{"version":"1.0.0","segments":[{"startTime":25.262,"endTime":26.473,"body":"going on guys?"},{"startTime":26.473,"endTime":27.384,"body":"Happy Tuesday."},{"startTime":27.384,"endTime":29.415,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.415,"endTime":34.358000000000004,"body":"This is episode 185 and we are talking about glute specialization."},{"startTime":34.358000000000004,"endTime":46.527,"body":"So on episode 184, we talked about a chest specialization and one of the commenters on"},{"startTime":34.358000000000004,"endTime":46.527,"body":"YouTube asked if we could do one for glutes and this is honestly something that it's been"},{"startTime":46.527,"endTime":47.198,"body":"a conversation."},{"startTime":47.198,"endTime":52.531,"body":"I've had a lot of like back and forth with my fiance Jenny about and she's been"},{"startTime":52.575,"endTime":61.769,"body":"Obviously everyone has their like different Instagram algorithms and she had been sharing"},{"startTime":52.575,"endTime":61.769,"body":"that she's seeing a lot of girls training glutes like four times per week and getting like"},{"startTime":61.769,"endTime":69.562,"body":"really good results from it to which it then typically steamrolls into a little bit of an"},{"startTime":61.769,"endTime":69.562,"body":"argument with us."},{"startTime":69.562,"endTime":79.52600000000001,"body":"And I just start trying to poke holes and things in question like because I'm generally"},{"startTime":69.562,"endTime":79.52600000000001,"body":"curious which I thought would be a very very great topic really to roll into a full"},{"startTime":79.52600000000001,"endTime":80.59700000000001,"body":"episode because I think"},{"startTime":80.59700000000001,"endTime":89.183,"body":"I think I think Brian can really help out with a lot of practical stuff and there's some"},{"startTime":80.59700000000001,"endTime":89.183,"body":"things in considerations to make that I think really needs to go into if you are going to"},{"startTime":89.183,"endTime":90.364,"body":"try and do something like this."},{"startTime":90.364,"endTime":95.607,"body":"So we're going to keep a similar structure to how we did the chest episode because it was"},{"startTime":90.364,"endTime":95.607,"body":"very, very well received."},{"startTime":95.607,"endTime":97.608,"body":"We got some really good feedback on that."},{"startTime":97.608,"endTime":103.893,"body":"But before we dive in, it's been three weeks, I think, since we've had an episode with"},{"startTime":97.608,"endTime":103.893,"body":"some life going on between between us."},{"startTime":103.893,"endTime":108.816,"body":"Brian had some travel and then I had like a very short like covid-esque sickness one week."},{"startTime":108.816,"endTime":109.452,"body":"So"},{"startTime":109.452,"endTime":111.273,"body":"That's pushed us a couple weeks out."},{"startTime":111.273,"endTime":113.655,"body":"Brian, can you kick us off with some updates, please?"},{"startTime":113.655,"endTime":115.856,"body":"Yeah, I can't believe it's been three weeks."},{"startTime":115.856,"endTime":121.68,"body":"I think this is the longest break that we've ever taken in like five years of doing this"},{"startTime":115.856,"endTime":121.68,"body":"podcast."},{"startTime":121.68,"endTime":125.952,"body":"I had a number of people contact me and be like, dude, what's happening to the podcast?"},{"startTime":125.952,"endTime":130.064,"body":"This is my anthem while I work out, you know, what are we doing to me?"},{"startTime":130.364,"endTime":131.925,"body":"So I thought that was really cool."},{"startTime":131.925,"endTime":134.375,"body":"But what?"},{"startTime":135.607,"endTime":137.588,"body":"Yeah, exactly, exactly."},{"startTime":139.369,"endTime":142.731,"body":"So I took a spring break with the family."},{"startTime":142.731,"endTime":152.71699999999998,"body":"We decided to drive to Scottsdale from Boulder, which is 14 hours of time in the car to"},{"startTime":142.731,"endTime":152.71699999999998,"body":"get there, 14 hours of time in the car to get back."},{"startTime":152.737,"endTime":158.37,"body":"We did a overnight each way in Santa Fe, which was almost exactly halfway."},{"startTime":158.37,"endTime":160.852,"body":"And it was fine."},{"startTime":160.852,"endTime":167.185,"body":"Like, I think the way these this works with four trips for four car rides is the one to"},{"startTime":160.852,"endTime":167.185,"body":"Santa Fe."},{"startTime":167.185,"endTime":169.087,"body":"Everyone is excited because we're leaving."},{"startTime":169.087,"endTime":170.249,"body":"That was easy."},{"startTime":170.249,"endTime":172.51,"body":"Then we go from Santa Fe to Scottsdale."},{"startTime":172.51,"endTime":175.291,"body":"Everyone's excited because we're going from cold weather to warm weather."},{"startTime":175.291,"endTime":185.865,"body":"Then the worst leg of the whole trip was the return from Scottsdale to Santa Fe because"},{"startTime":175.291,"endTime":185.865,"body":"it's the longest leg and you lose an hour going that way."},{"startTime":185.865,"endTime":191.568,"body":"So you're in the car for like seven hours plus, but it feels like eight hours with the"},{"startTime":185.865,"endTime":191.568,"body":"time change."},{"startTime":191.568,"endTime":194.009,"body":"And plus no one's excited to leave vacation."},{"startTime":194.009,"endTime":195.609,"body":"So that leg was like brutal."},{"startTime":195.609,"endTime":197.63,"body":"No one was happy in the car."},{"startTime":197.63,"endTime":200.349,"body":"And, and then the final leg, you you just get home."},{"startTime":200.349,"endTime":201.28,"body":"is what it is."},{"startTime":201.28,"endTime":205.065,"body":"But it was actually like a really awesome trip."},{"startTime":205.065,"endTime":208.15,"body":"We got four days of pool time outdoors."},{"startTime":208.15,"endTime":211.494,"body":"It was 97 degrees on one of the days."},{"startTime":211.494,"endTime":212.355,"body":"Yep."},{"startTime":212.525,"endTime":213.078,"body":"I have a question."},{"startTime":213.078,"endTime":216.074,"body":"Do you do 100 % of the driving or do you guys switch?"},{"startTime":216.179,"endTime":218.37,"body":"I did a hundred percent of the driving there."},{"startTime":218.37,"endTime":225.562,"body":"There's, would say, usually I do about 95 % of it or 90 % and she'll jump in for an hour"},{"startTime":218.37,"endTime":225.562,"body":"or two here and there."},{"startTime":226.22,"endTime":238.266,"body":"but the main reason that I now did all the driving and may continue for the future is the"},{"startTime":226.22,"endTime":238.266,"body":"train heroic that we use for our programming for, for Paragon."},{"startTime":238.326,"endTime":242.505,"body":"I can't do unless I have really elite internet."},{"startTime":242.505,"endTime":249.327,"body":"I realized a year or two ago, I was on a flight and I tried to do programming on the"},{"startTime":242.505,"endTime":249.327,"body":"flight and I did like a whole week of programming."},{"startTime":249.327,"endTime":254.018,"body":"And then I got back and realized that nothing saved because of the plane wifi."},{"startTime":254.018,"endTime":263.871,"body":"And then I noticed the same thing happened when I was driving back from the desert to"},{"startTime":254.018,"endTime":263.871,"body":"Colorado, maybe a year ago where I was in the car and I was hotspotting and I was trying"},{"startTime":263.871,"endTime":265.69100000000003,"body":"to do programming and nothing saved again."},{"startTime":265.69100000000003,"endTime":271.283,"body":"And so now I'm just hesitant to do any of that sort of programming if it's not like super"},{"startTime":265.69100000000003,"endTime":271.283,"body":"elite wifi."},{"startTime":271.283,"endTime":271.76300000000003,"body":"So"},{"startTime":271.76300000000003,"endTime":279.671,"body":"I just drove, like I could have done some other non-programming work, but I enjoy driving"},{"startTime":271.76300000000003,"endTime":279.671,"body":"and she doesn't really, so it just kind of makes it easy for everybody."},{"startTime":279.671,"endTime":281.285,"body":"How about you?"},{"startTime":281.285,"endTime":282.157,"body":"Are you the driver?"},{"startTime":282.157,"endTime":286.728,"body":"No, this is like one of the, you know, I'm not to like try and derail our episode."},{"startTime":286.728,"endTime":293.047,"body":"You know how there's those things that like it's part of like becoming like being a man"},{"startTime":286.728,"endTime":293.047,"body":"and being like the man of the family."},{"startTime":293.047,"endTime":294.54,"body":"I just can't drive that long."},{"startTime":294.54,"endTime":300.332,"body":"Like my hips start getting really like my right hip, like my driving leg starts to like"},{"startTime":294.54,"endTime":300.332,"body":"really, really bother me."},{"startTime":300.332,"endTime":302.833,"body":"And I try to like shift around and everything."},{"startTime":302.833,"endTime":304.233,"body":"And I just fucking can't."},{"startTime":304.233,"endTime":305.494,"body":"And I hate it."},{"startTime":305.494,"endTime":311.445,"body":"Like when I remember growing up, my stepdad would like literally just crank coffee and"},{"startTime":305.494,"endTime":311.445,"body":"drive us from like Pennsylvania to Florida."},{"startTime":311.683,"endTime":314.407,"body":"And I'm like, cannot fucking become that person."},{"startTime":314.407,"endTime":315.841,"body":"I just can't do it."},{"startTime":316.106,"endTime":316.487,"body":"So."},{"startTime":316.487,"endTime":327.706,"body":"know, this actually leads me to something that I think is super relevant to this"},{"startTime":316.487,"endTime":327.706,"body":"conversation, which is that up until this last year or two, I was the same way as you"},{"startTime":327.706,"endTime":327.906,"body":"were."},{"startTime":327.906,"endTime":336.103,"body":"If I was stuck in a car or an airplane and I couldn't move for a number of hours, it would"},{"startTime":327.906,"endTime":336.103,"body":"be my knees, my low back, my hips."},{"startTime":336.744,"endTime":343.93,"body":"Everything would just start cramping up and I would get really antsy because if I was if I"},{"startTime":336.744,"endTime":343.93,"body":"wasn't moving, I would feel as if this like jabbing sharp."},{"startTime":343.93,"endTime":346.692,"body":"pain in my body and like various spots."},{"startTime":346.692,"endTime":354.176,"body":"And I think a lot of that was the result of like back in the day, it was training CrossFit"},{"startTime":346.692,"endTime":354.176,"body":"and my body just being destroyed, you know, knees primarily."},{"startTime":354.797,"endTime":357.058,"body":"And then it was doing like higher volume hypertrophy work."},{"startTime":357.058,"endTime":363.012,"body":"And again, my body just didn't handle that even when I felt great before the ride."},{"startTime":363.012,"endTime":364.462,"body":"And I was like, there's nothing limiting me."},{"startTime":364.462,"endTime":367.804,"body":"This should be a really great like six hour car ride by two hours in."},{"startTime":367.804,"endTime":369.965,"body":"I was absolutely miserable."},{"startTime":370.532,"endTime":376.874,"body":"This ride, 28 hours of driving, I didn't even have one moment where my body kind of spoke"},{"startTime":370.532,"endTime":376.874,"body":"back at me."},{"startTime":376.874,"endTime":381.705,"body":"It was completely chill and easy, no pain, no resistance."},{"startTime":381.805,"endTime":392.648,"body":"And I can only contribute that to the volumes I'm doing, the exercises I'm selecting, the"},{"startTime":381.805,"endTime":392.648,"body":"recovery that I'm getting, the inclusion of cardio maybe, like all of these number of"},{"startTime":392.648,"endTime":393.079,"body":"factors."},{"startTime":393.079,"endTime":397.41,"body":"But the first time I've ever really had a drive this long with this many hours with no"},{"startTime":393.079,"endTime":397.41,"body":"issue."},{"startTime":397.41,"endTime":398.45,"body":"that was super."},{"startTime":398.767,"endTime":399.691,"body":"Wonderful."},{"startTime":400.154,"endTime":403.905,"body":"Okay, so we finished our Scottsdale trip."},{"startTime":403.905,"endTime":405.325,"body":"Got back to Boulder."},{"startTime":405.325,"endTime":406.145,"body":"Boulder's been awesome."},{"startTime":406.145,"endTime":411.845,"body":"I've gotten a few nice bike rides and runs in and now we're supposed to get like four to"},{"startTime":406.145,"endTime":411.845,"body":"eight inches of snow this weekend."},{"startTime":411.985,"endTime":417.725,"body":"So we had a plan with some of my bros here to do something that we're calling a 999."},{"startTime":417.785,"endTime":427.416,"body":"And so this is in one day, you go ski nine runs, then you with your bikes on the car, you"},{"startTime":417.785,"endTime":427.416,"body":"then go to a mountain biking."},{"startTime":427.416,"endTime":430.309,"body":"place to go do nine miles of mountain biking."},{"startTime":430.309,"endTime":434.132,"body":"And then you drive to downtown Denver and do nine innings of baseball."},{"startTime":434.233,"endTime":444.042,"body":"And so that was our plan for this Saturday, but with four to eight inches of snow and like"},{"startTime":434.233,"endTime":444.042,"body":"36 degree weather, I think the hardest part of that honestly is probably sitting at a"},{"startTime":444.042,"endTime":447.364,"body":"baseball game in snow and 36 degree weather."},{"startTime":448.726,"endTime":449.967,"body":"yeah, dude, fucking nine innings."},{"startTime":449.967,"endTime":452.75,"body":"Like I didn't even watch nine innings of a baseball game and like."},{"startTime":452.75,"endTime":453.27,"body":"years."},{"startTime":453.27,"endTime":459.47,"body":"couldn't even imagine like I think this night watching nine innings of the game is"},{"startTime":453.27,"endTime":459.47,"body":"actually the hardest part of that entire 999."},{"startTime":459.91,"endTime":462.21,"body":"Yeah, so anyway, we're rescheduling it."},{"startTime":462.21,"endTime":471.31,"body":"We may just go skiing this weekend, but a little bummed about that just goes to show you"},{"startTime":462.21,"endTime":471.31,"body":"know, you never have you never know what's coming in Boulder and then okay moving on final"},{"startTime":471.31,"endTime":472.21,"body":"two updates here."},{"startTime":472.21,"endTime":473.99,"body":"My new pod life reflected."