{"version":"1.0.0","segments":[{"startTime":25.0,"endTime":25.684,"body":"What's up guys."},{"startTime":25.684,"endTime":27.465,"body":"Happy Tuesday or Wednesday."},{"startTime":27.465,"endTime":28.946,"body":"Welcome to Eat, Train, Prosper."},{"startTime":28.946,"endTime":40.834,"body":"Today is Brian and myself and this is episode at 211 and we are going to be unpacking a"},{"startTime":28.946,"endTime":40.834,"body":"recent progression model that Brian has been teasing and using in his own personal"},{"startTime":40.834,"endTime":50.271,"body":"training which is leaning towards a little bit more of an intuitive approach which we are"},{"startTime":40.834,"endTime":50.271,"body":"going to dive into which Brian will explain and I think there's a lot of nuance that goes"},{"startTime":50.271,"endTime":52.864999999999995,"body":"into this a lot of training agent stuff but it is"},{"startTime":52.864999999999995,"endTime":59.654,"body":"something that he's been doing that we are excited to talk about before we dive into that"},{"startTime":52.864999999999995,"endTime":59.654,"body":"as always updates."},{"startTime":59.654,"endTime":61.397,"body":"Brian, what do you have for us?"},{"startTime":61.692,"endTime":70.678,"body":"Yeah, two updates on topics that we've been kind of hovering around and talking a bit"},{"startTime":61.692,"endTime":70.678,"body":"about over the last couple of months."},{"startTime":70.678,"endTime":79.505,"body":"So at the same time that I started TRT in mid late December, I also started doing this bro"},{"startTime":70.678,"endTime":79.505,"body":"split."},{"startTime":79.505,"endTime":88.11,"body":"And so the timing is interesting in that the bro split has been super effective for me and"},{"startTime":79.505,"endTime":88.11,"body":"I've made a bunch of gains doing it."},{"startTime":88.291,"endTime":90.542,"body":"But it coincides with literally"},{"startTime":90.542,"endTime":93.613,"body":"the precise timing of when I started TRT."},{"startTime":93.613,"endTime":107.949,"body":"And so I'm in this kind of murky world of trying to determine whether the gains that I'm"},{"startTime":93.613,"endTime":107.949,"body":"receiving are because I'm doing a bro split or because I'm doing TRT or mostly TRT and a"},{"startTime":107.949,"endTime":111.431,"body":"little bit bro split or all one and not the other."},{"startTime":111.431,"endTime":116.243,"body":"And it's actually been kind of frustrating a little bit."},{"startTime":116.243,"endTime":119.418,"body":"And also this might be a little bit of a hot take."},{"startTime":119.418,"endTime":133.112,"body":"but it's made me sort of realize potentially why people on gear and not just TRT, but like"},{"startTime":119.418,"endTime":133.112,"body":"full on gear often will state that their methods are so effective."},{"startTime":133.512,"endTime":144.195,"body":"And being that I am on a lower version of this now with TRT, I can understand why that"},{"startTime":133.512,"endTime":144.195,"body":"seems to happen very often."},{"startTime":144.195,"endTime":147.226,"body":"And I can also understand why natural people look at that and they're like,"},{"startTime":147.226,"endTime":148.11599999999999,"body":"Dude, you're on gear."},{"startTime":148.11599999999999,"endTime":155.55,"body":"You can't tell me that the gains you made on that crazy ass split you designed are simply"},{"startTime":148.11599999999999,"endTime":155.55,"body":"because you're on this crazy ass split that you designed."},{"startTime":155.55,"endTime":158.661,"body":"Like there are way too many factors going into this."},{"startTime":158.821,"endTime":170.456,"body":"And it can kind of blur these lines of are my gains because I'm really good at programming"},{"startTime":158.821,"endTime":170.456,"body":"and I'm really smart and savvy and I have all these great ideas or do I have some pretty"},{"startTime":170.456,"endTime":174.926,"body":"good ideas that probably work pretty well, but like really the"},{"startTime":174.926,"endTime":179.339,"body":"the manifestation of these gains is because I'm on gear or whatever."},{"startTime":179.44,"endTime":180.891,"body":"And it's a very blurry line."},{"startTime":180.891,"endTime":188.468,"body":"And it's something I hadn't really put much thought into until I was in the position where"},{"startTime":180.891,"endTime":188.468,"body":"I'm like, dude, the bro split is insane."},{"startTime":188.468,"endTime":193.392,"body":"Like over the last eight weeks, I have, you know, gained 11 pounds of body weight."},{"startTime":193.392,"endTime":196.735,"body":"I'm now like I've shedded most of the glycogen and water stuff."},{"startTime":196.735,"endTime":198.816,"body":"And so I'm sitting here at 206 this morning."},{"startTime":198.816,"endTime":200.638,"body":"And like, I felt etched."},{"startTime":200.638,"endTime":203.18,"body":"I woke up, I looked in the mirror, I was like, damn, like"},{"startTime":203.18,"endTime":207.104,"body":"I feel as lean as I was when I was 195, but now I'm 206."},{"startTime":207.104,"endTime":208.976,"body":"Like what is going on?"},{"startTime":208.976,"endTime":212.449,"body":"Clearly the bro split must be the reason for all these gains, right?"},{"startTime":212.449,"endTime":214.892,"body":"ah And so yeah, it's confusing."},{"startTime":214.892,"endTime":223.44,"body":"uh shit, before I continue, let me just kick that over to you and see what kind of"},{"startTime":214.892,"endTime":223.44,"body":"thoughts you have on that as you've been through this for the last couple of years."},{"startTime":223.776,"endTime":225.389,"body":"I mean, you hit the nail on the head."},{"startTime":225.711,"endTime":233.628,"body":"The difference that the only difference I think, right, is we are now old enough."},{"startTime":234.114,"endTime":243.034,"body":"where we're able to kind of look in the rear view mirror and a little bit wiser just"},{"startTime":234.114,"endTime":243.034,"body":"because of the years of age, right?"},{"startTime":243.034,"endTime":248.874,"body":"Like you trained as a natural for 25, 26 years, whatever it is."},{"startTime":248.994,"endTime":253.734,"body":"And now you change this one thing, right?"},{"startTime":253.734,"endTime":257.514,"body":"And now things are, and you're now seeing the other side of the fence."},{"startTime":257.514,"endTime":261.254,"body":"Same thing, I trained for 21 years."},{"startTime":261.255,"endTime":264.115,"body":"20, whatever, 20, 21 years, right?"},{"startTime":264.21500000000003,"endTime":271.975,"body":"And, but I think we're both a little bit, you know, old enough and wise enough and"},{"startTime":264.21500000000003,"endTime":271.975,"body":"introspective enough to be able to make that distinction."},{"startTime":271.975,"endTime":275.79499999999996,"body":"Whereas I have full confidence in the statement."},{"startTime":275.79499999999996,"endTime":287.835,"body":"If I went on gear at 26, I would not be able to do that because you're, you're just at a"},{"startTime":275.79499999999996,"endTime":287.835,"body":"different mindset at 37 and 42 or 43 than you are at 26."},{"startTime":287.836,"endTime":290.196,"body":"And I think."},{"startTime":291.319,"endTime":301.519,"body":"I'm just a lot, I'm just much better able to regulate my ego and understand what is, where"},{"startTime":291.319,"endTime":301.519,"body":"10, 11 years ago, I know I could not have done that the same way."},{"startTime":301.52,"endTime":302.4,"body":"Yeah."},{"startTime":302.931,"endTime":311.786,"body":"so anyway, uh, still kind of working through all my thoughts around, uh that interaction"},{"startTime":302.931,"endTime":311.786,"body":"between the TRT and the progress and the bro split and all that sort of stuff."},{"startTime":311.786,"endTime":318.731,"body":"And today's episode where we talk about kind of tracking progress or not tracking"},{"startTime":311.786,"endTime":318.731,"body":"progress, but seeing progress."},{"startTime":318.731,"endTime":323.103,"body":"I think all of this kind of fits into this piece of the pie a little bit."},{"startTime":323.103,"endTime":328.316,"body":"Um, but before we get all into that, just a quick update on."},{"startTime":328.488,"endTime":332.83,"body":"kind of my sense of mental state around the bro split."},{"startTime":332.91,"endTime":337.571,"body":"So it's been like eight weeks now, and that's about how long I've been on TRT as well."},{"startTime":337.612,"endTime":350.477,"body":"And I very much am finding that I still love doing the bro split once I start my sessions"},{"startTime":337.612,"endTime":350.477,"body":"because I've talked about they're so short, they're concise, they're all under 40 minutes."},{"startTime":350.697,"endTime":357.279,"body":"It's really easy for me to put in the necessary intensity and focus into these sessions"},{"startTime":350.697,"endTime":357.279,"body":"because they're so short."},{"startTime":357.38,"endTime":358.429,"body":"But I'm having"},{"startTime":358.429,"endTime":366.375,"body":"more and more trouble, specifically in the last call it like week to two weeks of the"},{"startTime":358.429,"endTime":366.375,"body":"desire to start the session."},{"startTime":366.375,"endTime":374.6,"body":"And I think that part of that is the frequency by which I'm training because this bro"},{"startTime":366.375,"endTime":374.6,"body":"split has me training essentially six out of seven days."},{"startTime":374.6,"endTime":384.678,"body":"uh You know, one body part a day, every session is hard because I feel like I'm only"},{"startTime":374.6,"endTime":384.678,"body":"training that muscle group with the primary focus once a week."},{"startTime":384.678,"endTime":385.458,"body":"So I'm like,"},{"startTime":385.458,"endTime":391.904,"body":"going into it with the sense of you know, most things need to be to zero to one RIR I need"},{"startTime":385.458,"endTime":391.904,"body":"to hit my like eight to 10 working sets."},{"startTime":391.904,"endTime":394.208,"body":"There's a relatively high"},{"startTime":395.553,"endTime":397.245,"body":"fatigue costs locally."},{"startTime":397.245,"endTime":403.57,"body":"It's interesting because the fatigue cost isn't systemic, like it would be in more of like"},{"startTime":397.245,"endTime":403.57,"body":"a full body or upper lower type split."},{"startTime":403.57,"endTime":405.832,"body":"But there certainly is like a fatigue cost locally."},{"startTime":405.832,"endTime":409.775,"body":"And then obviously the quad day and the ham day are just hard overall."},{"startTime":409.775,"endTime":416.081,"body":"uh And so there's like, along with this, I also have been struggling to do cardio."},{"startTime":416.081,"endTime":420.365,"body":"So it's like I'm struggling in some ways to do the weights because there's six days a"},{"startTime":416.081,"endTime":420.365,"body":"week."},{"startTime":420.365,"endTime":423.085,"body":"But then I'm also struggling to start cardio."},{"startTime":423.085,"endTime":425.046,"body":"which I think is a two factor problem."},{"startTime":425.046,"endTime":437.491,"body":"One is that so many of my days are dedicated to weights being the primary focus, but"},{"startTime":425.046,"endTime":437.491,"body":"because of this, I've been doing less cardio, which then has this like waterfall domino"},{"startTime":437.491,"endTime":441.173,"body":"effect of making me not want to do cardio because I don't do cardio."},{"startTime":441.173,"endTime":444.224,"body":"It's getting harder to do cardio and then it hurts more."},{"startTime":444.224,"endTime":446.485,"body":"And then there's more of a recovery cost for it."},{"startTime":446.485,"endTime":450.477,"body":"And so there's like this snowball effect of problems that are occurring."},{"startTime":450.477,"endTime":454.811,"body":"that are just very gradual and they're just starting to like peek their head through the"},{"startTime":450.477,"endTime":454.811,"body":"surface right now."},{"startTime":454.811,"endTime":468.292,"body":"uh But most of this to say that I am my plan is essentially in mid March, as I usually do"},{"startTime":454.811,"endTime":468.292,"body":"as it gets nicer to go back to a more even split where I have like three lifting sessions"},{"startTime":468.292,"endTime":474.387,"body":"and three or four cardio sessions and kind of alternate cardio day, lift day, cardio day,"},{"startTime":468.292,"endTime":474.387,"body":"lift day."