"up."},{"startTime":3560.874,"endTime":3561.924,"body":"Yeah, I could see that."},{"startTime":3561.924,"endTime":3571.457,"body":"I'll just say that the way that I coach that is that I kind of don't care if in week one,"},{"startTime":3561.924,"endTime":3571.457,"body":"that's what happens where they go eight, eight, 12 or something like that."},{"startTime":3571.897,"endTime":3581.1,"body":"Because that's so obviously points out where their glaring error was that from a coaching"},{"startTime":3571.897,"endTime":3581.1,"body":"standpoint, it's just like, okay, well, we're going to add, you know, five pounds, 10"},{"startTime":3581.1,"endTime":3587.872,"body":"pounds, 15 pounds, whatever it is to the movement to make it so that that first set of"},{"startTime":3581.1,"endTime":3587.872,"body":"eight that you do feels"},{"startTime":3588.002,"endTime":3590.964,"body":"pretty dang hard, but not as hard as you could possibly go."},{"startTime":3590.964,"endTime":3594.927,"body":"And then I just want you to hit eight on every other set after that with the final set to"},{"startTime":3590.964,"endTime":3594.927,"body":"failure."},{"startTime":3594.927,"endTime":3595.257,"body":"Okay."},{"startTime":3595.257,"endTime":3598.369,"body":"So you take the final set to failure the next week and you get nine."},{"startTime":3598.369,"endTime":3599.73,"body":"Well now we're getting closer."},{"startTime":3599.73,"endTime":3603.773,"body":"So then we add some more weight and by week three, we've dialed it in and boom, we're"},{"startTime":3599.73,"endTime":3603.773,"body":"flying."},{"startTime":3603.773,"endTime":3604.303,"body":"We're moving."},{"startTime":3604.303,"endTime":3611.338,"body":"So, so I'm okay with that idea of week one sort of being sandbagged accidentally."},{"startTime":3611.506,"endTime":3620.17,"body":"Because I just think it allows you to get an assessment of where you are and then build"},{"startTime":3611.506,"endTime":3620.17,"body":"momentum going forward, which I would much prefer to somebody accidentally going too heavy"},{"startTime":3620.17,"endTime":3624.411,"body":"where they're like, oops, I went to failure on my first set of eight and now I'm screwed."},{"startTime":3624.411,"endTime":3631.325,"body":"And now we need to almost like reset this entire sequence next week instead of just being"},{"startTime":3624.411,"endTime":3631.325,"body":"like, okay, you know, we'll add some weight and move forward from there."},{"startTime":3631.325,"endTime":3638.402,"body":"And then, so the last piece I'll add on putting it all together is this idea of escalating"},{"startTime":3631.325,"endTime":3638.402,"body":"volume over the cycle."},{"startTime":3638.402,"endTime":3640.924,"body":"And I think this has so much value."},{"startTime":3640.924,"endTime":3649.021,"body":"And I think it also plays into why I put lower volume on non-special areas as the third"},{"startTime":3640.924,"endTime":3649.021,"body":"piece in my levers to pull."},{"startTime":3649.142,"endTime":3657.305,"body":"Because if you're starting by taking volume away from other places, this now leaves you a"},{"startTime":3649.142,"endTime":3657.305,"body":"ton of runway to add volume."},{"startTime":3657.305,"endTime":3659.967,"body":"to your priority muscle group over the course of the cycle."},{"startTime":3659.967,"endTime":3675.606,"body":"And I think given the research we have on the volume and its impact on hypertrophy and the"},{"startTime":3659.967,"endTime":3675.606,"body":"data from the data-driven strength guys, like they were even on this podcast two or three"},{"startTime":3675.606,"endTime":3683.361,"body":"years ago talking about this idea of ramping up volume in a specialization cycle and kind"},{"startTime":3675.606,"endTime":3683.361,"body":"of using that lever."},{"startTime":3683.521,"endTime":3686.252,"body":"And so I didn't even want to put this as one of the levers to pull."},{"startTime":3686.252,"endTime":3695.765,"body":"Cause I think it's just that important that once you have all those other levers in place,"},{"startTime":3686.252,"endTime":3695.765,"body":"it almost to me is like, like you, it's like almost a non-negotiable, like if you are"},{"startTime":3695.765,"endTime":3707.868,"body":"trying to specialize in a specific muscle group and you've done so by pulling back some"},{"startTime":3695.765,"endTime":3707.868,"body":"volume and other muscle groups, it only makes sense to increase the volume of your target"},{"startTime":3707.868,"endTime":3710.879,"body":"muscle group over the course of the cycle."},{"startTime":3711.091,"endTime":3716.644,"body":"maybe not as aggressively as the RP hypertrophy app had you do it as you referenced."