},{"startTime":473.99,"endTime":481.39,"body":"I've been meaning to try to get out the second episode which I talked about we're doing"},{"startTime":473.99,"endTime":481.39,"body":"with an ultra endurance athlete and really excited to kind of dig into some of the"},{"startTime":481.39,"endTime":482.694,"body":"psychology around."},{"startTime":482.744,"endTime":485.015,"body":"why you wanna go run 200 miles."},{"startTime":486.496,"endTime":492.638,"body":"We recorded the entire episode, it was over 90 minutes, it was a fucking banger, I was so"},{"startTime":486.496,"endTime":492.638,"body":"amped on it."},{"startTime":492.638,"endTime":500.581,"body":"And then I went to upload the footage and somehow, no clue how this happened, it recorded"},{"startTime":492.638,"endTime":500.581,"body":"muted."},{"startTime":501.282,"endTime":510.436,"body":"Which is crazy, because we did a test, I always do a test now before these episodes, we"},{"startTime":501.282,"endTime":510.436,"body":"did a test, recorded like 10 seconds, we were talking, jabbing, whatever, it was totally"},{"startTime":510.436,"endTime":511.256,"body":"fine."},{"startTime":511.256,"endTime":516.6700000000001,"body":"So then I hit record like the real way we recorded the whole episode and somehow it was"},{"startTime":511.256,"endTime":516.6700000000001,"body":"muted."},{"startTime":516.851,"endTime":518.1320000000001,"body":"No idea how it happened."},{"startTime":518.1320000000001,"endTime":519.483,"body":"It's driving me literally insane."},{"startTime":519.483,"endTime":522.255,"body":"The first two days I was really beating myself up for it."},{"startTime":522.255,"endTime":526.1089999999999,"body":"Anyways, the end result is we now need to just record the episode all over again."},{"startTime":526.1089999999999,"endTime":537.397,"body":"And then final update is I've been on this kick of two times a week full body training and"},{"startTime":526.1089999999999,"endTime":537.397,"body":"how great it's been for me during my cardio season in this warmer weather period."},{"startTime":537.658,"endTime":539.179,"body":"And I just"},{"startTime":539.373,"endTime":542.105,"body":"been having an inkling to change it up."},{"startTime":542.266,"endTime":547.23,"body":"And the idea of doing a split training just appealed to me."},{"startTime":547.23,"endTime":554.216,"body":"And so I quickly threw together something which takes me from two times a week full body"},{"startTime":547.23,"endTime":554.216,"body":"to a three times a week split."},{"startTime":554.276,"endTime":559.361,"body":"And I think I'm going to just move forward with this because I think it's going to"},{"startTime":554.276,"endTime":559.361,"body":"accommodate my cardio quite well."},{"startTime":559.361,"endTime":566.551,"body":"The idea is to have a chest and back day on one day, shoulder and arm day on another day,"},{"startTime":559.361,"endTime":566.551,"body":"and then a full lower body day."},{"startTime":566.551,"endTime":567.982,"body":"and then run two cycles of that."},{"startTime":567.982,"endTime":570.274,"body":"So there's like two iterations of that workout."},{"startTime":570.274,"endTime":575.138,"body":"So over two weeks, I've worked my way through the whole cycle and then back to the first"},{"startTime":570.274,"endTime":575.138,"body":"workout."},{"startTime":575.148,"endTime":582.604,"body":"what I really like about that is that, especially during cardio season where my legs are"},{"startTime":575.148,"endTime":582.604,"body":"getting a ton of volume through running and biking and stuff like that."},{"startTime":582.885,"endTime":584.426,"body":"One day a week of that is great."},{"startTime":584.426,"endTime":588.31,"body":"It allows me to put more like zone two and walking around the leg day."},{"startTime":588.31,"endTime":594.819,"body":"And then I have the rest of the week where I can put the higher intensity cardio or longer"},{"startTime":588.31,"endTime":594.819,"body":"zone two sessions around the upper body days."},{"startTime":594.819,"endTime":599.919,"body":"And it also allows me to hit the upper body twice per week for the same muscle groups."},{"startTime":599.919,"endTime":607.399,"body":"So I know I said I have a chest and back day and a shoulder and arm day, but basically the"},{"startTime":599.919,"endTime":607.399,"body":"idea being that on the shoulder and arm day, I'll put some pull ups, I'll put some dips,"},{"startTime":607.399,"endTime":610.559,"body":"maybe some tricep pushups, stuff like that."},{"startTime":610.559,"endTime":612.839,"body":"So I get a little bit of back work, a little bit of chest work."},{"startTime":612.839,"endTime":619.759,"body":"And then obviously on the chest and back day, there's plenty of triceps, biceps, and delts"},{"startTime":612.839,"endTime":619.759,"body":"as auxiliary movements."},{"startTime":619.759,"endTime":623.73,"body":"So I'll be hitting the full upper body twice a week, hitting the full lower body once a"},{"startTime":619.759,"endTime":623.73,"body":"week."},{"startTime":623.73,"endTime":629.005,"body":"keep the session shorter, less accumulated fatigue, less systemic fatigue, et cetera."},{"startTime":629.005,"endTime":639.967,"body":"So just started that this week, I've done two of the three workouts and looking forward to"},{"startTime":629.005,"endTime":639.967,"body":"kind of trialing this approach over cardio season and seeing how goes."},{"startTime":639.967,"endTime":642.318,"body":"Yeah."},{"startTime":642.318,"endTime":645.551,"body":"I only have one update and that is that my prep has started."},{"startTime":645.551,"endTime":648.012,"body":"So first bodybuilding prep."},{"startTime":648.012,"endTime":650.294,"body":"I'm two days in."},{"startTime":650.294,"endTime":651.504,"body":"I'm very excited."},{"startTime":651.504,"endTime":655.657,"body":"It started because my food has come down which has been a relief."},{"startTime":655.657,"endTime":662.021,"body":"I'm sure in probably six to eight weeks I will be eating those words and wishing I had"},{"startTime":655.657,"endTime":662.021,"body":"more food."},{"startTime":662.021,"endTime":663.953,"body":"But that is future Aaron's problem."},{"startTime":663.953,"endTime":666.055,"body":"Yeah, so where was your body weight at peak?"},{"startTime":666.055,"endTime":674.847,"body":"Two days before it started, I had a peak of 236.4, I believe it was, or 236.2 or 236.4."},{"startTime":675.016,"endTime":677.05,"body":"Cool, and where do you estimate your body fat at?"},{"startTime":677.05,"endTime":677.73,"body":"It's hard to say."},{"startTime":677.73,"endTime":680.681,"body":"I've been posting a photo each day on my story."},{"startTime":680.681,"endTime":684.441,"body":"I think like 12, maybe a little bit less."},{"startTime":684.441,"endTime":691.581,"body":"It's hard because I have like, the abs are like more hypertrophied just by, you know, the"},{"startTime":684.441,"endTime":691.581,"body":"PEDs."},{"startTime":691.581,"endTime":700.032,"body":"So it's really kind of messing with my gauge that was so reliable of, you know, 10, 12"},{"startTime":691.581,"endTime":700.032,"body":"years tracking it as a natural."},{"startTime":700.032,"endTime":702.832,"body":"I would say 12, potentially less."},{"startTime":703.042,"endTime":704.073,"body":"Yeah, I would agree with that."},{"startTime":704.073,"endTime":705.544,"body":"It's going be my assessment too."},{"startTime":705.544,"endTime":708.635,"body":"The interesting part about that is I did some quick math in my head."},{"startTime":708.635,"endTime":721.783,"body":"And so if you went from two 36 at 12 % and say your goal was to get down to 6%, it might"},{"startTime":708.635,"endTime":721.783,"body":"actually be lower than that, but we'll just say six, that's about 15 pounds of, of fat"},{"startTime":721.783,"endTime":723.254,"body":"that you need to lose from two 36."},{"startTime":723.254,"endTime":728.116,"body":"So that would take you to two 21 likely is you're not going to lose all fat."},{"startTime":728.116,"endTime":730.067,"body":"So you're going to have to sacrifice a little bit of muscle."},{"startTime":730.067,"endTime":731.21,"body":"You probably end up at"},{"startTime":731.21,"endTime":734.482,"body":"215, 216, something like that."},{"startTime":734.706,"endTime":736.912,"body":"But that's some good weight,"},{"startTime":737.286,"endTime":739.897,"body":"Yeah, I'm I honestly just don't know."},{"startTime":739.897,"endTime":750.651,"body":"So much has been so different, you know, and I hate I hate not knowing, you know, because"},{"startTime":739.897,"endTime":750.651,"body":"I felt what felt so confident, you know, but now with everything being different, I"},{"startTime":750.651,"endTime":751.821,"body":"honestly just don't know."},{"startTime":751.821,"endTime":766.157,"body":"I'm really hard pressed to think that I would be that big still because let's say like in"},{"startTime":751.821,"endTime":766.157,"body":"the Pro League, there's a weight cap in men's physique that's been implemented at end at"},{"startTime":766.157,"endTime":767.08,"body":"my height."},{"startTime":767.08,"endTime":771.84,"body":"The weight cap is like 98 something kilos and that's."},{"startTime":771.84,"endTime":781.68,"body":"Like 215 they have 215 to 16 so I've I've I'm hard pressed to think it like first time"},{"startTime":771.84,"endTime":781.68,"body":"first show I'll be right at like the weight cap."},{"startTime":781.68,"endTime":782.22,"body":"I'm."},{"startTime":782.64,"endTime":785.4,"body":"I think maybe around 205 or something like that."},{"startTime":785.4,"endTime":785.8,"body":"We'll see."},{"startTime":785.8,"endTime":786.72,"body":"We'll see."},{"startTime":786.72,"endTime":788.24,"body":"But honestly I have no idea."},{"startTime":788.24,"endTime":791.53,"body":"I could be like 199 pounds to what we will see."},{"startTime":791.53,"endTime":792.332,"body":"know, dude."},{"startTime":792.332,"endTime":796.428,"body":"I feel like if you end up getting down that though, you're going to end up sacrificing a"},{"startTime":792.332,"endTime":796.428,"body":"lot of muscle."},{"startTime":796.428,"endTime":799.663,"body":"And I just don't foresee that with the PED situation."},{"startTime":799.663,"endTime":802.758,"body":"Like you should be able to hold on to most of your muscle, but we'll see."},{"startTime":802.758,"endTime":802.988,"body":"Yeah."},{"startTime":802.988,"endTime":804.168,"body":"I'm excited to follow it."},{"startTime":804.168,"endTime":804.569,"body":"yeah."},{"startTime":804.569,"endTime":810.013,"body":"And obviously keep some updates in and stuff in the prep or sorry in the podcast as we go."},{"startTime":810.013,"endTime":812.635,"body":"But practicing my posing daily now."},{"startTime":812.635,"endTime":816.217,"body":"And I'm excited that like just have more rigid structure."},{"startTime":816.217,"endTime":818.49,"body":"was I was mentioning to Brian before we started."},{"startTime":818.49,"endTime":826.404,"body":"It's I feel almost silly saying it, but like towards the end of the end of the build, like"},{"startTime":818.49,"endTime":826.404,"body":"we had to do all these silly things because like my body was just so resistant to putting"},{"startTime":826.404,"endTime":826.904,"body":"the weight on."},{"startTime":826.904,"endTime":828.275,"body":"I was so full."},{"startTime":828.275,"endTime":835.179,"body":"I was drinking two liters of orange juice a day, putting like honey on all my bread and"},{"startTime":828.275,"endTime":835.179,"body":"stuff."},{"startTime":835.179,"endTime":841.862,"body":"Not I was only doing like seventy five grams of vegetables per day because it was just an"},{"startTime":835.179,"endTime":841.862,"body":"opportunity cost on food."},{"startTime":841.862,"endTime":843.463,"body":"And I didn't I just didn't feel great."},{"startTime":843.463,"endTime":845.764,"body":"I was pushing food constantly."},{"startTime":845.764,"endTime":847.365,"body":"I would eat at seven a.m."},{"startTime":847.365,"endTime":849.066,"body":"I would eat at 10 p.m."},{"startTime":850.046,"endTime":854.759,"body":"And I'm just glad to like my first my diet start is at 3700 calories."},{"startTime":854.759,"endTime":860.772,"body":"That's where like the adjustment has been, which is absurd that that's, you know, the"},{"startTime":854.759,"endTime":860.772,"body":"first one."},{"startTime":860.772,"endTime":863.993,"body":"But that's down from 45 where I ended the build."},{"startTime":863.993,"endTime":867.795,"body":"So I'm just I feel like relieved right now."},{"startTime":867.795,"endTime":869.826,"body":"And that's nice enough for me."},{"startTime":869.941,"endTime":874.484,"body":"Yeah, that was actually going to be my next question is where the calories ended and then"},{"startTime":869.941,"endTime":874.484,"body":"where you dropped them to."},{"startTime":874.484,"endTime":882.59,"body":"So that's good to know at 800 calorie delta, still crazy that you're having to put 3,700"},{"startTime":874.484,"endTime":882.59,"body":"calories into your body at the beginning of the deficit."},{"startTime":882.59,"endTime":886.603,"body":"And I assume you're back up to eating like, you know, 600 plus grams of fruit and veggies."},{"startTime":886.603,"endTime":887.314,"body":"No, not yet."},{"startTime":887.314,"endTime":890.187,"body":"Still only a hundred and like twenty on the day."},{"startTime":890.187,"endTime":892.54,"body":"Yeah."},{"startTime":892.641,"endTime":892.989,"body":"Yeah."},{"startTime":892.989,"endTime":901.229,"body":"my last question on this is I know you're diligent with your blood work and we have that"},{"startTime":892.989,"endTime":901.229,"body":"side chat with Dave where we're constantly discussing blood glucose and HbA1c and all"},{"startTime":901.229,"endTime":901.85,"body":"that."},{"startTime":901.85,"endTime":905.113,"body":"Did you end up getting blood work done at the peak of this bulk?"},{"startTime":905.292,"endTime":909.225,"body":"No, I messaged the lady who it's a very Bolly thing."},{"startTime":909.225,"endTime":915.269,"body":"You like message some WhatsApp number and then they like orchestrated a message or a"},{"startTime":909.225,"endTime":915.269,"body":"couple of days ago and I just haven't heard back from her."},{"startTime":915.269,"endTime":917.81,"body":"But it is like really it's like peak holiday season."