{"version":"1.0.0","segments":[{"startTime":25.069,"endTime":26.139,"body":"What is going on, guys?"},{"startTime":26.139,"endTime":26.939,"body":"Happy Tuesday."},{"startTime":26.939,"endTime":28.57,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":28.57,"endTime":35.512,"body":"Today is episode one hundred and ninety and Brian and I are talking pre steroid era"},{"startTime":28.57,"endTime":35.512,"body":"training protocols."},{"startTime":35.512,"endTime":40.374,"body":"So this was an idea introduced by Brian a few weeks back and it is super cool."},{"startTime":40.374,"endTime":46.896,"body":"And what we've kind of both done is I go down the rabbit hole and it was a little bit of"},{"startTime":40.374,"endTime":46.896,"body":"like a little project, you know, to dig up some things."},{"startTime":46.896,"endTime":48.376000000000005,"body":"And a lot of this is things that."},{"startTime":48.376000000000005,"endTime":55.498000000000005,"body":"You know, I've learned through speaking with Brian before little tidbits and stuff, but it"},{"startTime":48.376000000000005,"endTime":55.498000000000005,"body":"was really cool to go back and do some history."},{"startTime":55.498000000000005,"endTime":65.89099999999999,"body":"There are some parts of this that I think are a little bit more of cooler lore or things"},{"startTime":55.498000000000005,"endTime":65.89099999999999,"body":"that I have seen in the past and potentially, you know, taken at face value before I had"},{"startTime":65.89099999999999,"endTime":70.122,"body":"been a professional in this space and then revisiting it with a professional."},{"startTime":70.122,"endTime":74.463,"body":"I have been able to be like, yeah, that's absolute dogshit sort of thing."},{"startTime":74.643,"endTime":76.404,"body":"But a very, very cool episode."},{"startTime":76.404,"endTime":78.084,"body":"But before we dive in, as always."},{"startTime":78.084,"endTime":79.212,"body":"Brian, what's going on?"},{"startTime":79.212,"endTime":81.113,"body":"Yeah, I'm super excited for this episode."},{"startTime":81.113,"endTime":85.047,"body":"I have always had a passion for this era of training."},{"startTime":85.047,"endTime":91.042,"body":"was, you know, as I've talked about kind of how I got my introduction into training was"},{"startTime":85.047,"endTime":91.042,"body":"through a lot of these protocols."},{"startTime":91.042,"endTime":102.361,"body":"And, uh, I found a lot of motivation in my youth through reading a lot of these kind of"},{"startTime":91.042,"endTime":102.361,"body":"old time magazines and training manuals and, different things like that."},{"startTime":102.361,"endTime":105.234,"body":"So, definitely something that's been really fun for me to revisit."},{"startTime":105.234,"endTime":108.096,"body":"And I look forward to, to going through this with you."},{"startTime":108.572,"endTime":112.135,"body":"As far as updates, three quick ones for you guys."},{"startTime":112.135,"endTime":120.941,"body":"Just spent the weekend in Moab, which is super beautiful Red Rocks out in Utah, kind of"},{"startTime":112.135,"endTime":120.941,"body":"near Colorado, like Eastern Utah."},{"startTime":120.941,"endTime":123.914,"body":"oh yeah, Eastern Utah."},{"startTime":123.914,"endTime":124.544,"body":"So cool."},{"startTime":124.544,"endTime":129.81799999999998,"body":"We went on this almost three mile hike with the kids and another family."},{"startTime":129.898,"endTime":133.41,"body":"And it was the first, it was the longest hike that my daughter has ever done."},{"startTime":133.41,"endTime":134.201,"body":"She's five."},{"startTime":134.201,"endTime":136.002,"body":"uh"},{"startTime":136.18,"endTime":139.803,"body":"We were doing it with this other family where the girl is in Bryson's class."},{"startTime":139.803,"endTime":143.175,"body":"So she's like six or seven, a little bit older than, Vivi is."},{"startTime":143.175,"endTime":146.998,"body":"And you could see Vivi just wanting to impress her and stay with her the whole time."},{"startTime":146.998,"endTime":156.686,"body":"So while she would usually get a mile in and start complaining that she's tired or her"},{"startTime":146.998,"endTime":156.686,"body":"legs hurt, or she needs to sit down and eat or whatever, um, she literally just manned up"},{"startTime":156.686,"endTime":159.098,"body":"so to speak and didn't complain at all."},{"startTime":159.098,"endTime":162.218,"body":"And just, you know, trounced across the red rocks and"},{"startTime":162.218,"endTime":173.258,"body":"It was really, really cool experience for all of us, incredible pictures and the"},{"startTime":162.218,"endTime":173.258,"body":"topography there was just so wild with layers and layers and layers of these red rocks and"},{"startTime":173.258,"endTime":178.277,"body":"arches and, you know, a thousand foot falls and all sorts of stuff."},{"startTime":178.277,"endTime":180.089,"body":"So that was really cool."},{"startTime":180.089,"endTime":184.909,"body":"personally, as far as my training is going, everything's been great."},{"startTime":184.909,"endTime":187.425,"body":"Sticking currently with the."},{"startTime":187.547,"endTime":198.264,"body":"abbreviated version of my, you know, legs and abs and calves on one day, torso on another"},{"startTime":187.547,"endTime":198.264,"body":"day, and then extremities, shoulders and arms and stuff on a third day."},{"startTime":198.357,"endTime":200.025,"body":"Uh, been great."},{"startTime":200.226,"endTime":207.41,"body":"Given the travel I, uh, and I had another travel the week before where I went to Cancun"},{"startTime":200.226,"endTime":207.41,"body":"for our buddy, Pitts's wedding."},{"startTime":207.511,"endTime":213.575,"body":"So I came back from Cancun and, uh, only had a couple of days here before we left for"},{"startTime":207.511,"endTime":213.575,"body":"Moab."},{"startTime":213.575,"endTime":215.246,"body":"So I needed to do a leg workout."},{"startTime":215.246,"endTime":216.925,"body":"It had been like, I think"},{"startTime":216.925,"endTime":219.766,"body":"days since I had done like a proper leg workout."},{"startTime":220.007,"endTime":225.95,"body":"And uh I did four sets of pendulum squat and four sets of leg curls."},{"startTime":225.95,"endTime":232.654,"body":"And that was on Wednesday, the day before we left for Moab."},{"startTime":232.654,"endTime":240.638,"body":"And it is now Tuesday, and I'm still sore in my legs from four sets of pendulum squats and"},{"startTime":232.654,"endTime":240.638,"body":"four sets of leg curls."},{"startTime":240.638,"endTime":244.02,"body":"Granted, the soreness is big is basically gone at this point."},{"startTime":244.02,"endTime":246.253,"body":"But for a number of days there, I was completely"},{"startTime":246.253,"endTime":256.73,"body":"crippled and like my knee would buckle as I would walk you know the quads are so sore type"},{"startTime":246.253,"endTime":256.73,"body":"thing and I just like it just continues to amaze me like I know I had taken nine days off"},{"startTime":256.73,"endTime":267.747,"body":"of legs but it continues to amaze me how little volume is actually needed I did 12 total"},{"startTime":256.73,"endTime":267.747,"body":"reps 12 working reps for for my quads like literally four sets of three on the pendulum"},{"startTime":267.747,"endTime":270.56100000000004,"body":"squat and this is what happened to me so"},{"startTime":270.56100000000004,"endTime":271.702,"body":"That was amazing."},{"startTime":271.702,"endTime":279.868,"body":"And then on the trip in Moab, I brought my rings, which is one of my favorite things to do"},{"startTime":271.702,"endTime":279.868,"body":"to hit an upper body session, you know, with these beautiful expansive views in the"},{"startTime":279.868,"endTime":280.928,"body":"background."},{"startTime":280.928,"endTime":285.732,"body":"And I did 12 rounds of five pull-ups and 10 push-ups."},{"startTime":285.732,"endTime":290.275,"body":"So pretty simple, 60 reps of pull-ups, 120 reps of push-ups."},{"startTime":290.275,"endTime":292.036,"body":"It's not like I rushed it."},{"startTime":292.156,"endTime":294.328,"body":"It was, you know, minute and a half breaks between each."},{"startTime":294.328,"endTime":296.999,"body":"It took me 35 minutes to do all of that."},{"startTime":297.26,"endTime":299.645,"body":"My lats and chest and triceps."},{"startTime":299.645,"endTime":303.919,"body":"have been sore to the touch since then."},{"startTime":303.919,"endTime":314.519,"body":"And still now where that was on Saturday and it's now Tuesday and I still have like deep"},{"startTime":303.919,"endTime":314.519,"body":"soreness in my like terries and lower lats and the tricep right above the elbow."},{"startTime":314.519,"endTime":324.248,"body":"It just boggles my mind how little really quality volume is necessary to get me extremely"},{"startTime":314.519,"endTime":324.248,"body":"beat up these days."},{"startTime":324.248,"endTime":324.569,"body":"And..."},{"startTime":324.569,"endTime":325.409,"body":"oh"},{"startTime":325.607,"endTime":335.296,"body":"I think that that actually parlays relatively well into this episode where a lot of the"},{"startTime":325.607,"endTime":335.296,"body":"training that these guys did was, you know, a little bit lower volume and uh some of them"},{"startTime":335.296,"endTime":338.709,"body":"were not, which we'll get into, but I'm always surprised by that."},{"startTime":338.709,"endTime":341.922,"body":"And then the last thing is it is graduation week this week."},{"startTime":341.922,"endTime":345.956,"body":"So I don't remember ever graduating this early when I was in school."},{"startTime":345.956,"endTime":352.329,"body":"It was always like mid June, but this week in late May, my daughter's gonna officially be"},{"startTime":345.956,"endTime":352.329,"body":"done with."},{"startTime":352.329,"endTime":354.25,"body":"preschool and start kindergarten next year."},{"startTime":354.25,"endTime":357.182,"body":"And my son is graduating first grade and starting second grade next year."},{"startTime":357.182,"endTime":359.614,"body":"So, going to embark on summer here."},{"startTime":359.614,"endTime":361.405,"body":"End of this week, starting Memorial day weekend."},{"startTime":361.405,"endTime":361.885,"body":"It's summer."},{"startTime":361.885,"endTime":364.247,"body":"We do camps and I'm amped."},{"startTime":364.247,"endTime":364.667,"body":"I'm amped."},{"startTime":364.667,"endTime":372.002,"body":"Like really summer is my, my favorite where I can get up and drop the kids at camp and hit"},{"startTime":364.667,"endTime":372.002,"body":"a warm bike ride in the seventies at 9 AM."},{"startTime":372.002,"endTime":372.822,"body":"It's, just perfect."},{"startTime":372.822,"endTime":376.304,"body":"So, really excited for what we have to come these next few months."},{"startTime":376.304,"endTime":377.406,"body":"Aaron, what's going on with you?"},{"startTime":377.406,"endTime":379.597,"body":"You know, not much really."},{"startTime":379.597,"endTime":384.188,"body":"I'm living Groundhog Day and I don't I don't hate it."},{"startTime":384.188,"endTime":386.597,"body":"You know, I I really, really don't."},{"startTime":386.597,"endTime":389.649,"body":"I have in here like prep is prepping."},{"startTime":389.969,"endTime":392.53,"body":"I'm getting leaner still somehow."},{"startTime":392.81,"endTime":395.511,"body":"I'm really enjoying the pursuit of something."},{"startTime":395.511,"endTime":397.438,"body":"I'm really enjoying the mornings again."},{"startTime":397.438,"endTime":398.542,"body":"My alarm goes off."},{"startTime":398.542,"endTime":399.392,"body":"I get up."},{"startTime":399.392,"endTime":400.312,"body":"I do my journaling."},{"startTime":400.312,"endTime":403.943,"body":"This is the only time I've ever, ever been consistent with a journal."},{"startTime":403.943,"endTime":405.426,"body":"I'm on day 51."},{"startTime":405.426,"endTime":406.705,"body":"um"},{"startTime":406.705,"endTime":413.381,"body":"It really helps me kind of just like set in, set in, you know, kind of intentions for the"},{"startTime":406.705,"endTime":413.381,"body":"day, make sure that I'm like really efficient."},{"startTime":413.381,"endTime":415.734,"body":"And I think it's one of those things where."},{"startTime":415.734,"endTime":422.774,"body":"The gift of like time freedom can also become a curse, you know, because you don't have"},{"startTime":415.734,"endTime":422.774,"body":"like the pressure to be like in somewhere by some time."},{"startTime":422.774,"endTime":428.114,"body":"So sometimes you kind of feel like I have my coffee and I'm kind of like dicking around on"},{"startTime":422.774,"endTime":428.114,"body":"Instagram or something like that."},{"startTime":428.114,"endTime":431.574,"body":"And then it's a poor way to start your day in my opinion."},{"startTime":431.574,"endTime":440.354,"body":"And from what it kind of I never have great days like that, but I don't I don't look at my"},{"startTime":431.574,"endTime":440.354,"body":"phone for probably like the first well, like probably 45 minutes after I'm up, you know,"},{"startTime":440.354,"endTime":442.454,"body":"until I've like done all my morning stuff, my journal."},{"startTime":442.454,"endTime":444.954,"body":"And then I'll like listen to something while I'm making breakfast."},{"startTime":444.954,"endTime":445.71,"body":"But"},{"startTime":445.834,"endTime":449.746,"body":"It's real, I'm truly, truly enjoying the days right now."},{"startTime":449.746,"endTime":459.534,"body":"And I think like that pressure of having to perform so that I'm not gonna like embarrass"},{"startTime":449.746,"endTime":459.534,"body":"myself on stage or something like that really just brings out like a better version of me,"},{"startTime":459.534,"endTime":460.445,"body":"even with work."},{"startTime":460.445,"endTime":469.201,"body":"My work has been so much more efficient, you know, and I'm really, really enjoying it to"},{"startTime":460.445,"endTime":469.201,"body":"the point where I'm trying to like put these thoughts in my head, like, okay, like how do"},{"startTime":469.201,"endTime":471.423,"body":"I instate this like after prep sofa?"},{"startTime":471.423,"endTime":472.746,"body":"Like what's something else I can like."},{"startTime":472.746,"endTime":477.02,"body":"put pressure on myself to continue this like work efficiency in that sort of thing."},{"startTime":477.02,"endTime":479.983,"body":"But, so far I still feel really good."},{"startTime":480.234,"endTime":486.9,"body":"I'm sure once I get like lean, lean, lean, I'll start to feel like the fatigue and stuff,"},{"startTime":480.234,"endTime":486.9,"body":"settle, settling in, but I still don't, I feel great."},{"startTime":486.9,"endTime":489.032,"body":"Honestly, it feels really, really nice."