{"version":"1.0.0","segments":[{"startTime":25.01,"endTime":25.791,"body":"What's going on guys?"},{"startTime":25.791,"endTime":27.302,"body":"Happy Monday or Tuesday."},{"startTime":27.302,"endTime":29.323999999999998,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.323999999999998,"endTime":35.799,"body":"This is episode 207 and Brian and myself are talking determining volume needs."},{"startTime":35.799,"endTime":46.858000000000004,"body":"One of the most common topics in the space, but something that is often bastardized or"},{"startTime":35.799,"endTime":46.858000000000004,"body":"lacking the proper context from a place of Brian and I's standpoint."},{"startTime":46.858000000000004,"endTime":52.795,"body":"And very much so like we like to talk about this episode is full of context and nuance to"},{"startTime":46.858000000000004,"endTime":52.795,"body":"help you in determining what"},{"startTime":52.795,"endTime":61.726,"body":"big facets are going to be the most important decision makers for you and yourself in"},{"startTime":52.795,"endTime":61.726,"body":"determining your volume needs currently and then potentially as your training age and"},{"startTime":61.726,"endTime":63.648,"body":"training career goes on."},{"startTime":63.648,"endTime":69.925,"body":"Before we dive into the nuts and bolts of today's episode, always, Brian, can you kick us"},{"startTime":63.648,"endTime":69.925,"body":"off with some updates, please?"},{"startTime":69.926,"endTime":77.531,"body":"Yeah, so my first update is kind of a follow up to the last episode that we did two weeks"},{"startTime":69.926,"endTime":77.531,"body":"ago, which was on the bro split."},{"startTime":77.531,"endTime":85.457,"body":"And I kind of fantasized about starting this up again and what that would mean and whether"},{"startTime":77.531,"endTime":85.457,"body":"it's optimal and all of these different things."},{"startTime":85.457,"endTime":90.26,"body":"So if you're interested in that, go back and check out the episode from last week or two"},{"startTime":85.457,"endTime":90.26,"body":"weeks ago."},{"startTime":90.26,"endTime":91.381,"body":"I think it was quite good."},{"startTime":91.381,"endTime":97.866,"body":"uh My story is that as soon as that episode ended, I started my bro split that day."},{"startTime":97.866,"endTime":98.538,"body":"So."},{"startTime":98.538,"endTime":101.258,"body":"It just tickled my fancy as we talked about it."},{"startTime":101.258,"endTime":108.998,"body":"And for all the reasons I listed, like being in the middle of winter, doing less cardio,"},{"startTime":101.258,"endTime":108.998,"body":"it's cold out, blah, blah, blah, all these things."},{"startTime":108.998,"endTime":110.758,"body":"I decided to start it."},{"startTime":110.758,"endTime":114.757,"body":"So now as of today, I'm exactly two weeks into my bro split."},{"startTime":114.757,"endTime":124.826,"body":"I've trained 13 out of 14 days, which was kind of my intention with this is mostly having,"},{"startTime":114.757,"endTime":124.826,"body":"you know, one muscle group a day, training mostly every day."},{"startTime":124.826,"endTime":127.539,"body":"splitting up hams and quads into separate days."},{"startTime":127.539,"endTime":130.27100000000002,"body":"The only day that has two muscle groups is arm day."},{"startTime":130.27100000000002,"endTime":141.372,"body":"um But of course, as I discussed, I did it in an intelligent way where there's crossover"},{"startTime":130.27100000000002,"endTime":141.372,"body":"muscle group stimulus, know, arm day gets dips and pull ups on it or push ups and pull"},{"startTime":141.372,"endTime":142.022,"body":"ups, whatever."},{"startTime":142.022,"endTime":146.046,"body":"um Shoulder day has some upper chest in there."},{"startTime":146.418,"endTime":148.079,"body":"It also has some rear delts."},{"startTime":148.079,"endTime":157.401,"body":"So you're getting back hit again a second time then you have back again on arm day So"},{"startTime":148.079,"endTime":157.401,"body":"basically every upper body muscle group is getting hit it three times a week at a minimum"},{"startTime":157.401,"endTime":167.164,"body":"Across the various upper body days and it's really just hams and quads that are only"},{"startTime":157.401,"endTime":167.164,"body":"getting once a week stimulus Which is great for me anyway as I've found that those muscles"},{"startTime":167.164,"endTime":175.536,"body":"tend to respond to these slightly lower frequencies But the the really interesting thing"},{"startTime":167.164,"endTime":175.536,"body":"and the thing I've really enjoyed the most about the bro split"},{"startTime":175.536,"endTime":176.877,"body":"is how short the sessions are."},{"startTime":176.877,"endTime":183.972,"body":"And that was kind of my big calling card as I was discussing it is I can keep these"},{"startTime":176.877,"endTime":183.972,"body":"sessions under 40 minutes each."},{"startTime":183.972,"endTime":186.614,"body":"And so I've been timing every single one of them."},{"startTime":186.614,"endTime":195.891,"body":"And from the moment I start my first warm up set, I start the timer and every single"},{"startTime":186.614,"endTime":195.891,"body":"workout, all 13 of them have managed to be under 40 minutes."},{"startTime":195.891,"endTime":200.144,"body":"They've been 35 to 39 minutes basically."},{"startTime":200.144,"endTime":203.166,"body":"uh so the crazy thing is that"},{"startTime":203.166,"endTime":214.536,"body":"The amount of volume that I'm actually doing across the week is higher than when I was"},{"startTime":203.166,"endTime":214.536,"body":"training three times a week on my lower upper lower and then upper lower upper type thing."},{"startTime":214.536,"endTime":217.698,"body":"Those sessions were taking 60 to 75 minutes."},{"startTime":217.698,"endTime":219.959,"body":"I was super crushed by the end."},{"startTime":220.14,"endTime":230.529,"body":"And uh these sessions being under 40 minutes with just one muscle group, I'm doing between"},{"startTime":220.14,"endTime":230.529,"body":"six to eight working sets for a muscle group in a session."},{"startTime":230.889,"endTime":232.13,"body":"And uh"},{"startTime":232.35,"endTime":243.418,"body":"When you look at the total volume across the week, my volume is essentially at least one"},{"startTime":232.35,"endTime":243.418,"body":"and a half timed, if not two timed for some muscle groups."},{"startTime":243.418,"endTime":251.183,"body":"volume is essentially doubled uh and yet every session feels subjectively so much easier."},{"startTime":251.183,"endTime":256.327,"body":"uh Systemically, I just feel like there's almost no fatigue."},{"startTime":256.327,"endTime":259.369,"body":"Of course, you get a little of that on the hamstring and the quad day."},{"startTime":259.369,"endTime":260.84299999999996,"body":"I mean, those are hard days."},{"startTime":260.84299999999996,"endTime":263.906,"body":"you do six to eight hard working sets of those muscle groups."},{"startTime":263.906,"endTime":267.209,"body":"But for the most part, I'm barely breaking a sweat."},{"startTime":267.209,"endTime":281.762,"body":"ah It's just been such a revelation to go through workouts and feel motivated to start"},{"startTime":267.209,"endTime":281.762,"body":"them, not intimidated by them, and then finish the workout and just feel so good coming"},{"startTime":281.762,"endTime":282.283,"body":"out of it."},{"startTime":282.283,"endTime":285.886,"body":"uh Soreness has been insane."},{"startTime":285.886,"endTime":293.988,"body":"It's like I thought the soreness would get better the second week with repeated bout"},{"startTime":285.886,"endTime":293.988,"body":"effect doing the same movements and all that stuff but still getting like sore for three"},{"startTime":293.988,"endTime":304.771,"body":"plus days after sessions and um I've been able to increase loads despite basically taking"},{"startTime":293.988,"endTime":304.771,"body":"everything to failure or zero to one RIR."},{"startTime":304.771,"endTime":310.933,"body":"I've been able to increase loads or reps every week um and I've been enjoying it."},{"startTime":310.933,"endTime":314.814,"body":"I can't say for sure that this is something I'm going to continue enjoying for"},{"startTime":314.922,"endTime":318.494,"body":"12 weeks or something, but that's not my plan."},{"startTime":318.494,"endTime":326.717,"body":"My plan is literally to do this until it gets warm enough that I can start biking again"},{"startTime":318.494,"endTime":326.717,"body":"and then switching back to probably a three times a week up or lower type thing."},{"startTime":326.717,"endTime":329.109,"body":"So it's been really nice."},{"startTime":329.109,"endTime":334.371,"body":"It may be something I just continue to do this time of year throughout."},{"startTime":334.371,"endTime":341.436,"body":"And really the only drawback has been that because I have this mindset where I really like"},{"startTime":334.371,"endTime":341.436,"body":"going."},{"startTime":341.436,"endTime":345.808,"body":"into my day feeling as if I just have one hard thing to do every day."},{"startTime":345.888,"endTime":354.313,"body":"I've been kind of not doing as much cardio as I had in the past, which, which again, I"},{"startTime":345.888,"endTime":354.313,"body":"think is fine, the time of year that we're at."},{"startTime":354.313,"endTime":363.177,"body":"But ah I've been averaging only two cardio sessions a week, usually one kind of slower"},{"startTime":354.313,"endTime":363.177,"body":"zone two and one harder kind of interval thing."},{"startTime":363.398,"endTime":368.593,"body":"And uh that's really the only downside, but it's it is it has been really nice."},{"startTime":368.593,"endTime":371.591,"body":"You know, I've been getting a bunch of steps in, I've been walking a lot."},{"startTime":371.591,"endTime":373.725,"body":"and then hitting these really intense short sessions."},{"startTime":373.725,"endTime":376.319,"body":"So a huge fan of it so far."},{"startTime":376.601,"endTime":379.145,"body":"And uh that's really all I got on Bro Split."},{"startTime":379.145,"endTime":382.551,"body":"have one more quick update, but let's see what's going on with you."},{"startTime":382.552,"endTime":384.461,"body":"I'll talk about my training update."},{"startTime":384.688,"endTime":387.669,"body":"as well since we were with yours training."},{"startTime":387.669,"endTime":393.991,"body":"I've slid from my upper lower and I think I said this last week."},{"startTime":393.991,"endTime":398.952,"body":"I started getting kind of afraid of the loads because I was doing a lot."},{"startTime":398.952,"endTime":402.844,"body":"I was saying, hey, I'm going to just go up or lower, you four times per week training."},{"startTime":402.844,"endTime":410.836,"body":"I'm to do one hard set to failure in like the seven to like 12 rep range depending on"},{"startTime":402.844,"endTime":410.836,"body":"exercise."},{"startTime":410.836,"endTime":413.717,"body":"And it started getting really brutal."},{"startTime":413.777,"endTime":414.106,"body":"And"},{"startTime":414.106,"endTime":417.166,"body":"especially in the lower days, I would be like, fuck,"},{"startTime":417.284,"endTime":428.639,"body":"I don't like I have to jump in the leg extension and stuff now and it's just so gnarly and"},{"startTime":417.284,"endTime":428.639,"body":"in like on my quad day I would literally my first lower session I have one like hard"},{"startTime":428.639,"endTime":439.964,"body":"working set on the leg extension and one on the pendulum and they were burying me I"},{"startTime":428.639,"endTime":439.964,"body":"actually got pinned on the pendulum last week for the first time um and I mean I would"},{"startTime":439.964,"endTime":447.21,"body":"feel like literally defeated after it so was like I don't know if I want to do this"},{"startTime":439.964,"endTime":447.21,"body":"anymore because like the load the loading was just getting real"},{"startTime":447.21,"endTime":459.54,"body":"really heavy and and and to my legs were literally exploding so I was like I don't I just"},{"startTime":447.21,"endTime":459.54,"body":"don't really need this right now so I moved back to a little bit of a push pull legs which"},{"startTime":459.54,"endTime":469.568,"body":"always gravitate back to push pull legs because it's what I love I just really love"},{"startTime":459.54,"endTime":469.568,"body":"training in that way and then what I'm gonna do is a push pull legs upper lower uh"},{"startTime":470.07,"endTime":471.774,"body":"Yeah, push pull legs up or lower."},{"startTime":471.774,"endTime":473.001,"body":"um"},{"startTime":473.001,"endTime":479.243,"body":"and then I'll just put some extra delt work on my lower and my second lower is going to be"},{"startTime":473.001,"endTime":479.243,"body":"really low volume."},{"startTime":479.243,"endTime":486.676,"body":"I'll do like two sets of like one and one half reps on the leg extension just to try and"},{"startTime":479.243,"endTime":486.676,"body":"get a much just more stimulus into the VMO."},{"startTime":486.676,"endTime":488.367,"body":"Like that's the only part of my legs."},{"startTime":488.367,"endTime":492.528,"body":"really hasn't like it's still pretty lagging relative to the rest of my legs."},{"startTime":492.528,"endTime":494.789,"body":"um And then some hamstring curls."},{"startTime":494.789,"endTime":496.73,"body":"I'm not going to do any like hip hinging or anything."},{"startTime":496.73,"endTime":501.932,"body":"I just don't need the muscle there in full transparency and then I'll delts."},{"startTime":502.514,"endTime":505.722,"body":"on that because you can never have too much lateral delt."},{"startTime":505.723,"endTime":507.046,"body":"Yeah, yeah, that's cool."},{"startTime":507.046,"endTime":513.054,"body":"So you're back to kind of training five days a week from what was, guess, four if you were"},{"startTime":507.046,"endTime":513.054,"body":"doing like upper lower, upper low."},{"startTime":513.054,"endTime":513.7149999999999,"body":"Exactly."},{"startTime":513.7149999999999,"endTime":514.565,"body":"Five days per week."},{"startTime":514.565,"endTime":520.9739999999999,"body":"And then I have two card to like zone two sessions in and then my second zone two session"},{"startTime":514.565,"endTime":520.9739999999999,"body":"on Sunday."},{"startTime":520.9739999999999,"endTime":530.252,"body":"I put in some like not insane intervals like intervals at like 70 % so I could get my"},{"startTime":520.9739999999999,"endTime":530.252,"body":"heart rate up."},{"startTime":530.252,"endTime":531.1220000000001,"body":"I'm breathing heavy."},{"startTime":531.1220000000001,"endTime":542.52,"body":"I'm sweating but I'm not like dying and getting that like CNS fried feeling like when I do"},{"startTime":531.1220000000001,"endTime":542.52,"body":"the bike sprints because it just became seemingly counterproductive or I would feel so"},{"startTime":542.52,"endTime":543.88,"body":"horrible afterwards."},{"startTime":543.88,"endTime":544.72,"body":"couldn't do anything."},{"startTime":544.72,"endTime":546.02,"body":"I couldn't work."},{"startTime":546.02,"endTime":548.64,"body":"So I was like, what is this doing for me?"},{"startTime":548.64,"endTime":550.96,"body":"I feel absolutely it's the hardest session of the week."},{"startTime":550.96,"endTime":554.14,"body":"And I feel it's whatever it is eight minutes long."