{"version":"1.0.0","segments":[{"startTime":25.151,"endTime":26.052,"body":"What's going on guys?"},{"startTime":26.052,"endTime":29.006,"body":"Happy Monday or Tuesday depending on where you are tuning in from."},{"startTime":29.006,"endTime":30.506999999999998,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":30.506999999999998,"endTime":36.894999999999996,"body":"This is episode 193, our June 2025 Instagram Q \u0026A."},{"startTime":36.894999999999996,"endTime":43.443,"body":"Brian and I have 20 packed questions that we are going to dive into on this episode before"},{"startTime":36.894999999999996,"endTime":43.443,"body":"we get into it."},{"startTime":43.443,"endTime":46.035,"body":"However, Brian, what's going on with you?"},{"startTime":46.199,"endTime":47.64,"body":"Yeah, quick updates here."},{"startTime":47.64,"endTime":49.312,"body":"We have a bunch of good questions to get to."},{"startTime":49.312,"endTime":52.044,"body":"So I'll be in Wisconsin next week."},{"startTime":52.044,"endTime":57.809,"body":"We'll take the week off the show, our annual trip to Wisco to hang out at the lake with"},{"startTime":52.044,"endTime":57.809,"body":"Kim's mom."},{"startTime":57.809,"endTime":62.943,"body":"So ah that will be there next week from like Saturday to Saturday."},{"startTime":62.943,"endTime":69.25800000000001,"body":"And then I guess the only other update is Paragon is starting."},{"startTime":69.25800000000001,"endTime":75.37299999999999,"body":"It's every six months we do a hybrid metabolic cycle, which is actually kind of fun and"},{"startTime":69.25800000000001,"endTime":75.37299999999999,"body":"different than"},{"startTime":75.811,"endTime":76.701,"body":"What we usually do."},{"startTime":76.701,"endTime":84.393,"body":"So we kind of rotate between a longer hypertrophy cycles and then a short strength cycle,"},{"startTime":76.701,"endTime":84.393,"body":"and then a short metabolic hybrid cycle."},{"startTime":84.393,"endTime":93.516,"body":"So just kind of a nice different way to train that actually fits really well with summer,"},{"startTime":84.393,"endTime":93.516,"body":"where we include some zone two and zone five cardio into the actual programming."},{"startTime":93.516,"endTime":102.819,"body":"do a little bit of like more supersets and metabolic style kind of, uh, kind of training"},{"startTime":93.516,"endTime":102.819,"body":"throughout the six week period."},{"startTime":102.819,"endTime":103.309,"body":"So"},{"startTime":103.309,"endTime":114.004,"body":"If anyone's interested in trying something a little bit different, um, getting their heart"},{"startTime":103.309,"endTime":114.004,"body":"rate elevated a little bit during the workout and, uh getting shredded for summer, then,"},{"startTime":114.004,"endTime":117.286,"body":"this is a good opportunity starting on June 30th."},{"startTime":117.286,"endTime":119.347,"body":"So, jump on it and do that."},{"startTime":119.347,"endTime":120.727,"body":"Aaron, what's going on with you."},{"startTime":121.131,"endTime":123.162,"body":"So I was just actually calculating when you were doing it."},{"startTime":123.162,"endTime":128.112,"body":"I am three weeks and four days out of my pro qualifier, right?"},{"startTime":128.112,"endTime":132.11599999999999,"body":"One, two, eight, three, three weeks and four days."},{"startTime":132.11599999999999,"endTime":134.497,"body":"So that is what's going on with me."},{"startTime":134.497,"endTime":138.748,"body":"Things are getting pretty close in the final kind of home stretch of things."},{"startTime":138.748,"endTime":144.37099999999998,"body":"ah I now have twice as much cardio as I did before for everyone listening."},{"startTime":144.37099999999998,"endTime":146.402,"body":"I'm using air quotes here because I just have walks."},{"startTime":146.402,"endTime":149.56900000000002,"body":"I don't have any kind of hard."},{"startTime":149.56900000000002,"endTime":152.39100000000002,"body":"cardio, there's no hit cardio, there's no stair master."},{"startTime":152.39100000000002,"endTime":159.696,"body":"um There's no long bike rides, I just have a 40 minute walk in the morning and I have a 40"},{"startTime":152.39100000000002,"endTime":159.696,"body":"minute walk in the evening."},{"startTime":159.696,"endTime":166.581,"body":"uh I'm starting to like shave corners on food just because I just don't need it all."},{"startTime":166.581,"endTime":169.933,"body":"You know, I thought I'd be hungrier at this point."},{"startTime":169.933,"endTime":175.226,"body":"like I still have like 30 grams of like walnuts in like my final meal, I stopped having"},{"startTime":169.933,"endTime":175.226,"body":"those."},{"startTime":175.226,"endTime":179.229,"body":"um I'm just trying to cut these little like, you know,"},{"startTime":179.723,"endTime":185.127,"body":"things I stopped, started, I push like half my bananas over to like frozen berries now."},{"startTime":185.127,"endTime":190.7,"body":"So I'm just like trying to like cut corners to make sure, you know, I'm getting as lean as"},{"startTime":185.127,"endTime":190.7,"body":"I can for things that I don't really need."},{"startTime":190.741,"endTime":198.626,"body":"And I'm not really just leveraging like training intensity and timing for managing my"},{"startTime":190.741,"endTime":198.626,"body":"satiety and of course coffee and stuff in the mornings."},{"startTime":198.666,"endTime":202.669,"body":"There, um people are starting to tell me that my face is getting gaunt."},{"startTime":202.669,"endTime":208.595,"body":"So I think that's a good thing or that like my eyes are starting to seem like it sucked"},{"startTime":202.669,"endTime":208.595,"body":"back into my."},{"startTime":208.595,"endTime":209.366,"body":"my skull."},{"startTime":209.366,"endTime":211.697,"body":"um So that's going on."},{"startTime":211.697,"endTime":215.87,"body":"And then the only other kind of wrinkle is the Saturday."},{"startTime":215.87,"endTime":220.353,"body":"Yeah, we discovered my estrogen is like sky high, like really, really high."},{"startTime":220.353,"endTime":231.371,"body":"And I made a funny Instagram story post about it that I have like way more estrogen than"},{"startTime":220.353,"endTime":231.371,"body":"my fiance does so that she needs to watch how she watch her tone when she speaks to me,"},{"startTime":231.371,"endTime":237.535,"body":"which is a very like thing that the wife usually will say to the husband, but because I"},{"startTime":231.371,"endTime":237.535,"body":"wear the estrogen now."},{"startTime":237.535,"endTime":239.246,"body":"she has to watch her tone with me."},{"startTime":239.246,"endTime":245.331,"body":"um So that was a funny revelation because I was like, wow, this is really high."},{"startTime":245.331,"endTime":250.835,"body":"um But fortunately now we can just bring it down and then, know, as high estrogen holds"},{"startTime":245.331,"endTime":250.835,"body":"water."},{"startTime":250.835,"endTime":260.001,"body":"So I should get like notably visually leaner as that water begins to dump as we get my"},{"startTime":250.835,"endTime":260.001,"body":"estrogen back to more appropriate uh levels."},{"startTime":260.154,"endTime":264.289,"body":"Sweet, well that's crazy and good to know and glad you discovered that."},{"startTime":264.491,"endTime":267.745,"body":"Have you found yourself more emotional in general?"},{"startTime":267.901,"endTime":269.152,"body":"No, and that's the crazy thing."},{"startTime":269.152,"endTime":277.805,"body":"Because the hard thing with the PEDs is when you're just running like testosterone, things"},{"startTime":269.152,"endTime":277.805,"body":"are pretty straightforward, right?"},{"startTime":277.805,"endTime":278.966,"body":"You get higher estrogen."},{"startTime":278.966,"endTime":283.748,"body":"It becomes pretty easily identifiable as other compounds and stuff come in."},{"startTime":283.748,"endTime":290.371,"body":"Like, for example, I'm running Mastron, which was originally developed as a breast cancer"},{"startTime":283.748,"endTime":290.371,"body":"medication."},{"startTime":290.371,"endTime":293.052,"body":"So uh or in part with that."},{"startTime":293.052,"endTime":296.423,"body":"it kind of blocks action at the breast tissue."},{"startTime":296.437,"endTime":305.914,"body":"So normally I'd be like fucking gyno central at these levels, but because it blocks the"},{"startTime":296.437,"endTime":305.914,"body":"action there, like you lose that signal of like, fuck my estrogen is really high because"},{"startTime":305.914,"endTime":307.625,"body":"my nipples are sensitive because they're not."},{"startTime":307.625,"endTime":318.193,"body":"um So it's so complicated and I'm, I really do look forward just to going back to like"},{"startTime":307.625,"endTime":318.193,"body":"chill TRT because it's just so much simpler of a puzzle."},{"startTime":318.373,"endTime":319.864,"body":"But no, I'm not emotional."},{"startTime":319.864,"endTime":321.936,"body":"I'm not all of these crazy high estrogen things."},{"startTime":321.936,"endTime":323.967,"body":"I feel really good and normal."},{"startTime":324.203,"endTime":327.495,"body":"The only thing I would notice is like my sex drive is just lower."},{"startTime":327.495,"endTime":335.179,"body":"But I thought that's because I'm three weeks out of show and like under a lot of pressure"},{"startTime":327.495,"endTime":335.179,"body":"and stuff, obviously all self created."},{"startTime":335.179,"endTime":339.381,"body":"But I've every anytime I've been this lean, my sex drive has been low lower."},{"startTime":339.381,"endTime":341.282,"body":"So that's pretty normal to me."},{"startTime":341.282,"endTime":350.347,"body":"So, you know, I was really, really surprised and I had two blood tests both verify that"},{"startTime":341.282,"endTime":350.347,"body":"it's from two different labs in two different countries, that it's very high."},{"startTime":350.347,"endTime":350.858,"body":"So."},{"startTime":350.858,"endTime":352.099,"body":"Now I can do something about it."},{"startTime":352.099,"endTime":352.48,"body":"Yeah."},{"startTime":352.48,"endTime":352.851,"body":"to know."},{"startTime":352.851,"endTime":357.23,"body":"So we got three weeks and four days till you're on stage and doing the pro qualifier."},{"startTime":357.23,"endTime":363.271,"body":"And then is that like no matter what the end or is there another potential show on the"},{"startTime":357.23,"endTime":363.271,"body":"horizon situation dependent?"},{"startTime":363.561,"endTime":365.572,"body":"there's another show no matter what."},{"startTime":366.133,"endTime":369.596,"body":"Yeah, September 6 in Hong Kong is another pro qualifier."},{"startTime":369.596,"endTime":372.999,"body":"uh But that show is also a pro show."},{"startTime":372.999,"endTime":383.007,"body":"So if the planets align and I'm able to obtain my pro card in Taiwan, I will compete in a"},{"startTime":372.999,"endTime":383.007,"body":"pro show in Hong Kong in September."},{"startTime":383.345,"endTime":393.965,"body":"If you do not make it in three weeks, but you do make it in September, do you then have to"},{"startTime":383.345,"endTime":393.965,"body":"do another show to kind of cement your pro status if you make pro status on September 6th?"},{"startTime":394.317,"endTime":395.608,"body":"No, no, you do not have to do that."},{"startTime":395.608,"endTime":399.923,"body":"And many people take like a big long off season to like grow and all that stuff."},{"startTime":399.923,"endTime":402.214,"body":"And I'm not even thinking about any of that."},{"startTime":402.214,"endTime":409.663,"body":"After that, after September, it's get married, restore my fertility and move on to the"},{"startTime":402.214,"endTime":409.663,"body":"next phase of my life is the priorities."},{"startTime":410.985,"endTime":411.825,"body":"Yep."},{"startTime":411.886,"endTime":413.493,"body":"OK, let's dive in."},{"startTime":413.493,"endTime":415.146,"body":"All right, I'll kick the first one over to you."},{"startTime":415.146,"endTime":423.344,"body":"Advice if you were a coach working under an existing coaching brand but will be starting"},{"startTime":415.146,"endTime":423.344,"body":"your own coaching business."},{"startTime":423.344,"endTime":433.78,"body":"Yeah, so there's a couple additional uh cues that they had set up here, kind of like"},{"startTime":423.344,"endTime":433.78,"body":"setting expectations from the beginning, attracting the clients you work best with, which"},{"startTime":433.78,"endTime":441.194,"body":"is a very, very big one, deciding pricing structure, minimizing overhead costs, and then"},{"startTime":433.78,"endTime":441.194,"body":"offering calls and additions to check-in."},{"startTime":441.194,"endTime":444.806,"body":"So I'll walk through how I would kind of set this up."},{"startTime":444.806,"endTime":451.47,"body":"The first thing I would say that I think is the most important is you have to exit your"},{"startTime":444.806,"endTime":451.47,"body":"current company gracefully."},{"startTime":451.666,"endTime":459.273,"body":"um Do not burn bridges best you can unless you're being strong armed out or something like"},{"startTime":451.666,"endTime":459.273,"body":"that."},{"startTime":459.273,"endTime":465.518,"body":"don't try and steal a chunk of clients or all these shady things that we constantly see"},{"startTime":459.273,"endTime":465.518,"body":"happen in the industry."},{"startTime":465.518,"endTime":468.501,"body":"Like you're going off on your own with your own brand."},{"startTime":468.501,"endTime":475.747,"body":"You want it to be as like pristine and clean from the start, from a reputation standpoint"},{"startTime":468.501,"endTime":475.747,"body":"as humanly possible."},{"startTime":475.747,"endTime":479.29,"body":"So that I would really, really suggest."},{"startTime":479.428,"endTime":482.339,"body":"Also, you've been working under this existing company."},{"startTime":482.339,"endTime":490.403,"body":"I'm sure there's a number of things, potentially, that you disagree with, that you think,"},{"startTime":482.339,"endTime":490.403,"body":"if I ran my own company, I would do differently."},{"startTime":490.403,"endTime":493.765,"body":"There is your first kind of set of operating baselines."},{"startTime":493.765,"endTime":499.267,"body":"These are the things that I had friction with, and I'm going to do differently with my own"},{"startTime":493.765,"endTime":499.267,"body":"brand."},{"startTime":499.267,"endTime":504.621,"body":"um Attracting the clients you work best with, be very..."},{"startTime":504.621,"endTime":508.963,"body":"not intelligent, what's the word, intentional with the verbiage that you use."},{"startTime":508.963,"endTime":511.504,"body":"I think that's really, really important, right?"},{"startTime":511.504,"endTime":523.389,"body":"In trying not to hop on like trends for social media growth and those sorts of things,"},{"startTime":511.504,"endTime":523.389,"body":"because if you have a bunch of followers that are not the people that you would want to"},{"startTime":523.389,"endTime":526.611,"body":"work with, they're not really helpful followers, right?"},{"startTime":526.611,"endTime":532.053,"body":"So if you notice with me, I speak a lot around like how..."},{"startTime":532.053,"endTime":534.873,"body":"my coaching is in the things that I actually do."},{"startTime":534.873,"endTime":542.033,"body":"I'm not the type of person that's like, try these five supplements to make your gains more"},{"startTime":534.873,"endTime":542.033,"body":"or something like that."},{"startTime":542.033,"endTime":546.133,"body":"Cause at the end of the day, we know it's not gonna fucking do anything for that, right?"},{"startTime":546.133,"endTime":550.753,"body":"So your quick hits typically are not lasting."},{"startTime":551.053,"endTime":555.053,"body":"And I would really, really double down on that pricing structure."},{"startTime":555.053,"endTime":557.853,"body":"You kind of just have to figure out what works for you."},{"startTime":557.853,"endTime":560.263,"body":"I've used paid in full before."},{"startTime":560.263,"endTime":567.679,"body":"I don't do it anymore every once in a while, maybe like once or twice a year, I'll get a"},{"startTime":560.263,"endTime":567.679,"body":"client that wants to pay for like three months upfront."},{"startTime":567.679,"endTime":571.923,"body":"I typically will let them, but I just like the simple monthly thing."},{"startTime":571.923,"endTime":576.397,"body":"It's really easy from a revenue to expenses management sort of thing."},{"startTime":576.397,"endTime":581.33,"body":"don't have to extra future proof anything there."},{"startTime":581.471,"endTime":584.414,"body":"And then overhead costs, you should run pretty lean."},{"startTime":584.414,"endTime":588.438,"body":"It's you, your computer, maybe some software that you need."},{"startTime":588.438,"endTime":597.523,"body":"It should be, it's a, that's part of the why coaching is so lucrative because it's like a,"},{"startTime":588.438,"endTime":597.523,"body":"your overheads at 3 % or something like that, or 5%."},{"startTime":597.523,"endTime":601.825,"body":"It's incredible relative to other businesses, business models."},{"startTime":601.986,"endTime":605.688,"body":"And then the last thing offering calls in addition to check-ins, everyone's a little bit"},{"startTime":601.986,"endTime":605.688,"body":"different here."},{"startTime":605.688,"endTime":608.409,"body":"I know people who they don't, that's all they do."},{"startTime":608.409,"endTime":611.343,"body":"They call every single one of their clients each week."},{"startTime":611.343,"endTime":615.955,"body":"And you have like 40 clients, 50 clients, you're doing 40, 50 phone calls per week."},{"startTime":616.257,"endTime":619.44,"body":"That sounds like an absolute fucking nightmare to me personally."},{"startTime":619.44,"endTime":620.22,"body":"Everyone's different."},{"startTime":620.22,"endTime":626.866,"body":"I'm not saying my way is better, but I don't even want to fucking call my parents, let"},{"startTime":620.22,"endTime":626.866,"body":"alone 40 people every single week."},{"startTime":626.866,"endTime":640.028,"body":"So I just know what works best for you in the way that you can effectively communicate,"},{"startTime":626.866,"endTime":640.028,"body":"deliver the action items to that need to be action taken upon and for your for your target"},{"startTime":640.028,"endTime":640.679,"body":"demographic."},{"startTime":640.679,"endTime":643.102,"body":"And I think that's the best way to approach it."},{"startTime":643.102,"endTime":644.893,"body":"Yeah, those are, that's all really good stuff."},{"startTime":644.893,"endTime":650.948,"body":"I feel like I agree with all of it and we'll just add maybe like two other pieces of kind"},{"startTime":644.893,"endTime":650.948,"body":"of personal context here."