{"version":"1.0.0","segments":[{"startTime":26.9,"endTime":27.931,"body":"What is going on, guys?"},{"startTime":27.931,"endTime":29.381999999999998,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.381999999999998,"endTime":31.594,"body":"This is episode one hundred eighty eight."},{"startTime":31.594,"endTime":35.277,"body":"And today, Brian and I are talking quality volume."},{"startTime":35.277,"endTime":40.22,"body":"So this stems from a common conversation in the fitness space around junk volume."},{"startTime":40.22,"endTime":41.301,"body":"How much is too much?"},{"startTime":41.301,"endTime":42.602000000000004,"body":"How much is too little?"},{"startTime":42.602000000000004,"endTime":49.527,"body":"So we have a lot of bullet points listed out on this topic and we are going to cover it at"},{"startTime":42.602000000000004,"endTime":49.527,"body":"depth before we dive into today's topic."},{"startTime":49.527,"endTime":53.31,"body":"As always, Brian, can you kick us off with some updates, please?"},{"startTime":53.582,"endTime":55.792,"body":"Yeah, just one really quick update today."},{"startTime":55.792,"endTime":59.993,"body":"Um, I just got back from my bike trip with the boys out in Western Colorado."},{"startTime":59.993,"endTime":64.995,"body":"I mentioned this on the last episode in the updates, but, uh, it was a great trip."},{"startTime":64.995,"endTime":77.088,"body":"went out Thursday, got a really sick, like two hour ride in a Thursday afternoon over on"},{"startTime":64.995,"endTime":77.088,"body":"the, was, it's a cool route, the rabbit Valley that basically the route crosses over into"},{"startTime":77.088,"endTime":80.469,"body":"Utah for a little while and then circles back through back into Colorado."},{"startTime":80.469,"endTime":83.45,"body":"So you get to kind of cross the state border without even realizing it."},{"startTime":83.45,"endTime":86.971,"body":"beautiful, beautiful terrain, tons of canyons and stuff."},{"startTime":86.971,"endTime":97.836,"body":"ah And one of the interesting things that I think spans like all of the rides we did over"},{"startTime":86.971,"endTime":97.836,"body":"this weekend, because we did three different locations around Western Colorado, is that"},{"startTime":97.836,"endTime":101.448,"body":"the terrain when you get out into the middle of nowhere, it looks surreal."},{"startTime":101.448,"endTime":104.099,"body":"Like it looks like it was the bottom of the ocean."},{"startTime":104.099,"endTime":107.63,"body":"And I'm sure it was like millions of years ago, I'm sure that was the bottom of the ocean."},{"startTime":107.63,"endTime":111.69,"body":"And now it's this desolate dry land that barely gets any water."},{"startTime":111.69,"endTime":116.611,"body":"The precipitation is under 10 inches a year, and that includes rain and the little bit of"},{"startTime":111.69,"endTime":116.611,"body":"snow that they get."},{"startTime":116.611,"endTime":128.174,"body":"But you look at some of these these like stalagmite is the wrong the wrong term, because"},{"startTime":116.611,"endTime":128.174,"body":"it's not that it's not in a cave, but it's these insane rock structures that are sticking"},{"startTime":128.174,"endTime":132.536,"body":"up hundreds and hundreds of feet in the middle of nowhere."},{"startTime":132.536,"endTime":134.856,"body":"And then it just like drops straight off."},{"startTime":134.856,"endTime":140.998,"body":"And you can see all of the erosion on all of the rock from the millions of years uh over"},{"startTime":134.856,"endTime":140.998,"body":"time."},{"startTime":140.998,"endTime":141.858,"body":"It's just"},{"startTime":141.986,"endTime":150.429,"body":"It's so surreal and so crazy to be out there biking and literally see nothing except rock"},{"startTime":141.986,"endTime":150.429,"body":"walls and nature everywhere you look."},{"startTime":150.43,"endTime":156.472,"body":"It was very grounding and just one of the reasons I love this trip so much every year."},{"startTime":156.713,"endTime":163.035,"body":"then beyond that, like I got a bunch of exercise, so no resistance training, but three big"},{"startTime":156.713,"endTime":163.035,"body":"days of biking."},{"startTime":163.035,"endTime":165.036,"body":"One of the days was a double day."},{"startTime":165.236,"endTime":169.688,"body":"So we did like a three hour ride in the morning and then like a one hour ride in the"},{"startTime":165.236,"endTime":169.688,"body":"afternoon."},{"startTime":170.126,"endTime":174.649,"body":"Ate a bunch of good food, drank some beers, hung out, laughed a lot."},{"startTime":174.649,"endTime":177.45,"body":"Just really, you know, nice rejuvenating trip."},{"startTime":177.45,"endTime":183.904,"body":"And then came back Sunday, hadn't lifted in a few days, had the itch, hit my, uh my torso"},{"startTime":177.45,"endTime":183.904,"body":"session."},{"startTime":183.904,"endTime":190.588,"body":"So chest and back on Sunday, just walked yesterday, did like 20,000 steps, didn't really"},{"startTime":183.904,"endTime":190.588,"body":"feel like doing anything structured."},{"startTime":190.588,"endTime":197.522,"body":"And now today I feel like I'll be kind of right back into the mix, hit a leg session"},{"startTime":190.588,"endTime":197.522,"body":"probably, and get back into biking the next day and whatever."},{"startTime":197.522,"endTime":198.136,"body":"So."},{"startTime":198.136,"endTime":201.948,"body":"Really cool trip, lots of travel coming up this month in general."},{"startTime":201.948,"endTime":203.939,"body":"Kim leaves for Miami in a couple days."},{"startTime":203.939,"endTime":209.032,"body":"So I'll be solo dadding for the weekend again as she goes to the Rufus concert with her"},{"startTime":203.939,"endTime":209.032,"body":"girls."},{"startTime":209.032,"endTime":216.036,"body":"And then the next weekend, we all traveled to Moab, which is in like Eastern Utah, kind of"},{"startTime":209.032,"endTime":216.036,"body":"right where I just was."},{"startTime":216.036,"endTime":221.139,"body":"And we do like a big camping trip out there in the Red Rocks, scrambling up rocks and"},{"startTime":216.036,"endTime":221.139,"body":"stuff like that."},{"startTime":221.139,"endTime":222.419,"body":"The kids love it."},{"startTime":222.54,"endTime":227.076,"body":"So yeah, big month of travel and just try to stay on my game and."},{"startTime":227.076,"endTime":228.57,"body":"keep my routine going."},{"startTime":228.57,"endTime":230.263,"body":"What's up with you, dude?"},{"startTime":230.81,"endTime":235.192,"body":"I am living Groundhog Day, which I don't mind for sure."},{"startTime":235.192,"endTime":236.292,"body":"That's one way to put it."},{"startTime":236.292,"endTime":241.835,"body":"um I'm in, I guess technically my fifth week of prep, I believe."},{"startTime":241.835,"endTime":246.336,"body":"I should probably get a better hold of these things because I should need to know where"},{"startTime":241.835,"endTime":246.336,"body":"exactly I am."},{"startTime":246.336,"endTime":249.498,"body":"um And it's just prepping."},{"startTime":249.498,"endTime":252.339,"body":"I live the exact same day, day in and day out."},{"startTime":252.339,"endTime":260.182,"body":"Ladder parts of my week I have not as, I don't do check-ins, but I'm doing like other work"},{"startTime":252.339,"endTime":260.182,"body":"stuff, like other little gym projects, things."},{"startTime":260.182,"endTime":268.301,"body":"following up on like shipping, you know, what's it do's it's of entrepreneurship type"},{"startTime":260.182,"endTime":268.301,"body":"stuff, but my meals are exactly the same."},{"startTime":268.301,"endTime":269.342,"body":"I'm up at the same time."},{"startTime":269.342,"endTime":272.66200000000003,"body":"I have the same morning routine, which I've really come to like fall in love with."},{"startTime":272.66200000000003,"endTime":278.822,"body":"I've been very diligent on a prep log that I like kind of journal my thoughts down each"},{"startTime":272.66200000000003,"endTime":278.822,"body":"morning."},{"startTime":278.822,"endTime":281.602,"body":"I haven't missed a day even with all my crazy travel."},{"startTime":281.742,"endTime":289.182,"body":"And I have to say I do enjoy the monotony of it because it's foolproof."},{"startTime":289.59,"endTime":293.641,"body":"Like I don't have to, there's no concerns around like, I doing enough?"},{"startTime":293.641,"endTime":294.713,"body":"Am I doing too little?"},{"startTime":294.713,"endTime":295.694,"body":"Should I be going harder?"},{"startTime":295.694,"endTime":306.261,"body":"Like it's just, my days are on autopilot and this week was the first week where I'm like"},{"startTime":295.694,"endTime":306.261,"body":"starting to see kind of like the shape take place a little bit and getting pretty lean in"},{"startTime":306.261,"endTime":307.602,"body":"certain spots."},{"startTime":308.523,"endTime":318.6,"body":"One thing that was interesting or is interesting is I have, for the first time in my life,"},{"startTime":308.523,"endTime":318.6,"body":"I kind of feel like a disproportionate amount of body fat in my lower back relative to"},{"startTime":318.6,"endTime":319.67,"body":"like the front."},{"startTime":319.67,"endTime":322.21,"body":"I've never had that before."},{"startTime":322.67,"endTime":335.43,"body":"So if I'm ever posting any posing video or one of my posing photos or something like that,"},{"startTime":322.67,"endTime":335.43,"body":"you can see some skin folds in my lower back as I'm doing my back pose."},{"startTime":335.43,"endTime":339.33,"body":"And I've never had something like that, especially relative to how lean I am in the front."},{"startTime":339.67,"endTime":341.77,"body":"So that one's been a little bit interesting."},{"startTime":342.99,"endTime":344.21,"body":"But other than that, nothing."},{"startTime":344.21,"endTime":345.33,"body":"I'm not going anywhere."},{"startTime":345.33,"endTime":346.964,"body":"I'm not doing anything until..."},{"startTime":346.964,"endTime":352.505,"body":"the first week of June, which will be my regional in Thailand, which I'm looking forward"},{"startTime":346.964,"endTime":352.505,"body":"to."},{"startTime":352.505,"endTime":356.673,"body":"um It's working out great."},{"startTime":356.673,"endTime":358.096,"body":"Things are going well."},{"startTime":358.096,"endTime":359.858,"body":"Posing is going decently."},{"startTime":360.81,"endTime":370.678,"body":"you, you answered, I think what my next question was going to be, which is, there certain"},{"startTime":360.81,"endTime":370.678,"body":"areas or a specific area of your body that seems to be holding fat more than other areas?"},{"startTime":370.678,"endTime":372.92,"body":"And so that seems to be the low back."},{"startTime":372.92,"endTime":377.093,"body":"One thing I'm curious about, I know you're doing men's physique, so your legs are less"},{"startTime":372.92,"endTime":377.093,"body":"important."},{"startTime":377.093,"endTime":379.705,"body":"You've kind of put them on the back burner a little bit."},{"startTime":380.426,"endTime":385.844,"body":"how are they coming as you kind of get into this cut and, know, prepping the last month or"},{"startTime":380.426,"endTime":385.844,"body":"so."},{"startTime":385.844,"endTime":387.345,"body":"I mean, they're very, very lean."},{"startTime":387.345,"endTime":390.459,"body":"I have like all the veins in my adductors and stuff already."},{"startTime":390.459,"endTime":401.03,"body":"um They're still a lagging body part and they're probably going to be way even worse in"},{"startTime":390.459,"endTime":401.03,"body":"terms of a lagging body part now because I'm only training them like once per week."},{"startTime":401.03,"endTime":409.458,"body":"um But I don't think I think they will still fill out like my board shorts very"},{"startTime":401.03,"endTime":409.458,"body":"appropriately and that sort of thing."},{"startTime":409.718,"endTime":410.438,"body":"Cool, cool."},{"startTime":410.438,"endTime":416.338,"body":"Well, yeah, you posted yesterday you're on prep day 29, so I guess today's day 30 or"},{"startTime":410.438,"endTime":416.338,"body":"something like that."},{"startTime":416.338,"endTime":419.718,"body":"Yeah, so you know you're in the fifth week and that's awesome, man."},{"startTime":419.718,"endTime":423.258,"body":"I'm really excited to see how everything progresses as you get closer to that June date."},{"startTime":423.258,"endTime":427.255,"body":"So you have about six more weeks, yeah."},{"startTime":427.255,"endTime":427.575,"body":"yeah."},{"startTime":427.575,"endTime":428.576,"body":"Until the first show."},{"startTime":428.576,"endTime":431.887,"body":"And I know like we're, not going to be in like peak condition for the first show."},{"startTime":431.887,"endTime":438.3,"body":"It's just my regional that is like kind of a tick the box to qualify for a, a pro"},{"startTime":431.887,"endTime":438.3,"body":"qualifier show."},{"startTime":438.3,"endTime":441.401,"body":"And then I think I have another six weeks until the pro qualifier."},{"startTime":441.401,"endTime":443.162,"body":"So, well."},{"startTime":443.259,"endTime":451.926,"body":"in theory, let's hypothetically say that you qualify and you get your pro card or whatever"},{"startTime":443.259,"endTime":451.926,"body":"at that point."