},{"startTime":474.387,"endTime":478.33,"body":"And I'm starting to find myself looking forward to getting back to that structure."},{"startTime":478.33,"endTime":479.428,"body":"So all of this"},{"startTime":479.428,"endTime":483.61,"body":"passionate excitement I had about the bro split a few weeks ago where I was like, this is"},{"startTime":479.428,"endTime":483.61,"body":"amazing."},{"startTime":483.61,"endTime":484.891,"body":"Like everything's so great."},{"startTime":484.891,"endTime":485.812,"body":"It's still great."},{"startTime":485.812,"endTime":486.652,"body":"It's still pretty good."},{"startTime":486.652,"endTime":488.933,"body":"I guess it's maybe not great."},{"startTime":489.083,"endTime":497.588,"body":"and it's, trending toward this point, hurtling toward this point in mid March where I'm"},{"startTime":489.083,"endTime":497.588,"body":"excited to get back to a little bit more balance with the training."},{"startTime":497.588,"endTime":498.728,"body":"so that's one thing."},{"startTime":498.728,"endTime":509.23,"body":"And then the other thing, just quick update on the TRT being that I'm eight weeks in now,"},{"startTime":498.728,"endTime":509.23,"body":"um, finally in the last week or so, maybe week and a half, my HRV and heart rate stuff."},{"startTime":509.23,"endTime":510.881,"body":"has all finally stabilized."},{"startTime":510.881,"endTime":519.723,"body":"I talked in prior episodes about how everything went haywire for the first six weeks or"},{"startTime":510.881,"endTime":519.723,"body":"so, like, you know, my sympathetic preparedness each morning was way higher."},{"startTime":519.723,"endTime":521.283,"body":"So my heart rate was higher."},{"startTime":521.283,"endTime":533.137,"body":"I wasn't uh getting into like these parasympathetic states as much as I was before my HRV"},{"startTime":521.283,"endTime":533.137,"body":"was plummeting down all of these kinds of uh different heuristics of readiness seemed kind"},{"startTime":533.137,"endTime":536.2280000000001,"body":"of just often awry in some ways."},{"startTime":536.2280000000001,"endTime":537.548,"body":"In the last week,"},{"startTime":537.872,"endTime":541.134,"body":"HRV and heart rate stuff has completely normalized."},{"startTime":541.134,"endTime":544.696,"body":"I'm getting down to like 41 beats per minute while I sleep at night."},{"startTime":544.696,"endTime":552.54,"body":"um I'm getting HRV scores akin to where they were before I started TRT again."},{"startTime":552.541,"endTime":554.722,"body":"And I'm just starting to feel really good overall."},{"startTime":554.722,"endTime":561.306,"body":"Like I still don't know that I would say that there's this big tidal wave of amazing TRT"},{"startTime":554.722,"endTime":561.306,"body":"is so incredible."},{"startTime":561.306,"endTime":565.848,"body":"Like it's changed my life type thing, but I'm starting to feel the subtle signs of."},{"startTime":565.849,"endTime":581.159,"body":"daily improved mood, optimism, little increases in motivation slash maybe lack of friction"},{"startTime":565.849,"endTime":581.159,"body":"to get started with various things, uh better, more stable energy throughout the day, like"},{"startTime":581.159,"endTime":582.58,"body":"very, very subtle stuff."},{"startTime":582.58,"endTime":591.947,"body":"But I'm starting to kind of notice this, which has been really cool and positive and sleep"},{"startTime":582.58,"endTime":591.947,"body":"has also been overall improving."},{"startTime":591.947,"endTime":595.949,"body":"Like there's still nights, a couple nights a week where things aren't perfect."},{"startTime":595.993,"endTime":602.956,"body":"But for the most part, I would say the trend line is kind of like the stock market where"},{"startTime":595.993,"endTime":602.956,"body":"it's just gradually getting better and better."},{"startTime":602.956,"endTime":607.639,"body":"last night I had one wake up for seven minutes at 3 a.m."},{"startTime":607.639,"endTime":608.639,"body":"Didn't get hot."},{"startTime":608.639,"endTime":611.52,"body":"Oftentimes I get hot, didn't get hot at all."},{"startTime":611.521,"endTime":620.175,"body":"Literally went to the bathroom, went right back to sleep, had an amazing night of sleep"},{"startTime":611.521,"endTime":620.175,"body":"and just really looking forward to seeing how it all kind of continues to progress from"},{"startTime":620.175,"endTime":620.845,"body":"there."},{"startTime":620.846,"endTime":624.955,"body":"One, there's two things I would love to touch on a little bit."},{"startTime":625.776,"endTime":631.548,"body":"There was a part that you said a reduced a reduction in friction to get things done,"},{"startTime":625.776,"endTime":631.548,"body":"right?"},{"startTime":631.548,"endTime":638.171,"body":"uh That I always describe as it feels like the fence I have to climb over to start like"},{"startTime":631.548,"endTime":638.171,"body":"work."},{"startTime":638.171,"endTime":639.822,"body":"It gets can get like really, really short."},{"startTime":639.822,"endTime":642.113,"body":"Like normally it's whatever a five foot fence, four foot fence."},{"startTime":642.113,"endTime":644.154,"body":"Sometimes it feels like it's a six inches tall."},{"startTime":644.154,"endTime":644.554,"body":"Right."},{"startTime":644.554,"endTime":650.897,"body":"But that that's the exact, you know, what you said, a reduced friction to get things done,"},{"startTime":644.554,"endTime":650.897,"body":"which is very, very nice."},{"startTime":651.803,"endTime":656.697,"body":"And to play devil's advocate a little bit, this is something I've wondered for quite some"},{"startTime":651.803,"endTime":656.697,"body":"time."},{"startTime":657.038,"endTime":666.085,"body":"I wonder if a lot of these subjective well-being improvements are often just a downstream"},{"startTime":657.038,"endTime":666.085,"body":"of improved sleep."},{"startTime":666.733,"endTime":676.197,"body":"overnight and when because I mean we've talked about this for years because you and I"},{"startTime":666.733,"endTime":676.197,"body":"historically just are not great sleepers and if you've been not a great sleeper for 20"},{"startTime":676.197,"endTime":686.252,"body":"years of your adult life and then you start sleeping better you know over like seven eight"},{"startTime":676.197,"endTime":686.252,"body":"weeks you're gonna notice it right you're gonna have these impacts so I mean I don't think"},{"startTime":686.252,"endTime":696.786,"body":"it really matters why it happens but it is always something that I've been you know"},{"startTime":686.252,"endTime":696.786,"body":"pondering and curious about if it really is are these indirect impacting for"},{"startTime":696.79,"endTime":702.962,"body":"from it allowing me to sleep much better, which I don't think we will ever know."},{"startTime":702.962,"endTime":704.853,"body":"Yeah, I I think that makes a ton of sense."},{"startTime":704.853,"endTime":714.78,"body":"Like I think if one weren't even on TRT and simply were able to just take a magic pill and"},{"startTime":704.853,"endTime":714.78,"body":"prove their sleep to like a 97 out of 100 sleep score every single night, I'm sure there"},{"startTime":714.78,"endTime":717.572,"body":"would be some massive downstream effects of that."},{"startTime":717.572,"endTime":727.84,"body":"But I wonder if like it almost requires the TRT to like normalize hormone balance in a way"},{"startTime":717.572,"endTime":727.84,"body":"to be able to get that sleep to get to that point."},{"startTime":727.84,"endTime":731.742,"body":"If you're somebody that has struggled with sleep in the past."},{"startTime":731.854,"endTime":742.589,"body":"Whereas somebody that just optimizes sleep inherently might, because testosterone is so"},{"startTime":731.854,"endTime":742.589,"body":"well linked to sleep, they might simply have higher baseline testosterone levels because"},{"startTime":742.589,"endTime":745.72,"body":"their sleep is naturally better anyways."},{"startTime":746.02,"endTime":750.722,"body":"So it's this kind of big circular thing that everything relates to everything else."},{"startTime":750.723,"endTime":751.203,"body":"Definitely."},{"startTime":751.203,"endTime":752.283,"body":"Update for me."},{"startTime":752.283,"endTime":759.723,"body":"I have a big one actually my done a few client check in system which I have not talked"},{"startTime":752.283,"endTime":759.723,"body":"about on here in a very very long time."},{"startTime":759.863,"endTime":761.083,"body":"I sat down on Saturday."},{"startTime":761.083,"endTime":769.643,"body":"There's been a number of updates that I have been using in my own personal coaching"},{"startTime":761.083,"endTime":769.643,"body":"business that I wanted to make but it was a big time sink and I just didn't really have"},{"startTime":769.643,"endTime":772.443,"body":"the time but Saturday it was."},{"startTime":772.504,"endTime":775.215,"body":"It was crappy and raining here and I said, you know what, I'm gonna sit down."},{"startTime":775.215,"endTime":778.377,"body":"I got up super, super early and I just started."},{"startTime":778.377,"endTime":779.547,"body":"I said, I'm gonna get it done today."},{"startTime":779.547,"endTime":783.469,"body":"I'm giving myself like the day to do it and all the updates are in."},{"startTime":783.469,"endTime":785.68,"body":"So what did I put into this?"},{"startTime":785.68,"endTime":790.002,"body":"A training program builder, database is already supported in there."},{"startTime":790.33,"endTime":793.45,"body":"training programs, a nutrition plan builder."},{"startTime":793.45,"endTime":797.11,"body":"The sheet was originally built for 12 months of consecutive use."},{"startTime":797.11,"endTime":801.59,"body":"I bumped that out to 36 months, so three full years."},{"startTime":801.59,"endTime":803.53,"body":"I put the fat loss model in there."},{"startTime":803.53,"endTime":806.55,"body":"I put the muscle gain model in there."},{"startTime":806.81,"endTime":814.49,"body":"And there's probably a few other things that I am forgetting, but now there is 19 total"},{"startTime":806.81,"endTime":814.49,"body":"sheets inside my Done For You client check-in system."},{"startTime":814.49,"endTime":816.25,"body":"It is an entire."},{"startTime":816.416,"endTime":831.544,"body":"operations management of client side things for a modern day fitness coach in one is 100"},{"startTime":816.416,"endTime":831.544,"body":"US dollars one time payment use it for as many clients as you have for as many years as"},{"startTime":831.544,"endTime":832.935,"body":"you want to use it."},{"startTime":832.955,"endTime":836.457,"body":"It is my small gift back to the industry."},{"startTime":836.458,"endTime":843.438,"body":"Yeah, and I know that uh every single person I've talked to that has used it has had"},{"startTime":836.458,"endTime":843.438,"body":"nothing but positive things to say about it."},{"startTime":843.438,"endTime":847.863,"body":"So, uh highly recommend getting your hands on this thing."},{"startTime":848.141,"endTime":849.551,"body":"Yeah, I'm excited."},{"startTime":849.551,"endTime":855.934,"body":"I feel like prideful and happy that I get to offer it and the updates were gigantic."},{"startTime":855.934,"endTime":857.434,"body":"So was very, very cool."},{"startTime":858.174,"endTime":869.486,"body":"Which when I was reviewing some of the older things is where I realized my voice changed"},{"startTime":858.174,"endTime":869.486,"body":"because I was watching some of these old videos and I was like, why do I sound like that?"},{"startTime":869.486,"endTime":873.906,"body":"And then I watched some of other ones and I was like, there's no way this is what I would"},{"startTime":869.486,"endTime":873.906,"body":"sound like."},{"startTime":873.906,"endTime":882.226,"body":"And then I remember we talked about this at this, this person said this months ago on the"},{"startTime":873.906,"endTime":882.226,"body":"podcast or on YouTube and someone's like, did Aaron's voice change?"