},{"startTime":3717.285,"endTime":3726.812,"body":"The way that I would generally do this is by increasing the volume primarily on the short"},{"startTime":3717.285,"endTime":3726.812,"body":"overload movements, which we talked about as one of those really important pieces in a"},{"startTime":3726.812,"endTime":3729.113,"body":"specialization cycle."},{"startTime":3730.174,"endTime":3740.051,"body":"using those fly, not the fly, not the dumbbell fly, but using a pec fly, a cable or a"},{"startTime":3730.174,"endTime":3740.051,"body":"press around movement and increasing the volume on those movements over the course of the"},{"startTime":3740.051,"endTime":3740.641,"body":"cycle."},{"startTime":3740.641,"endTime":3746.904,"body":"seeing how high you can push those without so much touching the volume on the length and"},{"startTime":3740.641,"endTime":3746.904,"body":"movements that are going to be causing more fatigue."},{"startTime":3746.904,"endTime":3751.038,"body":"I definitely do not disagree, but I would like to pose a question."},{"startTime":3753.242,"endTime":3762.763,"body":"If you could, could you maybe conceptualize how much of a volume increase on those short"},{"startTime":3753.242,"endTime":3762.763,"body":"overload movements we might expect or try to aim for?"},{"startTime":3763.197,"endTime":3766.639,"body":"Yeah, I I kind of think the sky's the limit."},{"startTime":3766.639,"endTime":3768.971,"body":"Like, I think you can push it as high as you can push it."},{"startTime":3768.971,"endTime":3770.272,"body":"I mean, look at..."},{"startTime":3771.033,"endTime":3782.062,"body":"So the data-driven strength guys showed in their recent work in the last few months that"},{"startTime":3771.033,"endTime":3782.062,"body":"there seems to be no upper limit to how high volume can go as long as you can recover."},{"startTime":3782.362,"endTime":3789.319,"body":"We also saw the study with the 52-set study from, I don't know, what was it, about a year"},{"startTime":3782.362,"endTime":3789.319,"body":"ago?"},{"startTime":3789.319,"endTime":3795.683,"body":"The interesting thing about the 52 set study is they were only, they were only doing that"},{"startTime":3789.319,"endTime":3795.683,"body":"on one or two muscle groups."},{"startTime":3795.683,"endTime":3800.126,"body":"So in a sense, it was a specialization cycle, if I'm not mistaken."},{"startTime":3800.126,"endTime":3803.729,"body":"So it's not like they were doing 52 sets for the entire body."},{"startTime":3803.729,"endTime":3807.851,"body":"They were literally saying, we're going to bring you into the lab and we're going to train"},{"startTime":3803.729,"endTime":3807.851,"body":"one or two muscle groups."},{"startTime":3807.851,"endTime":3810.233,"body":"And those are going to be doing 52 sets."},{"startTime":3810.573,"endTime":3818.959,"body":"The amount of volume that you can handle when you're not doing a lot of volume for the"},{"startTime":3810.573,"endTime":3818.959,"body":"rest of your body, I would guess is,"},{"startTime":3819.591,"endTime":3824.422,"body":"quite high, especially if you're doing short overload movements."},{"startTime":3824.422,"endTime":3835.986,"body":"So as far as conceptualizing this, let's say we're doing a three day a week chest"},{"startTime":3824.422,"endTime":3835.986,"body":"specialization program where each of those training days has one lengthened movement."},{"startTime":3835.986,"endTime":3838.267,"body":"So say on Monday, you're doing barbell bench press."},{"startTime":3838.267,"endTime":3840.977,"body":"On Wednesday, you're doing inclined dumbbell bench press."},{"startTime":3840.977,"endTime":3844.038,"body":"And on Friday, you're doing dumbbell flies."},{"startTime":3844.198,"endTime":3846.44,"body":"So you have a lengthened movement on each day."},{"startTime":3846.44,"endTime":3852.793,"body":"Then maybe you're starting that cycle with, okay, so we'll say each of those movements has"},{"startTime":3846.44,"endTime":3852.793,"body":"three working sets, those length and movements."},{"startTime":3852.793,"endTime":3859.986,"body":"So now as you essentially will say, have three additional sets per day that we'll spend on"},{"startTime":3852.793,"endTime":3859.986,"body":"a short overload movement."},{"startTime":3859.986,"endTime":3868.479,"body":"So maybe on day one, it's a cable fly day two, it's a pack machine fly and day three, it's"},{"startTime":3859.986,"endTime":3868.479,"body":"a press around movement of some sort."},{"startTime":3868.64,"endTime":3870.541,"body":"So we're doing three sets of each of those."