},{"startTime":451.926,"endTime":457.94,"body":"Does that change the calculation as far as your future in the sport?"},{"startTime":461.226,"endTime":464.687,"body":"mean, potentially, but we'd really have to wait and see."},{"startTime":464.687,"endTime":469.809,"body":"um I think it would be, let's say I do get it."},{"startTime":469.87,"endTime":481.355,"body":"I think it would be kind of maybe silly to not do one pro show, but we'll really see how I"},{"startTime":469.87,"endTime":481.355,"body":"feel, you know, once January, February comes around and you know, my goals are still the"},{"startTime":481.355,"endTime":481.615,"body":"same."},{"startTime":481.615,"endTime":484.116,"body":"Like September, we have the wedding."},{"startTime":484.116,"endTime":485.576,"body":"I restore my fertility."},{"startTime":485.576,"endTime":489.736,"body":"We start, you know, trying to start a family sort of thing at the end of the year."},{"startTime":489.736,"endTime":491.127,"body":"into the beginning of next year."},{"startTime":491.127,"endTime":503.636,"body":"um We've all already kind of pushed back some of our bigger long term plans for and full"},{"startTime":491.127,"endTime":503.636,"body":"transparency like Aaron, I guess being selfish with wanting to build the gym and these"},{"startTime":503.636,"endTime":504.236,"body":"sorts of things."},{"startTime":504.236,"endTime":507.669,"body":"So um it's it's definitely my priority."},{"startTime":507.669,"endTime":510.101,"body":"But who's to say in like a year and a half, right?"},{"startTime":510.101,"endTime":517.2660000000001,"body":"Utah has these incredible gyms and I'm so excited to go train at and there's even like a"},{"startTime":510.101,"endTime":517.2660000000001,"body":"local pro show in Salt Lake."},{"startTime":517.2660000000001,"endTime":518.019,"body":"So."},{"startTime":518.019,"endTime":520.952,"body":"Who's to say in the future what I'm not right now."},{"startTime":520.952,"endTime":523.2660000000001,"body":"I just I don't really think about it much"},{"startTime":523.2660000000001,"endTime":523.857,"body":"Yeah, cool."},{"startTime":523.857,"endTime":528.3109999999999,"body":"Well, you still have plenty of years of good quality gaining left in front of you as well."},{"startTime":529.2529999999999,"endTime":530.274,"body":"Sweet man."},{"startTime":530.313,"endTime":531.174,"body":"Okay."},{"startTime":531.762,"endTime":532.835,"body":"Ready to dive in."},{"startTime":532.835,"endTime":533.664,"body":"Yeah."},{"startTime":534.846,"endTime":546.371,"body":"So the episode kind of stems from a bit of a ah conversation, or not a conversation, a"},{"startTime":534.846,"endTime":546.371,"body":"comment that was left on one of Brian's posts where you were changing your training"},{"startTime":546.371,"endTime":547.631,"body":"program, right?"},{"startTime":547.631,"endTime":554.033,"body":"And you were, was it, and you were doing, think it was, do you remember, was it four sets?"},{"startTime":554.194,"endTime":555.374,"body":"Was it five?"},{"startTime":555.374,"endTime":559.556,"body":"so prior to changing the program, I was on the two sets to failure piece."},{"startTime":559.556,"endTime":564.747,"body":"Like I was basically probably six to eight work sets per workout."},{"startTime":564.747,"endTime":571.759,"body":"would cover the whole body across those say eight sets, two sets each of four different"},{"startTime":564.747,"endTime":571.759,"body":"movements."},{"startTime":571.979,"endTime":573.169,"body":"And that was what I was doing before."},{"startTime":573.169,"endTime":583.936,"body":"So everything was about as abbreviated as it could be while still feeling like I was kind"},{"startTime":573.169,"endTime":583.936,"body":"of at least maintaining, if not slightly gaining toward, you know, strength."},{"startTime":583.936,"endTime":584.366,"body":"Mm-hmm."},{"startTime":584.366,"endTime":585.867,"body":"maybe high perch fee, but definitely strength."},{"startTime":585.867,"endTime":597.582,"body":"think at this point in my training journey, I more utilize strength progressions as a"},{"startTime":585.867,"endTime":597.582,"body":"proxy for whether things are working as I can't really accurately detect any high perch"},{"startTime":597.582,"endTime":599.403,"body":"free that may or may not be occurring."},{"startTime":599.403,"endTime":601.493,"body":"so strength is my main gauge."},{"startTime":601.493,"endTime":610.097,"body":"And in that program doing two times a week, full body at eight sets per workout, it was"},{"startTime":601.493,"endTime":610.097,"body":"about as low and trimmed as it could possibly be."},{"startTime":610.097,"endTime":612.12,"body":"And then I posted on my story that I'm making a"},{"startTime":612.12,"endTime":614.582,"body":"relatively drastic change to the structure."},{"startTime":614.582,"endTime":616.919,"body":"And I think that's where this question came out of."},{"startTime":617.398,"endTime":629.625,"body":"um And then it kind of like I said it to to Summise the the topic of the episode How do we"},{"startTime":617.398,"endTime":629.625,"body":"it with quality volume right in what might be junk volume?"},{"startTime":629.625,"endTime":631.737,"body":"What might be quality volume in in the question?"},{"startTime":631.737,"endTime":637.03,"body":"I like to ask first is like well How do we how might we even begin to define quality"},{"startTime":631.737,"endTime":637.03,"body":"volume?"},{"startTime":637.03,"endTime":644.062,"body":"um The note that I have here is potentially right my own kind of uh explanation of it uh"},{"startTime":644.062,"endTime":654.69,"body":"Enough volume to elicit progress, but not enough to needlessly accumulate fatigue and or"},{"startTime":644.062,"endTime":654.69,"body":"force frequent deloading or performance plateaus."},{"startTime":655.191,"endTime":666.751,"body":"Now, in that definition, I think it's important to break out a part that I have needless"},{"startTime":655.191,"endTime":666.751,"body":"fatigue accumulation because there will always be some sort of fatigue accumulation, but"},{"startTime":666.751,"endTime":673.096,"body":"there is a rate that is uh very likely faster than is needed."},{"startTime":673.418,"endTime":688.422,"body":"which would typically contribute to then an unnecessary frequency of deloading uh and"},{"startTime":673.418,"endTime":688.422,"body":"performance plateaus because not enough recovery capacity between repeated bouts of a"},{"startTime":688.422,"endTime":693.443,"body":"training session because of the high end volume."},{"startTime":693.864,"endTime":702.158,"body":"like with almost everything, you know, in hypertrophy and in the fitness sphere here,"},{"startTime":693.864,"endTime":702.158,"body":"there's a lot of contextual uh"},{"startTime":702.158,"endTime":702.93,"body":"Mm-hmm."},{"startTime":703.624,"endTime":707.518,"body":"application or contextual differences, individual variability that comes into this."},{"startTime":707.518,"endTime":710.64,"body":"And we want to break some of that down in the episode here today."},{"startTime":710.938,"endTime":720.118,"body":"Yeah, I think it would be helpful to just briefly go back and discuss kind of the change"},{"startTime":710.938,"endTime":720.118,"body":"that I did make to the program from those kind of two sets to failure approach and why"},{"startTime":720.118,"endTime":722.418,"body":"this question came into existence."},{"startTime":722.618,"endTime":733.478,"body":"So I made a post on my story discussing how I'm going to now be implementing a five by"},{"startTime":722.618,"endTime":733.478,"body":"five and do a change into a split routine."},{"startTime":733.478,"endTime":739.838,"body":"So from two times a week, full body where everything was to failure, I'm now going to be"},{"startTime":733.478,"endTime":739.838,"body":"going to a three times a week routine."},{"startTime":739.864,"endTime":752.166,"body":"with much more volume per session, but the difference being that the RIR or the proximity"},{"startTime":739.864,"endTime":752.166,"body":"to failure is significantly lower or further from failure."},{"startTime":753.569,"endTime":763.128,"body":"an example would be that, you know, if I was doing eight sets across the entire body, I"},{"startTime":753.569,"endTime":763.128,"body":"now have a day that's my torso day, it's called chest and back."},{"startTime":763.246,"endTime":772.511,"body":"where I'm doing a five by five of a back movement, a five by five of a chest movement, and"},{"startTime":763.246,"endTime":772.511,"body":"then a three by five of a back movement and a three by five of a chest movement."},{"startTime":772.511,"endTime":784.137,"body":"So now I have 16 total sets, eight sets per muscle group, which is already just in that"},{"startTime":772.511,"endTime":784.137,"body":"day, double the volume that I was doing across the entire week for a given body part."},{"startTime":784.157,"endTime":790.08,"body":"And so people look at that they're like, well, how is it that you're able to just increase"},{"startTime":784.157,"endTime":790.08,"body":"your volume so much?"},{"startTime":790.08,"endTime":793.144,"body":"Like isn't some of that junk volume and"},{"startTime":793.144,"endTime":802.206,"body":"The answer is that it's all about that manipulation of intensity uh and volume, where they"},{"startTime":793.144,"endTime":802.206,"body":"are naturally going to be an inverse of each other."},{"startTime":802.206,"endTime":807.358,"body":"That if you do a lot of volume, you inherently cannot be close to failure on all of that"},{"startTime":802.206,"endTime":807.358,"body":"volume."},{"startTime":807.358,"endTime":812.319,"body":"And if you don't do a lot of volume, uh you do need to be closer to failure."},{"startTime":812.419,"endTime":818.901,"body":"And so with this change, doing this five by five, each movement was starting with"},{"startTime":812.419,"endTime":818.901,"body":"approximately a 10 RM weight."},{"startTime":818.901,"endTime":823.194,"body":"So we're talking about a weight I could do 10 times, but I'm just going to do five sets of"},{"startTime":818.901,"endTime":823.194,"body":"five with it."},{"startTime":823.194,"endTime":826.086,"body":"So that first set of five is likely five RIR, right?"},{"startTime":826.086,"endTime":830.579,"body":"And then maybe the next one's like four and a half or four and then three and a half or"},{"startTime":826.086,"endTime":830.579,"body":"three."},{"startTime":830.579,"endTime":835.022,"body":"And by the last set, maybe I'm at like two to three RIR or something along those lines."},{"startTime":835.022,"endTime":841.066,"body":"So none of those sets would be even close to failure, which means the fatigue cost"},{"startTime":835.022,"endTime":841.066,"body":"associated is significantly lower."},{"startTime":841.066,"endTime":847.43,"body":"But also to your point, the stimulus that's being achieved is also a bit lower."},{"startTime":847.551,"endTime":852.612,"body":"And so the new routine had chest and back on one day, it had legs and abs and calves."},{"startTime":852.612,"endTime":857.245,"body":"another day, and then it had like shoulders and arms on a third day."},{"startTime":857.245,"endTime":863.599,"body":"And a lot of the shoulders and arms work would also incorporate movements that would train"},{"startTime":857.245,"endTime":863.599,"body":"the chest and back auxiliary."},{"startTime":863.599,"endTime":867.842,"body":"So there might be like some dips or some pushups where which would include the triceps on"},{"startTime":863.599,"endTime":867.842,"body":"there."},{"startTime":867.842,"endTime":873.236,"body":"And then there might be some pull ups, which would include the biceps in the back."},{"startTime":873.236,"endTime":882.202,"body":"So you're kind of getting the torso movements hitting twice in that week, which when you"},{"startTime":873.236,"endTime":882.202,"body":"actually look at then the total amount of volume that I'd be doing, say for"},{"startTime":882.202,"endTime":882.882,"body":"back."},{"startTime":882.882,"endTime":885.922,"body":"So I have the eight sets on the day that's specifically for chest and back."},{"startTime":885.922,"endTime":891.762,"body":"And then on the shoulder arm day, I might have three sets of pull ups."},{"startTime":891.762,"endTime":901.222,"body":"So now I'm done 11 sets for back, which is kind of in that sweet spot of what the evidence"},{"startTime":891.762,"endTime":901.222,"body":"would say is that 10 to 20 sets, but I'm not doing all of those sets to failure."},{"startTime":901.442,"endTime":904.982,"body":"So maybe that lays out a little bit of context."},{"startTime":905.62,"endTime":906.15,"body":"I think it does."},{"startTime":906.15,"endTime":908.491,"body":"Yeah, for sure."},{"startTime":908.951,"endTime":914.714,"body":"Now, I guess with that now, let's talk specifically with yours."},{"startTime":914.714,"endTime":920.917,"body":"um Typically with a five by five, it's more akin to a strength program."},{"startTime":920.917,"endTime":921.357,"body":"Correct."},{"startTime":921.357,"endTime":933.579,"body":"um And then for the, you know, your training block, what is your plan or what have you"},{"startTime":921.357,"endTime":933.579,"body":"been doing with um progressing those five by fives?"