},{"startTime":489.316,"endTime":496.644,"body":"So with the journaling, that's actually one of the things that I don't do in my morning"},{"startTime":489.316,"endTime":496.644,"body":"routine."},{"startTime":496.644,"endTime":504.853,"body":"I do a lot of things like breath work and certain other things that I find really do move"},{"startTime":496.644,"endTime":504.853,"body":"the needle."},{"startTime":504.853,"endTime":512.131,"body":"And so for you, 51 days in, you've really found this to be something that really does kind"},{"startTime":504.853,"endTime":512.131,"body":"of positively impact your day."},{"startTime":512.131,"endTime":519.447,"body":"Yeah, and I think it positively impacts it, but it also forces me to take some chill time"},{"startTime":512.131,"endTime":519.447,"body":"with myself."},{"startTime":519.567,"endTime":530.6759999999999,"body":"I wake up, I brush my teeth, I have 20 some ounces of water right away, I get some"},{"startTime":519.567,"endTime":530.6759999999999,"body":"creatine in, I have a flavored creatine, so it's just a nice flavored drink to have."},{"startTime":530.777,"endTime":540.504,"body":"I make an espresso, I sit down outside on the little patio thing with my notebook, and I"},{"startTime":530.777,"endTime":540.504,"body":"just get all my thoughts out and stuff, and have some pure air and time with his mind,"},{"startTime":540.504,"endTime":541.525,"body":"sort of thing."},{"startTime":541.535,"endTime":542.276,"body":"Yeah, I love that."},{"startTime":542.276,"endTime":548.01,"body":"I think that that might be something that I begin to introduce this summer with the kids"},{"startTime":542.276,"endTime":548.01,"body":"kind of getting up later and camps and stuff."},{"startTime":548.01,"endTime":549.741,"body":"It gives me a little bit more time in the morning."},{"startTime":549.741,"endTime":555.475,"body":"Um, so that might be actually one that I, that I begin to do because it's been on the kind"},{"startTime":549.741,"endTime":555.475,"body":"of the front of my mind."},{"startTime":555.475,"endTime":562.96,"body":"And I also find it interesting that you do it by hand, which Kim does as well, because"},{"startTime":555.475,"endTime":562.96,"body":"I've done, I've, I've tried the journaling thing in the past."},{"startTime":562.96,"endTime":570.195,"body":"Like when I, when I quit weed for 33 days last year, I had journaled every single morning"},{"startTime":562.96,"endTime":570.195,"body":"on how I was feeling about that, but I did it on the computer."},{"startTime":570.303,"endTime":575.042,"body":"And I feel like maybe there's something a little more raw and in touch about doing it by"},{"startTime":570.303,"endTime":575.042,"body":"hand."},{"startTime":575.042,"endTime":578.543,"body":"Yeah, I mean, I wouldn't do it if I was doing it on the computer."},{"startTime":578.543,"endTime":583.465,"body":"You know, I would say it's like, I think there's something kind of primitive in it."},{"startTime":583.465,"endTime":584.695,"body":"Even though I can barely read it."},{"startTime":584.695,"endTime":587.756,"body":"My handwriting has become so poor since I never write anymore."},{"startTime":587.756,"endTime":593.768,"body":"And to be completely honest, the first couple of days, my hand was fucking killing me just"},{"startTime":587.756,"endTime":593.768,"body":"using it."},{"startTime":593.768,"endTime":595.925,"body":"And like I couldn't even read my handwriting."},{"startTime":595.925,"endTime":598.109,"body":"It was it had become so bad."},{"startTime":598.109,"endTime":600.37,"body":"So it was it's."},{"startTime":600.622,"endTime":607.668,"body":"And like sometimes I'll read like, you know, today, today's like, okay, Tuesday, I might"},{"startTime":600.622,"endTime":607.668,"body":"read Mondays, you know, just like a cruise through and be like, okay, or did I stand true"},{"startTime":607.668,"endTime":610.01,"body":"on some of these things that I forget about those?"},{"startTime":610.01,"endTime":612.862,"body":"But I'm not going like back through it, but it's, it's, I do like it."},{"startTime":612.862,"endTime":614.454,"body":"It's, it's a little simple thing."},{"startTime":614.454,"endTime":616.475,"body":"I keep it right in the same spot."},{"startTime":616.836,"endTime":618.867,"body":"But so far I've, I've quite enjoyed it."},{"startTime":618.867,"endTime":623.702,"body":"Even through like the travel days, you know, in the airports and stuff, it's always like,"},{"startTime":618.867,"endTime":623.702,"body":"I have to get it done."},{"startTime":623.702,"endTime":628.746,"body":"You know, first thing in the morning, whether that's waking up on the plane and it's now"},{"startTime":623.702,"endTime":628.746,"body":"the next day or something like that."},{"startTime":628.746,"endTime":629.586,"body":"m"},{"startTime":629.66,"endTime":632.628,"body":"I've made it a priority through prep."},{"startTime":632.96,"endTime":634.027,"body":"Yeah, I think I'm gonna do that."},{"startTime":634.027,"endTime":634.922,"body":"I'm gonna report back."},{"startTime":634.922,"endTime":636.133,"body":"Yeah, please do."},{"startTime":636.133,"endTime":637.373,"body":"And that's really it."},{"startTime":637.373,"endTime":639.653,"body":"You know, there's not much in my life these days."},{"startTime":639.653,"endTime":640.913,"body":"I'm living Groundhog Day."},{"startTime":640.913,"endTime":641.793,"body":"I'm getting leaner."},{"startTime":641.793,"endTime":642.553,"body":"I'm eating the same."},{"startTime":642.553,"endTime":646.573,"body":"I've eaten the same exact foods for 51 days straight."},{"startTime":646.573,"endTime":649.013,"body":"And I don't I don't hate it at all."},{"startTime":649.013,"endTime":649.173,"body":"Right."},{"startTime":649.173,"endTime":652.473,"body":"Each day I'm like, man, this chicken still fucking hitting pretty damn good."},{"startTime":652.473,"endTime":655.373,"body":"That sugar free ketchup still tastes pretty fucking good."},{"startTime":655.373,"endTime":657.393,"body":"I can't wait for it tomorrow."},{"startTime":659.033,"endTime":661.139,"body":"Yeah, yeah, yeah, definitely."},{"startTime":661.139,"endTime":662.112,"body":"well that's great man."},{"startTime":662.112,"endTime":664.807,"body":"And first show is booked for what date?"},{"startTime":665.305,"endTime":670.786,"body":"uh June 7th is the first show that is my regional in Pattaya, Thailand."},{"startTime":670.786,"endTime":674.688,"body":"So we booked those flights, Airbnbs and stuff."},{"startTime":674.688,"endTime":685.61,"body":"And then um I'm going to go after the show up to Chiang Mai to meet like uh a business"},{"startTime":674.688,"endTime":685.61,"body":"partner, actually someone who's who's helped us with with gym stuff."},{"startTime":685.771,"endTime":687.491,"body":"Meet him for the first time."},{"startTime":687.491,"endTime":689.352,"body":"And then I'm super fortunate."},{"startTime":689.352,"endTime":695.193,"body":"My friend Ben Broughton, who owns Unreal Gym in Bangkok."},{"startTime":695.193,"endTime":701.42,"body":"He's a pro bodybuilder himself is going to help me with the show and like stay with us and"},{"startTime":695.193,"endTime":701.42,"body":"stuff like that and be like my stagehand."},{"startTime":701.42,"endTime":709.669,"body":"So I feel rather fortunate to have access to like, you know, really cool people who are"},{"startTime":701.42,"endTime":709.669,"body":"willing to help me and stuff for something like this."},{"startTime":709.714,"endTime":710.574,"body":"that's great, man."},{"startTime":710.574,"endTime":712.485,"body":"mean, I didn't realize it was coming up so soon."},{"startTime":712.485,"endTime":716.858,"body":"Like you're literally two weeks away more or less from the show two and a half or"},{"startTime":712.485,"endTime":716.858,"body":"something like that."},{"startTime":716.858,"endTime":717.718,"body":"Yeah."},{"startTime":717.848,"endTime":722.771,"body":"is this going to affect our recording of the pod or is that all like kind of weekend"},{"startTime":717.848,"endTime":722.771,"body":"stuff?"},{"startTime":723.822,"endTime":728.628,"body":"I will leave I believe Wednesday so we should still be good that week."},{"startTime":728.93,"endTime":730.391,"body":"Yes, yep."},{"startTime":730.833,"endTime":731.244,"body":"Yep."},{"startTime":731.244,"endTime":736.818,"body":"All right, well, let's talk about some, let's talk about some priest arrow and arrow"},{"startTime":731.244,"endTime":736.818,"body":"training."},{"startTime":736.818,"endTime":741.57,"body":"So we have this big long outline here with all sorts of different things."},{"startTime":741.57,"endTime":751.966,"body":"It's been kind of updated throughout the week with a variety of different aspects of the"},{"startTime":741.57,"endTime":751.966,"body":"training that we've discovered and kind of chatted about through DM and stuff like that."},{"startTime":752.466,"endTime":759.47,"body":"just to kind of start, the first thing I think is to talk a little bit about some of the"},{"startTime":752.466,"endTime":759.47,"body":"early names that"},{"startTime":759.47,"endTime":765.33,"body":"may, may not have an impact on kind of some of the styles of training that we're going to"},{"startTime":759.47,"endTime":765.33,"body":"talk about here."},{"startTime":765.33,"endTime":776.27,"body":"But, um, one of the things that, you know, a lot of people may know or not know is that"},{"startTime":765.33,"endTime":776.27,"body":"Eugene Sandow is often considered like the Godfather of the early, I don't want to call it"},{"startTime":776.27,"endTime":780.95,"body":"bodybuilding per se strength training, something along those lines."},{"startTime":780.99,"endTime":783.83,"body":"Um, Eugene Sandow."},{"startTime":783.99,"endTime":784.75,"body":"Physique."},{"startTime":784.75,"endTime":785.446,"body":"Yeah."},{"startTime":785.613,"endTime":786.313,"body":"was the first one."},{"startTime":786.313,"endTime":792.378,"body":"He used to do these strength feats and then one time he didn't have his shirt on or"},{"startTime":786.313,"endTime":792.378,"body":"something like that."},{"startTime":792.378,"endTime":798.482,"body":"And then that was all that people cared about was actually what he looked like, not the"},{"startTime":792.378,"endTime":798.482,"body":"strength feats that he could do."},{"startTime":798.638,"endTime":799.578,"body":"Yeah, it was crazy."},{"startTime":799.578,"endTime":803.758,"body":"And this was all like around the 1900 timeframe, like change of the century."},{"startTime":803.758,"endTime":807.498,"body":"So before even World War I, all of this stuff."},{"startTime":807.498,"endTime":816.438,"body":"So Eugene Sandow was like the first guy that actually was able to kind of make a living"},{"startTime":807.498,"endTime":816.438,"body":"off of this, like going around performing these strength feats and training with"},{"startTime":816.438,"endTime":819.558,"body":"resistance in some way, which was shaping his body."},{"startTime":819.558,"endTime":823.678,"body":"And then, you know, these crowds would gather and watch him do these things."},{"startTime":823.678,"endTime":827.832,"body":"And like you said, there was the time where his shirt was off and that kind of changed"},{"startTime":823.678,"endTime":827.832,"body":"everything."},{"startTime":827.832,"endTime":839.621,"body":"kind of set the industry, if you want to call it that at that time, into this direction of"},{"startTime":827.832,"endTime":839.621,"body":"pursuing what used to be physical culture now kind of began to transition into the pursuit"},{"startTime":839.621,"endTime":840.651,"body":"of physique."},{"startTime":840.651,"endTime":844.164,"body":"um Anything else to add on Eugene Sandow?"},{"startTime":844.164,"endTime":853.527,"body":"from what I remember, it was I think that I think he had also was the first one to later"},{"startTime":844.164,"endTime":853.527,"body":"once there was like this, this fame and stuff associated with him was the first one to"},{"startTime":853.527,"endTime":855.611,"body":"like sell and market programs."},{"startTime":855.611,"endTime":856.992,"body":"Am I making that up?"},{"startTime":857.313,"endTime":857.794,"body":"No."},{"startTime":857.794,"endTime":859.055,"body":"So okay."},{"startTime":859.055,"endTime":859.996,"body":"Okay."},{"startTime":860.598,"endTime":861.366,"body":"Yep."},{"startTime":861.366,"endTime":869.848,"body":"so somebody would like write in and request a program and then he would literally mail"},{"startTime":861.366,"endTime":869.848,"body":"them the program and they'd get it like a number of weeks later, uh, which is just so"},{"startTime":869.848,"endTime":872.118,"body":"crazy how far we've come in a hundred years."},{"startTime":872.118,"endTime":881.281,"body":"But, um, then one thing I found really interesting is I started kind of going down the"},{"startTime":872.118,"endTime":881.281,"body":"rabbit hole of, of when did machines and cables become a thing."},{"startTime":881.281,"endTime":885.07,"body":"And so we're actually going to talk about this a little bit more as far as when."},{"startTime":885.07,"endTime":888.211,"body":"people began incorporating these into their training regularly."},{"startTime":888.211,"endTime":901.377,"body":"But I found it extremely surprising that the hack squat was actually invented and"},{"startTime":888.211,"endTime":901.377,"body":"popularized in the 1920s by a guy fittingly named George Hackenschmidt."},{"startTime":901.377,"endTime":904.738,"body":"uh So the hack squat was named after this guy."},{"startTime":904.738,"endTime":914.452,"body":"um before he even created this machine, the hack squat machine, which was very rudimentary"},{"startTime":904.738,"endTime":914.452,"body":"at the time."},{"startTime":914.584,"endTime":921.107,"body":"He was known for doing a dumbbell hack sissy squat with the dumbbell held behind his body."},{"startTime":921.107,"endTime":924.878,"body":"So think about, you you grab a dumbbell, you hold it behind your legs."},{"startTime":924.878,"endTime":927.119,"body":"So your hands are like behind your butt."},{"startTime":927.32,"endTime":935.843,"body":"And when you squat down, you go into your toes, like you're doing a sissy squat and stand"},{"startTime":927.32,"endTime":935.843,"body":"back up, kind of keeping the torso super vertical."},{"startTime":935.843,"endTime":941.885,"body":"So this was like the version of the hack sissy before there was a machine to do this"},{"startTime":935.843,"endTime":941.885,"body":"movement."},{"startTime":942.106,"endTime":942.946,"body":"And"},{"startTime":942.95,"endTime":945.111,"body":"And this was what popularized him."},{"startTime":945.111,"endTime":948.713,"body":"And you think about it this day and nobody does that movement anymore."},{"startTime":948.713,"endTime":956.077,"body":"Cause we have a hack squat machine and people do sissy squats, but this is such an"},{"startTime":948.713,"endTime":956.077,"body":"interesting way to think about loading the movement."