},{"startTime":554.14,"endTime":557.66,"body":"And I feel like I literally got kicked in the face."},{"startTime":557.661,"endTime":560.421,"body":"was like, I'm just gonna scale it back and I'll add four extra rounds."},{"startTime":560.421,"endTime":561.475,"body":"So I did."},{"startTime":561.475,"endTime":563.375,"body":"12 rounds instead of eight."},{"startTime":563.375,"endTime":568.4,"body":"I do that first and then I go hop on the stair climber for like 30 minutes at a super low"},{"startTime":563.375,"endTime":568.4,"body":"pace."},{"startTime":568.681,"endTime":571.023,"body":"And that's just like really chill."},{"startTime":571.023,"endTime":571.974,"body":"I do enjoy that."},{"startTime":571.974,"endTime":578.709,"body":"So it feels like productive, healthy cardio, not like hanging on for dear life cardio."},{"startTime":578.852,"endTime":579.232,"body":"Yeah."},{"startTime":579.232,"endTime":580.373,"body":"Yeah."},{"startTime":580.373,"endTime":592.318,"body":"When you do your squat pattern movements, are you going all the way to the bottom, know,"},{"startTime":580.373,"endTime":592.318,"body":"spreading the knees, external rotation, getting asked to the, to the ankles, or are you"},{"startTime":592.338,"endTime":603.103,"body":"being a little more discerning or cognizant of your range of motion to stop at, know,"},{"startTime":592.338,"endTime":603.103,"body":"where the point is where the quads are maximized or like how, how are you approaching your"},{"startTime":603.103,"endTime":605.294,"body":"squat style movements with execution?"},{"startTime":605.295,"endTime":605.893,"body":"I'm not."},{"startTime":605.893,"endTime":609.384,"body":"like drastically trying to point my knees super far wide."},{"startTime":609.384,"endTime":620.049,"body":"um But my stance has gotten I would say a little bit more wider naturally as my body mass"},{"startTime":609.384,"endTime":620.049,"body":"has grown because I just kind of have to to make space."},{"startTime":620.049,"endTime":624.991,"body":"um I try and keep a lot of I have a problem pronating."},{"startTime":625.211,"endTime":626.692,"body":"just naturally don't pronate well."},{"startTime":626.692,"endTime":631.134,"body":"So now I really try and pronate and keep like equal foot pressure especially on the big"},{"startTime":626.692,"endTime":631.134,"body":"toes."},{"startTime":631.134,"endTime":634.755,"body":"So my knees do end up going out a little bit but I'm not trying to like shove them out."},{"startTime":634.755,"endTime":636.089,"body":"um"},{"startTime":636.089,"endTime":648.282,"body":"my squat pattern is very adductor dominant, but even with trying to push the knees out and"},{"startTime":636.089,"endTime":648.282,"body":"stuff, but no, I'm going as deep as I possibly can with keeping my knees forward still."},{"startTime":649.224,"endTime":649.761,"body":"Yeah."},{"startTime":649.761,"endTime":659.074,"body":"I made when starting this bro split after consuming some material on YouTube from a guy"},{"startTime":649.761,"endTime":659.074,"body":"named Jonathan Warren, which I actually think might be an interesting cat to get on the"},{"startTime":659.074,"endTime":659.904,"body":"podcast."},{"startTime":659.904,"endTime":672.138,"body":"He has some, really cool videos on biomechanics that kind of talk about how squat patterns"},{"startTime":659.904,"endTime":672.138,"body":"need to focus more on kind of internal rotation as you descend, not that the knees are"},{"startTime":672.138,"endTime":673.256,"body":"coming in."},{"startTime":673.256,"endTime":683.285,"body":"but that the pressure in the foot is shifting from the outside of the foot to kind of the"},{"startTime":673.256,"endTime":683.285,"body":"big toe as you descend down, keeping the knees more in line in a way of like avoiding"},{"startTime":683.285,"endTime":689.39,"body":"external rotation where the knees spread out, which then engages the adductors and engages"},{"startTime":683.285,"endTime":689.39,"body":"the glutes more."},{"startTime":689.451,"endTime":699.398,"body":"And I was incredibly surprised to find out that the amount of weights that I'm using on my"},{"startTime":689.451,"endTime":699.398,"body":"pendulum and my other squat style movements are about two thirds."},{"startTime":699.398,"endTime":705.633,"body":"of what I use when I'm able to go all the way to the bottom, externally rotate, use my"},{"startTime":699.398,"endTime":705.633,"body":"adductors, use my glutes."},{"startTime":705.633,"endTime":715.751,"body":"And so simply by keeping the knees narrower and cutting depth at the bottom, actually"},{"startTime":705.633,"endTime":715.751,"body":"doing less range of motion, the loads I'm using have dropped significantly and the"},{"startTime":715.751,"endTime":718.744,"body":"movement is way more quad dominant."},{"startTime":718.744,"endTime":729.512,"body":"ah So I've found that like really enlightening and interesting to note how much of a"},{"startTime":718.744,"endTime":729.512,"body":"challenge that is and how it kind of changes the stimulus to the, to the quads."},{"startTime":729.512,"endTime":730.493,"body":"quite a bit."},{"startTime":730.493,"endTime":740.041,"body":"And then similarly, he has another video where he talks about how in chest pressing, you"},{"startTime":730.493,"endTime":740.041,"body":"don't want to go all the way down until you know, your elbows drop super low, because most"},{"startTime":740.041,"endTime":742.464,"body":"of that is shifting tension into the front delts."},{"startTime":742.464,"endTime":751.041,"body":"So he's talking about stopping your chest pressing where your triceps are essentially"},{"startTime":742.464,"endTime":751.041,"body":"parallel to the ground, which again, is a significantly shorter range of motion on the"},{"startTime":751.041,"endTime":756.826,"body":"chest than I'd be getting by kind of dropping all the way down and getting a little bit of"},{"startTime":751.041,"endTime":756.826,"body":"that stretch reflex out of the bottom."},{"startTime":756.882,"endTime":762.921,"body":"And once again, I feel like my loads have dropped a little bit in that regard too, despite"},{"startTime":756.882,"endTime":762.921,"body":"shortening range of motion."},{"startTime":762.921,"endTime":764.754,"body":"ah So that's been really interesting."},{"startTime":764.754,"endTime":767.918,"body":"think maybe I'll reach out to him and see if we can get him on the pod at some point."},{"startTime":768.154,"endTime":769.027,"body":"That would be really cool."},{"startTime":769.027,"endTime":772.97,"body":"because I used to squat that way, because that's what felt normal to me."},{"startTime":772.97,"endTime":773.851,"body":"And then."},{"startTime":774.77,"endTime":776.541,"body":"Maybe about it was maybe about a year ago."},{"startTime":776.541,"endTime":785.875,"body":"Actually I started getting like knee pain where I've never had knee pain and I reached out"},{"startTime":776.541,"endTime":785.875,"body":"to Baxter who's like, you know, we've had on the podcast He's he's one of I one of the"},{"startTime":785.875,"endTime":794.279,"body":"best people that I found in terms of communicating these things and I just like hired him"},{"startTime":785.875,"endTime":794.279,"body":"for like a Physio session and he had me do all these like drills and stuff and take all"},{"startTime":794.279,"endTime":803.983,"body":"these videos and he was basically like yeah You can't pronate so your knees have to go out"},{"startTime":794.279,"endTime":803.983,"body":"like that because you don't have this so He helped me work on a lot of things and now I'm"},{"startTime":803.983,"endTime":804.445,"body":"like very"},{"startTime":804.445,"endTime":816.969,"body":"conscious of trying to put my knees just kind of right over not really push them out and I"},{"startTime":804.445,"endTime":816.969,"body":"mean it's changed the quad activation I get and stuff like like crazy um and like I mean"},{"startTime":816.969,"endTime":828.262,"body":"my quads have absolutely exploded it is silly how big they've gotten um of course not not"},{"startTime":816.969,"endTime":828.262,"body":"the VMO the point that the fucking one that I the most but you know I'll take what I can"},{"startTime":828.262,"endTime":833.944,"body":"get but yeah it's been it's been in like in squatting and stuff I finally feel that like"},{"startTime":834.061,"endTime":845.886,"body":"that massive quad stimulus and I get like a gnarly quad pump from squat pattern movements"},{"startTime":834.061,"endTime":845.886,"body":"and stuff when I never did before because I was just kind of mechanically disadvantaging"},{"startTime":845.886,"endTime":849.088,"body":"myself with the positions I would force my body into."},{"startTime":849.202,"endTime":850.892,"body":"Yeah, yeah, I feel similarly as well."},{"startTime":850.892,"endTime":852.373,"body":"uh All right, cool."},{"startTime":852.373,"endTime":855.794,"body":"So my uh my next update is just on TRT."},{"startTime":855.794,"endTime":859.695,"body":"So it's January 20th today, I think."},{"startTime":859.755,"endTime":861.712,"body":"And I'm just over."},{"startTime":861.712,"endTime":864.986,"body":"I officially my first proper injection was December 22nd."},{"startTime":864.986,"endTime":868.337,"body":"So I'm about four weeks in at this point."},{"startTime":868.657,"endTime":870.078,"body":"I'm in my fifth week."},{"startTime":870.078,"endTime":874.699,"body":"I just did my first injection of quote the fifth the fifth week or whatever."},{"startTime":874.899,"endTime":877.83,"body":"And it's I think I think I'm feeling some stuff."},{"startTime":877.83,"endTime":879.092,"body":"I wouldn't say that it's"},{"startTime":879.092,"endTime":886.432,"body":"like overpowering noticing that, you know, oh my God, my energy, my motivation is so much"},{"startTime":879.092,"endTime":886.432,"body":"better or any of these things."},{"startTime":886.432,"endTime":897.332,"body":"Um, but I do certainly, as I mentioned in the prior episode, notice like a little bit of"},{"startTime":886.432,"endTime":897.332,"body":"an increase in libido and, the last two nights of sleep have been the best two nights I've"},{"startTime":897.332,"endTime":898.792,"body":"had in a long time."},{"startTime":898.792,"endTime":903.412,"body":"I, I pretty much average like an 87, 88 on the sleep score."},{"startTime":903.412,"endTime":906.992,"body":"And the last two nights were a 99 and a 97."},{"startTime":907.22,"endTime":909.561,"body":"uh which for me is like insane."},{"startTime":909.561,"endTime":916.684,"body":"was like, you know, two hours of Ram, an hour of deep with only 18 minutes awake or"},{"startTime":909.561,"endTime":916.684,"body":"something along those lines."},{"startTime":916.724,"endTime":921.626,"body":"And, and so I don't know if that's the result of the TRT finally coming in."},{"startTime":921.626,"endTime":930.61,"body":"What I had learned was that TRT actually kind of negatively affects your sleep in the"},{"startTime":921.626,"endTime":930.61,"body":"early stages as your body kind of regulates new hormone patterns and stuff like that."},{"startTime":930.61,"endTime":936.644,"body":"And then it's supposed to potentially increase sleep quality once your body kind of"},{"startTime":930.61,"endTime":936.644,"body":"regulates it."},{"startTime":936.644,"endTime":945.108,"body":"And another thing I've noticed, I don't know if I was complaining about this in our last"},{"startTime":936.644,"endTime":945.108,"body":"episode or not, but for the first four weeks I was doing it really until the last few"},{"startTime":945.108,"endTime":953.871,"body":"days, my heart rate, my resting heart rate was up like seven or eight beats and my heart"},{"startTime":945.108,"endTime":953.871,"body":"rate variability was down like 10%."},{"startTime":953.871,"endTime":955.522,"body":"And I was starting to kind of freak out about it."},{"startTime":955.522,"endTime":956.672,"body":"was like, what's wrong?"},{"startTime":956.672,"endTime":965.576,"body":"why, why am I, I've had, I have metrics for almost a decade of resting heart rate and HRV"},{"startTime":956.672,"endTime":965.576,"body":"that have been pretty consistent across the board."},{"startTime":965.576,"endTime":971.218,"body":"So to see this like month long drop in these two metrics was pretty disconcerting to me."},{"startTime":971.439,"endTime":977.321,"body":"But again, now that I've gotten these two really great nights of sleep, my resting heart"},{"startTime":971.439,"endTime":977.321,"body":"rate is back down to like the low forties."},{"startTime":977.321,"endTime":981.402,"body":"My HRV is back up to these insane numbers that I'm used to seeing."},{"startTime":981.563,"endTime":986.625,"body":"And ah I think everything's beginning to finally kind of turn in the right direction."},{"startTime":986.625,"endTime":993.628,"body":"So ah I'll continue to give updates on this, but what I've heard is that around the six"},{"startTime":986.625,"endTime":993.628,"body":"week mark is when the magic starts to happen."},{"startTime":993.628,"endTime":994.418,"body":"So."},{"startTime":994.736,"endTime":999.14,"body":"In the next week or two, hopefully we'll start to notice some really tangible things with"},{"startTime":994.736,"endTime":999.14,"body":"that."},{"startTime":999.141,"endTime":1008.396,"body":"Yeah, and it's like a slow build to that I would say there's there's someone someone that"},{"startTime":999.141,"endTime":1008.396,"body":"maybe could be cool to have on the podcast if he still does podcast appearances in the"},{"startTime":1008.396,"endTime":1008.746,"body":"future."},{"startTime":1008.746,"endTime":1016.48,"body":"There's a guy named Dave Lee who really speaks around TRT at a much different lens than"},{"startTime":1008.746,"endTime":1016.48,"body":"many people do."},{"startTime":1016.48,"endTime":1021.423,"body":"He speaks about it much more from like a psychological kind of standpoint and how it."},{"startTime":1021.915,"endTime":1026.219,"body":"It's like a little, like if your life is moving in like this trajectory, right?"},{"startTime":1026.219,"endTime":1031.304,"body":"And then like you put the TRT in and it just like slightly changes the angle a little bit."},{"startTime":1031.304,"endTime":1040.723,"body":"But then like months and months go by and that little angle change now like deviates"},{"startTime":1031.304,"endTime":1040.723,"body":"pretty far away and it becomes like compounding decisions over time."},{"startTime":1040.723,"endTime":1041.684,"body":"Like he spoke about it though."},{"startTime":1041.684,"endTime":1043.0349999999999,"body":"It's really, really cool."},{"startTime":1043.0349999999999,"endTime":1046.397,"body":"It made me think really kind of retrospectively."},{"startTime":1046.3980000000001,"endTime":1056.43,"body":"around a lot of the things that had changed like with with my own, you know, approach"},{"startTime":1046.3980000000001,"endTime":1056.43,"body":"mentally and things over the past really like 15 months, I would say about are sorry, 18"},{"startTime":1056.43,"endTime":1057.371,"body":"not 15."