},{"startTime":933.579,"endTime":934.649,"body":"Yeah, such a good question."},{"startTime":934.649,"endTime":936.09,"body":"That's where I wanted to go next as well."},{"startTime":936.09,"endTime":942.953,"body":"So, uh, the idea here is that it kind of goes through three iterations across the cycle."},{"startTime":942.953,"endTime":949.646,"body":"So starting with the five by five with the 10 rep max weight, my plan is adding weight"},{"startTime":942.953,"endTime":949.646,"body":"every week."},{"startTime":949.646,"endTime":952.727,"body":"So eventually that 10 RM weight is no longer a 10 RM weight."},{"startTime":952.727,"endTime":955.488,"body":"might be like an eight RM or a seven RM weight."},{"startTime":955.488,"endTime":960.45,"body":"And so when I get to a point where that final set of five is now basically at failure,"},{"startTime":960.642,"endTime":964.703,"body":"or zero to one RIR, then I'm gonna drop volume."},{"startTime":964.703,"endTime":967.564,"body":"I'm gonna go from five by five to three by five."},{"startTime":967.984,"endTime":972.986,"body":"And I'm going to continue adding weight and or reps say it's like six reps, seven reps."},{"startTime":972.986,"endTime":975.807,"body":"I might call it like a five to seven rep range or something like that."},{"startTime":975.807,"endTime":980.068,"body":"But I'll progress in some manner for a few weeks now with the three sets."},{"startTime":980.148,"endTime":986.454,"body":"And then once I get to a point where that third set is again at failure, then I'll usually"},{"startTime":980.148,"endTime":986.454,"body":"drop to two sets."},{"startTime":986.454,"endTime":990.757,"body":"and kind of go back to a more similar protocol that I was using prior to this cycle."},{"startTime":990.757,"endTime":1000.902,"body":"So I'm using volume as a tool to kind of accumulate what we'll put in quotes, quality"},{"startTime":990.757,"endTime":1000.902,"body":"volume in the beginning of the cycle."},{"startTime":1000.902,"endTime":1007.476,"body":"And as the cycle goes on, where the volume decreases, the quality goes higher."},{"startTime":1007.476,"endTime":1012.929,"body":"The stimulus goes higher because I'm working closer to failure, but I'm doing fewer total"},{"startTime":1007.476,"endTime":1012.929,"body":"sets."},{"startTime":1012.929,"endTime":1014.136,"body":"uh"},{"startTime":1014.136,"endTime":1017.018,"body":"So that's kind of one way that you can periodize."},{"startTime":1017.018,"endTime":1026.675,"body":"And I think that's an important word here is that, you you don't always have to train in"},{"startTime":1017.018,"endTime":1026.675,"body":"the exact same manner all the time to elicit the best results."},{"startTime":1026.675,"endTime":1035.952,"body":"And maybe in some cases you'd be better off not always training the exact same way and"},{"startTime":1026.675,"endTime":1035.952,"body":"just kind of pushing up against a wall and just trying to add a rep every week, beating"},{"startTime":1035.952,"endTime":1040.585,"body":"your head against the wall and eventually realizing fatigue is too high and having to"},{"startTime":1035.952,"endTime":1040.585,"body":"deload and recover again."},{"startTime":1041.412,"endTime":1053.697,"body":"So this way is kind of a unique and interesting way to, like you're not deloading when"},{"startTime":1041.412,"endTime":1053.697,"body":"you're doing the five by five at the 10 RM weight, but it feels significantly less taxing"},{"startTime":1053.697,"endTime":1060.77,"body":"both psychologically and physiologically than it does when I'm doing two sets where both"},{"startTime":1053.697,"endTime":1060.77,"body":"sets are to failure."},{"startTime":1060.77,"endTime":1069.194,"body":"So I'm doing more sets still within what could be considered quality volume, because I'm"},{"startTime":1060.77,"endTime":1069.194,"body":"still within that five RIR range for hypertrophy."},{"startTime":1069.27,"endTime":1080.828,"body":"And then progressing that into more of like the way I was doing things where everything is"},{"startTime":1069.27,"endTime":1080.828,"body":"extremely effective toward the end of the cycle and then kind of rinse wash and repeat"},{"startTime":1080.828,"endTime":1081.358,"body":"from there."},{"startTime":1081.358,"endTime":1086.422,"body":"uh So that that's, think, effective for me, effective potentially for other people."},{"startTime":1086.422,"endTime":1092.806,"body":"But I also think it's really important to kind of double click on something else you said,"},{"startTime":1086.422,"endTime":1092.806,"body":"which is the difference between strength and hypertrophy."},{"startTime":1093.086,"endTime":1098.43,"body":"And that is that when we're training for strength, 5RIR is not"},{"startTime":1099.128,"endTime":1101.239,"body":"the floor of where you need to be."},{"startTime":1101.76,"endTime":1113.64,"body":"In many cases, when you look at that meta regression from Robinson and colleagues two"},{"startTime":1101.76,"endTime":1113.64,"body":"years ago, what they found is that strength is actually benefited by not getting close to"},{"startTime":1113.64,"endTime":1114.29,"body":"failure."},{"startTime":1114.29,"endTime":1127.431,"body":"So they were better off being four to six RIR than they were being one to three RIR and"},{"startTime":1114.29,"endTime":1127.431,"body":"accumulating more volume further from failure as know, strength is a neurological skill"},{"startTime":1127.431,"endTime":1128.92,"body":"and the more that you can do it."},{"startTime":1128.92,"endTime":1130.691,"body":"the better you're going to get at it."},{"startTime":1131.231,"endTime":1141.115,"body":"Where failure can create these like compensations, maybe other muscles are doing the work,"},{"startTime":1131.231,"endTime":1141.115,"body":"you're causing too much fatigue, the neurological stress isn't actually implemented in the"},{"startTime":1141.115,"endTime":1146.597,"body":"way that you intend it to, and then strength doesn't increase because you're too close to"},{"startTime":1141.115,"endTime":1146.597,"body":"failure all the time."},{"startTime":1146.597,"endTime":1157.432,"body":"So it's been interesting to kind of split the training cycle into these two buckets where"},{"startTime":1146.597,"endTime":1157.432,"body":"we're starting with a"},{"startTime":1157.432,"endTime":1163.346,"body":"bit more of a strength approach and then progressing that into a bit more of a hypertrophy"},{"startTime":1157.432,"endTime":1163.346,"body":"approach over time."},{"startTime":1164.202,"endTime":1165.502,"body":"Definitely is."},{"startTime":1165.923,"endTime":1177.784,"body":"And one thing that I wanted to ask that I think can be um helpful for the listeners is,"},{"startTime":1165.923,"endTime":1177.784,"body":"did you notice, because you kind of went from like a super low volume program to, I mean,"},{"startTime":1177.784,"endTime":1186.248,"body":"we wouldn't really call it super high, but a considerable jump, even though we have a"},{"startTime":1177.784,"endTime":1186.248,"body":"significant higher RIR you're training with."},{"startTime":1186.248,"endTime":1193.34,"body":"Did you notice anything in terms of like the novelty of doms increasing or anything out of"},{"startTime":1186.248,"endTime":1193.34,"body":"the ordinary there?"},{"startTime":1194.04,"endTime":1195.491,"body":"Yeah, good question."},{"startTime":1195.491,"endTime":1201.015,"body":"uh Surprisingly, and I didn't expect this, but I did get quite sore in the beginning."},{"startTime":1201.116,"endTime":1217.46,"body":"And uh that made me also kind of, I know we're not supposed to use soreness as a proxy for"},{"startTime":1201.116,"endTime":1217.46,"body":"gaining muscle here, but it is always nice and encouraging to realize that you're getting"},{"startTime":1217.46,"endTime":1219.691,"body":"sore in the muscles that you're training."},{"startTime":1219.772,"endTime":1222.776,"body":"And so I was no longer getting sore."},{"startTime":1222.776,"endTime":1227.067,"body":"from the two sets to failure approach, because I think there had been the repeated bout"},{"startTime":1222.776,"endTime":1227.067,"body":"effect."},{"startTime":1227.067,"endTime":1230.568,"body":"had adapted to the movements and to the volume, et cetera."},{"startTime":1230.728,"endTime":1243.631,"body":"And then dropping, you know, the intensity working further from failure, but doing double"},{"startTime":1230.728,"endTime":1243.631,"body":"or triple the amount of volume did in fact create more doms in the target areas, which"},{"startTime":1244.012,"endTime":1245.332,"body":"yeah, it was very reassuring."},{"startTime":1245.332,"endTime":1251.984,"body":"Like that I was kind of doing the right thing, training the right muscles, using the right"},{"startTime":1245.332,"endTime":1251.984,"body":"technique to, to elicit that adaptation that I wanted to occur."},{"startTime":1251.984,"endTime":1252.694,"body":"then"},{"startTime":1252.962,"endTime":1258.727,"body":"On top of that, I mean, it's hard to detect at this stage of my training differences."},{"startTime":1258.727,"endTime":1267.434,"body":"Like I always reflect on when I was a teenager and it would almost feel like weekly I"},{"startTime":1258.727,"endTime":1267.434,"body":"could wake up in the morning and be like, my God, like that wasn't there last week or, or"},{"startTime":1267.434,"endTime":1268.525,"body":"something along those lines."},{"startTime":1268.525,"endTime":1278.623,"body":"And now, you know, you don't see that, but I do wake up and I've been looking at my body"},{"startTime":1268.525,"endTime":1278.623,"body":"enough over the last 27 years that, uh, I know how I look in the morning and sometimes,"},{"startTime":1278.623,"endTime":1282.062,"body":"you know, throughout the early stages of the cycle, I would"},{"startTime":1282.062,"endTime":1289.475,"body":"look at myself and be semi impressed with something that I saw that, you know, wasn't"},{"startTime":1282.062,"endTime":1289.475,"body":"there a week or two prior."},{"startTime":1289.475,"endTime":1298.749,"body":"And so whether that's just, you know, fluids kind of accumulating in the muscle from the"},{"startTime":1289.475,"endTime":1298.749,"body":"higher volumes that that may be the case, I'm totally open to that."},{"startTime":1298.749,"endTime":1311.064,"body":"But uh I am, think along this journey, becoming a little bit more convinced in the benefit"},{"startTime":1298.749,"endTime":1311.064,"body":"or utility of these kind of oscillating periods where it's not just two sets to failure"},{"startTime":1311.064,"endTime":1312.134,"body":"all the time."},{"startTime":1312.872,"endTime":1322.927,"body":"Yeah, think my, I don't want to kind of derail us here, but I think this conversation"},{"startTime":1312.872,"endTime":1322.927,"body":"obviously comes up a lot, right?"},{"startTime":1322.927,"endTime":1334.512,"body":"And it's almost to me when people are asking the question seems like everything else is"},{"startTime":1322.927,"endTime":1334.512,"body":"static and equal, but I just want to know like high volume versus low volume."},{"startTime":1334.512,"endTime":1339.814,"body":"And it's really hard to answer that because in my perspective, which again, it's just my"},{"startTime":1334.512,"endTime":1339.814,"body":"perspective,"},{"startTime":1339.958,"endTime":1353.398,"body":"I personally find most often, especially dealing with clients and stuff, life dictates"},{"startTime":1339.958,"endTime":1353.398,"body":"time available to train into a very large degree our training volume, right?"},{"startTime":1353.398,"endTime":1355.958,"body":"That and then ambition, right?"},{"startTime":1355.958,"endTime":1360.378,"body":"Like let's say, Brian, if you decided, I'm sorry, how old are you?"},{"startTime":1360.378,"endTime":1361.818,"body":"42, 43?"},{"startTime":1362.558,"endTime":1363.038,"body":"42."},{"startTime":1363.038,"endTime":1366.19,"body":"If you're like, let's say it's in three years and you're..."},{"startTime":1367.102,"endTime":1372.303,"body":"about to be and you have like six months till your 45th birthday and you're like, I want"},{"startTime":1367.102,"endTime":1372.303,"body":"one last hurrah."},{"startTime":1372.303,"endTime":1376.475,"body":"I want one last go at my lifetime best physique."},{"startTime":1376.475,"endTime":1378.105,"body":"I'm going to give it everything."},{"startTime":1378.105,"endTime":1379.785,"body":"I have this time to dedicate to it."},{"startTime":1379.785,"endTime":1382.656,"body":"The kids are a little bit older now and you know, a lot more."},{"startTime":1382.656,"endTime":1383.306,"body":"What would you call that?"},{"startTime":1383.306,"endTime":1385.327,"body":"Like autonomous."},{"startTime":1385.427,"endTime":1392.109,"body":"I bet if that were the case, you're probably not going to do to two training sessions per"},{"startTime":1385.427,"endTime":1392.109,"body":"week, full body to failure."},{"startTime":1392.109,"endTime":1396.69,"body":"You'd probably like inch things up as the ambition of the goal."},{"startTime":1396.69,"endTime":1397.957,"body":"is larger."},{"startTime":1397.963,"endTime":1399.009,"body":"Would you agree with that?"},{"startTime":1399.009,"endTime":1400.525,"body":"Yeah, I think that's a hundred percent right."