},{"startTime":650.948,"endTime":662.748,"body":"Um, I really resonate with what you said about kind of being real online with promoting"},{"startTime":650.948,"endTime":662.748,"body":"yourself and making the value that you put out, whether it's on Instagram or email"},{"startTime":662.748,"endTime":668.322,"body":"marketing or anything, stuff that's like very true to you and meaningful and things that"},{"startTime":662.748,"endTime":668.322,"body":"you're passionate about."},{"startTime":668.322,"endTime":675.198,"body":"So if you discover something, you read a study, you have a conversation with somebody and"},{"startTime":668.322,"endTime":675.198,"body":"this is really relevant to you, then that's very real."},{"startTime":675.198,"endTime":679.891,"body":"And it's something that you can post that other people will be able to resonate with"},{"startTime":675.198,"endTime":679.891,"body":"because it's meaningful to you."},{"startTime":679.891,"endTime":688.809,"body":"And then that will transfer over into the messaging and people will resonate with that a"},{"startTime":679.891,"endTime":688.809,"body":"little bit more than like Aaron said, if you're just out there trying to get clicks being"},{"startTime":688.809,"endTime":695.855,"body":"like five supplements you must take or five supplements you should never take or, you"},{"startTime":688.809,"endTime":695.855,"body":"know, one of those kind of catchy titles."},{"startTime":695.855,"endTime":698.064,"body":"So, yeah, I think that's important."},{"startTime":698.064,"endTime":704.808,"body":"ah I mean, there obviously is an importance of actually being able to reach people and"},{"startTime":698.064,"endTime":704.808,"body":"grow yourself as well."},{"startTime":704.808,"endTime":712.994,"body":"And so if you're coming from an existing coaching brand and you already have clients,"},{"startTime":704.808,"endTime":712.994,"body":"this, think, becomes a little bit complicated because Aaron was like, make sure you're not"},{"startTime":712.994,"endTime":714.054,"body":"stealing clients."},{"startTime":714.054,"endTime":723.18,"body":"But at the same time, like if you're working with all these clients and they really love"},{"startTime":714.054,"endTime":723.18,"body":"you, they're with you more than they're with the coaching brand, then."},{"startTime":723.498,"endTime":728.119,"body":"as you leave this company, I think it would be natural for some of those clients to want"},{"startTime":723.498,"endTime":728.119,"body":"to come with you."},{"startTime":728.119,"endTime":731.873,"body":"And it would be natural for you to want to take some of those clients with you as well."},{"startTime":731.873,"endTime":739.568,"body":"having that conversation with your current coaching company ahead of time is probably"},{"startTime":731.873,"endTime":739.568,"body":"going to be pretty important as well, just to kind of expectation set."},{"startTime":739.568,"endTime":750.734,"body":"And then the other thing I'll mention is I, I have like, I don't know if it's a very like"},{"startTime":739.568,"endTime":750.734,"body":"rigid tiered system, but I do tend to tier my coaching costs based on what the client"},{"startTime":750.734,"endTime":751.636,"body":"wants."},{"startTime":751.636,"endTime":758.621,"body":"where if someone just wants a relatively general program, it's specific to them in some"},{"startTime":751.636,"endTime":758.621,"body":"ways, but it's pretty basic."},{"startTime":758.621,"endTime":760.462,"body":"There's not really a whole ton of check-ins."},{"startTime":760.462,"endTime":764.865,"body":"There's a limit to how much video analysis they can get or whatever."},{"startTime":764.865,"endTime":767.737,"body":"Like someone's on a budget, we might start at one price point."},{"startTime":767.737,"endTime":776.303,"body":"And then on the other side of the spectrum, it's like, I want weekly call, I want weekly"},{"startTime":767.737,"endTime":776.303,"body":"check-in, I want to add nutrition macro coaching on top of my training."},{"startTime":776.303,"endTime":781.0,"body":"I want unlimited amount of videos and feedback and access to you."},{"startTime":781.0,"endTime":786.382,"body":"And there's like, you know, the higher end of this, you know, that that price point is"},{"startTime":781.0,"endTime":786.382,"body":"going to be significantly higher."},{"startTime":786.382,"endTime":792.933,"body":"So that's the way I tend to do it is I have this conversation with a client before we"},{"startTime":786.382,"endTime":792.933,"body":"start talk about what they want, what they're looking for."},{"startTime":792.933,"endTime":798.845,"body":"Then we kind of discuss what the price point will be based on their needs or desires and"},{"startTime":792.933,"endTime":798.845,"body":"kind of move forward from there."},{"startTime":798.845,"endTime":800.445,"body":"So I think it can work both ways."},{"startTime":800.445,"endTime":803.486,"body":"You could have like a much more rigid structure where you're like, this is what it is."},{"startTime":803.486,"endTime":805.947,"body":"And like, you know, this is how I plan to handle my things."},{"startTime":805.947,"endTime":810.058,"body":"And uh there isn't really much uh room."},{"startTime":810.07,"endTime":813.117,"body":"for kind of oscillation or changes to the structure."},{"startTime":813.117,"endTime":819.77,"body":"And then there's the way I do it where you kind of can more a la carte choose your things"},{"startTime":813.117,"endTime":819.77,"body":"and there's different price points for those."},{"startTime":819.892,"endTime":821.393,"body":"anything else to add there."},{"startTime":821.532,"endTime":823.513,"body":"You did have some really good ones."},{"startTime":824.093,"endTime":830.217,"body":"are, if you're a good coach, you are gonna have clients who want to leave the existing"},{"startTime":824.093,"endTime":830.217,"body":"company and go with you."},{"startTime":830.217,"endTime":833.018,"body":"It's all in your approach, right?"},{"startTime":833.018,"endTime":837.8,"body":"If you send a message to all of your existing clients, okay, I'm gonna leave the company."},{"startTime":837.8,"endTime":840.883,"body":"So if you guys wanna come with me, message me over here."},{"startTime":840.883,"endTime":843.414,"body":"Like someone's gonna screenshot that and send it to the company."},{"startTime":843.414,"endTime":845.345,"body":"It's gonna fucking blow up in your face."},{"startTime":845.345,"endTime":848.687,"body":"So do not do that."},{"startTime":848.687,"endTime":850.896,"body":"That's like really, really important."},{"startTime":850.896,"endTime":856.281,"body":"Also, there's a couple other ones that I thought of if I could really go back in time, I"},{"startTime":850.896,"endTime":856.281,"body":"would not name the company after myself."},{"startTime":856.281,"endTime":865.328,"body":"um I would create something that, you know, something that represents I would just I would"},{"startTime":856.281,"endTime":865.328,"body":"just name it as a company, right?"},{"startTime":865.328,"endTime":871.273,"body":"Because then you can treat it as a company that is not your left arm sort of thing, right?"},{"startTime":871.273,"endTime":874.096,"body":"Where with me, it's Straker Nutrition Company."},{"startTime":874.096,"endTime":879.342,"body":"It and I have a very hard time separating Aaron Straker from the business name."},{"startTime":879.342,"endTime":880.693,"body":"after myself."},{"startTime":880.813,"endTime":883.715,"body":"would definitely change that if I could go back in time."},{"startTime":884.042,"endTime":884.572,"body":"right, cool."},{"startTime":884.572,"endTime":886.172,"body":"Another question for you."},{"startTime":886.433,"endTime":889.858,"body":"What are the things that it actually takes to stay lean?"},{"startTime":889.858,"endTime":894.267,"body":"calling that approximately 12 % body fat for a male year round."},{"startTime":894.267,"endTime":899.429,"body":"How much activity per day or week and what kind of nutritional guidelines and structures"},{"startTime":894.267,"endTime":899.429,"body":"need to be in place."},{"startTime":899.429,"endTime":902.572,"body":"So this one, I really thought about this one for a while, right?"},{"startTime":902.572,"endTime":907.657,"body":"But at 12%, and I'm really curious to get your opinion on this, Brian."},{"startTime":907.657,"endTime":912.271,"body":"At 12%, you're lean, you don't really have abs."},{"startTime":912.271,"endTime":919.427,"body":"You're not, there's not fat there, but you're not like abs unless you have an incredibly"},{"startTime":912.271,"endTime":919.427,"body":"well-developed."},{"startTime":919.427,"endTime":927.465,"body":"If you're like a power lifter at 12%, you have abs because your abs are so well-developed"},{"startTime":919.427,"endTime":927.465,"body":"because you squat 600, fuck."},{"startTime":927.465,"endTime":929.116,"body":"pounds sort of thing."},{"startTime":929.116,"endTime":935.187,"body":"At 12 % like you just have to be interested in the lifestyle, genuinely interested in that"},{"startTime":929.116,"endTime":935.187,"body":"lifestyle."},{"startTime":935.187,"endTime":936.047,"body":"You know what I mean?"},{"startTime":936.047,"endTime":948.447,"body":"And when you are genuinely interested in that lifestyle, it limits the decisions that you"},{"startTime":936.047,"endTime":948.447,"body":"would otherwise make if you were not interested in the lifestyle."},{"startTime":948.447,"endTime":954.493,"body":"I think once we start talking about like 10 % and under"},{"startTime":954.493,"endTime":957.745,"body":"there are specific strategies and stuff that you need to do."},{"startTime":957.745,"endTime":962.349,"body":"But at 12%, you have to train regularly because you enjoy it."},{"startTime":962.349,"endTime":965.321,"body":"You have to be active because you enjoy it."},{"startTime":965.321,"endTime":966.782,"body":"Your circle is active."},{"startTime":966.782,"endTime":969.494,"body":"Maybe you have an active family, something like that."},{"startTime":969.494,"endTime":973.196,"body":"But it really is just a larger part of your life."},{"startTime":973.336,"endTime":976.939,"body":"And I don't think you can strategize your weight there."},{"startTime":976.939,"endTime":983.143,"body":"So if the answer is like, hey, I'm 20 % body fat, what do I need to do?"},{"startTime":983.315,"endTime":988.315,"body":"to live my life at 15 % body fat, you need a higher priority on your health."},{"startTime":988.335,"endTime":990.055,"body":"That's ultimately what it is."},{"startTime":990.055,"endTime":994.115,"body":"And you can't like tip and trick and hack your way to that."},{"startTime":994.115,"endTime":998.415,"body":"You need to change your interests and desires if that is the priority."},{"startTime":998.515,"endTime":1002.335,"body":"But at the 12%, like you're gonna train regularly because you enjoy it."},{"startTime":1002.335,"endTime":1003.795,"body":"It's not a means to an end."},{"startTime":1003.795,"endTime":1005.866,"body":"It's not a summer shred sort of thing."},{"startTime":1005.866,"endTime":1008.906,"body":"You're gonna be active because it genuinely."},{"startTime":1008.984,"endTime":1011.045,"body":"helps you enjoy the life that you live."},{"startTime":1011.045,"endTime":1022.245,"body":"I think at 12%, like 12%, if you're lifting four to five times per week, again, because"},{"startTime":1011.045,"endTime":1022.245,"body":"you enjoy it, you eat healthy because you feel good, you perform at work, life, family"},{"startTime":1022.245,"endTime":1031.333,"body":"duties, better, all of these things, you can still have when you meet up with your college"},{"startTime":1022.245,"endTime":1031.333,"body":"buddies once a month, you can have the burger and beers and stuff like that, but it's, you"},{"startTime":1031.333,"endTime":1038.05,"body":"know, two times per month, four times per month, something like that, because you're"},{"startTime":1031.333,"endTime":1038.05,"body":"otherwise busy living the lifestyle."},{"startTime":1038.05,"endTime":1040.437,"body":"is I think the best way that I can answer that."},{"startTime":1040.437,"endTime":1049.271,"body":"Yeah, I'll say that 12 % is kind of that body fat percentage where you do have to be"},{"startTime":1040.437,"endTime":1049.271,"body":"cognizant of the lifestyle."},{"startTime":1049.271,"endTime":1055.532,"body":"So you need to make sure that you're not just going crazy and eating insane amounts of"},{"startTime":1049.271,"endTime":1055.532,"body":"food and stuffing yourself."},{"startTime":1055.532,"endTime":1062.105,"body":"You need to make sure that you're getting some consistent form of exercise and basically"},{"startTime":1055.532,"endTime":1062.105,"body":"finding like a homeostasis for yourself."},{"startTime":1062.105,"endTime":1068.307,"body":"And in contrast to that, I'll say that at 15 % body fat, I kind of feel like"},{"startTime":1068.509,"endTime":1077.087,"body":"at least for me and I know not everyone's the same here, but at 15 % body fat, I can"},{"startTime":1068.509,"endTime":1077.087,"body":"pretty much not pay attention to the quote lifestyle so much."},{"startTime":1077.087,"endTime":1083.572,"body":"And I'm just like, generally quite active and I'm pretty much eating whatever I want"},{"startTime":1077.087,"endTime":1083.572,"body":"without too many limitations."},{"startTime":1083.572,"endTime":1094.539,"body":"And I can maintain 15 % body fat at 12 % body fat, I have to be much more dialed in not"},{"startTime":1083.572,"endTime":1094.539,"body":"like I would be at 10 % which seems like you know, it's only 2 % different than 12 huge 2"},{"startTime":1094.539,"endTime":1096.419,"body":"%"},{"startTime":1096.639,"endTime":1102.739,"body":"It's a bigger, it's a bigger 2 % I feel than 15 going to 12, even though they're both 20%."},{"startTime":1102.739,"endTime":1105.119,"body":"15 going to 12 is the same as 12 going to 10."},{"startTime":1105.119,"endTime":1113.144,"body":"uh But 12, but 15 going to 12 feels like less significant, but they're definitely like I"},{"startTime":1105.119,"endTime":1113.144,"body":"was saying are some things that you do need to focus on."},{"startTime":1113.144,"endTime":1125.677,"body":"And so if I was looking to try to maintain 12, I would probably either have to continue"},{"startTime":1113.144,"endTime":1125.677,"body":"with the amount of activity that I'm currently doing, which is six to eight hours a week"},{"startTime":1125.677,"endTime":1125.998,"body":"of"},{"startTime":1125.998,"endTime":1127.739,"body":"working out between cardio and lifting."},{"startTime":1127.739,"endTime":1129.48,"body":"So a little over an hour a day."},{"startTime":1129.48,"endTime":1134.142,"body":"uh And I would have to be cognizant about what I'm putting in my body."},{"startTime":1134.142,"endTime":1139.635,"body":"Whereas at 15%, I'm working out that much and I'm not so cognizant about what I'm putting"},{"startTime":1134.142,"endTime":1139.635,"body":"in my body."},{"startTime":1139.635,"endTime":1146.398,"body":"So I think it's making some of those small sacrifices and like, Ooh, I really want the"},{"startTime":1139.635,"endTime":1146.398,"body":"pizza or the cheesesteak tonight."},{"startTime":1146.398,"endTime":1151.182,"body":"But instead I'm going to have chicken and a potato and you know,"},{"startTime":1151.182,"endTime":1152.633,"body":"maybe a small dessert or something like that."},{"startTime":1152.633,"endTime":1161.331,"body":"Like, I don't know, whatever it is, like there's, little sacrifices that need to take"},{"startTime":1152.633,"endTime":1161.331,"body":"place, but 12 % is not prohibitive to having some things in your life that wouldn't be"},{"startTime":1161.331,"endTime":1164.533,"body":"considered, you know, the bodybuilding lifestyle all the time."},{"startTime":1164.533,"endTime":1167.315,"body":"So it does kind of open up with some freedom there."},{"startTime":1167.315,"endTime":1172.08,"body":"um Yeah, I don't think I have a whole lot more to add there."},{"startTime":1172.08,"endTime":1176.974,"body":"Like we could extrapolate this out and do like a full, a full breakdown of everything."},{"startTime":1176.974,"endTime":1180.206,"body":"But I think that that's pretty good basic background for it."},{"startTime":1180.404,"endTime":1181.224,"body":"Yeah."},{"startTime":1182.187,"endTime":1188.394,"body":"This next one, I think is a really good one to kick over to you because I think you might"},{"startTime":1182.187,"endTime":1188.394,"body":"have a very inquisitive answer to it."},{"startTime":1188.855,"endTime":1195.645,"body":"How high relative to your shin should the back foot elevation be for Bulgarian split"},{"startTime":1188.855,"endTime":1195.645,"body":"squat?"},{"startTime":1195.645,"endTime":1199.106,"body":"Yeah, I actually don't think there's necessarily one specific answer here."},{"startTime":1199.106,"endTime":1204.979,"body":"And I think that answer actually changes whether you're trying to bias your glute or your"},{"startTime":1199.106,"endTime":1204.979,"body":"quad in that movement."},{"startTime":1204.979,"endTime":1216.254,"body":"uh With that said, I think the back foot elevation itself does lend itself to be more"},{"startTime":1204.979,"endTime":1216.254,"body":"glute dominant, whereas a front foot elevation allows you to be a little bit more quad"},{"startTime":1216.254,"endTime":1224.307,"body":"dominant through the sending of the knee forward and the way that the the setup of the"},{"startTime":1216.254,"endTime":1224.307,"body":"movement kind of lends itself."},{"startTime":1224.649,"endTime":1226.521,"body":"to allow you to bias one of those."},{"startTime":1226.521,"endTime":1234.407,"body":"ah But either way, kind of the way I feel about the back foot elevation is that I don't"},{"startTime":1226.521,"endTime":1234.407,"body":"want my back knee hitting the ground."},{"startTime":1234.688,"endTime":1244.597,"body":"I don't want it to be so high that I feel like I'm like straining and I'm in this awkward"},{"startTime":1234.688,"endTime":1244.597,"body":"position where I'm like having to arch my back to like do the rep because the back foot is"},{"startTime":1244.597,"endTime":1245.238,"body":"too high."},{"startTime":1245.238,"endTime":1251.645,"body":"But at the same time, I really despise when the back foot is so low that I'm getting to"},{"startTime":1245.238,"endTime":1251.645,"body":"what."},{"startTime":1251.645,"endTime":1259.361,"body":"I would want to be the bottom of the rep to get like, you know, maximum stretch in your"},{"startTime":1251.645,"endTime":1259.361,"body":"target muscle, but I'm unable to get there because the back knee is touching the ground."},{"startTime":1259.361,"endTime":1268.068,"body":"Um, so I really liked that back knee to hover above the ground, just, just barely like"},{"startTime":1259.361,"endTime":1268.068,"body":"half an inch or an inch when I get to the bottom of the rep."},{"startTime":1268.209,"endTime":1275.305,"body":"And another thing that you get the benefit of with the rear foot elevation is you get the"},{"startTime":1268.209,"endTime":1275.305,"body":"quad stretch on the rec fem."},{"startTime":1275.305,"endTime":1278.667,"body":"So the, big quad muscle of the back leg."