},{"startTime":1057.371,"endTime":1066.2,"body":"But um yeah, I will be really interesting to see like the the sad of six to 12 is where"},{"startTime":1057.371,"endTime":1066.2,"body":"you might start noted because a lot a lot of the early things are just"},{"startTime":1066.529,"endTime":1077.009,"body":"Estrogens high and libido comes strangely like ramping back at a different time or"},{"startTime":1066.529,"endTime":1077.009,"body":"something like that Or you might get one training sessions or you get like this gnarly"},{"startTime":1077.009,"endTime":1087.18,"body":"quad pump that turns out not to be fun and but then you get all these like little micro"},{"startTime":1077.009,"endTime":1087.18,"body":"things that kind of Compound over time which is pretty cool that I have found"},{"startTime":1087.18,"endTime":1087.541,"body":"cool."},{"startTime":1087.541,"endTime":1088.442,"body":"Well, I look forward to that."},{"startTime":1088.442,"endTime":1092.967,"body":"And then I have my first blood work post TRT scheduled for February 2nd."},{"startTime":1092.967,"endTime":1101.135,"body":"So hopefully by, you know, February 9th or the 16th or whenever blood work comes back, we"},{"startTime":1092.967,"endTime":1101.135,"body":"can kind of go over that briefly on the pod as well."},{"startTime":1101.136,"endTime":1109.77,"body":"Yeah, what I would do is ask your doctor what's cadence or what day that they want you to"},{"startTime":1101.136,"endTime":1109.77,"body":"take the blood work."},{"startTime":1109.771,"endTime":1112.344,"body":"Relative to your administration schedule."},{"startTime":1112.344,"endTime":1116.023,"body":"the six week mark is what he said, so he seemed fine with February 2nd."},{"startTime":1116.024,"endTime":1121.796,"body":"Okay, because what you don't want to do is like inject the day before your blood work"},{"startTime":1116.024,"endTime":1121.796,"body":"because then you're going to catch a peak."},{"startTime":1121.797,"endTime":1130.357,"body":"Yeah, I mean, given that I'm doing it every three or four days, doesn't I mean, I would I"},{"startTime":1121.797,"endTime":1130.357,"body":"would assume if it's done every three or four days that it's like kind of just a mostly a"},{"startTime":1130.357,"endTime":1131.837,"body":"sustainable level across."},{"startTime":1131.837,"endTime":1132.197,"body":"don't know."},{"startTime":1132.197,"endTime":1133.477,"body":"I guess I'll learn."},{"startTime":1134.237,"endTime":1135.8,"body":"OK, OK."},{"startTime":1135.8,"endTime":1137.54,"body":"I've just had clients do it."},{"startTime":1137.54,"endTime":1138.34,"body":"They like that."},{"startTime":1138.34,"endTime":1143.9,"body":"Let's say they get labs done on Wednesday and their numbers come back like super high."},{"startTime":1143.901,"endTime":1152.401,"body":"Like like over 1500 and they're just running like you 130 or 120 and like well when did"},{"startTime":1143.901,"endTime":1152.401,"body":"you when was your last administration the day before."},{"startTime":1152.681,"endTime":1157.121,"body":"So yeah just just ask what what they want because some doctors want to catch a trough."},{"startTime":1157.121,"endTime":1158.761,"body":"Others want it to be that kind of mid."},{"startTime":1158.761,"endTime":1160.922,"body":"So just just ask for clarification."},{"startTime":1160.922,"endTime":1165.553,"body":"right, well, February 2nd is a Monday and I usually inject on Sundays and Wednesdays."},{"startTime":1165.553,"endTime":1168.497,"body":"So I'll see, maybe I'll move it to a Tuesday."},{"startTime":1168.782,"endTime":1170.475,"body":"Yeah."},{"startTime":1170.475,"endTime":1172.979,"body":"And then the other, the only final update is undefeated."},{"startTime":1172.979,"endTime":1178.487,"body":"The, gym that I'm a partner in here in Bali is, is really picking up."},{"startTime":1178.487,"endTime":1184.014,"body":"It's been really, really cool lately to see tons of people coming in, training hard,"},{"startTime":1178.487,"endTime":1184.014,"body":"getting after it."},{"startTime":1184.047,"endTime":1193.101,"body":"ah Most of the people putting their weights away that is like the one little kind of"},{"startTime":1184.047,"endTime":1193.101,"body":"dagger to me where I'm like going to leave and I see a machine with all the weights left"},{"startTime":1193.101,"endTime":1193.341,"body":"on it."},{"startTime":1193.341,"endTime":1196.393,"body":"So I'll like circle back and put them back and stuff."},{"startTime":1196.393,"endTime":1197.653,"body":"things are going pretty cool."},{"startTime":1197.653,"endTime":1208.328,"body":"Lots of people really really like it and it's been it's been cool to just kind of like sit"},{"startTime":1197.653,"endTime":1208.328,"body":"back and see you know the other day I was in there uh Saturday I believe and there was"},{"startTime":1208.328,"endTime":1214.094,"body":"like I counted 26 people up on the gym at this at the same time training and not too"},{"startTime":1214.094,"endTime":1219.718,"body":"long ago, was like, it was me and Jackson up there, like the only two motherfuckers in the"},{"startTime":1214.094,"endTime":1219.718,"body":"place."},{"startTime":1219.718,"endTime":1226.482,"body":"So it's been cool that like the word is getting out and it's the type of people that we"},{"startTime":1219.718,"endTime":1226.482,"body":"want in there and it's been really cool."},{"startTime":1226.88,"endTime":1232.575,"body":"Yeah, so how many of the 26 when you look around would you say are like properly jacked?"},{"startTime":1232.576,"endTime":1233.667,"body":"A quarter."},{"startTime":1234.949,"endTime":1237.592,"body":"Yeah, I mean, it really depends."},{"startTime":1237.592,"endTime":1242.519,"body":"there's because we get so many day passes because it's you get a lot of that."},{"startTime":1242.519,"endTime":1245.441,"body":"But there's also been really cool times where."},{"startTime":1245.834,"endTime":1255.978,"body":"I'm up there and I'm like counting and I'm like, we have, so there was a, a big men's"},{"startTime":1245.834,"endTime":1255.978,"body":"physique Olympian was here for a couple of weeks from, from Italy, Alessandro."},{"startTime":1255.978,"endTime":1262.261,"body":"And like, I'm like, have two Olympians in here training right now and five IFBB pros."},{"startTime":1262.261,"endTime":1264.542,"body":"And there's only like 15 people in the gym."},{"startTime":1264.542,"endTime":1266.613,"body":"And I'm like, that's fucking cool."},{"startTime":1266.613,"endTime":1275.027,"body":"You know, so we get like lots of international pros and stuff that come in and it's, it's"},{"startTime":1266.613,"endTime":1275.027,"body":"really cool to just, you know, be a part of creating that environment."},{"startTime":1275.027,"endTime":1275.747,"body":"ah"},{"startTime":1275.747,"endTime":1284.668,"body":"and then having people who want to come to Bali, because obviously Bali's a hot spot for"},{"startTime":1275.747,"endTime":1284.668,"body":"travel and stuff, to give people, especially high level physique athletes, a proper place"},{"startTime":1284.668,"endTime":1290.544,"body":"to train, do their posing and recovery and stuff, it's cool to be able to provide."},{"startTime":1290.837,"endTime":1292.21,"body":"Yeah, very cool."},{"startTime":1292.211,"endTime":1305.361,"body":"Okay let's dive in so we're talking determining training volume needs but we're obviously"},{"startTime":1292.211,"endTime":1305.361,"body":"looking through it at a much more contextually applicable lens so we have kind of four"},{"startTime":1305.362,"endTime":1310.977,"body":"characteristics we're going to take into consideration with our training volume model."},{"startTime":1310.977,"endTime":1314.829,"body":"Okay and we kind of rank them of order of priority so."},{"startTime":1315.232,"endTime":1322.835,"body":"The first one we have is what can you execute to strict quality standards because the"},{"startTime":1315.232,"endTime":1322.835,"body":"quality in the execution of course has to come first."},{"startTime":1322.835,"endTime":1329.745,"body":"What can you actually recover from and number one influences number two because of that"},{"startTime":1322.835,"endTime":1329.745,"body":"execution."},{"startTime":1329.996,"endTime":1332.587,"body":"What can you sustain psychologically?"},{"startTime":1332.587,"endTime":1332.897,"body":"Right?"},{"startTime":1332.897,"endTime":1343.142,"body":"Because there's things that you can physiologically recover from, but you start getting"},{"startTime":1332.897,"endTime":1343.142,"body":"really big training anxiety or, know, the example I've used on the podcast numerous times."},{"startTime":1343.142,"endTime":1351.336,"body":"have four heavy sets of RDLs, so I'm not going to push the first set really, really hard"},{"startTime":1343.142,"endTime":1351.336,"body":"because I still have three more."},{"startTime":1351.336,"endTime":1351.996,"body":"Okay."},{"startTime":1351.996,"endTime":1354.938,"body":"So what can you actually sustain psychologically?"},{"startTime":1354.938,"endTime":1359.06,"body":"What fits into your unmovable life constraints?"},{"startTime":1359.06,"endTime":1359.883,"body":"Which is another"},{"startTime":1359.883,"endTime":1363.855,"body":"big one that people like to or not like but often miss."},{"startTime":1363.855,"endTime":1368.737,"body":"And then the fifth and final one is over a long enough time horizon."},{"startTime":1368.777,"endTime":1372.999,"body":"Do you ultimately or do we ultimately end up at the same place anyway."},{"startTime":1372.999,"endTime":1382.593,"body":"So these are the big uh pillars or characteristics like I said and we're going to kick off"},{"startTime":1372.999,"endTime":1382.593,"body":"with the first which is the quality of execution."},{"startTime":1382.593,"endTime":1388.306,"body":"So this is one when I when I set out to really put this together."},{"startTime":1389.107,"endTime":1401.232,"body":"When I look and talking about the gym, just that I just went over, I do a lot of just like"},{"startTime":1389.107,"endTime":1401.232,"body":"observing in between sets, something I've gotten very, very good at over the past."},{"startTime":1401.372,"endTime":1406.034,"body":"It really started in prep as I turn my phone on focus mode when I train."},{"startTime":1406.034,"endTime":1412.936,"body":"So like no WhatsApp, no Instagram, just Spotify and my training application."},{"startTime":1412.937,"endTime":1418.239,"body":"So in between sets and stuff like I'm just sitting and observing, you know, and"},{"startTime":1418.435,"endTime":1423.626,"body":"A lot of people, like the quality of execution is not overly high."},{"startTime":1423.626,"endTime":1424.847,"body":"I would say..."},{"startTime":1426.15,"endTime":1431.094,"body":"30 % of people I would say are actually producing like really, really quality sets."},{"startTime":1431.094,"endTime":1440.923,"body":"And that has a direct impact on your volume, not only needs, but what you can actually"},{"startTime":1431.094,"endTime":1440.923,"body":"produce to a high degree, right?"},{"startTime":1440.923,"endTime":1443.975,"body":"If you, if we're talking a larger compound, right?"},{"startTime":1443.975,"endTime":1445.246,"body":"Let's talk leg press, right?"},{"startTime":1445.246,"endTime":1449.009,"body":"Cause like press is one that's pretty universally like applicable."},{"startTime":1449.791,"endTime":1452.173,"body":"And what does it look like from an execution standpoint, right?"},{"startTime":1452.173,"endTime":1456.407,"body":"Our intent, our technique, are you properly braced?"},{"startTime":1456.407,"endTime":1461.151,"body":"I had a client send me a training video this week on the leg press."},{"startTime":1461.151,"endTime":1465.744,"body":"It's a pretty damn good set, except they're not holding on to anything."},{"startTime":1465.744,"endTime":1469.069,"body":"Their hands were just like not attached to anything."},{"startTime":1469.069,"endTime":1469.859,"body":"They weren't holding on."},{"startTime":1469.859,"endTime":1470.859,"body":"And I said,"},{"startTime":1470.93,"endTime":1480.029,"body":"It's a good set, but we lock ourselves into place with the handles so that we are more"},{"startTime":1470.93,"endTime":1480.029,"body":"stable because increased stability is better force production."},{"startTime":1480.029,"endTime":1481.251,"body":"Really, really straightforward."},{"startTime":1481.251,"endTime":1486.336,"body":"So stability, bracing, ROM, and are we getting a rep speed slowdown?"},{"startTime":1486.336,"endTime":1487.337,"body":"That's another one."},{"startTime":1487.337,"endTime":1490.94,"body":"If your final rep moves just as fast as your first rep."},{"startTime":1491.41,"endTime":1500.45,"body":"Unless we're specifically training to like a three RIR or something like that, you're not"},{"startTime":1491.41,"endTime":1500.45,"body":"nearing the proximity to failure that you probably think you are."},{"startTime":1500.45,"endTime":1505.054,"body":"And we really, really see this a lot."},{"startTime":1506.016,"endTime":1509.8,"body":"With that, the definition of a working set."},{"startTime":1510.283,"endTime":1512.035,"body":"What constitutes a warmup?"},{"startTime":1512.035,"endTime":1513.777,"body":"What constitutes a working set?"},{"startTime":1513.777,"endTime":1516.5,"body":"How much warmup do you need relative to sets?"},{"startTime":1516.5,"endTime":1527.658,"body":"uh We had a number of weeks ago, Brian, you were talking about uh Ronnie Coleman's style"},{"startTime":1516.5,"endTime":1527.658,"body":"of training with the, I don't remember if it was a pyramid or a reverse pyramid, but it."},{"startTime":1527.658,"endTime":1532.818,"body":"four sets of 10 where each set increased weight, but he was still doing 10 reps each set."},{"startTime":1532.818,"endTime":1539.214,"body":"So was like 225 for 10, 315 for 10, 405 for 10 and 495 for 10."},{"startTime":1539.215,"endTime":1550.995,"body":"It's a really good example and if you're able to do 495 for 10, I have a pretty strong"},{"startTime":1539.215,"endTime":1550.995,"body":"feeling that 315 for 10 is not considered a working set."},{"startTime":1550.995,"endTime":1552.535,"body":"That is still a warm up, right?"},{"startTime":1552.535,"endTime":1555.315,"body":"If we're adding another 200 pounds."},{"startTime":1555.316,"endTime":1565.101,"body":"And that's the biggest one, but I want to get your kind of thoughts on this part, Brian,"},{"startTime":1555.316,"endTime":1565.101,"body":"before we ask the final question of the quality of execution characteristic."},{"startTime":1565.389,"endTime":1574.587,"body":"one of the things you noted with that leg press set not bracing the first thought I had"},{"startTime":1565.389,"endTime":1574.587,"body":"is, man, if I wasn't bracing and holding myself in position on a leg press, I got to think"},{"startTime":1574.587,"endTime":1583.165,"body":"that my working weights would be cut in half, maybe like a 600 pound leg press becomes a"},{"startTime":1574.587,"endTime":1583.165,"body":"300 pound leg press or something along those lines."},{"startTime":1583.165,"endTime":1585.217,"body":"So it can still look hard and feel hard."},{"startTime":1585.217,"endTime":1588.97,"body":"And on a camera, you could still see rep speed slowdown and all of these things."},{"startTime":1589.291,"endTime":1590.838,"body":"But so much of that is."},{"startTime":1590.838,"endTime":1598.706,"body":"your inability to internally stabilize, that you're not actually sending the stimulus to"},{"startTime":1590.838,"endTime":1598.706,"body":"where it's supposed to go."