},{"startTime":1400.525,"endTime":1402.521,"body":"And I also think that it would."},{"startTime":1404.312,"endTime":1411.929,"body":"changed the way my priorities lied with how I split my cardio and my strength training as"},{"startTime":1404.312,"endTime":1411.929,"body":"well."},{"startTime":1412.51,"endTime":1425.012,"body":"So if I were to want to optimize my physique in a six month period, I would likely cut way"},{"startTime":1412.51,"endTime":1425.012,"body":"back on the amount of cardio I was doing so that I would have more recovery resources and"},{"startTime":1425.012,"endTime":1429.366,"body":"attention and focus to put onto the strength training because like,"},{"startTime":1430.564,"endTime":1437.156,"body":"people mostly realize this now, but I think there was this belief back 20, 30 years ago"},{"startTime":1430.564,"endTime":1437.156,"body":"that cardio gets you shredded."},{"startTime":1437.156,"endTime":1443.818,"body":"And what we realize now is that cardio has zero impact on your aesthetics, like literally"},{"startTime":1437.156,"endTime":1443.818,"body":"nothing."},{"startTime":1443.818,"endTime":1452.22,"body":"The things that you could optimize your aesthetics without doing cardio a single time, if"},{"startTime":1443.818,"endTime":1452.22,"body":"you can just dial in your nutrition and your strength training."},{"startTime":1452.22,"endTime":1457.101,"body":"And in many cases that might actually produce your best physique."},{"startTime":1458.262,"endTime":1459.182,"body":"because"},{"startTime":1459.182,"endTime":1465.807,"body":"you just have the most attention and focus and energy to put into the thing that's"},{"startTime":1459.182,"endTime":1465.807,"body":"actually going to move your physique forward."},{"startTime":1465.807,"endTime":1471.281,"body":"uh So yeah, I think I think that would be that would change that calculation for sure."},{"startTime":1471.281,"endTime":1475.316,"body":"Yeah, I don't know if I have anything else to add on that."},{"startTime":1475.316,"endTime":1484.09,"body":"Okay, yeah, so I just wanted to point that out because there's one thing I know I have a"},{"startTime":1475.316,"endTime":1484.09,"body":"note here somewhere and where where was it it was on the individual variability."},{"startTime":1484.09,"endTime":1484.7,"body":"Here we go."},{"startTime":1484.7,"endTime":1485.07,"body":"Right."},{"startTime":1485.07,"endTime":1492.853,"body":"um Fitness, fitness levels, another one there, too, that we didn't talk about."},{"startTime":1493.614,"endTime":1503.118,"body":"If you the typically the further along you are into your training age, the higher amount"},{"startTime":1493.614,"endTime":1503.118,"body":"of volume that you can handle."},{"startTime":1503.118,"endTime":1504.718,"body":"um"},{"startTime":1505.3,"endTime":1517.681,"body":"Although I do believe it's a bell curve shape because let's say once you get into this"},{"startTime":1505.3,"endTime":1517.681,"body":"fear of the like really large enhanced bodybuilders, I think your absolute loads just"},{"startTime":1517.681,"endTime":1519.543,"body":"wreak too much havoc on your body."},{"startTime":1519.543,"endTime":1523.186,"body":"So I would say it's like a bell curve thing and then it starts to."},{"startTime":1523.186,"endTime":1532.35,"body":"I think a clarification here might be that instead of talking about the amount of volume"},{"startTime":1523.186,"endTime":1532.35,"body":"that you can handle as your training age increases, the better phrasing might be the"},{"startTime":1532.35,"endTime":1541.914,"body":"amount of stimulus that you can handle because uh I don't believe like we've talked about"},{"startTime":1532.35,"endTime":1541.914,"body":"this on an episode where we talked about volume over a training age and we both kind of"},{"startTime":1541.914,"endTime":1551.674,"body":"agreed that as you get to that advanced, like super advanced stage, you're able to get so"},{"startTime":1541.914,"endTime":1551.674,"body":"much more out of each set that naturally the amount of volume you're doing actually"},{"startTime":1551.674,"endTime":1555.897,"body":"increases because the stimulus you're creating per set increases."},{"startTime":1555.897,"endTime":1564.641,"body":"So while I would agree, I think the way to phrase that is that at over your training age,"},{"startTime":1555.897,"endTime":1564.641,"body":"the amount of stimulus you can handle increases that might actually coordinate with"},{"startTime":1564.641,"endTime":1565.992,"body":"decrease in volume."},{"startTime":1566.08,"endTime":1568.011,"body":"That's a really, really good caveat there."},{"startTime":1568.011,"endTime":1572.662,"body":"um I, yeah, that's a really, really good way to put it."},{"startTime":1572.662,"endTime":1579.004,"body":"Maybe the term that I'm looking for is kind of like train ability per se, right?"},{"startTime":1579.004,"endTime":1582.614,"body":"The better trained you are, the more that you can typically do."},{"startTime":1582.614,"endTime":1585.375,"body":"um I mean, you think about it like anything, right?"},{"startTime":1585.375,"endTime":1591.257,"body":"When you're a senior in college, you can go out typically on a night and drink 10 beers"},{"startTime":1585.375,"endTime":1591.257,"body":"and be like chilling."},{"startTime":1591.257,"endTime":1595.83,"body":"When you're in your first week of college, you go out and drink 10 beers, like you're"},{"startTime":1591.257,"endTime":1595.83,"body":"gonna be in the fucking."},{"startTime":1595.83,"endTime":1597.63,"body":"you're gonna have a problem, you know what I mean?"},{"startTime":1597.63,"endTime":1605.99,"body":"So it's one of those things where, like, there's been times where someone wanted to come"},{"startTime":1597.63,"endTime":1605.99,"body":"train with me here, right?"},{"startTime":1605.99,"endTime":1607.95,"body":"And I'm like, okay, we're training back."},{"startTime":1608.51,"endTime":1611.27,"body":"And we get like a good 60 % of the way through it."},{"startTime":1611.27,"endTime":1617.35,"body":"And they're like, I don't want to call it dying, but like, really fatigued and like kind"},{"startTime":1611.27,"endTime":1617.35,"body":"of struggling."},{"startTime":1617.35,"endTime":1618.87,"body":"And it was very interesting."},{"startTime":1618.87,"endTime":1619.81,"body":"like, we're training back."},{"startTime":1619.81,"endTime":1622.15,"body":"Like I get it if we were like training legs or something like that."},{"startTime":1622.15,"endTime":1623.978,"body":"like, back is usually just like,"},{"startTime":1623.978,"endTime":1636.045,"body":"There's typically not like a negative correlation with training back in terms of how hard"},{"startTime":1623.978,"endTime":1636.045,"body":"it is or anything, but it's if if if you're not as trained The volume impacts you more."},{"startTime":1636.045,"endTime":1637.484,"body":"It is it that make sense?"},{"startTime":1637.484,"endTime":1647.685,"body":"Yeah, yeah, I think we can even like, bring this back to the junk volume discussion and"},{"startTime":1637.484,"endTime":1647.685,"body":"say that in that exact example that you're talking about, you are continuing to accrue"},{"startTime":1647.685,"endTime":1658.205,"body":"call it quality volume, whereas that person that's tapped out at 60 % has already achieved"},{"startTime":1647.685,"endTime":1658.205,"body":"the maximum quality volume that they can and anything more that they do beyond that point"},{"startTime":1658.205,"endTime":1659.176,"body":"is junkful."},{"startTime":1660.074,"endTime":1661.096,"body":"very, well put."},{"startTime":1661.096,"endTime":1663.581,"body":"mean, I think that's like the best of it."},{"startTime":1663.581,"endTime":1664.441,"body":"The"},{"startTime":1666.976,"endTime":1669.208,"body":"Trying to find like the best way to phrase that."},{"startTime":1669.208,"endTime":1677.994,"body":"The more like adapted to training that you are, the higher stimulus that you can probably"},{"startTime":1669.208,"endTime":1677.994,"body":"achieve."},{"startTime":1677.994,"endTime":1690.262,"body":"Whereas if your training adaptation is lower, you will tap out that kind of max stimulus"},{"startTime":1677.994,"endTime":1690.262,"body":"earlier and then everything else becomes effectively junk where you can't squeeze or feel"},{"startTime":1690.262,"endTime":1692.494,"body":"any real great tension anymore."},{"startTime":1692.494,"endTime":1696.016,"body":"Everything's just a blown up kind of mess in that area."},{"startTime":1697.334,"endTime":1705.1,"body":"Yeah, think that, uh, junk volume changes over the training age for sure."},{"startTime":1705.1,"endTime":1715.029,"body":"And people oftentimes, like, I think this question initially came, it said, what did it"},{"startTime":1705.1,"endTime":1715.029,"body":"say that folks say that anything over five RIR is junk volume."},{"startTime":1715.029,"endTime":1717.491,"body":"So there's junk volume in two ways."},{"startTime":1717.491,"endTime":1725.076,"body":"There's potentially the idea of junk volume being anything that's too easy that you're not"},{"startTime":1717.491,"endTime":1725.076,"body":"close enough to failure is junk volume."},{"startTime":1725.077,"endTime":1726.788,"body":"But then to this example,"},{"startTime":1726.788,"endTime":1729.729,"body":"There's the, uh, you know, everything's been to failure."},{"startTime":1729.729,"endTime":1734.251,"body":"We're still going to failure, but we've already maximized the stimulus that we can"},{"startTime":1729.729,"endTime":1734.251,"body":"achieve."},{"startTime":1734.251,"endTime":1736.702,"body":"And therefore there's junk volume there too."},{"startTime":1736.702,"endTime":1748.968,"body":"And so there seems to be a number of buckets that could qualify as doing junk volume,"},{"startTime":1736.702,"endTime":1748.968,"body":"which maybe makes the calculation a little bit tricky, or maybe it's just a, a more of a"},{"startTime":1748.968,"endTime":1755.03,"body":"sense of, I don't want to like, like RPE is the wrong term, but a sense of"},{"startTime":1755.372,"endTime":1769.071,"body":"self-awareness that's built where you can detect at what point, you know, I've stimulated"},{"startTime":1755.372,"endTime":1769.071,"body":"the muscle effectively and at what point doing more would be significantly less effective"},{"startTime":1769.071,"endTime":1775.084,"body":"to the point that it begins to kind of detract or have negative ramifications on our"},{"startTime":1769.071,"endTime":1775.084,"body":"recoverability."},{"startTime":1775.574,"endTime":1777.194,"body":"Yeah, it's a really good way to put it."},{"startTime":1777.194,"endTime":1781.314,"body":"can't kind of, I'm trying to conceptualize a way to explain it."},{"startTime":1781.314,"endTime":1786.914,"body":"It's almost like if it's too easy, it's like a wasted opportunity, right?"},{"startTime":1786.914,"endTime":1792.434,"body":"And that's if you're, like let's say it's a 20 RM and you do like eight reps, right?"},{"startTime":1792.434,"endTime":1796.294,"body":"Kind of like a wasted opportunity probably should have been a warmup."},{"startTime":1796.294,"endTime":1798.974,"body":"That's like the kind of low end of the spectrum."},{"startTime":1798.974,"endTime":1801.226,"body":"That really high end of the spectrum is like."},{"startTime":1801.226,"endTime":1805.384,"body":"your intensity has been super high or the volume has been super, super high."},{"startTime":1805.384,"endTime":1814.67,"body":"Your stimulus is long maxed out and we are now into like what's typically very well"},{"startTime":1805.384,"endTime":1814.67,"body":"defined as junk."},{"startTime":1815.578,"endTime":1826.658,"body":"Yeah, I feel like this is another argument potentially for using higher frequencies per"},{"startTime":1815.578,"endTime":1826.658,"body":"muscle group in that if we know that junk volume can begin to occur after a given per"},{"startTime":1826.658,"endTime":1837.298,"body":"session volume for a muscle group that, you know, okay, so I just, there have been a"},{"startTime":1826.658,"endTime":1837.298,"body":"number of studies over the years that showed that anything, I think it was from James"},{"startTime":1837.298,"endTime":1842.865,"body":"Krieger, that anything over eight to 10 sets per muscle group per session seemed to."},{"startTime":1843.042,"endTime":1845.183,"body":"kind of just maximize the volume."},{"startTime":1845.183,"endTime":1849.925,"body":"then at that point, you're either doing unnecessary work or just, you know, causing havoc"},{"startTime":1845.183,"endTime":1849.925,"body":"on your recovery."},{"startTime":1849.925,"endTime":1854.427,"body":"Um, I saw another one that Mano Henselman's posted recently."},{"startTime":1854.427,"endTime":1856.467,"body":"Uh, it wasn't his study."},{"startTime":1856.467,"endTime":1866.982,"body":"I can't remember who the author was, but they, I believe found that three to eight sets"},{"startTime":1856.467,"endTime":1866.982,"body":"per muscle group per session seemed to maximize the stimulus for that session."},{"startTime":1866.982,"endTime":1872.834,"body":"So what we're looking at here is, you know, if somebody needs to do 15 sets a week for"},{"startTime":1866.982,"endTime":1872.834,"body":"chest,"},{"startTime":1873.58,"endTime":1877.773,"body":"it would be junk volume for them to try to do those 15 sets all in one session."