},{"startTime":1278.768,"endTime":1280.189,"body":"So if you're performing"},{"startTime":1280.189,"endTime":1288.996,"body":"your Bulgarian split squat, and you go to the very bottom, the back leg, the one that's"},{"startTime":1280.189,"endTime":1288.996,"body":"elevated, you should feel this huge stretch along the like front of your hip flexor and"},{"startTime":1288.996,"endTime":1290.397,"body":"down your quad."},{"startTime":1290.417,"endTime":1298.364,"body":"And if that elevation is too low, then you're actually going to be unable to get to that"},{"startTime":1290.417,"endTime":1298.364,"body":"deep stretch for your rec fem."},{"startTime":1298.364,"endTime":1307.191,"body":"And that's kind of one of those unique benefits of this movement is that not only do you"},{"startTime":1298.364,"endTime":1307.191,"body":"get to train the larger quad muscles and the glutes on the front leg, the one that's"},{"startTime":1307.191,"endTime":1309.767,"body":"planted, but you also get that stretch."},{"startTime":1309.767,"endTime":1313.919,"body":"maybe that like 30%, 40 % contribution from the rec fem of the back leg."},{"startTime":1313.919,"endTime":1321.764,"body":"ah And so if for some reason you wanted to get less rec fem from your back leg, you could"},{"startTime":1313.919,"endTime":1321.764,"body":"use a lower elevation and focus more on the front leg."},{"startTime":1321.764,"endTime":1326.357,"body":"But if you want to get kind of that dual benefit, then you're going to need a slightly"},{"startTime":1321.764,"endTime":1326.357,"body":"higher elevation on the back leg."},{"startTime":1326.357,"endTime":1329.828,"body":"So you can get that full stretch of the rec fem at the bottom of the rep."},{"startTime":1330.469,"endTime":1334.511,"body":"For me, I usually find that to be just below the back of my knee."},{"startTime":1334.511,"endTime":1337.765,"body":"So when I stand next to like my bench or my elevation,"},{"startTime":1337.765,"endTime":1345.828,"body":"I'll generally feel that bench or elevation hitting me maybe two or three inches below the"},{"startTime":1337.765,"endTime":1345.828,"body":"crevice on the back of my knee."},{"startTime":1345.828,"endTime":1347.883,"body":"So kind of like the top of my shin."},{"startTime":1347.883,"endTime":1349.755,"body":"What do you think, Aaron?"},{"startTime":1350.253,"endTime":1351.604,"body":"Yeah, I was going to."},{"startTime":1351.604,"endTime":1356.966,"body":"I mean, it's one of those things that if it's too low, your back knee hits the ground."},{"startTime":1356.966,"endTime":1358.667,"body":"That's no bueno, right?"},{"startTime":1358.667,"endTime":1369.922,"body":"And if it's too high, you feel like you kind of run out of range of motion at the hip on"},{"startTime":1358.667,"endTime":1369.922,"body":"your back leg before you're at depth on the front leg so that you have you have a pretty"},{"startTime":1369.922,"endTime":1373.473,"body":"good clear indication of, it's too low because my knees hitting the ground."},{"startTime":1373.473,"endTime":1377.551,"body":"And there's a pretty clear indication of, it's too high because I can't get to depth."},{"startTime":1377.551,"endTime":1382.171,"body":"before my back leg, feels like it's trying to, you know, dislocate at the hip."},{"startTime":1382.171,"endTime":1384.534,"body":"So you have a pretty good sweet spot in there."},{"startTime":1384.534,"endTime":1394.778,"body":"um And then like everyone's different, you know, eh it's hard to say because if you have"},{"startTime":1384.534,"endTime":1394.778,"body":"like really short femur relative to a really long tib fib, it's going to be a little bit"},{"startTime":1394.778,"endTime":1396.429,"body":"different than someone with the opposite."},{"startTime":1396.429,"endTime":1404.663,"body":"So just find that sweet spot where you're able to get to depth, but it doesn't feel like"},{"startTime":1396.429,"endTime":1404.663,"body":"you're trying to dislocate your hip and then conversely your knees not hitting the ground."},{"startTime":1404.663,"endTime":1406.143,"body":"And I think you're pretty good."},{"startTime":1406.493,"endTime":1408.256,"body":"Yep, I agree as well."},{"startTime":1408.256,"endTime":1411.479,"body":"All right, next one I'll kick over to you."},{"startTime":1411.721,"endTime":1421.774,"body":"Can people still grow muscle mass with an epigastric hernia if lifting heavy isn't"},{"startTime":1411.721,"endTime":1421.774,"body":"allowed?"},{"startTime":1423.428,"endTime":1429.952,"body":"I mean, I don't want to see it seems like it's like a it's almost like a double negative"},{"startTime":1423.428,"endTime":1429.952,"body":"absolute question."},{"startTime":1429.952,"endTime":1435.995,"body":"So like, don't want to say no, you cannot build muscle because I don't think that that's"},{"startTime":1429.952,"endTime":1435.995,"body":"true."},{"startTime":1435.995,"endTime":1441.498,"body":"But I mean, if you if you can't lift heavy, you can try really high rep stuff."},{"startTime":1442.859,"endTime":1447.642,"body":"I mean, I if I if I really am being honest, the answer is just get the hernia fixed."},{"startTime":1447.868,"endTime":1448.585,"body":"All right."},{"startTime":1448.585,"endTime":1451.636,"body":"It's a pretty like I had a hernia literally a year ago."},{"startTime":1451.636,"endTime":1453.656,"body":"In eight weeks, I was back training again."},{"startTime":1453.656,"endTime":1454.876,"body":"Mine was in my belly button."},{"startTime":1454.876,"endTime":1458.176,"body":"So I think the epigastric is a couple inches above the belly button."},{"startTime":1458.176,"endTime":1467.276,"body":"But if lifting is important to you and building muscle is important to you, the real"},{"startTime":1458.176,"endTime":1467.276,"body":"answer is you have to get the hernia fixed and you're not and you're actually not able to"},{"startTime":1467.276,"endTime":1474.196,"body":"train because dummy me after I had the hernia surgery, I had like eight people who mess"},{"startTime":1467.276,"endTime":1474.196,"body":"message me or in person."},{"startTime":1474.196,"endTime":1475.916,"body":"Oh, yeah, I have a hernia in my belly button."},{"startTime":1475.916,"endTime":1476.916,"body":"It's been there for 10 years."},{"startTime":1476.916,"endTime":1478.056,"body":"It's not a problem."},{"startTime":1478.056,"endTime":1478.511,"body":"So."},{"startTime":1478.511,"endTime":1483.403,"body":"do a little bit more research and see if you actually cannot lift with it."},{"startTime":1483.545,"endTime":1487.386,"body":"And if that is true, I would strongly encourage you to just go get it fixed."},{"startTime":1487.386,"endTime":1488.086,"body":"Yeah, I agree."},{"startTime":1488.086,"endTime":1493.278,"body":"Because I think that the idea of doing higher reps is good in theory."},{"startTime":1493.278,"endTime":1506.602,"body":"But I think the problem you're going to face is that with the hernia, you don't want to do"},{"startTime":1493.278,"endTime":1506.602,"body":"any really hard bracing or uh internal bracing, where you're really having to push through"},{"startTime":1506.602,"endTime":1508.102,"body":"a really tough rep."},{"startTime":1508.102,"endTime":1511.423,"body":"And it doesn't matter if that's your 15th rep or your second rep."},{"startTime":1511.423,"endTime":1514.818,"body":"If you're getting to a point where you're having to really brace hard,"},{"startTime":1514.818,"endTime":1520.332,"body":"and push hard through a sticking point, then that's going to be more or less the same"},{"startTime":1514.818,"endTime":1520.332,"body":"effect."},{"startTime":1520.332,"endTime":1530.958,"body":"So yeah, I kind of think that there isn't the question is basically asking if I'm training"},{"startTime":1520.332,"endTime":1530.958,"body":"four or five reps from failure all the time, forever for the rest of my life, can I can I"},{"startTime":1530.958,"endTime":1532.38,"body":"still gain muscle?"},{"startTime":1532.42,"endTime":1538.405,"body":"And maybe like if we look at the science, you know, we do see this inverse relationship"},{"startTime":1532.42,"endTime":1538.405,"body":"between intensity and volume."},{"startTime":1538.405,"endTime":1543.61,"body":"So if you're going to use super low intensity, maybe you could do 20 or 30 sets per muscle"},{"startTime":1538.405,"endTime":1543.61,"body":"group at"},{"startTime":1543.61,"endTime":1548.585,"body":"four or five RIR and still continue to gain muscle with the hernia."},{"startTime":1548.585,"endTime":1554.081,"body":"um I'm assuming that would be even more limited and further from failure on leg stuff."},{"startTime":1554.081,"endTime":1558.425,"body":"So maybe your legs would even struggle more to be able to build muscle in that situation."},{"startTime":1558.425,"endTime":1563.201,"body":"So I kind of align with Aaron and just say, yeah, do what you need to do to get it fixed"},{"startTime":1558.425,"endTime":1563.201,"body":"if it's really limiting you in that"},{"startTime":1563.201,"endTime":1565.385,"body":"Okay, this one for you, Brian."},{"startTime":1565.385,"endTime":1569.824,"body":"What are the differences between Paragon and Evolved, if any?"},{"startTime":1569.824,"endTime":1570.284,"body":"Yeah."},{"startTime":1570.284,"endTime":1574.584,"body":"So the backstory is that I started evolved in 2017."},{"startTime":1574.584,"endTime":1580.684,"body":"It was my personal brand as I was kind of transitioning out of CrossFit into the more"},{"startTime":1574.584,"endTime":1580.684,"body":"bodybuilding scene."},{"startTime":1580.684,"endTime":1590.764,"body":"The first program I ever created and evolved was the original evolve program, which is"},{"startTime":1580.684,"endTime":1590.764,"body":"basically that hybrid between CrossFit, bodybuilding, strength training, Olympic lifting,"},{"startTime":1590.764,"endTime":1598.206,"body":"gymnastics, basically everything that you would kind of do if you created a baby of"},{"startTime":1590.764,"endTime":1598.206,"body":"bodybuilding aesthetic focus with"},{"startTime":1598.206,"endTime":1600.277,"body":"the functional side of CrossFit."},{"startTime":1600.577,"endTime":1613.205,"body":"And then from there, I evolved those programs to then uh have the physique program, which"},{"startTime":1600.577,"endTime":1613.205,"body":"is all free weights and the global physique program, which is physique program for a"},{"startTime":1613.205,"endTime":1614.465,"body":"commercial gym."},{"startTime":1614.465,"endTime":1616.867,"body":"Those were all quite successful."},{"startTime":1616.867,"endTime":1622.79,"body":"And I had begun coaching Lori, who is my business partner at Paragon as a one-on-one"},{"startTime":1616.867,"endTime":1622.79,"body":"client."},{"startTime":1622.79,"endTime":1626.738,"body":"And we were using a lot of the techniques and strategies that I used in evolved."},{"startTime":1626.738,"endTime":1633.901,"body":"And after about six months, she approached me and was like, Hey, we need to take this"},{"startTime":1626.738,"endTime":1633.901,"body":"information and put it into paragon so that we can reach more people."},{"startTime":1633.901,"endTime":1637.693,"body":"People, you know, she had a huge audience of people coming out of CrossFit."},{"startTime":1637.693,"endTime":1645.256,"body":"So our first paragon program that we created was also like the original evolved program,"},{"startTime":1637.693,"endTime":1645.256,"body":"where it was that kind of hybrid between CrossFit and bodybuilding."},{"startTime":1645.256,"endTime":1653.799,"body":"And then from there we've evolved into now having like 15 different paragon programs and"},{"startTime":1645.256,"endTime":1653.799,"body":"we've separated them out into three day, four day or five day."},{"startTime":1653.799,"endTime":1656.236,"body":"And then for each one of those, have a."},{"startTime":1656.236,"endTime":1661.56,"body":"a Globo gym, like a commercial gym, a home gym, and a dumbbell only program."},{"startTime":1661.56,"endTime":1670.065,"body":"So at Paragon, you have, you know, regardless of whether your equipment is, regardless of"},{"startTime":1661.56,"endTime":1670.065,"body":"how many days a week you want to train, there's a program for you."},{"startTime":1670.166,"endTime":1674.028,"body":"So there's definitely a more robust menu of programs at Paragon."},{"startTime":1674.028,"endTime":1682.314,"body":"And then beyond that, I would say the other main differences are that Paragon uses the"},{"startTime":1674.028,"endTime":1682.314,"body":"train heroic app and evolved uses true coach."},{"startTime":1682.314,"endTime":1685.426,"body":"So you could, you know, have a preference on which app you like better."},{"startTime":1685.48,"endTime":1690.522,"body":"And then Paragon does tend to be about 85 to 90 % female."},{"startTime":1690.522,"endTime":1697.465,"body":"And what that means is that the majority of the programs are just ever so slightly skewed"},{"startTime":1690.522,"endTime":1697.465,"body":"toward female."},{"startTime":1697.465,"endTime":1710.08,"body":"So we might have a little bit more glute work, a little bit less chest work, maybe a"},{"startTime":1697.465,"endTime":1710.08,"body":"little bit more like upper back, lateral delt shoulder work uh to kind of compensate for"},{"startTime":1710.08,"endTime":1711.69,"body":"the lack of chest work."},{"startTime":1711.791,"endTime":1715.292,"body":"But for the most part, you won't notice a ton"},{"startTime":1715.376,"endTime":1717.818,"body":"of variance between the programs."},{"startTime":1717.839,"endTime":1724.307,"body":"There certainly will be some if you're very nuanced and you know, can really assess what"},{"startTime":1717.839,"endTime":1724.307,"body":"you're looking at and what you're doing."},{"startTime":1724.307,"endTime":1734.109,"body":"ah But I think for the general person, you probably aren't going to notice much of a"},{"startTime":1724.307,"endTime":1734.109,"body":"difference between the two programs aside from the delivery method and the community and"},{"startTime":1734.109,"endTime":1735.261,"body":"the app and stuff like that."},{"startTime":1735.261,"endTime":1739.634,"body":"and you do the programming for all of it, which is a lot."},{"startTime":1740.616,"endTime":1741.536,"body":"Yeah."},{"startTime":1743.098,"endTime":1743.858,"body":"Yeah."},{"startTime":1743.858,"endTime":1744.758,"body":"Yeah."},{"startTime":1744.899,"endTime":1745.839,"body":"Yeah."},{"startTime":1746.12,"endTime":1746.52,"body":"Okay."},{"startTime":1746.52,"endTime":1751.865,"body":"This one, Brian, I kind of want to kick to you first because I mean, I think it's a really"},{"startTime":1746.52,"endTime":1751.865,"body":"hard question to answer."},{"startTime":1751.865,"endTime":1755.147,"body":"So I'm going to let you take a swing at it first."},{"startTime":1755.288,"endTime":1764.276,"body":"What are typical body fat percentages for both male and female when I'm using air quotes"},{"startTime":1755.288,"endTime":1764.276,"body":"here, toned or ripped?"},{"startTime":1764.276,"endTime":1767.248,"body":"Do you happen to know if this was a male or female that submitted the question?"},{"startTime":1767.248,"endTime":1770.871,"body":"OK."},{"startTime":1770.871,"endTime":1778.766,"body":"I mean, usually women are around about 7 to 8 % higher than males for the same level of"},{"startTime":1770.871,"endTime":1778.766,"body":"leanness."},{"startTime":1779.006,"endTime":1791.846,"body":"And going back to that question we had at question number two about what does it take to"},{"startTime":1779.006,"endTime":1791.846,"body":"maintain 12 % body fat, I don't know that 12 % for a man would be considered ripped."},{"startTime":1792.259,"endTime":1797.859,"body":"per se, my guess is that toned is being referred to for women and ripped would be, you"},{"startTime":1792.259,"endTime":1797.859,"body":"know, referred to for men."},{"startTime":1797.859,"endTime":1803.319,"body":"So I think for men to be ripped in most cases, you probably want to be around 10%."},{"startTime":1803.319,"endTime":1811.559,"body":"That's the point where you're going to have abs even, you know, unflexed in most cases,"},{"startTime":1803.319,"endTime":1811.559,"body":"even if you don't really train your abs, you'll probably still have abs because you're"},{"startTime":1811.559,"endTime":1812.859,"body":"just lean enough."},{"startTime":1812.899,"endTime":1818.159,"body":"And then for women, that would put you at about 17, 18 % body fat, something like that."},{"startTime":1818.159,"endTime":1820.559,"body":"And I think that that's about right because"},{"startTime":1821.027,"endTime":1829.507,"body":"For a man to stand on stage and be like uber ripped, like stage level, you need to drop"},{"startTime":1821.027,"endTime":1829.507,"body":"four or 5 % off of that number."},{"startTime":1829.507,"endTime":1833.167,"body":"So 10 % becomes five or 6%."},{"startTime":1833.167,"endTime":1839.147,"body":"And then women go from 17 or 18 down to the 12, 13, maybe 14%."},{"startTime":1839.147,"endTime":1844.487,"body":"And I think that those numbers all kind of resonate with what you would look like on"},{"startTime":1839.147,"endTime":1844.487,"body":"stage."},{"startTime":1844.487,"endTime":1848.035,"body":"And so yeah, adding four or 5 % to those numbers, I think you still end up looking."},{"startTime":1848.035,"endTime":1856.527,"body":"toned or ripped, like extremely lean and athletic, but maybe not, uh like Aaron said, you"},{"startTime":1848.035,"endTime":1856.527,"body":"eyes sucked in completely emaciated."},{"startTime":1856.757,"endTime":1861.997,"body":"Yeah, yeah, it's it's really hard because toned and ripped are literally subjective,"},{"startTime":1856.757,"endTime":1861.997,"body":"right?"},{"startTime":1861.997,"endTime":1866.097,"body":"I've had people message me when I'm like 13 % body fat and they're like, you're ripped."},{"startTime":1866.097,"endTime":1868.957,"body":"And I'm like, no, not not even close."},{"startTime":1869.117,"endTime":1869.557,"body":"You know what I mean?"},{"startTime":1869.557,"endTime":1871.157,"body":"So it's very subjective."},{"startTime":1871.157,"endTime":1873.828,"body":"I think to try and answer the question."},{"startTime":1873.828,"endTime":1879.668,"body":"Let's you let's let's use both in in in a in a unisex terminology."},{"startTime":1879.668,"endTime":1883.612,"body":"So let's say as a male, we're toned at 12%."},{"startTime":1883.612,"endTime":1885.893,"body":"I feel pretty confident with that, right?"},{"startTime":1885.993,"endTime":1892.416,"body":"As a female, I think like the 12 % representation as a male is about 20 % as a female,"},{"startTime":1885.993,"endTime":1892.416,"body":"right?"},{"startTime":1892.416,"endTime":1894.737,"body":"So you're like pretty toned at that point."},{"startTime":1894.737,"endTime":1908.272,"body":"um The caveat there is women store disproportionately higher amounts of body fat below the"},{"startTime":1894.737,"endTime":1908.272,"body":"waist and men have a more even distribution of body weight, right?"},{"startTime":1908.272,"endTime":1911.542,"body":"So like you can have a woman who's 16 %"},{"startTime":1911.542,"endTime":1915.133,"body":"body fat from the waist up and then like a 22 % from the waist down."