},{"startTime":917.81,"endTime":925.846,"body":"So it's Eid or just was Eid, which is like the I'm really stretching the limits of my"},{"startTime":917.81,"endTime":925.846,"body":"imagination or my understanding here."},{"startTime":925.846,"endTime":926.746,"body":"So apologies if I get it wrong."},{"startTime":926.746,"endTime":930.439,"body":"It's like the biggest Muslim holiday of the year."},{"startTime":930.439,"endTime":932.561,"body":"We're like at the end of Ramadan and that sort of thing."},{"startTime":932.561,"endTime":933.668,"body":"And then that core"},{"startTime":933.668,"endTime":935.92,"body":"correlates with like the biggest Balinese holiday."},{"startTime":935.92,"endTime":939.422,"body":"So we're like all in this period where everyone's on holidays and stuff."},{"startTime":939.422,"endTime":944.342,"body":"So I'm gonna get it done regardless, but I'm probably, I'm not gonna be able to capture"},{"startTime":939.422,"endTime":944.342,"body":"like the peak."},{"startTime":944.342,"endTime":948.369,"body":"I'm probably gonna be like a handful of days into my build, or sorry, into my deficit."},{"startTime":948.369,"endTime":954.533,"body":"But I do wanna see how like bad things look at what, you know, should be one of the worst"},{"startTime":948.369,"endTime":954.533,"body":"times."},{"startTime":954.737,"endTime":959.52,"body":"Yeah, I wonder how much one week of deficit changes that."},{"startTime":959.52,"endTime":964.563,"body":"Like, I think at least for the fasting blood glucose number, I think you get a bit of a"},{"startTime":959.52,"endTime":964.563,"body":"change."},{"startTime":964.563,"endTime":967.254,"body":"But the HbA1c probably shouldn't be so different."},{"startTime":967.254,"endTime":970.133,"body":"No, the HBA1C shouldn't really change at all."},{"startTime":970.979,"endTime":971.501,"body":"Yeah."},{"startTime":971.501,"endTime":972.113,"body":"Interesting."},{"startTime":972.113,"endTime":972.406,"body":"All right."},{"startTime":972.406,"endTime":972.749,"body":"Cool."},{"startTime":972.749,"endTime":973.573,"body":"That's all I got."},{"startTime":973.573,"endTime":974.994,"body":"Cool, let's dive in."},{"startTime":974.994,"endTime":987.289,"body":"So what I think is really interesting and that Brian kicked off last episode with, which"},{"startTime":974.994,"endTime":987.289,"body":"was the chest specialization is trying to ask chat GPT to generate us a glute"},{"startTime":987.289,"endTime":989.57,"body":"specialization program."},{"startTime":989.57,"endTime":1001.239,"body":"let me see if I can fire up my prompt that I use, because I really tried to use a very"},{"startTime":989.57,"endTime":1001.239,"body":"intelligent prompt and by no means am I a fucking wizard with chat GPT."},{"startTime":1001.239,"endTime":1007.201,"body":"But I tried to be really, I tried to make it as good as I could, right?"},{"startTime":1007.201,"endTime":1008.202,"body":"So I'm gonna read the prompt."},{"startTime":1008.202,"endTime":1017.937,"body":"So my question was, I want you to role play that you are a highly respected, experienced"},{"startTime":1008.202,"endTime":1017.937,"body":"and educated bodybuilding coach that specializes in helping women drastically improve"},{"startTime":1017.937,"endTime":1019.367,"body":"their glute development."},{"startTime":1019.727,"endTime":1026.35,"body":"Can you please provide me a glute specialization hypertrophy program that trains the"},{"startTime":1019.727,"endTime":1026.35,"body":"glutes three times per week?"},{"startTime":1026.35,"endTime":1029.951,"body":"Right, so I try to steer it in a direction."},{"startTime":1030.548,"endTime":1031.909,"body":"that I wanted."},{"startTime":1033.19,"endTime":1043.2150000000001,"body":"And the response we got out of it was here is a glute specialization hypertrophy program"},{"startTime":1033.19,"endTime":1043.2150000000001,"body":"designed specifically for maximum glute development in women."},{"startTime":1043.395,"endTime":1053.181,"body":"Science backed prioritizing mechanical tension, metabolic stress and progressive overload"},{"startTime":1043.395,"endTime":1053.181,"body":"with a mix of compound movements, isolation in various rep ranges."},{"startTime":1053.301,"endTime":1057.403,"body":"So what I thought was pretty interesting and I guess not right."},{"startTime":1057.417,"endTime":1067.496,"body":"It's still picked up on the metabolic stress component, but I would say you have to be"},{"startTime":1057.417,"endTime":1067.496,"body":"pretty in the know and new in the know within like the last, what do we call it?"},{"startTime":1067.496,"endTime":1078.626,"body":"Like two, maybe three years max to be in the loop that like the metabolic stress component"},{"startTime":1067.496,"endTime":1078.626,"body":"is being like less accepted as a mechanism."},{"startTime":1078.626,"endTime":1080.477,"body":"Would you agree with that, Brian?"},{"startTime":1080.635,"endTime":1081.366,"body":"Yeah, for sure."},{"startTime":1081.366,"endTime":1091.672,"body":"think, you know, seven, eight, nine, 10 years ago, metabolic stress was highly considered"},{"startTime":1081.366,"endTime":1091.672,"body":"to be one of the three mechanisms of hypertrophy up there with mechanical tension and,"},{"startTime":1092.504,"endTime":1094.375,"body":"what am I missing right now?"},{"startTime":1094.375,"endTime":1100.727,"body":"Metabolic stress, mechanical tension, why, why am I muscle swelling?"},{"startTime":1100.727,"endTime":1101.68,"body":"Anyway."},{"startTime":1101.68,"endTime":1103.328,"body":"yeah, I think it's muscle swelling."},{"startTime":1103.7,"endTime":1104.751,"body":"like the pump or whatever."},{"startTime":1104.751,"endTime":1105.091,"body":"Yeah."},{"startTime":1105.091,"endTime":1106.802,"body":"I'm pretty sure that was the other one."},{"startTime":1107.534,"endTime":1112.738,"body":"Okay, so of those three, I think it was considered to be, you know, one of the equal"},{"startTime":1107.534,"endTime":1112.738,"body":"three."},{"startTime":1112.738,"endTime":1117.761,"body":"So now I think, yeah, it's moving in the other direction where maybe mechanical tension is"},{"startTime":1112.738,"endTime":1117.761,"body":"the primary one."},{"startTime":1118.333,"endTime":1129.348,"body":"When it comes to glute training and trying to do a lot of volume of glute training, while"},{"startTime":1118.333,"endTime":1129.348,"body":"I don't know if the metabolic stress is going to be the direct hypertrophy agent in the"},{"startTime":1129.348,"endTime":1142.284,"body":"same way that mechanical tension is, I do think that you have to include some exercises"},{"startTime":1129.348,"endTime":1142.284,"body":"that specifically target metabolic stress because you just cannot do everything with the"},{"startTime":1142.284,"endTime":1144.697,"body":"purpose of mechanical tension when it comes to"},{"startTime":1144.697,"endTime":1146.258,"body":"trying to train glutes three times a week."},{"startTime":1146.258,"endTime":1148.939,"body":"And that's something, you know, we'll get into more as we go."},{"startTime":1149.24,"endTime":1159.815,"body":"But looking at this program from chat GPT, like I think the way that you queried it made"},{"startTime":1149.24,"endTime":1159.815,"body":"this program slightly better than the chest one where I just wrote, you know, write me a"},{"startTime":1159.815,"endTime":1162.027,"body":"hypertrophy chest specialization cycle."},{"startTime":1162.027,"endTime":1168.59,"body":"And the way that I think we laid out the chest one was that they gave me the same workout"},{"startTime":1162.027,"endTime":1168.59,"body":"and it was meant to be done three times a week."},{"startTime":1168.59,"endTime":1174.413,"body":"Whereas in this one, it gives us three different workouts that are each done once a week."},{"startTime":1175.378,"endTime":1178.597,"body":"So they have a glute strength and power day."},{"startTime":1178.72,"endTime":1182.202,"body":"They have a glute pump and metabolic stress day."},{"startTime":1182.202,"endTime":1186.085,"body":"And then they have a glute isolation and hamstring emphasis day."},{"startTime":1186.085,"endTime":1193.45,"body":"And so I think there's a lot of problems with this program, especially with the exercise"},{"startTime":1186.085,"endTime":1193.45,"body":"selection across the different days and stuff like that."},{"startTime":1193.45,"endTime":1195.231,"body":"And we'll get into all the nuance there."},{"startTime":1195.231,"endTime":1203.701,"body":"But one of the things that I like that they did that was in my brain when I was thinking"},{"startTime":1195.231,"endTime":1203.701,"body":"about how I would design a three-day glute specialization cycle,"},{"startTime":1203.701,"endTime":1214.669,"body":"is the separation of a day that is glute and quad focus and a day that is glute and"},{"startTime":1203.701,"endTime":1214.669,"body":"hamstring focus, because this allows you to not have to completely massacre your quads"},{"startTime":1214.669,"endTime":1222.174,"body":"multiple times a week to train your glutes multiple times a week, nor do you have to"},{"startTime":1214.669,"endTime":1222.174,"body":"massacre your hamstrings multiple times a week to train your glutes multiple times a week."},{"startTime":1222.174,"endTime":1231.12,"body":"So I think this allows you to manage fatigue and exercise selection in a much better"},{"startTime":1222.174,"endTime":1231.12,"body":"manner than it would be if you just had like three nominal glute days that weren't"},{"startTime":1231.12,"endTime":1232.421,"body":"emphasized by"},{"startTime":1232.421,"endTime":1233.935,"body":"quad or hamstring focus."},{"startTime":1233.935,"endTime":1236.099,"body":"So I really like that aspect."},{"startTime":1236.157,"endTime":1246.052,"body":"And just to add on the back end of that a little bit, the reason that that needs to be an"},{"startTime":1236.157,"endTime":1246.052,"body":"emphasis is basically because of the size of those muscles, right?"},{"startTime":1246.052,"endTime":1256.798,"body":"And the like recovery, you know, impacts and the CNS impacts on the training, the"},{"startTime":1246.052,"endTime":1256.798,"body":"movements that train like the length and bias movements that train those muscle groups,"},{"startTime":1256.798,"endTime":1257.078,"body":"right?"},{"startTime":1257.078,"endTime":1265.702,"body":"You can't just it's not like a lateral dealt where you can like do it on Monday and then"},{"startTime":1257.078,"endTime":1265.702,"body":"like do it on Wednesday and put three, four sets into it."},{"startTime":1265.702,"endTime":1266.572,"body":"and have no issues."},{"startTime":1266.572,"endTime":1276.416,"body":"Like if you put three sets into an RDL on Monday, you're not going to be able to like come"},{"startTime":1266.572,"endTime":1276.416,"body":"back and hit like a really heavy unilateral leg press without any overlapping fatigue."},{"startTime":1276.416,"endTime":1279.967,"body":"You will have a unless it's like the sole exercise that you're doing right."},{"startTime":1279.967,"endTime":1288.139,"body":"And that's a note that we have a little bit later in the episode around like full body"},{"startTime":1279.967,"endTime":1288.139,"body":"versus what we were calling an actual glute specialization."},{"startTime":1288.139,"endTime":1290.49,"body":"But go ahead, Brian."},{"startTime":1290.723,"endTime":1299.789,"body":"Yeah, so I think like, to that point, kind of by separating out, like the day one where"},{"startTime":1290.723,"endTime":1299.789,"body":"you might have more of that hamstring glute focus."},{"startTime":1299.93,"endTime":1308.896,"body":"So it's like the RDL is your primary movement of choice, you wouldn't come back on"},{"startTime":1299.93,"endTime":1308.896,"body":"Wednesday and want to then go ham on like a 45 degree hip extension necessarily doing the"},{"startTime":1308.896,"endTime":1313.049,"body":"single leg leg press maybe would be a little bit more accommodating."},{"startTime":1313.049,"endTime":1318.985,"body":"because one is like a pressing movement with the quad focus and then the other one is like"},{"startTime":1313.049,"endTime":1318.985,"body":"more of a pulling movement with the hamstring focus."},{"startTime":1318.985,"endTime":1329.344,"body":"So I think in that example, I would be more willing to kind of accept that because the"},{"startTime":1318.985,"endTime":1329.344,"body":"glutes are also like, they're both training glute max in that position, which there is"},{"startTime":1329.344,"endTime":1330.876,"body":"going to be some crossover."},{"startTime":1330.876,"endTime":1338.094,"body":"But when the glutes are trained through pulling versus through pushing, I think there's a"},{"startTime":1330.876,"endTime":1338.094,"body":"little bit of a different emphasis on there."},{"startTime":1338.094,"endTime":1341.595,"body":"Could you elaborate on that a little bit for us for for like the listener?"},{"startTime":1341.595,"endTime":1345.62,"body":"Because I mean, not to sound like cool, but like I mean, I know what that means."},{"startTime":1345.62,"endTime":1352.096,"body":"But I feel like if you ask me if you like glossed over that, like if it was like seven"},{"startTime":1345.62,"endTime":1352.096,"body":"years ago and I listened to that, it would have been like way over."},{"startTime":1352.096,"endTime":1361.92,"body":"Yeah, so basically, it's just the separation of the idea that there's, there's glute"},{"startTime":1352.096,"endTime":1361.92,"body":"exercises that are driven by the hamstrings, which are essentially pulling movements."},{"startTime":1361.92,"endTime":1369.883,"body":"So you can think of the RDL where you're, you're literally pulling up, it's like a"},{"startTime":1361.92,"endTime":1369.883,"body":"deadlift is a pulling movement, you're pulling as you go."},{"startTime":1370.704,"endTime":1381.046,"body":"And then comparing that to a pushing movement, which would be any sort of squat or split"},{"startTime":1370.704,"endTime":1381.046,"body":"squat variation, where you're taking your thought you're you're getting more knee bend."},{"startTime":1381.046,"endTime":1393.157,"body":"So in like an RDL as a hip hinge where you're more sending your glutes back, your hips"},{"startTime":1381.046,"endTime":1393.157,"body":"back and stretching the hamstrings in the push patterns, you're actually not really"},{"startTime":1393.157,"endTime":1396.63,"body":"engaging the hamstrings at all and you're getting more knee flexion."