},{"startTime":1877.773,"endTime":1887.651,"body":"Whereas if they split it into five, five, five across three different training days, they"},{"startTime":1877.773,"endTime":1887.651,"body":"would be able to get more quality volume or stimulus from, uh, from each of those sets"},{"startTime":1887.651,"endTime":1889.702,"body":"than they would in the other approach."},{"startTime":1889.918,"endTime":1892.409,"body":"Yeah, the frequency I think cannot be."},{"startTime":1892.409,"endTime":1896.422,"body":"And I don't want to say downplayed."},{"startTime":1896.422,"endTime":1899.123,"body":"ah What's the word I'm looking for here?"},{"startTime":1899.123,"endTime":1900.724,"body":"It's understated."},{"startTime":1900.724,"endTime":1903.125,"body":"Yeah, because I mean, if you think about it, if I'm."},{"startTime":1903.526,"endTime":1908.949,"body":"Let's let's let's let's take the top end of the rep or the top end of the kind of volume"},{"startTime":1903.526,"endTime":1908.949,"body":"range, 20 sets per week."},{"startTime":1908.949,"endTime":1909.159,"body":"Right."},{"startTime":1909.159,"endTime":1913.271,"body":"If you try and do 20 sets on like chest on Monday."},{"startTime":1913.711,"endTime":1915.222,"body":"It's it's a big day."},{"startTime":1915.222,"endTime":1919.122,"body":"Those final few exercises are probably going to suffer from a."},{"startTime":1919.122,"endTime":1921.964,"body":"psychological commitment standpoint, right?"},{"startTime":1921.964,"endTime":1931.996,"body":"Let's say it's, mean, fuck, let's say it's six exercises of three sets each and then like"},{"startTime":1921.964,"endTime":1931.996,"body":"two of them actually go to four, right?"},{"startTime":1931.996,"endTime":1933.332,"body":"So that gives us our 20."},{"startTime":1933.332,"endTime":1941.987,"body":"If you take that and you split it into like a Monday, Thursday or something like that,"},{"startTime":1933.332,"endTime":1941.987,"body":"that's a completely different stimulus that that chest is getting on those like ladder"},{"startTime":1941.987,"endTime":1942.868,"body":"exercises."},{"startTime":1942.868,"endTime":1948.886,"body":"So I think, like you said, that the frequency plays a really significant role and it's"},{"startTime":1942.868,"endTime":1948.886,"body":"like another"},{"startTime":1948.886,"endTime":1958.435,"body":"There's like a top layer is the total sets, but then we break that down into frequency"},{"startTime":1948.886,"endTime":1958.435,"body":"really does change the output, the outcome, right?"},{"startTime":1958.435,"endTime":1965.501,"body":"The recoverability, probably the performance to a rather significant degree, I would argue"},{"startTime":1958.435,"endTime":1965.501,"body":"there."},{"startTime":1966.156,"endTime":1970.487,"body":"Yeah, I have a memory of when I was just coming out of CrossFit."},{"startTime":1970.627,"endTime":1972.998,"body":"So I was still doing this workout at the CrossFit gym."},{"startTime":1972.998,"endTime":1982.748,"body":"was doing bodybuilding at CFPB and I was in the back room and I was beginning to follow RP"},{"startTime":1972.998,"endTime":1982.748,"body":"because I didn't exactly."},{"startTime":1982.748,"endTime":1992.376,"body":"That was the first kind of hypertrophy program that came across my desk after I moved out"},{"startTime":1982.748,"endTime":1992.376,"body":"of CrossFit and uh the day had, I don't know, 18 sets of chest or something on it."},{"startTime":1992.376,"endTime":1996.508,"body":"It was, you know, one of the third or fourth weeks where they progress volume week to"},{"startTime":1992.376,"endTime":1996.508,"body":"week."},{"startTime":1996.808,"endTime":2000.95,"body":"And, uh, I had done my first nine or 10 sets of chest."},{"startTime":2000.95,"endTime":2003.311,"body":"think it was three different exercises."},{"startTime":2003.592,"endTime":2006.543,"body":"And in the past, that would have been the point where I called it."},{"startTime":2006.543,"endTime":2007.834,"body":"I always followed."},{"startTime":2007.834,"endTime":2010.665,"body":"not always for a number of years in college."},{"startTime":2010.665,"endTime":2017.358,"body":"I followed a bro split called max OT, where you would do six to nine sets per muscle group"},{"startTime":2010.665,"endTime":2017.358,"body":"per session."},{"startTime":2018.042,"endTime":2021.702,"body":"And so by the time I would get to the nine sets, I'd have three exercises of three sets"},{"startTime":2018.042,"endTime":2021.702,"body":"each."},{"startTime":2021.702,"endTime":2023.902,"body":"And that usually felt like a good number."},{"startTime":2023.902,"endTime":2026.202,"body":"So I was still training in the same manner."},{"startTime":2026.202,"endTime":2028.182,"body":"I was then where everything was to failure."},{"startTime":2028.182,"endTime":2029.162,"body":"It was to the house."},{"startTime":2029.162,"endTime":2033.142,"body":"I was working hard and I got to the three exercises done."},{"startTime":2033.142,"endTime":2038.082,"body":"And I was looking at my program and I was like, okay, I still have nine more sets of chest"},{"startTime":2033.142,"endTime":2038.082,"body":"to go."},{"startTime":2038.582,"endTime":2041.522,"body":"Uh, and, and I knew that it like, that I didn't need it."},{"startTime":2041.522,"endTime":2044.342,"body":"Like I could tell my chest was completely blown up."},{"startTime":2044.342,"endTime":2047.33,"body":"My strength was diminishing quickly, but"},{"startTime":2047.33,"endTime":2050.192,"body":"I had these on the program, so I had to go do them."},{"startTime":2050.192,"endTime":2054.934,"body":"And it was crazy because it was like, you know, I started with flat press and then incline"},{"startTime":2050.192,"endTime":2054.934,"body":"press and then flat fly."},{"startTime":2054.934,"endTime":2059.717,"body":"And then it was going to go to like barbell incline press and then barbell flat press and"},{"startTime":2054.934,"endTime":2059.717,"body":"then flat fly."},{"startTime":2059.717,"endTime":2065.84,"body":"And it was just like, like every movement with every type of equipment from every"},{"startTime":2059.717,"endTime":2065.84,"body":"different angle."},{"startTime":2065.92,"endTime":2072.143,"body":"And on my 10th set, after I had just told myself like, okay, that's a good stimulus that I"},{"startTime":2065.92,"endTime":2072.143,"body":"have right now."},{"startTime":2072.143,"endTime":2077.444,"body":"I was trying to do my incline dumbbell presses and I was so fatigued and my chest was so"},{"startTime":2072.143,"endTime":2077.444,"body":"blown up."},{"startTime":2077.444,"endTime":2079.795,"body":"that I wobbled with my left arm."},{"startTime":2079.795,"endTime":2082.006,"body":"It kind of like fell off to the left."},{"startTime":2082.006,"endTime":2087.378,"body":"I had no capacity to be able to grab the dumbbell and correct whatever error was"},{"startTime":2082.006,"endTime":2087.378,"body":"occurring."},{"startTime":2087.378,"endTime":2089.559,"body":"And I ended up injuring my shoulder."},{"startTime":2089.8,"endTime":2096.392,"body":"And that was kind of my moment of realizing that I was very well into junk volume at that"},{"startTime":2089.8,"endTime":2096.392,"body":"point."},{"startTime":2096.392,"endTime":2100.164,"body":"So now junk volume can just potentially not be effective."},{"startTime":2100.164,"endTime":2104.772,"body":"It can have negative impacts on your recoverability, but it can also..."},{"startTime":2104.772,"endTime":2113.874,"body":"cause injury because you're so blown up and fatigued that you're not able to actually move"},{"startTime":2104.772,"endTime":2113.874,"body":"the load in the desired kind of plane of movement throughout and stabilize it."},{"startTime":2113.878,"endTime":2114.918,"body":"Yeah, that's a really good point."},{"startTime":2114.918,"endTime":2124.298,"body":"That's one thing I didn't have here is the injury risk goes up as I mean, just fatigue,"},{"startTime":2114.918,"endTime":2124.298,"body":"fatigue accumulates, stabilize, especially like stabilizers and stuff."},{"startTime":2124.298,"endTime":2133.878,"body":"And I think, you know, one could argue this could likely be mitigated through some program"},{"startTime":2124.298,"endTime":2133.878,"body":"design of putting more less like what would you call it?"},{"startTime":2134.138,"endTime":2135.718,"body":"I don't want to call it like a dumbbell press."},{"startTime":2135.718,"endTime":2139.478,"body":"I wouldn't necessarily call unstable, like a fixed."},{"startTime":2139.478,"endTime":2139.798,"body":"Yeah, yeah."},{"startTime":2139.798,"endTime":2142.518,"body":"Something where, where injury risk is lower there."},{"startTime":2142.752,"endTime":2149.264,"body":"But the thing that you brought up that I had down here that was later in the list that I"},{"startTime":2142.752,"endTime":2149.264,"body":"think is really good performance metrics, right?"},{"startTime":2149.264,"endTime":2156.636,"body":"If you're into that like ninth, eighth and ninth exercise and those are just not"},{"startTime":2149.264,"endTime":2156.636,"body":"progressing, right?"},{"startTime":2156.636,"endTime":2161.667,"body":"And you're getting a stark performance detriment drop off."},{"startTime":2161.707,"endTime":2164.988,"body":"It's a pretty good indicator that it's just not needed."},{"startTime":2164.988,"endTime":2172.442,"body":"And if you wanted to keep that exercise like in for whatever reason, split it off into"},{"startTime":2164.988,"endTime":2172.442,"body":"another day, right?"},{"startTime":2172.442,"endTime":2175.144,"body":"when you have some level of recovery."},{"startTime":2175.144,"endTime":2184.733,"body":"I wouldn't put it the very next day, ah but at least like, you know, probably two days in"},{"startTime":2175.144,"endTime":2184.733,"body":"between if you wanted to keep a total weekly chest, you know, volume in this particular"},{"startTime":2184.733,"endTime":2186.384,"body":"example at a given."},{"startTime":2187.387,"endTime":2188.368,"body":"Yeah, I agree with that."},{"startTime":2188.368,"endTime":2191.332,"body":"uh, where is it gonna go with this?"},{"startTime":2191.332,"endTime":2193.554,"body":"uh"},{"startTime":2195.622,"endTime":2197.684,"body":"I can't remember what I was going say with this."},{"startTime":2197.725,"endTime":2201.315,"body":"I'll let you continue for second if you have anything to say."},{"startTime":2201.315,"endTime":2208.661,"body":"So the one thing that I wanted to touch on next that we briefly kind of touched on was"},{"startTime":2201.315,"endTime":2208.661,"body":"managing recovery, right?"},{"startTime":2208.661,"endTime":2210.603,"body":"So that's another one here."},{"startTime":2210.603,"endTime":2215.727,"body":"And I think it goes into kind of what I said around how much time can you really dedicate?"},{"startTime":2215.727,"endTime":2220.011,"body":"How many training days are realistically going to be able to be fit in a week?"},{"startTime":2220.011,"endTime":2229.15,"body":"And how many days between repeated performance schedules allows for us to be able to"},{"startTime":2220.011,"endTime":2229.15,"body":"dictate how little, how much or little volume we can, right?"},{"startTime":2229.15,"endTime":2235.584,"body":"Like let's say realistically, we can only do four days per week, right?"},{"startTime":2235.584,"endTime":2239.636,"body":"That's the max that schedule family life dictates and allows."},{"startTime":2239.957,"endTime":2244.159,"body":"And we can do maybe an hour and 15 minutes or something like that."},{"startTime":2244.159,"endTime":2251.303,"body":"We can just fit in less volume in a week than if we're training five days per week, like"},{"startTime":2244.159,"endTime":2251.303,"body":"from a pure time allocation standpoint."},{"startTime":2251.303,"endTime":2256.016,"body":"So again, to kind of circle back on a point that I made earlier in the episode."},{"startTime":2257.47,"endTime":2273.137,"body":"I think when this conversation comes up, the bounds of the answer are often dictated by"},{"startTime":2257.47,"endTime":2273.137,"body":"external factors, not how much volume can I handle or can I progress on."},{"startTime":2273.158,"endTime":2280.931,"body":"It's what type of time do I have to dedicate to training and how much do I really care to"},{"startTime":2273.158,"endTime":2280.931,"body":"dedicate to training?"},{"startTime":2280.931,"endTime":2282.812,"body":"Everyone likes to think that."},{"startTime":2283.432,"endTime":2292.289,"body":"it's the top priority and they want to get as like humanly jacked as possible until the"},{"startTime":2283.432,"endTime":2292.289,"body":"friends like hit you up on the weekends or that training."},{"startTime":2292.289,"endTime":2294.281,"body":"When you say you're going to go to the gym at 6 a.m."},{"startTime":2294.281,"endTime":2295.282,"body":"know or 7 a.m."},{"startTime":2295.282,"endTime":2306.161,"body":"Saturday morning and you're out till whatever midnight doing a normal weekend activity"},{"startTime":2295.282,"endTime":2306.161,"body":"with friends or family or whatever like these things are very real factors that come into"},{"startTime":2306.161,"endTime":2308.282,"body":"play that are often swept under the rug."