},{"startTime":882.226,"endTime":884.346,"body":"And I was like, no, no, I don't think my voice changed."},{"startTime":884.346,"endTime":885.526,"body":"Oh no, they were right."},{"startTime":885.526,"endTime":887.826,"body":"It 100 % has changed."},{"startTime":887.826,"endTime":897.326,"body":"So I am interested to see if yours will in three, six, 12, 24 months as we continue on the"},{"startTime":887.826,"endTime":897.326,"body":"podcast."},{"startTime":897.327,"endTime":905.488,"body":"Yeah, man, I hope I get that deep baritone and just like sound so domineering and wise"},{"startTime":897.327,"endTime":905.488,"body":"with my depth."},{"startTime":906.833,"endTime":912.281,"body":"I truly think it has to do mostly with the amount of body weight that I've put on."},{"startTime":912.281,"endTime":918.599,"body":"But the TRT and the gear is like the gateway to allowing all that body weight to be put"},{"startTime":912.281,"endTime":918.599,"body":"on."},{"startTime":918.599,"endTime":920.03,"body":"So."},{"startTime":921.473,"endTime":922.393,"body":"Okay."},{"startTime":922.393,"endTime":927.613,"body":"Intuitively tracking and not actually chasing or trying to force progressive overload."},{"startTime":927.613,"endTime":929.553,"body":"Do you want to unpack it for us a bit, Brian?"},{"startTime":929.554,"endTime":944.004,"body":"Yeah, so this has been a topic that I've been kind of curious about for a long time, but I"},{"startTime":929.554,"endTime":944.004,"body":"don't think it was until the last month or two that I really actually started kind of"},{"startTime":944.004,"endTime":952.45,"body":"implementing this more and trying to like kind of stop chasing the log book, so to speak."},{"startTime":952.45,"endTime":959.054,"body":"And it's something that I still feel like very torn on and I don't exactly know"},{"startTime":959.188,"endTime":963.632,"body":"that I stand fully on the side of simply intuitive tracking."},{"startTime":963.632,"endTime":971.748,"body":"think it probably is going to be specific to the stage of training that you're at in some"},{"startTime":963.632,"endTime":971.748,"body":"way as well."},{"startTime":971.748,"endTime":987.181,"body":"ah And I know that I'm very aware that at any stage of training, you could become easily"},{"startTime":971.748,"endTime":987.181,"body":"complacent where if you're not trying to beat the log book,"},{"startTime":987.289,"endTime":997.075,"body":"that you simply go through a set and when it gets hard, you stop doing the set and you"},{"startTime":987.289,"endTime":997.075,"body":"could go months and years and not actually progress at all."},{"startTime":997.075,"endTime":1011.084,"body":"so, and I also know that trying to beat the log book was a huge part of the motivation and"},{"startTime":997.075,"endTime":1011.084,"body":"excitement and energy that would come from going to the gym, especially in the early years"},{"startTime":1011.084,"endTime":1012.785,"body":"was being able to."},{"startTime":1012.786,"endTime":1018.309,"body":"analyze my log book before going and know what weights I needed to hit, how many reps I"},{"startTime":1012.786,"endTime":1018.309,"body":"was going to target."},{"startTime":1018.309,"endTime":1025.3029999999999,"body":"And there was something really raw and animalistic and exciting about that pursuit of"},{"startTime":1018.309,"endTime":1025.3029999999999,"body":"progress."},{"startTime":1025.3029999999999,"endTime":1034.268,"body":"uh But now, and I think lots of this has to do with just where the stage of training that"},{"startTime":1025.3029999999999,"endTime":1034.268,"body":"I am is."},{"startTime":1034.7759999999998,"endTime":1041.212,"body":"I think that there is an inevitable"},{"startTime":1042.056,"endTime":1052.056,"body":"very, very slight adjustment in the way that things are performed when the logbook is"},{"startTime":1042.056,"endTime":1052.056,"body":"being chased and"},{"startTime":1052.057,"endTime":1053.571,"body":"Man, how do I even?"},{"startTime":1053.867,"endTime":1054.521,"body":"So."},{"startTime":1054.522,"endTime":1067.465,"body":"If I go into the gym and I know that I did the 100 pound dumbbells for eight reps on"},{"startTime":1054.522,"endTime":1067.465,"body":"incline bench the prior week, and I go into the gym and I'm like, man, it's been like two"},{"startTime":1067.465,"endTime":1070.097,"body":"weeks of hitting the same reps with the same weight."},{"startTime":1070.097,"endTime":1073.591,"body":"Like this week, I've got to get that ninth rep or whatever."},{"startTime":1073.591,"endTime":1075.052,"body":"Like I have to do it, you know?"},{"startTime":1075.052,"endTime":1079.308,"body":"um I can go in with the full intention of."},{"startTime":1079.308,"endTime":1081.349,"body":"You know, my range of motion isn't going to change."},{"startTime":1081.349,"endTime":1083.632,"body":"The dumbbells are going to touch my chest each rep."},{"startTime":1083.632,"endTime":1085.994,"body":"I'm going to pause at the bottom."},{"startTime":1085.994,"endTime":1097.985,"body":"All of these specific range of motion aspects could be identical week to week, but there's"},{"startTime":1085.994,"endTime":1097.985,"body":"very, very subtle shifts in the way that one might initiate the rep."},{"startTime":1097.985,"endTime":1101.976,"body":"So, you know, you get to the bottom, you're in the same position you were the prior week."},{"startTime":1101.976,"endTime":1107.596,"body":"But now as you begin to initiate the rep, there's just a little bit more oomph and"},{"startTime":1101.976,"endTime":1107.596,"body":"momentum from the bottom."},{"startTime":1107.596,"endTime":1114.836,"body":"Maybe you slightly pop your chest up and flare your rib cage, arching your back just a"},{"startTime":1107.596,"endTime":1114.836,"body":"teeny, teeny little bit."},{"startTime":1114.836,"endTime":1119.136,"body":"Call it even 1 % or 2 % more than you did the prior week."},{"startTime":1119.236,"endTime":1129.26,"body":"Maybe as you're completing that final rep, just to beat the log book, there's like a very"},{"startTime":1119.236,"endTime":1129.26,"body":"slight like left arm rises like a millimeter before the right arm rises."},{"startTime":1129.26,"endTime":1136.466,"body":"and there's just these extremely subtle shifts in the way that one might go about"},{"startTime":1129.26,"endTime":1136.466,"body":"implementing the rep overall."},{"startTime":1136.466,"endTime":1141.27,"body":"And then at the end you mark down in the log book and you're like, hell yeah, I got my"},{"startTime":1136.466,"endTime":1141.27,"body":"nine dude."},{"startTime":1141.27,"endTime":1142.211,"body":"I did it."},{"startTime":1142.211,"endTime":1143.321,"body":"It is amazing."},{"startTime":1143.321,"endTime":1145.513,"body":"I am a fucking savage, right?"},{"startTime":1145.513,"endTime":1147.474,"body":"I beat the log book."},{"startTime":1147.475,"endTime":1148.486,"body":"Cool, awesome."},{"startTime":1148.486,"endTime":1149.337,"body":"You beat the log book."},{"startTime":1149.337,"endTime":1158.542,"body":"Did you actually create more stimulus and tension in the muscle that you're trying to"},{"startTime":1149.337,"endTime":1158.542,"body":"train when you beat the log book?"},{"startTime":1158.542,"endTime":1162.575,"body":"Or did you simply beat the log book and the tension in the muscle was the same?"},{"startTime":1162.575,"endTime":1169.859,"body":"Or maybe you beat the log book and the tension in the muscle was actually a little bit"},{"startTime":1162.575,"endTime":1169.859,"body":"less than it was the prior week."},{"startTime":1169.859,"endTime":1182.367,"body":"And these are these really ambiguous, like super nuanced and dorky things that I think"},{"startTime":1169.859,"endTime":1182.367,"body":"about that most people probably don't, but that I think are extremely relevant to"},{"startTime":1182.367,"endTime":1183.458,"body":"progress."},{"startTime":1183.458,"endTime":1193.779,"body":"at certain, well, progress at any point of your journey, but specifically at the point of"},{"startTime":1183.458,"endTime":1193.779,"body":"your journey where progress doesn't occur as rapidly uh and seamlessly as it did in the"},{"startTime":1193.779,"endTime":1194.54,"body":"past."},{"startTime":1194.54,"endTime":1198.254,"body":"And so I'll just frame it up that way and we can take the discussion from there."},{"startTime":1198.255,"endTime":1200.365,"body":"No, I..."},{"startTime":1200.874,"endTime":1211.051,"body":"I struggle with these conversations a bit because sometimes I wonder if we're, you and I"},{"startTime":1200.874,"endTime":1211.051,"body":"just get too deep into the weeds, right?"},{"startTime":1211.052,"endTime":1212.563,"body":"So that's like one side of it, right?"},{"startTime":1212.563,"endTime":1217.337,"body":"Which would be the, I guess, of like someone playing devil's advocate on it."},{"startTime":1217.337,"endTime":1221.4,"body":"But at the same time, I know I've been there, right?"},{"startTime":1221.4,"endTime":1227.804,"body":"And it's hard to really self-autoregulate."},{"startTime":1227.81,"endTime":1235.831,"body":"and keep yourself as honest as you possibly can when you want that ninth rep, because"},{"startTime":1227.81,"endTime":1235.831,"body":"that's that victory, right?"},{"startTime":1235.831,"endTime":1240.999,"body":"I got this victory, I got meaning out of this training session, I'm doing things right."},{"startTime":1240.999,"endTime":1243.8,"body":"It's uh a reward."},{"startTime":1243.905,"endTime":1246.096,"body":"that you are doing things properly, right?"},{"startTime":1246.096,"endTime":1248.127,"body":"Because things are improving and getting better."},{"startTime":1248.127,"endTime":1251.039,"body":"And then you tell yourself, I'm making gains."},{"startTime":1251.039,"endTime":1252.68,"body":"That's more muscle, right?"},{"startTime":1252.68,"endTime":1254.041,"body":"That's a better physique."},{"startTime":1254.041,"endTime":1258.323,"body":"And of course, those are all things that are correlated with what you want."},{"startTime":1258.323,"endTime":1266.087,"body":"So you might be telling yourself a little bit of a story that you want to believe, and it"},{"startTime":1258.323,"endTime":1266.087,"body":"might not actually be happening."},{"startTime":1266.087,"endTime":1272.791,"body":"And yeah, sometimes, many times, one would argue that that final rep quality"},{"startTime":1272.792,"endTime":1286.644,"body":"is probably lower than the fine like the three before it because of those compensations to"},{"startTime":1272.792,"endTime":1286.644,"body":"check the box and it is ambiguous and it's hard and I don't honestly have a this is the"},{"startTime":1286.644,"endTime":1291.648,"body":"right answer um but yes I definitely agree with that."},{"startTime":1292.028,"endTime":1297.542,"body":"Yeah, and we've kind of been circling around this idea a little bit over the last few"},{"startTime":1292.028,"endTime":1297.542,"body":"weeks as well."},{"startTime":1297.542,"endTime":1310.281,"body":"We had a question on our Q \u0026A a few weeks ago, and I think we touched on it another time"},{"startTime":1297.542,"endTime":1310.281,"body":"as well about how a lot of these big guys, whether they're on gear or natural, seem to be"},{"startTime":1310.281,"endTime":1314.584,"body":"lifting these like absurdly light weights for some movements."},{"startTime":1314.625,"endTime":1319.804,"body":"And so we talked about this regarding, like you put up a reel the other day about C-Bomb"},{"startTime":1314.625,"endTime":1319.804,"body":"lifting."},{"startTime":1319.804,"endTime":1323.025,"body":"was it 35 pound dumbbells for his curls or something like that?"},{"startTime":1323.025,"endTime":1331.967,"body":"And he's like, what a massive like geared up bodybuilder who like you'd think should be"},{"startTime":1323.025,"endTime":1331.967,"body":"lifting like the fifties or the sixties or something like that."},{"startTime":1331.967,"endTime":1341.07,"body":"And I'm sure at some point in his career, he was curling the fifties or the sixties for"},{"startTime":1331.967,"endTime":1341.07,"body":"probably the same amount of reps that he's doing the 35s for."