},{"startTime":3870.541,"endTime":3874.173,"body":"So now we have six sets on Monday, six sets on Wednesday, six sets on Friday."},{"startTime":3874.173,"endTime":3880.888,"body":"depending on how you respond, and this is obviously the magical question is, know, what is"},{"startTime":3874.173,"endTime":3880.888,"body":"your soreness like?"},{"startTime":3880.888,"endTime":3882.11,"body":"What's your fatigue like?"},{"startTime":3882.11,"endTime":3884.171,"body":"Are you able to increase performance week to week?"},{"startTime":3884.171,"endTime":3887.754,"body":"Like all of these variables and contexts need to be taken into account."},{"startTime":3887.754,"endTime":3897.462,"body":"But I could see adding one set per short overload movement per day, per week for the"},{"startTime":3887.754,"endTime":3897.462,"body":"course of the cycle."},{"startTime":3897.462,"endTime":3898.784,"body":"literally going from."},{"startTime":3898.784,"endTime":3910.689,"body":"18 sets a week in week one to 21 sets a week in week two to 24 sets a week in week three"},{"startTime":3898.784,"endTime":3910.689,"body":"to 27 sets in week four to 30 sets in week five and then deload and recycle and kind of"},{"startTime":3910.689,"endTime":3911.63,"body":"repeat."},{"startTime":3911.69,"endTime":3922.325,"body":"Because you're increasing that volume on the short overload movements and you have the"},{"startTime":3911.69,"endTime":3922.325,"body":"repeated bout effect of, you know, you're not going to get as sore or fatigued over time"},{"startTime":3922.325,"endTime":3924.075,"body":"by doing the same movement."},{"startTime":3924.704,"endTime":3925.92,"body":"I"},{"startTime":3926.022,"endTime":3933.747,"body":"I would conjecture that that's a reasonable, aggressive way of approaching volume"},{"startTime":3926.022,"endTime":3933.747,"body":"escalation in a specialization cycle."},{"startTime":3933.747,"endTime":3944.496,"body":"I love how you outlined it because in the beginning I was kind of I guess disagreeing with"},{"startTime":3933.747,"endTime":3944.496,"body":"you where I'm like, well if we're gonna end so I guess let me back up in the week five,"},{"startTime":3944.496,"endTime":3944.846,"body":"right?"},{"startTime":3944.846,"endTime":3951.582,"body":"We started Monday, Wednesday, Friday proverbially with three sets of the short overload"},{"startTime":3944.846,"endTime":3951.582,"body":"movement by week five."},{"startTime":3951.582,"endTime":3955.677,"body":"We would end up with six sets that we were getting at."},{"startTime":3955.677,"endTime":3957.53,"body":"I, yeah, six or seven."},{"startTime":3957.717,"endTime":3958.598,"body":"Okay, six or seven."},{"startTime":3958.598,"endTime":3960.581,"body":"So, what is it when in there?"},{"startTime":3961.964,"endTime":3966.652,"body":"My the question that I was going to ask is like, at what point is that?"},{"startTime":3966.652,"endTime":3967.984,"body":"Let's call it seven."},{"startTime":3967.984,"endTime":3970.228,"body":"Let's let's take the high high example."},{"startTime":3970.228,"endTime":3981.145,"body":"At what point is, let's call it, so seven sets more fatiguing than an additional set of"},{"startTime":3970.228,"endTime":3981.145,"body":"the lengthened excerpt."},{"startTime":3981.145,"endTime":3985.988,"body":"However, the way that you framed it is we're already doing three on the length and"},{"startTime":3981.145,"endTime":3985.988,"body":"movement."},{"startTime":3985.988,"endTime":3997.716,"body":"And I kind of have a, kind of draw my line in the sand that I really don't think you need"},{"startTime":3985.988,"endTime":3997.716,"body":"four sets of like a length and movement because of all the reasons that I said before, I"},{"startTime":3997.716,"endTime":4000.137,"body":"think performance really starts to drop off."},{"startTime":4000.137,"endTime":4002.118,"body":"Fatigue really picks up."},{"startTime":4002.118,"endTime":4012.213,"body":"But if you were to say like, let's say we were doing two, two of the lengthened, seven of"},{"startTime":4002.118,"endTime":4012.213,"body":"the short, I feel like going from two to three might be a better option than going from"},{"startTime":4012.213,"endTime":4014.405,"body":"like five to six on the short."},{"startTime":4014.405,"endTime":4017.416,"body":"But the way that you laid it, we're already doing three on the lengthened."},{"startTime":4017.416,"endTime":4027.892,"body":"And I do agree going to four, think is unnecessarily fatiguing and would be more so than"},{"startTime":4017.416,"endTime":4027.892,"body":"doing that six or seventh on the short exercise."},{"startTime":4027.892,"endTime":4030.363,"body":"So very, very good sample."