},{"startTime":2308.78,"endTime":2320.221,"body":"Yeah, so it's a little bit more like the psychology of junk volume in that like, in"},{"startTime":2308.78,"endTime":2320.221,"body":"theory, that volume might physiologically still be stimulating, but because of your life"},{"startTime":2320.221,"endTime":2328.768,"body":"circumstances, where maybe you have these other priorities, then you're unable to do that"},{"startTime":2320.221,"endTime":2328.768,"body":"volume or at least unable to focus on it."},{"startTime":2328.969,"endTime":2330.31,"body":"But maybe"},{"startTime":2332.364,"endTime":2343.612,"body":"in a different life situation or as stress diminishes in life and you have more time"},{"startTime":2332.364,"endTime":2343.612,"body":"available, then that volume could manifest in positive physiological adaptations."},{"startTime":2343.612,"endTime":2344.35,"body":"Exactly."},{"startTime":2344.35,"endTime":2344.635,"body":"Right."},{"startTime":2344.635,"endTime":2347.022,"body":"And it's being realistic about"},{"startTime":2347.298,"endTime":2349.84,"body":"Yeah, yeah, no, I agree with that too."},{"startTime":2349.84,"endTime":2361.01,"body":"It it's tough to square that circle because like when you're talking about junk volume"},{"startTime":2349.84,"endTime":2361.01,"body":"specifically, I my inclination is to look at it strictly from the physiology and say like,"},{"startTime":2361.01,"endTime":2368.496,"body":"hey, if you can still adapt to this, then it's not junk volume, like if you're still"},{"startTime":2361.01,"endTime":2368.496,"body":"progressing with it."},{"startTime":2368.496,"endTime":2376.522,"body":"But yeah, I mean, you can't ignore the kind of intangibles of sleep and stress and food"},{"startTime":2368.496,"endTime":2376.522,"body":"and things like that."},{"startTime":2376.834,"endTime":2378.676,"body":"One of the, sorry, go ahead."},{"startTime":2378.676,"endTime":2379.687,"body":"No, no, no, no."},{"startTime":2379.687,"endTime":2386.893,"body":"I was just gonna say like that is, I can't tell you how often I speak about that with like"},{"startTime":2379.687,"endTime":2386.893,"body":"clients and stuff."},{"startTime":2386.893,"endTime":2398.823,"body":"And for anyone out there, know, who's getting into coaching or as like an interest in it,"},{"startTime":2386.893,"endTime":2398.823,"body":"I wish coaching was really so much of just like, here's your X's, here's your O's, here's"},{"startTime":2398.823,"endTime":2399.854,"body":"how we put them together."},{"startTime":2399.854,"endTime":2406.59,"body":"Like here's our wonderful protocol go, but so much of it is like psychological, right?"},{"startTime":2406.88,"endTime":2414.406,"body":"habit formation and rewiring like old habits and patterns that like don't serve people."},{"startTime":2414.406,"endTime":2414.606,"body":"Right."},{"startTime":2414.606,"endTime":2422.003,"body":"Like I can't I'm now that like I was saying with Brian, like I'm in my seventh full full"},{"startTime":2414.606,"endTime":2422.003,"body":"time year of coaching."},{"startTime":2422.003,"endTime":2427.127,"body":"So much of the work I do is literally positive mental manipulation."},{"startTime":2427.127,"endTime":2429.508,"body":"So much of it very is not."},{"startTime":2429.569,"endTime":2434.293,"body":"I think we'll get performance improvements if we move these 10 grams of carbs like intra"},{"startTime":2429.569,"endTime":2434.293,"body":"workout."},{"startTime":2434.293,"endTime":2436.374,"body":"Like that's very little of it."},{"startTime":2436.374,"endTime":2449.494,"body":"And I think it's again, like what even in conversations like this, we want to think it's"},{"startTime":2436.374,"endTime":2449.494,"body":"the X's and O's, which sure it can be if we have someone who's like sleeps eight and a"},{"startTime":2449.494,"endTime":2450.374,"body":"half hours per night."},{"startTime":2450.374,"endTime":2457.934,"body":"They only work, I don't know, part time because they're retired from their, you know,"},{"startTime":2450.374,"endTime":2457.934,"body":"investments that they made in their early twenties or something like that."},{"startTime":2457.934,"endTime":2460.274,"body":"Then it's purely X's and O's."},{"startTime":2460.274,"endTime":2464.574,"body":"But for probably 85 % of people like all these."},{"startTime":2465.096,"endTime":2477.188,"body":"Indirect impacting factors play a non insignificant role in how much volume they can"},{"startTime":2465.096,"endTime":2477.188,"body":"really do that's stimulative versus not and in that's just the way that it is unfortunate"},{"startTime":2477.53,"endTime":2488.05,"body":"Yeah, I think, you know, this maybe deviates a little from the junk volume conversation,"},{"startTime":2477.53,"endTime":2488.05,"body":"but I think it's important to note that any studies that are done, and I think this is"},{"startTime":2488.05,"endTime":2496.73,"body":"intuitive as well, is that the first set that you do of any muscle group is going to be"},{"startTime":2488.05,"endTime":2496.73,"body":"the most effective set for that muscle group."},{"startTime":2496.73,"endTime":2498.95,"body":"And you're gonna get the majority of the benefits."},{"startTime":2498.95,"endTime":2506.266,"body":"I think the Schoenfeld study meta from 2017 or whatever it was showed that 64 %"},{"startTime":2506.266,"endTime":2509.886,"body":"of the gains occurred from the first set, I believe."},{"startTime":2509.886,"endTime":2514.686,"body":"And then you were getting close to like 85 or 90 % of the gains from doing the second set."},{"startTime":2514.686,"endTime":2522.186,"body":"And then every set beyond the second set would give you another like two or 3 % as you"},{"startTime":2514.686,"endTime":2522.186,"body":"work close to like 100%, something along those lines."},{"startTime":2522.186,"endTime":2535.606,"body":"So from a time efficiency standpoint, likely two sets, two hard quality sets are going to"},{"startTime":2522.186,"endTime":2535.606,"body":"get you the I mean, more than the 8020, it's going to get you the 9010."},{"startTime":2536.598,"endTime":2549.065,"body":"and so when you're in a stage of life where things are busy and, know, maybe junk volume"},{"startTime":2536.598,"endTime":2549.065,"body":"occurs earlier than it would in another stage of life, you can be pretty confident that"},{"startTime":2549.625,"endTime":2558.55,"body":"assuming, know, your execution and your exercise selection and all of these things are on,"},{"startTime":2549.625,"endTime":2558.55,"body":"on point, that you're getting good quality work in that's going to move you forward from"},{"startTime":2558.55,"endTime":2559.63,"body":"two sets."},{"startTime":2560.03,"endTime":2560.89,"body":"Yeah."},{"startTime":2561.111,"endTime":2569.598,"body":"Yeah, I think in those higher stress sort of or higher stress or just other priorities"},{"startTime":2561.111,"endTime":2569.598,"body":"like higher priorities, right?"},{"startTime":2569.598,"endTime":2577.675,"body":"Like, like I will be entering one of those relatively soon, like we were talking about"},{"startTime":2569.598,"endTime":2577.675,"body":"earlier in the podcast, and I'm going to go from these like, insane volumes where I train"},{"startTime":2577.675,"endTime":2587.053,"body":"for two hours a day, because I can and I just have this playground I want to play with to"},{"startTime":2577.675,"endTime":2587.053,"body":"where I'll go, you know, significantly lower and it really is just like a prior"},{"startTime":2587.053,"endTime":2588.182,"body":"prioritization."},{"startTime":2588.182,"endTime":2590.942,"body":"side of things and what you really have."},{"startTime":2591.702,"endTime":2603.042,"body":"So the kind of final thing, and this is kind of a pure Aaron question for Brian, I know in"},{"startTime":2591.702,"endTime":2603.042,"body":"the past it used to be like super popular."},{"startTime":2604.022,"endTime":2618.478,"body":"I don't think it is as much anymore as kind of like the notion of like a burnout exercise"},{"startTime":2604.022,"endTime":2618.478,"body":"where, okay, it's the end of the day and now we're gonna do 100 pushups in as many"},{"startTime":2618.875,"endTime":2631.164,"body":"as few sets as possible or something like that that's not the typical two RIR, three RIR,"},{"startTime":2618.875,"endTime":2631.164,"body":"and it's much more open-ended to accumulate 100 body weight dips or something like that."},{"startTime":2631.164,"endTime":2633.766,"body":"How do you think that can kind of play into it?"},{"startTime":2634.318,"endTime":2639.902,"body":"I mean, I think ultimately there's a number of factors that go into your assessment of"},{"startTime":2634.318,"endTime":2639.902,"body":"whether that's beneficial or not."},{"startTime":2640.033,"endTime":2643.826,"body":"one would be what type of work did you do prior to doing that?"},{"startTime":2643.826,"endTime":2650.092,"body":"Cause like, I could see a situation where somebody's looking to tackle metabolic stress in"},{"startTime":2643.826,"endTime":2650.092,"body":"their training cycle."},{"startTime":2650.092,"endTime":2656.997,"body":"And so maybe they come in and they do two sets of heavy chest pressing of some sort."},{"startTime":2656.998,"endTime":2659.26,"body":"And that's kind of their, their metric movement."},{"startTime":2659.26,"endTime":2661.966,"body":"And that's what they're going to look to progress week to week."},{"startTime":2661.966,"endTime":2664.528,"body":"And then they're like, okay, now I'm like time constrained."},{"startTime":2664.528,"endTime":2671.874,"body":"Um, I'm going to drop down and do an AMRAP five minutes of as many push-ups as I can do or"},{"startTime":2664.528,"endTime":2671.874,"body":"10 minutes or whatever it is."},{"startTime":2671.874,"endTime":2680.371,"body":"And I think in that case, yeah, there's probably like some value in that, in that two sets"},{"startTime":2671.874,"endTime":2680.371,"body":"probably didn't maximize the stimulus bucket that you could have achieved."},{"startTime":2680.371,"endTime":2682.883,"body":"got you close, but it probably didn't maximize it."},{"startTime":2682.883,"endTime":2691.78,"body":"And so maybe in that case, those hundred push-ups is providing some sort of benefit"},{"startTime":2682.883,"endTime":2691.78,"body":"without pushing you too far back into a fatigue deficit."},{"startTime":2691.78,"endTime":2693.33,"body":"that you can't recover from."},{"startTime":2693.631,"endTime":2702.793,"body":"Alternatively, if you had done a workout that was eight or 10 sets where it had, you know,"},{"startTime":2693.631,"endTime":2702.793,"body":"some dumbbell presses, some barbell presses, maybe a machine press instead of one of those"},{"startTime":2702.793,"endTime":2705.374,"body":"two and like a fly type movement."},{"startTime":2705.374,"endTime":2708.335,"body":"And so you're completely trashed, your chest is blown up."},{"startTime":2708.335,"endTime":2711.856,"body":"And then you go to do your five or 10 minute AMRAP of pushups."},{"startTime":2711.856,"endTime":2715.617,"body":"That's probably overkill and unnecessary at that point."},{"startTime":2715.617,"endTime":2717.934,"body":"So I think a lot of that comes down to"},{"startTime":2717.934,"endTime":2723.636,"body":"The workout itself, your individual response to that workout, your life recovery bucket"},{"startTime":2717.934,"endTime":2723.636,"body":"and all of those things."},{"startTime":2723.636,"endTime":2735.912,"body":"But to answer your question, I think where you wanted me to go with this was that"},{"startTime":2723.636,"endTime":2735.912,"body":"comparing more or less straight sets with the purpose being mechanical tension to"},{"startTime":2735.912,"endTime":2741.384,"body":"something where the goal is metabolic stress and just kind of cranking out reps with body"},{"startTime":2735.912,"endTime":2741.384,"body":"weight."},{"startTime":2741.384,"endTime":2746.786,"body":"I think in a one-to-one basis, you'd be better off spending that time putting it into"},{"startTime":2741.384,"endTime":2746.786,"body":"more."},{"startTime":2747.416,"endTime":2753.95,"body":"mechanical stress loaded movements like another press or fly in the six to 12 rep range or"},{"startTime":2747.416,"endTime":2753.95,"body":"something like that."},{"startTime":2754.014,"endTime":2755.876,"body":"Yeah, I agree."},{"startTime":2755.876,"endTime":2768.007,"body":"The only thing I would say is maybe if you're on like an extremely limited set of"},{"startTime":2755.876,"endTime":2768.007,"body":"equipment, that kind of thing could give you a little bit more, I don't know, variation in"},{"startTime":2768.007,"endTime":2771.55,"body":"what otherwise might be like an incredibly limited kind of training."},{"startTime":2771.55,"endTime":2782.11,"body":"Well, one application of it is, and so like when I travel, I usually travel with rings and"},{"startTime":2771.55,"endTime":2782.11,"body":"I hang them over the tree branch or whatever, a cross beam and just kind of get to work."},{"startTime":2782.11,"endTime":2794.63,"body":"And so the workout that I'll usually do when I'm traveling is I'll do like an alternating"},{"startTime":2782.11,"endTime":2794.63,"body":"EMOM or maybe not even timed, just kind of alternate sets of doing pull-ups and push-ups."