},{"startTime":1915.133,"endTime":1916.784,"body":"Like that is very, very real."},{"startTime":1916.784,"endTime":1923.927,"body":"um So I would say like about a 12 % for a male, 20 % for a female is about like that toned"},{"startTime":1916.784,"endTime":1923.927,"body":"and then ripped."},{"startTime":1923.927,"endTime":1928.369,"body":"I think the 10 % figure that Brian used is really, really good for a male as well."},{"startTime":1928.369,"endTime":1932.751,"body":"And that's going to be around like 17 % for a female is going to be like ripped."},{"startTime":1932.751,"endTime":1941.398,"body":"um Ripped is not inherently unsustainable, but fitness is"},{"startTime":1941.398,"endTime":1945.733,"body":"one of the top two priorities in your life sort of thing."},{"startTime":1945.733,"endTime":1951.638,"body":"At 10%, pushing that down to like a 7%, you are like shredded."},{"startTime":1951.638,"endTime":1952.959,"body":"That is unsustainable."},{"startTime":1952.959,"endTime":1961.156,"body":"um And then taking that female percentage to like a 17 to like a 15, that is"},{"startTime":1952.959,"endTime":1961.156,"body":"unsustainable."},{"startTime":1961.156,"endTime":1962.847,"body":"You are probably going to induce..."},{"startTime":1962.847,"endTime":1964.068,"body":"um"},{"startTime":1965.369,"endTime":1975.576,"body":"secondary hypothalamic amenorrhea in the female athlete triad, these sorts of things that"},{"startTime":1965.369,"endTime":1975.576,"body":"you can start to expect bad, irregular things to happen to your hormones and cycles and"},{"startTime":1975.576,"endTime":1976.756,"body":"stuff at that time."},{"startTime":1976.756,"endTime":1981.2,"body":"So hopefully that helps add some figures there, but it is subjective, right?"},{"startTime":1981.2,"endTime":1987.945,"body":"And different people's body fat distributions will impact that and skew it a little bit,"},{"startTime":1981.2,"endTime":1987.945,"body":"but that's a pretty decent ballpark explanation, I think."},{"startTime":1987.945,"endTime":1989.327,"body":"Next one for you, Brian."},{"startTime":1989.327,"endTime":1993.333,"body":"You mentioned in your stories that you are a big fan of pre-exhaust."},{"startTime":1993.333,"endTime":1996.137,"body":"Could you explain why you like it and how you use it?"},{"startTime":1996.137,"endTime":2008.308,"body":"Yeah, initially, I think it's important to note that the science on pre-exhaust would put"},{"startTime":1996.137,"endTime":2008.308,"body":"it at slightly less productive than doing straight sets."},{"startTime":2008.308,"endTime":2013.773,"body":"uh And I say slightly because it's very ambiguous."},{"startTime":2013.773,"endTime":2018.537,"body":"It depends what studies you're looking at, and it depends on the training age of people."},{"startTime":2018.537,"endTime":2023.321,"body":"It appears as if it is"},{"startTime":2023.411,"endTime":2027.984,"body":"a few percentage points less effective than doing straight sets, all things considered."},{"startTime":2027.984,"endTime":2036.879,"body":"ah With that said, pre-exhaust has been a staple of bodybuilding training for many"},{"startTime":2027.984,"endTime":2036.879,"body":"decades."},{"startTime":2036.879,"endTime":2049.5969999999998,"body":"And you only need to go back to Mike Menser in the 80s, who in his heavy duty training"},{"startTime":2036.879,"endTime":2049.5969999999998,"body":"program essentially used pre-exhaust exclusively."},{"startTime":2049.601,"endTime":2057.871,"body":"If you look at those heavy duty training programs from Mensa in the eighties, which have"},{"startTime":2049.601,"endTime":2057.871,"body":"been extremely popular and are having kind of a new Renaissance now of people doing them."},{"startTime":2057.871,"endTime":2068.7709999999997,"body":"Literally a typical workout would consist of like three movements for the same muscle"},{"startTime":2057.871,"endTime":2068.7709999999997,"body":"group back to back to back where you're starting with an isolation, like short overload"},{"startTime":2068.7709999999997,"endTime":2073.131,"body":"movement and then going into like a mid range movement and then going into a length and"},{"startTime":2068.7709999999997,"endTime":2073.131,"body":"movement."},{"startTime":2073.131,"endTime":2078.731,"body":"So, you know, a leg extension to leg press to back squat all without stopping or like"},{"startTime":2078.731,"endTime":2087.113,"body":"know, dumbbell fly to, to bench press to, like four straps with the bench press or"},{"startTime":2078.731,"endTime":2087.113,"body":"something along those lines."},{"startTime":2087.113,"endTime":2089.554,"body":"mean, it's, it's, it's starting with a single joint movement."},{"startTime":2089.554,"endTime":2091.574,"body":"It's moving into a compound movement."},{"startTime":2091.574,"endTime":2100.908,"body":"For me personally, I sort of found a love of pre-exhaust in my early days, um, for two"},{"startTime":2091.574,"endTime":2100.908,"body":"main reasons."},{"startTime":2100.908,"endTime":2107.341,"body":"One was this was, this was before we, had this knowledge in science that soreness isn't a"},{"startTime":2100.908,"endTime":2107.341,"body":"good indicator of"},{"startTime":2107.341,"endTime":2109.752,"body":"muscle gain, so to speak."},{"startTime":2110.033,"endTime":2113.836,"body":"But what soreness does tell you is which muscles you're training."},{"startTime":2114.016,"endTime":2124.003,"body":"And it became very obvious to me when I did pre-exhaust that I was getting extremely sore"},{"startTime":2114.016,"endTime":2124.003,"body":"in the muscles that I was purposefully trying to target."},{"startTime":2124.644,"endTime":2130.649,"body":"So back in the early days, my favorite superset would always be to go from a dumbbell fly"},{"startTime":2124.644,"endTime":2130.649,"body":"into a pushup."},{"startTime":2130.649,"endTime":2134.203,"body":"And I've used that one for 20 plus years at this point."},{"startTime":2134.203,"endTime":2137.245,"body":"pretty regularly and I program it pretty regularly for clients."},{"startTime":2137.245,"endTime":2148.333,"body":"um From there I would progress into like a kind Mensa-ish one, which is he would use a uh"},{"startTime":2137.245,"endTime":2148.333,"body":"pullover, like you know that the pullover machines with the elbows on the pads, he would"},{"startTime":2148.333,"endTime":2155.008,"body":"go like pullover machine directly to row, directly to, I don't know, another back movement"},{"startTime":2148.333,"endTime":2155.008,"body":"of some sort."},{"startTime":2155.008,"endTime":2160.302,"body":"So there would be like a kind of triple exhaust there starting with that isolation"},{"startTime":2155.008,"endTime":2160.302,"body":"movement for the lats."},{"startTime":2160.302,"endTime":2162.447,"body":"And so I've used a lot of that as well."},{"startTime":2162.447,"endTime":2175.172,"body":"More recently, I've become a huge fan of pre-exhaust with the lateral delts going from a"},{"startTime":2162.447,"endTime":2175.172,"body":"lateral raise variant into an overhead press variant."},{"startTime":2176.613,"endTime":2179.814,"body":"the question is why I like it and how I use it."},{"startTime":2179.814,"endTime":2185.116,"body":"So I would say the main reason I like it is because A, it gets you sore in the places that"},{"startTime":2179.814,"endTime":2185.116,"body":"you're intending to get sore."},{"startTime":2185.116,"endTime":2189.718,"body":"So you know that you're at least at a minimum targeting the muscles that you want to"},{"startTime":2185.116,"endTime":2189.718,"body":"target."},{"startTime":2189.898,"endTime":2191.889,"body":"B, it's an extremely"},{"startTime":2192.381,"endTime":2194.292,"body":"time effective approach as well."},{"startTime":2194.292,"endTime":2203.625,"body":"um for the amount of stimulus that I get from something, the amount of time that I spend"},{"startTime":2194.292,"endTime":2203.625,"body":"when I'm doing pre-exhaust is way less."},{"startTime":2203.806,"endTime":2205.326,"body":"So it's how I use it."},{"startTime":2205.326,"endTime":2208.087,"body":"I often will use it exclusively when I travel."},{"startTime":2208.087,"endTime":2215.159,"body":"So if I'm at a gym and they have dumbbells that are only up to 50 pounds, then I'm like,"},{"startTime":2208.087,"endTime":2215.159,"body":"crap, what can I do with 50 pounds?"},{"startTime":2215.159,"endTime":2219.682,"body":"Well, I can't do dumbbell bench presses, so I can do dumbbell flies."},{"startTime":2219.682,"endTime":2221.102,"body":"And then I can go to failure on those."},{"startTime":2221.102,"endTime":2224.625,"body":"And then I can drop down and do a set of pushups with my feet elevated on the bench."},{"startTime":2224.625,"endTime":2233.57,"body":"And if I do two rounds of that with a break in between, you know, fly directly to push up,"},{"startTime":2224.625,"endTime":2233.57,"body":"rest, fly directly to push up, rest that destroys my chest."},{"startTime":2233.57,"endTime":2238.913,"body":"Like I can literally be sore for four days from just those two pre-exhaust supersets."},{"startTime":2238.913,"endTime":2243.736,"body":"uh So I enjoy it for that purpose, especially when traveling."},{"startTime":2243.917,"endTime":2246.678,"body":"I enjoy it as a change of pace."},{"startTime":2246.72,"endTime":2247.401,"body":"in training."},{"startTime":2247.401,"endTime":2253.396,"body":"So I'll do like a short, you know, three to five week cycle where I focus more on"},{"startTime":2247.401,"endTime":2253.396,"body":"pre-exhaust work for a short period of time."},{"startTime":2253.396,"endTime":2263.926,"body":"Um, and yeah, I just, I just think it's an effective way to target the muscle that you"},{"startTime":2253.396,"endTime":2263.926,"body":"want to target in a time efficient manner that gets you sore in the muscles that you're"},{"startTime":2263.926,"endTime":2264.416,"body":"intending."},{"startTime":2264.416,"endTime":2268.299,"body":"So you know that you're loading what you're intending to load."},{"startTime":2268.52,"endTime":2273.6,"body":"And, uh, even if it is, you know, marginally less effective than doing straight sets."},{"startTime":2273.6,"endTime":2282.689,"body":"the time-saving aspect and the ability to really feel as if you're exhausting what you're"},{"startTime":2273.6,"endTime":2282.689,"body":"trying to exhaust, think, make it a useful tool to have in your repertoire."},{"startTime":2282.663,"endTime":2285.139,"body":"so any thoughts on pre-exhaust?"},{"startTime":2285.139,"endTime":2288.309,"body":"No, I mean, you covered it incredibly comprehensively."},{"startTime":2288.309,"endTime":2290.43,"body":"Well, I'll kick this one over to you."},{"startTime":2290.571,"endTime":2293.853,"body":"Are there any instances where you find intermittent fasting useful?"},{"startTime":2293.853,"endTime":2299.717,"body":"It is my preferred way of eating, but I don't know if there are downsides for both the"},{"startTime":2293.853,"endTime":2299.717,"body":"deficit or trying to build muscle."},{"startTime":2300.061,"endTime":2304.671,"body":"Yeah, so personally, I do not use it professionally."},{"startTime":2304.671,"endTime":2313.677,"body":"I will use it in times where I have a client who we are in the middle or towards the tail"},{"startTime":2304.671,"endTime":2313.677,"body":"end of a calorie deficit."},{"startTime":2313.677,"endTime":2326.923,"body":"They do not want to take a diet break over a trip or a family vacation or something like"},{"startTime":2313.677,"endTime":2326.923,"body":"that and want or want to try and mitigate any caloric overages while on the trip."},{"startTime":2326.923,"endTime":2327.787,"body":"So."},{"startTime":2327.787,"endTime":2336.842,"body":"I will use intermittent fasting in this approach because if we're on like a family"},{"startTime":2327.787,"endTime":2336.842,"body":"vacation, right, you can I typically have them like a protein fasting in the morning,"},{"startTime":2336.842,"endTime":2337.122,"body":"right?"},{"startTime":2337.122,"endTime":2338.853,"body":"I say, hey, let's have some extra caffeine."},{"startTime":2338.853,"endTime":2341.055,"body":"It's going to hold you over until lunchtime."},{"startTime":2341.055,"endTime":2348.379,"body":"We have a lighter lunch and then we typically have a heavier dinner because let's face it,"},{"startTime":2341.055,"endTime":2348.379,"body":"if you're on vacation with family, everyone's you're going out to eat every night."},{"startTime":2348.379,"endTime":2353.401,"body":"That's like almost a given in the most common kind of social structure there."},{"startTime":2353.401,"endTime":2356.003,"body":"m That is."},{"startTime":2356.083,"endTime":2360.09,"body":"pretty much the only time that I use intermittent fasting from a professional standpoint."},{"startTime":2360.09,"endTime":2365.853,"body":"Yeah, so I actually use intermittent fasting personally, and have been since 2012."},{"startTime":2365.853,"endTime":2375.739,"body":"I think for the most part between 2012 and now 13 years, I've probably been intermittent"},{"startTime":2365.853,"endTime":2375.739,"body":"fasting for the majority of it like 90 plus percent of it."},{"startTime":2375.739,"endTime":2385.63,"body":"uh In the last five years, four years, specifically, I don't think I've had a single day"},{"startTime":2375.739,"endTime":2385.63,"body":"where I've eaten before 11am."},{"startTime":2385.63,"endTime":2387.426,"body":"uh"},{"startTime":2387.848,"endTime":2389.228,"body":"And that's just the way I prefer to eat."},{"startTime":2389.228,"endTime":2391.879,"body":"So I resonate with this question asker."},{"startTime":2391.898,"endTime":2400.541,"body":"I have just found over time that I get really hungry at night toward the end of the day,"},{"startTime":2391.898,"endTime":2400.541,"body":"call it like five to 7 PM."},{"startTime":2400.541,"endTime":2404.202,"body":"And that doesn't seem to be impacted on how much I ate earlier in the day."},{"startTime":2404.202,"endTime":2406.663,"body":"I'm just always more hungry at night."},{"startTime":2406.663,"endTime":2417.842,"body":"And so the way that I've found to be able to kind of manage my food intake, my caloric"},{"startTime":2406.663,"endTime":2417.842,"body":"needs, and my body fat percentage is simply to just not eat."},{"startTime":2417.842,"endTime":2419.803,"body":"in beginning of the day at all."},{"startTime":2419.964,"endTime":2424.566,"body":"So usually I will wake up around 530 or 6am."},{"startTime":2424.582,"endTime":2428.72,"body":"I won't eat anything until, you know, 11 at the earliest."},{"startTime":2428.72,"endTime":2430.651,"body":"Sometimes it's 12 or one."},{"startTime":2430.691,"endTime":2435.524,"body":"And then I'll eat until 536, maybe seven on a late day."},{"startTime":2435.524,"endTime":2442.259,"body":"So I'm getting between six and eight hours of food in me and I'm getting about three"},{"startTime":2435.524,"endTime":2442.259,"body":"meals."},{"startTime":2442.259,"endTime":2446.866,"body":"And so when you look at the science for intermittent fasting, what you generally see is"},{"startTime":2442.259,"endTime":2446.866,"body":"that"},{"startTime":2446.866,"endTime":2456.211,"body":"If you're eating only two meals a day, that seems to have detrimental effects on your"},{"startTime":2446.866,"endTime":2456.211,"body":"ability to build muscle and maintain muscle in a deficit."},{"startTime":2456.211,"endTime":2466.987,"body":"ah Whereas if you're getting three meals a day in, which I think is pretty reasonable with"},{"startTime":2456.211,"endTime":2466.987,"body":"an eight hour eating window, there seems to not be any mitigating effects from that."},{"startTime":2466.987,"endTime":2476.65,"body":"Now I know that there's nuance here in context and uh in certain situations, you know, you"},{"startTime":2466.987,"endTime":2476.65,"body":"probably would be advantaged to eat."},{"startTime":2476.65,"endTime":2478.611,"body":"for longer periods of time."},{"startTime":2478.611,"endTime":2492.737,"body":"I acknowledge that, but I think like my use of pre-exhaust, that there is a, even if there"},{"startTime":2478.611,"endTime":2492.737,"body":"is a marginal negative effect of doing it, there could be other positive benefits that"},{"startTime":2492.737,"endTime":2502.641,"body":"potentially outweigh the negative associated with it that are likely individual to you,"},{"startTime":2492.737,"endTime":2502.641,"body":"whether that's in the case of pre-exhaust, trying to save time or feel that certain"},{"startTime":2502.641,"endTime":2503.976,"body":"muscles are getting trained."},{"startTime":2503.976,"endTime":2512.894,"body":"And I think the same thing can be applied to intermittent fasting where even if I'm"},{"startTime":2503.976,"endTime":2512.894,"body":"losing, you know, a few percentage points of muscle gain or putting myself into a"},{"startTime":2512.894,"endTime":2525.046,"body":"catabolic state unnecessarily for a couple hours, the end result of that being able that"},{"startTime":2512.894,"endTime":2525.046,"body":"I'm able to manifest consistency over time, I think is likely the most important variable"},{"startTime":2525.046,"endTime":2525.756,"body":"here."},{"startTime":2525.944,"endTime":2527.605,"body":"very, very well put, Brian."},{"startTime":2527.605,"endTime":2528.766,"body":"I do have a follow-up."},{"startTime":2528.766,"endTime":2536.53,"body":"I know you train in the mornings, so are you still doing, are you not doing like your"},{"startTime":2528.766,"endTime":2536.53,"body":"protein carb when you're training?"},{"startTime":2536.53,"endTime":2539.131,"body":"Yeah, I stopped doing that maybe a year ago."},{"startTime":2539.192,"endTime":2541.453,"body":"The Gatorade protein mix thing."},{"startTime":2541.453,"endTime":2542.613,"body":"Yeah, the sludge."},{"startTime":2542.613,"endTime":2543.934,"body":"Yeah, I don't do that anymore."},{"startTime":2543.934,"endTime":2553.299,"body":"I have found that uh I now seem to be pushing my training back to about 10 oh AM or 11 AM."},{"startTime":2553.299,"endTime":2559.222,"body":"So in many cases, I'm not training like right at eight or nine AM anymore, like I was"},{"startTime":2553.299,"endTime":2559.222,"body":"doing."},{"startTime":2559.222,"endTime":2566.076,"body":"uh So in most cases, I will begin training fasted."},{"startTime":2566.546,"endTime":2570.227,"body":"and have my meal after I finish training."},{"startTime":2570.707,"endTime":2575.749,"body":"The only time that I'll change that up is if I'm doing cardio that is not zone two."},{"startTime":2575.749,"endTime":2584.241,"body":"So if I'm doing like higher intensity cardio where my heart rate is really getting"},{"startTime":2575.749,"endTime":2584.241,"body":"elevated and I'm getting out of breath, I will usually make sure that I have some protein"},{"startTime":2584.241,"endTime":2589.353,"body":"and carbohydrates before doing that workout or during it depending."},{"startTime":2589.473,"endTime":2592.83,"body":"But for lifting, yeah, I really see no reason to eat."