},{"startTime":956.077,"endTime":963.932,"body":"And ah I'm actually going to try it on my next leg day, just as I'm warming up to see what"},{"startTime":956.077,"endTime":963.932,"body":"it feels like to hold a weight behind my body and do a sissy squat."},{"startTime":963.932,"endTime":970.445,"body":"Cause usually when I do the sissy squat, the weights held like on my front, I'm using a"},{"startTime":963.932,"endTime":970.445,"body":"weight vest or I'm putting it on my shoulder or something like that."},{"startTime":970.445,"endTime":971.657,"body":"ah"},{"startTime":971.657,"endTime":976.293,"body":"because it also takes away the, you don't have a balance component when the dumbbell's"},{"startTime":971.657,"endTime":976.293,"body":"held behind your body."},{"startTime":976.293,"endTime":979.947,"body":"Like usually I'll hold one hand on something to balance me."},{"startTime":979.947,"endTime":987.186,"body":"He had to both balance and work through the resistance range of motion with that dumbbell"},{"startTime":979.947,"endTime":987.186,"body":"held behind his body."},{"startTime":987.186,"endTime":991.372,"body":"So I just thought that was really interesting and unique and something I'm kind of looking"},{"startTime":987.186,"endTime":991.372,"body":"forward to trying."},{"startTime":991.372,"endTime":994.003,"body":"I have done them with a barbell before."},{"startTime":994.083,"endTime":997.444,"body":"He also had his like barbell variation of the hack squats."},{"startTime":997.704,"endTime":1000.445,"body":"And I mean, they made us do them in high school."},{"startTime":1000.445,"endTime":1001.705,"body":"It was, it's horrible."},{"startTime":1001.705,"endTime":1006.473,"body":"Like the bar, the knurling literally just rips the back of your calves apart."},{"startTime":1006.473,"endTime":1008.748,"body":"Yeah, but you weren't doing it as a sissy, right?"},{"startTime":1008.748,"endTime":1012.078,"body":"You were keeping your legs fully planted or your feet fully planted on the ground."},{"startTime":1012.078,"endTime":1012.569,"body":"Yeah."},{"startTime":1012.569,"endTime":1018.036,"body":"So like that that version of it, which I would not recommend anyone ever do to be"},{"startTime":1012.569,"endTime":1018.036,"body":"completely honest."},{"startTime":1018.036,"endTime":1026.5430000000001,"body":"Yeah, I feel like going onto the toes might ease that that grinding on the back of the leg"},{"startTime":1018.036,"endTime":1026.5430000000001,"body":"a little bit through the changing of the the plat the plane of motion."},{"startTime":1026.5430000000001,"endTime":1028.845,"body":"But yeah, I thought that was interesting."},{"startTime":1028.845,"endTime":1034.81,"body":"And then he was also George Hackenschmidt, also the first one to popularize the floor"},{"startTime":1028.845,"endTime":1034.81,"body":"press."},{"startTime":1034.81,"endTime":1038.633,"body":"So there was no bench press at the time, because there was no bench."},{"startTime":1038.633,"endTime":1046.8690000000001,"body":"uh Like, the first benches you see are these rudimentary, you know, very wooden, it's like"},{"startTime":1038.633,"endTime":1046.8690000000001,"body":"a wooden plank built on"},{"startTime":1047.159,"endTime":1051.201,"body":"two by fours and that would be the first bench that came later."},{"startTime":1051.201,"endTime":1060.862,"body":"But George Hackenschmidt used to do floor presses where he would have these elevated"},{"startTime":1051.201,"endTime":1060.862,"body":"platforms, almost like what would be like a jerk block that wasn't elevated."},{"startTime":1060.862,"endTime":1062.786,"body":"It would be like a jerk block put on the ground."},{"startTime":1062.786,"endTime":1065.647,"body":"So you're maybe three, four inches off the ground."},{"startTime":1065.647,"endTime":1072.69,"body":"And he would just kind of slide in underneath the barbell and do his floor presses from"},{"startTime":1065.647,"endTime":1072.69,"body":"the ground that way with the bar slightly elevated."},{"startTime":1072.69,"endTime":1075.881,"body":"So that was like the first way that you could actually"},{"startTime":1076.319,"endTime":1080.749,"body":"really train a pressing motion with a weight in that manner."},{"startTime":1080.749,"endTime":1083.386,"body":"ah So that was that was kind of cool as well."},{"startTime":1083.386,"endTime":1092.266,"body":"What I thought was particularly interesting, as I was doing some digging, one of the"},{"startTime":1083.386,"endTime":1092.266,"body":"things that I was most interested is like, do they have photos of these guys, you know, as"},{"startTime":1092.266,"endTime":1093.286,"body":"as long ago as it was?"},{"startTime":1093.286,"endTime":1095.757,"body":"And of course, you've seen the Eugene Sandow photos."},{"startTime":1095.757,"endTime":1101.537,"body":"George Hackenschmidt was fucking jacked like genetic freak jacked."},{"startTime":1101.537,"endTime":1111.217,"body":"If I remember correctly, one of the things I had read in the picture I saw had him at five"},{"startTime":1101.537,"endTime":1111.217,"body":"foot nine, 220 pounds lean."},{"startTime":1111.267,"endTime":1111.826,"body":"yeah."},{"startTime":1111.826,"endTime":1116.592,"body":"not not like stage lean, but like a solid 10 % abs."},{"startTime":1116.592,"endTime":1119.656,"body":"Like he's big, very big."},{"startTime":1119.656,"endTime":1129.57,"body":"I was like, wow, that like he of that early era, his physique was by far the largest at a"},{"startTime":1119.656,"endTime":1129.57,"body":"relatively low body fat."},{"startTime":1129.57,"endTime":1131.17,"body":"Yeah, I mean, that's crazy."},{"startTime":1131.17,"endTime":1133.052,"body":"220 is really large."},{"startTime":1133.052,"endTime":1140.175,"body":"I was gonna mention that I think 10 or 12 % body fat was kind of the norm in those days"},{"startTime":1133.052,"endTime":1140.175,"body":"for guys."},{"startTime":1140.175,"endTime":1148.748,"body":"Like when you look at even like Reg Park or John Grimick or those guys who were"},{"startTime":1140.175,"endTime":1148.748,"body":"considered, we're gonna talk a lot about them in this episode, but those were kind of"},{"startTime":1148.748,"endTime":1152.54,"body":"considered the premier like strength and physique athletes of the time."},{"startTime":1152.54,"endTime":1158.522,"body":"And I would say I never really saw a picture of them where they were much less than 10 %"},{"startTime":1152.54,"endTime":1158.522,"body":"body fat at any point."},{"startTime":1158.694,"endTime":1167.668,"body":"Yeah, there was one like one of the guys I can't remember specifically the one that was"},{"startTime":1158.694,"endTime":1167.668,"body":"more interested in like a lot of them like the physique and aesthetics were like an"},{"startTime":1167.668,"endTime":1175.812,"body":"element of their training style and he was more just like pure kind of strength and he was"},{"startTime":1167.668,"endTime":1175.812,"body":"like a bigger, you know, guy, uh probably 20%, something like that."},{"startTime":1175.812,"endTime":1182.702,"body":"But now all those early guys like they're lean, they're for they're about as lifestyle"},{"startTime":1175.812,"endTime":1182.702,"body":"lean as you could ever hope to be."},{"startTime":1182.702,"endTime":1184.283,"body":"Yeah, yeah, for sure."},{"startTime":1184.283,"endTime":1195.93,"body":"uh Okay, well, jumping into kind of some of the basic structures of the training style is,"},{"startTime":1184.283,"endTime":1195.93,"body":"uh you know, they were pretty much all full body."},{"startTime":1195.93,"endTime":1205.446,"body":"And it's, I had a number of conversations with people back and forth, because I posted a"},{"startTime":1195.93,"endTime":1205.446,"body":"few questions over the last week on my DMs, asking people what they thought of the"},{"startTime":1205.446,"endTime":1210.378,"body":"training to DM me any, you know, thoughts or questions or anything like that."},{"startTime":1210.402,"endTime":1219.929,"body":"And we had a couple of questions that kind of got to that point, which was, you know, one,"},{"startTime":1210.402,"endTime":1219.929,"body":"did they all just train with full body routines or did anyone do split training?"},{"startTime":1219.929,"endTime":1229.296,"body":"And as much digging as I could possibly do, it really seemed like 98 % plus of the"},{"startTime":1219.929,"endTime":1229.296,"body":"training in that day was full body."},{"startTime":1229.296,"endTime":1236.372,"body":"Um, even for the people that eventually moved into split routines, it seemed like they"},{"startTime":1229.296,"endTime":1236.372,"body":"didn't do that until"},{"startTime":1236.456,"endTime":1240.316,"body":"the 60s and 70s where steroids began to become more prevalent."},{"startTime":1240.376,"endTime":1249.867,"body":"So when you think of the pre-steroid era, think, know, the 1960s is beginning to tread"},{"startTime":1240.376,"endTime":1249.867,"body":"that line where steroids are starting to come."},{"startTime":1249.867,"endTime":1254.607,"body":"So I usually say pre 1960 is kind of like the pre-steroid era."},{"startTime":1254.607,"endTime":1258.618,"body":"And then as we get into the 1960s, it's a little bit more nebulous."},{"startTime":1258.618,"endTime":1261.376,"body":"But it really seems like the majority of these guys."},{"startTime":1261.376,"endTime":1273.496,"body":"didn't even begin to touch anything that would resemble a split, even like an upper lower"},{"startTime":1261.376,"endTime":1273.496,"body":"split until those days into the 1960s and everything prior seemed to be uh in the full"},{"startTime":1273.496,"endTime":1274.116,"body":"body realm."},{"startTime":1274.116,"endTime":1281.492,"body":"And so when I queried chat GPT about this, they were like, yeah, everyone trained full"},{"startTime":1274.116,"endTime":1281.492,"body":"body with the exception of maybe Vince Garanda."},{"startTime":1281.492,"endTime":1284.965,"body":"And then I looked up Vince Garanda and I was like, dude, he came of age in like the"},{"startTime":1281.492,"endTime":1284.965,"body":"eighties."},{"startTime":1284.965,"endTime":1291.28,"body":"Like this dude, I don't even know why chat GPT is assuming that he's a pre-steroid era guy"},{"startTime":1284.965,"endTime":1291.28,"body":"because his whole"},{"startTime":1291.318,"endTime":1294.301,"body":"training protocol, which we can get into later."},{"startTime":1294.301,"endTime":1297.144,"body":"But he was he was more a steroid era guy."},{"startTime":1297.144,"endTime":1300.788,"body":"And so uh he either really wasn't nobody was doing it."},{"startTime":1300.788,"endTime":1303.09,"body":"Is that kind of the same that you found as well?"},{"startTime":1303.288,"endTime":1308.502,"body":"Yeah, I think I don't remember Vince was that late into it."},{"startTime":1308.502,"endTime":1309.903,"body":"I don't think the 80s."},{"startTime":1309.903,"endTime":1314.346,"body":"um I have it somewhere, but I don't want to throw the podcast."},{"startTime":1314.346,"endTime":1316.267,"body":"But that was like the only one that I found."},{"startTime":1316.267,"endTime":1318.018,"body":"And it was his like later stuff."},{"startTime":1318.018,"endTime":1320.66,"body":"A lot of his early stuff was like a lot lower volume."},{"startTime":1320.66,"endTime":1325.363,"body":"But everyone knows Vince Drana for his like eight by eights and six by eights with the 30"},{"startTime":1320.66,"endTime":1325.363,"body":"seconds rest."},{"startTime":1325.363,"endTime":1329.306,"body":"But that was like apparently pretty late in his career."},{"startTime":1329.306,"endTime":1330.557,"body":"Actually, I have something up right here."},{"startTime":1330.557,"endTime":1332.33,"body":"um"},{"startTime":1332.33,"endTime":1334.975,"body":"he trained in the 1950s and 1960s."},{"startTime":1334.975,"endTime":1342.439,"body":"I think he became uh more famous for like his uh supplement company a little bit later,"},{"startTime":1334.975,"endTime":1342.439,"body":"NSP Nutrition."},{"startTime":1342.439,"endTime":1344.242,"body":"So that's where I'd heard of him more."},{"startTime":1344.36,"endTime":1344.8,"body":"Yeah."},{"startTime":1344.8,"endTime":1348.762,"body":"But here's another one like the photo I see here is like in the 50s."},{"startTime":1350.224,"endTime":1353.827,"body":"Pretty fucking jacked and was really lean, right?"},{"startTime":1353.827,"endTime":1359.21,"body":"It's a very like he would have a very, very good like natural bodybuilder physique."},{"startTime":1359.21,"endTime":1362.672,"body":"um But I think it's."},{"startTime":1363.754,"endTime":1369.849,"body":"Those workouts that he popularized his like eight by eights and stuff, if you actually"},{"startTime":1363.754,"endTime":1369.849,"body":"read through them."},{"startTime":1369.849,"endTime":1370.991,"body":"They're hellacious."},{"startTime":1370.991,"endTime":1380.768,"body":"It's effectively a conditioning workout with just so many sets in close proximity to"},{"startTime":1370.991,"endTime":1380.768,"body":"failure because of your reduced recovery time."},{"startTime":1380.768,"endTime":1393.457,"body":"Well, what's interesting is that's exactly where uh Cass and N1 have gotten that idea for"},{"startTime":1380.768,"endTime":1393.457,"body":"their kind of local metabolic training is they advise you taking about a 15 rep max weight"},{"startTime":1393.457,"endTime":1395.318,"body":"and then doing six sets of eight."},{"startTime":1395.558,"endTime":1399.381,"body":"So kind of based off of that Garanda model with only 30 seconds rest in between."},{"startTime":1399.381,"endTime":1407.706,"body":"And that's what Garanda was popularized for was that eight by eight where he would, I"},{"startTime":1399.381,"endTime":1407.706,"body":"think it would be even two or three different exercises per muscle group that he was doing"},{"startTime":1407.706,"endTime":1408.885,"body":"eight by eight with."},{"startTime":1408.885,"endTime":1418.123,"body":"So when we talk about, like we're going to talk about the different volumes that these"},{"startTime":1408.885,"endTime":1418.123,"body":"guys used, but something like that is way higher volume than what anyone else was using at"},{"startTime":1418.123,"endTime":1418.583,"body":"the time."},{"startTime":1418.583,"endTime":1424.828,"body":"So, so there certainly are outliers and people that did incorporate higher volumes and"},{"startTime":1418.583,"endTime":1424.828,"body":"split routines."},{"startTime":1424.828,"endTime":1432.175,"body":"But like I said, about 98%, it seems, or more of the trainees in that day were using these"},{"startTime":1424.828,"endTime":1432.175,"body":"kind of three times a week, full body approaches."},{"startTime":1432.463,"endTime":1433.623,"body":"Yeah."