},{"startTime":1396.63,"endTime":1404.137,"body":"So it's not as if you're getting knee flexion to the point where it would be like a quad"},{"startTime":1396.63,"endTime":1404.137,"body":"based movement where you're really trying to drive the knee over the toe to emphasize the"},{"startTime":1404.137,"endTime":1405.638,"body":"stretch in the quad."},{"startTime":1406.739,"endTime":1408.188,"body":"The difference is that"},{"startTime":1408.188,"endTime":1419.477,"body":"as you do the quad, push movement, which does involve the quads, you're trying to keep the"},{"startTime":1408.188,"endTime":1419.477,"body":"shin much more vertical at the bottom so that that knee isn't coming out over the toe and"},{"startTime":1419.477,"endTime":1420.858,"body":"your point of stretch."},{"startTime":1420.858,"endTime":1429.256,"body":"thing that's getting the most tension at the bottom of the rep is going to actually be the"},{"startTime":1420.858,"endTime":1429.256,"body":"stretch that occurs in your glute, because imagine you're doing that leg press where"},{"startTime":1429.256,"endTime":1431.968,"body":"you're putting your foot like a little bit higher up on the platform."},{"startTime":1431.968,"endTime":1437.224,"body":"And as that platform descends down and your knees come into your chest, the shin still is"},{"startTime":1431.968,"endTime":1437.224,"body":"vertical."},{"startTime":1437.224,"endTime":1440.427,"body":"in relation to the platform that you're pressing against."},{"startTime":1440.708,"endTime":1448.757,"body":"And so therefore, there's actually no hamstring involvement or very minimal hamstring"},{"startTime":1440.708,"endTime":1448.757,"body":"involvement and the movement is initiated through pressing into the movement."},{"startTime":1448.757,"endTime":1454.694,"body":"the leg press as opposed to like a deadlift or RDL, which would be more of like a hinge in"},{"startTime":1448.757,"endTime":1454.694,"body":"a pulling movement."},{"startTime":1455.181,"endTime":1456.343,"body":"wonderfully explained."},{"startTime":1456.343,"endTime":1457.013,"body":"Yeah."},{"startTime":1457.013,"endTime":1463.635,"body":"So I love that they separated that out into glute and glute with quad and then glute with"},{"startTime":1457.013,"endTime":1463.635,"body":"hamstring."},{"startTime":1463.635,"endTime":1467.236,"body":"They have another day that's just called glute strength and power."},{"startTime":1467.276,"endTime":1480.63,"body":"And so the issue I have with this setup, if we're going to just get super nitty gritty and"},{"startTime":1467.276,"endTime":1480.63,"body":"hate on chat GPT, is that every single one of these days has massive lengthened overload"},{"startTime":1480.63,"endTime":1481.68,"body":"movements."},{"startTime":1482.06,"endTime":1484.471,"body":"So like there's a Romanian deadlift."},{"startTime":1484.963,"endTime":1494.02,"body":"for three by eight to 10 and a Bulgarian split squat for three by eight to 10 on the first"},{"startTime":1484.963,"endTime":1494.02,"body":"day."},{"startTime":1494.281,"endTime":1504.409,"body":"And then on the last day, day three, it's Nordic hamstring curls and Romanian deadlifts"},{"startTime":1494.281,"endTime":1504.409,"body":"and step ups with a slow negative."},{"startTime":1504.409,"endTime":1512.146,"body":"So, I mean, you're getting so much fatigue and so many of these long lengthened movements"},{"startTime":1504.409,"endTime":1512.146,"body":"on all of the days."},{"startTime":1512.146,"endTime":1514.327,"body":"Like the middle day has hack squat."},{"startTime":1514.327,"endTime":1516.058,"body":"reverse lunges."},{"startTime":1516.257,"endTime":1522.2,"body":"I mean, literally across all the days, you have a, you have a single leg pressing movement"},{"startTime":1516.257,"endTime":1522.2,"body":"on every day."},{"startTime":1522.2,"endTime":1529.244,"body":"Even on the day that's supposed to be hamstring focus, you have a step up, which is"},{"startTime":1522.2,"endTime":1529.244,"body":"obviously a quad movement."},{"startTime":1529.244,"endTime":1530.124,"body":"It's a pressing movement."},{"startTime":1530.124,"endTime":1533.165,"body":"Like I just discussed, it's not a hamstring movement."},{"startTime":1533.365,"endTime":1541.209,"body":"So even just single leg movements, you have a lunge on the middle day, a step up on the"},{"startTime":1533.365,"endTime":1541.209,"body":"final day and a Bulgarian split squat on the first day."},{"startTime":1541.209,"endTime":1542.089,"body":"So"},{"startTime":1542.125,"endTime":1549.511,"body":"The crossover fatigue that's going to occur by doing heavy lengthened single leg pressing"},{"startTime":1542.125,"endTime":1549.511,"body":"movements on all three days is crazy."},{"startTime":1549.511,"endTime":1555.015,"body":"Similarly, you have the RDLs on the first day and the third day."},{"startTime":1557.778,"endTime":1563.642,"body":"in identical rep ranges, and one of them says slow negatives and the other one does not."},{"startTime":1563.642,"endTime":1565.234,"body":"So I guess that that's the difference."},{"startTime":1565.234,"endTime":1569.517,"body":"You one of the days we want you to go really slow and cause a ton of muscle damage."},{"startTime":1569.517,"endTime":1571.248,"body":"but on the other day we're going to go faster."},{"startTime":1571.248,"endTime":1572.255,"body":"So there'll be a little."},{"startTime":1572.255,"endTime":1573.509,"body":"muscle damage."},{"startTime":1573.509,"endTime":1574.528,"body":"you know what?"},{"startTime":1574.61,"endTime":1575.64,"body":"That's the other one."},{"startTime":1575.64,"endTime":1578.802,"body":"It's not muscle swelling."},{"startTime":1578.802,"endTime":1582.493,"body":"It's muscle damage is the third element."},{"startTime":1582.493,"endTime":1589.856,"body":"And so again, like that one is maybe auxiliary to mechanical tension and that you need"},{"startTime":1582.493,"endTime":1589.856,"body":"some damage at..."},{"startTime":1589.856,"endTime":1599.26,"body":"When you create mechanical tension, there will be some damage that comes along with it,"},{"startTime":1589.856,"endTime":1599.26,"body":"but it's not like you're trying to pursue damage as a primary way to increase hypertrophy."},{"startTime":1599.454,"endTime":1601.299,"body":"Yep."},{"startTime":1601.299,"endTime":1603.936,"body":"My last kind of gripe with with this, it's."},{"startTime":1603.936,"endTime":1607.038,"body":"15 sets every single of the three sessions."},{"startTime":1607.038,"endTime":1611.22,"body":"Everything's three sets, five exercises, 15 sets."},{"startTime":1611.22,"endTime":1612.361,"body":"No, I lied."},{"startTime":1612.361,"endTime":1616.083,"body":"One of them for a seated adduction is only two."},{"startTime":1617.224,"endTime":1623.167,"body":"Wait, one of the seated adduction in the day two only has two sets."},{"startTime":1623.27,"endTime":1626.595,"body":"yeah, seated abduction burnout, two by 20."},{"startTime":1626.595,"endTime":1632.646,"body":"And then we also have barbell hip thrust on the first day with four sets of six to eight,"},{"startTime":1626.595,"endTime":1632.646,"body":"yeah."},{"startTime":1632.646,"endTime":1635.925,"body":"it ends up averaging out to be over the week."},{"startTime":1635.925,"endTime":1638.7,"body":"Forty five sets of glutes, which is"},{"startTime":1638.7,"endTime":1640.339,"body":"yeah, a lot of glutes."},{"startTime":1640.339,"endTime":1644.104,"body":"A lot of especially for a lot of lengthened overload movement."},{"startTime":1644.104,"endTime":1654.317,"body":"gonna say too, is like, I think you could actually do 45 sets of glutes if you did it"},{"startTime":1644.104,"endTime":1654.317,"body":"really intelligently and you you counted leg exercises also as glute exercises, which is"},{"startTime":1654.317,"endTime":1655.637,"body":"kind of the goal here."},{"startTime":1655.637,"endTime":1664.42,"body":"But yeah, I mean, trying to do these lengthened, very damaging movements on all three days"},{"startTime":1655.637,"endTime":1664.42,"body":"are really the root of the problem with this chat GPT program."},{"startTime":1664.42,"endTime":1672.482,"body":"And probably as we get through this, you'll realize that that's the main thing that I'm"},{"startTime":1664.42,"endTime":1672.482,"body":"probably changing when I go to design this for somebody."},{"startTime":1672.65,"endTime":1673.222,"body":"Yep."},{"startTime":1673.222,"endTime":1674.856,"body":"So let's let's dive into that part."},{"startTime":1674.856,"endTime":1675.828,"body":"What do think?"},{"startTime":1676.276,"endTime":1682.028,"body":"Yeah, well, we have the various levers to pull and it's the same we went through with the"},{"startTime":1676.276,"endTime":1682.028,"body":"chest."},{"startTime":1682.028,"endTime":1693.453,"body":"And so I don't want to belabor it and spend quite as much time as we did on chest because"},{"startTime":1682.028,"endTime":1693.453,"body":"the general framework that was presented in the chest episode is a great framework that we"},{"startTime":1693.453,"endTime":1699.256,"body":"can use for specialization in pretty much any muscle group across the body with slight"},{"startTime":1693.453,"endTime":1699.256,"body":"variations."},{"startTime":1699.256,"endTime":1705.332,"body":"But if you're looking to build a specialization phase for yourself, I would definitely go"},{"startTime":1699.256,"endTime":1705.332,"body":"check out the chest episode because"},{"startTime":1705.332,"endTime":1712.206,"body":"being that was the first one we did of this, we spent the most time on this section of"},{"startTime":1705.332,"endTime":1712.206,"body":"kind of the various levers you can pull."},{"startTime":1712.527,"endTime":1715.869,"body":"So the first one in the various levers is exercise order."},{"startTime":1715.869,"endTime":1725.256,"body":"And I actually think that this one, while it was extremely important for the chest"},{"startTime":1715.869,"endTime":1725.256,"body":"specialization, I think it might be a little bit less important for this one."},{"startTime":1725.256,"endTime":1735.302,"body":"And the reason being that the upper body is composed of so many different muscle groups"},{"startTime":1725.256,"endTime":1735.302,"body":"that if you were to screw up exercise order,"},{"startTime":1735.458,"endTime":1749.436,"body":"and not put chest as your first exercise on a given day, you're looking at potentially"},{"startTime":1735.458,"endTime":1749.436,"body":"diminished performance and stimulus by doing some other upper body exercises before you"},{"startTime":1749.436,"endTime":1750.647,"body":"get to chest."},{"startTime":1750.647,"endTime":1756.69,"body":"With the glute work, I think in most cases, the glute work's probably just going to be on"},{"startTime":1750.647,"endTime":1756.69,"body":"a lower body day."},{"startTime":1756.69,"endTime":1764.138,"body":"And so any lower body movement that you choose is likely going to target the glutes in"},{"startTime":1756.69,"endTime":1764.138,"body":"some manner."},{"startTime":1764.138,"endTime":1774.527,"body":"The decision then with exercise order is do I want to start with more lengthened movements"},{"startTime":1764.138,"endTime":1774.527,"body":"that are going to be more stimulative but more damaging and then have a diminishing effect"},{"startTime":1774.527,"endTime":1779.571,"body":"on the performance and stimulus that we can get in the subsequent movements later in the"},{"startTime":1774.527,"endTime":1779.571,"body":"workout?"},{"startTime":1779.571,"endTime":1789.659,"body":"Or do we want to start the workout with a short overload movement, create some acute"},{"startTime":1779.571,"endTime":1789.659,"body":"stimulus in the target area, and then bring in the sledgehammer and finish with more of"},{"startTime":1789.659,"endTime":1791.751,"body":"those lengthened movements later in the workout?"},{"startTime":1791.751,"endTime":1793.363,"body":"So any thoughts on that?"},{"startTime":1793.363,"endTime":1794.974,"body":"I do have some thoughts."},{"startTime":1796.557,"endTime":1802.382,"body":"In my mind, right, and I'm very open to this being changed throughout the course of this"},{"startTime":1796.557,"endTime":1802.382,"body":"episode."},{"startTime":1802.743,"endTime":1811.593,"body":"If I'm trying to program this three times per week, right, or three times in a cycle,"},{"startTime":1802.743,"endTime":1811.593,"body":"which I think in a perfect world would be about eight days, the way that I'm thinking"},{"startTime":1811.593,"endTime":1812.084,"body":"about it."},{"startTime":1812.084,"endTime":1813.164,"body":"Yeah, I agree."},{"startTime":1813.371,"endTime":1817.414,"body":"I would put a lot of the short overload movements in the middle session."},{"startTime":1817.414,"endTime":1826.749,"body":"Because you I think I think if we're going to do something like a Monday, Wednesday,"},{"startTime":1817.414,"endTime":1826.749,"body":"Saturday, and then you train glutes again, you do session one on like Tuesday."},{"startTime":1826.749,"endTime":1835.324,"body":"I think that's what would be optimal because you need to have enough time from the third"},{"startTime":1826.749,"endTime":1835.324,"body":"session, which is mostly lengthened to the first session again, which again would be"},{"startTime":1835.324,"endTime":1836.785,"body":"mostly lengthened."},{"startTime":1836.825,"endTime":1839.086,"body":"I think if we I think we can."},{"startTime":1839.192,"endTime":1846.367,"body":"be mostly recovered by the time that we would get that mid week short overload session."},{"startTime":1846.367,"endTime":1850.99,"body":"But because it's a lot of like short overload stuff, we're bringing a lot of blood flow"},{"startTime":1846.367,"endTime":1850.99,"body":"in."},{"startTime":1850.99,"endTime":1861.828,"body":"Even if we have a little bit of overlapping fatigue by bringing a lot of that blood flow"},{"startTime":1850.99,"endTime":1861.828,"body":"in to the muscle by training it, I think post that session, we'll probably flush a little"},{"startTime":1861.828,"endTime":1862.639,"body":"bit of that."},{"startTime":1862.639,"endTime":1866.661,"body":"And then you'd be really ready by like the Friday, Saturday to train that again."