},{"startTime":2592.83,"endTime":2596.542,"body":"before my lifting at this point, especially because I'm not doing a high volume program."},{"startTime":2596.542,"endTime":2601.895,"body":"You know, I'm doing this full body three times a week thing where I'm doing one set per"},{"startTime":2596.542,"endTime":2601.895,"body":"muscle group."},{"startTime":2601.895,"endTime":2603.956,"body":"And, just, don't really find it."},{"startTime":2603.956,"endTime":2604.643,"body":"makes a difference."},{"startTime":2604.643,"endTime":2611.17,"body":"I've, I've trained in the afternoon after eating and I've trained in the morning fasted"},{"startTime":2604.643,"endTime":2611.17,"body":"and neither of them really seem to make a noticeable difference."},{"startTime":2611.17,"endTime":2622.568,"body":"And, I feel fine training fasted, especially because I think in my case, you know, I have"},{"startTime":2611.17,"endTime":2622.568,"body":"that big feeding of food at around 6 PM or 6 30 or whatever it is where I go to bed."},{"startTime":2622.568,"endTime":2625.943,"body":"quite full ah because I ate so much the night before."},{"startTime":2625.943,"endTime":2631.74,"body":"And so I'm assuming that a lot of that is, you know, stored glycogen in the liver that's"},{"startTime":2625.943,"endTime":2631.74,"body":"still there for me to use the next day."},{"startTime":2631.794,"endTime":2638.146,"body":"Yeah, yeah, I think you answered the question like really, really contextually well,"},{"startTime":2631.794,"endTime":2638.146,"body":"right?"},{"startTime":2638.246,"endTime":2643.068,"body":"And you're it there may be some upsides or downsides in either way."},{"startTime":2643.068,"endTime":2655.972,"body":"But if it allows you if if there is some downsides, but it prevents you from being like a"},{"startTime":2643.068,"endTime":2655.972,"body":"catastrophic failure three nights per week because you're ravenously hungry at eight p.m."},{"startTime":2656.008,"endTime":2657.519,"body":"then it's a net positive, right?"},{"startTime":2657.519,"endTime":2659.821,"body":"So I think, like I said, you answered it really, really well."},{"startTime":2659.821,"endTime":2662.973,"body":"It has to fit within the context of the individual."},{"startTime":2662.973,"endTime":2672.419,"body":"And if it's worth sacrificing a marginal 1 and 1 half percent of optimality so that you"},{"startTime":2662.973,"endTime":2672.419,"body":"can be more consistent, that's obviously a net positive."},{"startTime":2673.068,"endTime":2673.711,"body":"Yeah."},{"startTime":2673.711,"endTime":2676.033,"body":"Okay, this also one is for you."},{"startTime":2676.033,"endTime":2683.659,"body":"Can you explain why you like to program with uh RIR reps and reserve decreasing from week"},{"startTime":2676.033,"endTime":2683.659,"body":"to week throughout the meso?"},{"startTime":2683.659,"endTime":2694.058,"body":"The argument for keeping it consistent, for example, one or two RIR week to week is that"},{"startTime":2683.659,"endTime":2694.058,"body":"the progress is more objective and no blurred diagnostics."},{"startTime":2694.058,"endTime":2695.639,"body":"Yeah, I understand this argument."},{"startTime":2695.639,"endTime":2705.693,"body":"I think that the latter part though, uh, as far as, that it's more objective and there's"},{"startTime":2695.639,"endTime":2705.693,"body":"no blur diagnostics is not necessarily accurate because the way that I tend to assess"},{"startTime":2705.693,"endTime":2711.606,"body":"progress and diagnose it in this decreasing RIR structure is I don't look week to week."},{"startTime":2711.606,"endTime":2713.346,"body":"look messo to messo."},{"startTime":2713.346,"endTime":2722.168,"body":"So if in week four of one messo, I'm training at one RIR and I get six reps, then"},{"startTime":2722.168,"endTime":2723.238,"body":"the next meso."},{"startTime":2723.238,"endTime":2732.562,"body":"we're talking six weeks later, maybe I get back to week four and I look at my data and I'm"},{"startTime":2723.238,"endTime":2732.562,"body":"like, okay, I did 500 pounds for six reps at one RIR."},{"startTime":2732.562,"endTime":2740.836,"body":"Well, now I know that my intent is to throw 505 pounds on the bar and or on the machine or"},{"startTime":2732.562,"endTime":2740.836,"body":"whatever, and go to one RIR."},{"startTime":2740.836,"endTime":2743.007,"body":"And hopefully that means I get six reps."},{"startTime":2743.007,"endTime":2751.83,"body":"So I'm looking from week four of meso cycle one to week four of meso cycle two and trying"},{"startTime":2743.007,"endTime":2751.83,"body":"to make that progress."},{"startTime":2752.81,"endTime":2763.313,"body":"I think this is a relatively advanced way of approaching it because somebody who is a"},{"startTime":2752.81,"endTime":2763.313,"body":"novice or early intermediate is going to notice progress faster than every six weeks."},{"startTime":2763.313,"endTime":2766.644,"body":"And so maybe this structure wouldn't be like the perfect way for them to do it."},{"startTime":2766.644,"endTime":2771.215,"body":"Not that it would be wrong per se, like you can still progress in the same manner."},{"startTime":2771.215,"endTime":2772.816,"body":"You might just progress larger."},{"startTime":2772.816,"endTime":2780.568,"body":"So when you get to week four of the second mess, so instead of being like, I'm just going"},{"startTime":2772.816,"endTime":2780.568,"body":"to add five pounds and hope that I can, you know, match my performance from the prior"},{"startTime":2780.568,"endTime":2780.768,"body":"mess."},{"startTime":2780.768,"endTime":2781.946,"body":"So maybe you're up"},{"startTime":2781.946,"endTime":2786.498,"body":"15 pounds and you're, you know, having more RIR and you're like, wow, that's crazy."},{"startTime":2786.498,"endTime":2788.649,"body":"Like I made so much progress in that period of time."},{"startTime":2788.649,"endTime":2797.032,"body":"So I don't think that it necessarily is a, uh, it doesn't necessarily mitigate you being"},{"startTime":2788.649,"endTime":2797.032,"body":"able to diagnose progress."},{"startTime":2797.032,"endTime":2807.297,"body":"It's just that progress is going to occur in a different capacity in different amounts"},{"startTime":2797.032,"endTime":2807.297,"body":"over time, based on your, training level or training age."},{"startTime":2807.297,"endTime":2809.177,"body":"As far as why I like to do it."},{"startTime":2809.177,"endTime":2811.318,"body":"Um, I think that"},{"startTime":2811.8,"endTime":2821.797,"body":"What I've noticed at least with clients less with myself, but with clients is that"},{"startTime":2811.8,"endTime":2821.797,"body":"monotony is, is a really big thing that I like to try to mitigate in training."},{"startTime":2821.877,"endTime":2833.895,"body":"And a lot of clients just do not enjoy, you know, simply being told, Hey, you're going to"},{"startTime":2821.877,"endTime":2833.895,"body":"just stick with the same weight and you're going to keep doing it until it gets too easy."},{"startTime":2833.895,"endTime":2838.028,"body":"And then you're going to add some weight over the course of time that gets really"},{"startTime":2833.895,"endTime":2838.028,"body":"monotonous."},{"startTime":2838.028,"endTime":2839.249,"body":"gets boring."},{"startTime":2839.249,"endTime":2840.514,"body":"It, um,"},{"startTime":2840.514,"endTime":2848.577,"body":"it can get hard to get psychologically amped up for your sessions when everyone is"},{"startTime":2840.514,"endTime":2848.577,"body":"basically like, all right, I guess we'll see if I progress today."},{"startTime":2848.577,"endTime":2854.698,"body":"uh The nice thing about decreasing RIR is that it gives you the facade of things."},{"startTime":2854.698,"endTime":2855.519,"body":"It's not a facade."},{"startTime":2855.519,"endTime":2866.188,"body":"It gives you the reality of things changing week to week, um which kind of gives you the"},{"startTime":2855.519,"endTime":2866.188,"body":"facade of making, quote, progress."},{"startTime":2866.188,"endTime":2874.762,"body":"Even if that progress isn't going to be realized until the next meso, you kind of feel"},{"startTime":2866.188,"endTime":2874.762,"body":"like, hey, if I start week one at four RIR, and then I go to three and then two and then"},{"startTime":2874.762,"endTime":2884.386,"body":"one and then zero and then zero and then zero, uh every week up until the zeros, you're"},{"startTime":2874.762,"endTime":2884.386,"body":"doing something that makes you feel as if you're making progress."},{"startTime":2884.386,"endTime":2886.037,"body":"Maybe you're not really making progress."},{"startTime":2886.037,"endTime":2888.347,"body":"It's fine, because you're going to find that out six weeks later."},{"startTime":2888.347,"endTime":2891.129,"body":"uh But it gives you the feeling that you're making progress."},{"startTime":2891.129,"endTime":2894.292,"body":"It gives you the confidence going into the session that"},{"startTime":2894.292,"endTime":2899.647,"body":"I will be able to progress this because I'm supposed to be working one rep closer to"},{"startTime":2894.292,"endTime":2899.647,"body":"failure."},{"startTime":2899.647,"endTime":2903.27,"body":"And then you leave the session feeling accomplished."},{"startTime":2903.27,"endTime":2910.086,"body":"Whereas I feel like in the other example where if you're just trying to hit one to two RIR"},{"startTime":2903.27,"endTime":2910.086,"body":"every week, there's going to be many sessions where you go in there and you don't"},{"startTime":2910.086,"endTime":2910.556,"body":"progress."},{"startTime":2910.556,"endTime":2914.3,"body":"And then you leave the session and you have negative self-talk and you're like, why didn't"},{"startTime":2910.556,"endTime":2914.3,"body":"I progress?"},{"startTime":2914.3,"endTime":2915.281,"body":"What's wrong with me?"},{"startTime":2915.281,"endTime":2918.424,"body":"And the reality is that you're just not going to progress every week."},{"startTime":2918.424,"endTime":2921.326,"body":"And so if you're not going to progress every week, then"},{"startTime":2921.326,"endTime":2930.716,"body":"decreasing RIR giving you that kind of false sense of progress, you leave a session"},{"startTime":2921.326,"endTime":2930.716,"body":"feeling more confident and more excited to go into the next session because you're like, I"},{"startTime":2930.716,"endTime":2933.519,"body":"get to add five more pounds to the bar no matter what."},{"startTime":2933.539,"endTime":2934.901,"body":"And that's more motivating."},{"startTime":2934.901,"endTime":2940.296,"body":"So for me, that's probably the main backbone for why I prefer to program that"},{"startTime":2940.782,"endTime":2942.072,"body":"think it's a very good answer."},{"startTime":2942.072,"endTime":2942.552,"body":"Yeah."},{"startTime":2942.552,"endTime":2943.743,"body":"Do you want to take this next one?"},{"startTime":2943.743,"endTime":2946.674,"body":"All right."},{"startTime":2946.836,"endTime":2955.562,"body":"So on week four of a five day full body, one set to failure program, weights reps are"},{"startTime":2946.836,"endTime":2955.562,"body":"going up each week."},{"startTime":2955.562,"endTime":2957.603,"body":"Feel great, not run down."},{"startTime":2957.603,"endTime":2959.605,"body":"I've noticed my arms look flatter."},{"startTime":2959.605,"endTime":2961.626,"body":"Is that just the result of eating less food?"},{"startTime":2961.626,"endTime":2964.419,"body":"I can't imagine I'm losing muscle if my lifts are getting better."},{"startTime":2964.419,"endTime":2975.11,"body":"It can be the result of eating less food if our body weight is also decreasing at a"},{"startTime":2964.419,"endTime":2975.11,"body":"relative portion of us eating less food, right?"},{"startTime":2975.11,"endTime":2984.045,"body":"If we're eating less food, but our body weight's not going down, I can't say that I think"},{"startTime":2975.11,"endTime":2984.045,"body":"that that would be a likely culprit."},{"startTime":2984.045,"endTime":2989.618,"body":"um I am going to go out on a little bit of a fringe here."},{"startTime":2989.618,"endTime":2995.672,"body":"But I do think, I think we have a spectrum of performance and volume, right?"},{"startTime":2995.672,"endTime":3005.967,"body":"I do think there is a minimum amount of volume that is required to maintain a certain"},{"startTime":2995.672,"endTime":3005.967,"body":"threshold of muscle mass, right?"},{"startTime":3006.208,"endTime":3011.181,"body":"And that volume is not necessarily"},{"startTime":3011.181,"endTime":3016.837,"body":"below the threshold of what it would take to make progress, right?"},{"startTime":3016.837,"endTime":3027.609,"body":"So if my goal was like, hey, I'm going to train, like I'm going to train leg extensions as"},{"startTime":3016.837,"endTime":3027.609,"body":"my primary leg movement, I'm going to do them like, you know, every fourth day or fifth"},{"startTime":3027.609,"endTime":3028.66,"body":"day or whatever."},{"startTime":3028.66,"endTime":3035.055,"body":"And as long as I get like one extra rep or I can micro load it, then my legs won't get"},{"startTime":3028.66,"endTime":3035.055,"body":"smaller."},{"startTime":3035.131,"endTime":3039.604,"body":"I can't confidently say that I think that that statement is true."},{"startTime":3039.765,"endTime":3051.925,"body":"And I think if you like if you're at like peak, your natural physique or something like"},{"startTime":3039.765,"endTime":3051.925,"body":"that, and you and you are a higher volume trainee to build that physique, I think you're"},{"startTime":3051.925,"endTime":3060.821,"body":"going to have a relatively high volume that's necessary to maintain that peak level of"},{"startTime":3051.925,"endTime":3060.821,"body":"physique."},{"startTime":3061.222,"endTime":3064.829,"body":"I think the volume to make progress"},{"startTime":3064.829,"endTime":3067.351,"body":"in strength is lower."},{"startTime":3067.351,"endTime":3077.981,"body":"We often correlate strength and hypertrophy because oftentimes they move in a linear"},{"startTime":3067.351,"endTime":3077.981,"body":"fashion with each other, but they are not locked at the hip per se."},{"startTime":3077.981,"endTime":3082.256,"body":"I think there's situations where they can deviate is kind of what I'm getting at."},{"startTime":3082.256,"endTime":3083.986,"body":"Yeah, I think that's well said."},{"startTime":3083.986,"endTime":3097.268,"body":"I personally can note that when I tend to be in a state of eating less food, my arms tend"},{"startTime":3083.986,"endTime":3097.268,"body":"to be one of the first things that I'm like, oh, why do my arms look so small and deflated"},{"startTime":3097.268,"endTime":3098.279,"body":"right now?"},{"startTime":3098.298,"endTime":3110.309,"body":"And so if you're eating less food, you have less glycogen storage and therefore there's"},{"startTime":3098.298,"endTime":3110.309,"body":"going to be a muscle on your body that deflates as a result of just having less glycogen"},{"startTime":3110.309,"endTime":3111.836,"body":"storage in place."},{"startTime":3111.836,"endTime":3119.171,"body":"So your sarcoplasmic hypertrophy, that kind of hypertrophy that isn't real hypertrophy,"},{"startTime":3111.836,"endTime":3119.171,"body":"but it like makes you be like a blown up balloon."},{"startTime":3119.171,"endTime":3120.462,"body":"It looks real."},{"startTime":3120.462,"endTime":3125.324,"body":"That's the sort of stuff that I think goes as soon as you begin eating less food."},{"startTime":3125.324,"endTime":3130.246,"body":"And if your arms are the muscle that tends to absorb that impact, then that makes sense."},{"startTime":3130.246,"endTime":3134.648,"body":"um It may also just mean that you need a little bit more volume for your arms."},{"startTime":3134.648,"endTime":3135.953,"body":"Like everyone's different."},{"startTime":3135.953,"endTime":3142.559,"body":"So if you're doing one set to failure for all these different movements and you're doing"},{"startTime":3135.953,"endTime":3142.559,"body":"the same thing for your arms, maybe they just need a little bit more."},{"startTime":3142.559,"endTime":3144.061,"body":"But my thought is not that."},{"startTime":3144.061,"endTime":3150.947,"body":"I think it's what I said prior, which is just that having less glycogen storage leads to"},{"startTime":3144.061,"endTime":3150.947,"body":"less sarcoplasmic hypertrophy."},{"startTime":3150.947,"endTime":3155.672,"body":"And the arms seem to be a muscle that uh tends to have that occur to me."},{"startTime":3155.672,"endTime":3161.737,"body":"The first piece of my body that I notice look small when I'm on a diet is going to be my"},{"startTime":3155.672,"endTime":3161.737,"body":"arms."},{"startTime":3161.775,"endTime":3164.776,"body":"Yeah, what I would recommend here is a little test for you."},{"startTime":3164.776,"endTime":3168.057,"body":"Run like a 48 hour refeed high carb."},{"startTime":3168.397,"endTime":3178.019,"body":"Do your arm day or the continue your training as is and take measurements from like the"},{"startTime":3168.397,"endTime":3178.019,"body":"day before you start the refeed 48 hours after."},{"startTime":3178.019,"endTime":3184.362,"body":"Take some photos and see if your arms have like reshape re re grew to their size."},{"startTime":3184.362,"endTime":3185.322,"body":"They're supposed to be."},{"startTime":3185.322,"endTime":3188.615,"body":"Then you have a very good objective like, it's just the lower food."},{"startTime":3188.615,"endTime":3189.014,"body":"Yeah."},{"startTime":3189.014,"endTime":3189.235,"body":"OK."},{"startTime":3189.235,"endTime":3190.557,"body":"uh"},{"startTime":3190.557,"endTime":3191.504,"body":"Number 11."},{"startTime":3191.504,"endTime":3192.725,"body":"Yes, OK."},{"startTime":3192.846,"endTime":3204.645,"body":"Since there are diminishing returns for additional sets performed of a certain exercise,"},{"startTime":3192.846,"endTime":3204.645,"body":"is it better to perform less sets, but a greater number of exercises or vice versa?"},{"startTime":3204.645,"endTime":3207.216,"body":"Yeah, I think this is a good question, but I think it's a pretty simple answer."},{"startTime":3207.216,"endTime":3216.57,"body":"If your goal is to improve strength, meaning that it's a skill on a specific movement, you"},{"startTime":3207.216,"endTime":3216.57,"body":"would be much more benefited by performing that same exercise that you wanna get better on"},{"startTime":3216.57,"endTime":3217.95,"body":"for more sets."},{"startTime":3218.271,"endTime":3222.712,"body":"However, if you're training for hypertrophy, I think the calculation is the complete"},{"startTime":3218.271,"endTime":3222.712,"body":"opposite."},{"startTime":3222.792,"endTime":3232.726,"body":"Because hypertrophy is muscle fiber specific, if you're just training a bunch of sets of"},{"startTime":3222.792,"endTime":3232.726,"body":"one exercise, like bent over row for your back, then there's gonna be a significant number"},{"startTime":3232.726,"endTime":3234.417,"body":"of muscle fibers in your back."},{"startTime":3234.417,"endTime":3237.619,"body":"that are not going to be targeted as a result of that."