},{"startTime":1598.706,"endTime":1609.536,"body":"And then the other thing that I think about when I think of something like this is how you"},{"startTime":1598.706,"endTime":1609.536,"body":"watch somebody train when they're in their first six months or maybe even a year of"},{"startTime":1609.536,"endTime":1609.987,"body":"training."},{"startTime":1609.987,"endTime":1614.709,"body":"I think at about a year, you start to kind of be able to actually go there, but..."},{"startTime":1614.709,"endTime":1623.264,"body":"You know, I think about some of these guys, we would get into the CrossFit gym and not not"},{"startTime":1614.709,"endTime":1623.264,"body":"to say the CrossFit specific movements like cleans and snatches, but you look at their"},{"startTime":1623.264,"endTime":1626.585,"body":"back squats or their dumbbell bench presses or something like that."},{"startTime":1626.585,"endTime":1635.29,"body":"And what they're limited by isn't their ability to actually engage the muscle and see rep"},{"startTime":1626.585,"endTime":1635.29,"body":"speed slowdown from that point."},{"startTime":1635.29,"endTime":1638.692,"body":"Instead, what you're kind of seeing is they're going, going, going."},{"startTime":1638.692,"endTime":1640.773,"body":"And then technically something falters."},{"startTime":1640.773,"endTime":1642.174,"body":"It's like you're doing a dumbbell bench."},{"startTime":1642.174,"endTime":1644.437,"body":"But when things get hard, they can't actually"},{"startTime":1644.437,"endTime":1645.928,"body":"keep the dumbbells in line."},{"startTime":1645.928,"endTime":1654.095,"body":"So the thing that makes them fail is that, you know, their shoulder kind of gives out a"},{"startTime":1645.928,"endTime":1654.095,"body":"little bit or the dumbbell gets really wobbly and it doesn't stay in the line of press."},{"startTime":1654.095,"endTime":1664.543,"body":"uh So you're having all of these outside influences kind of come in and inhibit your"},{"startTime":1654.095,"endTime":1664.543,"body":"ability to actually take the target muscle where you want it to go."},{"startTime":1664.543,"endTime":1672.37,"body":"So that person who's new might still be like, yeah, I went to failure because look, the"},{"startTime":1664.543,"endTime":1672.37,"body":"dumbbell fell out of my hand and I couldn't actually complete the rep."},{"startTime":1672.37,"endTime":1674.047,"body":"But somebody who's advanced"},{"startTime":1674.047,"endTime":1682.059,"body":"would be like, yeah, you just need to continue the line of press and become more"},{"startTime":1674.047,"endTime":1682.059,"body":"technically savvy in that movement so that you can properly take the muscle to where it"},{"startTime":1682.059,"endTime":1683.171,"body":"needs to go."},{"startTime":1683.171,"endTime":1692.865,"body":"And so if you're talking about the volume that somebody in their early stages can handle,"},{"startTime":1683.171,"endTime":1692.865,"body":"it's probably significantly more because they're not actually holding the muscle to the"},{"startTime":1692.865,"endTime":1693.255,"body":"fire."},{"startTime":1693.255,"endTime":1697.057,"body":"They're limited by joint structures and technique and things like that more."},{"startTime":1697.057,"endTime":1701.139,"body":"And it also makes me think about another episode we've done in the past."},{"startTime":1701.139,"endTime":1702.259,"body":"Maybe it was"},{"startTime":1702.419,"endTime":1704.44,"body":"Oh, six months to a year at this point."},{"startTime":1704.44,"endTime":1710.283,"body":"But it was kind of discussing the the way in which volume needs change over a training"},{"startTime":1704.44,"endTime":1710.283,"body":"career."},{"startTime":1710.283,"endTime":1715.405,"body":"And we talked a little bit about how in the beginning you don't need much because you're"},{"startTime":1710.283,"endTime":1715.405,"body":"new and everything works."},{"startTime":1715.405,"endTime":1723.649,"body":"And then you get into kind of that like early intermediate stage where you're you're"},{"startTime":1715.405,"endTime":1723.649,"body":"finally able to harness kind of that internal precision that you need."},{"startTime":1723.649,"endTime":1727.423,"body":"But you're still not lifting heavy enough loads necessarily."},{"startTime":1727.423,"endTime":1728.804,"body":"that it's limiting your volume."},{"startTime":1728.804,"endTime":1733.988,"body":"So maybe that like early intermediate to intermediate stage is where you're able to handle"},{"startTime":1728.804,"endTime":1733.988,"body":"the most volume."},{"startTime":1733.988,"endTime":1742.495,"body":"And then as your technique becomes more precise and you're able to hold the muscle to the"},{"startTime":1733.988,"endTime":1742.495,"body":"fire more and things like that, as you get into like later intermediate and early advanced"},{"startTime":1742.495,"endTime":1747.159,"body":"stages, now you'll see a kind of downward trend in your volume needs at that point."},{"startTime":1747.159,"endTime":1753.163,"body":"And so so much of that relates back to exactly what you're saying, which is this quality"},{"startTime":1747.159,"endTime":1753.163,"body":"of execution piece."},{"startTime":1753.164,"endTime":1754.254,"body":"Yeah, it does."},{"startTime":1754.254,"endTime":1760.517,"body":"It's it's I mean, like many things in let's call it a sport, right?"},{"startTime":1760.517,"endTime":1763.128,"body":"Lifting is for a physical activity."},{"startTime":1763.128,"endTime":1773.031,"body":"You need enough reps to to hone your skills enough to be able to execute at a high level,"},{"startTime":1763.128,"endTime":1773.031,"body":"right?"},{"startTime":1773.031,"endTime":1777.743,"body":"It reminds me of I played American football, football."},{"startTime":1777.743,"endTime":1778.173,"body":"Sorry."},{"startTime":1778.173,"endTime":1782.515,"body":"um And it was until my"},{"startTime":1783.681,"endTime":1788.645,"body":"third year maybe second year the first time"},{"startTime":1789.008,"endTime":1800.888,"body":"that I like actually really hit someone like the way that you're supposed to hit in"},{"startTime":1789.008,"endTime":1800.888,"body":"football and I was like kind of scared and I was like oh no."},{"startTime":1801.108,"endTime":1805.828,"body":"This is what I need to do like 30 times a game now."},{"startTime":1805.828,"endTime":1813.688,"body":"And it was one of those things like when you're younger, you don't really have that"},{"startTime":1805.828,"endTime":1813.688,"body":"aggression, you know, and I started playing football, I think when I was like 13."},{"startTime":1813.688,"endTime":1818.288,"body":"And then it was maybe my it was either my freshman or sophomore year, probably my"},{"startTime":1813.688,"endTime":1818.288,"body":"sophomore year."},{"startTime":1818.288,"endTime":1828.448,"body":"And we had a coach who was just like drilling us with form and would literally just put us"},{"startTime":1818.288,"endTime":1828.448,"body":"five yards away from each other and just like whistle head to head, you know, and then it"},{"startTime":1828.448,"endTime":1829.848,"body":"would like you need to be lower."},{"startTime":1829.848,"endTime":1830.548,"body":"You need to do this."},{"startTime":1830.548,"endTime":1831.084,"body":"You need to do that."},{"startTime":1831.084,"endTime":1840.891,"body":"And then once it finally like clicked and obviously with like your weights increasing"},{"startTime":1831.084,"endTime":1840.891,"body":"we're getting faster We're now into a puberty and that's when it hit me and I was like, oh"},{"startTime":1840.891,"endTime":1852.24,"body":"no This is what football is, you know and it like actually hurt to hit people like that"},{"startTime":1840.891,"endTime":1852.24,"body":"and and it and I was like two years three years into playing the sport and that was like"},{"startTime":1852.24,"endTime":1859.795,"body":"the first exposure to it and it's like that like you can be in a gym and you can use a leg"},{"startTime":1852.24,"endTime":1859.795,"body":"press with your friends or whatever, but let's say I don't know you"},{"startTime":1859.835,"endTime":1865.881,"body":"train with a friend from a different town or someone comes in and they're like, no, this"},{"startTime":1859.835,"endTime":1865.881,"body":"is how you do a leg press."},{"startTime":1866.202,"endTime":1874.417,"body":"And it's that first time that you're actually taking a leg press to like a one RIR and you"},{"startTime":1866.202,"endTime":1874.417,"body":"were like, oh no."},{"startTime":1874.417,"endTime":1877.879,"body":"what this is way different than what I have been doing."},{"startTime":1877.879,"endTime":1887.646,"body":"It's there's these levels that you didn't even know existed unless someone takes you there"},{"startTime":1877.879,"endTime":1887.646,"body":"or unless you're just one of those like psychos who just kind of figure out on your own"},{"startTime":1887.646,"endTime":1888.897,"body":"that that's how you're supposed to train."},{"startTime":1888.897,"endTime":1895.341,"body":"But it really does change what's required of you, what it costs you."},{"startTime":1895.341,"endTime":1898.583,"body":"And then subsequently, which leads me to my next point."},{"startTime":1898.797,"endTime":1906.494,"body":"how sets like that will limit, inherently limit your volume ceiling because of the cost of"},{"startTime":1898.797,"endTime":1906.494,"body":"each set."},{"startTime":1906.634,"endTime":1908.215,"body":"Yeah, 100%."},{"startTime":1908.215,"endTime":1920.197,"body":"And I actually think that the, that aspect is almost more psychological than it is"},{"startTime":1908.215,"endTime":1920.197,"body":"physiological in that when you have to focus and generate that amount of intensity"},{"startTime":1920.197,"endTime":1929.225,"body":"internally for each set that you do, the psychological toll of that preparedness becomes"},{"startTime":1920.197,"endTime":1929.225,"body":"significantly higher."},{"startTime":1929.225,"endTime":1932.888,"body":"So I'm, I'm kind of of the mindset that I think it's actually hard."},{"startTime":1932.954,"endTime":1938.586,"body":"to overtrain in the proper physiological sense of overtraining with just weights."},{"startTime":1938.586,"endTime":1947.868,"body":"the studies have shown that cardio tends to be something you can overtrain on much more"},{"startTime":1938.586,"endTime":1947.868,"body":"consistently just because of how much of it you can do."},{"startTime":1947.868,"endTime":1952.129,"body":"Whereas there, does seem to be some kind of inherent limiters to how much volume you do."},{"startTime":1952.129,"endTime":1957.811,"body":"ah And I saw that psychologically preparing for each one of those sets takes a toll."},{"startTime":1957.811,"endTime":1961.998,"body":"And at some point you are just incapable of"},{"startTime":1961.998,"endTime":1969.273,"body":"reproducing the same level of effort and intensity over the course of a training session."},{"startTime":1969.273,"endTime":1980.081,"body":"And I think one other point that maybe should be made here is, you you see the work from"},{"startTime":1969.273,"endTime":1980.081,"body":"James Krieger on in session volume for a given muscle group."},{"startTime":1980.081,"endTime":1988.767,"body":"And he's shown that the most in session volume from muscle group that you can likely get"},{"startTime":1980.081,"endTime":1988.767,"body":"away with is somewhere between eight to 10 sets, something like that."},{"startTime":1988.767,"endTime":1990.96,"body":"I find that to be slightly higher."},{"startTime":1990.96,"endTime":1993.22,"body":"than me, like I'm doing, you know, six to eight sets."},{"startTime":1993.22,"endTime":1995.62,"body":"And that seems to be about right for the most case."},{"startTime":1995.62,"endTime":2006.38,"body":"But I can very much explicitly remember a time where I was trying to follow the Mike is or"},{"startTime":1995.62,"endTime":2006.38,"body":"tell RP approach in, I don't know, 2017, 2018, something like that."},{"startTime":2006.38,"endTime":2013.34,"body":"And I remember trying to do 16 sets, 12 to 16 sets of chest in a session."},{"startTime":2013.34,"endTime":2018.4,"body":"And I remember doing the last exercise and just feeling like I couldn't even"},{"startTime":2018.572,"endTime":2020.433,"body":"the muscle that I wanted to engage."},{"startTime":2020.433,"endTime":2022.674,"body":"couldn't really feel my chest doing the work."},{"startTime":2022.674,"endTime":2033.068,"body":"It almost felt like it was just so swollen and pumped up and fatigued that I was just kind"},{"startTime":2022.674,"endTime":2033.068,"body":"of going through the motions and like my shoulder was feeling weird because like my chest"},{"startTime":2033.068,"endTime":2034.468,"body":"wasn't engaging properly."},{"startTime":2034.468,"endTime":2037.52,"body":"I think my front delt was taking much more of the burden."},{"startTime":2037.54,"endTime":2047.862,"body":"And so using that Krieger research and then the psychological limits of focus and"},{"startTime":2037.54,"endTime":2047.862,"body":"intensity, I think it does make sense that there is kind of this inherent"},{"startTime":2047.862,"endTime":2058.1459999999997,"body":"limiter in how much volume you actually can do for a muscle group in a session, which then"},{"startTime":2047.862,"endTime":2058.1459999999997,"body":"downstream limits the amount of total volume that you can do across a week."},{"startTime":2058.147,"endTime":2060.749,"body":"Yep, I agree completely."},{"startTime":2060.749,"endTime":2066.173,"body":"Now, I think it would be helpful for the listener to add a little bit of additional"},{"startTime":2060.749,"endTime":2066.173,"body":"nuance."},{"startTime":2066.173,"endTime":2076.103,"body":"I do think that certain muscle groups are more akin to higher volume than others because"},{"startTime":2066.173,"endTime":2076.103,"body":"of the complexity."},{"startTime":2076.103,"endTime":2079.69,"body":"Maybe is maybe not the right term to use, but like back comes to mind."},{"startTime":2079.69,"endTime":2081.737,"body":"maybe or yeah like yeah."},{"startTime":2081.737,"endTime":2091.14,"body":"think about like quad, how are we training a quad knee extension and hip extension or a"},{"startTime":2081.737,"endTime":2091.14,"body":"combination of knee extension hip extension and a squat like your options are like"},{"startTime":2091.14,"endTime":2095.431,"body":"extension sissy squat reverse sled drag or like squat and lunge variations."},{"startTime":2095.431,"endTime":2098.512,"body":"But there's so much bleed over there."},{"startTime":2099.113,"endTime":2104.294,"body":"So there's but there you're hammering the same movement pattern again and again is"},{"startTime":2099.113,"endTime":2104.294,"body":"basically what I'm getting at."},{"startTime":2104.294,"endTime":2107.195,"body":"But if we take something like the back we can do."},{"startTime":2107.491,"endTime":2112.046,"body":"Like a row, can do a rear delt specific kind of like fly."},{"startTime":2112.046,"endTime":2115.661,"body":"We can do a lap focused like pull down."},{"startTime":2115.661,"endTime":2117.313,"body":"We can do an upper back pull down."},{"startTime":2117.313,"endTime":2119.756,"body":"We can do like a Kelso shrug sort of thing."},{"startTime":2119.756,"endTime":2123.85,"body":"So you can throw a lot more volume at it because there's."},{"startTime":2124.173,"endTime":2129.508,"body":"just more muscles and there's like different nuanced ways that you could kind of stack"},{"startTime":2124.173,"endTime":2129.508,"body":"those together."