},{"startTime":1341.07,"endTime":1349.692,"body":"And so in the world of chasing progressive overload, it becomes difficult to justify"},{"startTime":1349.786,"endTime":1363.654,"body":"someone like him or anyone else, know, top level bodybuilder taking loads that they were"},{"startTime":1349.786,"endTime":1363.654,"body":"using and resetting them to 60 or 70 % of the total weight they were using as a way of"},{"startTime":1363.654,"endTime":1365.196,"body":"achieving more stimulus."},{"startTime":1365.196,"endTime":1368.46,"body":"Like how does one make sense of this in the world of progressive over?"},{"startTime":1368.461,"endTime":1383.679,"body":"quality So which I show which I feel may be pertinent to share I got crucified in the"},{"startTime":1368.461,"endTime":1383.679,"body":"comments on that post by the way by numerous people who just completely missing the forest"},{"startTime":1383.679,"endTime":1395.076,"body":"for the trees where they're like He just did that for the video see Bob and can curl the"},{"startTime":1383.679,"endTime":1395.076,"body":"50s and I'm like, of course he can But you the regular motherfucker in middle America in a"},{"startTime":1395.076,"endTime":1395.69,"body":"gym"},{"startTime":1395.69,"endTime":1399.901,"body":"who thinks they can curl the 50s at 175 pounds cannot."},{"startTime":1399.901,"endTime":1401.362,"body":"That is the point of the video."},{"startTime":1401.362,"endTime":1405.283,"body":"The point of the video is not that Seabub can't curl 50 fucking pounds."},{"startTime":1405.283,"endTime":1410.324,"body":"I'm not out here trying to tell Seabub what he can or can't do."},{"startTime":1410.384,"endTime":1413.675,"body":"Which is like, it's frustrating, but it is what it is."},{"startTime":1413.675,"endTime":1416.466,"body":"That's what happens when you put your opinion on the internet."},{"startTime":1416.666,"endTime":1423.148,"body":"The other thing is you cannot refer to weight as load on Instagram or."},{"startTime":1423.378,"endTime":1424.972,"body":"Everyone's an eighth grade boy."},{"startTime":1424.972,"endTime":1427.757,"body":"That's the other point that I that I figured out"},{"startTime":1428.463,"endTime":1430.364,"body":"Yeah, man, you got to shoot that load."},{"startTime":1430.364,"endTime":1447.548,"body":"um so I think, you know, the the real truth of it is that the internal queuing what's"},{"startTime":1430.364,"endTime":1447.548,"body":"happening internally, and the stimulus that you're able to create within the muscle is"},{"startTime":1447.548,"endTime":1457.172,"body":"actually the thing that's going to determine hypertrophy much more than whether you're"},{"startTime":1447.548,"endTime":1457.172,"body":"adding a rep or adding five pounds week to week."},{"startTime":1457.198,"endTime":1463.874,"body":"It's how much pressure and tension can you create in the specific muscle that you're"},{"startTime":1457.198,"endTime":1463.874,"body":"trying to train?"},{"startTime":1463.874,"endTime":1476.399,"body":"And so in the pursuit of progressive overload, like that bench press example, or like, you"},{"startTime":1463.874,"endTime":1476.399,"body":"know, going from the 35s to the 40s in a curl or something like that, it's not as if you"},{"startTime":1476.399,"endTime":1478.681,"body":"can't do the weight."},{"startTime":1478.681,"endTime":1483.505,"body":"And it's even not as if it won't look the same on camera."},{"startTime":1483.505,"endTime":1496.285,"body":"Like I have, I'm sure you have as well filmed yourself doing sets where you then progress"},{"startTime":1483.505,"endTime":1496.285,"body":"by one rep and on the camera, it might look the exact same to the point that even a coach"},{"startTime":1496.285,"endTime":1499.605,"body":"watching the set might say, wow, nice work."},{"startTime":1499.605,"endTime":1512.617,"body":"You progressed by a rep that was rad, but internally to you, it might feel a little bit"},{"startTime":1499.605,"endTime":1512.617,"body":"different in that you feel that you flared that rib cage an extra degree or two that you"},{"startTime":1512.909,"endTime":1523.685,"body":"used a little bit of teeny more momentum from the bottom that maybe you're doing that curl"},{"startTime":1512.909,"endTime":1523.685,"body":"and it looks the same on the screen, but there's a little bit of more like hip hop or butt"},{"startTime":1523.685,"endTime":1532.78,"body":"squeeze that kind of allows you to get that momentum to take you through the sticking"},{"startTime":1523.685,"endTime":1532.78,"body":"point, but might not actually look any different on camera."},{"startTime":1532.78,"endTime":1541.325,"body":"But these are the things that you know, as an athlete, as an advanced athlete, that you"},{"startTime":1532.78,"endTime":1541.325,"body":"know, and that you can feel that there's something that went a little bit different."},{"startTime":1541.325,"endTime":1543.326,"body":"in that set than the prior set."},{"startTime":1543.326,"endTime":1552.532,"body":"And so this is all part of that same downstream problem of trying to chase progressive"},{"startTime":1543.326,"endTime":1552.532,"body":"overload and chase the log book and all of that stuff."},{"startTime":1552.553,"endTime":1564.3,"body":"And so the simple solution is to do as Brian Miner suggested back in 2019, when he came up"},{"startTime":1552.553,"endTime":1564.3,"body":"with the the philosophical approach to progressive overload, which is essentially that you"},{"startTime":1564.3,"endTime":1570.405,"body":"just train and then eventually you realize you notice that the way you're using is too"},{"startTime":1564.3,"endTime":1570.405,"body":"easy."},{"startTime":1570.405,"endTime":1571.087,"body":"And then"},{"startTime":1571.087,"endTime":1582.161,"body":"you increase weight, which is still progressive overload, but taking that completely"},{"startTime":1571.087,"endTime":1582.161,"body":"different approach to it sort of minimizes the the passive."},{"startTime":1582.161,"endTime":1591.385,"body":"Yeah, yeah, it's it's a passive approach to progressive overload instead of actively"},{"startTime":1582.161,"endTime":1591.385,"body":"trying to covet it or chase it week to week."},{"startTime":1591.386,"endTime":1603.794,"body":"be as helpful as we can for the listeners, one of the immediate things that stands out to"},{"startTime":1591.386,"endTime":1603.794,"body":"me is this conversation falling on the wrong training age, right?"},{"startTime":1603.794,"endTime":1615.773,"body":"uh I think the conversation we're having is much more advanced because it requires a much"},{"startTime":1603.794,"endTime":1615.773,"body":"more introspective and intellectual understanding of how you contract your muscles and how"},{"startTime":1615.773,"endTime":1618.044,"body":"you use your..."},{"startTime":1618.045,"endTime":1620.256,"body":"body to generate stimulus, right?"},{"startTime":1620.256,"endTime":1628.44,"body":"I would say if you even if someone tried to have this conversation with me five years into"},{"startTime":1620.256,"endTime":1628.44,"body":"training, I be like, what the fuck are you talking about?"},{"startTime":1628.44,"endTime":1631.691,"body":"You know, that's just, my training trajectory."},{"startTime":1631.691,"endTime":1633.382,"body":"Someone else's might be different."},{"startTime":1633.382,"endTime":1647.459,"body":"But I think if you're still newish to the gym, if you're still under what would be"},{"startTime":1633.382,"endTime":1647.459,"body":"considered like general, generally accepted strength numbers, I still think the the just"},{"startTime":1647.459,"endTime":1648.469,"body":"getting strong."},{"startTime":1648.78,"endTime":1662.683,"body":"is going to be the best, know, words of encouragement because you just need those reps"},{"startTime":1648.78,"endTime":1662.683,"body":"accumulated over months and years so that you can create the connection mentally,"},{"startTime":1662.683,"endTime":1671.985,"body":"physically with your muscles were to where this conversation actually has much more value"},{"startTime":1662.683,"endTime":1671.985,"body":"because you understand how to contract them to a higher degree."},{"startTime":1671.986,"endTime":1673.867,"body":"Yeah, I think that's right."},{"startTime":1673.867,"endTime":1687.719,"body":"And I still like I opened with I do think that especially in like the beginner or earlier"},{"startTime":1673.867,"endTime":1687.719,"body":"stages, that there is something that teaches you about like hard work and there's an"},{"startTime":1687.719,"endTime":1691.102,"body":"inherent benefit to trying to get stronger."},{"startTime":1691.102,"endTime":1698.459,"body":"ah But with that said, I think there was just a study that came out very recently."},{"startTime":1698.459,"endTime":1700.432,"body":"It was a 2026."},{"startTime":1700.432,"endTime":1709.548,"body":"and it compared uh beginners, I think it was women who had never trained before and they"},{"startTime":1700.432,"endTime":1709.548,"body":"were doing, I think, elbow flexion."},{"startTime":1709.748,"endTime":1713.321,"body":"So bicep curls and, uh maybe it was triceps."},{"startTime":1713.321,"endTime":1721.877,"body":"It was one of the two arm muscles and they separated them into two groups and one group"},{"startTime":1713.321,"endTime":1721.877,"body":"specifically tried to use progressive overload."},{"startTime":1721.877,"endTime":1724.098,"body":"was double progression, eight to 12 rep range."},{"startTime":1724.098,"endTime":1728.131,"body":"And when they would hit the top of the rep range, they would add weight and kind of work"},{"startTime":1724.098,"endTime":1728.131,"body":"their way back up to 12, et cetera."},{"startTime":1728.131,"endTime":1730.268,"body":"So over the course of the study, I"},{"startTime":1730.268,"endTime":1734.181,"body":"seven to 10 weeks, whatever it was, there was a progressive overload group."},{"startTime":1734.181,"endTime":1738.364,"body":"And then there was another group, but this group didn't progressive overload at all."},{"startTime":1738.364,"endTime":1748.57,"body":"Whatever they started with, which was failure in week one, they just kept the exact same"},{"startTime":1738.364,"endTime":1748.57,"body":"way in the exact same reps throughout the entire study and never increased."},{"startTime":1748.59,"endTime":1756.436,"body":"At the end of the study, they then measured the RIR of that group that didn't progressive"},{"startTime":1748.59,"endTime":1756.436,"body":"overload."},{"startTime":1756.436,"endTime":1760.274,"body":"And obviously their RIR was, there was tons of it."},{"startTime":1760.274,"endTime":1764.196,"body":"because they never added weight or added reps, but they're beginners."},{"startTime":1764.196,"endTime":1766.219,"body":"So of course they were getting stronger."},{"startTime":1766.219,"endTime":1770.743,"body":"And then there was the group that progressive overloaded to match their adaptations."},{"startTime":1770.744,"endTime":1777.469,"body":"The group that used the progressive overload and stayed close to failure throughout the"},{"startTime":1770.744,"endTime":1777.469,"body":"cycle ended up getting way more gains than the other group."},{"startTime":1777.469,"endTime":1781.173,"body":"I think it was like 60 % to 25 % or something like that."},{"startTime":1781.173,"endTime":1787.554,"body":"But the point being that the group that didn't even add a rep or weight the entire time"},{"startTime":1781.173,"endTime":1787.554,"body":"granted their beginners."},{"startTime":1787.554,"endTime":1794.618,"body":"They still made like 25 % or whatever the number is cross-sectional area progress in"},{"startTime":1787.554,"endTime":1794.618,"body":"hypertrophy over the course of cycle."},{"startTime":1794.618,"endTime":1806.685,"body":"Now, just to take a step back, what if that group that hadn't added reps or load at all"},{"startTime":1794.618,"endTime":1806.685,"body":"and simply did the same thing the whole time, what if they didn't actually covet or chase"},{"startTime":1806.685,"endTime":1815.01,"body":"progressive overload, but they got to a point in their training where they simply noticed"},{"startTime":1806.685,"endTime":1815.01,"body":"and they told the proctor or whatever of the study like."},{"startTime":1815.01,"endTime":1818.031,"body":"hey, these curls are feeling very easy today."