},{"startTime":1866.661,"endTime":1868.012,"body":"But if we're doing"},{"startTime":1868.054,"endTime":1879.237,"body":"a majority of those short overload movements on like our session to I don't think there's"},{"startTime":1868.054,"endTime":1879.237,"body":"that many left to do on like Monday or Friday or what I should more practically say in"},{"startTime":1879.237,"endTime":1881.622,"body":"like session one or session three."},{"startTime":1881.622,"endTime":1891.588,"body":"Maybe we leave like one but I think we're running out of variations and we don't want to"},{"startTime":1881.622,"endTime":1891.588,"body":"go down the rabbit hole of like variation for the sake of variation because we just have"},{"startTime":1891.588,"endTime":1893.28,"body":"worse exercises to do."},{"startTime":1893.28,"endTime":1902.763,"body":"Yeah, I'm torn on what you said about how to organize those sessions, because I actually"},{"startTime":1893.28,"endTime":1902.763,"body":"think that if you have an eight day cycle like you referenced, the way that you said it"},{"startTime":1902.763,"endTime":1911.405,"body":"probably makes the most sense where you can go lengthened, then a short session, then"},{"startTime":1902.763,"endTime":1911.405,"body":"finish with another lengthened session and still have sufficient time for you to recover"},{"startTime":1911.405,"endTime":1914.886,"body":"before the next lengthened session to start the following week."},{"startTime":1915.266,"endTime":1920.589,"body":"If we're working on a calendar week, my inclination is to believe that"},{"startTime":1920.589,"endTime":1924.682,"body":"putting the short overload session last might be better."},{"startTime":1924.863,"endTime":1936.192,"body":"And I think that that only really works if we're making sure to separate out the lengthen"},{"startTime":1924.863,"endTime":1936.192,"body":"days into a quad focused glute day and a hamstring focused glute day."},{"startTime":1936.192,"endTime":1943.037,"body":"in theory, we can think about this in, OK, Monday is quad focused glutes."},{"startTime":1943.258,"endTime":1946.96,"body":"So we're doing things like split squats, lunges."},{"startTime":1947.341,"endTime":1950.421,"body":"You could probably say split squats, lunges."},{"startTime":1950.421,"endTime":1956.404,"body":"leg presses and other squat variations and step ups, things like that."},{"startTime":1956.404,"endTime":1960.276,"body":"Like those are going to be the primary focus of lengthened quad day."},{"startTime":1960.276,"endTime":1966.4,"body":"And then you have the mid week session, which would be lengthened hamstring day."},{"startTime":1966.4,"endTime":1968.851,"body":"And so say that ends up being on a Thursday."},{"startTime":1968.851,"endTime":1973.904,"body":"So you go Monday quad glute day, then hamstring glute day on a Thursday."},{"startTime":1974.424,"endTime":1976.555,"body":"you're doing completely different exercises."},{"startTime":1976.555,"endTime":1979.887,"body":"while your glutes are still taxed, your,"},{"startTime":1980.224,"endTime":1982.246,"body":"taking your quads out of the equation."},{"startTime":1982.246,"endTime":1987.353,"body":"So now we're doing things like RDLs, 45 degree hip extensions."},{"startTime":1988.286,"endTime":1997.031,"body":"You could, yeah, mean, though there's like leg curls, like you can throw leg curls in"},{"startTime":1988.286,"endTime":1997.031,"body":"there, things like that, but you're basically going to make that a more hamstring bias"},{"startTime":1997.031,"endTime":1997.582,"body":"day."},{"startTime":1997.582,"endTime":2005.056,"body":"And then from there, you can do a short overload day on the weekend, which your quads will"},{"startTime":1997.582,"endTime":2005.056,"body":"be recovered."},{"startTime":2005.056,"endTime":2008.078,"body":"So if you want to do something like a hip thrust, that would be a great way."},{"startTime":2008.078,"endTime":2010.039,"body":"Cause the hip thrust is going to include some quads."},{"startTime":2010.039,"endTime":2011.47,"body":"It's a short overload movement."},{"startTime":2011.47,"endTime":2012.771,"body":"It could be a glute bridge too."},{"startTime":2012.771,"endTime":2014.216,"body":"It doesn't have to be a hip thrust."},{"startTime":2014.216,"endTime":2022.471,"body":"You could throw in a lot of the cable stuff in there too, like the cable kickbacks for the"},{"startTime":2014.216,"endTime":2022.471,"body":"various regions of the glute, whether you go out to the side and you're hitting the"},{"startTime":2022.471,"endTime":2025.803,"body":"lateral glute, you could go straight back and hit the glute max."},{"startTime":2025.803,"endTime":2029.565,"body":"Although I think the glute max probably gets trained sufficiently with all of the other"},{"startTime":2025.803,"endTime":2029.565,"body":"stuff."},{"startTime":2029.565,"endTime":2038.09,"body":"And then you have the glute mead where you go out kind of at a 45 degree or 30 degree"},{"startTime":2029.565,"endTime":2038.09,"body":"angle, where it's not quite directly to the side, it's not quite directly back."},{"startTime":2038.451,"endTime":2040.648,"body":"You can also do a lot of kind of banded."},{"startTime":2040.648,"endTime":2041.899,"body":"work in there as well."},{"startTime":2041.899,"endTime":2044.308,"body":"You can hit the AB induction machine."},{"startTime":2044.308,"endTime":2054.956,"body":"So a lot of different kind of less fatiguing, but stimulative short overload movements"},{"startTime":2044.308,"endTime":2054.956,"body":"that we could throw in on that final day, which shouldn't cause a ton of overlapping"},{"startTime":2054.956,"endTime":2059.599,"body":"fatigue so that once you get back to that quad day at the beginning of the week, you have"},{"startTime":2054.956,"endTime":2059.599,"body":"you're ready to go."},{"startTime":2059.599,"endTime":2068.004,"body":"And so I think it's as simple as like you said, if you're willing to do this on an eight"},{"startTime":2059.599,"endTime":2068.004,"body":"day cycle, you can just flip those and throw the the the short overload day on the"},{"startTime":2068.004,"endTime":2068.9480000000003,"body":"Thursday."},{"startTime":2068.9480000000003,"endTime":2073.77,"body":"throw the next day on the Saturday and you're still ready to go again on Tuesday for the"},{"startTime":2068.9480000000003,"endTime":2073.77,"body":"next day."},{"startTime":2073.77,"endTime":2080.714,"body":"So I think that we kind of deviated away from exercise order here in quite an aggressive"},{"startTime":2073.77,"endTime":2080.714,"body":"manner."},{"startTime":2080.714,"endTime":2086.406,"body":"But I think that that makes sense as far as the structure of how you would arrange those"},{"startTime":2080.714,"endTime":2086.406,"body":"three sessions across the week."},{"startTime":2086.798,"endTime":2087.518,"body":"I love that."},{"startTime":2087.518,"endTime":2088.089,"body":"think."},{"startTime":2088.089,"endTime":2097.929,"body":"And then, you know, to your credit, I think the seven day is what most people will be much"},{"startTime":2088.089,"endTime":2097.929,"body":"more inclined to do, like even myself."},{"startTime":2097.929,"endTime":2098.28,"body":"Right."},{"startTime":2098.28,"endTime":2101.591,"body":"I have all the time in the world and that sort of thing relative."},{"startTime":2101.591,"endTime":2104.573,"body":"I just don't really like I like being on a calendar week."},{"startTime":2104.573,"endTime":2105.454,"body":"I do."},{"startTime":2105.454,"endTime":2111.365,"body":"I feel like it helps me so that, like, for example, Tuesdays are a very, very busy workday"},{"startTime":2105.454,"endTime":2111.365,"body":"for me."},{"startTime":2111.529,"endTime":2120.544,"body":"When I was working on a non-calendar week and Tuesday would be legs, like what would"},{"startTime":2111.529,"endTime":2120.544,"body":"already be a stressful day goes into like a, I don't even know if I wanna do this anymore"},{"startTime":2120.544,"endTime":2122.285,"body":"kind of day."},{"startTime":2122.285,"endTime":2127.728,"body":"So I think for various reasons, people like the calendar week, but I do like that."},{"startTime":2127.728,"endTime":2129.749,"body":"I mean, I think your answer was wonderful."},{"startTime":2129.749,"endTime":2140.074,"body":"And the whole reason I wanted to do this episode is that I think to do this glute"},{"startTime":2129.749,"endTime":2140.074,"body":"specialization well, it requires a really thought out programming approach."},{"startTime":2140.785,"endTime":2151.069,"body":"not have pretty significant overlapping fatigue, you know, significantly impairs your"},{"startTime":2140.785,"endTime":2151.069,"body":"performance and then prolonged ability to progress."},{"startTime":2151.069,"endTime":2152.379,"body":"Yeah, yeah, for sure."},{"startTime":2152.379,"endTime":2153.95,"body":"No, I agree completely."},{"startTime":2154.19,"endTime":2163.592,"body":"So as an exercise order here, think given that we've separated these days out into kind of"},{"startTime":2154.19,"endTime":2163.592,"body":"like two lengthen days and then a short day, I think that the exercise order is just"},{"startTime":2163.592,"endTime":2171.535,"body":"slightly less important here because all of those length and movements that you do are"},{"startTime":2163.592,"endTime":2171.535,"body":"going to be quite fatiguing and quite stimulative in their own right."},{"startTime":2171.535,"endTime":2181.157,"body":"And so whether you decide to start your day with the hip extension or the RDL or you"},{"startTime":2171.535,"endTime":2181.157,"body":"decide to start it with a step up or a reverse lunge or something like that."},{"startTime":2181.161,"endTime":2189.112,"body":"I don't think that that moves the needle as much as some of these other categories where I"},{"startTime":2181.161,"endTime":2189.112,"body":"think in the chest specialization, the exercise order was quite important."},{"startTime":2189.112,"endTime":2193.103,"body":"So the next one we're moving on to is proximity to failure."},{"startTime":2193.103,"endTime":2198.583,"body":"this one is going to be, as always, dependent upon how much volume you're doing."},{"startTime":2198.863,"endTime":2207.315,"body":"So if we take this model from chat GPT and we assume that similarly we might be doing"},{"startTime":2198.863,"endTime":2207.315,"body":"shit, even if it's not 45 sets a week."},{"startTime":2207.315,"endTime":2208.325,"body":"call it 30 sets."},{"startTime":2208.325,"endTime":2211.097,"body":"I mean, that's still a shit ton of volume for glutes."},{"startTime":2212.058,"endTime":2219.783,"body":"I think at that point, you know, you do have to have some of these sets that or the"},{"startTime":2212.058,"endTime":2219.783,"body":"majority of these lengthen sets that are not going to failure."},{"startTime":2220.404,"endTime":2230.511,"body":"I had a consult with a guy actually yesterday, and he is a low volume trainee, he prefers"},{"startTime":2220.404,"endTime":2230.511,"body":"to just go to the house and take everything to failure."},{"startTime":2230.512,"endTime":2234.774,"body":"And even though it's extremely low volume, and"},{"startTime":2236.049,"endTime":2240.582,"body":"And you would expect that because it's low volume that everything needs to be taken to the"},{"startTime":2236.049,"endTime":2240.582,"body":"house."},{"startTime":2240.582,"endTime":2250.928,"body":"I think that there's just an accumulated fatigue systemically across the body when you're"},{"startTime":2240.582,"endTime":2250.928,"body":"taking every single one of these lower body compounds to, you know, eyes bleeding, ears"},{"startTime":2250.928,"endTime":2254.85,"body":"popping type level of, of failure."},{"startTime":2254.85,"endTime":2262.905,"body":"And I was, you know, working to convince him that maybe some of these, some of these"},{"startTime":2254.85,"endTime":2262.905,"body":"really demanding movements you can get."},{"startTime":2262.937,"endTime":2269.713,"body":"all of the benefit or 95 % of the benefit by leaving a rep or two in the tank and not"},{"startTime":2262.937,"endTime":2269.713,"body":"having to take your body to that point."},{"startTime":2269.713,"endTime":2272.936,"body":"And I think that that applies even more significantly."},{"startTime":2272.936,"endTime":2276.67,"body":"So here when we're talking about trying to do glute specialization,"},{"startTime":2276.67,"endTime":2278.651,"body":"Yeah, because of it."},{"startTime":2278.731,"endTime":2281.913,"body":"I don't want to say a diminished recovery capacity."},{"startTime":2281.913,"endTime":2285.516,"body":"You have a diminished time that you need to be recovered for."},{"startTime":2285.516,"endTime":2287.497,"body":"That's really the limiting factor."},{"startTime":2287.497,"endTime":2295.482,"body":"You know, if if you were going to do like a 12 day cycle and you train glutes and then"},{"startTime":2287.497,"endTime":2295.482,"body":"Monday and you train them again on like Friday, you probably could take everything to the"},{"startTime":2295.482,"endTime":2295.752,"body":"house."},{"startTime":2295.752,"endTime":2301.185,"body":"But by Friday, we need to have we need to be on to recovery for your third session."},{"startTime":2301.432,"endTime":2302.302,"body":"Yeah."},{"startTime":2302.643,"endTime":2302.893,"body":"Yeah."},{"startTime":2302.893,"endTime":2314.441,"body":"I think that this, also is important to, to mention that the glutes are going to be"},{"startTime":2302.893,"endTime":2314.441,"body":"extremely sensitive to muscle damage."},{"startTime":2314.441,"endTime":2323.458,"body":"When you first start, like we've all experienced that situation where, you know, we've"},{"startTime":2314.441,"endTime":2323.458,"body":"been squatting, we've been RDL and we've been training our legs, but say we have a cycle"},{"startTime":2323.458,"endTime":2327.741,"body":"where we have no single leg Bulgarian split squat or lunges."},{"startTime":2327.741,"endTime":2330.118,"body":"We've just been doing like hacks and RDLs and stuff."},{"startTime":2330.118,"endTime":2335.998,"body":"then you throw in, you're like, okay, I'm going to do this new cycle and I'm going to"},{"startTime":2330.118,"endTime":2335.998,"body":"throw in some lunges or some Bulgarians or whatever."},{"startTime":2335.998,"endTime":2339.898,"body":"And you go and you do one set because you know that that's the right way to start."},{"startTime":2339.898,"endTime":2343.018,"body":"And you're still crippled sore for like three or four days."