},{"startTime":4030.57,"endTime":4030.93,"body":"cool."},{"startTime":4030.93,"endTime":4035.051,"body":"Well, I mean, to your point, I don't think that starting at two would be a bad idea"},{"startTime":4030.93,"endTime":4035.051,"body":"either."},{"startTime":4035.051,"endTime":4040.192,"body":"Like, you could start at two on the lengthened movement, and then you have a lever that"},{"startTime":4035.051,"endTime":4040.192,"body":"you can pull on the lengthened movement too."},{"startTime":4040.192,"endTime":4047.445,"body":"So maybe you start at two on the lengthened, and then you go for the short, you start at"},{"startTime":4040.192,"endTime":4047.445,"body":"three, and then you go four, five, six."},{"startTime":4047.445,"endTime":4052.856,"body":"And then you're like, I really don't think that seventh set on the shortened one makes a"},{"startTime":4047.445,"endTime":4052.856,"body":"ton of sense."},{"startTime":4052.856,"endTime":4055.977,"body":"But shit, it's the week before deload."},{"startTime":4055.977,"endTime":4062.22,"body":"I don't care if I create a little bit of extra fatigue, why not use the length and"},{"startTime":4055.977,"endTime":4062.22,"body":"movement in the final week, ramp up a set there."},{"startTime":4062.22,"endTime":4067.292,"body":"And now it's three and six, three and six or three and seven instead of three."},{"startTime":4067.292,"endTime":4068.032,"body":"Yeah, whatever."},{"startTime":4068.032,"endTime":4070.633,"body":"You guys are understanding what I'm saying."},{"startTime":4070.633,"endTime":4077.416,"body":"Using the lever to pull one extra set into the length and movement instead of adding"},{"startTime":4070.633,"endTime":4077.416,"body":"another set of the short at the end of the cycle, totally makes sense to me."},{"startTime":4077.416,"endTime":4081.858,"body":"And I think a lot of that comes down to your experience and how much you can get out of"},{"startTime":4077.416,"endTime":4081.858,"body":"the length and movement."},{"startTime":4081.858,"endTime":4083.859,"body":"So somebody like you or I,"},{"startTime":4084.137,"endTime":4090.001,"body":"I would absolutely start at two sets on the length and movement because I don't even think"},{"startTime":4084.137,"endTime":4090.001,"body":"I need three sets of a length and movement ever."},{"startTime":4090.382,"endTime":4102.5419999999995,"body":"But for somebody that's newer, call it an intermediate trainee, can't go quite into the"},{"startTime":4090.382,"endTime":4102.5419999999995,"body":"fatigue cave the way that we can push those sets quite the same, create as much stimulus"},{"startTime":4102.5419999999995,"endTime":4103.573,"body":"as we can."},{"startTime":4103.573,"endTime":4113.26,"body":"Starting them at three might make more sense and maybe even escalating them to four"},{"startTime":4103.573,"endTime":4113.26,"body":"depending on how novice they are and how poor they are at creating stimulus."},{"startTime":4113.959,"endTime":4122.179,"body":"Obviously all of these different variables and contexts that we need to take into account"},{"startTime":4113.959,"endTime":4122.179,"body":"that are individual based, where you are in your training journey, et cetera."},{"startTime":4122.179,"endTime":4124.76,"body":"terrible time for me to try and take a sip of water."},{"startTime":4126.38,"endTime":4127.74,"body":"Yeah, I mean, I agree."},{"startTime":4127.74,"endTime":4129.241,"body":"I loved this episode."},{"startTime":4129.241,"endTime":4131.012,"body":"I think you delivered very, very well."},{"startTime":4131.012,"endTime":4137.574,"body":"I think in my very recent bias opinion, this is maybe some of your best work on Eat,"},{"startTime":4131.012,"endTime":4137.574,"body":"Train, Prosper."},{"startTime":4137.574,"endTime":4142.045,"body":"So I think this is going to be a very, very valuable episode for everyone."},{"startTime":4142.045,"endTime":4146.836,"body":"You had me really thinking and contemplating things as well, which I personally enjoy."},{"startTime":4146.836,"endTime":4149.341,"body":"So wonderful episode, Brian."},{"startTime":4149.341,"endTime":4149.83,"body":"Thank you."},{"startTime":4149.83,"endTime":4155.398,"body":"I appreciate you taking the devil's advocate approach as well and kind of pushing me and,"},{"startTime":4149.83,"endTime":4155.398,"body":"and my thought patterns."},{"startTime":4155.398,"endTime":4155.699,"body":"Cool."},{"startTime":4155.699,"endTime":4158.508,"body":"So guys, any questions on the back end of this one?"},{"startTime":4158.508,"endTime":4162.673,"body":"Of course, you know where to find Brian and myself and we will talk to you next week."}]}