},{"startTime":1433.623,"endTime":1445.643,"body":"Now, look, a couple of questions I have for you, Brian, is what are some of your thoughts"},{"startTime":1433.623,"endTime":1445.643,"body":"or maybe because I was never able to find too much reasoning why it but it's I mean, a lot"},{"startTime":1445.643,"endTime":1451.263,"body":"of these guys, they're at the forefront of a we call it a revolution in physical culture."},{"startTime":1451.263,"endTime":1451.823,"body":"Right."},{"startTime":1451.823,"endTime":1453.983,"body":"It's kind of like, hey, this is working."},{"startTime":1454.403,"endTime":1456.103,"body":"That's what I'm that's what I'm going to do."},{"startTime":1456.103,"endTime":1459.923,"body":"And a lot of the early guys were all like protegees of one another."},{"startTime":1459.923,"endTime":1460.423,"body":"Right."},{"startTime":1460.423,"endTime":1461.199,"body":"There was like"},{"startTime":1461.199,"endTime":1469.859,"body":"Sandow and then one of the other prominent guys was like a Sandow protege You know there"},{"startTime":1461.199,"endTime":1469.859,"body":"was they all really cuffed were cut from like a few select people at the very very"},{"startTime":1469.859,"endTime":1475.859,"body":"beginning in your first probably like 30 people were a lot of like maybe two or three"},{"startTime":1469.859,"endTime":1475.859,"body":"different camps, right?"},{"startTime":1475.859,"endTime":1485.619,"body":"So it probably took a while for people to kind of branch out But were there any any"},{"startTime":1475.859,"endTime":1485.619,"body":"thoughts or you know speculations theories you have as to why why maybe things were so I"},{"startTime":1485.619,"endTime":1490.459,"body":"don't want to call them rudimentary, but you know lower volume full body lower frequency"},{"startTime":1490.504,"endTime":1501.529,"body":"from my understanding from everything that I've read recently, and then, you know, in the"},{"startTime":1490.504,"endTime":1501.529,"body":"past, when I was really deep into this 20 years ago, it seems like the two main reasons"},{"startTime":1501.529,"endTime":1508.943,"body":"were a deep understanding of the need to recover in that nothing good happens if you're"},{"startTime":1501.529,"endTime":1508.943,"body":"not fully recovered."},{"startTime":1509.424,"endTime":1514.446,"body":"And that they all had to work regular jobs as well, like"},{"startTime":1514.446,"endTime":1520.288,"body":"there were very, very select few of them that were able to make a living through their"},{"startTime":1514.446,"endTime":1520.288,"body":"work in physical culture."},{"startTime":1520.288,"endTime":1527.631,"body":"So most of them were like accountants or car salesmen or, you know, gym owners or whatever"},{"startTime":1520.288,"endTime":1527.631,"body":"it was."},{"startTime":1527.631,"endTime":1537.015,"body":"And they had full lives and businesses that they had to run to the point that training"},{"startTime":1527.631,"endTime":1537.015,"body":"just couldn't be the same priority that it is now when you're a professional bodybuilder"},{"startTime":1537.015,"endTime":1543.368,"body":"or an influencer or something along those lines where your entire life is based around the"},{"startTime":1537.015,"endTime":1543.368,"body":"amount of training that you're able to do."},{"startTime":1543.368,"endTime":1543.908,"body":"So"},{"startTime":1543.908,"endTime":1551.193,"body":"These guys really prioritized getting in there, working super hard in one to one and a"},{"startTime":1543.908,"endTime":1551.193,"body":"half, sometimes two hours."},{"startTime":1551.193,"endTime":1552.974,"body":"They do that three times a week."},{"startTime":1552.974,"endTime":1556.357,"body":"And for the most part, like some of them did cardio."},{"startTime":1556.357,"endTime":1569.326,"body":"I'm not super keen on exactly what that looked like, but most of what I came across was,"},{"startTime":1556.357,"endTime":1569.326,"body":"you know, eat big, train big, and then diet when you need to get leaner."},{"startTime":1569.326,"endTime":1571.339,"body":"People didn't talk so much about."},{"startTime":1571.339,"endTime":1576.539,"body":"cardio or its ability to help you lose weight via burning calories."},{"startTime":1576.539,"endTime":1579.059,"body":"Like that just wasn't a thing back in the day."},{"startTime":1579.059,"endTime":1580.719,"body":"was manipulate your diet."},{"startTime":1580.719,"endTime":1595.539,"body":"And so one of my favorite resources for this era was John McCollum's keys to progress,"},{"startTime":1580.719,"endTime":1595.539,"body":"which actually was published in strength and health magazine in the 1965 to 1972 range."},{"startTime":1595.539,"endTime":1600.499,"body":"But those articles were all written prior for"},{"startTime":1600.647,"endTime":1601.788,"body":"about a prior time."},{"startTime":1601.788,"endTime":1609.955,"body":"So John McCollum came up of age during the pre-steroid era and he just happened to publish"},{"startTime":1601.788,"endTime":1609.955,"body":"those articles in the more steroid era."},{"startTime":1609.955,"endTime":1612.757,"body":"Hold on one second, let me show you guys a magazine."},{"startTime":1616.36,"endTime":1620.643,"body":"this is a Strength and Health magazine."},{"startTime":1620.724,"endTime":1629.531,"body":"I have about 15 of these that I bought off eBay when I was in high school or early college"},{"startTime":1620.724,"endTime":1629.531,"body":"and it has"},{"startTime":1629.643,"endTime":1633.743,"body":"I mean, it's just, I mean, all sorts of all sorts."},{"startTime":1633.743,"endTime":1638.103,"body":"Obviously these guys are, you know, funny looking dudes compared to these days."},{"startTime":1638.103,"endTime":1647.483,"body":"But, it was really cool to be able to look back and see some of this culture as it was"},{"startTime":1638.103,"endTime":1647.483,"body":"happening instead of reading about it on the internet."},{"startTime":1647.483,"endTime":1650.803,"body":"It's like to actually have these magazines with me."},{"startTime":1650.803,"endTime":1653.563,"body":"have, you know, I don't know, 10 of them, 15 of them, something like that."},{"startTime":1653.563,"endTime":1659.324,"body":"And I'll even go back through and kind of read them in retrospect and then find it super"},{"startTime":1653.563,"endTime":1659.324,"body":"interesting."},{"startTime":1659.324,"endTime":1663.306,"body":"these ones that I have are old enough, like I bought ones from the 1940s."},{"startTime":1663.306,"endTime":1668.869,"body":"So none of them actually have the articles from keys to progress from John McCollum."},{"startTime":1668.909,"endTime":1680.095,"body":"But in that book, and by association, his article series, he talks about how there's like"},{"startTime":1668.909,"endTime":1680.095,"body":"a um lean diet, or I forget exactly what he called it."},{"startTime":1680.095,"endTime":1687.391,"body":"uh A health diet, it was something along those lines, it was like a get healthy diet, or a"},{"startTime":1680.095,"endTime":1687.391,"body":"healthy lean diet, or something like that."},{"startTime":1687.391,"endTime":1689.793,"body":"But basically the advice was just cut carbs."},{"startTime":1689.793,"endTime":1698.278,"body":"Like whatever you were eating before where you're having like the go mad diet, which is"},{"startTime":1689.793,"endTime":1698.278,"body":"tons of milk and tons of meat and just basically eating everything in sight."},{"startTime":1698.619,"endTime":1702.762,"body":"they just go to the, the get lean diet, which is just stop eating carbs."},{"startTime":1702.762,"endTime":1705.143,"body":"So now, I mean, that's keto, like that's literally what it is."},{"startTime":1705.143,"endTime":1710.047,"body":"And they discovered that 80 years ago as a way to help them get lean."},{"startTime":1710.047,"endTime":1711.768,"body":"And that would literally just take them six weeks."},{"startTime":1711.768,"endTime":1713.169,"body":"They'd be like, okay, it's time to get lean."},{"startTime":1713.169,"endTime":1716.011,"body":"I got to clean myself up a little six weeks, no carbs."},{"startTime":1716.011,"endTime":1716.639,"body":"Boom."},{"startTime":1716.639,"endTime":1717.926,"body":"and then back to the gaining death."},{"startTime":1717.926,"endTime":1730.302,"body":"I'm curious around what fat intakes were like, not relative to today, of course, but like"},{"startTime":1717.926,"endTime":1730.302,"body":"relative to like the common places we get fat from, right?"},{"startTime":1730.302,"endTime":1739.386,"body":"Like I wonder at what point it, from an agricultural standpoint in the United States is"},{"startTime":1730.302,"endTime":1739.386,"body":"like, hey, if we get these cows like really fucking fat, we can make a lot more like money"},{"startTime":1739.386,"endTime":1740.856,"body":"off of them and stuff like that."},{"startTime":1740.856,"endTime":1744.788,"body":"And how much of it was like, I want to know like if you're eating."},{"startTime":1745.036,"endTime":1754.496,"body":"you know, whatever the standard typical American families eating in the 40s, like of"},{"startTime":1745.036,"endTime":1754.496,"body":"whatever that is like beef, chicken, I don't fucking know, you know, potatoes, like how"},{"startTime":1754.496,"endTime":1763.356,"body":"much fat is really in those foods at that time relative to how much fat is in those foods"},{"startTime":1754.496,"endTime":1763.356,"body":"kind of closer to today."},{"startTime":1763.738,"endTime":1765.14,"body":"Yeah, I'm not entirely sure."},{"startTime":1765.14,"endTime":1766.191,"body":"That's a good question."},{"startTime":1766.191,"endTime":1777.203,"body":"uh I guess the idea would be like when you look at the way keto is currently portrayed,"},{"startTime":1766.191,"endTime":1777.203,"body":"you want what, 80 % of your calories from fat or something along those lines?"},{"startTime":1778.585,"endTime":1779.186,"body":"Yeah."},{"startTime":1779.186,"endTime":1782.57,"body":"So I mean, you want a high fat diet in that case."},{"startTime":1782.57,"endTime":1784.723,"body":"And I don't know if that was the same back then."},{"startTime":1784.723,"endTime":1786.035,"body":"Yeah, no idea."},{"startTime":1786.075,"endTime":1787.035,"body":"Yeah."},{"startTime":1787.095,"endTime":1787.415,"body":"All right."},{"startTime":1787.415,"endTime":1794.115,"body":"Well, as we're kind of moving on here, we briefly touched on the free weights and machines"},{"startTime":1787.415,"endTime":1794.115,"body":"piece."},{"startTime":1794.355,"endTime":1799.495,"body":"But what I just wanted to kind of further explore that because."},{"startTime":1799.515,"endTime":1812.815,"body":"Cables were something we haven't mentioned yet, like we talked about the hack squat with"},{"startTime":1799.515,"endTime":1812.815,"body":"George Hackenschmidt, but cables were something that was actually apparently invented in"},{"startTime":1812.815,"endTime":1815.495,"body":"the early 1900s, like."},{"startTime":1815.735,"endTime":1816.725,"body":"I had no idea."},{"startTime":1816.725,"endTime":1821.006,"body":"was obviously, keep using the word rudimentary, but it really was, that's really what it"},{"startTime":1816.725,"endTime":1821.006,"body":"was."},{"startTime":1821.006,"endTime":1826.818,"body":"It was these pulley machines, they called them, not cables per se, they were pulleys."},{"startTime":1826.818,"endTime":1830.219,"body":"And then they also had something called chest expanders."},{"startTime":1830.219,"endTime":1837.841,"body":"So I think we've actually seen Alex Leonidas use one of these things, if you follow him at"},{"startTime":1830.219,"endTime":1837.841,"body":"all, on his YouTube channel."},{"startTime":1837.841,"endTime":1845.435,"body":"But it takes this big spring looking structure and you try to close it by doing what would"},{"startTime":1837.841,"endTime":1845.435,"body":"be"},{"startTime":1845.435,"endTime":1851.8,"body":"kind of like a Peck fly motion, but it like expands out and then it has springs and you"},{"startTime":1845.435,"endTime":1851.8,"body":"try to squeeze it together."},{"startTime":1851.8,"endTime":1856.404,"body":"So think of like a hand gripper, but for your chest instead of for your forearms."},{"startTime":1856.885,"endTime":1867.213,"body":"And so that became a pretty popular tool that people were using uh as like kind of the"},{"startTime":1856.885,"endTime":1867.213,"body":"first, I don't know, you can't even call that a machine, but something that was other than"},{"startTime":1867.213,"endTime":1868.094,"body":"free weights, right?"},{"startTime":1868.094,"endTime":1874.689,"body":"uh And then they did have these pulley machines that,"},{"startTime":1874.713,"endTime":1877.864,"body":"were not common, but some people did have them."},{"startTime":1878.184,"endTime":1887.728,"body":"And it seems as if in the 1940s, Jack Lillane was the first one to actually really"},{"startTime":1878.184,"endTime":1887.728,"body":"popularize machine training."},{"startTime":1887.728,"endTime":1892.12,"body":"And he invented several exercise machines and filled gyms."},{"startTime":1892.12,"endTime":1897.732,"body":"Like he actually started entire gyms in the 1940s that only had machines."},{"startTime":1897.732,"endTime":1904.235,"body":"So in my mind, I'm thinking that like, you know, you have these hardcore gyms where guys"},{"startTime":1897.732,"endTime":1904.235,"body":"are lifting barbells and dumbbells and"},{"startTime":1904.235,"endTime":1906.476,"body":"doing mostly stuff like that."},{"startTime":1906.476,"endTime":1915.64,"body":"And then you have something that I can only associate with being perceived as like Planet"},{"startTime":1906.476,"endTime":1915.64,"body":"Fitness is these days, ah where you walk in and you're just like, what in the heck is"},{"startTime":1915.64,"endTime":1915.83,"body":"this?"},{"startTime":1915.83,"endTime":1920.922,"body":"Like he's trying to create health club culture instead of creating bodybuilding culture."},{"startTime":1920.922,"endTime":1931.367,"body":"And so in the very early days, most of these guys kind of food, the machines, because they"},{"startTime":1920.922,"endTime":1931.367,"body":"were perceived as more of that health club culture and not something that could actually"},{"startTime":1931.367,"endTime":1932.597,"body":"be used to help."},{"startTime":1932.677,"endTime":1934.192,"body":"refine or build their physique."},{"startTime":1934.192,"endTime":1942.32,"body":"And to be fair, that ideology really stayed around for a really long time."},{"startTime":1942.381,"endTime":1953.602,"body":"I would say up until, I mean, that was pushed in various circles probably to like 10 years"},{"startTime":1942.381,"endTime":1953.602,"body":"ago, 12 years ago, something like that."},{"startTime":1953.602,"endTime":1959.485,"body":"It's been pushed, but I think that it reached a tipping point of sorts with Nautilus."