},{"startTime":1818.21,"endTime":1820.432,"body":"I know it's been a few weeks of doing the same thing."},{"startTime":1820.432,"endTime":1826.153,"body":"Like what if just we make like one weight increase like halfway through the study because"},{"startTime":1820.432,"endTime":1826.153,"body":"it's just too easy."},{"startTime":1826.173,"endTime":1830.674,"body":"And then they go through the rest of the study and they have this increased weight and"},{"startTime":1826.173,"endTime":1830.674,"body":"blah, whatever."},{"startTime":1830.694,"endTime":1841.937,"body":"My guess would be that simply by making one or maybe two weight adjustments reactively"},{"startTime":1830.694,"endTime":1841.937,"body":"throughout the study instead of proactively, my hypothesis is that they probably would"},{"startTime":1841.937,"endTime":1844.322,"body":"have more or less gotten to a similar place."},{"startTime":1844.322,"endTime":1852.129,"body":"which then gives me the thought that even for a beginner, there could be something to just"},{"startTime":1844.322,"endTime":1852.129,"body":"simply noticing that the weight is too easy."},{"startTime":1852.129,"endTime":1855.691,"body":"So start working hard, work hard, go close to failure."},{"startTime":1855.692,"endTime":1856.522,"body":"Don't force it."},{"startTime":1856.522,"endTime":1858.694,"body":"Just kind of keep that weight for a couple of weeks."},{"startTime":1858.694,"endTime":1862.417,"body":"And then as a beginner, your adaptations are going to happen pretty quickly."},{"startTime":1862.417,"endTime":1869.162,"body":"And eventually you're going to realize that the weight is too easy and you're going to"},{"startTime":1862.417,"endTime":1869.162,"body":"react to the weight being too easy by adding weight."},{"startTime":1869.162,"endTime":1871.833,"body":"And then eventually you're going to be close to failure again."},{"startTime":1871.833,"endTime":1872.553,"body":"So"},{"startTime":1872.553,"endTime":1875.535,"body":"The same principle can apply to both."},{"startTime":1875.535,"endTime":1889.605,"body":"ah I think the subtlety here and the nuance is going to come down to the individual and"},{"startTime":1875.535,"endTime":1889.605,"body":"whether this is somebody that has that intrinsic motivation to want to go up and increase"},{"startTime":1889.605,"endTime":1897.071,"body":"versus somebody that is pretty happy just showing up at the gym, lifting weights, going"},{"startTime":1889.605,"endTime":1897.071,"body":"home and calling it a productive session."},{"startTime":1897.071,"endTime":1900.637,"body":"And I think that that's where the avatar kind of splits."},{"startTime":1900.637,"endTime":1911.749,"body":"and you have somebody that could benefit from the intuitive approach versus somebody that"},{"startTime":1900.637,"endTime":1911.749,"body":"needs more of that stringent kind of hardcore progressive overload focus."},{"startTime":1911.75,"endTime":1912.697,"body":"Yeah."},{"startTime":1912.698,"endTime":1915.142,"body":"Yeah, I mean, I agree."},{"startTime":1915.142,"endTime":1923.955,"body":"the reason I do is because I think when you're newer, you need more structure to keep you."},{"startTime":1924.397,"endTime":1929.189,"body":"Generally progressing so that you have a continued interest in it, right?"},{"startTime":1929.189,"endTime":1934.282,"body":"Like imagine if every time you went to the gym when we were young It was just awful."},{"startTime":1934.282,"endTime":1943.876,"body":"We never got any stronger and we were just like bouncing around like I probably wouldn't"},{"startTime":1934.282,"endTime":1943.876,"body":"have I probably wouldn't be talking about lifting weights, know 22 years later whatever it"},{"startTime":1943.876,"endTime":1946.958,"body":"is because it wasn't fruitful, right?"},{"startTime":1946.958,"endTime":1954.501,"body":"Like I again, what's something I went to one Brazilian jiu-jitsu class and it was like"},{"startTime":1946.958,"endTime":1954.501,"body":"yeah, this is not for me"},{"startTime":1954.501,"endTime":1963.885,"body":"and I haven't been back and it was pretty obvious that it's super popular and stuff right"},{"startTime":1954.501,"endTime":1963.885,"body":"now and I see why but I realize like this is not for me."},{"startTime":1963.885,"endTime":1966.706,"body":"um So I think it's..."},{"startTime":1967.747,"endTime":1970.249,"body":"One of the things at a philosophical level, yes, I agree."},{"startTime":1970.249,"endTime":1983.217,"body":"But I think in practice, when you don't know what you're doing, you need more rigidity so"},{"startTime":1970.249,"endTime":1983.217,"body":"that you can progress, which will then further, you know, re-reinforce the pattern of this"},{"startTime":1983.217,"endTime":1985.478,"body":"is something worth putting my time into."},{"startTime":1986.235,"endTime":1986.755,"body":"Yeah."},{"startTime":1986.755,"endTime":1996.738,"body":"And I mean, to also mention that it's also motivating intrinsically to see progress or to"},{"startTime":1986.755,"endTime":1996.738,"body":"be able to go into the gym and notice progress week to week."},{"startTime":1996.738,"endTime":2009.342,"body":"uh if you are in the beginning stages, it will be often probably, it would be hard for me"},{"startTime":1996.738,"endTime":2009.342,"body":"to put myself back in the beginner phase, but my sense is that it would be a little more"},{"startTime":2009.342,"endTime":2014.603,"body":"difficult to assess when something is too easy versus uh"},{"startTime":2014.787,"endTime":2024.634,"body":"you're an advanced trainee and you're used to, you know, know what one RIR or zero RIR"},{"startTime":2014.787,"endTime":2024.634,"body":"feels like, then when you go into the gym and you notice that that was a two RIR, you're"},{"startTime":2024.634,"endTime":2026.195,"body":"like, cool."},{"startTime":2026.195,"endTime":2033.349,"body":"Let's add some weight next week where that distinction would be uh much more ambiguous for"},{"startTime":2026.195,"endTime":2033.349,"body":"somebody in the earlier stages of the journey."},{"startTime":2033.35,"endTime":2033.98,"body":"Certainly."},{"startTime":2033.98,"endTime":2044.284,"body":"um One thing that I think could be pertinent to talk about and you kind of alluded to it"},{"startTime":2033.98,"endTime":2044.284,"body":"with your updates."},{"startTime":2044.565,"endTime":2055.341,"body":"The idea of seasons for me comes into play here and I think that that would be pertinent"},{"startTime":2044.565,"endTime":2055.341,"body":"speaking about and in full transparency myself."},{"startTime":2055.341,"endTime":2061.333,"body":"I've been in kind of the same season since September ish."},{"startTime":2061.3559999999998,"endTime":2061.656,"body":"Right."},{"startTime":2061.656,"endTime":2066.1769999999997,"body":"Which is no body buildings over for right now."},{"startTime":2066.297,"endTime":2079.661,"body":"I'm coming down to just my TRT starting my fertility protocol with that being the primary"},{"startTime":2066.297,"endTime":2079.661,"body":"and I'm just going to kind of maintain which body weight did climb but that was largely"},{"startTime":2080.361,"endTime":2082.162,"body":"you know nutrition mediated."},{"startTime":2082.162,"endTime":2085.663,"body":"But I'm I'm starting to get a little bit itchy."},{"startTime":2085.663,"endTime":2086.543,"body":"Right."},{"startTime":2086.625,"endTime":2090.976,"body":"Whereas I don't do well without goals."},{"startTime":2091.116,"endTime":2099.499,"body":"And the goal had been kind of to not let the wheels fall off and lose all my gains and"},{"startTime":2091.116,"endTime":2099.499,"body":"don't get fat and stuff."},{"startTime":2099.499,"endTime":2106.772,"body":"That's been attained for September, October, November, December, January, February seven,"},{"startTime":2099.499,"endTime":2106.772,"body":"six months now."},{"startTime":2106.772,"endTime":2109.252,"body":"And I'm starting to be like, I want to do something."},{"startTime":2109.252,"endTime":2110.313,"body":"I want to work on something."},{"startTime":2110.313,"endTime":2110.903,"body":"Right."},{"startTime":2110.903,"endTime":2114.324,"body":"So I think with with this, the"},{"startTime":2114.774,"endTime":2117.16,"body":"the intuitively tracking it makes a lot of sense."},{"startTime":2117.16,"endTime":2121.501,"body":"It can be a season, right, of your your training."},{"startTime":2121.501,"endTime":2122.622,"body":"Maybe there's"},{"startTime":2123.08,"endTime":2135.029,"body":"a priority, a shifting in your priorities where maybe it's a higher work priority thing"},{"startTime":2123.08,"endTime":2135.029,"body":"and the training wants to be a lot more of a creative and fun outlet and where you're not"},{"startTime":2135.029,"endTime":2146.968,"body":"hyper fixated on trying to beat the log book where you don't have a goal of X amount of"},{"startTime":2135.029,"endTime":2146.968,"body":"more muscle mass or necessarily acutely changing or improving your physique and it can"},{"startTime":2146.968,"endTime":2148.498,"body":"serve a much more"},{"startTime":2149.48,"endTime":2154.269,"body":"It can play a different role that is that we less commonly speak about."},{"startTime":2154.27,"endTime":2157.957,"body":"What are your thoughts on that with it fitting into a season?"},{"startTime":2158.439,"endTime":2159.649,"body":"Yeah, I think that makes sense."},{"startTime":2159.649,"endTime":2173.143,"body":"mean, I'm a big fan of periodizing in some sense, maybe not even periodizing for the"},{"startTime":2159.649,"endTime":2173.143,"body":"purpose of maximizing strength or hypertrophy, but maybe even periodizing for simply the"},{"startTime":2173.143,"endTime":2177.304,"body":"way that it fits into your lifestyle and your structure at that time."},{"startTime":2177.304,"endTime":2185.887,"body":"And obviously this is going to be a different conversation if somebody is a competitive"},{"startTime":2177.304,"endTime":2185.887,"body":"bodybuilder, where I think then the periodization does have to kind of be toward that one"},{"startTime":2185.887,"endTime":2186.929,"body":"specific goal."},{"startTime":2186.929,"endTime":2198.526,"body":"But for somebody like me who does want to maximize hypertrophy and strength in a sense,"},{"startTime":2186.929,"endTime":2198.526,"body":"but really I want to maximize the inputs for health and longevity across a year."},{"startTime":2198.527,"endTime":2212.395,"body":"That's why I have these periods, these seasons, as you said, where, you know, from call it"},{"startTime":2198.527,"endTime":2212.395,"body":"late October, early November through mid March, I tend to focus more of my energy into"},{"startTime":2212.396,"endTime":2217.137,"body":"training with weights because it's colder out and I don't have the motivation to go out"},{"startTime":2212.396,"endTime":2217.137,"body":"and do the cardio and all that stuff."},{"startTime":2217.137,"endTime":2222.579,"body":"And then come the warmer months, I do want to do more cardio and I put the weights on the"},{"startTime":2217.137,"endTime":2222.579,"body":"back burner."},{"startTime":2222.579,"endTime":2232.502,"body":"And that is actually sort of my intention now as we kind of have this discussion around,"},{"startTime":2222.579,"endTime":2232.502,"body":"uh, around progressive overload and whether we should chase it or not."},{"startTime":2232.502,"endTime":2241.684,"body":"And this intuitive tracking piece is like, even though I'm flirting with and playing with"},{"startTime":2232.502,"endTime":2241.684,"body":"this concept a bit, these last few months with the bro split, um,"},{"startTime":2241.684,"endTime":2252.307,"body":"I am still aware and I am tracking in a sense, uh but I think I'm going to do less of that"},{"startTime":2241.684,"endTime":2252.307,"body":"once I get back into cardio season."},{"startTime":2253.488,"endTime":2260.079,"body":"so I think that that is where the value does come in in this seasonal approach and it"},{"startTime":2253.488,"endTime":2260.079,"body":"gives you an opportunity to play with it."},{"startTime":2260.079,"endTime":2268.505,"body":"So if you're somebody like me that's been hardcore tracking and chasing progressive"},{"startTime":2260.079,"endTime":2268.505,"body":"overload for decades, it can be a pretty rough."