},{"startTime":3238.12,"endTime":3246.846,"body":"Therefore, if you were to take five sets of bent over rows and make that one set of bent"},{"startTime":3238.12,"endTime":3246.846,"body":"over rows, one set of wide grip pull downs, one set of narrow grip pull downs, one set of"},{"startTime":3246.846,"endTime":3251.239,"body":"one arm rows, and some other back movements."},{"startTime":3251.239,"endTime":3253.95,"body":"So we have five different movements for one set each."},{"startTime":3254.351,"endTime":3258.974,"body":"Then I think, yes, you are going to stimulate a greater number of muscle fibers."},{"startTime":3258.974,"endTime":3263.277,"body":"You're gonna have more well-rounded hypertrophy across your target musculature."},{"startTime":3263.378,"endTime":3269.867,"body":"And I think ultimately you are going to achieve your goals of hypertrophy better than you"},{"startTime":3263.378,"endTime":3269.867,"body":"would if you were doing five sets of the same movement."},{"startTime":3270.265,"endTime":3271.035,"body":"Yep."},{"startTime":3271.035,"endTime":3280.318,"body":"The only small little caveat that I would add there, if you're training at some location"},{"startTime":3271.035,"endTime":3280.318,"body":"that just has like poor equipment availability and you're trying to like jump through"},{"startTime":3280.318,"endTime":3283.679,"body":"hoops to make variations, I would."},{"startTime":3283.679,"endTime":3288.84,"body":"And there's like one really good back machine that like lights up the spot that you want"},{"startTime":3283.679,"endTime":3288.84,"body":"it to light up."},{"startTime":3288.84,"endTime":3296.773,"body":"I'm probably going to do more sets on that one back machine and do and not go searching"},{"startTime":3288.84,"endTime":3296.773,"body":"for variation to like the vast depths of trying to make something work."},{"startTime":3296.773,"endTime":3298.003,"body":"That's not worth it."},{"startTime":3298.319,"endTime":3298.609,"body":"Yep."},{"startTime":3298.609,"endTime":3299.029,"body":"Yep."},{"startTime":3299.029,"endTime":3310.824,"body":"I'll also just add that I think that diminishing returns that was mentioned is actually"},{"startTime":3299.029,"endTime":3310.824,"body":"going to be applicable to any exercises that work similar muscle groups in that if you're"},{"startTime":3310.824,"endTime":3319.608,"body":"doing five different exercises for back, you're still going to have diminishing returns"},{"startTime":3310.824,"endTime":3319.608,"body":"across each exercise that you perform probably less than you would if you were doing five"},{"startTime":3319.608,"endTime":3327.151,"body":"sets of the same exercise, but still regardless, you're still going to get the biggest"},{"startTime":3319.608,"endTime":3327.151,"body":"return from the first set of the first exercise that you do."},{"startTime":3327.309,"endTime":3333.777,"body":"So as far as priorities go, you know, maybe order those exercises in a way that are"},{"startTime":3327.309,"endTime":3333.777,"body":"specific to you and your needs."},{"startTime":3333.903,"endTime":3335.434,"body":"Yep, really well put."},{"startTime":3335.697,"endTime":3336.127,"body":"Cool."},{"startTime":3336.127,"endTime":3337.038,"body":"All right."},{"startTime":3337.038,"endTime":3339.84,"body":"I am wanting to see my six pack muscles more."},{"startTime":3339.84,"endTime":3342.361,"body":"I'm very lean at the end of a deficit."},{"startTime":3342.361,"endTime":3348.056,"body":"How do I know if I need to lose more body fat or do more weighted ab exercises to build"},{"startTime":3342.361,"endTime":3348.056,"body":"those muscles?"},{"startTime":3348.056,"endTime":3350.137,"body":"We have to make some assumptions here."},{"startTime":3350.718,"endTime":3355.462,"body":"I'm going to go with the assumption that I think you just have to lose more body fat."},{"startTime":3355.462,"endTime":3369.744,"body":"um If you've been training consistently and follow a pretty decent programming that has"},{"startTime":3355.462,"endTime":3369.744,"body":"some level of like lower body compounds that requires bracing hip hinges, lunges,"},{"startTime":3369.744,"endTime":3373.176,"body":"deadlifts, like there's going to be app development there."},{"startTime":3373.216,"endTime":3374.649,"body":"I think."},{"startTime":3374.649,"endTime":3375.721,"body":"Unfortunately."},{"startTime":3375.721,"endTime":3378.573,"body":"where the abs show up, especially genetically, right?"},{"startTime":3378.573,"endTime":3386.267,"body":"You can have, like I mentioned the power lifters earlier in the episode, they're gonna"},{"startTime":3378.573,"endTime":3386.267,"body":"have really well-developed abs, so they'll show up when they're fatter because they're"},{"startTime":3386.267,"endTime":3387.138,"body":"just bigger."},{"startTime":3387.138,"endTime":3392.521,"body":"If you're on the team underdeveloped side, you're just gonna have to be leaner for them to"},{"startTime":3387.138,"endTime":3392.521,"body":"get there."},{"startTime":3392.521,"endTime":3401.285,"body":"But if we even take, like, think of, what are some athletes that are not overly muscular"},{"startTime":3392.521,"endTime":3401.285,"body":"but really lean?"},{"startTime":3401.286,"endTime":3404.267,"body":"Two that come to mind are swimmers and gymnasts."},{"startTime":3404.647,"endTime":3407.388,"body":"Not the like male gymnasts who are super fucking jacked."},{"startTime":3407.388,"endTime":3410.159,"body":"I'm talking like your female typical gymnast who are still."},{"startTime":3410.159,"endTime":3413.49,"body":"Yeah, endurance really, really good."},{"startTime":3413.75,"endTime":3417.442,"body":"They have abs because they're just pretty much dick skin lean."},{"startTime":3417.442,"endTime":3418.162,"body":"You know what I mean?"},{"startTime":3418.162,"endTime":3425.905,"body":"So so I think unfortunately the answer might be I think you just need you're not as lean"},{"startTime":3418.162,"endTime":3425.905,"body":"as you had hoped you were, which sucks."},{"startTime":3425.905,"endTime":3426.255,"body":"get it."},{"startTime":3426.255,"endTime":3426.726,"body":"Believe."},{"startTime":3426.726,"endTime":3438.88,"body":"Yeah, I mean, if you really are like really lean and you have the outline of abs, but"},{"startTime":3426.726,"endTime":3438.88,"body":"there's just no bulk to those abs, then yes, maybe at that point you're talking about"},{"startTime":3438.88,"endTime":3442.741,"body":"maybe doing some more ab exercises to actually build your abs."},{"startTime":3442.741,"endTime":3450.203,"body":"But until you get to the point that you're lean enough that you legitimately can see your"},{"startTime":3442.741,"endTime":3450.203,"body":"abs, because you could do zero ab work, like literally zero."},{"startTime":3450.203,"endTime":3452.91,"body":"And if you're lean enough, you will have abs."},{"startTime":3452.91,"endTime":3461.747,"body":"So until you're at the point where you're lean enough that you have abs and you're just"},{"startTime":3452.91,"endTime":3461.747,"body":"like, I want to have more space between my abs, ah then that would be the situation in"},{"startTime":3461.747,"endTime":3463.692,"body":"which you would add weighted ab exercises."},{"startTime":3463.692,"endTime":3474.009,"body":"Yeah, another another good way to tell if there's veins in the abs, I get the end of the"},{"startTime":3463.692,"endTime":3474.009,"body":"day after you had a day of eating and stuff like that with some some level of like"},{"startTime":3474.009,"endTime":3474.929,"body":"glycogen and stuff."},{"startTime":3474.929,"endTime":3482.234,"body":"If you have veins in your abs at night, but still no veins in your stomach, I should say"},{"startTime":3474.929,"endTime":3482.234,"body":"that are clearly visible under the skin, but no abs."},{"startTime":3482.234,"endTime":3489.089,"body":"Then I would change my answer to the latter part of we need some additional hypertrophy,"},{"startTime":3482.234,"endTime":3489.089,"body":"because that's objectively really lean."},{"startTime":3489.089,"endTime":3491.34,"body":"Okay, this one I'll kick to you, Brian."},{"startTime":3491.34,"endTime":3502.018,"body":"If we can't build muscle in a cut and are trying to just maintain, how come it isn't"},{"startTime":3491.34,"endTime":3502.018,"body":"recommended to do lower volume or the least amount needed to maintain?"},{"startTime":3502.018,"endTime":3503.439,"body":"I think that is right."},{"startTime":3503.439,"endTime":3507.38,"body":"I think that that is more or less the way that I approach it."},{"startTime":3507.38,"endTime":3510.402,"body":"And I think that for the most part, science supports it."},{"startTime":3510.402,"endTime":3520.606,"body":"There was a period of time in the late 2000 teens where Mike Isretel was really big voice"},{"startTime":3510.402,"endTime":3520.606,"body":"uh talking about volume and how important volume was."},{"startTime":3520.606,"endTime":3529.369,"body":"And his operating theory at the time was that when you're in a deficit, you need to do"},{"startTime":3520.606,"endTime":3529.369,"body":"more volume because you need to send a stronger signal to maintain muscle."},{"startTime":3529.47,"endTime":3530.808,"body":"I think that now"},{"startTime":3530.808,"endTime":3536.579,"body":"we've kind of turned a point in the industry where that recommendation is kind of actually"},{"startTime":3530.808,"endTime":3536.579,"body":"the opposite."},{"startTime":3536.579,"endTime":3547.483,"body":"It's kind of turned on its head where just like this question asked or asked or said, you"},{"startTime":3536.579,"endTime":3547.483,"body":"know, doing lower volumes is likely more recommended because you have lower energy"},{"startTime":3547.483,"endTime":3556.266,"body":"reserves, lower recovery resources, and we can look at the maintenance volume literature"},{"startTime":3547.483,"endTime":3556.266,"body":"and we know that you can maintain muscle with significantly lower volumes than it takes to"},{"startTime":3556.266,"endTime":3556.726,"body":"build it."},{"startTime":3556.726,"endTime":3557.75,"body":"uh"},{"startTime":3557.75,"endTime":3564.812,"body":"And so yeah, my general recommendation for people on a cut is to lower volumes, increase"},{"startTime":3557.75,"endTime":3564.812,"body":"intensity."},{"startTime":3565.092,"endTime":3571.774,"body":"I can also reference Chris Barakat, who recently got his pro card or recently as in like"},{"startTime":3565.092,"endTime":3571.774,"body":"two years ago, but he got his pro card."},{"startTime":3571.774,"endTime":3582.927,"body":"And one of the things he talked about was that all he did for his like quad work or hack"},{"startTime":3571.774,"endTime":3582.927,"body":"squat, specifically with his hack squat was he would do one set and he started his cut,"},{"startTime":3582.927,"endTime":3586.592,"body":"you know, being able to do call it five plates for six reps."},{"startTime":3586.592,"endTime":3595.388,"body":"And every single week he would go in and he would just do five plates and he would go to"},{"startTime":3586.592,"endTime":3595.388,"body":"failure and whatever number of reps he would get, he just always kept five plates on the"},{"startTime":3595.388,"endTime":3595.709,"body":"bar."},{"startTime":3595.709,"endTime":3600.032,"body":"Cause that was a way for him to kind of assess whether he was in fact losing muscle or"},{"startTime":3595.709,"endTime":3600.032,"body":"not."},{"startTime":3600.032,"endTime":3608.198,"body":"And I think he mentioned by the end of the cut, like right before he got on stage, he was"},{"startTime":3600.032,"endTime":3608.198,"body":"doing four reps with the weight that he was doing six reps with, you know, at the"},{"startTime":3608.198,"endTime":3609.098,"body":"beginning of the cut."},{"startTime":3609.098,"endTime":3610.249,"body":"And so that's pretty solid."},{"startTime":3610.249,"endTime":3614.542,"body":"Like if you go through an entire cut and you get stage ready and you only lose two reps,"},{"startTime":3614.741,"endTime":3616.905,"body":"That goes to show that I think that was quite an effect."},{"startTime":3616.905,"endTime":3620.006,"body":"I feel very perplexed about this question, honestly."},{"startTime":3620.006,"endTime":3625.628,"body":"um I do think that everything that you said, Brian, is factually correct."},{"startTime":3625.628,"endTime":3627.539,"body":"And I would never argue the science on that."},{"startTime":3627.539,"endTime":3631.891,"body":"I do, however, feel it is a very defeatist attitude, right?"},{"startTime":3631.891,"endTime":3644.094,"body":"And it typically doesn't lend itself very well to a cut, a calorie deficit environment"},{"startTime":3631.891,"endTime":3644.094,"body":"where people struggle with so much already, right?"},{"startTime":3644.094,"endTime":3646.653,"body":"So if we were to like rewrite this as."},{"startTime":3646.653,"endTime":3654.476,"body":"If I'm not going to get a raise in my job this year because there's no money in the"},{"startTime":3646.653,"endTime":3654.476,"body":"company, like, why shouldn't I just do the absolute bare minimum that's necessary to keep"},{"startTime":3654.476,"endTime":3655.127,"body":"my job?"},{"startTime":3655.127,"endTime":3663.871,"body":"And like the answer is like, I mean, yeah, you probably should or could it's probably not"},{"startTime":3655.127,"endTime":3663.871,"body":"going to work out in your best favor."},{"startTime":3663.871,"endTime":3668.843,"body":"And that's a dangerous attitude to take through life kind of thing."},{"startTime":3668.843,"endTime":3671.774,"body":"So that's like a little bit of an extrapolation."},{"startTime":3671.774,"endTime":3674.456,"body":"The other thing that I think might be more applicable"},{"startTime":3674.456,"endTime":3685.591,"body":"For the specific question asker, if you're breezing through your cut and hunger is not an"},{"startTime":3674.456,"endTime":3685.591,"body":"issue, your training still enjoyable, you're finding other positive ways to like fill your"},{"startTime":3685.591,"endTime":3692.353,"body":"time and you're making progress at the rate that you're looking for, wonderful, operate in"},{"startTime":3685.591,"endTime":3692.353,"body":"this way."},{"startTime":3692.594,"endTime":3703.162,"body":"I feel like it's maybe not the best recommendation to take an energy expending activity"},{"startTime":3692.594,"endTime":3703.162,"body":"and pull it back to"},{"startTime":3703.162,"endTime":3714.307,"body":"purposefully expend less energy, especially doing something that will blunt appetite at a"},{"startTime":3703.162,"endTime":3714.307,"body":"time where people could really use some help with appetite blunting."},{"startTime":3714.307,"endTime":3716.808,"body":"So I think like I'm taking it."},{"startTime":3716.808,"endTime":3727.863,"body":"Unfortunately, the question that's true in this container and extrapolating it a little"},{"startTime":3716.808,"endTime":3727.863,"body":"bit more, which is not necessarily what the question asker is asking."},{"startTime":3727.863,"endTime":3731.524,"body":"But I think it all comes down to like if you're struggling."},{"startTime":3731.524,"endTime":3744.667,"body":"to make your rates of progress and stuff in your cut, I don't think just going down to the"},{"startTime":3731.524,"endTime":3744.667,"body":"absolute bare minimum of volume is going to help you turn that corner, is kind of what I'm"},{"startTime":3744.667,"endTime":3745.748,"body":"trying to say."},{"startTime":3745.993,"endTime":3758.097,"body":"I feel like I'll push back in the sense that you can manage caloric expenditure through"},{"startTime":3745.993,"endTime":3758.097,"body":"much more effective ways than trying to do it in the gym."},{"startTime":3758.618,"endTime":3769.542,"body":"Like for you, walking 40 minutes twice a day is probably a better approach than you just"},{"startTime":3758.618,"endTime":3769.542,"body":"slapping more volume onto your strength training because you want to burn more calories."},{"startTime":3769.542,"endTime":3772.703,"body":"uh So I think that there's that argument."},{"startTime":3772.703,"endTime":3774.49,"body":"And then the other side that I'll say is,"},{"startTime":3774.49,"endTime":3780.923,"body":"Like I don't know that I would recommend just going into a cut and being like, okay, drop"},{"startTime":3774.49,"endTime":3780.923,"body":"volume to the lowest amount possible."},{"startTime":3780.923,"endTime":3789.616,"body":"I think that it's a process of tapering it over time where at the beginning of your cut,"},{"startTime":3780.923,"endTime":3789.616,"body":"you're likely training with similar volumes to what you were doing before you started your"},{"startTime":3789.616,"endTime":3790.106,"body":"cut."},{"startTime":3790.106,"endTime":3800.991,"body":"And then over the course of the deficit, you begin to kind of take some volume away over"},{"startTime":3790.106,"endTime":3800.991,"body":"time as your recovery resources deplete and your motivation depletes."},{"startTime":3800.991,"endTime":3804.556,"body":"Because I think the risk of doing too much volume in a cut."},{"startTime":3804.556,"endTime":3808.598,"body":"is that you begin to kind of burn out psychologically."},{"startTime":3808.598,"endTime":3817.664,"body":"And that's what I've noticed with myself and with clients is as the cut goes on, it's"},{"startTime":3808.598,"endTime":3817.664,"body":"like, fuck man, those three sets of hack squats that I was doing before, just can't do"},{"startTime":3817.664,"endTime":3818.124,"body":"them now."},{"startTime":3818.124,"endTime":3827.86,"body":"Like I would much rather psychologically go in and do one really hard set and feel like"},{"startTime":3818.124,"endTime":3827.86,"body":"I'm doing good quality work that has an impact than to go in and just kind of go through"},{"startTime":3827.86,"endTime":3831.834,"body":"the motions for three sets and then to also feel so depleted from that."},{"startTime":3831.834,"endTime":3835.668,"body":"that I can't imagine going in the next week and doing my three sets all over again."},{"startTime":3836.004,"endTime":3838.216,"body":"Those are very, very good counter arguments."},{"startTime":3838.216,"endTime":3838.877,"body":"And I agree."},{"startTime":3838.877,"endTime":3847.184,"body":"It's as recovery as long as you can no longer recover from your current volume, like you"},{"startTime":3838.877,"endTime":3847.184,"body":"need to reduce your current volume."},{"startTime":3847.184,"endTime":3850.457,"body":"But I wouldn't just say, all right, well, deficit starts tomorrow."},{"startTime":3850.457,"endTime":3851.859,"body":"I'm not going to build any muscles."},{"startTime":3851.859,"endTime":3853.73,"body":"Let me do the absolute bare minimum."},{"startTime":3853.73,"endTime":3855.022,"body":"I would not do that either."},{"startTime":3855.022,"endTime":3857.867,"body":"Yeah, cool."},{"startTime":3857.867,"endTime":3858.238,"body":"right."},{"startTime":3858.238,"endTime":3860.183,"body":"Curious about both of your hydration."