},{"startTime":1959.925,"endTime":1970.57,"body":"Nautilus and Arthur Jones came in the 1970s, and Arthur Jones with Nautilus, he created"},{"startTime":1959.925,"endTime":1970.57,"body":"these routines around the equipment that he invented."},{"startTime":1970.57,"endTime":1977.753,"body":"And so all of his training routines were also built around machines, but it was in a"},{"startTime":1970.57,"endTime":1977.753,"body":"significantly different way, I think, than the Jack LaLanne model, because the Arthur"},{"startTime":1977.753,"endTime":1979.192,"body":"Jones model was about..."},{"startTime":1979.192,"endTime":1985.206,"body":"getting you big and strong and working to failure and, you know, basically dying on the"},{"startTime":1979.192,"endTime":1985.206,"body":"machine."},{"startTime":1985.206,"endTime":1993.001,"body":"Whereas I think the, Jack LaLanne model was a little bit more about just like getting"},{"startTime":1985.206,"endTime":1993.001,"body":"people into fitness culture, which is great."},{"startTime":1993.001,"endTime":2002.138,"body":"Like I think we needed both of those, but, but it is interesting that even though these"},{"startTime":1993.001,"endTime":2002.138,"body":"things were available in the 1940s, there wasn't really anyone using them."},{"startTime":2002.138,"endTime":2008.728,"body":"And you'll see this as we kind of go over some of the typical routines that people did"},{"startTime":2002.138,"endTime":2008.728,"body":"back in the day in the pre-steroid steroid era."},{"startTime":2008.728,"endTime":2012.016,"body":"there really weren't any machines included in those programs."},{"startTime":2012.016,"endTime":2018.836,"body":"One of the things that I wanted to say, and I asked you your thought, and then I kind of"},{"startTime":2012.016,"endTime":2018.836,"body":"completely forgot the whole reason why I wanted to say it."},{"startTime":2018.836,"endTime":2028.967,"body":"So in the early routines like that, where we have these full body routines that are"},{"startTime":2018.836,"endTime":2028.967,"body":"typically lower in volume, fewer exercises, you said that lifestyle and demands of family"},{"startTime":2028.967,"endTime":2036.347,"body":"life, home life, providing for your family, where are these obvious time implicators on"},{"startTime":2028.967,"endTime":2036.347,"body":"it?"},{"startTime":2036.347,"endTime":2039.581,"body":"Another thought that I had, and again, speculation, is just"},{"startTime":2039.581,"endTime":2048.7349999999997,"body":"There wasn't that many exercises to do, you know, like the things equipment was"},{"startTime":2039.581,"endTime":2048.7349999999997,"body":"rudimentary with if if you're training with a barbell, you can squat."},{"startTime":2048.7349999999997,"endTime":2050.8559999999998,"body":"You can do a form of like a hip hinge already."},{"startTime":2050.8559999999998,"endTime":2051.496,"body":"I'll sort of thing."},{"startTime":2051.496,"endTime":2052.5460000000003,"body":"You can overhead press."},{"startTime":2052.5460000000003,"endTime":2053.5969999999998,"body":"You can row."},{"startTime":2053.5969999999998,"endTime":2055.937,"body":"You can do some sort of like floor press."},{"startTime":2056.158,"endTime":2061.34,"body":"There's not that many other variations that I would imagine were around back back in the"},{"startTime":2056.158,"endTime":2061.34,"body":"day."},{"startTime":2061.34,"endTime":2069.5429999999997,"body":"And unless you're going to do the same thing every single day, which I'm sure they"},{"startTime":2061.34,"endTime":2069.5429999999997,"body":"probably figured out pretty early on was not quite productive."},{"startTime":2069.745,"endTime":2073.822,"body":"I think that does contribute to it, because there just wasn't that many options."},{"startTime":2073.995,"endTime":2075.295,"body":"Mm hmm."},{"startTime":2075.376,"endTime":2078.216,"body":"Yeah, I mean, that's definitely possible."},{"startTime":2078.715,"endTime":2086.228,"body":"I I found a mix of people that were basically doing the same training all three days."},{"startTime":2086.629,"endTime":2093.621,"body":"And those that would change it up so that Monday was different than Wednesday, which was"},{"startTime":2086.629,"endTime":2093.621,"body":"different than Friday, and then they would come back and repeat Monday again the next"},{"startTime":2093.621,"endTime":2094.451,"body":"week."},{"startTime":2094.531,"endTime":2097.402,"body":"What did you find as far as that as you were looking at?"},{"startTime":2097.64,"endTime":2099.551,"body":"I didn't find as much of that."},{"startTime":2099.551,"endTime":2112.076,"body":"Most of the samples and stuff were pretty different except like some of course are going"},{"startTime":2099.551,"endTime":2112.076,"body":"to have certain overlap, but I only saw I think one person who had like a AB workouts and"},{"startTime":2112.076,"endTime":2116.567,"body":"then like workout A would be Monday and then like Friday again, you know."},{"startTime":2117.528,"endTime":2117.833,"body":"Yeah."},{"startTime":2117.833,"endTime":2123.278,"body":"you found more people doing the same thing every day or not doing the same thing every"},{"startTime":2117.833,"endTime":2123.278,"body":"day?"},{"startTime":2123.373,"endTime":2133.166,"body":"not doing the same, but there was like there were minimal variations per se, again, which"},{"startTime":2123.373,"endTime":2133.166,"body":"led me to this, the thought of my previous statement."},{"startTime":2133.166,"endTime":2133.656,"body":"Right, right."},{"startTime":2133.656,"endTime":2143.722,"body":"So it'd be like the, the, the modification, the, changes are very subtle in that one day"},{"startTime":2133.656,"endTime":2143.722,"body":"it might be like a bent over row with torso parallel to the ground."},{"startTime":2143.722,"endTime":2147.734,"body":"And another one might be bent over row with torso slightly elevated or something like"},{"startTime":2143.722,"endTime":2147.734,"body":"that."},{"startTime":2147.734,"endTime":2149.375,"body":"So there's like very slight variations."},{"startTime":2149.375,"endTime":2150.325,"body":"One's a floor press."},{"startTime":2150.325,"endTime":2151.786,"body":"One's a bench press type thing."},{"startTime":2151.786,"endTime":2154.257,"body":"Um, yeah, exactly."},{"startTime":2154.257,"endTime":2154.778,"body":"No, I agree."},{"startTime":2154.778,"endTime":2156.928,"body":"I kind of found more or less the same."},{"startTime":2157.169,"endTime":2163.11,"body":"And one question I want to pose to you that we got from DMS that I thought was a really"},{"startTime":2157.169,"endTime":2163.11,"body":"interesting"},{"startTime":2163.11,"endTime":2172.177,"body":"thought experiment is why is the sort of structure considered a beginner routine these"},{"startTime":2163.11,"endTime":2172.177,"body":"days when it made champion physiques back in the day?"},{"startTime":2172.177,"endTime":2172.918,"body":"in"},{"startTime":2174.48,"endTime":2181.584,"body":"think the same reason why we have like these a million offshoots of nutrition, and"},{"startTime":2174.48,"endTime":2181.584,"body":"everyone trying to reinvent the wheel."},{"startTime":2181.584,"endTime":2193.691,"body":"I think it's differentiation for the sake of differentiation, potentially, it's it's ego,"},{"startTime":2181.584,"endTime":2193.691,"body":"you know, thinking that there's this this, there's this really good quote, right?"},{"startTime":2193.852,"endTime":2194.932,"body":"What is it?"},{"startTime":2195.664,"endTime":2201.507,"body":"born too late to explore the earth, born too early to explore the stars."},{"startTime":2201.727,"endTime":2211.392,"body":"know, like every crevice of earth has already been like found or discovered, but we"},{"startTime":2201.727,"endTime":2211.392,"body":"haven't made it to like the universe yet to go explore like more or Mars or whatever."},{"startTime":2211.392,"endTime":2222.238,"body":"I think it's one of those things like all the answers, they're already out there, you"},{"startTime":2211.392,"endTime":2222.238,"body":"know, in fit in getting strong, getting jacked and in nutrition, right?"},{"startTime":2222.238,"endTime":2223.659,"body":"For these things."},{"startTime":2223.807,"endTime":2232.413,"body":"I think the true frontiers that are left, I was speaking with someone, admittedly, I know"},{"startTime":2223.807,"endTime":2232.413,"body":"absolutely nothing about this."},{"startTime":2232.413,"endTime":2234.114,"body":"It was a brief conversation."},{"startTime":2234.114,"endTime":2245.112,"body":"Apparently the new hot thing, it's not a hot thing, a new very early on stage thing is"},{"startTime":2234.114,"endTime":2245.112,"body":"being able to modify your genetics for hypertrophy and bodybuilding."},{"startTime":2245.112,"endTime":2252.967,"body":"That's supposed to be like the potential thing in the future, being able to edit your"},{"startTime":2245.112,"endTime":2252.967,"body":"genes so that you can get bigger and stuff."},{"startTime":2253.015,"endTime":2253.355,"body":"Right."},{"startTime":2253.355,"endTime":2261.915,"body":"But it's like we're still, you know, not to derail the conversation around pre drugs, but"},{"startTime":2253.355,"endTime":2261.915,"body":"we're still using the same drugs that were made in the 40s and 50s."},{"startTime":2261.915,"endTime":2263.855,"body":"And it's 20, 25, you know."},{"startTime":2263.855,"endTime":2268.835,"body":"So I think in that, I think it was just they figured it out already."},{"startTime":2268.835,"endTime":2278.735,"body":"And to try and make things different or make a name for themselves, like people add"},{"startTime":2268.835,"endTime":2278.735,"body":"shadows to things, make it seem more complex."},{"startTime":2279.095,"endTime":2280.055,"body":"I hate that."},{"startTime":2280.055,"endTime":2281.575,"body":"That is what I think the answer is."},{"startTime":2281.575,"endTime":2281.921,"body":"But."},{"startTime":2281.921,"endTime":2283.751,"body":"but that's just me being honest."},{"startTime":2283.751,"endTime":2292.242,"body":"Yeah, so then I guess just to throw it back at you, why do you train in the way that you"},{"startTime":2283.751,"endTime":2292.242,"body":"train and not three times a week full body?"},{"startTime":2292.242,"endTime":2294.032,"body":"Because what else am I going to do with my time?"},{"startTime":2294.032,"endTime":2296.303,"body":"Yeah, yeah, No, totally."},{"startTime":2296.303,"endTime":2298.383,"body":"I agree 100 % with what you're saying."},{"startTime":2298.383,"endTime":2305.774,"body":"I think that there's some complexity that's born unnecessarily out of just trying to"},{"startTime":2298.383,"endTime":2305.774,"body":"optimize everything."},{"startTime":2305.774,"endTime":2314.848,"body":"I think a lot of it also has come out of the idea, the notion that, you know, we're not"},{"startTime":2305.774,"endTime":2314.848,"body":"living life the same way that we did back then, where we have all of these things pulling"},{"startTime":2314.848,"endTime":2318.67,"body":"us in a thousand different directions to the point that we can't train more often."},{"startTime":2318.67,"endTime":2329.605,"body":"It's like, let's, if you can create a way where you can be a little bit more optimized,"},{"startTime":2318.67,"endTime":2329.605,"body":"then people are willing to take that gamble because like they know it works the other way."},{"startTime":2329.605,"endTime":2332.42,"body":"I think most people inherently understand that that's the case."},{"startTime":2332.42,"endTime":2336.262,"body":"but maybe we can tweak it just a little bit and get an extra few percentage points."},{"startTime":2336.262,"endTime":2343.866,"body":"And so I think that's also an important note for anyone kind of listening to this is like,"},{"startTime":2336.262,"endTime":2343.866,"body":"these guys made champion physiques training three times a week, full body for decades and"},{"startTime":2343.866,"endTime":2344.567,"body":"decades."},{"startTime":2344.567,"endTime":2345.446,"body":"You can too."},{"startTime":2345.446,"endTime":2354.561,"body":"uh You at a minimum, like even if this isn't the absolute most effective way to train and"},{"startTime":2345.446,"endTime":2354.561,"body":"maybe there's a few percentage points you could get by doing things a little bit"},{"startTime":2354.561,"endTime":2356.472,"body":"differently or more modernized."},{"startTime":2356.726,"endTime":2371.146,"body":"you can get to 95, 97, 98 % of your potential simply by training hard three times a week,"},{"startTime":2356.726,"endTime":2371.146,"body":"full body with big basic movements and potentially being a little bit more nuanced with"},{"startTime":2371.146,"endTime":2379.41,"body":"any of your, your like exercise selection, your split, um, you know, different recovery"},{"startTime":2371.146,"endTime":2379.41,"body":"curves, things like that."},{"startTime":2379.41,"endTime":2386.935,"body":"are potentially just adding like a little bit of percentage points on top of what you"},{"startTime":2379.41,"endTime":2386.935,"body":"would get by just, you know, hitting the basics, training hard, eating enough and"},{"startTime":2386.935,"endTime":2387.946,"body":"recovering."},{"startTime":2389.19,"endTime":2390.191,"body":"I agree."},{"startTime":2390.191,"endTime":2398.6,"body":"I also think it's worthwhile that we also throw into the fire the other impacting factors"},{"startTime":2390.191,"endTime":2398.6,"body":"of the time."},{"startTime":2398.6,"endTime":2401.283,"body":"These guys went to bed when the sun went down."},{"startTime":2401.283,"endTime":2404.406,"body":"They probably had very regulated circadian rhythms."},{"startTime":2404.406,"endTime":2413.694,"body":"Their diet was what's available, which is very clean, purely by what's available at the"},{"startTime":2404.406,"endTime":2413.694,"body":"times, right?"},{"startTime":2413.826,"endTime":2416.686,"body":"physical activity outside of there was there."},{"startTime":2416.686,"endTime":2428.054,"body":"I mean, there was a lot of other impacting factors that I think positively contributed"},{"startTime":2416.686,"endTime":2428.054,"body":"during those years, like the pre-steroid era years, just because there wasn't enough"},{"startTime":2428.054,"endTime":2428.385,"body":"like..."},{"startTime":2428.385,"endTime":2433.584,"body":"the modern day life to to ruin these basic human tenants."},{"startTime":2433.584,"endTime":2434.259,"body":"Right."},{"startTime":2434.259,"endTime":2435.98,"body":"Yeah, no, that's a really good point."},{"startTime":2435.98,"endTime":2442.493,"body":"And another one that I think, you know, just bears mentioning is that these workouts are"},{"startTime":2435.98,"endTime":2442.493,"body":"really fucking hard."},{"startTime":2442.514,"endTime":2452.979,"body":"the part, part of why people I think gravitate towards split routines now is because doing"},{"startTime":2442.514,"endTime":2452.979,"body":"full body three times a week for 60 to a hundred minutes is really, really, really hard."