},{"startTime":2268.505,"endTime":2278.645,"body":"transition to simply be like, Oh, well, I'm suddenly going to go from like tracking"},{"startTime":2268.505,"endTime":2278.645,"body":"everything to not tracking and just hope everything works out like who knows like, guess"},{"startTime":2278.645,"endTime":2281.025,"body":"we'll figure that one out as we go."},{"startTime":2281.105,"endTime":2290.765,"body":"So I actually, this kind of pushes me into a next idea and it away from your kind of"},{"startTime":2281.105,"endTime":2290.765,"body":"seasonal thing just a little bit."},{"startTime":2290.765,"endTime":2295.601,"body":"But I wonder if maybe the transition phase from"},{"startTime":2296.035,"endTime":2304.569,"body":"tracking everything and chasing progressive overload to chasing stimulus intention and"},{"startTime":2296.035,"endTime":2304.569,"body":"being reactive with progressive overload."},{"startTime":2304.569,"endTime":2315.053,"body":"Maybe this happens in a little bit more of a gradual manner in the sense that like what"},{"startTime":2304.569,"endTime":2315.053,"body":"I've been doing now is simply tracking my first exercise for each muscle group each day."},{"startTime":2315.053,"endTime":2320.035,"body":"So on my chest day, it's like an incline press and boom, I'm gonna track that."},{"startTime":2320.035,"endTime":2324.957,"body":"I'm gonna do my best not to chase progressive overload, but you know, if I do,"},{"startTime":2324.958,"endTime":2325.958,"body":"It's a transition."},{"startTime":2325.958,"endTime":2328.539,"body":"I'm going from tracking everything to just tracking one thing."},{"startTime":2328.539,"endTime":2336.571,"body":"I'm cool with pulling back, but I do want to make sure that at least, you know, the first"},{"startTime":2328.539,"endTime":2336.571,"body":"exercise is potentially moving in the right direction."},{"startTime":2336.571,"endTime":2338.592,"body":"And so I will do that with every movement."},{"startTime":2338.592,"endTime":2351.295,"body":"And then in the subsequent movements, I give myself much more freedom to more like chase"},{"startTime":2338.592,"endTime":2351.295,"body":"stimulus, chase tension, uh and less focus on is this heavier weight than I did last week?"},{"startTime":2351.295,"endTime":2353.756,"body":"Is this more reps than I did last week?"},{"startTime":2353.804,"endTime":2360.306,"body":"And so that's been kind of a gentle way of transitioning into this new model potentially."},{"startTime":2360.608,"endTime":2371.841,"body":"I really like that idea and I would say that kind of hybrid middle ground is probably"},{"startTime":2360.608,"endTime":2371.841,"body":"where most people would get the most benefit because I do think there is a bit of the"},{"startTime":2371.841,"endTime":2373.703,"body":"grounding, right?"},{"startTime":2373.884,"endTime":2377.739,"body":"Of this is the work that I need to get done, right?"},{"startTime":2377.739,"endTime":2379.67,"body":"This is my anchor."},{"startTime":2379.825,"endTime":2381.587,"body":"and then I get to go have fun, right?"},{"startTime":2381.587,"endTime":2384.4,"body":"Then I go get some of my variation in."},{"startTime":2384.4,"endTime":2393.65,"body":"I can try some things that I saw on Instagram of maybe a new way to perform this seated"},{"startTime":2384.4,"endTime":2393.65,"body":"chest fly or something like that."},{"startTime":2393.65,"endTime":2401.238,"body":"And it allows a little bit of creativity, exploration, sharpening your tools out of..."},{"startTime":2401.677,"endTime":2414.531,"body":"different rep schemes and things, but as long as we're really challenging ourselves,"},{"startTime":2401.677,"endTime":2414.531,"body":"pushing close to failure, and generating stimulus, it's likely still contributory to the"},{"startTime":2414.531,"endTime":2415.771,"body":"greater goal."},{"startTime":2415.772,"endTime":2416.792,"body":"Yeah, exactly."},{"startTime":2416.792,"endTime":2418.213,"body":"A hundred percent."},{"startTime":2418.233,"endTime":2431.436,"body":"And, the idea for this podcast in general, and I think the thing that kind of got my"},{"startTime":2418.233,"endTime":2431.436,"body":"wheels turning on this whole topic was actually the podcast that I sent you from 3dmj, uh,"},{"startTime":2431.436,"endTime":2434.907,"body":"called intuitively tracking your training or something like that."},{"startTime":2434.907,"endTime":2436.018,"body":"was from a few months ago."},{"startTime":2436.018,"endTime":2442.24,"body":"It's not new, but you guys can kind of go back through the 3dmj podcast archive and check"},{"startTime":2436.018,"endTime":2442.24,"body":"that one out."},{"startTime":2442.24,"endTime":2444.34,"body":"But I found it really interesting."},{"startTime":2444.456,"endTime":2454.981,"body":"that they were talking about that specifically because I feel like they come from this"},{"startTime":2444.456,"endTime":2454.981,"body":"world where I've always followed 3DMJ and really respected what they've been doing since"},{"startTime":2454.981,"endTime":2458.663,"body":"the early days, like the muscle and strength pyramids and all of that stuff."},{"startTime":2458.663,"endTime":2463.605,"body":"It's been almost a decade now, probably, actually at least a decade of me following 3DMJ's"},{"startTime":2458.663,"endTime":2463.605,"body":"work."},{"startTime":2463.605,"endTime":2470.049,"body":"uh And they've always been forefront of these various kind of..."},{"startTime":2470.163,"endTime":2479.799,"body":"high in the sky ideas around training like Brian Miner before he was even part of 3DMJ"},{"startTime":2470.163,"endTime":2479.799,"body":"came up with this, you know, philosophical approach to progressive overload thing that we"},{"startTime":2479.799,"endTime":2480.459,"body":"talk about."},{"startTime":2480.459,"endTime":2489.424,"body":"And so I've always respected their insights on these various topics, but I always kind of"},{"startTime":2480.459,"endTime":2489.424,"body":"assumed that they were all like dedicated trackers."},{"startTime":2489.744,"endTime":2494.087,"body":"Cause I was like, that's how you get to be a professional bodybuilder, which they all are."},{"startTime":2494.087,"endTime":2498.045,"body":"uh And so this episode was really interesting to me."},{"startTime":2498.045,"endTime":2501.227,"body":"because it had all of the 3DMJ guys except Helms."},{"startTime":2501.227,"endTime":2507.61,"body":"So it had Brad, Jeff, Berto, and Brian all on the pod together."},{"startTime":2507.69,"endTime":2518.035,"body":"And they all kind of aligned and agreed that tracking is really not necessary for a"},{"startTime":2507.69,"endTime":2518.035,"body":"bodybuilder chasing hypertrophy."},{"startTime":2518.116,"endTime":2521.237,"body":"They all kind of aligned around this idea of..."},{"startTime":2521.469,"endTime":2523.45,"body":"Yeah, I barely even track anymore at all."},{"startTime":2523.45,"endTime":2529.313,"body":"Like a couple of them were saying, yeah, I'll track the first exercise or the first set of"},{"startTime":2523.45,"endTime":2529.313,"body":"the first exercise."},{"startTime":2529.513,"endTime":2537.658,"body":"But then I'm really just like going by feel and, working on stimulus and tension and in"},{"startTime":2529.513,"endTime":2537.658,"body":"all of these various things."},{"startTime":2537.739,"endTime":2541.801,"body":"And like Jeff was even saying, and he's obviously the most experienced of all of them."},{"startTime":2541.801,"endTime":2546.324,"body":"He's in his mid fifties now he's been training 40 years or something like that."},{"startTime":2546.324,"endTime":2548.381,"body":"ah He was saying he's like,"},{"startTime":2548.381,"endTime":2550.172,"body":"He's like, yeah, I don't even track anything anymore."},{"startTime":2550.172,"endTime":2553.402,"body":"He's like, I'll write down the movement I did and the sets that I did."},{"startTime":2553.402,"endTime":2563.705,"body":"But he's like, I don't write the weights or the reps that I achieved because I just know"},{"startTime":2553.402,"endTime":2563.705,"body":"that when I go into the gym, I don't want to have this mindset of I need to beat what I"},{"startTime":2563.705,"endTime":2564.635,"body":"did the prior week."},{"startTime":2564.635,"endTime":2572.048,"body":"I want to go in and know that the way I perform the movement is going to create the most"},{"startTime":2564.635,"endTime":2572.048,"body":"possible tension on my muscle."},{"startTime":2572.048,"endTime":2576.739,"body":"And I know that when I do that at my level of training, that that"},{"startTime":2576.739,"endTime":2584.295,"body":"is the most effective way that I can stimulate the muscle, not by trying to get an extra"},{"startTime":2576.739,"endTime":2584.295,"body":"rep or add five pounds to my exercise."},{"startTime":2584.295,"endTime":2594.194,"body":"And so hearing those guys go through that kind of thought experiment and hear them with"},{"startTime":2584.295,"endTime":2594.194,"body":"all this experience and all of these clients that they have and everything, to hear them"},{"startTime":2594.194,"endTime":2604.692,"body":"kind of state that in that manner was, it at least made me enter this state of kind of"},{"startTime":2594.194,"endTime":2604.692,"body":"mental masturbation around the topic."},{"startTime":2604.693,"endTime":2618.633,"body":"I have around a party that you said there that I know that personally I struggle with and"},{"startTime":2604.693,"endTime":2618.633,"body":"I'm curious yours If I don't know my weight that I used for an exercise I will really"},{"startTime":2618.633,"endTime":2631.11,"body":"struggle with where I with what what weight I choose and I might Grossly undershoot it and"},{"startTime":2618.633,"endTime":2631.11,"body":"then I'm doing sets of like 22 or something and then"},{"startTime":2631.11,"endTime":2635.845,"body":"My set my sessions end up way longer because I'm like, well, that was not a working set."},{"startTime":2635.845,"endTime":2636.646,"body":"was 22 reps."},{"startTime":2636.646,"endTime":2638.107,"body":"I don't need to be doing that many."},{"startTime":2638.107,"endTime":2648.719,"body":"So I end up doing way more warm ups than I need because I don't have a clue what load what"},{"startTime":2638.107,"endTime":2648.719,"body":"weight I should use and that I do know I struggle with."},{"startTime":2648.719,"endTime":2649.959,"body":"For example."},{"startTime":2649.96,"endTime":2656.5,"body":"Over this past month, I've gotten tattooed a number of days and it's really big and dark"},{"startTime":2649.96,"endTime":2656.5,"body":"because it was a cover up."},{"startTime":2656.5,"endTime":2662.38,"body":"I have days where I can't use multiple, multiple days in a row after where I can't go to"},{"startTime":2656.5,"endTime":2662.38,"body":"the gym."},{"startTime":2662.38,"endTime":2666.9,"body":"My arm is so badly swollen and worthless and all scabbed up and stuff."},{"startTime":2667.16,"endTime":2671.82,"body":"So once I finally can, I'm like, all right, well, I can't just pull up my log book from"},{"startTime":2667.16,"endTime":2671.82,"body":"last time."},{"startTime":2671.82,"endTime":2672.84,"body":"All right."},{"startTime":2672.841,"endTime":2674.561,"body":"Got 11 reps, I need to get 12."},{"startTime":2674.561,"endTime":2676.9,"body":"I'm so far out of my training groove."},{"startTime":2676.9,"endTime":2680.781,"body":"These would be pathetic performances and only upset me."},{"startTime":2680.781,"endTime":2687.841,"body":"But I to still look up approximately what sort of weight I'm putting on or I just, I don't"},{"startTime":2680.781,"endTime":2687.841,"body":"have a clue."},{"startTime":2687.841,"endTime":2700.441,"body":"So maybe some people can just remember better, but I know if, unless it's my bread and"},{"startTime":2687.841,"endTime":2700.441,"body":"butter machines that I'm using every single week, I don't, I could be off by like 40, 30 %"},{"startTime":2700.441,"endTime":2701.381,"body":"easily."},{"startTime":2701.382,"endTime":2703.693,"body":"Yeah, I don't actually have that problem."