},{"startTime":2343.018,"endTime":2348.678,"body":"Like imagine starting this cycle where you're like, yeah, yeah, three sets of everything"},{"startTime":2343.018,"endTime":2348.678,"body":"totally to failure."},{"startTime":2348.678,"endTime":2349.758,"body":"Yeah, absolutely."},{"startTime":2349.758,"endTime":2359.138,"body":"You know, like you would just set yourself up to be completely crushed, be unable to train"},{"startTime":2349.758,"endTime":2359.138,"body":"for a number of days, definitely not within two or three days again."},{"startTime":2359.138,"endTime":2360.414,"body":"And so"},{"startTime":2360.58,"endTime":2371.039,"body":"This is a point where I think if you're just starting out going from not specializing in"},{"startTime":2360.58,"endTime":2371.039,"body":"glutes to specializing in glutes, you have to compensate somewhere."},{"startTime":2371.039,"endTime":2377.143,"body":"And so it could be proximity to failure where you keep the same amount of volume, but you"},{"startTime":2371.039,"endTime":2377.143,"body":"just make it really, really easy."},{"startTime":2377.164,"endTime":2382.008,"body":"Or it could be lower volumes where you're working still pretty hard."},{"startTime":2382.008,"endTime":2389.626,"body":"But with the repeated bout effect, what we notice is that that one set of lunges that"},{"startTime":2382.008,"endTime":2389.626,"body":"crippled you in the first week, it"},{"startTime":2389.626,"endTime":2391.567,"body":"barely makes you sore at all the second week."},{"startTime":2391.567,"endTime":2400.149,"body":"so you can add a second set to get a similar level of, of soreness, guess we're not"},{"startTime":2391.567,"endTime":2400.149,"body":"chasing soreness, but you know, it is a mitigating factor."},{"startTime":2400.149,"endTime":2406.491,"body":"So yeah, you do a second set gets you a similar level of soreness as the prior week, then"},{"startTime":2400.149,"endTime":2406.491,"body":"maybe the next week you can do a third set."},{"startTime":2406.491,"endTime":2415.724,"body":"whether it's increasing effort week to week, or it's increasing volume week to week, the"},{"startTime":2406.491,"endTime":2415.724,"body":"prudent approach would be to start somewhere that's less and then work your way"},{"startTime":2415.724,"endTime":2417.295,"body":"progressively to something that's more."},{"startTime":2417.295,"endTime":2425.336,"body":"Yeah, I mean, I think you just have to with this or you'll be so far behind the ball in"},{"startTime":2417.295,"endTime":2425.336,"body":"the program that you might even not be able to stick to it."},{"startTime":2425.652,"endTime":2426.402,"body":"Yeah, yeah."},{"startTime":2426.402,"endTime":2435.406,"body":"And I mean, the truth is, like, if you haven't been doing lunges or Bulgarians, even if"},{"startTime":2426.402,"endTime":2435.406,"body":"you decide you're going to leave five RIR in the tank, but you're going to do three sets,"},{"startTime":2435.726,"endTime":2437.027,"body":"you're going to be destroyed."},{"startTime":2437.027,"endTime":2439.198,"body":"Like, there's just no way around it."},{"startTime":2439.198,"endTime":2448.431,"body":"Those muscles and that the way they have to stabilize for single leg work compared to"},{"startTime":2439.198,"endTime":2448.431,"body":"bilateral work, it's just completely different because of the single leg nature."},{"startTime":2448.431,"endTime":2450.092,"body":"There's pelvic instability."},{"startTime":2450.092,"endTime":2455.214,"body":"And so the glutes are having to work extra hard to stabilize the pelvis in that split"},{"startTime":2450.092,"endTime":2455.214,"body":"stance."},{"startTime":2455.272,"endTime":2461.81,"body":"And so yeah, you're just gonna get a lot more glute focus anytime you switch a movement"},{"startTime":2455.272,"endTime":2461.81,"body":"from bilateral to unilateral."},{"startTime":2463.085,"endTime":2467.149,"body":"Yeah, I reverse lunges are always the one that gets me."},{"startTime":2468.191,"endTime":2469.692,"body":"the soreness from those."},{"startTime":2469.692,"endTime":2470.593,"body":"my God."},{"startTime":2470.593,"endTime":2476.529,"body":"Like I can I have like memories of like trying to go up and like just looking at the steps"},{"startTime":2470.593,"endTime":2476.529,"body":"being like, son of a bitch."},{"startTime":2476.529,"endTime":2479.604,"body":"I do not want to climb up these steps because they hurt so badly."},{"startTime":2479.604,"endTime":2480.395,"body":"Yeah, yeah."},{"startTime":2480.395,"endTime":2487.853,"body":"And when you get super duper sore in the glutes, there's like a systemic fatigue that"},{"startTime":2480.395,"endTime":2487.853,"body":"comes along with it."},{"startTime":2487.853,"endTime":2492.698,"body":"Like that incredible soreness, it's like, man, I gotta go walk to the toilet."},{"startTime":2492.698,"endTime":2496.052,"body":"and then I need to sit down on the toilet and then I need to get up from the toilet."},{"startTime":2496.052,"endTime":2501.858,"body":"Like every little thing that you do feels like a monumental task where normally in daily"},{"startTime":2496.052,"endTime":2501.858,"body":"life, you're just like."},{"startTime":2501.858,"endTime":2506.318,"body":"walk to the toilet, sit down in the toilet, stand up from the toilet, do this, do that,"},{"startTime":2501.858,"endTime":2506.318,"body":"whatever, no big deal."},{"startTime":2506.318,"endTime":2507.418,"body":"Everything becomes a thought."},{"startTime":2507.418,"endTime":2510.118,"body":"It's like, Oh, I need to brace for this or I need blah, blah, blah."},{"startTime":2510.118,"endTime":2511.689,"body":"Like it's just, it's really awful."},{"startTime":2511.689,"endTime":2512.309,"body":"All right."},{"startTime":2512.309,"endTime":2516.189,"body":"So the next one is lower volume in non-specialized areas."},{"startTime":2516.329,"endTime":2518.389,"body":"This is just a given across the board."},{"startTime":2518.389,"endTime":2527.469,"body":"mean, if you're going to be training glutes three times a week with higher volumes than"},{"startTime":2518.389,"endTime":2527.469,"body":"you're used to training with, especially with the systemic fatigue that comes with two"},{"startTime":2527.469,"endTime":2529.717,"body":"lower body days that are lengthened based."},{"startTime":2529.717,"endTime":2538.837,"body":"I mean, just that on its own is fatiguing, but then adding in a third lower body day in"},{"startTime":2529.717,"endTime":2538.837,"body":"there, you're just going to have to sacrifice upper body volume."},{"startTime":2539.037,"endTime":2541.797,"body":"And how you do that is kind of up to you."},{"startTime":2541.797,"endTime":2545.037,"body":"My thought would be that, you know, a five day a week program probably works."},{"startTime":2545.037,"endTime":2552.217,"body":"So you end up with two upper body days in there, but likely, you know, you want to keep"},{"startTime":2545.037,"endTime":2552.217,"body":"that volume on those upper body days down."},{"startTime":2552.217,"endTime":2553.397,"body":"It should be quite low."},{"startTime":2553.397,"endTime":2555.977,"body":"Like what is, what is our maintenance volume for a given muscle?"},{"startTime":2555.977,"endTime":2559.501,"body":"Eh, probably somewhere between two and"},{"startTime":2559.621,"endTime":2568.004,"body":"six sets depending on proximity to failure, exercise selection, training age, number of"},{"startTime":2559.621,"endTime":2568.004,"body":"factors go in there."},{"startTime":2568.004,"endTime":2574.345,"body":"But I would say two to six sets per muscle group of non-specialized areas is sufficient."},{"startTime":2574.346,"endTime":2581.018,"body":"So if you have two upper body days, that could literally be two sets of chest on one day"},{"startTime":2574.346,"endTime":2581.018,"body":"and two sets of chest on another day."},{"startTime":2581.018,"endTime":2585.589,"body":"And that gets you right into the middle of that kind of two to six maintenance range."},{"startTime":2585.973,"endTime":2587.664,"body":"Same thing for the other muscle groups too."},{"startTime":2587.664,"endTime":2592.396,"body":"You could probably ramp that up a little bit on back, but you probably don't have to."},{"startTime":2594.377,"endTime":2603.801,"body":"So yeah, think having some relatively short to the point upper body days and making the"},{"startTime":2594.377,"endTime":2603.801,"body":"majority of your focus the lower body days just makes the most sense."},{"startTime":2603.818,"endTime":2606.46,"body":"Yep, it's a little addition there."},{"startTime":2606.902,"endTime":2611.366,"body":"Allowing for extra for additional recovery capacity helps with that."},{"startTime":2611.561,"endTime":2612.081,"body":"Yeah."},{"startTime":2612.081,"endTime":2623.384,"body":"I was telling the guy that I consulted with yesterday about how, you know, there's studies"},{"startTime":2612.081,"endTime":2623.384,"body":"and case studies at least, don't know about proper research, but case studies of power"},{"startTime":2623.384,"endTime":2629.386,"body":"lifters that end up getting injured in some part of their body where they can't do one of"},{"startTime":2623.384,"endTime":2629.386,"body":"the movements."},{"startTime":2629.386,"endTime":2634.427,"body":"So like, imagine you got a lower body injury and you couldn't deadlift or squat, but you"},{"startTime":2629.386,"endTime":2634.427,"body":"can still bench."},{"startTime":2634.427,"endTime":2641.119,"body":"The case studies that show the bench performance just skyrocketing through the roof."},{"startTime":2641.119,"endTime":2649.216,"body":"people that have been training decades finally setting new PRs in the bench, all because"},{"startTime":2641.119,"endTime":2649.216,"body":"they stopped doing other stuff."},{"startTime":2649.216,"endTime":2655.041,"body":"Not because they started benching more necessarily, but because they opened up recovery"},{"startTime":2649.216,"endTime":2655.041,"body":"resources by doing less elsewhere."},{"startTime":2655.041,"endTime":2659.766,"body":"And the same idea needs to be applied here to any sort of specialization phase."},{"startTime":2659.766,"endTime":2660.856,"body":"Next one is frequency."},{"startTime":2660.856,"endTime":2662.807,"body":"We pretty much covered that already."},{"startTime":2662.807,"endTime":2675.28,"body":"I don't see a world in which you can do more than three times a week glutes unless the"},{"startTime":2662.807,"endTime":2675.28,"body":"majority of your days are short overload focused instead of length and focused."},{"startTime":2675.28,"endTime":2684.413,"body":"So I could imagine a scenario where maybe you have one lengthened exercise on a Monday and"},{"startTime":2675.28,"endTime":2684.413,"body":"then a bunch of short overload stuff."},{"startTime":2684.413,"endTime":2689.762,"body":"And then you have one lengthened exercise on a Friday with a bunch of short overload"},{"startTime":2684.413,"endTime":2689.762,"body":"stuff."},{"startTime":2689.762,"endTime":2694.605,"body":"And then you have more short overload stuff on Wednesday and Sunday or something like"},{"startTime":2689.762,"endTime":2694.605,"body":"that."},{"startTime":2694.605,"endTime":2705.738,"body":"like I could imagine a scenario in which you're doing glutes four times a week, but I"},{"startTime":2694.605,"endTime":2705.738,"body":"think that the, the critical nature of avoiding lengthened movements decreases the total"},{"startTime":2705.738,"endTime":2709.449,"body":"amount of quality exercises that you have to choose from."},{"startTime":2709.449,"endTime":2716.879,"body":"So I don't know that it's worth sacrificing all of these really great stimulative"},{"startTime":2709.449,"endTime":2716.879,"body":"lengthened movements just so that you can"},{"startTime":2716.879,"endTime":2719.604,"body":"train four days a week and do more short movements."},{"startTime":2719.557,"endTime":2730.486,"body":"So sorry guys, Aaron had some issues with the MacBook's reactions camera feature that"},{"startTime":2719.557,"endTime":2730.486,"body":"completely locked everything up and then I had to get out and things like that."},{"startTime":2731.227,"endTime":2735.081,"body":"jumping back into increasing volume on special areas."},{"startTime":2735.081,"endTime":2741.415,"body":"Well, no, I think we're on exercise selection, but, I do think given, given that I don't"},{"startTime":2735.081,"endTime":2741.415,"body":"think we need to touch much on exercise selection."},{"startTime":2741.415,"endTime":2749.559,"body":"Cause we've been touching on that consistently throughout the entire thing with the"},{"startTime":2741.415,"endTime":2749.559,"body":"balance between length and, shortened and the different days and stuff like that."},{"startTime":2749.559,"endTime":2753.632,"body":"So, well, I just wanted to note that that is one of the levers to pull."},{"startTime":2753.632,"endTime":2756.213,"body":"It's not one that we necessarily need to focus on here."},{"startTime":2756.213,"endTime":2760.365,"body":"So I think we can jump to, like you said, increase volume on special areas."},{"startTime":2760.365,"endTime":2763.465,"body":"And this again, I think is one that we've been."},{"startTime":2763.465,"endTime":2772.932,"body":"touching on over the course of this entire discussion, we increase the volume on the"},{"startTime":2763.465,"endTime":2772.932,"body":"specialized areas and decrease the volume on the non-specialized areas."},{"startTime":2772.932,"endTime":2782.138,"body":"What you'll notice in this exercise order or in the levers to pull order, I tried to put"},{"startTime":2772.932,"endTime":2782.138,"body":"them in order of importance, at least what the importance was for the chest"},{"startTime":2782.138,"endTime":2782.869,"body":"specialization."},{"startTime":2782.869,"endTime":2792.205,"body":"And they're a little bit different here, but the one thing that's the same between the two"},{"startTime":2782.869,"endTime":2792.205,"body":"is that lowering volume on the non-specialized areas"},{"startTime":2792.205,"endTime":2796.666,"body":"is more important than increasing the volume on the specialized areas."},{"startTime":2796.666,"endTime":2805.569,"body":"And this goes into what I was just talking about with the powerlifting example, where it's"},{"startTime":2796.666,"endTime":2805.569,"body":"not even like you have to increase your volume on the bench press."