},{"startTime":2452.979,"endTime":2463.901,"body":"I mean, I have gone back to this approach many times in my life and almost always I get"},{"startTime":2452.979,"endTime":2463.901,"body":"about six to eight weeks in and I'm like, what in the?"},{"startTime":2463.901,"endTime":2464.221,"body":"buck."},{"startTime":2464.221,"endTime":2476.477,"body":"Like I do not want to show up at the gym and do this again, because every day is a soul"},{"startTime":2464.221,"endTime":2476.477,"body":"crushing beating to the point that like, even even if physically I could recover between"},{"startTime":2476.477,"endTime":2485.281,"body":"the sessions, which I think is reasonable, three times a week, you have a full rest day in"},{"startTime":2476.477,"endTime":2485.281,"body":"between each one, like mentally or psychologically, it's really hard to get yourself up to"},{"startTime":2485.281,"endTime":2491.129,"body":"do it in that manner every single training session where you know, you have a heavy squat."},{"startTime":2491.129,"endTime":2497.843,"body":"One day you have a heavy RDL or a deadlift another day, and you have lunges or front"},{"startTime":2491.129,"endTime":2497.843,"body":"squats on another day."},{"startTime":2497.843,"endTime":2507.418,"body":"mean, every day that you're in there, there's some really hard leg stuff and that's even"},{"startTime":2497.843,"endTime":2507.418,"body":"before or after, but you still have to hit your upper body as well."},{"startTime":2507.418,"endTime":2510.479,"body":"And so there's, there's a huge training day in there."},{"startTime":2510.479,"endTime":2520.936,"body":"And I think that a good argument for why maybe these three times a week full body training"},{"startTime":2510.479,"endTime":2520.936,"body":"programs are being pushed away now is simply because every day being that hard."},{"startTime":2520.936,"endTime":2523.916,"body":"maybe detracts from consistency over"},{"startTime":2523.916,"endTime":2524.446,"body":"I would agree."},{"startTime":2524.446,"endTime":2530.822,"body":"Like every, every time I've tried to realistically stick to a full body program, I just"},{"startTime":2524.446,"endTime":2530.822,"body":"fucking hate it."},{"startTime":2530.822,"endTime":2533.224,"body":"I'm like, it's just, it's hard."},{"startTime":2533.224,"endTime":2537.287,"body":"It's hard to train legs every single day in a capacity, right?"},{"startTime":2537.287,"endTime":2542.712,"body":"Even if like you have like, let's say it's your, it's your full body unilateral day."},{"startTime":2542.712,"endTime":2543.062,"body":"Great."},{"startTime":2543.062,"endTime":2551.079,"body":"Your options are like a Bulgarian split squat, a heavy dumbbell reverse lunge, or like"},{"startTime":2543.062,"endTime":2551.079,"body":"some bastardization of the two of those."},{"startTime":2551.079,"endTime":2553.12,"body":"That's the like easy day."},{"startTime":2553.326,"endTime":2554.118,"body":"That's not easy."},{"startTime":2554.118,"endTime":2559.269,"body":"That's my least favorite part of my one leg day I have per week right now."},{"startTime":2559.269,"endTime":2561.584,"body":"uh It's hard."},{"startTime":2561.584,"endTime":2562.986,"body":"It's really challenging."},{"startTime":2563.065,"endTime":2563.885,"body":"Yeah."},{"startTime":2563.885,"endTime":2569.407,"body":"It takes a lot to, to show up and give it your all to those full body sessions."},{"startTime":2569.407,"endTime":2570.727,"body":"And three times a week is a lot."},{"startTime":2570.727,"endTime":2580.32,"body":"Like even me personally, when I tend to do these full body training, which I still love,"},{"startTime":2570.727,"endTime":2580.32,"body":"like I told you guys, I spent a whole year doing full body training, uh, you know, up"},{"startTime":2580.32,"endTime":2586.431,"body":"until I just decided to change to the split six or eight weeks ago, but I was doing it"},{"startTime":2580.32,"endTime":2586.431,"body":"twice a week."},{"startTime":2586.492,"endTime":2588.492,"body":"And that seems to be."},{"startTime":2589.15,"endTime":2593.952,"body":"what now has sort of become the way that people do these programs."},{"startTime":2593.952,"endTime":2604.406,"body":"Like at least in the community that I'm part of online, which has kind of evolved from the"},{"startTime":2593.952,"endTime":2604.406,"body":"pre-steroid era of training, you know, it's this group abbreviated training."},{"startTime":2604.406,"endTime":2606.087,"body":"comes from the hard gainer model."},{"startTime":2606.087,"endTime":2611.209,"body":"It's all based on the same kind of training model from this pre-steroid era."},{"startTime":2611.209,"endTime":2618.312,"body":"The majority of the people that are training on the abbreviated model now are training two"},{"startTime":2611.209,"endTime":2618.312,"body":"times a week, full body, not three times a week."},{"startTime":2618.316,"endTime":2625.431,"body":"You still obviously you do see some some people that are able to handle that three times a"},{"startTime":2618.316,"endTime":2625.431,"body":"week but through these discussion forums and conversations I've had with guys that have"},{"startTime":2625.431,"endTime":2631.365,"body":"been doing this as long as I have the majority of them find that three times a week is"},{"startTime":2625.431,"endTime":2631.365,"body":"just overkill at this point."},{"startTime":2631.365,"endTime":2639.99,"body":"So twice a week like a Monday, Thursday type thing seems to be more what I'm seeing around"},{"startTime":2631.365,"endTime":2639.99,"body":"the industry these days with this type of focus."},{"startTime":2641.436,"endTime":2642.036,"body":"Yeah."},{"startTime":2642.036,"endTime":2642.414,"body":"All right."},{"startTime":2642.414,"endTime":2647.916,"body":"Well, I want to get into one of the most my most favorite parts of this discussion, which"},{"startTime":2642.414,"endTime":2647.916,"body":"is"},{"startTime":2648.34,"endTime":2659.23,"body":"focusing on three specific uh athletes from the pre-steroid era and some of the variances"},{"startTime":2648.34,"endTime":2659.23,"body":"between their different training styles because I think that's pretty much why everyone's"},{"startTime":2659.23,"endTime":2660.131,"body":"here anyways."},{"startTime":2660.131,"endTime":2669.8,"body":"So uh the three people I wanna focus on, which are big names and most of you guys have"},{"startTime":2660.131,"endTime":2669.8,"body":"probably heard of them if you've done any sort of research into the pre-steroid era is"},{"startTime":2669.8,"endTime":2673.665,"body":"John Grimick, Reg Park and Steve Reeves."},{"startTime":2673.665,"endTime":2683.279,"body":"They kind of went in order, like they all were training around the same time, but I would,"},{"startTime":2673.665,"endTime":2683.279,"body":"think Grimmick was a little bit before then Park kind of came at the end, middle of"},{"startTime":2683.279,"endTime":2687.821,"body":"Grimmick's time and kind of expanded into the Steve Reeves time."},{"startTime":2687.821,"endTime":2691.753,"body":"And then Steve Reeves kind of continued a little bit longer after those guys had finished."},{"startTime":2691.753,"endTime":2702.475,"body":"So I think it goes Grimmick, Park, Reeves, and they all had kind of unique, interesting"},{"startTime":2691.753,"endTime":2702.475,"body":"ways in which they took the same model of this three times a week full body."},{"startTime":2702.475,"endTime":2704.136,"body":"but kind of made it their own."},{"startTime":2704.136,"endTime":2713.641,"body":"um So I kind of separate this out into volume, rep schemes, failure and effort and"},{"startTime":2704.136,"endTime":2713.641,"body":"exercise selection."},{"startTime":2713.941,"endTime":2729.88,"body":"So when we look at John Grimick being the first one back in the day, um John Grimick was"},{"startTime":2713.941,"endTime":2729.88,"body":"known for being a power strength athlete before really becoming a physique athlete."},{"startTime":2730.501,"endTime":2731.295,"body":"And"},{"startTime":2731.295,"endTime":2740.993,"body":"He's also one that seemed to really incorporate a blend of all of, of multiple different"},{"startTime":2731.295,"endTime":2740.993,"body":"training modalities into his program."},{"startTime":2740.993,"endTime":2748.229,"body":"So he would have Olympic lifting, power lifting and bodybuilding all kind of hodgepodge"},{"startTime":2740.993,"endTime":2748.229,"body":"together."},{"startTime":2748.229,"endTime":2755.635,"body":"And so like a sample routine from him had a three to five sets of back squat."},{"startTime":2756.065,"endTime":2767.27,"body":"three sets of overhead press, three sets of barbell row, three sets of bench press or"},{"startTime":2756.065,"endTime":2767.27,"body":"dips, three sets of curls, two to three sets of dead lifts and some hanging leg raises or"},{"startTime":2767.27,"endTime":2768.83,"body":"something for the abs."},{"startTime":2768.931,"endTime":2774.213,"body":"And that's a relatively typical kind of full body routine."},{"startTime":2774.213,"endTime":2783.957,"body":"But because he was also pursuing Olympic lifting on top of this power lifting,"},{"startTime":2774.213,"endTime":2783.957,"body":"bodybuilding strength training approach, he also would include things like"},{"startTime":2783.957,"endTime":2788.261,"body":"hang cleans, power cleans, clean and jerks, stuff like that."},{"startTime":2788.261,"endTime":2800.883,"body":"uh Also noting that a lot of these guys initially, so the squat rack was invented, like"},{"startTime":2788.261,"endTime":2800.883,"body":"guys created ways to elevate barbells and begin to squat definitely before this time."},{"startTime":2800.883,"endTime":2809.47,"body":"But in the earlier days, these guys like Grimick before he popularized into the athlete"},{"startTime":2800.883,"endTime":2809.47,"body":"that kind of made him famous."},{"startTime":2809.662,"endTime":2814.965,"body":"he was part of the group that would have to clean and jerk a barbell onto their back to do"},{"startTime":2809.662,"endTime":2814.965,"body":"their back squats."},{"startTime":2815.346,"endTime":2822.33,"body":"And so that just reminds me of the CrossFit days where it'd be like, you know, there was"},{"startTime":2815.346,"endTime":2822.33,"body":"a, what was the name of that?"},{"startTime":2822.33,"endTime":2824.771,"body":"The bear complex, right?"},{"startTime":2824.771,"endTime":2834.007,"body":"The bear complex where you do like a deadlift, a hang clean, a squat clean, a push press,"},{"startTime":2824.771,"endTime":2834.007,"body":"a back squat and a back thruster or something along those lines."},{"startTime":2834.007,"endTime":2836.358,"body":"I can't remember exactly what it was, but."},{"startTime":2836.402,"endTime":2841.544,"body":"I remember just having to get a barbell from the ground onto your back was not an easy"},{"startTime":2836.402,"endTime":2841.544,"body":"feat."},{"startTime":2841.544,"endTime":2845.364,"body":"Like I think 275 or 285 was like the most I ever hit for that."},{"startTime":2845.364,"endTime":2847.707,"body":"And it was scary dropping that bar onto my back."},{"startTime":2847.707,"endTime":2849.608,"body":"I can't imagine what these guys were doing."},{"startTime":2849.608,"endTime":2853.391,"body":"uh But John Grimick was also one."},{"startTime":2853.391,"endTime":2859.463,"body":"So one of the questions we got on the DM was about whether these guys manage fatigue in"},{"startTime":2853.391,"endTime":2859.463,"body":"any way."},{"startTime":2859.463,"endTime":2863.355,"body":"And so we'll get into that a little bit more later on how they manage fatigue."},{"startTime":2863.355,"endTime":2870.269,"body":"But John Grimick was one of the early ones that realized that there was a benefit in"},{"startTime":2863.355,"endTime":2870.269,"body":"alternating heavy and light days."},{"startTime":2870.39,"endTime":2876.774,"body":"So he would have one day that was more like strength focused, heavy, closer to failure."},{"startTime":2876.774,"endTime":2880.908,"body":"And then he'd have a day if he was feeling a little bit beat up, he would kind of"},{"startTime":2876.774,"endTime":2880.908,"body":"auto-regulate."},{"startTime":2880.908,"endTime":2891.849,"body":"And he would decide to have a lighter day where he would mix in more RIR, do more"},{"startTime":2880.908,"endTime":2891.849,"body":"isolation movements, or any other sort of uh"},{"startTime":2891.849,"endTime":2896.128,"body":"modifications that would help him recover and then continue to progress."},{"startTime":2896.128,"endTime":2901.129,"body":"uh What have you learned about Grimick specifically, anything that comes to mind?"},{"startTime":2901.569,"endTime":2902.439,"body":"Nothing outside."},{"startTime":2902.439,"endTime":2908.327,"body":"mean, everything that I dug up was pretty much just what I could find on this program"},{"startTime":2902.439,"endTime":2908.327,"body":"example that you have."},{"startTime":2908.809,"endTime":2909.799,"body":"Yeah, cool, cool."},{"startTime":2909.799,"endTime":2921.163,"body":"ah And so like this this routine listed is obviously just one day of training, but it's"},{"startTime":2909.799,"endTime":2921.163,"body":"very um emblematic of kind of what a typical day would look like for him."},{"startTime":2921.163,"endTime":2929.075,"body":"And like Aaron alluded to, it's likely that he would be alternating movements in some"},{"startTime":2921.163,"endTime":2929.075,"body":"capacity day to day."},{"startTime":2929.075,"endTime":2931.246,"body":"So, you know, it says like benchpress or dips."},{"startTime":2931.246,"endTime":2934.283,"body":"He probably did benchpress one day and dips another day."},{"startTime":2934.283,"endTime":2942.707,"body":"uh You know bent over barbell row or pull ups like one day he's doing a pull up one day"},{"startTime":2934.283,"endTime":2942.707,"body":"He's doing a row kind of hitting the same muscle groups But through different planes all"},{"startTime":2942.707,"endTime":2950.45,"body":"pretty typical approaches to this kind of stuff, but as far as volume If we count up the"},{"startTime":2942.707,"endTime":2950.45,"body":"total number of sets here listed."},{"startTime":2950.45,"endTime":2962.355,"body":"It's It's about 20 to 23 sets or so on a day for him for work sets Which is a pretty"},{"startTime":2950.45,"endTime":2962.355,"body":"robust day like it exactly"},{"startTime":2962.805,"endTime":2969.287,"body":"sits in the realm of, know, oh shit, I have a really big hard day of training to do, and I"},{"startTime":2962.805,"endTime":2969.287,"body":"have to do this three days a week."},{"startTime":2969.287,"endTime":2971.658,"body":"Like that is not an easy day of training."