},{"startTime":2129.508,"endTime":2132.391,"body":"But something like a like a bicep, right?"},{"startTime":2132.411,"endTime":2136.816,"body":"It's only so many ways you can bend your elbow, you know, where it's just simpler."},{"startTime":2136.816,"endTime":2147.166,"body":"So the kind of overloading of a signal happens more easily because of the more simplistic"},{"startTime":2136.816,"endTime":2147.166,"body":"nature of the muscle."},{"startTime":2147.55,"endTime":2153.295,"body":"Yeah, that's interesting because biceps are actually one of those muscles that you do see"},{"startTime":2147.55,"endTime":2153.295,"body":"people be able to handle like pretty high volumes on."},{"startTime":2153.295,"endTime":2157.839,"body":"Like you'll see people do, I don't know, eight sets three times a week or something along"},{"startTime":2153.295,"endTime":2157.839,"body":"those lines."},{"startTime":2157.839,"endTime":2160.681,"body":"And you're like, wow, you're doing like 24 sets of biceps a week."},{"startTime":2160.681,"endTime":2172.431,"body":"And similarly, I think you see the same with lateral delts where you can like, I mean,"},{"startTime":2160.681,"endTime":2172.431,"body":"it's both complex and simple at the same time in that there are multiple regions and heads"},{"startTime":2172.431,"endTime":2176.688,"body":"of the dealt like there's like seven different dealt heads that you can train between"},{"startTime":2176.688,"endTime":2179.079,"body":"anterior, lateral and rear delt."},{"startTime":2179.079,"endTime":2185.141,"body":"So there's a lot of different angles that you can train the lateral delts on or the delts"},{"startTime":2179.079,"endTime":2185.141,"body":"in general."},{"startTime":2185.221,"endTime":2190.103,"body":"And so in that way, you can kind of Institute a ton of volume for those as well."},{"startTime":2190.103,"endTime":2194.865,"body":"But the other thing about the lateral delts is that they tend to be like a little bit more"},{"startTime":2190.103,"endTime":2194.865,"body":"slow twitch muscle fibers."},{"startTime":2194.865,"endTime":2198.984,"body":"So they're a little bit more resistant to that fatigue, you can probably"},{"startTime":2198.984,"endTime":2207.42,"body":"handle a little bit more volume there, whereas something like you referenced with the"},{"startTime":2198.984,"endTime":2207.42,"body":"quads or especially the hamstrings, which are a very fast twitch muscle group, you just"},{"startTime":2207.42,"endTime":2216.466,"body":"cannot do as much hamstring work before you just simply are no longer able to engage the"},{"startTime":2207.42,"endTime":2216.466,"body":"muscle in the same capacity that you were before."},{"startTime":2216.941,"endTime":2217.662,"body":"Yeah, agreed."},{"startTime":2217.662,"endTime":2228.122,"body":"Okay, so moving into the second characteristic is which we've kind of already bled out"},{"startTime":2217.662,"endTime":2228.122,"body":"into a little bit is you're just training capacity and recover ability."},{"startTime":2228.122,"endTime":2234.989,"body":"So one of the things effectively is like how many total working sets can you adapt to"},{"startTime":2228.122,"endTime":2234.989,"body":"right now?"},{"startTime":2234.989,"endTime":2235.589,"body":"Right."},{"startTime":2235.589,"endTime":2240.694,"body":"And that's that right now is important because there's different"},{"startTime":2240.695,"endTime":2252.68,"body":"Indirect impacting factors in your environment that either increase or decrease your"},{"startTime":2240.695,"endTime":2252.68,"body":"adaptability to a given level of training volume, which I'll get into a little bit right"},{"startTime":2252.68,"endTime":2253.44,"body":"now."},{"startTime":2253.6,"endTime":2257.421,"body":"Sleep, a combination of sleep quality and quantity."},{"startTime":2257.422,"endTime":2259.323,"body":"Allostatic stress load, right?"},{"startTime":2259.323,"endTime":2260.623,"body":"If you're that."},{"startTime":2260.624,"endTime":2272.6,"body":"three years at a university, you have a nice high paying job, no student loan debt, you're"},{"startTime":2260.624,"endTime":2272.6,"body":"in a low cost living uh area of the country, and you have a lot of like free time and"},{"startTime":2272.6,"endTime":2282.915,"body":"stress is low, bills are paid for, you can handle a lot more, but if you're that same age,"},{"startTime":2272.6,"endTime":2282.915,"body":"but you also have like two children, you're in a high cost of area living, you're in a"},{"startTime":2282.915,"endTime":2283.955,"body":"shaky..."},{"startTime":2284.917,"endTime":2292.907,"body":"business sector and you might lose your job and stuff and stress is higher you're not"},{"startTime":2284.917,"endTime":2292.907,"body":"going to be able to handle as much caloric environment right."},{"startTime":2292.907,"endTime":2297.652,"body":"This is the one that always whenever uh admittedly."},{"startTime":2297.717,"endTime":2299.328,"body":"All the listeners know like I'm a nutrition guy."},{"startTime":2299.328,"endTime":2307.101,"body":"That's my background when I'm when I would read a lot of these nutrition sorry training"},{"startTime":2299.328,"endTime":2307.101,"body":"studies over the years I get really frustrating because it would never talk about"},{"startTime":2307.101,"endTime":2308.482,"body":"nutrition or anything like that."},{"startTime":2308.482,"endTime":2319.276,"body":"And to me it seemed before I knew about how controlling for studies and costs and all of"},{"startTime":2308.482,"endTime":2319.276,"body":"these things it would really frustrate me because I mean this is a massive lever that's"},{"startTime":2319.276,"endTime":2327.89,"body":"uncontrolled and different people have variously different you know understandings and"},{"startTime":2319.276,"endTime":2327.89,"body":"defaults of nutrition and that has a"},{"startTime":2327.89,"endTime":2332.854,"body":"impact on things like hypertrophy outcomes or lack thereof."},{"startTime":2332.854,"endTime":2346.343,"body":"So your environment of those indirect impacting factors significantly changes your volume"},{"startTime":2332.854,"endTime":2346.343,"body":"uh capacity because of your recoverability with those."},{"startTime":2348.093,"endTime":2350.364,"body":"Yeah, I think the calories are a big one too."},{"startTime":2350.364,"endTime":2361.422,"body":"It used to be discussed or the RP model was that, well, if you're in a caloric deficit and"},{"startTime":2350.364,"endTime":2361.422,"body":"you're dieting, you need more volume because you have to be able to hold on to this muscle"},{"startTime":2361.482,"endTime":2363.704,"body":"in this caloric deficit that you're in."},{"startTime":2363.704,"endTime":2369.398,"body":"And I think so much of that, thankfully, has washed away and changed in the model now."},{"startTime":2369.398,"endTime":2375.436,"body":"And that when you're in a caloric deficit, it's now seen as, well, you can maintain"},{"startTime":2369.398,"endTime":2375.436,"body":"muscle."},{"startTime":2375.436,"endTime":2377.417,"body":"on significantly lower volume."},{"startTime":2377.417,"endTime":2381.46,"body":"And it's not like you're going to really be building muscle anyway, since you're in a"},{"startTime":2377.417,"endTime":2381.46,"body":"caloric deficit."},{"startTime":2381.46,"endTime":2387.504,"body":"So you can pull that lever of lowering volumes a little bit and maintain the muscle that"},{"startTime":2381.46,"endTime":2387.504,"body":"you have."},{"startTime":2387.504,"endTime":2393.769,"body":"And so I think that that's helped a lot just as far as like a general paradigm that people"},{"startTime":2387.504,"endTime":2393.769,"body":"may follow in the industry."},{"startTime":2393.769,"endTime":2403.846,"body":"But all of those other things you mentioned, like sleep quality and allostatic stress and"},{"startTime":2393.769,"endTime":2403.846,"body":"things like that, all fall kind of downstream of that of calories or rather are aligned"},{"startTime":2403.846,"endTime":2404.666,"body":"with"},{"startTime":2404.752,"endTime":2410.72,"body":"the calorie deficit as things that kind of mitigate your ability to handle maximal"},{"startTime":2404.752,"endTime":2410.72,"body":"volumes."},{"startTime":2410.721,"endTime":2411.421,"body":"Yeah, agreed."},{"startTime":2411.421,"endTime":2412.973,"body":"They're not all that equal."},{"startTime":2412.973,"endTime":2416.745,"body":"uh I would say like impact factors."},{"startTime":2416.745,"endTime":2417.156,"body":"Right."},{"startTime":2417.156,"endTime":2419.708,"body":"So let's say let's say you're a little bit stressed out."},{"startTime":2419.708,"endTime":2420.728,"body":"Your sleep's not great."},{"startTime":2420.728,"endTime":2429.485,"body":"But I mean you're eating all the food in the world that can compensate to a decent degree"},{"startTime":2420.728,"endTime":2429.485,"body":"for a you know a significant amount of time not forever."},{"startTime":2429.485,"endTime":2431.857,"body":"um And it will not be a one to one."},{"startTime":2431.857,"endTime":2432.467,"body":"But some of them."},{"startTime":2432.467,"endTime":2432.697,"body":"Yeah."},{"startTime":2432.697,"endTime":2437.25,"body":"Like I said have different impacting factors or impact factors."},{"startTime":2437.439,"endTime":2438.566,"body":"Yeah, yeah."},{"startTime":2438.925,"endTime":2441.728,"body":"training age and your current trainability."},{"startTime":2441.911,"endTime":2443.042,"body":"This one's really big, right?"},{"startTime":2443.042,"endTime":2448.174,"body":"You think about the really textbook example of this is CrossFit, right?"},{"startTime":2448.174,"endTime":2456.198,"body":"The people who train multiple times per day, multiple days per week, they don't just start"},{"startTime":2448.174,"endTime":2456.198,"body":"doing that on day one."},{"startTime":2456.198,"endTime":2468.904,"body":"It's a tolerance over time for the body to adapt to a given level of training volume to be"},{"startTime":2456.198,"endTime":2468.904,"body":"able to perform skills at the necessary execution level for those skills."},{"startTime":2468.904,"endTime":2471.355,"body":"And then the volume gets titrated up over time."},{"startTime":2471.355,"endTime":2471.886,"body":"Once the body"},{"startTime":2471.886,"endTime":2473.923,"body":"adapts right like"},{"startTime":2474.218,"endTime":2478.06,"body":"like the most basic kind of physiology in biology and nature."},{"startTime":2478.06,"endTime":2483.843,"body":"We are effectively just an organism that adapts to the environment around it, but it's not"},{"startTime":2478.06,"endTime":2483.843,"body":"immediate, right?"},{"startTime":2483.843,"endTime":2486.184,"body":"Certain things take different amounts of time."},{"startTime":2486.225,"endTime":2490.627,"body":"And if you're brand new to training, you can't handle that amount of volume, right?"},{"startTime":2490.627,"endTime":2501.493,"body":"Because your system hasn't been exposed to it over a long enough time to be able to"},{"startTime":2490.627,"endTime":2501.493,"body":"succumb or surmount the demands of the volume increases."},{"startTime":2501.918,"endTime":2502.548,"body":"Yeah."},{"startTime":2502.548,"endTime":2512.731,"body":"I do think there's potentially a distinguishing factor there in that the example of the"},{"startTime":2502.548,"endTime":2512.731,"body":"CrossFit athlete that can continuously increase volume."},{"startTime":2512.731,"endTime":2517.492,"body":"So much of that is adaptation to systemic stressors."},{"startTime":2517.612,"endTime":2525.935,"body":"And I think that when you're talking about bodybuilding or hypertrophy training, you're"},{"startTime":2517.612,"endTime":2525.935,"body":"looking a little bit more at like the local musculature and what that specific muscle"},{"startTime":2525.935,"endTime":2528.835,"body":"belly can recover from and adapt to."},{"startTime":2528.835,"endTime":2531.38,"body":"And so I think you're kind of left with a few"},{"startTime":2531.38,"endTime":2536.483,"body":"different elements to consider there than maybe you are with CrossFit."},{"startTime":2536.883,"endTime":2539.485,"body":"But I do I think there are the references is solid."},{"startTime":2539.485,"endTime":2550.721,"body":"And so kind of like if we can jump into your next bullet point, which is exercise"},{"startTime":2539.485,"endTime":2550.721,"body":"selection, this is a super relevant one because ah like the example you put in here was"},{"startTime":2550.721,"endTime":2553.713,"body":"barbell RDL RDL vs leg curl."},{"startTime":2553.713,"endTime":2558.916,"body":"And so both of those when we're talking about exercise selection are hamstring movements."},{"startTime":2559.156,"endTime":2563.618,"body":"but the amount of volume that one could handle of that movement is super different."},{"startTime":2563.618,"endTime":2573.724,"body":"Like if somebody is constructing their hamstring routine strictly of seated leg curls and"},{"startTime":2563.618,"endTime":2573.724,"body":"lying leg curls, they might be able to handle 15 or 20 sets a week."},{"startTime":2573.724,"endTime":2585.14,"body":"But if someone's routine is primarily like RDLs Nordics or something along those lines,"},{"startTime":2573.724,"endTime":2585.14,"body":"now you might only be able to handle six or eight sets a week or something along those"},{"startTime":2585.14,"endTime":2585.44,"body":"lines."},{"startTime":2585.44,"endTime":2588.49,"body":"So exercise selection plays a huge role."},{"startTime":2588.49,"endTime":2591.088,"body":"when we're talking about this volume conversation."},{"startTime":2591.574,"endTime":2593.995,"body":"Yeah, it really, really does."},{"startTime":2594.136,"endTime":2601.66,"body":"that's where part of the reason why I wanted to do this episode is because people will"},{"startTime":2594.136,"endTime":2601.66,"body":"just say volume, right?"},{"startTime":2601.66,"endTime":2603.261,"body":"Volume for hamstrings."},{"startTime":2603.261,"endTime":2606.903,"body":"But it is not that simple, unfortunately, right?"},{"startTime":2606.903,"endTime":2610.713,"body":"Like Brian said, an RDL or a..."},{"startTime":2610.713,"endTime":2626.445,"body":"Nordic ham curl or a GHR glute ham raise is I would say equally double if not more of a"},{"startTime":2610.713,"endTime":2626.445,"body":"recovery of recoverability in acute stress demand than a seated or prone ham curl."},{"startTime":2626.881,"endTime":2637.963,"body":"And it's in there and there's specific exercises like that that extrapolate to all of the"},{"startTime":2626.881,"endTime":2637.963,"body":"muscle groups, maybe not like lateral delts or rear delts, but most of the larger muscle"},{"startTime":2637.963,"endTime":2638.433,"body":"groups."},{"startTime":2638.433,"endTime":2643.738,"body":"And it dramatically impacts what amount of volume numbers look like."},{"startTime":2645.401,"endTime":2649.744,"body":"And then the last point here is joint wear and tear as much as."},{"startTime":2650.286,"endTime":2653.99,"body":"you know, someone might want to admit it like that does play a role."},{"startTime":2653.99,"endTime":2660.257,"body":"And it's usually it's not so much the I had a really good conversation with someone about"},{"startTime":2653.99,"endTime":2660.257,"body":"this a few weeks ago."