},{"startTime":2805.569,"endTime":2809.29,"body":"If you just stop deadlifting and squatting, your bench press will improve."},{"startTime":2809.29,"endTime":2817.692,"body":"And so the same thing here, it's like you could just cut everything else in your program,"},{"startTime":2809.29,"endTime":2817.692,"body":"but keep doing the same amount of glute work that you were doing."},{"startTime":2817.692,"endTime":2820.531,"body":"And it's likely that your glutes will respond simply."},{"startTime":2820.531,"endTime":2823.084,"body":"by the fact that you're opening up recovery resources."},{"startTime":2823.084,"endTime":2833.215,"body":"So this goal of increasing volume on these specialized areas, while vital and important,"},{"startTime":2823.084,"endTime":2833.215,"body":"is secondary to lowering the volume on the non-specialized areas, which I just think is"},{"startTime":2833.215,"endTime":2842.505,"body":"very important to mention because we don't want anybody to try and do a specialization"},{"startTime":2833.215,"endTime":2842.505,"body":"cycle like this without first lowering those volume on the non-specialized areas."},{"startTime":2842.946,"endTime":2850.049,"body":"Yeah, it just becomes a little bit impractical and it ends up being one of those things"},{"startTime":2842.946,"endTime":2850.049,"body":"where it's like where you draw the line, right?"},{"startTime":2850.049,"endTime":2859.872,"body":"Or I'm sure you probably get this request a lot is people will wanna do like a"},{"startTime":2850.049,"endTime":2859.872,"body":"specialization on like glutes, delts and chest, right?"},{"startTime":2859.872,"endTime":2866.284,"body":"Or they try and shove too much into one single kind of training block in that approach."},{"startTime":2866.631,"endTime":2867.291,"body":"Yeah, for sure."},{"startTime":2867.291,"endTime":2872.685,"body":"The data-driven guys have talked about splitting the body into thirds and doing"},{"startTime":2867.291,"endTime":2872.685,"body":"specializations that way."},{"startTime":2872.685,"endTime":2882.911,"body":"So in one sense, you could do two or three muscle groups specialized, but it becomes"},{"startTime":2872.685,"endTime":2882.911,"body":"significantly less specialized when you're choosing multiple muscle groups."},{"startTime":2882.911,"endTime":2885.132,"body":"we're not talking about doing a..."},{"startTime":2886.133,"endTime":2888.024,"body":"That is not the goal of this discussion."},{"startTime":2888.024,"endTime":2894.053,"body":"Our discussion here is about specializing in the glutes, and thus they become the sole"},{"startTime":2888.024,"endTime":2894.053,"body":"focus of specialization."},{"startTime":2894.053,"endTime":2896.874,"body":"And therefore everything else kind of moves on to the back burner."},{"startTime":2896.874,"endTime":2906.286,"body":"The interesting thing about glute specialization though, is that by proxy, you're almost"},{"startTime":2896.874,"endTime":2906.286,"body":"sort of also doing a lower body specialization because you're having two full lower body"},{"startTime":2906.286,"endTime":2909.037,"body":"days with length and overload movements, et cetera."},{"startTime":2909.157,"endTime":2916.599,"body":"You, just cannot separate the way in which glutes are linked to the quads and the"},{"startTime":2909.157,"endTime":2916.599,"body":"hamstrings."},{"startTime":2917.673,"endTime":2918.38,"body":"All right."},{"startTime":2918.38,"endTime":2922.161,"body":"And then the last section here is, adding intensity techniques."},{"startTime":2922.161,"endTime":2923.422,"body":"And so I think."},{"startTime":2923.422,"endTime":2932.825,"body":"If you followed our work here, you know that we are not huge fans of promoting intensity"},{"startTime":2923.422,"endTime":2932.825,"body":"techniques on these big demanding lengthened movements."},{"startTime":2932.825,"endTime":2943.047,"body":"like imagine, you know, doing a Bulgarian split squat and thinking you're about to do like"},{"startTime":2932.825,"endTime":2943.047,"body":"my O reps on it, where you're going to, you know, do a set of 15 and then you're going to"},{"startTime":2943.047,"endTime":2945.482,"body":"do sets of three until you get to 15 again."},{"startTime":2945.482,"endTime":2951.551,"body":"I literally like it, it, it makes my brain mushed up and"},{"startTime":2951.551,"endTime":2955.072,"body":"completely unable to process what that would even feel like."},{"startTime":2955.713,"endTime":2963.086,"body":"so I think intensity techniques, especially on the two days that are more focused on"},{"startTime":2955.713,"endTime":2963.086,"body":"lengthened work, where we have the lengthened quad day with glutes and the lengthened"},{"startTime":2963.086,"endTime":2964.716,"body":"hamstring day with glutes."},{"startTime":2965.377,"endTime":2968.158,"body":"there's just no reason to do anything but straight sets there."},{"startTime":2968.158,"endTime":2977.101,"body":"And to even double down on that, we mentioned earlier, avoiding, you know, failure, if"},{"startTime":2968.158,"endTime":2977.101,"body":"you're going to be doing higher volumes of these movements, which just completely"},{"startTime":2977.101,"endTime":2980.834,"body":"eliminates the possibility of even doing intensity techniques on those movements."},{"startTime":2980.834,"endTime":2987.609,"body":"I think to play a little bit of ball, think on the short overload day, you could probably"},{"startTime":2980.834,"endTime":2987.609,"body":"get away with some."},{"startTime":2987.609,"endTime":2988.729,"body":"That's where I was going to go next."},{"startTime":2988.729,"endTime":2993.009,"body":"So I think on the short overload day, you absolutely can add intensity techniques."},{"startTime":2993.009,"endTime":3000.849,"body":"could, because the movements are short overload, they're a great opportunity to"},{"startTime":2993.009,"endTime":3000.849,"body":"potentially use partials there if you so desire."},{"startTime":3000.849,"endTime":3011.389,"body":"The problem with doing partials is that you're then essentially taking a short overload"},{"startTime":3000.849,"endTime":3011.389,"body":"movement and training the lengthened range of that movement, which then almost makes the"},{"startTime":3011.389,"endTime":3014.109,"body":"short overload day into a slightly more damaging day."},{"startTime":3014.109,"endTime":3015.593,"body":"So I almost like"},{"startTime":3015.593,"endTime":3022.293,"body":"prefer to have the short overload day really focus on the short position."},{"startTime":3022.293,"endTime":3027.053,"body":"So I'm talking about like, you if you're doing a hip thrust, you're pausing at the top of"},{"startTime":3022.293,"endTime":3027.053,"body":"the rep."},{"startTime":3027.053,"endTime":3033.013,"body":"If you're doing a glute kickback with the cable, you're pausing at the contracted"},{"startTime":3027.053,"endTime":3033.013,"body":"position."},{"startTime":3033.013,"endTime":3037.273,"body":"You're not trying to overemphasize the stretch of those positions at all."},{"startTime":3037.273,"endTime":3042.433,"body":"You're doing something like a 45 degree hip extension if that ends up on your short"},{"startTime":3037.273,"endTime":3042.433,"body":"overload day."},{"startTime":3042.433,"endTime":3052.036,"body":"You're likely going to be pausing at the top of the rep and focusing really on squeezing"},{"startTime":3042.433,"endTime":3052.036,"body":"the glutes at the top, as opposed to the way I would perform that movement lengthened"},{"startTime":3052.036,"endTime":3059.578,"body":"would be more piston style where you stretch at the bottom and then you explode up, but"},{"startTime":3052.036,"endTime":3059.578,"body":"don't pause at the top and waste energy there."},{"startTime":3059.578,"endTime":3067.72,"body":"This is really the opposite approach here in this glute specialization cycle is for these"},{"startTime":3059.578,"endTime":3067.72,"body":"short overload movements, we want to emphasize the short position."},{"startTime":3068.5,"endTime":3071.055,"body":"So there could even be rationale for doing"},{"startTime":3071.055,"endTime":3072.386,"body":"short partials."},{"startTime":3072.386,"endTime":3075.539,"body":"So maybe you even avoid the length and position completely."},{"startTime":3075.539,"endTime":3084.396,"body":"Like I can imagine a banded movement or a cable kick back type movement where you don't"},{"startTime":3075.539,"endTime":3084.396,"body":"even let the leg come in front of the body at all."},{"startTime":3084.396,"endTime":3086.298,"body":"You stay everything behind the body."},{"startTime":3086.298,"endTime":3091.582,"body":"So you're really just oscillating in a smaller range of motion where the short position is"},{"startTime":3086.298,"endTime":3091.582,"body":"emphasized."},{"startTime":3091.582,"endTime":3098.468,"body":"And so I think that especially if you're going to be training glutes three times a week"},{"startTime":3091.582,"endTime":3098.468,"body":"and you have these two days that are going to be more damaging with the length and"},{"startTime":3098.468,"endTime":3100.239,"body":"movements, it is"},{"startTime":3100.239,"endTime":3106.011,"body":"extra important to more emphasize the short position on the day that's meant to emphasize"},{"startTime":3100.239,"endTime":3106.011,"body":"the short position."},{"startTime":3106.164,"endTime":3109.413,"body":"actually use the short position like it's intended to."},{"startTime":3109.413,"endTime":3110.147,"body":"Right, exactly."},{"startTime":3110.147,"endTime":3114.316,"body":"Instead of trying to make the short position into just another version of a lengthened"},{"startTime":3110.147,"endTime":3114.316,"body":"movement."},{"startTime":3114.796,"endTime":3117.074,"body":"Yeah, really, really well."},{"startTime":3117.592,"endTime":3120.734,"body":"So that takes us through the different levers to pull."},{"startTime":3123.236,"endTime":3128.299,"body":"the next question was, you know, why there's a good reason to rely more on short overload"},{"startTime":3123.236,"endTime":3128.299,"body":"exercises."},{"startTime":3128.299,"endTime":3133.312,"body":"I think we pretty much just covered that there's really no reason to delve into that much"},{"startTime":3128.299,"endTime":3133.312,"body":"more."},{"startTime":3134.263,"endTime":3140.007,"body":"the next reason, discussion point is using variation versus fewer exercises."},{"startTime":3140.007,"endTime":3146.011,"body":"And so, we had a brief, you know, off camera discussion about this before the episode"},{"startTime":3140.007,"endTime":3146.011,"body":"where."},{"startTime":3146.107,"endTime":3157.176,"body":"We talked about that study in the chest specialization episode where they took four"},{"startTime":3146.107,"endTime":3157.176,"body":"different leg exercises and compared that to a group that was doing just squatting."},{"startTime":3157.176,"endTime":3167.264,"body":"So I think one group was doing just Smith machine squats and the other group was doing"},{"startTime":3157.176,"endTime":3167.264,"body":"like Smith machine squats, lunges, deadlifts, and like press or something like that."},{"startTime":3167.264,"endTime":3175.621,"body":"I think there was four different exercises and they found significantly better hypertrophy"},{"startTime":3167.264,"endTime":3175.621,"body":"across the full muscle with the variation and"},{"startTime":3175.621,"endTime":3177.412,"body":"So I think that's kind of a given here as well."},{"startTime":3177.412,"endTime":3190.537,"body":"Like if you have the choice of doing two exercises for five sets each or doing five"},{"startTime":3177.412,"endTime":3190.537,"body":"exercises for two sets each, you'd probably be better off doing five for two as long as"},{"startTime":3190.537,"endTime":3195.099,"body":"there are sufficient exercises that you consider viable and stimulative."},{"startTime":3195.17,"endTime":3201.772,"body":"I would really like to double down on what Brian just said, consider viable and in"},{"startTime":3195.17,"endTime":3201.772,"body":"stimulative."},{"startTime":3201.772,"endTime":3211.746,"body":"I think in pursuit of specialization, people go down the variation tree and end up in"},{"startTime":3201.772,"endTime":3211.746,"body":"variation for the sake of variation."},{"startTime":3212.566,"endTime":3214.827,"body":"and I think that is an incorrect approach."},{"startTime":3214.827,"endTime":3221.179,"body":"If there's still additional variation where you have a quality connection, you get a good"},{"startTime":3214.827,"endTime":3221.179,"body":"stimulus."},{"startTime":3221.179,"endTime":3222.23,"body":"But if you end up doing"},{"startTime":3222.23,"endTime":3226.4,"body":"It's just something you saw just because you need another exercise."},{"startTime":3226.4,"endTime":3231.676,"body":"I think it's an incorrect and less productive choice in doing so."},{"startTime":3231.721,"endTime":3233.712,"body":"Yep, yep, fully agree."},{"startTime":3234.253,"endTime":3236.784,"body":"And then the last section here is just putting it all together."},{"startTime":3236.784,"endTime":3250.543,"body":"you know, in the chest episode, there were a number of different options of ways you could"},{"startTime":3236.784,"endTime":3250.543,"body":"organize your split, different ways, you know, to create variation through the"},{"startTime":3250.543,"endTime":3251.523,"body":"programming."},{"startTime":3251.523,"endTime":3257.905,"body":"And I think that we've pretty much from the very beginning been quite staunch."},{"startTime":3257.905,"endTime":3267.713,"body":"in our position that we believe, you know, the best structure here is the two lengthened"},{"startTime":3257.905,"endTime":3267.713,"body":"days with the one short day, whether that's in the middle, if you have a eight day"},{"startTime":3267.713,"endTime":3272.046,"body":"calendar week, or whether that's at the end, if you have a seven day calendar week."},{"startTime":3272.287,"endTime":3279.332,"body":"And then kind of the last piece of this is what you do with volume over the cycle."},{"startTime":3279.332,"endTime":3287.783,"body":"And we sort of touched on that briefly at one point where we were talking about proximity"},{"startTime":3279.332,"endTime":3287.783,"body":"to failure and how you can't just go ham on"},{"startTime":3287.783,"endTime":3291.704,"body":"four sets of lunges the first time you put lunges in your program."