},{"startTime":2971.658,"endTime":2982.582,"body":"And so even if you look across a week of how much volume he's doing per muscle group, even"},{"startTime":2971.658,"endTime":2982.582,"body":"if he's only doing three to five sets for a muscle group on each day, that gets him into"},{"startTime":2982.582,"endTime":2989.854,"body":"the nine to 15 set range per muscle group per week, which fits directly into our kind of"},{"startTime":2982.582,"endTime":2989.854,"body":"current."},{"startTime":2989.854,"endTime":2993.626,"body":"evidence-based research on 10 to 20 sets being kind of the ideal number."},{"startTime":2993.626,"endTime":3000.5,"body":"So it continues to make you realize that there's multiple ways to skin the cat to get to"},{"startTime":2993.626,"endTime":3000.5,"body":"kind of those goals."},{"startTime":3000.5,"endTime":3003.763,"body":"And these guys in some ways figured it out a long time ago."},{"startTime":3003.763,"endTime":3005.183,"body":"Yeah."},{"startTime":3005.463,"endTime":3008.723,"body":"Yeah, which is still so wild to me."},{"startTime":3008.843,"endTime":3010.523,"body":"It's like, I like it."},{"startTime":3010.523,"endTime":3017.867,"body":"But at the same time, it feels like almost a little bit like disheartening, you know,"},{"startTime":3010.523,"endTime":3017.867,"body":"like, I mean, we're talking literally 100 years ago, 100 plus years ago."},{"startTime":3017.987,"endTime":3023.411,"body":"Yeah, yeah, I mean, Grimmick was 80 years ago, 85 years ago, but yeah, I mean, that it's"},{"startTime":3017.987,"endTime":3023.411,"body":"crazy."},{"startTime":3023.411,"endTime":3033.508,"body":"uh So yeah, if we move on to Reg Park, Reg is kind of one that I've always really found"},{"startTime":3023.411,"endTime":3033.508,"body":"myself kind of attracted to because he was huge."},{"startTime":3033.508,"endTime":3035.359,"body":"His physique was amazing."},{"startTime":3035.439,"endTime":3041.734,"body":"But also he had a number of different styles of training that he used and they kind of"},{"startTime":3035.439,"endTime":3041.734,"body":"evolved over time."},{"startTime":3041.735,"endTime":3045.405,"body":"So in his early career, he was known"},{"startTime":3045.405,"endTime":3047.065,"body":"for the five by five."},{"startTime":3047.065,"endTime":3054.765,"body":"Like he is the guy when you Google the early implementation of five by five, Reg Park is"},{"startTime":3047.065,"endTime":3054.765,"body":"the guy who always will come up."},{"startTime":3054.865,"endTime":3061.225,"body":"And he was known for doing two warmup sets and three work sets of five by five."},{"startTime":3061.225,"endTime":3071.885,"body":"So as an example, if he's doing a back squat, he might do 200 pounds for five, 300 pounds"},{"startTime":3061.225,"endTime":3071.885,"body":"for five and 400 pounds for three sets of five."},{"startTime":3071.885,"endTime":3074.421,"body":"And that is his back squat."},{"startTime":3074.557,"endTime":3079.521,"body":"Um, he trained with a bit lower volume."},{"startTime":3079.521,"endTime":3093.23,"body":"remember reading a really cool piece in strength and health about, that the author was"},{"startTime":3079.521,"endTime":3093.23,"body":"saying he went to, uh, to a reg park training session and he was there with, uh, with a"},{"startTime":3093.23,"endTime":3094.911,"body":"guy from his gym, a young guy."},{"startTime":3094.911,"endTime":3098.514,"body":"And the guy was like, just wait, he's going to do like his arms are insane."},{"startTime":3098.514,"endTime":3099.665,"body":"His arms are his best body part."},{"startTime":3099.665,"endTime":3101.256,"body":"He's going to spend so much time on his arms."},{"startTime":3101.256,"endTime":3102.256,"body":"Just wait."},{"startTime":3102.377,"endTime":3103.425,"body":"And so, you know,"},{"startTime":3103.425,"endTime":3108.689,"body":"They watch the workout and he does his back squats, then he does his bench presses and he"},{"startTime":3103.425,"endTime":3108.689,"body":"does his bent over rows."},{"startTime":3108.689,"endTime":3113.853,"body":"He does his overhead press behind the neck and he does like two sets of barbell curls."},{"startTime":3114.254,"endTime":3119.819,"body":"And then he packs up his stuff and walks back and the guy's like, just wait, he's going to"},{"startTime":3114.254,"endTime":3119.819,"body":"come out and he's really going to attack his arms now."},{"startTime":3119.819,"endTime":3123.272,"body":"You know, and then the author looks at me goes, no, I think he's done."},{"startTime":3123.272,"endTime":3128.406,"body":"I hear the shower going on in there, you know, and the guy's like, but how do you, how do"},{"startTime":3123.272,"endTime":3128.406,"body":"get his arms so big?"},{"startTime":3128.406,"endTime":3132.381,"body":"You know, and it's just like, he's really strong."},{"startTime":3132.381,"endTime":3136.921,"body":"Like you do presses behind the neck with 315 pounds for reps."},{"startTime":3136.921,"endTime":3139.481,"body":"You do bent over rows with 315 pounds."},{"startTime":3139.481,"endTime":3142.441,"body":"Like you're not gonna be lacking in your arm size."},{"startTime":3142.641,"endTime":3153.121,"body":"And so I think that's just a funny lesson in some of this stuff where again, it takes you"},{"startTime":3142.641,"endTime":3153.121,"body":"back to that idea of you can probably get 95 % of the arm growth that you're ever gonna"},{"startTime":3153.121,"endTime":3161.669,"body":"get by just getting really strong on basic movements because your arms are extending and"},{"startTime":3153.121,"endTime":3161.669,"body":"doing the, I mean, they are part of."},{"startTime":3161.669,"endTime":3163.75,"body":"each compound lift that you do."},{"startTime":3163.81,"endTime":3169.323,"body":"It's not like you're going to do a bent over row and just your back is going to get big or"},{"startTime":3163.81,"endTime":3169.323,"body":"you're going to do a bench press and just your chest is going to get big."},{"startTime":3169.323,"endTime":3173.786,"body":"mean, the arms are actually the muscle that's likely going to fail before even your big"},{"startTime":3169.323,"endTime":3173.786,"body":"muscle groups do."},{"startTime":3173.786,"endTime":3179.82,"body":"So plenty, plenty of arm volume even without having to train arms."},{"startTime":3179.82,"endTime":3182.342,"body":"But um yeah, anything to say on that?"},{"startTime":3182.342,"endTime":3188.567,"body":"No, I mean, I think what's so cool about this one is like, I mean, I've done five by five"},{"startTime":3182.342,"endTime":3188.567,"body":"so many times in my life."},{"startTime":3188.567,"endTime":3189.198,"body":"You know what I mean?"},{"startTime":3189.198,"endTime":3194.712,"body":"And it's cool to finally see like, this is where that actually comes from."},{"startTime":3194.712,"endTime":3196.824,"body":"This is the person who did this."},{"startTime":3196.824,"endTime":3205.581,"body":"I mean, any lifter at some point, you come through the various progressions like you're"},{"startTime":3196.824,"endTime":3205.581,"body":"going to land on a five by five program because it's it's very rare that someone like gets"},{"startTime":3205.581,"endTime":3210.515,"body":"into lifting and they only care about hypertrophy and they never kind of like veer towards"},{"startTime":3205.581,"endTime":3210.515,"body":"strength or whatever."},{"startTime":3210.515,"endTime":3212.07,"body":"But if you've done like any"},{"startTime":3212.07,"endTime":3218.427,"body":"even the most like basic of strength program, like five by five is probably the one that"},{"startTime":3212.07,"endTime":3218.427,"body":"you start with."},{"startTime":3218.427,"endTime":3219.951,"body":"So it's really, really cool."},{"startTime":3219.951,"endTime":3220.681,"body":"Yeah, exactly."},{"startTime":3220.681,"endTime":3223.053,"body":"No, it's super effective and it works really well."},{"startTime":3223.053,"endTime":3227.116,"body":"So he would use five by five like this in his early career."},{"startTime":3227.116,"endTime":3234.492,"body":"And he also used it as part of what he would call like his strength phase, but he would"},{"startTime":3227.116,"endTime":3234.492,"body":"oscillate uh over time."},{"startTime":3234.492,"endTime":3236.784,"body":"Like even the way he did his five by fives would change."},{"startTime":3236.784,"endTime":3243.889,"body":"sometimes like if he was feeling beat up instead of three sets, three working sets, he"},{"startTime":3236.784,"endTime":3243.889,"body":"might just build up to one top working set."},{"startTime":3243.958,"endTime":3248.139,"body":"It might go like 150, 250, 350, 400, 450."},{"startTime":3248.139,"endTime":3256.647,"body":"And so there's really only like one really hard top set of five reps, know, auto-regulate"},{"startTime":3248.139,"endTime":3256.647,"body":"that as far as how he's feeling and how his progressions are going."},{"startTime":3256.647,"endTime":3259.569,"body":"We have a whole section in here to talk about progression models."},{"startTime":3259.569,"endTime":3262.751,"body":"So I'll save that for a little bit later."},{"startTime":3262.751,"endTime":3273.018,"body":"And then Reg Park, uh as he moved out of the forties and kind of into the fifties and"},{"startTime":3262.751,"endTime":3273.018,"body":"sixties during the period of time where he was starring in Hercules movies,"},{"startTime":3273.368,"endTime":3283.125,"body":"he shifted his routine a little bit and he was actually one of the first ones that"},{"startTime":3273.368,"endTime":3283.125,"body":"incorporated a split routine in the late fifties and sixties and it was an upper lower."},{"startTime":3283.125,"endTime":3287.378,"body":"Um, and so an example for him, he would increase volume."},{"startTime":3287.378,"endTime":3296.444,"body":"So what the reason he, he made the change to the split routine from the full body five by"},{"startTime":3287.378,"endTime":3296.444,"body":"five approach was so that he could get a little bit more specific volume for his upper"},{"startTime":3296.444,"endTime":3296.974,"body":"body."},{"startTime":3296.974,"endTime":3302.848,"body":"So he kind of looked at this split as a way for him to specialize in his upper body more"},{"startTime":3296.974,"endTime":3302.848,"body":"to kind of"},{"startTime":3302.958,"endTime":3309.101,"body":"bring out the muscles that are gonna be needed for him to be Hercules on TV or movies or"},{"startTime":3302.958,"endTime":3309.101,"body":"whatever he was doing."},{"startTime":3309.162,"endTime":3320.388,"body":"So a typical routine here would have him doing incline bench press for five sets, dips for"},{"startTime":3309.162,"endTime":3320.388,"body":"four, barbell row for four, pull-ups for four, seated dumbbell press for four, curls for"},{"startTime":3320.388,"endTime":3322.249,"body":"four, and tricep extensions for four."},{"startTime":3322.249,"endTime":3331.404,"body":"So now we're looking at four, eight, 12, 24, five, 29 sets it looks like in this upper"},{"startTime":3322.249,"endTime":3331.404,"body":"body workout alone."},{"startTime":3331.674,"endTime":3339.754,"body":"and I'm guessing his leg days probably weren't quite as robust as that, but you can see"},{"startTime":3331.674,"endTime":3339.754,"body":"that now he's really starting to increase volume and his rep range has changed."},{"startTime":3339.754,"endTime":3343.434,"body":"So he's now into kind of that eight to 12 rep range for hypertrophy."},{"startTime":3343.434,"endTime":3346.354,"body":"And this amount of volume is insane."},{"startTime":3347.034,"endTime":3353.154,"body":"like, I mean, when you look at it, it's extrapolated across a week, it still fits into the"},{"startTime":3347.034,"endTime":3353.154,"body":"10 to 20 sets."},{"startTime":3353.154,"endTime":3360.73,"body":"Like if you look at his chest and back work, it's eight or nine sets basically for each of"},{"startTime":3353.154,"endTime":3360.73,"body":"those in this workout."},{"startTime":3360.73,"endTime":3366.29,"body":"So if he does that twice a week as part of an upper lower split, what's he at 16 to 18"},{"startTime":3360.73,"endTime":3366.29,"body":"sets right in there."},{"startTime":3366.29,"endTime":3378.05,"body":"But in one single training day, you look at 29 sets and you're just like, wow, like that"},{"startTime":3366.29,"endTime":3378.05,"body":"is a lot of volume to do in one day, which still pales in comparison to what we're gonna"},{"startTime":3378.05,"endTime":3380.73,"body":"see from Steve Reeves during some of his training."},{"startTime":3381.813,"endTime":3386.02,"body":"So, let's see, what else do we have from Reg Park before I move on?"},{"startTime":3386.02,"endTime":3391.124,"body":"generally took one to two minutes rest between sets, lift heavy to get big, but don't"},{"startTime":3386.02,"endTime":3391.124,"body":"neglect form."},{"startTime":3391.124,"endTime":3395.057,"body":"He recommended eating up to 6,000 calories a day during building phases."},{"startTime":3395.057,"endTime":3402.832,"body":"And remember this was during the period of time where Go Mad, the gallon of milk a day"},{"startTime":3395.057,"endTime":3402.832,"body":"diet was really the thing."},{"startTime":3402.832,"endTime":3410.367,"body":"Like all these guys, like if you read Keys to Progress with John McCollum, like in"},{"startTime":3402.832,"endTime":3410.367,"body":"Strength and Health Magazine, that was just what you did because there wasn't really like"},{"startTime":3410.408,"endTime":3413.97,"body":"protein drinks that, maybe there were protein drinks."},{"startTime":3414.342,"endTime":3415.85,"body":"John McCollum writes it."},{"startTime":3416.811,"endTime":3420.264,"body":"like very rudimentary, very rare in these days."},{"startTime":3420.264,"endTime":3421.326,"body":"m"},{"startTime":3421.653,"endTime":3425.145,"body":"John, John McCollum writes about the get big drink."},{"startTime":3425.145,"endTime":3428.246,"body":"And he has a recipe for the get big drink in his book."},{"startTime":3428.426,"endTime":3429.746,"body":"I'm sure you could Google it."},{"startTime":3429.746,"endTime":3432.998,"body":"But it is so much food in there."},{"startTime":3432.998,"endTime":3445.923,"body":"I mean, it's like raw eggs, gallon of milk, peanut butter scoops, like like a whole jar of"},{"startTime":3432.998,"endTime":3445.923,"body":"peanut butter, bananas, like ice cream, they would just throw like anything they could"},{"startTime":3445.923,"endTime":3447.494,"body":"into this thing to create calories."},{"startTime":3447.494,"endTime":3448.794,"body":"And so I think it was"},{"startTime":3448.794,"endTime":3458.177,"body":"It's not like it was, you know, a great uh ratio of protein to fat and carbs, but it was"},{"startTime":3448.794,"endTime":3458.177,"body":"certainly getting you a lot of protein, which, you know, is the most important thing."},{"startTime":3458.177,"endTime":3468.994,"body":"ah So then Steve Reeves, as we're talking about volume here, I had to do a lot of digging"},{"startTime":3458.177,"endTime":3468.994,"body":"with Steve Reeves because I have this book."