},{"startTime":2660.257,"endTime":2665.642,"body":"It's not so much the age like people speak about with joint wear and tear."},{"startTime":2665.642,"endTime":2673.418,"body":"It's the compounding effects of choices you made when you were younger, which have uh"},{"startTime":2673.418,"endTime":2687.468,"body":"negatively impacted a certain joint and the time compounded on top of that right so you"},{"startTime":2673.418,"endTime":2687.468,"body":"know if you have someone who's never had a knee injury in their entire life and they never"},{"startTime":2687.468,"endTime":2689.841,"body":"had any like really kind of"},{"startTime":2690.104,"endTime":2700.2,"body":"dumb training phases or anything like that, overuse injuries, their knees squatting and"},{"startTime":2690.104,"endTime":2700.2,"body":"stuff in their late 40s are probably in great fucking shape, right?"},{"startTime":2700.2,"endTime":2712.568,"body":"But if you had someone who had like an ACL repair or patellar tendon repair, there's just"},{"startTime":2700.2,"endTime":2712.568,"body":"scar tissue buildup and degradation over time, but usually due to choices or acute"},{"startTime":2712.568,"endTime":2714.769,"body":"misfortune that compound."},{"startTime":2714.77,"endTime":2728.095,"body":"Yeah, I think that's accurate, but I also think that there is an effect of the amount of"},{"startTime":2714.77,"endTime":2728.095,"body":"volume that you decide to do for a given muscle group or joint structure that compounds"},{"startTime":2728.095,"endTime":2735.058,"body":"over time, regardless of your prior injury state in that, man, I've had clients, I'm sure"},{"startTime":2728.095,"endTime":2735.058,"body":"you have too."},{"startTime":2735.058,"endTime":2738.531,"body":"where somebody's like, I really want to grow my arms, for example."},{"startTime":2738.531,"endTime":2747.089,"body":"And so we start kind of ramping up some volume on the arms and they're doing three or four"},{"startTime":2738.531,"endTime":2747.089,"body":"different exercises for biceps, three or four different exercises for triceps."},{"startTime":2747.089,"endTime":2755.095,"body":"And inevitably at some point, a number of months down the line, they're like, Oh, you"},{"startTime":2747.089,"endTime":2755.095,"body":"know, I have golfer's elbow or tennis elbow or a combo of both."},{"startTime":2755.095,"endTime":2757.637,"body":"And my elbows are really starting to hurt now."},{"startTime":2757.758,"endTime":2763.142,"body":"And so my mind, where my mind goes in this situation is, man, you just"},{"startTime":2763.386,"endTime":2775.87,"body":"made a decision to try and get a significant increase in your short term production at the"},{"startTime":2763.386,"endTime":2775.87,"body":"expense of your long term sustainability."},{"startTime":2775.87,"endTime":2786.013,"body":"And so much of your ability to achieve your desired physique over time is a result of your"},{"startTime":2775.87,"endTime":2786.013,"body":"ability to stay consistent and just keep doing the damn thing."},{"startTime":2786.013,"endTime":2791.422,"body":"And like, we'll get to this at the end with like, you know, do we get to the same place"},{"startTime":2786.013,"endTime":2791.422,"body":"anyways at 15 years, but"},{"startTime":2791.422,"endTime":2802.842,"body":"If we're gonna be able to say that maybe you get to the same place at 15 years, then like,"},{"startTime":2791.422,"endTime":2802.842,"body":"is it worth doing 20 to 30 sets of biceps and triceps in the earlier years so that maybe"},{"startTime":2802.842,"endTime":2815.122,"body":"you can get slightly faster results in that target area versus thinking about the long"},{"startTime":2802.842,"endTime":2815.122,"body":"game and where you might end up, regardless of whether you did seven to eight sets or 20"},{"startTime":2815.122,"endTime":2816.462,"body":"to 30 sets."},{"startTime":2816.463,"endTime":2817.574,"body":"playing devil's advocate."},{"startTime":2817.574,"endTime":2820.025,"body":"mean ultimately I agree with what you're saying."},{"startTime":2820.026,"endTime":2829.963,"body":"Do you think if let's say for let's use that same example because I've had two clients who"},{"startTime":2820.026,"endTime":2829.963,"body":"were like the last three weeks where our biceps and triceps are the priority."},{"startTime":2829.963,"endTime":2833.015,"body":"So we're you increasing volume there."},{"startTime":2833.177,"endTime":2846.011,"body":"Do you think it is maybe in a too much of an acute increase in volume, which then, cause I"},{"startTime":2833.177,"endTime":2846.011,"body":"mean, we know the overuse typically is as the word states like overuse, but do you think"},{"startTime":2846.011,"endTime":2855.343,"body":"it's from an acute increase in volume or as if we maybe used a ramping or titrating"},{"startTime":2846.011,"endTime":2855.343,"body":"approach so that those connective tissues could be exposed to those increasing volumes"},{"startTime":2855.343,"endTime":2856.474,"body":"over time?"},{"startTime":2856.474,"endTime":2858.714,"body":"may, I mean, we may not be able to circumvent it."},{"startTime":2858.714,"endTime":2860.675,"body":"Like there might just be a, hey, at."},{"startTime":2860.676,"endTime":2872.567,"body":"whatever 15 sets per week on biceps you're going to develop like a tendonitis somewhere"},{"startTime":2860.676,"endTime":2872.567,"body":"but maybe if we do more of a volume ramping approach we can at least kick that can a few"},{"startTime":2872.567,"endTime":2882.075,"body":"months down the road before that problem starts to manifest or do you think it's just a"},{"startTime":2872.567,"endTime":2882.075,"body":"just a ramping that could just a certain volume threshold"},{"startTime":2882.173,"endTime":2890.403,"body":"Yeah, I think that that's probably right, that you probably could ramp it up slower and"},{"startTime":2882.173,"endTime":2890.403,"body":"alleviate some of that burden, but my sense is that..."},{"startTime":2890.404,"endTime":2902.567,"body":"Total volume certainly plays a role, but I also think that unique individual genetic"},{"startTime":2890.404,"endTime":2902.567,"body":"predisposition plays a role in that some people's joint tolerances are just lower or worse"},{"startTime":2902.567,"endTime":2903.087,"body":"than others."},{"startTime":2903.087,"endTime":2912.8,"body":"And you can see that with the type of client that you're training, like somebody with"},{"startTime":2903.087,"endTime":2912.8,"body":"those big robust joint structures, know, maybe their wrist is over seven inches, something"},{"startTime":2912.8,"endTime":2913.47,"body":"like that."},{"startTime":2913.47,"endTime":2920.174,"body":"You see them being able to handle a little bit more of this volume tolerance with less"},{"startTime":2913.47,"endTime":2920.174,"body":"detriment."},{"startTime":2920.174,"endTime":2926.524,"body":"than you would with somebody that's maybe of more of that like ectomorphic 6.5 or smaller"},{"startTime":2920.174,"endTime":2926.524,"body":"wrist structure."},{"startTime":2926.524,"endTime":2931.776,"body":"And they just tend to be a little bit more fragile when you try to ramp up those volumes"},{"startTime":2926.524,"endTime":2931.776,"body":"in that manner."},{"startTime":2932.214,"endTime":2937.957,"body":"Yeah it obviously goes without saying to that your movement mechanics obviously play a"},{"startTime":2932.214,"endTime":2937.957,"body":"role right."},{"startTime":2937.957,"endTime":2941.979,"body":"Like we have these simple joints like think like a knee or an elbow."},{"startTime":2942.019,"endTime":2943.55,"body":"It bends in one way right."},{"startTime":2943.55,"endTime":2945.441,"body":"That's the way it's designed to bend."},{"startTime":2945.441,"endTime":2947.623,"body":"You can like kind of twist your knee."},{"startTime":2947.623,"endTime":2955.918,"body":"It will still work that way but you're you're cranking on it in a way that it shouldn't be"},{"startTime":2947.623,"endTime":2955.918,"body":"cranked on and over enough time you're probably going to develop some issues there."},{"startTime":2955.918,"endTime":2960.431,"body":"But the term comes from or not the term the person comes to mind Tom Platts right."},{"startTime":2960.843,"endTime":2965.947,"body":"The quad father, he has just textbook squat form."},{"startTime":2965.947,"endTime":2967.228,"body":"It's just beautiful."},{"startTime":2967.228,"endTime":2970.169,"body":"It looks like he was literally born to squat."},{"startTime":2970.35,"endTime":2976.234,"body":"I think he's in his, I'm almost very positive he's in his 60s now."},{"startTime":2976.274,"endTime":2983.385,"body":"And I saw a video maybe two years ago of him like still repping out like."},{"startTime":2983.385,"endTime":2986.93,"body":"an unnatural amount of weight at his age."},{"startTime":2986.93,"endTime":2992.548,"body":"His legs are still huge and he still moves like he's in his 30s or something like that."},{"startTime":2992.548,"endTime":2997.093,"body":"um So Jesus."},{"startTime":2997.374,"endTime":2998.361,"body":"Yeah."},{"startTime":2999.268,"endTime":2999.608,"body":"Yeah."},{"startTime":2999.608,"endTime":3005.743,"body":"So that's even crazier that I think the video is maybe like two years old that he was just"},{"startTime":2999.608,"endTime":3005.743,"body":"still moving so well."},{"startTime":3005.743,"endTime":3013.589,"body":"um I mean there's just an additional one there which takes us to the next point which is"},{"startTime":3005.743,"endTime":3013.589,"body":"enjoyment and sustainability."},{"startTime":3013.589,"endTime":3020.314,"body":"So we kind of talked about the sustainability from a physiologic standpoint of what your"},{"startTime":3013.589,"endTime":3020.314,"body":"joint structures and stuff can handle."},{"startTime":3020.314,"endTime":3021.154,"body":"But."},{"startTime":3021.155,"endTime":3022.706,"body":"psychologically, right?"},{"startTime":3022.706,"endTime":3030.551,"body":"You know, one thing that we've talked about a number of times on the pod is just, you have"},{"startTime":3022.706,"endTime":3030.551,"body":"to find some way to enjoy it so that you keep showing up."},{"startTime":3030.551,"endTime":3039.097,"body":"Because if you're absolutely miserable, even if you have the perfect plan, if you hate it,"},{"startTime":3030.551,"endTime":3039.097,"body":"it's always a means to an end there."},{"startTime":3039.097,"endTime":3039.917,"body":"So"},{"startTime":3040.418,"endTime":3048.544,"body":"Enjoyment is not ignorable is ultimately what I want to say there and then the CNS"},{"startTime":3040.418,"endTime":3048.544,"body":"resiliency to failure sets on large compounds, right?"},{"startTime":3048.544,"endTime":3059.281,"body":"and this is where one of those things where the The way that you have your volume"},{"startTime":3048.544,"endTime":3059.281,"body":"distributed from you know, isolations to compounds short overload to lengthened overload"},{"startTime":3059.281,"endTime":3061.152,"body":"does play a role because"},{"startTime":3062.139,"endTime":3069.462,"body":"you know, the the resiliency to that and the psychological impact and anxiety is very,"},{"startTime":3062.139,"endTime":3069.462,"body":"very real."},{"startTime":3069.462,"endTime":3080.837,"body":"So let's say we want to do, for example, whatever eight sets for the quads, if we just do,"},{"startTime":3069.462,"endTime":3080.837,"body":"you know, four sets on the leg extension, four sets on a hack squat."},{"startTime":3080.838,"endTime":3086.2,"body":"That those hack squat sets are going to be a pretty decent uh mental battle."},{"startTime":3086.2,"endTime":3087.621,"body":"to surmount."},{"startTime":3087.621,"endTime":3098.996,"body":"But if we divided that maybe a little bit more intelligently, maybe we only do maybe we do"},{"startTime":3087.621,"endTime":3098.996,"body":"a top back off on a hack squat, we do three sets on the leg extension with maybe the third"},{"startTime":3098.996,"endTime":3104.429,"body":"set having a little bit of uh a technique change or something like that one and one half"},{"startTime":3098.996,"endTime":3104.429,"body":"something like that."},{"startTime":3104.429,"endTime":3110.011,"body":"Maybe we do a lunge pattern and then one set of cable supported sissy squats at the end."},{"startTime":3110.011,"endTime":3116.614,"body":"That's a different psychological beast to approach that day and potentially increasing the"},{"startTime":3110.011,"endTime":3116.614,"body":"long term sustain"},{"startTime":3117.057,"endTime":3125.094,"body":"of that equal set of volume of that eight, think is the number that I used there."},{"startTime":3125.095,"endTime":3130.998,"body":"Yeah, the the enjoyment and sustainability, I feel like, oscillates also throughout a"},{"startTime":3125.095,"endTime":3130.998,"body":"training career."},{"startTime":3130.998,"endTime":3141.322,"body":"Like I think in the earlier stages, when you're younger and full of testosterone"},{"startTime":3130.998,"endTime":3141.322,"body":"production and all of this stuff, I think it's really easy to."},{"startTime":3141.323,"endTime":3148.085,"body":"You know, have that gumption to do whatever is necessary to get results right now."},{"startTime":3148.546,"endTime":3151.795,"body":"And at some point across the way."},{"startTime":3151.795,"endTime":3153.936,"body":"your results slow down a little bit."},{"startTime":3153.936,"endTime":3160.3,"body":"You're not getting these results that you notice in the mirror every month or two months"},{"startTime":3153.936,"endTime":3160.3,"body":"or even six months, whatever it is."},{"startTime":3160.601,"endTime":3166.124,"body":"And at that point, maybe the opportunity cost of your time changes."},{"startTime":3166.124,"endTime":3167.874,"body":"And I noticed that for sure with me."},{"startTime":3167.874,"endTime":3170.437,"body":"Like I started with an abbreviated routine."},{"startTime":3170.437,"endTime":3171.918,"body":"So I started super brief."},{"startTime":3171.918,"endTime":3175.21,"body":"was like two times a week, full body for 45 to 60 minutes."},{"startTime":3175.21,"endTime":3176.841,"body":"So I was on the briefer side."},{"startTime":3176.841,"endTime":3186.064,"body":"Then a few years later, I got into the, muscle mag stuff and I was like, well, what I"},{"startTime":3176.841,"endTime":3186.064,"body":"really need to be doing is 20 to 30 sets of, know, different muscle groups, bro split and"},{"startTime":3186.064,"endTime":3187.274,"body":"all this stuff."},{"startTime":3187.374,"endTime":3191.415,"body":"And that started to kind of, I mean, it was motivating at first."},{"startTime":3191.415,"endTime":3194.376,"body":"And I did, I would say in many ways did see results from that."},{"startTime":3194.376,"endTime":3197.697,"body":"Who knows how much of that was like the pump and muscle swelling and things like that."},{"startTime":3197.697,"endTime":3201.418,"body":"But I felt like there was certainly some results there and that was motivating."},{"startTime":3201.598,"endTime":3203.578,"body":"But then eventually those results slow down."},{"startTime":3203.578,"endTime":3206.199,"body":"And where I ended up finding myself at year."},{"startTime":3206.655,"endTime":3213.021,"body":"five or six was back to a more abbreviated style, which was I've talked about on here, the"},{"startTime":3206.655,"endTime":3213.021,"body":"max OT program."