},{"startTime":3291.845,"endTime":3295.066,"body":"So there does need to be some sort of escalation here."},{"startTime":3295.206,"endTime":3312.353,"body":"And while I think the escalation of the lengthened work, like the lunges example, is"},{"startTime":3295.206,"endTime":3312.353,"body":"really just necessary out of the fact that you don't want to end up too sore."},{"startTime":3312.353,"endTime":3317.149,"body":"It's not really part of let's grow the glutes by escalating volume of lunges."},{"startTime":3317.149,"endTime":3324.785,"body":"I think with the lunges and with the length and stuff, you escalate only as a means of"},{"startTime":3317.149,"endTime":3324.785,"body":"mitigating excessive soreness."},{"startTime":3324.785,"endTime":3332.67,"body":"Whereas escalating volume on the short overload day might serve a bit more of a purpose,"},{"startTime":3324.785,"endTime":3332.67,"body":"which is kind of the same way we approach the chest specialization cycle."},{"startTime":3332.67,"endTime":3341.337,"body":"And what I had mentioned in the chest is you could two or three times the volume over the"},{"startTime":3332.67,"endTime":3341.337,"body":"course of a cycle just on the short overload movements."},{"startTime":3341.337,"endTime":3345.297,"body":"So it's a little bit different."},{"startTime":3345.297,"endTime":3348.768,"body":"on this example, because we only have one day that short overload."},{"startTime":3348.768,"endTime":3357.07,"body":"So if you're going to escalate volume to two to three times the volume on the short"},{"startTime":3348.768,"endTime":3357.07,"body":"overload day, you're looking at spending two to three times as long in the gym each day."},{"startTime":3357.07,"endTime":3361.331,"body":"Whereas on the chest day, we were like, you you're splitting that across two different"},{"startTime":3357.07,"endTime":3361.331,"body":"days."},{"startTime":3361.331,"endTime":3368.905,"body":"Your sessions are only getting, getting half as long if you escalate volume across the"},{"startTime":3361.331,"endTime":3368.905,"body":"cycle or rather one and a half times as long."},{"startTime":3370.105,"endTime":3373.926,"body":"So here, you know, you do want to be conscious about how much you're escalating volume."},{"startTime":3373.926,"endTime":3380.946,"body":"And so maybe it's a combination of both escalating volume and escalating effort on these"},{"startTime":3373.926,"endTime":3380.946,"body":"short overload movements."},{"startTime":3380.946,"endTime":3387.506,"body":"So instead of just being like, okay, I did three sets of glute med kickbacks this week,"},{"startTime":3380.946,"endTime":3387.506,"body":"then next week I'm to do four, the next week I'm going to do five, the next week I'm going"},{"startTime":3387.506,"endTime":3388.406,"body":"to do six."},{"startTime":3388.406,"endTime":3391.677,"body":"And suddenly you're just doing glute med kickbacks until the cows come home."},{"startTime":3391.677,"endTime":3395.217,"body":"Maybe instead it's about increasing some intensity too."},{"startTime":3395.217,"endTime":3399.801,"body":"it's like, you know, week one is three sets to two RIR and then it's"},{"startTime":3399.809,"endTime":3408.752,"body":"three sets to one RIR and then it's four sets to two RIR and then it's four sets to one"},{"startTime":3399.809,"endTime":3408.752,"body":"RIR and then it's five sets to one RIR and then five sets to zero RIR."},{"startTime":3408.752,"endTime":3419.727,"body":"And so you're kind of combining in some manner the increase of effort with the increase of"},{"startTime":3408.752,"endTime":3419.727,"body":"volume so that you're kind of balancing those and your training days don't have to become"},{"startTime":3419.727,"endTime":3421.008,"body":"two or three times as long."},{"startTime":3421.008,"endTime":3422.54,"body":"so so well put."},{"startTime":3423.663,"endTime":3430.495,"body":"Is there anything you think on the back end of this one that we maybe missed, glossed over"},{"startTime":3423.663,"endTime":3430.495,"body":"a little bit too quickly?"},{"startTime":3431.318,"endTime":3431.977,"body":"Or?"},{"startTime":3431.977,"endTime":3435.278,"body":"exercise selection, like the different exercises that you could choose."},{"startTime":3435.278,"endTime":3445.591,"body":"Because I think that if we're like when we talk about the short overload movements, we"},{"startTime":3435.278,"endTime":3445.591,"body":"didn't really get into the nitty gritty too much on what specific ones you could choose."},{"startTime":3445.591,"endTime":3450.563,"body":"Like I mentioned, you know, cable movements and banded movements and hip thrusts and stuff"},{"startTime":3445.591,"endTime":3450.563,"body":"like that."},{"startTime":3450.563,"endTime":3453.815,"body":"But if we're going to actually, you know, go through and create."},{"startTime":3453.815,"endTime":3457.296,"body":"Provide you guys different options of movements that you can choose from."},{"startTime":3457.872,"endTime":3465.914,"body":"I really think that on the short overload day, you know, you need to get a little bit"},{"startTime":3457.872,"endTime":3465.914,"body":"creative and you have an opportunity to use some movements that maybe kind of excite you"},{"startTime":3465.914,"endTime":3468.075,"body":"that you see on Instagram or something like that."},{"startTime":3468.075,"endTime":3473.636,"body":"So I think on the short overload day, the most obvious ones are going to be hip thrusts"},{"startTime":3468.075,"endTime":3473.636,"body":"and glute bridges."},{"startTime":3474.397,"endTime":3478.078,"body":"Hip thrust just being a longer range of motion, glute bridge."},{"startTime":3478.198,"endTime":3480.818,"body":"Hip thrust is going to cause a little bit more muscle damage than a glute bridge."},{"startTime":3480.818,"endTime":3486.98,"body":"So my inclination would be to focus more on the glute bridges with the smaller range of"},{"startTime":3480.818,"endTime":3486.98,"body":"motion focusing on the top of the rep."},{"startTime":3487.272,"endTime":3489.752,"body":"Um, so I think that's a good choice there."},{"startTime":3489.752,"endTime":3493.632,"body":"The cable kickbacks I referenced, you can go straight back for the glute max."},{"startTime":3493.632,"endTime":3499.912,"body":"You can go out to the side for lateral glute, or you can go kind of 45 or 30 degrees for,"},{"startTime":3493.632,"endTime":3499.912,"body":"for glute mead."},{"startTime":3499.912,"endTime":3506.732,"body":"Uh, the glute mead and the lateral glute definitely get less stimulus unless you train"},{"startTime":3499.912,"endTime":3506.732,"body":"them directly."},{"startTime":3506.732,"endTime":3515.452,"body":"So when you're doing your split squats, your lunges, your leg presses, your RDLs, most of"},{"startTime":3506.732,"endTime":3515.452,"body":"these movements are going to focus more on your glute max."},{"startTime":3515.484,"endTime":3523.129,"body":"So by doing some of these more lateral based glute movements that obviously have to be"},{"startTime":3515.484,"endTime":3523.129,"body":"done single leg because you're kind of moving out to the side of your body."},{"startTime":3523.209,"endTime":3531.775,"body":"I think that's where a lot of value lies when it comes to specializing in glutes, just"},{"startTime":3523.209,"endTime":3531.775,"body":"because that area doesn't get trained sufficiently otherwise."},{"startTime":3531.964,"endTime":3535.098,"body":"A lot of the same movements can be done with bands."},{"startTime":3535.098,"endTime":3544.634,"body":"So for people that don't have cables, we've been incorporating a lot of kind of banded AB"},{"startTime":3535.098,"endTime":3544.634,"body":"duction type movements where the leg is moving out away from the body."},{"startTime":3544.984,"endTime":3546.664,"body":"that works quite well."},{"startTime":3546.985,"endTime":3551.046,"body":"You can use the ABduction machine if you have access to one of those."},{"startTime":3551.046,"endTime":3558.608,"body":"If you do not, you can put bands around your thighs and you can ABduct in a seated"},{"startTime":3551.046,"endTime":3558.608,"body":"position, kind of emulate that machine with bands."},{"startTime":3561.629,"endTime":3568.031,"body":"Yeah, I mean, I think, you know, when we get into the short overload options, those are"},{"startTime":3561.629,"endTime":3568.031,"body":"the primary ones that I would focus on."},{"startTime":3568.031,"endTime":3569.743,"body":"Am I missing any obvious ones?"},{"startTime":3569.743,"endTime":3580.3,"body":"The only thing that came to mind was like the unilateral forms of like the the glute"},{"startTime":3569.743,"endTime":3580.3,"body":"bridge and those sorts of things but the hard thing is so much of the lateral and in mead"},{"startTime":3580.3,"endTime":3589.85,"body":"related stuff is going to be unilateral anyway it just becomes time prohibitive if you're"},{"startTime":3580.3,"endTime":3589.85,"body":"doing five unilateral exercises."},{"startTime":3589.85,"endTime":3590.94,"body":"Yeah, for sure."},{"startTime":3590.94,"endTime":3599.383,"body":"And then there's a new exercise that Brett Contreras just put out on Instagram a couple of"},{"startTime":3590.94,"endTime":3599.383,"body":"weeks ago called the dumbbell kneeling hip raise."},{"startTime":3600.183,"endTime":3602.444,"body":"And I actually thought it looked pretty cool."},{"startTime":3602.444,"endTime":3608.515,"body":"And I programmed it for one of the programs at Paragon, just to kind of get some feedback"},{"startTime":3602.444,"endTime":3608.515,"body":"from people and see what they think about it."},{"startTime":3608.515,"endTime":3612.926,"body":"And so it's appearing for the first time on Thursday this week."},{"startTime":3613.327,"endTime":3614.957,"body":"We just started a new cycle at Paragon."},{"startTime":3614.957,"endTime":3617.977,"body":"So if anyone wants to jump on, but anyways,"},{"startTime":3617.977,"endTime":3627.083,"body":"that, that exercise, you probably just want to go to Brett's page and check it out, but"},{"startTime":3617.977,"endTime":3627.083,"body":"you're kind of kneeling on a bench with one leg, almost as if you were going to do a one"},{"startTime":3627.083,"endTime":3628.653,"body":"arm dumbbell row."},{"startTime":3628.734,"endTime":3641.932,"body":"But then once that arm is hanging down long from your shoulder, instead of rowing it up,"},{"startTime":3628.734,"endTime":3641.932,"body":"instead, you just rotate your hip up to the side of the leg that's kneeling on the bench."},{"startTime":3641.932,"endTime":3644.974,"body":"So the leg that's off is in the same"},{"startTime":3645.18,"endTime":3651.44,"body":"The leg that's off that's planted on the ground is the same leg that is in the hand of the"},{"startTime":3645.18,"endTime":3651.44,"body":"dumbbell."},{"startTime":3651.44,"endTime":3654.2,"body":"And then you're going to rotate your hip up."},{"startTime":3654.42,"endTime":3656.84,"body":"It's actually a lengthened overload movement."},{"startTime":3656.84,"endTime":3666.76,"body":"So even though it's an isolation movement for the glute, it is lengthened overload in that"},{"startTime":3656.84,"endTime":3666.76,"body":"it's almost like doing the bottom of an RDL over and over and over again."},{"startTime":3667.04,"endTime":3669.82,"body":"So I'm really curious to see how people feel about that."},{"startTime":3669.82,"endTime":3675.316,"body":"But I think that that has potential to be a really nice addition into a glute"},{"startTime":3669.82,"endTime":3675.316,"body":"specialization cycle as well."},{"startTime":3675.329,"endTime":3675.99,"body":"I saw that."},{"startTime":3675.99,"endTime":3683.854,"body":"thought it was like pretty innovative and and looked to be worthwhile of people, you know,"},{"startTime":3675.99,"endTime":3683.854,"body":"attempting to use and put in."},{"startTime":3683.854,"endTime":3690.668,"body":"I feel like in this day and age, we don't get too many new kind of like true innovative"},{"startTime":3683.854,"endTime":3690.668,"body":"innovations on things like sure."},{"startTime":3690.668,"endTime":3692.658,"body":"People do like the stupid."},{"startTime":3692.759,"endTime":3694.46,"body":"Sorry, I shouldn't say stupid."},{"startTime":3694.46,"endTime":3703.204,"body":"The different way of doing the like unilateral cable row kneeling and stuff, which I"},{"startTime":3694.46,"endTime":3703.204,"body":"wouldn't call nearly as innovative as this."},{"startTime":3703.204,"endTime":3704.525,"body":"I saw that and."},{"startTime":3704.661,"endTime":3709.707,"body":"For full disclosure, I'm not a very big Brett Contreras fan, you give credit where"},{"startTime":3704.661,"endTime":3709.707,"body":"credit's due."},{"startTime":3709.707,"endTime":3711.471,"body":"I thought that was pretty solid."},{"startTime":3711.708,"endTime":3713.121,"body":"Yeah, I thought it looked pretty good too."},{"startTime":3713.121,"endTime":3716.157,"body":"So I'm excited to get some feedback from people on that."},{"startTime":3716.157,"endTime":3722.298,"body":"But yeah, I think that that's more or less kind of wraps up the episode on Glutes here."},{"startTime":3722.785,"endTime":3724.225,"body":"Yeah, I think this is really, really helpful."},{"startTime":3724.225,"endTime":3726.665,"body":"Like I said, we got some questions about it."},{"startTime":3726.665,"endTime":3740.785,"body":"I've had numerous conversations about it and it's definitely being done a lot, but I think"},{"startTime":3726.665,"endTime":3740.785,"body":"it's a lot of people are doing it, but using almost like exclusively short overload"},{"startTime":3740.785,"endTime":3743.925,"body":"exercises to build the specialization."},{"startTime":3743.925,"endTime":3749.356,"body":"And it's just a trade off in really stimulus per set invested into it."},{"startTime":3749.356,"endTime":3753.92,"body":"Brian, as always, when it comes to talking about programming, you hit a home run."},{"startTime":3753.92,"endTime":3757.68,"body":"So hopefully people get a lot of value out of this one, as I do think they will."},{"startTime":3757.895,"endTime":3759.349,"body":"Yeah, for sure man, great conversation."},{"startTime":3759.349,"endTime":3762.198,"body":"We'll be back next week with another episode."},{"startTime":3762.198,"endTime":3763.315,"body":"Yep, see you guys."}]}