},{"startTime":3468.994,"endTime":3470.22,"body":"I'll show you guys."},{"startTime":3470.22,"endTime":3477.654,"body":"This book is, this is called uh Building the Classic Physique, The Natural Way by Steve"},{"startTime":3470.22,"endTime":3477.654,"body":"Reeves."},{"startTime":3477.654,"endTime":3483.067,"body":"And I remember reading this book when I was younger and I haven't looked at it in probably"},{"startTime":3477.654,"endTime":3483.067,"body":"20 years, maybe 15 years."},{"startTime":3483.067,"endTime":3487.749,"body":"And I remember this being an extremely high volume routine."},{"startTime":3487.749,"endTime":3493.25,"body":"And when I got on chat GPT and started Googling Steve Reeves training, that wasn't what"},{"startTime":3487.749,"endTime":3493.25,"body":"showed up."},{"startTime":3493.25,"endTime":3500.893,"body":"What showed up was a very typical two to three sets per muscle group per workout done"},{"startTime":3493.25,"endTime":3500.893,"body":"three times a week."},{"startTime":3501.153,"endTime":3502.293,"body":"And so I was like,"},{"startTime":3502.327,"endTime":3503.877,"body":"that's not extremely high volume."},{"startTime":3503.877,"endTime":3509.359,"body":"That's pretty much in line with what Grimmick or Park was doing in his early days, not"},{"startTime":3503.877,"endTime":3509.359,"body":"extremely high volumes."},{"startTime":3509.359,"endTime":3510.759,"body":"So what gives?"},{"startTime":3511.36,"endTime":3514.632,"body":"And that's why I queried and I re-read my book."},{"startTime":3514.632,"endTime":3523.266,"body":"And after reading the book, what I noted was that he had nine sets per muscle group, per"},{"startTime":3514.632,"endTime":3523.266,"body":"workout, per session."},{"startTime":3523.266,"endTime":3527.198,"body":"So over a typical day, this is what his typical day looked like from his book."},{"startTime":3527.198,"endTime":3533.783,"body":"He would start with shoulders and he'd do a lateral raise, a bent lateral raise and an"},{"startTime":3527.198,"endTime":3533.783,"body":"overhead press, nine total sets."},{"startTime":3534.324,"endTime":3539.468,"body":"His chest was incline dumbbell press, flat bench and flies, nine total sets."},{"startTime":3539.468,"endTime":3543.331,"body":"Chins, barbell rows and pullovers, nine total sets."},{"startTime":3543.651,"endTime":3546.914,"body":"Squat, hack squat, calves, nine total sets."},{"startTime":3546.914,"endTime":3550.276,"body":"RDL leg curls, six plus total sets."},{"startTime":3550.597,"endTime":3554.059,"body":"Curls and tricep extensions, six to nine sets of each."},{"startTime":3554.42,"endTime":3557.342,"body":"Leg raises and sit ups, three to nine sets."},{"startTime":3557.514,"endTime":3568.425,"body":"Um, so I mean, nine times, nine times six, 54 sets, nine times seven, 63 sets, something"},{"startTime":3557.514,"endTime":3568.425,"body":"like that."},{"startTime":3568.585,"endTime":3571.425,"body":"So Steve Reeves was doing this three times a week."},{"startTime":3571.425,"endTime":3577.145,"body":"He was well above the recommendations of the current day as far as evidence-based"},{"startTime":3571.425,"endTime":3577.145,"body":"practices."},{"startTime":3577.365,"endTime":3586.009,"body":"But Steve Reeves did something that was unique and different from all of the other guys,"},{"startTime":3577.365,"endTime":3586.009,"body":"which was that he took extremely short rests between sets."},{"startTime":3586.009,"endTime":3590.671,"body":"and he left one to three RIR on every single set."},{"startTime":3590.852,"endTime":3599.148,"body":"His whole notion was that he never ever prioritized progressive overload over feeling the"},{"startTime":3590.852,"endTime":3599.148,"body":"muscle."},{"startTime":3599.368,"endTime":3605.471,"body":"So I think this in many ways flies in the face of what we see currently in the"},{"startTime":3599.368,"endTime":3605.471,"body":"evidence-based space."},{"startTime":3605.471,"endTime":3614.204,"body":"I think that Reg Park and Grimick both were guys that really focused hard on, know,"},{"startTime":3605.471,"endTime":3614.204,"body":"training close to failure, progressive overload."},{"startTime":3614.204,"endTime":3617.146,"body":"beat the log book, all that sort of stuff."},{"startTime":3617.146,"endTime":3621.269,"body":"And then you have Steve Reeves come in who has an incredible physique of his own, right?"},{"startTime":3621.269,"endTime":3624.622,"body":"And in some ways more aesthetic than the other guys."},{"startTime":3624.622,"endTime":3627.974,"body":"And he cared very little about whether he ever got stronger."},{"startTime":3627.974,"endTime":3637.11,"body":"He writes that he more or less just used the same weights all the time and tried to"},{"startTime":3627.974,"endTime":3637.11,"body":"improve his connection with his muscles or the way that the movements felt for him."},{"startTime":3637.251,"endTime":3642.05,"body":"And uh he cared so much about symmetry that he would..."},{"startTime":3642.05,"endTime":3654.1,"body":"constantly measure his body and he would gravitate more volume and energy toward muscle"},{"startTime":3642.05,"endTime":3654.1,"body":"groups that he felt were needing to be built up to make sure that his symmetry was perfect"},{"startTime":3654.1,"endTime":3656.722,"body":"to exactly the specifications that he believed he needed."},{"startTime":3656.722,"endTime":3666.69,"body":"And he has a whole guide in his book about like what your ratios of everything to"},{"startTime":3656.722,"endTime":3666.69,"body":"everything else should be for optimum aesthetic physique."},{"startTime":3666.911,"endTime":3671.434,"body":"So it again, like when you look at the lessons of the time,"},{"startTime":3671.648,"endTime":3674.72,"body":"What it tells me is that there's so many different ways to skin the cat."},{"startTime":3674.72,"endTime":3687.046,"body":"Like you can take the Grimmick and Reg Park approach, which I think is more typical of the"},{"startTime":3674.72,"endTime":3687.046,"body":"era, or you can sort of, I mean, it's like, he's sort of focusing on the pump and on"},{"startTime":3687.046,"endTime":3695.502,"body":"metabolic stress more than he's focusing on mechanical tension because he's not caring"},{"startTime":3687.046,"endTime":3695.502,"body":"about progressive overload at all."},{"startTime":3695.502,"endTime":3700.364,"body":"And so like he even notes in his book, he's like, what I would typically do on an upright"},{"startTime":3695.502,"endTime":3700.364,"body":"row,"},{"startTime":3700.408,"endTime":3706.568,"body":"is I would do my first set at 120 pounds and then the next set at 110 and then the next"},{"startTime":3700.408,"endTime":3706.568,"body":"set at 100."},{"startTime":3706.908,"endTime":3712.308,"body":"And you know, I'd go until I feel the muscles burn and feeling like I was getting the"},{"startTime":3706.908,"endTime":3712.308,"body":"stimulus in the muscle that I was looking for."},{"startTime":3712.308,"endTime":3714.328,"body":"And that was like pretty much it."},{"startTime":3714.328,"endTime":3716.768,"body":"Like I don't think he really increased weights much."},{"startTime":3716.768,"endTime":3722.728,"body":"He just used the weights as a tool to literally like form his physique out of clay, so to"},{"startTime":3716.768,"endTime":3722.728,"body":"speak."},{"startTime":3722.728,"endTime":3726.562,"body":"mean, he, just, it really is interesting to me because"},{"startTime":3726.562,"endTime":3728.053,"body":"There's a part of that that's intriguing."},{"startTime":3728.053,"endTime":3730.416,"body":"Like, I never really have to go to failure."},{"startTime":3730.416,"endTime":3731.477,"body":"I don't really have to hurt that much."},{"startTime":3731.477,"endTime":3733.298,"body":"I don't really have to focus on progressive overload."},{"startTime":3733.298,"endTime":3739.584,"body":"I can just show up at the gym and do the same thing every time, but over the period of"},{"startTime":3733.298,"endTime":3739.584,"body":"time, it just works."},{"startTime":3739.584,"endTime":3741.176,"body":"it just like develops my physique."},{"startTime":3741.176,"endTime":3743.668,"body":"And obviously there's a genetic component to that too."},{"startTime":3743.668,"endTime":3747.783,"body":"But I find that very interesting how his training differs so much from the other guys."},{"startTime":3747.783,"endTime":3748.795,"body":"Yeah, think."},{"startTime":3748.795,"endTime":3752.249,"body":"I mean, one thing is certain things that we we we have seen is."},{"startTime":3752.249,"endTime":3757.754,"body":"How real the genetic component plays into it, and it's something that I."},{"startTime":3757.754,"endTime":3768.825,"body":"I honestly do hate to admit, but I am a benefactor of that, you know, and but what I will"},{"startTime":3757.754,"endTime":3768.825,"body":"make no mistake to say, like I work harder than everyone else and stuff like, no, the fuck"},{"startTime":3768.825,"endTime":3769.696,"body":"I don't."},{"startTime":3769.936,"endTime":3770.497,"body":"I do not."},{"startTime":3770.497,"endTime":3772.37,"body":"um"},{"startTime":3772.37,"endTime":3783.118,"body":"And I think like that is where we get into so much of this variation of sorts, because"},{"startTime":3772.37,"endTime":3783.118,"body":"it's like different strokes work for different folks, but how much of that is due to like"},{"startTime":3783.118,"endTime":3790.623,"body":"literally genetic variation and certain things that may work for someone else may not work"},{"startTime":3783.118,"endTime":3790.623,"body":"for you, right?"},{"startTime":3790.623,"endTime":3793.525,"body":"So like, let's say for example, Steve Reeves, right?"},{"startTime":3793.525,"endTime":3800.75,"body":"We know that there's people who are more like um inherently like sympathetically driven"},{"startTime":3793.525,"endTime":3800.75,"body":"than others."},{"startTime":3801.012,"endTime":3812.235,"body":"So that person who's like kind of just purely sympathetic driven by lifestyle,"},{"startTime":3801.012,"endTime":3812.235,"body":"psychological, know, neurotransmitter things or something like that, maybe they can't"},{"startTime":3812.235,"endTime":3819.718,"body":"handle that full body training, training the legs hard like that because their CNS is like"},{"startTime":3812.235,"endTime":3819.718,"body":"too close to being overloaded too frequently."},{"startTime":3819.718,"endTime":3824.399,"body":"But if like there's someone else who doesn't have that, they're more parasympathetic in"},{"startTime":3819.718,"endTime":3824.399,"body":"nature."},{"startTime":3824.399,"endTime":3827.16,"body":"They get that par, that sympathetic drive during training."},{"startTime":3827.16,"endTime":3828.786,"body":"It comes back down after."},{"startTime":3828.786,"endTime":3829.667,"body":"Like they can handle it."},{"startTime":3829.667,"endTime":3835.227,"body":"And then there's like these, these variations are real."},{"startTime":3835.227,"endTime":3843.91,"body":"And that's probably why people end up eventually gravitating towards what they find works"},{"startTime":3835.227,"endTime":3843.91,"body":"best for them because of those."},{"startTime":3844.076,"endTime":3846.077,"body":"Yeah, no, I think that that's right."},{"startTime":3846.077,"endTime":3855.551,"body":"um And like one of the things you kind of mentioned to or alluded to was the lifestyle"},{"startTime":3846.077,"endTime":3855.551,"body":"outside of the gym too and what the impact is on recovery."},{"startTime":3855.732,"endTime":3866.807,"body":"And Steve Reeves was known for taking care of his body probably better than any of the"},{"startTime":3855.732,"endTime":3866.807,"body":"other prior guys where I, to my understanding, you know, he moved, he got steps in, he"},{"startTime":3866.807,"endTime":3869.758,"body":"really tried to focus on quality nutrition and not just like"},{"startTime":3869.758,"endTime":3875.58,"body":"hounding calories for the sake of calories like some of the like more strength based"},{"startTime":3869.758,"endTime":3875.58,"body":"athletes did prior."},{"startTime":3875.58,"endTime":3879.342,"body":"Steve Reeves is different in that his pursuit was always aesthetic based."},{"startTime":3879.342,"endTime":3884.244,"body":"He never had that like strength powerlifting Olympic lifting background like some of the"},{"startTime":3879.342,"endTime":3884.244,"body":"other guys."},{"startTime":3884.344,"endTime":3888.286,"body":"And you can kind of see that represented in the way that he trains and stuff like that."},{"startTime":3888.286,"endTime":3897.099,"body":"So his sessions were two to two and a half hours long each three days a week, whereas I"},{"startTime":3888.286,"endTime":3897.099,"body":"think some of the other guys were more in that like 60 to 75 minute range, you know, get"},{"startTime":3897.099,"endTime":3899.141,"body":"in, hit the sets, get out."},{"startTime":3899.141,"endTime":3906.661,"body":"Steve Reeves definitely had more like probably double or more the volume like what would I"},{"startTime":3899.141,"endTime":3906.661,"body":"say 54 to 63 sets in a session?"},{"startTime":3906.701,"endTime":3917.481,"body":"He also is known for doing a bunch of like tri sets and super sets and stuff like that So"},{"startTime":3906.701,"endTime":3917.481,"body":"I will leave it there and tease that for for next time Because we have about half of the"},{"startTime":3917.481,"endTime":3926.912,"body":"content from this episode still to go So Aaron suggested we split it into two and that's"},{"startTime":3917.481,"endTime":3926.912,"body":"exactly the way it's looking right now So I think that's a that's a good place to stop"},{"startTime":3926.912,"endTime":3927.442,"body":"Perfect."},{"startTime":3927.442,"endTime":3931.065,"body":"So this has been super fun from my standpoint, right?"},{"startTime":3931.065,"endTime":3939.19,"body":"I guess I had a lot of fun looking through that some of these things, because it's, I"},{"startTime":3931.065,"endTime":3939.19,"body":"don't know, it's, it's physical culture history, right?"},{"startTime":3939.19,"endTime":3943.532,"body":"For people like, you know, Brian and myself are probably a lot of people listening to the"},{"startTime":3939.19,"endTime":3943.532,"body":"podcast."},{"startTime":3943.532,"endTime":3953.322,"body":"It's the early days of this thing that has ballooned into what so much of us spend so many"},{"startTime":3943.532,"endTime":3953.322,"body":"years of our life, you know, chasing and uh dedicating time to so"},{"startTime":3953.322,"endTime":3954.093,"body":"This one's really fun."},{"startTime":3954.093,"endTime":3959.88,"body":"I'm excited for next week as we dive further into it and we'll be back for part two."},{"startTime":3960.082,"endTime":3961.156,"body":"Yep, catch you guys then."}]}