},{"startTime":3213.021,"endTime":3224.01,"body":"So it was like, you know, six to nine sets per muscle group per week, because that felt"},{"startTime":3213.021,"endTime":3224.01,"body":"like the perfect coalescence of my ability now to manufacture better technique, my ability"},{"startTime":3224.01,"endTime":3226.632,"body":"to have better exercise selection."},{"startTime":3226.753,"endTime":3234.367,"body":"And without the excessive commitment to the time of doing 20 to 30 sets of muscle group"},{"startTime":3226.753,"endTime":3234.367,"body":"that maybe"},{"startTime":3234.367,"endTime":3245.053,"body":"would have given me like very slightly more results, who's to even say if that's true or"},{"startTime":3234.367,"endTime":3245.053,"body":"not, but eventually finding my way back to an amount of volume that felt sustainable and"},{"startTime":3245.053,"endTime":3247.907,"body":"enjoyable per the section of topics."},{"startTime":3247.908,"endTime":3248.858,"body":"Agreed."},{"startTime":3248.859,"endTime":3251.4,"body":"Which takes us to the final point."},{"startTime":3251.4,"endTime":3252.651,"body":"It's not fun point before."},{"startTime":3252.651,"endTime":3253.901,"body":"I apologize."},{"startTime":3254.301,"endTime":3255.321,"body":"Availability."},{"startTime":3255.321,"endTime":3255.641,"body":"Right."},{"startTime":3255.641,"endTime":3260.023,"body":"And this is the one I feel like this is because we're older now."},{"startTime":3260.023,"endTime":3262.373,"body":"You know and we have to look at it through this."},{"startTime":3262.373,"endTime":3266.714,"body":"But this I very rarely see people talk about this."},{"startTime":3266.714,"endTime":3275.947,"body":"But at the end of the day for most people I would say this the time availability."},{"startTime":3275.991,"endTime":3286.614,"body":"You know days per week availability and What was there was one other one whereas it was"},{"startTime":3275.991,"endTime":3286.614,"body":"not joint wear and tear it was the other environments right sleep quality Environment"},{"startTime":3286.614,"endTime":3293.836,"body":"surplus those sorts of things I do truly think before we get into Specific like"},{"startTime":3286.614,"endTime":3293.836,"body":"programming tweaks and stuff."},{"startTime":3293.836,"endTime":3304.159,"body":"I do think these are the biggest levers And what we have here is time availability time"},{"startTime":3293.836,"endTime":3304.159,"body":"availability per session days per week that you can train"},{"startTime":3304.263,"endTime":3311.57,"body":"what your work hours are like, what your commute is like, and what your home demands are."},{"startTime":3311.57,"endTime":3325.822,"body":"If you can realistically only train, let's call it Wednesday, Saturday, and Sunday for 45"},{"startTime":3311.57,"endTime":3325.822,"body":"minutes, and that's what your actual availability is, there is your constraint on volume"},{"startTime":3325.822,"endTime":3326.759,"body":"right there."},{"startTime":3326.759,"endTime":3329.842,"body":"Like that, what can you actually fit into that window?"},{"startTime":3329.842,"endTime":3338.039,"body":"And then if you need to, since you need to train Saturday and Sunday and you don't have"},{"startTime":3329.842,"endTime":3338.039,"body":"any time between that, that's going to limit what you can do on those days as well."},{"startTime":3338.039,"endTime":3348.418,"body":"So your life is the large or your life factors, the non, you know, negotiable, unmovable"},{"startTime":3338.039,"endTime":3348.418,"body":"life factors is the largest constraint on your volume."},{"startTime":3348.418,"endTime":3350.079,"body":"Let's call it for what it is."},{"startTime":3350.134,"endTime":3358.148,"body":"Yeah, I as a personal example, I would absolutely not be doing this six day a week bro"},{"startTime":3350.134,"endTime":3358.148,"body":"split that I'm doing right now."},{"startTime":3358.148,"endTime":3366.171,"body":"If I had to commute to a gym and do that just to get a 35 minute session in and then turn"},{"startTime":3358.148,"endTime":3366.171,"body":"around and come home."},{"startTime":3366.171,"endTime":3371.723,"body":"Like if I didn't have a gym in my basement that I could just walk down to start my timer"},{"startTime":3366.171,"endTime":3371.723,"body":"35 minutes later, I'm done."},{"startTime":3371.723,"endTime":3373.374,"body":"Boom sessions complete."},{"startTime":3373.374,"endTime":3376.685,"body":"There's no way I'm wasting that time going to the gym six days a week."},{"startTime":3376.685,"endTime":3378.232,"body":"I for sure would be on a"},{"startTime":3378.232,"endTime":3387.186,"body":"three or four day a week program with 60 to 75 minute sessions, because that's just what"},{"startTime":3378.232,"endTime":3387.186,"body":"makes the most sense with the other factors that go into the time availability there."},{"startTime":3387.186,"endTime":3389.138,"body":"So a really good point."},{"startTime":3389.139,"endTime":3402.679,"body":"Yeah, and this is one where I don't want to sound insensitive because by no means is that"},{"startTime":3389.139,"endTime":3402.679,"body":"my intent, but I would also often make the argument that if this is something that becomes"},{"startTime":3402.679,"endTime":3404.851,"body":"so important to your life,"},{"startTime":3404.864,"endTime":3416.107,"body":"where you're like, hey, I really wanna train five days per week or six days per week and I"},{"startTime":3404.864,"endTime":3416.107,"body":"really want this to be more important, then maybe you move other variables of your life."},{"startTime":3416.107,"endTime":3418.748,"body":"Maybe you need to get a new job or different things like that."},{"startTime":3418.748,"endTime":3421.268,"body":"Or this is a really good example, right?"},{"startTime":3421.489,"endTime":3424.109,"body":"This is so important to me, right?"},{"startTime":3424.109,"endTime":3428.641,"body":"And I'm just very fortunate that I found something that I love to do."},{"startTime":3428.641,"endTime":3430.911,"body":"I've been able to build a career out of it and stuff."},{"startTime":3430.911,"endTime":3433.992,"body":"We've talked about on the podcast numerous times,"},{"startTime":3434.408,"endTime":3444.688,"body":"The neighborhood that Jenny and I are going to move to or not maybe neighborhood the the"},{"startTime":3434.408,"endTime":3444.688,"body":"the region of town We picked it because of its proximity to the gym because that is where"},{"startTime":3444.688,"endTime":3454.909,"body":"we will go the absolute most So we choose a neighborhood Or region of town so that I have"},{"startTime":3444.688,"endTime":3454.909,"body":"we have less than like a 12 minute drive to the gym."},{"startTime":3454.909,"endTime":3458.22,"body":"That was like a very hard constraint um"},{"startTime":3458.22,"endTime":3460.36,"body":"because it's important to me, right?"},{"startTime":3460.361,"endTime":3470.201,"body":"If we found this beautiful home and it checked all the boxes, but it was like a 25 minute"},{"startTime":3460.361,"endTime":3470.201,"body":"drive to the gym, I'd say no fucking way am I doing that every single day."},{"startTime":3470.341,"endTime":3475.101,"body":"So again, it's being able to pick and choose and knowing what your priorities are and"},{"startTime":3470.341,"endTime":3475.101,"body":"stuff."},{"startTime":3475.101,"endTime":3483.341,"body":"And it ultimately does define how much volume you can handle because you can only fit so"},{"startTime":3475.101,"endTime":3483.341,"body":"much in a session like we spoke about."},{"startTime":3483.342,"endTime":3487.244,"body":"Okay, I had one other small one here that I think I'll touch on quickly."},{"startTime":3487.244,"endTime":3489.226,"body":"Equipment availability, right?"},{"startTime":3489.226,"endTime":3497.482,"body":"Sometimes I'm not a big fan of if using as much equipment as we can just because it's"},{"startTime":3489.226,"endTime":3497.482,"body":"there, right?"},{"startTime":3497.482,"endTime":3505.598,"body":"So let's say a gym has a really, really good incline pressing machine, but the flat press"},{"startTime":3497.482,"endTime":3505.598,"body":"machine's like pretty garbage."},{"startTime":3506.05,"endTime":3507.171,"body":"I'm not going to use that."},{"startTime":3507.171,"endTime":3512.395,"body":"We might just do a little bit more inclined and then maybe more flat dumbbell pressing or"},{"startTime":3507.171,"endTime":3512.395,"body":"something like that."},{"startTime":3512.395,"endTime":3525.174,"body":"So it's less of an importance, but exercise selection and equipment quality, I think are"},{"startTime":3512.395,"endTime":3525.174,"body":"worth at least briefly mentioning, but not nearly to the to the magnitude of most of the"},{"startTime":3525.174,"endTime":3527.385,"body":"other things that we we spoke about."},{"startTime":3527.775,"endTime":3528.605,"body":"Yeah."},{"startTime":3528.605,"endTime":3529.866,"body":"Yeah, I agree."},{"startTime":3531.187,"endTime":3542.772,"body":"You also have the potential programming decision of whether you want to do, you know, one"},{"startTime":3531.187,"endTime":3542.772,"body":"or two sets of a bunch of different exercises or more sets of one exercise."},{"startTime":3542.773,"endTime":3551.258,"body":"And the fact that you have to consider that if you're going to do a bunch of different"},{"startTime":3542.773,"endTime":3551.258,"body":"exercises and you're in a commercial gym, you have to maneuver yourself between these"},{"startTime":3551.258,"endTime":3554.289,"body":"exercises, hope that no one's on the machine that you want."},{"startTime":3554.289,"endTime":3557.961,"body":"probably do a warmup set or two for each new machine."},{"startTime":3557.961,"endTime":3566.985,"body":"There's a number of different factors that can add time to your day by making that"},{"startTime":3557.961,"endTime":3566.985,"body":"decision uh versus doing more sets of the same exercise."},{"startTime":3566.985,"endTime":3571.847,"body":"And then the opportunity cost of that would be less stimulus to various regions of the"},{"startTime":3566.985,"endTime":3571.847,"body":"muscle group."},{"startTime":3571.847,"endTime":3581.791,"body":"Like if your chest day is a flat bench and an inclined bench, then you're not able to also"},{"startTime":3571.847,"endTime":3581.791,"body":"fit in like some sort of fly movement."},{"startTime":3581.955,"endTime":3586.037,"body":"or a decline or a dip or whatever else you would want to do."},{"startTime":3586.037,"endTime":3594.422,"body":"So there is a little bit of opportunity costs there, but there's no reason that you can't"},{"startTime":3586.037,"endTime":3594.422,"body":"use that to your advantage and do four to six months of two exercises."},{"startTime":3594.422,"endTime":3600.125,"body":"And then the next four to six months, you know, maybe you keep one and you put a new one"},{"startTime":3594.422,"endTime":3600.125,"body":"in, or you switch both out and do two new ones."},{"startTime":3600.125,"endTime":3604.927,"body":"So a few different ways that you can kind of use exercise selection to manipulate volume."},{"startTime":3604.968,"endTime":3610.981,"body":"And then, uh, the last thing I had on here, and I don't even know if this fully fits into"},{"startTime":3604.968,"endTime":3610.981,"body":"this section, but"},{"startTime":3610.981,"endTime":3616.914,"body":"The idea of specialty cycles and pulling the levers of volume for one to two muscle groups"},{"startTime":3610.981,"endTime":3616.914,"body":"at a time."},{"startTime":3616.914,"endTime":3623.048,"body":"This is the idea that the data-driven guys have really been promoting super hard for the"},{"startTime":3616.914,"endTime":3623.048,"body":"last couple of years."},{"startTime":3623.048,"endTime":3628.081,"body":"And I think it makes the most sense when you talk about doing a higher volume routine."},{"startTime":3628.081,"endTime":3633.243,"body":"I honestly don't think it makes sense to just do high volume across the entire body."},{"startTime":3633.324,"endTime":3639.815,"body":"I think it makes a lot more sense to choose one or two muscle groups that are a priority"},{"startTime":3633.324,"endTime":3639.815,"body":"and you can ramp up the volume."},{"startTime":3639.815,"endTime":3647.92,"body":"to your point about joint structures, you can ramp up the volume slowly over the course of"},{"startTime":3639.815,"endTime":3647.92,"body":"multiple weeks or months for those specific muscle groups."},{"startTime":3647.92,"endTime":3660.017,"body":"And then after you've achieved as many gains as you can, that's reasonable timeframe for"},{"startTime":3647.92,"endTime":3660.017,"body":"those muscle groups, you can simply rotate which muscle groups become a priority so that"},{"startTime":3660.017,"endTime":3663.169,"body":"you're not having to put the entire body on blast."},{"startTime":3663.169,"endTime":3665.0,"body":"And that protects your joint structures."},{"startTime":3665.0,"endTime":3667.031,"body":"It protects your recoverability."},{"startTime":3667.031,"endTime":3669.653,"body":"It protects your precious time commitments."},{"startTime":3669.653,"endTime":3677.841,"body":"uh It kind of solves a lot of the negative drawback issues that we're gonna discuss, that"},{"startTime":3669.653,"endTime":3677.841,"body":"we've discussed about high volume routines."},{"startTime":3677.841,"endTime":3689.02,"body":"It solves that and it allows you to directly utilize volume specifically for a purpose and"},{"startTime":3677.841,"endTime":3689.02,"body":"then use the maintenance volume research to kind of dial that back, put those muscles on"},{"startTime":3689.02,"endTime":3693.374,"body":"maintenance or maintenance plus, and then ramp up the volume for other muscle groups."},{"startTime":3693.375,"endTime":3693.837,"body":"Yeah."},{"startTime":3693.837,"endTime":3698.809,"body":"And as the final point, which we're going to kind of allude to, this is a great segue."},{"startTime":3699.275,"endTime":3712.124,"body":"As your training age increases, so does the likelihood that different muscles develop at"},{"startTime":3699.275,"endTime":3712.124,"body":"different rates and you have strong muscle groups, strong body parts, lagging body parts."},{"startTime":3712.124,"endTime":3725.293,"body":"So the likelihood that that specialty cycle makes a lot more sense so that you can bring"},{"startTime":3712.124,"endTime":3725.293,"body":"up lagging body parts while, you know, just supporting the uh amount of uh hypertrophy you"},{"startTime":3725.293,"endTime":3728.074,"body":"already have and some of the stronger ones, right?"},{"startTime":3728.46,"endTime":3729.153,"body":"Yep."},{"startTime":3729.153,"endTime":3729.956,"body":"Yeah."},{"startTime":3730.199,"endTime":3740.869,"body":"So which kind of leads us to this final point is in 10 to 15 years 10 to 15 years plus do"},{"startTime":3730.199,"endTime":3740.869,"body":"we eventually end up at the same place anyways."},{"startTime":3742.191,"endTime":3748.958,"body":"And I think so in practical terms right because."},{"startTime":3749.239,"endTime":3763.539,"body":"If you're doing this for 10 to 15 years plus, it means your interest in it is quite high"},{"startTime":3749.239,"endTime":3763.539,"body":"and you are going to step through the various paces and ultimately find what works best"},{"startTime":3763.539,"endTime":3764.519,"body":"for you."