},{"startTime":2703.693,"endTime":2716.769,"body":"em And I would say that even like, so when I travel and I go to various gyms that aren't"},{"startTime":2703.693,"endTime":2716.769,"body":"my home gym, and I'm at the peril of whatever machines they have there, I don't track"},{"startTime":2716.769,"endTime":2717.479,"body":"anything."},{"startTime":2717.479,"endTime":2722.341,"body":"I just go in and I take that approach and I chase stimulus and I try new machines and"},{"startTime":2717.479,"endTime":2722.341,"body":"whatever."},{"startTime":2722.381,"endTime":2729.364,"body":"But to your question, I would never end up doing a set that was 22 reps because"},{"startTime":2729.364,"endTime":2738.144,"body":"The way that I would warm this up would be that I would do something pretty easy for 10"},{"startTime":2729.364,"endTime":2738.144,"body":"reps where I could probably do 20 or 30 reps, but I'd just do like 10 or 12."},{"startTime":2738.144,"endTime":2739.304,"body":"And then I'm like, okay, cool."},{"startTime":2739.304,"endTime":2741.044,"body":"That felt like pretty easy."},{"startTime":2741.044,"endTime":2744.784,"body":"Let me add another 25 % weight and I'll do that."},{"startTime":2744.784,"endTime":2751.104,"body":"And I'll get, say I'll do five or six, but I could have done 10 or 15, something along"},{"startTime":2744.784,"endTime":2751.104,"body":"those lines."},{"startTime":2751.104,"endTime":2754.996,"body":"And then I'll add more weight from there to my work set."},{"startTime":2754.996,"endTime":2764.776,"body":"And once I know that there's a weight that I could do 10 or 15 times, I'm like, okay, if I"},{"startTime":2754.996,"endTime":2764.776,"body":"add another 25, 30 % to that, that's going to knock me down into the like six to 10, six"},{"startTime":2764.776,"endTime":2765.596,"body":"to 12 range."},{"startTime":2765.596,"endTime":2767.496,"body":"And that's the weight that I just go with."},{"startTime":2767.496,"endTime":2772.176,"body":"And I take that to failure or whatever, you know, my designation for the day is."},{"startTime":2772.176,"endTime":2781.618,"body":"And so I kind of use those earlier sets as a tone setters or determinants for where I'm"},{"startTime":2772.176,"endTime":2781.618,"body":"going to be on my working set."},{"startTime":2781.618,"endTime":2786.351,"body":"And then I'll also say that the other thing that I do is I tend to err on the side of"},{"startTime":2781.618,"endTime":2786.351,"body":"going too heavy."},{"startTime":2786.351,"endTime":2796.158,"body":"So like I'll much more likely, you know, hope that I'm choosing a weight that gets me to"},{"startTime":2786.351,"endTime":2796.158,"body":"six to 10, but maybe I only get four or five than the opposite where I'm trying to choose"},{"startTime":2796.158,"endTime":2799.501,"body":"a weight where I get six to 10, but I actually get 15 to 20."},{"startTime":2799.501,"endTime":2801.963,"body":"That's probably never going to happen."},{"startTime":2801.963,"endTime":2804.424,"body":"And so maybe part of that is simply just"},{"startTime":2804.425,"endTime":2807.836,"body":"choosing weights that are going to align more on the heavier side."},{"startTime":2807.837,"endTime":2810.119,"body":"Gotcha, yeah, I think that's the difference."},{"startTime":2810.119,"endTime":2819.064,"body":"I tend to air more conservatively under weight select and then over shoot and reps and you"},{"startTime":2810.119,"endTime":2819.064,"body":"kind of air towards the opposite."},{"startTime":2819.082,"endTime":2827.819,"body":"Yeah, but why not just when you get to that weight where you could do 22 or you do end up"},{"startTime":2819.082,"endTime":2827.819,"body":"doing 22, why not just stop that set at 10 and be like, that's clearly way too easy."},{"startTime":2827.819,"endTime":2829.8,"body":"Like, I'll add weight from here, you know?"},{"startTime":2829.801,"endTime":2831.642,"body":"Yeah, I honestly probably should."},{"startTime":2831.642,"endTime":2834.655,"body":"But yeah, that's something where I just can never."},{"startTime":2834.675,"endTime":2839.398,"body":"And this is a really good part because you said something about this that I wanted to"},{"startTime":2834.675,"endTime":2839.398,"body":"bring up."},{"startTime":2839.399,"endTime":2842.921,"body":"And I think this is perfectly correlated."},{"startTime":2842.922,"endTime":2845.503,"body":"It never feels easy for me."},{"startTime":2845.924,"endTime":2846.885,"body":"Right."},{"startTime":2846.885,"endTime":2855.272,"body":"When I'm obtaining progressive overload, I'm feels like, wow, that eight felt really,"},{"startTime":2846.885,"endTime":2855.272,"body":"really easy."},{"startTime":2855.272,"endTime":2856.885,"body":"It always feels"},{"startTime":2856.885,"endTime":2866.782,"body":"Equally as hard but the but the weight the reps will just keep going and that's the"},{"startTime":2856.885,"endTime":2866.782,"body":"surprising part Like I could get a set of 12."},{"startTime":2866.782,"endTime":2870.92,"body":"I might think I'm gonna fail it like nine But they just keep going"},{"startTime":2870.92,"endTime":2875.582,"body":"Right, and it feels just as hard, but the rep speed is still moving."},{"startTime":2875.582,"endTime":2883.465,"body":"And that's where personally, you know, I would struggle with the very passive progressive"},{"startTime":2875.582,"endTime":2883.465,"body":"overload because it never feels easy to me."},{"startTime":2883.465,"endTime":2885.786,"body":"It always feels like a 10 out of 10 effort."},{"startTime":2885.786,"endTime":2889.103,"body":"But one week I get nine reps and next week I get 12."},{"startTime":2889.103,"endTime":2892.588,"body":"And then I'm like, holy shit, where did those three reps come from?"},{"startTime":2893.001,"endTime":2897.805,"body":"Yeah, so this is actually a point where I actually wonder whether like the reps even"},{"startTime":2893.001,"endTime":2897.805,"body":"matter."},{"startTime":2897.805,"endTime":2900.797,"body":"so like maybe the stimulus just matters more."},{"startTime":2900.797,"endTime":2908.112,"body":"And maybe when you get those extra three reps, maybe there's something that's like kind of"},{"startTime":2900.797,"endTime":2908.112,"body":"slightly changing in the way that you're doing it."},{"startTime":2908.112,"endTime":2915.678,"body":"Like if it feels really fucking hard at nine, maybe getting to 12 actually required you to"},{"startTime":2908.112,"endTime":2915.678,"body":"compensate in like these very subtle ways."},{"startTime":2915.678,"endTime":2919.941,"body":"Like I'm talking about with the slight arch of the chest in the bench press or"},{"startTime":2919.941,"endTime":2922.763,"body":"using a little bit momentum from the bottom or something like that."},{"startTime":2922.763,"endTime":2925.785,"body":"So I'm thinking specifically about like a pull down."},{"startTime":2926.165,"endTime":2936.492,"body":"And when I'm doing my like neutral grip lat pull downs, usually my, uh my set before my"},{"startTime":2926.165,"endTime":2936.492,"body":"top set is 150 or 160 pounds."},{"startTime":2936.973,"endTime":2945.839,"body":"And when I do that set, there's just some sense of tension in my lats that is insane."},{"startTime":2945.839,"endTime":2948.551,"body":"Like it is so strong."},{"startTime":2948.745,"endTime":2955.308,"body":"that I might do eight or nine reps and to your point, feel like the rep speed slowed down."},{"startTime":2955.308,"endTime":2956.368,"body":"I'm at one RIR."},{"startTime":2956.368,"endTime":2957.969,"body":"That was a really hard set."},{"startTime":2957.969,"endTime":2962.852,"body":"And then I go up to 200 pounds and I also get eight or nine reps."},{"startTime":2962.852,"endTime":2964.841,"body":"And it's kind of like, what's going on?"},{"startTime":2964.841,"endTime":2967.484,"body":"I was at failure at 160 for eight or nine."},{"startTime":2967.484,"endTime":2971.555,"body":"How did I get eight or nine at 200 pounds as well?"},{"startTime":2971.555,"endTime":2975.187,"body":"And the answer is that I just am not connected as well."},{"startTime":2975.187,"endTime":2980.478,"body":"with my lats and with the target musculature at 200 pounds as I was at 160."},{"startTime":2980.478,"endTime":2990.441,"body":"So when I failed that 160, it was legit failure of inability to do more uh depression of"},{"startTime":2980.478,"endTime":2990.441,"body":"the humerus to drive the elbow down."},{"startTime":2990.441,"endTime":2993.682,"body":"It was more tension in the lat, et cetera."},{"startTime":2993.682,"endTime":3003.425,"body":"But when I go to 200 pounds and I get the same amount of reps, it might look the exact"},{"startTime":2993.682,"endTime":3003.425,"body":"same on camera, which I talked about earlier, but maybe I'm initiating it a little bit"},{"startTime":3003.425,"endTime":3004.317,"body":"more with like,"},{"startTime":3004.317,"endTime":3016.906,"body":"some rear delt involvement or other aspects of movement compromise where I'm still doing"},{"startTime":3004.317,"endTime":3016.906,"body":"the set, I'm still hitting the points of performance and the range of motion, but the"},{"startTime":3016.906,"endTime":3020.949,"body":"internal sense of what's happening is just slightly different."},{"startTime":3020.949,"endTime":3032.699,"body":"And so that then makes me wonder like, maybe the 160 to failure with the perfect lat"},{"startTime":3020.949,"endTime":3032.699,"body":"engagement is actually a better set than the 200 pounds with."},{"startTime":3032.699,"endTime":3034.787,"body":"slightly less lat engagement."},{"startTime":3034.788,"endTime":3037.688,"body":"I love that you just brought that up."},{"startTime":3038.008,"endTime":3042.708,"body":"And if I'm being honest with everyone, I do not know."},{"startTime":3042.708,"endTime":3047.808,"body":"I've pondered this so much and I honestly do not know."},{"startTime":3047.809,"endTime":3061.051,"body":"And I would hope that the once I believe you said the term was it one you said I think you"},{"startTime":3047.809,"endTime":3061.051,"body":"said 160 and 200 but if it was 180 and 200 okay 160 and 200."},{"startTime":3061.051,"endTime":3062.107,"body":"200, yeah."},{"startTime":3062.108,"endTime":3074.928,"body":"My hope is that the 160 that has a very high perceivable tension and stimulus that you can"},{"startTime":3062.108,"endTime":3074.928,"body":"feel and connect with, I would hope that that is an increased tension, an increased"},{"startTime":3074.928,"endTime":3077.028,"body":"hypertrophy signaling."},{"startTime":3077.488,"endTime":3083.888,"body":"That's my, the direction that my heart would go, but I can't confidently say."},{"startTime":3083.888,"endTime":3085.568,"body":"I'm not saying confidently otherwise."},{"startTime":3085.568,"endTime":3091.868,"body":"I'm being honest and saying, I honestly do not fucking know, but that is something that"},{"startTime":3085.568,"endTime":3091.868,"body":"I've pondered so much."},{"startTime":3091.869,"endTime":3094.229,"body":"Yeah, and so that, I mean, I have as well."},{"startTime":3094.229,"endTime":3107.149,"body":"that's, that example is like the perfect example of this entire situation because I did"},{"startTime":3094.229,"endTime":3107.149,"body":"200 pounds for eight or nine and I could go up to 205 next week and probably get eight or"},{"startTime":3107.149,"endTime":3108.309,"body":"nine again."},{"startTime":3108.309,"endTime":3120.049,"body":"But the sense of tension and stimulus that I feel like I'm getting from 160 is actually"},{"startTime":3108.309,"endTime":3120.049,"body":"bigger than that progressive overload jump that I made to get to 205."},{"startTime":3120.049,"endTime":3121.269,"body":"And so."},{"startTime":3121.27,"endTime":3126.53,"body":"think it just further fits into that model of why are these bodybuilders using these light"},{"startTime":3121.27,"endTime":3126.53,"body":"ass weights?"},{"startTime":3126.61,"endTime":3136.71,"body":"Like why is Dirk Emerich, who's a savage, you know, lightweight, bantam weight bodybuilder"},{"startTime":3126.61,"endTime":3136.71,"body":"doing his lateral raises with a 12 pound dumbbell?"},{"startTime":3136.71,"endTime":3138.69,"body":"Like what is going on there?"