},{"startTime":3860.183,"endTime":3862.989,"body":"How many ounces do you drink for the day on average?"},{"startTime":3863.392,"endTime":3867.075,"body":"Mine's getting high because I'm getting quite lean now."},{"startTime":3867.075,"endTime":3869.317,"body":"So you start peeing all the time and stuff."},{"startTime":3869.317,"endTime":3872.409,"body":"So it's not a great, a great thing."},{"startTime":3872.409,"endTime":3874.671,"body":"I would say this is my typical bottle."},{"startTime":3874.671,"endTime":3875.261,"body":"I think it's what?"},{"startTime":3875.261,"endTime":3876.452,"body":"Twenty four."},{"startTime":3876.612,"endTime":3876.973,"body":"Twenty."},{"startTime":3876.973,"endTime":3878.673,"body":"It's twenty four ounces."},{"startTime":3879.034,"endTime":3882.217,"body":"I'm probably doing like eight of these per day, maybe 10."},{"startTime":3882.217,"endTime":3888.101,"body":"All things considered with two electrolyte packs per day."},{"startTime":3888.442,"endTime":3889.522,"body":"Yeah."},{"startTime":3889.786,"endTime":3894.36,"body":"So yeah, you're at like 200 plus ounces, which is, you know, well over a gallon and a"},{"startTime":3889.786,"endTime":3894.36,"body":"half."},{"startTime":3894.36,"endTime":3898.023,"body":"And even like right now, like I'm not, well, I'm talking on the podcast."},{"startTime":3898.023,"endTime":3901.377,"body":"It's a little bit different, but I do feel like I could drink a lot."},{"startTime":3901.377,"endTime":3903.348,"body":"Like I want water right now."},{"startTime":3903.62,"endTime":3907.9,"body":"Yeah, I'm also, uh, Uber hydrated all the time."},{"startTime":3907.9,"endTime":3919.364,"body":"I, uh, I don't know the exact amount of, of liquid that I'm consuming, but I usually have"},{"startTime":3907.9,"endTime":3919.364,"body":"two element packs per day in, you know, 18 to 24 ounces of water in each one."},{"startTime":3919.364,"endTime":3921.245,"body":"And then this is my bottle."},{"startTime":3921.245,"endTime":3924.066,"body":"Um, I think it's 24 ounces as well."},{"startTime":3924.066,"endTime":3925.706,"body":"I'm not entirely sure."},{"startTime":3925.746,"endTime":3932.468,"body":"And I would say I have six plus of those per day on top of my elements."},{"startTime":3932.688,"endTime":3934.128,"body":"maybe even more."},{"startTime":3934.128,"endTime":3938.359,"body":"Like I would say I'm also above, you know, 200 ounces likely per day."},{"startTime":3938.359,"endTime":3939.119,"body":"It's a lot."},{"startTime":3939.119,"endTime":3940.419,"body":"Like I, peeing a lot."},{"startTime":3940.419,"endTime":3942.779,"body":"I have a lot of clear peas every day."},{"startTime":3943.139,"endTime":3954.259,"body":"And I actually have noticed on my blood work in the past that there seems to be not that"},{"startTime":3943.139,"endTime":3954.259,"body":"I, not that the markers are showing me dehydrated, but they're showing me less hydrated"},{"startTime":3954.259,"endTime":3957.979,"body":"than I probably should be given how much hydration I consume."},{"startTime":3958.079,"endTime":3959.27,"body":"And so,"},{"startTime":3959.27,"endTime":3966.552,"body":"It's possible that in my specific situation, I am not properly absorbing all of the liquid"},{"startTime":3959.27,"endTime":3966.552,"body":"that I'm consuming."},{"startTime":3967.133,"endTime":3969.602,"body":"So maybe that's a piece of why I'm drinking so much as well."},{"startTime":3969.602,"endTime":3973.815,"body":"Like I don't think most people need to drink 200 ounces in a day."},{"startTime":3973.815,"endTime":3980.047,"body":"I think, know, 120 is plenty for, you know, the majority of people, but I find myself"},{"startTime":3973.815,"endTime":3980.047,"body":"thirsty a lot."},{"startTime":3980.047,"endTime":3982.78,"body":"And so I drink and that's just the way it goes."},{"startTime":3982.78,"endTime":3984.182,"body":"Yeah, good answer."},{"startTime":3984.505,"endTime":3987.413,"body":"How much does being in zone two really matter?"},{"startTime":3987.413,"endTime":3989.539,"body":"Going above it ruins the purpose?"},{"startTime":3989.539,"endTime":3990.56,"body":"Question mark."},{"startTime":3991.787,"endTime":3999.031,"body":"I love this question because zone two has been so prominently featured in social media"},{"startTime":3991.787,"endTime":3999.031,"body":"space for the last few years."},{"startTime":3999.072,"endTime":4008.838,"body":"And there is a lot of kind of scare tactic fear mongering around it in that like you must"},{"startTime":3999.072,"endTime":4008.838,"body":"stay in zone two or else you're causing all of this runaway fatigue or whatever."},{"startTime":4008.838,"endTime":4013.402,"body":"uh And so it's context dependent like anything else."},{"startTime":4013.402,"endTime":4020.106,"body":"And the reality is that being in zone two doesn't matter at all until you're doing"},{"startTime":4020.294,"endTime":4025.016,"body":"a sufficient amount of cardio that fatigue becomes a factor."},{"startTime":4026.197,"endTime":4035.501,"body":"And so the example I usually use when I'm programming cardio for clients is if we're"},{"startTime":4026.197,"endTime":4035.501,"body":"training three times a week for cardio, we'll usually have one like higher intensity hit"},{"startTime":4035.501,"endTime":4044.915,"body":"session and we'll have one call it zone three, maybe low zone four kind of steady state,"},{"startTime":4035.501,"endTime":4044.915,"body":"but like harder effort kind of session."},{"startTime":4044.915,"endTime":4047.696,"body":"And then we'll have one zone two session."},{"startTime":4047.738,"endTime":4058.743,"body":"And I'm not so concerned on that zone two session, whether people are in the middle of"},{"startTime":4047.738,"endTime":4058.743,"body":"zone two, like stuck there and not, you know, oscillating into zone three at all or"},{"startTime":4058.743,"endTime":4062.455,"body":"whatever, because the amount of cardio that they're doing is just not that high."},{"startTime":4062.455,"endTime":4063.515,"body":"It's not that significant."},{"startTime":4063.515,"endTime":4071.408,"body":"The little bit of fatigue that you might get from going into zone three, zone four for a"},{"startTime":4063.515,"endTime":4071.408,"body":"brief second, isn't going to have a huge impact on your recovery."},{"startTime":4071.429,"endTime":4074.78,"body":"As the amount of cardio that you're doing ramps up, I think it becomes."},{"startTime":4074.938,"endTime":4079.94,"body":"exponentially more important to make sure that your zone two sessions stay in zone two."},{"startTime":4079.94,"endTime":4089.854,"body":"uh Because if you're training cardio five days a week, maybe even six, if you're an elite"},{"startTime":4079.94,"endTime":4089.854,"body":"endurance athlete, something like that, then now you're talking about three or four of"},{"startTime":4089.854,"endTime":4092.225,"body":"those weekly sessions being zone two."},{"startTime":4092.285,"endTime":4100.529,"body":"And those own two sessions are really there as a way to contribute to getting a training"},{"startTime":4092.285,"endTime":4100.529,"body":"stimulus without the fatigue that comes with that."},{"startTime":4100.529,"endTime":4103.3240000000005,"body":"And if you are causing fatigue because you're"},{"startTime":4103.3240000000005,"endTime":4111.907999999999,"body":"you know, attacking hills on your zone two ride, and you're doing that for each of your"},{"startTime":4103.3240000000005,"endTime":4111.907999999999,"body":"zone two sessions, then now you're talking about having like five or six harder cardio"},{"startTime":4111.907999999999,"endTime":4112.598,"body":"sessions a week."},{"startTime":4112.598,"endTime":4117.761,"body":"And I think that there is negative impact to that on recovery ability."},{"startTime":4117.761,"endTime":4127.395,"body":"And, you know, as far as the training impact on your mitochondrial function and stuff like"},{"startTime":4117.761,"endTime":4127.395,"body":"that, which is kind of the main goal of zone two, it doesn't matter whether you're above"},{"startTime":4127.395,"endTime":4128.722,"body":"zone two because"},{"startTime":4128.722,"endTime":4134.748,"body":"the training impact and the effect on your mitochondria is actually going to increase as"},{"startTime":4128.722,"endTime":4134.748,"body":"your intensity increases."},{"startTime":4134.748,"endTime":4136.788,"body":"So that's not the concern."},{"startTime":4136.788,"endTime":4139.832,"body":"It's not like you're going to get less results because you got out of zone two."},{"startTime":4139.832,"endTime":4146.928,"body":"It really is a matter of managing fatigue and that fatigue only needs to be managed if"},{"startTime":4139.832,"endTime":4146.928,"body":"you're doing a high dose of cardio."},{"startTime":4147.621,"endTime":4149.243,"body":"very well answered."},{"startTime":4149.243,"endTime":4155.361,"body":"This next one also for you, Brian, whatever happened to your Tongkat Ali experiment?"},{"startTime":4155.687,"endTime":4166.303,"body":"Yeah, so the experiment was that about a year ago, I started taking Tonka Ali and I was"},{"startTime":4155.687,"endTime":4166.303,"body":"gonna do a blood work after three or four months and see if it improved my testosterone at"},{"startTime":4166.303,"endTime":4168.584,"body":"all, like Huberman says it will."},{"startTime":4168.804,"endTime":4175.428,"body":"And uh I have not gotten blood work done for over a year."},{"startTime":4175.428,"endTime":4180.011,"body":"The uh doctor, my doctor ordered my blood work last February."},{"startTime":4180.011,"endTime":4183.435,"body":"So I'm literally talking not like February 2025."},{"startTime":4183.435,"endTime":4185.975,"body":"He ordered it in like February, 2024."},{"startTime":4185.975,"endTime":4190.195,"body":"And so I was gonna go in the spring and do my blood work."},{"startTime":4190.195,"endTime":4195.355,"body":"The blood workplace that I go to closed down, like literally I drove out there and they"},{"startTime":4190.195,"endTime":4195.355,"body":"were closed."},{"startTime":4195.355,"endTime":4201.115,"body":"So I had to go find a new place and the new place is like a half hour away from my house."},{"startTime":4201.115,"endTime":4210.803,"body":"And so just out of pure laziness and not having actually have any reason to go to where"},{"startTime":4201.115,"endTime":4210.803,"body":"the blood workplace is, I just have not done it."},{"startTime":4210.803,"endTime":4213.274,"body":"And so it's now been over a year since I've done blood work."},{"startTime":4213.274,"endTime":4215.985,"body":"I'm continuing to take my Tonka Ali."},{"startTime":4215.985,"endTime":4222.786,"body":"So, um, the, the blood work place is actually right near where I dropped the kids off at"},{"startTime":4215.985,"endTime":4222.786,"body":"camp this week."},{"startTime":4222.786,"endTime":4227.027,"body":"So my intention is a very, very, uh, timely question."},{"startTime":4227.027,"endTime":4236.43,"body":"My intention is literally tomorrow, Wednesday to drop the kids off at camp and then go get"},{"startTime":4227.027,"endTime":4236.43,"body":"my blood work done at this place over by where their camp is."},{"startTime":4236.43,"endTime":4239.187,"body":"So hopefully if I do that tomorrow,"},{"startTime":4239.187,"endTime":4247.753,"body":"I should have the results within a week or 10 days and I'll be able to report back on our"},{"startTime":4239.187,"endTime":4247.753,"body":"next episode after I get back from Wisconsin with whatever the results are."},{"startTime":4247.753,"endTime":4248.293,"body":"There we go."},{"startTime":4248.293,"endTime":4253.846,"body":"So we have like a week instead of like an eight or 12 week tongue, cattle, the experience"},{"startTime":4248.293,"endTime":4253.846,"body":"experiment."},{"startTime":4253.846,"endTime":4258.944,"body":"We have a year in four month tongue, cattle, the experiment."},{"startTime":4258.944,"endTime":4264.75,"body":"Do you think there's individual variance among people regarding who can go all out to"},{"startTime":4258.944,"endTime":4264.75,"body":"failure and those who can't?"},{"startTime":4264.75,"endTime":4266.201,"body":"I do think there is, right?"},{"startTime":4266.201,"endTime":4273.445,"body":"Just with anything, there's genetic variance among all of us that predisposes us to"},{"startTime":4266.201,"endTime":4273.445,"body":"certain things versus others."},{"startTime":4273.445,"endTime":4278.387,"body":"So I do think there is genetic variance or individual variance in that."},{"startTime":4278.468,"endTime":4293.092,"body":"I also think there is like an accumulation or uh not in, how do I want to put it, a"},{"startTime":4278.468,"endTime":4293.092,"body":"condition of being exposed to things gradually."},{"startTime":4293.092,"endTime":4296.213,"body":"which changes your ability or not."},{"startTime":4296.213,"endTime":4296.383,"body":"Right."},{"startTime":4296.383,"endTime":4296.984,"body":"If you're."},{"startTime":4296.984,"endTime":4303.729,"body":"I don't know, you've been training for a couple months and then you like meet some new"},{"startTime":4296.984,"endTime":4303.729,"body":"friends and they're like, come train with us and they just train like psychopaths and are"},{"startTime":4303.729,"endTime":4306.91,"body":"taking everything to failure like you're going to fall the fuck apart."},{"startTime":4306.91,"endTime":4307.21,"body":"Right."},{"startTime":4307.21,"endTime":4316.034,"body":"But if it was like a as a genuine as I generally get a little bit more into the gym and I"},{"startTime":4307.21,"endTime":4316.034,"body":"start training harder because I enjoy it and then I find out about this like high"},{"startTime":4316.034,"endTime":4322.286,"body":"intensity stuff like as you as you inch toward that way, I think anyone can become more"},{"startTime":4316.034,"endTime":4322.286,"body":"accustomed."},{"startTime":4322.364,"endTime":4322.864,"body":"or not."},{"startTime":4322.864,"endTime":4328.937,"body":"um And then I think also within your own genetic individual variants, like you can do"},{"startTime":4322.864,"endTime":4328.937,"body":"that."},{"startTime":4328.937,"endTime":4334.502,"body":"For example, at the end of my at the tail end of when I was natural, we were training like"},{"startTime":4328.937,"endTime":4334.502,"body":"psychopaths."},{"startTime":4334.502,"endTime":4337.883,"body":"We had three and a half hour leg days twice per week."},{"startTime":4337.883,"endTime":4339.524,"body":"I recovered perfectly fine."},{"startTime":4339.524,"endTime":4341.645,"body":"I handled all the volume perfectly fine."},{"startTime":4341.645,"endTime":4343.676,"body":"I was OK, right, because I adapted to it."},{"startTime":4343.676,"endTime":4344.056,"body":"Adapt."},{"startTime":4344.056,"endTime":4345.697,"body":"That was the word I was looking for."},{"startTime":4346.117,"endTime":4349.368,"body":"I trained with one of our friends who we use to train with all the time last year."},{"startTime":4349.368,"endTime":4352.07,"body":"He's still doing like really high volume leg days and stuff."},{"startTime":4352.07,"endTime":4353.31,"body":"I am not."},{"startTime":4353.711,"endTime":4355.011,"body":"I fell the fuck apart."},{"startTime":4355.011,"endTime":4361.354,"body":"Even though I have all these PEDs and stuff in me now and I'm way so much more and I'm"},{"startTime":4355.011,"endTime":4361.354,"body":"stronger in all of these things."},{"startTime":4361.374,"endTime":4364.365,"body":"Natural Aaron could handle it because he was adapted to it."},{"startTime":4364.365,"endTime":4368.977,"body":"Aaron of current day could not because he is not adapted to it."},{"startTime":4368.977,"endTime":4371.839,"body":"And even with the same obviously genetic response and stuff."},{"startTime":4371.839,"endTime":4372.401,"body":"I think."},{"startTime":4372.401,"endTime":4377.282,"body":"There's just a number of confounding variables that lend themselves in both directions"},{"startTime":4372.401,"endTime":4377.282,"body":"contextually."},{"startTime":4377.282,"endTime":4378.973,"body":"Yeah, I think that's super well said."},{"startTime":4378.973,"endTime":4381.926,"body":"uh I do think there's individual variance."},{"startTime":4381.926,"endTime":4391.533,"body":"And I think that all you need to do is look at the literature and see that across all the"},{"startTime":4381.926,"endTime":4391.533,"body":"studies, there's just certain people that respond better to doing more volume with RIR."},{"startTime":4391.533,"endTime":4395.206,"body":"And there's people that respond better to doing less volume to failure."},{"startTime":4395.206,"endTime":4402.816,"body":"uh And then I don't know that there's a lot of people that can do a lot of volume to"},{"startTime":4395.206,"endTime":4402.816,"body":"failure."},{"startTime":4402.816,"endTime":4411.559,"body":"I'm sure those people also exist out there, but I think that as a general spectrum, you"},{"startTime":4402.816,"endTime":4411.559,"body":"have to choose whether you want volume at lower intensity or less volume at higher"},{"startTime":4411.559,"endTime":4412.159,"body":"intensity."},{"startTime":4412.159,"endTime":4418.171,"body":"um, and yeah, I mean, maybe there's even people out there that can't even do lower volumes"},{"startTime":4412.159,"endTime":4418.171,"body":"at high intensity."},{"startTime":4418.171,"endTime":4423.622,"body":"Like just the fact that they're going to failure on these big compound movements is just"},{"startTime":4418.171,"endTime":4423.622,"body":"too much for their system to recover from."},{"startTime":4423.622,"endTime":4425.363,"body":"And I think that that's, that's real as well."},{"startTime":4425.363,"endTime":4428.986,"body":"And so it's all a process of experimentation and kind of figuring out."},{"startTime":4428.986,"endTime":4430.687,"body":"What is the path that works best for you?"},{"startTime":4430.687,"endTime":4433.209,"body":"And maybe that's even different across different muscle groups."},{"startTime":4433.209,"endTime":4442.705,"body":"Like for what I'm finding right now is that my three times a week full body program is"},{"startTime":4433.209,"endTime":4442.705,"body":"working great for my upper body, but it hasn't been working so great for my lower body."},{"startTime":4442.705,"endTime":4451.781,"body":"And so I've made some changes where now I still do my three times a week upper body with"},{"startTime":4442.705,"endTime":4451.781,"body":"the super low volume with the higher frequency, but I'm now just sprinkling in leg"},{"startTime":4451.781,"endTime":4454.223,"body":"sessions with more volume every five days."},{"startTime":4454.223,"endTime":4456.575,"body":"So I'm not actually doing a three times a week full body program."},{"startTime":4456.575,"endTime":4459.014,"body":"I'm doing a three times a week upper body program."},{"startTime":4459.014,"endTime":4460.694,"body":"with a leg session every five days."},{"startTime":4460.694,"endTime":4464.854,"body":"And that's just kind of what I've realized is working for me at the moment."