},{"startTime":3764.519,"endTime":3772.619,"body":"The one thing I will say though is you may find pretty late"},{"startTime":3772.62,"endTime":3789.46,"body":"what might work best for you because I feel rather confident saying, I mean, I started"},{"startTime":3772.62,"endTime":3789.46,"body":"training in 2005 and in 2021, 2022, was, that's."},{"startTime":3789.484,"endTime":3802.864,"body":"let's say that's 17 years later, I would still consider myself high volume and only in the"},{"startTime":3789.484,"endTime":3802.864,"body":"last like year and a half have I really leaned into doing lower volume at like year 23,"},{"startTime":3802.864,"endTime":3803.924,"body":"right?"},{"startTime":3803.924,"endTime":3812.624,"body":"And now I mean, obviously there's a lot of different changes in my life with the exogenous"},{"startTime":3803.924,"endTime":3812.624,"body":"hormones and stuff, but I mean, I'm making great progress."},{"startTime":3812.624,"endTime":3815.844,"body":"I'm learning new things about my body and stuff like that."},{"startTime":3815.844,"endTime":3819.144,"body":"So ultimately, if you spend enough time chasing,"},{"startTime":3819.468,"endTime":3827.027,"body":"this game, you will walk through the different steps and low volume, high volume specialty"},{"startTime":3819.468,"endTime":3827.027,"body":"cycles because you eat."},{"startTime":3827.027,"endTime":3834.516,"body":"It's just an it's it's like an never ending quest to try and get the best out of yourself"},{"startTime":3827.027,"endTime":3834.516,"body":"and find out what works for yourself."},{"startTime":3834.516,"endTime":3836.098,"body":"And it has enough time goes by."},{"startTime":3836.098,"endTime":3838.319,"body":"You're going to try it all effectively."},{"startTime":3838.803,"endTime":3839.273,"body":"Yeah."},{"startTime":3839.273,"endTime":3839.673,"body":"Yeah."},{"startTime":3839.673,"endTime":3850.079,"body":"Uh, it's interesting that it took you kind of that long to get to the low volume point"},{"startTime":3839.673,"endTime":3850.079,"body":"because I mean, I remember looking at your routines when we were first starting this"},{"startTime":3850.079,"endTime":3858.564,"body":"podcast and you would write down your leg routine and it was like four sets of six"},{"startTime":3850.079,"endTime":3858.564,"body":"different exercises or something like that for your leg workout."},{"startTime":3858.624,"endTime":3864.287,"body":"And I know that you like thought you were training hard and you were putting in the proper"},{"startTime":3858.624,"endTime":3864.287,"body":"intensity and all that sort of stuff."},{"startTime":3864.287,"endTime":3867.271,"body":"But I think looking back and reflecting on it, you can now say that"},{"startTime":3867.271,"endTime":3875.796,"body":"A lot of those sets were probably, you know, two to four RIR or something along those"},{"startTime":3867.271,"endTime":3875.796,"body":"lines, or at least you weren't able to institute the amount of intensity and focus that"},{"startTime":3875.796,"endTime":3876.867,"body":"you're able to now."},{"startTime":3876.867,"endTime":3880.179,"body":"And so in some ways you kind of follow that curve that we mentioned earlier."},{"startTime":3880.179,"endTime":3888.694,"body":"It's just that your curve happened later where, know, you were intermediate, late"},{"startTime":3880.179,"endTime":3888.694,"body":"intermediate, your volumes are really high, you're experimenting with high volumes."},{"startTime":3888.694,"endTime":3892.896,"body":"And then you kind of transition over into this like advanced stage."},{"startTime":3892.956,"endTime":3894.259,"body":"And you realize that"},{"startTime":3894.259,"endTime":3896.951,"body":"You don't need as much volume because you can focus better."},{"startTime":3896.951,"endTime":3898.432,"body":"Your execution is better."},{"startTime":3898.432,"endTime":3901.915,"body":"All of the things that we've basically talked about already today."},{"startTime":3901.915,"endTime":3915.124,"body":"And so I think that that is insightful, not to say that you're the same as everybody else"},{"startTime":3901.915,"endTime":3915.124,"body":"and that everyone else is going to have the same experience as you, but my sense from 20"},{"startTime":3915.124,"endTime":3922.619,"body":"years, 27 years training and basically 20 years coaching is that most people get there."},{"startTime":3922.757,"endTime":3932.824,"body":"like most people that think that they really need to do high volumes, they ultimately end"},{"startTime":3922.757,"endTime":3932.824,"body":"up at lower volumes once they reach the point that they're able to institute that"},{"startTime":3932.824,"endTime":3935.546,"body":"execution and intensity that we've been talking about."},{"startTime":3935.546,"endTime":3936.917,"body":"And there of course are exceptions."},{"startTime":3936.917,"endTime":3945.723,"body":"Like you look at Eric Helms and his upper body and you see that he's doing 20 to 30 sets"},{"startTime":3936.917,"endTime":3945.723,"body":"and basically everything's to failure and his execution is really good and all of these"},{"startTime":3945.723,"endTime":3945.934,"body":"things."},{"startTime":3945.934,"endTime":3948.755,"body":"And he's found that that's what's necessary for him."},{"startTime":3949.076,"endTime":3950.965,"body":"But by the same token, he's found that"},{"startTime":3950.965,"endTime":3954.805,"body":"his legs actually respond to higher intensity, lower volume."},{"startTime":3954.805,"endTime":3961.025,"body":"And so these are sort of the things that you learn over time in how it's specific to your"},{"startTime":3954.805,"endTime":3961.025,"body":"body."},{"startTime":3961.025,"endTime":3967.085,"body":"So just because you might respond to high volumes in one part may not mean that you"},{"startTime":3961.025,"endTime":3967.085,"body":"respond best to high volumes in another part."},{"startTime":3967.085,"endTime":3971.285,"body":"And so it's all part of this journey of building insight into yourself."},{"startTime":3971.285,"endTime":3980.639,"body":"And to kind of wrap it back to the 10 to 15 years plus thing, my sense is, and you and I"},{"startTime":3971.285,"endTime":3980.639,"body":"have discussed this too, that the thing that limits you from reaching"},{"startTime":3980.639,"endTime":3985.332,"body":"quote, genetic potential is often not your training."},{"startTime":3985.332,"endTime":3987.974,"body":"It's not whether you're training high volume or low volume."},{"startTime":3987.974,"endTime":3991.646,"body":"It's much more the lifestyle factors of are you getting sleep?"},{"startTime":3991.646,"endTime":3992.777,"body":"Do you have stress?"},{"startTime":3992.777,"endTime":3994.739,"body":"Are you eating enough calories?"},{"startTime":3994.739,"endTime":3997.34,"body":"Are you able to do this consistently over time?"},{"startTime":3997.34,"endTime":4004.785,"body":"Like all of these various factors keep you from reaching your genetic potential, not the"},{"startTime":3997.34,"endTime":4004.785,"body":"style of training that you choose."},{"startTime":4004.785,"endTime":4010.739,"body":"ah And so my thought process is that regardless of which style you train,"},{"startTime":4010.837,"endTime":4016.877,"body":"you're likely gonna get to 95 to 98 % of your genetic potential if you just do it long"},{"startTime":4010.837,"endTime":4016.877,"body":"enough."},{"startTime":4016.877,"endTime":4025.837,"body":"And then maybe there's a few little levers you can pull later on that are like, oh, I"},{"startTime":4016.877,"endTime":4025.837,"body":"actually can use more intensity and maybe pull back volume here, or maybe I need more"},{"startTime":4025.837,"endTime":4028.637,"body":"volume here and maybe slightly less intensity."},{"startTime":4028.657,"endTime":4032.237,"body":"But these are the things that are getting you that extra one or 2%."},{"startTime":4032.237,"endTime":4038.757,"body":"They're not the things that are taking you from, you know, a novice untrained physique to"},{"startTime":4032.237,"endTime":4038.757,"body":"being super jacked."},{"startTime":4038.757,"endTime":4039.463,"body":"It's like,"},{"startTime":4039.463,"endTime":4051.271,"body":"Regardless of how you train, you just do it long enough and hard enough with enough"},{"startTime":4039.463,"endTime":4051.271,"body":"volume, which is kind of a nebulous amount of volume, but enough, uh then you're going to"},{"startTime":4051.271,"endTime":4052.884,"body":"get a pretty jacked physique."},{"startTime":4052.884,"endTime":4055.257,"body":"And so that's kind of where I stand."},{"startTime":4055.258,"endTime":4057.282,"body":"Yeah, yeah, I mean, ultimately, I agree."},{"startTime":4057.282,"endTime":4059.142,"body":"And if you eat enough, so."},{"startTime":4059.142,"endTime":4060.353,"body":"Yeah, for sure."},{"startTime":4060.353,"endTime":4062.314,"body":"And then we have like personal anecdote here."},{"startTime":4062.314,"endTime":4069.888,"body":"I need to jump off here in a second, but I do want to say, you know, I did try the high"},{"startTime":4062.314,"endTime":4069.888,"body":"volume stuff as I referenced after my abbreviated training, I did a couple of years of"},{"startTime":4069.888,"endTime":4073.06,"body":"high volume and then eventually dialed that back to the max OT."},{"startTime":4073.06,"endTime":4077.202,"body":"And I can't say I've really done significantly high volumes other than my CrossFit years."},{"startTime":4077.202,"endTime":4088.508,"body":"That was kind of like this, this Oasis in the middle of my training career, but uh in my"},{"startTime":4077.202,"endTime":4088.508,"body":"bodybuilding style training, I haven't really gone back to high volumes much after a year."},{"startTime":4088.978,"endTime":4089.969,"body":"fourth, four and five."},{"startTime":4089.969,"endTime":4096.932,"body":"um But I did hire Brian Miner as a coach at one point, the 3dmj coach, and he was awesome."},{"startTime":4096.932,"endTime":4097.653,"body":"I love him."},{"startTime":4097.653,"endTime":4101.255,"body":"Nothing against the way he programmed me or anything."},{"startTime":4101.255,"endTime":4109.8099999999995,"body":"But um he basically increased my volume by at least 50 % from where I was going into him"},{"startTime":4101.255,"endTime":4109.8099999999995,"body":"because he was like, look, this is a lever we can pull."},{"startTime":4109.8099999999995,"endTime":4113.742,"body":"Like if you want maximum results, we can pull this lever of more volume."},{"startTime":4113.742,"endTime":4117.904,"body":"And so he not only took me from a push pull legs where I was doing"},{"startTime":4119.0650000000005,"endTime":4121.146,"body":"six sessions over 10 days."},{"startTime":4121.166,"endTime":4122.376,"body":"He pulled that back."},{"startTime":4122.376,"endTime":4130.929,"body":"So I was doing six sessions over eight days, and he basically one and a half times my"},{"startTime":4122.376,"endTime":4130.929,"body":"volume while increasing my frequency."},{"startTime":4131.049,"endTime":4136.52,"body":"And I made it about five weeks of that program before I was like, my enjoyment is down."},{"startTime":4136.52,"endTime":4140.151,"body":"I, my joint structures are starting to hurt."},{"startTime":4140.151,"endTime":4143.285,"body":"I don't really want to show up to the gym and do this anymore."},{"startTime":4143.285,"endTime":4145.723,"body":"And, and that just wasn't something that worked for me."},{"startTime":4145.723,"endTime":4146.383,"body":"So"},{"startTime":4146.383,"endTime":4153.817,"body":"you know, one of your points here is try it, like play devil's advocate, try the other"},{"startTime":4146.383,"endTime":4153.817,"body":"side, see if that works for you, see what happens."},{"startTime":4153.817,"endTime":4163.021,"body":"And I can say that through that experience that I tried, you know, increasing frequency,"},{"startTime":4153.817,"endTime":4163.021,"body":"increasing volume, and the end result was not beneficial for me."},{"startTime":4163.022,"endTime":4166.463,"body":"Yeah, mean, I, well, I'm not gonna say I love that, right?"},{"startTime":4166.463,"endTime":4172.785,"body":"Cause that would be kind of a dickheaded thing, but um yeah, like these are just"},{"startTime":4166.463,"endTime":4172.785,"body":"experiences you have, do you have to gain?"},{"startTime":4172.785,"endTime":4185.7,"body":"And the one kind of final thing that I will leave with is you can use volume as a lever or"},{"startTime":4172.785,"endTime":4185.7,"body":"sorry, you can use titrating and increasing volumes as a lever."},{"startTime":4185.7,"endTime":4190.912,"body":"but then it eventually needs to reset to be able to use that again, right?"},{"startTime":4190.912,"endTime":4195.682,"body":"And maybe it resets with a season of your life where."},{"startTime":4196.174,"endTime":4206.619,"body":"For example, like I used it as a reset postseason where my focus is now getting married"},{"startTime":4196.174,"endTime":4206.619,"body":"and you know, being back in the USA and seeing family and stuff like that."},{"startTime":4206.619,"endTime":4208.39,"body":"I'm going to drop my volume back down."},{"startTime":4208.39,"endTime":4212.492,"body":"I'm just going to try and maintain, you know, the amount of muscle and stuff that I have."},{"startTime":4212.492,"endTime":4214.823,"body":"And now that was in September."},{"startTime":4214.823,"endTime":4226.05,"body":"We're now in January and I'm titrating volumes back up and I'm like using that lever again"},{"startTime":4214.823,"endTime":4226.05,"body":"and then I'll drop it back down and use it in a wave like fashion."},{"startTime":4226.05,"endTime":4238.23,"body":"So it is a lever that you can use, in short, most people probably don't need as much as"},{"startTime":4226.05,"endTime":4238.23,"body":"they think as the training age is, ages progress."},{"startTime":4238.231,"endTime":4240.132,"body":"And I just want to say like, love Brian Miner."},{"startTime":4240.132,"endTime":4242.843,"body":"He and I have conversations off offline and stuff too."},{"startTime":4242.843,"endTime":4244.323,"body":"So this really isn't anything against him."},{"startTime":4244.323,"endTime":4249.505,"body":"Like I actually think given where the science was in 2020 and stuff, like he made the"},{"startTime":4244.323,"endTime":4249.505,"body":"absolute right move."},{"startTime":4249.505,"endTime":4253.627,"body":"I would have done the same move if I was coaching somebody under those conditions as well."},{"startTime":4253.667,"endTime":4257.138,"body":"It just happened to not be the right move for me in that situation."},{"startTime":4257.138,"endTime":4260.149,"body":"So ah yeah, totally agree with everything you said."},{"startTime":4260.15,"endTime":4267.097,"body":"Cool, so that is uh Brian and Aaron's meanderings on determining your volume needs."},{"startTime":4267.097,"endTime":4269.189,"body":"So as always guys, thank you for listening."},{"startTime":4269.189,"endTime":4273.233,"body":"You can follow up with us on Instagram or in the comments on YouTube."},{"startTime":4273.233,"endTime":4274.384,"body":"We would appreciate that."},{"startTime":4274.384,"endTime":4275.646,"body":"Have a great week."},{"startTime":4275.646,"endTime":4277.508,"body":"We will talk to you two weeks."},{"startTime":4277.508,"endTime":4280.149,"body":"Next week I will not be able to record."},{"startTime":4280.15,"endTime":4280.887,"body":"Cool."}]}