},{"startTime":3138.69,"endTime":3142.21,"body":"Because the dude is creating so much internal tension there."},{"startTime":3142.21,"endTime":3147.242,"body":"It's not like he couldn't do it with a 20 or a 25 and it probably looks the exact same."},{"startTime":3147.242,"endTime":3155.359,"body":"but he's feeling as if that 12 or 15 pound dumbbell or whatever it is, is sufficient to"},{"startTime":3147.242,"endTime":3155.359,"body":"get him the stimulus that he's looking for."},{"startTime":3155.359,"endTime":3157.732,"body":"And his physique has changed, man."},{"startTime":3157.732,"endTime":3161.075,"body":"Like that dude looks way different now than he did two years ago."},{"startTime":3161.075,"endTime":3169.762,"body":"And he's part of the Alberto Nunez tree of athletes that are all doing the exact same"},{"startTime":3161.075,"endTime":3169.762,"body":"thing with these light ass weights."},{"startTime":3169.763,"endTime":3172.13,"body":"Yeah, yeah, good."},{"startTime":3172.392,"endTime":3184.297,"body":"I really hope that at some point in our lives, you know, we'll probably be old men at that"},{"startTime":3172.392,"endTime":3184.297,"body":"point that we have some really conclusive things like this conversation has kind of"},{"startTime":3184.297,"endTime":3196.197,"body":"meandered into like the the unknown questions of my life and usually people come to the"},{"startTime":3184.297,"endTime":3196.197,"body":"podcast for us to be like you do this and then you do this right?"},{"startTime":3196.197,"endTime":3197.563,"body":"This is how you do these things."},{"startTime":3197.563,"endTime":3202.485,"body":"And in this episode, we're really like, I don't fucking know, you know,"},{"startTime":3202.485,"endTime":3212.751,"body":"I don't think anyone does there will there will be people that tell you no This is the way"},{"startTime":3202.485,"endTime":3212.751,"body":"it is I think they're just a little bit overconfident in their opinion because I feel very"},{"startTime":3212.751,"endTime":3225.449,"body":"confident in the statement that it is not at a population level with the best physique"},{"startTime":3212.751,"endTime":3225.449,"body":"kind of goal in mind It's not known it just isn't unfortunately yet"},{"startTime":3225.449,"endTime":3226.629,"body":"Yeah, yeah."},{"startTime":3226.629,"endTime":3236.932,"body":"And I mean, to even further exemplify this point a bit, like Steve Hall is like another"},{"startTime":3226.629,"endTime":3236.932,"body":"example of this, another person that has made incredible progress over the last year or"},{"startTime":3236.932,"endTime":3244.275,"body":"two since his last bodybuilding show to his turning pro season and like his physique has"},{"startTime":3236.932,"endTime":3244.275,"body":"just changed so dramatically."},{"startTime":3244.415,"endTime":3251.955,"body":"And you see a lot of the same stuff with him too, where like he's prioritizing the sense"},{"startTime":3244.415,"endTime":3251.955,"body":"and the way the muscle feels over the loads that he's using."},{"startTime":3251.955,"endTime":3254.377,"body":"and he was just on with Alberto Nunez."},{"startTime":3254.377,"endTime":3257.25,"body":"They did a podcast on Revive Stronger last week."},{"startTime":3257.25,"endTime":3272.582,"body":"And uh on that pod, they talked a lot about this specifically in that Steve is constantly"},{"startTime":3257.25,"endTime":3272.582,"body":"doing these like form resets where he'll escalate weight, progressive overload, get up to"},{"startTime":3272.582,"endTime":3280.511,"body":"a load and then be like, oh, I'm actually not achieving the same level of connection and"},{"startTime":3272.582,"endTime":3280.511,"body":"stimulus with this new weight."},{"startTime":3280.511,"endTime":3282.703,"body":"that I was with this lighter weight."},{"startTime":3282.703,"endTime":3294.031,"body":"And so then he, you know, goes back six weeks, 12 weeks, reduces the weight way down,"},{"startTime":3282.703,"endTime":3294.031,"body":"focuses on simply making a better connection with the target musculature, and then, you"},{"startTime":3294.031,"endTime":3296.733,"body":"know, gradually builds back up over time again."},{"startTime":3296.733,"endTime":3308.413,"body":"So it's this kind of hybrid world of like progressive overload plus backing off to achieve"},{"startTime":3296.733,"endTime":3308.413,"body":"better connection and then building back up again and like,"},{"startTime":3308.413,"endTime":3316.682,"body":"If progressive overload was simply the only thing that mattered and you had to add weight"},{"startTime":3308.413,"endTime":3316.682,"body":"to the bar and get stronger every session, then dude wouldn't be making progress in his"},{"startTime":3316.682,"endTime":3319.585,"body":"physique by doing these like form resets."},{"startTime":3319.926,"endTime":3323.149,"body":"But there's clearly something advantageous about doing that."},{"startTime":3323.15,"endTime":3327.209,"body":"Yeah, I've been really enjoying Steve's stuff lately."},{"startTime":3327.209,"endTime":3332.83,"body":"His physique is looking so for for being off season."},{"startTime":3332.83,"endTime":3342.43,"body":"He's in incredible shape and I mean he stayed what many people would argue is too lean,"},{"startTime":3332.83,"endTime":3342.43,"body":"but he's making really good."},{"startTime":3342.43,"endTime":3343.09,"body":"It's visual."},{"startTime":3343.09,"endTime":3344.99,"body":"It's obvious visual progress."},{"startTime":3344.99,"endTime":3351.69,"body":"It's been very very cool that that one I've been quite impressed with in all honesty."},{"startTime":3351.847,"endTime":3362.624,"body":"Yeah, and so when we just look at the preponderance of all of these elite level"},{"startTime":3351.847,"endTime":3362.624,"body":"bodybuilders, whether enhanced or natural, over the last couple of years, we're just"},{"startTime":3362.624,"endTime":3375.343,"body":"seeing more and more and more of this like, focus on the connection with the muscle and"},{"startTime":3362.624,"endTime":3375.343,"body":"doing things in a manner that optimizes tension in this specific target area and people"},{"startTime":3375.343,"endTime":3376.183,"body":"not."},{"startTime":3376.335,"endTime":3385.261,"body":"sitting there and trying to do the Dante Trudell thing from the late 90s, early 2000s of"},{"startTime":3376.335,"endTime":3385.261,"body":"just like every day go in, beat the log, bro, like whatever, you know?"},{"startTime":3385.261,"endTime":3394.648,"body":"And so beyond just simply creating more tension in the muscle, I think there's a large"},{"startTime":3385.261,"endTime":3394.648,"body":"piece of longevity and sustainability that plays into this too."},{"startTime":3394.648,"endTime":3405.147,"body":"Like if you can get really good results and add muscle to your frame by using lighter"},{"startTime":3394.648,"endTime":3405.147,"body":"weights and just simply connecting harder with that muscle."},{"startTime":3405.147,"endTime":3411.055,"body":"then you're just gonna be able to do it longer with less joint wear and tear."},{"startTime":3411.056,"endTime":3414.207,"body":"Yeah, I think that's a really good kind of closing point."},{"startTime":3414.207,"endTime":3422.19,"body":"One thing I think is important to Brian said lighter weights, not light weights, right?"},{"startTime":3422.19,"endTime":3428.922,"body":"Not fucking about weights, not just not peak maximum weight that you can use for a rep."},{"startTime":3428.922,"endTime":3431.693,"body":"You could move in a rep range."},{"startTime":3431.693,"endTime":3433.114,"body":"There's a difference."},{"startTime":3433.493,"endTime":3434.795,"body":"Yeah, for sure."},{"startTime":3434.795,"endTime":3447.299,"body":"And I think one final point to kind of wrap this up is that, we kind of alluded to it in"},{"startTime":3434.795,"endTime":3447.299,"body":"the beginning, is that when you're advanced and you know what one RIR and zero RIR feels"},{"startTime":3447.299,"endTime":3448.119,"body":"like,"},{"startTime":3448.12,"endTime":3462.558,"body":"you're a much better candidate for this reactive form of progressive overload because"},{"startTime":3448.12,"endTime":3462.558,"body":"you're not going to go into the gym and simply sandbag something because you don't have a"},{"startTime":3462.558,"endTime":3463.839,"body":"rep target."},{"startTime":3463.839,"endTime":3470.773,"body":"Like you're going to go into the gym and you're going to work as hard as you can and"},{"startTime":3463.839,"endTime":3470.773,"body":"stimulate that muscle as best as you can."},{"startTime":3470.773,"endTime":3476.39,"body":"And I think that if you're just not focusing on trying to beat the log book,"},{"startTime":3476.39,"endTime":3483.234,"body":"that maybe you end up implementing these movements in a manner that sends more tension to"},{"startTime":3476.39,"endTime":3483.234,"body":"your target muscle."},{"startTime":3483.295,"endTime":3500.777,"body":"And sure, you are risking potentially not making progress as quickly, but if the thing"},{"startTime":3483.295,"endTime":3500.777,"body":"you're coveting is noticing that weights are getting too easy, then over time, if you just"},{"startTime":3500.777,"endTime":3505.05,"body":"keep targeting the muscle and creating tons of tension where you want it to go,"},{"startTime":3505.051,"endTime":3513.417,"body":"eventually you get to a point where you might notice that you were doing eight reps three"},{"startTime":3505.051,"endTime":3513.417,"body":"months ago and now you're doing nine or 10 reps."},{"startTime":3513.598,"endTime":3516.4,"body":"And you didn't have to chase that to get there."},{"startTime":3516.4,"endTime":3522.525,"body":"You just simply chased internal queuing and tension and eventually hypertrophy occurred."},{"startTime":3522.525,"endTime":3529.731,"body":"And as a result of hypertrophy occurring, the weights then felt slightly too light and you"},{"startTime":3522.525,"endTime":3529.731,"body":"realized that you made some progress."},{"startTime":3530.217,"endTime":3531.037,"body":"Yeah."},{"startTime":3531.118,"endTime":3546.731,"body":"One final piece of encouragement that I will add to wrap this one up a very safe way of of"},{"startTime":3531.118,"endTime":3546.731,"body":"implementing this that I that I would encourage is on let's say you're not going to do it"},{"startTime":3546.731,"endTime":3548.351,"body":"across all body parts."},{"startTime":3548.352,"endTime":3551.734,"body":"Your most lagging body parts right."},{"startTime":3551.835,"endTime":3558.499,"body":"You're lagging body parts you obviously do not have a good connection with or they would"},{"startTime":3551.835,"endTime":3558.499,"body":"not be the lagging body part."},{"startTime":3558.737,"endTime":3565.83,"body":"which typically means that your execution of exercises for that body part are not the"},{"startTime":3558.737,"endTime":3565.83,"body":"best."},{"startTime":3565.83,"endTime":3578.075,"body":"So that when you're just chasing the log book, stacking reps, there is a lot of"},{"startTime":3565.83,"endTime":3578.075,"body":"compensatory muscle groups assisting moving that uh weight through space and time."},{"startTime":3578.075,"endTime":3588.68,"body":"So this would be a place where you can slow down, check the ego and only one muscle group,"},{"startTime":3578.075,"endTime":3588.68,"body":"really focus on the tension building, finding it like Brian said."},{"startTime":3588.68,"endTime":3592.86,"body":"and then you can evaluate eight weeks later or something like that."},{"startTime":3593.163,"endTime":3593.674,"body":"Cool."},{"startTime":3593.674,"endTime":3602.202,"body":"So this one I think was pretty decent a little bit more of a cerebral type conversation"},{"startTime":3593.674,"endTime":3602.202,"body":"but important nonetheless."},{"startTime":3602.202,"endTime":3605.265,"body":"Brian and I will be back next Tuesday."},{"startTime":3605.265,"endTime":3608.859,"body":"As always any questions or anything for us drop it below in the comments."},{"startTime":3608.859,"endTime":3610.09,"body":"Thank you for listening."},{"startTime":3610.09,"endTime":3611.291,"body":"Talk to you soon."},{"startTime":3611.349,"endTime":3611.893,"body":"Yep."}]}