},{"startTime":4464.854,"endTime":4467.617,"body":"And so this is just a process that you need to figure"},{"startTime":4467.617,"endTime":4468.288,"body":"Definitely."},{"startTime":4468.288,"endTime":4473.066,"body":"How much time do you spend in a week across all activities?"},{"startTime":4473.288,"endTime":4474.551,"body":"What does the week look like?"},{"startTime":4474.551,"endTime":4475.481,"body":"That's a good question."},{"startTime":4475.481,"endTime":4476.091,"body":"I like that."},{"startTime":4476.091,"endTime":4484.294,"body":"uh So if we count walking, I spend about two to three hours a day on activities."},{"startTime":4484.754,"endTime":4494.157,"body":"If we don't count walking, I think it's quite a bit less because walking is slow and it's"},{"startTime":4484.754,"endTime":4494.157,"body":"time deficient, time inefficient."},{"startTime":4494.317,"endTime":4495.457,"body":"Yeah, okay."},{"startTime":4495.457,"endTime":4501.805,"body":"So I lift 30 to 45 minutes."},{"startTime":4501.827,"endTime":4503.848,"body":"call it four days a week with my current structure."},{"startTime":4503.848,"endTime":4508.302,"body":"So we would say about two hours, two and a half hours of lifting a week."},{"startTime":4508.302,"endTime":4512.575,"body":"And then I do about five to six hours of cardio a week."},{"startTime":4512.575,"endTime":4518.189,"body":"So that's call it eight hours of, of training between lifting and cardio."},{"startTime":4518.189,"endTime":4520.59,"body":"And then, yeah, I probably walk about an hour a day."},{"startTime":4520.59,"endTime":4530.728,"body":"So seven, 15, I'd say 15 ish hours a week of movement, counting walking and eight hours a"},{"startTime":4520.59,"endTime":4530.728,"body":"week if you don't count walking."},{"startTime":4530.728,"endTime":4539.302,"body":"feel like my answer is not really overly helpful because again, just to provide the"},{"startTime":4530.728,"endTime":4539.302,"body":"context, am four-ish weeks out of a pro qualifier context."},{"startTime":4539.302,"endTime":4542.683,"body":"It is the most time consuming part of my life."},{"startTime":4542.683,"endTime":4548.466,"body":"I would not call it my highest priority, but it's very, I need to provide that context,"},{"startTime":4542.683,"endTime":4548.466,"body":"right?"},{"startTime":4548.466,"endTime":4550.807,"body":"I don't do this when I'm not doing this."},{"startTime":4551.167,"endTime":4555.219,"body":"I have 40 minutes of walking in the morning, 40 minutes of walking in the evening."},{"startTime":4555.219,"endTime":4557.71,"body":"So that's what about."},{"startTime":4557.83,"endTime":4563.022,"body":"hour and a half almost and I do I do an extra like at least 10 minutes warm up cool down"},{"startTime":4557.83,"endTime":4563.022,"body":"at the gym."},{"startTime":4563.022,"endTime":4565.372,"body":"So let's call that an hour and a half there."},{"startTime":4565.372,"endTime":4572.074,"body":"I train from 90 minutes to two hours per day, although it's not 100 % training time."},{"startTime":4572.074,"endTime":4576.856,"body":"There's always like little things that I'm fixing at the gym or putting things back or"},{"startTime":4572.074,"endTime":4576.856,"body":"different things like that."},{"startTime":4576.856,"endTime":4577.806,"body":"I have my posing."},{"startTime":4577.806,"endTime":4580.247,"body":"So I'm at the gym for about two, two and a half hours per day."},{"startTime":4580.247,"endTime":4583.057,"body":"Add that to the hour and a half."},{"startTime":4583.057,"endTime":4585.629,"body":"That's what that's at four hours per day."},{"startTime":4585.629,"endTime":4586.126,"body":"yeah."},{"startTime":4586.126,"endTime":4589.367,"body":"And I would say that is that is pretty spot on."},{"startTime":4589.367,"endTime":4592.159,"body":"And I'm going to the gym seven days per week."},{"startTime":4592.159,"endTime":4593.509,"body":"I have five training days."},{"startTime":4593.509,"endTime":4595.88,"body":"do mobility cardio."},{"startTime":4595.88,"endTime":4600.342,"body":"I ride a bike for 15 minutes on my non-lift days and I do eight sets of abs."},{"startTime":4600.342,"endTime":4602.873,"body":"So not sustainable at all."},{"startTime":4602.873,"endTime":4603.893,"body":"Would not recommend it."},{"startTime":4603.893,"endTime":4607.735,"body":"But I'm trying to speed run a little bodybuilding career."},{"startTime":4607.735,"endTime":4609.696,"body":"So that's why it looks that way."},{"startTime":4609.696,"endTime":4615.118,"body":"And if I was not doing that, it would be less than 50 percent of that."},{"startTime":4615.118,"endTime":4615.476,"body":"So"},{"startTime":4615.476,"endTime":4616.736,"body":"Yeah, yeah."},{"startTime":4616.736,"endTime":4620.356,"body":"And 50 % of that is about more or less what I'm doing."},{"startTime":4620.356,"endTime":4622.796,"body":"So I would say we're kind of around the same."},{"startTime":4622.796,"endTime":4630.976,"body":"In reality, I might walk more than an hour a day on average, because yeah, I would say I"},{"startTime":4622.796,"endTime":4630.976,"body":"probably walk like an hour, 20 minutes a day on average."},{"startTime":4630.976,"endTime":4634.956,"body":"So maybe my thing is actually more like 16, 17 hours, something like that."},{"startTime":4634.956,"endTime":4643.556,"body":"But really only eight hours a week of stuff that I would consider zone two effort or"},{"startTime":4634.956,"endTime":4643.556,"body":"higher, where lifting would be considered higher than zone two effort."},{"startTime":4643.556,"endTime":4645.076,"body":"And then the other."},{"startTime":4645.076,"endTime":4646.95,"body":"10 hours are walking and stuff."},{"startTime":4646.95,"endTime":4649.405,"body":"So really only eight hours of actual training."},{"startTime":4649.405,"endTime":4651.328,"body":"Final two questions are for you, Brian."},{"startTime":4651.328,"endTime":4654.594,"body":"Best ways to improve running form for lifters."},{"startTime":4654.594,"endTime":4659.301,"body":"Improved cadence and GCT already."},{"startTime":4659.455,"endTime":4661.536,"body":"ground contact time."},{"startTime":4661.956,"endTime":4670.019,"body":"So in running, this is something I learned only like two or three years ago."},{"startTime":4670.379,"endTime":4676.861,"body":"The goal is to run at a cadence of approximately 180 steps a minute."},{"startTime":4677.302,"endTime":4682.264,"body":"So to provide context, I'm a bad runner."},{"startTime":4682.324,"endTime":4687.986,"body":"When I first started running, I have this like tracker on my watch that tells me what my"},{"startTime":4682.324,"endTime":4687.986,"body":"cadence is."},{"startTime":4688.07,"endTime":4695.71,"body":"And so I did a run and I went out, this is maybe a year ago and I ran it 149 steps a"},{"startTime":4688.07,"endTime":4695.71,"body":"minute."},{"startTime":4695.71,"endTime":4698.65,"body":"So 31 steps lower than what you're supposed to do."},{"startTime":4698.65,"endTime":4710.53,"body":"And as I continued running, I got up to a point where now about a year later I can run at"},{"startTime":4698.65,"endTime":4710.53,"body":"165 cadence, which is way better than 149."},{"startTime":4710.53,"endTime":4712.79,"body":"And it feels so much better on my body."},{"startTime":4712.79,"endTime":4718.096,"body":"Like when you have a slower running cadence, what that means is that you're reaching too"},{"startTime":4712.79,"endTime":4718.096,"body":"far out with your front foot."},{"startTime":4718.096,"endTime":4725.011,"body":"So you're essentially like putting a break on yourself every time you take a step that's"},{"startTime":4718.096,"endTime":4725.011,"body":"too long, you're having to break to kind of do the next step."},{"startTime":4725.091,"endTime":4731.395,"body":"And so if you watch people that are really good at running, it almost looks like they're"},{"startTime":4725.091,"endTime":4731.395,"body":"just like Peter Pan, like pitter pattering as they run."},{"startTime":4731.536,"endTime":4737.58,"body":"And uh that's how you get to the point where you have improved cadence, where you're"},{"startTime":4731.536,"endTime":4737.58,"body":"getting up to like 180 steps a minute."},{"startTime":4737.58,"endTime":4744.425,"body":"And by association, you're going to decrease your ground contact time as you increase your"},{"startTime":4737.58,"endTime":4744.425,"body":"cadence."},{"startTime":4744.425,"endTime":4746.616,"body":"They kind of work in that way."},{"startTime":4746.942,"endTime":4755.746,"body":"Um, so I've, I've recently gone out a few times and I've had a metronome in my ears at 180"},{"startTime":4746.942,"endTime":4755.746,"body":"a minute and trying to keep my feet at 180 as I run."},{"startTime":4755.746,"endTime":4758.327,"body":"I literally cannot do it."},{"startTime":4758.327,"endTime":4760.178,"body":"It is just so fast."},{"startTime":4760.178,"endTime":4765.17,"body":"And it's so many steps that I'm just not a good enough runner to actually do that."},{"startTime":4765.17,"endTime":4774.614,"body":"So, um, so I'm maybe not the right person to ask this question to, because I've been"},{"startTime":4765.17,"endTime":4774.614,"body":"trying to work on my running and I'm still not good at running, but I have improved it."},{"startTime":4774.936,"endTime":4782.642,"body":"And so yeah, to answer the question, I do think that improved cadence is, is probably the"},{"startTime":4774.936,"endTime":4782.642,"body":"number one thing that people can do to improve their running."},{"startTime":4782.642,"endTime":4786.275,"body":"I have a client right now who's been doing awesome with his cardio."},{"startTime":4786.356,"endTime":4787.717,"body":"And, he was also like me."},{"startTime":4787.717,"endTime":4789.538,"body":"He was kind of like a no cardio guy."},{"startTime":4789.538,"endTime":4792.15,"body":"And when he started running, he was also around the same cadence."},{"startTime":4792.15,"endTime":4795.123,"body":"I was at like one 50 and I've talked to him about this."},{"startTime":4795.123,"endTime":4798.105,"body":"And he's now at the point where he's running in the high one sixties."},{"startTime":4798.105,"endTime":4802.509,"body":"And he's like, it is an insane change in the productivity of my runs."},{"startTime":4802.509,"endTime":4804.196,"body":"He's like, not only are my runs."},{"startTime":4804.196,"endTime":4809.831,"body":"more effective, I'm getting like better results, I'm improving rapidly, but he's like, I"},{"startTime":4804.196,"endTime":4809.831,"body":"just feel good running."},{"startTime":4809.831,"endTime":4812.023,"body":"Like it's not a burden on my joints."},{"startTime":4812.023,"endTime":4819.84,"body":"It doesn't hurt because all these steps are like these little small teeny little things"},{"startTime":4812.023,"endTime":4819.84,"body":"that are directly under your center of mass every time you step."},{"startTime":4820.021,"endTime":4825.757,"body":"And so, yeah, I just, I think improving cadence is probably the best thing that you can do"},{"startTime":4820.021,"endTime":4825.757,"body":"to try and improve your running form."},{"startTime":4825.757,"endTime":4826.797,"body":"That's really cool."},{"startTime":4826.797,"endTime":4833.757,"body":"I definitely learned something new because you watch any of those like elite marathoners,"},{"startTime":4826.797,"endTime":4833.757,"body":"like the crazy people that set the world records and stuff."},{"startTime":4834.017,"endTime":4835.097,"body":"That's how they run."},{"startTime":4835.097,"endTime":4836.717,"body":"And I never really thought much of it."},{"startTime":4836.717,"endTime":4840.437,"body":"But the second you explain that, I was like, oh, I know what that is."},{"startTime":4840.437,"endTime":4845.037,"body":"Like I watched those people run like that, but I never knew that like that there was a"},{"startTime":4840.437,"endTime":4845.037,"body":"reason why."},{"startTime":4845.037,"endTime":4846.637,"body":"So that was cool to learn."},{"startTime":4847.117,"endTime":4852.857,"body":"OK, final question for you, Brian, what running workout type move the needle most for you?"},{"startTime":4852.857,"endTime":4855.509,"body":"Zone two threshold Hill, etc."},{"startTime":4855.857,"endTime":4860.938,"body":"Yeah, mean all of them, but the reality is that until you're a decent runner, you can't"},{"startTime":4855.857,"endTime":4860.938,"body":"even run in zone two."},{"startTime":4860.938,"endTime":4864.828,"body":"uh Like I consider myself to be a like."},{"startTime":4864.828,"endTime":4872.065,"body":"intermediate runner, like I'm definitely not a good runner, but I, I can run in zone two,"},{"startTime":4864.828,"endTime":4872.065,"body":"but it doesn't feel natural."},{"startTime":4872.065,"endTime":4879.243,"body":"Like my natural gate of what would be looked at and be like, wow, you, you actually look"},{"startTime":4872.065,"endTime":4879.243,"body":"like you run relatively well."},{"startTime":4879.243,"endTime":4887.611,"body":"I can't do that in zone two zone two uh ends up becoming like a shuffle almost because I"},{"startTime":4879.243,"endTime":4887.611,"body":"have to be running so slow to stay in zone two."},{"startTime":4887.611,"endTime":4888.883,"body":"uh"},{"startTime":4888.883,"endTime":4895.357,"body":"these numbers might not mean anything to people, but like I can run my first mile in zone"},{"startTime":4888.883,"endTime":4895.357,"body":"two at about 10, 10 and a half minutes."},{"startTime":4895.357,"endTime":4906.304,"body":"But then with cardiac drift, by the time I get to mile three or mile four, I'm running an"},{"startTime":4895.357,"endTime":4906.304,"body":"11 and a half or 12 minute mile just to stay in zone two."},{"startTime":4906.304,"endTime":4914.185,"body":"And so what I've realized is that that, that slow speed of 11 and a half or 12 minute"},{"startTime":4906.304,"endTime":4914.185,"body":"miles is so slow that my running form just falls apart."},{"startTime":4914.185,"endTime":4917.358,"body":"And if you film it, just doesn't even look like I'm running."},{"startTime":4917.358,"endTime":4919.189,"body":"looks like I'm shuffling along."},{"startTime":4919.21,"endTime":4925.725,"body":"And so I don't really think running in zone two is a great idea for people until you are a"},{"startTime":4919.21,"endTime":4925.725,"body":"good runner."},{"startTime":4925.725,"endTime":4928.517,"body":"Like you have to at least be good enough to be able to run."},{"startTime":4928.645,"endTime":4935.424,"body":"I don't know, maybe like a 10 minute mile is probably like a good estimate for being able"},{"startTime":4928.645,"endTime":4935.424,"body":"to keep decent running form while still running."},{"startTime":4935.424,"endTime":4937.666,"body":"And I just can't do that and stay in zone two."},{"startTime":4937.666,"endTime":4939.987,"body":"uh I think Hills."},{"startTime":4939.987,"endTime":4950.002,"body":"are probably the best tool you can use to improve your running because it forces you to"},{"startTime":4939.987,"endTime":4950.002,"body":"run quote properly in that being on the hill forces your feet to end up being underneath"},{"startTime":4950.002,"endTime":4956.545,"body":"your center of mass on each step and you end up staying in the forefoot as you run because"},{"startTime":4950.002,"endTime":4956.545,"body":"of the the grade of the hill."},{"startTime":4956.545,"endTime":4961.386,"body":"So running hills is absolutely 100 % can be the best way to improve your running form."},{"startTime":4961.727,"endTime":4966.879,"body":"As far as moving the needle on like your fitness from running."},{"startTime":4967.025,"endTime":4978.802,"body":"I think it's more of those threshold workouts where you're in that like zone three, zone"},{"startTime":4967.025,"endTime":4978.802,"body":"four, where you're able to implement quality running form because it's not too slow like"},{"startTime":4978.802,"endTime":4979.912,"body":"zone two."},{"startTime":4980.113,"endTime":4990.048,"body":"But the caution that you need to have when you're running in threshold is that you can"},{"startTime":4980.113,"endTime":4990.048,"body":"fatigue out pretty quickly and then your running form just turns into like a hot trash"},{"startTime":4990.048,"endTime":4990.959,"body":"sandwich."},{"startTime":4990.959,"endTime":4995.273,"body":"So I find when doing threshold work that it's best done as intervals."},{"startTime":4995.273,"endTime":5003.535,"body":"So I find about a minute is the most that I can really go and really maintain what I"},{"startTime":4995.273,"endTime":5003.535,"body":"consider to be really quality running form."},{"startTime":5003.535,"endTime":5006.216,"body":"And then I take a minute off where I'm just walking to recover."},{"startTime":5006.216,"endTime":5011.277,"body":"And then that allows me to kind of recuperate enough that I can do another minute with"},{"startTime":5006.216,"endTime":5011.277,"body":"really good running form."},{"startTime":5011.358,"endTime":5018.18,"body":"So I think you need to just kind of experiment with each of those and figure out which"},{"startTime":5011.358,"endTime":5018.18,"body":"ones you can keep good running form."},{"startTime":5018.18,"endTime":5019.59,"body":"So think about the prior question."},{"startTime":5019.59,"endTime":5023.691,"body":"What is your cadence at these different, um different."},{"startTime":5023.691,"endTime":5033.707,"body":"types of cardio that you're pursuing and what does your running form look like on each one"},{"startTime":5023.691,"endTime":5033.707,"body":"and then kind of being able to formulate some sort of, like I said, interval plan if"},{"startTime":5033.707,"endTime":5042.322,"body":"you're doing threshold, like minute on, minute off or something like that, where you can"},{"startTime":5033.707,"endTime":5042.322,"body":"maintain really good quality technique while continuing to work on your fitness through"},{"startTime":5042.322,"endTime":5043.194,"body":"those protocols."},{"startTime":5043.194,"endTime":5044.057,"body":"Wonderful."},{"startTime":5044.057,"endTime":5049.57,"body":"Obviously there's nothing I can add helpful on either of those, so I won't even pretend."},{"startTime":5050.033,"endTime":5050.946,"body":"Yeah, that's all we got."},{"startTime":5050.946,"endTime":5052.014,"body":"That was a great episode."},{"startTime":5052.014,"endTime":5055.315,"body":"Yeah, so it sounds like we'll be back in two weeks."},{"startTime":5055.315,"endTime":5059.576,"body":"I think we have an idea for that, but we'll solidify it when those weeks happen."},{"startTime":5059.576,"endTime":5067.898,"body":"And then I think we'll only get maybe two episodes recorded in July because then I leave"},{"startTime":5059.576,"endTime":5067.898,"body":"for Taiwan um and I'll be there for a little bit over a week."},{"startTime":5067.898,"endTime":5074.93,"body":"So um as always, guys, questions, concerns, those sorts of things, you can ping Brian or I"},{"startTime":5067.898,"endTime":5074.93,"body":"on Instagram."},{"startTime":5074.93,"endTime":5076.62,"body":"As always, thank you for listening."},{"startTime":5076.62,"endTime":5077.552,"body":"We'll talk to you soon."}]}