},{"startTime":2795.03,"endTime":2795.522,"body":"And, uh,"},{"startTime":2795.522,"endTime":2804.136,"body":"And in that case, like the way I'm approaching it is like, might just say, okay, I'm to do"},{"startTime":2795.522,"endTime":2804.136,"body":"five pull-ups and I'm going to do 10 push-ups and I'm going to alternate those for 20 sets"},{"startTime":2804.136,"endTime":2804.396,"body":"each."},{"startTime":2804.396,"endTime":2806.417,"body":"Like that's pretty stiff standard workout for me."},{"startTime":2806.417,"endTime":2814.631,"body":"By the end of it, I had a hundred pull-ups and 200 push-ups in, but none of them are like"},{"startTime":2806.417,"endTime":2814.631,"body":"really to failure or like even within a couple reps of failure."},{"startTime":2814.631,"endTime":2820.374,"body":"I'm just kind of like casually moving back and forth and those workouts for that purpose"},{"startTime":2814.631,"endTime":2820.374,"body":"are super effective."},{"startTime":2820.374,"endTime":2821.206,"body":"Like I get"},{"startTime":2821.206,"endTime":2827.08,"body":"insanely sore from it in like my entire upper body, my arms, my shoulders, my lats, my"},{"startTime":2821.206,"endTime":2827.08,"body":"chest."},{"startTime":2827.08,"endTime":2830.071,"body":"mean, my entire body is blown up probably from the novelty."},{"startTime":2830.071,"endTime":2833.193,"body":"Like I could adapt to that and not get sore, but something like that."},{"startTime":2833.193,"endTime":2833.343,"body":"Yeah."},{"startTime":2833.343,"endTime":2834.814,"body":"The application is, I'm traveling."},{"startTime":2834.814,"endTime":2836.885,"body":"want to get a stimulus in and I don't have a lot of equipment."},{"startTime":2836.885,"endTime":2838.947,"body":"That's a fantastic application for it."},{"startTime":2838.947,"endTime":2848.542,"body":"But as far as optimizing our training over time, uh those types of things are likely not"},{"startTime":2838.947,"endTime":2848.542,"body":"going to be the best catalyst for that."},{"startTime":2848.67,"endTime":2850.492,"body":"Yeah, I do have."},{"startTime":2850.854,"endTime":2853.89,"body":"Is there anything else you wanted to cover from the from the episode?"},{"startTime":2853.89,"endTime":2854.33,"body":"I have one."},{"startTime":2854.33,"endTime":2855.282,"body":"want to add one other thing."},{"startTime":2855.282,"endTime":2865.112,"body":"So the thing that I said I forgot earlier, maybe 10 minutes ago when we were talking is"},{"startTime":2855.282,"endTime":2865.112,"body":"that I wanted to note that a drop in training load is a really good sign that you're kind"},{"startTime":2865.112,"endTime":2867.064,"body":"of approaching that junk volume arena."},{"startTime":2867.064,"endTime":2876.904,"body":"And I don't mean just like a small drop, but for example, I can do an incline dumbbell"},{"startTime":2867.064,"endTime":2876.904,"body":"press with the hundreds for 10 reps, say that's like my lifetime PR."},{"startTime":2879.276,"endTime":2886.888,"body":"If that's what I know I can do in the beginning and then I've done, you know, three sets"},{"startTime":2879.276,"endTime":2886.888,"body":"of incline press, three sets of flat press and three sets of flies."},{"startTime":2886.888,"endTime":2892.85,"body":"And then I were to go back nine sets later and try the incline dumbbell press again."},{"startTime":2892.986,"endTime":2895.528,"body":"I would not be able to use the hundreds for 10."},{"startTime":2895.528,"endTime":2897.031,"body":"I would not be able to use the nineties."},{"startTime":2897.031,"endTime":2902.022,"body":"I probably wouldn't be able to use the eighties because I'd already done nine sets close"},{"startTime":2897.031,"endTime":2902.022,"body":"to failure."},{"startTime":2902.022,"endTime":2908.418,"body":"I would probably have to drop to like the seventies or something like that to continue to"},{"startTime":2902.022,"endTime":2908.418,"body":"get quality reps in with that movement."},{"startTime":2908.418,"endTime":2914.262,"body":"And so I don't know exactly what that point is where the weight drops so low that it's no"},{"startTime":2908.418,"endTime":2914.262,"body":"longer effective."},{"startTime":2914.262,"endTime":2921.908,"body":"uh The studies, you know, will say anything below 30 % of your one rep max, which is just"},{"startTime":2914.262,"endTime":2921.908,"body":"crazy."},{"startTime":2921.908,"endTime":2928.492,"body":"Like nobody's going to go to a point where, you know, 30 % of their one rep max and"},{"startTime":2921.908,"endTime":2928.492,"body":"they're like, yeah, these are still quality reps."},{"startTime":2928.492,"endTime":2931.734,"body":"Like you could probably do that a hundred sets into your workout."},{"startTime":2931.734,"endTime":2936.984,"body":"So that's not a great, a great number, but I think for you as an individual, you can know."},{"startTime":2936.984,"endTime":2941.764,"body":"or begin to understand where like a weight drop, it's too large."},{"startTime":2941.764,"endTime":2944.019,"body":"And now you're kind of just going through the motions."},{"startTime":2944.019,"endTime":2948.657,"body":"You're not really actually causing any kind of productive stimulus."},{"startTime":2948.8,"endTime":2950.17,"body":"Got it, got it."},{"startTime":2950.531,"endTime":2952.221,"body":"I have one kind of final question for you."},{"startTime":2952.221,"endTime":2955.303,"body":"And this one I'm kind of purely curious about."},{"startTime":2955.303,"endTime":2958.484,"body":"I um don't think I have an answer for this."},{"startTime":2958.484,"endTime":2960.935,"body":"So if there's a reason why I'm asking you."},{"startTime":2960.935,"endTime":2968.218,"body":"Let's say someone is going through maybe like an RP volume ramping style program."},{"startTime":2968.218,"endTime":2974.42,"body":"Because they, for whatever reason, we get to an end of a program and we're doing a lot"},{"startTime":2968.218,"endTime":2974.42,"body":"higher of a volume."},{"startTime":2975.361,"endTime":2978.194,"body":"Let's say they want to reduce to a lower,"},{"startTime":2978.194,"endTime":2981.266,"body":"know, volume uh next block purely from a time commitment."},{"startTime":2981.266,"endTime":2983.397,"body":"They don't want to train two hours per week."},{"startTime":2983.738,"endTime":2986.87,"body":"How would you, what do you think is the best kind of approach to do that?"},{"startTime":2986.87,"endTime":2996.836,"body":"And do you think there is any kind of inherent risk of a very large reduction in volume"},{"startTime":2986.87,"endTime":2996.836,"body":"over a short period of time to like adaptations or anything like that?"},{"startTime":2996.938,"endTime":3001.86,"body":"No, I mean, it's a good question, but no, I think that that's just natural periodization."},{"startTime":3001.86,"endTime":3010.052,"body":"Like over the course of, of a year of training, you'll naturally have these cycles that"},{"startTime":3001.86,"endTime":3010.052,"body":"kind of are higher volume or hypertrophy focused."},{"startTime":3010.052,"endTime":3019.345,"body":"then potentially maybe it's lower volume, strength focused, or it's just lower volume,"},{"startTime":3010.052,"endTime":3019.345,"body":"hypertrophy focused or, you know, changing exercise selection or these things like these"},{"startTime":3019.345,"endTime":3021.706,"body":"are kind of just the natural changes that occur."},{"startTime":3022.574,"endTime":3028.63,"body":"when you're coming off an extremely high volume, like a volume escalation program, like"},{"startTime":3022.574,"endTime":3028.63,"body":"the RP model."},{"startTime":3030.37,"endTime":3032.553,"body":"it's likely that some of that."},{"startTime":3034.166,"endTime":3037.524,"body":"there's a term for it, but basically the delayed growth that occurs."},{"startTime":3037.524,"endTime":3041.421,"body":"they've, they've shown that, you know, when you over,"},{"startTime":3044.144,"endTime":3046.882,"body":"over overreach."},{"startTime":3046.882,"endTime":3047.312,"body":"Yeah."},{"startTime":3047.312,"endTime":3047.432,"body":"Yeah."},{"startTime":3047.432,"endTime":3047.652,"body":"Yeah."},{"startTime":3047.652,"endTime":3051.743,"body":"So if you, if you overreach, but don't over train, you just overreach a little bit."},{"startTime":3051.743,"endTime":3062.776,"body":"And then you like deload or dial back significantly that there's some delayed muscle"},{"startTime":3051.743,"endTime":3062.776,"body":"growth that will occur a hyper overcomp overcompensation, hypercompensation, one of the"},{"startTime":3062.776,"endTime":3063.026,"body":"two."},{"startTime":3063.026,"endTime":3072.449,"body":"Um, so, so that you can essentially have this two or three weeks of growth that are"},{"startTime":3063.026,"endTime":3072.449,"body":"occurring after you've even kind of peaked your volumes."},{"startTime":3072.449,"endTime":3075.958,"body":"But I think a lot of that depends on being able to facilitate in a"},{"startTime":3075.958,"endTime":3080.261,"body":"environment, an environment of, of recovery of optimal recovery."},{"startTime":3080.261,"endTime":3089.686,"body":"And so if you're in that high volume escalation program, and then you don't actually let"},{"startTime":3080.261,"endTime":3089.686,"body":"your body recover, you never get that overcompensation to occur."},{"startTime":3089.787,"endTime":3093.029,"body":"And you don't actually see the growth that's potentially there."},{"startTime":3093.029,"endTime":3101.058,"body":"So by dialing back to these lower volumes or amplifying recovery after the high volume"},{"startTime":3093.029,"endTime":3101.058,"body":"cycle, you can see kind of some"},{"startTime":3101.058,"endTime":3102.519,"body":"some subsequent gains there."},{"startTime":3102.519,"endTime":3110.082,"body":"And I'll just use an example from myself too, when I was following the RP model, the first"},{"startTime":3102.519,"endTime":3110.082,"body":"cycle I did through it."},{"startTime":3110.082,"endTime":3116.225,"body":"So this was before I really reached the kind of being so fatigued where I injured my"},{"startTime":3110.082,"endTime":3116.225,"body":"shoulder on the dumbbell press."},{"startTime":3116.225,"endTime":3120.806,"body":"Uh, one of the movements I had in my program was a dumbbell floor press."},{"startTime":3120.807,"endTime":3128.85,"body":"And so at the end of the cycle, after volume had escalated and fatigue had accumulated,"},{"startTime":3120.807,"endTime":3128.85,"body":"and I was basically in week five or six, I"},{"startTime":3129.198,"endTime":3141.895,"body":"The volume was so high and I was so fatigued that when I went to do my dumbbell floor"},{"startTime":3129.198,"endTime":3141.895,"body":"press, I got a hundred for six and it was legit failure."},{"startTime":3141.895,"endTime":3144.226,"body":"Like I could not have done another rep."},{"startTime":3144.246,"endTime":3153.752,"body":"Then I took my deload week where I didn't do much because it was like the RP style deload"},{"startTime":3144.246,"endTime":3153.752,"body":"week where you basically just essentially fuck all and came back the next week, started"},{"startTime":3153.752,"endTime":3158.604,"body":"with my dumbbell press and it was supposed to be three RIR for the first week."},{"startTime":3158.786,"endTime":3161.327,"body":"and I ended up doing a hundred for nine."},{"startTime":3161.327,"endTime":3165.529,"body":"So I got three more reps than I did and I had three RIR left."},{"startTime":3165.529,"endTime":3173.512,"body":"So in theory I could have done 12 and that just shows that the fatigue was so high at the"},{"startTime":3165.529,"endTime":3173.512,"body":"end of that cycle that it was masking my fitness."},{"startTime":3173.512,"endTime":3183.696,"body":"And through this deload week, this amplification of recovery, I'm able to manifest the"},{"startTime":3173.512,"endTime":3183.696,"body":"strength, not have it masked by the fatigue and demonstrate my fitness."},{"startTime":3183.696,"endTime":3188.452,"body":"And so in your question, I think the same thing is occurring where, you know, people"},{"startTime":3183.696,"endTime":3188.452,"body":"worry,"},{"startTime":3188.452,"endTime":3194.088,"body":"my God, I was doing all these volumes and then I'm gonna drop my volume and suddenly I'm"},{"startTime":3188.452,"endTime":3194.088,"body":"gonna lose all this muscle that I've been working so hard for."},{"startTime":3194.088,"endTime":3196.79,"body":"It's really actually the opposite that's occurring here."},{"startTime":3196.99,"endTime":3209.633,"body":"Yeah, yeah, the performance there's no denying the once you've experienced that"},{"startTime":3196.99,"endTime":3209.633,"body":"performance like I don't even know like super compensation after a period of like reduced"},{"startTime":3209.633,"endTime":3211.724,"body":"fatigue and like an increased recovery."},{"startTime":3211.724,"endTime":3217.095,"body":"You're almost like when it when it happens to me, I almost I'm like, did I botched last"},{"startTime":3211.724,"endTime":3217.095,"body":"week's logs?"},{"startTime":3217.095,"endTime":3221.857,"body":"Like, could I really put four reps up in a week sort of thing?"},{"startTime":3221.877,"endTime":3223.627,"body":"But no, it will happen sometimes."},{"startTime":3223.627,"endTime":3225.888,"body":"So I mean, it's always very cool when it does."},{"startTime":3225.888,"endTime":3226.958,"body":"That's for sure."},{"startTime":3227.074,"endTime":3227.934,"body":"Yeah, exactly."},{"startTime":3227.934,"endTime":3230.496,"body":"So I just think people don't need to be scared of that."},{"startTime":3230.496,"endTime":3236.74,"body":"like, man, how can we kind of wrap this thing in, kind of take it home?"},{"startTime":3236.74,"endTime":3251.798,"body":"And I think that the general idea that junk volume is anything over five RIR is wrong"},{"startTime":3236.74,"endTime":3251.798,"body":"because junk volume or volume in general is a product of the relationship between"},{"startTime":3251.798,"endTime":3254.649,"body":"intensity and volume."},{"startTime":3254.67,"endTime":3256.05,"body":"And uh"},{"startTime":3256.608,"endTime":3269.223,"body":"If you did 25 sets at five RIR, my guess would be that that's probably for the most part,"},{"startTime":3256.608,"endTime":3269.223,"body":"pretty effective junk volume would mean 25 sets."},{"startTime":3269.223,"endTime":3277.286,"body":"Maybe I'm just throwing an arbitrary number out there, but, like the, the, the closer you"},{"startTime":3269.223,"endTime":3277.286,"body":"work to failure and the harder you work and the more focused you are and more attention"},{"startTime":3277.286,"endTime":3284.41,"body":"you can give to your training, the more stimulus you can create, the less volume you're"},{"startTime":3277.286,"endTime":3284.41,"body":"going to need before things then begin to turn into junk."},{"startTime":3284.41,"endTime":3290.37,"body":"And the further you are from failure doesn't mean that it's immediately junk just because"},{"startTime":3284.41,"endTime":3290.37,"body":"it's further from failure doesn't make it junk."},{"startTime":3290.41,"endTime":3299.49,"body":"I think if I had to really define junk volume, it's doing work at the end of a training"},{"startTime":3290.41,"endTime":3299.49,"body":"session after you've already maximized the stimulus."},{"startTime":3299.49,"endTime":3304.17,"body":"So it's work that is no longer contributing to you increasing the stimulus."},{"startTime":3304.17,"endTime":3307.57,"body":"It's more just causing havoc on your recovery."},{"startTime":3307.57,"endTime":3312.694,"body":"And so I don't think you can say it's over five RIR, it's 10 RIR, it's"},{"startTime":3312.694,"endTime":3317.803,"body":"using this exercise or that exercise or doing 100 pushups at the end or anything like"},{"startTime":3312.694,"endTime":3317.803,"body":"that."},{"startTime":3317.803,"endTime":3319.686,"body":"It can't be just fit into a bucket."},{"startTime":3319.686,"endTime":3324.844,"body":"It's just work that's done after you've already successfully done all the work you needed"},{"startTime":3319.686,"endTime":3324.844,"body":"to do."},{"startTime":3325.066,"endTime":3326.507,"body":"I mean, very, very well put."},{"startTime":3326.507,"endTime":3331.251,"body":"Like almost everything in fitness and nutrition, it's contextual, right?"},{"startTime":3331.251,"endTime":3345.401,"body":"And the more advanced you are, the longer that you've done it, done this, I should say,"},{"startTime":3331.251,"endTime":3345.401,"body":"you have a better understanding of what is continuing to be contributory to your stimulus"},{"startTime":3345.401,"endTime":3353.446,"body":"and what is now just stimulus has been maxed out and everything is now just kind of mushy"},{"startTime":3345.401,"endTime":3353.446,"body":"and going through the motions per se."},{"startTime":3353.508,"endTime":3354.028,"body":"Yeah, exactly."},{"startTime":3354.028,"endTime":3359.442,"body":"Where increased injury risk occurs and you know, you're making inroads into your recovery."},{"startTime":3359.442,"endTime":3363.555,"body":"So maybe you're not sleeping as well, or like you're less motivated in subsequent"},{"startTime":3359.442,"endTime":3363.555,"body":"sessions."},{"startTime":3363.555,"endTime":3366.167,"body":"I mean, there's a lot of detriment that can occur."},{"startTime":3366.167,"endTime":3373.682,"body":"And so, man, you and I both are a relative large proponents of somewhat low volume"},{"startTime":3366.167,"endTime":3373.682,"body":"training."},{"startTime":3373.682,"endTime":3377.874,"body":"I'd say I'm a little bit more low volume than you for the most part, but, you've come a"},{"startTime":3373.682,"endTime":3377.874,"body":"long way."},{"startTime":3377.874,"endTime":3383.358,"body":"Maybe like before we wrap up, this is actually really interesting to demonstrate that, you"},{"startTime":3377.874,"endTime":3383.358,"body":"know, you're"},{"startTime":3383.382,"endTime":3391.125,"body":"old training programs when we first started this podcast, like a leg day would be, you"},{"startTime":3383.382,"endTime":3391.125,"body":"know, five or six different exercises of four sets each."},{"startTime":3391.125,"endTime":3395.147,"body":"So you're doing, you were doing like 20 sets of legs in a session."},{"startTime":3395.387,"endTime":3401.85,"body":"And now you're doing, I don't know, six to 10 sets of legs in a session, something along"},{"startTime":3395.387,"endTime":3401.85,"body":"those lines."},{"startTime":3401.93,"endTime":3411.094,"body":"And, and so like, what is your interpretation of the way that junk volume manifested in"},{"startTime":3401.93,"endTime":3411.094,"body":"your prior training versus the way that, that it's kind of implemented now or not"},{"startTime":3411.094,"endTime":3412.064,"body":"implemented."},{"startTime":3413.595,"endTime":3416.581,"body":"Yeah, I mean my personal experience"},{"startTime":3418.496,"endTime":3428.493,"body":"There was a large, there's a big, there's a pretty big delta in RIR of my upper body"},{"startTime":3418.496,"endTime":3428.493,"body":"training versus my lower body training in previous years."},{"startTime":3428.493,"endTime":3431.615,"body":"Like let's call it my late 20s, even into my very early 30s."},{"startTime":3431.615,"endTime":3438.379,"body":"uh And the reason is like lower body training in close proximities to failure is really"},{"startTime":3431.615,"endTime":3438.379,"body":"fucking hard."},{"startTime":3438.379,"endTime":3440.961,"body":"It's very unpleasant."},{"startTime":3441.822,"endTime":3448.596,"body":"And I think there's a reason why people end up doing like higher volume."},{"startTime":3448.596,"endTime":3454.569,"body":"because even a two RAR hack squat or a leg press is soul sucking."},{"startTime":3454.569,"endTime":3455.729,"body":"You know what I mean?"},{"startTime":3455.729,"endTime":3457.798,"body":"And most people aren't going to do that."},{"startTime":3457.798,"endTime":3462.652,"body":"You watch most people leg press, they're doing quarter reps or half reps."},{"startTime":3462.652,"endTime":3471.166,"body":"So if you say, hey, one set is all you need and you're half repping to a five RAR, it's"},{"startTime":3462.652,"endTime":3471.166,"body":"not going to be very stimulative."},{"startTime":3471.166,"endTime":3477.798,"body":"you can't equate one to one when range of motion is complete opposite ends of the"},{"startTime":3471.166,"endTime":3477.798,"body":"spectrum."},{"startTime":3477.81,"endTime":3481.773,"body":"and so is, you know, relative intensity."},{"startTime":3482.173,"endTime":3487.337,"body":"So I think that that was my own, you know, kind of personal, uh what would you call it?"},{"startTime":3487.337,"endTime":3488.568,"body":"that journey with that."},{"startTime":3488.568,"endTime":3495.242,"body":"And it's something that I think is like very, very common when, when, when legs are"},{"startTime":3488.568,"endTime":3495.242,"body":"trained in close proximity to failure."},{"startTime":3495.242,"endTime":3501.827,"body":"I really don't think most people can handle like the stimulus gets really maxed out."},{"startTime":3501.827,"endTime":3506.346,"body":"would say more quickly than any, most other body parts, the lower body does."},{"startTime":3506.346,"endTime":3510.03,"body":"So you were going to failure more or less on the upper body stuff."},{"startTime":3510.946,"endTime":3513.335,"body":"yeah, right."},{"startTime":3513.335,"endTime":3523.456,"body":"So my question is like during that time, were you also doing those higher volume type"},{"startTime":3513.335,"endTime":3523.456,"body":"workouts sessions for the upper body as well?"},{"startTime":3527.124,"endTime":3529.695,"body":"I really don't remember in full transparency."},{"startTime":3529.695,"endTime":3542.618,"body":"um Probably not because if we really split, there's just a lot more body to train above"},{"startTime":3529.695,"endTime":3542.618,"body":"the waist relative to below the waist."},{"startTime":3542.618,"endTime":3546.259,"body":"So it's easier to, can, let's say it's 20 sets."},{"startTime":3546.259,"endTime":3554.161,"body":"You can really easily distribute 20 sets across the upper body and not put eight sets on a"},{"startTime":3546.259,"endTime":3554.161,"body":"single body part."},{"startTime":3554.161,"endTime":3556.872,"body":"But if you put 20 sets on the lower body, like you have,"},{"startTime":3557.835,"endTime":3562.952,"body":"I guess four body parts and that's if you're gonna do a lot of calves, you know what I"},{"startTime":3557.835,"endTime":3562.952,"body":"mean?"},{"startTime":3563.831,"endTime":3564.352,"body":"Yeah."},{"startTime":3564.352,"endTime":3575.28,"body":"So then would you say that during that period of time, say five, six years ago, when you"},{"startTime":3564.352,"endTime":3575.28,"body":"were training your legs with 20 sets, that some of that was junk volume, or would you say"},{"startTime":3575.28,"endTime":3582.866,"body":"that it was far enough from a failure that those sets were likely not causing a"},{"startTime":3575.28,"endTime":3582.866,"body":"performance decrement or inroads into your recovery?"},{"startTime":3582.866,"endTime":3588.64,"body":"They were just kind of, I needed that volume because I was working, you know, less hard."},{"startTime":3590.568,"endTime":3604.268,"body":"I think from the parts that I can remember, would say I would argue more of that wasted"},{"startTime":3590.568,"endTime":3604.268,"body":"opportunity kind of thing, you know, um where sets one and two were probably just not"},{"startTime":3604.268,"endTime":3608.26,"body":"stimulative enough and they were kind of unnecessary warmups."},{"startTime":3608.26,"endTime":3613.684,"body":"We could probably even call them um or just."},{"startTime":3616.586,"endTime":3624.455,"body":"yeah, really, really just not appropriate relative intensity to be completely honest,"},{"startTime":3616.586,"endTime":3624.455,"body":"because it was hard and I didn't want to keep going."},{"startTime":3624.455,"endTime":3631.368,"body":"Yeah, so maybe it was like you were losing out on time efficiency, but you weren't"},{"startTime":3624.455,"endTime":3631.368,"body":"necessarily doing junk volume to the point that it was detrimental to your recovery or"},{"startTime":3631.368,"endTime":3632.488,"body":"anything like that."},{"startTime":3632.488,"endTime":3633.289,"body":"I would agree with that."},{"startTime":3633.289,"endTime":3645.139,"body":"Yeah, I wouldn't say it was detrimental or an impeding recovery because stimulus was I"},{"startTime":3633.289,"endTime":3645.139,"body":"would say net stimulus was lower because per set stimulus was significantly lower than it"},{"startTime":3645.139,"endTime":3646.008,"body":"could be."},{"startTime":3646.008,"endTime":3646.808,"body":"Right, right."},{"startTime":3646.808,"endTime":3647.159,"body":"Yeah."},{"startTime":3647.159,"endTime":3654.372,"body":"So you're wasting some time, but like at the end of the day, it wouldn't be junk volume"},{"startTime":3647.159,"endTime":3654.372,"body":"because it hadn't, wasn't like you would maxed out your stimulus and then you continue to"},{"startTime":3654.372,"endTime":3655.062,"body":"do stuff."},{"startTime":3655.062,"endTime":3661.725,"body":"It would be like the equivalent, like example you use would be you finish your leg day and"},{"startTime":3655.062,"endTime":3661.725,"body":"then you're like, yeah, a hundred air squats for time."},{"startTime":3661.725,"endTime":3663.246,"body":"That's what I should do right now."},{"startTime":3663.246,"endTime":3666.458,"body":"You know, like, like that would be a good example of, junk volume, right?"},{"startTime":3666.458,"endTime":3669.569,"body":"All right, cool."},{"startTime":3669.569,"endTime":3670.223,"body":"That's all I got."},{"startTime":3670.223,"endTime":3671.7,"body":"I think that was pretty productive."},{"startTime":3671.7,"endTime":3672.631,"body":"Yeah, I think so."},{"startTime":3672.631,"endTime":3681.277,"body":"Of course, guys, as always, any questions about the episode, you can either leave a"},{"startTime":3672.631,"endTime":3681.277,"body":"comment under YouTube or ping Brian or myself on Instagram."},{"startTime":3681.478,"endTime":3687.652,"body":"And next week, if Brian is not traveling, we will be back with another Eat, Train,"},{"startTime":3681.478,"endTime":3687.652,"body":"Prosper."},{"startTime":3687.736,"endTime":3689.209,"body":"Yep, I'll be around."}]}